Archive for May, 2018

SOLE SISTERS & DUST OFF YOUR BIKES!

May 30, 2018

Ladies!

Your quads will be getting a nice treat this weekend!

SATURDAY

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First, let’s kick off the weekend with an invigorating run at 97th & Flagler.

Wether you want to walk, run or lunge (LOL), join us this Saturday, June 2 at 6:59AM to get the miles in!

It’s a nice run with a bridge.  You can clock in 1, 2 or 5 miles – whatever suits your mood.  Just get up, show up and we’ll get it done!!!

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SUNDAY

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Dust off those bikes and meet us in KEY BISCAYNE for a morning cycle.  We’ll meet at 7AM at Alice Wainwright Park (2845 Brickell Ave, Miami, FL 33129) and head towards Crandon Park.  PLEASE RSVP here for this event and specify if you are a beginner, intermediate or experienced cyclist.

See you soon!

 

Happy Memorial Day!

May 28, 2018

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THIS TUESDAY…

May 28, 2018

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Are you in need of new running shoes?
Picking the right athletic shoe can sometimes be frustrating and time-consuming.  More so, if shoes are chosen for the right reason, they can significantly reduce injuries.  

GO RUN Miami (formerly SOLE RUNNERS) will be setting up a table at WOFB this Tuesday, May 29th at 4:30pm
to showcase their running footwear, among other products.  

Come and check out their wide selection of running shoes – Saucony, Asics, New Balance, Brooks, Mizuno, Hoka…  they will all be there! Get educated on the right shoes for your feet and best of all,

SAVE $25
when you purchase any pair of running shoes that day. 

You can check them out them https://gorunstore.com/pages/about-us.

USE IT OR LOSE IT!

May 26, 2018

The metabolism of a 25-year old 
Jeans that fit
Less jiggle when you walk (and wave)

If you’re interested in any of the above, you need to be lifting weights!

Despite the growing popularity of females in fitness, I still meet women who are reluctant to lift weights for fear of getting bulky.

Lifting weights won’t make you bulky.             
But supplementing with drugs while lifting heavy will.

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When it comes to muscle mass & maintaining strength, the old saying “use it or lose it” is true.  When muscles are not used, they shrink.

DID YOU KNOW that women start to  lose muscle mass and function some time in their 30’s?  This is known as sarcopenia or muscle loss due to aging.  Physically inactive people can lose as much as 5% to 7% of their muscle mass each decade after age 30.  Even if you are active, you’ll still have some muscle loss, especially if you’re relying on a regime of cardiovascular exercises only.

The primary treatment for sarcopenia is resistance training or strength training with weight.  Resistance training can also help your neuromuscular system and hormones, and can also improve an older adult’s ability to convert protein into energy in as little as two weeks.

There are so many benefits to gaining and keeping your muscle mass.  My driving factor to keeping acquainted with my dumbbells is -> more muscle equals a better metabolism.   Your resting metabolic rate (ability to burn calories at rest) is increased when you have more muscle.  This equates to better and more efficient fat burning when you’re not exercising! 

How much weight should you be lifting???
Now ladies, when I say lift weights, I’m not talking about massively heavy weight.  And I’m not referring to a 1lb pair of dumbbells either.  The best answer for this is by experimenting.  In order to build muscle, a good rule is to choose a weight that allows you to train in a ‘repetition’ range of 8-12, meaning that by the 12th rep, you’ve had enough.  

HOPE THIS HAS HELPED CLEAR ANY CONFUSION OR MISCONCEPTIONS.  Now go lift some weight and keep that metabolism elevated!

HAPPY TRAINING,

The WOFB Team!

 

 

SOLE SISTERS

May 25, 2018

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Hello!!

Due to the forecast…. and to the fact that this workout kicks major butt, increasing adrenaline levels like no other on a Saturday morning, we will be taking it to FIU.  Meet us in our favorite garage.  YOU WON’T BE DISAPPOINTED.  Two words, resistance bands!

See you eliters at 6:59am.

If you need more info on the meeting place, comment below!

SLOW DOWN MAY!

May 21, 2018

Is it me or have the past 20 days flown by us with an unusual quickness!?

DO I HAVE A SURPRISE FOR YOU….

Wednesday, May 23rd we are launching our WOMEN ONLY KICKBOXING PROGRAM!!

I invite you all to come try it out!  It will be at 10:30 AM.  Bring your gloves and hand wraps, if you have a pair.

The first class is FREE!

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MEMORIAL MONDAY SCHEDULE

There will be one workout on Memorial Day Monday at 10am.  ALL LEVELS ARE WELCOME.  Weather permitting, it will be a fun, outdoor workout!!

Memorial Day 2018 (1)

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MARK YOUR CALENDARS!!!

Do you have a bicycle?  If so, join us on SUNDAY, JUNE 3rd for a WOFB cycling workout at Key Biscayne.  We will post details next week re: specific meeting spot and time.  For now, get those bikes tuned up and get excited!

 

WEEKEND FUN!

May 16, 2018

SATURDAY, MAY 19

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7 AM – Join us a for an intense (but fun), sweat-filled hour as we tackle the FIU stairs!!

Meet us in our favorite garage at 6:59am.  Leave a comment below if you need more specific instructions on where to meet us!

9 AM – Want to know what all the hype is about?  Come see for yourself!  Bring a towel, a friend and some water!

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WORKOUT TOWELS ARE IN!!!

May 14, 2018

Hey Ladies!!

Hope the weekend was good to you!

Workout towels are in!!!  Get one while they last!  See Coach Lo.

They’re absorbent, cool-looking and only $5 each!  Ask Marisa – she will tell you!!

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To all the selfless moms out there…

May 13, 2018

you are appreciated!

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NEXT TIME YOU FEEL LIKE GIVING UP…

May 11, 2018

REMEMBER THIS:

  1. Fat loss is tough!  It’s challenging!  It takes TIME, FOCUS & PATIENCE.  You are capable of all those things so believe in yourself and stay the course!
  2. You’re investing in your HEALTH – your mental and physical well-being.  It is better to eat clean and exercise than pay to see a doctor who will prescribe meds for high-cholesterol, diabetes, hypertension, etc…  You can prevent all of these maladies with the right foods and daily activity.
  3. Diamonds are built under a pressure!  Embrace the journey!  Live in the moment and appreciate the tools you have to get to your destination and fulfill your goals.  GREAT THINGS TAKE TIME!!
  4. Focus on what you CAN do, not on what you can’t do!
  5. It’s NEVER too late to start….  or to start over again tomorrow.
  6. There is no such thing as perfection.  Social media can be misleading and depressing.  Most of it is fake!  Aim for CONSISTENCY & PROGRESS. Aim to be better than yesterday…
  7. What’s the alternative – give up??  NO WAY!  The only way you can FAIL is not to try again.  KEEP TRYING, you will eventually get it!!!!

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HAVE A GREAT WEEKEND!!!