HAPPY DECEMBER!!!

December 1, 2022 by

SOLE SISTERS & CHRISTINE!!

November 30, 2022 by

This Saturday, Dec 3, meet us in our favorite garage for a fun workout!

We will meet in our usual spot at 7am. If you’re coming for the 1st time, email us at WOFBmiami@gmail.com for specific directions.


Then…. in the evening, our very own Christine Vicens will showcase her boxing skills in her 2nd bare-knuckle fight. JOIN US for an exciting night of fights as we cheer her on!!! She has been working her butt off, making many sacrifices for this event. Email us at WOFBmiami@gmail.com for tickets!

In the women’s flyweight division, Florida’s Christine Vicens, (1-0, 1 KO), faces off against Jocelyn ‘Lights Out’ Jones-Lybarger, (0-1), of Phoenix, AZ.

This was from her first bare-knuckle match….

HAPPY MONDAY!

November 28, 2022 by

Hope you’re all well rested and ready to dominate the week ahead.

Including today, there are only 34 days left before we say hello to a new year. How are you going to make the most out of this time?? It’s never too late to set some goals and make a plan to achieve them! If you don’t plan out your life, who will??

Do it now!!! If you are serious about ending the year on a high note and want some accountability, write down up to 3 goals you have until 2023 (no matter how small), along with a short but detailed plan and send this list to WOFBmiami@gmail.com. Looking forward to reading them and helping you stay on track!

GRATEFUL FOR YOU!

November 24, 2022 by

Thankful for each and every one of you! Women Only Fitness Bootcamp is what it is because of YOU!

Enjoy your meal and your loved ones on this Thanksgiving day!

HAPPY THANKSGIVING!

November 23, 2022 by

THIS WEEK….

November 22, 2022 by

Hello Bootcampers,

Check out this week’s schedule….

Thanksgiving Thursday, we will have 2 morning classes – 5:45am & 10:00am.

Friday we will have one class at 9:15am.

Saturday’s SOLE SISTERS will be at the majestic Key Biscayne bridge at 7am and then 9:00am for our kickboxing class.

Sunday, November 27, will be out last extra workout for the BIGGEST LOSER CHALLENGE! I will send out an email so you can RSVP for this weekend. Furthermore, it’s almost time to get your AFTER photos and measurements done! I will send an email with more detail.

Saturday, Dec 3rd, our very own Christine Vicens will be stepping into the ring for her 2nd bare-knuckle fight. I will send more info about this and how to get tickets!

HAPPY HUMP DAY!

November 16, 2022 by

This Saturday, Nov 19, get ready for another high-energy sweat session!!! Meet us in our favorite garage at 7am!!!

HAPPY MONDAY!

November 14, 2022 by

Let’s kill it this week!

BRIDGE RUN!!

November 10, 2022 by

Hello Bootcampers,

This Saturday, Nov 12, meet us at our favorite running spot, on the Key Biscayne bridge. We will meet in the parking lot adjacent to the start of the bridge at 7am. If you’ve never tried this run, IT’S A MUST! The view is like no other and the energy is unmatched. Hope to see you all there!! Bring your sisters, brothers, neighbors and friends!! Let’s get everyone moving!

NOVEMBER STAR!

November 7, 2022 by

1- AGE: I am 31 years old.

2- OCCUPATION: Registered Behavior Technician and Real Estate Agent.

3- When did you first start training at WOFB and how did you find out about us?
I introduced my Bootcamp class on June 20, 2022. I have a friend who started talking to me about it. She told me about how dynamic were the classes. Therefore, I decided to seek one near my house.

4- Tell us about your sports & fitness background: Since I was a child, I hated being the last in line up at school because I was every year the tallest in the class. On the other hand, over time, I learned that what I hated so much was admired by my Physical Education Instructors. My PE instructors introduced me to the world of sports. I did basketball the last 3 years of elementary school participating in national competitions. Then, I practiced volleyball and swimming. And later, I was an arrow shooter being 3rd place in the nationals.

5- Favorite Exercise (or type of workout): I really like my Bootcamp class in general. I enjoy every second of the class: music, coaches and variety of exercises. I have been with Wofbmiami for four month, and my class has always been unique, it is never repeated. That’s something I appreciate it. In addition, I must mention kickboxing class. I also love it.

6- Least Favorite Exercise: Running to the stop sign three times is my least favorite exercise.

7- What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I am extremely proud of what I have achieved in four months, losing 30 pounds I can’t believe it. Thanks to Wofbmiami team who push me every day to perform the best of my self. I think that you have to want it; you have to be mentally tough, you have to use others to help you. The hard part isn’t getting your body in shape. The hard part is getting your mind in shape.

AMAZING WORK YISEL!!! We are so proud of you! You have a winning attitude and an exemplary work ethic. Your positivity and genuine care for others makes you a valuable team member. Keep it up!

SOLE SISTERS & LENDING A HELPING HAND…

November 3, 2022 by

This Saturday, Nov 5, join us in Coconut Grove for a scenic run along South Miami Ave, overlooking Biscayne Bay. We will meet at 7am across from Greenstreet Cafe, where parking along the street is free until 10am.

If you prefer to walk, consider bringing your dog! They’ll thank you for it!


ANNUAL FOOD & TOY DRIVE

It’s that time of year again…. Time to lend a helping hand to those who are less fortunate during the holidays. This year, we can’t ignore the devastation of Hurricane Ian – a storm so fierce, it obliterated scores of homes and businesses, leaving thousands in the dark. Hurricane Ian now ranks as the second deadliest storm to hit the U.S. mainland in the 21st century, as the death toll has reached at least 118 in Florida, according to the Associated Press. This year’s drive will help the people of Fort Myers and surrounding areas get back on their feet.

We are collecting non-perishable goods, clothing, water, medical supplies, PPE, and toys for the children. You can bring your donations to the gym.

HELLO NOVEMBER!

November 1, 2022 by

It’s Halloween!

October 31, 2022 by

BE SAFE….. say NO to sugar!

SOLE SISTERS!

October 28, 2022 by

What a fun weekend ahead!

Tomorrow’s SOLE SISTERS workout is sure to have your heart pounding and your legs shaking! Are you game? If so, meet us in our favorite parking garage at 7am!

HAPPY MONDAY!

October 24, 2022 by

MAKE EVERY MINUTE COUNT!

SOLE SISTERS

October 19, 2022 by

This Saturday, Oct 22, join us at one of our favorite run spots – the Key Biscayne bridge!

We’ll meet in the parking lot adjacent to the start of the bridge at 7am.

Here’s Your Guide to Eating Out… Healthy!

October 18, 2022 by

APPETIZERS
Appetizers are a great way to start out a leisurely meal, but can also quickly derail your good intentions. SKIP THE APPS!

But it you MUST:

Don’t Order:

  • Anything fried. Fried foods are a favorite but will do damage that even the most intense workout won’t undo.
  • Creamy dips. These are filled with fat and usually come with something fried to dip in it.
  • Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order:

  • Green salad. Ask for olive oil & lemon for your dressing and no croutons.
  • Lettuce wraps. These are delicious, protein-filled and low in carbs, if you skip the heavy sauces and cheese.

BEVERAGES
Calories in drinks are sneaky because they don’t fill you up.  This means that you end up taking in far more calories than you bargained for.

Don’t Order

  • Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no-win situation.
  • Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
  • Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

  • Water. Don’t laugh! Water is the best beverage of all.  Water all day!
  • Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.

ENTREES
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

  • Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then don’t order a plate of pasta.
  • Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
  • Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

  • Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
  • Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
  • Soup and salad. Stick with broth-based soups that contain protein and pass on the breadsticks.

LET’S STAY FOCUSED…TOGETHER!

The WOFB Team!

SOLE SISTERS

October 13, 2022 by

TROPICAL PARK here we come!

This Saturday, Oct 15, meet us in the parking lot next to the bleachers/track at 7am!

Hope to see you all there!

HOW SHOULD A BREAST SELF-EXAM BE PERFORMED?

October 11, 2022 by

1 – IN THE SHOWER

With the pads/flats of your 3 middle fingers, check the entire breast and armpit area pressing down with light, medium, and firm pressure. Check both breasts each month feeling for any lump, thickening, hardened knot, or any other breast changes.

2 – IN FRONT OF A MIRROR

Visually inspect your breasts with your arms at your sides. Next, raise your arms high overhead.

Look for any changes in the contour, any swelling, or dimpling of the skin, or changes in the nipples. Next, rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women’s breasts do, so look for any dimpling, puckering, or changes, particularly on one side.

3 – LYING DOWN

When lying down, the breast tissue spreads out evenly along the chest wall. Place a pillow under your right shoulder and your right arm behind your head. Using your left hand, move the pads of your fingers around your right breast gently covering the entire breast area and armpit.

Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast.

HAPPY MONDAY!

October 10, 2022 by

For almost 40 years now, October has been recognized as National Breast Cancer Awareness Month. It is a time devoted to breast cancer education, research and the importance of prevention with early detection.

“Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.” (NationalBreastCancer.org) While mammograms can help you to detect cancer before you can feel a lump, breast self-exams help you to be familiar with how your breasts look and feel so you can alert your healthcare professional if there are any changes. What kind of changes should you be looking for?

  • Nipple tenderness or a lump or thickening in or near the breast or underarm area
  • A change in the skin texture or an enlargement of pores in the skin of the breast  (some describe this as similar to an orange peel’s texture)
  • A change in the appearance (size, symmetry, inverted nipple, etc.) of the nipple/breast.
  • A lump in the breast (It’s important to remember that all lumps should be investigated by a healthcare professional, but not all lumps are cancerous.)
  • Any unexpected nipple discharge (bloody or clear)

WEAR PINK ALL WEEK! Stay tuned for more helpful breast information. We will cover self-exam techniques tomorrow!

HAPPY MONDAY!

JOIN US…

October 6, 2022 by

in beautiful Coconut Grove this Saturday, Oct 8, 2022 at 7am across from Greenstreet Cafe (3468 Main Hwy) for a walk, run or jog. Get your miles in and get the weekend started right!! Hope to see you all there!

OCTOBER is for the LADIES!

October 4, 2022 by

1 in 8 women will be diagnosed with breast cancer in their lifetime.

October is Breast Cancer Awareness Month, an annual campaign to increase awareness of the disease.

Download the free eBook, Breast Problems That Aren’t Breast Cancer, available to you on the National Breast Cancer Foundation website, to learn about the most common benign (non-cancerous) breast problems, how to detect them, if they are harmful, and how they’re treated.

OCTOBER IS UPON US!!!

October 3, 2022 by

OCTOBER STAR!!!

October 1, 2022 by

It’s a new month…. and we have a new head to crown!

Congratualtions to Linda,

OCTOBER STUDENT OF THE MONTH!

1. Age: 30

2. Profession: occupational therapist

3. When did you first start training at WOFB and how did you find out about us?
September 2014. My sister had mentioned joining a gym together and mentioned WOFB. I looked into it and immediately loved it.

4. Tell us about your sports & fitness background: I played JV soccer in tenth grade, besides that, I never really played sports however, I’ve always loved doing outdoor activities.

5. Favorite Exercise (or type of workout): squats, deadlifts

6. Least Favorite Exercise: hip thrusters or step ups.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? Since joining WOFB, I definitely feel stronger and healthier. My endurance has improved a lot and I am able to lift heavier weights. It’s also a stress reliever and allows me to relax after a long stressful day. Bootcamp is awesome and I absolutely love it.  Also, the coaches always push us to do more and encourage us to try our best, which is great.

Linda, we are so proud of you! You’ve definitely stepped it up!!! You’ve been consistent with your fitness goals – working out regularly and eating clean….. Your recent 20lbs weight loss says it all!!!! You are very deserving of this title! Keep up the great work.

SOLE SISTERS

September 29, 2022 by

This Saturday, Oct 1st, meet us at FIU in our favorite garage at 7am!!

For more info on the exact meeting location, email WOFBmiami@gmail.com.

BACK TO NORMAL OPERATIONS TOMORROW

September 28, 2022 by

Hello Bootcampers,

Hopefully no one suffered any serious damages today.

Our regular schedule resumes tomorrow – classes are back to normal hours, starting with the first class at 5:45 am. Stay safe everyone. Looking forward to seeing you all back at the gym.

The WOFB team

HURRICANE IAN

September 27, 2022 by

Dear Bootcampers,

For everyone’s safety, FFA & WOFB will be closed tomorrow, Wednesday, September 28. All classes are canceled tomorrow.

We will send out more detail regarding Thursday’s plans.

Please stay safe everyone!

The WOFB team.

GET FOCUSED!

September 26, 2022 by

Happy Monday!

Maximize your workouts ladies! What do I mean by this??

When you’re working out, be in the moment and focus 100% on what you’re doing.

It sounds obvious, but this crucial requirement for an effective workout is often overlooked. When you’re lifting weights, focus on that specific muscle group… on that specific movement. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics. Be in the “zone” and get more out of each workout!

Have a great & productive week!

The WOFB team

This Saturday!!!

September 21, 2022 by

Take your running feet and meet us at the best running spot in Miami, the KEY BISCAYNE bridge! We will meet in the parking lot next to the start of the bridge at 7am this Saturday, Sept 24.

HAPPY MONDAY!

September 19, 2022 by

THERE’S ALWAYS SOMETHING TO BE GRATEFUL FOR!

DON’T SABOTAGE YOUR EFFORTS!

September 16, 2022 by

The weekend is a great time to relax and catch up on needed sleep and housework.  Many also misrepresent the weekend as a time to let loose in their dietary habits.

Here’s a great visual representation of what might go wrong when you “LET LOOSE” on the weekends.  

To lose 1lb in a week, you must restrict your current calorie intake by 3500 for that week.

400 calories deficit x 4 days = -1600 calories 

2000 calorie surplus on the weekend = +2000 calories

TOTAL of 400 calories = no weight loss!  

Weight/fat loss is a lot like math.  If you’re intaking more calories than you are expending, your body stores the excess for a rainy day.  To lose weight, you have to get your body to dip into those stores by eating less, exercising more, or both.  ​

The 80/20 rule can & should apply when you want to maintain your weight, but NOT if you’re looking to shed some unwanted fat!

CONSISTENCY is key, even on Saturday!  It’s all about perspective!

DON’T SABOTAGE YOUR EFFORTS & HARD WORK!  

TROPICAL PARK!

September 15, 2022 by

SOLE SISTERS!!!

Let’s meet in the parking lot next to the Tropical Park track at 7am this Saturday, Sept 17.

START PREPPING TO PREP!

September 14, 2022 by

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FAIL TO PREPARE & YOU PREPARE TO FAIL!

There’s never been a greater truth in the fitness industry than this!  If you are not prepared, with a meal plan & workout schedule in hand and meals and snacks ready to go, chances are high that you will fall behind.  As boring as routines and schedules may feel, they are necessary for goal-chasing and productivity.

On that note, here are my favorite tools for meal prepping and eating clean:

c6f9dc34-ecae-4314-9601-ca6f032bd4de1.  Kitchen Scale
You may need a scale to measure the protein & other food amounts assigned on your meal plan if they are not packaged by weight.  Food scales range anywhere from $10-$50 (you don’t need an expensive one), and often come in handy!

2.  Measuring Cup & SpoonsUnknown.jpg
Always good to have a measuring tools around.  You want to leave as little room as possible for error.  

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3.  Containers
You need enough containers to store all of your meals.  I recommend prepping 2x a week!  I usually prep for the same day and the following 2 days.  

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4.  Cooler 
Be prepared with your meals on-hand every where you go!

5.   Meal Plan
Of course, you will need the most important tool – a plan of what you’ll be eating!!!!  

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5.   Water bottle
If you’re like me – ‘out of sight out of mind’, then you need a bottle of water to remind you to stay hydrated!  You can also program a reminder in your phone  – there’s an app for that!
You’ll never believe… it’s called “Drink Water Reminder”.  

The most important part about losing weight/fat is your EATING.  It’s not only the most important aspect, but the the most challenging one as well.  WITH ALL THAT BEING SAID, if meal prepping is not for you, there is still a way to achieve the results you want.    With PLANNING & PREPARATION, you can make healthy eating as easy as possible.  If you don’t have the time or capacity to cook your own meals, you can order them!
We recommend Miami FitBox http://miamifitbox.com for all your food needs.
You can order individual meals, or in bulk, by the pound and match your meals up at home.  By using our code WOFB10, you’ll get a 10% discount also.

Whatever you do, STAY FOCUSED and know that what you truly desire is in the palm of YOUR hand!!!!!!

Have a great Wednesday team!

NO SHORTCUTS!

September 13, 2022 by

DAY 1

September 12, 2022 by

GOOD MORNING!!! If you’re taking part in the transformation challenge, today is DAY 1.

Or…the first day of implementing new habits to a better you…forever!  More so, Mondays are not to be dreaded!  Embrace this day as a kickstart to living a healthy week and smashing your workouts!!!

TRANSFORMATION CHALLENGE!

September 7, 2022 by

BOOTCAMPERS! 

Are you up for the challenge? Losing weight and getting fit are more fun when we go at it together! SIGN-UP for the 2022 “BIGGEST LOSER” Challenge and take your fitness to the next level! See Coach Lo for more detail and to book your appointment for measurements and photos.

The deadline to register is this Saturday, September 10th at 2pm.

The challenge starts Monday, September 12th!

SEPTEMBER STAR!

September 6, 2022 by

1. Age: 20

2. Profession: Full-time student at Florida International University

3. When did you first start training at WOFB and how did you find out about us? I first joined WOFB in February of 2021. My mom has been attending since 2019 and she was always trying to get me to join. I ended up coming to one of the “Bring A Friend” weeks and finally made the decision to make this my gym 🙂

4. Tell us about your sports & fitness background: Before WOFB, I danced competitively between the ages of 3 and 18. Most of my days were dedicated to training, specifically in ballet. I stopped dancing after I graduated high school in 2020, and due to COVID I was pretty inactive for about a year.

5. Favorite Exercise (or type of workout): I was not much of a runner before joining the gym, but now I find that it is actually something I look forward to.

6. Least Favorite Exercise: I know everyone always answers with the same response, but I would have to agree and say burpees 😂

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? Since starting, I definitely feel like my endurance has improved significantly. With that, my eating habits have changed for the better. I find myself more aware of what I am intaking and see the positive effects it has had on my body. I am forever grateful for the constant motivation and encouragement that my gym family provides me with and can’t wait to continue growing in my fitness journey here at WOFB!

WE ARE SO PROUD OF YOU SUSY!!!!!! Your consistency and hard work have not gone unnoticed! Keep it up!!!!

LABOR DAY MONDAY…

September 2, 2022 by

Have a safe & wonderful long weekend!

HELLO SEPTEMBER!

September 1, 2022 by

SOLE SISTERS

August 31, 2022 by

BOOTCAMPERS!!!! This Saturday, September 3rd, let’s meet in scenic Coconut Grove across from Greenstreet Cafe at 7am.

HAPPY TUESDAY!

August 30, 2022 by

HAPPY MONDAY!

August 29, 2022 by

HAPPY HUMP DAY!

August 24, 2022 by

BEAUTIFUL KEY BISCAYNE AWAITS US THIS SATURDAY, AUGUST 27 AT 7AM.

We will meet in our usual spot in the parking lot next to the start of the bridge. Hope to see you all!

SOLE SISTERS

August 18, 2022 by

This Saturday, August 20, at 7 AM, the sweating happens at TROPICAL PARK! Meet us in the parking lot by the track/bleachers.

As we approach

August 16, 2022 by

the next transformation challenge, adopting the right mindset is the number one tool for success. Everything starts and ends with the power of our thoughts! The goal is never to aim for an unattainable, nonexistent idea of perfection (DO NOT LET SOCIAL MEDIA FOOL YOU!), but to be 1% better than we were yesterday.

On that note…

MONDAY MOTIVATION!

August 15, 2022 by

HIIT IT!

August 12, 2022 by

BE AWESOME!!

August 8, 2022 by

SOLE SISTERS

August 4, 2022 by

Remember to do your minute of plank tonight before bed!!! For an added challenge, set your timer and leave it out of sight or have someone nearby time you. Hold the plank for as long as you can (until failure!!!) and check the time as soon as you can no longer hold your position. Use that time as your baseline and increase it every week.


This Saturday, August 6, join us for a run in beautiful Coconut Grove! We will meet in the usual spot, across the street from Greenstreet Cafe. Parking is free until 10am. Look forward to seeing you all!