Miami Women-Only Fitness Bootcamp

THIS IS YUMMY!!!

Ingredients

For the crust

• 1 large head cauliflower, cut into 8 cups (1920 ml) florets
• 1 tablespoon Parmesan cheese, shredded
• 2 large egg whites

For the filling

• 6 large egg whites
• 2 large eggs
• 10 ounces (284g) frozen spinach, thawed and drained
• 3/4 cup (100g) feta cheese, crumbled
• 1/4 cup (60ml) green onion, chopped
• 1 teaspoon dried oregano
• 1/2 teaspoon ground black pepper

Directions

For the crust

Preheat the oven to 400°F (200ºC), and coat a a deep, 9-inch pie pan with cooking spray, & put aside.  Spread a clean tea towel on the counter for draining the cauliflower.

Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high. The cauliflower should be tender. Transfer half of the cauliflower to a food processor and process mincing finely. Dump the cauliflower on the clean tea towel, and repeat with the remaining cauliflower. Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.

While it cools, whisk the 2 egg whites with the parmesan in a medium bowl. When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead the cauliflower over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few minutes. When nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix. Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan. Bake for 15-20 minutes. The edge will be browned and the bottom will look dry.

For the filling

Whisk the remaining egg whites and the whole eggs in a large bowl. Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano and pepper. Stir to mix, and pour into the baked shell. Smooth the top and bake for about 35–40 minutes, until the top is puffed in the center and the eggs are cooked through. Cool on a rack for five minutes before slicing into 7 pieces.

Serves: 7 | Serving Size: 1/7 of a 9-inch pie

Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g   

Here’s some inspiration to shed some excess weight:

One Pound of Weight Lost Unloads 4 Pounds of Joint Stress 

Read more about it here: –> https://www.webmd.com/osteoarthritis/news/20050629/small-weight-loss-takes-pressure-off-knee

Happy Friday ladies!

Tomorrow’s forecast is hinting at a cool, wet morning.  For that reason, we are redirecting our workout to FIU (from Key Biscayne).  We will meet at the FIU garage at 7 AM, for a super duper (& sheltered) workout!

See you in the morning!!  If you want to join us but are unsure about meeting location, send us an email at WOFBmiami@gmail.com for more specific directions.

In honor of HEALTHY HEART month, we have teamed up with Rump Shakers Studio to bring you Heart Healthy Zumba!

Join us this Sunday, Feb 23, 2020 at 9:30 AM for a fun and calorie-burning Zumba class.  Shake your rump, while you strengthen your heart… and all for a good cause!!  It’s only $5 for members, and bring a friend for $10.  All proceeds are being donated to the American Heart Association.

Sign up with Coach Lorraine or RSVP at WOFBmiami@gmail.com and pay via cash app $FFAWOFB

SEE YOU THERE!!!!

That’s right, ladies, SWEAT WITH YOUR SWEETIE this Sunday, Feb 16 during our COUPLES H.I.I.T WORKOUT @ 9:30am.  Bring your significant other (…if they can keep up), and challenge them to a WOFB Valentine’s workout.  Register with Coach Lorraine or Coach Abraham.  It’s for Elite members only and it’s FREE.

Also on Sunday, Feb 16, is our first extra workout for our challengers of the 12-WEEK GET YOUR BODY PHOTO SHOOT-READY challenge!  We will have 2 workouts as usual, 7am or 8am.

CONGRATULATIONS MISS ASHLEY!!!

It’s no surprise that you’re February’s STUDENT OF THE MONTH!  We’ve witnessed you drop inches, gain muscle, significantly improve your speed, endurance, strength and agility, and become a invaluable member of the WOFB family.
CONGRATULATIONS!  We are SO very proud of you.  Keep aiming high!

1. Age: 30

2. Profession: Mother of 3 boys

3. When did you start WOFB, and how did you hear about us?
April 2018. I googled for a womens only bootcamp. Lol

4. Tell us about your sports & fitness background:
When I was young I played soccer and would run track.

5. Favorite Exercise (or type of workout):
I enjoy all exercises!! Even the difficult ones..lol

6. Least Favorite Exercise:
Plank kills my back. Least favorite.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I have lost over 30lbs since I’ve started. My arms and legs are more toned, gained muscle. Overall I feel good and confident with myself. I’m loving my new self!! Wofb has helped me improve my physical and mental health!! I will never leave!! Bootcamp family!!  Thank you coaches for encouraging and pushing me!!