Miami Women-Only Fitness Bootcamp

Women-Only Fitness Bootcamp is very excited to invite EVERY bootcamp member and their families to our TEN year anniversary celebration & AWARDS BANQUET!  The Bootcamp Awards Banquet is a yearly tradition and this one is extra special because it also marks our 10-year anniversary.  This is a HUGE milestone in our program’s history!

For those who are unfamiliar with this event, it’s a special evening we put together once a year to recognize those who worked their butts off, honor the highlights of the past year, present upcoming events and celebrate new & old friendships.

Students, you should consider this a mandatory event – this is by far the most important event we have all year.  If you haven’t been to one before, ask a couple of veterans about this event, you really can’t miss out on this! You will leave the event with renewed motivation, more pride about your team, and with a full stomach 🙂  This is our biggest celebration of the year.

***ATTN*** SATURDAY KICKBOXERS – 10am kickboxing class with Vicky & Devin is cancelled for the George Lockhart seminar at 10:30am

7am –

Jessica L
Angie del C
Lynn P
Evelyn C
Veyra C
Grettel M
Stephanie M
Rossana B
Kiana D
Elizabeth M
Lissette M
Viviana A
Maria Ca
Cristina C
Diana C
Sunilda C
Dora S
Yasmin A
Karen M
Adria R
Lili S
Denysse N
Lillie S
Sonia O
Angela A
Gabby R
Regina D L
Janet G
Stephanie T
Ana B
Ana Maria R-D

8am-

Flo M
Ivette M
Patricia L
Duckie O
Jesika S
Joanna B
Cathy M
Marcia D
Gigi S
Jackie MJ
Vicky F
Natalie Z
Annie B
Marianne B R
Irina R
Kelly B
Christine V
Ana S
Jillian B
Tiffany A
Adriana B
Maria Ce
Jennifer H
Karla Z
Linda L
Jackie J
Jess Red C
Esperanza B

PLEASE WATCH.  This is pretty amazing.

Good morning ladies!!

What’s going on this week?  Let’s start with our EXPANSION & IMPROVEMENTS.  We are relocating the bootcamp office to increase the space of our main training room.  Please excuse the dust and debris as we work to make your gym better and better each day!

We are also getting a few new pieces of equipment, as well as giving the walls a well-needed facelift so stay tuned!!

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If you haven’t registered for our NUTRITION SEMINAR this Saturday, March 28th, WHAT ARE YOU WAITIG FOR?  Our guest speaker is amazing.  Google his name and read for yourself!  You don’t want to miss all the amazing information he has to share on food, dieting, getting lean and weight cutting!  Guests are welcome as well.  If you know someone that would benefit from this, let them know!

NUTRITION SEMINAR with GEORGE LOCKHART, nutrition coach to many athletes and UFC fighters, at Women Only Fitness Bootcamp (Miami location) this Saturday, March 28, from 10:30am to 12:30pm.

The price will be:
$45 for Bootcamp Elite members
$55 for Bootcamp Intro
$65 for Non-members

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12-WEEK CALENDAR CHALLENGERS!!!

Our PHOTO CRAZE FOR 30 DAYS has started and I’m loving all the pictures!  If you’d like to participate, this is happening on FACEBOOK right now!  Simply comment here and I’ll invite you to our group.  It’s a private group – by invite-only, so no one will see your photos but us!

Workout #3 is going down this weekend!  Please RSVP for Sunday, March 29 on whether you want to join us at 7am or 8am.

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SOLE SISTERS

We will be tackling the Key Biscayne bridge this Saturday, March 28 at 7am.

Have a great week!!

BACK AT FIU this Saturday ladies!!!  Get ready for another sweat fest…. 7am is when the fun begins.  See Coach Lorraine if you’d like to join us and need exact meeting location info.

Don’t forget to pick up your SOLE SISTERS tees or tanks if you don’t have one!!

It’s DAY 25!

Who is meal prepping?  Are you having trouble organizing and preparing your meals?  Do you need some guidance?  If so, comment below.  MEAL PREPPING SEMINAR in the works!

Speaking of food, we have a superb and very knowledgeable speaker coming to FFA/WOFB Saturday, March 28, 2015.  George Lockhart, nutrition coach to many UFC fighters, will be conducting a NUTRITION SEMINAR  at the Women Only Fitness Bootcamp Miami location from 10:30am to 12:30pm.

The price will be:
$45 for Bootcamp Elite members
$55 for Bootcamp Intro
$65 for Non-members

HAPPY HUMP DAY!!!

Let’s not deny it, we all love rice (well most of us, anyway).  RICE is a big part of many meals because it helps us feel full.  But since when do we stop eating when we feel full =((  …you know the expression “the eyes are bigger than the stomach”?  Enough said.

While rice can be nutritious, it is also packed with carb and calories.  Now this is great if you are a growing child or an athlete whose daily caloric needs are high, but not so great for someone with a fat loss goal.

Rather than give up rice completely (because that would make your veggies and meat look really lonely on a half-empty plate), let’s use this easy food trick to deceive our eyes…and our tummies!

CAULIFLOWER RICE!!  How cool is that!?  Looks like rice, tastes like rice (ok, somewhat) and fills you up, WITHOUT all the carbs and calories.  If you’re thinking, “Cauliflower?  Ewwwww”,  don’t get skeptical on me until you give this food trick a try.  I was the same way at first.

To make rice from cauliflower,
1 – Wash a head of cauliflower and trim the leaves and stems.
2 – Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency.  (You can also cut them up yourself if you have the time and patience.)
3 – Place the cauliflower ‘rice’ in a large skillet with a tablespoon of olive or coconut oil and cook over medium heat for about 5 minutes.
4 – Season with a little salt and pepper (I use Mrs. Dash) and you are good to go.

Serve your normal vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.   There you go!!!!!  I’ve just saved you a ton of calories!

And now check out this site for ideas on how to spice up and flavor your cauliflower rice, http://nutritionstripped.com/simply-cauliflower-rice/

HAVE A GREAT DAY!