Archive for September, 2014

CHALLENGES, SOLE SISTERS & MORE…

September 24, 2014

biggest loser

BIGGEST LOSER….

1.  This Saturday, Sept 27 @ 8am, marks the first day of our “BIGGEST LOSER” challenge.  It’s the 1st MANDATORY WEIGH-IN and “BEFORE” photos will be taken,  so bring your 2-piece.
2.  You must turn in your registration form and payment before or on Saturday, Sept 27 @ 8am if you wish to participate.
3.  Make sure to check the schedule listed in previous posts for the extra workouts.

 

300

THIS IS SPARTA!!

1. 1st workout for the 300 CHALLENGE is this Sunday, Sept 28 @ 7am.
2.  Both you and your partner must turn in your registration forms and payment before or on Sunday, Sept 28 @ 7am if you wish to participate.
3.  Make sure to check the schedule listed in the previous post for the extra workouts and mark your calendar!

 

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SOLE SISTERS

FIU garage this Saturday, Sept 27@ 7am!  It will be another killer sweat session!!  If you need more info, please see Coach Lorraine for the detail of meeting location.

Shirts are in FINALLY!!  Get one while they last.

 

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BIG THANK YOUS!

September 22, 2014

A couple of weeks ago, a big group of WOFB ladies participated in the UPS 5K for United Way.

This was made possible thanks to Greenberg-Traurig (GT), employer of one of our bootcampers, who sponsored our whole team.

As a thank you to them, Denysse, another awesome bootcamper, took it upon herself to make this beautiful picture frame so we can all sign it and present it to GT and show our sincere appreciation.  So if you were at that race, please drop by the bootcamp office and sign the frame.  It will be delivered Friday.

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THANK YOU DIANA, THANK YOU GT & THANK YOU DENYSSE!!!

Rima A.

BIGGEST LOSER 2014 & 300 WORKOUT!!!

September 19, 2014

biggest loser300

The details are out….  See Coach Lorraine for your rules & registration forms.

This BIGGEST LOSER challenge is open to ALL bootcampers and is based on % of weight lost.  Let’s welcome 2015 with a BANG and leave the fat behind!!!

The 300 WORKOUT is open to ELITE members only and is a nice warm up challenge before our Spartan Race training in January 2015!

Here are the dates for the extra workouts for both challenges, local races we’ll be partaking in and mandatory weigh ins for the weight loss challenge.  PRINT THESE CALENDARS AND POST ON YOUR FRIDGE.

 

SEPTEMBER 2014  Schedule (pdf. format)

BiggestLoserSchedule

 

OCTOBER 2014

BiggestLoserScheduleOCT

 

NOVEMBER 2014

BiggestLoserScheduleNOV

 

DECEMBER 2014

BiggestLoserScheduleDEC

 

HAVE A GREAT WEEKEND!!!!

 

MUCH ADO ABOUT SOMETHING! Read what’s happening….

September 18, 2014

Ladies,

UPCOMING CHALLENGES

Many of you have been anticipating the upcoming challenges.  Here is a quick glimpse for you….  ALL THE INFO WILL BE AVAILABLE IN PRINT IN THE BOOTCAMP OFFICE BY FRIDAY 5:45AM

1.  BIGGEST LOSER challenge:
This challenge is open to ALL bootcampers and is eager to crown the participant who drops the most sizes!  This contest is based purely on the numbers – the contestant who loses the highest percentage of weight/fat as will be measured by your coaches, will win the money prize pot.

2.  THIS IS SPARTA! challenge:
This is a performance challenge open to ELITE members only.  It will be scaled to include 3 levels, easy, intermediate, hard.  There will be weekend workouts geared to help you train for the competition day.  You’ve heard of the movie 300….

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SOLE SISTERS & LOTS O’ RUNNING…

A fresh batch of SOLE SISTERS tank tops will be available by this Friday.  Pick yours up if don’t already have one!

This Saturday, September 20th, we will meet at the beautiful Key Biscayne bridge to tackle some incline running!  If you haven’t been to this run, NOW IS THE TIME!  It’s a perfect way to start your day.  We are meeting in the parking lot before the start of the bridge at 7am.  If you need more detail, please comment here.

Running season in Miami is upon us!   With autumn approaching (although you would never know it by the blazing heat), so are the many running races taking place all over Miami and its surrounding areas.  Here is a list of the upcoming races WOFB is taking part in for the rest of 2014.  If there is race you would like us to participate in, please comment below.


OCTOBER 2014

Saturday, Oct 18 – Susan G. Komen Race for the Cure (we have a team set up for this already – JOIN US by clicking here , then click  “JOIN TEAM” and follow the instructions.

Saturday, Oct 25 – Miami Beach Halloween Half

 

NOVEMBER 2014

Saturday, Nov 8 – Key Biscayne Lighthouse Run

Sunday, Nov 16 – Miami Zoo Run (this one includes a kids race and a zoo pass for the day!)

Sunday, Nov 23 – The Color Run

Thursday, Nov 27 – Turkey Trot

 

DECEMBER 2014

Sunday, Dec 7 – Divas “All Girls” Trail Run

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YOUR MIND IS A POWERFUL TOOL!   EXERCISE IT WISELY!

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Rima A.

 

STRETCH IT OUT!!! PLEASE READ!!

September 12, 2014

A workout just isn’t complete if you don’t stretch afterwards!

Too often, I hear people talk about how they don’t stretch or how they feel it’s not important. I read an article in MEN’S FITNESS called “Stretch or Die” by Rob Sulaver and I have to share this first paragraph with you, ESPECIALLY if you’re going to be working on improving your strength and muscle mass. This is SPOT ON!

“What happens when you don’t stretch? Nothing. For a while. You lift. You get stronger. You improve your diet a bit. You get leaner. You look good. Who needs to stretch? Stretching is for yoga girls and geriatrics. Then you wake up one day and you have a slight pain in your lower back. Nothing major. “Damn,” you say, as you roll out of bed. You instinctively try to stretch it out. Maybe you lean over and touch your toes, which, coincidentally are very far from the tips of your fingers. It helps a bit, so you forget about it. You keep training. In the weight room, you are an animal. Other people look at you and say your lifts are good. But you start to notice that after sitting all day at work, your lower back is aching. You try to stretch it out. Maybe you put your hands on your lower back and do the old man, hips forward stretch with a bustling sigh, but it lingers. Not the biggest deal though, because once you get warmed up at the gym, things feel A-okay. So you forget about it. You keep lifting. You keep getting stronger. You can now squat a small automobile, which feels good. But one day you’re doing a deep squat and you feel something tweak in your lower back. “Damn it,” you say as you rack the weight. That hurt. You don’t stretch it out this time because it’s hard to breathe. It feels like you need your spine popped back in place. Something’s wrong.”

So aside from preventing injury, stretching helps improve:

  • flexibility
  • improved flexibility = improved performance = improved strength
  • blood flow
  • improved blood flow = more energy
  • posture

Below is a link to some stretches Lorraine and I put together for the lower body. How long should you hold each stretch? As long as you need to! Some muscles may be tighter than others so listen to your body and hold each stretch accordingly, aiming for a minimum of 30 seconds. DO NOT stretch through pain – it should be pleasantly uncomfortable, and get into each stretch gradually.

GOOD TIP: If you don’t have time to stretch during the day or at the gym, save it for home. A good time to focus on stretching your muscles can be in the evening before bed, when you’re winding down either in front of the TV or after a hot shower.

http://lorrainehaddad.com/keep-it-limber/?inf_contact_key=8c800135a0a772197051e0fe746fcea60bb2366b2fd1772cdf6a3d87338e6118

PLEASE STRETCH IT OUT!

Rima A.

FED UP…

September 11, 2014

Here’s an eye-opener….

Watch the trailer of FED UP  -an in-depth look at the obesity epidemic in America and the food industry’s role in aggravating it.

http://fedupmovie.com/

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SEPTEMBER 2014 FEATURE….

September 10, 2014

ANA SAENZ

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Age: 37

Profession:
Earned a Bachelor’s in Health Science from FIU and a Master Degree- MBA at Devry University, and worked for Florida International University at the Department of Electrical and Computer Engineering as a Senior Secretary. I had of heart of change from my current position at FIU since my husband just got a new job will joined him to start a new adventure and further my studies for Physical Therapy School.

When did you first start training at WOFB and how did you find out about us?
I started training for WOFB around November, 2011 and find out about the academy when I saw the advertisement that was posted on the side walk by the bus-stop on 1423 S.W. and 107 Ave.

Tell us about your sports and fitness background:
I was not really much of a sports player during my childhood years but I did play sports such as kickball, volleyball, and baseball with the kids from the neighborhood. I really started exercising when I joined my work at FIU on 2005 and started with spinning classes, and run a couple of 5 K. My fitness and sport background started to increase when I joined WOFB it so contagious that you don’t really want the workouts are fun and effective.

Favorite workout (or type of workouts):
Renegade rows, Jump Squats, Burpees, back squat, clean and press, sumo squats, swiss-ball leg curls, swiss-ball leg curl, swiss-ball glute bridge, side lunge, wall set, assited pull up, dead lift, all types of abdominal workouts, and total body workout.

Least favorite workouts:
head stand, and jump boxes

What sort of changes have you seen in your body, health and overall fitness since starting at WOFB?
I feel that my stamina, strength, and motivation increase, and my body tone up. Also, my eating habits changed by incorporating the clean eating diet and exercise provided at WOFB.

CONGRATULATION ANA!!  You’ve definitely earned this month’s spotlight.  You are relentless, consistent and determined and your results show this, both physically and in your athletic performance!  (But, I don’t blame you for not liking box jumps =( right now!!)

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SOLE SISTERS

This Saturday, Sept 13, meet us at FIU @ 7am for an intense sweat session….if you dare!
Bring your ‘A’ game and LOTS of water!!

If you’re interested and want to know the exact meeting location, leave a comment below with your email address and I will send you further detail!

 

HAVE A GREAT DAY!

Rima A.

FOOD FOR THOUGHT….

September 8, 2014

TOP 5 REGRETS PEOPLE HAVE ON THEIR DEATHBED

When I saw this title while surfing the web this morning, it immediately caught my attention.  I am always trying to live my life to its fullest (key word is TRYING), so I don’t have to look back with regret, but it’s not easy.  We know death is inevitable but it’s not something we think about daily (at least we try not to!), so we often get caught up in our busy day-to-day hustle, forgetting what really matters in the end.

Bonnie Ware, a hospice nurse who works in palliative care (patients who have gone home to die), questioned her patients about any regrets they might have had or anything they would do differently.  Here are the most common themes she found:

The most common of all was:

1. I wish I had the courage to live a life true to myself, not the one others expected of me. Most had not honored even half of their dreams. She found that they went to their death realizing that this was a choice they had made, and they deeply regretted having never really lived their dreams, or even part of them. As Irish playwright George Bernard Shaw said, “most people go their graves with their music still in them.”

2. I wish that I hadn’t worked so hard. This came from many male patients she had nursed. They regretted missing their children growing up and the companionship of their spouse or partner. She primarily worked with elderly men because this generation didn’t have as many women who were breadwinners. All of the men deeply regretted spending so much time “on the treadmill” of work and giving in to the drive to get ahead. As I suspected, no one ever said on their death bed, “I only wish I had worked harder.”

3. I wish I had the courage to express my feelings. Many had repressed their own feelings to keep the peace, either with a spouse or family members. As a result, they settled for a mediocre life and didn’t realize their own potential. She said many had developed illnesses related to carrying the resentment and bitterness for so many years.

4. I wish I had stayed in touch with my friends. They would realize, too late, the importance of close friendships and in the last stages of life didn’t have the time to track them down to tell them how sorry they were. They were caught up in their own lives and let important friendships slip and realized too late how deeply they regretted this. She observed that love and relationships was ultimately the only thing that mattered to all of her patients in the end.

5. I wish I had let myself be happier. She said this was surprisingly common and that many did not realize that happiness is a choice they could have made all along. Because of their fear of change, they pretended to themselves and others that they were content. Deep inside they longed to really belly laugh and be silly and not care what others thought. On their deathbed, what others thought was not important.

SO WHAT CAN WE TAKE HOME FROM THIS:

We may not be able to choose the circumstances that lead to our physical death, but the choices we make during the course of our lives will inform the degree of psychological peace we experience at this final juncture.

 

Read more: http://www.care2.com/greenliving/top-5-regrets-people-have-on-their-deathbed.html#ixzz3CjVv47zO

 

HAVE A GREAT DAY LADIES!   Do at least one thing you really enjoy today!

RIMA =)

FITNESS CHALLENGE, RUNS & MORE…

September 3, 2014

Hey ladies!

Hope your long weekend was relaxing and enjoyable!!  Now it’s back to the grind…. let’s focus on a productive week, filled with positivity, fun and progress!

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biggest loserUnknown

 

CHALLENGE (S) !!!
Our next challenges are almost ready to be revealed – I am waiting on ONE detail to finalize them.  This time we are launching 2 challenges at once – one is a performance challenge, and the other is a weight/fat loss contest.

Stay tuned…

 

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SOLE SISTERS

This Saturday’s SOLE SISTERS run is the UPS 5K run benefitting United Way.  If you are interested, please leave your email in the comments box and I will send you the code to register for free.  One of our bootcampers works for a company that is sponsoring this race and we have been so kindly invited.  It will be fun!!  Wear your SOLE SISTERS tank top!  It’s in scenic Coral Gables and starts at 7:30am.  Here’s the website for more info: http://www.ups5k.com

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WHO WANTS TO DO A TRAIL RUN???

SEPTEMBER 14th – All Girls Trail Run 5K, 10K or Half Marathon in Oleta State Park.

http://www.active.com/north-miami-beach-fl/running/races/down2earth-divas-5k-10k-half-marathon-trail-run-2014-4780568?keywords=na

Comment below if you’re interested!

 

Happy Tuesday!

Rima A.