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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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!

TRYING TO LOSE BELLY FAT??

June 3, 2015

Ugh, it’s the worst!  Belly fat is the most stubborn area and usually the last to respond to any kind of fat loss efforts.

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But ladies, It’s no secret!  The key to losing those last few unwanted pounds is in your diet!!
The top offender for the belly bulge is SUGAR. This means if you want to slim down around your waistline, cut out the sugar and you’ll fast track your way to your goal.  And this doesn’t mean only avoiding chocolate cake and cookies at birthday parties. This means…

-giving up the 2 tablespoons of sugar you put in your cafe con leche each day,
-saying no to soda and store-bought juice,
-substituting that white bread or pasta with heartier, grainy ones,
-replacing the ketchup with mustard, BBQ sauce with hot sauce and flavored yogurt with plain Greek yogurt & real fruit,

You get the point?!

At the same time you’re cutting out sugar from your diet, you’ll need to fill your belly with good foods, such as vegetables & lean proteins, commit to regular & intense workouts and HAVE FAITH AND PATIENCE!  There is your recipe!

And keep in mind, it’s not easy.  The tougher a goal is to achieve, the tougher you have to be to reach it!

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SOLE SISTERS – We’ll be at FIU at 7am this Saturday, June 6.  Meeting place is at FIU.  Bring your water and lots of energy!

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TRIATHLON TRAINING…kicks off with a mini clinic Saturday, June 6 @ 8:30am to go over some race details and discuss the training program. This will take place at the FFA/WOFB location.

WHO’S IN FOR some BIKE TRAINING?  Our first cycling excursion will start this Sunday, June 7 at Shark Valley!  The park opens at 9am but we can park outside of the gate and walk our bikes in to be ready to go at 7am!   PLEASE RSVP here if you are interested.  We can also carpool from FFA.

Here’s the website for more info: http://www.nps.gov/ever/planyourvisit/svdirections.htm

Address and directions to Shark Valley:
36000 SW 8th Street. Miami, FL 33194
From Miami, Shark Valley Visitor Center is located on Highway 41 (Tamiami Trail / SW 8th St.) 25 miles west of the Florida Turnpike, exit 25A (from the north) and exit 25 (from the south).