Archive for September, 2018

HAPPY WEDNESDAY!

September 26, 2018
This Saturday, September 29th is a busy one…
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SOLE SISTERS @ 7am – We’ll be meeting up in Coconut Grove, across the street from Greenstreet Cafe (3468 Main Hwy, Miami, FL 33133).  JOIN US, it’s a beautiful run and ends with a satisfying breakfast =)  Parking is free!
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KICKBOXING @ 10am – With your champ, YAJAIRA!  Don’t forget to congratulate your coach on her amazing fight this past weekend.  It was Coach Yajaira’s 6th fight, but her 1st as a PRO.  She won in the first round with a rear-naked choke!
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PROTECT YOURSELF!  At 1pm, Coach Jason will be conducting a WOMEN ONLY self-defense seminar.  It is open to all members, FREE for Elite, $10 for Intro and $20 for any additional guests you’d like to bring.  Anyone and everyone can benefit from the knowledge that Coach Jason will be sharing.  The skills you will learn may one day save your life!
 
You can RSVP by replying to this email.
 
Regards,
 
Rima A.

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COACH YAJAIRA IS VICTORIOUS!

September 25, 2018

 

Coach Yajaira Cunningham won her first PRO fight in dominating fashion this past Saturday, Sept 22.  “La Pantera Negra” finished the fight in the 1st round by rear-naked choke!  We are proud of you Yajaira.  This is proof that hard work & belief in your abilities will always take you far!

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More Breakfast Ideas…

September 21, 2018

UACF-1200-cal-HIgh-Protein

Ingredients:
  • 1 tablespoon olive oil
  • 1 cup red pepper measured after chopping
  • 1 cup green pepper measured after chopping
  • 1 cup yellow onion measured after chopping
  • 2 cups baby spinach – roughly chopped measured/packed before chopping
  • 1 cup mushrooms measured before chopping
  • 2 cloves garlic minced
  • salt to taste
  • 4 whole eggs
  • 4 egg whites
  • hot sauce optional for drizzling on top!

Instructions:
  1. Preheat oven to 350 degrees F.
  2. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.
  3. Heat a large non stick skillet over medium heat.
  4. Once hot, add in oil, red pepper, green pepper, and onion.
  5. Saute 5-7 minutes, or until peppers are tender.
  6. Add in spinach and mushrooms and cook for an additional 2 minutes.
  7. In the last 30 seconds, add in minced garlic.
  8. Season with salt and remove from heat.
  9. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
  10. Stir in cooked veggies.
  11. Pour the egg/veggie mixture evenly into the prepared muffin pan.
  12. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
  13. Cool slightly and serve immediately!
  14. Leftovers can be stored in an airtight container in the fridge for about 4 days.
  15. These may also be frozen.
  16. To reheat, pop them in the microwave until warm.

Calories/nutritional info are for 1 muffin, so eat up and serve this with a piece of toast & your morning coffee!

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INCLINES…

September 19, 2018

do the booty good!

And that’s why SOLE SISTERS will be at the Key Biscayne bridge this Saturday, Sept 22 at 6:59am.

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Think about it…  where else can you get an amazing workout – strengthening your heart and legs, sculpting your booty and improving your endurance, while enjoying breathtaking views with great company?  It’s a no-brainer and a great way to kick off the weekend!

If you’ve never run the bridge, you MUST join us!  I promise, you will love it!  We meet in the parking lot, next to the start of the bridge.

As usual, if it’s raining, check back here as we will re route to our other amazing (sheltered) workout, FIU!

SEE YOU THEN!

 

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Hello Tuesday!

September 19, 2018

Ladies!!

Every day is another chance, a new beginning!

Today was officially DAY 2 of our BIGGEST LOSER CHALLENGE!  I’m still waiting on a few people to register so I can give you the final total!!  I am pumped and excited to be on this journey with you.  Let’s kick fat on the A$$!  Good luck to you all!

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This Sunday, Sept 23 is our first EXTRA WORKOUT!  As usual, there will be 2 classes – one at 7am and one at 8am.  Please register for your class by RSVP’ing here!

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IF YOU PARTICIPATED IN THE LABOR DAY 5K a couple of weeks ago, this is a message from GoRun:

Labor Day Trilogy Medals are now available to be picked up from either of our stores! Stop by the Kendall Store (11650 N Kendall Dr, Miami FL 33176) or the Brickell Store (120th SW 8th St Suite A, Miami FL 33130) to pick yours up. If you have not emailed us letting us know which store you want to pick the medal from, please let us know. Otherwise, we will be mailing it out to the address used during registration. If this address is not updated, please reply to this us with the updated information. If you already emailed us before, disregard this message.  Thank you.

 

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9-11

September 11, 2018

We will always remember and honor those we lost…

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SOLE SISTERS

September 7, 2018

This Saturday, September 8, SOLE SISTERS will meet at Tropical Park at the hill closest to Miller Dr. at 6:50am.  There is plenty of parking there!

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In case of rain, we will redirect to FIU.  Please check back here the morning of the run, for updates.

Don’t miss this workout….it will take your breath away, literally!!  On a serious note, the SOLE SISTERS workout are another great way to build endurance, stamina and burn tons of calories!!!  JOIN US!  If you’re an elite bootcamper, you’re a SOLE SISTER!

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In tomorrow’s post, I will detail the upcoming events in September!  STAY TUNED!

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What’s happening this month?

September 2, 2018

Microsoft Word - SEPTEMBER 2018.docx

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