Archive for January, 2017


January 31, 2017

OK, so here are some helpful tips for this challenge…

1.  First off, WATER – you need to drink lots of it.  How much water should you drink each day? It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, where you live & how active you are.  Two thirds (2/3) of your body weight in ounces or anywhere between 1/2 gallon to a full gallon should be fine.  Obviously, reach for the higher end on training days.  Try to drink 2-3 cups two hours before your workout, hydrate appropriately during your workout and replenish after.   I like to either fill my daily quota in a plastic gallon first thing in the morning, or I keep a log of the # of glasses I’ve had on my phone throughout the day.  HINT – if your pee is dark, you’re not drinking enough H2O!


2.  MEAL PREP – as I mentioned before, there’s no better ingredient for success than PREPARATION!  If you don’t have your meals ready to go or at least have an idea of where your meals are coming from ahead of time, you will get hungry and resort to eating whatever you can get your hands on!  TRUST ME!!!  I like to prep for 2-3 days in advance – any more than that and your food is EW!  I never reheat chicken – I eat it cold….have you ever tasted reheated chicken?  EW!  Some good snacks to have ready in your refrigerator…boiled egg whites, portioned cottage cheese, dice up your fruit and cut up your veggies so it is easier to prep during the week.  You can also try a food delivery service if you don’t time to prepare your meals.  WOFB recommends  We have tried many different food services and this one is the best.  Their food tastes great and you can customize your meals.  More so, use WOFB10 and you’ll get a 10% discount off your total.


3.  CONSTIPATION – you may run into it later on.  It’s common when you change your eating habits and increase your protein intake.  Just make sure to drink lots of water (2/3 of your body weight in ounces of water), and eat your veggies.  You may want to switch your rice servings for a sweet potato.

4.  If you want to TRACK your FOOD INTAKE, there are a lot of really cool apps out there…  check out this site and pick the one that works best for you!

a.  whey protein – I recommend one with the least amount of ingredients.  Many are packed with fillers and artificial sweeteners.  Read your labels.  Real food is best but this is convenient and effective.
b.  glutamine – Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein.  Take 5 g after your workout and 5 g before bed.  I only recommend this if you’re lifting weights.  But read your labels because some products may already contain some amount of it.
c.  amino acids (BCAA’s) – Aside from playing an important role in protein synthesis, the BCAAs provide extra energy during heavy lifting, help spare muscle tissue, and fight mental brain drain as you battle through a workout.  I like Aminolast from Gaspari Nutrition but there are many others that do the job.
d.  multivitamin – Sometimes we don’t get everything we need from food alone so taking a multivitamin can help fill in the gaps.


January 27, 2017

Hey Ladies!

I just wanted to share some really cool news with you all… Your Coach, Lorraine was featured on a fitness blog, as one of the

40 Best Fitness Instagram Girls To Follow for Daily
Workout Videos and Motivation

Check it out:

You can find your fearless fitness leader at #16!  Way to go Coach!  Keep motivating us – we appreciate your commitment and dedication to helping us all get fit and stay fit!


DAY 3 & Sole Sisters

January 26, 2017


How are the 90-day challengers hanging in??

Please check your emails – I have a few who have not yet received their meal plans!  I will be sending out meal plan guidelines and a very helpful FAQ’s sheet so keep checking your emails.  More so, I am starting a group page on Facebook so we can share recipes and motivate each other.

Looking forward to our first workout this weekend.  RSVP if you haven’t already.

Check out these 35-calorie snack size bags of baby carrots.  These are great if you want to have a late night snack.  They come in packs of 4.



By popular demand, this Saturday, Jan 28, our running group will meet at FIU again!  Meet us at our favorite parking garage at 7am sharp to get nice and sweaty!

See you soon!


January 24, 2017


Today is DAY 2 of the 90-DAY TRANSFORMATION CHALLENGE!  I am so excited to see where we will be in 3 months from now!

Being motivated and having a goal is where it all starts!  KEEP YOUR GOAL IN SIGHT!  But the recipe requires a few more ingredients to get to the final product….  one ingredient that makes the road to success so much easier is ORGANIZATION.  This means PLANNING!  You know that saying…  FAIL TO PLAN = PLAN TO FAIL ?  Well, it’s true!  In the next 3 months, we’re going to work on being ready – being prepared to execute our plan on a daily basis.  This means having your workouts scheduled and your meals prepped, packaged and available to you when it’s time to eat.

FOR STARTERS, here’s a fun and effective way to keep track of your progress, anticipate what’s to come and stay on track:



(…and this goes for anyone with a goal, not just the calendar challenge.)

Since a goal must have an end date, I like to print up as many blank calendars as I need to meet the goal deadline.  In this case, I have printed up 4 blank calendars, January, February, March & April.  I put them up on my wall and cross out each day as I conquer it!



See you all this Sunday.  Please RSVP by commenting here if you want to attend the 7am or 8am class!




January 22, 2017

To all those who are participating in our 90-DAY TRANSFORMATION CHALLENGE, a huge “Thank You” for your patience.

The BEFORE measurements & photos have been taken.  I will be emailing you the body fat results shortly, along with the workout schedule and the meal plans!




January 20, 2017



This weekend, we establish our initial measurements and get the BEFORE photos that will serve as motivation.   If you don’t have your appointment yet for this weekend, don’t wait!  More so, you will have to provide me with your goal…

So how do you set a fitness goal?

Follow these guidelines to setting S.M.A.R.T. goals and you will be surprised at what you can do:
  1. Specific. Your goal should be clear and easy to understand, and specific. A goal to “lose weight” is not enough.  To say you want to be “more fit” is not specific enough.
  2. Measurable. You need to be able to measure it somehow – whether that means weighing yourself, testing your body fat, or doing some kind of fitness assessment/evaluation.
  3. Attainable. Achievable.  Set realistic goals for yourself. Remember, the pace for healthy weight loss is around 1-2 lbs per week.  (And maybe a little more if you are extremely overweight.)
  4. Relevant.
  5. Time-bound.  A goal without an end date or deadline is just a fantasy.  In this case, we are aiming for 90 days!

So go get a piece of paper and pen, and get started!!



Who is ready to conquer the stairs and ramps this Saturday?!   SOLE SISTERS will be meeting at FIU in our favorite parking garage this Saturday, Jan 21st at 7am.  As usual, it will be fun and sweaty!  Don’t miss out!




January 16, 2017



January 15, 2017


That’s right ladies…all this week from
Monday, Jan 16 – Saturday, Jan 21, 2017
is BRING A FRIEND WEEK to your favorite workout facility!


All we ask is that you & your friend present yourselves to the front desk 15 minutes earlier than your schedules class to fill out and sign the waiver.
Your friend must also be 18 years of age or over, and have never attended WOFB before.



January 13, 2017

…it’s time for another WOFB transformation challenge – now called the 90-day “2017 GET YOUR BODY PHOTO SHOOT-READY” challenge!!



WHAT IS THE 90-DAY “Get Your Body Photo Shoot-Ready” CHALLENGE?
This 13-week transformation challenge is an opportunity to take your physique to new heights – to get that body you’re always saying you will have one day!!  NOW IS THE TIME!

Your 90 DAY journey begins Monday, January 23rd and ends Saturday, April 22nd.


Looking forward to changing your life,


January 12, 2017


Ladies!  This week we are hitting the pavement at Flagler & 97th!  I love this run!  It’s just the right amount of running interspersed with enough incline to keep the body sweating,  the heart pumping and the legs burning!!  Who’s in?  PLUS, I am adding a surprise element to the run to keep it fun and intense.

If you’d like to carpool, please comment below.

In case of rain, we will be redirecting to our favorite sheltered outdoor run/workout which is FIU.  

We will meet there at 7am, right at the corner of Flagler and 97th where you’ll see an elementary school…Stirrup Elementary.  You can park there too.  Hope to see you all!

THEN AT 10AM, YOURS TRULY WILL BE TEACHING THE KICKBOXING CLASS!  You don’t want to miss it!  I will also be teaching tomorrow night at 7:10pm!!  Join me for a great workout!!

Rima Avellan