Miami Women-Only Fitness Bootcamp

This Saturday!!! Missing the bridge! See you there!!

CONGRATULATIONS!!!

1. Age: 43 & 23

2. Profession: Nail Salon Owner & Student

3. When did you first start training at WOFB and how did you find out about us?
We started to train with WOFB in January of 2024. We wanted to do something a little more intense with our workout but didn’t know where to start. So we searched online and found out about WOFB, and we fell in love with it. 

4. Tell us about your sports & fitness background: We used to work out at our local gym for about a year, but we do not have any knowledge of fitness or anything related. So we learn by perceiving other people in the gym to use the basic machines. Dieu is more interested in aerobics, she would learn it through YouTube whenever she has free time. 

5. Favorite Exercise (or type of workout): Any workout related to the big tires. 

6. Least Favorite Exercise: burpee

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

Dieu has lost most of her back fat and mentally she has been feeling better throughout the day and also sleeping better. 

My has lost almost 20 pounds in the past 4 months, she is starting to feel more comfortable with exercising and feel more motivated to exercise. 

WOW! Great job ladies! And it’s so fitting to honor a mother-daughter duo during the month of May! Your dedication, hard work and enthusiasm are truly inspiring. It’s been a pleasure to watch you challenge yourselves. This recognition is well-deserved, and we hope it motivates you to keep pushing your boundaries. Keep up the fantastic work!

This Saturday, May 11, at 7 AM, meet us by the TROPICAL PARK HILL for a sweaty workout!! The hill is closer to Miller Dr. and there is parking in front of hill. SEE YOU SOON!

Happy Tuesday Bootcampers!

Tomorrow is official NO SOCK DAY! It’s a quirky little celebration to set your feet free and bring them into contact with the earth for a day. Since we won’t be training barefooted, it will be CRAZY SOCK DAY!

Be a sport and show off your craziest workout socks tomorrow!

PHOTO-A-DAY CHALLENGE 2024 WINNERS!!!

Congratulations to Marla & Cristina C. for their efforts and creativity during our April’s Photo Challenge! They posted fun, relevant photos, and they did so consistently – posting and tagging each and everyday!

CONGRATS LADIES! Prizes will be awarded to you!

May 4 – MAY THE FORTH BE WITH YOU, as you get your photos and measurements taken for the culmination of our 12-week transformation challenge!

May 5 – HAPPY CINCO DE MAYO!

May 8 – Wear your coolest, most fun workout socks!! It’s actually international “NO-SOCKS” Day but we’re making it “FUN SOCK” Day!!!

May 12 – We celebrate the MATRIARCH of the family with a fun Mother-Daughter workout at 9am. See Coach Lo to reserve your spot!

May 20 – May 24 – HANG IN THERE! This week we are focusing on gaining more upper body strength with pull-ups! Stay tuned for more details…

May 27 – MEMORIAL DAY workout on Monday – we’ll be having 1 class at 9am.

This Saturday, May 4, meet us in our favorite garage at 7 AM!

Control your week….don’t let it control you!

Let’s keep celebrating Mother Nature and enjoy the beautiful neighborhood of Coconut Grove this Saturday, April 27th. Meet us across from Greenstreet Cafe (3468 Main Hwy) at 7am for an invigorating morning run. Parking is free along the street until 10am.

Happy Earth Day, everyone!

As we celebrate this beautiful planet, let’s remember that our health and the earth’s health are deeply connected. Each step we take outdoors, every breath of fresh air, and every workout in nature’s gym enhances our well-being while deepening our appreciation for this wonderful world. Let’s continue to nurture our bodies with movement and our planet with care, showing gratitude through our actions.

Here’s to our health, and to a healthier planet!

Meet us at my favorite spot, this Saturday, April 20 at 7am!

Today’s PHOTO inspiration is “A DRINK”!

The Importance of Self-Care: Setting an Example for Our Children

In the hustle and bustle of daily life, especially for those of us with children, self-care often takes a back seat. Yet, the importance of maintaining our physical and mental well-being cannot be overstated—not just for our own health, but because our children are watching, learning, and mimicking our behaviors. Taking care of ourselves is crucial, and how it can positively influence our children’s future habits and attitudes toward health and well-being.

Modeling Healthy Behaviors

Children are perceptive. They absorb information from their surroundings and, most importantly, from observing the actions of adults, particularly their parents. They do as they see! By taking care of our physical health through regular exercise, a balanced diet, and adequate rest, we are not just benefiting ourselves. We are teaching our children the importance of treating their bodies with respect and care. When children see their parents making time for physical activity, they recognize its value and are more likely to be active themselves.

In essence, self-care is not a selfish act but a foundational practice that sets the tone for our children’s long-term attitudes toward health and well-being. By taking care of ourselves, we are not only ensuring our ability to care for our children, but we are also teaching them crucial life skills. The habits they learn by watching us navigate the complexities of health and self-care will equip them to handle their own challenges in the future. So, for their sake, let’s prioritize our well-being and lead by example. After all, the best way to ensure our children live healthy, balanced lives is to show them how it’s done.

This Saturday we are at Tropical Park, meet us by the hill at 7am!

This is the 2nd week in our PHOTO CHALLENGE…. Here are the prompts for this week. Get creative and don’t forget to tag us @WFOBmiami

Monday – COOKED
Tuesday – IN MY PANTRY
Wednesday – DESSERT (tricky one, lol!)
Thursday – A GREEN FOOD
Friday – SNACK
Saturday – A FAVE RECIPE
Sunday – BUT FIRST….

SOME FOOD FOR THOUGHT….

See you all there!!

1. Age: 44

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 joined WOFB over 10 years ago after hearing about it from a friend. I decided to try it during their free trial month and loved it from the start. 

4. Tell us about your sports & fitness background:
My passion for fitness began when I started cross country in Ecuador at the age of 12. I excelled in sprints, relays, and eventually found joy in long-distance running while training at the gym. Fitness has always been a driving force in my life, and I’m grateful to continue this journey alongside others who share my passion.

5. Favorite Exercise (or type of workout): Running is my ultimate favorite exercise. Additionally, I enjoy squats, bent over rows, and kickboxing.

6. Least Favorite Exercise: Sit-ups are my least favorite exercise; they tend to strain my back!

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?  Since joining WOFB, I’ve gotten stronger, lost weight, and become more flexible. My endurance has improved, and I feel happier and less stressed. Overall, it’s made a big difference in my life!

Congratulations Cristina!! No one is more deserving of this award!
You are a WOFB standout who consistently goes above and beyond in every aspect of your training.
Your commitment shines brightly, not just in your remarkable physical achievements, but also in your unwavering reliability and work ethic. You embody the spirit of perseverance and excellence, and we’re so proud to have you as part of our fitness family. Keep shining!

While today might be April Fools’ Day, the journey to achieving your fitness goals is no joke…

Today is DAY 1 of the April photo-a-day challenge. Don’t miss out on the opportunity to refine your photography skills and win a prize! Remember to tag us @WOFBmiami

In the spirit of today’s playful pranks, let’s debunk one of the most common, persistent fitness myths that might be fooling you and holding back your progress. By arming yourself with knowledge, you can navigate your fitness journey with confidence and efficiency.

Myth: You Can Target Fat Loss in Specific Areas

It’s a common misconception that focusing exercises on a particular area of your body will reduce fat in that specific spot. However, the truth is, spot reduction doesn’t work. If you do 100 crunches per day, you will strengthen your abdominals, but you will not melt the fat overlying your 6-pack! Your body decides where to lose fat based on genetics, not on the muscles you choose to work out. Instead, focus on a holistic fitness plan that includes strength training, cardiovascular exercises and most importantly!!!!!!!!!!!!!!!!!! (can’t stresss this one enough) a sound diet for overall fat loss.

April is right around the corner…. what is a fitness challenge without a photo challenge!!!

Starting on Monday, April 1st (and no, this is not a joke), post a SELF-TAKEN pic inspired by the word for that day! For example, Monday’s word (DAY 1) corresponds to #1. “ON MY PLATE”. Post the photo on your Facebook or Instagram page/story and tag us @WOFBmiami. Winner for most consistent and creative posts will win a prize!

Put your imagination and photography skills to work!!

Back to FIU this Saturday, March 30, for another amazing sweat session! Meet us at the usual spot at 7am!

Due to the current wet conditions, tomorrow’s SOLE SISTERS meet will be at FIU at 7AM. See you all there!

Hello Speedsters and Striders,

This Saturday, March 23, we’re lacing up for a sensational sunrise run in the scenic splendor of Coconut Grove!

Where? Just across from our favorite starting line – the one and only Greenstreet Cafe (3468 Main Hwy).

When? We’re kicking off at 7 AM sharp. Parking is free until 10 AM.

Whether you’re looking to beat your personal best, enjoy a leisurely jog, or just catch up with your fellow running aficionados, there’s no better place to be. Let’s soak in the lush landscapes and vibrant vibes of the Grove, all while getting those heart rates up and spirits soaring.

After we’ve conquered the course, why not celebrate our collective triumphs with a coffee or breakfast at Greenstreet? Can’t wait to see all your smiling faces.

ANOTHER YUMMY AND HIGH-PROTEIN BREAKFAST…

Egg White Muffins with Turkey Bacon, Cottage Cheese, and Veggies

Ingredients

• 1/2 tablespoon extra virgin olive oil
• 16 ounce carton egg whites
• 5.3 ounce container 2% cottage cheese (a little over 1/2 cup)
• 1/2 teaspoon garlic powder
• 1/4 teaspoon seasoning salt (like adobo)
• 1/4 cup chopped shallots or red onion
• 1/4 cup chopped scallions
• 1 medium orange or red bell pepper (chopped)
• 1/2 cup chopped steamed broccoli or frozen
• 6 slices uncured turkey bacon (cut in half (from 1 8 oz package))
• 1/4 cup sharp shredded cheddar cheese
• olive oil spray

Instructions

• Preheat the oven to 350F. Spray a nonstick 12 cup muffin tin VERY generously with oil so the eggs don’t stick.
• Sautéed the shallots, scallions and bell pepper in oil over medium-low heat, cook until tender, 5 to 6 minutes.
• Add the broccoli and cook 1 more minute.
• Meanwhile, in a large bowl combine the egg whites, cottage cheese, garlic powder and seasoning salt.
• Add the veggies and mix.
• Using 12 cup muffin tin, line each cup with a half slice turkey bacon around the edges and pour in the egg mixture, about 1/3 cup each.
• Top with the shredded cheese and bake in the center of the oven about 25 minutes, until set.

Nutrition

Serving: 2muffins, Calories: 144kcal, Carbohydrates: 4.5g, Protein: 20g, Fat: 4.5g

I am so incredibly fortunate and thankful to be surrounded by such powerful, compassionate, and inspiring women.

Today, on International Women’s Day, let’s take a moment to acknowledge and celebrate the remarkable women in our lives – those supreme beings who embody strength, grace, and resilience in every action, every day.

Women do it all. They are the architects of beauty in the chaos of daily life, painting the world with strokes of patience, love, and indomitable spirit. They balance the art of looking good with the ceaseless demands of being phenomenal mothers, dedicated professionals, and the glue that holds families together. All while making it seem as effortless as breathing….most of the time, lol.

Who but a woman can transform a house into a home with the warmth of her presence, keep the delicate balance of work and family life, and still find the time to listen, to nurture, and to inspire? Who but a woman can wear so many hats and yet, at the end of the day, add one more – that of a comforting soul, a fierce protector, a beacon of hope?

We juggle responsibilities with a smile, turn every obstacle into a stepping stone, and make the impossible look possible. We try to lead by example, teaching that love, resilience, and courage are not just words, but the essence of our being. Our strength is the fabric of our society, woven through generations, holding us together, pushing us forward.

To every woman reading this – know that you are seen, you are appreciated, and you are an inspiration. Your strength is the foundation upon which dreams are built, and your love is the light that guides us through darkness. You are not just doing it all; you are everything to everyone, and in that, you are nothing short of miraculous.

Today, let’s promise to not only recognize but to cherish and support the women in our lives. Let’s remind them of their worth, not just through words but through our actions, every single day. Because to celebrate a woman is to celebrate life itself.

(This post is not to take away from the men in our lives. They are phenomenal too!)

With utmost admiration,

TEAM WOMEN ONLY FITNESS BOOTCAMP

CONGRATULATIONS ELIZABETH!!!

1. Age: 51 🙂

2. Profession: Logistics Coordinator (Import & Export)

3. When did you first start training at WOFB and how did you find out about us? I used to train at WOFB looong time ago  🙂

4. Tell us about your sports & fitness background: My first time training in a real gym, was here 14 years ago…then, I stopped training 10 years ago and decided to start again in July 2023

5. Favorite Exercise (or type of workout): LEGS

6. Least Favorite Exercise: ABS 🙂

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Definitely, I am more flexible, stronger (still working on it 🙂)

Thank you!! THANK YOUUUUU

Elizabeth, your dedication over the past 8 months has been nothing short of extraordinary. You’ve shown us all that it’s never too late to revisit our goals and reignite our passions. Your unwavering commitment serves as a powerful reminder of the strength that lies in perseverance and the beauty of embarking on a journey of self-improvement, regardless of the pause in between. KEEP UP THE GOOD WORK!

This Saturday, weather permitting, we will be meeting at Tropical Park for our weekly SOLE SISTERS run.

The MARCH 2024 bootcamp calendar has been updated. It had a few errors that have been addressed.

TODAY’S TIP… DON’T BE FOOLED!!!

No GMO! Organic! Grain-Free! Paleo! Vegan! Preservative Free!

Guess what? Nothing that you read on the front of a food package really matters. Those hyped-up bullet points, strategically placed there to sell you, are only saying what you want to hear.

What really matters is the ingredient list and the nutrition label. Pay attention to these, and ignore the bold claims on the front of the package, meant to distract you. Keep your focus on what matters, and reap the reward in pounds and inches lost, and improved health!

Tomorrow morning at 7am! Be there!!

WHAT AN EXCITING MONTH AHEAD!

International Women’s Day, first day of Spring, and 3 extra challenge Sunday workouts are all around the corner….but the best part of March, is our annual WOFB MARCH MILES!

Get your RunKeeper app ready because this year, we’ve bumped our goal from 300 collective miles to 500 miles!

WANT TO 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 WOFB March Miles 2024.
3. Use the app to track and register your miles during every run or walk this month & help us get to 500 miles!!!
4. Challenge starts March 1st – March 31st (the app may not reflect these dates)

This phrase took on a whole new meaning for me recently. After being knocked down by a viral illness for the 2nd time this year, I was reminded of how our health truly is our most precious asset. During my time under the weather, I found myself unable to accomplish the tasks I had taken for granted. It was a stark reminder that without our health, our ambitions, goals, and daily routines can come to a screeching halt.

As I’m on the mend, I’m taking this experience as a cue to prioritize my well-being. It’s easy to overlook the importance of health when we’re caught up in the hustle of life. But it’s crucial to remember that maintaining our health enables us to pursue our dreams and enjoy life to the fullest. Let’s not wait for sickness to remind us of its value.

So here’s to our health – to eating nourishing foods, staying active, getting enough rest, and managing stress. Because when our health thrives, so do we. Let’s cherish and protect our health like the priceless treasure it is.

Sign up for our 12-week “SHAPE YOUR BODY” CHALLENGE starting this Monday, Feb 12! 

See Coach Lo for details.

1. Age: 33

2. Profession: Real Estate Investor & Co-Founder of Confidante Property Management

3. WOFB Journey: I embarked on my WOFB journey in October 2022, spurred by a friend’s recommendation. We both committed to starting the year stronger and better. Little did I know that this decision would have a profound impact on my life post-partum. The classes at WOFB not only exceeded my expectations but also pushed me beyond my perceived limits. The experience proved to be addicting and genuinely life-changing.

4. Sports & Fitness Background: Prior to WOFB, I enjoyed an active lifestyle as a cheerleader throughout high school. Preceding my WOFB journey, you could often find me on my Peloton or engaged in reformer Pilates.

5. Favorite Exercise: Squatting and kickboxing are my go-to favorites, providing both physical and mental satisfaction.

6. Least Favorite Exercise: Burpees top my list

7. Transformation and Well-being: Initially motivated to shed post-baby weight and regain my pre-pregnancy physique, WOFB has surpassed mere physical transformations. Almost two years into this lifestyle, my mental and physical health have witnessed unparalleled improvements. The regimen has heightened my focus at work and home, diminished anxiety, improved my sleep quality, and allowed me to be more present with my loved ones. I feel lighter, tighter, and fundamentally better than before motherhood. The commitment to this journey underscores the importance of discipline, consistency, and perseverance. Grateful to share this experience with an amazing group of women and indebted to the guidance of my coaches who have set the standard.

Thank you for this honor!”

Thank YOU Chloe, for gracing us with your energy, great attitude and remarkable work ethic! 

From day one, Chloe has approached each workout with an unwavering determination, pushing not only herself but also inspiring her teammates to elevate their performance. Her commitment to personal growth is evident in the impressive strides she’s made in both strength and endurance. It’s not just about the physical milestones she has reached; it’s her resilient spirit and positive attitude that truly set her apart!

Your hard work does not go unnoticed! Keep shining!

We have a new challenge starting next week, Monday, Feb 12! More detail to follow!

Please see Coach Lorraine to register. She will be doing measurements this week!

Thursday, Feb 8: 8:45am – 11am
Friday, Feb 9: 10am -12pm
Saturday, Feb 10: 8:30am – 1pm

Are you looking for a night of action and fun like never before???

Get ready for an electrifying night of combat sports! We’re thrilled to announce that our very own Coach Edgard Plazaola and the formidable Christine Vicens will be showcasing their incredible skills at the Bare Knuckle Fighting Championship (BKFC) this Friday, February 2nd, at the illustrious Hard Rock Hotel & Casino. This is more than just a fight; it’s a display of dedication and raw talent, as both Edgard and Christine have devoted countless hours and made significant sacrifices to prepare for this moment. Their hard work is about to pay off in what promises to be a thrilling, action-packed evening. Trust us, this is a spectacle you won’t want to miss! Join us in cheering them on and witnessing history in the making!

If you want tickets to the event, please see Coach Lo!

Here are some photos from last BKFC events of Coach Edgard and Christine:

Thank you to all of you who sent in your goals for 2024. I have stored them in a folder for safekeeping and will revisit them often!!

And speaking of GOALS, a huge CONGRATULATIONS to our very own Cristina for running in her 12th race with Miami Marathon. Yesterday, she completed a half marathon in her usual exceptional manner. Even though her preparation wasn’t as thorough as she had hoped, her resolve never wavered. Her laser-focus and determination brought her across the finish line! She continues to inspire and educate us about the power of concentrating on our abilities rather than our limitations.

This Saturday, Jan 27, join us in picturesque Coconut Grove at 7am as we kick off the weekend with a morning run! We will meet across from Greenstreet Cafe (3468 Main Hwy, Miami, FL), and parking along the street is free until 10am.

JOIN US!

GOAL SETTING

I’ve been receiving some of your goals for 2024!! Keep them coming!!! 

If you want some help and accountability in achieving your goals this year, send us your list! Remember to make them S.M.A.R.T. – Specific, Measurable, Achievable, Relevant, Time-bound. You would be surprised how much a difference it makes to write them down!

DEADLINE for goal submission is Friday, Jan 26, 2024.

SOLE SISTERS

This Saturday, Jan 20, 2024 at 7 AM!