QUARANTINE SNACK!

April 8, 2020 by

Hello Bootcampers,

If you’re like me, it’s been a constant struggle to eat right and avoid unnecessary snacking!!!!  Even when I am keeping busy – I feel like I could be more productive with a snack!!!!  Obviously, it’s my inner cookie monster talking but for those occasions, when you want to give in to a healthy, satisfying little something, I got you (and the kids) covered.

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Makes 12 bars

Ingredients:

-4 tbsp (¼ cup) peanut butter or nut butter of choice
-90g (¼ cup) honey or brown rice syrup
-½ tsp vanilla extract
-100g (3 cups) puffed rice
-30g (¼ cup) cashew nuts or almonds (or both)
-30g (¼ cup) pumpkin seeds
-30g (¼ cup) dried cranberries or raisins (I prefer cranberries, but I only use half since my kids aren’t too crazy about either.)
-15g sunflower seeds
-3 tsp mixed black and white sesame seeds (I only use the white ones)

Method:
1. Preheat the oven to 150°C (300°F) and line a 20cm square baking pan with baking paper. Ensure that the baking paper overhangs the sides so you can easily remove the snack bars from the pan.

2. Place the peanut butter, honey and vanilla in a small saucepan over a low heat. Heat gently until the peanut butter has softened and the ingredients are well combined, stirring frequently.

3. Meanwhile, place the puffed rice, cashew nuts, pumpkin seeds, dried cranberries, sunflower seeds and sesame seeds in a large bowl and until well combined.

4. Pour over the peanut butter and honey mixture and mix until well combined and the rice mixture is completely coated with the peanut butter and honey mixture.

5. Pour the mixture into the prepared pan and press down with the back of a spoon. Bake in the oven for 20-25 minutes until lightly golden. Remove from the oven and allow to cool completely in the pan on a wire rack. Remove the snack bars from the pan using the overhang of the baking paper and cut into 12 bars using a sharp knife.

6. Wrap each bar individually in plastic film and store in an airtight container in the refrigerator for up to 2 weeks. These wrapped bars can also be stored in the freezer for up to 3 months, just thaw before enjoying!

The WOFB Team

P.S. They’re high in calories so beware of portion size!

CONGRATULATIONS!!!

April 7, 2020 by

Even through a computer screen, we can still see who is putting forth hard, consistent  effort to stay healthy and true to their goals.  This month was a VERY tough one, because so many of you are shining bright right now.  There are too many to name, but you know who you are!

Congratulations to April’s Student of the Month, BARBIE!

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1. Age: 33

2. Profession: Kindergarten teacher

3. When did you first start training at WOFB and how did you find out about us?
I started WOFB end of 2011 . A total of 9 years 🙂 with my bootcamp fam ❤️

4. Tell us about your sports & fitness background: I absolutely love to be active . I’m really not into sports but I love cardio . I love to Dance! It’s my passion. Most people don’t know, but I’m a certified Zumba instructor 🥰. My second biggest passion is lifting and getting strong. Bootcamp is my escape of the daily stress . When I leave bootcamp I feel like I went to a spa (lol) I know to most people it might sound ridiculous, but it’s true . I’m able to go home and sleep better and wake up full of energy. The days I’m not able to go I feel off and anxious .

5. Favorite Exercise (or type of workout): I love squats and deadlifts . Anything with legs I love.

6. Least Favorite Exercise: pull ups

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? WOFB has changed my life forever ! The changes are more than body change . Don’t get me wrong , my body has change tremendously . I’ve lost more than 60 pounds . The last time I left bootcamp I was pregnant and had gained 50 pounds 🤫 . Once I got back to my bootcamp routine and meal plans, the weight starts shredding off . Bootcamp has helped me become a stronger person physically and mentally . The girls at bootcamp are beyond amazing . Their dedication and attitude is constantly motivating me . Lo’s passion and dedication to fitness and Abraham silliness makes class fun and challenging. I’m truly blessed and grateful to be part of such an amazing gym . Thank you Rima for constantly pushing us to be a better us!

BARBIE’s message to anyone wanting to achieve their health and fitness goals, “It all starts with YOU, no one else!”

Congratulations and keep it up.  We feed off each other, now more than ever.  Thank you for inspiring us to WANT to be better for you!

All we can do now…

March 27, 2020 by

is stay home and boost our immune system through nourishing whole foods, good books, calorie-burning, live workouts with WOFB and good ol’ fashion family time.  My hope from all of this, is that when the dust settles and we go back to our “normal” lives, that we will realize just how little we really need, how much we already have and the true value of human connection!  May we never take a handshake or hug for granted ever again. =)

On the topic of nourishing foods, it is so easy to let all the gains & habits of clean eating out the window during this quarantine, but you can’t do that to yourself!  You’ve worked too hard and your body is your temple, no matter what the circumstances!  You must STAY FOCUSED!  At this point, your priority is to stay healthy, so eat for immunity!

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WE GOT THIS!

March 18, 2020 by

People Helping Each Other To Reach Top Of The Mounting

CORONAVIRUS

March 12, 2020 by

Hey Bootcampers!!

Hope you’re all doing well.

As news continues to evolve regarding COVID-19, we at WOFB want to assure you that we are working hard to keep you, our employees, and others in our community safe.
We realize that this is beginning to affect our everyday lives so here are a few important ideas to keep in mind:

  1.  If you are sick, PLEASE do not come to class.  You will get credited for classes missed.  Stay home, rest and let your body heal.
  2. Wash your hands thoroughly and do not share food or drinks with others.  Cover your cough or sneeze – and if you do so with your hands, immediately wash them afterwards.
  3. Help us keep the gym germ-free.  Cleanliness is always very important to us, and even more so now.  Our staff will be extra cautious and wipe down the counters, door handles, etc. several times a day.  Please take a few minutes to wipe down the equipment you’ve touched, eg. dumbbells, mats, ropes, after your workouts.  We will have Lysol/Clorox wipes handy.

Thank you for your cooperation!  Hopefully we can contain this virus.

Coronavirus Social

 

 

Variety is the spice of life…and the key to health!

March 11, 2020 by

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Happy Day of the WOMAN!

March 8, 2020 by

We are so much more than just human beings!!
We have the power to create a life;
We have the power to care for ourselves and those around us;
We have the power to cope with so much pain & somehow always end up being the strongest one in every room.
We have the power to be nurturing mothers and strong bosses.
We have the power to do it all!

Happy Women’s Day to all Goddesses out there!

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What’s for breakfast tomorrow?

March 6, 2020 by

Mexican Breakfast Bowl

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Ingredients:

  • 1 egg
  • 3/4 cup egg whites
  • 1/4 med avocado
  • 2 tbsp salsa
  • 1 slice sourdough bread, toasted (I like the Publix Bakery 5-grain sourdough)
  • 1/2 cup raspberries

Directions:

Scramble your eggs, using a little bit of avocado oil spray in skillet.  Put eggs in a bowl and top with the salsa and avocado.  Enjoy raspberries on the side with toast.  (Optional – add a 1/4 cottage cheese on toast and top with berries.)

If you’re logging your food (which you should be!) these are the numbers:
(this doesn’t include the cottage cheese)    Protein: 30g;  Carbs: 33g;  Fat: 14g

Who’s turning heads?

March 5, 2020 by

CONGRATULATIONS SHALEEN!  

SHaleen

1. Age:
41

2. Profession:
I own a large early learning center located in Allapattah.

3. When did you first start training at WOFB and how did you find out about us?
I joined WOFB in May 2019. I had finally gotten fed up with not feeling healthy or comfortable in my skin. I wanted a bootcamp style exercise routine, and I also didn’t want the nonsense of other gyms – so I literally googled ‘bootcamp for women’.

4. Tell us about your sports & fitness background:
I never really exercised until I was in my early 30s. At that time, I did CrossFit for a little while and was really surprised at how much I enjoyed it! I also realized that I enjoyed running as well. I’ve gone to other gyms, or run over the last several years. I also had my 3rd child after that — and had a hard time doing it all.

5. Favorite Exercise (or type of workout):
I love HIIT workouts and I also love deadlifts.

6. Least Favorite Exercise:
Almost anything that involves a box.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
I started WOFB when I was 100% ready for a change — and that’s when I was going to have to start shopping in plus sizes. Now I’m solidly wearing size medium shirts and I’ve moved from shopping in my old clothes side of the closet to having to buy new jeans! Overall, I FEEL good, I feel confident and strong.

What an impressive transformation you’ve undergone!  All that hard work and dedication have paid off.  And not only have you wowed us with your physical transformation, but your performance in class is something to brag about!  It was no surprise that you just recently completed a half marathon!!!  SO PROUD!  Keep inspiring!

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LOVE THIS!

March 1, 2020 by

Happy March 1st!

I wanted to share a very real and inspiring depiction of the actual timeline for getting fit and losing weight.  I get so bothered by some of the misleading ads out there –

“LOSE 10 LBS IN 10 DAYS!”

or

Get JLo’s butt with 30 days of squats!

These make my blood boil.  Why?  Because I know that these ads are preying on that sizable population that has very little knowledge of what it actually takes to get and look fit!  It’s normal to want to take the path of least resistance.  But life doesn’t work that way!  Only those who work, and work hard for something, will reap the rewards.  It takes months of clean, and often, restrictive eating.  It takes months of consistent physical exercise.  It takes months of patience and reassurance that everything you’re doing is leading to the desired results!  Don’t be discouraged by work – enjoy it!  The harder you work, the greater the reward.  Happy Sunday!

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