Archive for August, 2019

FIND YOUR BOOTCAMP BUDDY!

August 16, 2019

We all make mistakes…  Especially when it comes to our health and fitness.  We procrastinate, we give in to our cravings one too many times, we skip out on exercising…. But whether you missed a week or more of your workouts this past summer, or you totally blew your promises of eating clean and following the meal plan, all it takes to get back on track is a little motivation.

FIND YOUR BOOTCAMP GOAL BUDDY!  Next time you’re in class, find someone who wants to help you meet your goals (if you don’t already have one) and exchange numbers with them.  Make a pact to call or text each other before every workout so you can be accountable.  You can also call each other in those moments of weakness, when you need someone to talk you out of giving in to something you will surely regret.  We all need that someone!

And this is why we’re here – all of us in the WOFB family.  As a group, we’re part of something greater.  When we work in numbers, amazing things can be achieved.

Let’s use this opportunity we have of being surrounded by hundreds of wonderful, motivated, like-minded women to get ahead.  We are all here with the same purpose – to get healthy and stay healthy so let’s make sure it happens.

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SOLE SISTERS

August 15, 2019

Hey SOLE SISTERS!

This Saturday, August 17th, let’s meet at TROPICAL PARK and get sweaty!!!!  We will meet outside the bleachers by the track at 7 AM.  There is plenty of parking there and it’s free.  This will be a fun workout!

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In case of heavy rain, check back here as I will post a PLAN B – which is always FIU, our sheltered run/workout.

SO MUCH TO BE GRATEFUL FOR!

August 14, 2019

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Irony, huh?

August 12, 2019

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BOOTCAMP-APPROVED SALAD DRESSINGS…

August 9, 2019

And they’re all STORE BOUGHT!

Yes, many salad dressings you find in the grocery store aisles are not ideal for you.  They contain loads of sugar and preservatives, turning your wholesome meal, into a not-so-nutritious, calorie-laden one.

But nowadays, as we are growing into more healthy conscious consumers, the options that exist are healthier than ever.  Even the creamy ones are not so bad!

A. BOLTHOUSE FARMS

1. Yogurt Dressings

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Only 40-50 calories per 2 tbsp (depending on the flavor), they have no artificial preservatives or artificial flavors.  They’re made with buttermilk and yogurt, and taste just as rich.

2.  Organic Vinaigrettes

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Fine quality ingredients, these organic vinaigrettes are robust and full of flavor.  Again, only 40-50 calories per 2 tbsp depending on the one you fancy.

 

B. PRIMAL KITCHEN

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Primal Kitchen was founded by Mark Sisson, one of the founders of the Paleo movement, which is similar to the keto diet in many ways.  The dressings are a little more costly and higher in calories, but the ingredients are top quality, made with avocado oil and contain no sugar, soy, canola, trans fats, artificial flavors, or high-fructose corn syrup.

 

 

2 DAYS LEFT…

August 7, 2019

to register for the Hang(Wo)man Challenge!

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This Friday, August 9th is the last day to register for the competition taking place on Sunday, September 8th @ 9AM.  After the LIVE competition, there will be a 60-minute outdoor, HIIT workout for all the participants!

Disclaimer: Although it’s a competition, it’s a FRIENDLY one!  Sometimes, a little pressure takes us a long way!  Win or lose, you will be stronger and fitter than you are right now at the end of the 30 days!

To REGISTER, check your inbox for the email.

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SOLE SISTERS

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Forecast is looking a little wet for the next few days but hopefully we can get our run in first.  This Saturday, August 10, meet us in Coconut Grove @ 7am SHARP, across from Greenstreet Cafe (3468 Main Hwy, Miami, 33133) for a scenic run that may (or may not) end with a scrumptious breakfast.  Parking is FREE until 10am.

In case of rain, we will redirect to our sheltered workout at FIU.  Check back here for last minute updates.

Food for thought!

August 7, 2019

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STUDENT OF THE MONTH!

August 3, 2019

WAY TO GO MARLEN!!

 

 

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1.Age: 31

2. Profession: Private Investigator

3. When did you first start training at WOFB and how did you find out about us?
May 2009. I was in the process of getting hired by MDPD before they froze all applications so I thought I needed to be in shape to make it! I had never worked out before and was out of shape.

4. Tell us about your sports & fitness background: Never worked out or played sports before May 2009.

5. Favorite Exercise (or type of workout): I don’t have a favorite. I like them all in rotation so I don’t get bored.

6. Least Favorite Exercise: The ones that are very technical.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Since starting WOFB I’ve lost about 30 lbs and maintained it without a problem.  I’ve learned to eat, I have more energy, I’m more active, and I’m happier!

Keep kicking’ butt!!  Your consistent attendance and effort to eat better have definitely paid off!!  WE SEE YOU!!!!  Congratulations!!

CAN YOU HANG WITH US???

August 1, 2019

…DEAD HANG that is!

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CHALLENGE ALERT!  CHALLENGE ALERT!  CHALLENGE ALERT!

FIRST, do you want to improve your upper body strength?
If so, READ ON:

HELLO AUGUST!   This month’s challenge, is the DEAD HANG CHALLENGE!  The dead hang exercise is a simple exercise that involves hanging from an overhead bar.  It’s very deceptive, like you’re just ‘hanging around’, but it’s a lot harder than it looks.

There are numerous benefits that will be gained from mastering your dead hang:

  • improved grip & forearm strength
  • fascial fitness (connective tissue that joins all your muscles, tendons, ligaments & bones)
  • stronger upper back
  • spinal decompression
  • improved shoulder (rotator cuff) strength and range of motion,
  • improved posture
  • un-tightens the lats!!! (big back muscle that is often tight and limiting)
  • improved core & abdominal fitness
  • a boost in your mental game.

More so, it is the first recommended progression exercise for the pull-up.  The muscles involved include primarily your hand and wrist flexors, your forearm muscles, your shoulders (specifically your rotator cuff), your upper back and your core stabilizers.

Follow the daily guidelines I have outlined for you.  Get through the hang time required each day – starting with DAY 1.  On the days when your grip is not strong enough, hold on as long as you can and when your grip fails, get back up and resume hanging until the time is up.  DO NOT give up without putting forth the effort & time required each day!  By the end of this, you will feel so much stronger and fitter.  Come on ladies!  Our upper bodies will thank us for this!

You can come to the gym anytime to put in the practice, or you can buy a bar and install in your own home.  They sell for $20-$30 from Walmart, Target, Amazon, etc…
They go in the door frame.  The best part is that the bar uses leverage to hold against the doorway so there are no screws and no damage to door.
For example:
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At the end of the 30 days, we will have a live competition of the longest dead hang, followed by a fun, HIIT workout!  Winner will get bragging rights, a WOFB t-shirt/tank top and a cash prize of $100!

How to enter??  Check your inbox ASAP*, look for an email called “CAN YOU HANG?”, read it thoroughly and reply!

Regards,
TEAM WOFB

P.S. IF YOU DO NOT RECEIVE AN EMAIL FROM US, COMMENT BELOW OR EMAIL ME AT RimaAvellan@gmail.com.

 

 

 

 

 

SOLE SISTERS

August 1, 2019

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LADIES!!!  Let’s tackle the stairs and ramps at FIU this Saturday, August 3rd.  Meet us at FFA at 6:59am if you want to burn tons of calories and get firmer buns!!!  Not even kidding!!!

We will park at FFA, group selfie and then warm up with a light jog to our favorite parking garage.  See you soon!