Archive for October, 2013


October 30, 2013

Come out and support one of your coaches as he displays his mixed martial arts talent in the cage at the War Memorial in Ft. Lauderdale, this Friday night.  You can see the front desk for more info on tickets, or call 305-225-4610.  You’ll find out why they him “The Specimen”!


This Saturday, Nov 1st, we tackle the magnificent Key Biscayne bridge at 7 am SHARP!  If you’ve never run the bridge, now is your chance to do it!!  It’s a great workout, engaging not only your cardiovascular system, but your legs and butt muscles too!!  We will be meeting in the parking lot immediately before the start of the bridge.  See you there!!  If you want to car pool, comment below and let us know.


I know ladies, it’s a hypocrisy….a contradiction set forth to confuse us and our children.  Not only are we constantly fighting the temptation of candy and sweets leading up to Hallowe’en, but the actual day itself entails you to go out and get as many sugary treats as possible!  Then we tell our kids that sugar is bad and will rot their teeth.

OK, so here’s the deal…

We all need constant motivation to do what’s right, day in and day out.  We need motivation to brush our teeth (cavities), we need motivation to work out and eat right (cellulite), we need motivation to work (bills), etc..  It’s human nature.  You know that sugar is bad for you, so let me highlight a harmful effect that may motivate us more than others:

If the obvious promise of a slimmer waistline doesn’t tame your need for sugar, maybe the desire for smooth, younger-looking skin will??  Yup, sugar attaches to proteins to form harmful new molecules called advanced glycation end products (or, appropriately, AGEs for short). The more sugar you eat, the more AGEs you develop, contributing to damage to the collagen and elastin in your skin…. a.k.a. WRINKLES!!!  (Not to mention that it contributes to type-2 diabetes, osteoporosis and cavities!!)

The wonderful thing is that we do not have to give up the sweetness of sugar in order to be healthy; we just need to replace it with better alternatives….fruit!



Your Bootcamp Coaches!


October 29, 2013

Yes ladies!  
Your bootcamp instructor and FFA pro fighter, Jason “The Specimen” Soares, is fighting this Friday, Nov 1st in the cage at Fight Time 17!

Jason is looking to secure his fourth victory – and you can check him out live at the War Memorial in South Florida! 

Give FFA a call right now at 305-225-4610 and reserve your tickets… and by getting your tickets at FFA, not only are you supporting Jason, but we’ll also give you a free custom FFA Specimen shirt!

The deadline is by this Wednesday night at 10pm if you want to get the free shirt with your ticket.

If you have a friend that isn’t a student at FFA/WOFB… we’ll make it sweeter… if they buy a ticket by this Wednesday night, we’ll reimburse whatever they spend towards a membership at our gym!  

Jason is a FILA Submission Wrestling World Champion, has an undefeated 3-0 record in MMA, and is a two-time grappling coach on the Ultimate Fighter.  Come check him out live this Friday!

Doors open at 7pm and fights start at 8pm. Call 305-225-4610.  To get the free shirt, you got to mention this invite.

Fights are at the War Memorial Auditorium, 800 NE 8 St. in Ft. Lauderdale. It is about 30 minutes away from FFA. 




Our 2014 calendar is almost ready and we are looking for sponsors that would like to advertise.   If you or anyone you know would like to feature your business in our calendar, let us know.  You will be featured in 2 different areas of the calendar….

-one ad will go at the bottom of the month, with your company’s logo blown up to the size of the page as a watermark,

-2nd, you will get another feature at the back of the calendar – business card size ad.


HALLOWE’EN is right around the corner…..  stay tuned for tomorrow’s tip as we discuss the effects of sugar!!!!!  Evil sugar!!!!!!

And don’t forget to dress up if you attend class this Thursday!!  GET CREATIVE…you may just be rewarded for it 😉


Train hard and stay positive,

Your Coaches!



October 28, 2013

Hey ladies!

Sooooooo, here’s a recap for those who missed out….

FRIDAY was our HALLOWE’EN GLOW WORKOUT 2!  It was a blast!  Beside burning tons of calories in the dark, Donatello of the Teenage Mutant Ninja Turtles won the Hallowe’en costume contest…but it was definitely a tough choice with a sexy firefighter, and 5 dirty old men in tow!!  GREAT EFFORT LADIES!!


Here are a few of the awesome costumes we saw on Friday….









SUNDAY we had our benefit workout to raise money for Ana, our bootcamper who is currently battling breast cancer.  She is a real inspiration to us all!!!   It was a calorie-scorcher, but best of all, we raised $350 to help Ana buy a nice wig!  Thank you to all those who donated and helped out.  You girls are the best!!!!




Our 2014 calendar is almost ready and we are looking for sponsors that would like to advertise.   If you or anyone you know would like to feature your business in our calendar, let us know.  You will be featured in 2 different areas of the calendar….

-one ad will go at the bottom of the month, with your company’s logo blown up to the size of the page as a watermark,

-2nd, you will get another feature at the back of the calendar – business card size ad.



Your Bootcamp Coaches!


October 24, 2013


Don’t forget to buy your tickets today if you want to bring a friend to the GLOW WORKOUT 2!!  They (or you) will get a FREE entry.

Also, come dressed in your Hallowe’en costume for a chance at one of our cash prizes.


SOLE SISTERS – Saturday at FIU garage, 7am!!  Speed work…


SUNDAY, we sweat for ANA @ 8am!  Bring a friend, workout is $10 with all proceeds going to Ana so she can buy a nice wig!



“If you are craving something salty and crunchy…

Instead of gorging on salty potato chips loaded with calories and trans-fats and completely devoid of nutrition, try one of these alternatives.  Lightly salted almonds, walnuts or pumpkin seeds deliver that salty crunch but also contain nutrients like Vitamin E and zinc, which help you properly digest fat and build energy and muscle.

If you’re not big on nuts you can also make your own kale chips. They’re incredibly good for you and seriously addictive.  Just toss fresh kale pieces in a little olive oil, season with a bit of sea salt and pop them into a 275-degree oven for about twenty minutes.

If you’re craving cold and sweet like ice cream, try a healthy smoothie or homemade sorbet!

Ice cream is one of the classic food cravings and many of us find ourselves wandering down the frozen food aisle thinking about having a nice bowl of sabotage.  Next time, instead of grabbing the blueberry cheesecake ice cream, grab a bag of frozen mixed berries.  You can blend them up and pop them into the freezer for about two hours and enjoy an amazing homemade sorbet.  Or combine them with Greek yogurt and a scoop of protein in the blender to make yourself a protein-rich smoothie. While we’re talking about Greek yogurt, simply put a container of your favorite flavor in the freezer for one hour, stir and freeze for another half hour to get a deliciously rich ice cream that actually does your body some good.

Are you weak for a candy bar?  

Step away from the candy bars and buy a bar dark chocolate that’s at least 70% cacao.  It has a very low amount of sugar and one square goes a long way when it comes to getting a chocolate fix.  Dark chocolate not only soothes your cravings for candy but also contains a large amount of antioxidants as well.  These antioxidants not only increase blood flow and lower cholesterol but they suppress the appetite and have been proven to reduce stress if eaten in small amounts on a daily basis.

You don’t have to make sacrifices to eat healthy!

By taking a little bit of time to dig deeper into your cravings you can save yourself a lot of grief and find out what your body is really trying to tell you.  Convert your cravings for junk into simple healthy choices. They’ll leave you feeling satisfied without all the frustration and disappointment that follow giving into unhealthy cravings.”


Your Bootcamp Coaches


October 23, 2013


FRIDAY, Oct 25 – Glow workout & Hallowe’en costume contest at 7:30 pm

SATURDAY, Oct 26 – FIU speed work at 7 am

SUNDAY, Oct 27 – Workout for Ana!  at 8 am


Have a great week!

Rima =)


October 22, 2013


This FRIDAY, OCT 25 at 7:30 pmGLOW WORKOUT 2!   Reserve your spot now – it’s filling up fast.  It will be an EPIC night!


REMEMBER that if you bring a friend, one of you is FREE or both at 50%.   Each entry includes a FREE glow kit.

Intro members $29
Elite members $19
Masters FREE

There will be cash prizes for BEST COSTUMES as well, so get your Halloween on!!!

images 17-47-45


Thank you to all those who came out to the Susan G. Komen, Race for the Cure this past Saturday.  I had a blast!  It’s always fun to get together and sweat – and more so, when we are doing it to support a good cause.

What did I learn from the past weekend’s experience?  Three things…. one, people are good, and two, we are carpooling to Bayfront Park next year!  Turns out it’s cheaper, faster and we have a better chance of staying together as a group!  The 3rd thing is that running in a race for breast cancer means even more when you know someone who had breast cancer or is currently battling the disease….



A couple of weeks ago, I was informed by one of our very own bootcampers, that she was diagnosed with Stage 2 Invasive Ductal Carcinoma, otherwise known as breast cancer.  I got goosebumps watching her cross the finish line on Saturday.  She came in like a warrior, with a big smile on her face.
As she undergoes her chemotherapy, we are all aware of the unfortunate side-effects that go along with it…

With that being said, there will be a workout this SUNDAY, OCT 27 at 8 am in honor of Ana, to help her buy a wig (those things are not cheap)!!   The workout is a $10 minimum donation.  All proceeds will go to Ana.  Ladies, please get checked early and often.  One in 8 women women in the US will develop invasive breast cancer during their lifetime – it’s no joke and can happen to any of us.

Please feel free to bring a friend!  The more the merrier.  Let’s help Ana keep her hotness, while she kicks this cancer to the curb!!!  Together we can do anything!!

“Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it’s the only thing that ever has.”
-Margaret Mead

SOLE SISTERS – another chance to get some speed work in this SATURDAY, OCT 24 at 7 am, as we tackle the ramps of the FIU garage!  Again, you can either park there or at FFA and run over – it’s a little less than 0.8 miles…a good warm up.


Your Bootcamp Coaches


October 21, 2013


Back by popular demand, GLOW WORKOUT 2 is coming your way this Friday, October 25th at 7:30 pm.



Well, picture this….

A DJ spinning great music in a room that is completely dark except for the laser lights, and the glow of the equipment, you & your accessories.  It will be a night to remember, as you sweat like never before for 90 minutes!!!

If you bring a friend, that is NOT a member of bootcamp, and you register BEFORE Thursday, Oct 24, one of you gets a FREE pass!  THAT’S RIGHT!!!   2 for 1…or BOGO as they say!  LOL!

Fees: $19 for elite, $29 for intro & FREE for masters members

BUT WAIT….there’s more!!

Each participant get a FREE glow-in-the-dark kit you can wear during the workout.  Plus, there will be other glow stuff available to make the night even more interesting!


There will also be CA$H prizes awarded for the BEST HALLOWEEN COSTUME, so get creative!!

images 17-47-45

WHAT A WAY TO END THE WEEK!!!!!!!!!!!!!!!!!


Your Bootcamp Coaches!

Weekend fun….and not-so-fun foot pain!

October 17, 2013

Hey ladies!!

This Saturday we walk/run to help raise awareness for breast cancer.   The race starts at 8:30 am at Bayfront Park.
If you have registered with our team, here are the details…

WE WILL MEET AT FFA at 6:45 am SHARP to make sure we all have shirts/packets and get one huge group photo!   (Please inform us if you cannot meet at FFA.)

From there, we can carpool to the Metro Station at Dadeland, since parking there may be challenging.

I am still waiting for the shirts.  They may be ready after 4 pm, I will confirm once I know more.   They are selling for $12 each, almost half of which will be donated to the Susan G. Komen fund ($5 per shirt).

Lorraine has picked up your packet if you requested so, and they are at FFA.


I’m hearing it a lot these days so I decided to share some info about it….

It starts with a dull pain in your heel or on the bottom of your foot, then progresses to a stabbing pain with weight bearing.  The pain worsens when you take your first steps in the morning or with prolonged running, walking and/or standing.  If this is you, you may be suffering from PLANTAR FASCIITIS.
The plantar fascia is a flat, thick band of tissue that connects your heel to your toes.

Unknown    r7_fasciitis

It supports the arch of your foot and may get irritated if:

-you pronate too much when you walk/run (roll your foot inward)
-have high arches or flat feet
-walk, stand or run for long periods
-are overweight
-wear improper shoes
-have tight calf muscles

It is common in runners and women in menopause. (Go figure!!)

Treatment should be aimed at the cause such as putting arch supports in your shoes, weight loss as needed, appropriate footwear, rest, stretching your calves and lower extremities.  You can also help reduce the pain with ice, while you stretch and massage the area with a frozen bottle of water.  Roll the bottle under your foot for a few minutes as you apply pressure.

You can also stretch the fascia by keeping the heel on the ground and stretching the toes up on the wall.


Have a fabulous day,



October 15, 2013


This weekend we have the Susan G. Komen breast cancer run at Bayfront Park.  If you have registered with our team, we are picking up the packets tomorrow from Publix at Dadeland.   Please confirm with us either by:

1.  email (,
2.  text (Lorraine or myself) or
3.  leave a comment below

that  you would like for us to pick up your packet.  If we do not hear from you, we will assume that you want us to leave it there.


SOLE SISTERS – next meet is Saturday, Oct 26.  Location will be announced soon.  This Saturday we are at Bayfront Park running for the cure!  Join us!!!


GLOW WORKOUT – has been moved to Friday, Oct 25.   More info will be posted here and at the gym.  SAVE THE DATE.  It will be a blast!!!   Along with a cool, glowing, butt-kicking workout, we will have our annual HALLOWE’EN CONTEST so dress up!


OLYMPIC LIFTING CLASS – starting soon….just trying to find a good time slot for it.  If you are interested in learning more about clean & jerks, snatches, deadlifts, etc…  (all that good stuff) we want to hear from you!!  We will be offering it every second week and have a tentative slot on Sundays at 9am.  PLEASE GIVE US YOUR FEEDBACK!


FOOD DRIVE – Please help donate to the less fortunate this Thanksgiving.  We have started collecting food for our annual Thanksgiving Food Drive.  Canned food and other non-perishables would be much appreciated.  THANK YOU!!!


Your Coaches


October 11, 2013



Age: 40

Operations Director. I manage the Ops for a health Insurance company called Best Doctors.

Number of children and year of birth:

2 children. My son was born in 2007 and my daughter was born in 2011.  


When did you first start training at Women Only Fitness Bootcamp and how did you find out about us?
I started training in early 2008 after I had my son. I found BC online while doing searches about this type of training in my area.

Tell us about your sports & fitness background:

I always loved working out. I registered in a gym when I turned 15 years old and have been exercising since then. I always liked outdoor activities like running, playing volleyball, etc.


Favorite Workout:
My favorite work-out is when we do full body circuit training.

Least Favorite Workout:  
Upper body, especially pull-ups and clean and jerks.

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I have seen many changes in my body since I joined WOFB.  For starters, my body is a lot more toned than it used to be.  I’ve also lost a lot of body fat and the few pounds I needed to drop.  In addition, I deal with a lot of stress at work and from the kids, however BC is my way of eliminating/managing stress.The workouts also help me feel energized and motivated every day.  I feel I can concentrate more in my work activities and have mental endurance.Finally, working out helps me have a positive outlook about things in life instead of worrying too much about things I cannot control/change.

I love BootCamp and I am very appreciative to Lorraine and you Rima, for their motivation and inspiration to get better each day.


SOLE SISTERS:  Tomorrow at FIU garage at 6:59 am!  Will be a fun session as we tackle some speed & strength drills

BREAST CANCER RUN:  Saturday, Oct 19 is the Susan G. Komen.  Our team has been registered and the t-shirts have been ordered.  T-shirts will sell for $12 each of which $5 from each shirt will be donated to the breast cancer foundation!




THURSDAY, OCT 24th – evening GLOW WORKOUT!!  More details to come!