Miami Women-Only Fitness Bootcamp

THURSDAY, NOV 28 – THANKSGIVING

1.  Turkey Trot at Tropical Park at 7AM We already have a team registered -> WOFB
   JOIN US!  You have to register as an individual first, and then find your team by entering WOFB.  CHECK IT OUT –> https://www.turkeytrotmiami.com
2. CRAZY TURKEY WORKOUT at 10AM – All Levels (Elite & Intro) Are Welcome!

FRIDAY, NOV 29 – BLACK FRIDAY

1. INTRO CLASS w/ Coach Abraham at 5:45 AM ONLY
   (No Kickboxing)
2. KICKBOXING CHALLENGE at 9:15 AM

SATURDAY, NOV 30

1. SOLE SISTERS at Hammocks Trail – 7 AM.  We’ll meet in the parking lot of the Miami-Dade park (Hammocks Park), next to Hammocks Middle School, 9889 Hammocks Blvd, Miami, FL 33196

2. Kickboxing Class at 10 AM

DID YOU KNOW?

That’s why it’s important to get sufficient sleep, eat clean (protein, veggies, healthy carbs) and rest on those off-days.

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Want to add another 5K to your mileage?

FREE 5K event tomorrow, Saturday, Nov 23rd, to help FIU students.

Sign up here:
https://www.active.com/north-miami-fl/running/distance-running-races/fiu-turkey-trot-2019

Hello ladies!

Mother Nature is giving us a chilly start to the weekend.  I must admit, it’s a nice change.  Makes the fall season feel more authentic!

Next week is BRING A FRIEND week.

Here are some details:

From Monday, Nov 18 – Friday, Nov 22, you can bring ONE friend to any or every class you attend in that time period.  That ONE friend can be the same person or it can be a different friend each class, as long as they’ve never been a member of WOFB before.

Make sure to show up 15 minutes before class to give them time to fill out a waiver.

Now here’s even more incentive than just showing off your favorite workout gym and amazing coaches…

Every friend that signs up for WOFB (or FFA), earns you a FREE SPIN of our NEW WOFB prize wheel.  Check out the prizes!!!

THERE’S EVEN MORE!!!!!

As a THANK YOU for sharing your love of our gym, the first person to have 5 REFERRALS sign up for any one of our programs (MMA or bootcamp), before the end of the year, December 31st, 2019, automatically gets an EXTRA $500 CASH on top of their previously earned prizes from the wheel.

Our Annual TURKEY TROT is BACK!

Every year, we start off Thanksgiving Thursday with a grateful run, a 5K or 10K at Tropical Park.  This year is no different.  We already have a team registered -> WOFB.  JOIN US!  You have to register as an individual first, and then find your team by entering WOFB.

CHECK IT OUT –> https://www.turkeytrotmiami.com

After the race, it’s off to breakfast to refuel and then back to WOFB for more calorie-burning fun with our CRAZY TURKEY workout at 10AM.  You don’t want to miss this one!!!   (We’re doing our part in getting you ready to enjoy Thanksgiving dinner!)

If there’s one thing that can easily sabotage your weight loss efforts, it’s liquid calories.

Some people don’t include beverages in their daily calorie count, assuming it’s insignificant.  Well, think again!

1. The amount of SUGAR in sodas is wreaking your insides.
Take a teaspoon of sugar and dump it on your kitchen table. Do this 10 times! What do you have besides a sticky mess?  …the amount of sugar found in one 12-ounce can of soda.

1 tsp of sugar = 16 calories x 10 = 160 calories

A sugary habit is the doorway to poor nutrition, weight gain, type 2 diabetes, and other health complications.

Diet sodas are not any better for you.  Don’t fool yourself into thinking you’ve been “good” by drinking diet sodas. The artificial sweeteners in these drinks have been proven to stimulate your appetite, increase sugar cravings, and promote fat storage and weight gain. When you eat something sweet—even when it has no calories—your brain is tricked into wanting more calories because your body is not getting enough energy  to be satisfied.  This is why a lot of people never reach their full health potential or weight loss goals, because they are constantly being pushed around by these chemical artificial sweeteners that trick the brain and body.

2.  Soft drinks are laced with GMOs.
If you try to avoid GMOs, beware that the main ingredients in soft drinks are almost always made from GMO crops. Besides the sugar itself, additives derived from GMOs such as citric acid, erythorbic acid, fructose, aspartame, and sodium citrate are within many of these drinks. This is why Coca-Cola has opted to use a QR code vs. a real GMO label on their packaging – to continue to try to hide the fact that their drinks are FULL of GMOs.

3.  Sodas acidify your body and destroy tooth enamel.
The ingredient phosphoric acid in sodas is known to dramatically acidify your body and erodes your teeth. Dr. Jameth Sheridan, Doctor of Holistic Medicine (D.H.M.), states that it takes 36 glasses of water to re-alkaline your body after drinking just one diet soda. 36 glasses!

4.  The preservatives in soda create carcinogenic benzene.
Potassium benzoate and sodium benzoate are other soda preservatives that when combined with either ascorbic acid (vitamin C) or erythorbic acid produce benzene, a known carcinogen. This toxic combo is found in some sodas.

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SOLE SISTERS

This weekend is gearing up to be a chilly one so dress warm!!  Our SOLE SISTERS meet is at the beautiful Key Biscayne bridge.  Meet us in the parking lot immediately before the start of the incline at 6:59am.  As usual, this run never disappoints – the breathtaking views and the steepness of the run make for an amazing start to your Saturday!

I love this photo.  It is so powerful.

Caught up in our busy lives and surrounded by social media, we sometimes forget the existing heroes who fought for our freedom years ago – the Veterans.
 We see the greys in their hair and wrinkles in their skin, but not the years of experience through battles fought with great valiancy.
Today, let us remember the honor, pride, and freedom they brought to our country by paying respect to their great sacrifices. 

This day is for you  – all of you men and women who fought with your hearts and souls, so we can be at peace today.  Thank you for your selfless and brave sacrifice!

You are the real heroes!