Archive for October, 2018


October 30, 2018

Tomorrow for Halloween, we want to see your wildest and wackiest socks!


Come ready to sweat, wearing fun and eye-catching socks!!!!


Are you ready for WORKOUT #4 of the BIGGEST LOSER Challenge?  This Sunday, November 4, come ready for another fun and sweaty workout!  RSVP here if you want to attend 7am or 8am.

DAYLIGHT SAVINGS TIME ends this Sunday, so you’ll get an extra hour of sleep that day!  At 2am, clocks will go back one hour!

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October 24, 2018


Another amazing workout coming your way….


Ladies, this Saturday, October 27, SOLE SISTERS are taking it to FIU for some stairs and incline sprinting.  Are you game??
If so, meet us there – at our favorite garage parking at 6:59am.

WOFB Team!

P.S. Comment below if you need more info on the meeting spot!

If you love to sweat, and want to build strong legs and a firm butt – this workout is for you!!

MINDSET is everything!

October 24, 2018

Hey ladies!

I did the 9:15am bootcamp class today.  It was an amazing workout – so good and so tiring, I needed help getting off the floor by the end of it.  I love that feeling…. that feeling when you can say that you put it all out there, that you didn’t hold anything back and gave the workout your 110% best effort.

That’s when I realized how powerful my thoughts are!

We did a 1-mile run for our warm up.  As I was nearing the finish, running towards to door, I felt myself start to slow down.  In an instant, I thought to myself, “Why am I slowing down…?  When I see that door handle, I should speed up and finish strong!”  So I did.  And that was my mindset during the entire workout.  When I saw 10 seconds left on the clock for each exercise, I finished strong and fast.  I had to reframe my attitude from, “Oh, I’ll stop now, only 5 seconds left” to “Only 5 seconds left to get as many reps in as I can!”

End result – I had one of the best workouts.

It’s all about your mindset. Everything you do. Everything you think. Everyone you meet. All of your experiences. How you choose to interpret those experiences. Everything is all about your mindset.

It’s the most important part to any person. And the best part is that it’s completely under your control. It’s completely in your hands. You control what you make of the things and people and places you experience. You control what kind of day you have. You control how you interpret and react to everything that happens around you. You. Not anyone else. You.

So much power exists in one simple thought.  Your thoughts can make or break you, so what you nourish your mind with is crucial!  Think positive, always.  Look on the bright side of every situation.  Be forgiving, but don’t forget.  And choose your surrounding with care.  Most importantly, believe in yourself and believe that you can do amazing things!


Here’s some motivation…
Bethany Hamilton is an American professional surfer who, at the age of 13, survived a 2003 shark attack in which her left arm was bitten off but who ultimately returned to—and was victorious in—professional surfing.


Don’t forget to RSVP for this Friday’s GLOW WORKOUT at 6:30pm.  Come in your best glowing costume!

You can reply to this post or email with your full name.  Workout is open to guests for $15 and they must also come in their best GLOW!

Microsoft Word - GlowWorkout2018.docx




October 18, 2018



October is Breast Cancer Awareness Month – a worldwide annual campaign involving thousands of organisations, to highlight the importance of breast awareness, education and research.

Tomorrow, Friday Oct 19th, let’s show our support and…



SOLE SISTERS let’s meet at Tropical Park at the hill closest to Miller Dr. at 6:50am on Saturday, Oct 20.  There is plenty of parking there!


In case of rain, we will redirect to FIU.  Please check back here the morning of the run, for updates.

Don’t miss this workout….it will take your breath away, literally!!  On a serious note, the SOLE SISTERS workouts are another great way to build endurance, stamina and burn tons of calories!!!  JOIN US!  If you’re an elite bootcamper, you’re a SOLE SISTER!



SEE YOU ALL SUNDAY!  Don’t forget to book your appt to get your interim body fat measurements.


GLOW the night away!!

October 17, 2018

Microsoft Word - GlowWorkout2018.docx

In celebration of Hallowe’en, WOFB is hosting a GLOW WORKOUT & Costume Contest for all ELITE members!  Space is limited and will be on a first RSVP basis.  To RSVP, comment below with full name.  Also mention if you are bringing friend.


Costume Contest Winner will be the one who GLOWS the most, in the most creative way – we’re dimming the lights so bring your GLOW GEAR… and get ready to sweat n’ GLOW!  Wear your brightest neon spandex, glow accessories and fluorescent swag to really light up the night. 

Judging begins at 6:30pm, workout at 7pm.

BRING A FRIEND for only $15.  Friend must dress up also!

(Kickboxing at 6pm will be cancelled.  Students may make up this class with another class of their choice.)


October 16, 2018

Could this be you?  

You’re sitting at a restaurant studying the menu, a little apprehensive about what to eat.  You’ve just embarked on a fitness challenge and you know that eating out could slow your weight loss results if you’re not careful.

When the waiter comes you’re still deep in thought over what to order. “What can I get for you?” he asks with a smile. You look up and frown, no closer to arriving at a decision. On a whim you blurt out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

You smile. Yes, vegetables do sound healthy. So you order the veggie pasta with a side salad and a diet soda.  Then the bread comes to the table and you figure, “Oh, a couple of pieces of bread won’t do any harm since I’ve ordered a salad and vegetables”.

Not surprisingly, you weigh in and are a little disappointed.  Your weight has not moved enough for you to be satisfied despite the hard work you’re putting in, exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.  Bread and pasta are dense foods, therefore high in calories.  If you MUST eat them every now and then, you HAVE to consider the rest of the day’s meals to balance out your overall caloric/macronutrient intake.

Here’s Your Guide to Eating Out Healthy…

Appetizers are a great way to start out a leisurely meal, but can also quickly derail your good intentions.

Don’t Order:

  • Anything fried. Fried foods are a favorite but will do damage that even the most intense workout won’t undo.
  • Creamy dips. These are filled with fat and usually come with something fried to dip in it.
  • Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order:

  • Green salad. Ask for very light dressing and no croutons.
  • Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
  • Lettuce wraps. These are delicious, protein-filled and low in carbs.


Calories in drinks are sneaky because they don’t fill you up.  This means that you end up taking in far more calories than you bargained for.

Don’t Order

  • Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no-win situation.
  • Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
  • Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

  • Water. Don’t laugh! Water is the best beverage of all.  Water all day!
  • Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.


This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

  • Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then don’t order a plate of pasta.
  • Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
  • Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

  • Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
  • Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
  • Soup and salad. Stick with broth-based soups that contain protein and pass on the breadsticks.


The WOFB Team!


October 15, 2018

Hey Ladies!!

Hope you all had a fabulous weekend!  Was hoping to see more of you weigh in this week/weekend.  Check your inbox for the results of GROUP #2.

This weekend are the body fat measurements for GROUP #1 for those who are participating in the challenge.  Please book your appt to get that done ASAP – I will leave a sign in sheet with Coach Lorraine.  I will be available Friday, Saturday and Sunday.

RSVP for this Sunday, Oct 21 – WORKOUT #3!

We will have 2 classes as usual but slightly later…

CLASS 1 – 7:30am

CLASS 2 – 8:30am


REMINDER to wear PINK this Friday, Oct 19 for BREAST CANCER AWARENESS DAY!  Don’t be afraid to get creative!



Next Friday, Oct 26th come in your BEST DRESSED HALLOWEEN ATTIRE for our GLOW WORKOUT and Halloween Costume Contest!

Details will be posted tomorrow!  You don’t want to miss it!!!!



Who is doing the Miami Beach Halloween Half Marathon & Freaky 4-Milerthis Saturday, Oct 27?  If you or someone you know is interested in running this fun race next weekend, one of our bootcampers is selling her spot as she can no longer participate due to an injury.   Let me know if you’re interested.

Upcoming WOFB races:

Sat. Oct 27– Miami Beach Halloween Half Marathon & Freaky 4-Miler

Sun. Nov 11– Veteran’s 5K

Thurs. Nov 22– Turkey Trot 5K/10K

Have a great week!!



October 12, 2018

SOLE SISTERS – Let’s meet up at the Key Biscayne bridge this Saturday, Oct 13.  We will meet at the start of the bridge after the toll in the parking lot at 7am.

If you’ve never run the bridge, DON’T MISS THIS!

This is my favorite running spot.  It’s a GREAT workout and the scenery is breathtaking.  JOIN US!


If it is raining that morning, we will relocate as usual, to my other favorite outdoor workout spot, FIU.  Check back here Saturday morning!


October 10, 2018



Congrats to this amazing bootcamper on her well-deserved title of BOOTCAMPER OF THE MONTH for October 2018!  This wife and mother of 3 is showing no signs of slowing down either!  She’s consistent & hard-working and the results speak for themselves!!!  She also wins the “Funky Workout Fashion” award for her numerous funky and fabulous leggings!!  GOOD JOB!!

1. Age: 29

2. Profession: Stay-at-home mom

3. When did you first start training at WOFB and how did you find out about us?
First started training April/May 2018, I google-searched WOFB.

4. Tell us about your sports & fitness background:
Soccer has always been my sport growing up and before kids I enjoyed going to gym and being fit.

5. Favorite Exercise (or type of workout):
I enjoy leg day exercises and arm day i enjoy bicep curls, overhead press, some shoulder workouts.

6. Least Favorite Exercise: I do not enjoy burpees, push ups, or pull its my weakness I think.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I see my legs are more toned, my shoulders and biceps also. I feel stronger than i was before, physically and mentally. I enjoy going to bootcamp, after class i feel relaxed and rejuvenated lol. I don’t feel I am dragging. I have more energy. I feel healthier, and when I do eat bad i feel guilty and sick to my stomach. Lol I’m still working on my eating habits, which have improved alot since before I started. I feel a little more confident in my body.


Favorite quote…

October 10, 2018