This Saturday, Oct 1st, meet us at FIU in our favorite garage at 7am!!
For more info on the exact meeting location, email WOFBmiami@gmail.com.
Archive for September, 2022
SOLE SISTERS
September 29, 2022BACK TO NORMAL OPERATIONS TOMORROW
September 28, 2022Hello Bootcampers,
Hopefully no one suffered any serious damages today.
Our regular schedule resumes tomorrow – classes are back to normal hours, starting with the first class at 5:45 am. Stay safe everyone. Looking forward to seeing you all back at the gym.
The WOFB team
HURRICANE IAN
September 27, 2022Dear Bootcampers,
For everyone’s safety, FFA & WOFB will be closed tomorrow, Wednesday, September 28. All classes are canceled tomorrow.
We will send out more detail regarding Thursday’s plans.
Please stay safe everyone!
The WOFB team.
GET FOCUSED!
September 26, 2022Happy Monday!
Maximize your workouts ladies! What do I mean by this??
When you’re working out, be in the moment and focus 100% on what you’re doing.
It sounds obvious, but this crucial requirement for an effective workout is often overlooked. When you’re lifting weights, focus on that specific muscle group… on that specific movement. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics. Be in the “zone” and get more out of each workout!
Have a great & productive week!
The WOFB team
This Saturday!!!
September 21, 2022Take your running feet and meet us at the best running spot in Miami, the KEY BISCAYNE bridge! We will meet in the parking lot next to the start of the bridge at 7am this Saturday, Sept 24.
HAPPY MONDAY!
September 19, 2022THERE’S ALWAYS SOMETHING TO BE GRATEFUL FOR!
DON’T SABOTAGE YOUR EFFORTS!
September 16, 2022The weekend is a great time to relax and catch up on needed sleep and housework. Many also misrepresent the weekend as a time to let loose in their dietary habits.
Here’s a great visual representation of what might go wrong when you “LET LOOSE” on the weekends.
To lose 1lb in a week, you must restrict your current calorie intake by 3500 for that week.
400 calories deficit x 4 days = -1600 calories
2000 calorie surplus on the weekend = +2000 calories
TOTAL of 400 calories = no weight loss!
Weight/fat loss is a lot like math. If you’re intaking more calories than you are expending, your body stores the excess for a rainy day. To lose weight, you have to get your body to dip into those stores by eating less, exercising more, or both.
The 80/20 rule can & should apply when you want to maintain your weight, but NOT if you’re looking to shed some unwanted fat!
CONSISTENCY is key, even on Saturday! It’s all about perspective!
DON’T SABOTAGE YOUR EFFORTS & HARD WORK!
TROPICAL PARK!
September 15, 2022
SOLE SISTERS!!!
Let’s meet in the parking lot next to the Tropical Park track at 7am this Saturday, Sept 17.
START PREPPING TO PREP!
September 14, 2022
FAIL TO PREPARE & YOU PREPARE TO FAIL!
There’s never been a greater truth in the fitness industry than this! If you are not prepared, with a meal plan & workout schedule in hand and meals and snacks ready to go, chances are high that you will fall behind. As boring as routines and schedules may feel, they are necessary for goal-chasing and productivity.
On that note, here are my favorite tools for meal prepping and eating clean:
1. Kitchen Scale
You may need a scale to measure the protein & other food amounts assigned on your meal plan if they are not packaged by weight. Food scales range anywhere from $10-$50 (you don’t need an expensive one), and often come in handy!
2. Measuring Cup & Spoons
Always good to have a measuring tools around. You want to leave as little room as possible for error.
3. Containers
You need enough containers to store all of your meals. I recommend prepping 2x a week! I usually prep for the same day and the following 2 days.
4. Cooler
Be prepared with your meals on-hand every where you go!
5. Meal Plan
Of course, you will need the most important tool – a plan of what you’ll be eating!!!!
5. Water bottle
If you’re like me – ‘out of sight out of mind’, then you need a bottle of water to remind you to stay hydrated! You can also program a reminder in your phone – there’s an app for that!
You’ll never believe… it’s called “Drink Water Reminder”.
The most important part about losing weight/fat is your EATING. It’s not only the most important aspect, but the the most challenging one as well. WITH ALL THAT BEING SAID, if meal prepping is not for you, there is still a way to achieve the results you want. With PLANNING & PREPARATION, you can make healthy eating as easy as possible. If you don’t have the time or capacity to cook your own meals, you can order them!
We recommend Miami FitBox http://miamifitbox.com for all your food needs.
You can order individual meals, or in bulk, by the pound and match your meals up at home. By using our code WOFB10, you’ll get a 10% discount also.
Whatever you do, STAY FOCUSED and know that what you truly desire is in the palm of YOUR hand!!!!!!
Have a great Wednesday team!
NO SHORTCUTS!
September 13, 2022
Miami Women-Only Fitness Bootcamp 