Miami Women-Only Fitness Bootcamp

We appreciate each and everyone of you!

This Saturday for SOLE SISTERS we are meeting at FFA/WOFB at 7AM to run a 5K (or 3.1 miles) in honor of the Surfside victims. This link has a list of resources to support those impacted by the Surfside building collapse. Check here if you’d like to donate: https://www.local10.com/news/local/2021/06/24/how-to-help-surfside-wants-you-to-support-those-impacted-by-building-collapse/

McCormick & Company Inc. is voluntarily recalling 3 of its seasonings due to possible salmonella contamination. Walmart, Target & Kroger are among stores that sold these spices.

The affected products were shipped to 32 states, including Florida, Bermuda and Canada between June 20 and July 21, the company said.

McCormick said consumers “do not need to return the product to the store where it was purchased” and is urging them to “dispose of the recalled product and its container.”

Contact McCormick Consumer Affairs at 1-800-635-2867, weekdays from 9:30 a.m. to 8 p.m. ET for a replacement or full refund and with questions.

1. a) McCormick Perfect Pinch Italian Seasoning 1.31-ounce bottle

• UPC: 052100049731
• McCormick item number: 901582629
• Affected date codes: MAY 26 24 K, MAY 27 24 K, JUN 04 24 K, JUN 05 24 K

b) McCormick Perfect Pinch Italian Seasoning 2.25-ounce bottle

• UPC: 052100038254
• McCormick item number: 901455463
• Affected date codes: JUN 30 24 H, JUL 01 24 H

2. McCormick Culinary Italian Seasoning 1.75-pound bottle

• UPC: 52100325743
• McCormick item number: 932574
• Affected date code: Jun 12 24 H

3. Frank’s RedHot Buffalo Ranch Seasoning 153-gram bottle

• UPC: 066200021047
• McCormick item number: 901543520
• Affected date codes: BB / MA 2022 SEP 06

CHANGE YOUR ATTITUDE, CHANGE YOUR LIFE!

Think about this!

What attitude do you bring into each day?? Take a second to really put some thought into this because generally, people don’t have much of an attitude awareness.

….and herein lies the first step to achieving your greatest potential in life –> learning to monitor your attitude and its impact on your work performance, relationships and everyone around you.

We all have a choice!  Your mind is a computer that can be programmed OR reprogrammed.

Every morning that we are blessed to wake up to, we have the power to choose:
an inner dialogue of self-encouragement and self-motivation, or one of self-defeat and self-pity?  

Each of us encounters hard times, hurt feelings, and physical and emotional pain. The key is to realize it’s not what happens to you that matters; it’s how you choose to respond.  Your reaction to adversity is what will make or break you!  You choose!

Here are some helpful tips on how you can turn your attitude into a winning one:
(http://www.success.com/article/why-your-attitude-is-everything)

HAVE A FANTASTIC WEEK!

I love running up stairs!!! It’s such a great way to keep your legs lean and strong, and work your cardiovascular system! Who is with me this Saturday, July 24th at 7am!? We’ll meet in our favorite parking garage! Check with Coach Lo if you need more info re: the meeting location! See you soon!

If you train long and hard enough, you’re probably familiar with that awful “sporty” smell that seeps out of gym clothes even after they’ve been through the wash. Eww! It’s a scent that plagues you with every burpee, squat and jumping jack, and it’s seemingly impossible to get rid of…or so I thought!

Odor in workout clothing is most commonly caused by a buildup of sweat and bacteria from your body – hence, why I wash my husband’s clothes in a separate load from mine.

I made the mistake of accidentally throwing my WOFB shirt into my husband’s wash load of training clothes. Oh boy!!!! That funky smell transferred into the fabric of my shirt and I couldn’t get it out – even after 3 washes.

I was determined to find a solution:

First off, you have to use an appropriate detergent. These 3 were highly recommended:

1. Sweat X Sport Extreme Laundry Detergent

2. Nathan Sport Power Wash Laundry Detergent

3. OxiClean Liquid Laundry Detergent

Although I haven’t tried these detergents yet, one thing I can vouch for that did work for me is the following…. after a recommendation from a couple of bootcampers, I bought the Downy beads. You toss a small cupful of the beads into the washer at the beginning of the load, before you start the wash and before you drop in your clothes.

Here are some more helpful tips:

• Turn clothes inside out before washing (since the sweat, oils, and bacteria from your body accumulate on the inside of the clothes).

• Wash clothes as soon as possible after wearing.
  
• If possible, let sweaty clothes air out immediately rather than stuffing them into a plastic bag or hamper.
  
• Don’t use more detergent than recommended or overstuff the machine, both of which make it harder for clothes to rinse clean. (In my tests, every single method did worse if I crammed too many items into one load.)
  
• Skip the dryer – After running your gym clothes through the wash, either let them air dry or put them in the dryer on a low/no heat setting.

It’s getting tougher to hold the plank but there’s one day left! As I write this, I am getting ready to hold my evening plank for 1:50 minutes. If you’re still in the challenge, DON’T GIVE UP! One more day to go!

Today is DAY 4 of our CORE STRENGTHENING routine. If you’re still in the challenge, CONGRATS!!!! Remember, you don’t have to increase your hold time to stay in the game…. the key is consistency. As long as you’re doing the plank twice a day and holding no less than 60 seconds, you’ve got this!!! My advice is to set 2 timers on your phone. As soon as the timer goes off, get down and do your thing (if possible). Don’t dwell or give yourself time to make excuses – JUST DO IT!

The plank (which gets its name from a stiff board; you’ll find out why!) is a simple, anytime, anywhere core exercise that can produce some fantastic benefits for the entire body. Yes – the whole body; not just the core muscles.

The classic plank activates the muscles of the abdomen, biceps, shoulders, buttocks, quadriceps, and shins! Moreover, according to the American Council on Exercise, performing the classic plank on a regular basis significantly reduces the risk of lower and upper back pain.

Some other benefits of planking include:

–  A boost to metabolism: Planks burn more calories than crunches or sit-ups.

– Improving core definition: Planking engages all of the major core muscles groups.

– Better posture: Planks help to keep your bones and joints in alignment, which encourages good posture.