WOFB STAR!

May 2, 2019 by

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CONGRATULATIONS TO ELY!!!  She is the STUDENT OF THE MONTH for May 2019!  Although she consistently works hard, she has taken her performance, efforts and attendance to another level these past few months.  Ely, keep kicking butt!!!  Your hard work does not go unnoticed!

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1. Age: 28

2. Profession: HR Administrator

3. When did you first start training at WOFB and how did you find out about us?
Five years ago, early 2014. My best friend and I were looking for gyms to try out and there happened to be a Groupon special and the rest is history.

4. Tell us about your sports & fitness background:
I was never into sports or fitness until after high school. I wanted to maintain active while working and going to school, so I joined CrossFit for a couple of years before WOFB.

5. Favorite Exercise (or type of workout):
I really enjoy squats, deadlifts, cleans, snatches. Any type of weight lifting.

6. Least Favorite Exercise:
Jumping jacks and anything rope-related.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
It’s great staying active. WOFB has helped me stay consistent, build endurance, and feel confident. I have become stronger not just physically but also mentally. I always know the extra push is worth it.
Thank you!!

POWER OF THE MIND & SOLE SISTERS

May 2, 2019 by

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“If you think you are beaten, you are,

If you think you dare not, you don’t

If you like to win, but you think you can’t,

It is almost certain you won’t.

“If you think you’ll lose, you’re lost

For out of the world we find,

Success begins with a fellow’s will—

It’s all in the state of mind.

“If you think you are outclassed, you are,

You’ve got to think high to rise,

You’ve got to be sure of yourself before

You can ever win a prize.

“Life’s battles don’t always go

To the stronger or faster man,

But soon or late the man who wins

Is the man WHO THINKS HE CAN!”

-Napoleon Hill

Ladies, it all starts in the mind.  BELIEVE IN YOURSELF and you will succeed!

Everything you have in your life is a result of your belief in yourself and the belief that it’s possible. Here are the four most important steps to learning how to believe in yourself. Practice them and you’ll be amazed at the results:

  • Believe it’s possible. Believe that you can do it regardless of what anyone says or where you are in life.
  • Visualize it. Think about exactly what your life would look like if you had already achieved your dream.
  • Act as if. Always act in a way that is consistent with where you want to go.
  • Take action towards your goals. Do not let fear stop you, nothing happens in life until you take action.

 

 

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Ladies, let’s meet across from Greenstreet Cafe (3468 Main Hwy, Coconut Grove, FL 33133) this Saturday, May 4th @ 7am and race through the beautiful, scenic streets of Coconut Grove!  Parking along Main Hwy & adjacent is free until 10am.

 

IS IT WORTH IT?

April 29, 2019 by

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DAY 67

April 25, 2019 by

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DON’T FORGET TO RSVP FOR THIS SUNDAY, APRIL 28th – it’s the last workout before the photo shoot!

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We’ll be hitting the stairs and running the ramps at FIU – in our favorite garage this Saturday, April 27.   We are meeting at FFA to get a warm up run in first.  Let’s meet at 6:59am sharp!

 

 

DAY 65….

April 24, 2019 by

LADIES!

This Sunday, April 28, is the LAST WORKOUT (#6) of our 12-week CALENDAR CHALLENGE!

Saturday & Sunday, May 11 & 12, will be the weekend we take our final photos and measurements before the photo shoot (which is taking place the following weekend, on Sunday, May 19.).

Please RSVP for this Sunday.  As per usual, we will have 2 classes @ 7am & 8am.

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COACH JASON SOARES fights this Friday, April 26!  This may very well be his last local fight…  Dana White, President of the UFC, will be in attendance!  Come cheer on your Coach and help us make some noise as we support Jason, as well as 2 other FFA fighters, Edir Terry & Shaheen Santana, looking to make an impression and take home the wins!  Come support your hard-working and dedicated athletes and make it a fun night out.  Get your tickets at cagetix.com

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We are also selling shirts we would like everyone to wear to the fight.  It’s in support of Jason “The Specimen” Soares.  You can purchase one from Coach Jason or Coach Lorraine for $15.  Otherwise, wear any RED shirt to the fight that night!   (The shirt is pictured here in black but the ones we are selling are red we can stand out the night of the fight!)

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HELLO MONDAY…. DAY 64!

April 22, 2019 by

HAPPY EARTH DAY!

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Today is a good day to remind ourselves that we have a responsibility to protect our planet and those who share it with us.  Here are 4 ways to help your environment on Earth and everyday:

  1. Recycle.  You can help reduce pollution just by putting that soda can or plastic bottle in a different bin. If you’re trying to choose between two products, pick the one with the least packaging. If an office building of 7,000 workers recycled all of its office paper waste for a year, it would be the equivalent of taking almost 400 cars off the road.
  2. Carpool, walk or ride. Walk or ride your bike to work, school and anywhere you can. You can reduce greenhouse gases while burning some calories and improving your health. If you can’t walk or bike, carpool. Every car not on the road makes a difference.
  3. Compost. Think about how much trash you make in a year. Reducing the amount of solid waste you produce in a year means taking up less space in landfills, so your tax dollars can work somewhere else. Plus, compost makes a great natural fertilizer. Composting is easier than you think.
  4. Turn off lights when you’re not in the room and unplug appliances when you’re not using them.  It only takes a second to be environmentally conscious.

SOLE SISTERS!

April 18, 2019 by

CALLING ALL SOLE SISTERS…

 

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We will be meeting this SATURDAY, APRIL 20th, in the Hammocks, at Wild Lime Park at 6:59am.  It’s a beautiful run in a scenic neighborhood!  JOIN US!  You’ll be glad you did!

5 REASONS WHY….

April 17, 2019 by

YOU AREN’T SEEING THE SCALE BUDGE!

Ladies,

If you’re still struggling with the extra weight and can’t seem to shake it off despite your efforts, read on…

As I have been saying a lot lately, there is only one way to gain weight – by eating!  So naturally, to shed the unwanted fat, you have to reduce your calorie intake!  It’s simple, but not so easily done, unfortunately.

If you’ve been trying to follow your meal plan or on a good eating regimen and are still frustrated, here’s what it likely happening:

1. You’ve filled your diet with only healthy foods… but you’re not counting calories.

Trading junk food for healthy food is a fantastic start, but you know the old saying… “too much of a good thing?”, well that applies in this case.  Calorie counting matters because every calorie counts.  Every calorie you ingest counts as energy.  A breakfast of granola with organic milk, a banana, and cage-free eggs is certainly healthy, but you’re looking at around 750 calories… Pretty steep for breakfast if you’re aiming for weight loss.  Eating too much – even if it’s healthy, will still contribute to weight gain or at least weight maintenance if you’re not creating a calorie deficit.  (That goes for fruit too!)

 

2.  You’re burning calories with exercise… but still consuming more calories than you’re burning.

Again, if you’re not counting calories, you won’t know how much energy you need to spend!  Plus, it is much harder to exercise your way out of a “bad” diet.  You may be eating 600-900 extra calories per day and only burning 300 in a workout.  So how do you figure out the number of calories you’re truly burning? A good place to start is a BMR (basal metabolic rate) calculator to estimate your general everyday calorie burn and calorie intake.  Personal tracking websites like MyFitnessPal and LoseIt are good for tracking your calorie intake as compared to your calorie burn each day.

 

3.  You make smart choices at restaurants… but you’re eating out too often.

Unless you are cooking the food yourself, you don’t really know exactly what you’re eating!  Dining out occasionally is fine, but if you find that the number on the scale won’t budge, you might to try cutting back on your restaurant visits.

 

4.  You’ve got no-calorie and low-calorie staples…. that are too good to be true.

According to the FDA, if a product has less than 5 calories per serving, the label can claim it has 0 calories.  Factor in multiple servings of multiple products (nonstick spray, sweetener packets, spray butter, etc.), and the stats can add up.  Additionally, the numbers on nutritional panels are allowed to be inaccurate by up to 20 percent.  And while supporting small business is great, the stats on products from bigger food brands are often more accurate.  If the nutritional stats seem too good to be true, they probably are.

 

5.  You count the calories in what you’re eating… but forget about the ones you drink.

You may stay away from regular soda and crazy blended coffee drinks, but there are other, more subtle sources of sippable calories.  A wholesome cup of OJ at breakfast has around 110 calories, and 2 tablespoons of cream add 40-60 calories to each cup of coffee you drink.  Even those healthy “green juices” often have a significant number of calories (and more sugar than you’d think).  Instead of juice, stick with whole fruit… It’s more filling. (Plus, chewing is more satisfying than sipping when you’re hungry!)  And your main drink of choice should always be WATER!!!

Day 57 – There’s still time…

April 16, 2019 by

HELLO MONDAY!

Ladies, are you looking to maximize your gains (or losses rather – fat loss that is!) in the shortest amount of time?

Well here are 3 things that will help accelerate the path to your fitness goals:

1.  GO SUGAR FREE!!
Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean.  And not just refined sugar.  I’m talking about all sugars.  Cut out all sweeteners and limit your intake of sweet fruits.  This will be hard at first, especially if you have a sweet tooth, but the rapid change in your body is fantastic incentive to keep going.
For starters, try it out for one week, only 7 days….  try cutting out everything that is sugar such as candy, chocolate, ice cream, dessert coffees (from Starbucks for example), baked goods (skip dessert this week), and everything else that contained one of the ingredients on the list below:
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When you see results at the end of the week, it will make it easier to keep going!

2.  DRINK MORE WATER.
Often times you may think you’re hungry when in fact your body is in need of some hydration. Drinking one to two glasses of water when you get a sugar craving can help quell that craving. Drinking plenty of water throughout the day also helps keep cravings at bay.

If you aren’t a fan of plain water, try adding slices of fruits, cucumbers or mint to your water to make it more pleasing to your palate. I’m also a big fan of sparkling mineral water or naturally flavored carbonated water.  Make a note of how much water you need at the start of the day, and make sure you meet your quota by filling up that many bottles (or one big bottle).

3.  COME TO ALL YOUR BOOTCAMP CLASSES
Focus your efforts on exercising at least 4x per week with us.  Your 4th class is on Saturday morning with the SOLE SISTERS. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal.

YOU CAN DO THIS!!

 

RSVP

April 12, 2019 by

for challenge WORKOUT #5, this Sunday, April 14th!!

7am or 8am