Archive for January, 2017


January 7, 2017

BIG CONGRATS ARE DUE…  Michelle Soto has claimed the first title of 2017 for Student of the Month!  Way to go Michelle!  Keep up the hard work!



Age: I’m 38 years old

Occupation: Sales Trainer

When did you first start training at WOFB and how did you find out about us?
I started in March 2014 and I found it through a LivingSocial offer. I called to make the appointment and after seeing the classes I signed right away.

Tell us about your sports & fitness background:
When little, I practiced gymnastic for about 5 years then I’ve always been in a gym doing more cardio (aerobics, zumba, spinning) than weights.

Favorite Workout (or type of workout):
Favorite workout is all related to legs, squats, box jumps and run.

Least Favorite Workout:
Least favorite workout is the pull ups 🙊

What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
A lot has changed since I started.  Now, I finally have a healthy lifestyle because of the motivation and coaching I get here. My health is way better (I’m D-Type 1) and I feel so confident and happy with my body. I really love the way we do it in WOFB.


January 5, 2017


This Saturday, January 7, let’s sweat it out together at FIU for the first SOLE SISTERS workout of 2017!   I’ll be bringing the bands!!!!!!

Meet us in our favorite parking garage at 7am and be ready to get your butts kicked!



All the ‘YUM’ without the GUILT!

January 3, 2017

Just because you gave up white bread and sugar, doesn’t mean that you can’t enjoy a delicious plate of French Toast!  This recipe is made with sprouted grain bread (e.g. Ezekiel), egg whites and protein-packed Greek yogurt. The whole family will love it.

Servings: 5

Here’s what you need…

  • 5 slices cinnamon raisin, sprouted grain bread
  • 1 cup egg whites
  • 6 oz fat free, Greek yogurt
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • dash of salt
  • Optional: additional fat free Greek yogurt and pomegranate seeds for topping and/or sugar-free syrup.


  1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
  2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
  3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
  4. Serve with toppings.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.



January 2, 2017

If you are going to succeed this year, there are 3 truths you MUST understand first:

  • We are creatures of habit.
  • We are products of our environment.
  • We are the average of the people we associate most with.