Archive for October, 2019


October 31, 2019



Don’t eat the candy!


Just don’t!!!!!!!!!!!!!!!!!!!!!!!

DON’T do it!

What a great weekend!

October 29, 2019


It was a busy weekend, full of activities.   Birthdays, Halloween parties, baby showers, ….when it rains, it pours, as the saying goes.  That’s why there’s never an ideal time to start eating right – that perfect Monday doesn’t exist.  There will always be a party, or a celebration of some sort.  What has to change is your relationship with food.

With that being said, this holiday season has to be the toughest.   Party after party, we are constantly surrounded by calories.  With Halloween in sight, I want to warn you of the adverse effects of sugar.  STAY AWAY FROM IT!

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This past weekend, some of our bootcampers (& their mates) braved the MUD FACTOR out in Amelia Earhart Park.  CONGRATS guys!!

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Tomorrow, come train wearing your BEST HALLOWEEN COSTUME!  It’s our

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Get creative… get fun… get scary!!! We will be judging costumes all day from each class, and announcing a winner on Halloween day, Oct 31st. Prizes will be awarded to top 2 best costumes!

We can’t wait to see what you got!


This weekend, Saturday, Nov 2 (DAY 41) & Sunday, Nov 3 (DAY 42), is our HALFWAY POINT in the BIGGEST LOSER CHALLENGE.  We will be doing measurements and weighing in.  I will leave a sign up sheet with Coach Lorraine.

I will also be emailing a new meal plan template next week.


Yesterday, our wonderful Coach celebrated another year!

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NEW SLOGAN contest is over.  Results will be posted soon.



October 24, 2019


Can I get rid of this fat around my arms doing triceps dips?
Will squatting make my legs a little leaner? 
What is the best abdominal exercise to reduce the fat around my stomach?

So the deal is, YOU CANNOT SPOT REDUCE.  You can’t lose fat in one specific area by exercising it to death.  You’ll get stronger in that particular muscle group, as will your muscular endurance, but you won’t get rid of the overlying fat in that area.

Ever hear of the phrase, “Abs are made in the kitchen?”  What they’re really trying to say is that if you want to see that 6-pack you’re working so hard for in the gym, you’ll need to eat better.

Fat loss starts with food…what and how much you’re eating!

Your body is genetically predisposed to storing fat in certain locations, in a certain order.  When you start to lose weight, your body will lose the fat you currently have in a certain order as well – it might come off your arms first, then your legs, then your belly, then your chest, and THEN your butt. Or in a different order, depending on your personal genetic makeup.  No amount of “targeted” exercise can change that!

I’ll even go further and let you in on a little secret….WANT TO MAKE FAT DISAPPEAR EVEN FASTER???

EAT THE RIGHT FOODS, IN THE RIGHT PORTIONS and STRENGTH train, with big compound movements, e.g squats, that recruit lots of muscle and thus force your body to rebuild lots of muscle, which requires extra calories burned, even after the workout is done. (basically, do BOOTCAMP =))


October 23, 2019
This Saturday’s SOLE SISTERS meet is at FIU.  We will meet at FFA at 6:50am so we can leave right at 7am. 
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Have a great night!
The WOFB Team
P.S. 69 days left before the end of the decade!  LET’S FINISH STRONG!


October 18, 2019

SOLE SISTERS, let’s meet at Tropical Park, next to the track entrance, tomorrow at 6:59am.  In case of rain, we will redirect the workout to FIU.  Check back here for more updates, if necessary!

See you soon!



October 15, 2019

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October is Breast Cancer Awareness Month – a worldwide annual campaign involving thousands of organisations, to highlight the importance of breast cancer awareness, education and research.

Tomorrow, Wednesday 16th, let’s show our support and…



October 14, 2019

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Time waits for no one!

So STOP putting off that list of THINGS TO DO…  Get to it NOW!

STOP telling yourself, “I will follow the meal plan tomorrow.”


Take one step forward everyday, towards your goals – no matter how small.  As long as you’re moving forward, you’re doing good!  Maybe today, you cut out the sugar in your coffee… or maybe it’s that extra hour of sleep or that extra liter of water you’ll remind yourself to drink by bringing a water bottle to work.

Whatever you do, inch your way closer to happiness, a.k.a. ACCOMPLISHING YOUR GOALS!!



Winter is coming!

That doesn’t mean much in Miami, but for those few weeks of the year when it’s a little chilly and you want a long sleeve shirt to train in, we’ve got you covered!

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We’re printing our first-ever batch of long sleeve shirts!  Get one while they last!


And on that note…. it’s time for another SHIRT CONTEST!

We need a new shirt slogan and/or image!!!



Come up with WOFB’s next new slogan and/or creative image and you’ll win a:

  • FREE WOFB t-shirt or tank top
  • FREE WOFB mesh bag!!! 
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Contest deadline is Friday, Oct 25, 2019.  Winner and winning slogan and/or image will be announced on Monday, Oct 28th, 2019.

Enter by emailing your idea(s) to  Unlimited entries allowed.

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What are you doing this Thursday night?

Join us at Dr. Campos’ Wellness & Aesthetics Center for an evening of BEAUTY & BUBBLES!

Dr. Maria Campos is a passionate and patient-focused medical doctor who recently established her own aesthetics facility to provide her clients with the best skin care!  Come enjoy this FREE event, Thursday, Oct 17, 2019 from 5-9pm, and see all that Dr. Campos has to offer in her beautiful, new office.

Register below and come enjoy Mini Spa Treatments, Raffle Prizes, Food & Champagne


October 10, 2019

With so much competition on the grocery shelves these days, coupled with us trying to eat as healthy as possible, we often rely on food labels to help us decide which products to buy.

There are a lot of claims being made on food packages these days, but they don’t always mean what you think.  Plus, research shows that consumers often assume foods with these claims are healthier than those without them… and that the actual nutritional facts don’t do much to change people’s minds.  Don’t be blinded by buzzwords!

Read on for the full scoop…




Pop quiz!
Does the official, government-regulated term “all-natural” ensure that a product is:
a) free of all artificial ingredients,
b) healthy,
c) made without any GMOs,
d) all of the above, or
e) none of the above?

Shocker alert!
The answer is e) NONE of the above!

This is because there are no official guidelines — neither the US Food & Drug Administration nor the Department of Agriculture has criteria or requirements for what can and cannot be labeled all-natural. You’re basically taking the company at its word. I’m not saying that these companies are lying, but it all comes down to semantics — something that one company considers “natural” might be an additive that you’d consider pretty processed. Our advice for natural-food purists? Check the ingredient list for the full 411. And when it comes to weight loss and weight management, you’re gonna wanna read the nutrition panel carefully.




This is one of the most popular and divisive label claims out there right now. Much like all the claims on this list, people tend to think gluten-free = diet-friendly.  In fact, a study found that 27 percent of gluten-free-food consumers eat these foods because they feel they’ll help their weight-loss efforts, and 65 percent of consumers who choose gluten-free foods do so because they believe them to be healthier than foods containing gluten.  But as one of the study’s food analysts explained, “there’s been no research affirming these beliefs.”

The good news for those who avoid gluten due to celiac, sensitivity, or because they just feel better when they avoid the stuff? As of 2013, official regulations dictating gluten-free standards are in effect.  So if you see that labeling, you can take it at face value.  Just don’t read more into it…




This word is associated with wholesome and healthy… but it really refers to how the agricultural products were produced, grown, or raised.  When it comes to plant life, that means no conventional pesticides, forbidden synthetic fertilizers, bioengineering, etc.; for meat, poultry, and eggs, it means the animals can’t be given antibiotics or growth hormones.  Many studies have shown that organic foods may have certain health benefits, while others have found none.

The important thing to remember is that just because a food is organic does not mean that the food is good for you — organic brownies, burgers, pizza, milkshakes, and more can still pile on the pounds (resulting in other kinds of health risks). Read the nutritional panels.  On the bright side, the USDA does regulate what can and cannot be considered organic. (At least that’s what we’re told!)

TAKE HOME – Read the nutritional labels, watch your portion sizes and try to aim for whole, natural, unprocessed foods!


October 9, 2019

will be in scenic Coconut Grove this Saturday, Oct 12.  Meet us at 7am sharp across from Greenstreet Cafe (3468 Main Hwy, Miami, 33133).  Parking is FREE along the streets until 10am.



October 8, 2019


…If so, you’re not alone.

So why is it that when the sun goes down, it seems like we want to eat anything we can get our hands on?

When you’re tired, everything works at a much slower pace, including your will to resist.  After a long day of work, mothering duties, exercise, dealing with people, etc… you just want to sit in front of the TV to unwind for a few minutes before you go to bed…. and that’s when the munchies set in!


  1. Eat well throughout the day so that you’re not ravenous when you get home.  FOLLOW YOUR MEAL PLAN!
  2. Limit the amount of junk food available in your home or remove it altogether.  OUT OF SIGHT, OUT OF MIND!  This one is HUGE!
  3. Take up a hobby that you can do at home so you can busy yourself with something other than watching TV and eating at night…writing, assembling model cars, painting, etc..
  4. Go to bed at a reasonable hour to avoid getting too hungry.
  5. USE DISCIPLINE – just don’t do it!  Keep your goals close and remind yourself why you’re doing this.  Think of how you’ll feel in the morning, knowing you gave in!  Whatever motivates you, use it when you’re most vulnerable.
  6. Brush your teeth!  This one helps me.  Plus, have you ever tried to eat something right after?  Ew.
  7. Keep “FREE” snacks on hand … cucumber spears, celery sticks, green/yellow/red pepper slices, sugar-free gum, boiled egg whites, air popped popcorn.

Keep up your efforts, you won’t regret it!  …because every drop in the bucket counts!