October 23, 2020 by

JOIN US at the KEY BISCAYNE bridge for an exhilarating workout, complete with inclines, declines, motivating peers and a beautiful backdrop! Let’s take advantage of our amazing city and get our bodies moving outdoors. You can’t help but fall in love with this run!

Meet us in the parking lot at the start of the bridge at 7AM sharp!


It’s time to put your creative talents to work!!!

Get spooky… get kooky… get fun!!!

Members & staff will be voting for their favorite costumes from each class, starting on Wednesday, Oct 28 up until the 10am kickboxing class on Saturday, Oct 31st. The top 3 costumes will be recognized and awarded on Sunday, November 1st!

We can’t wait to see what you’ve got!

Here’s a glimpse into some of last year’s favorites…


October 20, 2020 by



Planning and making meals ahead of time doesn’t just make it easier to eat clean.  It can also save you time trying to figure out what to eat each day!  If you often stare into the pantry or the fridge at the end of the day wondering what to make for dinner, meal preparation can be a lifesaver (and a calorie saver)!

  1.  Make chicken and vegetables more interesting by adding different herbs and spices. Try different dips, like hummus, beetroot dip or tzatziki, and dip slices of veggies into it for a snack! If you have a slow cooker, use it to make delicious stews or soups that you can portion and store to use during the week.
  2. To make meal prep easier, focus on preparing ingredients, rather than full meals. Wash, chop and prepare your vegetables then store them in airtight containers in the fridge. Cook grains (like quinoa, brown rice or barley) ahead of time and freeze the portions in individual freezer bags. Then you just combine the ingredients to build a healthy salad or hot meal.
  3. Store your ingredients correctly.  No one wants to waste food, so make sure you are storing prepared ingredients correctly. Plus, you don’t want to risk eating something that has gone bad! Here are a few guidelines for how long those meal prep foods last:
  • Boiled eggs — In their shell, boiled eggs can be stored for up to one week. Once the shell has been removed, they need to be eaten the same day.
  • Cooked rice — Keep cooked rice in an airtight container in the fridge and eat it within two to three days.
  • Cooked chicken or salmon — Once cooked, chicken or salmon can keep for up to two days in the fridge (I keep chicken for 3 days).
  • Roasted vegetables — After roasting, vegetables can be placed in airtight containers and stored for up to a week in the fridge.
  • Legumes and lentils — Try to use these within two days of cooking.
  • Grilled red meat — Store in a container in the fridge and use within three days of cooking.
  • Prepared soups or stews — Freeze for up to 2 months, or keep in the fridge and use within 3 days.


October 19, 2020 by

Flaxseed was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it. Now, thirteen centuries later, some experts say we have preliminary research to back up what Charlemagne suspected.

Most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.

Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber and 37 calories.

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

You can buy flaxseed in bulk — whole or ground — at many grocery stores (Publix) and health food stores. Whole seeds can be ground at home using a coffee grinder or food processor.

Tips for including flaxseed in your diet:

  • Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
  • Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
  • Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
  • Bake ground flaxseed into cookies, muffins, breads and other baked goods.

Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn’t be taken at the same time as oral medications. As always, talk with your doctor before trying any dietary supplements.

October 15, 2020 by

OCTOBER is for the LADIES!

October 14, 2020 by

October is Breast Cancer Awareness Month, an annual campaign to increase awareness of the disease.

Let’s help increase awareness for breast cancer and breast health! This Sunday is our 2nd extra challenge workout! Let’s ALL wear pink and spread the word. RSVP now for either 7am or 8am!

Download the free eBook, Breast Problems That Aren’t Breast Cancer, to learn about the most common benign (non-cancerous) breast problems, how to detect them, if they are harmful, and how they’re treated.


October 13, 2020 by


October 12, 2020 by


1. Age: 31

2. Profession: Licensed Clinical Social Worker

3. When did you first start training at WOFB and how did you find out about us? – 7 weeks ago! I was @ the UPS dropping off a package and saw the signage for FFA. I decided to call the next day not really knowing what to expect but I’m glad I called.

4. Tell us about your sports & fitness background: I played sports in middle school but I did a lot of years dancing (mostly hip hop and salsa) from about 5 to 16

5. Favorite Exercise (or type of workout): leg day all day!!

6. Least Favorite Exercise: running (although I think I secretly love it)

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? I just overall feel good! I’ve noticed the toning in my legs and arms. I feel strong too! I’m excited to get up and workout because I want to keep improving. Friends have noticed the physical changes and it just fuels me to keep pushing to live healthily and be stronger.

It’s been such a pleasure getting to know you and watch you improve every day! Congratulations on making such an impact in only 7 weeks. You’ve shown dedication to your fitness, backed by good work ethic and a strong desire to improve. Keep up this pace!! You are proof that putting in the time and effort will get results!


October 9, 2020 by

Tomorrow’s run will be in scenic Coconut Grove.  Meet us at 7am, across from Greenstreet Cafe (3468 Main Hwy, Miami, 33133).  Parking is FREE along the streets until 10am.

In the event of rain, we will redirect to FIU. Please check back for updates.


October 6, 2020 by

You know stretching has a lot of benefits, but you’ve never committed to it long enough to truly see a difference.  Going forward, make a point to incorporate at least 10 minutes of stretching into your daily routine. It will pay off!!

 Like most things that come easy when you’re young, they’re taken for granted. Your posture is one of those things you don’t notice until someone points it out…. years later. By then, your head is stretched out in front of your body, your shoulders are tight and your back is rounding. EEEK!

The average American spends 13 hours a day sitting while working miscellaneous tasks (and probably slouched in front of the computer), in addition to the eight or so hours that they sleep each night.   Wow!

One important consequence of reduced flexibility that I’d like to touch on, is muscle imbalance which in turn, leads to reduced mobility and pain.  Over time, our muscles adapt to the positions they are in most. (How likely are you the woman on the left?)  For example, if we spend most of our time in front of the computer, our neck muscles will adapt to that forward head position you see above.

Forward head posture increases the workload for many of the muscles attached to the cervical spine (neck), which has the job of holding up our head. Over time, forward head posture can lead to muscle imbalances as the body tries to adapt and find efficient ways to hold the head up for straight-ahead vision. Some muscles become elongated and weakened, whereas other muscles become shorter and tighter.

Here are my 3 favorite exercises/stretches to help realign the head and help prevent that unwanted forward head posture:

During the day, we simply don’t put our bodies in enough unique positions to truly loosen up and warm up our muscles. This type of neglect can cause problems during specific forms of exercise, or simply just make it harder to complete everyday tasks such as bending down to pick up things or reaching for things in hard to reach spots.  

Luckily, years of neglect can be mostly washed away by adopting a stretching routine into your daily schedule. It doesn’t even need to take all day, either. Proper stretching can be achieved by just doing it for ten minutes a day.  That is such a short time period that it can be done in the morning before work, during a work break, or even right before you go to bed.

Happy stretching!!!!


October 5, 2020 by


If not, get them done ASAP.
See Coach Lorraine to make an appt.