Archive for January, 2016

ATTN: Masters Members!!

January 28, 2016

For those who would like to take part in the 12-week “GET YOUR BODY PHOTO SHOOT READY” challenge and are Masters Members,

the challenge, including all the extra workouts, and the pre- & post-measurements are at NO COST.  Should you qualify for your own personal photo shoot at the end of the challenge, there will be a photographer fee of $29.

Thank you,

The WOFB Team

 

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HERE IT IS….

January 27, 2016

Ladies of WOFB,

Monday, Feb 1st marks the first day of our 12-week transformation challenge.  AND this year marks the start of a NEW 12-week transformation challenge.  What used to be “Get Your Body Calendar-Ready” is now the…

“GET YOUR BODY PHOTO SHOOT READY!”

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That’s right!  Here are the details…

WOFB is ALWAYS on a mission to help women to become more self-confident, lose weight and/or get fit and celebrate being a strong and sexy woman.

SO, this year we started “GET YOUR BODY PHOTO SHOOT READY!” to give everyone who completes the 12-week challenge a chance to be in the spotlight!

Every participant who persists all the way through to get their final measurements and “AFTER” photo taken, as well as undergoes a transformation via weight lost, body fat decreased or both, gets the opportunity at their own personal photo shoot.

Photo shoot will be on Sunday, April 24, 2016.

This weekend, both Saturday and Sunday, Jan 30 & 31, we will be at the gym taking initial body fat measurements as well as the “BEFORE” photos, SO BRING YOUR 2-PIECE!

Coach Lorraine has the sign up sheet, so reserve your spot ASAP.  The session will be from 7-9:30 AM on both days.  (NO SOLE SISTERS this weekend.)

***Bring your phone or camera if you want to take your own photos to track your progress – we are not emailing any photos.***

Once you register, you will receive your meal plan, shopping list, 12-week schedule of extra workouts, and you will be part of our email group for daily fitness & nutrition tips.  There will also be fun & motivational games along the way to make the journey easier!

Registration fee is $49 and this includes “BEFORE” & “AFTER” measurements, the photo shoot, meal plan and extra workouts!!!

See you all this weekend!

The WOFB Team!

 

SOLE SISTERS

January 22, 2016

Ladies,

This Saturday’s SOLE SISTERS session will take place at FIU – usual meeting place!  Be there at 7 AM if you want to get a really, really, really good workout!

If you are joining us for the first time, let us know in the comments section below and we will email you more detailed instructions.

Have a great end of week!

FEBRUARY 1st – APRIL 23rd

January 19, 2016

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GET READY LADIES!

A new 12-week challenge is under way…

 

JANUARY 2016 FEATURE

January 14, 2016

CONGRATULATIONS MARIANELA!

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I am 36 years old.

I work at a Law Firm as an Orientation Assistant.

I started Bootcamp the last week of September. My friend Gabriela Ferradas would always talk about how amazing bootcamp was and how she loved it. She convinced me to give it a try and I love it too.

My fitness level has always been a roller coaster. I begin working out for a period of time and suddenly stop, but this time I’m committed for life.

My favorite type of workout is anything for the lower body and chest flys.

My least favorite workout is push ups, pull ups and renegade rows.

I have seen a change in how my clothes fit. I also have lost a total of 27 pounds in a little over 3 months and my endurance level is getting better each class.

WOOHOO!!!!  Your determination and hard work have paid off.  Your WOFB family is so proud of you.  Keep it up!!!!!!  Congrats again!

The WOTFB Team

 

 

SOLE SISTERS and more great tips!

January 13, 2016

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SOLE SISTERS will be meeting at Tropical Park this Saturday, Jan 16 at 6:50 AM for another kick A$$ workout!  Please be on time!!  We will meet at the foot of the hill where there is plenty of parking!

RSVP here or on our Facebook page https://www.facebook.com/SOLE-Sisters-187327887982235/ so I know to expect you!

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TIP #2 to achieving your fitness & weight loss results in 2016 – 

TRACK YOUR FOOD!

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Again, I will tell you – research shows that people who track what they eat are far more likely to lose weight than those who don’t.  But I can also say this with the utmost confidence because I have experienced it!  Yes!!  When you don’t KEEP A RECORD of what you are eating, you have no way of really being certain if you are on track to weight loss or achieving that “look” you are going for.  It’s plain math and simple logic…  To lose weight, you HAVE TO INTAKE  LESS THEN WHAT YOU ARE EXPENDING!  To get lean, you must eat x amount of each macronutrient.

How will you know what you are intaking if you are not keeping track of it?  Of course, you won’t have to do this forever.  In the beginning it may be tedious, but it is necessary to get a grip on it!  As you progress with it, you will begin to know your body and your food portions.  You will know what are acceptable foods and meal sizes.  But in the beginning…trust me on this one, you need to track what you are eating.  It goes handing hand with meal prepping!  Plan your meals, portion everything out, track, prepare for the next 3 days or so, and REPEAT!  <—  There you have the secret!  USE THIS KNOWLEDGE – don’t just read!

Now food tracking is easier than ever!  Food-journaling phone apps are fantastic. They’re convenient, discreet, and make calorie tracking simple. MyFitnessPal is free and phenomenal, as is the Lose It! app.

HAVE A GREAT WEEK!

Your WOFB Team!

 

 

 

 

 

WHEN WE SAY, …

January 6, 2016

“NEVER GIVE UP!”, we don’t say it ’cause it sounds cool and inspiring.   We REALLY mean

NEVER . GIVE . UP .

Don’t stop, get up and keep going.

You didn’t lose your goal weight last week…keep going, you’ll get it this week.
You didn’t run your mile under 8 minutes…keep training, you’ll get it next time.
You didn’t get that promotion or pay raise you were hoping for….keep your shin up, work harder and it will come!

NEVER GIVE UP!!!!

If you want something, keep chasing it until you get it!

WATCH THIS VIDEO AND YOU WILL UNDERSTAND EXACTLY WHAT WE MEAN WHEN WE SAY “NEVER GIVE UP!”

 

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SOLE SISTERS – This Saturday, Jan 9 @ 7AM, meet us at FIU if you dare!  We will meet in the usual spot to dominate the stairs and ramps!  If you need more direction, please comment below with your mail address.

HAVE A GREAT DAY!

The WOFB Team

5 EASY LIFE CHANGES = WEIGHT LOSS!

January 4, 2016

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Look familiar??

Sure, it’s the beginning of a new year….but is that enough to warrant a drastic change of lifestyle… overnight? ?  I mean really…  is it realistic to expect that from one day to the next we are going to change how we live and suddenly maintain this new way of life because it’s Jan 1st?

Resolutions are good in the sense that they show initiative towards change.  But what’s even better and more effective, is a willingness to change from within, without having any ties to a new year, or Monday, or next month, or after the staff party….  the willingness to change has to be right NOW!  …right this moment, this second that you are reading this.  Something has to click inside and your inner voice says, “I CAN DO THIS!  I AM GOING TO DO THIS!” and you really believe it!

We are here to help make the journey an easier, more enjoyable one!  So here are 5 changes you can make, instantly or gradually, that will help you inch closer to your weight loss goals!

  1.  DRINK MORE WATER!   

I want to say, “Studies show that…” but instead I’m going to tell you, from personal experience, that you are less likely to drink water if you aren’t carrying water.  This happened to me over the holidays.  I got out of my usual routine and stopped carrying my water jug around, and guess what…?  some days I was drinking less than half of the water I normally drink.  If I didn’t have that visual reminder, I wouldn’t think to drink water.  So buy a refillable water bottle, and carry it everywhere!  It’s a constant reminder, and it couldn’t be more convenient if it tried.

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If water is ‘boring’ to you…  Keep a pitcher of “spa water” in your fridge. It’s shocking how great H2O tastes once it’s soaked up some natural flavor.  Just add strawberries, cucumbers, and/or a little mint to your agua, and let it infuse.  I like to squeeze from real lemons and limes in my water for that hint of citrus.  You’ll be a water guzzler in no time…

STAY TUNED FOR TIPS #2, 3, 4 & 5.

Once again, HAPPY NEW YEAR and let’s take 2016 by storm!  I will be announcing the next WOFB challenge soon!!

Your WOFB crew!