Archive for June, 2015

NEW WEEK….NEW MONTH!

June 30, 2015

Today is the last day of June 2015!!!  On that note, I will be posting our JULY 2015 CALENDAR OF EVENTS tomorrow.

What’s in store for this week…???

SATURDAY, JULY 4th is INDEPENDENCE DAY!  We will be open on Friday, July 3 but CLOSED on Saturday, July 4.  Therefore no 10am kickboxing class with Coach Vicky.  If you want to get your kickboxing fix in this week, join one of the 4 Friday classes, either 5:45am, 9:15am, 6:10pm or 7:10pm.

SOLE SISTERS will take place on Sunday, July 5th at FIU at 6:30am.   Our meeting place will be the garage parking area.

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Last week I posted about the July 4th 5K run with SOLE RUNNERS taking place this Saturday at the Kendall Indian Hammocks Park.  The race is now SOLD OUT!  I’d like to know who registered so I can get some race shirts made for us!  Please comment below and let me know.
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The WOMEN ONLY SHOOTING event has been moved to Sunday, July 26 @ 1pm.  Please register ASAP if you are interested as this is filling up quick and space is limited.

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TRIATHLETES IN TRAINING!

Ladies, if you plan on competing in the September triathlon, ESCAPE TO MIAMI, register ASAP. This will keep you motivated and you are more likely to be serious about your training! Use the discount code provided in a previous post and register! Don’t give up!!!

1. Tomorrow we will meet at the Miccosukee Golf & Country Club at 6:30am for a 12-mile bike ride (3 loops around), followed by a 2-mile run. You will need a bike lock, running shoes, water and your bike accessories.

2. This Saturday’s SOLE RUNNERS July 4th 5K is now sold out!!  If you didn’t get to register then plan on running your own 5K.

3. This Sunday, July 5th, we are meeting at FIU at 6:30am to do some stairs, incline sprints and resisted running.

4. Are you getting 2 swimming sessions in per week?? If not, and you’d like to, let me know. Some of the girls are doing the Tuesday & Thursday evenings. Also, next Saturday, July 11, we will be tackling the Key Biscayne bridge, followed by an open water swim. Wear your bathing suit under your running clothes and bring a towel.

PLEASE RSVP for any or all of the above so I know to expect you!!

HAPPY TUESDAY!!

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YOUR MOTTO…

June 24, 2015

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BEACH WORKOUT & MUCH MORE….

June 22, 2015

Ladies!

This Saturday is our ANNUAL BEACH WORKOUT & BBQ!  It should be a blast as usual!  The SOLE SISTERS run will be at the beach & the 10am KICKBOXING class is cancelled.

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Here is a link to the new page on Facebook: https://www.facebook.com/events/1689465311281585/

I had to make a new event page to make it public for all to see.  Please click on the link to RSVP and to comment on the main thread and let us know what you’ll be bringing to the pot luck BBQ.

The workout will start at 10am and then we celebrate afterwards at 12pm.  Spouses and kids are welcome to join us for the post-workout festivities.  The workout is for Elite Bootcamp members only.

REMINDER TO BRING…

-sunscreen, sunglasses &/or hat
-lots of water
-running shoes & socks
-money for parking ($7)

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TRIATHLON GROUP – This Wednesday, June 24th, we will meet at the Miccosukee Golf & Country Club at 6:30 am to bike the 4-mile loop 3 times (12 miles) and then run 2 miles.  Bring a bike lock, water, running shoes and all your bike accessories.  The meeting spot is in the parking lot across from the main office.  How is everyone doing with their swimming?  Has anyone registered?  Don’t forget to use our team discount code before you do, which is posted on our Facebook group page.

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SOLE SISTERS – As mentioned above, this Saturday’s session will be replaced by a beach run at the BEACH WORKOUT & BBQ.  However, for next Saturday, July 4th, 2015 who is up for a patriotic 5K with the SOLE RUNNERS group?  The medals are pretty cute and all finishers get one!!  Let’s do it!  Register ASAP here –> https://www.eventbrite.com/e/solerunners-july-4th-5k-tickets-17205281460 and comment below so I know you’re in!  If I have enough girls registered I will get some cool looking WOFB shirts made in honor of Independence Day!

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YOU ASKED FOR IT, HERE IT IS…..

Miami Shooters Club is having a special WOMEN ONLY SHOOTING outing for WOFB on Sunday, July 5th, 2015 from 1pm to 3pm. We’re renting out the entire Tactical Range at Trail Glades for a special private shooting for WOFB and its members! Bootcamp Instructor Vicky Fernandez, who is also a certified firearms instructor, will be leading the class along with Head Bootcamp Instructor Rima Avellan – who is also a certified firearms instructor. You can register before class at WOFB, just pay at the front counter. It is $19 for Bootcamp Elite members and $29 for Intro members. If you do not own a firearm, we also rent firearms. No experience is necessary.

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KICKBALL IS BACK BY POPULAR DEMAND!!!!!!  SAVE THE DATE!

WHEN?  Sunday, July 12, 2015 @ 10 am
WHERE?  Tamiami Park, FIELD #1 (same location as last kickball event)

HAVE A GREAT WEEK!!!!!!!

Wynwood Photo Shoot Part II

June 19, 2015

Ok ladies, here is the final list for the photo shoot at Wynwood next Sunday, June 28, 2015:

1. Marisa
2. Flo
3. Cristina
4. Marcia
5. Gabby
6. Cathy
7. Jackie MJ
8. Tania
9. Chawndra

Ladies, if I can get a make up artist and hair stylist for shoot, who is in?
I can probably line up the same people we had for the first photo shoot and the same deal so please let me know ASAP.

The 3 P’s will take you far in life!

June 18, 2015

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HAVE A GREAT DAY!

NOT SEEING RESULTS???

June 17, 2015

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SOLE SISTERS – This Saturday, June 20th, join us at the Tropical Park Hill as we switch it up to some speed work and straight endurance training.  It’s a tough one!  Are you game?

If you’re part of Bootcamp Elite, you’re a SOLE SISTER, so join us!
There is plenty of parking by the hill.  We’ll be starting at 6:45AM so set your alarms and fill your water bottles!!

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TRIATHLETES IN TRAINING – Don’t miss this Saturday’s session of SOLE SISTERS – it will add to your endurance game and help you speed up that mile.  Then on Sunday, June 21, we’ll be taking out the bikes again to tour the valley of alligators, otherwise known as, SHARK VALLEY.  Get there for 6:45am so you can be ready to go at 7AM sharp!  It’s Father’s Day so the earlier we start, the earlier we can get back to our hubbys and dads!  Bring some bug spray, sunglasses, water and the rest of your bike accessories.

One thing we haven’t talked about much is the importance of being prepared to change your tire in case of a flat!  Ladies, this is a reality!!! It can happen anytime and anywhere. You definitely don’t want to get stranded at mile 7 in the midst of alligators! PLEASE WATCH THE VIDEO BELOW if you have a speed/road bike! It is thorough and clear! It goes over changing the rear wheel since it is more complex.

Here’s what you will need to purchase and carry with you at all times when riding:

-an inner tube that is the size of your tire (you can check the measurements right on your tire or take it to your local bike shop), a CO2 canister or portable pump,
-2 tire levers
-a mini pump or CO2 canister
-a patch repair kit (I don’t normally carry this but I should)

It’s all very compact & portable, check it out this kit–> 

http://www.roadbikeoutlet.com/conquer-compact-bike-repair-tool-kit-29-bicycle-tools.html?CAWELAID=430000060000003232&CAGPSPN=pla&catargetid=430000060000003297&cadevice=c&gclid=CLuuwJ_Zl8YCFcmPHwodZiAA5A

SOLE SISTERS & TRIATHLETES IN TRAINING! (basically, calling all bootcampers!)

June 12, 2015

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KEY BISCAYNE BRIDGE here we come!!!! This Saturday, June 13 @ 7am, meet us in the usual parking lot before the bridge for some scenic, incline running. If you are in the triathlon training group, bring your bathing suit, towel, goggles, cap, sunscreen, etc.. We may get our feet after the run =)

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Ladies, the surveys have been sent by email.  If you have not received it, please let us know and we can email it to you.  Also, check your spam/junk folders.  Thank you in advance!  Remember, your answers are very appreciated and completely anonymous.

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SAVE THE DATE!  Reminder that Saturday, June 27 @ 10am is our annual BEACH WORKOUT & BBQ.  Please comment here or in the Facebook events page if you are coming and what you will be contributing!

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PHOTO SHOOT #2 – Sunday, June 28 in our scenic Wynwood district.
You will be responsible for your own look (hair, make up and clothing).  It’s $34 per person and includes all the high-resolution  photos (with 1 free professional edit of choice) via email.  Ladies, you must pay by Friday, June 19!  You can give the payment to Lorraine.  So far, I have the following list of people who have expressed wanting to be part of it:

1. Chawdra B
2. Cristina C
3. Flo M
4. Jackie MJ
5. Sara S
6. Cathy M
7. Marcia D
8. Lillie S
9. Gabby R
10. Rossana
11. Marisa

PLEASE HELP!!

June 10, 2015

Hey ladies!!

As mentioned in an earlier post, WOFB has designed a survey to help keep your program fresh, fun and top-notch!!  We want to ensure you are happy (and stay happy!) and we can only do that with your help…your feedback!

SURVEYS were emailed today.  PLEASE HELP US BY FILLING IT OUT.  Your answers are completely anonymous but will go far.  The survey is very short.  It’s only 10 questions over 2 pages and won’t take more than a couple of minutes.

Some of you have already started to fill them out but are neglecting the 2nd page.  Please make sure to complete the entire survey.  THANK YOU ALL!!  Your answers are very appreciated.

WOFB TEAM

MONDAY FUNDAY!

June 8, 2015

Start of a new week = another chance to grind & get closer to those goals!!

Monday

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WOFB & FFA ANNUAL BEACH WORKOUT & BBQ

Saturday, June 27 @ 10am – WOFB & FFA are inviting WOFB Elite members and FFA Cap members to our annual Beach Workout at Crandon Park, followed by an epic BBQ in SHELTER #7!!!

Bring your spouse and kids!
After the workout, spouse and kids can join in on the fun as we relax and enjoy an afternoon of sun, beach and good food!  The BBQ is a pot luck style.  Each person brings a food or BBQ item and we all share in the fun.  I have started a Facebook events page for this.  Please indicate in the comments section what you’ll be bringing!

FEATURE OF THE MONTH!

June 5, 2015

MARIANNE BENITEZ-RUIZ

MBR

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Age: 42

Profession: Administrator of our Civil Engineering Company

When did you first start training at WOFB and how did you find out about us?
I initially started October 2014 but did not take it seriously until January of this year. I came to WOFB with my friend Jackie Quiroga Perez who was a previous member and who spoke highly of WOFB and I wanted to get back into shape so we joined

Tell us about your sports & fitness background:
I love bodybuilding! Trained previously for a fitness competition but couldn’t compete because I got pregnant with my third daughter and shortly after had my fourth daughter . After I really did not concentrate on fitness until I began crossfit which I did for a couple of years yet did not feel the passion I now feel at WOFB!

Favorite Workout (or type of workout):
Running is a must for me! Love to run🏃🏃 Weights, always since I was 12

Least Favorite Workout: BURPEES

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I’ve dropped weight from 174 lbs in January to 129 lbs today . My eating is extremely clean and my overall health is better than it has been in a long time! Thanks to all of you! Love my WOFB Family!

WE LOVE YOU TOO MARIANNE!  You’re truly an inspiration, especially to women who feel that they can’t achieve the body they’ve always dreamed of because of age and kids.  You defy the odds through your hard work, determination and persistence!  Thank you for showing us how it’s done!  AND DEFINITELY DON’T STOP!