Hello Ladies!
If you are attending any WOFB class tomorrow, come in your most creative Halloween costume!! We will be judging BEST COSTUME at the end of the day!!
We will announce a winner on Wednesday and post pics of all the costumes on
our news site! Prize includes a gift card of choice, WOFB tank top/t-shirt, feature on our Instagram page and website, as well an entry into our $1000 referral raffle.
Here are winners from previous 2 years…
Don’t forget to dress up your little ones for class today!
At 5pm, the kids MMA class will be spooktacular!
Ladies!!
We just registered our team for this awesome race! If you want to be part of it, REGISTER BEFORE OCT 31 since tickets are only $29 until then. (They are normally between $50-$70.)
We are called WOFB Bouncing Babes – look for our team when you register @ https://insaneinflatable5k.com/event/ft-lauderdale-fl/
The race is Saturday, Dec 16th and we have the 8:30 AM wave.
It will be a blast as usual!! Hope to see you all there!
PRE-HOLIDAY TIPS SO YOU CAN ENJOY THE FESTIVITIES!
We are officially on the verge of holiday season!!! …and with it – a myriad of food temptations leading to unwanted weight gain. But you know what? YOU are in control of yourself! You don’t have to be a victim.
If you act now, you can splurge a little later…
So here are 4 quick tips:
1. Fill up on Veggies: Veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.
2.Add 5 Minutes: Each week, between now New Years, add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra 5 minutes to run, do burpees, squat to presses, squat jumps and/or walking lunges.
3. Double up on Water: Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of other beverages, you’ll become healthier and more radiant.
4. Eat low Carb (after 4pm): One of the easiest ways to drop a few inches is to eat low carb after 4pm each day. This means eating dinners that are centred around salads and vegetables rather than breads and pastas. If you simply must have your starches (oatmeal, pasta or bread) each day, then eat them for breakfast or lunch and stick to low carbs (salads & veggies) & protein for dinner.
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FIU! FIU! FIU!
SOLE SISTERS will meet at FIU in our favorite spot this Saturday, Oct 28 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 this Saturday for one of the best workouts ever!
Let us know here if you need more info re: the meeting spot.
See you all soon!
If you’re in bootcamp ELITE, you’re a SOLE SISTER.
In case you’re not aware, SOLE SISTERS is the name of our Saturday morning crew…a group of bootcampers who like to meet at 7am on Saturdays to:
Every week we pick a different location to run. I say “run” but you can speed walk as well. Every member goes at their own pace and chooses the distance that best suits them. The goal: to get better!!!
This weekend, on Saturday, Oct 21 @ 7am, we will be running the Key Biscayne bridge. Meet us in the parking lot immediately before the bridge (if you’re driving toward Key Biscayne). The parking is free and there’s plenty of it. We will be starting at 7am SHARP.
STRETCH! STRETCH! STRETCH!
LADIES, speaking from personal experience and from what I’ve been noticing during our workouts… everyone is stiff!
PLEASE, you need to take the time to stretch. As we age and continue to exercise, we need to stay limber! Stretching helps you maintain good posture and prevent unnecessary injuries.
Here is Lorraine demonstrating some lower body stretches that you can do at home. You can even do these while watching TV:
LOWER EXTREMITY STRETCHES
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INSANE INFLATABLE 5K ANYONE?
Who is interested in doing the INSANE INFLATABLE 5K this year!!!?
As always, it’s tons of fun and it’s ONLY $29 until Oct 31 so we have to act fast!!
This year, the race is back in Ft. Lauderdale and it’s on Saturday, Dec 16. I will create a team if enough of us want to do it! Let me know ASAP!!
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GOODS HAVE BEEN DELIVERED!
The supplies we collected for Puerto Rico have been delivered and will be shipped out next week. They are being delivered privately so hopefully our efforts were not in vain.
THANK YOU to everyone who donated. TOGETHER WE CAN MOVE MOUNTAINS!
Have a great day!
Mondays matter more than any other day of the week. WHY??
Your actions on Monday may likely set the tone for your entire week. You don’t want to start out on the wrong foot!
Mondays are like mornings. If you win your mornings, you’re usually going to win your day.
Starting out with a healthy, balanced breakfast that avoids sugar and is full of fiber and protein gets you primed to eat healthy again at lunch, and again at dinner.
Likewise, when you exercise on Monday, you’re going to set yourself up to have an active and fit week. When you show up prepared and rested on a Monday, the rest of the week flows with successes and wins.
Fact: When you get that Monday workout in, you’re 4 times more likely to get in another workout… and that workout leads to getting more workouts in the rest of the week.
On the flip side, when you don’t show up on a Monday with your A-game, you’re left chasing the rest of the week and feeling like you’re playing a game of catch up.
This is true for your fitness, health, mindset and work.
When you choose to skip your workout Monday morning, and eat whatever is quick and available rather than what’s healthy, then you’ve started the week on the wrong foot, and you will spend the next several days backsliding away from your goals.
The fastest way to the top in fitness and health is to show up Mondays rested, prepared, and ready to dominate. Never miss a Monday again. Embrace Monday with enthusiasm and vigor.
Let’s make this week count!
Take your pick 3, 4 6 or 12 miles?
SOLE SISTERS is meeting tomorrow, Saturday, Oct 14, in the beautiful Hammocks Trail to get some mileage in. This run is picturesque and serene. 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 6:45am! See you all there!!!
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Here’s an easy way to drop weight: DON’T DRINK YOUR CALORIES!
Liquid calories are sneaky. You don’t get that full feeling like with solid foods, but you’re still taking in tons of calories. Avoid drinks like: regular sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milk shakes, and alcoholic beverages.
Drink plenty of water instead.
TRY THIS FOR A WEEK – If you’re used to drinking sodas, juices or high-calorie caffeinated beverages, eliminate all calories coming from liquids for 1 week. Drink water and unsweetened beverages for 7 days and see what happens!
Hey ladies!
A group of us are doing the Ragnar Relay next month, November 11-12, 2017. It’s a 200+ mile race that stretches from Melbourne Beach to South Beach this year. (Every year is a new location.)
Our team consists of 6 girls in a van trying to cover the total distance over 2 days and one night. Only one runner hits the road at a time. Each girl has to run a total of 12 times and cover anywhere from 3 to 11 miles each time. While one person is running, the rest of the team is on support duty in the race van, driving ahead, cheering the runner on and meeting them at the exchange point to pick them up and drop off the next runner (or sleeping). Sounds fun and crazy all at once!
This is where you come in….
Volunteers are the heart and soul of Ragnar, and each team is in charge of finding 3 volunteers. Volunteer shifts are generally 4 to 7 hours long. They need volunteers at all hours of the day, and you can sign up for shifts on Friday and Saturday. Some of the tasks that volunteers take on include handing out medals, working in the merchandise tent, writing down times as teams come through an exchange, or directing parking.
IF YOU ARE INTERESTED IN HELPING OUT OUR TEAM, PLEASE LET ME KNOW BY SENDING AN EMAIL TO RimaAvellan@gmail.com.
Thank you!
Rima A.
Congratulations FLO!!!
Hard work & consistency prove why FLO is October’s STUDENT OF THE MONTH!
1. Age: 44
2. Profession: Teacher
3. When did you first start training at WOFB and how did you find out about us?
October, 2005…12 years ago! My husband, coach John, had already been training at FFA for a few years, and mentioned that Marcos Avellan was going to open an all women Bootcamp. I figured I’d give it a try.
4. Tell us about your sports & fitness background:
I was a “late bloomer” regarding fitness. I began running in 2001 when I moved to Miami, with a few friends from work. Since then, I have completed 4 full marathons and countless other races. Additionally, bootcamp was my first introduction to weight training. However, I’d always been active in dance and leisurely biking.
5. Favorite Exercise (or type of workout): I love when we run of course, and I love upper body days including pull-ups, renegade rows, etc.
6. Least Favorite Exercise: Squats used to be my least favorite, but my newest enemy is the thruster.
7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Since my time at Bootcamp, I have gone through two back to back pregnancies, the first being twins and my body came back in no time. I have incorporated fitness and health into my life, as well as my children’s lives, and I believe it will only get better from here!
Miami Women-Only Fitness Bootcamp 