Archive for April, 2016


April 27, 2016

224610_187328001315557_1308128_n       This Saturday, April 30, we are taking it to the Key Biscayne bridge for the “I LOVE MY CITY” run. That’s right!!  This Saturday’s run will be dedicated to our beautiful Miami!

Let’s enjoy every second of the breathtaking scenery, appreciate the wonderful incline that helps build our legs and buns, and revel in the camaraderie we share as a fitness family!

Meet me at the start of the bridge at 7 AM!  No better way to kick off the weekend!


SOLE SISTERS tomorrow….

April 22, 2016


will take place at FIU at 7am to tackle those stairs and ramps!  We will meet in our usual parking garage PG5.  If you need more info, comment here with your email address.



April 21, 2016


As many of you know, a catastrophic earthquake occurred in Ecuador this past Saturday, April 16, with terrible consequences.


As of this moment, more than 300 deaths have been reported and more than 2,000 people have been seriously injured. The government has declared a state of emergency in six provinces. As many victims of the earthquake have been displaced from their homes, there is an urgent need for simple, everyday items in the country.  Please help victims of this earthquake by donating an item or items from the list below.

  • Non-perishable food (canned food, energy bars, cereal, cookies, etc.)
  • Blankets
  • Water and energy drinks
  • First-aid kits
  • Flashlights
  • Batteries
  • Wipes
  • Baby food
  • Powdered milk
  • Diapers
  • Insect repellent
  • Boxes, packing tape and markers to pack items

All donated items can be dropped off on the designated table in the seating area at FFA and will be delivered by Friday, April 29.  You can also donate directly by visiting the Ecuadorian Consulate at 7061 NW 87th Avenue where there will be a large container for donations.

Other locations accepting donations in Miami and surrounding areas…



April 15, 2016



This Saturday, April 16, the SOLE SISTERS will meet at the Tropical Park hill (close to 56th St.)  There is plenty of parking there.  Meeting time will be 6:45 AM.  




Ladies, please check your emails if you are part of this challenge ASAP!



The WOFB Team!




April 8, 2016


Due to popular request, we will be meeting at the Key Biscayne bridge this Saturday, April 9th!  Gotta love the incline workout and beautiful scenery!

We will meet at 7 AM in our usual spot by the start of the bridge.

Ladies, remember…. SOLE SISTERS is for you!  It’s any member in the Elite Program.  If you’ve never done this run, now is the time!!  It’s challenging and refreshing!  Comment here if you need more info!

The WOFB Team


April 7, 2016

This month’s STUDENT OF THE MONTH is….



Our feature this month is a hard working mom who offers truth to my quasi-joke that the “40’s are the new 20’s!”.  She is an overall great athlete, is very dedicated and her work ethic is exemplary!  Congratulations Yamira!  KEEP IT UP!

Age: 41

Profession:  I am a lawyer.  I went to law school in Cuba and here I went to UM for my master degree. Now I have my own business and act as an immigration consultant.
And the most important profession: I am a mother of two children Carlos and Mariana  “my true inspirations in life”

When did you first start training at WOFB and how did you find out about us?
I am not sure but i guess in October last year
I found out about you a few years ago because a friend of mine used to come here and I came with her to one of the night classes and I loved it but at the moment i did not have the time and my children were too little.

Tell us about your sports & fitness background:
I have always loved dancing and all sports related to dance. I am a zumba instructor, and used to teach at LA Fitness for a couple of years. I never liked lifting weights until a came to this place, and now I love it!!!!

Favorite Workout (or type of workout): legs

Least Favorite Workout: arms

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
My entire body has changed especially my legs and arms.
My eating habits have changed as well tremendously.

Thank you!!


April 4, 2016

Having been in the fitness industry for over 20 years, I’ve seen my share of fad diets and gimmicks come and go.  What’s even more disheartening, is now with the popularity of social media and the ease with which we can communicate with the world, people are being more misled than ever before!

Detox juices, cellulite creams, vibrating belts, diet pills…..  We are on a never-ending quest to find the fast lane to fat loss.  The “secret” is not-so-secret!  It’s that hard work is not appealing to the masses.  Yes, it’s hard!  It takes discipline, dedication and work!

Check out the most absurd article title that made headlines at, and yesterday…

“2,000 squats per day gave curvy twins four-foot butts!”

I mean really??????????????????????

The title alone is enough to aggravate anyone in the fitness industry with some scruples about exercise and how the human body reacts to it.  Then, when you read their story and watch the video, it’s even more frustrating.  Your butt does NOT grow 4 feet from squats….whether you are doing 2 reps or 2000 reps – injections, maybe…genetics, perhaps.


Have a great week ladies,

The WOFB Team




April 1, 2016

Hello ladies!

I received an email this morning and it really made me think….

I’m interested to hear your opinion on this matter.

I received a petition for Walmart from an organization called  Before I could read what they were petitioning about, I saw a photo of 2 tomatoes, one normal looking and the other, a mutated, uglier version.


So I read on, and it turns out that nearly 26% of all produce is thrown out before it even reaches the grocery store (all stores not just Walmart), due mostly to cosmetic standards from large grocers that dictate exactly how fruits and veggies should look.  If produce fails to make the grade for size, shape, or color, retailers deem it “ugly” and refuse to sell it in their stores.  Billions of pounds of good, healthy produce goes uneaten because it’s not pretty!


Being one that hates to waste, and having much compassion for those less fortunate than I, I was immediately disappointed and sad about this.  But then I asked myself, “If the tomato on the right was the last tomato on the shelf, would I buy it?”.  And if I have to wonder, do I blame retailers for not wanting to buy produce that may not sell?

So I had to resort to logic!  I did some research and yes, the “ugly” tomato is perfectly edible and equally nutritious!  More so, I found out that with the support of more than 111,000 signers, they were successful in petitioning Whole Foods Market to sell ugly produce. 

GEEZ, has our superficiality carried over even to our food?  =((   Damn you Kardashians!

I signed the petition.

Have a great Friday!

The WOFB Team

If you’re running in the 5K at FIU tomorrow, meet us at FFA at 6:45am.

If you’re doing the killer stairs/ramps routine, be at FIU in our favorite garage at 7am.

And last, if you’re in the GYBPSR challenge, see you at 7am or 8am on Sunday!