Miami Women-Only Fitness Bootcamp

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Meet us in COCONUT GROVE across from Greenstreet Cafe (3468 Main Hwy, Miami, FL) at 7am, this Saturday, June 3, as we kick off the first weekend of the month with an invigorating run along Main Hwy.

SCHEDULE CHANGE FOR THIS SATURDAY!

The calendar says Coconut Grove but we are relocating to FIU due to high chance of rain for this Saturday, May 27. Meet us in our favorite garage at FIU this Saturday at 7am!

SATURDAY, MAY 27 – FINAL MEASUREMENTS for our….

PLEASE SEE COACH LORRAINE to schedule your time to get your FINAL measurements & AFTER photos done on Saturday.

I’m sure you’ve heard this once or twice before ….. 😂

This great tip from your caring coaches will take you a long way, especially when gravity starts overpowering your muscles! But more importantly, you should adopt this position while exercising.

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.

Let’s make this the best week ever!

REMINDERS:

1. This is the last week of our “HANG IN THERE” Challenge. Get your pull-ups with band in! If you didn’t get them in yesterday, start today!
2. This weekend, on Sunday, May 28 – we will be conducting the final measurements and ‘after’ photos to wrap up our 6-WEEK CHALLENGE.
   

Stay tuned for more info!

Join us this Saturday, May 20 at the beautiful Key Biscayne bridge at 7am for our weekend morning run!

Would love to see you ALL!!!!

We are down to the last 2 weeks of our 6-week journey!!! Time to tighten the reins!

There is no greater gift than the gift of health! Whatever you have planned for your mother this Sunday, May 14, start the day with a workout. She will feel good about herself and then thank you for it!

This Mother’s Day, we’re having our annual MOTHER-DAUGHTER workout! Bring your moms or daughters and come get sweaty with us! RSVP with Coach Lo!

IT’S WORKOUT #4 COMING YOUR WAY!

Due to our Mother’s Day workout at 9am, we will have one time slot for this Sunday’s workout #4. There will be one workout at 7am.

PLEASE SEND YOUR RSVP for the 7am class to WOFBmiami@gmail.com.

CONGRATULATIONS to MAY’s STUDENT OF THE MONTH!

Susana Izquierdo

“I am 29 years old 

I am an Administrative assistant for Baptist Health Orthopedic Care. 

I joined WOFB at the end of December 2022 and I found out about you through one of my best friends, Masiel Salas who also trains here.

I have absolutely zero sports and fitness background 😆 however since I joined WOFB I have opened my eyes to a whole new world I never thought I would enjoy! 

My favorite type of workout is Leg Day! 

My least favorite is running! 

I have lost 19 lbs since I started and I can absolutely see a difference in the way my clothes fit, the way I look and feel. Physical and mental health are priceless!”

WOW, look at you!!!!! Congratulations on this achievement! You have definitely earned it.

Susana, has lost almost 20 lbs since starting WOFB 5 months ago. She is consistent and determined…and it shows!!!

Keep it up, you are an inspiration!!

APRIL SHOWERS….BRING MAY MUSCLES!

For the month of May, we are focusing on upper body strength. The key to reaching any goal is CONSISTENCY!!! Stick to the task at hand until you get it done!

What you will need: a timer, a pull up bar ($20-$40) or you can use monkey bars at the gym. You can get these in before or after your bootcamp workout.

WEEK 1: Starting this Sunday, May 7, we will begin we the TIMED HANG.

Aim for 30 sec x 3 sets; REST for a minute, then for 10 reps, try to do a pull up. Put in a genuine effort and TRY to pull yourself up 10 X. You don’t realize it but in that attempt, you are strengthening the muscles required to do a pull up. Do this every time after the timed hang!!!

WEEK 2: Starting May 15, we switch to NEGATIVES.

Jump up to the bar and try to hold yourself up there as long as you can. As you tire, slowly lower yourself. Do this 3 times but try to hold yourself at the top for as long as possible before you slowly descend. REST for a minute, then for 10 reps, try to do a pull up. Put in a genuine effort and TRY to pull yourself up 10 X. You don’t realize it but in that attempt, you are strengthening the muscles required to do a pull up. Do this every time after the negatives!!!

WEEK 3: Starting May 21, we switch to PULL UPS with the BAND.

Now we’re switching to pull ups using a band that will provide some assistance but not too much. You want to feel that you are putting in the work. After your 3rd set, REST for a minute, then for 10 reps, try to do a pull up without the band. Put in a genuine effort and TRY to pull yourself up 10 X. You don’t realize it but in that attempt, you are strengthening the muscles required to do a pull up. Do this every time after the pull ups with the band!!!

This Saturday, May 6th!!! Meet us in our favorite garage at 7am.