SOLE SISTERS!

May 7, 2021 by

Whether you want to walk, jog, sprint or lunge – there’s no better place to maximize your workout than on the Key Biscayne bridge. Challenging inclines and breathtaking views… you can’t beat it! If you haven’t yet joined us, what are you waiting for??

This Saturday, May 8, meet us in the usual parking lot at the foot of the bridge (if you’re going towards Crandon Park) at 6:59am for another amazing Saturday morning sweat!

MAY STAR!

May 4, 2021 by

CONGRATULATIONS MARIANNE!!!!!

1. Age: 47

2. Profession: Operations Manager of our Civil Engineering Company

3. When did you first start training at WOFB and how did you find out about us?
I started in October 2014 … my friend Jackie Quiroga introduced me to WOFB

4. Tell us about your sports & fitness background:
I have always been into sports since Middle school and working out has always been a passion. My dad was really into working out and was the reason why I fell in love with exercising.

5. Favorite Exercise (or type of workout):
My favorite workout has always been arms, I love to develop strong defined arms, specially focusing on biceps 💪

6. Least Favorite Exercise:
Unfortunately squats because my knees have always been an issue

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?

WOFB has been amazing in my life since day one, I have refocused on my health and have transformed from an unhealthy lifestyle to a healthy one. Plus, I have gained an amazing family of fit women that support, motivate and inspire me and each other, which has lead me to be a better version of me ;). Thank you!!

Marianne also receives a $50 gift card from our friends at El Toro Loco Churrascaria. If you haven’t had the opportunity to eat there, you must go! The food is amazing and the service is exceptional!

HELLO MAY!

May 3, 2021 by

SATURDAY 7 AM…

April 29, 2021 by

VISORS ARE IN!

April 28, 2021 by

SEE COACH LO & GET YOURS ASAP!!! We have a limited supply!

BBB!

April 25, 2021 by

BURPEES BEFORE BED!

That’s right! If you check this month’s calendar, you’ll notice the BBB’s for today and the rest of the week.

Tonight, start with 10 burpees before bed and record yourself. Post this video on your IG/Facebook and tag us!
We are giving away 5 new t-shirts to 5 members who complete the challenge!

Let’s play a little game…

April 23, 2021 by

How many vegetables from the 48 pictured above do you eat on a regular basis?

Put your answer in the comments section below.

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SOLE SISTERS!

Meet us tomorrow morning at 7am, by the Tropical Park hill. Let’s get the weekend started right!

This Thursday,

April 20, 2021 by

April 22nd, is EARTH DAY!

WEAR GREEN AND BLUE from head to toe! Show off your Earth colors and let’s promote awareness for environmental protection!

WHAT CAN WE DO TO HELP THE EARTH??

1. Plant Something

Trees not only cool things down (collectively, they can help decrease a city’s temperature by up to 10 degrees) but they also clean the air and give off more oxygen, among a ton of other benefits. Plant one in your family’s yard. Another option is to plant your own fruits and veggies which will benefit your health and reduce the amount of fossil fuel emissions by not having to transport the food to stores.

2. Buy reusable bags

It’s been estimated that Americans use 100 billion plastic bags a year, and just the production alone for those requires about 12 million barrels of oil. Not to mention, they take up lots of space in landfills and cause major problems for marine wildlife. Instead, buy some super cute reusable bags to use when you go to the grocery store. You’ll not only be stylish but eco-friendly as well!

3. Unsubscribe to catalogs

The fact is that over 100 million trees are cut down each year to produce junk mail including catalogs. Plus they usually just end up in the trash anyway. Sign up for the free opt-out service at catalogchoice.org and they’ll help you get your name off the mailing lists for all those unwanted pieces of mail.

4. Try a local farmer’s market for your produce

Besides supporting area businesses, you’ll also be helping the Earth by buying your fruits and veggies local. That’s because food in the grocery stores travels an average of 1,500 miles to get to you, and all that shipping can cause pollution plus an increase of fossil fuel consumption and carbon emissions. When you buy locally, it’s transported in shorter distances. Community Supporter Agriculture, or CSA, is also a great way to get local, seasonable produce delivered to your door. Sign up for one in your area, https://www.fdacs.gov/Consumer-Resources/Buy-Fresh-From-Florida/Community-Supported-Agriculture-CSAs (<-Read more about it.)

4. RECYCLE!!!

If you can reuse something, don’t throw it away! If you can recycle it, please do! Be more conscious of things you throw out. If you can buy something that’s reusable, even better!

HAPPY MONDAY!

April 19, 2021 by

Check out this tasty recipe shared by a former bootcamper:

COCONUT CRUSTED CHICKEN

  • 1 lb chicken breast (trimmed & cut into pieces)
  • 1/4 cup almond meal
  • 1/2 cup unsweetened coconut flakes
  • 1 egg
  • 2 tbsp coconut oil (I use avocado oil)

INSTRUCTIONS:
Mix almond meal and shredded coconut in a bowl.
Dip chicken in egg, them into the almond meal mixture.
Put on skillet with coconut oil on medium heat.  

Add some yummy veggies, some baked sweet potato fries and you have a healthy, delicious meal!

SOLE SISTERS

April 14, 2021 by

Saturday’s run will be in scenic Coconut Grove.  Meet us at 7am, across from Greenstreet Cafe (3468 Main Hwy, Miami, 33133).  Parking is FREE along the streets until 10am!