Archive for March, 2023


March 28, 2023

April is around the corner, and so is our….


March 27, 2023

Rome wasn’t built in a day…. And neither were you!

Big results start with small, CONSISTENT changes.

Here are 5 swaps you can make that will impact your health significantly. I PROMISE, that if you are consistent, faithful & patient, you will SEE positive results!


Can you handle 1-2 minutes a day???? That’s all we’re asking for! It’s not much at all!

Starting tonight, before you go to bed, you will hold the plank for the indicated time. You will increase your hold time every night by 10 seconds. If you don’t feel you are ready to progress, hold it for the same amount of the time as the previous day. You can struggle, you can drop your knees for a breather, you can scream…. BUT YOU CANNOT GIVE UP!

You will record each session and do 2 things:

  1. Send the video to Lorraine via WhatsApp immediately after doing it. It has to be sent before midnight of the same day in order to be valid.
  2. Next, post a snippet of the video on your IG story / social media page (or Facebook) & tag us @WOFBmiami. We will pick 2 winners who complete the challenge to get a FREE WOFB t-shirt or tank top and a FREE WOFB towel!

READY, SET & GO!!!!!!!!!!!!!!!!!


March 21, 2023

In honor of the first Sunday of spring, let’s workout H.I.I.T style!

Email with your name to get your RSVP. Space is limited!!


March 20, 2023

It’s also the first day of spring! Which means….. summer is around the corner. Eeeek, time to really focus on those fitness goals!

Losing fat isn’t easy…I don’t have to tell you that. When I get overwhelmed with all the things on my plate, my husband always asks me, “How do you eat an elephant?” The answer is ONE BITE AT A TIME. This can be applied to any project or goal you are tackling, including weight loss! You can’t lose 10 lbs in a week, but you can start chipping away at those calories that will add up to 10 lbs. You can start with little changes that will result in big, habit-forming ways that will lead you to success.

So what if you could drop 100 calories or more per day by making a single change to your meal or snack? It is possible – you’ve just got to know where to swap. Check out the list below to find out easy swaps that will drop 100 calories from your daily intake.

BUT FIRST, let me say that if want to reduce body fat, start by cutting down the sugar in your diet. Sugar encourages fat storage by causing your insulin levels to rise. This includes your morning cafecito! A few weeks of cortadito sin azucar and you’ll wonder how you ever enjoyed such sweet coffee.

Ready? Get swapping!

#1: From 2 Slices of Bread to 1

No, you don’t have to give up bread altogether. If you want to quickly watch 100 calories slide off your meal, all you’ve got to do is toss the top piece of bread from your sandwich or the top bun from your burger. It may require a bit of balancing on your part, but it will instantly save you 100 calories and help that loaf of bread go twice as far.

#2: From Cream to Nonfat Milk

Have a hard time taking your coffee straight? You’re not alone. Not interested in giving up coffee altogether? Then you’re going to need to find a new option to the creamer-heavy concoction you make on a daily basis. The easiest solution is to swap out your creamer for milk. Lucky for you, this small swap pays off big, cutting 100 calories from your morning jolt.

#3: From Juice to the Real Thing

Orange juice is a staple of many folks’ breakfast routines. What if you tossed the juice and went for the real thing—a genuine, bona fide orange? You probably already guessed that this, too, would shave a lot of calories from your meal. At the same time, you’ll get more fiber to keep your day moving along well.

#4: From Shake to Milk

When the stress of life gets to you, few things help you forget about your troubles better than a chocolate milkshake. Unfortunately, that shake leaves you feeling bloated and for good reason. It’s jam packed with calories. Get the same chocolate comfort with a glass of chocolate milk instead of a shake and cut out at least 100 calories.

#5: From Bacon to…Bacon

What if there was a way to have your bacon and eat it, too—without quite as many calories? There is. Going for an ounce—yes, just one ounce—of maple turkey bacon instead of the pork version will shave more than 100 calories from your daily consumption. And it’s just as tasty!!


March 17, 2023

Here’s a great snack that’s sure to bring out the Irish strength in you!

Kiwi Green Smoothie

  • 1 frozen bananas
  • 1 fresh kiwi, skin removed
  • 1 cup water
  • 2 handfuls baby spinach
  • 1 scoop pure whey protein powder

Throw all the ingredients in a blender and enjoy!


Tomorrow’s SOLE SISTERS is at the beautiful Key Biscayne bridge!!! Meet us there at 7am, in the parking lot at the foot of the bridge! See you there!


March 15, 2023


March 13, 2023


March 9, 2023


That’s right!!! This Saturday, March 11 at 7am, meet us in the parking lot next to the Tropical Park track to get our sweat on!

See you there!


March 8, 2023




March 7, 2023

Wednesday, March 8, is International Women’s Day – and here is one woman we should celebrate this month:


1. Age: 25

2. Occupation: I do administration for a roofing company 

3. When did you start WOFB and how did you hear about us?
I started training February 2021, a close friend that use to be a part of the Boot Camp recommended I try it out.

4. What is your sports/exercise background?
I was always an active kid trying every sport I could, but track was my favorite.

5. Favorite workout/exercise: I love HIIT workouts 

6. Least favorite workout/exercise: Renegade rows are by far my least favorite!

7. What changes have you seen in yourself since starting WOFB?
I hit my weight target and have been able to stay consistent, also I feel stronger and way more energized, focused, and happy!

Thank you again for the opportunity!! It has been an awesome journey!!

AMAZING WORK ANA!!! We are so proud of you! You’ve lost almost 15 lbs, and your consistency & discipline are an example of a role model student. Soon to be a mother, and still training before the sun comes up, you show your dedication to lead a fit and healthy lifestyle. Keep up the great work!