Archive for August, 2015


August 27, 2015

Hey ladies!


This weekend we are taking our early Saturday morning SOLE SISTERS sweat session to FIU due to a high likelihood of rain.  Bring your A game and meet us there, at our favorite spot at 7am sharp!


SOLE SISTERS tank tops & t-shirts are in.   GET YOURS BEFORE THEY’RE GONE!  If you want us to bring them to FIU just let us know here.



For those interested in the Men’s Fitness city challenge OBSTACLE RACE taking place Sunday, October 4th, 2015, there will be 4 extra workouts to better prepare us for the obstacles.  The workouts will take place on Sundays – SEPTEMBER 6, 13, 20, 27!
They will be fun and obstacle-oriented!  I posted all the info you need to register in the last post.

When you arrive at the end of the registration, after you’ve paid, please make sure to read carefully before re-entering your name and address.  They try to get you for some membership at the end that is not related to the race.

Will give more info about the workouts in next post!


August 25, 2015

Ladies!!  This race is going to be awesome!!!  Think of it, a Spartan race with no mud and you can leave with your clean sneakers on!  This is a city challenge where the obstacles are in the street!  It’s going to be fun and intense!  It’s a 5k with more than 20 obstacles….hmmmm!

We are joining forces with the Freestyle Fighting Academy to make our presence known and have a grand time!


I registered our team for the 9:00am wave and we are called FFA & WOFB Warriors (I know, very original….but it fits!).  When signing up, choose CREATE A TEAM and find us (FFA & WOFB Warriors), pick the 9:00am WAVE.  Once you check out, enter our coupon code WOFB20 for a 20% discount!

Let’s do this!!!

You get a cute dri-fit shirt and a cool medal.  Pics below…


IMG_3538 IMG_3540 IMG_3539 IMG_3541 IMG_3542 IMG_3543 IMG_3544 IMG_3545


August 24, 2015

Where has the time gone?

It’s that bittersweet time of year again.  The end of August marks the end of summer and the return of our children into the world of education where they strive to become somebody.   Well now that the kids are back to school, it’s time to refocus on YOUR goals… get back to YOUR grind!

What are you planning to achieve before the end of 2015?  Get under that 8-minute mile?  Run your first half-marathon or 5th marathon?  Do 10 consecutive military-style push-ups?  Do 5 unassisted pull-ups?  Whatever it is that you want to achieve, it is POSSIBLE with some time, effort and a good plan!

First, you need to write down whatever it is you want to accomplish…GO AHEAD and do it, I’ll wait.

Next, decide what is a realistic plan to help you achieve it.  If you need help with this part, PLEASE consult with me, I can help.  You can email me at and I will do my best to set you on a winning path.

OK, I have a mini challenge for you this week.  It will start as soon as you read this and ends on Friday at midnight….


Do you think you can handle it?  It’s only for a few days and your body will thank you!

Processed foods are one of the main contributors of fat.  All the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food aren’t doing your body or health any favors!

If you want to lose unwanted pounds, then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.  Eat whole, fresh foods such as colorful veggies, high quality meats, whole grains (in moderation) and anything that is natural.  TRY IT FOR JUST 5 DAYS!  You will feel so good about yourself!


STAY TUNED for tomorrow’s email  – I will fill you in on all the new events we have in store for WOFB and its members.


August 19, 2015


The next running meet will be at the beach… Yes, THE BEACH RUN is back!


Join us this Saturday for another scenic and invigorating run as we take advantage of the beauty our city has to offer. This Saturday, Aug 22, we will meet at 5th & Ocean Dr. for the South Beach run at 7am. There is plenty of parking at the metered spots on Ocean Dr. and it’s FREE! Please RSVP so I know to expect you!

And note, we are not running bare feet in the sand so please come in your running gear =)


August 18, 2015

Want to be more conscious about your health and avoid unnecessary weight gain?  Then steer clear of refined sugar or at least, make an effort to find satisfying substitutions.

First, why is sugar so bad?

  • Weakens Your Immune System
  • Promotes Rapid Fat Storage
  • Causes Insulin Resistance
  • Is As Addictive As Drugs
  • Speeds Up the Aging Process
  • Raises Your Risk of Disease
  • Is Empty Calories

Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That’s more than 20 times as much sugar in our modern diet!  No wonder we are bigger than ever…

The food industry doesn’t’ help of course…refined sugar is included in virtually every single processed food. This is yet another reason that it’s important to cut those processed and packaged convenience foods out of your diet.

Here are some steps you can take to start cutting down to eventually cut it out…

Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make snacks hardboiled eggs or baked meatballs.

Avoid Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don’t impact your fat loss results.  While the diet soda itself doesn’t contain calories, it has been proven to cause cravings for sugary foods.  Put down the diet soda and instead pick up a refreshing bottle of spring water.  Why subject your body to all the chemicals??

Steer Clear Of Saboteurs (the “Pushers” as I like to call them) 
The sad truth is that people in your life will try to sabotage your low sugar diet. You’ll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame Lorraine – tell them she will make your life difficult if you don’t eat right.

Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.  But just a little piece!!

Stick With Fruit
What’s sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It’s amazing how satisfyingly sweet fruit is – it’s truly nature’s candy.  Again, don’t overdo the fruit servings either.  Remember, weight gain is from excess energy (a.k.a. calories), regardless of what you’re eating!

Change Your Palate
As you begin to limit your intake of refined sugars, you’ll find that your tolerance for sugar decreases. This means that something that didn’t taste sweet before – say a green apple – now has uncanny depths of sweetness. What’s happening is that your sweet receptors are becoming more finely tuned, now that you’re not overwhelming your palate with sickly-sweet refined sugar.  For example, 10 years ago, I used to drink my coffee with 3 tsp of sugar.  Now, I can’t tolerate any sugar in my coffee.  It was a gradual process and now I can truly enjoy coffee for it’s unaltered taste.

Workout Like You Mean It
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.  So next time you are in class, give it 100%.  When you feel like you’ve done your last rep, push out 5 more.  When you feel you can’t run any longer, run a little faster!  You have the power to change, and it starts with your attitude.  Make each workout count!

Enjoy the rest of your Tuesday and have a great week!


August 14, 2015




Age: 63

Profession: Implementation Specialist @ ADP

When did you first start training at WOFB and how did you find out about us? 12/01/14, My sister

Tell us about your sports & fitness background: Spinning / Zumba

What sort of changes have you seen in your body, health and overall fitness since starting WOFB? Better eating habits / feel younger & more athletic.

Thank you for making me student if the month.  Thank you for the great job your team does at WOFB. Thank you for everything WOFB has taught me!

SOLE SISTERS at FIU this Saturday!

August 14, 2015


SOLE SISTERS at FIU this Saturday, August 15 @ 7am!  Join us for an intense and rewarding workout at our favorite spot.  If you need more info on the meeting spot, you can email me at


August 6, 2015

Hello ladies!

Although it may not feel necessary, I deem it is, ESPECIALLY if you are exercising on a regular basis!  STRETCHING…it does a body good and really does work to prevent injury!  I recently came across this article that caught my attention, “STRETCH OR DIE”….I urge you to read it.  It’s on point!!! and I can say that because I lived through it.

Here are some static stretches you can do at home. This type of stretching requires time and focus. It helps keep your muscles supple and elongated. It also helps prevents joint pain from tight muscles. When static stretching, you want to hold each stretch for 45-90 seconds or even more, depending on what is necessary, and repeat several times. I like to stretch during commercial breaks =))  NEVER stretch through pain!

Let’s start with the lower extremities. Here are some basic stretches for the main muscles groups in our legs:

1. The quadriceps (front of thigh)


2. Hamstrings (back of thigh)


3. Inner thighs


4. Outer thigh/Buttocks


5. Calf (to get both parts of the calf muscle, do this stretch first and then bend the knee while keeping this same position, with the heel down).





Starting in September, we will be adding a 5:10pm bootcamp class!  Stay tuned for more details but this is good news for all the moms who have kids training in the mma programs at 5pm!!



This Saturday’s run will be at 7am, at Flagler and 97th.  This run is fun…it’s close to our home base and incorporates some incline via the bridge on 97th.  We will meet in front of the school (E.W.F. Stirrup Elementary) at that corner.  See you there!!

Enjoy the rest of the week!