Miami Women-Only Fitness Bootcamp

http://blog.myfitnesspal.com/2014/07/the-core-circuit-workout/?utm_source

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ENJOY!

Rima A.

Here are the next 4 runs.  All meets are at 7AM on Saturdays.

August 2 – Tropical Park TRACK (free parking right next to track)

August 9 – FIU stairs (parking in garage closest to 107th Ave – at 8th and 109th)

August 16 – South Beach Run, meet at 5th & Ocean Dr.  (free metered parking along Ocean Dr.)

August 23 – Key Biscayne bridge (parking in lot right before start of bridge, after toll section)

COME OUT & JOIN US – all ELITE members are part of SOLE SISTERS – you just have to show up!

Have a great Tuesday,

Rima A.

TODAY’S TIP WAS INSPIRED BY THIS MORNING’S LEG CLASS…

Lots of heavy lifting is required to gain strength and muscle size in your legs, but how you approach the journey to achieve this will make all the difference between getting there safely or being plagued with injuries along the way.

STRONG LEGS REQUIRE A SOLID FOUNDATION!
Do not overlook the part of your body that holds it all together – your CORE!  Anytime you use your arms or legs during physical activity, whether it be to throw, lift, push or run, your core muscles are firing to stabilize your spine.  This is necessary to allow the transfer of power.  In addition to stability, the core is what generates rotational power used in throwing, kicking and punching such as in kickboxing, soccer and baseball.  The stronger the core, the more power you can generate, the better you will perform.
Above all, having a strong core will minimize your risk of injury when trying to get strong.

WHAT GOOD IS A STRONG TREE BRANCH IF ITS TRUNK IS WEAK? 

What exactly is your core anyway?   The core can be defined as the lower trunk musculature. The major muscles of the lower trunk musculature are the rectus abdominis (“six-pack”  muscle), the external and internal obliques, the transversus abdominis (deep internal abdominal muscle) and the erector spinae (lower back muscle).

WHAT SHOULD YOU DO TO STRENGTHEN THIS REGION?

Here are a few exercises you can perform to get your core right!  You will surely recognize them as we regularly integrate them into our workout routines.

1.  PLANK

2.  SIDE PLANK

3.  SUPERMANS (laying on stomach)

…a variation of

4.  BACK BRIDGE

5.  OBLIQUE TWIST

HAPPY MONDAY!
Train hard & train smart,

Rima A.

SOLE SISTERS!!!

REMINDER… Tomorrow’s run is at the Tropical Park hill!  Join us at the hill for 7am.  Parking is right next to the hill!

CALLING ALL SOLE SISTERS!!!

This Saturday, meet us at the Tropical Park hill at 7am for a fun & intense speed workout!  There is parking next to the hill.

***********************************************

It seems we’re always focused on losing weight or getting shredded….

What about advice for those who are underweight and/or are looking to put on some size??
What about the ectomorphs – the naturally skinny, who just can’t add pounds no matter how many milkshakes they pound back.  What about the “cardio junkies” who want their curves back?

Simply put, to gain muscle you must do 2 things:

1.  EAT
2.  LIFT HEAVY

1.  For most of us, there is no secret to weight gain.  At least for me, it seems like I am trying to dodge calories on an hourly basis.  But muscle requires energy, and energy requires fuel so it only makes sense to eat more if you want to gain size.  Just as there is no weight loss without a caloric deficit, there is no increase without a caloric surplus – the body will simply maintain its current size.  This equates to around 200-250 calories over maintenance.  For most, about 15 calories per pound of body weight should be enough to maintain if you’re regularly active, so add to that number.

Now on a last note…eating more doesn’t mean eating more of anything you want.  You should still invest in your body and give it healthy, wholesome food.

2.  Once you understand the physiology of muscle growth, this point is a no-brainer.  Your muscles will only grow when they’re stressed.  What does this mean exactly??  Heavy resistance training breaks down muscle tissue; when you lift something that is challenging and requires more effort, you are causing tiny tears in the muscle fibers.  This sounds bad, but it is necessary.  That day-after pain is thought to stem from this.  Through a process of repairing and rebuilding, the muscle comes back stronger and larger than before.  The biological effort to repair or replace damaged muscle fibers begins with cells fusing together and to the muscles fibers, often leading to increases in muscle fiber cross-sectional area or what we know as hypertrophy.  Every healing cycle make you stronger for the next workout….which is why REST is also an important component of muscle growth.

That being said, lift heavy enough so you’re being challenged in an 8-12 repetition range.  This means that in the last 2-3 reps of your set, you are giving it your ALL!  Using a spotter is always smart and beneficial.

Have a great day!

SOLE SISTERS…
Bootcampers, if you like running and want an extra workout, come join us every Saturday!!

July 19 – South Beach Run @ Ocean & 5th – 7 AM

July 26 – Tropical Park Hill – 7 AM

Rima =)

CRANDON PARK

NORTH BEACH

SHELTER #7

10 AM

Ladies,

If you are attending Coach Lorraine’s show tomorrow night, we are meeting at FFA at 4:15pm to carpool.  The show is at the War Memorial Auditorium in Fort Lauderdale and starts at 6pm.   I am bringing the tank tops to the show with me as well as the GLOW KITS!  Should be a good time!

REMEMBER, no SOLE SISTERS run this weekend.  Instead, there is a kicka$$ beach workout, followed by a BBQ – pot luck style!  Please RSVP on our FB events page (https://www.facebook.com/events/452244018248557/),  and let us know what you’ll be contributing to the fun!

Also, if you have a volleyball, soccer ball and/or football, PLEASE BRING!

See you soon! =)

Rima

MARIA CLARA RAMIREZ

Age: 29

Profession: Full time mommy and business owner.

When did you first start training at WOFB and how did you find out about us?
I started training with WOFB back in 2008 but unfortunately I stopped because of the passing of my mother which became a very hard time for me. Thankfully I came back in 2013 more ready than ever. I heard from WOFB by one of my coworker.

Tell us about your sports & fitness background:
I don’t have any fitness background.

Favorite Workout (or type of workout):
My favorite workout would be kickboxing.

Least Favorite Workout:
My least favorite has to be upper body.

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I have seen many many changes, starting from looking forward to wake up at 5:45am every Tuesday, Thursdays and Fridays and even wake up during the weekends to work out its a BIG change from me since I love to sleep …a lot. But I love it now! I have also seen changes in my endurance which sometime I get scared of the things I never thought I was able to do and I’m doing. And most of all I have seen changes in my body ( I’m even wearing clothes from years ago) also my attitude and my eating habits have drastically change.

Yes, if you say so!

Set your goals, make a plan and enjoy a productive week!

What’s ahead for our BOOTCAMP family?

FRIDAY, JULY 11 – Lorraine competes at the War Memorial Auditorium in the Southern States Fitness Show!
http://www.npcsouthernstates.com/location/

COME CHEER ON YOUR COACH!!!

SATURDAY, JULY 12 – Our annual BEACH WORKOUT & BBQ!  It will start at 10am – workout will be around 75-90 minutes, then we will relax and enjoy an afternoon of sun, fun and good food!
Please RSVP here and let us know what you are bringing to the BBQ – http://www.facebook.com/events/452244018248557/  It’s a POT LUCK BBQ/lunch.

Your families and friends are welcome to join us after 12pm for the BBQ and fun!
HAVE A GREAT DAY!

Rima =)