HERE WE COME!
This Saturday’s SOLE SISTERS run finds us on the Key Biscayne bridge getting our incline running on! Please join us if you have never run this bridge, it’s AWESOME!! The workout is intense, the sights are breathtaking and the crew is oh-so cool! There’s no better way to kick off your Saturday! Meet us at the start of the bridge in the parking lot at 7am, this Saturday, July 29! The parking is free.
SOLE SISTERS are taking it to FIU this Saturday, July 22nd at 7am. Ladies, this workout is awesome – gets your heart pumping and your muscles working! See you all in our favorite garage at 7am.
But wait, there’s more…
1. Blood flow to your brain makes you think more clearly. That moment when you have an epiphany in the middle of a hard workout? It’s not a coincidence. An increase in blood flow to the brain leads to a clearer, more decisive mind.
2. Your post-workout glow lasts even longer. The bright, invigorated look of post-sweat skin isn’t just a temporary benefit: Studies have shown that a consistent schedule of exercise fights against signs of aging, leaving you with a more youthful-looking complexion.
4. Your sex drive improves. Get your heart rate up in class today to better get down tonight. Researchers have found that exercise has a positive effect on sexual arousal in both men and women.
5. Stress and anxiety are reduced. Feeling anxious or stressed? Sweating it out is not just a metaphor. Research has shown that the combination of the release of positive brain chemicals like endorphins, an increase in body temperature, and a decrease in negative immune system chemicals can help diminish feelings of stress or anxiety.
6. You crave healthy food. A study recently found that thanks to the transfer effect, you will naturally begin to crave healthier foods as you exercise. The transfer effect is where learning new skills and improving in one area of your life automatically triggers a desire for improvements in another. In this case, exercise triggers diet. And it makes sense – you don’t want to sabotage all that hard work!
7. You sleep better. Dragging your feet all day? Researchers have studied the relationship between exercise and sleep, finding that regular aerobic exercise makes it easier to fall asleep and stay asleep, which in turn has a positive effect on mental health and daytime energy.
So keep coming to class and getting your sweat on!
Your WOFB TEAM!
On occasion, I like a nice plate of spaghetti with a rich, hearty tomato meat sauce. But, if you’re counting macronutrients in an effort to limit your carb intake, pasta is probably not your friend.
Here’s a list I found of 5 alternatives to regular pasta. By substituting semolina with other ingredients, you can have pasta packed with protein and low in carbohydrates, so you don’t have to eat your day’s allowance of carbs in one sitting. Some are even high in dietary fiber, which helps you feel full longer, since the fiber takes longer for the body to digest.
http://www.mensfitness.com/nutrition/what-to-eat/5-best-protein-packed-pasta-alternatives
I buy #5 on the list – it’s sold in most grocery stores.
ENJOY!
Hey everyone!!
This Saturday, July 15th, SOLE SISTERS will get their miles in at Kennedy Park, also known as David T. Kennedy Park (2400 S Bayshore Dr.) in the Coconut Grove area. We will meet in the parking lot next to the kids playground (also entrance to sailing club) at 7am.
JOIN US!
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Next, this Sunday, July 16th marks the first extra workout of our 12-week FITNESS CHALLENGE! We will have 2 classes, 7am and 8am – PLEASE RSVP FOR ONE, either here in the comments section or by emailing RimaAvellan@gmail.com.
SEE YOU ALL SOON!
Rima A.
SATURDAY
This Saturday, July 8th we will venture out to the beautiful Hammocks Trail to get some mileage in. This run is picturesque and serene. You can do anywhere from 2-8 miles around the Hammocks Lake. Let’s meet in the parking lot of the Hammocks Trail playground (Miami-Dade park), located next to the Hammock’s Middle School, 9889 Hammocks Blvd, Miami, FL 33196, at 7am! See you all there!!!
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SUNDAY
The 2nd group is up on Sunday, July 9th. Get ready to sweat!!! I will email & post the schedule on Saturday evening so make sure to check back here.
Have a great Thursday!
Your WOFB COACHES
Who’s making all kinds of gains?!
TATIANA is, that’s who!!!
CONGRATULATIONS Tati on becoming July’s STUDENT OF THE MONTH!
She’s lost over 30 lbs in 4 months and is still kicking butt!! Keep going – you’re unstoppable!
INDEPENDENCE DAY, also known as ‘4th of July’, is a holiday celebrating the independence of our nation 241 years ago, on July 4th, 1776, from Great Britain.
Although you can find plenty to complain about, there is no denying that we live in one the best countries in the world! We have freedom of speech, cultural diversity, top notch hospitals and schools, plenty of food and clean drinking water, the world’s leading entertainment and fashion industries, free market, and great people! So today, let’s be thankful for it all and let’s honor those who fight, and continue to put their lives on the line for us to enjoy these wonderful things that so many don’t have!
HAPPY INDEPENDENCE DAY AMERICA!
I’m sure you’ve all heard of the Spartan Race by now – the famous obstacle course race… but have you heard of the
SPARTAN ULTIMATE TEAM CHALLENGE?
“From the producers of “American Ninja Warrior” comes “Spartan: Ultimate Team Challenge” to NBC.
Inspired by Spartan Race – the creators of the world’s most demanding obstacle course races – “Spartan: Ultimate Team Challenge” raises the bar on team competitions. Groups of friends, families, co-workers and more must work together as they race across specially designed Spartan courses engineered to test their determination, endurance and will. Teams of five will compete on one of the most demanding courses ever devised and will have to push through the pain to win $250,000.”
WOFB Coach, Jason Soares, was chosen to be CAPTAIN of one of the teams and his show is airing tonight at 10pm on NBC. Don’t miss it!!
Miami Women-Only Fitness Bootcamp 