Miami Women-Only Fitness Bootcamp

SUGAR…WHY IT’S BAD FOR YOU!
I know ladies, it’s a hypocrisy….a contradiction set forth to confuse us and our children.  Not only are we constantly fighting the temptation of candy and sweets leading up to Halloween, but the actual day itself entails you to go out and get as many sugary treats as possible!  Then we tell our kids that sugar is bad and will rot their teeth.

OK, so here’s the deal…

We all need constant motivation to do what’s right, day in and day out.  We need motivation to brush our teeth (cavities), we need motivation to work out and eat right (cellulite), we need motivation to work (bills), etc..  It’s human nature.  You know that sugar is bad for you, so let me highlight a harmful effect that may motivate us more than others:

If the obvious promise of a slimmer waistline doesn’t tame your need for sugar, maybe the desire for smooth, younger-looking skin will??  Yup, sugar attaches to proteins to form harmful new molecules called advanced glycation end products (or, appropriately, AGEs for short). The more sugar you eat, the more AGEs you develop, contributing to damage to the collagen and elastin in your skin…. a.k.a. WRINKLES!!!  …ain’t NOBODY got time to get wrinkly!???  (Not to mention that it contributes to type-2 diabetes, osteoporosis and cavities!!)

The wonderful thing is that we do not have to give up the sweetness of sugar in order to be healthy; we just need to replace it with better alternatives….fruit!

I don’t believe in deprivation either.  If you never allow your kids to have candy, they will find it elsewhere…and in abundance!  What you can do, is set LIMITS as to how many treats they can have daily so they still get their fix, but in moderation.

SOLE SISTERS, Round 2 at FIU tomorrow!!!!!!!  I’ll see you there Saturday, Nov 1 @ 7am!

BIGGEST LOSER WORKOUT #3 coming your way tomorrow, Saturday, Nov 1 @ 8am.

HAVE A WONDERFUL WEEKEND AND BE SAFE!!!

Rima A.

LADIES!!!

GLOW WORKOUT IS NOW FULL!

Looking forward to seeing you all tomorrow!!  Remember, all evening classes are cancelled tomorrow for the GLOW WORKOUT but you can make up your class during another time slot of your choice.
And don’t forget to wear your best costumes!

SOLE SISTERS

Who is up for round 2 at FIU?  I am!!!!!!!  I’ll see you there this Saturday, Nov 1 @ 7am!

BIGGEST LOSER WORKOUT #3 coming your way this Saturday, Nov 1 @ 8am.

NOVEMBER RACES

Check out this link below for all the upcoming races within 25 miles of Miami:

http://www.runningintheusa.com/race/ListByCityRadius.aspx?Rank=Month&State=FL&Month=11&City=Miami&Radius=25

Of those races, one or more bootcampers will be partaking in these 6 November races…

1.  Sunday, Nov 2 – 5K PARK Fest in Miami Beach.  I have a team already registered and half of the proceeds will go to support the homeless.  Let me know here if you are interested and I will send you link to my team page.  This event is a whole day party.  They also have a race for kids after the adult run.  https://www.5kparkfest.org

2.  Friday, Nov 7 – Waterford 5K, an evening run!!
http://www.waterford5k.com

3.  Saturday, Nov 8 – Key Biscayne Lighthouse Run, a WOFB favorite.
http://www.kblhr.com

4.  Sunday, Nov 16 – Tommy Hilfiger ZooRun5K and Kidz Medical Services ZooKidsDash @ the ZOO!  Includes entry to the zoo after the race…so this is a good one if you have kids.
http://www.zoomiami.org/Run

5.  Sunday, Nov 23 – The Color Run, always a fun,colorful time!
http://thecolorrun.com/miami/

6.  Thursday, Nov 27 – Turkey Trot 5K/10K; Thanksgiving morning run at Tropical Park!!  Can’t get a better start to a day dedicated to eating… or should I say, overeating?  This one is a WOFB tradition.
http://www.turkeyday-5k.com/page/show/1156013-miami

HAVE A GREAT WEEK!

Rima A.

If you hate Mondays….NOW is the time to change things up!

I love Mondays because it’s another opportunity to plan for a productive and busy week…another chance to meet those goals!

This past weekend was a fantastic one.  We had 2 awesome workouts, BIGGEST LOSER and 300 WORKOUT…WITH A TWIST, and we had some girls and our very own COACH CHE, run in the Miami Beach Halloween Half Marathon/Freaky 4-Miler…CONGRATS EVERYONE!!!!

WHAT’S GOING ON THIS WEEK?

This WEDNESDAY, OCT 29, 2014 is our 3rd ANNUAL GLOW WORKOUT!

Ladies, YOU MUST CALL 305-225-4610 TO RSVP your spot.  They are filling up fast and we are limiting the event to the first 40 people.  If your name is on the list but you haven’t paid, that doesn’t count.  You must pay to secure a spot.

It will be a blast!  Remember to get creative with your costumes!!!

We will have another opportunity for you to showcase your Halloween costumes….

FRIDAY, OCT 31, come to bootcamp in your best disguise!  We will be taking pics and posting them.  There will be a vote for BEST COSTUME and one winner will be awarded a prize!

Stay tuned for tomorrow’s post as I will list the upcoming races for November, as well as what’s in store for this weekend…

HAVE A GREAT DAY!

Rima A.

What’s in store for us this weekend?

SATURDAY, OCT 25, 2014

1.  SOLE SISTERS –
Are you ready???  FIU awaits us at 7AM.  We’ll be meeting at our usual spot, in the garage at 109th & 8th St.
Bring some water, a towel and A FULL TANK OF GAS!

2.  BIGGEST LOSER –
We have our 2nd workout and weigh-in.  All the fun starts at 8AM!  If you cannot make it because you are running in one of the Beach Halloween races, you can weigh-in tonight or Sunday.

3.  HALLOWEEN HALF MARATHON & FREAKY 4-MILER –
Although registration is now closed, just want to wish you girls a fun time!!  PLEASE SEND ME PICS!!

4.  KICKBALL ANYONE?  LET’S HELP ISA!!!
One of our boot campers’ non-profit will be having a kickball tournament at 10:00AM in Tropical Park.  She needs players!!  Donations are welcome and optional, but more importantly, her team needs people to play.

Some more info:

Team: Smiles & Sonrisas
Co-Captain: Isadora
Meet Isadora – She’s a hardworking lawyer who spends her free time helping women and children in our community.  When she’s not busy running her business, she is the Young Professionals’ raffle-ticket seller extraordinaire! Get ready for Isa to bring her high energy and passionate attitude to the kickball tournament!  Join or donate to Isa’s team by clicking http://wfypkickball-luke.myevent.com/

SUNDAY, OCT 26, 2014

The 4th 300 WORKOUT is around the corner!!  It will be at 7AM, so be there, be awake and be the warrior you know you are!!!!

HAVE A GREAT WEEKEND LADIES!!!!

Rima A.

IT’S BACK!!!  That’s right!  Time for another intense workout in the dark!

FAQs

1.  How much is the GLOW WORKOUT?

In an effort to amass some food for our Thanksgiving FOOD DRIVE…

Members (intro & elite) – $25, includes glow kit

Members (intro & elite) – $15, includes glow kit, PLUS 10 or more canned goods/edible non-perishables

Member’s friend who has never been a WOFB member – FREE, but does not include glow kit ($10 extra)

Masters Members – FREE

2.  When is the GLOW WORKOUT?

Wednesday, Oct 29 @ 7:30 pm (get there early to showcase your costume and register)

3. What about my regularly scheduled class?

All evening classes will be cancelled on Wednesday, Oct 29, HOWEVER, you can attend the Thursday evening classes or another class of your choice to make up for the cancelled class.

4.  Where is the GLOW WORKOUT?

The workout will be at the WOFB/FFA facility.

5.  What are the details of the costume contest?

Get creative and fun!  A team of judges will cast their votes and choose the winning costume.  It will be based on originality and effort.  Winning costumes will earn cash and other fun surprises.

6.  What is the GLOW WORKOUT?

Get ready for an intense & fun workout…IN THE DARK.  But don’t worry, it won’t be too dark that you can’t see what you’re doing.  There will be a DJ spinning music, among other cool features! (don’t want to spoil all the fun!)
You will be briefed on what you have to do beforehand.  Each participant is required to wear the glow kit.

7.  Who can attend the GLOW WORKOUT? 

The GLOW WORKOUT is open to ALL bootcamp members.  We are limiting the workout to the first 40 people (including friends) to register.  You must RSVP and pay to reserve your spot.  One friend can join you, as long as the friend has never been a bootcamp member.

8.  How do I register?

You can register with Coach Lorraine until Thursday night.  On and after this Friday, you can register by calling 305-225-4610 after 4pm.

Hey ladies!!!

We had a fun-filled weekend, starting with Saturday…  a group of us attended the Susan G. Komen RACE FOR THE CURE 2014 at Bayfront Park.  This event is special for us – we’ve participated every year since our inception, and more so, the cause is one that hits home.  About 1 in 8 U.S. women (about 12%) will develop invasive breast cancer over the course of her lifetime.

It’s inspiring to see so many people come together for a wonderful cause, both survivors and supporters!

RACE FOR THE CURE 2014…

Let Monday set the tone for a productive week ahead!!!!!!!!!!!!!!

Rima A.

Come and get them!!  They’ll be at FFA tonight and tomorrow morning!

Hey Ladies,

This Saturday, Oct 18 @ Bayfront Park, is the annual Susan G. Komen Race for the Cure.  WOFB participates every year and this year is no different.  It’s a great race, for an even greater cause!

HERE IS THE INFO YOU NEED:

1.  DAY OF RACE EVENT ACTIVITIES
Day of Registration 6:00 AM
Survivor Procession 7:30 AM
Survivor Ceremony 7:45 AM
5K Certified Timed Run 8:30 AM (for timed runners ONLY)
5K Non-Timed Walk 8:50 AM
Tot Run 10:00 AM
Celebration 10:15 AM

2.  PACKET PICK UP  – HELP!!!

Thursday, Oct 16th:
11am – 7pm @ Gulfstream Park, Jockey Tunnel (located North of the fountain branded with the sign called Saddling Paddock) Pink Balloons to mark the spot, 501 S Federal Hwy, Hallandale Beach, FL 33009

Friday, Oct 17th:
1pm – 7pm @ Bayfront Park towards the right of the promenade of the park, 301 Biscayne Blvd, Miami, FL 33132

I’m guessing you can also pick up your packet the day of the race,
BUT does anyone work at/close to Bayfront Park and can pick our packets??   I can provide you with a list of names.  Please let me know ASAP.

3.  WOFB TANK TOPS

The tank tops I’ve ordered will be ready by tomorrow.  I will drop them off at FFA as soon as I am able to pick them up and then let you ladies know.  They are $12 and you can pay Coach Lorraine.

4.  HOW WE ARE GETTING THERE

WE WILL MEET AT FFA at 6:45 am SHARP to make sure we all have shirts/packets and get one huge group photo!   (Please inform us if you cannot meet at FFA.)

From there, we can carpool to the event.  Last year, some us carpooled to the Metro Station and others drove directly to the event – it was more challenging for us all to meet up afterwards, as everyone was arriving at different times.  Parking was easy to find at the event and it was less of a mission to gather as a group before the race to get more pics.  PLEASE LET ME KNOW IF YOU CAN USE YOUR VEHICLE TO CARPOOL.

5.  IF YOU HAVENT REGISTERED YET AND WOULD LIKE TO

REGISTER NOW and JOIN OUR TEAM by clicking:

http://miamiftl.info-komen.org/site/TR/RacefortheCure/MIA_MiamiFtLauderdaleAffiliate?team_id=308338&pg=team&fr_id=4558

It’s a great 4 minute investment of your time.

Ladies, join us at FFA in getting our gym looking festive for Halloween!   If you have a creative and

willing participant at home that would like to join in the fun, bring them along!

RSVP at womensbootcamp@hotmail.com