Archive for January, 2019


January 30, 2019


SOLE SISTERS – Let’s meet at WILD LIME PARK, 14751 Hammocks Blvd, Miami, FL 33196 at 7 AM, this Saturday, Feb 2nd. It’s a beautiful trail, that leads into the Hammocks Trail in the Kendall area. RSVP here if you plan on joining us. We will dedicate some time to stretching afterwards! It’s a fabulous way to start your Saturday!


In case of rain, we will redirect the workout to FIU. Check for updates.

WHO? Sole Sisters is the name of our running group and any member in our Elite Program is a SOLE SISTER. All you have to do is show up!

 The running group is for anyone who wants to increase their cardiovascular endurance, improve their running form and speed and/or get an extra workout in during the week. It’s a fun way to start your weekend and an opportunity to explore different parts of the city. We run anywhere from 2-6 miles. Everyone runs at their own pace and we meet at the end.

Sole Sisters meet every Saturday morning at 7am.


January 30, 2019

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January 29, 2019

It’s cold!!!   At least by Miami standards it is….but don’t let the weather stop you from getting those workouts in!

What a fun and busy weekend we had.

On Friday night, Coach Jason won by knockout in the most entertaining and one-sided fight!  It was a spectacular end to the night.  Coach Jason moves to 12-0 and gets one step closer to getting into the UFC!  Here’s a clip of the last 22 seconds if you missed it:

Feel free to share the video so we can increase his exposure!

Next, we had some bootcampers run in the Miami Marathon this past weekend.  CONGRATULATIONS TO ALL OF YOU!!!  Some of these women ran their first marathon and we couldn’t be prouder!!!   We also had Coach Che and FFA instructor Coach Jorge run as well.  AWESOME JOB EVERYONE!!!

Cristina C      Stephanie T      Jane L
Florence M      Nikki H
Marianne B     Annery G
Conchita F     Luisa C




January 24, 2019


SOLE SISTERS – Let’s meet up at our favorite garage at FIU to keep building those lower body muscles this Saturday, Jan 26.  Be there at 6:59am sharp – it will not disappoint!

This is a another WOFB favorite workout spot.  It’s a GREAT workout!!  JOIN US!


Your instructor, COACH JASON, is defending his title in TITAN FC 52 in 2 days, Friday, Jan 25!!  It doesn’t get any more exciting than this!  If you are looking for something fun to do with your significant other or your friends, get your tickets to this MMA event.  FFA mixed martial arts instructor, Coach Edir is also fighting on this card.


To purchase tickets, go to CAGETIX.COM and support your local fighters!!  Coach Jason is undefeated, and looking to become 12-0!  He is currently the TITAN FC Featherweight Champion!  Come cheer the coaches on and witness what they’re working so hard for. Success is earned, not given – and these guys are earning it every single day in the gym.





January 21, 2019



January 14, 2019

As most of you know from experience, incline running is a lot harder than running on a flat surface.

For one, hill running increases oxygen consumption considerably.  (I’m sure you’ve discovered this as you are huffing and puffing uncontrollably on your way to the top.)
How much more?  “An athlete running at an easy 10 min/mile pace has an estimated oxygen consumption of 36 mlO2/kg/min, where running the same speed on a 10% grade (a grade of 100% = 45 degree angle) increases oxygen consumption to 50 mlO2/kg/min. That’s almost a 40% increase in energy expenditure!”

Running on a flat surface, requires energy for horizontal work. The extra energy needed to lift the body vertically against gravity accounts for this extra energy expenditure.

Now moving on to the locomotive muscles, the change in slope puts the foot into severe dorsiflexion,

stressing the gastrocnemius, soleus, (calf muscles) and plantar fascia (sole of foot). The trunk also leans forward, placing more stress on the hamstrings, glutes and back extensors.

And that’s only when going up.  Going down is another story…
Running downhill would seem easier, but it requires control.  Your muscles are working eccentrically (the muscles are developing tension and lengthening at the same time) during the “braking” action by the anterior tibialis (shin muscles) on the lower leg, and the quadriceps on the thigh.  Eccentric muscle actions cause muscle damage and are the cause of post exercise muscle soreness, a.k.a. that bittersweet pain we crave after each workout.

So there you have it.

And on that note, we will visit our beautiful Key Biscayne bridge this Saturday, Jan 19 to better understand these scientific findings, lol!!

P.S. Get those banquet tickets!


To purchase online, CLICK HERE


January 11, 2019


Our Annual Awards Banquet is here!!  

Sunday, February 10, 2019 marks our 12th Anniversary for the Annual Awards Ceremony.  For those who don’t know, the banquet is our yearly opportunity to recognize you all – to highlight the past year’s events and to award those who have worked their butts off to achieve their health & fitness goals.

It’s a beautiful event, with a full course dinner, open bar, DJ and dancing, and of course, the awards ceremony. It’s a formal event so we all get to dress our best!  Once again, the ceremony will be held very close to home….right upstairs at the Royal Ballrooms Banquet Hall!

To purchase your tickets, see our front desk staff, call us at 305.225.5282 OR click HERE and you can purchase tickets from the comfort of your own home!







January 10, 2019


SOLE SISTERS – let’s meet at WILD LIME PARK, 14751 Hammocks Blvd, Miami, FL 33196 at 7 AM, this Saturday, Jan 12th.  It’s a beautiful trail, that leads into the Hammocks Trail in the Kendall area.  RSVP here if you plan on joining us.  We will dedicate some time to stretching afterwards!  It’s a fabulous way to start your Saturday!



January 9, 2019



Congratulations Janet!!!  Keep this up!!  We are so proud of you.

1. AGE:  31

2. OCCUPATION: Self employed

3. When did you start WOFB and how did you hear about us?
September 20 approximately and I knew about you for Facebook

4. Tell us about your sports & fitness background:
This is my first time doing exercise, I had never exercised before.

5. Favorite Exercise (or type of workout):
I really like all the exercises.

6. Least favorite:
Box jumps and burpees.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
The change in my body has been radical, I have lost a lot of weight and I feel healthy, and full of energy!

First Monday of 2019!

January 8, 2019

If you are going to succeed this year, there are 3 truths you MUST understand first:

  • We are creatures of habit.
  • We are products of our environment.
  • We are the average of the people we associate most with.