Archive for July, 2017


July 27, 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, this Saturday, July 29!  The parking is free.


July 19, 2017


SOLE SISTERS are taking it to FIU this Saturday, July 22nd at 7am.  Ladies, this workout is awesome – gets your heart pumping and your muscles working!  See you all in our favorite garage at 7am.


July 18, 2017
We all know that exercising is good for you.  Aside from strengthening your heart and muscles, exercise helps your body release endorphins and in turn, these endorphins make you feel good!

But wait, there’s more…

1. Blood flow to your brain makes you think more clearly.  That moment when you have an epiphany in the middle of a hard workout?  It’s not a coincidence.  An increase in blood flow to the brain leads to a clearer, more decisive mind.

2. Your post-workout glow lasts even longer.  The bright, invigorated look of post-sweat skin isn’t just a temporary benefit: Studies have shown that a consistent schedule of exercise fights against signs of aging, leaving you with a more youthful-looking complexion.

3. Healthy bacteria in your gut balance your digestive system.  Exercise may help your abs emerge on the outisde, but it’s also working magic on the inside of your stomach. A study into exercise and gut health found that aerobic activity led to an increase in the diversity of bacteria in the digestive system, improving health.

4. Your sex drive improves.  Get your heart rate up in class today to better get down tonight. Researchers have found that exercise has a positive effect on sexual arousal in both men and women.

5. Stress and anxiety are reduced.  Feeling anxious or stressed? Sweating it out is not just a metaphor. Research has shown that the combination of the release of positive brain chemicals like endorphins, an increase in body temperature, and a decrease in negative immune system chemicals can help diminish feelings of stress or anxiety.

6. You crave healthy food.  A study recently found that thanks to the transfer effect, you will naturally begin to crave healthier foods as you exercise.  The transfer effect is where learning new skills and improving in one area of your life automatically triggers a desire for improvements in another. In this case, exercise triggers diet.  And it makes sense – you don’t want to sabotage all that hard work!

7. You sleep better.  Dragging your feet all day? Researchers have studied the relationship between exercise and sleep, finding that regular aerobic exercise makes it easier to fall asleep and stay asleep, which in turn has a positive effect on mental health and daytime energy.

So keep coming to class and getting your sweat on!



July 14, 2017

On occasion, I like a nice plate of spaghetti with a rich, hearty tomato meat sauce.  But, if you’re counting macronutrients in an effort to limit your carb intake, pasta is probably not your friend.

Here’s a list I found of 5 alternatives to regular pasta.  By substituting semolina with other ingredients, you can have pasta packed with protein and low in carbohydrates, so you don’t have to eat your day’s allowance of carbs in one sitting.  Some are even high in dietary fiber, which helps you feel full longer, since the fiber takes longer for the body to digest.

I buy #5 on the list – it’s sold in most grocery stores.




July 12, 2017

Hey everyone!!


This Saturday, July 15th, SOLE SISTERS will get their miles in at Kennedy Park, also known as David T. Kennedy Park (2400 S Bayshore Dr.) in the Coconut Grove area.  We will meet in the parking lot next to the kids playground (also entrance to sailing club) at 7am.  



Next, this Sunday, July 16th marks the first extra workout of our 12-week FITNESS CHALLENGE!  We will have 2 classes, 7am and 8am – PLEASE RSVP FOR ONE, either here in the comments section or by emailing


Rima A.


July 7, 2017

Ladies, let’s face it.  Trying to do the right thing all the time is not easy…. losing weight, getting lean, eating clean….they all require effort and preparation.  If you’re like me, you feel hungry most of the time, and when you open the fridge door, it’s almost impossible to fight the temptation to grab something delicious.  However, there are products you CAN eat during the day without risk of gaining weight as they contain a minimum amount of calories.   WE CAN DO THIS!  WE ARE SUPERWOMEN!

1.  Celery

Approximately 95% of celery is water. This super healthy product contains 30% of your daily requirement of vitamin K. It’s best to eat celery when it’s fresh as it loses most of its useful properties within five days of cutting.


2.  Egg whites (Lorraine’s favorite)

I like to use one egg and 4-5 whites for breakfast, either scrambled or omelet-style.  Mix with spinach and veggies and get a tasty meal!  You can also hard boil them and use as snacks.

3.  Lettuce/Mixed Greens (Romaine, Spinach, Arugula, Red/Green Butter, etc)

Lettuce – all types, is packed with vitamins A and C as well as folic acid and iron. It’s practically devoid of calories, so its consumption in large quantities won’t cause any weight gain.

4.  Cucumbers

Cucumbers contain almost the same amount of water as celery. Fresh crunchy cucumbers have significant health benefits. The skin of a cucumber contains most of its nutritional value, particularly beta-carotene, which is good for your eyes. So it’s better not to peel them.

5.  Cauliflower

Cauliflower is an excellent source of vitamins C and K. It’s most nutritious when eaten raw.

6.  Tomatoes

Tomatoes are full of lycopene, vitamins A, C, and B2, folic acid, fiber, chromium, and potassium.  I like the cherry ones – I throw a few in my salad or take a handful as a snack.

7.  Broccoli

Broccoli provides vitamins A, C, E, and K, & contains approximately 20% of your daily fiber requirement.

8.  Popcorn

Popcorn is “bad” when it’s loaded with butter/oils, cheese and salt.  However, air-popped popcorn is a great snack!  It mostly consists of air, and you can enjoy eating it without fear of gaining extra weight, so pop your own and enjoy.  It also has fiber.

9.  Sugar snap peas

Sugar snap peas are very low in calories: a cup of peas contains around 35 kcal. They’re quite rich both in fiber and protein.

10.  Grapefruit

Grapefruits help to stabilize blood sugar levels. They’re full of vitamin C and filling.

11.  Strawberries

Another indispensable product for all those losing weight. Strawberries are rich in potassium and fiber and have an anti-inflammatory effect.

12.  Blackberries

Blackberries are full of antioxidants and vitamin C. Plus, they have an amazing taste. They’re safe even for those who have been on a diet for a long time. The caloric content of the product is relatively low.

13.  Blueberries

Blueberries have more antioxidants than any other fruit. Therefore, a cup of blueberries will help you balance your diet. This food is light in calories, so you don’t have to worry about the risk of gaining weight.



July 6, 2017



This Saturday, July 8th we will venture out to the beautiful Hammocks Trail to get some mileage in.  This run is picturesque and serene.  You can do anywhere from 2-8 miles around the Hammocks Lake.  Let’s meet in the parking lot of the Hammocks Trail playground (Miami-Dade park), located next to the Hammock’s Middle School, 9889 Hammocks Blvd, Miami, FL 33196, at 7am!  See you all there!!!




The 2nd group is up on Sunday, July 9th.  Get ready to sweat!!!  I will email & post the schedule on Saturday evening so make sure to check back here.

Have a great Thursday!



July 5, 2017

Who’s making all kinds of gains?!
TATIANA is, that’s who!!!


She’s lost over 30 lbs in 4 months and is still kicking butt!!  Keep going – you’re unstoppable!

  1. Age: 29 years young =)
  2. Profession:  I am an insurance agent for the last 12 years.
  3. When did you first start training at WOFB and how did you find out about us?
    I started training with WOFB 4 months ago and trained 2 yrs ago also. My cousin introduced me to the gym and I’ve loved it since.
  4. Tell us about your sports & fitness background:
    I’ve been a swimmer since elementary school and had always worked out till I had my daughter 4 years ago.

  5. Favorite Workout (or type of workout):  My favorite work out is all leg day workout squats!!
  6. Least Favorite Workout: Running/cardio.
  7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
    My body is much leaner I feel.  I can tell the most in my clothes.  I also noticed that I have much more energy and strength. I’m loving my results and can’t wait for the rest of my journey.  Thank you guys for all the support.

Happy 4th of July!

July 4, 2017


INDEPENDENCE DAY, also known as ‘4th of July’, is a holiday celebrating the independence of our nation 241 years ago, on July 4th, 1776, from Great Britain.

Although you can find plenty to complain about, there is no denying that we live in one the best countries in the world!  We have freedom of speech, cultural diversity, top notch hospitals and schools, plenty of food and clean drinking water, the world’s leading entertainment and fashion industries, free market, and great people!  So today, let’s be thankful for it all and let’s honor those who fight, and continue to put their lives on the line for us to enjoy these wonderful things that so many don’t have!




July 3, 2017

I’m sure you’ve all heard of the Spartan Race by now – the famous obstacle course race… but have you heard of the


“From the producers of “American Ninja Warrior” comes “Spartan: Ultimate Team Challenge” to NBC.

Inspired by Spartan Race – the creators of the world’s most demanding obstacle course races – “Spartan: Ultimate Team Challenge” raises the bar on team competitions. Groups of friends, families, co-workers and more must work together as they race across specially designed Spartan courses engineered to test their determination, endurance and will. Teams of five will compete on one of the most demanding courses ever devised and will have to push through the pain to win $250,000.”

WOFB Coach, Jason Soares, was chosen to be CAPTAIN of one of the teams and his show is airing tonight at 10pm on NBC.  Don’t miss it!!

Sparring Spartans