Miami Women-Only Fitness Bootcamp

CDC advising, “Throw away any onions that do not have a packaging sticker.”

READ BELOW:

https://www.yahoo.com/finance/news/salmonella-outbreak-linked-onions-throw-001425317.html

Challengers,

We all make mistakes…  Especially when it comes to our health and fitness.  We procrastinate, we give in to our cravings one too many times, we skip out on exercising…. But whether you missed a week (or more) of workouts or totally blew your promises of eating clean and following the meal plan, all it takes to get back on track is a little motivation.

FIND A GOAL BUDDY!   It can be anyone…someone with whom you share one or more similar fitness goals, a coworker, a loved one, your mom.  Find someone who wants to help you get ahead and exchange numbers.  Make a pact to call or text each other before every workout so you can be accountable.   You can also call each other in those moments of weakness, when you need someone to talk you out of giving in to something you will surely regret.

And this is why we’re here – all of us in the WOFB family.  As a group, we’re part of something greater.  When we work together, amazing things can be achieved.

Let’s use this opportunity we have – being surrounded by hundreds of wonderful, motivated, like-minded women to get ahead.  We are all here with the same purpose – to get healthy and stay healthy so let’s make sure it happens.

Birthdays, Halloween parties, baby showers, ….when it rains, it pours, as the saying goes.  That’s why there’s never an ideal time to start eating right – that perfect Monday doesn’t exist.  There will ALWAYS be a party, or a celebration of some sort…and that’s a good thing!  What has to change is your relationship with food – parties don’t have to equate with eating

With that being said, this holiday season has to be the toughest.   Party after party, we are constantly surrounded by calories.  With Halloween in sight, I want to warn you of the adverse effects of sugar.  STAY AWAY FROM IT!

READ THIS INFOGRAPHIC…

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Also, there’s a workout this weekend for our BIGGEST LOSER CHALLENGERS! Workout #3 coming your way this Sunday, Oct 24, 2021! Please RSVP by emailing WofbMiami@gmail.com. Include your name and if you’d like to attend the 7am or 8am class.

This weekend, we are also doing the mid-point weigh-ins for those who would like to make sure they are staying on track!

Have a great week!

It’s the start of another week, a.k.a. another opportunity to crush your goals!

Don’t let one bad day turn into a bad week or a bad month. Get up, dust yourself off and get right back on track. Plan your week but be able to accept that if you have to be a little flexible, it is ok.

Have you meal prepped?

Have you planned your workouts for this week?

Get it girls!

This Saturday, Oct 16, at 7am, let’s meet at the KEY BISCAYNE bridge to get our incline running on!

And wear pink!

Here are 2 recipes (courtesy of FitnessPal – with some personal modifications) that involve chicken and turkey.  I’ve included the nutritional info as well so you can keep track of your macronutrients.  These are great for the whole family!

1.  Easy Baked Turkey Meatballs

Ingredients

• 2 pounds 100% Ground Turkey Breast
• 1/2 cup Seasoned or Unseasoned* Breadcrumbs (I like the Panko style)
• 1/2 cup Carrot
• 1/4 cup Onion
• 2 Eggs
• *1 tablespoon Italian Seasoning (ONLY if you’re using UNSEASONED bread crumbs)
• 1 teaspoon Salt
• 1 teaspoon Garlic Powder
• Dash of Red Pepper Flakes (optional)

Directions

1. Preheat the oven to 350 degrees.
2. Finely mince carrot and onion by hand or in a food processor and then combine all ingredients. Use your hands to gently mix.
3. Shape meatballs into 2-tablespoon-sized-balls and place on a baking sheet covered in parchment paper.
4. Bake for 30 minutes at 350 degrees, checking at 30 minutes to ensure there is no pink in the middle of the meatballs. Cook for 5 more minutes if needed.
5. Serve with pasta or spaghetti squash, and your favorite tomato sauce. You can veg it up by adding sautéed onion, zucchini, red pepper, and grape tomatoes.
6. You can freeze the meatballs in a plastic bag in the freezer for up to 3 months, letting them defrost in the fridge or microwave before eating.

Nutrition Information

Serves: 12 |  Serving Size: 4 small meatballs

Per serving: Calories: 117; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 78mg; Sodium: 387mg; Total Carbohydrate: 5g; Dietary Fiber: 0g; Sugars: 1g; Protein: 20g

Nutrition Bonus: Potassium: 33mg; Vitamin A: 12%; Vitamin C: 1%; Calcium: 3%; Iron: 7%

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2.  Baked Honey Mustard Chicken

Ingredients

• 24 ounces uncooked Boneless, Skinless Chicken Breasts
• ¼ cup Honey
• ¼ cup Mustard
• 1 tablespoon Parsley, fresh chopped
• 1 tablespoon Dried Basil
• 1 teaspoon Smoked Paprika
• 1 tablespoon fresh Lemon Juice
• Sea Salt & Pepper, to taste

Directions

1. Preheat oven to 375 Fahrenheit.
2. Rinse and pat dry chicken breasts and place in a large glass dish.
3. Season them with sea salt and pepper.
4. In a small bowl, stir together the remaining ingredients and pour over the chicken. Flip each one over a few times to coat it well.
5. Cook for 45-50 minutes, turning and basting them half way through.
6. Note: Make sure the chicken breasts are fully cooked by inserting a meat thermometer into the thickest part of the breast to assure an internal temperature of at least 165 degrees Fahrenheit. If you don’t have a meat thermometer, slice into the thickest part of the breast to assure there is no pink.

Nutrition Information

Serves: 4  |  Serving Size: approx. 4 ounces of cooked chicken breast

Per serving: Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g

Nutrition Bonus: Potassium: 61mg; Vitamin A: 8%; Vitamin C: 7%; Iron: 11%; Calcium: 4%

Serve with a side of your favorite veggies and ENJOY!!

Your WOFB team!

HAPPY MONDAY!!

There has never been more truth in a saying… “FAIL TO PLAN, PLAN TO FAIL!”

Every goal requires a plan and your fitness goals are no exception. Aside from planning your workout schedule, you must have an idea of your daily eating plan.

When planning your meals, one of the first things you should think about is protein. The macronutrient is important for satiety and recovery, and can also help with weight loss and muscle-building efforts.

I recommend cooking protein in bulk to save you time and storing it. You can store cooked proteins in the fridge for no longer than four days. Any longer than that and you should portion individual servings into bags or containers, freeze them, and thaw them in the fridge overnight as you need them.

HERE ARE MY TOP 3:

EGGS
Hard-boiled eggs are a classic for a reason. They’re easy to make, simple to store and great for anyone counting macros (one large egg has 70 calories and 6 grams of protein).  

How to prep: To hard-boil eggs on the stovetop, fill a large pot with water & eggs. Reduce the heat to a simmer, cover the pot and let the eggs cook for 12-15 minutes. Remove from heat and cool in an ice bath before storing in the fridge or peeling.
I like to throw them on plain multigrain toast with a 1/4 avocado.  Mmmmmm!

THESE COOKING TIMES CORRESPOND TO ONCE YOUR WATER STARTS TO BOIL:

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CHICKEN
My favorite way to prep chicken – SLOW COOKED AND SHREDDED!  If you’re an avid meal prepper, you’re likely familiar with this one. Cook boneless, skinless chicken (breasts or thighs work) in a slow cooker or even boiling on the stove, then use two forks or a hand mixer to easily shred the meat without getting your hands dirty.

How to prep: 3 to 4 pounds (48–64 ounces) of boneless, skinless chicken breast takes about 5 hours in a slow cooker set to low. Season with salt, pepper and any other desired seasonings, and add a few tablespoons of water or oil to prevent the meat from sticking.  I like to mix with some hot sauce or spicy salsa, and a little bit of light sour cream.  You can add onions, green peppers, etc…

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TURKEY
Choose lean turkey to make meatballs, and mix with onions, garlic, herbs and spices. It takes a little time to roll and bake the meatballs, but having pre-portioned balls of protein (that are also easy to freeze and defrost) is well worth it.

How to prep: To make easy meatballs, use your hands to mix lean ground turkey with chopped onion, garlic, salt, pepper, chopped herbs and spices. I like to throw in an egg or 2 (depending on how much turkey) to hold it all together.  You can even throw in some shredded carrots & zucchini.  Roll the mixture into 2-inch balls, then bake on a sheet pan in a 350°F (177°C) oven for 30 minutes.

I will post a recipe for meatballs this week!

Throw in some flavored tomato sauce over a bed of zucchini noodles, and BAM!…  a delicious meal for the whole family to enjoy!

HAVE A GREAT MONDAY!

OCTOBER is BREAST CANCER AWARENESS month, an annual campaign to raise awareness about the impact of breast cancer, and the importance of getting screened regularly.

During the week of Oct 11-15, starting tomorrow, we will WEAR PINK to support the fighters, admire the thrivers and honor those taken too soon.

With so much competition on the grocery shelves these days, coupled with us trying to eat as healthy as possible, we often rely on food labels to help us decide which products to buy.

There are a lot of claims being made on food packages these days, but they don’t always mean what you think.  Plus, research shows that consumers often assume foods with these claims are healthier than those without them… and that the actual nutritional facts don’t do much to change people’s minds.  Don’t be blinded by buzzwords!

Read on for the full scoop…

1. ALL-NATURAL

Pop quiz!
Does the official, government-regulated term “all-natural” ensure that a product is:
a) free of all artificial ingredients,
b) healthy,
c) made without any GMOs,
d) all of the above, or
e) none of the above?

Shocker alert!
The answer is e) NONE of the above!

This is because there are no official guidelines — neither the US Food & Drug Administration nor the Department of Agriculture has criteria or requirements for what can and cannot be labeled all-natural. You’re basically taking the company at its word. I’m not saying that these companies are lying, but it all comes down to semantics — something that one company considers “natural” might be an additive that you’d consider pretty processed. Our advice for natural-food purists? Check the ingredient list for the full 411. And when it comes to weight loss and weight management, you’re gonna wanna read the nutrition panel carefully.

2. GLUTEN-FREE

This is one of the most popular and divisive label claims out there right now. Much like all the claims on this list, people tend to think gluten-free = diet-friendly.  In fact, a study found that 27 percent of gluten-free-food consumers eat these foods because they feel they’ll help their weight-loss efforts, and 65 percent of consumers who choose gluten-free foods do so because they believe them to be healthier than foods containing gluten.  But as one of the study’s food analysts explained, “there’s been no research affirming these beliefs.”

The good news for those who avoid gluten due to celiac, sensitivity, or because they just feel better when they avoid the stuff? As of 2013, official regulations dictating gluten-free standards are in effect.  So if you see that labeling, you can take it at face value.  Just don’t read more into it…

3. ORGANIC

This word is associated with wholesome and healthy… but it really refers to how the agricultural products were produced, grown, or raised.  When it comes to plant life, that means no conventional pesticides, forbidden synthetic fertilizers, bioengineering, etc.; for meat, poultry, and eggs, it means the animals can’t be given antibiotics or growth hormones.  Many studies have shown that organic foods may have certain health benefits, while others have found none.

The important thing to remember is that just because a food is organic does not mean that the food is good for you — organic brownies, burgers, pizza, milkshakes, and more can still pile on the pounds (resulting in other kinds of health risks). Read the nutritional panels.  On the bright side, the USDA does regulate what can and cannot be considered organic. (At least that’s what we’re told!)

TAKE HOME – Read the nutritional labels, watch your portion sizes and try to aim for whole, natural, unprocessed foods!

This Saturday, Oct 9, let’s take our running feet to scenic Coconut Grove. JOIN US! Everyone runs/jogs at their own pace.

Let’s meet in our usual spot, across from Greenstreet Cafe at 7am! Parking is free until 10am!