Archive for March, 2015

SO EXCITED FOR SUNDAY, APRIL 19!!!

March 30, 2015

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.

ANOTHER BIG CHANGE:  Although our previous venue, Jungle Island, was very elegant – it was far away and the ladies really expressed wanting something closer… so we found something a little closer… literally a few stores to the left of Bootcamp!  We will be hosting the Banquet this year at the Banquet Hall next to Bootcamp – it is the same venue where we did our Christmas party.  The Christmas party was a test run for the banquet – and all the ladies loved it.  The food was great, the room was elegant – and it was right next to our gym.

ANOTHER UPGRADE:  Traditionally, we had a cash bar… this year we are having an Open Bar 🙂  With your purchased seat, you will be getting a full course dinner and open bar.The event is a formal event, so we ask all men to come in suit & tie and women with formal dress.

The banquet is special because it is the only time during the year that we hand out the promotions for our students. On top of the promotions, we also present special awards like the Most Dedicated, Biggest Loser (most weight lost), MVB (Most Valuable Bootcamper), Rookie of the Year, and more. We also have a power point presentation which goes over the history our program, what we have accomplished in 2014, and our goals for 2015-6.

And on top of all the ceremony, speeches, and dinner, we will also have a DJ for those of you that want to dance.  Remember the HARLEM SHAKE?  Here’s a flashback to the 2013 banquet where FFA & WOFB joined forces to make the best-ever rendition of the Harlem Shake, lol!!!!

This event is a non-profit event. The fee to attend covers your plate and rental of the hall. The fee to attend is $39 for each adult and $34 for each child. Feel free to bring friends and/or family. 

The deadline to register for the event is April 5th… afterward, there will be an extra $5 late registration fee per seat for booking late.

To reserve your seats, you can either

  1. Click Here To Order Online
  2. Call us at 305-225-5282
  3. Reply to RimaAvellan@gmail.com with your full name and phone number
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Another fun workout coming at you this Sunday!!!

March 27, 2015

***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

DAY 34 – I promised motivation….

March 27, 2015

PLEASE WATCH.  This is pretty amazing.

DAY 31 – BUSY WEEK AHEAD!

March 24, 2015

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!

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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!

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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

Prices are extended to Women Only Fitness Bootcamp – Weston as well.

If a current member refers someone to join our program before the seminar – you’ll BOTH get into the seminar for free!

For more information, please call (305) 225-5282. Seating is limited and will most likely sell out.

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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!

photo craze

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!!

DAY 28

March 21, 2015

fitness-motivation-running-Favim.com-326874

SOLE SISTERS! …and DAY 25 for you challengers!

March 18, 2015

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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!

MealPrep

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

Prices are extended to Women Only Fitness Bootcamp – Weston as well.

If a current member refers someone to join our program before the seminar – you’ll BOTH get into the seminar for free!

For more information, please call (305) 225-5282. Seating is limited and will most likely sell out.

HAPPY HUMP DAY!!!

DAY 24 – AWESOME FOOD TRICK!!!

March 17, 2015

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.

cauRice

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!

DAY 23 – ANNUAL AWARDS BANQUET!!!!

March 16, 2015

HOPE TO SEE YOU ALL AT THIS EVENT!!!!!!!!!!!!!!!!!!!!!!!!!

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!

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.

BIG CHANGES!  Normally we share the event with the Freestyle Fighting Academy – but our program has grown so big that it now warrants its own party!  This means we won’t have to sit through two hours of FFA speeches and awards 🙂

ANOTHER BIG CHANGE:  Although our previous venue, Jungle Island, was very elegant – it was far away and the ladies really expressed wanting something closer… so we found something a little closer… literally a few stores to the left of Bootcamp!  We will be hosting the Banquet this year at the Banquet Hall next to Bootcamp – it is the same venue where we did our Christmas party.  The Christmas party was a test run for the banquet – and all the ladies loved it.  The food was great, the room was elegant – and it was right next to our gym.

ANOTHER UPGRADE:  Traditionally, we had a cash bar… this year we are having an Open Bar 🙂  With your purchased seat, you will be getting a full course dinner and open bar.The event is a formal event, so we ask all men to come in suit & tie and women with formal dress.

The banquet is special because it is the only time during the year that we hand out the promotions for our students. On top of the promotions, we also present special awards like the Most Dedicated, Biggest Loser (most weight lost), MVB (Most Valuable Bootcamper), Rookie of the Year, and more. We also have a power point presentation which goes over the history our program, what we have accomplished in 2014, and our goals for 2015.

And on top of all the ceremony, speeches, and dinner, we will also have a DJ for those of you that want to dance.  Remember the HARLEM SHAKE?  Here’s a flashback to the 2013 banquet where FFA & WOFB joined forces to make the best-ever rendition of the Harlem Shake, lol!!!!

https://www.youtube.com/watch?v=nUacTnOrouo

This event is a non-profit event. The fee to attend covers your plate and rental of the hall. The fee to attend is $39 for each adult and $34 for each child. Feel free to bring any friends or family. 

The deadline to register for the event is April 5th… afterward there will be an extra $5 late registration fee per seat for booking late.

To reserve your seats, you can either

  1. Click Here To Order Online
  2. Call us at 305-225-5282
  3. Reply to RimaAvellan@gmail.com with your full name and phone number

8am

March 14, 2015
Adriana B
Ana B
Ana S
Anakiel R
Annie B
Cathy M
Christine V
Cindy M
Crisdoerk M
Cristina C
Flo M
Gabby F
Gig S
Irina C
Irina R
Isadora V
Ivette M
Jacke M G
Jackie M J
Jesika S
Jessica C
Jessica D O
Jillian B
Joanna B
Kelly B
Linda L
Marcia D
Marianna B R
Mariela T
Melissa M
Michelle S
Nancy V
Natalie Z
Patricia L
Regina D L
Roselyn R
Vicky F

7am

March 14, 2015
Adria R
Ana R D
Angela A
Angie del C
Ann Marie O
Carolina R
Claudia B
Denysse N
Diana C
Dora S
Elizabeth M
Elizabeth V
Elvira C
Gabby R
Gema R
Grettel M
Janet G
Jessica L
Karen M
Kiana da S
Lili H
Lillie S
Lis A-Y
Lissette M
Liz L
Lynn P
Maria C
Maria R
Rossna B
Sara S
Sonia C
Sonia O
Stephanie T
Sunilda C
Vanessa N
Viviana A
Yasmin A
Yeney R
Yesenia V