Miami Women-Only Fitness Bootcamp

Tomorrow, Saturday, Aug 28, we will meet at FFA at 7AM!

From there, we will run to FIU and meet in our favorite garage for an amazing sweat session!

Please be on time as we’ll be leaving the gym promptly.

WE WANT TO KNOW!!!!!

Tomorrow, come dressed in your wackiest pair of socks! Most creative socks wins a free WOFB t-shirt!

Here are the last 15 seconds to complete your CORE CHALLENGE! Add this to your routine and record the whole 90 seconds! Send us the video via WhatsApp!

Our long sleeves are back in stock!!!! GET ONE WHILE THEY’RE HOT!

The next 15-second routine is to alternate crossing your feet while in the plank position. Have fun!

Today is DAY #3. Add these to your routine – go for 15 seconds! Your routine should now be 1 minute long.

Did you complete DAY 1 of the CORE CHALLENGE? Today you will add the 2nd part of the routine… another 15 seconds. By the end of today, your routine should be 45 seconds long.

VIDEO for DAY #2 routine –> https://youtu.be/bImhojklw4M

It’s a SIDE TO SIDE PLANK SHUFFLE.

TODAY we kick off another fun CORE CHALLENGE!

This one goes from Monday – Friday. See previous post for more detail. The video demonstrating today’s exercises can be found here:

DAY #1: https://www.youtube.com/watch?v=QcHcoxsmHpI

For tomorrow, add a SIDE TO SIDE PLANK SHUFFLE for another 15 seconds. The video demonstration can be found here:

DAY #2: https://youtu.be/bImhojklw4M

Today’s YUMMY TREAT is…

Nope, we aren’t talking about ice cream – it’s protein shakes!

Protein is an essential macronutrient for fitness gains and fat loss; there’s no disputing it. But when you can’t seem to get enough lean protein from real food, a protein shake can be a good substitute.

Not only does a protein shake take only a few minutes to prepare, it keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal.

My favorite recipe is the…

Orange Creamsicle Shake

-1 frozen banana
-½ cup vanilla Greek yogurt
-1 cup fresh squeezed orange juice
-1 or 2 scoops vanilla protein powder (check your label for serving size) – also look for WHEY PROTEIN ISOLATE when buying protein powder
-handful of ice cubes

BLEND & ENJOY!

Hey everyone!! As per your AUGUST 2021 calendar, tomorrow we start CORE CHALLENGE #2. Here’s what this challenge entails….

WHAT YOU NEED:
-a stopwatch
-floor space
-determination
-a video camera/phone (to record on the last day)

CORE CHALLENGE #2 starts with a 30-second routine. Every day you will add 15 more seconds to the existing routine. Everyday, I’ll post what you’ll need to do in the following day’s routine. By this Friday (day 5), your full routine should be 90 seconds long (1.5 minutes). Record it and send it to us via WhatsApp. We are looking for 3 winners to be featured in our CHA-CHA slide video that we’ll be producing at the end of this month. WINNERS will also be featured on our Instagram page!

For tomorrow…
DAY 1: 30-second routine:

-10 seconds ALTERNATING SHOULDER TAPS
-10 seconds MOUNTAIN CLIMBERS
-10 seconds ALTERNATING TOE TAPS

If you’re unsure how to perform the exercises above, check out this video https://youtu.be/QcHcoxsmHpI

HAVE FUN!

Due to the high probability of rain tomorrow, we will meet at FIU tomorrow morning instead of the schedule Coconut Grove run. Meet us in our usual spot in the FIU garage at 6:59am for a kick a$$ workout tomorrow! See you there!

1. AGE: I am 51 years young. 
   
2. OCCUPATION: I am a real estate investor. However, my most important job is being a mom and wife.
   
3. When did you start training at WOFB?
   I started working out at WOFB in May of 2019. It was the best decision I made. This is the best gym in town.
   
4. Tell us about your sports & fitness background:
   I have always been physically active and a huge fan of working out. As a kid , I participated in after school sports such as volleyball and soccer. As I got older I decided to join a gym near my house and took up running. 
   
5. Favorite Exercise (or type of workout):
   My favorite exercise is exercising at WOFB. Their workout routines are alway challenging and so much fun.
   
6. Least Favorite Exercise:
   My least favorite exercise is when I can’t make it to WOFB.
   
7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
   WOFB IS THE BEST GYM IN THE MIA. Their workout program is designed to challenge and transform not only physically but the way a person thinks about health and fitness. Coach Lorraine, Rima and all WOFB coaches are always challenging and pushing me to my limits and beyond. In the past two years, I have lost 20 lbs and gained muscle I never knew I could. The discipline, dedication and professionalism WOFB shows their members is the perfect combination for goal achievement and optimal results.
   
   

HUGE CONGRATS to you Ms. Rosiel. You make us proud!! You work ethic and motivation to be your best self, inspire so many women and mothers at the gym. Your energy is contagious and your attitude is exemplary! Keep being awesome! Thank you!

AND a SPECIAL THANK YOU to Miami’s own EL TORO LOCO CHURRASCARIA.

The owner and his sister are students here and they have generously donated $50 gift cards to our members who earn STUDENT OF THE MONTH. Their menu and quality of food speak volumes – they started out as a food truck and have grown to one of the hottest spots in Miami! Check out their website https://eltorolocochurrascaria.com/ and social media, @eltorolocochurrascaria.