Miami Women-Only Fitness Bootcamp

Grab 2016 by the horns and make it the best year of your life!

A HUGE CONGRATULATIONS TO LILLIE SABOGAL FOR CLINCHING THE TITLE OF WOFB’S 2015 BIGGEST LOSER!

Lillie S. lost 19 lbs in 12 weeks, a total of 12.3% of her body weight, to earn the money pot and the title of BIGGEST LOSER in 2015.

Not far behind, was Jackie M.J. with a total of 18.2 lbs lost.

Two more shout outs to Marcia D. and Lissette M. for completing their 12-week journey and losing under 11 lbs and 15 lbs respectively.  YAY!!

HUGE CONGRATULATIONS TO YOU LADIES!!!  As I mentioned before, I’ve witnessed a lot of sacrifice these past few weeks and you hard work has paid off!!!  Hats off to you!

SOLE SISTERS are starting off the year right with a bridge run…
Join us this Saturday, Jan 2, 2016 as we kick off the new year with a calorie-scorching run on the Key Biscayne bridge.  We will meet in our usual spot at 7AM.

**For those who don’t know, SOLE SISTERS is the bootcamp’s running group and is open to any and all members of the WOFB Elite Program.**

All you have to do is show up!  If you need  more info about the meeting locations, comment here with your email address and we will send you specific details.

HAVE A GREAT DAY!

The WOFB Team

Ladies,

It’s unavoidable – work luncheons, boxes of chocolate everywhere you turn, family parties, traveling…. the temptation of eating is EVERYWHERE in December!

IN THE UNITED STATES, HALF OF ALL ANNUAL WEIGHT GAIN OCCURS DURING THE HOLIDAY PERIOD.

Ok, so let’s establish that few people are watching their waistlines between now and January 1st.  The least I can offer you to help the excess weight gain is this:

If you’re going to eat, CONTROL THE CARBS!
CARBOHYDRATES, although necessary, are what contribute to most of the weight gain, so eat them strategically over the the holidays.  Don’t deprive yourself, just take in smaller portions.

Examples…

1.  Load up on meat/chicken/fish and vegetables – and less rice or potato.
   
2. Dessert – you see a variety of sweets that you like?  Take a bite size serving of each.  All you need is a taste right??   I mean think about it…  why waste your calories on something that has absolutely no nutritional value?
   
3. Drink of choice – WATER.  Would you rather eat the calories or drink them?  Plus, what better way to wash everything down and stay refreshed.
   
4. Don’t eat until you feel sick – GEEZ!  Eating is for energy! Remind yourself that eating is about fuel, it’s about providing our bodies with the nutrients and energy needed to be productive as we move and think.  We don’t need much!  Don’t overfill the tank to the point where you’re sluggish and uncomfortable.
   

   DON’T BE THIS GUY!

    

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SOLE SISTERS

Although WOFB is closed this weekend, we will still be meeting up at FIU this Saturday, Dec 26 at 7 AM to burn away most of the holiday food!  Who’s in?

HAVE A GREAT DAY!!

Your WOFB Family.

This Saturday, Dec 19, SOLE SISTERS will meet at FIU to conquer the stairs and ramps!  Be there at 7 AM if you want to get an amazing workout!  If you need help with the exact location, comment below and we will email you.

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There are 2 races happening this weekend….

Insane Inflatable  5K – Packet pick up is tomorrow between 4 – 7 PM.  If you need your packet picked up comment below with your cell #.  Packets will be dropped off at FFA tomorrow evening.  If you want to carpool, we will be meeting at FFA at 7:15 AM on Saturday morning.

**If you are interested in racing with us, we have a couple of tickets available for purchase – comment below and we will email you more info.**

Jingle Bell Jog 5K – Packet pick up is Saturday from 9 – 6 PM.  I will also be picking up packets that day and dropping them off at FFA.  Again, comment below if you would like your packet picked up.  For this race, we will meet at Tropical Park by the start line for a group photo at 7:15 AM.

Have a good night!

2015 HOLIDAY SCHEDULE

Dec 24 – 5:45 am & 9:15 am classes ONLY
Dec 25 – CLOSED
Dec 26 – CLOSED

Dec 31 – 5:45 am & 9:15 am classes ONLY
Jan 1 – CLOSED
Jan 2 – OPEN; back to REGULAR SCHEDULE

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This weekend WOFB has teams registered in 2 different runs –

Saturday, Dec 19:
Insane Inflatable 5K @ Amelia Earhart Park – WOFB has a team registered and we are in the 9am wave.  If you would like to carpool AND/OR you would like your race packet to be picked up on Friday, please comment below.

There is still time to register for this race.  We have a few people who have registered and can’t make it so let me know here is you would like to purchase a pass for this race.  Should be a blast!

If you register online http://insaneinflatable5k.com/miami-fl/, our team name is TEAM WOFB.

Sunday, Dec 20:
Jingle Bell Jog 5K @ Tropical Park.  Race starts at 7:30 AM so we should meet there for a group photo in our Santa suits at 7:15 AM by the start line.  Race packets can be picked up at Sole Runners on Saturday or the morning of the race at Tropical Park.

You can register here: http://jinglebelljog.net/miami/

Today is Monday…that means another successful week in progress!

What’s in store for the rest of 2015…

This is the last week to spread that holiday joy by contributing to our Annual Food & Toy Drive!  We are donating to the Miami Rescue Mission once again this year so please help us help the less fortunate!

We are accepting unexpired, canned goods or a new, unwrapped toy.  Thank you in advance!

Couple of things…

Tomorrow is the LAST workout of the BIGGEST LOSER challenge.  Next weekend we have the final weigh ins.  There will not be a workout that weekend.

Please take advantage of the last workout!  Even if you feel you are no longer in the running, you still get an opportunity to burn some calories and get stronger!

The workout will be at 7:30 AM.

Next…

PLEASE STRETCH!!!!

Click on the following link if you value your muscles… http://lorrainehaddad.com/keep-it-limber/

Ladies,

SOLE SISTERS

This Saturday, Dec 12, we will meet at Tropical Park at 6:45am for some fun!  The format will be different than our usual speed work, 6 x 6.  Have to keep you girls guessing, hahahahaha!!  Let’s meet by the hill.  PLEASE BE ON TIME!

LAST BIGGEST LOSER CHALLENGE WORKOUT & WEIGH IN DETAILS!!

This weekend, I am adding an extra workout to the schedule.  There will be ONLY ONE WORKOUT at 7:30 AM and it is open to all the challengers.

FINAL WEIGH IN is next Sunday, December 20th at 9 AM.

WINNER WILL BE ANNOUNCED on MONDAY, DEC 21, 2015!

CHRISTMAS PARTY & GIFT EXCHANGE!!

This year we’re having a house party!!!!   Our Christmas party & Chinese gift exchange will be on Sunday, December 20th at 6pm.  It is a pot luck style dinner, which means everyone brings a dish!  Stay tuned for more details.

PLEASE RSVP below NO LATER THAN December 16, 2015.  

We will also be unveiling the new 2016 WOFB Calendar at the party!

CONGRATULATIONS TO CINDY MELO!!
You deserve the title of “Student of the Month” through your hard work and dedication!

Age: 28

Profession: Business Analyst at FPL

How did you hear about us?
I started training about 8-9 years ago, can’t remember when exactly. I was working at the insurance agency upstairs next to Bootcamp. I would see the poster advertising it every time I had to go to get the mail.

Fitness Background:
Prior to Bootcamp I was never into sports. I enjoyed going to salsa classes for many years but stopped.

Favorite exercise/workout: Arnold press and “crazy ropes”

Least favorite exercise/workout: pull ups and burpees

Changes I’ve noticed:
Bootcamp has transformed my lifestyle and my view on fitness forever. I’m trying new things that I would have never dreamt of doing such as half marathons, 5ks, swimming when I don’t even know how to, biking, etc. I can’t go a day without working out. The best part is that I’ve met great people along the way. The coaching staff and all of the wonderful bootcamp ladies motivate and help me reach my goals. This will be my forever 2nd home.

…like it’s going to be a wet one!  Forecasts are calling for rain all weekend so let’s not take a chance – tomorrow’s SOLE SISTERS workout has been moved to FIU.  My legs were pain free for the first time today since our last stairs & ramp workout so I suppose it’s time for round #2!

Ladies, meet us at our usual spot tomorrow morning at 7 AM for another sweaty and rewarding workout!  Hope to see you all there!