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 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!


October 4, 2019

Look who’s turning heads this month…



  1.  Profession:  Real Estate Investor
  2. When did you first start training at WOFB and how did you find out about us?
    I started training at WOFB in May of 2019. I was looking for an all Women’s gym that would push my limits and beyond….. As fate would have it, WOFB came up on my search and the rest is history. I can honestly say WOFB IS THE BEST GYM IN (and out of) TOWN.
  3. Tell us about your sports & fitness background:
    I have always loved working out. At a very young age, my parents put me in gymnastics which I did for many years on and off throughout grade school and college. I had also joined a gym with my mom when I was around fifteen years old. I also played sports in school and was an equestrian for many years. Fast forward through life, being a gym rat was always a staple for me.
  4. Favorite Exercise (or type of workout): My favorite? EVERYTHING WOFB THROWS MY WAY!
  5. Least Favorite Exercise: Skipping WOFB!
  6. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
    WOFB and their workout program is designed to create results and transformations. Everything an exceptional program designed for optimal goal achievement WOFB offers and peruses. This has enabled me to actively reach my fitness goals without ever getting board or discouraged. I have never been so motivated and determined to reach my goals. Since staring WOFB, I have lost weight, gained muscle, become overall healthier, built endurance and pushed my limits all while having the honor of working out with like minded, goal driven, remarkable women who are as passionate about their results as I am. WOFB truly cares about their members and wants them to succeed in all aspects of their fitness goals and expectations… Truly the BEST GYM EVER!

HUGE CONGRATULATIONS TO YOU, ROSIEL.  Thank you for your kind words, but mostly, thank you for being such an inspiration to us all.  You are a walking testimonial that dedication, persistence and hard work always pay off!