How many calories should you eat?

March 1, 2019 by


Just when you thought all that math you learned in school was useless…. SURPRISE!  It’s ALL about the MATH!

Whether you want to lose, maintain or gain weight, you HAVE to know how much food you are putting into your body.  Your body receives food as energy and that energy is like fuel for your brain, muscles and organs.  If you have too much energy, it doesn’t get used/burned and is then stored for a rainy day.

To lose weight, you have to intake less fuel or burn more fuel than you ingest.

You have to create a caloric deficit so your body uses the stored energy for its needs – hence, burns the fat you already had stored!  That’s when you see that waist line shrinking!

So to lose weight, multiply your bodyweight (BW) by 10-14 (I usually use 12) depending on your metabolism, your current weight, how much weight you have to lose and activity level, and that’s how many calories you should consume everyday.  Or go to the LoseIt app and it will do the math for you.

Next, I will go over the importance of WHAT you eat.



February 28, 2019 by


Meet us at our favorite FIU spot this SATURDAY, MARCH 2nd!!

Be there at 6:59am, ready to sweat and push through a calorie-scorching, leg- and booty- burning, muscle-building fitness challenge!

A killer workout, guaranteed to leave you feeling accomplished, and pleasantly sore.

(If you are new to FIU and need more info re: meeting spot, comment below.)


And then later on that day, if you want to learn some great martial arts and self-defense techniques, Coach Edir will be conducting a Muay Thai seminar at FFA @ 2PM.

Muay Thai (or Thai boxing) is kickboxing that originated in Thailand and is used everywhere in the world, including right here, in our bootcamp – the Friday and Saturday kickboxing classes!!  It is as an effective martial art & that’s why you’ll see it being used in the sport of MMA (mixed martial arts), namely in the UFC.  It is referred to as the art of eight limbs, as it encompasses kicking and punching not only with the hands and feet, but also using the elbows and knees.  JOIN US!!!


Some WOFB-approved snacks!

February 27, 2019 by


  1. Banana with nut butter (cashew/almond or peanut) mixed with protein powder: 158 calories, 13.6 g of protein

  2. A 4.4-ounce container of low-fat cottage cheese (90 calories, 11 g protein) with one small peach, diced (51 calories, 1.2 g protein)
  3. Two hard-boiled eggs (156 calories, 12.6 g protein) and eight Kashi 7 Grain
    Crackers (64 calories, 2.1 g protein).
  4. 21 raw almonds: 145 calories, 5.4 g protein
  5. 5.3 oz container of vanilla nonfat Greek yogurt: 110 calories, 15 g protein
  6. Watermelon protein smoothie – 1 cup watermelon, 1/4 cup strawberries, 1/2 scoop protein powder, water & ice: 165 calories, 25.1 g protein


  7. 3/4 cup shelled edamame: 150 calories, 12 g protein
  8. 1/4 cup canned tuna in water (45 calories, 9.8 g protein) mixed with one tablespoon hummus (35 calories, 1 g protein) on half a whole wheat English muffin (60 calories, 3 grams protein)
    I also like mixing my tuna with mustard and a side of cucumber spears!
  9. Two slices of roasted turkey deli meat (44 calories, 7.2 g protein) rolled with one slice of provolone (98 calories, 7.2 g protein)
  10. Turkey or beef jerky (avoid the ones with high sugar) – 28 g or 1 oz:  116 calories, 9 g protein


February 26, 2019 by


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February 21, 2019 by

**I have been sending out emails about the CALENDAR CHALLENGE and still haven’t received a response from many of you.  Please check your email – inbox and junk folder! Please message me here if you haven’t received anything yet.**




SOLE SISTERS – Are you up for some…

A.  INCLINE RUNNING to engage the legs and glutes, and lungs, of course!!!?
B.  BEAUTIFUL SIGHTS and breathtaking scenery?
C.  A GREAT START to your Saturday – which means you’re likely to be happier all day!?

If you answered YES to any one of the above, then JOIN US at the KEY BISCAYNE bridge this Saturday, February 23rd at 6:59 AM.  You won’t regret it!!  We will meet at the start of the bridge in the parking lot.

**If it is raining, please check back here for confirmation to redirect to FIU.**  


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Also, it’s time to RSVP for this Sunday’s 1st EXTRA WORKOUT!!!!!  I’m so excited!
Please RSVP for either 7am or 8am, for Sunday, Feb 24 and bring your A-game!



February 19, 2019 by

OK, so here are some helpful tips for this challenge…

1. First off, WATER – you need to drink lots of it.  Research has shown you need to drink about 2/3 of your body weight in ounces.  I like to either fill my daily quota in a jug or gallon first thing in the morning, or I keep a log of the # of glasses I’ve had on my iPhone throughout the day.  HINT – the best indicator is your urine.  If your pee is dark, you’re not drinking enough H2O!

2. MEAL PREP – there’s no better ingredient for success than PREPARATION! If you don’t have your meals ready to go or at least have an idea of where your meals are coming from ahead of time you will get hungry and resort to eating whatever you can get your hands on!  (TRUST ME!!!) I like to prep for 2-3 days in advance – any more than that and your food is EW! I never reheat chicken – I eat it cold….have you ever tasted reheated chicken? EW! Some good snacks to have ready in your refrigerator…boiled egg whites, portioned cottage cheese, celery/cucumber spears with a bit of a Greek yogurt dip.  Also cut up your veggies so it is easier to prep during the week.

3. CONSTIPATION – you may run into it later on. It’s common when you change your eating habits and increase your protein intake. Just make sure to drink lots of water, and eat your veggies. You may want to switch your rice servings for a sweet potato.

4. If you want to TRACK your FOOD INTAKE, both calories and macronutrients, there are a lot of really cool apps out there… more so, these apps can also give you an idea of how much you have to eat on a daily basis to reach your goal.  For this challenge, I am using Lose It!  We can create a group on there if enough of you want to.  I am also going to create the Facebook group once we have everyone registered.

Sometimes we need a little help to get all the nutrients our body needs.  But which supplement are really necessary?
I will be elaborating more on SUPPLEMENTS over the course of the week…

Have a good night!


February 18, 2019 by


Today is the first day of our GET YOUR BODY CALENDAR-READY Challenge!

This means that today is DAY 1 of many things…

If this is your first challenge with us, this day may represent DAY 1 of the beginning of a new lifestyle.  You are embarking on a health and fitness journey to learn to adhere to better eating habits and more regular exercise.  The hope is that the next 12 weeks become….forever!

Some of you have been waiting for this challenge to buckle down from 2018…and that’s OK.  These challenges are meant to motivate and help us get back on track!  Staying ultra focused and maximally disciplined all the time is not always realistic.

If you are already happily on a life-long journey of health and fitness, you may just need a bit of tweaking with your eating.  Now is the time.

So today we will observe it as DAY 1 of a NEW LEVEL OF DISCIPLINE.  We are in search of how strong we can be, mentally and physically.  We are looking to dig deep and take our motivation and focus to a whole new level…one we didn’t even know existed within us.  Once we find it…then we have to maintain that for at least 90 days!  Are you ready????   Let’s do it!





February 14, 2019 by


Meet us at our favorite FIU spot this SATURDAY, FEB 16!!

Be there at 6:59am, ready to sweat and push through a calorie-scorching, leg- and booty- burning, muscle-building fitness challenge!

A killer workout, guaranteed to leave you feeling accomplished, and pleasantly sore.

(If you are new to FIU and need more info re: meeting spot, comment below.)


February 13, 2019 by

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February 12, 2019 by

was the song that closed out a beautiful ceremony on Sunday night at the 12th Annual WOFB Banquet and Awards Gala.  It is indeed a wonderful world when you are lucky enough to be surrounded by strong, genuine and motivated women.  It was such an honor to put the evening together for you all.  Thank you to all those who attended – students, their families and WOFB instructors, and made it a night to remember!