Archive for April, 2019

DAY 65….

April 24, 2019

LADIES!

This Sunday, April 28, is the LAST WORKOUT (#6) of our 12-week CALENDAR CHALLENGE!

Saturday & Sunday, May 11 & 12, will be the weekend we take our final photos and measurements before the photo shoot (which is taking place the following weekend, on Sunday, May 19.).

Please RSVP for this Sunday.  As per usual, we will have 2 classes @ 7am & 8am.

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COACH JASON SOARES fights this Friday, April 26!  This may very well be his last local fight…  Dana White, President of the UFC, will be in attendance!  Come cheer on your Coach and help us make some noise as we support Jason, as well as 2 other FFA fighters, Edir Terry & Shaheen Santana, looking to make an impression and take home the wins!  Come support your hard-working and dedicated athletes and make it a fun night out.  Get your tickets at cagetix.com

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We are also selling shirts we would like everyone to wear to the fight.  It’s in support of Jason “The Specimen” Soares.  You can purchase one from Coach Jason or Coach Lorraine for $15.  Otherwise, wear any RED shirt to the fight that night!   (The shirt is pictured here in black but the ones we are selling are red we can stand out the night of the fight!)

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HELLO MONDAY…. DAY 64!

April 22, 2019

HAPPY EARTH DAY!

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Today is a good day to remind ourselves that we have a responsibility to protect our planet and those who share it with us.  Here are 4 ways to help your environment on Earth and everyday:

  1. Recycle.  You can help reduce pollution just by putting that soda can or plastic bottle in a different bin. If you’re trying to choose between two products, pick the one with the least packaging. If an office building of 7,000 workers recycled all of its office paper waste for a year, it would be the equivalent of taking almost 400 cars off the road.
  2. Carpool, walk or ride. Walk or ride your bike to work, school and anywhere you can. You can reduce greenhouse gases while burning some calories and improving your health. If you can’t walk or bike, carpool. Every car not on the road makes a difference.
  3. Compost. Think about how much trash you make in a year. Reducing the amount of solid waste you produce in a year means taking up less space in landfills, so your tax dollars can work somewhere else. Plus, compost makes a great natural fertilizer. Composting is easier than you think.
  4. Turn off lights when you’re not in the room and unplug appliances when you’re not using them.  It only takes a second to be environmentally conscious.

SOLE SISTERS!

April 18, 2019

CALLING ALL SOLE SISTERS…

 

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We will be meeting this SATURDAY, APRIL 20th, in the Hammocks, at Wild Lime Park at 6:59am.  It’s a beautiful run in a scenic neighborhood!  JOIN US!  You’ll be glad you did!

5 REASONS WHY….

April 17, 2019

YOU AREN’T SEEING THE SCALE BUDGE!

Ladies,

If you’re still struggling with the extra weight and can’t seem to shake it off despite your efforts, read on…

As I have been saying a lot lately, there is only one way to gain weight – by eating!  So naturally, to shed the unwanted fat, you have to reduce your calorie intake!  It’s simple, but not so easily done, unfortunately.

If you’ve been trying to follow your meal plan or on a good eating regimen and are still frustrated, here’s what it likely happening:

1. You’ve filled your diet with only healthy foods… but you’re not counting calories.

Trading junk food for healthy food is a fantastic start, but you know the old saying… “too much of a good thing?”, well that applies in this case.  Calorie counting matters because every calorie counts.  Every calorie you ingest counts as energy.  A breakfast of granola with organic milk, a banana, and cage-free eggs is certainly healthy, but you’re looking at around 750 calories… Pretty steep for breakfast if you’re aiming for weight loss.  Eating too much – even if it’s healthy, will still contribute to weight gain or at least weight maintenance if you’re not creating a calorie deficit.  (That goes for fruit too!)

 

2.  You’re burning calories with exercise… but still consuming more calories than you’re burning.

Again, if you’re not counting calories, you won’t know how much energy you need to spend!  Plus, it is much harder to exercise your way out of a “bad” diet.  You may be eating 600-900 extra calories per day and only burning 300 in a workout.  So how do you figure out the number of calories you’re truly burning? A good place to start is a BMR (basal metabolic rate) calculator to estimate your general everyday calorie burn and calorie intake.  Personal tracking websites like MyFitnessPal and LoseIt are good for tracking your calorie intake as compared to your calorie burn each day.

 

3.  You make smart choices at restaurants… but you’re eating out too often.

Unless you are cooking the food yourself, you don’t really know exactly what you’re eating!  Dining out occasionally is fine, but if you find that the number on the scale won’t budge, you might to try cutting back on your restaurant visits.

 

4.  You’ve got no-calorie and low-calorie staples…. that are too good to be true.

According to the FDA, if a product has less than 5 calories per serving, the label can claim it has 0 calories.  Factor in multiple servings of multiple products (nonstick spray, sweetener packets, spray butter, etc.), and the stats can add up.  Additionally, the numbers on nutritional panels are allowed to be inaccurate by up to 20 percent.  And while supporting small business is great, the stats on products from bigger food brands are often more accurate.  If the nutritional stats seem too good to be true, they probably are.

 

5.  You count the calories in what you’re eating… but forget about the ones you drink.

You may stay away from regular soda and crazy blended coffee drinks, but there are other, more subtle sources of sippable calories.  A wholesome cup of OJ at breakfast has around 110 calories, and 2 tablespoons of cream add 40-60 calories to each cup of coffee you drink.  Even those healthy “green juices” often have a significant number of calories (and more sugar than you’d think).  Instead of juice, stick with whole fruit… It’s more filling. (Plus, chewing is more satisfying than sipping when you’re hungry!)  And your main drink of choice should always be WATER!!!

Day 57 – There’s still time…

April 16, 2019

HELLO MONDAY!

Ladies, are you looking to maximize your gains (or losses rather – fat loss that is!) in the shortest amount of time?

Well here are 3 things that will help accelerate the path to your fitness goals:

1.  GO SUGAR FREE!!
Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean.  And not just refined sugar.  I’m talking about all sugars.  Cut out all sweeteners and limit your intake of sweet fruits.  This will be hard at first, especially if you have a sweet tooth, but the rapid change in your body is fantastic incentive to keep going.
For starters, try it out for one week, only 7 days….  try cutting out everything that is sugar such as candy, chocolate, ice cream, dessert coffees (from Starbucks for example), baked goods (skip dessert this week), and everything else that contained one of the ingredients on the list below:
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When you see results at the end of the week, it will make it easier to keep going!

2.  DRINK MORE WATER.
Often times you may think you’re hungry when in fact your body is in need of some hydration. Drinking one to two glasses of water when you get a sugar craving can help quell that craving. Drinking plenty of water throughout the day also helps keep cravings at bay.

If you aren’t a fan of plain water, try adding slices of fruits, cucumbers or mint to your water to make it more pleasing to your palate. I’m also a big fan of sparkling mineral water or naturally flavored carbonated water.  Make a note of how much water you need at the start of the day, and make sure you meet your quota by filling up that many bottles (or one big bottle).

3.  COME TO ALL YOUR BOOTCAMP CLASSES
Focus your efforts on exercising at least 4x per week with us.  Your 4th class is on Saturday morning with the SOLE SISTERS. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal.

YOU CAN DO THIS!!

 

RSVP

April 12, 2019

for challenge WORKOUT #5, this Sunday, April 14th!!

7am or 8am

Everything in moderation…

April 11, 2019

right?

Well that depends.   What is considered “moderation” when you are referring to sugary sodas??

One can of soda per day doesn’t sound like much….

BUT 1 can, per day, in just under 2 months?  That’s the equivalent of 455 tsp of sugar.  This bag of sugar has the equivalent amount of sugar you’d be putting in your body if you had a can of soda (e.g. Coca-Cola w/39g sugar) every day for 46 days.

THAT’S OVER 4lbs!

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RETHINK YOUR DRINK!

Choose water EVERY TIME!  You can’t go wrong with water.  It has 0 calories, it’s refreshing, it’s necessary and it’s FREE!

SOLE SISTERS

April 10, 2019

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Another awesome, intense SOLE SISTERS workout coming your way…

SATURDAY, APRIL 13, 2019, let’s meet at FIU at 6:59am, in our favorite parking garage to get creative with incline running and stairs!

If you need more info re: meeting place, comment below.

 

APRIL 2019 STAR!

April 9, 2019

STUDENT OF THE MONTH

CONGRATULATIONS ANA!!!

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1. Age: 28

2. Profession: Medical Assistant at a dermatology office

3. When did you first start training at WOFB and how did you find out about us?
I started training towards the end of August 2018. I heard about WOFB through my stepbrother, Abraham.

4. Tell us about your sports & fitness background:
Prior to having a baby I was relatively active. I would go to the gym 3-4 times weekly to maintain my weight. I’ve never played any sports, not my thing.

5. Favorite Exercise (or type of workout):
I love upper body workouts as well as hiit workouts. Upper body targets a lot of my problem areas and excessive sweat always gives you the feeling you’re burning more calories!

6. Least Favorite Exercise:
It used to be running. However, I’m slowly improving and it no longer feels dreadful. So I’d say none 🙂 they all help you in different ways!

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? 
There isn’t enough time to answer this one. My body changes are obvious. I’ve lost 45 lbs so far.  Currently working on losing 10 more and toning my body.  Losing this weight has been one of my biggest accomplishments so far in life and its improved my mental health more than anything.  I was in a very sad place when I started this journey and never in a million years did I think I was capable of achieving this.  And while my body was changing, it was really my mindset that was completely transformed.  I am now a more positive person. I have an inner happiness that Ive never felt before.  I feel light in spirit, psychically and mentally.  And for the first time I feel like I can achieve anything I want, no matter how big or small it may be.  I am stronger, resilient, capable of things I never imagined.  I’m grateful to have taken a chance and stopped fearing the what ifs.  I’m thankful to have found this gym, along with all the amazing people I have met along the way.

 

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HUGE CONGRATS TO YOU ANA!!!!!  You definitely earned your title of STUDENT OF THE MONTH!  You’ve shown such dedication and heart… and you’re proof that hard work, patience and discipline get you REAL results!!!  KEEP GOING!  You’ve made us your #1 fans!

 

SOLE SISTERS

April 3, 2019

What a fun weekend ahead!

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Saturday morning, April 6th, we kick off an invigorating and scenic run at the Key Biscayne bridge. JOIN US in the parking lot at the start of the bridge at 7am sharp to get our hearts pumping and legs moving as we tackle Miami’s best incline!

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Looking for a beautiful place to run? √  
Looking to for a cardiovascular challenge? √  
Looking to build some lower body mass?

This run has it all!  DON’T MISS OUT!

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Next, Sunday, April 7th is EXTRA WEEKEND WORKOUT #4 if you’re a 12-week transformation challenger.  PLEASE RSVP for either 7am or 8am.  We will also be doing a quick weigh-in and taking mid-point photos for some – so bring your 2-piece outfits.

At 9:30am, after the last workout, there will be a brief and informal nutrition seminar (and Q & A) for those who have requested wanting to know a little more about how to calculate calories and macronutrients.  This session is open to all bootcampers and is FREE.  RSVP here if you’re interested.

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