Archive for September, 2015

PRETTY AMAZING FRUIT!

September 25, 2015

coconut-uses

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BIGGEST LOSER and MUCH MORE!

September 23, 2015

biggest loser

The BIGGEST LOSER challenge is upon us again!

It starts this Monday, Sept 28, 2015 and ends 12 weeks later on Sunday, Dec 20, 2015.  It is open to ALL students in both bootcamp levels (INTRO & ELITE), and is based on % of weight lost.  Let’s welcome 2016 with a BANG and leave the fat behind!!!

There is a MANDATORY 1st WEIGH-IN this Sunday, Sept 27 between 8-9am. This is when you will register & pay, weigh-in and get your measurements done.  You will also receive the extra workout & weigh in schedules as well as the official rules.  If you cannot make the registration session this Sunday, see Coach Lorraine.  I will also have some registration forms available with Coach Lorraine in the bootcamp office.

The winner will receive a cash prize, the total sum of monies received from each and every participant.  Once everyone is registered, I will announce the sum of the cash prize.

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We will be tackling the Key Biscayne bridge this Saturday, Sept 26 @ 7am.  We will meet at our usual spot, in the parking lot before the start of the bridge.  I love this run!  Running on an incline is such great cardio, good for strengthening the legs and calves, and helps improve your regular running pace.  JOIN US!!  It’s a good one!

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Our Urban Obstacle Challenge is around the corner – 2 Sundays away on Oct 4!!!  If you haven’t registered yet, what are you waiting for!??  This will be fun and different from the usual mud runs.  If you need help registering, let me know here.  You can also check previous posts for more info.

On that note, there is one last workout scheduled for this Sunday, Sept 27 @ 7am for anyone who has registered.  If you want to join us this Sunday, simply email or text me your proof of registration for the race.  If you are not racing but would like an extra workout this Sunday, there is a small fee of $6.  PLEASE RSVP HERE!

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This Sunday, Sept 27, our kickboxing coach is putting her skills to the test in her 2nd career mma fight.  Coach Vicky is fighting at the FAU Arena in Boca Raton and you can purchase tickets at the door.  If you’re interested in attending, please comment here and let me know.  We are going to be leaving from FFA and we can carpool.

HAVE A GREAT REST OF THE WEEK!

Your WOFB Team

THIS PAST WEEKEND…

September 22, 2015

was eventful!!

A few of us added another medal to the collection by completing our first (2nd for Marisa) triathlon!  YAY! I can now cross off another item from the bucket list!  If you didn’t get a chance to participate this time around for whatever reason, we are going to do another triathlon in April 2016 – South Beach Triathlon, April 3, 2016… 

http://www.southbeachtriathlon.com

Mark your calendars!

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CONGRATS TO US!!

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Ladies,

I find myself becoming more and more obsessed with the quality of food I feed my kids.  So much today is about quantity over quality to the point that our food is almost void of nutrition and sadly, loaded with chemicals to improve shelf life and serving size.  Check out this article I found about how top restaurants rate on reducing the use of antibiotics in their meat supply.

In case you’re wondering why the use of antibiotics??  We often hear about the use of hormones to help fatten livestock, but now many farmers who raise cows, chickens, and other livestock also use antibiotics to treat animals that are sick or at a high risk of becoming sick. In addition to using antibiotics for treatment, some administer antibiotics for prevention – to compensate for unsanitary and crowded conditions in industrial-size farms.  This is sad on so many levels.

Check out this report and share your feedback:

http://www.foe.org/projects/food-and-technology/good-food-healthy-planet/chain-reaction

Have a great week!

Rima =)
www.WomenOnlyBootcamp.com

HUMP DAY!

September 17, 2015

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SOLE SISTERS take on FIU this Saturday, Sept 19.  Ladies, we will meet there at 7am sharp and tackle those stairs and ramps!

Don’t forget we have new SOLE SISTERS t-shirts and tank tops in stock.  Get yours before they disappear!

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biggest loser

NEXT CHALLENGE
BIGGEST LOSER starts Monday, September 28!  Stay tuned for more details!

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There will be no workout this Sunday, Sept 20, as we had previously planned.  Our apologies!  Some of the bootcampers are making their way to Margaret Pace Park to take on the Escape to Miami triathlon.

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COACH VICKY is fighting next Sunday, Sept 27!   Let’s go out and support her as she steps into the cage for her 2nd MMA fight.  We will meet at FFA and head out together.  If you are interested, tickets are $25 and $35 and can be purchased from Vicky herself, Devin or at the venue.

THE WOFB TEAM!

USE YOUR WEEKENDS WISELY!!!!

September 14, 2015

Ladies!

For some, the weekend is a time to relax….and by “relax” I mean brushing your health & fitness goals under the rug for a few days.  That “on” & “off” routine is a recipe for slow progress which in turn, can cause some to become very discouraged with their fitness efforts.  Eating right, exercising and maintaining a healthy weight is a lifestyle!  

The weekend doesn’t have to be a time to forget about your goals!

Here are 5 tips to getting off the weekend roller coaster:

  1. Plan to start Saturday with a workout.
    SOLE SISTERS!!!  Bootcampers, Sole Sisters is the name of the WOFB running group.  This means that if you are a member of the Elite Program, you are a SOLE SISTER.  Join us for our 7am Saturday workouts as we kick off the weekend with a great sweat session. It will keep you from staying up too late, & drinking too much.  (Well, for most of us anyway, lol!)
  2. Plan a longer workout because you won’t be rushing to get back to work.
    Stick around after the morning run and do some plyometric work or hit the weights for an added pump!  What about even getting an extra mile in!
  3. Spend some time cooking a great healthy meal with a friend or partner.
    Wholesome eating can be fun and delicious so make it a date.  Find a new healthy recipe and dedicate a few hours every weekend to cooking!
  4. Plan your week of meals and head to your local farmers market!
    …and by ‘plan’, I’m saying, get your pen and paper and WRITE IT DOWN!!!  Plan out your meals for the week and make your grocery list.  Then check out some local farmers’ markets for fresh, organic produce if you can.
  5. Last but not least, start the day with re-evaluating your goals so they are fresh in your mind!

Have a great week!

The WOFB Team

SOLE SISTERS & THE WEEKEND WARRIORS!

September 11, 2015

SOLE SISTERS

South Beach…HERE WE COME!
Yes, THE BEACH RUN is back! 

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Ladies, join us this Saturday for another scenic and invigorating run as we take advantage of our beautiful city.
This Saturday, Sept 12, we will meet at 5th & Ocean Dr. for the South Beach run at 7am. There is plenty of parking at the metered spots on Ocean Dr. and it’s FREE! 
Please RSVP so I know to expect you!

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CITY CHALLENGE PARTICIPANTS!

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If you have registered for the urban obstacle course taking place Sunday, October 4th – send me your registration confirmation via email to info@ffagyms.com and come train this Sunday, September 13th @ 7am.  (This does not apply to those who have already emailed me.)

The workout will take place outdoors at the park and we will meet at FFA at 7am sharp to run there. =)

RSVP HERE and bring some gloves!

HAVE A GOOD NIGHT!

The WOFB Team

ATTENTION – FOR TOMORROW’S WORKOUT….

September 5, 2015

The entry fee for tomorrow’s workout (#1 of 4) is a copy of your receipt to the Miami City Challenge Race.  You can email it to info@ffagyms.com or text it.  I have only received 4 receipts so far??

If you are not participating in the obstacle race but would like to join us tomorrow mooring at 7am for the workout, there is a fee of $6.

See you then ladies!

FEATURE OF THE MONTH…

September 4, 2015

CONGRATULATIONS TO MELISSA!!!
YOUR DEDICATION AND HARD WORK HAVE EARNED YOU STUDENT OF THE MONTH!!

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Age: 25

Profession: Hotel Front Office Manager

When did you first start training at WOFB and how did you find out about us?
Started about 2013 when my cousin Juvissa told me how great it was working for her.

Tell us about your sports & fitness background: Prior to WOFB I only really only did running.

Favorite Workout (or type of workout): Squats w/ weights + running

Least Favorite Workout: Burpees + pull-ups

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I saw major changes in my body and my eating habits. I feel more energy all around.

SOLE SISTERS, LABOR DAY & MORE…

September 2, 2015

SOLE SISTERS & TRIATHLETES

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The KEY BISCAYNE BRIDGE awaits us this Saturday, Sept 5 at 7 AM!  We will meet at our usual spot for another beautiful Saturday morning run!  If you’d like to join us for the first time, comment below with your email address and I will send you exact details of our meeting location.

If you’re doing the ESCAPE TO MIAMI triathlon, don’t forget to register for the race coming up Sunday, Sept 20.  Choose Women Only Fitness Bootcamp as your team and use our promo code WOFBE2M15 to get 10% off.  Who is in for an open water swim this Saturday after the run??  If so, RSVP here and come with your bathing suit on under your running gear.

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MONDAY is LABOR DAY!

LaborDay
This Monday, Sept 7th, is a public HOLIDAY known in the United States as Labor Day.  It is celebrated on the first Monday in September and honors the “American labor movement” & the contributions that workers have made to the strength, prosperity, and well-being of our great country.

With that being said, there is only
1 morning class @ 10AM &
1 evening class @ 6PM.
If you normally have class on Mondays (INTRO & ELITE), you can attend either session.

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For those interested in the Men’s Fitness City Challenge OBSTACLE RACE taking place Sunday, October 4th, 2015, there will be 4 extra workouts to better prepare us for the obstacles.  The workouts will take place on Sundays – SEPTEMBER 6, 13, 20, 27!

FIRST WORKOUT is this Sunday, Sept 6 @ 7AM.  RSVP here if you are interested.  If you are not registered for the race but would like to join the workout, there is a $6 fee.  If you are registered for the race and want to participate in the workouts, just email me your registration receipt so I know you’re in!

CLICK HERE TO REGISTER –> https://endurancecui.active.com/event-reg/select-race?e=15615852&int=29-110-1

Our team is registered for the 9:00am wave and we are called FFA & WOFB Warriors (I know, very original….but it fits!).  When signing up, choose CREATE A TEAM and find us (FFA & WOFB Warriors), pick the 9:00am WAVE.
Once you check out, enter our coupon code WOFB20 for a 20% discount!

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FOCUS ON YOU AND BE THANKFUL!
Often times when we think of fitness and health, we forget that this includes our mental well-being.  After all, what good is looking right if you don’t feel it on the inside?  Today’s tip is for the soul…

This morning, I was pondering about the rapid emergence of social media in the last few years and how Instagram and Facebook have taken our lives by storm.  I mean really, if you could  count how many times you log in daily…  at a red light, during your lunch break, after your workout, before bed…. it’s kind of scary to think how much time you’re investing in it – in other people’s lives.  So I want to say this…  Don’t believe everything you see and read!  The problem with social media is at the end of the day, you start believing that everyone you know has a perfect husband, perfect children, a perfect house, and a $10,000 vacation every year.  BE THANKFUL FOR WHAT YOU HAVE.  That doesn’t mean you shouldn’t strive for more, but be grateful for the things in your life and focus on becoming the best version of YOU!

This brings up a favorite quote of mine, “The grass is greener where you water it!”
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Have a productive day,
Your WOFB TEAM!