Miami Women-Only Fitness Bootcamp

SOLE SISTERS! Meet us at the spot, at FIU, tomorrow morning, Saturday, Oct 31st at 7am to get our grind on!

when one of the bootcampers went as “COACH LORRAINE” for Hallowe’en!

It’s time to RSVP for this weekend’s extra challenge WORKOUT! This Sunday, Nov 1st, will be our post-Halloween workout #3!

Are you in for 7am or 8am?

Please remember – to keep it fair, you can only RSVP for yourself.

TOP 3 COSTUMES
as voted on by YOU, will be recognized on
Sunday, Nov 1st.

JOIN US at the KEY BISCAYNE bridge for an exhilarating workout, complete with inclines, declines, motivating peers and a beautiful backdrop! Let’s take advantage of our amazing city and get our bodies moving outdoors. You can’t help but fall in love with this run!

Meet us in the parking lot at the start of the bridge at 7AM sharp!

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HALLOWEEN IS AROUND THE CORNER!

It’s time to put your creative talents to work!!!

Get spooky… get kooky… get fun!!!

Members & staff will be voting for their favorite costumes from each class, starting on Wednesday, Oct 28 up until the 10am kickboxing class on Saturday, Oct 31st. The top 3 costumes will be recognized and awarded on Sunday, November 1st!

We can’t wait to see what you’ve got!

Here’s a glimpse into some of last year’s favorites…

WHAT’S YOUR PLAN????

SOME HELPFUL TIPS FOR MEAL PREPPING….

Planning and making meals ahead of time doesn’t just make it easier to eat clean.  It can also save you time trying to figure out what to eat each day!  If you often stare into the pantry or the fridge at the end of the day wondering what to make for dinner, meal preparation can be a lifesaver (and a calorie saver)!

1.  Make chicken and vegetables more interesting by adding different herbs and spices. Try different dips, like hummus, beetroot dip or tzatziki, and dip slices of veggies into it for a snack! If you have a slow cooker, use it to make delicious stews or soups that you can portion and store to use during the week.
2. To make meal prep easier, focus on preparing ingredients, rather than full meals. Wash, chop and prepare your vegetables then store them in airtight containers in the fridge. Cook grains (like quinoa, brown rice or barley) ahead of time and freeze the portions in individual freezer bags. Then you just combine the ingredients to build a healthy salad or hot meal.
3. Store your ingredients correctly.  No one wants to waste food, so make sure you are storing prepared ingredients correctly. Plus, you don’t want to risk eating something that has gone bad! Here are a few guidelines for how long those meal prep foods last:

• Boiled eggs — In their shell, boiled eggs can be stored for up to one week. Once the shell has been removed, they need to be eaten the same day.
• Cooked rice — Keep cooked rice in an airtight container in the fridge and eat it within two to three days.
• Cooked chicken or salmon — Once cooked, chicken or salmon can keep for up to two days in the fridge (I keep chicken for 3 days).
• Roasted vegetables — After roasting, vegetables can be placed in airtight containers and stored for up to a week in the fridge.
• Legumes and lentils — Try to use these within two days of cooking.
• Grilled red meat — Store in a container in the fridge and use within three days of cooking.
• Prepared soups or stews — Freeze for up to 2 months, or keep in the fridge and use within 3 days.

Flaxseed was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it. Now, thirteen centuries later, some experts say we have preliminary research to back up what Charlemagne suspected.

Most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.

Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber and 37 calories.

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

You can buy flaxseed in bulk — whole or ground — at many grocery stores (Publix) and health food stores. Whole seeds can be ground at home using a coffee grinder or food processor.

Tips for including flaxseed in your diet:

• Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
• Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
• Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
• Bake ground flaxseed into cookies, muffins, breads and other baked goods.

Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn’t be taken at the same time as oral medications. As always, talk with your doctor before trying any dietary supplements.

October is Breast Cancer Awareness Month, an annual campaign to increase awareness of the disease.

https://www.nationalbreastcancer.org/breast-cancer-awareness-month

Let’s help increase awareness for breast cancer and breast health! This Sunday is our 2nd extra challenge workout! Let’s ALL wear pink and spread the word. RSVP now for either 7am or 8am!

Download the free eBook, Breast Problems That Aren’t Breast Cancer, to learn about the most common benign (non-cancerous) breast problems, how to detect them, if they are harmful, and how they’re treated.

Breast Problems That Aren’t Breast Cancer eBook