Miami Women-Only Fitness Bootcamp

…of the burn!!!!

Just love the feeling after 30 minutes of stairs so I’m doing it again!!!!!!!!!

WHO WANTS TO JOIN ME TOMORROW (SUNDAY) AT FIU @ 7am FOR A STAIR SESSION?  We will actually meet at FFA at 7am and run over to FIU.

SOLE SISTERS 

Join us for another great run this Saturday, Aug 30 @ 7am.  We will meet at 97th & Flagler, in the parking lot of the school.

BREAST CANCER RUN

I’ve started a team for this year’s Susan Komen Run for the Cure.  Register now to save as prices go up after this Saturday, Aug 30.

The race is on Saturday, October 18, 2014 at Bayfront Park.  We will carpool this year as it proved to be easier, quicker and more effective for sticking together as a group.

Click on this link -> http://miamiftl.info-komen.org/site/TR/RacefortheCure/MIA_MiamiFtLauderdaleAffiliate?team_id=308338&pg=team&fr_id=4558
and JOIN US by clicking “JOIN TEAM” above my name & following the login instructions.

Want some motivation?  
Read about Marie-Lisette Flores of Miami… 
http://teamfdc.com/marie-lisette-flores-courageous-challenge/

Hey ladies!!

KEY BISCAYNE BRIDGE here we come!!
This Saturday, Aug 23rd @ 7am, we tackle the ups and downs of the Key Biscayne bridge! Meet us in the parking lot before the start of the bridge for a scenic and invigorating run!

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Those TURKEY MEATBALLS I posted on Tuesday were delicious!  For those who are interested in trying them out,I made a few more modifications to ensure that the kids could enjoy them too…
1.  I used both regular ground turkey and ground turkey breast (so it’s less dry).
To the mix,
2.  I added 1/2 cup parmesan cheese.
3.  I added 1/4 cup milk.

ENJOY!

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NEXT WOFB CHALLENGE will be posted Sept 1, 2014.  STAY TUNED!
We’ve got something for everyone!!

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This Sunday, August 24th @ 7am, a special BACK-TO-SCHOOL workout at FIU to tackle some stairs if you’re brave!!  We will meet at FFA at 7am and make our way there by foot….speedy feet.

RSVP here!

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Have a great end of week!

Rima A.

For most of us, the long vacation called summer is coming to an end.  It’s back to school, back to work and back to the hustle and bustle…
On that note, if you and your children would benefit from quick and healthy meals, you will enjoy these next 2 recipes:

Here are 2 recipes (courtesy of FitnessPal – with some personal modifications) that involve chicken and turkey.  I’ve included the nutritional info as well so you can keep track of your macronutrients.

1.  Easy Baked Turkey Meatballs

Ingredients

• 2 pounds 100% Ground Turkey Breast
• 1/2 cup Seasoned or Unseasoned* Breadcrumbs (I like the Panko style)
• 1/2 cup Carrot
• 1/4 cup Onion
• 2 Eggs
• *1 tablespoon Italian Seasoning (ONLY if you’re using UNSEASONED bread crumbs)
• 1 teaspoon Salt
• 1 teaspoon Garlic Powder
• Dash of Red Pepper Flakes (optional)

Directions

1. Preheat the oven to 350 degrees.
2. Finely mince carrot and onion by hand or in a food processor and then combine all ingredients. Use your hands to gently mix.
3. Shape meatballs into 2-tablespoon-sized-balls and place on a baking sheet covered in parchment paper.
4. Bake for 30 minutes at 350 degrees, checking at 30 minutes to ensure there is no pink in the middle of the meatballs. Cook for 5 more minutes if needed.
5. Serve with pasta or spaghetti squash, and your favorite tomato sauce. You can veg it up by adding sautéed onion, zucchini, red pepper, and grape tomatoes.
6. You can freeze the meatballs in a plastic bag in the freezer for up to 3 months, letting them defrost in the fridge or microwave before eating.

Nutrition Information

Serves: 12  |  Serving Size: 4 small meatballs

Per serving: Calories: 117; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 78mg; Sodium: 387mg; Total Carbohydrate: 5g; Dietary Fiber: 0g; Sugars: 1g; Protein: 20g

Nutrition Bonus: Potassium: 33mg; Vitamin A: 12%; Vitamin C: 1%; Calcium: 3%; Iron: 7%

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2.  Baked Honey Mustard Chicken

Ingredients

• 24 ounces uncooked Boneless, Skinless Chicken Breasts
• ¼ cup Honey (local if possible)
• ¼ cup Mustard (preferably stone ground)
• 1 tablespoon Parsley, fresh chopped
• 1 tablespoon Dried Basil
• 1 teaspoon Smoked Paprika
• 1 tablespoon fresh Lemon Juice
• Sea Salt & Pepper, to taste

Directions

1. Preheat oven to 375 Fahrenheit.
2. Rinse and pat dry chicken breasts and place in a large glass dish.
3. Season them with sea salt and pepper.
4. In a small bowl, stir together the remaining ingredients and pour over the chicken. Flip each one over a few times to coat it well.
5. Cook for 45-50 minutes, turning and basting them half way through.
6. Note: Make sure the chicken breasts are fully cooked by inserting a meat thermometer into the thickest part of the breast to assure an internal temperature of at least 165 degrees Fahrenheit. If you don’t have a meat thermometer, slice into the thickest part of the breast to assure there is no pink.

Nutrition Information

Serves: 4  |  Serving Size: approx. 4 ounces of cooked chicken breast

Per serving: Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g

Nutrition Bonus: Potassium: 61mg; Vitamin A: 8%; Vitamin C: 7%; Iron: 11%; Calcium: 4%

ENJOY!!

Rima A.

Let’s take advantage of this beautiful city we live in and meet up at the beach for an invigorating Saturday morning run!  Can you think of a better way to start your weekend??

This Saturday we will meet at 5th & Ocean Dr. @ 7am.  The parking meters are free!  Who’s in???

TANIA SOLIS

Age: 33

Profession:
Administrative Assistant to Dade Medical College Chairman, Ernesto Perez

When did you start training at WOFB and how did you find out about us?
I started training at WOFB in July, 2012. I heard about WOFB through my friend and former member, Dulce Rivas. I followed Dulce on IG and used to see the photos from her workouts and she seemed to be enjoying them so much. I finally asked her about the boot camp and she had nothing but great reviews about WOFB so she inspired me to join!

Tell us about your sports and fitness background:
I started my fitness journey at the age of 20. I first signed up at the then-called Bally’s Fitness. But, I never stuck with it. I later signed up at several other gyms including Porky’s, LA Fitness and Fitness Dynamics but…I was never consistent. None of these gyms had what WOFB has.  Here, all of the workouts are set up for you and all you have to do is show up, do your best for one hour, get it done and GO! It’s that easy. At WOFB, you also get to meet all of the other amazing women who are on the same journey of living a healthier and fit life. This makes working out A LOT more fun.

Favorite workout or type of workout:
I like to switch up my workouts so I enjoy anything you throw my way. If I had to choose one favorite workout, though, it would be kickboxing.  These workouts always make me feel like I can kick some serious butt! Ha!

Least favorite workout:
I intensely dislike burpees..but I know they really work!

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
My workouts at WOFB have definitely helped me in so many areas of my life. My confidence level have increased tremendously and I feel that I can accomplish anything. The program has also given me great discipline since we need to be up by 5:45am four days a week.  My body also continues to change every day.  I didn’t think I needed to lose weight but as I look back at old photos now, I realize that I had a “pooch” in my mid-section and now, I’ve lost 10 pounds and can see muscles I never knew I even had! Aside from looking better, I am feeling better, too, I’ve learned so much about nutrition and my eating habits have changed dramatically. Overall, this has been a great experience and it’s only getting better and better. Thank you again to all of the amazing coaches that guide us and have honestly changed my life.

Thank you Tania.  Congrats on this well-deserved spotlight!!

SOLE SISTERS will be doing hot and sweaty at FIU this Saturday, Aug 9 in our favorite parking garage!  Be there at 7am!!
If you’ve never done the FIU course or are joining SOLE SISTERS for the 1st time, ask Coach Lo for more info.  See you there!

And remember…

Finish the week strong!

Rima A.