Miami Women-Only Fitness Bootcamp

LADIES,

Our 2016 WOFB CALENDARS are almost here!  I can’t wait to show them off!!

If you or someone you know would like to advertise in our calendar, NOW is the time.  For more information on SPONSORSHIP/ADVERTISING, please send an email to RimaAvellan@yahoo.com.

This is a good opportunity to get your business noticed amongst thousands of people for a low price!!

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SOLE SISTERS – Time for some scenic bridge running!  Who’s in?
Meet us this Saturday, Oct 31 @ 7 AM at the start of the Key Biscayne bridge for a refreshing run! It’s the best way to burn calories on an early Saturday morning! (Especially with Halloween later that day.)

Have a great day everyone!

The WOFB Team!

as we welcome the weekend.

8 THINGS TO REMEMBER WHEN EVERYTHING IS GOING WRONG!

ENJOY!

The WOFB Team

Hi Ladies!

I need some RSVP for this weekend’s WEIGH-IN.  If you haven’t replied already, comment below with your name and the day you are weighing in, either Saturday 8 AM or Sunday 8 AM.  If you have already RSVP’ed for the workout this Sunday, I will assume you are weighing on the same day.

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MY FAVORITE PROTEIN PANCAKES  ….this time of year!

Enjoy these tasty pumpkin pancakes made with almond meal and packed with protein from eggs!  This recipe makes 2 pancakes – 1 pancake = 1 serving!  =)  (What I’m trying to say is that you should share this recipe with one other person!)

Here’s what you need…

• 4 large eggs
• 3/4 cup egg whites
• 1 (15oz) can of pumpkin
• 1 cup almond meal
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• dash of nutmeg
• 1 teaspoon ground cinnamon
• cooking spray

1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

Nutritional Analysis: One serving (1 pancake) equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

ENJOY!

The WOFB Team

Hello ladies!!!

Congrats to some of our girls on completing the BREAST CANCER RUN this past weekend!  Well done!

(I hope I got everyone in the collage!)

Susan Komen Race For The Cure – Saturday, Oct 17 @ Bayfront Park

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GLOW WORKOUT only 12 days away!!!

GLOW WORKOUT F.A.Q.:

1. Can I bring a friend who doesn’t attend bootcamp?  Sure!  Your friend also pays $30 but will get credited the $30 towards her membership fee if she joins the program within 7 days.
2. Does the workout replace our 6:10PM & 7:10PM classes?  No.  But you can make up your missed class that week or the week after.  Just call and let the front desk know.
3. If this a free event for Masters Members?  Yes.  However, Masters Members must RSVP by calling or coming in person.  AND if you RSVP and fail to attend, we reserve the right to bill you $30.
4. Is there a costume contest?  Yes, so dress to impress!  Get creative and showcase your creativity.  We will pick a winner at the end of the night.
5. How do I register?  Simply CLICK HERE and make your purchase.  You can also call 305-225-5282 or register in person at the front desk.
6. Will it be fun?  Most definitely!

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SOLE SISTERS take over FIU this Saturday, Oct 24 at 6:59 AM.

Let’s get our sweat on by tackling the stairs and incline runs at FIU this weekend!

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Another great workout is in store for this Sunday, Oct 25 if you’re taking part in our BIGGEST LOSER CHALLENGE.

Again, we will have 2 sessions for WORKOUT #2.  Please RSVP for either the 7 AM or 8 AM class.

Also, this weekend we have our 1st mandatory WEIGH-IN.  You must attend the weigh-in to stay in the running for the prize money.  We will have 2 weigh-in sessions, Saturday 8 AM and Sunday 8 AM.  See you then!

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THE WOFB TEAM

The GLOW WORKOUT has been moved to Thursday, Oct 29, 2015. 

You can order your tickets via this link:
https://gp105.infusionsoft.com/app/storeFront/showProductDetail?productId=371

That’s right ladies!!!

It’s that time again…time to have a blast at our annual GLOW WORKOUT!  Every year this workout gets better and better!  You don’t want to miss it!

We are only selling 40 tickets!!!!  We don’t want to overcrowd.  Masters members are FREE* and you can also invite your friends.

We will have a DJ, cash prize for best costume and a guaranteed good time!  Your entry fee guarantees a glow kit.  GET YOUR TICKETS NOW!!!

*If you RSVP and don’t attend, we reserve the right to charge you.

HERE’s HOW TO PURCHASE YOUR TICKET:

1.  You can pay online, just CLICK HERE –>  GLOW WORKOUT TICKETS
2.  You can pay in person at the front desk.
3.  You can pay over the phone by calling 305-225-2622.

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Hurry up and register – only 2 more days!  Remember to join our team, Women Only Fitness Bootcamp, when signing up.

Also, if you would like to carpool, we are meeting at FFA at 7:20am.  The timed race starts at 8:45am, the non-timed portion begins at 9am.

http://www.cnn.com/2015/10/08/health/salmonella-death-cucumbers/

The WOFB Team

SOLE SISTERS – Who is up for an invigorating run this Saturday at 7 AM ???  I AM!!  If you want to join, just meet us in the parking lot right before the Key Biscayne bridge at 6:59 AM – parking is free and the toll now accepts your SunPass.  If you want to carpool, comment here as well and let us know.  This run will be a little different.  We will start in the parking lot, and head towards the toll in the direction of Coconut Grove.  This is another beautiful run that most of us haven’t done.  Of course, you are also free to run the bridge and meet us in the parking lot afterwards.  RSVP here so we know to wait for you!!

If you are part of our 2015 BIGGEST LOSER CHALLENGE, our 1st extra workout takes place this Sunday, Oct 11.  We will have 2 workouts, back to back – 7 AM & 8 AM.  Please RSVP if you are attending the workout and specify which session, the 7 or 8 AM.

Also, I sent out the meal plans last week, along with the schedule of workouts and weigh ins.  Please confirm by replying to the email if you received this information.

Ladies, it’s that time of year again – time to support BREAST CANCER & RUN!!  This race is a special one for WOFB since it was one of our first runs as a group and we’ve been taking part in it every year since 2006!

The race takes place at Bayfront Park next Saturday, Oct 17, 2015.  Over the years, we’ve found that it’s been easier to carpool then to take the Metro so that’s what we’ll do.

Please register ASAP or let me know if you plan on participating since I am getting shirts printed for the race.  They will sell at $15 each and $5 from each sale will be donated back to the Susan G. Komen Foundation in support of breast cancer research.  They will be available in tank tops, so please specify your size.

Here’s how to register:

Click here –> http://miamiftl.info-komen.org/site/TR?fr_id=5795&pg=entry and “REGISTER”.

Choose “JOIN AN EXISTING TEAM” and find us, Women Only Fitness Bootcamp.

Follow the instructions and make sure to choose the “Timed Run” for $40 if you want the running chip so your race is timed.

HAVE A GREAT DAY!

If you’re doing the URBAN OBSTACLE RACE tomorrow, and would like to carpool and/or meet us for the group photo before heading out, we will be meeting at FFA at 6:45 AM.  PLEASE DO NOT BE LATE.  There is no pre-race packet pick-up so you have to get to the venue early enough to get your timing chip and bib.  We are in the 9:00 AM wave which is the first one to go.  Please RSVP so we know to wait for you if you plan to ride with the team.

We have decided to wear our bootcamp tank tops to represent our team.  We are rolling with at least 30 deep!!!!  =)  Lol!

Most of us will wear the RED tank tops but wear what you have.  Also, I would recommend long pants/leggings or at least knee high socks to avoid cuts and scrapes and to help out with the rope climb.

Looking forward to seeing you all tomorrow morning!!!  If you have any questions or concerns, you can forward them to rimaavellan@gmail.com ASAP.

See you soon!!

Rima =)

FIU….  HERE WE COME!!!

Ladies,

This Saturday, SOLE SISTERS are taking it to FIU for some stairs and incline sprinting.  Are you game??
If so, meet us there – at our favorite garage parking at 7am.

WOFB Team!

P.S. Email me at info@ffagyms.com if you need more info on the meeting spot!