Archive for June, 2017


June 29, 2017


Ladies, there is 1 day left to register for our 12-week fitness challenge.  Since so many of you are away this weekend, I will be having 2 initial workout sessions – this Sunday, July 2nd and the following Sunday, July 9th.

I need all participants’ forms in by tomorrow so I can create the schedule.  I will also create a Facebook group so we can communicate amongst ourselves!

This 12-week challenge is a PERFORMANCE CHALLENGE – everything about it is geared 100% to helping you improve your cardiovascular endurance, muscular endurance and overall strength.  If you participate, I am expecting a genuine, 100% commitment from each and every one of you.  This means attending all the extra workouts and doing the prescribed homework!  YOU are the master of your progress!  I’m keeping some details a secret until we all complete that first workout!



Next, if you are running with us in the July 4th 5K coming up this Tuesday, I will be picking up the packets on Monday, July 3rd from Go Run in Kendall.

PLEASE COMMENT HERE AND LET ME KNOW IF YOU WANT ME TO PICK UP YOUR PACKET!  You can then get your packet from FFA/bootcamp Monday night after 5:00 PM OR the morning of the run if you meet up with us – we will be meeting at FFA/bootcamp at 6am to get a group photo and car pool to the race.

You can also pick up the packets tomorrow and Saturday from the following locations:


Have a great one,



SOLE SISTERS and more….

June 28, 2017


This Saturday’s SOLE SISTERS run finds us on the Key Biscayne bridge getting our incline running on!  Please join us if you have never run this bridge, it’s AWESOME!!  The workout is intense, the sights are breathtaking and the crew is oh-so cool!  There’s no better way to kick off your Saturday!  Meet us at the start of the bridge in the parking lot at 7am!  The parking is free.



Our 12-week FIT CHALLENGE starts soon!!!  See Coach Lorraine to register!



The 5K race is on Tuesday, July 4th @ 7:04am at the Indian Hammocks Park, very close to us.  REGISTER HERE –> RACE
and join us as we kick off Independence Day with a good sweat!

On that note, we will be having one class on Tuesday, July 4th.  All levels are welcome.


Have a great day!

WOFB Coaches

8 Ways to Lose Belly Fat and Live a Healthier Life

June 27, 2017

Found this great read online from

It’s what we preach everyday!

“A combination of exercise and the right diet will help you lose the abdominal fat that’s linked to a higher risk of heart disease. Johns Hopkins researchers explain how to shape up.

Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.

It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks.

Here’s how to whittle down where it matters most.

1. Try curbing carbs instead of fats.

When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.

2. Think eating plan, not diet.

Ultimately, you need to pick a healthy eating plan you can stick to. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.

3. Keep moving.

Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Kerry Stewart, Ed.D., director of Clinical and Research Physiology at Johns Hopkins says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin—which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.

The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

4.  Lift weights.

Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.

5. Become a label reader.

Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.

6. Move away from processed foods.

The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight.

7. Focus on the way your clothes fit more than reading a scale.

As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. That’s a better mark of progress. Measured around, your waistline should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks.

8. Hang out with health-focused friends.

Research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same.”



June 26, 2017


Your choice of drink can make a huge difference in your weight loss efforts.

Many drinks are sources of hidden, empty calories that can put a halt on the fat loss.

Years ago, I gave up regular soda because of the high sugar content and switched to diet soda.  Then we were warned to avoid the artificial sweeteners & other chemicals in diet soda; and more recently studies have indicated that diet soda actually causes rather than prevents weight gain.

Next, we moved on to bottled water, but the plastic has landfill and environmental consequences and can be less healthy than regular tap water.  Juice can be more nutritious than soda, but is comparable in sugar, carb, and calorie content.  GEEZ.

At the end of the day, regular old tap water–or at least a filtered version of it, seems to be the way to go.

It’s easy to forget to drink enough water.  It can get boring!  But drinking water is so important for many reasons, especially now in this heat.  So I found these flavored versions – healthy and tasty, that you can keep in your fridge and drink anytime.


If you want the step by step on how to prepare these, here is the website:


Rima A.





CHALLENGE ALERT & running news…

June 22, 2017


The next challenge is finally ready…  stay tuned, more details will be emailed to you.



SOLE SISTERS…this Saturday’s run will be at Flagler and 97th!  Meet us at the corner of those 2 streets at 7am to get your run on!  In case of rain, we will quickly re-route to FIU.



12 DAYS LEFT TO REGISTER for the 4th of July 5K!!!!   We will be running this race as a team, celebrating our beautiful nation’s independence. The race will take place Tuesday, July 4th at the Kendall Indian Hammocks Park, 11395 SW 79th St. at 7:04 am.





HAVE A GREAT DAY!!!!!!!!!!!!!!!!!!



Nasty Foot Pain!

June 20, 2017

The infamously stubborn PLANTAR FASCIITIS!

I’m hearing about it a lot these days so I decided to share some info about it….

Plantar fasciitis is caused by chronic irritation of the arch of the foot due to excessive strain.

It starts with a dull pain in your heel or on the bottom of your foot, then progresses to a stabbing pain with weight bearing.  The pain worsens when you take your first steps in the morning or with prolonged running, walking and/or standing.

The plantar fascia is a flat, thick band of tissue that connects your heel to your toes.

Unknown    r7_fasciitis

It supports the arch of your foot and may get irritated if:

-you pronate too much when you walk/run (roll your foot inward)
-have high arches or flat feet
-walk, stand or run for long periods
-are overweight
-wear improper shoes
-have tight calf muscles

It is common in runners and women in menopause. (Go figure!!)

Treatment should be aimed at the cause.   Some examples – putting arch supports in your shoes, weight loss as needed, appropriate footwear, rest, stretching your calves, foot and lower extremities.  You can also help reduce the pain with ice, while you stretch and massage the area with a frozen bottle of water.  Roll the bottle under your foot for a few minutes as you apply pressure.

You can also stretch the fascia by keeping the heel on the ground and stretching the toes up on the wall.


Have a fabulous day,

Your WOFB Coaches!


June 11, 2017



1. Age: 21

2. Profession: Administrative Assistant

3. When did you first start training at WOFB and how did you find out about us?
I started in March 2016 and was inspired by my mom who had started there in 2014.

4. Tell us about your sports & fitness background: I’ve been a dancer my whole life, that was my “workout” and sports I played were softball and volleyball, all that is what kept me fit.

5. Favorite Workout (or type of workout): My favorite workouts are for legs but my favorite specifically is doing tire flips, that’s full body!

6. Least Favorite Workout: Not really a fan of pushups lol

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I have seen major changes in the muscle i’ve built as well as my energy and inner strength.  My body has transformed after my pregnancy due to this amazing bootcamp you guys have.

KRISTY, we are so proud of you!  Keep kicking butt!  Your energy and positive attitude are contagious, and we love having you!!!!


June 8, 2017

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Rain, rain, go away please!

June 7, 2017


I love the rain.   It’s great when you want to stay indoors and read a good book, and I’m sure the plants are loving all this water.  But I think we’ve had enough!!!!!


This Saturday, June 10, SOLE SISTERS will meet at the park next to the Hammock’s Middle School (9889 Hammocks Blvd, Miami, FL 33196) at 7am to run the scenic Hammocks Trail.  This will be labeled the “REDEMPTION RUN” to make up for the confusing route of the last run at the location.  Hahahahaha!

Again, we will have to reroute to FIU if it’s raining but we will only make that decision in the morning before the run.  Check back here and Facebook for updates that morning.



Bootcamp BBQ 7-28-12-ver1-2

Have a great day!


June 6, 2017

Ladies, tomorrow June 7th, is NATIONAL RUNNING DAY!

Each year on the first Wednesday in June, people across the United States participate in National Running Day. This day was designated as a day for runners to reaffirm their passion for running. It is also a good day for beginners to begin a life-changing commitment to running.  Basically, it’s a day for everyone to JUST RUN…