Archive for September, 2013

FOR ALL MY MOMMIES….and wives too!

September 26, 2013


Do you live with picky eaters?  Do you ever feel like it’s a daily struggle trying to find ways to disguise vegetables in your kids’ meals??   Or maybe even in your hubby’s meals too??

I do!  I am constantly looking for creative ways to get all the  nutrients into their meals, while still maintaining great taste.

Here are a few things I have done that have been effective so far!!  I have included links to helpful sites for similar recipes.

Who says you can’t mix spinach and strawberries and still get a great tasting smoothie??


  • 1 frozen banana (can be fresh also – if fresh, just add crushed ice)
  • 1 cup pineapple
  • 1 cup fresh strawberries
  • 1 cup fresh spinach, rinsed and dried
  • 1/4-1/2 cup almond milk (or regular, soy)

Combine all ingredients in a blender/food processor and puree until smooth.  If mixture is too thick add more milk or water.

More recipes:

This one is great because most kids (and adults too!) love pasta.  The trick to including veggies in the sauce is to puree the veggies to a pulp using a food processor so it is not noticeable in texture…only in taste!

I use a recipe passed down from my mother-in-law that includes parsley, mushrooms, garlic, onion, red pepper, carrots, celery & and of course, tomatoes.  When you see it, all that is visible is tomato sauce and ground beef.  Success!!


Here are some other recipes:



  • 1/2 cup oats
  • 1/4 cup cottage cheese
  • 1 egg
  • 1/2 banana
  • handful of kale or spinach
  • 1 tbsp milk (almond, soy, regular, etc.)
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp baking powder

Blend all ingredients with a food mixer.  Consistency should be a little runny…but not too much.  Pour a little bit of batter at a time to make them thin – they cook better this way.  Keep heat at medium, I keep it at 4 and I warm up pan beforehand.  This recipe will yield 4 pancakes.


I’ve never actually disguised veggies in my cookies, but I’m about to try now!

Here are some recipe ideas:

CHECK OUT Pinterest for other food ideas…



For those who RSVP’d for tonight, see you at 7:30 pm to get your strong on!!



September 24, 2013

Hey ladies!

Hope your week is off to a great start….and by ‘great’, I mean productive and goal-oriented!!


1.  Thursday, Sept 26 – STRENGTH TRAINING CLASS @ 7:30 pm

*****PLEASE RSVP at if you plan to attend!*****


2.  SOLE SISTERS meet is moved to Sunday, Sept 29 @ 7 am for this week due to Saturday’s Ultimate Fitness Challenge.  Be there for some intense speed work & conditioning at the FIU garage off 109th Ave.  We promise to keep it fun!


3.  ULTIMATE FITNESS CHALLENGE is this Saturday, Sept 28!!!  Here is your schedule:

7:00 am – Cristina & Elizabet

7:10 am – Marisa & Chawndra

7:20 am – Dora & Espy

7:30 am – Maria & Diana

7:40 am – Patricia & Vanessa

7:50 am – Sunilda & Yesenia

8:00 am – Cathy & Jackie MJ

8:10 am – Abigail & Crystal

8:20 am – Marcia  & Sara

8:30 am – Gigi & Ana

8:40 am – Silvania &

Help me finish this ^^^!


September 20, 2013

The weekend is here…YAY!

1.  Tomorrow at 7am, SOLE SISTERS run at the beach!  You can find us at 5th and Ocean.  Parking is everywhere and free at that time.  PLEASE be on time!!  All elite members are welcome to join us for these runs!  Just show up!

2.  YOGA instructor Cara awaits you at 8:45 am on Saturday to help loosen up those muscle knots, increase your flexibility and get that million dollar posture!

3.  Sunday, at 8 am, last CHALLENGE WORKOUT before the event next Saturday.






Your Coaches!


September 19, 2013

Yes, tonight!!!!!!

I’m looking forward to our first class.  Please be on time, and be prepared.
You should have a weight belt, water, small towel and workout gloves (if you prefer to use them).  We will be working on our legs tonight so wear flat running shoes – the flatter the better.  Also, bring a blank notebook if you have one, and a pen.  If you don’t have one, you can buy one at Publix before class for only $1.69 so get there a little early.  This will be your training log, and you will bring it with you to every class.

Looks like this:

RSVPs for tonight:

  • Chawndra
  • Cindy
  • Jesika
  • Sara
  • Yesenia
  • Marisa
  • Jackie MJ
  • Marcia
  • Diana

Ladies, please let me know if you will be attending tonight’s class so I can better prepare for it.  If you are attending, make sure you have registered beforehand.

See you soon!!


September 17, 2013

Hey Ladies!!

It’s Tuesday……do you have your goal-oriented list of things-to-do nearby!?  If not, it’s still early enough to make this a productive week, so get to it.  Remember to make every second count!!


If you wish to add the STRENGTH TRAINING class to your schedule on Thursdays at 7:30pm, register ASAP with the front desk, then RSVP at  It’s only a $10 upgrade to your monthly membership.   See you this Thursday as we get the first class underway!!






Sole Sisters, we’ll be meeting at South Beach this Saturday for a scenic and sweaty run.  Be there at 7am SHARP – 5th and Ocean.  Parking is free and is readily available.  Text or respond here is you will be running.  Don’t forget to LIKE our
Facebook page for extra reminders, news and pics:


YOGA – it works!!

If you aren’t aware already, we have YOGA every Saturday at 8:45am, and it does a body good!!  Join us to relieve some stress, clear your mind, stretch your joints and balance your systems.  You will feel like a new person, I promise!
You can add yoga to your monthly membership or pay a DROP in rate.  See the front desk for assistance.  Also, please LIKE our Facebook page, as we work to get the word out about this great addition to our program,




Along with making you sweat your butts off, I want to relay some important information to all those participating in our ULTIMATE FITNESS CHALLENGE next Saturday, Sept 28, 2013.  We will have our final workout this Sunday at 8am.



Your Coaches

Mmmmmm, pumpkin spice it up!

September 16, 2013

Hey ladies!!

In keeping with the flavor trend of the season – PUMPKIN SPICE, I decided to experiment with it in my protein shake/smoothie!  Why not, huh?

-½ cup canned pumpkin (9g carbs, 2g prot)
-1 cup unsweetened vanilla almond milk (1g carb, 1g prot)
-½ banana…frozen is better! (11g carbs)
-1 scoop of vanilla protein powder (24g prot)
-½ tsp vanilla extract
-sprinkle nutmeg, cinnamon and ginger if you please!

Throw in 3/4 cup of crushed ice, blend it all up and tada, a refreshing, balanced & healthy snack!




NEW STRENGTH TRAINING CLASS starts this Thursday, September 19 at 7:30pm!!!
Please register in advance – you can see the front desk staff for help.  The fee is $10/month and can be added to your monthly membership.  The class is open to all elite members and is a weight lifting class.  The focus will be on proper lifting techniques, progression and getting stronger!!
You will need a weight belt (Fitness Depot has them), small towel, water and weight lifting gloves (optional).
RSVP at if you will be attending this week – see you there!!



Your Bootcamp Coaches!

September 12, 2013


If you haven’t done so already, LIKE our page on Facebook,

Also LIKE our running group page, SOLE SISTERS, to stay updated on running meets,


FOLLOW our WOFB & SOLE SISTERS pages on INSTAGRAM @wofb & @wofbsolesisters for motivational videos and messages!


We are meeting at the Tropical Park hill this Saturday, Sept 14 at 6:59 am for some butt-kickin’ speed work.  Best way to get there is to turn into the park from the Miller (56th St.) entrance and park in front of the hill.  See you there!  If you’ve never joined the SOLE SISTERS for a workout, what are you waiting for!?
IMPORTANT: If it is raining when you wake up, please text us at 786-255-3482 – WE HAVE A PLAN ‘B’!





Yup, starting next Thursday, Sept 19 @ 7:30 pm, we are introducing a new class – STRENGTH TRAINING 101!

This class will take place every Thursday night @ 7:30 pm and will run between 60-75 minutes.  It is a weight training class to build STRENGTH – it is not the high intensity interval workouts you are used to in bootcamp.  But you will sweat….and get strong!!
This class is open to the elite members and has a limited enrollment.  There is a fee of $10 per month, which can be added to your monthly membership.

-weight training belt (Fitness Depot across the street has a variety of styles and sizes – not to mention you get 10% discount if you mention you are from WOFB)
-small towel
-workout gloves (optional)
-appropriate footwear (sneakers work, the flatter the better on leg days)

If you are interested in registering for this class, please email us at with the words STRENGTH CLASS in the subject line.

Your Coaches!


September 11, 2013



September 10, 2013



September 10, 2013

A few days ago, I overheard someone saying that their sweetener of choice is brown sugar because it is healthier than white sugar.

Well, most of us are aware that brown rice is healthier than white rice, and whole wheat bread is a better choice than its white counterpart, but does this pattern extend into the world of sugars??

The short answer –

The long answer –
Brown sugar, be it light or dark, is ordinary table sugar that is turned brown by the reintroduction of molasses.  Normally, when raw sugar is created from sugarcane plants it contains molasses, hence the brownish tint, and is very coarse.  To transform it into the white, fine sugar we know, it is processed and ‘bleached’.  Some manufacturers will then reintroduce the molasses back into the refined white sugar, to varying degrees, and BOOM – brown sugar!

Brown and white sugars
Raw (or turbinado) sugar

Chalk that up to clever marketing, but in reality, brown sugar is somewhat white sugar in disguise.  There are differences in taste and texture, but in nutritional value, they are very much the same.  The addition of the molasses contributes certain minerals, most notably calcium, potassium, iron and magnesium, but since these minerals are present in only minuscule amounts, there is no real health benefit to using brown sugar.   (I will say that when baking, brown sugar is my preferred choice since it gives a richer flavor and moistness, but the guilt factor stays the same  =/ )

Conclusion –
The choice of consumption between white or brown sugar is a matter of personal taste, however both can be evil to your health and waistline when consumed in excess!  (1 tsp white sugar = 16 cal; 1 tsp brown sugar = 17 cal)



P.S.  If you’re a fan of lifting (heavy) weight, stay tuned!  We have some good news for YOU!