Miami Women-Only Fitness Bootcamp

This Saturday’s SOLE SISTERS session will be at the Key Biscayne bridge.  We will meet in the parking lot right before the start of the bridge at 7 AM.  In case of rain, we will always resort to plan B which is FIU since we are sheltered there.

If you don’t know, well now you know….

“SOLE SISTERS” is the name of Women Only Fitness Bootcamp’s running group.  This means that it’s open to all Elite members….it’s an extra opportunity to get your sweat on, burn a ton of calories and start the weekend right!  JOIN US!

Your WOFB Team!

Lately, I’ve been seeing the word ‘hack’ everywhere….”life hacks”, “food hacks”, etc…

What exactly does it mean?  Although we are used to the word in a negative context such as a “computer hack”, these days, ‘hack’ is being used a ‘quicker, easier and more effective method for achieving a goal’.

That being said, today’s theme is fat loss hacks…how to find more effective meal options (or replacements) to aid in losing fat & achieving a healthier lifestyle.

#1: Cauliflower Rice

This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.
Check it out for yourself:

 
#2: Vegetable Noodles


There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains.  Pasta has its benefits but on a day to day basis, when trying to lose fat, it can be dangerous!  It is very high in calories –

Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

#3: Lettuce-Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

#4: Water

This one is a no-brainer!
So many weigh/fat loss goals are left in the distance because of empty calories that people are not even aware of…from sugary “fruit” juices to calorie-packed coffee beverages.  Check your numbers!!  Better yet, replace all beverages with water!  This simple hack could change your life.  

If you find water to be boring, infuse it with some fruit, or throw in some lemon/lime slices.  As with everything, in time, you will ask yourself how you used to drink all your calories!

Have a great week!

WOFB TEAM

Here’s my version of an ‘Egg McMuffin’ for a quick and satisfying breakfast in the morning:

-1 English muffin – Thomas Double Protein, (130 calories, 1.5g fat, 26g carbs, 7g protein)
-2 eggs – Eggland’s Best, (120 calories, 8g fat, 0g carbs, 12g protein)
-1 slice Kraft cheddar cheese (60 calories, 4.5g fat, 2g carbs, 4g protein)

TOTAL: 310 calories, 14g fat, 28g carbs, 23g protein

Have a great weekend.  See you tomorrow at Tropical Park and then on Sunday at WOFB if you’re part of the 2016 BIGGEST LOSER CHALLENGE.

Rima A.

Hello All!

This Saturday, Sept 24, SOLE SISTERS will get sweaty at Tropical Park.  Be there at 6:50am!  We will meet and park by the hill which is closer to the Miller entrance.

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Next up, our 2016 BIGGEST LOSER CHALLENGE sees its first extra workout this Sunday, Sept 25.  We will have 2 workouts at 7am & 8am.  PLEASE RSVP for the class you’ll be attending by commenting below.  Also, I sent out the WELCOME emails and meal plans.  Please check your junk mail if you haven’t received any emails yet or email me and let me know at RimaAvellan@gmail.com.

See you soon!

Ladies,

The Insane Inflatable 5K is back and it’s in our backyard….literally!  This year’s race is right across the street from bootcamp at the Miami-Dade County Fair & Exposition, 10901 SW 24 Street, Miami, FL 33165.  Could this be any cooler!??

We already have a team registered….we’re called, “DON’T YOU WISH YOUR GIRLFRIEND COULD BOUNCE LIKE ME” (Hahahahaha!)  Get online and register yourself with our team ASAP and choose the 8:30AM start wave.  Yes, we want to be the first ones to get those bounce houses nice and dirty!   Oh, and the team is private – the password is bootcamp

Do it ASAP as the price goes up again next Friday, Sept 23.

WANT A DISCOUNT??  Type “WOFB20” before you checkout and you’ll get 20% off.

Here’s the link to register: http://insaneinflatable5k.com/miami-fl/

So “Get “pumped up” for a course filled with the world’s largest and most extreme inflatable obstacles ever produced. Here’s your chance to be a kid at heart, and insane by choice!”

We did this race last year and had an absolute blast!  

HAPPY FRIDAY!

Your WOFB Family!

I can hear the stairs calling our names….

SOLE SISTERS will meet at FFA this Saturday, September 17 and head to FIU on foot.  We will warm up by running there and then tackle some stairs and incline sprints!  WOW, I am sweating just writing about it!  MEET US AT FFA BY 6:59AM!  This workout never disappoints.

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Check your emails ladies!  I have sent out a more detailed email about this upcoming challenge.  This Sunday, September 18th, are the initial weigh-ins, measurements and BEFORE photos, between 7:30-10 AM.   The contest kicks off on Monday, September 19 and lasts 12 weeks!  Don’t miss out on this opportunity to get fit and win some money before the holidays!

HAVE A GREAT WEEK!

Your WOFB Coaches

is upon us again.

ARE YOU IN?

It starts next Monday, Sept 19, 2016 and ends 12 weeks later on Sunday, Dec 11, 2016.  It is open to ALL students in both bootcamp levels (INTRO & ELITE), and is based on % of weight lost.  This makes it fair for everyone – even playing ground for women of all sizes.

Let’s welcome 2017 with a BANG and leave the fat behind!!!

There is a MANDATORY 1st WEIGH-IN this Sunday, Sept 18 between 8-10am. This is when you will weigh-in, get your measurements & photos taken and receive the workout & subsequent weigh-ins schedules & official rules.  Registration forms will be available with Coach Lorraine in the bootcamp office before then.

The winner will receive a cash prize – the total sum of monies received from each and every participant, as well as a nice trophy.  Once everyone is registered, I will announce the sum of the cash prize.   Last year’s winner took home $780.  It’s a great way to welcome the holidays.

More details to come.  For now, GET REGISTERED!

The WOFB Team!

Our STUDENT OF THE MONTH for September 2016 is…

MELISSA T.

CONGRATS MELISSA!

“Age: 27

Profession: Traffic Analyst

When did you first start training at WOFB and how did you find out about us?
I started April 2016 and my sister pressured me to join.

Tell us about your sports & fitness background:
I’ve never been athletic and was never much into fitness.

Favorite Workout (or type of workout): kickboxing

Least Favorite Workout: pull-ups, pretty much anything that requires upper body strength

What sort of changes have you seen in your body, health and
overall fitness since starting WOFB?
It’s been an overall change mentally and physically. My clothes fit better, I have more energy and I actually enjoy working out. It has pushed me to try new things I didn’t think I would ever do before.

Thank you to all the coaches that have helped shaped me into a better version of myself and continue to encourage me to lead a healthier lifestyle!!”

Thank you Melissa, for working hard and being an example of what determination and dedication can bring!  Melissa has lost over 15 lbs so far, comes to class regularly, and always pushes herself.  Keep it up!  You’re an inspiration.  Glad you decided to cave into your sister’s constant pressuring to join us!  =)

Hello Ladies,

Who’s up for an invigorating bridge run?  It’s time to tackle some real incline this weekend at the Key Biscayne bridge!  Join us for an amazing run this Saturday, Sept 10 at 7am.  We will meet in the parking lot at the start of the bridge.

Train hard, train smart!

THE WOFB TEAM

Hello Ladies!

Found this recipe online for tasty energy bars.

When you’re on the go and need something quick, there is nothing better than your own homemade snacks.  These bars will give you a good supply of energy without the extra sugars and additives.  And they’re great for kids snacks too!

Makes 12 bars
Ingredients:
4 tbsp (¼ cup) peanut butter or nut butter of choice
90g (¼ cup) honey or brown rice syrup
½ tsp vanilla extract
100g (3 cups) puffed rice
30g (¼ cup) cashew nuts
30g (¼ cup) pumpkin seeds
30g (¼ cup) dried cranberries or raisins
15g sunflower seeds
3 tsp mixed black and white sesame seeds

Method:
1. Preheat the oven to 150°C (300°F) and line a 20cm square baking pan with baking paper. Ensure that the baking paper overhangs the sides so you can easily remove the snack bars from the pan.

2. Place the peanut butter, honey and vanilla in a small saucepan over a low heat. Heat gently until the peanut butter has softened and the ingredients are well combined, stirring frequently.

3. Meanwhile, place the puffed rice, cashew nuts, pumpkin seeds, dried cranberries, sunflower seeds and sesame seeds in a large bowl and until well combined.

4. Pour over the peanut butter and honey mixture and mix until well combined and the rice mixture is completely coated with the peanut butter and honey mixture.

5. Pour the mixture into the prepared pan and press down with the back of a spoon. Bake in the oven for 20-25 minutes until lightly golden. Remove from the oven and allow to cool completely in the pan on a wire rack. Remove the snack bars from the pan using the overhang of the baking paper and cut into 12 bars using a sharp knife.

6. Wrap each bar individually in plastic film and store in an airtight container in the refrigerator for up to 2 weeks. These wrapped bars can also be stored in the freezer for up to 3 months, just thaw before enjoying!

The WOFB Team