Miami Women-Only Fitness Bootcamp

SOLE SISTERS are hitting up the Key Biscayne bridge this Saturday!  Yup, this time it’s for real!  Join us for an amazingly rewarding run with a beautiful view!  Be there in the parking lot before the bridge at 7am!  Coach Lorraine is leading this one!

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Wanna quick, simple, delicious and healthy idea for dinner???

This easy CHICKEN CHOPPED SALAD is all about wholesome ingredients, protein and fiber to enhance your hard-earned fitness results.

Here’s what you need…

For the salad:

• 2 cooked chicken breasts, chopped
• ½ cup cherry tomatoes, quartered
• 1 Tablespoon red onion, minced
• ½ cup cucumber, chopped
• 4 cups romaine lettuce & mixed greens, chopped
• 4 strips, cooked nitrate-free bacon, chopped (optional)
• 1 avocado, chopped

For the dressing:

• ⅛ cup olive oil
• 2 Tablespoons lemon or lime juice
• 1 teaspoon crushed garlic
• 1 teaspoon Dijon mustard (optional)

1. Combine all of the salad ingredients in a large salad bowl. Mix to combine.
2. Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.

Nutritional Analysis: One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g protein

ENJOY!!!

If you are a regular soda drinker, you may want to watch this and seriously reconsider.

Hello ladies!

Hope you all had a fabulous weekend!

Last week I posted a schedule of races that WOFB will be participating in.  Here are some updates…

1.  The closest race is Saturday, Aug 15 – the MILITARY 6K, http://www.6kmilitaryrun.com. This is a 6K obstacle course and our team name is “WOFB Warriors” if you should join.  We will be doing the 8:30am wave.

2.  Next, this Friday, July 31st is the last day to get the $49 rate for the Insane Inflatable Race.
Again, here are the instructions to register – our team name is “Team WOFB”

SATURDAY….

This Saturday, July 25, we’ll be at FIU at the usual meeting spot in the parking garage off 8th St at 7am.  My apologies!!!  I got ahead of myself and wrote Key Biscayne. The bridge is next weekend!  SORRY!

SUNDAY….

Sunday, July 26 we will meet at SHARK VALLEY @ 6:45am for another cycling excursion.  It doesn’t matter what kind of bike you have, you can still enjoy the ride!  Please RSVP if you will be attending.

ARE YOU GETTING ENOUGH WATER?

Try this for some motivation and help!

Here are some races scheduled in and around Miami that some of us are panning to take part in.  If you are already registered, or plan on registering for any of these races, LET US KNOW, comment below!!  If there is a race you are interested in that has not been mentioned here, please let us know too!   Let’s run together!  #WOFBfamily

KEEP IN MIND also that some races aren’t open yet for registration so I will keep updating this list!

AUGUST 2015

1.  Saturday, Aug 15 – MILITARY 6K,  http://www.6kmilitaryrun.com. This one is a 6K obstacle course that looks like fun!  This is a NEW race.

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SEPTEMBER 2015

1.  Saturday, Sept 12 – UPS 5K, https://events.hakuapp.com/ups5k/

2.  Saturday, Sept 19 – Miami Children’s Hospital 5K, http://support.mchf.org/site/TR/Events/General?fr_id=1130&pg=entry

3.  Sunday, Sept 20 – Escape to Miami Triathlon, http://www.escapetomiamitriathlon.com.  Discount for WOFB members!
WOFB’s code for the 2015 Escape to Miami Triathlon is WOFBE2M15.

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NOVEMBER 2015

1. Saturday, November 14 – The Color Run, http://thecolorrun.com/miami/

2.  Saturday, November 14 – ZOO RUN 5K & ZOO KIDS DASH, http://www.zoomiami.org/Run.  This is a fun one for kids!  Free zoo pass with registration.

3.  Thursday, Nov 26 – The Turkey Trot, http://www.turkeyday-5k.com/page/show/1156013-miami

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DECEMBER 2015

1.  Sat & Sun, Dec 5 & 6 – Spartan Sprint Weekend, http://www.spartan.com/en/race/detail/856/overview 

2.  Saturday, Dec 19 – Insane Inflatable 5K – http://insaneinflatable5k.com/miami-fl/.  WE ALREADY HAVE A TEAM SET UP FOR THIS ONE!  If you register before July 31, you can save $$!

Here’s what you do:
1) Go to Register Now! (furthest right tab)

2) Choose Florida; December 19, 2015 (Miami) | Register Now

3) Choose “Don’t have an account yet?” Continue

4) Scroll down to midpage to “Join a team!” > Join a Team

5) Scroll down to “Team WOFB” and select

6) Team Password = beastmode

7) Click “Done”

8) Scroll down to “Select an option…”  Saturday (December 19, 2015 @ 9:00 AM Wave)

9) Complete Personal Registration Information including payment:
a. Registration Fee  $49.00
b. Race Insurance   $  3.50
c. Processing Fee   $  5.25
TOTAL: $57.75

STUDENT OF THE MONTH

MARIA CANCEL

Age: 48

Profession: Financial Advisor 

When did you first start training at WOFB and how did you find out about us?  I started 2 years ago in July 2013.  My good friend, Lynn Padro, who knows how much I enjoy fitness, introduced me to WOFB.

Tell us about your sports & fitness background:  I have always been active.  Some of the sports I have enjoyed over the years are running, cycling, skating and aerobics (80’s style).

Favorite Workout (or type of workout): Squats are the weight lifting exercise I enjoy the most.

Least Favorite Workout: Box jumps.

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?  I feel fantastic!!!  My body is more toned, leaner, and my eating habits have improved tremendously.  Finally, I see definition in my back and arms…. WOOHOO!!  Thanks to the WOFB family and the amazing coaches for motivating me and keep pushing me out of my comfort zone.  Love you guys.

Hi Ladies!!

Hope you all had a wonderful weekend, including your 4th of July celebration!!  We are so lucky to live in the USA, where democracy reigns and as a society, we strive to successfully deal with all issues, whether they are social, economic or catastrophic.

The WOFB girls had a busy weekend…
Saturday was the July 4th 5K race put on by SoleRunners.  A bunch of us were there representing!

One of our own, Cristina, placed 1st in her age category out of 56 runners, earning a gold medal.  The rest of us didn’t do too bad either!  Six of us placed in the top 10 of our age categories!  GO WOFB!!!

On Sunday, SOLE SISTERS tackled the FIU stairs and ramps.  Sole Sisters is the WOFB running group and is open to all Elite members, regardless of your running speed or ability!  JOIN US… you may find a new passion!

Here is a look at our JULY 2015 Calendar of Events:

HAVE A GREAT WEEK….make it productive!!

The WOFB Team!