Miami Women-Only Fitness Bootcamp

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.

It’s everywhere and it’s slowly ruining our health. It’s time to take control!

1. Sugar makes your organs fat
   A diet high in sugar, and fructose, a common sugar-like food additive, triggers your liver to store fat, which can lead to non-alcoholic fatty liver disease – a condition rarely seen prior to 1980.
   
2. It can lead to heart disease and increase your risk of type 2 diabetes
   Chronically high insulin levels cause the muscle cells around each blood vessel in your arteries to grow faster than normal, leading to high blood pressure.
   
3. It plays havoc with cholesterol levels
   Recent studies show people consuming the highest level of added sugars also recorded the biggest spike in levels of unhealthy cholesterol, and the lowest levels of healthy cholesterol levels.
   
4. It’s linked with Alzheimer’s disease
   US research linking insulin resistance and high fat diets to Alzheimer’s portrays the condition as a metabolic disease where the brain’s ability to process glucose is damaged.
   
5. It turns you into an addict leading to weight gain
   Sugar triggers the release of chemicals – opioids and dopamine – that activate the brain’s pleasure centre. It doesn’t take long to acquire a tolerance, meaning you need larger doses.

Hello Bootcampers,

This Saturday, April 29, join us in scenic Coconut Grove for our weekly Saturday sweat! We will meet across from Greenstreet Cafe at the corner of Main Hwy & Commodore Plaza at 7am! Hope to see you all!

On Sunday, April 30, we will close out the month with EXTRA WORKOUT #2!

As per usual, please RSVP for either 7am or 8am by emailing WOFBmiami@gmail.com

Due to gas shortages, we are proposing CAR POOLING to Key Biscayne from the gym.

I can take 4 people with me and will be leaving the gym at 6:30am. If you would like to ride with me, please reply to this message.

Also, if you have gas and can take people in your car, please reply to this message and let me know as well.

Today is DAY 2 of our 6-WEEK “KICKKSTART YOUR BEACH BODY” TRANSFORMATION CHALLENGE.

Do you have all your tools in place for a successful journey? Remember, preparation is key – “FAIL TO PREPARE” almost always leads to “PREPARE TO FAIL”.

WHAT ARE THESE TOOLS?

-meal plan
-schedule of workouts
-LoseIt or MyFitnessPal app
-food scale
-food containers
-a positive attitude
-patience

This Sunday, April 23 is our 1st EXTRA WORKOUT. Please RSVP by replying to WOFBmiami@gmail.com if you plan on participating in the 7am or 8am class.

This Saturday, April 22, is EARTH DAY! Come help us give back to Mother Nature by collecting the nasty trash that pollutes our beautiful Key Biscayne. We will meet there for our SOLE SISTERS run Saturday morning at 7AM and then spend a few minutes cleaning up the beach.

Trash bags and gloves will be provided.

Today is DAY 1 of our 6-WEEK “KICKSTART YOUR BEACH BODY” TRANSFORMATION CHALLENGE.

Get your blank wall calendars printed and posted up, and let’s start crossing out each day we conquer. This challenge is short (40 days or so) so let’s keep the motivation and discipline high!

YOU GOT THIS!

Register ASAP with Coach Lorraine.

We are doing body fat measurement and “BEFORE” photos this weekend. It will be on a first come basis. Here are the available times:

Friday, April 14 – 9:30 AM – 12:00 PM
Friday, April 14 – 4:30 PM – 6:00 PM
Saturday, April 15 – 8:00 AM – 1:00 PM

SOLE SISTERS THIS SATURDAY, APRIL 15 at 7AM