January 15, 2021 by

KEY BISCAYNE here we come! It may be a little chilly so dress accordingly!

If you’ve never done this run, you’re missing out!!! It’s a great run on a majestic bridge, surrounded by beautiful scenery. Meet us in the parking lot at the start of the bridge at 7am!


January 13, 2021 by

It’s no secret that the size of the average adult has expanded over the last forty years…and studies show that potion sizes have grown right along with us.

Researchers from NYU found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s…. and this phenomenon hasn’t shown signs of slowing.

A large order of French fries from McDonalds’ weighs the same as 1998’s Supersize fries.

And it doesn’t stop there…

Check out these eye-opening figures, provided by the National Institute of Health:

  • Today’s 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
  • Today’s 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
  • Today, a large cookie has about 275 calories. This is 200 more calories more than a cookie 20 years ago.
  • Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Obesity is on the rise because people eat too many calories and do not exercise enough.

Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must.

But first, here’s how to handle today’s extra-large portions…

#1 – Stop Cleaning Your Plate

Our mothers did a great job when they taught us to “clean our plates.” The problem now lies in the fact that our plates are usually loaded with more than 3 times the calories we really need.

So what’s the solution?

Realize that it is O.K. to leave food on your plate. Don’t throw it out – just save it for later!

Eating everything on the plate may have become a habit for some, but it is a habit that can be broken.

Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. (Don’t worry—your mom won’t send you to your room!)

#2 – Slow Down

Eat your next meal slower than usual.

Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.

#3 – Go Halfsies….

if you’re outdoor dining.

The next time you go out to eat, share an entrée with your guest(s) and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate. If sharing isn’t an option then ask the server for a take-out box along with your order. As soon as the food arrives, put half in the box.


January 12, 2021 by


For tomorrow and Thursday, dress in your favorite color from



As most of you know from experience, running uphill is more challenging than running on a flat surface.

For one, incline running increases oxygen consumption considerably.  (I’m sure you’ve discovered this as you are huffing and puffing uncontrollably on your way to the top.)

How much more?  “An athlete running at an easy 10 min/mile pace has an estimated oxygen consumption of 36 mlO2/kg/min, where running the same speed on a 10% grade (a grade of 100% = 45 degree angle) increases oxygen consumption to 50 mlO2/kg/min. That’s almost a 40% increase in energy expenditure!

Running on a flat surface, requires energy for horizontal work. The extra energy needed to lift the body vertically against gravity accounts for this extra energy expenditure.


Now moving on to the locomotive muscles, the change in slope puts the foot into severe dorsiflexion,

stressing the gastrocnemius, soleus, (calf muscles) and plantar fascia (sole of foot). The trunk also leans forward, placing more stress on the hamstrings, glutes and back extensors.

And that’s only when going up.  Going down is another story…
Running downhill would seem easier, but it requires control.  Your muscles are working eccentrically (the muscles are developing tension and lengthening at the same time) during the “braking” action by the anterior tibialis (shin muscles) on the lower leg, and the quadriceps on the thigh.  Eccentric muscle actions cause muscle damage and are the cause of post exercise muscle soreness, a.k.a. that bittersweet pain we crave after each workout.

So there you have it.

And on that note, we will visit our beautiful Key Biscayne bridge this Saturday, Jan 16 to better understand these scientific findings, lol!!


January 11, 2021 by


January 9, 2021 by



January 6, 2021 by


January 5, 2021 by



1. Age: 29

2. Profession: Nurse

3. When did you first start training at WOFB and how did you find out about us?
I first started training 2019 in June prior to getting pregnant in November. Then I came back 12 wks post-partum in order to get back in shape and drop the baby weight. I had a friend who was attending and got into the best shape prior to then turning to MMA 

4. Tell us about your sports & fitness background:
I grew up an athlete. After that I would train with personal trainers but after a while it got too pricey and needed something more affordable.

5. Favorite Exercise (or type of workout): Renegade Row

 6. Least Favorite Exercise (or type of workout): Running 

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I’ve dropped 10 lbs and dropped in inches. My pre-baby jeans are beginning to fit and I’m more confident in my body again.

Great job!!! Keep it up!!!!

HELLO 2021!

January 3, 2021 by

It’s DAY 3 of this beautiful new year and I’m wondering who has taken the time to sit down and…

1. Write down some GOALS for 2021.
(don’t look at them as New Year’s Resolutions… that tradition usually doesn’t last past February).
2. Evaluate 2020. What were the highlights? What can be improved?
3. Be grateful.

I don’t think we’ve ever…

December 31, 2020 by

been so happy to welcome a new year as we are right now. It’s been quite the roller coaster ride!

Here’s a toast….

May 2021 bring us more smiles and less tears,
more health and less COVID,
more gains and less injury,
more peace and less destruction,
more love and less hate.

Happy NEW YEAR everyone!

Master of disguise!

December 29, 2020 by

Shockingly, over 68% of barcoded food products sold in the US contain added sweeteners—even if they are labeled as “natural” or “healthy.”1

Just because you don’t see the word “sugar” on the ingredient list when scanning a nutrition label does not guarantee the item is sugar or sweetener-free.

Sugar goes by a slew of different names, making it easy for manufacturers to hide how much sugar is truly in a given product. A whopping 56 different names!

While some of these names are more obvious, like brown and cane sugar, others are trickier to spot, e.g., maltodextrin and dextrose…

The best way to ensure you’re not consuming excess added sugars is to get in the habit of scanning the ingredient list below before you throw the item in your cart. Keep in mind that ingredients are listed by quantity from high to low: the closer to the front of the list a form of sugar is, the more the product contains.

The Most Common Names for Sugar

(Excluding artificial sweeteners and sugar substitutes)

Basic Simple Sugars (monosaccharides and disaccharides):

  1. Dextrose
  2. Fructose
  3. Galactose
  4. Glucose
  5. Lactose
  6. Maltose
  7. Sucrose

Solid or Granulated Sugars:

  1. Beet sugar
  2. Brown sugar
  3. Cane juice crystals
  4. Cane sugar
  5. Castor sugar
  6. Coconut sugar
  7. Confectioner’s sugar (aka, powdered sugar)
  8. Corn syrup solids
  9. Crystalline fructose
  10. Date sugar
  11. Demerara sugar
  12. Dextrin
  13. Diastatic malt
  14. Ethyl maltol
  15. Florida crystals
  16. Golden sugar
  17. Glucose syrup solids
  18. Grape sugar
  19. Icing sugar
  20. Maltodextrin
  21. Muscovado sugar
  22. Panela sugar
  23. Raw sugar
  24. Sugar (granulated or table)
  25. Sucanat
  26. Turbinado sugar
  27. Yellow sugar

Liquid or Syrup Sugars:

  1. Agave Nectar/Syrup
  2. Barley malt
  3. Blackstrap molasses
  4. Brown rice syrup
  5. Buttered sugar/buttercream
  6. Caramel
  7. Carob syrup
  8. Corn syrup
  9. Evaporated cane juice
  10. Fruit juice
  11. Fruit juice concentrate
  12. Golden syrup
  13. High-Fructose Corn Syrup (HFCS)
  14. Honey
  15. Invert sugar
  16. Malt syrup
  17. Maple syrup
  18. Molasses
  19. Rice syrup
  20. Refiner’s syrup
  21. Sorghum syrup
  22. Treacle

*Note: If you spot any of these names listed on a label, keep in mind it’s not automatically a no-go. It’s the amount of sugar that counts! 

  1. Popkin BM, Hawkes C. The sweetening of the global diet, particularly beverages: patterns, trends and policy responses for diabetes prevention. The lancet Diabetes & endocrinology. 2016;4(2):174-186. doi:10.1016/S2213-8587(15)00419-2.