Archive for August, 2016


August 26, 2016


Due to high possibility of rain this weekend and the fact that stairs and incline running are amazing for your legs and butt, we’re heading to FIU for our weekly SOLE SISTERS workout tomorrow morning.  We will park at FFA/WOFB at 6:55am and run to our destination.

The last TRUE or FALSE question on the quiz… “To lose fat, you must eliminate fat from your diet.”

For many years, we’ve been led to believe that the best way to lose fat is to cut it out of our diet. Since fat contains more calories per gram (9 cal/g) than protein or carbs (4 cal/g), it only makes sense that, in order to lose fat, you need to consume less of it, right?  Wrong.

Check out this article from and see why this is not the case!



AMAZING RACE 2016 results & some seriously helpful info!

August 26, 2016

Hello girls!!! Again, I want to say congratulations to all the participants and a HUGE thank you to all, for your effort and time.

Here are the results of the 2016 AMAZING RACE

1. Black Diamond Ninjas – 1:16:10
Cristina, Marcia, Elizabet

2. Two Lilis and a Flo – 1:24:16
Lili, Lillie, Florence

3. The Power Puff Girls – 1:26:09
Dulce, Yoannelis, Sara

4. The Workout Minions – 1:26:22
Sheila, Karina, Lilliam, Melissa

5. JLD Power – 1:27:28
Linda, Doris, Juana Juana

6. Evee and the Girls – 1:27:37
Evelyn, Jane, Karen

7. The DC Crew – 1:37:04
Marianne, Kristy, Gema

8. Catch Me If You Can – 1:42:15
Marisa, Krissia, Rosemary

Teams of 2:
Maria & Chawndra – 1:26:20

Tabbouli and Hummus – 1:37:16
Jackie &Cathy

AMAZING JOB LADIES!! Congrats to team BLACK DIAMOND NINJAS, on winning this challenge with a time of 1:16:10. WOOHOO!!


Ladies, we loved all your outfits and your ideas. They were creative and relevant! AWESOME JOB TO ALL! Since we can only choose one costume to take the prize, the winners are THE WORKOUT MINIONS. Congratulations to Sheila and Karina on your great costume idea and execution!

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1. Carbohydrates provide the major source of energy intake.  TRUE

2. Maintaining physical fitness requires major lifestyle changes.
FALSE –  Fitness can be achieved through small changes in what you eat and your level of activity. It’s really that simple. Remember that you can start out slowly; work your way up to a higher level of activity, and implement more dietary changes over time. Patience is essential.

3.  No pain, no gain is a workout myth.
TRUE –  “No pain, no gain” is a workout myth for several reasons.  One, not all pain is good.  While some muscle aches and pains are normal after exercise, many types of pain are bad for you – joint pain, bone pain, muscle strains, and ligament or tendon strains.  This is your body’s way of telling you to stop – ease off of because they’ll only get worse if you ignore them.  Always slowly work your way into an exercise plan to avoid injury.  And two, you can get a good workout and not necessarily feel pain the next day, or thereafter.

4. Weight loss should be the most important aim of doing exercise.  FALSE

5. You should warm up before exercising.  TRUE  

6.  Crunches and sit-ups are the best way to lose belly fat.
FALSE – Your DIET is the best way to lose fat!!!  Forget doing hundreds of crunches and sit-ups in an effort to lose belly fat. Exercise will help strengthen the muscles underneath the fat but are not likely to help the body lose that stubborn gut without a healthy, calorie-controlled diet.  This leads me to the next one….

7.  You can target specific parts of your body to lose weight.
FALSE!!!  You can target strength training, e.g. I want big biceps so I’m going to do biceps curls everyday, but you can’t decide where you want to lose fat.  That’s an overall process and your genetics determine where fat loss occurs first and most.

8.  It’s more beneficial to work out in the morning than in the evening.
NEITHER – This doesn’t exactly have an easy answer. You can make a case for either time of day, especially depending on your own status as a morning person, the type of workouts you prefer, and where your other responsibilities fall during the day. The important thing to remember is that as long as you work out consistently and stay nutritionally focused with your meal management bag, you’ll achieve your fitness goals in no time.

9.  Exercise releases endorphins in the brain, altering moods.  TRUE

10.  When I stop exercising, muscle turns into fat.
FALSE!!!!  This is another commonly perceived myth.  Muscle and fat are completely different tissues that are not interchangeable.  There are two key reasons why people perceive that muscle turns into fat when they stop exercising. Muscle goes from firm to floppy when it’s not used. It also decreases in size, hence the saying, use it or lose it.

11. Muscle burns more calories than fat.
TRUE – A pound of fat and a pound of muscle weigh the same, but they have different energy requirements.  Muscle burns more calories than fat.  It requires more energy.  People who are heavily muscular typically have a higher basal metabolic rate, a.k.a metabolism, which means they burn a significant number of calories, even when resting.  Get lifting ladies!

12.  To lose fat, you must eliminate fat from your diet.
FALSE – This will be tomorrow’s email tip of the day….STAY TUNED!



August 19, 2016


Inspired by the Olympics, this Saturday’s SOLE SISTERS meet will be at the Tropical Park track.  If the weather permits, we will meet at the track at 6:50am this Saturday, August 20 for a fun and challenging workout.  Please be punctual!

In case of rain, we will redirect to FIU – usual meeting spot.

There is plenty of parking at the track.  We will start promptly at 6:50am to get the most out of our workout before the heat becomes unbearable.

Hope to see you all there!

The WOFB Team

This weekend…

August 11, 2016

Saturday’s SOLE SISTERS run will be at the beautiful Key Biscayne bridge.  Meet us in the parking lot at the start of the bridge at 7am.  Love this run!  The incline is great for your butt, legs and cardio…which translates to improved running speed on flat land.  Plus, the scenery is like no other.

If you’ve never done this run, you MUST join us!!!!  You’ll be happy you did.



This Sunday, August 14, is the last extra workout of our challenge!


We will have 2 classes, 7am & 8am,  I would love to see EVERYONE this Sunday.  Please RSVP by replying here or to  The race will take place the following Sunday, August 21.  I will post details regarding start times and rules!  Hope to see you this Sunday.

Have a super Thursday!



August 5, 2016

on earning



Age: 29

Profession: Kindergarten Teacher

When did you first start training at WOFB and how did you find out about us?
I started training at WOFB in the year 2011. I heard about WOMEN ONLY FITNESS BOOTCAMP from my little cousin. One day she came over and I saw her body looking great and I asked her what she was doing and that’s when she told me she had joined this amazing bootcamp. That’s when I decided to join. Best decision ever!

Tell us about your sports & fitness background: I’ve always loved fitness and being active. My passion for fitness started at five years old when I joined a dance club at school. As I got older and continue dancing, it required a lean body and lots of endurance. When I turned sixteen years I joined a dance team at my high school and decided to also join a gym. I noticed how much I enjoyed working out and how great it made me feel every day. As soon I joined the gym I even noticed my dancing techniques became better and I was able to do more. Even though I enjoyed going to the gym I was never interested in weights. I always thought they would make look bulky. That’s until I joined wofb. Now I love doing weights and notice the results drastically as soon as incorporated weights to my workout routine.

Favorite Workout (or type of workout): I love legs day. My favorite workout is box jumps. I feel like I get a total body workout.

Least Favorite Workout: My least favorite is pull ups just because I struggle doing them. But believe it or not I have improved since I started trying my best.

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?  Since I started WOFB my life has changed completely. Not only I have lost tons of weight but I have built endurance. I feel like I’m a stronger person. WOFB has also helped me with my eating habits and reaching my goals. Before joining I would eat poorly and sometimes eat less thinking that would make me lose weight. But thanks to Rima’s and Lorraine’s guidance I know differently. I feel more energized and determine to reach my goals daily. I don’t think I can ever see my life complete without my WOFB family.

Barbie, you are truly an inspiration.  You look amazing and your dedication to getting and staying fit is obvious!  Keep up the good work.  We are proud of you.

Your WOFB family!


August 1, 2016



RSVP for this Sunday, August 7, if you want to join us for AMAZING RACE workout #5.  There will be 2 sessions, 7am & 8am.  Let us know which one you’ll be attending!  Don’t miss out!!


This Saturday, August 6, SOLE SISTERS is taking it to Tropical Park.  We will meet at the hill at 6:50am, where there is plenty of parking.  In case of rain, we will redirect the workout to FIU in our favorite parking garage.  Need more info?  Email me at

Have a great week!