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!



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.


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