Archive for December, 2016

SOLE SISTERS

December 29, 2016

Hey Ladies!

Let’s end 2016 with a bang and tackle the KEY BISCAYNE BRIDGE!

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There’s no greater way to burn calories than to run on a bridge with a half mile incline overlooking our beautiful city!  JOIN US!!  Please try this run if you haven’t done so.  SOLE SISTERS is for all bootcampers in the Elite Program.  We will meet there at 7am, and park in the lot at the start of the bridge (if you’re coming from US-1/downtown).  Parking is free.  If you want to carpool, let me know here by leaving a comment.

See you all soon!

WOFB TEAM

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SCHEDULE UPDATE…

December 27, 2016

Good evening ladies!

The schedule for Monday, Jan 2 has been updated.  Enjoy the holidays!

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SOLE SISTERS & SCHEDULE

December 22, 2016

Hello Ladies!!

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This Saturday’s SOLE SISTERS meet will be at FIU.  We have to get that sweat session in before the holiday!  Let’s meet there at 7AM sharp and get busy!

And speaking of holiday…here’s what the WOFB schedule will look like for the next 2 weeks:
2016-wofb-holiday-scheduleWe will have regularly scheduled classes except this Saturday, Dec 24 & Monday, Dec 26.

SOLE SISTERS

December 15, 2016

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This Saturday, Dec 17, SOLE SISTERS will meet at Tropical Park to get stronger, faster and sweatier!  JOIN US!  We will meet at the hill and go from there.  There is plenty of parking by the hill, and you can get there quicker via the Miller entrance.

Start time: 6:45 AM!

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See you all there!

Rima A.

 

2016 BIGGEST LOSER!

December 13, 2016

I’d like to take this opportunity to announce and HUGELY congratulate the winner of this year’s BIGGEST LOSER CHALLENGE.

Big props to you STEPHANIE, on working your butt off over the past 12 weeks to take home the title of BIGGEST LOSER….. and a nice check for $1240.  Well deserved!15337584_10209862774378936_8549972640102812422_n

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Stephanie lost a total 48.6 lbs in the last 3 months.  She has proven once again, that with a little discipline, determination and focus, your goals can be achieved!!!!

I am so proud of ALL the women who persevered through the 12-week journey to accomplish what they set out to do.  Although there can only be one winner, so many of the participants won in their own right!  Most of those who weighed in, lost a significant amount of weight.

I’d also like to congratulate our Student of the Month, Jennifer, who kept Stephanie on her toes.  Jennifer was a close 2nd, losing 36.8 lbs in 12 weeks!!!

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CONGRATULATIONS TO ALL THE WOMEN who participated and put forth the effort!

SOLE SISTERS & DROP THE EXCUSES!

December 9, 2016

Ladies!

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This Saturday’s meet will be at FIU – 7AM in our favorite parking garage.  Please comment here if you need more specific details.

Get ready to sweat with another great workout!

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EXCUSES, EXCUSES, EXCUSES!

YOU CAN HAVE RESULTS OR EXCUSES BUT NOT BOTH!

Here are the most common workout excuses that I hear, and the best ways to beat them!

1. I’m too tired
You may be too tired to get up and get going, but the funny thing about exercise is it actually gives you more energy!  You can feel rejuvenated and awake after a good workout. If you’re too tired to train, it could be your sleeping habits that you need to look at. Going to bed earlier at night could make it easier to get up and have time for your workouts in the morning.

2. It’s so hard 
Ready for some tough love?  Working hard is what gets results. You can continue to make excuses to not work hard, or you can tough it out and push through. If you have a goal in mind, focus on that instead of how difficult the workout is. Continued effort can bring strength, confidence and a more positive mindset.

3. I forgot my shoes/music/gym towel 
There is one way to beat that ‘I forgot…’ problem and that is organization. Pack your gym bag the night before and run through a quick check so you know you have everything. Once you get into the habit of regularly packing the same items, the chances of forgetting something are much smaller.  I also like to keep some gear in the trunk of my car  – headphones, boxing gloves, shin pads, etc… at all times.

4. I don’t have time 
This one is easily solved… MAKE TIME.  If something is important to you, you’ll always find time.  You’re in control of your schedule!

5. I’m not feeling motivated 
The problem with motivation is it can leave you at the worst time. First you miss one session, then two, then it gets hard to commit to going back for another one.  It eventually becomes a cycle and you end up in a rut.
Try finding someone who can keep you accountable and will offer you that push when you need it.  A good person is someone in your bootcamp class!  You can check in on each other before your workouts.  Trust me, once you’ve started, it’s so much easier to keep going.

6. It’s my ‘time of the month’ 
I totally get it. Dealing with cramps, mood changes and bloating really doesn’t make you feel like working out (or working, or going out in public, or…). While you might feel like laying on the couch with a hot water bottle, you will probably feel better after some exercise. Exercise gets your circulation and digestion going, which can be helpful for relieving cramps and bloating.

Making excuses not to exercise is only going to hurt one person — you. Even if you don’t feel guilty for skipping out on your workout at first, it’s too easy to become a bad habit. Remind yourself of your end goal and picture your success.   Focus on building good habits instead!

DECEMBER 2016 ROCKSTAR

December 5, 2016

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JENNIFER FERRA

AGE:  33

OCCUPATION:  DHL courier

When did you first start training at WOFB and how did you find out about us?
I starting at the end of august and I find out about you guys on yelp when I was looking up exercise classes near me.

Tell us about your sports & fitness background:
I was very athletic when I was in school I was on the track & field, soccer, softball and volleyball team. But I gained a lot of weight after having kids and dealing with some bad life experiences which cause depression and anxiety but I am here ready to turn my life back around.

Favorite Workout (or type of workout):
Weight lifting

Least Favorite Workout:
Burpees everyone hates burpees lol

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I am down 2 sizes, my cholesterol is down, I have a little more energy and I am able to push myself a little harder.  I remember during the second week, I wanted to quit and I didn’t come to class and Edgard convinced me to come back and I am glad I did. Everyone has been really nice and encouraging thank you!

JENN, you are truly a rockstar!!!  We are so proud of you!  You are an inspiration!

TOMORROW….

December 2, 2016

Hi Ladies!!

Hope this week has been good to you!

Here are some last minute details if you are joining us tomorrow, Saturday, Dec 3 for either the SOLE SISTERS run at the Key Biscayne bridge or the Insane Inflatable Race at Tamiami Park… OR BOTH if you dare!

SOLE SISTERS
The run will be at the beautiful Key Biscayne bridge at 7am.  We meet in the parking lot at the start of the bridge.  It’s a great run with inclines and breathtaking views!  In case of rain, we will redirect to FIU and tackle another awesome, sweaty workout in our favorite garage!  Comment here if you need specific meeting location.

INSANE INFLATABLE RUN
If you are joining our team for the run, our heat starts at 8:30am.  However, we must be there a little earlier to pick up our packets.  We are going to meet at FFA at 7:30am, get a group photo and then walk over to Tamiami to be there by 7:45-7:50am.

The race packet included a t-shirt last year.  Just in case, wear your BOOTCAMP tank to represent, any color!

I look forward to it!!

See you tomorrow!

WOFB TEAM