KNOW THE DIFFERENCE!

September 29, 2021 by

MEAL PREP ESSENTIALS!!!

September 28, 2021 by

FAIL TO PREPARE & YOU PREPARE TO FAIL!

There’s never been a greater truth in the fitness industry than this!  If you are not prepared, with a meal plan & workout schedule in hand and meals and snacks ready to go, chances are high that you will fall behind.  As boring as routines and schedules may feel, they are necessary for goal-chasing and productivity.

On that note, here are my favorite tools for meal prepping and eating clean:

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1.  Kitchen Scale
You may need a scale to measure the protein & other food amounts assigned on your meal plan if they are not packaged by weight.  Food scales range anywhere from $10-$50 (you don’t need an expensive one), and often come in handy!

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2.  Measuring Cup & Spoons
It’s always good to have measuring tools around.  You want to leave as little room as possible for error.  

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3.  Containers
You need enough containers to store all of your meals.  I recommend prepping 2x a week!  I usually prep for the same day and the following 2 days.  

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4.  Cooler 
Be prepared with your meals on-hand everywhere you go!

5.   Meal Plan
Of course, you will need the most important tool – a plan of what you’ll be eating!!!!  

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6.   Water bottle
If you’re like me – ‘out of sight out of mind’, then you need a bottle of water to remind you to stay hydrated!  You can also program a reminder in your phone  – there’s an app for that!
You’ll never believe… it’s called “Drink Water Reminder”.  

The most important part about losing weight/fat is your EATING.  It’s not only the most important aspect, but the most challenging one as well.  WITH ALL THAT BEING SAID, if meal prepping is not for you, there is still a way to achieve the results you want.    With PLANNING & PREPARATION, you can make healthy eating as easy as possible.  If you don’t have the time or capacity to cook your own meals, you can order them!


We recommend Miami FitBox http://miamifitbox.com for all your food needs.
You can order individual meals, or in bulk, by the pound and match your meals up at home.  By using our code WOFB10, you’ll get a 10% discount also.

Whatever you do, STAY FOCUSED and know that what you truly desire is in the palm of YOUR hand!!!!!!

Have a great Tuesday!

The WOFB Team

SOLE SISTERS & GOALS!

September 23, 2021 by

Meet us at the Tropical Park track this Saturday, September 25 at 7am! Get ready for a fun and sweaty workout!


GOAL SETTING TIP!

Print up your calendars and watch yourself get closer to your goals! Trust me, it helps! As you conquer each day of the 12-week challenge, cross out the day. This allows you to see how far you have to go and how much you’ve already accomplished! I also do this to remind myself that each day counts!!

Here’s the link to printable calendars: https://www.vertex42.com/calendars/printable-calendars.html

DAY 3

September 22, 2021 by

It’s in your pursuit of goals that life happens!

We’ve set our goal and we have our plan. What’s the best way to stick to it??? Well for starters, it’s easier to stay on track when you are constantly reminded of what you have to do. It’s also motivating to SEE where you’re going and also see how far you’ve gone in your journey. What I like to do is print up my calendars and stick them on a wall that I will see everyday. As I tackle each day, I cross it out.

You can print them from here:

https://www.calendar-12.com/printable_calendar/2021

DAY 1

September 20, 2021 by

TODAY IS DAY 1 in our 2021 BIGGEST LOSER CHALLENGE!

Check your inbox and make sure to reply to your emails.

Follow your meal plans and get to work on your health!

Here is your 12-week challenge starter pack:

SOLE SISTERS

September 17, 2021 by

Let’s meet in our favorite garage tomorrow at 7am!!

COMING TO A BOOTCAMP NEAR YOU…

September 14, 2021 by

(Weigh ins, measurements & “before” photos starting this Friday at 5pm. See Coach Lo to register.)

20 YEARS LATER…

September 11, 2021 by

We will never forget.

THE POWER TO TRANSFORM!

September 9, 2021 by

Hey SOLE SISTERS!

In case you’re not aware…. if you’re in the ELITE program, YOU ARE A SOLE SISTER!

This group was started back in 2011 to nurture our love of running and the outdoors. JOIN US every Saturday morning, as we meet in different parts of the city to walk/run/jog. Everyone moves at their own pace. The goal is to be better than you were yesterday.

This Saturday, we meet across from Greenstreet Cafe in scenic Coconut Grove at 7am. Parking along the streets is free until 10am. See you there!


OUR 2021 FALL TRANSFORMATION CHALLENGE IS HERE!!! And just in time for the holidays!

START: Monday, September 20, 2021
END: Sunday, December 12, 2021

This will be a 12-week BIGGEST LOSER CHALLENGE, and to make it fair, we’ll be having 2 categories:

Category #1 – MOST WEIGHT LOST
Category #2 – MOST BODY FAT LOST

SIGN UP with Coach Lorraine to get your baseline measurements and “before” photo!

The prize will be a $$ CASH PRIZE $$ of the money collected!

Do you have the power to transform?

Stay tuned for more information to make its way to your inbox!

GOT SOCKS!?

September 8, 2021 by

The winner of our August “crazy socks” contest is Ms. Stacy! Her socks have a picture of her and her husband printed on them.

Ms. Stacy wins a WOFB t-shirt! YAY! Congrats!!!! Thank you to all those who participated! We loved all your crazy socks!!!