Archive for February, 2020

Break the cycle!

February 27, 2020


Cauliflower-Crusted Spinach Feta Pie

February 26, 2020




For the crust

  • 1 large head cauliflower, cut into 8 cups (1920 ml) florets
  • 1 tablespoon Parmesan cheese, shredded
  • 2 large egg whites

For the filling

  • 6 large egg whites
  • 2 large eggs
  • 10 ounces (284g) frozen spinach, thawed and drained
  • 3/4 cup (100g) feta cheese, crumbled
  • 1/4 cup (60ml) green onion, chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground black pepper


For the crust

Preheat the oven to 400°F (200ºC), and coat a a deep, 9-inch pie pan with cooking spray, & put aside.  Spread a clean tea towel on the counter for draining the cauliflower.

Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high. The cauliflower should be tender. Transfer half of the cauliflower to a food processor and process mincing finely. Dump the cauliflower on the clean tea towel, and repeat with the remaining cauliflower. Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.

While it cools, whisk the 2 egg whites with the parmesan in a medium bowl. When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead the cauliflower over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few minutes. When nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix. Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan. Bake for 15-20 minutes. The edge will be browned and the bottom will look dry.

For the filling

Whisk the remaining egg whites and the whole eggs in a large bowl. Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano and pepper. Stir to mix, and pour into the baked shell. Smooth the top and bake for about 35–40 minutes, until the top is puffed in the center and the eggs are cooked through. Cool on a rack for five minutes before slicing into 7 pieces.

Serves: 7 | Serving Size: 1/7 of a 9-inch pie

Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g   

A little goes a long way…

February 24, 2020


Here’s some inspiration to shed some excess weight:

One Pound of Weight Lost Unloads 4 Pounds of Joint Stress 

Read more about it here: –>


Slight schedule change….

February 21, 2020

Happy Friday ladies!

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Tomorrow’s forecast is hinting at a cool, wet morning.  For that reason, we are redirecting our workout to FIU (from Key Biscayne).  We will meet at the FIU garage at 7 AM, for a super duper (& sheltered) workout!

See you in the morning!!  If you want to join us but are unsure about meeting location, send us an email at for more specific directions.


February 19, 2020

Ladies, let’s face it.  Trying to do the right thing all the time is not easy…. losing weight, getting lean, eating clean….they all require effort and preparation.  If you’re like me, you feel hungry most of the time, and when you open the fridge door, it’s almost impossible to fight the temptation to grab something delicious.  However, there are products you CAN eat during the day without risk of gaining weight as they contain a minimum amount of calories.   WE CAN DO THIS!  WE ARE SUPERWOMEN!

1.  Celery

Approximately 95% of celery is water. This super healthy product contains 30% of your daily requirement of vitamin K. It’s best to eat celery when it’s fresh as it loses most of its useful properties within five days of cutting.


2.  Egg whites (Lorraine’s favorite)

I like to use one egg and 4-5 whites for breakfast, either scrambled or omelet-style.  Mix with spinach and veggies and get a tasty meal!  You can also hard boil them and use as snacks.


3.  Lettuce/Mixed Greens (Romaine, Spinach, Arugula, Red/Green Butter, etc)

Lettuce – all types, is packed with vitamins A and C as well as folic acid and iron. It’s practically devoid of calories, so its consumption in large quantities won’t cause any weight gain.

4.  Cucumbers


Cucumbers contain almost the same amount of water as celery. Fresh crunchy cucumbers have significant health benefits. The skin of a cucumber contains most of its nutritional value, particularly beta-carotene, which is good for your eyes. So it’s better not to peel them.

5.  Cauliflower

Cauliflower is an excellent source of vitamins C and K. It’s most nutritious when eaten raw.


6.  Tomatoes

Tomatoes are full of lycopene, vitamins A, C, and B2, folic acid, fiber, chromium, and potassium.  I like the cherry ones – I throw a few in my salad or take a handful as a snack.

7.  Broccoli

Broccoli provides vitamins A, C, E, and K, & contains approximately 20% of your daily fiber requirement.


8.  Popcorn

Popcorn is “bad” when it’s loaded with butter/oils, cheese and salt.  However, air-popped popcorn is a great snack!  It mostly consists of air, and you can enjoy eating it without fear of gaining extra weight, so pop your own and enjoy.  It also has fiber.


9.  Sugar snap peas

Sugar snap peas are very low in calories: a cup of peas contains around 35 kcal. They’re quite rich both in fiber and protein.


10.  Grapefruit

Grapefruits help to stabilize blood sugar levels. They’re full of vitamin C and filling.


11.  Strawberries

Another indispensable product for all those losing weight. Strawberries are rich in potassium and fiber and have an anti-inflammatory effect.

12.  Blackberries

Blackberries are full of antioxidants and vitamin C. Plus, they have an amazing taste. They’re safe even for those who have been on a diet for a long time. The caloric content of the product is relatively low.


13.  Blueberries

Blueberries have more antioxidants than any other fruit. Therefore, a cup of blueberries will help you balance your diet. This food is light in calories, so you don’t have to worry about the risk of gaining weight.



February 18, 2020



February 17, 2020

In honor of HEALTHY HEART month, we have teamed up with Rump Shakers Studio to bring you Heart Healthy Zumba!

Join us this Sunday, Feb 23, 2020 at 9:30 AM for a fun and calorie-burning Zumba class.  Shake your rump, while you strengthen your heart… and all for a good cause!!  It’s only $5 for members, and bring a friend for $10.  All proceeds are being donated to the American Heart Association.

Sign up with Coach Lorraine or RSVP at and pay via cash app $FFAWOFB



Body fat % is where it’s at!

February 17, 2020


OK, so maybe don’t completely ditch the scale because it can be a helpful tool, but don’t let it control you.

When it comes to weight/fat loss, progress is best measured with body fat calipers and/or a tape measure, a mirror, the fit of your clothes, and most importantly, how YOU feel.  The scale can help if you are very overweight, but it is not always an exact indication of how you’re progressing at a specific point in time.  Keep that in mind, be patient and stick to your goals!

Have a great Monday!


February 12, 2020

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February 11, 2020


That’s right, ladies, SWEAT WITH YOUR SWEETIE this Sunday, Feb 16 during our COUPLES H.I.I.T WORKOUT @ 9:30am.  Bring your significant other (…if they can keep up), and challenge them to a WOFB Valentine’s workout.  Register with Coach Lorraine or Coach Abraham.  It’s for Elite members only and it’s FREE.


Also on Sunday, Feb 16, is our first extra workout for our challengers of the 12-WEEK GET YOUR BODY PHOTO SHOOT-READY challenge!  We will have 2 workouts as usual, 7am or 8am.



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