Archive for July, 2019


July 29, 2019

You hear it all the time….  “Drink more water!”  You try to, but some days are better than others.  Well, did you know that drinking water can help you lose or maintain your weight?   It’s true!  Our bodies sometimes confuse thirst for hunger when we’re dehydrated.  This can lead to overeating!  No bueno!  More so, water is essential for proper kidney function, and digestion.

Try the following tips and stay constant with your water intake:

  1. Add a splash of citrus to your water.

    If you want to perk up your water, squeeze some lemon or lime juice into your glass.  It’ll add a light touch of flavor, and it’s super refreshing. You can even try adding berries or melon for a fruity taste.
    Time-saving tip: Prepare a big pitcher of fruit or citrus-spiked water in the morning, and keep it in the fridge for all-day hydration. You can also buy a pitcher with a built-in fruit compartment like the one below for less than $15 at Target.



2.  Don’t leave home without it!

If you don’t have a good reusable water bottle (or two), get on that!  Make it part of your daily routine to bring it with you any time you head out.  This tip is crucial for me.  It’ll keep you from getting thirsty AND from spending money on plastic bottles while you’re out.  I like the stainless steel thermos ones that keep the water cool for a few hours.
((As we become more environmentally conscious, it’s important to educate ourselves on the harmful chemicals that exist around us.  Plastic items are everywhere!  It’s impossible to avoid them entirely so I will elaborate on the safer plastics this week.))


3.  Get sparkly.

mailBubbles are where it’s at!  There are so many amazing sparkling waters on the market now.  I love Perrier Lime or Grapefruit!  Who said hydration had to be flat and boring, although I’m not too crazy about the ones flavored with artificial sweeteners.  I recently discovered Bubly by Pepsi, and I love it!  It’s similar to LaCroix, which is also great and contains no sugars, calories, sodium, and artificial ingredients.


4.  Use your phone to keep you on track.

If you’re not used to drinking water throughout the day, set mini goals for yourself every morning.  Drink a glass of water when you wake up, one before and after each meal, and one more before you head to bed. That adds up to eight glasses of water!  You can also set daily alerts on your phone, or download an app like Waterlogged to make it even easier.



You may have heard that you should drink eight 8-ounce (237 milliliters) glasses of water a day.  Well the problem with this rule is that we are all different.  We have different levels of activity, our weights vary, and what we normally eat and drink also varies.

The truth is, there is no magic formula for hydration — everyone’s needs vary depending on their age, weight, level of physical activity, general health and even the climate they live in. The more water you lose to sweating, the more water you’ll need to replace with food and drink.  I let my thirst & urine be the guide.  Obviously when I’m thirsty, I drink.  My only beverages are coffee and water.  Second, a well-hydrated urine should look pale yellow or colorless.

The bottom line: Drink up when you’re thirsty, and drink more when you sweat more.  And try to make water your beverage of choice every time!  The literature suggests that in general, an individual should try to drink between half an ounce and an ounce of water for each pound they weigh, daily.


July 25, 2019


This SATURDAY, JULY 27, let’s tackle the ups and downs of our beautiful Key Biscayne bridge!   If you’ve never run this one before, it’s a MUST.  Breathtaking views, almost 1 mile of incline and decline for great strengthening & cardio gains, and of course, an amazing team!


Meet us in the parking lot immediately before the start of the bridge at 6:59AM.  There is ample parking and it’s free of charge.



July 19, 2019

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Coach Yajaira is putting her skills to the test tonight at the Hard Rock Center.  Come out and support your kickboxing coach!!!  She’s been training steady, smart and hard, and tonight we will see her professional record climb to 2-0!  GO YAJAIRA!!!



July 18, 2019



Coach Lorraine will be bringing the heat…. and bringing the bands!  Let’s meet at FFA at 6:59am and warm up by jogging over there (after a few selfies, of course).  If you’re in the Bootcamp Elite program, you’re a SOLE SISTER.  Meet us if you want to get your Saturday off to an amazing start!




July 17, 2019

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July 11, 2019


July 10, 2019



This Saturday, July 13th, we’re taking our running feet to TROPICAL PARK!
Join us at the entrance of the track at 6:59am.  Parking at the track is free and is accessed quicker from the Bird Rd. entrance.

Bring your water, your sunscreen and your A game!!!!


July 9, 2019



July 8, 2019



1.  Age: 27

2.  Profession: Manager for

3.  When did you first start training at WOFB and how did you find out about us? I first started training about 6 years ago, with my sister Michelle after we saw an ad online. I took about a 3 year break, and I came back because I couldn’t find any program that matched this one.

4.  Tell us about your sports & fitness background: I’ve always been into sports, I did softball and dance when I was younger. I didn’t actually start lifting weights until i joined WOFB. 

5.  Favorite Exercise (or type of workout): Legs all day baby!

6.  Least Favorite Exercise: anything with jumping – these knees started to give out !

7.  What sort of changes have you seen in your body, health and overall fitness since starting WOFB?

So after training for a couple years here at WOFB it finally clicked. At first, it was all about losing weight and being skinnier but my mental health improved tremendously, and I can say I am really confident. WOFB has changed my life! It has turned me into the confident woman I never thought I could be. I used to hate what I looked like and I’ve always struggled with weight issues and being the “bigger girl” I always used to get teased. Now I am not afraid to look strong, I now shine with confidence when I wear a bathing suit or a crop top. I now walk into the weight room and I have been able to push my body to lift weights I’ve only seen in videos. All the girls at WOFB have helped me turn into my best self ( emotionally, physically and mentally) and I hope I can inspire others to be their best self as well. WOFB has let me challenge all my strengths and this year I really challenged myself and competed in my first triathlon. I placed 4th in my category (something I would have never dreamed of doing) let alone placing!!

We are so proud of you!!  You definitely have taken your fitness game to a whole new level.  Your transformation speaks volumes and is a real testament to your dedication and hard work!  GREAT JOB.  Keep it up!!!!


July 5, 2019

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I’m not trying to discourage healthy eating.  What I AM saying is that eating healthy food doesn’t give you a free pass to eat unlimited quantities.  Don’t assume that healthy or organic foods will automatically come with less calories.  Fat loss, and therefore weight loss, result from a calorie deficit.  You must be aware of the calories in your food and eat based on your goals.