Miami Women-Only Fitness Bootcamp

1.  SOLE SISTERS
We’re taking it to the TROPICAL PARK HILL this Saturday, May 30.  We will be starting at 6:45am instead of our usual time.  There is plenty of parking near the hill.  If you’ve never been to the hill, it’s closer to the Miller entrance (56th St. near the dog park).  REMEMBER 6:45AM!!!

2.  TRIATHLON TRAINING
I’ve started a Facebook event for this group but as some of you don’t have Facebook, I will post all the info here as well.  There will be an info session, a TRIATHLON CLINIC, Saturday, June 6 at 8:30am at FFA – WOFB location, 1423 SW 107th Ave.  Refreshments will be provided and this is open to all those who would like to participate in the upcoming Escape to Miami triathlon with us, September 20, 2015.  If you are interested in doing a triathlon, whether you are a beginner or a veteran, let me know here!

WHO IS UP FOR AN EARLY SUNDAY MORNING BIKE RIDE AT SHARK VALLEY???

3.  SURVEY
Give us your feedback!  We want to know what you think!  Help us improve!
In the next few days, you will be receiving a survey via email.  PLEASE take a few minutes to fill it out – it’s short but very valuable to us.  It’s COMPLETELY ANONYMOUS and will help us continue to better our program for you!  Your help is greatly appreciated!

4.  KICKBALL
…is going down this Sunday, May 31st at 10am, in Field #1 at Tamiami Park.  The field can be accessed by turning onto 112th Ave from Coral Way.  Please fill out the waiver located at the front desk ASAP.  We will organize into teams once everyone arrives at the park so please get there a little earlier.

5.  You asked for them, and we listened!
KICKBOXING SHIN GUARDS are now in and they’re awesome!  If you want to get more out of your kicking drills during the kickboxing classes, I recommend these.  They are only $18 and can purchased from the front desk staff.   They protect your shins all the way down to your toes!

HAVE AGREAT WEEK!

Hope you’re all enjoying the long weekend!

In honor of Memorial Day, we will have 1 class only tomorrow at 10 AM.
ALL LEVELS (Elite & Intro) ARE WELCOME TO ATTEND! 

A HUGE THANK YOU to the men and women who have fought and continue to fight for our freedom!  Your courage and sacrifice are beyond words!  FOREVER GRATEFUL!

SOLE SISTERS @ FIU!!!!  We will meet in the usual FIU garage at 7am this Saturday, May 23rd!

Hey ladies!

What a busy weekend we leave behind…

BUT BEFORE YOU READ ON, take a minute to watch this video – it’s literally only 1 minute long and will make you feel good! =)

1. Our 2016 CALENDAR CHALLENGE came to a close as we wrapped it up with a photo shoot in Miami’s scenic Wynwood area.  We will have a 2nd photo shoot for those who completed the challenge and want to capture their hard work in a photo!  This photo shoot will also take place in Wynwood on Sunday, June 28, 2015.  Start time will be 7am.  You will be responsible for your own hair and make up.  I will keep you posted with the cost as I am waiting to hear from everyone who is interested – so please let me know ASAP if you are one of them and haven’t yet emailed me @ RimaAvellan@yahoo.com.

2. We also had a fearless crew participate in the DOWN N’ DIRTY Mud Run!  GO GIRLS!!!  

3. KICKBALL TOURNAMENT
Please register ASAP if you plan on taking part in the 1st FFA & WOFB Kickball Tournament.  The forms can be found at the front desk or see Coach Lorraine.  The game is at Tamiami Park (next to FIU) next Sunday, May 31st @10am.  Will be a blast!!

4. PLANK CHALLENGE
If you completed the plank challenge I posted 2 weeks ago, please submit your video and chart to me.  I am waiting to award a winner with a special treat!  GIVE ME SOME FEEDBACK @ RimaAvellan@yahoo.com!!

5. TRIATHLON TRAINING will start soon.  I will start a Facebook events page for all the interested participants so we can exchange our ideas as we prepare for our 12-week training program real soon!  If you would like to join in, please let me know!  You can comment here or email me at RimaAvellan@yahoo.com.

6. MEMORIAL DAY MONDAY  – One Class at 10am on Monday, May 25, 2015 – ALL LEVELS WELCOME!

Ladies,

One item on my bucket list is a TRIATHLON.  I’ve been wanting to cross this off the list for years and I think now is the time!  I would love to share my 1st experience with others who feel the same way or with those who would like to do a 2nd, 3rd, 4th… you get the point!

There is the MACK CYCLE ESCAPE TO MIAMI triathlon coming up September 20, 2015.  It used to be the Publix one but they have found a new sponsor this year. http://www.escapetomiamitriathlon.com

They have 2 levels:
1.  Sprint level, 0.25 mile swim, 13 miles bike, 3.1 mile run
2.  Olympic level, 0.9 mile swim, 24.8 mile bike, 6.2 mile run

If you’re interested, let me know here, ASAP so I can start planning our training schedule, as well as get in touch with the right people to get us on track.  We have a few bootcampers who can also lend some insight…  Adria, Yeney and Marisa!!

What’s next on the agenda for May 2015??  So far, we have the following activities planned….

Monday, May 25 – MEMORIAL DAY workout at 10 AM (1 workout only for that day)
Sunday, May 31 – KICKBALL, see Coach Lo for a registration form and sign up ASAP or print it here–>  KICKBALL2015

Rules and Regulations (Miami-Dade County Parks)
http://www.miamidade.gov/parks/rules-regulations.asp

June – BOWLING NIGHT (trying to book as we speak)
June 27 – Annual Beach Workout & BBQ @ Crandon Park (will start a FACEBOOK page for this)

July – LASER TAG (date to be announced)

Hey Ladies,

The picks are in!
I want to congratulate each and every single girl that participated.  There were over 100 girls who started the challenge, and 37 crossed the finish line!!!  Pat yourself on the back if you’re one of them!
LADIES, this challenge was about transforming yourself – mentally and physically, into the best version of yourself.  The photo shoot is just a bonus.  What matters most is your ability to set a goal, determine a plan to reach that goal and execute that plan to the finish!

I wish all 37 of you could take part in the calendar….  I’ve witnessed first hand how hard some of you have worked for this.

Since there were so many success stories and significant transformations, AND there are only 12 months, we’re going to offer an opportunity for a personal, professional photo shoot.   We have hired our photographer for Sunday, June 28, 2015 for any bootcamper who has completed the challenge and wants to capture her new self.
If you are interested, please email me ASAP at RimaAvellan@yahoo.com.  You must RSVP your spot before June1st.

Judging was done via 4 people.  Each person had access to your “BEFORE” & “AFTER” photos, your pre & post body fat measurements, a brief history about your participation in the challenge and the number of previous calendars you’ve appeared in.

Here are the calendar models for 2016:

CALENDAR PHOTO SHOOT – Sunday, May 17
Location, Schedule & Theme TBA

1.  Ana D
2.  Anna B
3.  Jessica L
4.  Isadora V
5.  Christine V
6.  Maria C
7.  Marianne BR
8.  Michelle S
9. Nancy V
10. Ely M
11. Denysse N
12.  Gema R
13.  Yeney R

**IF YOU ARE UNABLE TO PARTICIPATE, PLEASE NOTIFY COACH LORRAINE ASAP.

CONGRATULATIONS TO ALL and keep kicking butt!!!

Hey ladies!!

I know some of you are anxiously awaiting to find out if you will be taking part in this weekend’s photo shoot.  I am still waiting for 3 more girls to get their “AFTER” photos & body fat measurements done today.  I will send out a carb cutting meal plan today via email to all those who had their AFTER photos taken so you can prepare for tomorrow.

SOLE SISTERS
This Saturday’s run will be at the Key Biscayne bridge at 7am.  If you’ve never been there and would like to join us, we are meeting in the parking lot right before the bridge after the toll.  It’s a beautiful and challenging run….best way to start your Saturday!

SHIN PADS ARE ON THEIR WAY!!
You asked and we listened!  Some of you have requested shin guards for kickboxing.  If you want to get the most out of your workout, and don’t want to hold back when kicking, I strongly recommend this piece of equipment.  They’re effective and inexpensive ($15).   They should be in by this Friday if you want to get a pair.

HAVE A GREAT DAY!!

CONGRATULATIONS ARE IN ORDER FOR THIS AMAZING LADY RIGHT HERE….

ROSSANA BUENO

Age: 49 years old

Profession: Bartender and House Wife

Experience: “Well when i moved into my neighborhood, my neighbor named Brenda told me about a womens only fitness gym, as soon as i heard i went to go check it out with my youngest daughter Darlyne, and as i parked, Lorraine was walking out and i asked her some questions, very politely she escorted me inside and even though my english is not perfect, she understood me.  The next day i came in and signed the contract.  I’ve been with WOFB FOR 9 YEARS! THEY ARE MY 2ND FAMILY.

Background: Before joining WOFB i never had fitness experience whatsoever due to scoliosis and high blood pressure.

Favorite workout: Well theres so many but overall i love working out my arms and abs but i definitely would say my favorite class or workout is KICKBOXING!

Least favorite: Burpees (my daughter loves them and tortures me to do them)

Overall: “In WOFB,, I can say that my lifestyle has changed 100% thanks to the support of my daughter kiana for always being by my side joining the events with me and uniting us.  Thanks to my coaches rima and lorraine, i conquered the fear of working out – i took their advice on how to lose weight, the excercises i should do to not harm myself, and the eating habits i should take to be healthier.  Thanks to their meal plans i lost my high blood pressure and liquid retention.  I can honestly say that over these 9 years i never felt better ! THANK YOU SO MUCH! WOFB FOR LIFE!

SO PROUD OF YOU ROSSANA!!  KEEP UP THE GOOD WORK!!!!!!

SOLE SISTERS
By popular demand, we’ll be taking it to FIU again this Saturday, May 9 at 7 AM.  If you plan to be at the this meet and you are in the calendar challenge, please get your body fat measurements done beforehand, as it is not recommended to do so for at least 2 hours after a workout.

CALENDAR CHALLENGERS
We are taking ‘AFTER’ photos as well doing body fat measurements for the end phase of the calendar challenge starting tomorrow, Friday & Saturday.  Please see Coach Lorraine and book your appt. ASAP.  I will be available at FFA on Saturday from 8-10 AM, after the Sole Sisters run.   WE WILL NOT BE AVAILABLE FOR MEASUREMENTS ON SUNDAY.