Archive for October, 2022

It’s Halloween!

October 31, 2022

BE SAFE….. say NO to sugar!


October 28, 2022

What a fun weekend ahead!

Tomorrow’s SOLE SISTERS workout is sure to have your heart pounding and your legs shaking! Are you game? If so, meet us in our favorite parking garage at 7am!


October 24, 2022



October 19, 2022

This Saturday, Oct 22, join us at one of our favorite run spots – the Key Biscayne bridge!

We’ll meet in the parking lot adjacent to the start of the bridge at 7am.

Here’s Your Guide to Eating Out… Healthy!

October 18, 2022

Appetizers are a great way to start out a leisurely meal, but can also quickly derail your good intentions. SKIP THE APPS!

But it you MUST:

Don’t Order:

  • Anything fried. Fried foods are a favorite but will do damage that even the most intense workout won’t undo.
  • Creamy dips. These are filled with fat and usually come with something fried to dip in it.
  • Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order:

  • Green salad. Ask for olive oil & lemon for your dressing and no croutons.
  • Lettuce wraps. These are delicious, protein-filled and low in carbs, if you skip the heavy sauces and cheese.

Calories in drinks are sneaky because they don’t fill you up.  This means that you end up taking in far more calories than you bargained for.

Don’t Order

  • Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no-win situation.
  • Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
  • Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

  • Water. Don’t laugh! Water is the best beverage of all.  Water all day!
  • Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.

This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

  • Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then don’t order a plate of pasta.
  • Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
  • Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

  • Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
  • Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
  • Soup and salad. Stick with broth-based soups that contain protein and pass on the breadsticks.


The WOFB Team!


October 13, 2022

TROPICAL PARK here we come!

This Saturday, Oct 15, meet us in the parking lot next to the bleachers/track at 7am!

Hope to see you all there!


October 11, 2022


With the pads/flats of your 3 middle fingers, check the entire breast and armpit area pressing down with light, medium, and firm pressure. Check both breasts each month feeling for any lump, thickening, hardened knot, or any other breast changes.


Visually inspect your breasts with your arms at your sides. Next, raise your arms high overhead.

Look for any changes in the contour, any swelling, or dimpling of the skin, or changes in the nipples. Next, rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women’s breasts do, so look for any dimpling, puckering, or changes, particularly on one side.


When lying down, the breast tissue spreads out evenly along the chest wall. Place a pillow under your right shoulder and your right arm behind your head. Using your left hand, move the pads of your fingers around your right breast gently covering the entire breast area and armpit.

Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast.


October 10, 2022

For almost 40 years now, October has been recognized as National Breast Cancer Awareness Month. It is a time devoted to breast cancer education, research and the importance of prevention with early detection.

“Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.” ( While mammograms can help you to detect cancer before you can feel a lump, breast self-exams help you to be familiar with how your breasts look and feel so you can alert your healthcare professional if there are any changes. What kind of changes should you be looking for?

  • Nipple tenderness or a lump or thickening in or near the breast or underarm area
  • A change in the skin texture or an enlargement of pores in the skin of the breast  (some describe this as similar to an orange peel’s texture)
  • A change in the appearance (size, symmetry, inverted nipple, etc.) of the nipple/breast.
  • A lump in the breast (It’s important to remember that all lumps should be investigated by a healthcare professional, but not all lumps are cancerous.)
  • Any unexpected nipple discharge (bloody or clear)

WEAR PINK ALL WEEK! Stay tuned for more helpful breast information. We will cover self-exam techniques tomorrow!



October 6, 2022

in beautiful Coconut Grove this Saturday, Oct 8, 2022 at 7am across from Greenstreet Cafe (3468 Main Hwy) for a walk, run or jog. Get your miles in and get the weekend started right!! Hope to see you all there!

OCTOBER is for the LADIES!

October 4, 2022

1 in 8 women will be diagnosed with breast cancer in their lifetime.

October is Breast Cancer Awareness Month, an annual campaign to increase awareness of the disease.

Download the free eBook, Breast Problems That Aren’t Breast Cancer, available to you on the National Breast Cancer Foundation website, to learn about the most common benign (non-cancerous) breast problems, how to detect them, if they are harmful, and how they’re treated.