Archive for June, 2016

Another busy weekend ahead…

June 30, 2016

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Saturday, July 2 – SOLE SISTERS at the Key Biscayne bridge!  If you’ve never run the bridge at Key Biscayne, you must try it….and what better time than this Saturday at 7AM.  It’s scenic, challenging and fun.  We will meet at the start of the bridge in the parking lot.  See you all there!

P.S. As usual, in case of rain, we will head to FIU.

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Sunday, July 3 – Amazing Race WORKOUT #2.  Please RSVP for either 7AM or 8AM.  You can RSVP by either posting here in the comments section or emailing info@FFAgyms.com.  Remember, you can still jump into these workouts if you don’t have a team, or if your team members aren’t present.

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Monday, July 4 – HAPPY INDEPENDENCE DAY, AMERICA!

WOFB Schedule for Independence Day:

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There will be one class at 10AM.  All regularly scheduled Monday classes are welcomed to attend this class.

The SoleRunners JULY 4th 5K/ 10K Race at Indian Hammocks Park starts at 7:04AM.  If you want to carpool, please let me know in the comments below.

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For PACKET PICK UP:

FRIDAY – GoRun BRICKELL STORE – 10AM TO 8PM (120 SW 8TH STREET, MIAMI FL 33130)

SATURDAY AND SUNDAY – KENDALL STORE (SAT 10AM TO 6PM / SUN 12 PM TO 5PM)

If anyone would like for me to pick up their packet, please let me know by either commenting below of emailing me at info@FFAgyms.com.  I will be going Saturday morning.  If you still want to register, go to: https://www.eventbrite.com/e/solerunners-july-4th-5k10k-tickets-21638483286

Check out the cool medals they are giving out this year…

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HAPPY THURSDAY LADIES!

Your WOFB Crew!

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WEEKEND RECAP!

June 27, 2016

This past weekend was eventful and exciting!

First off, Coach Edgard won his 4th professional fight, bringing him to a record of 4-0.   WOOHOO!!  He’s been training hard and it shows.  Here are some photos from that night.  (click on photo to enlarge)

 

Next, on Saturday, Sole Sisters met at FIU for the usual intense & sweaty stair and ramp workout.  It was awesome!

 

Finally, on Sunday, we kicked off our weekend workouts for the Amazing Race, WOFB Edition, with workout #1.

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Next workout is Sunday, July 3.

You can attend the workout even if your team isn’t present.
You can also attend the workout if you still don’t have a team of 3.  It will be easier to find a team this way.
Please RSVP for either the 7am or 8am workout.
Kind regards,

Your WOFB Family.

Earned, Not Given!

June 23, 2016

This year’s SOLE RUNNERS July 4th 5K/10K Race medals…

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Join us for this year’s race by registering here https://www.eventbrite.com/e/solerunners-july-4th-5k10k-tickets-21638483286

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This Sunday, June 26, is THE AMAZING RACE, WOFB Edition, workout #1.  For all those registered, we will be having 2 workouts, 7am & 8am.  PLEASE RSVP NOW by replying at info@ffagyms.com or commenting below.

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Our very own, Coach Edgard Plazaola, will be fighting this Friday June 24th at the Magic City Casino in Miami!!  The event is almost SOLD OUT.  If you are interested, see the front desk for more information.  GOOD LUCK COACH!

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Your WOFB family =)

This weekend and SOLE SISTERS…

June 22, 2016

Hello ladies!

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This Saturday, June 25, SOLE SISTERS will be tackling the stair and ramp workout in our favorite garage at FIU.  Meet us there at 7am and be ready to sweat your buns off!

If you need more information on the meeting location, please leave a comment below and I will email you specific instructions.

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This Sunday, June 26, is preparatory WORKOUT #1 for the 1st Annual AMAZING RACE.

If you haven’t signed up yet, WHAT ARE YOU WAITING FOR?  Find 2 other teammates, come up with a cool team name & creative costume idea, and then register your team with Coach Lorraine.  You won’t regret it!  If you don’t have a team, you can still register and we will help you find 2 other team members.

I will be sharing more info with you all this Sunday.

You have been warned….this race will be extremely awesome!!!!!

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Monday, July 4th, WOFB is kicking off Independence Day by participating in the 2nd Annual SOLE RUNNERS July 4th 5K.  This year, they have added a 10K route for those who like a longer run.  To sign up, click here JULY 4th RACE

We had a blast last year!   Here are some of those memories…

 

The WOFB Team!

ONE SMALL CHANGE FOR BIG GAINS…

June 16, 2016

If there is one tip I can offer someone who is looking to lose weight, it would be to SKIP THE LIQUID CALORIES.  Choose water over juice and soda!  Besides the many benefits to staying hydrated through out the day, you spare your body loads of sugar & unnecessary chemicals.

If you’re looking to fruit juice to get your daily dose of vitamins, why don’t you opt for the whole fruit instead?

Myth: 100% Fruit Juice Is The Same As a Whole Fruit

Fruits and vegetables can provide our bodies with a wide variety of nutrients. One of the most nutritious parts of a fruit is the pulp and skin, because they contain fibre (which is important for heart, digestive health).  When we buy fruit juice from the grocery store, the pulp and skin are often removed during processing, so ultimately you are left with a bottle of fruit sugar. Whilst there is nothing wrong with fruit sugars when eaten in the right amounts, drinking bottled juice can make it super easy to consume a lot of it in a short period of time.

So what about homemade juices?

When you eat an apple for a mid-morning snack, you generally just eat one, right? However, when you make an apple or orange juice, you might add two, three or even four whole fruit to create a decent amount of juice. This dramatically increases the amount of fruit you are consuming at once.  When you eat the whole fruit, including the peel and pulp, the fibre that it contains can help your body to break it down more slowly and also tell your brain when you have had enough. Because juice can be drunk much faster, your body may not be able to recognise these cues to the same extent as eating the whole fruit.

Yes, fruit does contain a number of beneficial ingredients but don’t be fooled by fancy packaging and marketing of juices!

SO RETHINK YOUR DRINK!
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HAVE A GOOD DAY!

The WOFB Team

MAKE THE PERFECT MEAL!

June 14, 2016

Ladies,

Here’s a cheat sheet from Precision Nutrition (PrecisionNutrition.com) for vegetarians and meat-eaters alike, that teaches you how to build the right kinds of meals, quickly, easily and affordably.  If you follow my 80/20 rule (eat clean and healthy 80% of the time), and maintain your workout schedule, you’re easily on your way to achieving a healthy lifestyle that leads to looking and feeling your best.

Aside from giving you a fun and challenging workout environment, it is WOFB’s lifelong mission to help people develop healthy eating habits for life.

And that means:

* Eating fresh, minimally-processed food as often as possible
* Including a balance of protein, veggies, smart carbs, healthy fats
* Adjusting portions to meet health and body composition goals

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Regards,

Your WOFB Family

BEACH WORKOUT & AMAZING RACE!

June 13, 2016

I just want to take a moment to express my deepest sympathy for the families of the victims that were senselessly murdered – I can’t even begin to imagine what they are feeling.  And for the wounded that are still fighting for their lives in the hospital, I pray they find the strength to pull through.

We can only believe that in a world where some people try to spread chaos and hate…. they will ALWAYS be overpowered by those who spread love and show kindness towards each other.

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So what’s in store for WOFB this summer?

Saturday, June 18Annual Beach Workout & BBQ.  
Bring the whole family to Crandon Park (Skating Rink shelter),
where we will sweat, eat and be merry!
Please join our Facebook group, https://www.facebook.com/events/878028832305948/  to RSVP and post your contribution to the pot-luck BBQ.

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2016 AMZING RACE CHALLENGE, WOFB Edition,
kicks off with the 1st extra workout Sunday, June 26, 2016.  
Registration starts tomorrow and you must register by
Friday, June 24 at 4PM.

Amazing-Race-2WHAT?  In groups of 3, you will race your way around, competing in various physical and mental challenges.  Each group should have a team name and distinguishing costume!
WHEN?  The team challenge will take place Sunday, August 21, 2016.   More specific details will be released before the 1st workout.

HOW MUCH?  The fee for this challenge is $30 per person.  You will get 6 extra workouts (not including the challenge workout, so 7 in total), plus a map and game passport.

WHY?  Why not!  Having fun (loads of it) and challenging yourself is what life is all about, right?  Plus, a free tank top for each player ain’t so bad!  This is the first challenge of its kind and will be a blast!

Have a great week!
WOFB Family

 

NEXT CHALLENGE….

June 10, 2016

is almost ready!

Stay tuned, as we finalize the details of….

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Your WOFB Family!

SOLE SISTERS and more…

June 8, 2016

Hello all!

Just in: This year’s FFA & WOFB BEACH WORKOUT & BBQ just got that much better!

We have now added…

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BRING YOUR KIDS!
Go to our Facebook page, https://www.facebook.com/events/878028832305948/ to RSVP and let us know what you’ll be bringing to our potluck style BBQ.

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This Saturday, June 11, we are taking our run to Flagler and 97th.  There is parking in front of Stirrup Elementary which is located at the corner of 97th and Flagler.  It’s a nice straight run with a bridge.  See you all there at 7am!!

Your WOFB Team!

NEVER GIVE UP!

June 3, 2016

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Your WOFB Team