Archive for the ‘News’ Category


February 23, 2023


This Saturday’s SOLE SISTERS meet will be in the pretty neighborhood of Coconut Grove. We will meet at the usual corner, across from Greenstreet Cafe.

If you don’t want a sluggish start to your weekend, meet us there this Saturday, at 7am!


February 20, 2023


February 13, 2023

This weekend!

February 8, 2023

SATURDAY, FEB 11, 2023 @ 7 AM




February 7, 2023


1. Age: 37 🥴

2. Profession: general contractor, professional fighter

3. When did you first start training at WOFB and how did you find out about us?
I started training at WOFB in 2006. I remember that I started while Rima was on her honeymoon! My mother had found a flyer on her car one day when she was at FIU, and she signed us up for the 6-week option they offered at that time. 

4. Tell us about your sports & fitness background:
I had not worked out or played sports prior to starting WOFB. I learned how to throw a punch when Rima trained me for her kickboxing classes! After that, I was hooked! I would sign up for the 6-week program again, and again- because I was too afraid to commit! 😂

The rest was history. Here I am 17 years later!

5. Favorite Exercise (or type of workout): kickboxing (duh!) and legs. 

6. Least Favorite Exercise: burpees

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Besides the positive changes in my body, I feel that fitness has helped me to release dopamine and balance my emotions in a positive way. When I’m stressed- I workout. When I’m an angry, I work out. When I’m frustrated or overwhelmed, WOFB is my favorite place to escape to! Also, the community and friendships that I have developed through WOFB are my favorite part about this entire journey!

AMAZING story! You are the role model for dedication, discipline and hard work…. You wear so many hats – mother, career woman, successful athlete, friend; you are proof that it’s all possible if you are determined, and willing to put in the time and effort. We are so proud of you & your accomplishments. Keep aiming for the stars!


February 6, 2023

February is American Heart Month, a time when all people can focus on their cardiovascular health.

Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

Just as exercise strengthens other muscles in your body, it helps your heart muscle become more efficient and better able to pump blood throughout your body. This means that the heart pushes out more blood with each beat, allowing it to beat slower and keep your blood pressure under control.

When you exercise regularly, your body’s tissue (including the heart) does a better job of pulling oxygen from your blood. This allows your heart to work better under stress and keeps you from getting winded during high-intensity activities.

Physical activity also allows better blood flow in the small blood vessels around your heart. Clogs in these arteries can lead to heart attacks. There’s also evidence that exercise helps your body make more branches and connections between these blood vessels, so there are other routes for your blood to travel if the usual path is blocked by narrow arteries or fatty deposits.

Exercise also increases your levels of HDL cholesterol, the “good” cholesterol that lowers heart disease risk by flushing the artery-clogging LDL or “bad” cholesterol out of your system.

Along with lowering your risk for heart disease, exercise:

-Keeps your weight down
-Improves your mood
-Lowers your risk for some types of cancer
-Improves your balance
-Reduces your risk of osteoporosis by increasing your bone mass
-Gives you more energy
-Helps you sleep better

For this month, we’re going to focus on cardio for heart health! This Wednesday, and every Wednesday from here on, we are running 2 miles. You will clock your time and save it. Every Wednesday, your goal is to beat that time!


February 2, 2023

…this Saturday, Feb 4, 2023 at 7am!!

Do you want to kick off your weekend feeling a million bucks?

If so, meet us at the Tropical Park track (in the adjacent parking lot), for an amazing, heart-pumping workout!


February 1, 2023

Mondays are for kickin’ A$$!

January 30, 2023


January 26, 2023

This Saturday, Jan 28, join us at 7am in the beautiful Coconut Grove neighborhood for our weekly run. Bring a friend or a family member – they’ll thank you for it!

Specific meeting spot is across from Greenstreet Cafe, 3468 Main Hwy, Miami, FL, 33133.