Archive for April, 2015

I LOVE THE PLANK!!!

April 30, 2015

….it’s one of my favorite core strengtheners.

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It is effective, portable, and has many variations & levels of difficulty to keep challenging the midsection.

1.  EFFECTIVE?
For one, it engages multiple muscle groups simultaneously.  You’re using your shoulders, legs, back, glutes and abdominals.  But holding the body stiff as a board (hence its name), develops primarily the core.  Your deep and superficial back muscles, along with your abdominals, contract together to support your midsection as it balances to stay nicely aligned in the air.

Not only do you benefit from a stronger core, but this strength further translates into more power & better technique during other exercises/sports, improved everyday posture and less back pain!

2.  PORTABLE?
Think about it…. you can do this exercise anywhere!  That’s probably how that whole planking fad got started….

You can do this at work…
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at Publix…
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and even at the zoo…
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OK, not quite what I had in mind, but you get the point!  More so, NO EQUIPMENT is required!!!

3.  HAS MANY VARIATIONS AND LEVELS OF DIFFICULTY?
You can start on your knees and progress from there, you can come up off the elbows into a push up plank, you can do a side plank and focus on your obliques, you can do a single-leg plank, one arm plank, alternating superman plank, medicine ball plank, etc….  I could go on and on so instead, check out this website that offers 47 different variations, grouped into levels of difficulty http://greatist.com/move/plank-variations-for-core-strength

HOW MANY CAN YOU DO?

THIS BRINGS US TO THE FOLLOWING…..
THE WOFB 14-DAY PLANK CHALLENGE!

Below is a rating for females.  You can refer to this for the 14-DAY CHALLENGE….

Exceptional 6 mins+
Very strong 4-6 mins
Strong 2-4 mins
Healthy 1-2 mins
Acceptable 30-60 secs
Weak 11-29 secs
Very Weak 1-10 secs
Alarmingly weak can’t hold position

HERE’S HOW YOU CAN PARTICIPATE:

STEP 1 – Set a baseline number on video!  Get a stopwatch and time how long you can hold the plank for while someone is filming you….HOLD IT AS LONG AS YOU POSSIBLY CAN AND MAKE SURE TO KEEP GOOD FORM! (TIP: Don’t look at the time and try to distract yourself.)

STEP 2 – Write this number down in the chart I’ve created for this challenge —> WOFB Plank Challenge in the box marked DAY 1.

STEP 3 – For the next 13 days, you will hold the plank, trying to beat your previous time but you don’t have to record these subsequent attempts.  Write down your time in the appropriate box.

STEP 4 – Turn in your chart to your coach once it’s complete.  A top prize will be awarded to one person…. but it’s anyone’s game – the winner will be judged on the most significant improvement not on the absolute time.

THIS CHALLENGE STARTS TODAY!!!

For a boost of inspiration, George Hood, the current Guinness World Record holder for longest-held abdominal plank, nabbed the record by holding the plank position for a staggering 1 hour, 20 minutes, and 7 seconds.  WHAT!????

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COUNTDOWN TO PHOTO SHOOT…

April 30, 2015

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There is less than 3 weeks to go.  Every day counts!

HELLO TUESDAY!

April 29, 2015

Ladies,

CALENDAR CHALLENGERS
The COUNTDOWN is on…

19 DAYS

to go

before the

GET YOUR BODY CALENDAR READY

challenge comes to a close.

IT’S CRUNCH TIME….

SOLE SISTERS are taking over FIU this Saturday, May 2nd.  But first, take note… the MEETING PLACE will be at FFA/WOFB – not at the FIU garage.  We will get our warm up in by running over there.  There is a distance of 0.8 miles between the 2 locations.  We will leave at 7:00 AM PROMPTLY so get there a few minutes earlier.

BIG CONGRATULATIONS are in order….

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Your WOFB instructor, BRYAN BONILLA, aged 23, took home a first place medal in his weight class (82 kilos) at the First Annual USAPI North Florida Open Push/Pull Powerlifting meet in Lake City, Florida this past weekend.  Besides bringing home a gold medal, Bryan also returns with the State record for the Junior Division in the Bench Press with his 2nd attempt at 130 kilos!  Here’s to breaking his own record for his next meet!

And some motivation for you ladies…
The girl in the picture above – one of Bryan’s trainees, Alyssa, weighs in at 121 lbs and deadlifted an impressive 250 lbs to earn herself a couple of golds as well.  CHEERS TO GIRL POWER!

Rima A.

TOMORROW’s LOCATION…

April 25, 2015

is unchanged.  The workout will be at FFA/WOFB.  The surprise will have to wait until workout #6 – in 2 weeks, due to some minor hiccups!

See you all tomorrow!!

SUNDAY’s WORKOUT SCHEDULE…

April 24, 2015

CALENDAR CHALLENGE WORKOUT – Sunday, April 26, 2015
7am
Viviana A
Jessica L
Dora S
Denysse N
Maria Can
Jackie Gee
Maria R
Angela A
Lis A
Rossana B
Kiana DS Y
asmin A
Christine V
Jessica C
Ana RD
Elizabeth M
Lissette M
Gabby R
Cristina C
Lillie S
Vanessa N
Claudia B
Grettel M
Adria R

8am
Jackie MJ
Cathy M
Gigi S
Marcia D
Isadora V
Patricia L
Duckie O
Nicole F
Joanna B
Chawndra B
Ana S
Michelle S
Roselyn R
Ana B
Mariela T
Gabby F
Flo M
Linda L
Yeney R
Sunilda C
Regina D

SOLE SISTERS & MORE!!

April 22, 2015

Ladies,

CALENDAR CHALLENGE WORKOUT
If you are part of the calendar challenge, WORKOUT #5 awaits you this Sunday, April 26.  Please RSVP for your time slot, either 7am or 8am.  Stay tuned for the location of the workout – we have a surprise in store!

SOLE SISTERS
Saturday, April 25, please join us as we take advantage of our beautiful, scenic city and tackle the bridge at Key Biscayne.  We will meet in the parking lot just before the bridge after the toll at 7am.  See you there!

WANT SOME MOTIVATION?
Go out and buy yourself a cute outfit or bathing suit that is one size too small and work your butt off to fit into it!  Don’t just think about it, DO IT!!

Have a great week!

Rima A.

THANK YOU!

April 20, 2015

Hello Ladies,

HAPPY MONDAY!

What a weekend!  We had our 2015 Annual Awards Banquet last night – it was our first time without our partners from FFA and it was a success!  Thank you to all those who attended and made it such a beautiful and unforgettable evening!  It was the best  banquet we’ve had to date!

A couple of you have asked to see the video again.  Here it is…  Although it only includes those who were in attendance, it can still be enjoyed by ALL!   You are all equally awesome!!

YOUR MIND IS A POWERFUL TOOL…

April 16, 2015

EXERCISE IT WISELY!!

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BANQUET IS SOLD OUT!!!

April 15, 2015

YAY!!

Our annual AWARDS BANQUET is sold out!  I can’t wait to see you all at this special event this coming Sunday!  If you have any questions, you can direct them to RimaAvellan@gmail.com.  It is a formal event with a full course dinner, open bar service, DJ and dancing.  It will be a fun evening!!

SOLE SISTERS is taking it to the hill this Saturday…the Tropical Park hill that is!  We will meet there at 7am this Saturday morning, energized and ready to tackle some incline!  The hill is closer to Miller Dr. in case you’re coming from that end and there is plenty of parking next to where we are meeting.  The hill is across from the dog park.

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GUESS WHO EARNED “STUDENT OF THE MONTH” FOR ARPIL 2015!!?

April 14, 2015

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ANA GLORIA BACHMANN

Age: 44

Occupation: Accounting

When did you start training with WOFB?
I started training around September 2014.

How did you hear about us?
I heard about WOFB through a mutual friend of Coach Lorraine’s.

What is your favorite workout?
My favorite are the Sole Sisters FIU workouts.

What is your least favorite workout?
My least favorite are Burpees.

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I’ve seen a total transformation.  I never thought I could look this good. I feel healthy, alert and vibrant. All the women at WOFB are my inspiration and of course Lorraine is my idol. I love how she really cares and pushes you to do your best. I can’t believe this. I’m soooo psyched. Thank u soooo much for recognizing my efforts. Love you!

HUGE CONGRATS to you Ana.  You are definitely turning heads with your performance, physical progress and positive attitude!  Keep up the excellent work!!  We love you too!