Archive for February, 2015


February 28, 2015

should you or should you not??

Not everyone likes to tackle a workout before the sun is up, but for those of us who have to (or just love to get them over with early in the day!), deciding whether to eat breakfast before or after is a pretty common dilemma.

Some researchers have claimed that exercising in a fasted state (i.e. right after you wake up) helps train your body to burn fat more effectively, while others say that’s simply not true.  What to believe??

Well, there’s a lot of hype around this “fasted cardio” to apparently help burn fat more efficiently.  Not enough research on subjects like you and I can prove that it actually works.  The study most often cited in articles that recommend exercising in a fasted state was published in the Journal of Applied Physiology in 2010.  The subjects were people who are eating 50 percent of their calories in fat. How many athletes actually fall into that category? Most athletes concerned with their fueling and performance are not eating 50 percent of their calories in fat and are not eating 30 percent more calories per day than their bodies need.  I’m sure individuals who are eating too much all of the time would benefit from exercising in a fasted state, but for athletes who want to lose five or 10 or 20 pounds, and who are already in training, are probably better off eating first.

Another issue is this….  If you’re just doing cardio, you may be able to get away with not eating, but if you’re lifting weight – and heavy weight, you’re going to need that immediate energy or at least need to be refueling it ASAP.

Personally, I’m better off eating something before exercising.  I make the effort to get up a little earlier to have something small, even if it’s only a banana or some Gatorade (watered down, preferably).  My drink of choice is my BCAAs ( mixed with water.  I take it with me and sip it while I’m training.  Whether this is purely psychological or just buying into media hype, I don’t know but it works for me!

THE BOTTOM LINE: It’s your body!  Do your research and see what works best for you.  We’re all amazing machines, but what works for some, may not be necessary for others.  This was my two cents!


February 27, 2015


Adria R
Anakiel R
Andrea GP
Angie DuQ
Ann Marie R
AnnMarie O
Beverly T

Claudia B

Cristina C
Denysse N
Diana C

Dora S

Elizabeth M
Elizabeth V
Evelyn F

Gabby R

Gema R
Grettel M
Jennifer G
Jessica L
Karen M
Kiana D
Lili S
Lillie S
Lis A-Y
Liseette M
Lisette L
Mara R
Maria Can
Maykel B
Melissa M
Nancy V
Natalie Z
Niki G
Rossana B
Sara S
Sonia O
Stephanie M
Sunilda C
Tania S
Viviana A
Yasmin A


Adriana B
Adriana H
Ana B
Ana S
Annie B
Carolina R
Cathy M
Christine V
Cindy M

Claudia B

Esperanza B
Flo M
Gabby F
Gigi S
Irina C

Isadora V

Jackie MJ
Janet G
Jesika S
Jessica O
Jillian B
Joanna B
Karla Z
Kelly B
Linda L
Liz A
Maria Cer
Maria R
Mariela T
Michelle S
Nicole F
Patricia L
Regina D
Roselyn R
Sonia C
Stephanie H
Tiffany A
Vanessa N
Veyra C
Vicki F


February 26, 2015

OK, so here are some helpful tips for this challenge…

1.  First off, WATER – you need to drink lots of it.  How much water should you drink each day? It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, where you live & how active you are.  Two thirds (2/3) of your body weight in ounces or anywhere between 1/2 gallon to a full gallon should be fine.  Obviously, reach for the higher end on training days.  Try to drink 2-3 cups two hours before your workout, hydrate appropriately during your workout and replenish after.   I like to either fill my daily quota in a plastic gallon first thing in the morning, or I keep a log of the # of glasses I’ve had on my phone throughout the day.  HINT – if your pee is dark, you’re not drinking enough H2O!


2.  MEAL PREP – as I mentioned yesterday, there’s no better ingredient for success than PREPARATION!  If you don’t have your meals ready to go or at least have an idea of where your meals are coming from ahead of time, you will get hungry and resort to eating whatever you can get your hands on!  TRUST ME!!!  I like to prep for 2-3 days in advance – any more than that and your food is EW!  I never reheat chicken – I eat it cold….have you ever tasted reheated chicken?  EW!  Some good snacks to have ready in your refrigerator…boiled egg whites, portioned cottage cheese, dice up your fruit and cut up your veggies so it is easier to prep during the week.


3.  CONSTIPATION – you may run into it later on.  It’s common when you change your eating habits and increase your protein intake.  Just make sure to drink lots of water (2/3 of your body weight in ounces of water), and eat your veggies.  You may want to switch your rice servings for a sweet potato.

4.  If you want to TRACK your FOOD INTAKE, there are a lot of really cool apps out there…  check out this site and pick the one that works best for you!

a.  whey protein – I recommend one with the least amount of ingredients.  Many are packed with fillers and artificial sweeteners.  Read your labels.  Real food is best but this is convenient and effective.
b.  glutamine – Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein.  Take 5 g after your workout and 5 g before bed.  I only recommend this if you’re lifting weights.  But read your labels because some products may already contain some amount of it.
c.  amino acids (BCAA’s) – Aside from playing an important role in protein synthesis, the BCAAs provide extra energy during heavy lifting, help spare muscle tissue, and fight mental brain drain as you battle through a workout.  I like Aminolast from Gaspari Nutrition but there are many others that do the job.


SOLE SISTERS – Key Biscayne here we come!!!!!  This Saturday, Feb 28 at 7am, we’ll be meeting at the Key Biscayne bridge to tackle some incline running!!  It does a booty good =)  If you’ve never been there before and/OR want to car pool, please reply here.


EXTRA WORKOUT this Sunday, March 1st – there will actually be 2 extra workouts, one at 7am & one at 8am to accommodate everyone.  I have received all your RSVPs.  PLEASE STICK TO THE TIME CHOSEN and be there!!!!!

Have a great Thursday!

P.S. Tomorrow is last day to register for challenge!


February 25, 2015


Being motivated and having a goal is where it all starts!  But the recipe requires a few more ingredients to get to the final product….  one ingredient that makes the road to success so much easier is ORGANIZATION.  This means PLANNING!  You know that saying…  FAIL TO PLAN = PLAN TO FAIL ?  Well, it’s true!  In the next 12 weeks, we’re going to work on being ready – being prepared to execute our plan on a daily basis.  This means having your workouts scheduled and your meals prepped, packaged and available to you when it’s time to eat.

FOR STARTERS, here’s a fun and effective way to keep track of your progress, anticipate what’s to come and stay on track:

(…and this goes for anyone with a goal, not just the calendar challenge.)

Since a goal must have an end date, I like to print up as many blank calendars as I need to meet the goal deadline.  In this case, I have printed up 3 blank calendars, March, April & May.  I put them up on my wall and cross out each day as I conquer it!


I’m very visual so this works well for me – it keeps me very motivated, especially when I can see how many days I have left and how far I’ve come.  When you think about it on a larger scale, 90 days is such a tiny amount of time in our lifetimes – especially for something that will bring such huge rewards!

You should try this!  You can print them up at

Have a wonderful day!


February 25, 2015


I resent WELCOME emails to those who have not yet responded.  PLEASE check your junk/spam folders!

Also, I have room in the 7am class only for this Sunday!

Have a great day!

LADIES!!! REPLY TO THE EMAIL… do not comment here.

February 24, 2015

If you have not received your meal plan, it’s because you did not reply to the WELCOME email you were sent.  I need to confirm your email address and ensure a direct line of communication between us before sending the meal plan and schedule.  PLEASE check your junk mail folders as well.  If you did not receive the WELCOME email, let me know here but otherwise, do not comment here, REPLY TO THE EMAIL ITSELF.  Thank you!


February 23, 2015


If you registered for the 2015 GET YOUR BODY CALENDAR-READY CHALLENGE, check your email ASAP.  CHECK INBOX AND JUNK MAIL FOLDERS, especially if you have a YAHOO account!  I need a confirmation reply that you received my email before I proceed to send you the schedule of workouts and meal plan.

First workout is this Sunday, March 1st.  There will be 2 workouts, 7am & 8am.  Please register for one here.

Have a great day and a fantastic week!!


February 18, 2015


At this point, most of you have heard about juice cleanses… advertisements promise easy weight loss & big celebrities swear by juicing’s instant health benefits.  If you’ve been skeptical about it, you’re right to be – fad diets are about as trustworthy as late-night infomercials!

I’ve often been asked about the efficacy of juicing as a detox & weight loss tool – well after some unbiased research and common sense, here’s my take on this matter:

1- Our bodies are self-sufficient machines; we are equipped with all the cleansing tools our body needs -> Your LIVER, KIDNEYS & COLON are efficient at getting rid of toxins – that’s their job!  If you want to “cleanse” your body, drink plenty of water, eat well and get enough sleep!  That’s all there is to it!

2 – There are no shortcuts!!  Once you accept this, you will save a lot of time and effort and dodge these “get-healthy-quick schemes” that are part of a multi-billion dollar industry to entertain those who want that elusive instant fix!  You eat to gain weight, so cut down on eating to lose weight.  It’s as simple as that!

3 – Detox is MARKETING not MEDICINE!  Money makes the world go round….and these companies know how to prey.  Most of us get bored with regular, healthy eating habits and are always on the lookout for the newest health trend.  See past it!

4 – Juicing doesn’t make sense from a health perspective –  extracting the juices from your fruit or vegetable, then throwing away the pulp means you are discarding most of the nutrients and fiber of that food.  If you’re in the mood to drink your meal, whole food juicing is the healthier, more satisfying way to go.  Just throw it in whole and enjoy ALL of the nutrients it has to offer!  Now don’t get me wrong, juicing is healthier than buying store bought products, but don’t rely on it for long term weight loss is what I’m getting at.

Check out this website for tasty juice recipes:

15 Fruits & Vegetables Juice Recipes – Healthy Food House

5 – Most of the weight loss that does occur is WATER weight.  Of course, you can jump-start weight loss if the only thing you are consuming is juice, but our bodies cannot be sustained on just fruit & vegetable juice for long periods of time. We need fat, protein, and an adequate caloric intake to survive.  On a juice cleanse diet, only water weight is shed as glycemic stores are broken down in the body; once you start eating again, the weight comes back on.

So there you have it!  We are all entitled to our opinion – this is how I feel about juice cleanses based on my research and knowledge of health and the human body.

Hope this helps!


February 17, 2015



Calling ALL ELITE members to join us this Saturday, Feb 21 @7am, in tackling our beautiful Key Biscayne bridge!  If you haven’t done this run yet, what are you waiting for?  It’s challenging, scenic and addictive!  Meet us in the parking lot at the start of the bridge at 7am and start your weekend right!


Body measurements and “before” photos take place this weekend, Saturday & Sunday, between 8-10am.  Register now with Coach Lorraine to get yours done.

Keep in mind ladies, this challenge is not just about the end-result – it’s more about the journey.
The journey to re-ignite that motivation that lies within to be the healthiest you….  to tighten the reins after the holiday festivities…. to take your fitness to another level, one you didn’t know existed….  to learn to eat clean and enjoy wholesome foods…. to exercise self-discipline in choosing between what you want now and what you want MOST!
The best part about this challenge is that you get to achieve new heights with the help and motivation of like-minded women.  Never underestimate the power of a good support system, it makes all the difference!



February 14, 2015

CONGRATULATIONS GEMA ROA!!  Not only did you get promoted to TEAM RED HOT, but you earned yourself the title of STUDENT OF THE MONTH for February 2015!  Through your hard work, dedication to your fitness and your positive attitude, you were a true standout!


Age:  I’m 32 yrs.

Profession:  I’m a police officer currently working as a crime scene detective. 

When did you first start training at WOFB and how did you find out about us?
I think I started around October 2014.

Tell us about your sports & fitness background:
I never have done sports nor have I ever been in shape…well a round shape ….I started working out on my own back in February last year….needed more help because I wasn’t seeing much change in me…..then I happen to stumble upon Lorraine’s IG account and saw how bad ass she looks so I called up joined and here I am, lol!

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Definitely seen more tone – I’m liking the definition my body is taking….my strength has grown…I’m able to lift more….and I’m def working on my pull ups….lol that’s a small goal I have.

Love the dedication you and your sister have for the bootcamp. …makes me more motivated.

THANK YOU GEMA! Keep up the great work!!!