Archive for February, 2014

In the BLINK of an EYE…

February 28, 2014

…it’s time for another WOFB 12-week “GET YOUR BODY CALENDAR-READY” challenge!!

For those who are new to this contest, this 12-week challenge is an opportunity to take your physique to new heights – to get that body you’re always saying you will have one day!!  NOW IS THE TIME!  Although the culmination of this journey ends with a photo shoot and a spot in our yearly calendar, this contest is NOT ABOUT VANITY OR SUPERFICIALITY.  It’s about focus, determination, discipline & hard work…it’s about deciding to do something and busting your butt to get it done, no matter what… it’s about setting a goal, accomplishing it and realizing how empowering and satisfying that process is…. it’s about the betterment of YOU – physically and MENTALLY!  Although we promote this challenge as one lasting only 12 weeks, the hope and ultimate goal is that after 3 months of sticking to good habits, this lifestyle becomes a permanent one.

As with every year, this year’s challenge has an extra element of SURPRISE!  The final reward of your hard work will earn you more than a photo shoot and a feature in our calendar… you get a spot as a runway model for a fashion show hosted by WOFB & Cuba Ocho to raise money for Ana and breast cancer!  More details to come!!

Challenge starts next Sunday, March 9, 2014 and ends 12 weeks later, on Sunday, June 1st, 2014.
Photo shoot is on that final Sunday!

Body fat measurements and “before” photos will be taken the weekend of Saturday, March 8th & 9th.  PLEASE bring your own camera/phone if you wish to have your “before” photo.


Here’s what you need to do:

1.  Fill out a registration form located in the bootcamp office – forms will be available Friday, Feb 28; fee is $50 and includes a meal plan, 2 sets of body fat measurements (pre- & post- challenge), extra weekend workouts, daily motivational tips, recipes and a wonderful support system!

2.  Choose a time slot for your measurements and photos.  You will choose from either Saturday, March 8th or Sunday, March 9th between 8-10am on both days – form will be in office.  You must be in a 2-piece outfit for the photo.

3.  You will receive a grocery list, your meal plan & a workout schedule after you have your measurements and photo taken.



there is speed work at the Tropical Park hill this Saturday, March 1st @ 7:00am.  Hope to see you girls there, ready to work it!!!


ARE YOU A SPARTAN????  Details in tomorrow’s email…..

Dear New Girl At The Gym….

February 26, 2014

This was so AWESOME!!!  Please click on link below & enjoy !!

SOLE SISTERS…. Get ready for an intense workout at Tropical Park this Saturday, March 1st at 7am.  We’ll be meeting at the hill.   There’s parking right next to it.



February 24, 2014

I guess you can call this another rant…

I am so tired of witnessing people get mislead by the media on how to be healthy.  I was browsing the internet and saw this:


I mean, really??  There is so much wrong with this article, I don’t know where to start!!

For one, I’m pretty sure it takes more than 6 minutes to get fit.  No, actually I AM sure.

Next, exercise may help burn calories, but if you’re eating cheeseburgers everyday, there’s no exercise in the world that will get rid of cellulite. They always seem to forget to mention that part.

Plus, I don’t see any weights or any type of resistance in their workout!  The movements are OK, I guess…. If you want to be flapping your legs around for 6 minutes a day and then wonder why you’re not seeing any changes – why your booty isn’t getting rounder or firmer.
For all the ladies out there:  There is no reason why we shouldn’t be training in the gym like men.  Man muscle is not superhuman tissue.  Our muscles are made up of the same cells.  They respond to the same stimulus and require the same fuel.  HOWEVER, (a big however) you will not get as big!!!  Do not worry about this.  Why??  We don’t have TESTOSTERONE!  Testosterone is a fat burning hormone that plays a key role in building muscle.  Men have 7-8 times more testosterone than women, so rest assured.
Do not fear the weights and find joy in discovering your power.


Your Coaches


February 20, 2014


Another great workout awaits us this Saturday, Feb 22 at FIU –  7am.



Then you can head over to FFA for a nice stretch with Cara at 8:45am.

Ladies, it’s super, duper important to stretch it out.  If you can’t get your stretch in after the workout, then do it at home or wherever you can….BUT GET IT DONE!  It may not seem like a big deal now, or even tomorrow, but soon it will catch up to you.  And you don’t want to be reminded of how important good flexibility is with a strain or injury.  You may not even realize it, but stiffness can impact your athletic performance…e.g. shortened running stride, inability to complete a deep squat, etc. –  as well as your posture.






February 14, 2014


Eat heart-shaped eggs, not heart-shaped chocolate!


We’ll be meeting at the beautiful Key Biscayne bridge tomorrow morning at 7 am.  Bring a sweater – it might be nippy!  We will meet at our usual spot, in the parking lot before the bridge.  See you there!


This Sunday, Feb 16th marks our 8th Annual Awards Banquet.  Can’t wait to see you all!


Your Bootcamp Crew!


February 6, 2014

Looking for an alternative to chicken breast??  How about a new, tasty way to cook your ground turkey??  I’ve been trying to experiment more with ground turkey and found this recipe online at Muscle & Strength.   More so, I’ve been craving chili so this was perfect!


This turkey chili is low in fat, low calorie, low sodium, full of flavor and only takes 30 minutes to make.  It’s packed with protein and nutrients to keep you training hard!


  • 1 lb Ground Turkey Breast
  • 1 Small Onion, Chopped
  • 1 – 16 oz. Can Crushed Tomatoes
  • 1 tbs Brown Sugar/or substitute
  • 3 tbs Chili Powder (I used 2 tbs)
  • 1 capful Vinegar  (I used red wine vinegar)
  • 8 oz. Low Sodium Tomato Sauce (I used regular and didn’t add as much salt)
  • Salt and Pepper to Taste
  • 1 Cup Kidney Beans

Cooking Instructions:

Lightly spray your frying pan.  Add turkey and onions, crumble turkey and cook fully.  Stir in remaining ingredients. Cover pot with lid.

Continue to cook on low heat for 30 minutes.  Yup, it was that easy!

Serving Suggestions:

Makes 6 servings

Nutritional Info:

  • Calories 228 | Protein  33g | Carbs 22g | Fat 2g

P.S.  Tomorrow is the last day to purchase your BANQUET TICKETS!!  HURRY!!!!

What’s up!

February 5, 2014


Sole Sisters


This Saturday, Feb 8th, we have our SOLE SISTERS meet at FIU!  It will be at our usual parking lot at 7 AM!



Sunday, Feb 9th – last extra challenge workout at 7 AM before the SCAVENGER HUNT!  I will be releasing more info next week about it.  Stay tuned!


GET YOUR BANQUET TICKETS!!  They are selling quick and we want to share this great evening with you!!!  I’ve been forgetting to mention that our $1000 cash prize referral raffle will be happening that night too.  If you’ve referred someone to our school, BE THERE if you want your chance to win the money.



Your Bootcamp Family!


February 4, 2014

….that’s what our Annual Banquet & Awards Ceremony on SUNDAY, FEB 16 will be!!  BUT you must purchase your tickets this week.

No more tickets will be sold after this Friday, Feb 7 so hurry up and get yours now.

To reserve your seats, you can:

  1. Click Here To Order Online
  2. Call us at 305-225-4610
  3. Email with your name, phone # and word ‘BANQUET’ in the subject line
Have a great week,
Your Coaches!!