Miami Women-Only Fitness Bootcamp

Hey Ladies!

I love this time of year…. the weather is great and we have so much to look forward to.

Here’s what’s happening in DECEMBER 2017:

1.  NEW SLOGAN CONTEST!

   

   Starting Friday, December 1st, we will be accepting entries for our New Slogan Contest.  You will receive an email on how to enter.

   We are looking for the best slogan to print on our workout tank tops/tshirts.  We will have you all vote for your favorite 3 slogans.  The slogan with the most votes will be featured on the next batch of tank tops and t-shirts, and the winner will receive a shoutout and a FREE tank top!!

   *****************************************

2.  TOY DRIVE
   
   
   Friday, December 1st, kicks off our annual toy drive.  WOFB is proud to partner with Miami Rescue Mission again this year to do our part in helping our community.  While we have so much to look forward to, this time of year can be sad and lonely for many.  There are hundreds of homeless families out there with children who won’t get a chance at the same happiness as our kids this holiday season.
   Please help us make their holiday a memorable one!  Your donations will bring smiles to these families as they feel the joy of the season made possible by your kindness and generosity.

   Here is a list of some of the toys they are looking for:
   
   To kick off the drive, I will be teaching a FREE conditioning class, this Sunday at 8am, OPEN to anyone who brings a NEW, UNWRAPPED toy, member or not.  You will receive an email to which you can RSVP for this workout.   

   *****************************************

3. SOLE SISTERS

   
   This Saturday, Dec 2, SOLE SISTERS meet will be at FIU!  We can’t get enough of those stairs!!
   Meet us in our favorite parking garage at 7am and you won’t be disappointed!
   Bring lots of water!!

   *****************************************

4. INFLATABLE RACE
   
   Don’t forget to register for the most enjoyable 5K ever!!!  Our team is called WOFB Bouncing Babes – look for us 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!
5. Later that night….

   

   I will be creating a Facebook events page so you can RSVP.  It will be a Christmas pajamas party and potluck dinner!  CAN’T WAIT!!

   Have a great night ladies!!!
   The WOFB Team

For most of us, this is the toughest time of year to stay on track with our fitness goals.  But that doesn’t mean that it’s impossible!  If you are serious about making the rest of 2017 count towards your goals, here are some seriously helpful tips:

1. STICK TO CLEAR ALCOHOL & RED WINE (…If you’re going to drink.)
Try to keep the sugar to a minimum when it comes to liquid calories and stick to clear alcohols such as vodka and tonics with lime, for example.  Having a glass or two of wine with your meal won’t kill you, just try to stay away from the heavy beers, sodas and juices that add up quickly in calories!  WATER IS BEST!

2.  AVOID THE DRESSINGS AND HEAVY SAUCES.
Avoid the thick, creamy dressings that come with any of the sides or the salads!  If you MUST have the gravy, use very little of it.  You’d be surprised how little you need to be satisfied.

3. KNOW WHEN TO WALK AWAY! 
A simple way to ease the suffering and recovery from a big holiday feast is knowing when you have had enough. Be aware of what you are eating and how much. If you are sitting at the table with family and friends, stop and analyze your hunger.  Are you really that hungry???  More so, appreciate the time at the table for what it is – a social gathering.  Enjoy your guests, make conversation, redirect your focus to the people – not the food.   The biggest mistake we make around the holidays is that we STUFF ourselves because we can.  That food isn’t going anywhere, there will be leftovers!

4. WORKOUT BEFORE DINNER.  
You can always get some kind of workout in before you indulge in the holiday feast with the family!  Walk, jog, workout in your home, go to bootcamp (good job if you showed up this morning) – do SOMETHING right before you have your big meal. That way, at least your body will be using some of that energy for recovery!
Here’s something you can do today if you didn’t take part in our CRAZY TURKEY workout this morning:

a- Put your shoes on and get outside for a warm up run.  Bring your phone or a stop watch, set it for 5 minutes and just go!
b- 10 burpees, 20 pushups, 30 jump squats
c- hold plank x 1 minute
d- wall sit x 1 minute

REPEAT b-, c-, & d- for 5 rounds.  Enjoy a nice Thanksgiving meal!

5.  USE THAT FOOD FOR ENERGY THE NEXT MORNING.
Get up the next morning and do some fasted cardio!  Get up and go for a run – make that the very first thing you do upon waking up in the morning.   This should make you feel much better when you are done and not so guilty about what you “shouldn’t” have eaten the night before.

ENJOY THIS PRECIOUS TIME WITH YOUR LOVED ONES AND BE GRATEFUL!
Happy Thanksgiving from our WOFB family to yours!!

Hey Ladies!

This weekend, SOLE SISTERS are taking it to 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.

If you haven’t done this run, YOU ARE MISSING OUT!  The scenery is beautiful, the run is exhilarating and the group is exceptional!!  You will get addicted.  See you there!

******************************************
THANKSGIVING SCHEDULE

Thursday, Nov 23 – 1 class at 9:15 am – the Annual TURKEY WORKOUT!  All levels welcome.

Friday, Nov 24 – 1 KICKBOXING class at 9:15 am.

Saturday, Nov 25 – SOLE SISTERS @ 7 am (Key Biscayne Bridge), KICKBOXING @ 10 am.

We are officially in 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.

HAVE A GREAT THANKSGIVING EVERYONE!!!

Ladies,

Our legs can’t get enough of those stairs and ramps!!!  Let’s meet at FIU (favorite garage) this Saturday, Nov 18 at 6:59pm to keep those muscles strong and oxygenated =)  If you’ve never done this workout, JOIN US – you’ll be in for a treat!!!

It is with great pleasure that I introduce the STUDENT OF THE MONTH for NOVEMBER….

CHAWNDRA

1. Age: 36

2. Profession:  Stay-at-home mom

3. When did you first start training at WOFB and how did you find out about us?
I started training at WOFB in 2010. My cousin was training here already and getting good results so I asked her where she was going because I was looking for a gym to join and she recommended WOFB. I decided to check it out and I’ve been here ever since.

4. Tell us about your sports & fitness background:
I played basketball, softball, some volleyball and got into distance running in my teens. I had never picked up a weight until I joined WOFB Bootcamp introduced me to kickboxing which is my favorite. I’ve also been training Muay Thai a lot lately, that’s also one of my favorites.

5. Favorite Exercise (or type of workout):
My favorite workout/exercise would be Olympic style lifts. I like them because they’re challenging and they work your whole body.

6. Least Favorite Exercise: My least favorite workout/exercise would have to be push ups.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Joining WOFB is one of the best decisions I’ve ever made for myself because I’ve made awesome friends who have the same goals as I do and work hard to achieve them. I’ve lost body fat and gained muscle. I’ve completed half marathons, obstacle races and challenges. I make better food choices. I’m happier, healthier and stronger and I owe it to WOFB for helping me to realize my full potential.

Chawndra, you rock!!!!!!  You are one of the hardest working girls in the room…every workout.  You don’t believe in excuses, you are focused and determined.  In short, you are an exemplary student and athlete!

This weekend, Saturday, Nov 11, SOLE SISTERS will meet at FIU for another amazing workout!  Be there, hydrated and ready to sweat!  See you at 6:59am!

Do you rinse your fruits and vegetables before eating?  Unfortunately, water alone can’t get rid of all those pesticides.

This is because some produce, like apples, soak the chemicals inside, making it impossible to wash off.  Some opt for the organic ingredients but produce grown organically can still have pesticides.

A recent study suggests baking soda may be the answer.(http://pubs.acs.org/doi/abs/10.1021/acs.jafc.7b03118)
Simply mix some baking soda with water to make sodium bicarbonate, then soak your produce for 12-15 minutes.

The researchers did this to apples they treated with 2 pesticides: thiabendazole and phosmet.  After the apples soaked in the baking soda mix for 15 minutes, neither of the two pesticides were left on the apple.

This is because sodium bicarbonate degraded them.

The study shows how to remove 2 pesticides from fruit.

There are still over 100 pesticides that can make it onto your food.  =(

WOOHOO!!!  It’s that time of year again….WOFB CHRISTMAS PARTY!!

Every year, my goal is to make it more fun and memorable than the last – and this year won’t be any different!!

Hello Ladies!

Tomorrow, Saturday Nov 4, the SOLE SISTERS (a.k.a. Elite Bootcampers) will meet up at Flagler and 97th to pound that pavement and get some miles in.  I like this run – it’s close, and it’s a nice straight run with a bridge for some added incline.  See you all there at 6:59am, ready to sweat and break records!! (In case it’s raining, please check back for update.)

We will meet in the parking area in front of Stirrup Elementary which is located at the corner of 97th and Flagler.

******************************

HALLOWEEN FINALISTS AND WINNER

Here were the 3 finalists….

The votes were tallied….and THE WINNER IS…

DARTH VADER, a.k.a. LUISA!

Great job to all the ladies and thank you to everyone who came in with Halloween spirit and dressed up!

Stay tuned for NOVEMBER’s STUDENT OF THE MONTH!