Author Archive

HAPPY WEDNESDAY!

May 23, 2019

What if you could have…

1922706The metabolism of a 25-year old

1922706Jeans that fit

1922706Dense and strong bones

1922706Less jiggle when you walk (and wave)

WELL, YOU CAN!  If you’re interested in any of the above, you need to be LIFTING WEIGHTS!

Despite the growing popularity of females in fitness, I still meet women who are reluctant to lift weights for fear of getting bulky.

Lifting weights WILL NOT make you bulky.
But supplementing with drugs while lifting heavy will.

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When it comes to muscle mass & maintaining strength, the old saying “use it or lose it” is true.  When muscles are not used, they shrink.

DID YOU KNOW that women start to  lose muscle mass and function some time in their 30’s?  This is known as sarcopenia or muscle loss due to aging.  Physically inactive people can lose as much as 5% to 7% of their muscle mass each decade after age 30.  Even if you are active, you’ll still have some muscle loss, especially if you’re relying on a regime of cardiovascular exercises only.

The primary treatment for sarcopenia is resistance training or strength training with weight.  Resistance training can also help your neuromuscular system and hormones, and can also improve an older adult’s ability to convert protein into energy in as little as two weeks.

There are so many benefits to gaining and keeping your muscle mass.  My driving factor to keeping acquainted with my dumbbells is -> more muscle equals a better metabolism.   Your resting metabolic rate (ability to burn calories at rest) is increased when you have more muscle.  This equates to better and more efficient fat burning when you’re not exercising!

How much weight should you be lifting???
Now ladies, when I say lift weights, I’m not talking about massively heavy weight.  And likewise, I’m not referring to a 1lb pair of dumbbells either.  The best answer for this is by experimenting.  In order to build muscle, a good rule is to choose a weight that allows you to train in a ‘repetition’ range of 8-12, meaning that by the 12th rep, you’ve been challenged.

HOPE THIS HAS HELPED CLEAR ANY CONFUSION OR MISCONCEPTIONS.  Now get to WOFB and lift some weight to keep that metabolism revving!

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MEMORIAL DAY

Labor Day

On Monday, May 27, we will have one class at 10 a.m. in honor of Memorial Day.

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SOLE SISTERS

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Can’t get enough of those stairs!!

This Saturday, meet us at FFA at 6:59 a.m.  We will warm up with a quick run to FIU before we hit the stairs and ramps.  The BEACH WORKOUT AND BBQ is only 38 days away!!!

HAPPY TRAINING,

The WOFB Team!

Tuck Your Shoulder Blades Down and Back!

May 16, 2019

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This tip is great for chin-ups, but it’s more than that. By sliding your shoulder blades down and back before an exercise — like you’re tucking them into your back pockets — can improve your results and protect from injury. It helps activate your lats (back muscles) for pulling exercises, work your pecs (chest muscles) more completely in pushing exercises, keeps your torso (upper body) up during a squat and can reduce painful impingement on your rotator cuff (shoulder muscles) during biceps curls.

THIS TIP IS GREAT FOR ANY & ALL EXERCISES, ESPECIALLY WHEN STRENGTHENING THE UPPER BODY!

New time you’re working out, try it.  Tuck your shoulders down and back before initiating the exercise.  Get used to this position as being the starting point and you’ll notice better form, better strength and decreased injury.

SOLE SISTERS!

May 15, 2019

Ladies,

The beautiful Key Biscayne bridge is missing her WOFB girls.  It’s time we pay her a visit!

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This Saturday, May 18th, let’s meet at the bridge, in the parking lot immediately at the start of the bridge, and run those inclines and declines!  Running the bridge is not only good for the soul, but your heart, legs and buttocks benefit immensely as well!

In case of heavy rain, check back here as I will post PLAN B – which is always FIU, our only sheltered run/workout.

Be there at 6:59am so we can get a nice group photo and start in unison!

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DAY 85!

May 14, 2019

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GET YOUR BODY CALENDAR-READY TRANSFORMATION CHALLENGE….

Although the results are in, we still have a few days to go before we complete the full 90 days!  I want to congratulate everyone who came in this past weekend to get measured and get their AFTER photos taken.  I have to say that in all the years we’ve been doing transformation challenges, this one has so far yielded the most positive results.  I’ve had the pleasure of witnessing a record number of success stories in the past 3 days!
GREAT JOB LADIES!

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HAPPY MOTHER’S DAY!

May 12, 2019

TO ALL MY MOMS OUT THERE WHO DESERVE RECOGNITION 365 DAYS OF THE YEAR AND….

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HIIT IT!

May 9, 2019

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Whether you’re new to working out or have been a life-long enthusiast of fitness, you’ve likely heard of the term HIIT when referring to workouts, otherwise known as HIGH-INTENSITY INTERVAL TRAINING.

Sound intimidating?   It’s not.  And if you’re a member of our gym, you’ve definitely experienced HIIT workouts.

For years, people believed that you had to invest hours in the gym to see results.  HIIT is simply just taking the exercises you’re already familiar with and executing them with more intensity and stamina, interspersed with short rest breaks in between.  Do this non-stop for 30-40 minutes and you have a very strenuous exercise session that gets results!

Targeted HIIT workout sessions can help build muscle and burn fat more effectively without spending hours working out.  More so, the need for oxygen during the recovery phase to make up for the oxygen shortage during the workout helps burn more fat after the workout is done – more so than just regular or steady-state aerobic exercise.

HERE’S A HIIT WORKOUT YOU CAN DO AT HOME:
(No equipment necessary!)

-60 seconds of hard work, 100% effort
-30 seconds of rest

FOR 3 ROUNDS:
a. Push ups
b. Mountain Climbers
c. Squat Jumps
d. Split Lunges
e. Planks

 

SOLE SISTERS

May 8, 2019

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STAIRS!  STAIRS!  STAIRS!

We’ll be tackling the stairs and running the ramps at FIU – in our favorite garage this Saturday, May 11.   We will MEET AT FFA to get a group photo first and then run to FIU for our warm up.  Let’s meet at 6:59am sharp!

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HOW MUCH SUGAR DOES YOUR DRINK CONTAIN?

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RETHINK YOUR DRINK!!

LIFT!

May 8, 2019

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…and notice how much more dense muscle tissue is -> 5 lbs of muscle occupies less space than 5 lbs of fat.

That’s why lifting weights is more beneficial for your metabolism
than running on the treadmill!

DAY 78 …. & SO MUCH GOING ON!

May 6, 2019

Ladies!

IT’S MONDAY!!!!!!!  You can either cry about it, or be thankful that you have another chance to start a FABULOUS WEEK!  You are in charge of your own happiness and it’s all about perspective and attitude!!  SO LET’S GET IT!

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First, if you are a 12-week challenger in our GET YOUR BODY CALENDAR-READY contest, sign up with Coach Lorraine to get your final measurements done & AFTER photos taken this weekend.

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She has the sign-up sheet with the available times and dates.  The photo shoot will be on Sunday, May 19 and you will get more info as the date approaches.

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The TWILIGHT 5K is fast approaching.  It’s an evening run in the scenic Coral Gables neighborhood.  JOIN US and add another medal to your collection!

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WHEN:  Sunday, June 2nd at 6:00PM
Entry fee is only $35 for adults and $20 for kids.  YES, BRING YOUR KIDS TOO!

SIGN UP WITH OUR TEAM by clicking here –> WOMEN ONLY FITNESS BOOTCAMP TEAM

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It’s CONFIRMED!  Our Annual Beach Workout & BBQ is set for Saturday, June 29, 2019!

SAVE THE DATE!

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DAY 76!

May 5, 2019

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The 12-week GET YOUR BODY CALENDAR-READY is winding down…  only 2 weeks to go before the photo shoot!  Next weekend we’ll be taking the “after” photos and doing the final body fat measurements.  Starting this Monday, you can sign up for your preferred day (Friday, Saturday or Sunday) and time with Coach Lo.

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DON’T DRINK YOUR CALORIES!

Coffee