Archive for November, 2014

HAPPY THANKSGIVING!

November 27, 2014

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There is so much to be thankful for, today and everyday!
Have a happy and relaxing day with your loved ones.

For the FASHION FIXX event this Saturday morning, the hours have been modified. They will be at WOFB from 9:15am-11:00am.
From DORA: We appreciate your support and wanted to let you know that we will be holding a raffle for one of our bracelets. To enter the raffle we are asking that you please donate to the WOFB Holiday Food & Toy Drive. Please stop by and bring a non-perishable food item(s) or a NEW, unwrapped toy. See you there, bring your friends and get your Fashion Fixx for the holiday season 🙂

Happy Thanksgiving, stay safe and enjoy this special day with your friends and family. xoxo

 

The WOFB Team!

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HOLIDAY HOURS & MORE…

November 26, 2014

Hey ladies!!

Thanksgiving is fast approaching, and here is what’s in store for this week: (CLICK ON IMAGE TO ENLARGE)

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THURSDAY

1.  Turkey Trot this Thursday at Tropical Park!  This race is a bootcamp favorite and is a great way to start your Thanksgiving.  Register here: http://www.turkeyday-5k.com/page/show/1156013-miami

If you plan on participating, start time is a 7:30am.  If you’d like to be part of the group pic, we will meet at Tropical Park at 7:15am, at the start line.

2.  CRAZY TURKEY workout on Thursday at 10am

 

FRIDAY

KICKBOXING on Black Friday at 10am (1 class only)

 

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SATURDAY

SOLE SISTERS do the Key Biscayne Bridge at 7am.  Meeting is in the parking lot at the start of the bridge.

FASHION FIXX is a mobile & online boutique owned by one of our bootcampers.  She will be doing a trunk show this Saturday between 8-10am.  PLEASE come and check out the chic clothing and accessories Fashion Fixx has to offer.  You will be supporting a local while getting fashionable for the holidays.  You can get a sneak preview of her collection on her Facebook page, https://www.facebook.com/Fashionfixxinc/info?tab=page_info.

 

SUNDAY

300 SPARTAN workout #6 at 7am.

 

Have a great week!

Rima A.

WHAT’S IN STORE…

November 18, 2014

This weekend….

SATURDAY, NOV 22:

7am – SOLE SISTERS…FIU awaits!  GET READY FOR ANOTHER SWEAT SESSION!  Meet us in the parking garage – 109th and 8th street.  All you need is your water bottle and a FULL TANK OF ENERGY!!!!  If you are in the elite program, you are a SOLE SISTER.

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8am – 3rd weigh-in and BIGGEST LOSER workout #4.  Ladies, bring your A game….it’s CRUNCH TIME!

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5pm – COME CHEER YOUR COACH ON as she struts her stuff on stage after weeks of intense training and clean eating!  Coach Lorraine is ready to get her pro athlete status!!  For more info, check out the website, http://www.nationalbodybuilding.com/index.html

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SUNDAY, NOV 23:

It seems our efforts to help the less fortunate have come to a plateau…  In an attempt to boost our FOOD & TOY DRIVE, we are inviting you all to join us @ 7:30am, this Sunday Nov 23, for a 60-minute charity workout, SWEATING TO GIVE BACK!  Bring 10 cans (or non-perishable food items) or 1 unwrapped, new toy and get your sweat on as you give back this holiday season.  Remember, alone we can help, but so little…together, we can help A LOT!  Let’s make an impact this season and help give a child a memorable holiday.

RSVP here.

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Rima A.

 

 

HUMP DAY NEWS!

November 12, 2014

GOOD MORNING!

1.  Our 2015 WOFB CALENDAR is almost here!  I can’t wait to show it off!!  If you or someone you know would like to advertise in our calendar, NOW is the time.  For more information on SPONSORSHIP/ADVERTISING, please send an email to RimaAvellan@yahoo.com.

 

2.  SOLE SISTERS this Saturday, Nov 15 @ 7am will meet at the Tropical Park TRACK for some speedwork and fun!

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3.  SATURDAY, NOV 22 – Lorraine’s BIG DAY!  Ladies, as most of you know, Lorraine has been working her butt off to prepare for an upcoming show!  …and if there ever was a show to attend and show her your support, it’s this one!  This is her opportunity to get her PRO card, meaning she will earn the professional athlete status – but if you ask me, she preps and trains like a PRO already!  See Coach Lorraine for tickets and visit the website for more info: http://www.nationalbodybuilding.com/index.html

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4.  This Saturday, Nov 15, come join us at the 2014 FD HEALTH FAIR between 12-3pm and help us show some WOFB love!

 

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Have a great day!

 

Rima A.

NOVEMBER HIGHLIGHTS… Lili & Dora!

November 11, 2014

I’d like to take a minute to recognize some recent accomplishments by some amazing gals that are part of our WOFB family.  It’s a honor to know them and a pleasure to be around them.

First up, Dora…  this young, 48-year old mother and wife, just earned her Spartan Trifecta medal.  What does that mean?  To be a member of the Spartan Trifecta Tribe means you have finished one of each Spartan races –  Sprint (3+ miles of obstacle racing), the Super (8+ miles), the Beast (12+ miles) – in a calendar year (January 1st – December 31st), anywhere in the world.  Despite some setbacks along the way, Dora persevered, traveling from city to city to earn this medal.  In the process, she ended up finishing 2 Beast Spartans, also while training for her soon-to-be 1st triathlon, WAY TO GO DORA!!  You make us proud!

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Next up… Lili, a 35-year old mother and wife who just won’t stop!  Lili caught the Marathon bug after  running her first half marathon in 2009.  “Once I did that, I knew anything was possible.” she says.  She has since run 4 marathons to date, improving her finish time with each race.  Her first full Marathon was NYC in Nov. 2009 with a time of 5:08:11 (11:45 average pace); 5 years and 2 kids later, she just recently completed the Chicago Marathon (Oct. 2014) with a finish time of 3:42:13 (8:29 average pace)!   Her goal was to qualify for the Boston Marathon, but fell short by only 4 minutes (9 second pace difference).  “Needless to say, I will be giving it another shot before the running season ends.” she says.  GO FOR IT!  Amazing drive and so inspirational!

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HAPPY FRIDAY! Please watch!!

November 7, 2014

LOVE YOURSELF!!! You are YOU, and you = beautiful!!!

For tomorrow, SOLE SISTERS are tackling the Key Biscayne bridge! Please leave your house 15 mins earlier as there will probably be more traffic than usual at the toll due to the Key Biscayne Lighthouse run!

See you tomorrow!

NOVEMBER STUDENT OF THE MONTH

November 6, 2014

CATHY MOUSSA

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Age:  24

Profession:  I’m currently working as a title clerk and accountant.

When did you first start training at WOFB and how did you find out about us?  I first found out about WOFB around 2010. I signed up in April of 2012 with my sister. I heard of WOFB from my brother and it’s been an amazing journey ever since.

Tell us about your sports & fitness background: Before starting WOFB I didn’t do any sort of exercise.  All I enjoyed doing was swimming. Now here I am and I find myself looking forward to my next workout.

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

Least Favorite Workout (or exercise): My least favorite workout/exercise would have to be pull ups.

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?   I have seen major changes in my body.  I have lost weight, seen a difference in my clothes, and my eating habits have been improved. I  have been able to lift heavier and do things I never imagined I would be able to do.  WOFB is one of the best decisions I made and I love the results I have been seeing.

CONGRATS CATHY!!!!  You earned this!!  You’ve been putting in the time and effort, and it shows!!  Keep up the great work =))  and once again, CONGRATS on becoming an aunt.

Your Bootcamp Family!

HELLO NOVEMBER!!!

November 4, 2014

I just love this time of year!  From Halloween, to Thanksgiving, to Christmas….all the races, the parties, the fund-raising activities – it just seems like the fun never ends!!!!

Time is flying by us so make sure to enjoy every second, and really take advantage of all that is going on around you!

For one, we have a ton of action coming your way – check out our NOVEMBER schedule:

SATURDAY, NOV 1 – Official start of our Thanksgving Food Drive to help the homeless.  We do this every year, and each year we hope to be able to give more!  Please help us help the needy – just bring in canned goods or non-perishable food items and leave them on the table in our waiting area.  Thank you!!

TODAY, NOV 4 – Election Day – GET OUT THERE & VOTE!  It’s a privilege not all human beings have!

FRIDAY, NOV 7 – Waterford 5K @6:45pm – an evening run!  http://www.waterford5k.com

FRIDAY, NOV 7 – COACH JASON & COACH TULIO put their hard work to the test in the cage at the war memorial.  Doors open at 7pm and it will be an exciting night!!  If you still don’t have your tickets, you can ask at the front desk!
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SATURDAY, NOV 8 – Key Biscayne Lighthouse Run 5K/10K http://www.kblhr.com

SATURDAY, NOV 8 – SOLE SISTERS will be nearby, running inclines at the KEY BISCAYNE bridge!  If you are want t o join us, it’s a great run!  Meet us at 7am sharp, in the parking lot at the start of the bridge!

SUNDAY, NOV 9 – 5th workout for the SPARTANS!  That’s right, workout #5 of the 300 workout challenge @ 7am.  BE THERE IF YOU ARE A WARRIOR!

SATURDAY, NOV 15 – SOLE SISTERS meet @ 7am.  Location TBA.

SUNDAY, NOV 16 – Miami ZOO Run – Get your kids involved in this one!  You also get a free Zoo pass for the day.  http://www.zoomiami.org/Run

SATURDAY, NOV 22 – Lorraine’s BIG DAY!  Ladies, if there ever was as how to attend, it’s this one!  Lorraine has never worked so hard to prepare for a show.  This is her opportunity to get her PRO card,meaning she will earn the professional athlete status, but if you ask me, she preps and trains like a PRO already!  http://www.nationalbodybuilding.com/index.html

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SATURDAY, NOV 22 – 3rd weigh in for the BIGGEST LOSER @ 8am!!  It’s your chance to redeem yourself if you weren’t happy with the last weigh-in.  Right after, we will have the BIGGEST LOSER workout #4!!!

SATURDAY, NOV 22 – SOLE SISTERS meet at FIU garage @ 7am to get that conditioning in!!

SUNDAY, NOV 23 – The Color Run – this will be a blast, I’m sure!  http://thecolorrun.com/miami/

THURSDAY, NOV 27 – Happy Thanksgiving!  We will have one workout that day at 10am, for all those who normally attend class on Thursdays.  THE CRAZY TURKEY WORKOUT @ 10am!  But before the workout, you can get your warm up in at Tropical Park, in the Turkey Trot  (5K/10K) – one of our favorite runs!  http://www.turkeyday-5k.com/page/show/1156013-miami   With all the feasting ahead of you on this day, you’d be wise to get your turkey trot on in the morning!!

SATURDAY, NOV 29 – SOLE SISTERS meet @ 7am.  Location TBA.

SUNDAY, NOV 30 – Workout #6 for the SPARTANS! @ 7am.
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HAVE A GREAT DAY!!!

Rima A.