March 8, 2021 by



March 7, 2021 by

CHALLENGE WORKOUT #1 was a success! Good job bootcampers!

Hope to see more of you next workout, SUNDAY, MARCH 21.

Also happening on Sunday, March 21st at 9 AM is a short but informative presentation on MENOPAUSE, by the pre-med AMSA (American Medical Student Association) students from FIU. 

Menopause can sneak up on you when you least expect it so stay informed!

Tomorrow’s theme for our PHOTO CHALLENGE is “Friday feels”.

That’s right!!!  Turn your MONDAY into FRIDAY!
Your attitude & perspective dictate how you view the world. 
Life is what you make it…. so let every day feel like a Friday!

Remember to post your pic and tag us! #WofbMiami.


Although we should be celebrated everyday, tomorrow is a special day where women are globally recognized for their social, economic, cultural, and political achievements. 

If you have an inspirational woman in mind that you would like others to know about, send us her name, a photo and a brief description of her contribution and we will post it here!


March 5, 2021 by

Baked Banana-Nut Oatmeal Cups


  • 3 cups rolled oats*
  • 1 ½ cups low-fat milk
  • 2 ripe bananas, mashed (about 3/4 cup)
  • ⅓ cup packed brown sugar
  • 2 large eggs, lightly beaten
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • ½ cup toasted chopped pecans (or any other nut you like)

    Equipment: 12-cup muffin tin

*If you have celiac disease or a gluten sensitivity you can use oats that are specifically labelled “gluten-free,” as oats are often cross-contaminated with wheat and barley.


  • Step 1: Preheat oven to 375 degrees F. Coat a muffin tin with cooking spray.
  • Step 2: Combine oats, milk, bananas, brown sugar, eggs, baking powder, cinnamon, vanilla and salt in a large bowl. Fold in pecans. Divide the mixture among the muffin cups (about 1/3 cup each). Bake until a toothpick inserted in the center comes out clean, about 25 minutes. Cool in the pan for 10 minutes, then turn out onto a wire rack. Serve warm or at room temperature.

Nutrition Facts

Serving Size: 1 Muffin Per Serving: 
-176 calories
-protein 5.2g
-carbohydrates 26.4g (dietary fiber 3.1g; sugars 10.5g)
-fat 6.2g (saturated fat 1.2g)

Hello March!

March 2, 2021 by


February 26, 2021 by


February 26, 2021 by

Meet us at the hill tomorrow morning at 6:59AM. Get ready to sweat!


February 23, 2021 by

you need a SOLID PLAN!

Being motivated and having a goal is where it all starts!  But the recipe requires a few more ingredients to get to the final product….  one ingredient that makes the road to success so much easier is ORGANIZATION.  This means PLANNING!  You know that saying…  


Well, it’s true!  In the next 3 months, we’re going to work on being ready – being prepared to execute our plan on a daily basis. This means having your workouts scheduled and your meals prepped, packaged and available to you when it’s time to eat.

And MAINTAINING YOUR GOAL IN SIGHT keeps the ball rolling! As mentioned yesterday, print out blank calendars and tape them up on a wall you see everyday. Cross out each day as it comes to an end so you see where you’re going and how far you’ve come!


February 18, 2021 by


February 17, 2021 by

See you in our favorite garage this Saturday, Feb 20, at 6:59AM!

Low Carb Chicken Bruschetta Melts

February 16, 2021 by
-2 thin-cut boneless, skinless chicken breasts
-Kosher salt and freshly ground black pepper
-1 teaspoons garlic powder
-1/2 tablespoon Italian seasoning
-1 tablespoons extra-virgin olive oil, divided
-2 medium tomatoes, diced
-1/4 red onion, minced
-1 garlic cloves, minced
-1⁄3 cup fresh chopped fresh basil
-Balsamic vinegar, for finishing
-Shredded Parmesan cheese
Serves 2.
Heat oven to 400 F.
Season the chicken on both sides with salt, pepper, garlic powder and Italian seasoning.
Heat 2 tablespoons of the olive oil in a large skillet over medium heat.
Add the chicken to the pan and cook until well browned on both sides and fully cooked, 8 to 10 minutes.
While the chicken cooks, mix together the remaining 1 tablespoon olive oil, tomatoes, red onion, garlic and basil.
Divide the tomato mixture among the chicken breasts, placing a big scoop on top of each breast.
Finish with shredded Parmesan cheese on top.
Put in oven at 400 F for another 5 minutes.
Garnish with additional basil & balsamic vinegar.
Serve immediately.

Pair the chicken with a generous side of asparagus or broccoli, and you have a delicious tasty meal!