Archive for June, 2018


June 29, 2018

Hey everyone!!!

Other than hot, sweltering, sticky, muggy and sweaty, how is your summer so far ?

We have some AMAZING THINGS PLANNED for the upcoming months!

But first, let’s start with this Saturday, June 30:


Meet us in our favorite parking garage at 6:59am to keep those legs strong and firm!  If you need more info re: exact location, comment below.


Wednesday, July 4

We kick off INDEPENDENCE DAY with a 5K run.  Who’s in?
You can register at :


We will meet at WOFB/FFA at 6:15 AM & carpool.  Race start is 7:04 AM.  I am picking up race packets on Tuesday, so let me know via email if you need me to pick up your packet and bring it to the gym.

They are also encouraging people to dress up looking patriotic!


Then… at 10AM, we will have 1 workout for ALL LEVELS!

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Have a great Friday!



June 26, 2018

Make a wish!

Whatever you wish for or whatever you ask the universe to grant you, the underlying motive is always HAPPINESS.  Think about it….  money, a new career, a fitness model body, Prince Charming, etc….  these are all vehicles we think will lead us to living happier lives.

However, being happy starts from within.  Being happy is a state of mind, an attitude.  It’s an “inside job” that begins with how we view ourselves and our surrounding.  It’s being honest with ourselves and trying to maintain a positive attitude in every situation.

Here are some helpful hints to staying fit…mentally.

1. Learn to say no

It can be hard to say no – especially when that person is close to you.  But how can you care for others, if you are not well.  YOU are responsible for caring for yourself, so if you’re at your rope’s end because you’re always trying to help everyone else, redirect your focus on making your needs a priority first.  You may feel guilty initially, but you need to acknowledge that you can’t please everyone, all the time.

2. Let go of comparisons

We all have different strengths! Comparing yourself to someone else, such as saying, “I’m doing the same training but not seeing the same results as her” creates self-doubt. Remember that everyone has their own strengths and differences, and everyone’s journey is different.

Next time you are about to compare yourself, STOP and think of something you’re good at or something you’ve recently achieved. This can help you embrace a more positive mindset!  FOCUS ON THE POSITIVE!

3. Look for the positives

START EVERY MORNING with a positive thought.  Find something to be thankful for.  Even on days when you feel everything’s gone wrong, there is still something you can be thankful for – focus on that!  Make a habit of appreciating the good around you and you’ll soon notice your mindset changing and becoming happier.

4. Educate yourself on areas you want to improve

I’m sure you ladies know that I believe education is incredibly important!  Self-education can help you to feel happier because it increases your confidence.

That doesn’t mean you have to go back to school and study.  Do your own research, sign up for a short class or ask someone to teach you. Learning a new skill or understanding something of interest can be a great boost to your self-esteem.

5. Do more of what you love

It’s so obvious, isn’t it?  When you do things you enjoy, you feel happier!  If you love reading, try to read more.  Get into bed 30 minutes earlier than usual and read.  Do you love taking a walk at sunset?  Plan your dinner before sunset and enjoy a stroll after your meal.

Do things that help to recharge your mental batteries and you’ll find that stress and other pressures diminish.  Small actions like these can make a big difference to your happiness level!

While these steps are no ‘quick-fixes’ for finding happiness, it’s a great start!



June 25, 2018

Click link below and sign up for the race!  We will meet at WOFB/FFA at 6:15 AM & carpool.  Race start is 7:04 AM.

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JULY 14!!!

June 25, 2018


Saturday, July 14 is our annual WOFB & FFA Beach workout & BBQ!

Get ready!!!  For those who don’t know, every year we have a BEACH WORKOUT, followed by a POT LUCK BBQ for our members and their family members.  It’s always a ton of fun.  Stay tuned for more updates.





June 21, 2018

The foods we eat can either help us or hurt us…. in other words, food can be our MEDICINE or it can be our POISON.  Everyday we are faced with dozens of food choices, whether we are aware of it or not.  We know our bodies need optimal nutrients to function at optimal levels so I’ve compiled a list of the best NATURAL sources of 6 vitamins found in everyday foods you can eat:


Vitamin A

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This vitamin is essential for keeping our vision and eyes healthy.  It also helps to promote bone growth, keeps the immune system strong and is a powerful antioxidant.

Foods containing this vitamin include:

  • Carrots
  • Pumpkin
  • Sweet potato
  • Dark green leafy vegetables such as kale, spinach and collard greens.


Vitamin B6


Vitamin B6 is also known as Pyridoxine and it helps with the maintenance of blood sugar levels.

Vitamin B6 also plays an important role in proper brain development, nervous system function, and in making the hormones serotonin & norepinephrine, which affect your mood.

Foods containing this vitamin include:

  • Chickpeas
  • Tuna
  • Salmon
  • Turkey
  • Beef
  • Potatoes
  • Chicken.


Vitamin B12


This B vitamin helps your body to produce DNA, maintains energy levels and helps your body to grow and develop naturally. It also helps to support your brain by improving mental capacity. Vitamin B12 is mostly found in animal products; however, fortified cereals or soy milk are other sources.

Foods containing this vitamin include:

  • Beef
  • Shellfish
  • Fish
  • Dairy products
  • Eggs.


Vitamin C


This vitamin is an essential building block of collagen which makes up our skin, bones, blood vessels and other tissue. It is also a great antioxidant and plays a role in healing wounds in the body. Foods rich in vitamin C are also great for boosting your immune system.

Foods containing good amounts of this vitamin include:

  • Citrus fruits (Oranges, Lemons, Limes, Grapefruit)
  • Strawberries
  • Kiwi
  • Brussel Sprouts
  • Broccoli
  • Bell & Sweet Peppers
  • Dark green leafy vegetables.


Vitamin D


This vitamin helps to regulate the absorption of calcium and phosphorous and facilitates normal immune function. Getting enough Vitamin D is important for normal growth and development of your bones and teeth. Exposure to sunlight (in moderation) is also another way to naturally give your body some vitamin D!
Foods containing this vitamin include:

  • Fatty fish, such as tuna and salmon
  • Portobello mushrooms
  • Eggs.


Vitamin E


This vitamin is essential for strong immunity and healthy skin and eyes. Vitamin E also has anti-inflammatory properties, which can help to protect the body from free radicals. Free radicals are compounds that can damage (& age, ugh) the body.

Foods containing it are:

  • Peanut butter
  • Almonds and almond butter
  • Spinach
  • Hazelnuts
  • Sunflower seeds.





June 20, 2018



Join us this Saturday, June 23, as Coach Edgard leads the run at the Key Biscayne bridge.  If you’ve never run the bridge, you’re missing out!!  It’s a challenging run with breathtaking views.  Best way to kick off your Saturday!


We will meet at 6:59am, at the start of the bridge, after the toll.  If the parking lot is still closed (from Hurricane Irma), you can park anywhere along the side of the street adjacent to the bridge.

As per usual, in case of rain, we redirect to FIU.  Check back here Saturday early morning for updates.




Who is joining us for the 5K run at Kendall Indian Hammocks Park on the morning of July 4th?  Let’s get together to kick off Independence Day with a bang.  It will be our 4th year running this race!  It’s a ton of fun!

You can register at the link below:

Then…at 10 am, we will continue the celebrations with a special WOFB JULY 4 workout.  There will only be 1 class that day – ALL LEVELS are welcome!

Have a great week everyone!




June 13, 2018

Hey bootcampers!


This Saturday, June 16, SOLE SISTERS are looking to tackle another amazing workout at FIU!  Meet us in our favorite parking garage at 6:59am to get the sweat party started!  If you’re looking to get an awesome 60-minute workout… improved cardio, increased legs and glutes strength, better agility, fresh outdoor air, great camaraderie – THIS IS IT!  No better way to start your Saturday.

If you need more info on the exact meeting location, comment below and we will send you a separate email.


Then, at 9am, JOIN US with a friend (and a mat) and try the STRONG by Zumba class that so many are raving about!


See you soon!

WOFB Family


June 13, 2018



So proud of you!


1. AGE: 19 years old

2. OCCUPATION: College Student / After Care Counselor

3. First started training at WOFB in 2015 through a friend that had introduced me. Stopped due to certain circumstances, and came back to WOFB 3 years later in 2018. It was a long wait in the making but the important thing is coming back!

4. SPORTS/FITNESS BACKGROUND: As for a sports / fitness background… I did do All-Star Cheerleading during the age of 10 all the way till I was 15 years old. While doing Cheerleading, I also competed in a Hip Hop Team. Winning lots of National Champion Titles and even an International Champion Title.

5. Favorite Exercise: Squats (Leg Day is the best day)

6. Least Favorite Exercise: Box Jumps

7. In the 20 pounds I’ve lost so far, I’ve seen/felt a lot of changes not just physically but also mentally. Of course clothes start to fit big and your body starts to look slimmer. But I believe the most important changes are mentally. When you first start WOFB, it’s a challenge to get your body to do all the workouts and follow the meal plan. But as the time goes by with motivation from the coaches and others, your body gets stronger just as your mind does. Consistency is KEY, once you see numbers dropping week after week. There’s no better feeling than to continue going harder and harder.



June 11, 2018

“We first make our habits, and then our habits make us.”
-John Dryden

“Men’s natures are alike; it is their habits that separate them.”

“We are what we repeatedly do.  Excellence then, is not an act, but a habit.”

The message is clear:  the habits you adopt will shape who you are. 

So, what are your habits…?

Do you eat the same thing for lunch?
Do the same cardio routine?
Go to sleep at the same time every night?

Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym altogether, and staying up as late as possible.

When it comes to your fitness, the two habits that define you are:
your EATING and your EXERCISE habits.

In fact, everyone that you know who is in great shape has dialed in these two important habits.

Here’s how to adopt a habit:

1) Decide on the ONE habit that you would like to develop.  (Start with ONE.)
Here are some examples:

  • Do not eat after 7pm each night.
  • Bring your lunch to work instead of eating fast food.
  • Do 3 bootcamp classes per week and a SOLE SISTERS workout on Saturday mornings.
  • Only eat fruits and veggies as your afternoon snack.
  • Get up early and stretch for an hour each morning.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.
Here’s an example:

  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on social media, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same steps.



June 7, 2018

Hello Ladies,


This Saturday, June 9, meet us at FIU, in our favorite garage @ 6:59am for a kick-butt workout!  (And that’s a promise!!!)
If you need more info on where to meet, comment below and you will get an email.



And it’s back!!!!!!

Again, if you didn’t get a chance to try this workout and see what it’s all about, STRONG by Zumba is back, Saturday, June 16 at 9am.




DOWN FOR A 5K race to kick off the Independence Day festivities?  Join us as we band together and head to Kendall Indian Hammocks Park on the morning of July 4th to sweat it out.  It will be our 4th year running this race!  It’s a ton of fun!

You can register at the link below:

Have a super Thursday!

Your WOFB Coaches