Archive for May, 2016

SOLE SISTERS and more…

May 25, 2016


KEY BISCAYNE BRIDGE we’re coming for you!!
This Saturday, May 28th @ 7am, we tackle the ups and downs of the Key Biscayne bridge!

Meet us in the parking lot before the start of the bridge, after the toll, for a scenic and invigorating run!  No better way to start the weekend!!



Memorial Day 2016



Good Morning!!

May 19, 2016



We will meet in our favorite parking garage at FIU this Saturday, May 21 @ 7am!  Forecast is showing rain for Saturday so I don’t want to take any chances.

Look forward to sweating with you all!

Rima A.



May 12, 2016

Meet me at TROPICAL PARK at 6:50am on Saturday, May 14, to get our sweat on!!


I’ll be waiting by the HILL in the parking lot.  See you soon!!


Your WOFB team!


May 12, 2016


Saturday, June 18 @ 10AM

Stay tuned for the Facebook group page so you can RSVP!

Bootcamp BBQ 7-28-12-ver1


May 10, 2016


I found this article on Facebook and wanted to share with you.  Although we often try to push past our comfort zone when training, it’s always good to know the difference between a level of discomfort that is healthy and will help us grow stronger, from one that is detrimental to our bodies.  Train hard, but train smart!


You rise and grind every day and embrace it no matter how much it hurts. After all, you have goals to crush—and no one ever regrets a workout, right?

Wrong. Fitness fans don’t cop to it often, but people regret workouts all the time, and cause serious damage in the process. And there’s nothing worse than being sidelined with an injury that you could have actually prevented.

So how do you know the difference between a burn you can push through and something more serious? When is “quitting” (whether that means taking a break mid-class, or stepping away from a particular kind of exercise altogether) not wussing out, but rather being smart about what really, truly nourishes your body?

We tapped Daniel Giordano, founder of Bespoke Treatments Physical Therapy in New York City, to give us the scoop on when a workout is doing more harm than good.

Here are the 5 red flags you cannot afford to ignore:

1. Any pain that feels shooting or stabbing

The absolute number one red flag on Giordano’s list? Shooting, radiating, or knife-like pain. “You have to stop and see a medical doctor,” says Giordano—even if you’re in the middle of a workout. (If you’re taking a class, don’t worry about it being an etiquette breach. Just politely excuse yourself and tell the instructor what you’re feeling.) Why? “It can indicate a nerve issue,” Giordano says. “[The injury] could be coming from somewhere else, causing the shooting pain to move. If you continue to work out and the pain gets worse, you could cause more irritation.”

2. Bruising when you didn’t bump into anything

If you feel any kind of a twinge, then notice a bruise in that area even though you didn’t bump into anything, you need to put your workout(s) on hold. “Anytime there’s bruising, it usually means there’s some sort of internal tear,” says Giordano. “It could be a small, tiny, micro-tear and your body just needs a few days of rest—or it could be a full tear.” The only way to know is to lay off for a bit, and check with a doctor or physical therapist as needed.

3. Pain that forces you to switch up your form

It’s common to tweak something early on in a workout that quickly fades away. But a pain that lingers—or gets worse—is not good, and needs to be checked out. Partly, it’s to keep you from adjusting your form (i.e., adjusting your stride, pushing off more on one side of the spin bike, or shifting your posture at the barre) to try and offset the pain—which can do even more damage. “That state of compensation can cause a lot of chronic pain,” Giordano says.

4. Pain that affects your daily activities

If you’re ever in pain to the point where it interferes with your day-to-day activities, especially your sleep, that’s a bad sign. “You need sleep to recover and if you’re unable to, it’s a sign that something’s wrong,” says Giordano. Lay off for a few days, and when you do pick things back up again, remember to give yourself recovery time in between sweat sessions. Eat well, hydrate, and foam roll. “Foam rolling will break up any adhesions, knots, or trigger points in your tissue, and your body will relax,” Giordano says.

5. Exhaustion

The good kind of tired you feel after you’ve rocked a workout is awesome. But if you feel yourself dragging through your days, you’ve gone too far. Exhaustion is a clear sign that you’re overtraining. And it’s not just bad for your muscles; it’s dangerous for your mind. “You can go from a state of endorphins—so you’re uber happy when you’re working out—to a state of depression,” says Giordano. “I’ve seen that happen with a lot of people in boutique fitness. They work out so much that they burn themselves out, and it leads to a state of anxiety and mood problems.”

Remember: Rest, eat well, and hydrate. “You should feel fine after 48 hours or so of recovery,” he says. “But if you’re not recovered after 48 to 72 hours, then you may want to go see a medical professional.”

Your WOFB family!


May 6, 2016

The majority of the things we want in life require large commitments – a successful marriage, mastering an instrument or a new language, getting that top-ranking position at work….it all takes a serious investment of time.  AND FITNESS IS NO DIFFERENT!

In order to win big, you have to bet big – go ALL IN!  That means that “Almost” doesn’t really count. “Wanted to” doesn’t really cut it. “Thought about it” won’t work – and the list goes on. There is only “I did” and “I didn’t”. Just like the basic laws of physics, with every action there is a reaction – so if your plan this summer is to pray and hope that you’ll one day become a millionaire or get that dream body you’ve been hoping for, while all you can do is pray and hope, well….try it out and let me know what happens.

Losing fat and getting fit is NOT EASY!  It takes work and time and sweat and dedication….and anyone telling you otherwise either has no clue or is lying to you.  Yes, you have to sacrifice dessert sometimes.  Yes, you may have to eat that healthy chicken breast and broccoli dinner while everyone else eats pizza.  Yes, you may have to say “no” to that 2nd glass of wine.  Yes, you may have to get up at 7am to get that workout in while your family sleeps in.  We can all face the difficulty of actually wholeheartedly committing to something… but once you do, when you wholeheartedly commit to something, you unleash a side of yourself that is bigger, bolder, and better – a side that is surreal. Because trust me, as scary as it might be, committing to something rather than “fitting in” feels absolutely amazing!  Running your own race without worrying about other “biased” opinions is exhilarating!  Being passionate about what you do, committing to what you’re working on unconditionally shows you what you really are made of, feeling a level of empowerment you haven’t really felt before.

Fitness starts in your mind.  Ask any athlete or fit person what the number one secret is to his or her success at fitness, and they will tell you… it is COMMITMENT.

Commitment means that you are in it for the long haul. Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it. Commitment doesn’t require expensive workout clothes or fancy gym equipment.

True commitment doesn’t depend on how you feel.  It depends on your integrity and on living for the purpose you have set for yourself.

Are you committed to get fit?



May 5, 2016

at 7AM, SOLE SISTERS will meet in our favorite parking garage at FIU.  If you need more specific detail, please comment below and we will message you directly.  YOU DON’T WANT TO MISS THIS SWEAT FEST!!!

SOLE SISTERS = All Elite Bootcampers!

If you’ve been wanting to try this workout, NOW IS THE TIME!




May 2, 2016

Our STUDENT OF THE MONTH for May 2016 is…



  1. Age: 40, baby!
  1. Profession: Wife/Mommy/Attorney/Yoga Teacher
  1. # of Children: 2
  1. When did you first start training at WOFB and how did you find out about us?

I started training at WOFB in 2007 when it was just Rima and a couple of girls in the downstairs room – I have no idea how I found out about it.

  1. Tell us about your sports & fitness background:

I have always generally been into athletics and any kind of sport, but I started distance running and becoming more seriously fitness focused after starting with WOFB.

  1. Favorite Workout (or type of workout): Anything core related 🙂
  1. Least Favorite Workout: upright rows!
  1. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?

Like I said, I have always been into some sport or fitness regimen, but WOFB helped me realize that fitness is not just something you do when you are in your 20s. It’s a lifestyle for life. WOFB surrounds you with amazing, inspiring women of all ages and sizes. So, on those days I am just not feeling it, just looking around at all my fellow boot campers and their determination fuels me too – love you guys!! Xoxox

Well deserved Lillie!  It’s no surprise.  You have an outstanding work ethic and your drive to be the best person you can be is exemplary!  CONGRATS!!!

Your WOFB Family