Archive for November, 2018


November 29, 2018


FIU!  FIU!!  FIU!!!

Ladies, join us for an intense sweat session on Saturday, Dec 1st.  Don’t miss this heart-pumping, leg strengthening, booty sculpting, endurance training workout!!!

Meet us at our favorite spot at 6:59am.  You won’t regret it!

If you need more info on where to meet, comment below and we’ll send you instructions.

Last one!

November 28, 2018

That’s right ladies.  If you’re part of our BIGGEST LOSER challenge, this Sunday, Dec 2, is the last of the extra workouts.  PLEASE RSVP here for either 7am or 8am.  Next weekend Dec 8 & 9, are the FINAL MEASUREMENTS!


Plus, there’s still time to make a difference!  Let’s finish strong!!





November 21, 2018

For most of us, this is the toughest time of year to stay on track with our fitness goals.  But that doesn’t mean that it’s impossible!  If you are serious about making the rest of 2018 count towards your goals, here are some realistic & helpful tips:

1. STICK TO CLEAR ALCOHOL & RED WINE (…If you’re going to drink.)
Try to keep the sugar to a minimum when it comes to liquid calories and stick to clear alcohols such as vodka and tonics with lime, for example.  Having a glass or two of wine with your meal won’t kill you, just try to stay away from the heavy beers, sodas and juices that add up quickly in calories!  WATER IS BEST!

Avoid the thick, creamy dressings that come with any of the sides or the salads!  If you MUST have the gravy, use very little of it.  You’d be surprised how little you need to be satisfied.
For salad dressings, I find that olive oil, lime & a little salt are the best!

A simple way to ease the suffering and recovery from a big holiday feast is knowing when you have had enough. Be aware of what you are eating and how much. If you are sitting at the table with family and friends, stop and analyze your hunger.  Are you really that hungry???  More so, appreciate the time at the table for what it is – a social gathering.  Enjoy your guests, make conversation, redirect your focus to the people – not the food.   The biggest mistake we make around the holidays is that we STUFF ourselves because we can.  That food isn’t going anywhere, there will be leftovers!
I also like to think of the aftermath….  I never feel good after stuffing myself!

You can always get some kind of workout in before you indulge in the holiday feast with the family!

Tomorrow 7 AM, we’ll be running either 5K or 10K for the annual Turkey Trot at Tropical Park.
Reminder that we’re meeting at or around the start line at 6:45 AM.  For those who had requested I pick up their packets, I have dropped them off at FFA.

Then there’s the CRAZY TURKEY workout at 10 AM.  All Thursday students are welcome to join this fun workout!

And if you can’t make either of the above, walk or jog around your neighborhood, or workout in your home (see workout below).  Do SOMETHING right before you have your big meal. That way, at least your body will be using some of that energy for recovery!

Here’s something you can do today at home to burn off some calories:

a- Put your shoes on and get outside for a warm up run.  Bring your phone or a stop watch, set it for 5 minutes and just go!

b- 10 burpees, 20 pushups, 30 jump squats
c- hold plank x 1 minute
d- wall sit x 1 minute

REPEAT b-, c-, & d- for 5 rounds.  Enjoy a nice Thanksgiving meal!


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November 20, 2018


We’ve modified the schedule to include the 5:45 AM class Friday, Nov 23.  Also, the SOLE SISTERS running location will be at the Hammocks Trail at 7 AM, on Saturday, Nov 24.

Microsoft Word - 2018NOVschedule.docx


ARE YOU DOING THE TURKEY TROT this Thursday, Nov 22?


If so, I am picking up the race packets tomorrow.  Let me know if you would like yours to be picked up.  You will have to send me a picture of your Driver’s License.


November 19, 2018

Nowadays, poor self-image is often related to what a person looks like, especially amongst us females.   With the popularity of Instagram and celebrity models, we’ve somehow let self-worth be determined by physical appearance, and this is killing the confidence & self-esteem of the next generation of girls.

In short, women keep striving for what they feel is that “perfect” image.  The more they go to great lengths to achieve it, the more the media highlights it which drives the rest of us to want it too.  It’s not healthy and it’s not realistic!

Here’s a little secret to steer from those societal pressures and rid our thoughts from such obsessions:

Rather than focus on what your body looks like all the time, focus on what it can do.  WE ARE AMAZING MACHINES – WE ARE MASTERPIECES that have a function, far more important than what a “selfie” can achieve.  We are mothers, caretakers, teachers, doctors, lawyers, astronauts!   Our body is a magnificent machine that can produce magnificent results.

We are all humans and at our core, are very similar, but each one of us is a UNIQUE MASTERPIECE!  We have different hair, different hair color, unique facial features, individual laughs, and distinct personalities.  Imagine a world where we all looked and behaved the same??


Our uniqueness is what makes this world so beautiful!  Embrace yourself and your differences.  Embrace your hair, no matter how curly it is.  Someone out there is paying hundreds of dollars for a perm.  Embrace your physique, big or small.  There are people dying of cancer wishing their only struggle was to gain or shed a few pounds.

I’m not saying don’t CHALLENGE YOURSELF everyday to be better, healthier, stronger.  There’s nothing wrong with trying to achieve the physique you want.  What I am saying is that on your journey to be a better YOU, do it because you love yourself, not because you hate who you are.  You are AMAZING!

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November 16, 2018

Microsoft Word - 2018NOVschedule.docx

Upcoming events!

November 14, 2018


Did I mention I love this time of year?!!!  It’s busy, it’s bustling, it’s merry!

Here’s what’s coming up…


This Saturday, Nov 17, SOLE SISTERS will be getting another dose of stairs and incline running!  This workout is not for the faint-hearted…it’s fun and it’s intense!  Are you game?  RSVP here.  We’re meeting at our favorite FIU garage at 6:59am.  Need more details re: meeting spot?  Message below and I will email you.



WORKOUT #5 of our BIGGEST LOSER challenge will rear its head this Sunday, Nov 18.  As usual, we will have 2 workouts, 7am & 8am.  Please RSVP for your preferred time.  It is also the last day of the 7-DAY SHRED we’ve been doing!  How are you handling it?



Next Thursday, Nov 22 is Thanksgiving Thursday!  We kick off the day with our traditional 5K/10K run at Tropical Park.  Register here –> WOFB TURKEY TROT

Get your orange WOFB tank or t-shirt for the occasion!  See Coach Lorraine.


Next, on that same day, we have another tradition happening at 10am – it’s the WOFB “CRAZY TURKEY” Workout!  This workout will be the only workout that day and is open to all members who regularly train on Thursdays.  All levels welcome.






November 12, 2018

Found this beautiful message on the internet today…

Couldn’t have said it better myself:

We sometimes look for heroes who would save our day, however as we seek, we forget the existing heroes who fought for our freedom years ago – the Veterans.
All we see are the greys in their hair and wrinkles in their skin which signifies lack of strength, but not the years of experience through battles fought with great valiancy.
Today, let us remember the honor, pride, and freedom they brought to our country by paying respect to their great sacrifices and sending gifts and messages that will show them how grateful we are for having them in our lives and in our country.


In honor of these great men & women, WOFB was proud to participate in the Veteran’s Day 5K race yesterday at Tropical Park.  Thank you to all those who came and supported!!

(click on photo to enlarge)



November 9, 2018

Look who captured this month’s…


YAY!!!!  CONGRATS Tabatha!

1.  Age: 23

2. Occupation: Receptionist

3. When did you first start training at WOFB and how did you find out about us?
I first started about 6 months ago in May and I found out because I drove past and was curious when I saw it was a women’s only gym.

4. Tell us about your sports & fitness background:
I don’t have much of a background in physical fitness aside from being on my high school’s soccer team for a year.

5. Favorite Exercise (or type of workout):
My favorite type of workouts are most leg day type of stuff. I have a lot of fun doing kettle bell swings.

6. Least Favorite Exercise:
My least favorite workouts are pulsing lunges.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I have seen many invaluable changes since starting WOFB. It gave me the motivation I needed to live a healthy lifestyle. Since starting I’ve noticed I’ve gotten physically stronger and I’ve lost 11 pounds. It has also helped me with learning how to eat healthier. It’s a lot easier to make healthier eating choices and I barely crave the junk food that I used to crave in the past.

GREAT JOB!!!!  Keep it up!


November 7, 2018


Hey Ladies,

This weekend we’re moving our SOLE SISTERS run to Sunday, Nov 11 and we’re joining the GoRun VETERAN’S DAY 5K race to honor our fellow veterans.

See yesterday’s post for details on how to register with our our team, as well as info on packet pick up.

See you there!