August 20, 2018 by

Let me take a minute to shine the light on 2 very deserving bootcampers…

The WOFB Coaches would like to congratulate Marcia and Nikki for conquering the Spartan Beast in Colorado this past weekend.  If you are familiar with the Spartan series of races, the Beast is….well a BEAST.  The girls’ course was 13.2 miles of mountain running interspersed with challenging obstacles.  Not an easy feat when you’re at an elevation of over 13,000 ft above sea level and the air is thin.  They flew out there to complete their Trifecta which is earned when you finish one of each Spartan distance – Sprint, Super and Beast (or Ultra) – in a calendar year (January 1st – December 31st), anywhere in the world.   You become a member of the Spartan Trifecta Tribe and are awarded with a special medal!  AND YOU GIRLS DEFINITELY EARNED IT!!

More so, not only did their husbands fly out there with them as moral support, but the hubbies participated!!!!!!!!!!!!!!!!  OMG! How amazing!!!






August 18, 2018 by

We’re a little late but nonetheless, still very much worth the post!

CONGRATULATIONS to Dimary on clinching the title of BOOTCAMPER OF THE MONTH for August 2018.  Dimary has progressed immensely – in her attendance, her physical performance,  and in her commitment to fitness.  She’s definitely incorporated exercise into her daily routine and overall lifestyle, and it shows!  KEEP IT UP!!  We are so proud of you woman!


1. Age: 35

2. Profession: Business Owner

3. When did you first start training at WOFB and how did you find out about us? I started in January 2017….. previously I had made a decision to work on my overall health and one day I went to get my nails done in BABY Nails in the shopping plaza and saw one of the girls that works there and was impressed with the amount of weight loss and her transformation.  She recommended WOFB, so immediately I was excited and signed up!

4. Tell us about your sports & fitness background: Previous to WOFB, (I’m a single mom of 2 boys so most of my time is spent working), I was not consistent with any work out regimen.  I had moments when I would start a diet or a gym routine and I would allow my circumstances to take over my health… I’ve attended other Bootcamp organizations but for whatever reason I would stop attending… So previously not really doing any sports and just occasionally gym routines.

5. Favorite Exercise (or type of workout): barbell squat, bicep curls (mostly upper body) because I’m stronger in that area..

6. Least Favorite Exercise: Froggers and deadlift (ouch) lol

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?  WOFB has changed my life.  I finally found something that works for me, keeps me motivated and helps me stay consistent! After a while, first thing I noticed was an increase in my overall strength, I was just much stronger in anything I did.  I noticed my legs were so smooth and strong. I thought it was me but I remember asking my mom and she noticed how my buttocks had lifted.  I also noticed definition in my arms, especially when I raise them.  I just know that every class I attend, something is changing for the better and I won’t lie – I’m at the same weight from when I started however I went from a size 10 to a size 8…. how did that happen 🤗 muscle baby!!



August 16, 2018 by

We all need to be reminded every now and then.

Some people think that exercising gives them a free pass to completely ignore their nutrition.  They believe that regular exercise (as intense as it may be) alone will help them lose weight and get toned.

You need both exercise AND nutrition!

Yes, exercising will get you fit and strong.  Without exercise you won’t be able to build the sculpted body of your dreams.

BUT without nutrition you’ll only end up putting on the muscle without taking off the layer of fat, giving you that “bulky” look you’re trying to avoid.

Abs are built in the gym and revealed through nutrition!  I don’t care how many sit ups, crunches or leg raises you do, you’ll never see your abdominal muscles unless you reduce your fat mass. 


The only way to do that is through proper nutrition.  It’s simple math…  calories in have to be less than calories out (expended), but not always so simple to execute.  It’s work, but OH SO REWARDING when you get there!!!



Who is down for breakfast this Saturday?

August 15, 2018 by


Join us for breakfast at Greenstreet Cafe at 8:00 AM but NOT BEFORE we run the streets of Coconut Grove!!


Screen Shot 2018-08-15 at 6.33.48 PM
Let’s meet across from Greenstreet Cafe, this Saturday, Aug 18 at 6:59 am to clock in some miles in scenic Coconut Grove.  Then we’ll head over to Greenstreet Cafe for breakfast!  There is FREE parking along the streets (the meters don’t kick in until 10 am.)


August 13, 2018 by

Don’t be fooled when you see the word “ORGANIC”….


Sure, some organic foods are a healthier alternative to their non-organic counterparts, but sugar is still sugar and peanuts are still peanuts. Organic or not, these foods are still high in calories and fats, and should be eaten in moderation.



August 9, 2018 by




Ladies, meet us at the FIU garage this Saturday, August 11, for our favorite Saturday workout at 6:59am.  If you need more specific info on where to meet, comment below and we will send you an email.


I’m sure most of you are familiar with leg cramps.  You know, that sudden, sharp pain that grips your calf muscle while you’re running or even sleeping…?

What causes leg cramps?

Muscle cramps aren’t fully understood, but they’re most likely caused by an imbalance of the chemicals that make your muscles fire and relax.

Leg cramps may affect your calf, hamstring or your quad, making it painful to keep moving.  This pain can hit suddenly and it can be really uncomfortable!

Leg cramps that set in during exercise are known as Exercise-Associated Muscle Cramps, or EAMC for short. During exercise (or movement in general) your nervous system sends a signal to your muscles to contract, then another to relax. This is what causes your muscles to lengthen and shorten.

Muscle cramps happen when your muscle doesn’t get the signal to relax — which can happen for a couple of reasons.

Muscle fatigue
If your muscles are really tired or overworked, they may not be able to absorb minerals as readily.  This means the minerals that can help your muscle tissue relax after contracting may be missing, so you may be more prone to a cramp.

Lack of blood flow
Clothing that is too tight can make it hard for the blood to flow effectively to your muscles which means they may not be getting the oxygen they need to function.

Stay hydrated! Your muscles need fluids to help them contract and relax, so fill up your drink bottle and sip before, during and after exercise.

It’s no secret … IT’S REALLY HOT OUTSIDE!  Make sure you are getting plenty of fluids before and during your workouts.

Electrolyte imbalance
When you are sweating a lot, you can lose electrolytes through your perspiration. When your body begins to deplete your nutrient reserves, such as potassium or magnesium, it can lead to cramping.




August 6, 2018 by

1) DON’T EAT: White Pasta

White pasta as a regular go to meal will not help you when your goal is to look fit.  It’s filled with too many simple carbs that will likely be stored on your body as fat.

EAT THIS: Spaghetti Squash

On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash.  Serve these healthy noodles with spaghetti sauce and meatballs.  Filling, tasty and less calories!


2) DON’T EAT: Store Bought Salad Dressing

The nutritional benefit of your salad is all but undone by the questionable ingredients in store bought salad dressing. From trans fats to preservatives, store bought salad dressing is a landfill of unnatural ingredients that are best avoided.

EAT THIS: Simple Homemade Dressing

Making you own salad dressing is so simple, it literally takes less than five minutes, and it tastes so much better freshly made. Here’s the equation to use when making your own dressing:

  • 3 parts high quality oil – extra virgin olive oil, hemp seed oil, flax seed oil, or sesame seed oil.
  • 1 part something acidic – vinegar, lemon, lime
  • A dash of salt and/or fresh ground pepper
  • Some fresh or dried herbs (optional)


3) DON’T EAT: Packaged Granola Bars

Packaged bars have one thing going for them—the convenience factor. This convenience comes at a price, as each packaged bar contains more preservatives, carbs, calories and sugars than you should be eating.

EAT THIS: Raw Nuts

When you need a quick, energizing snack look no further than a handful of raw nuts. This is a great way to cut down on the sugar and other harmful additives in granola bars while still enjoying a convenient energy boost.


4) DON’T DRINK: Blended Coffee Drinks

Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream, anytime and anyplace. Unfortunately, your body is going to respond to all that sugar in the only way that it knows how…by storing it as fat. These blended drinks are extremely addictive and super high in calories, so it’s best to avoid them completely.

DRINK THIS: Unsweetened Iced Tea

The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea – try Chai Rooibos—then chill it in the fridge for a few hours. Serve over ice and sweeten with a sprinkle of Stevia if needed. Guilt-free refreshment.


5) DON’T EAT: Flavored Yogurt

Little cups of fruit-flavored yogurts are often marketed as the next best weight loss secret, but you know better. These ultra-sweet concoctions are filled with sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high.

EAT THIS: Plain Greek Yogurt with Real Fruit

Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit.


6) DON’T EAT: Potato Chips

Around three o’clock in the afternoon, when that vending machine is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few.

EAT THIS: Bake Kale Chips

Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Here’s how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes.

The quickest and most permanent way to drop fat and feel amazing is through a combination of healthy eating and consistent, challenging workouts.

You deserve that fit and attractive body— and we’re here to help you get it.


August 2, 2018 by

If you’re in the BOOTCAMP ELITE program, then you are automatically a SOLE SISTER!  If you’re new to the ELITE program, SOLE SISTERS is the WOFB running group.  We meet in a different location every Saturday morning to run, jog or walk and enjoy the beautiful scenery Miami has to offer.  We cover anywhere between 3-6 miles and everyone moves at their own pace.

THE COMMON GOAL:  To improve our running (& cardiovascular) game as a team, while exploring our beautiful city!

You can join us on FACEBOOK at SOLE SISTERS and/or just show up to our designated meeting spot every Saturday.  You can get your SOLE SISTERS tank top from Coach Lorraine.

We may not have hills here in Miami, but we have the KEY BISCAYNE BRIDGE!  Can’t get enough of the inclines and the beautiful views…


JOIN US as we kick off the weekend with a run/jog/walk in Key Biscayne.  Meet us in the parking lot immediately before the bridge (after the toll) at 6:59 am.  If the parking lot is still closed due to Hurricane Irma damage, you can park along the side of the road.






July 31, 2018 by




July 30, 2018 by


What attitude do you bring into each day??  Think about this!   Take a second to really put some thought into this because generally, people don’t have much of an attitude awareness.

….and herein lies the first step to achieving your greatest potential in life –> learning to monitor your attitude and its impact on your work performance, relationships and everyone around you.

We all have a choice!  Your mind is a computer that can be programmed OR reprogrammed.
Every morning that we are blessed to wake up to, we have the power to choose:
an inner dialogue of self-encouragement and self-motivation, or one of self-defeat and self-pity?  Each of us encounters hard times, hurt feelings, and physical and emotional pain. The key is to realize it’s not what happens to you that matters; it’s how you choose to respond.  Your reaction to adversity is what will make or break you!  You choose!

Here are some helpful tips on how you can turn your attitude into a winning one:

1. Self-Coaching Through Affirmations

Affirmations repeated several times each day, every day, serve to reprogram your subconscious with positive thinking. An affirmation is made up of words charged with power, conviction and faith. You send a positive response to your subconscious, which accepts whatever you tell it. When done properly, this triggers positive feelings that, in turn, drive action.

2. Self-Motivation Through Discovering Your Motives

Discover what motivates you—what incites you to take action to change your life. Basic motives include love, self-preservation, anger, financial gain and fear. Self-motivation requires enthusiasm, a positive outlook, a positive physiology (walk faster, smile, sit up), and a belief in yourself and your God-given potential.

3. The Power of Visualization

Studies of the psychology of peak performance have found that most great athletes, surgeons, engineers and artists use affirmations and visualizations either consciously or subconsciously to enhance and focus their skills. Nelson Mandela has written extensively on how visualization helped him maintain a positive attitude while being imprisoned for 27 years. “I thought continually of the day when I would walk free. I fantasized about what I would like to do,” he wrote in his autobiography. Visualization works well to improve attitude.

4. Attitude Talk for Positive Internal Dialogue

Attitude talk is a way to override your past negative programming by erasing or replacing it with a conscious, positive internal voice that helps you face new directions. Your internal conversation—that little voice you listen to all day long—acts like a seed in that it programs your brain and affects your behavior. Take a closer look at what you are saying to yourself.

5. The Power of Words—WOW

Once released to the universe, our words cannot be taken back. Learn the concept of WOW—watch our words. What we speak reflects what is already in our hearts based upon all the things we have come to believe about ourselves. If we find ourselves speaking judgmental and disparaging things about our circumstances or those around us, we know the condition of our hearts needs to change. You can create a direct path to success by what you say.

6. The Power in a Positive Greeting

When people ask me how I am doing, I say, “Super-fantastic.” Most people enjoy working and living with others who try to live life for what it is—a beautiful gift.

7. Enthusiasm: Vital Tool for Staying Motivated

Enthusiasm is to attitude what breathing is to life. Enthusiasm enables you to apply your gifts more effectively. It’s the burning desire that communicates commitment, determination and spirit. Enthusiasm means putting yourself in motion. It’s an internal spirit that speaks through your actions from your commitment and your belief in what you are doing. It is one of the most empowering and attractive characteristics you can have.

8. Connecting to Your Spiritual Empowerment

The ultimate level of human need extends into the spiritual realm. Just as we feed our bodies in response to our primary need to survive physically, we need to feed our spirit because we are spiritual beings. Many people find powerful and positive motivation in their faith.

9. Lighten Up Your Life with Humor

Humor is a powerful motivator. The more humor and laughter in your life, the less stress you’ll have, which means more positive energy to help you put your attitude into action. There are also health benefits to lightening up.

10. Exercising Will Help Keep You Motivated

One of the best ways to move to a more positive and motivated frame of mind is to exercise. A regular exercise routine can provide relatively quick positive feedback in the form of weight loss, muscle development and a sense of doing something positive for yourself.