Archive for August, 2019


August 30, 2019


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We are on tomorrow for FIU at 7am.  We will meet at FFA then make our way to FIU.



As for Monday, Sept 2nd, Labor Day, we are planning ONE class at 10am for all those who normally train on Mondays.  In this time of uncertainty, we are staying as informed as possible, but we will not cancel the class until we know for sure.  Check back here for updates.

Labor Day



August 29, 2019


Cauliflower rice and zucchini noodles are fine for those meals you prepare at home, but what about when you eat out?  Many restaurant meals revolve around bread, buns or tortillas. These things are tasty, yet filled with calories and carbs.

That’s when you turn to Dieting Hack #3.

THE LETTUCE WRAP:  You may be familiar with this hack since lettuce wrapped food items already exist in certain restaurants.  But when ordering a sandwich, burger or tacos that isn’t lettuce-wrapped, ask that it be wrapped in lettuce instead of the bread, bun or tortilla.  And what about the bread basket at the start of the meal?  Simply let your server know ahead of time that you want to skip it.  Trust me, out of sight, out of mind (out of waist)!


Try these 3 Dieting Hacks out for the next 30 days, and see how quickly your fat loss results ramp up. The improved results will motivate you to work out harder and more consistently, which will then add to an even greater level of fitness.


August 28, 2019

Dieting Hack #2: Pasta, like traditional rice, is packed with calories and starchy carbohydrates that get in the way of your fat loss results.  So, rather than just eating a bowl of sauce, try this:

ZUCCHINI NOODLES:  Again, you must try this trick before you knock it.  I’ll admit, when I first heard of this, I was boggled.  In my carb-loving mind, I thought, why would anyone want to forsake the cozy comfort-food flavor of, say, a fettuccine Alfredo or saucy skillet with penne pasta?  But have you ever stopped to think that when you crave your favorite pasta dish, you’re actually just craving the sauce?  Pasta noodles alone are bland and unspectacular.  The magic, as well as the protein, is in the sauce.

Wash a zucchini, cut the ends and then run it through a spiralizer.  They’re sold everywhere and range from $10 – $80.

These raw, zucchini noodles do not require any cooking – simply throw them onto your plate and top with your favorite pasta sauce. (Of course, I’m assuming that you’re not going to use a white, cream-based sauce, but that’s another article for another day.)




With the pending chance of heavy rain this weekend, I will post the location of the SOLE SISTERS meet a little later.  In the likelihood of rain, we will meet at FIU so we can still get a good Saturday morning sweat!




August 27, 2019

And they really work!

Working out regularly is an essential part of any fat loss plan. Exercise sculpts your muscles, raises your resting metabolism, and gives you functional strength and endurance.

HOWEVER, without the right diet, chances of seeing results are slim to none!  Without proper nutrition and an awareness of calorie intake, you can slow, or even reverse the results of your physical training regimen.  There’s nothing quite as frustrating as when you are working out like a beast and you wake up every morning weighing the same as weeks before.

Dieting Hack #1: RICE

Rice is a favorite staple in almost every culture.  Although tasty and filling, it packs a significant amount calories.  For this reason, it’s not so great for someone trying to shed fat/weight.

Rather than give up rice completely, because that would make your veggies and meat feel lonely try….

CAULIFLOWER RICE:  Sounds gross if you’re not into cauliflower, but you must try it before you knock it!

You can buy it frozen, or to make rice from scratch, first wash the head of cauliflower and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season with salt and pepper and you are good to go. Super easy!




Stay tuned for tomorrow, DIET HACK #2!

FFA goes 2-0!

August 24, 2019

As usual, FIGHT NIGHT does not disappoint!

What an evening it was!

Shaheen Santana improves to 5-0, winning a split decision over a very tough opponent, and Jason Soares got another submission finish, dropping his opponent via leg kicks and finishing him on the ground in the second round! Jason is now at 14-0 with 12 finishes… wow!

THANK YOU so much to all the students, friends, and family that came out to support both athletes and made this another unforgettable night!






August 22, 2019

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JOIN US this Saturday, August 24th at 7am as we work to firm up our lower halves!  This workout is no joke!  It’s a great cardiovascular builder and a terrific way to both strengthen the leg and buttocks muscles as well as increase their muscular endurance!

Let’s meet at FFA for a quick selfie and last minute bathroom break – then we’ll head out to our spot with a warm up jog.

WHO’s IN???



August 22, 2019

Tomorrow, Friday, August 23rd, we have two of our deadliest fighters stepping into the cage: Jason “The Specimen” Soares and Shaheen “Shazam” Santana!

Jason-Soares-Champ (1)


Jason is 13-0 (with 11 finishes) and Shaheen is 4-0 (all finishes) and both are fighting in Ft. Lauderdale at Titan FC 56 this Friday night! Jason will be defending his title in the main event.

If you’d like to see the action, please buy tickets at – and make sure to select one of them (whoever you select gets a commission).

It will be an exciting night as usual!!!!

Do your clothes fit better…

August 20, 2019

despite what the scale says??
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August 16, 2019

We all make mistakes…  Especially when it comes to our health and fitness.  We procrastinate, we give in to our cravings one too many times, we skip out on exercising…. But whether you missed a week or more of your workouts this past summer, or you totally blew your promises of eating clean and following the meal plan, all it takes to get back on track is a little motivation.

FIND YOUR BOOTCAMP GOAL BUDDY!  Next time you’re in class, find someone who wants to help you meet your goals (if you don’t already have one) and exchange numbers with them.  Make a pact to call or text each other before every workout so you can be accountable.  You can also call each other in those moments of weakness, when you need someone to talk you out of giving in to something you will surely regret.  We all need that someone!

And this is why we’re here – all of us in the WOFB family.  As a group, we’re part of something greater.  When we work in numbers, amazing things can be achieved.

Let’s use this opportunity we have of being surrounded by hundreds of wonderful, motivated, like-minded women to get ahead.  We are all here with the same purpose – to get healthy and stay healthy so let’s make sure it happens.



August 15, 2019


This Saturday, August 17th, let’s meet at TROPICAL PARK and get sweaty!!!!  We will meet outside the bleachers by the track at 7 AM.  There is plenty of parking there and it’s free.  This will be a fun workout!


In case of heavy rain, check back here as I will post a PLAN B – which is always FIU, our sheltered run/workout.