Archive for March, 2018

DAY 74 – KETOGENIC eating…

March 29, 2018

What is the KETOGENIC DIET everyone is talking about and does it work?

Although it has become the latest topic of “diet” conversation, the ketogenic diet (KD) has been around since the 20’s when it was first used to treat epilepsy.  It made another comeback  in the medical industry about a decade ago as researchers investigated whether it was helpful for treating diabetes, and then cancer.  Although the results show promise, further testing is still required.

More recently, with the advent of paleo and Atkins diets, and the negative light surrounding grains and dairy, athletes and individuals looking to lose weight are seeking the potential benefits of ketosis.


The classic Ketogenic Diet (KD) is composed primarily of fat (70-90%), with the remainder filled in with protein (8%-25%) and, to a minimal degree, carbohydrates (2%-5%).  The goal is to mimic the body’s state during fasting without impairing its ability for growth.  By limiting the amount of carbohydrates and protein metabolized, energy is instead derived from fat within the body or consumed in the diet.  As glucose levels decrease, fat-derived ketone bodies begin to take over as the body’s main energy source, a metabolic state known as ketosis.


 is a natural part of metabolism.  It happens either when carbohydrate intake is very low or when you haven’t eaten in a long time.  Both of these lead to reduced insulin levels, which causes a lot of fat to be released from your fat cells. When this happens, the liver gets flooded with fat, which turns a large part of it into ketones.  The end goal of a properly maintained keto diet is to force your body into this metabolic state through starvation of carbohydrates (not overall calories).


If NOT done correctly, a ketogenic diet carries important risks, including nutrient deficiencies, hypovolemia, hypokalemia, kidney stones, and gout.

During ketosis, many parts of your body are burning ketones for energy instead of carbs. This includes a large part of the brain.  However, this doesn’t happen instantly. It takes your body and brain some time to “adapt” to burning fat and ketones instead of carbs.

During this adaptation phase, you may experience some temporary side effects:

  • Headache
  • Fatigue
  • Brain fog
  • Increased hunger
  • Poor sleep
  • Nausea
  • Decreased physical performance

This may discourage people from continuing to follow a ketogenic diet, even before they start reaping all the benefits.

Other side effects include bad breath (caused by acetone from fat breakdown), muscle cramps, digestive issues (lack of fiber), elevated heart rate, ketoacidosis, kidney stones and raised LDL cholesterol levels.  I’ve also had a friend who suffered from hair loss after 3 months on this diet.

It is highly recommended to follow these guidelines in order to minimize the side-effects:

  • Drink plenty of water: Make sure to drink at least 68 oz (2 liters) of water a day. A significant amount of water weight is lost in ketosis, especially in the beginning.
  • Get enough salt: Sodium, a crucial electrolyte, gets excreted in large amounts when carb intake is reduced. Replenish your salt by adding it to foods or drinking broth.
  • Increase mineral intake: Foods high in magnesium and potassium may help relieve leg cramps.
  • Avoid intense exercise: Don’t push yourself too hard while you’re adapting to ketosis. Stick to moderate levels of exercise in the first week or two.
  • Try a low-carb diet first: To ease the transition, it might help to reduce your carbs to a moderate amount before trying a ketogenic (very low-carb) diet.
  • Eat fiber: A low-carb diet is not no-carb. Eat fiber-rich foods like nuts, seeds, berries and low-carb veggies.


Being in ketosis has been shown to have powerful benefits for certain people, such as people with obesity or type 2 diabetes and children with epilepsy.

Would I recommend it to everyone?  After speaking to a few people who are either currently on this diet or have done it, I can attest to the fact that yes, they did achieve weight loss.  However, if you follow ANY diet with caloric and certain food restrictions, you are likely to see results.  

While getting into “ketosis” has obvious benefits for some people, it is definitely not for everyone.  Some people feel great and experience incredible benefits on a ketogenic diet, while others feel and perform much better on a higher-carb diet.  I personally love my carbs too much!!!!

DAY 73

March 28, 2018



March 27, 2018



This weekend, Saturday, March 31, last day of the month, day before Easter Sunday, day after Good Friday, we are back at FIU!
Let’s kick this workout up a notch and show those stairs who’s BOSS!!  LOL!

We will meet in the parking garage at 6:59am and begin the calorie-scorching promptly at 7am!

See you there!!


DAY 71 (13 more days!!)

March 26, 2018


This week is the second last week before the end of the challenge and a chance at a fun, rewarding photo shoot!!

This year’s photo shoot will be fitness-related.  It will take place on Sunday, April 8th at Kendall Indian Hammocks Park.  You will be responsible for your own hair, make-up and fitness outfit.

See Coach Lorraine – she has the sign in sheet for the post-challenge assessment of body fat measurements and photos.  SIGN UP ASAP.  Don’t forget your 2-piece – preferably the SAME one you wore to the initial photo at the start of the transformation challenge.

I had included Easter Sunday as a day to do measurements and photos, but we are moving this day to Monday.  So measurements and photos will take place this Friday night (March 30), Saturday morning (March 31) and Monday morning (April 2nd).



DAY 70!!!

March 25, 2018



March 22, 2018

Ladies!  The countdown is on!!!  We are 17 days away from completion.

Here’s the plan:

If you have put forth a GENUINE, HONEST and WORTHY effort in the past few weeks (THINK ABOUT IT NOW), the “AFTER” measurements and photo will take place next weekend.  The schedule will look similar to the initial one.

Friday, March 30, 5-9PM
Saturday, March 31, 7-10AM
Sunday, April 1, 8-10AM

I will leave a sign-up sheet with Coach Lo on Monday, March 26, so you can pencil your name in.


It’s never too late to start working on yourself, and it’s never too late to adopt better eating habits.  The purpose of this challenge was to get you seeing results so that you become motivated enough to want to continue this pattern as a lifestyle.  So the 12-week challenge didn’t work out for you the way you had hoped it would….  Well, get started now – FOR YOURSELF!  Eat right, exercise and take care of the only body you have.




This Saturday, March 24, SOLE SISTERS are taking it to TROPICAL PARK!  Let’s meet at the hill at 6:45am (close to Miller entrance).  BE THERE AT 6:45 am SHARP.  It will be fun and sweaty!!


March 19, 2018


You either love it or completely avoid it.  I’ve come across websites and blogs devoted entirely to peanut butter addiction.  LOL!  Recently, there’s been a lot of debate surrounding this famous spread….


Are peanuts actually nuts?
Is it healthy for you?
Should you avoid it while trying to lose weight?

Peanut butter is smooth, salty, and highly palatable.  However, if you think you’re getting your dose of nuts for the day, think again…  Peanuts aren’t nuts – they are actually part of the legume family, along with alfalfa, peas, beans, chickpeas &  lentils, to name a few.

I collected some valuable information from several different sources.  Take a look:


They contain 18g of protein per half cup, along with 36g of fat, half of which is healthy monounsaturated fat (MUFA) in the form of oleic acid.

Peanuts are chock-full of biotin, niacin, folate, vitamin E, polyphenols, and resveratrol, which act as powerful antioxidants. They also contain coenzyme Q10 (CoQ10), a key nutrient for heart health.

A half cup of peanuts also provides 6g of fiber, which keeps your bowels regular and supports the growth of healthy gut bacteria.

Studies on the benefits of regular peanut consumption show peanut butter can cut your risk of cardiovascular disease risk by 20 percent. Eating peanuts more than twice weekly reduces colon cancer rates by 58 percent in women and 27 percent in men.

In addition, elderly people consuming niacin-rich foods like peanuts have a 70 percent reduced risk of Alzheimer’s and cognitive decline compared to the low intake of the general population.  The researchers believe the high antioxidant content of nuts is the driving force behind these positive health outcomes.

To most people, this would sound like a pretty impressive list of benefits.  So why do some people view peanuts as bad?

Here’s what I gathered from a few different websites:


1- Aflatoxin:
Peanuts are particularly susceptible to molds and fungal attacks. One fungus in particular, Aspergillus flavus, produces a toxin called aflatoxin that has been shown to be 20x more carcinogenic than DDT (Dichlorodiphenyltrichloroethane – an insecticide).

However, this problem is far more widespread in raw peanuts.  The process of cooking and roasting peanuts significantly reduces aflatoxin by almost 90 percent, and nuts such as pecans, pistachios, and walnuts are all susceptible to aflatoxin, as well.

The government regulates that foods cannot contain more than 20 parts per billion of aflatoxin, a level which is not harmful to humans.

2- Allergic reactions:
Today, it seems like every other child is deathly allergic to peanuts. Even one generation ago, there might have been one or two kids in a class that had a peanut allergy, while today the numbers seem to be spiking out of control.

Peanuts are classified as one of the eight major allergens, which include milk, wheat, eggs, fish, shellfish, tree nuts (pecans, walnuts, cashews, pistachios, Brazil nuts, etc.), peanuts, and soy.  Roughly 3 million people suffer from tree nut and peanut allergies. The number of children (under the age of 18) living with peanut allergies has increased by 300% since 1997.  ????  WOW!

3- Agglutinins:
Agglutinins are peanut lectins, proteins that bind sugars and help molecules stick together to avoid immune system activation.

Lectins are considered anti-nutrients because they aren’t degraded by your digestive enzymes and can bypass the gut wall and make their way into the bloodstream in as little as 1-4 hours.

Lectins can ultimately damage the lining of the gut wall and trigger immune reactions that lead to fatigue, joint pain, foggy brain, etc. Sprouting, soaking, cooking or fermenting foods with lectin dramatically reduces the negative impacts of lectins on the body.

4- Oxalates:
Oxalates are another common anti-nutrient found in grains, legumes and plants.  If levels become too concentrated, they can crystallize in the body and cause harm to your kidneys or gallbladder. Oxalates also bind to key minerals like magnesium, zinc, iron, and calcium, reducing your capacity to absorb them efficiently.

5- Atherogenic — To put this in layman’s terms, it may increase the risk of atherosclerosis (constriction of the blood vessels). Peanut butter has been used to induce atherosclerosis in animals (for research purposes). It usually only works if cholesterol levels are high, but it’s definitely something to be aware of.

So, we’ve looked at the good and the bad, and it’s time to answer the question: Is peanut butter healthy?  The answer:

The high nutritional value makes it a useful addition to your diet, and it can help protect your heart, reduce your risk of diabetes, and promote feelings of satiety that will prevent you from overeating.

But, if you’re not careful, it can cause you to gain weight, and there is always the risk of allergy.  Also, beware of what type you are buying.  Opt for the natural stuff – no sugar and/or unnecessary oils.

Understanding this will help you to keep peanut butter in its correct place on your menu!

DAY 62 – Happy St. Patrick’s Day!

March 17, 2018

In honor of “green” day…

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March 16, 2018

How could this have have happened??
That question keeps coming to my mind and everybody else I speak to.
With all the knowledge, experience and technology we have at our fingertips, how could something like this have happened?  It makes me sick to my stomach.

We’ll know soon enough.

It’s a terrible, terrible irony that the idea of building this bridge in the first place, stemmed from a place of goodwill.  After a young girl was killed last year crossing 8th St & 109th Ave, FIU decided it was time to increase the safety of their students and build them a walkway they could use without fearing injury from the heavy traffic in that intersection.

It’s so sad.  My heart goes out to all the people affected.

With that being said, that area will be closed off until next week.  We have decided to take our SOLE SISTERS workout to an adjacent area.  We will meet at the corner of Flagler St. and 97th Ave., in front of Stirrup Elementary which is located right there.  It’s a nice straight run with some incline.  We are starting the run at 7am SHARP so please get there by 6:59am!!

The WOFB Team


March 15, 2018


By popular demand (and slightly because of the weather), we are taking it to FIU again this weekend to keep strengthening those legs with stairs and incline running!

There’s nothing like it!

Who’s in??

Meet us at FIU in our favorite garage at 6:59am, this Saturday, March 17, to start St. Patrick’s Day off with a big, rewarding sweat!!


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Another awesome workout coming your way!!!  RSVP here, by commenting below, for this Sunday, March 18 for either 7am or 8am!