Miami Women-Only Fitness Bootcamp

Ladies,

I feel great!  How about you?   This challenge seems like a piece of cake so far.  The motivation is high and the support system is top notch =) !  Let’s try to maintain this all the way….
Please join us in posting on our Facebook group page if you have Facebook.   If you need an invite, let me know.  I’ll be starting a mini photo challenge on Monday.

Let’a talk about CHIA SEEDS!

What are they?
“Chia” means strength.  They’re tiny, edible, black and white seeds that come from a plant grown in Mexico.  Folklore has it that the Mayans and Aztecs used to use them as energy boosters….that would make sense since they  contain healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.  Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds which is why I always recommend flaxseed oil.)

Approximately 2 tablespoons contains 139 calories, 4 g of protein, 9 g fat, 12 g carbs & 11 g of fiber (plus vitamins and minerals).   They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into smoothies and baked goods.

TRY THIS for your next MEAL…

CHIA BERRY GREEN PROTEIN SMOOTHIE

-2 cups fresh spinach leaves (you can use any greens you like: kale, chard, collard, etc.)  WASHED WELL
-1 cup frozen berries
-1/2 cup plain Greek yogurt
-1/2 banana
-1 tbsp chia seeds
-1/2 scoop vanilla whey protein
BLEND WITH WATER & ICE… & ENJOY!

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SOLE SISTERS

Another kicka$$ session at FIU… stairs, incline running and lots of sweating!  So join us this Saturday, Jan 20 – SOLE SISTERS will meet at FIU, in our favorite garage at 6:59am!  I DARE YOU TO TRY THIS!  If you need more info on the exact meeting spot, comment below and you will receive an email with detailed instructions.

Looks like we may have another chilly weekend so check the forecast prior and dress accordingly.

HAVE A GREAT WEEK!

This entry was posted on January 18, 2018 at 1:57 am and is filed under News. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.