This SATURDAY at 9 AM!!!

February 8, 2018 by






February 8, 2018 by


It’s been a while….  TROPICAL PARK is missing us!
SOLE SISTERS are meeting at the Tropical Park hill (closer to Miller Dr.) at 6:45am on Saturday, Feb 10.  Ladies, please be on time.  We want to start promptly at 6:45am.
Bring your water and lots of energy!


See you soon!!


February 7, 2018 by

IG (1)

At the end of the day, every bite counts!

This brings me to my next piece of advice.  If you are having trouble tracking your meals/snacks and you are not using a calorie counter, YOU SHOULD.  They are FREE and very useful.  Until you get the hang of how much you should eat per day, I strongly recommend using an app.  The one I am currently using is called Lose It.  It’s great.  I’ve also used FitnessPal which works great as well.  They will ask you a series of questions to determine how many calories you need per day and VOILA!


February 6, 2018 by




1.  Age: 31

2.  Occupation: Risk Management Paralegal Clerk at Greenberg Traurig P.A.

3. When did you first start training at WOFB and how did you find out about us?
I started the bootcamp in September 2017. Diana Collins had been telling me to join WOFB for years. She told me about the promotion that was going on so I finally decided to do it.

4. Tell us about your sports & fitness background:
I was never a big fan of going to the gym. I would sign up for gym memberships that I would end up barely using. I did enjoy going out for a run but after my two babies I just didn’t have enough motivation to start getting active again. I kept telling myself I will start this week, but then I would find an excuse and wouldn’t start.

5. Favorite Exercise (or type of workout):
I like high intensity cardio workouts.

6. Least Favorite Exercise (or type of workout):
I absolutely hate running on the treadmill, which is funny because I love running outside.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
When I started WOFB I immediately noticed my energy level increase,  which is awesomen because I have two toddlers at home constantly on the move. A couple of weeks in, I started to notice my weight decrease each week. Now am 15 pounds lighter, I am doing the challenge, staying committed and I can only say that signing up was the best decision I made. I am happy, focus, and motivated. I feel stronger, faster and healthier which was my ultimate goal from the beginning. I am not at my weight goal yet, but I am confident that I will be there soon. I appreciate everyone at WOFB for making working out fun. I look forward to working out now, I look forward to push a little bit more everyday and it’s all thanks to the motivation I get in each class. Thank you!

Evelyn, your dedication to getting fit and healthy is exemplary!  You’re working hard and the results are speaking volumes.  Thank you for being an inspiration to all working moms out there!  Keep it up!!!!


February 5, 2018 by

Hi Ladies!!

It’s DAY 22!  We’re almost a 1/3 of the way….  how has it been for you?  I’m sure it’s been challenging – and if so, you are not alone.  I want to clarify something right here and now…

This challenge is supposed to be HARD and uncomfortable – and this goes for anyone trying to make a change for a healthier life.  It’s days, weeks and months of working your discipline and flexing that muscle we know as will-power.  That can get tiring.  However, you must keep reminding yourself that it’s ONLY for 12 weeks…and that the reward awaiting you at the finish line is SO worth it.  REMEMBER that if this were easy, the end result would NOT be as satisfying.  It gets easier after 12 weeks.

This challenge has one main goal from our end…of course, we want you to look good, feel great and be proud of what you can accomplish, but the #1 reason for promoting this contest is to try to get you into the habit of eating well and exercising regularly so that this way of life becomes second-nature to you.

After a short adjustment period, you will discover that it gets easier until eventually, your new behaviors become deeply entrenched into your daily routine like grooves in a record.  Your new habits will become as much a part of your daily routine as taking a shower, brushing your teeth or going to work.  Your positive new habits will become a part of your lifestyle.  Just ask Coach Lorraine!  =)

BUT KNOW THAT THE ONLY WAY you’ll ever lose fat and keep it off permanently is to adopt new habits and maintain them for life!  Now that being said, life does it get easier once you get to that finish line.

MAINTAINING YOUR PHYSIQUE IS EASIER THAN CHANGING YOUR PHYSIQUE!   Your can be more flexible with your food choices, so don’t despair.  And speaking of food choices, you don’t have to eat turkey burgers every night.  You can replace your meals with foods that are equivalent in nutritional value.  For example, a 4 oz steak is your main source of protein during that meal.  It counts for about 25-30g of protein.  If you want to switch it up, try 4 oz of chicken breast, 4 oz of salmon, 5 oz of a white fish.  Maintain the same caloric value and you can switch up the foods.  Check the food list you were supplied with for more substitutions.


DAY 21 – Some Tasty Meal Ideas!

February 5, 2018 by



I make these almost every Saturday morning for my kids.  They love them!  This recipe makes about 2 servings.


  • 1 egg
  • 2 egg whites
  • 2/3 cup oat flour (I blend oatmeal in my Vitamix)
  • 1/2 cup 2% cottage cheese
  • 1/2 ripe banana
  • 1/2 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 tsp baking powder

Throw all the above ingredients into the blender.  Mix well.  If it’s too thick, throw in a little milk (or almond milk) until desired consistency.  The kids like chocolate chips added  after the mix is blended but you can add blueberries instead, either in the mix (after it’s been blended) or as a garnish.

Then I cook in a non-stick pan on low-to-medium heat.  I let the pan heat first so it’s hot when I pour batter in.  Cook about 1-2 mins on either side.

292 calories per 2 pancakes; 20g protein; 7g fat, 35g carbs




Ingredients for 4 servings:

  • 1 lb chicken breast, cut into small cubes
  • 1 red bell pepper, diced
  • Sauce
    • 1 tablespoon avocado oil
    • 1/4 cup chopped shallot or red onion
    • 1/2 tablespoon minced garlic
    • 1 cup fresh pineapple cubes WITH juice
    • 1 tablespoon spicy mustard (or Chinese mustard)
    • 1 tablespoon Sriracha (or more if desired)
    • 2 1/2 tablespoons apple cider vinegar
    • 1 teaspoon agave (healthy substitute for sugar)
    • drops of Bragg Liquid Aminos (or low sodium soy sauce) to taste
    • 1 tablespoon arrowroot starch (or cornstarch) mixed with 1 tablespoon water


  1. In a small bowl, mix together mustard, Sriracha, vinegar, agave and Bragg Liquid Aminos (or low sodium soy sauce).  Set aside.
  2. Set a nonstick skillet on medium heat and add oil, garlic and shallots.  Cook until the shallots are almost translucent, about 3 to 5 minutes, and be careful not to burn the garlic.
  3. At the same time, season chicken pieces with pinches of pepper, then set a nonstick skillet on medium heat.  Spray it with olive oil and when it’s hot, add the chicken pieces.  Cook for about 8 minutes until the outside edges are seared and no longer pink.  When the chicken is about 80% finished cooking, add the diced red pepper and cook the chicken and the red pepper together.
  4. Once the shallots are ready, toss in the cubed pineapple and cook alone for about 2 minutes, then pour in the sauce.  Set the heat on low-medium and ensure the sauce is lightly simmering. Then, mix 1 tablespoon water with arrowroot starch and immediately add it to the skillet with the sauce.  Stir the sauce quickly so the arrowroot starch will not clump.
  5. Add the sauce to the chicken, remove the skillet from the heat and fold everything together using a spatula, ensuring every piece is coated.
  6. Season to taste with more pepper, soy sauce (or Braggs) and fresh cilantro.
  7. Enjoy with quinoa, jasmine or brown rice or even cauliflower rice for a lower-carbohydrate alternative.

213 calories, 27g protein,  5g fat, 13g carbs


February 2, 2018 by

Let’s face it, we’ve all been (and still are) here….

Breakfast was at an early 8am,  lunch blew past you at noon, and dinner feels like it was too many hours ago.  Now it’s bedtime and you’re dealing with a full-blown snack attack.   You’ve brushed your teeth but you’re still hungry.  What’s a calorie-counting bootcamper to do — without breaking the calorie bank??

When it comes to late-night snacking, MODERATION is key.  Digestion slows down at bedtime, so too much of anything — even a good thing — can make you uncomfortable, disrupt your digestion and throw off your daily intake.

1.  My go-to:  POPCORN.
I throw in a teaspoon or so of avocado oil and pop a little less than 1/4 cup of kernels.  Check your labels but that’s about 110 calories – popcorn is around 30 calories per popped cup (I do 2 cups) & a rounded teaspoon of oil for another 50 calories.

2.  You can also do a 100-calorie pack of pretzels dipped in mustard.

3.  GREENS!  I like to slice up a plate of cucumbers, celery and peppers (green and red) with 2 tbsp of my new favorite dressing Cilantro-Avocado Yogurt Dressing (40 calories/2 tbsp).


4.  Green apple – tart, tasty and filling at only 80 calories.

5.  1/2 cup of cottage cheese with some blueberries (100 calories).  They also have cottage doubles, with the side of fruit.  Although the fruit is pureed with sugar, it’s not much.  I like them – they’re quick and convenient and the casein protein in the cottage cheese is good before bed as it’s slow releasing.


6.  I also like to sip hot chamomile tea w/1 tsp brown sugar and visualize myself in a few weeks looking super fit & smokin’ hot!

So there you have it!  You’re not alone.  You just have to find ways to deal with evening hunger so it doesn’t get the best of you.  Always check your nutrition labels and reason with yourself.  Keep your goals in sight and remind yourself of how GREAT you’ll feel in the morning knowing you conquered another good day of eating!

See you soon!


February 1, 2018 by

Here you go:


DAY 17!

January 31, 2018 by


If looking like you could grace the cover of a swimsuit magazine was easy, we’d all be there.  Truth is, IT’S NOT!  What it all boils down to is HOW BADLY DO YOU WANT IT?  That’s what it’s all about….DESIRE.  Where there’s desire and a will, there’s possiblity.  If you keep this is mind, you’re already a step ahead.  Know that every bite of cake that you refuse or every sip of soda you turn down WILL PAY OFF!!  It just takes time.  Just like you won’t gain 5 lbs overnight, you can’t lose it that fast either.  What’s important is that you’re:



With that being said, let’s get another step closer to our goals and get another Sunday workout in this weekend for all you 12-WEEK TRANSFORMATION CHALLENGERS!  Who’s in?  RSVP here.  Due to popular request, we’ve changed the times of the 2 workouts to 7:30am & 8:30am, respectively.  Which class time suits your Sunday?




This Saturday, Feb 3, SOLE SISTERS will meet at FIU, in our favorite garage at 6:59am!  I absolutely love this workout!  If you want better cardiovascular endurance, stronger legs & glutes, better stamina for stairs and an invigorating way to kick off your Saturday, then JOIN US!  If you need more info on the exact meeting spot, comment below and you will receive an email with detailed instructions.

Looks like we may have another chilly weekend so check the forecast prior and dress accordingly.




January 30, 2018 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 come out to play!


  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!
  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!
  6. Brush your teeth!
  7. Keep “FREE” snacks on hand … cucumber, celery, green pepper, sugar-free gum, boiled egg whites.

Keep up your efforts, you won’t regret it!