WEEKEND FUN!

May 16, 2018 by

SATURDAY, MAY 19

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7 AM – Join us a for an intense (but fun), sweat-filled hour as we tackle the FIU stairs!!

Meet us in our favorite garage at 6:59am.  Leave a comment below if you need more specific instructions on where to meet us!

9 AM – Want to know what all the hype is about?  Come see for yourself!  Bring a towel, a friend and some water!

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WORKOUT TOWELS ARE IN!!!

May 14, 2018 by

Hey Ladies!!

Hope the weekend was good to you!

Workout towels are in!!!  Get one while they last!  See Coach Lo.

They’re absorbent, cool-looking and only $5 each!  Ask Marisa – she will tell you!!

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To all the selfless moms out there…

May 13, 2018 by

you are appreciated!

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NEXT TIME YOU FEEL LIKE GIVING UP…

May 11, 2018 by

REMEMBER THIS:

  1. Fat loss is tough!  It’s challenging!  It takes TIME, FOCUS & PATIENCE.  You are capable of all those things so believe in yourself and stay the course!
  2. You’re investing in your HEALTH – your mental and physical well-being.  It is better to eat clean and exercise than pay to see a doctor who will prescribe meds for high-cholesterol, diabetes, hypertension, etc…  You can prevent all of these maladies with the right foods and daily activity.
  3. Diamonds are built under a pressure!  Embrace the journey!  Live in the moment and appreciate the tools you have to get to your destination and fulfill your goals.  GREAT THINGS TAKE TIME!!
  4. Focus on what you CAN do, not on what you can’t do!
  5. It’s NEVER too late to start….  or to start over again tomorrow.
  6. There is no such thing as perfection.  Social media can be misleading and depressing.  Most of it is fake!  Aim for CONSISTENCY & PROGRESS. Aim to be better than yesterday…
  7. What’s the alternative – give up??  NO WAY!  The only way you can FAIL is not to try again.  KEEP TRYING, you will eventually get it!!!!

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HAVE A GREAT WEEKEND!!!

 

SOLE SISTERS

May 10, 2018 by

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Who’s down for some fun in the park!?  Tropical Park that is!  Meet us by the hill at 6:50am this Saturday, May 12.  The hill is closer to the Miller entrance and has plenty of parking around it.  It will be a fun and calorie-scorching workout as usual!  Bring lots of water and your A-game!

 

STUDENT OF THE MONTH…

May 6, 2018 by

JESSICA

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1. Age: 29

2. Occupation: Stay at home mom.

3. How did you find out about WOFB?
I started my WOFB journey on January 9th, 2018. I found out about you guys through yelp/google when I was looking to join a CrossFit type group. I was in a desperate state to find something that motivated me enough to want to lose weight and live a healthier lifestyle. I knew I needed a team like atmosphere to get me going because honestly, I needed to be held accountable otherwise I just wouldn’t push myself and stay consistent.

4. What is your background in sports/exercise?  
Growing up I was always involved in sports. One sport in particular being volleyball. To say I have a passion for the sport is an understatement. I started playing volleyball at a young age, playing year round in volleyball clubs and throughout high school. I ended up playing at a Community College in Oregon and began training as a collegiate athlete which brought me a love for weight training. We would train five days a week on the court scrimmaging and then hit the weight room. I loved it!! That being said, sports and fitness have always played a pivotal role in my life. Fast forward to becoming a mother of 2 and trying to reestablish a fitness regimen, the team atmosphere and motivation at WOFB has helped me find that same passion for fitness I once did and reach fitness milestones I never thought I would have otherwise.

5. Favorite exercise: Weight training (squats, deadlifts)

6. Least favorite exercise: Running

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
One HUGE change I’ve seen in myself since starting WOFB is my mentality. I am happier, I feel good, I have more energy to keep up with my kids, my whole outlook on life is different. It’s crazy. I have delt with depression and anxiety in my life so to feel like ME again is just amazing. Along with mentality comes my physical changes. I’ve lost weight, noticed my body has become more defined and toned. I see it in my clothing, going down a few sizes. I still have a long way to go but I feel stronger everyday!!

Jessica, we couldn’t be happier to award you Student of the Month!  You are outstanding – as a team player and in your performance.  Your hard work is exemplary and it’s definitely paying off!!  Keep up this momentum!!!  HUGE CONGRATS from your WOFB family!

8 SIGNS YOU’RE EATING TOO MUCH SUGAR…

May 4, 2018 by

Do you think you might be consuming too much sugar?

Sugar is delicious, there’s no debate about that.  And of course, allowing yourself a sugary treat every now and then is almost necessary to keep your sanity.  However, if you can constantly remind yourself of the dangers and side effects of the sweet stuff, you can keep your consumption of it in check.

I found this article on a fitness blog and thought it was worth sharing.

8 SIGNS YOU’RE EATING TOO MUCH SUGAR

 

Have a great night!

THE WOFB TEAM

GOT STAIRS???

May 2, 2018 by

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SOLE SISTERS are back at FIU this Saturday, May 5 @ 6:59am.

Do you want strong legs and glutes?
Do you want to improve your cardiovascular endurance?
Do you want to burn over 500 calories?

If you answered YES to any of the above questions, then meet us at FIU in our favorite parking garage!!!!!

If you need further information about our meeting place, please comment below and you will be emailed.

 

Announcement…

May 2, 2018 by

coming soon!!!!  Stay tuned.

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MEAL HACKS!

April 30, 2018 by

These days, the term ‘hack’ is being used to describe a ‘quicker, easier and more effective method for achieving a goal’.

That being said, today’s theme is MEAL HACKS, a.k.a. fat loss hacks…how to find more effective meal options (or replacements) to aid in losing fat & achieving a healthier lifestyle.

#1: CAULIFLOWER RICE

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This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

Check it out for yourself:
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You can make cauliflower rice yourself or you can now buy it in the frozen aisle of your favorite supermarket.  Here’s a photo tutorial if you want to try doing it yourself:
https://ohmyveggies.com/cauliflower-rice/

#2: VEGETABLE NOODLES

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There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains.  Pasta has its benefits but on a day to day basis, when trying to lose fat, it can be dangerous!  It is very high in calories –

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Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Here’s another helpful link to several different ways you can make zucchini pasta:
https://downshiftology.com/how-to-make-and-cook-zucchini-noodles-the-most-popular-methods/

 

#3: LETTUCE-WRAPPED

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By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way!


#4: WATER

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This one is a no-brainer!
So many weigh/fat loss goals are left in the distance because of empty calories that people are not even aware of…from sugary “fruit” juices to calorie-packed coffee beverages.  Check your numbers!!  Better yet, replace all beverages with water!  This simple hack could change your life.  

If you find water to be boring, infuse it with some fruit, or throw in some lemon/lime slices.  As with everything, in time, you will ask yourself how you used to drink all your calories!

Have a great week!

WOFB TEAM