Archive for October, 2016

SOLE SISTERS, Halloween fun and this…!

October 27, 2016

Hello ladies,


SOLE SISTERS, your exclusive WOFB running group, will meet at FIU this weekend to do the stair dance!  Meet-up is in our favorite parking garage (comment here if you need more detail) at 7 AM this Saturday, Oct 29.

Be there if you like to start your weekend off with a good sweat session!



If you’re training this Monday, yippee, it’s Halloween!  This means that you can come in your Halloween costume.  There will be a costume contest going on all day.  We will pick the most creative costume from all the Monday classes and announce one winner on Tuesday.

Winner receives:

-$25 gift card
-feature on the website, Instagram and Facebook
-1 cool, new tank top that you see below





We are printing 30 of these limited edition WOFB tank tops!  They will come in charcoal or light heather grey.  Get one while they last.   This style of tank top is a new one we are testing out.  It is a looser, more comfortable fit.  If you purchase one, please give us your feedback!


Your WOFB Team!



October 25, 2016

We all make mistakes…  Especially when it comes to our health and fitness.  We procrastinate, we give in to our cravings one too many times, we skip out on exercising…. But whether you missed a week (or more) of workouts or totally blew your promises of eating clean and following the meal plan, all it takes to get back on track is a little motivation.

FIND A GOAL BUDDY!   It can be anyone…someone with whom you share one or more similar fitness goals, a coworker, a loved one, your mom.  Find someone who wants to help you get ahead and exchange numbers.  Make a pact to call or text each other before every workout so you can be accountable.   You can also call each other in those moments of weakness, when you need someone to talk you out of giving in to something you will surely regret.

And this is why we’re here – all of us in the WOFB family.  As a group, we’re part of something greater.  When we work in numbers, amazing things can be achieved.

Let’s use this opportunity we have – being surrounded by hundreds of wonderful, motivated, like-minded women to get ahead.  We are all here with the same purpose – to get healthy and stay healthy so let’s make sure it happens.


Your WOFB Family


October 19, 2016

Hello ladies!


This Saturday we be taking the SOLE SISTERS workout to Tropical Park.  We will meet at the hill closer to Miller Dr. at 6:50 AM.  There is plenty of parking by the hill.



biggest loser

This Sunday, Oct 23, we welcome workout #3 of our 2016 BIGGEST LOSER challenge.
Please RSVP for either 7 AM or 8 AM.

See you then!

The WOFB Team


October 19, 2016


Our very own JASON “The Specimen” SOARES is fighting this Friday night, Oct 21.  He is defending his Fight Time Promotions’ Featherweight Title for the 2nd time at the Magic City Casino right here in Miami.


Why not take your significant other and treat them to an exciting night of fights!?  See Coach Lorraine for tickets – she has a few tickets left.  It’s almost a sold out show!!

The WOFB Team


October 14, 2016


This Saturday’s SOLE SISTERS session will be at the Key Biscayne bridge.  Those inclines await!  We will meet in the parking lot right before the start of the bridge at 7 AM.

In case of rain, we will always resort to plan B which is FIU since we are sheltered there.



October 12, 2016



HUGE CONGRATS to this girl ^ right here.  Rosemary has totally embraced the “fit life” as she easily claims the title of Student of the Month for October 2016.  In just 6 months, she’s dropped 8% body fat and has significantly improved in her physical performance – getting stronger and fitter with each workout.  She’s also discovered ‘clean eating’ and has adopted healthier eating habits (and it shows).  Keep it up – we’re so proud!! 

Age: 36

Profession: 4th Grade School Teacher 

When did you first start training at WOFB and how did you find out about us?
I started training at WOFB March 2016. I heard about WOFB through a friend of mine who followed Lorraine on Instagram and mentioned to me “Lorraine is an amazing trainer and if I lived where you lived I would definitely consider joining”. So I DID! =) 

Tell us about your sports & fitness background

I have always enjoyed working out at the gym, however my biggest obstacle has been boredom. After a while, I would get bored of doing the same exercises and routines. I would go by myself and would find myself without motivation, drive, nor goals.  Once I found WOFB I have seen fitness in another different spectrum. I have learned exercise and eating the right the foods play an important role in our daily lifestyle and take it into perspective. Now, I look forward to every single class at WOFB, and even add extra classes a week as I have reaped many benefits from it.  


Favorite Workout (or type of workout): LEG DAY! I especially look forward to doing Squats as that is what I have seen has built my lower body strength.  

Least Favorite Workout: Pull-ups and upright rows tend to be the most challenging for me as they requires a lot of my upper body strength, which tends to be the most difficult for me. 

What sort of changes have you seen in your body, health and 
overall fitness since starting WOFB?
My body has physically transformed. I began WOFB with a 29 percent body fat and now I am at 21, in just 6 months! My strength and fitness level has tremendously increased.  I have made the way I eat not a diet, but a healthier way of eating for a permeant lifestyle. WOFB created a personalized portfolio with meal plans for me which allowed me to eat the right way. In addition, I constantly had lower back and shoulder pains. After I joined WOFB I feel energized and have had almost little to NO pains!  I love to see the before and after pictures which really put into perspective how this program really WORKS! 

Thank you to all my COACHES, who always believed in me and continue to push me to my fullest potential!  


October 10, 2016
I LOVE this season….starting with fall & Halloween – because pumpkins are everywhere.  They taste amazing and they are amazing for you.
Here are some interesting facts about pumpkins:
  • Pumpkins are great for your eyesight and 1 cup has more than 200% of your RDA for vitamin A.
  • Pumpkin (squash) is one of the foods recommended for weight loss and to help reduce cholesterol.
  • Pumpkin is also a great source of B vitamins, which help with cell growth and help to support a healthy metabolism.
  • Pumpkins have a light diuretic effect.  This helps with flushing out toxins and other waste from your body, giving you more energy, and leaving you feeling refreshed.
  • Pumpkin flesh also has something called L-tryptophan, which helps trigger feelings of happiness and well-being.
Pumpkins are incredibly versatile…. they are good in everything from breakfast to dinner!

If you have a slow cooker, try this easy, delicious, Indian-inspired recipe for the family:



  • 1 15-ounce can of unsweetened coconut milk (full fat, not light)
  • 2 cups pumpkin puree (not pumpkin pie filling)
  • 1 cup chicken stock
  • 1/2 tablespoon curry powder
  • 1/4 teaspoon tumeric powder
  • 2 teaspoon garam masala
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/2 large onion, diced
  • 1 garlic clove, minced
  • 3 carrots, cut into 1-inch pieces
  • 3 cups 1-inch cubed sweet potatoes
  • 2 chicken breasts, cut into 1-inch cubes
  • Juice of 1 lime


  1. In the insert of a 4-quart or larger slow cooker, add the coconut milk, pumpkin puree, chicken stock, curry powder, tumeric powder, garam masala, salt, and pepper. Whisk together to make sure it is all combined and spices are evenly distributed.
  2. Add the onion, garlic, carrots, sweet potatoes, chicken breasts, and lime juice to the mixture. Stir to coat and incorporate.
  3. Cook on low for 6 hours.
  4. Serve over (a little) rice.
  5. Refrigerate leftovers in an airtight container for up to seven days.

Mmmmmm!!!  Enjoy!

The WOFB Team


October 7, 2016

Thankfully, we were spared.  Let’s keep those who weren’t as lucky in our prayers.

We’ll be open as of 9 AM today and resume regularly scheduled classes.
Friday kickboxing at 6:10 PM & 7:10 PM.


tomorrow….  another sweat session at FIU.  Meet us at our favorite parking garage at 7 AM for a “BURN OFF ALL THE HURRICANE MATTHEW CALORIES” workout.


biggest loser

This Sunday, Oct 9, we welcome workout #2 of our 2016 BIGGEST LOSER challenge.
Please RSVP for either 7 AM or 8 AM.

It is also the 1st weigh-in since our initial weigh-in.  (No photos)

See you soon!

The WOFB Team



October 5, 2016

Hello ladies!

The gym will be closed as of 10pm tonight, Wednesday, Oct 5.  Classes are cancelled tomorrow and Friday.  We will likely reopen Saturday.  Stay tuned for more info.




October 5, 2016


As we prepare to unwillingly welcome Hurricane Matthew, the magnitude of its impact is still a little uncertain.  The latest forecast models continue to bring Matthew’s center very near or even making landfall in Florida at some point Thursday evening or Friday morning.

That being said, classes are scheduled as usual for tomorrow but we will keep you updated for Thursday and Friday.

Please check back as we continue to monitor its movement west and its intensity.

The storm is expected to approach the mainland as a category 3 hurricane, packing sustained winds of 115 mph to 120 mph, so please prepare for it.  Fill your cars with gas and get plenty of water, food and batteries.

The WOFB Team