Archive for September, 2017

This weekend …& more

September 27, 2017

Hey Ladies!!!

I can’t believe the end of September is near…3 more days to be exact!  This is my favorite time of year….  running season, Halloween, Thanksgiving, Christmas.  And as I peek ahead and get excited at all the things we have to look forward to, I also can’t help but feel sadness and despair for all the people whose lives have been tragically affected by the recent hurricanes.

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We have to do our part!  WOFB would like to come together once again, and help collect supplies for our neighbors in Puerto Rico.

The Puerto Rico Relief Committee in Miami is announcing that the following items are urgently needed in Puerto Rico:

  • Non-perishable food goods
  • Baby food and diapers
  • New baby clothes
  • Batteries
  • First Aid Kits
  • Water
  • Lanterns and Flashlights
  • Feminine Products
  • Can Openers
  • Bug Repellent
  • Food for pets

Bring your supplies to FFA/WOFB @ 1423 SW 107th and we will deliver them to the warehouse on Monday, Oct 2.

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Saturday – SOLE SISTERS will meet at FIU in our favorite spot this Saturday, Sept 30 at 7am.  Are you ready to take your fitness to the next level & sweat like never before?  Are you ready to raise your cardiovascular game and push your running speed to new heights?  Join us for this heart pumping workout you won’t regret!  All Elite Bootcamp Members are SOLE SISTERS!  Oh, and 2 words….  RESISTANCE BANDS!

P.S. If you need more specific info regarding meeting location, leave a comment below and we will get back to you ASAP.

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Sunday – CALLING ALL FIT CHALLENGERS….
This Sunday, Oct 1st is the last workout and final assessment of our 12-week FITNESS CHALLENGE!  This workout will parallel the first one we did when we kicked off the challenge.  It will showcase the gains you’ve made in strength, agility and speed.  I will be announcing the winner sometime in the course of next week.  The winner will receive a cash prize and some other goodies!  =)

Please let me know if you will be in attendance so I can set up the schedule.  Comment below or email me at RimaAvellan@gmail.com.

 

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…but did you die?

September 25, 2017

You asked, we answered…. your WOFB shirts are in!   Get one while supplies last!!!

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YUM! Quick and easy breakfast…

September 24, 2017

Kale & Cheddar Egg Bakes

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1/4th of recipe (3 bakes): 183 calories, 9.5g total fat (5.5g sat fat), 566mg sodium, 8g carbs, 2.5g fiber, 2.5g sugars, 18g protein

Prep: 15 minutes
Cook: 30 minutes

Ingredients:

  • 3 3/4 cups roughly chopped cauliflower or 2 3/4 cups cauliflower rice
  • 1 cup finely chopped kale leaves
  • 1 1/2 cups shredded reduced-fat cheddar cheese
  • 1 egg & 3/4 cup (about 6 large) egg whites
  • 3/4 tsp. garlic powder
  • 3/4 tsp. onion powder
  • 1/4 tsp. salt
  • 1/8 tsp. black pepper

Directions:

Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray.

If starting with roughly chopped cauliflower, pulse in a blender until reduced to rice-sized pieces, working in batches as needed.

Place cauliflower rice and kale in a large microwave-safe bowl. Cover and microwave for 3 minutes.

Add all remaining ingredients. Stir to mix.

Evenly distribute mixture among the cups of the muffin pan. (Cups will be full.)

Bake until firm and cooked though, 23 – 26 minutes.

MAKES 4 SERVINGS.

SOLE SISTERS & our 12-WEEK FIT CHALLENGE!

September 21, 2017

Ladies,

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This Saturday, September 23, 2017, SOLE SISTERS will be hitting the pavement at 97th & Flagler.  JOIN US as we log in some more miles to help increase our cardio, speed and stamina.

All ELITE members are welcome to join us, regardless of running speed or ability.   Everyone runs at their own pace and chooses the distance that suits them.  The goal, as always, is to get better!

We will meet in the parking area 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, ready to sweat and break records!!

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Challengers!  Our last workout and final assessment was to take place this Sunday, Sept 24, 2017, according to our original schedule.  Since our workout dates were recently rearranged a little due to Irma, the last workout will be next Sunday, Oct 1st.

GET THOSE PULL UPS IN!!!

I will send out another email to RSVP.  Hopefully you can all make it!

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A HUGE THANK YOU to each and every one of you that was able to donate and help us collect goods for the Keys, especially on such short notice!  Thank you, thank you!

Karen Mari and her wonderful team from Mari Real Estate and Management Group came through – they picked up all the supplies and delivered them this morning.  Between our groups, we filled up 2 truckloads!

WOFB

TIME EXTENDED!

September 20, 2017

Ladies!!

Tomorrow is the last day to bring in your donations for the Keys.  The pick-up time has been extended to 9:15am.  Karen will be picking up all the goods by 9:15am so this gives the morning class (9:15am class) a chance to bring in any supplies they would like to share.

Thank you to all who are helping out!  KARMA!

And thank you Karen for putting this together and taking the time to personally deliver all the goods.

WOFB

 

LIST OF SUPPLIES, enlarged…

September 16, 2017

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Let’s do our part!

September 16, 2017

HELPING THE FLORIDA KEYS

SOLE SISTERS & SUNDAY…

September 13, 2017

Hi Ladies,

Let’s get back to work and burn off those IRMA calories!

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This SATURDAY, SEPT 16, Sole Sisters is taking it to FIU.  Let’s stay close to home base this week and work that lower body with some incline sprints and stairs.  Meet us in the parking garage at 7am and bring lots of water!

See you all soon.

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We’re not going to let a hurricane stop us!  Since we missed extra workout #5 last Sunday, we will make it up this weekend, SUNDAY, SEPT 17.  Please RSVP for 7am or 8am.

See you all this weekend!

The WOFB Team

 

Who’s itching to workout? ME!!

September 12, 2017

Hello ladies!

It has been a pretty stressful week, but it’s over now and boy, did we dodge a grenade!  My heart goes out to those who were not as fortunate.

Hopefully you are all safe and well after the hurricane, and your homes haven’t suffered too much damage.  As I work to restore order around me, I remind myself over and over that life is above all and everything else can be replaced or repaired!

There is a lot of work to be done now to get back to our normal routine, including the restoration of our beloved gym!  The guys are hard at work cleaning up today.  

We will resume back to our normal WOFB schedule tomorrow, Wednesday, Sept 13, 2017.

I haven’t forgotten about 9/11 yesterday, Harvey or the massive fires in the west.

So much to say, but what is really inspiring me at this moment, is how RESILIENT we can be.  I compared us to the palm trees in a storm… we bend and we sway, but we don’t break!

See you all soon!

XO

 

IRMA SCHEDULE…

September 6, 2017

Hello All,

WOFB will be closed as of tomorrow, Thursday, Sept 7 at noon.  We will have the 5:45am & 9:15am classes, and then the gym will close at 12pm until further notice.  This also includes the cancellation of SOLE SISTERS on Saturday and our workout on Sunday.

Please stay safe!

WOFB/FFA Management