What if you could have…

1922706The metabolism of a 25-year old

1922706Jeans that fit

1922706Dense and strong bones

1922706Less jiggle when you walk (and wave)

WELL, YOU CAN!  If you’re interested in any of the above, you need to be LIFTING WEIGHTS!

Despite the growing popularity of females in fitness, I still meet women who are reluctant to lift weights for fear of getting bulky.

Lifting weights WILL NOT make you bulky.
But supplementing with drugs while lifting heavy will.


When it comes to muscle mass & maintaining strength, the old saying “use it or lose it” is true.  When muscles are not used, they shrink.

DID YOU KNOW that women start to  lose muscle mass and function some time in their 30’s?  This is known as sarcopenia or muscle loss due to aging.  Physically inactive people can lose as much as 5% to 7% of their muscle mass each decade after age 30.  Even if you are active, you’ll still have some muscle loss, especially if you’re relying on a regime of cardiovascular exercises only.

The primary treatment for sarcopenia is resistance training or strength training with weight.  Resistance training can also help your neuromuscular system and hormones, and can also improve an older adult’s ability to convert protein into energy in as little as two weeks.

There are so many benefits to gaining and keeping your muscle mass.  My driving factor to keeping acquainted with my dumbbells is -> more muscle equals a better metabolism.   Your resting metabolic rate (ability to burn calories at rest) is increased when you have more muscle.  This equates to better and more efficient fat burning when you’re not exercising!

How much weight should you be lifting???
Now ladies, when I say lift weights, I’m not talking about massively heavy weight.  And likewise, I’m not referring to a 1lb pair of dumbbells either.  The best answer for this is by experimenting.  In order to build muscle, a good rule is to choose a weight that allows you to train in a ‘repetition’ range of 8-12, meaning that by the 12th rep, you’ve been challenged.

HOPE THIS HAS HELPED CLEAR ANY CONFUSION OR MISCONCEPTIONS.  Now get to WOFB and lift some weight to keep that metabolism revving!



Labor Day

On Monday, May 27, we will have one class at 10 a.m. in honor of Memorial Day.




Can’t get enough of those stairs!!

This Saturday, meet us at FFA at 6:59 a.m.  We will warm up with a quick run to FIU before we hit the stairs and ramps.  The BEACH WORKOUT AND BBQ is only 38 days away!!!


The WOFB Team!

One Response to “HAPPY WEDNESDAY!”

  1. Christy Espinel Says:

    Fantastic post. Thank you! 💪🏼💪🏼💪🏼💪🏼


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