GLOW the night away!!

October 17, 2018 by

Microsoft Word - GlowWorkout2018.docx

In celebration of Hallowe’en, WOFB is hosting a GLOW WORKOUT & Costume Contest for all ELITE members!  Space is limited and will be on a first RSVP basis.  To RSVP, comment below with full name.  Also mention if you are bringing friend.


Costume Contest Winner will be the one who GLOWS the most, in the most creative way – we’re dimming the lights so bring your GLOW GEAR… and get ready to sweat n’ GLOW!  Wear your brightest neon spandex, glow accessories and fluorescent swag to really light up the night. 

Judging begins at 6:30pm, workout at 7pm.

BRING A FRIEND for only $15.  Friend must dress up also!

(Kickboxing at 6pm will be cancelled.  Students may make up this class with another class of their choice.)


October 16, 2018 by

Could this be you?  

You’re sitting at a restaurant studying the menu, a little apprehensive about what to eat.  You’ve just embarked on a fitness challenge and you know that eating out could slow your weight loss results if you’re not careful.

When the waiter comes you’re still deep in thought over what to order. “What can I get for you?” he asks with a smile. You look up and frown, no closer to arriving at a decision. On a whim you blurt out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

You smile. Yes, vegetables do sound healthy. So you order the veggie pasta with a side salad and a diet soda.  Then the bread comes to the table and you figure, “Oh, a couple of pieces of bread won’t do any harm since I’ve ordered a salad and vegetables”.

Not surprisingly, you weigh in and are a little disappointed.  Your weight has not moved enough for you to be satisfied despite the hard work you’re putting in, exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.  Bread and pasta are dense foods, therefore high in calories.  If you MUST eat them every now and then, you HAVE to consider the rest of the day’s meals to balance out your overall caloric/macronutrient intake.

Here’s Your Guide to Eating Out Healthy…

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

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 very light dressing and no croutons.
  • Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
  • Lettuce wraps. These are delicious, protein-filled and low in carbs.


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.


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.


The WOFB Team!


October 15, 2018 by

Hey Ladies!!

Hope you all had a fabulous weekend!  Was hoping to see more of you weigh in this week/weekend.  Check your inbox for the results of GROUP #2.

This weekend are the body fat measurements for GROUP #1 for those who are participating in the challenge.  Please book your appt to get that done ASAP – I will leave a sign in sheet with Coach Lorraine.  I will be available Friday, Saturday and Sunday.

RSVP for this Sunday, Oct 21 – WORKOUT #3!

We will have 2 classes as usual but slightly later…

CLASS 1 – 7:30am

CLASS 2 – 8:30am


REMINDER to wear PINK this Friday, Oct 19 for BREAST CANCER AWARENESS DAY!  Don’t be afraid to get creative!



Next Friday, Oct 26th come in your BEST DRESSED HALLOWEEN ATTIRE for our GLOW WORKOUT and Halloween Costume Contest!

Details will be posted tomorrow!  You don’t want to miss it!!!!



Who is doing the Miami Beach Halloween Half Marathon & Freaky 4-Milerthis Saturday, Oct 27?  If you or someone you know is interested in running this fun race next weekend, one of our bootcampers is selling her spot as she can no longer participate due to an injury.   Let me know if you’re interested.

Upcoming WOFB races:

Sat. Oct 27– Miami Beach Halloween Half Marathon & Freaky 4-Miler

Sun. Nov 11– Veteran’s 5K

Thurs. Nov 22– Turkey Trot 5K/10K

Have a great week!!



October 12, 2018 by

SOLE SISTERS – Let’s meet up at the Key Biscayne bridge this Saturday, Oct 13.  We will meet at the start of the bridge after the toll in the parking lot at 7am.

If you’ve never run the bridge, DON’T MISS THIS!

This is my favorite running spot.  It’s a GREAT workout and the scenery is breathtaking.  JOIN US!


If it is raining that morning, we will relocate as usual, to my other favorite outdoor workout spot, FIU.  Check back here Saturday morning!


October 10, 2018 by



Congrats to this amazing bootcamper on her well-deserved title of BOOTCAMPER OF THE MONTH for October 2018!  This wife and mother of 3 is showing no signs of slowing down either!  She’s consistent & hard-working and the results speak for themselves!!!  She also wins the “Funky Workout Fashion” award for her numerous funky and fabulous leggings!!  GOOD JOB!!

1. Age: 29

2. Profession: Stay-at-home mom

3. When did you first start training at WOFB and how did you find out about us?
First started training April/May 2018, I google-searched WOFB.

4. Tell us about your sports & fitness background:
Soccer has always been my sport growing up and before kids I enjoyed going to gym and being fit.

5. Favorite Exercise (or type of workout):
I enjoy leg day exercises and arm day i enjoy bicep curls, overhead press, some shoulder workouts.

6. Least Favorite Exercise: I do not enjoy burpees, push ups, or pull its my weakness I think.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I see my legs are more toned, my shoulders and biceps also. I feel stronger than i was before, physically and mentally. I enjoy going to bootcamp, after class i feel relaxed and rejuvenated lol. I don’t feel I am dragging. I have more energy. I feel healthier, and when I do eat bad i feel guilty and sick to my stomach. Lol I’m still working on my eating habits, which have improved alot since before I started. I feel a little more confident in my body.


Favorite quote…

October 10, 2018 by



October 6, 2018 by

Microsoft Word - OCTOBERevents2018.docx

Another bust weekend coming your way!!

October 4, 2018 by


RSVP for this Sunday if you are in the 2018 BIGGEST LOSER CHALLENGE
for either 7am & 8am.



October 4, 2018 by




This Saturday, October 6, SOLE SISTERS are taking it to FIU for some stairs and incline sprinting.  Are you game??
If so, meet us there – at our favorite garage parking at 7am.

WOFB Team!

P.S. Comment below if you need more info on the meeting spot!

If you love to sweat, and want to build strong legs and a firm butt – this workout is for you!!


October 1, 2018 by


Ahhhhh, my favorite time of year!  I can’t believe we are starting the 10th month of 2018 already!

Well, here we are, October 1st – NEW DAY, NEW MONTH and NEW OPPORTUNITY to SMASH OUR GOALS!!


Today marks the start of WEEK 3 in our 2018 BIGGEST LOSER CHALLENGE.  This means 2 full weeks (out of 12) are behind us.  Ask yourselves…

1. Did you do all you could in those 2 weeks to get closer to your goal?
2. What changes, big or small, can you make to improve from here forth?

Here’s some helpful advice I can offer when it comes to certain foods…


No, really!  What I mean is although you always want to see the glass half full when confronted with day to day situations, when it comes to junk food and all the bad stuff you know you shouldn’t be eating, create a STRONG NEGATIVE ASSOCIATION with it.

If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.  Change your perspective; change your mind, and it will help you make better choices.

For example, SUGAR CAUSES WRINKLES.  (Not even kidding!)  When someone offers me a donut or piece of chocolate, first thing I tell myself is that I don’t need any more wrinkles.
What happens is that the sugar bonds with proteins in your blood via a process called glycation.  The end product is the formation of harmful new molecules called advanced glycation end products (or, appropriately, AGEs for short).  They also harden collagen and elastin, and prevent the body from making more.  All these effects mean your skin loses its elasticity, lines and wrinkles start to set in, and signs of aging become more visible.

That usually works for me!

What do you dislike about “bad” food?

  • It makes you unhealthy.
  • It causes weight gain.
  • It drains your energy.
  • It kills your confidence.
  • It degrades your quality of life.
  • It hurts your love life.

Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place!



This past Saturday, Coach Jason taught a great self defense class.  We will be running these classes several times a year so be sure to get in on the next one.  The techniques taught are very valuable and can save your life one day.  We will keep you posted for the next session!