SCHEDULE CHANGE for SOLE SISTERS

August 25, 2017 by

2110843772_350e5149f7

Ladies,

It’s been a wet few days and it doesn’t look like the rain is giving up anytime soon.  There’s a slight chance of rain tomorrow morning but you never know with the forecast. More so, it may be raining here but not at Key Biscayne and vice versa.

SO, WE WILL REDIRECT THE SOLE SISTERS RUN TO FIU TOMORROW MORNING.

Meet us in our favorite garage tomorrow morning at 7am.

Rain or shine, we will get our sweat in and get a great workout!

FIU!    FIU!     FIU!

Advertisements

WEEKEND FESTIVITIES!

August 23, 2017 by

Yes, I call them festivities!  Workouts are a celebration of your good health.  If you can exercise, then you are lucky!  So many people out there are being sidelined everyday with debilitating injuries and health issues – we have to be thankful to have the ability to exercise and work up a good sweat!  #noexcuses

SOLE SISTERS
224610_187328001315557_1308128_n

This Saturday, August 26, SOLE SISTERS will run the Key Biscayne bridge!  It’s my favorite run!!!  If you’ve never tried running the bridge, don’t miss out!!  If you’re coming from the tolls, meet us at the start of the bridge, in the nearest parking lot at 7am.

******************************

12-WEEK FITNESS CHALLENGERS!!

FITnessCHALLENGE (1)

This Sunday, August 27, join us for WORKOUT #4!
Please RSVP for either 7am or 8am….Another GRRRREAT workout coming your way!

SEE YOU ALL SOON!

 

4 REASONS WHY YOU MAY BE SO TIRED

August 22, 2017 by

…and it’s not the eclipse!

1. YOU’RE NOT EXERCISING ENOUGH

Talk about a vicious cycle: When you feel exhausted, you tend to skip working out, or at least you don’t exercise at the intensity you could. That can make you feel even more tired.  IT sounds weird, but it’s true.

A study by the University of Georgia found  regular, low-intensity exercise can help boost energy levels, even when people think it won’t.

 

2. YOU’RE EXERCISING TOO MUCH

There’s a fine line between training hard and overtraining, and when that line is crossed, it pushes the body’s stress response too far. That can result in a number of biochemical responses as the body tries to protect itself. One of those is to slow down several processes — creating fatigue as a result.

One solution is to make sure you’re building rest days into your mix, so that you can fully recover from your workouts, mentally and physically.

 

3. YOUR GUT HEALTH IS OUT OF WHACK

There’s been a significant amount of research in the past few years about the role of your gastrointestinal system in regulating emotions, energy, immunity and even skin health and chronic disease. All that good and bad bacteria in your digestive tract is central to your health.

When it’s out of balance, it can lead to allergies, lowered immune response, poor sleep and other factors that might contribute to exhaustion. Try stocking your plate with more lean proteins and vegetables — and dialing down the processed stuff, especially sugar and refined carbs.

 

4. YOU’RE NOT SLEEPING AS WELL AS YOU THINK

Although you might wake up refreshed, that doesn’t mean you’ve gotten a solid night’s sleep. Even a mild case of sleep apnea can keep you from getting the deep sleep necessary to maintain energy throughout the day.

If sleep is fragmented, chances are you’ll experience daytime sleepiness and trouble maintaining your energy, which will consequently affect alertness and concentration. Sleep apnea is very common, and underdiagnosed, so it’s worth talking to your doctor about it.

If you’ve tried other strategies to tackle your energy crisis, a sleep study may be helpful to see if that’s an issue.

 

In general, feeling exhausted all the time isn’t a normal part of aging or living in a go-go-go society. Addressing stress, getting the right amount of exercise, improving your nutrition and practicing good sleep habits can go a long way.

 

BEWARE – very useful info!

August 18, 2017 by

DID YOU KNOW…

your phone’s Bluetooth can locate illegal
skimmer devices?

PLEASE READ this article that was posted on Local10 this morning.  It may save you a lot of money and grief.  Let’s stop the scammers!!!

https://www.local10.com/news/your-phones-bluetooth-can-locate-illegal-skimmer-devices

This weekend!

August 17, 2017 by

Hello Ladies!

224610_187328001315557_1308128_n

SOLE SISTERS will get their run on in scenic COCONUT GROVE this Saturday, August 19 @ 7am.  We will meet in the city parking lot next to Greenstreet Cafe.  You can also park along the street – it’s free until 10am.  We will meet there and head in the Key Biscayne direction.  It will be another great sweat session in our beautiful city!  JOIN US!

***********************

FITnessCHALLENGE (1)

Ready for another awesome workout?  This Sunday, August 20 at either 7am or 8am, we will continue to work towards our goal of becoming fitter, stronger women!!  Please RSVP here for your class time and be ready to give 100%.

See you all this weekend!

Rima A.

AUGUST STAR!

August 14, 2017 by

STUDENT OF THE MONTH

ESMERLDA!!!

IMG_4629

1. Age:  25

2. Occupation:  Student and permanent cosmetic artist

3. When did you first start training at WOFB and how did you find out about us?
I started training in 2014 with my sister. We saw an ad on Facebook and looked at a bunch of videos together. We thought it was super awesome to see only women training together. We stopped training sometime in 2015, but as time went by I tried other things and nothing could compare. A year went by and I literally sat down and financed myself to save enough money for the masters program. January 2017 here am I again. Thrilled to be back!

4. Tell us about your sports & fitness background: I was very active in high school. I did all sorts of things like dance, softball, boxing and water polo. In college I got super lazy and practically got stuck in books with minimal activity.

5. Favorite Exercise/Workout:  I love workouts that involve partners ( resistance or carrying them upstairs ) It’s exciting and nerve wrecking all at the same time because if you stop you drop them!

6. Least Favorite Exercise/Workout:  Ughhh pull ups, I’m getting better every day though.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I have seen so many big changes in my body since I started WOFB. I feel stronger and my body has toned up faster than I ever expected. Most importantly though, I learned, by coming to WOFB and talking to the other women is body positivity. I’ve never felt so comfortable in my body until now. Such a great group of women and so motivating to each other. I feel right at home.

Congratulations Esmeralda!  You rock!!!  I’ve seen first hand your consistent effort and progress.  You are on fire!!!  Keep it up.  XO

On-the-go breakfast…

August 11, 2017 by

Good morning ladies!

Part of finding success in anything you do, is having the right tools –> PLANNING & PREPARATION!

If you’re trying to lose fat or stay on point with your weight, you have to eat right!   Eating right doesn’t always have to entail hours in the kitchen…  If you plan out your meals and prepare them ahead of time, you will save yourself a lot of time, money and unnecessary calories!

Here’s one of my favorites for those rushed mornings…

Omelet-Muffins-1024x643

Ingredients:

  • 8 eggs
  • 2 tablespoons water
  • 8 ounces any lean meat
  • 2 cups chopped vegetables such as mushrooms, red bell peppers, broccoli, asparagus and/or onions
  • 1/4 teaspoon salt
  • 1 dash pepper
  • 1 dash garlic powder
  • 1 dash paprika

Directions:

Preheat oven to 450°F and line a muffin pan with eight paper liners. Beat all ingredients together in a bowl. Divide among muffin cups and cook 18–20 minutes until set. Makes 4 servings at 2 muffins each.

Nutrition (per serving)Calories: 219; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 405mg; Sodium: 348mg; Carbohydrate: 0g; Dietary Fiber: 0g; Sugar: 0g; Protein: 24g

THIS WEEKEND!

August 9, 2017 by

224610_187328001315557_1308128_n

SOLE SISTERS will tackle the ramp and stairs workout again this Saturday, Aug 12 at FIU @ 7am with COACH EDGARD!  There’s no better workout to get your legs strong and your heart stronger!  We will meet there in our favorite garage!  Don’t miss it!!

******************************

FITnessCHALLENGE (1)

**SCHEDULE CHANGE**

Ladies, there’s been a slight schedule change to the 12- WEEK FIT CHALLENGE extra workouts.  This Sunday’s workout will be postponed to next Sunday.  We will have 2 workouts – back to back Sundays.

Here’s the NEW schedule of extra workouts:

Sunday, Aug 20 – workout #3
Sunday, Aug 27 – workout #4
Sunday, Sept 10 – workout #5
Sunday, Sept 24 – workout #6 – (FINAL)

STAY TUNED FOR YOUR HOMEWORK.

 

KEY BISCAYNE….

July 27, 2017 by

HERE WE COME!

2110843772_350e5149f7

This Saturday’s SOLE SISTERS run finds us on the Key Biscayne bridge getting our incline running on!  Please join us if you have never run this bridge, it’s AWESOME!!  The workout is intense, the sights are breathtaking and the crew is oh-so cool!  There’s no better way to kick off your Saturday!  Meet us at the start of the bridge in the parking lot at 7am, this Saturday, July 29!  The parking is free.

GET READY TO SWEAT!!

July 19, 2017 by

224610_187328001315557_1308128_n

SOLE SISTERS are taking it to FIU this Saturday, July 22nd at 7am.  Ladies, this workout is awesome – gets your heart pumping and your muscles working!  See you all in our favorite garage at 7am.