September 3, 2020 by


1.  Age: 24

2.  Profession: An product specialist (Beauty Industry) and co-owner of Orchid Ranch.

3.  When did you first start training at WOFB and how did you find out about us?
I joined September 2018. I was in search for another gym. Chose this gym since it was women only and kickboxing was an added bonus to learn something new. I used yelp.

4.  Tell us about your sports & fitness background: Growing up I participated in dance, cheerleading, and track. My strengths are sprints.

5.  Favorite Exercise (or type of workout): A mixture of calves rises, burpees, and jump rope. Love full body workouts.

6.  Least Favorite Exercise: Planks.

7.  What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Through my fitness journey I have noticed dramatic changes, including down 29lbs! WOFB Intensity is 100% always. I overall feel great. Glad to be lean again.

We are so proud of you! You definitely took your fitness up another notch and we noticed!!!! Great work! Keep going!!!!!


September 1, 2020 by


Make a list of things you want to achieve and/or improve upon this month!
Go on….  find a quiet and inspiring corner in your house and go there with a pen and paper.  Sit quietly and think about where you want to be in the next 30 days.  What fitness goals do you have, big or small?  Maybe you’re eyeing a promotion at work?  Or maybe you just want to work on your soul?  Whatever your desires, write them down so they can materialize.  Then write about how can you get closer to those goals.

Admittedly, 2020 has been the strangest year I’ve ever experienced, but nonetheless, we’ve adapted and we will continue to adapt.  We are resilient!

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August 31, 2020 by

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There’s no ‘I’ in TEAM!

August 29, 2020 by

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August 26, 2020 by

This Saturday, Aug 29, get your legs in gear for some incline sprints and stairs!!!!  This is my favorite SOLE SISTERS workout!  We will be meeting at FFA (not FIU) at 6:59am and head out to our favorite garage together with a warm up run.

Bring some water and lots of energy…and let’s get the weekend off to a calorie-scorching start!!!


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Un-hunch yourself!

August 25, 2020 by

Stand in a natural position and have a friend take a picture of your side profile.  Look at where your chin is. If your chin is up slightly and aligns with your chest, then that’s a good sign. If your chin favors forward and juts out past your chest followed by your head, this is a sign that you might have rounded shoulders.  EEK!

If you think of all the time you spend doing work on the computer, driving, scrolling through your phone, and even lifting babies, it’s no wonder that the chances of developing “mom posture” are high!


All of these activities (and more!) contribute to the rounding forward of your shoulders, creating tight muscles that cause a telltale “hunch.”

The hunched postures you continually adopt throughout the day, disrupt the normal balance of muscular activity in your shoulders.

In rounded shoulders, there is an imbalance of tension between the muscles that pull the shoulder blades forwards and the muscles that pull the shoulder blades backwards (and the ones pulling forward are winning the battle!)

This imbalance can further contribute to neck and shoulder injuries, pain and disability.

What we need to do:
Stretch some muscles, strengthen some muscles and do as your Coach Lorraine says, “SHOULDERS BACK, CHEST UP!”

Tight and/or Overactive muscles:

These muscles are PULLING the shoulder blades into the forward position.
(We need to Stretch/Release these muscles!)

  • Pec major/minor
  • Subclavius
  • Latissimus dorsi
  • Upper trapezius
  • Serratus anterior

Weak and/or Inhibited muscles:

The following muscles ARE NOT PULLING the shoulder blades backwards into a neutral position.  (We need to strengthen these muscles!)

  • Mid/lower trapezius
  • Rhomboids

And lastly, (and most importantly), we need to increase our awareness of this horrible posture and avoid it as much as possible!

Here is one of my favorite pectoral stretches that you can do at home:





August 24, 2020 by




Just a friendly reminder…

August 20, 2020 by



August 19, 2020 by

This Saturday, August 22, the kickboxing class with Coach Yajaira will be at 11:30AM (instead of 10AM), JUST FOR THIS WEEK!

Next week, we’re back to 10AM.




Another amazing run awaits us this Saturday, August 22 at 7AM at the Miccosukee Golf Course close to Miller and 137th.  We will meet in the parking lot of the West Kendale Lakes Park at 7am – 6400 Kendale Lakes Drive, across from the Golf Course Club.  Please be on time as the parking lot fills up quick!  If you’d prefer to cycle, bring your bike!!

See you then!

August 18, 2020 by

Hi Ladies!

Can you believe we’re more than halfway through August??   Time doesn’t stop for anyone, so despite what is going on around us and across the world right now, try to be as positive & as productive as possible!!

Remember to always wake up to your list of “things to do” for that day and conquer!  Accomplishment brings a great sense of happiness & satisfaction!