Archive for January, 2021

CONGRATULATIONS COACH ABRAHAM!!

January 29, 2021

Coach Abraham and his significant other welcomed their first child on Wednesday night – a baby boy!  Welcome to the world Baby Roman Ali Aguirre! 

SOLE SISTERS !!!!

January 28, 2021

JOIN US THIS SATURDAY AS WE STRENGTHEN OUR LEGS AND HEART DOING STAIRS!!! Meet us in our favorite garage at 6:59AM! If you need more direction on where to meet, email us at WOFBmiami@gmail.com.

REMINDER….

January 27, 2021

ARE YOU READY????

January 26, 2021

Are you ready to take your discipline to the next level?

Are you ready to finally say goodbye to that unwanted weight?

Are you ready to work for those goals and prove to yourself that you can do it??

Our 12-WEEK TRANSFORMATION CHALLENGE kicks off on Monday, February 22, 2020.

Measurements and initial photos will be taken the weekend of Feb 19, 20 & 21. More details to follow!

SOLE SISTERS

January 22, 2021

Meet us at the hill tomorrow morning at 6:59AM. Get ready to sweat!

GET READY!

January 19, 2021

WORDS OF WISDOM

January 18, 2021

SOLE SISTERS

January 15, 2021

KEY BISCAYNE here we come! It may be a little chilly so dress accordingly!

If you’ve never done this run, you’re missing out!!! It’s a great run on a majestic bridge, surrounded by beautiful scenery. Meet us in the parking lot at the start of the bridge at 7am!

THE AGE OF EXECSS!

January 13, 2021

It’s no secret that the size of the average adult has expanded over the last forty years…and studies show that potion sizes have grown right along with us.

Researchers from NYU found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s…. and this phenomenon hasn’t shown signs of slowing.

A large order of French fries from McDonalds’ weighs the same as 1998’s Supersize fries.

And it doesn’t stop there…

Check out these eye-opening figures, provided by the National Institute of Health:

  • Today’s 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
  • Today’s 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
  • Today, a large cookie has about 275 calories. This is 200 more calories more than a cookie 20 years ago.
  • Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Obesity is on the rise because people eat too many calories and do not exercise enough.

Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must.

But first, here’s how to handle today’s extra-large portions…

#1 – Stop Cleaning Your Plate

Our mothers did a great job when they taught us to “clean our plates.” The problem now lies in the fact that our plates are usually loaded with more than 3 times the calories we really need.

So what’s the solution?

Realize that it is O.K. to leave food on your plate. Don’t throw it out – just save it for later!

Eating everything on the plate may have become a habit for some, but it is a habit that can be broken.

Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. (Don’t worry—your mom won’t send you to your room!)

#2 – Slow Down

Eat your next meal slower than usual.

Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.

#3 – Go Halfsies….

if you’re outdoor dining.

The next time you go out to eat, share an entrée with your guest(s) and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate. If sharing isn’t an option then ask the server for a take-out box along with your order. As soon as the food arrives, put half in the box.

LIVING IN COLOR!

January 12, 2021

ATTENTION ALL CLASSES!!

For tomorrow and Thursday, dress in your favorite color from
HEAD to TOE!

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INCLINE RUNNING….

As most of you know from experience, running uphill is more challenging than running on a flat surface.

For one, incline running increases oxygen consumption considerably.  (I’m sure you’ve discovered this as you are huffing and puffing uncontrollably on your way to the top.)


How much more?  “An athlete running at an easy 10 min/mile pace has an estimated oxygen consumption of 36 mlO2/kg/min, where running the same speed on a 10% grade (a grade of 100% = 45 degree angle) increases oxygen consumption to 50 mlO2/kg/min. That’s almost a 40% increase in energy expenditure!

Running on a flat surface, requires energy for horizontal work. The extra energy needed to lift the body vertically against gravity accounts for this extra energy expenditure.

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Now moving on to the locomotive muscles, the change in slope puts the foot into severe dorsiflexion,

stressing the gastrocnemius, soleus, (calf muscles) and plantar fascia (sole of foot). The trunk also leans forward, placing more stress on the hamstrings, glutes and back extensors.

And that’s only when going up.  Going down is another story…
Running downhill would seem easier, but it requires control.  Your muscles are working eccentrically (the muscles are developing tension and lengthening at the same time) during the “braking” action by the anterior tibialis (shin muscles) on the lower leg, and the quadriceps on the thigh.  Eccentric muscle actions cause muscle damage and are the cause of post exercise muscle soreness, a.k.a. that bittersweet pain we crave after each workout.

So there you have it.

And on that note, we will visit our beautiful Key Biscayne bridge this Saturday, Jan 16 to better understand these scientific findings, lol!!