October 15, 2019 by

61fwuwtEtCL._SL1500_ 2.37.00 PM.jpg

October is Breast Cancer Awareness Month – a worldwide annual campaign involving thousands of organisations, to highlight the importance of breast cancer awareness, education and research.

Tomorrow, Wednesday 16th, let’s show our support and…



October 14, 2019 by

Microsoft Word - Document3.docx

Time waits for no one!

So STOP putting off that list of THINGS TO DO…  Get to it NOW!

STOP telling yourself, “I will follow the meal plan tomorrow.”


Take one step forward everyday, towards your goals – no matter how small.  As long as you’re moving forward, you’re doing good!  Maybe today, you cut out the sugar in your coffee… or maybe it’s that extra hour of sleep or that extra liter of water you’ll remind yourself to drink by bringing a water bottle to work.

Whatever you do, inch your way closer to happiness, a.k.a. ACCOMPLISHING YOUR GOALS!!



Winter is coming!

That doesn’t mean much in Miami, but for those few weeks of the year when it’s a little chilly and you want a long sleeve shirt to train in, we’ve got you covered!

118047_original copy


We’re printing our first-ever batch of long sleeve shirts!  Get one while they last!


And on that note…. it’s time for another SHIRT CONTEST!

We need a new shirt slogan and/or image!!!



Come up with WOFB’s next new slogan and/or creative image and you’ll win a:

  • FREE WOFB t-shirt or tank top
  • FREE WOFB mesh bag!!! 
Screen Shot 2019-10-14 at 6.15.29 PM copy copy

Contest deadline is Friday, Oct 25, 2019.  Winner and winning slogan and/or image will be announced on Monday, Oct 28th, 2019.

Enter by emailing your idea(s) to WOFBmiami@gmail.com.  Unlimited entries allowed.

Screen Shot 2019-10-14 at 5.59.42 PM

What are you doing this Thursday night?

Join us at Dr. Campos’ Wellness & Aesthetics Center for an evening of BEAUTY & BUBBLES!

Dr. Maria Campos is a passionate and patient-focused medical doctor who recently established her own aesthetics facility to provide her clients with the best skin care!  Come enjoy this FREE event, Thursday, Oct 17, 2019 from 5-9pm, and see all that Dr. Campos has to offer in her beautiful, new office.

Register below and come enjoy Mini Spa Treatments, Raffle Prizes, Food & Champagne



October 10, 2019 by

With so much competition on the grocery shelves these days, coupled with us trying to eat as healthy as possible, we often rely on food labels to help us decide which products to buy.

There are a lot of claims being made on food packages these days, but they don’t always mean what you think.  Plus, research shows that consumers often assume foods with these claims are healthier than those without them… and that the actual nutritional facts don’t do much to change people’s minds.  Don’t be blinded by buzzwords!

Read on for the full scoop…




Pop quiz!
Does the official, government-regulated term “all-natural” ensure that a product is:
a) free of all artificial ingredients,
b) healthy,
c) made without any GMOs,
d) all of the above, or
e) none of the above?

Shocker alert!
The answer is e) NONE of the above!

This is because there are no official guidelines — neither the US Food & Drug Administration nor the Department of Agriculture has criteria or requirements for what can and cannot be labeled all-natural. You’re basically taking the company at its word. I’m not saying that these companies are lying, but it all comes down to semantics — something that one company considers “natural” might be an additive that you’d consider pretty processed. Our advice for natural-food purists? Check the ingredient list for the full 411. And when it comes to weight loss and weight management, you’re gonna wanna read the nutrition panel carefully.




This is one of the most popular and divisive label claims out there right now. Much like all the claims on this list, people tend to think gluten-free = diet-friendly.  In fact, a study found that 27 percent of gluten-free-food consumers eat these foods because they feel they’ll help their weight-loss efforts, and 65 percent of consumers who choose gluten-free foods do so because they believe them to be healthier than foods containing gluten.  But as one of the study’s food analysts explained, “there’s been no research affirming these beliefs.”

The good news for those who avoid gluten due to celiac, sensitivity, or because they just feel better when they avoid the stuff? As of 2013, official regulations dictating gluten-free standards are in effect.  So if you see that labeling, you can take it at face value.  Just don’t read more into it…




This word is associated with wholesome and healthy… but it really refers to how the agricultural products were produced, grown, or raised.  When it comes to plant life, that means no conventional pesticides, forbidden synthetic fertilizers, bioengineering, etc.; for meat, poultry, and eggs, it means the animals can’t be given antibiotics or growth hormones.  Many studies have shown that organic foods may have certain health benefits, while others have found none.

The important thing to remember is that just because a food is organic does not mean that the food is good for you — organic brownies, burgers, pizza, milkshakes, and more can still pile on the pounds (resulting in other kinds of health risks). Read the nutritional panels.  On the bright side, the USDA does regulate what can and cannot be considered organic. (At least that’s what we’re told!)

TAKE HOME – Read the nutritional labels, watch your portion sizes and try to aim for whole, natural, unprocessed foods!


October 9, 2019 by

will be in scenic Coconut Grove this Saturday, Oct 12.  Meet us at 7am sharp across from Greenstreet Cafe (3468 Main Hwy, Miami, 33133).  Parking is FREE along the streets until 10am.



October 8, 2019 by


…If so, you’re not alone.

So why is it that when the sun goes down, it seems like we want to eat anything we can get our hands on?

When you’re tired, everything works at a much slower pace, including your will to resist.  After a long day of work, mothering duties, exercise, dealing with people, etc… you just want to sit in front of the TV to unwind for a few minutes before you go to bed…. and that’s when the munchies set in!


  1. Eat well throughout the day so that you’re not ravenous when you get home.  FOLLOW YOUR MEAL PLAN!
  2. Limit the amount of junk food available in your home or remove it altogether.  OUT OF SIGHT, OUT OF MIND!  This one is HUGE!
  3. Take up a hobby that you can do at home so you can busy yourself with something other than watching TV and eating at night…writing, assembling model cars, painting, etc..
  4. Go to bed at a reasonable hour to avoid getting too hungry.
  5. USE DISCIPLINE – just don’t do it!  Keep your goals close and remind yourself why you’re doing this.  Think of how you’ll feel in the morning, knowing you gave in!  Whatever motivates you, use it when you’re most vulnerable.
  6. Brush your teeth!  This one helps me.  Plus, have you ever tried to eat something right after?  Ew.
  7. Keep “FREE” snacks on hand … cucumber spears, celery sticks, green/yellow/red pepper slices, sugar-free gum, boiled egg whites, air popped popcorn.

Keep up your efforts, you won’t regret it!  …because every drop in the bucket counts!


October 4, 2019 by

Look who’s turning heads this month…



  1.  Profession:  Real Estate Investor
  2. When did you first start training at WOFB and how did you find out about us?
    I started training at WOFB in May of 2019. I was looking for an all Women’s gym that would push my limits and beyond….. As fate would have it, WOFB came up on my search and the rest is history. I can honestly say WOFB IS THE BEST GYM IN (and out of) TOWN.
  3. Tell us about your sports & fitness background:
    I have always loved working out. At a very young age, my parents put me in gymnastics which I did for many years on and off throughout grade school and college. I had also joined a gym with my mom when I was around fifteen years old. I also played sports in school and was an equestrian for many years. Fast forward through life, being a gym rat was always a staple for me.
  4. Favorite Exercise (or type of workout): My favorite? EVERYTHING WOFB THROWS MY WAY!
  5. Least Favorite Exercise: Skipping WOFB!
  6. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
    WOFB and their workout program is designed to create results and transformations. Everything an exceptional program designed for optimal goal achievement WOFB offers and peruses. This has enabled me to actively reach my fitness goals without ever getting board or discouraged. I have never been so motivated and determined to reach my goals. Since staring WOFB, I have lost weight, gained muscle, become overall healthier, built endurance and pushed my limits all while having the honor of working out with like minded, goal driven, remarkable women who are as passionate about their results as I am. WOFB truly cares about their members and wants them to succeed in all aspects of their fitness goals and expectations… Truly the BEST GYM EVER!

HUGE CONGRATULATIONS TO YOU, ROSIEL.  Thank you for your kind words, but mostly, thank you for being such an inspiration to us all.  You are a walking testimonial that dedication, persistence and hard work always pay off!


October 2, 2019 by


This SATURDAY, OCTOBER 5, SOLE SISTERS will be tackling the ups and downs of our beautiful Key Biscayne bridge!   If you’ve never run this one before, it’s a MUST.  Breathtaking views, and miles of incline and decline for great strengthening & cardio gains.


Meet us in the parking lot immediately before the start of the bridge at 6:59AM.  There is ample parking and it’s free of charge.  In case of rain, we’ll redirect to meet at FIU in our favorite parking garage.  Check back here for location changes closer to the date.

And lastly,





October 1, 2019 by

LOVE this time of year!   So much going on – stay tuned for our CALENDAR OF EVENTS!



September 30, 2019 by


Make your own healthy BREAKFAST EGG MUFFIN cups with whatever veggies you have in your fridge. They’re easy to make & perfect for reheating throughout the week!
Here’s what I used, but you can add your veggies of choice…
(If you must use cheese, use as little as possible for taste.)

  • 2 cups spinach, chopped
  • 1 tomato, chopped
  • ½ cup baby bella mushrooms, diced
  • 1/4 onion, chopped
  • 12 eggs
  • 1/4 cup unsweetened almond milk (or any milk)
  • ½ teaspoon salt
  • Freshly ground black pepper
  1. Preheat oven to 350 degrees Fahrenheit. Spray a muffin tin with non-stick cooking spray.
  2. Divide veggie mix evenly between 12 muffins in the tin.
  3. In a large bowl whisk together eggs, almond milk, salt and pepper until well combined.
  4. Fill each muffin about 3/4 way full with egg mixture, pouring over the veggies already in each tin.
  5. Bake for 20-25 minutes until eggs are set and puff up in the tin. Let muffins cool for a few minutes, then run a butter knife around the edges of each cup and remove. Serves 6 (2 egg cups each).
To meal prep: Make these ahead of time and pack in glass containers with 1/4 an avocado and ½ cooked sweet potato for a balanced, clean breakfast.


September 28, 2019 by

Mango-Cottage Cheese Snack Bowl
(with variations)



  • 1/2 cup (120 ml) cottage cheese (I like the Breakstone’s 2% low fat, reduced sodium.)
  • 1/4 cup (60 ml) mango, diced (You can substitute for any fruit.)
  • 2 tablespoons (30 ml) granola (If you prefer the granola with dark chocolate chips – then don’t use a sweetener.)
  • 1–2 teaspoons (5–10 ml) honey or maple syrup


Top cottage cheese with mango, granola, honey and enjoy.

Nutrition (per serving): Calories: 183; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Carbohydrate: 25g; Dietary Fiber: 2g; Sugar: 19g; Protein: 16g