Archive for December, 2018

Seems as though I’ve…

December 28, 2018

confused everyone posting the incorrect date!  My apologies!!

Tomorrow’s run, Saturday, Dec 29th is in Coconut Grove @ 7am across the street from Greenstreet Cafe (3468 Main Hwy, Miami, FL 33133).  If you’re in the ELITE program, JOIN US, it’s a beautiful run and ends with a satisfying breakfast =)  Parking is free!

Our previously scheduled STAIR CHALLENGE for this Saturday @ FIU has been moved to a new date.  As per request, we are postponing this challenge to nextSaturday, Jan 5th to allow everyone, namely those vacationing, to participate.


December 27, 2018



Meet us this Saturday, Dec 29th in Coconut Grove, @ 7am across the street from Greenstreet Cafe (3468 Main Hwy, Miami, FL 33133).  If you’re in the ELITE program, JOIN US, it’s a beautiful run and ends with a satisfying breakfast =)  Parking is free!

Our previously scheduled STAIR CHALLENGE for this Saturday @ FIU has been moved to a new date.  As per request, we are postponing this challenge to next Saturday, Jan 5th to allow everyone, namely those vacationing, to participate.


Wishing you…

December 24, 2018

a very merry Christmas, from our WOFB family to yours!  May you enjoy every minute with your loved ones.

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December 19, 2018


With the forecast calling for temperatures in the 50’s this Saturday, Dec 22, were going to scorch the weekend calories while building our booties at FIU, doing stairs and incline running!  No better way to build muscle, increase cardiovascular endurance and sweat out all the toxins than during this fun and intense workout!

JOIN US!  If you need more meeting &/or location info, comment here.


Please do your share and contribute a little something.

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December 17, 2018


Need a gift?  Want to buy yourself an outfit for your next party?

Come check out the beautiful pieces from designers, AtinaCristina ( & AnaLili ( tonight between 5-8pm.  They will be affordable and stylish!




SCHEDULE CHANGE & so much more….

December 13, 2018


SOLE SISTERS – Let’s meet up at the Key Biscayne bridge this Saturday, Dec 15.  We will meet at the start of the bridge, after the toll in the parking lot at 6:59am.


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

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


HOLIDAY SCHEDULE – Originally, we were having one 90-minute class on Wednesday, Dec 26th.  We are now open for our full, regular schedule that day.

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Monday, Dec 24 – 5:45AM & 9:15AM
Tuesday, Dec 25 – CLOSED

Monday, Dec 31 – 5:45AM & 9:15AM
Tuesday, Jan 1 – 9:15AM &  6:00PM



BIGGEST LOSER CHALLENGE – Our 2018 “Biggest Loser” Challenge has come to an end.  Congratulations to all those who stayed the course and came in at the end of the 12 weeks to get their body fat and girth measurements.  This contest is never easy, especially since its timing coincides with the busiest & most festive time of the year.

It was a close call in both groups but we are proud to announce our 2 winners, one from each category, that came out on top:

GROUP #1 (below 32% body fat) WINNER: 

Cristina C.




Cristina lost 13.4 lbs and went from 21.78% to 18.11% for a total of 3.67% body fat lost. Great job!!!  An honorable mention in this category goes out to Marisa H. who was a very close second with a total loss of 3.55% body fat.

GROUP #2 (over 32% body fat) WINNER:

Marianne B.-R.




Marianne lost 19.6 lbs and went from 37.75% body fat to 28.38%!  WOW, almost 10% of her body fat gone!!!!  GREAT JOB!  An honorable mention in this category goes to Stephanie T. who lost 18.2 lbs.  That is no easy feat!!!   Great job to all the girls!

Last night, the winners were presented with their cash prize.  Each winner received a check for $700!  CONGRATS LADIES!!



WHO’S UP FOR A H.I.I.T WORKOUT THIS SUNDAY, DECEMBER 16 AT 10:00AM to burn off all the calories you may (or may not, but probably may) be intaking this Saturday night at the WOFB Christmas Party & Potluck!!???


This workout is a PARTNER WORKOUT – which means you have to show up with a partner (a fellow WOFB member).  The entry fee is a donation to our annual HOLIDAY DRIVE benefitting the Miami Rescue Mission.

10 CANS (check your expiry dates please!) OR 1 NEW, UNWRAPPED TOY (min. value of $10).

This workout is open to the first 20 people who RSVP!


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Needless to mention, the holiday season is always a fun, but super busy and hectic time of year.  Some of us don’t have the luxury of shopping during off-peak hours to avoid the madness so I am here to help!!  I’ve partnered with 2 women’s clothing designers to bring the shopping to you!

Starting Monday, Dec 17 through Thursday, Dec 20, from 4:30 – 8:00 PM
AtinaCristina (@atina_cristina) &
analili (@analili_analili)

will be showcasing their gorgeous women’s clothing at very affordable prices here at your gym!!!  (The prices will be made more affordable for us than what you see on the website.)  CHECK OUT THEIR WEBSITE gallery and/or INSTAGRAM pages for their designs.  If anything catches your eye, let me know!  Tag me or screenshot your favorites and email them me.  I will do my very best to have those items here next week for you to try!



Today’s Wisdom…

December 11, 2018

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December 8, 2018


What a way to close out the year!!!

Congrats Cristine!  We couldn’t be more proud to give you the title of


for December.  You’ve been working hard, and consistently – and it shows!  You’re an inspiration to those around you and you know how to bring out the best in your workout partners!  Keep it up!

What’s even more amazing, is to see how far Cristine has come…

In 1995, at the tender age of 3, Cristine suffered a stroke when the surgeon who was operating to remove a tumor near her optic nerve cut a major artery to her brain.  After the operation, Cristine could not speak or walk, and lost all movement on her right side.  At the age of 11, she was still dragging her right foot when walking and could not move her right hand.  Fast forward to 15 years later –  Cristine is training alongside the best of them!  She’s running 5K races, lifting weights and tackling all kinds of physical challenges we throw her way.   She never says, “I can’t”.  She loves to prove everyone wrong and continuously works to be a better athlete.  Cristine, we are so honored to have you as part of the WOFB family.

1. Age: 26

2. Profession:  Data entry

3. When did you first start training at WOFB and how did you find out about us?
Some time in June Kristy Ruiz talked very highly of your program.

4. Tell us about your sports & fitness background:
I love to go for runs, I’ve been training since I was 19.

5. Favorite Exercise (or type of workout):
Upper body and legs – I love the challenge!

6. Least Favorite Exercise: None!

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
My legs and arms look more defined.

Hate to burst your bubble…

December 6, 2018

but dark chocolate is NOT good for you.


Every once in a while, a study surfaces promoting the health benefits of a particular food, such as in 2014 – a study showed that consuming dark chocolate improved memory in older people and decreased their risk of stroke and heart attacks.  Of course, the press was all over this.

However, what they didn’t bother to mention was that to get the purported health benefits, a person would need to consume 7 chocolate bars on a daily basis.  More so, they failed to report that the study was funded by none other than Mars, a candy conglomerate with a vested interest in promoting chocolate sales.

It’s true that cocoa beans are full of beneficial antioxidants.  And if you’ve ever consumed pure cocoa, you know that these beans are extremely bitter due to a class of antioxidants called phenols.  However, the processing of cocoa beans into chocolate bars removes much of the antioxidants, and adds sugars and saturated fats. The end result is CANDY, not health food.

There is some good news…  If you’re serious about getting the heart health benefits, and want that chocolate, reach for at least 70 percent cacao or higher, which is fairly bitter without the added fat and sugar.

As for glitzy headlines in the media, try to ignore them as well – they will only confuse and irritate you. The secret to healthy eating is simple – a wide variety of unprocessed foods, fresh fruits and vegetables, and just a bit of sugary salty fatty snacks.



This Saturday, Dec 8, we are meeting at FIU for another great sweat session!

Meet us in our favorite parking garage at 6:59am, if you’re serious about getting fit while having fun!


December 5, 2018

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