It’s MONDAY!

March 20, 2023 by

It’s also the first day of spring! Which means….. summer is around the corner. Eeeek, time to really focus on those fitness goals!

Losing fat isn’t easy…I don’t have to tell you that. When I get overwhelmed with all the things on my plate, my husband always asks me, “How do you eat an elephant?” The answer is ONE BITE AT A TIME. This can be applied to any project or goal you are tackling, including weight loss! You can’t lose 10 lbs in a week, but you can start chipping away at those calories that will add up to 10 lbs. You can start with little changes that will result in big, habit-forming ways that will lead you to success.

So what if you could drop 100 calories or more per day by making a single change to your meal or snack? It is possible – you’ve just got to know where to swap. Check out the list below to find out easy swaps that will drop 100 calories from your daily intake.

BUT FIRST, let me say that if want to reduce body fat, start by cutting down the sugar in your diet. Sugar encourages fat storage by causing your insulin levels to rise. This includes your morning cafecito! A few weeks of cortadito sin azucar and you’ll wonder how you ever enjoyed such sweet coffee.

Ready? Get swapping!

#1: From 2 Slices of Bread to 1

No, you don’t have to give up bread altogether. If you want to quickly watch 100 calories slide off your meal, all you’ve got to do is toss the top piece of bread from your sandwich or the top bun from your burger. It may require a bit of balancing on your part, but it will instantly save you 100 calories and help that loaf of bread go twice as far.

#2: From Cream to Nonfat Milk

Have a hard time taking your coffee straight? You’re not alone. Not interested in giving up coffee altogether? Then you’re going to need to find a new option to the creamer-heavy concoction you make on a daily basis. The easiest solution is to swap out your creamer for milk. Lucky for you, this small swap pays off big, cutting 100 calories from your morning jolt.

#3: From Juice to the Real Thing

Orange juice is a staple of many folks’ breakfast routines. What if you tossed the juice and went for the real thing—a genuine, bona fide orange? You probably already guessed that this, too, would shave a lot of calories from your meal. At the same time, you’ll get more fiber to keep your day moving along well.

#4: From Shake to Milk

When the stress of life gets to you, few things help you forget about your troubles better than a chocolate milkshake. Unfortunately, that shake leaves you feeling bloated and for good reason. It’s jam packed with calories. Get the same chocolate comfort with a glass of chocolate milk instead of a shake and cut out at least 100 calories.

#5: From Bacon to…Bacon

What if there was a way to have your bacon and eat it, too—without quite as many calories? There is. Going for an ounce—yes, just one ounce—of maple turkey bacon instead of the pork version will shave more than 100 calories from your daily consumption. And it’s just as tasty!!

HAPPY ST. PATRICK’S DAY!

March 17, 2023 by

Here’s a great snack that’s sure to bring out the Irish strength in you!

Kiwi Green Smoothie

  • 1 frozen bananas
  • 1 fresh kiwi, skin removed
  • 1 cup water
  • 2 handfuls baby spinach
  • 1 scoop pure whey protein powder

Throw all the ingredients in a blender and enjoy!


SOLE SISTERS

Tomorrow’s SOLE SISTERS is at the beautiful Key Biscayne bridge!!! Meet us there at 7am, in the parking lot at the foot of the bridge! See you there!

ASK YOURSELF FIRST….

March 15, 2023 by

HAPPY MONDAY!!

March 13, 2023 by

THIS SATURDAY…

March 9, 2023 by

MEET US AT THE BLEACHERS at 7AM!

That’s right!!! This Saturday, March 11 at 7am, meet us in the parking lot next to the Tropical Park track to get our sweat on!

See you there!

HAPPY DAY OF THE WOMAN!

March 8, 2023 by

TODAY WE CELEBRATE YOU!

SIR WILLIAM GOLDING SAID IT BEST:

STAR OF THE MONTH!

March 7, 2023 by

Wednesday, March 8, is International Women’s Day – and here is one woman we should celebrate this month:

CONGRATULATIONS ANA!

1. Age: 25

2. Occupation: I do administration for a roofing company 

3. When did you start WOFB and how did you hear about us?
I started training February 2021, a close friend that use to be a part of the Boot Camp recommended I try it out.

4. What is your sports/exercise background?
I was always an active kid trying every sport I could, but track was my favorite.

5. Favorite workout/exercise: I love HIIT workouts 

6. Least favorite workout/exercise: Renegade rows are by far my least favorite!

7. What changes have you seen in yourself since starting WOFB?
I hit my weight target and have been able to stay consistent, also I feel stronger and way more energized, focused, and happy!

Thank you again for the opportunity!! It has been an awesome journey!!

AMAZING WORK ANA!!! We are so proud of you! You’ve lost almost 15 lbs, and your consistency & discipline are an example of a role model student. Soon to be a mother, and still training before the sun comes up, you show your dedication to lead a fit and healthy lifestyle. Keep up the great work! 

SOLE SISTERS

March 2, 2023 by

This Saturday, March 4, 2023 @ 7 AM

HELLO MARCH…

March 1, 2023 by

What an exciting month ahead!!!

International Women’s Day (March 8th), first day of Spring (March 20th) and St. Patrick’s Day (March 17th) are all around the corner….but the best part of March, is our annual WOFB MARCH MILES!

This month, we have decided to set a goal of 300 miles for the team. Here is how you can join the fun & help us reach our goal:

  1. Download the runkeeper app and register for an account.
  2. Friend request “Rima Avellan WOFB” and I will add you to our team.
  3. Use the app and register your miles during every run this month & help us get to 300 miles!!!

WE GOT THIS!!!

CALLING ALL SOLE SISTERS!

February 23, 2023 by

COCONUT GROVE….HERE WE COME!!!

This Saturday’s SOLE SISTERS meet will be in the pretty neighborhood of Coconut Grove. We will meet at the usual corner, across from Greenstreet Cafe.

If you don’t want a sluggish start to your weekend, meet us there this Saturday, at 7am!

HAPPY MONDAY and…

February 20, 2023 by

HELLO MONDAY!

February 13, 2023 by

This weekend!

February 8, 2023 by

SATURDAY, FEB 11, 2023 @ 7 AM

KEY BISCAYNE BRIDGE



SUNDAY, FEB 12 @ 9AM

FEBRUARY STAR!

February 7, 2023 by

WAY TO GO CHRISTINE!!

1. Age: 37 🥴

2. Profession: general contractor, professional fighter

3. When did you first start training at WOFB and how did you find out about us?
I started training at WOFB in 2006. I remember that I started while Rima was on her honeymoon! My mother had found a flyer on her car one day when she was at FIU, and she signed us up for the 6-week option they offered at that time. 

4. Tell us about your sports & fitness background:
I had not worked out or played sports prior to starting WOFB. I learned how to throw a punch when Rima trained me for her kickboxing classes! After that, I was hooked! I would sign up for the 6-week program again, and again- because I was too afraid to commit! 😂

The rest was history. Here I am 17 years later!

5. Favorite Exercise (or type of workout): kickboxing (duh!) and legs. 

6. Least Favorite Exercise: burpees

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Besides the positive changes in my body, I feel that fitness has helped me to release dopamine and balance my emotions in a positive way. When I’m stressed- I workout. When I’m an angry, I work out. When I’m frustrated or overwhelmed, WOFB is my favorite place to escape to! Also, the community and friendships that I have developed through WOFB are my favorite part about this entire journey!

AMAZING story! You are the role model for dedication, discipline and hard work…. You wear so many hats – mother, career woman, successful athlete, friend; you are proof that it’s all possible if you are determined, and willing to put in the time and effort. We are so proud of you & your accomplishments. Keep aiming for the stars!

HEART HEALTH!

February 6, 2023 by

February is American Heart Month, a time when all people can focus on their cardiovascular health.

Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

Just as exercise strengthens other muscles in your body, it helps your heart muscle become more efficient and better able to pump blood throughout your body. This means that the heart pushes out more blood with each beat, allowing it to beat slower and keep your blood pressure under control.

When you exercise regularly, your body’s tissue (including the heart) does a better job of pulling oxygen from your blood. This allows your heart to work better under stress and keeps you from getting winded during high-intensity activities.

Physical activity also allows better blood flow in the small blood vessels around your heart. Clogs in these arteries can lead to heart attacks. There’s also evidence that exercise helps your body make more branches and connections between these blood vessels, so there are other routes for your blood to travel if the usual path is blocked by narrow arteries or fatty deposits.

Exercise also increases your levels of HDL cholesterol, the “good” cholesterol that lowers heart disease risk by flushing the artery-clogging LDL or “bad” cholesterol out of your system.

Along with lowering your risk for heart disease, exercise:

-Keeps your weight down
-Improves your mood
-Lowers your risk for some types of cancer
-Improves your balance
-Reduces your risk of osteoporosis by increasing your bone mass
-Gives you more energy
-Helps you sleep better

For this month, we’re going to focus on cardio for heart health! This Wednesday, and every Wednesday from here on, we are running 2 miles. You will clock your time and save it. Every Wednesday, your goal is to beat that time!

SOLE SISTERS

February 2, 2023 by

…this Saturday, Feb 4, 2023 at 7am!!

Do you want to kick off your weekend feeling a million bucks?

If so, meet us at the Tropical Park track (in the adjacent parking lot), for an amazing, heart-pumping workout!

HELLO FEBRUARY!

February 1, 2023 by

Mondays are for kickin’ A$$!

January 30, 2023 by

SOLE SISTERS

January 26, 2023 by

This Saturday, Jan 28, join us at 7am in the beautiful Coconut Grove neighborhood for our weekly run. Bring a friend or a family member – they’ll thank you for it!

Specific meeting spot is across from Greenstreet Cafe, 3468 Main Hwy, Miami, FL, 33133.

NEXT WEEK…

January 24, 2023 by

Just a reminder that next week is BRING A FRIEND week.

Here are some details:

From Monday, Jan 30 – Friday, Feb 3, 2023, you can bring ONE friend to any class you attend that week.  

Make sure to show up 15 minutes before class to give them time to fill out a waiver.

Now here’s even more incentive than just showing off your favorite workout gym and amazing coaches…

Every friend that signs up for WOFB (or FFA), earns you a FREE SPIN of our WOFB prize wheel.  Check out the prizes!!!

HAPPY FRIDAY!

January 20, 2023 by

SOLE SISTERS!

January 19, 2023 by

This Saturday, Jan 21, meet us in our favorite garage for another awesome, heart-pounding, sweaty workout!! See you at 7am!

As we commemorate…

January 16, 2023 by

CHANGE OF PLANS!

January 13, 2023 by

Due to the anticipated drop in temperature tomorrow morning, SOLE SISTERS will be at FIU in our favorite parking garage! Meet us there at 7am!!!

WEEKEND FUN!

January 11, 2023 by

SATURDAY – SOLE SISTERS!!! Let’s meet at the Key Biscayne bridge this Saturday, Jan 14 at 7am. It looks like it will be a chilly morning so dress warm! Wear your WOFB hoodie!


SUNDAY – NEW YEAR High Intensity Interval Training! This is a partner workout and BY RSVP ONLY!
RSVP for this Sunday, Jan 15 at 9am for a fun and challenging, high-intensity workout!


How do you reserve your spot??? RSVP BY EMAILING WOFBmiami@gmail.com.


MONDAY – Martin Luther King Jr. Day special schedule on Monday, Jan 16

2 CLASSES ONLY
9:15 am
6:00 pm

What a way to kick off 2023!

January 10, 2023 by

JANUARY STAR

1. Age: 43 years old

2. Profession: Owner of Mold Near Me and Business Office Manager at Tony’s Nursery & Garden

3. When did you first start training at WOFB and how did you find out about us? I discovered WOFB over 10 years ago when my friend Flo told me about the amazing results she was seeing from the calendar challenge. I was so impressed that I decided to give the gym a try and signed up for the free month trial they were offering back then. From my first class with Jason, I knew that WOFB was a special place. The coaches, including Lorraine, Edgar, and Coach Che, are all incredibly motivating and have helped me reach my fitness goals. In fact, not only have I continued training at WOFB for the past decade, but I’ve also enrolled my family in the MMA program. WOFB has become more than just a gym to us – it’s a second home where we’ve formed close relationships with other members. If you’re looking to get in shape and be part of a supportive community, WOFB is the place to be!

4. Tell us about your sports & fitness background: I discovered my love for running when I started cross country in Ecuador at the age of 12. I excelled in sprints and relays, and eventually discovered the joy of long-distance running while training at the gym. Since then, I have completed one full marathon and nine half marathons, with my tenth half marathon coming up at the end of this month. Fitness has always been a passion of mine, and I am grateful to continue this journey with others who share my love for it.

5. Favorite Exercise (or type of workout): I love running. Some of my favorites include squats, bent over rows, and kickboxing.

6. Least Favorite Exercise: My least favorite exercise is sit ups. They hurt my back. Lol

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? First of all, my endurance has improved so much – I can now exercise for longer periods of time without feeling exhausted. I’ve also noticed that my muscles have become stronger and more toned, especially after incorporating strength training exercises into my routine. I’ve also lost weight, which has been a great bonus! And, I’ve noticed that I’m more flexible and have an easier time moving around and performing everyday activities. But, perhaps the biggest change I’ve noticed is in my mental health – I feel happier, less stressed, and overall just in a better place. I highly recommend giving a bootcamp exercise program a try – it’s made such a positive impact on my life!

Congratulations! We are so proud of you….but not surprised! Cristina is the epitome of hard work and discipline and has been since DAY 1. She just recently won our annual 2022 Biggest Loser Challenge, losing 23.3 lbs and 9.92% body fat in 12 weeks! She is a star!!!

PLANK CHALLENGE WINNER

January 6, 2023 by

So before the holidays, we had our week-long CORE CHALLENGE. In short, the challenge consisted of holding the plank everyday for 7 days and recording each session to later share with us. We’ve compiled the data and have a winner:

CONGRATULATIONS LIORA!

Liora completed the challenge following both requirements, and even got a little creative with the videos she sent us, adding music and titles. GOOD JOB LI!

Liora wins a WOFB t-shirt or tank top and a WOFB towel!

HAVE A GREAT WEEKEND LADIES!!!

We’re back at Tropical Park…

January 4, 2023 by

this Saturday, Jan 7, 2023. Join us for our first SOLE SISTERS workout of 2023 at 7am. It will be nice to get back to the outdoors. See you all soon! We’ll be meeting in the parking lot next to the track.

HELLO 2023!

January 2, 2023 by

HAPPY NEW YEAR!

January 1, 2023 by

NEW YEAR, NEW PERSPECTIVE!

December 31, 2022 by

We have all heard the saying “New Year, New You,” and the beginning of January is notorious for people trying to hit their lofty New Year’s fitness goals.

As we strive to be better than we were yesterday, our motto going into 2023, is New Year, New Perspective – because it is ONLY with a new perspective and a new mindset, that we can evolve into the person we envision. See your health as an investment, and the rest will fall into place.

HAPPY NEW YEAR TO YOU ALL! Whatever you are doing tonight, we hope you are surrounded with lots of love and laughter. Thank you for making 2022 a memorable one and see you in the new year! Check out some wonderful memories from 2022.

https://www.instagram.com/reel/Cmy7qpbAA6Z/?igshid=YmMyMTA2M2Y%3D

MAKE UP CLASSES

December 22, 2022 by

Hello bootcampers! Hope your holiday season has been good thus far.

If you normally attend class on Fridays and/or Mondays, you can make up those classes anytime either tonight, or during next week’s classes on Tuesday, Wednesday or Thursday. Just show up!

HAPPY HOLIDAYS TO YOU & YOUR FAMILY!

HOLIDAY HOURS

December 19, 2022 by

From our family to yours, have a wonderful & merry holiday!

We will be closed on the following days:

Dec 23, 24, 25 & 26
Dec 30 & 31
Jan 1 & 2

HOLIDAY H.I.I.T.

December 13, 2022 by

This Sunday, Dec 18 at 8am, join us for some HOLIDAY High-Intensity Interval Training.

RSVP at WOFBmiami@gmail.com for a fun & intense workout. Space is limited so reserve ASAP.

CORE WEEK!

December 12, 2022 by

…kinda like Shark Week, but less scary and good for you!

Can you handle 1-2 minutes a day???? That’s all we’re asking for! It’s not much at all!

Every day, before you go to bed, you will hold the plank for the indicated time. You will increase your hold time by 10 seconds. If you don’t feel you are ready to progress, hold it for the same amount of the time as the previous day. You can struggle, you can drop your knees for a breather, you can scream…. BUT YOU CANNOT GIVE UP!

You will record each session and do 2 things:

  1. Send the video to Lorraine via WhatsApp immediately after doing it. It has to be sent before midnight of the same day in order to be valid.
  2. Next, post a snippet of the video on your IG story / social media page (or Facebook) & tag us @WOFBmiami. We will pick 2 winners to get a FREE WOFB t-shirt or tank top and a FREE WOFB towel!

READY, SET & GO!!!!!!!!!!!!!!!!!

SOLE SISTERS IN THE GROVE!

December 7, 2022 by

This Saturday, Dec 10, meet us in Coconut Grove across from Greenstreet Cafe, at 7am to get the weekend started off right!
Parking is free until 10am. Bring your friend or significant other with you!

DECEMBER SUPERSTAR!

December 6, 2022 by

WOOHOO!!!! CONGRATULATIONS PATRICIA!

1. Age: 42

2. Profession: Real Estate Agent / mom of 3 

3. When did you first start training at May 2022 WOFB and how did you find out about us?
Returning merchandise at the UPS next door.

4. Tell us about your sports & fitness background: I use to go to the gym 13 years ago. But I wasn’t motivated.

5. Favorite Exercise (or type of workout): Jump squats, Running, Biking.

6. Least Favorite Exercise: Stairs (FIU)

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I was able to reduce my cholesterol, blood sugar, stress and anxiety. I Feel better physically and mentally.

We are so proud of you and the dedication you’ve shown. Your progress speaks volumes about your work ethic and commitment to your fitness goals –> Patricia just completed the 2022 Biggest Loser challenge, shedding 18 lbs and dropping 4.4% body fat in 12 weeks! WOW, what a way to end the year! Keep it up!

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!