Archive for November, 2016

WEEKEND WARRIORS!

November 29, 2016

Here is what’s in store for you:

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SOLE SISTERS will be at the KEY BISCAYNE BRIDGE this Saturday, Dec 3 at 7 AM.  Get ready for an intense and satisfying run.

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If you need more info about our meeting place, please comment below.  If you’ve never done the bridge run, what are you waiting for?  It’s a great workout with a beautiful view!  JOIN US!

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Don’t forget to REGISTER for the INSANE INFLATABLE RACE.  Its an insane amount of fun and for the first time, it’s right across the street from us!

The race will be at the Miami-Dade County Fair & Exposition, 10901 SW 24 Street, Miami, FL 33165.  Our team’s race start is 8:30 AM.

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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 8:30 AM 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.

WOFB20 is our team discount code for 20% off the current price.

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biggest loser

This Sunday, Dec 4 is workout #6 and weigh-in #3.  BE THERE!  Next Sunday, Dec 11, is the final weigh in before a winner (loser) is crowned!

As usual, there will be 2 workouts, 7am & 8am – PLEASE RSVP for your class and come kick some butt!

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FACEBOOK is a great platform to share knowledge and communicate among big groups.  Follow us to stay updated on past & current events at https://www.facebook.com/MiamiBootcamp/?fref=ts  

For example, yesterday we had “CRAZY SOCK” Day.  Check out the photos on our Facebook page by clicking the link above.

HAVE A GREAT WEEK!

WOFB

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Avoid weight gain during the holiday season…

November 24, 2016

Ladies,

Let’s face it…the holiday season is secretly the ‘eating’ season!  However, it doesn’t have to lead to weight gain.  You can eat…but eat smart!

Here are some survival tips to consider tomorrow and until the end of the year:

 1.  Whether you’re hosting or going somewhere else to eat, don’t show up to dinner  hungry.
It might seem like a good idea – you know, save those calories for the big feast – but when you show up extra hungry, you set yourself up for a disaster.  Chances are, you’ll eat everything in sight!  I’ve been there!  So have a light but satisfying breakfast and lunch, like an egg-white omelette and a grilled-chicken salad. Meals with fiber and protein will keep your hunger in check.  An hour or so before dinner, have a smart snack like an apple.  And don’t forget to stay hydrated…water, water, water!

2.  Scan the spread first! 
Buffet-style dinners are practically an invitation to overeat!  Take control by surveying all your options first, before filling your plate.  See what’s worth splurging on – then fill your plate with tons of veggies, some lean proteins, a.k.a. white-meat turkey and leave only a small amount of room for splurges, like the carb-laden sides and sweet treats.

3.  Wait at least 20 minutes before getting seconds.
It takes some time for your stomach to let your brain know that it’s full. If you refill your plate the minute it’s empty, you may not be aware that you’ve had enough. But an hour later, you might regret that decision! Make it a point to engage in a conversation for twenty minutes or so after your first helping. This way, you can make an informed decision about your hunger level. Ask your chattiest relative to catch you up on their life… You may forget all about that food!

4.  Keep alcohol to a minimum.
This time of year is all about celebration.  It’s OK to partake in the champagne toast or have a drink with dinner, but be aware of how alcohol affects you.  Booze inhibits your decision-making skills. So while you can normally say no to those cookies, after a few drinks, you may find yourself chewing through half a dozen.  More so, alcohol is empty calories you don’t need.  Don’t say I didn’t warn you!

5.  Stick with water!
You might have decided that Thanksgiving dinner is your cheat meal….OK, so if you’re going to splurge with food, at least keep the liquid calories to a minimum.  You’d be surprised how quickly the calories add up from soda and juice.  Plus, water is always the healthiest choice!

6.  Offer to help the host.
Take the focus off eating. Help with setup and cleanup, and the host won’t be the only one to thank you… your scale will too!  Plus, after a big meal, it’s good to move around a bit. So don’t just chill on the couch; go and clear some dishes! And if you’re guilty of grazing (like most), chew some sugar-free gum or pop a mint in your mouth to put a stop to mindless munching.

7. Contribute to the feast.
Bring something healthy that you enjoy to the holiday meal, and you’re guaranteed to have at least one good-for-you option available.

8.  Socialize and enjoy yourself!
Again, don’t let the food be a priority – just don’t!  Make your family and friends your priority. And if you have a little too much to eat, try not to beat yourself up. Just get right back on track the next day. Don’t let a day of overeating turn into an entire season of overdoing it.

Have a safe and Happy Thanksgiving!

Anyone going to the Turkey Trot tomorrow??

Also….

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THE NEXT 2 WEEKS…

November 22, 2016

 

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Hello Ladies!

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Our HOLIDAY FOOD & TOY DRIVE kicked off today.  ‘Tis the season to help those less fortunate than us.  We have a table set up at the front entrance.  Please help us by donating any non-expired canned goods and unwrapped toys.   Once again, we will be collecting for the Miami Rescue Mission until December 22nd.

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Thanksgiving morning we will meet at FFA at 6:30 AM to get a group photo and then head out to the 5K/10K TURKEY TROT at Tropical Park.   The race starts at 7:30 AM (not 7 AM as previously mentioned) – you can register here:
http://www.turkeyday-5k.com/races/miami/

This race is a WOFB tradition and a great way to start the day.  DO IT FOR THE PIE!

If you are interested, please let me know.  I will be picking up packets on Wednesday.

Later that day…….

Another opportunity to burn off more calories.  At 10 AM is our CRAZY TURKEY workout for all students who normally attend on Thursdays and Masters members.

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BLACK FRIDAY we will have 2 KICKBOXING CLASSES – 9:15 AM & 6:10 PM.

WARNING!

Kickbox at your own risk.
The workout may cause more calorie-burning fun than shopping.

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SATURDAY, Nov 26 – we resume our regular schedule and we’ll be starting off the day tackling some ramps and stairs…. the calorie-burning continues at FIU.  Be there at 7 AM, in our favorite garage.  Comment here if you need more info about our meeting place.

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MONDAY, November 28 is CRAZY SOCK DAY!

All students training in the Monday classes are encouraged to get creative and fun!  Come in showing off your craziest sock fashion!

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Don’t forget to REGISTER for the INSANE INFLATABLE RACE.  Its an insane amount of fun and for the first time, it’s right across the street from us!

The race will be at the Miami-Dade County Fair & Exposition, 10901 SW 24 Street, Miami, FL 33165.

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.

WOFB20 is our team discount code for 20% off the current price.

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This weekend and upcoming races…

November 15, 2016

Saturday, Nov 19

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SOLE SISTERS will meet in the Grove at Kennedy Park this Saturday at 7 AM.   There are 2 entrances to the park…  If you’re coming from the west, it will be the first entrance on your right.  If you’re coming from the east, it’s the 2nd entrance on your left.  Park in the lot nearest to the bathrooms.  Parking is free.  Don’t miss this very scenic run!


Sunday, Nov 20

biggest loser
The BIGGEST LOSER challenge workout #5 is this Sunday!  Come get your sweat on!  As usual, please RSVP for either 7 AM or 8 AM

 

Thursday, Nov 24

The WOFB Thanksgiving Day tradition continues…

Every year for Thanksgiving, we get 2 opportunities to burn off as many calories as we can before the feast!

1.  We have the 5K/10K TURKEY TROT in the morning at Tropical Park.   The race starts at 7 AM & we are meeting at FFA at 6 AM – you can register here:
http://www.turkeyday-5k.com/races/miami/

LOVE THAT RUN!  It’s a great way to start the day!

2.  At 10 AM we have the CRAZY TURKEY workout.  It’s the only workout that day.

Tomorrow, I will post a schedule of the whole Thanksgiving weekend.

 

Saturday, Dec 3

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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.

WOFB20 is our team discount code for 20% off the current price.

 

HAVE A GREAT WEEK,

Team WOFB

NOVEMBER STAR!

November 14, 2016

WOFB would like to congratulate STEPHANIE TABLADA on earning the November 2016 title of STUDENT OF THE MONTH.  As usual, with so many dedicated women, the choice for the monthly student standout is always a challenge.  But when Stephanie decided to join the 2016 BIGGEST LOSER CHALLENGE in September, we couldn’t ignore her progress.

At the first weigh-in, she dropped an impressive 17 lbs to take the lead.  Since then, she continues her consistent weight loss, attends all her regular and extra workouts, and has a positive, winning attitude.  Along with her sister (who was SOTM for Septmeber), they have been exemplary of how hard work and dedication can lead you to achieve your goals.

CONGRATULATIONS Stephanie, and keep it up!

The 12-week BIGGEST LOSER CHALLENGE is in its ninth week.  Stay tuned to see who captures the big money prize and bragging rights as our winner for 2016. Our 5th extra workout is coming this Sunday, Nov 20.  We will have 2 classes – 7am and 8am so please RSVP for you class.

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THANK YOU!

November 11, 2016

An eternal THANK YOU to the brave men and women who risked their lives to keep us safe and free.  Please go out of your way today to personally thank someone you know who has served in the United States military.  Today is their day!

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#truth

November 10, 2016

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SOLE SISTERS and a nugget…

November 9, 2016

Hey ladies!

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This Saturday, Nov 12, at 7 AM, SOLE SISTERS will meet at the corner of Flagler and 97th Ave.  We will meet (& park) in front of Stirrup Elementary which is located right there to get our run on and sweat our hearts out together.  It’s a nice straight run with a bridge for a little incline.

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CLOCKS GO BACK…

November 4, 2016

That’s right!  It’s Daylight Saving Time this weekend, which means this Sunday, at 2 AM, we get one extra, glorious hour of sleep before the challenge workout!

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I FEEL YOU MOMS!!!!!

See you all tomorrow at the bridge and then Sunday for some more sweatin’ fun!!!!!

WOFB

TRY IT…

November 3, 2016

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