Miami Women-Only Fitness Bootcamp

another hard-earned medal to your collection, join us for the upcoming Twilight 5K,  benefitting:

• Tropical Audubon Society (A group of dedicated citizens who care about the quality of South Florida’s environment)
• South Miami Police Explorers (A program for youth in law enforcement)
• Branches, Inc. South Miami (An organization that helps working families and their children break the cycle of generational poverty)
• Sofia’s Hope (A charity fighting for childhood cancer)

The race is in the evening, and the course winds through the quiet South Miami neighborhood adjacent to FootWorks, then ends near Town Kitchen & Bar at a block party with music, food, beer (for 21 and older), kids zone, kiddie dash, and souvenir shirts in all sizes.

WHEN:  Sunday, June 2nd at 6:00PM but if you register now, before April 1st, entry fee is only $20 for adults and $10 for kids.  YES, BRING YOUR KIDS TOO!

SIGN UP WITH OUR TEAM by clicking here –> WOMEN ONLY FITNESS BOOTCAMP TEAM

AND I’ll see you all at Tropical Park tomorrow….6:59AM sharp!!

TROPICAL PARK HERE WE COME!

Ladies, meet us by the hill (closer to the Miller Dr. entrance) at 6:59am this Saturday, March 30th, for some run, fun & sun (fingers crossed!).  Parking is free.  Don’t be late!!

These days, the term ‘hack’ is being used to describe a ‘quicker, easier and more effective method for achieving a goal’.

That being said, today’s theme is MEAL HACKS, a.k.a. fat loss hacks…how to find more effective meal options (or replacements) to aid in losing fat & achieving a healthier lifestyle.

#1: CAULIFLOWER RICE

This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

Check it out for yourself:

You can make cauliflower rice yourself or you can now buy it in the frozen aisle of your favorite supermarket.  Here’s a photo tutorial if you want to try doing it yourself:
https://ohmyveggies.com/cauliflower-rice/

#2: VEGETABLE NOODLES

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains.  Pasta has its benefits but on a day to day basis, when trying to lose fat, it can be dangerous!  It is very high in calories –

Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Here’s another helpful link to several different ways you can make zucchini pasta:
https://downshiftology.com/how-to-make-and-cook-zucchini-noodles-the-most-popular-methods/

#3: LETTUCE-WRAPPED

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way!

#4: WATER

This one is a no-brainer!
So many weigh/fat loss goals are left in the distance because of empty calories that people are not even aware of…from sugary “fruit” juices to calorie-packed coffee beverages.  Check your numbers!!  Better yet, replace all beverages with water!  This simple hack could change your life.  

If you find water to be boring, infuse it with some fruit, or throw in some lemon/lime slices.  As with everything, in time, you will ask yourself how you used to drink all your calories!

Have a great week!

WOFB TEAM

This Saturday, March 23rd, we’re taking our legs to FIU where we will continue to strengthen and sculpt them by doing lots of stairs and incline running!  If you’ve never done the FIU workout, you’re in for a real treat….a real sweaty treat!!!  Bring your towels, water bottles and lots of energy!

MEET US AT 6:59AM SHARP!

If you need more info re: meeting spot, comment below and we will send you directions.

Hey ladies!!!

Today is DAY 30 – we’re about 1/3 of the way.  If you’re still not in the “groove” of things, DON’T DESPAIR!  You can still achieve significant results if you get focused and disciplined NOW!  What is stopping you?

This weekend is EXTRA WORKOUT #3!

Please RSVP for either 7am or 8am, this Sunday, March 24.

I hate to be the bearer of bad news… on a Monday… =(
Found these #truths on the web today:

LADIES, speaking from personal experience, if you don’t keep up with your stretches, it will become harder & harder to regain your flexibility, causing you to be stiff and prone to injury.

PLEASE, you need to take the time to stretch!  As we age and continue to exercise, we need to stay limber!  Stretching helps you maintain good posture and prevent muscle imbalance, which almost always lead to injuries (we don’t need!).

Here is Lorraine demonstrating a few lower body stretches that you can do at home.  You can even do these while watching TV:

LOWER EXTREMITY STRETCHES

BURN CALORIES & THEN REFUEL WITH A TASTY (HEALTHY) BREAKFAST!

This Saturday, March 16th, SOLE SISTERS are in Coconut Grove @ 7am.  We’re meeting across the street from Greenstreet Cafe (3468 Main Hwy, Miami, FL 33133).  If you’re in the ELITE program, JOIN US, it’s a beautiful run and ends with a satisfying breakfast =)  Parking is free!

Hang in there!!!  Visualize yourself in 9 weeks after being consistent and faithful!  The reward is HUGE!

Ladies, Happy International Women’s Day to each and every one of you!