Majestic Key Biscayne bridge…

April 8, 2021 by

Whether you want to walk, jog, sprint or lunge – there’s no better place to maximize your workout than on the Key Biscayne bridge. Challenging inclines and breathtaking views… you can’t beat it! If you haven’t yet joined us, what are you waiting for??

This Saturday, April 10, meet us in the usual parking lot at the foot of the bridge (if you’re going towards Crandon Park) at 6:59am for another amazing Saturday morning sweat!


April 7, 2021 by

Today, April 7, 2021 is WORLD HEALTH DAY.

World Health Day is a day to reaffirm our gratitude and appreciation to all those who work day and night to keep our planet healthy. It’s also a day to reiterate our commitment to supporting research and innovation in healthcare.

Life is not merely being alive, but being well. – Marcus Aurelius

3 Metabolism-Boosting Micronutrients

April 6, 2021 by


Part of the vitamin B family, choline helps the body use fats more efficiently by breaking them into smaller pieces that can be burned more easily for energy.

Eggs & mangoes!


All minerals in your diet play important roles, but magnesium is an overachiever. Not only does magnesium help with muscle recovery, heart health, bone density and kidney function, but it’s also linked to improved sleep and better digestion.

In terms of weight loss, a study in Nutrition reported that higher magnesium levels help control insulin and glucose blood levels and can also reduce bloating and water retention. This process improves metabolism function since poorly controlled insulin and glucose can have an effect on fat storage.

Foods high in magnesium include nuts, whole grains, lentils, chickpeas and quinoa. Top choices are avocados and salmon, which are both high in magnesium and also boast a high fat content.


Because of its well-deserved reputation as an immunity booster, vitamin D is certainly in the spotlight, especially since some research suggests low levels of the vitamin could be tied to worse outcomes with COVID.

You can get vitamin D from salmon, egg yolks, mushrooms and fortified milk.

Don’t forget sunshine, too — catching some rays is a top way to increase your vitamin D levels. We don’t have a problem with that here in Miami!

APRIL 2021!

April 5, 2021 by


April 2, 2021 by



1. Age: 40

2. Profession: Executive Assistant

3. When did you first start training at WOFB and how did you find out about us?
Last 2 weeks of Dec. 2020, I found WOFB on Instagram, searching for the best fit for me.

4. Tell us about your sports & fitness background:
Always been active. Love to workout and trying new things.

5. Favorite Exercise (or type of workout): Leg day

6. Least Favorite Exercise: Step ups

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
When I started WOFB I was only 2 1/2 months post Bimalleolar ankle surgery. I was weak, barely no muscle mass on my left leg, couldn’t run, jump and walking was painful. My hard work and will to keep pushing has definitely paid off. I am much stronger, more defined, and less body fat 🙂 I am extremely proud of myself and only want to continue getting stronger!!!

We are so proud of you too!!!! Thank you for showing us where hard work, patience and consistent effort will take you! 40 never looked so good!


The owner and his sister are students here and they have generously donated $50 gift cards to our members who earn STUDENT OF THE MONTH. Their menu and quality of food speak volumes – they started out as a food truck and have grown to one of the hottest spots in Miami! Check out their website and social media, @eltorolocochurrascaria.

As of Friday, April 2, 10:02 AM….. so if you RSVP before this date and time, you’re in!


April 1, 2021 by

This Saturday, April 3rd @ 6:59 AM!!!


March 31, 2021 by

Must-try for both you and I…. I have always wanted to make salmon cakes. They’re a tasty and fun way to get your protein & omega-3s in. Add a side salad and you have the perfect meal! Here’s a recipe I found online:


  • 3 teaspoons extra-virgin olive oil, divided
  • 1 small onion, finely chopped
  • 1 stalk celery, finely diced
  • 2 tablespoons chopped fresh parsley
  • 15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
  • 1 large egg, lightly beaten
  • 1 ½ teaspoons Dijon mustard
  • 1 3/4 cups whole-wheat breadcrumbs
  • ½ teaspoon freshly ground pepper
  • Creamy Dill Sauce, (recipe follows)
  • 1 lemon, cut into wedges


  • Step 1
    Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.
  • Step 2
    Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
  • Step 3
    Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
  • Step 4
    Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
  • Step 5
    Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Nutrition Facts

Per Serving: 350 calories; protein 34.4g; carbohydrates 25.8g; dietary fiber 5.7g; sugars 5.5g; fat 13.7g; saturated fat 1.4g; cholesterol 126.3mg; vitamin a iu 418.7IU; vitamin c 7.4mg; folate 26.4mcg; calcium 60.3mg; iron 2.2mg; magnesium 58.9mg; potassium 168.7mg; sodium 761.4mg; thiamin 0.2mg.

Creamy Dill Sauce


  • ¼ cup reduced-fat mayonnaise
  • ¼ cup nonfat plain yogurt
  • 2 scallions, thinly sliced
  • 1 tablespoon lemon juice
  • 1 tablespoon finely chopped fresh dill, or parsley
  • Freshly ground pepper, to taste


  • Step 1
    Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well.

Nutrition Facts

Serving Size: 1 Tablespoon Per Serving: 25 calories; protein 0.6g; carbohydrates 2.8g; dietary fiber 0.1g; sugars 1g; fat 1.4g; saturated fat 0.2g; cholesterol 2mg; vitamin a iu 59.8IU; vitamin c 1.6mg; folate 4.3mcg; calcium 19.5mg; iron 0.1mg; magnesium 2.6mg; potassium 35mg; sodium 67.3mg. 

Here’s a link to the video:


March 29, 2021 by
  1. Take the week by storm!
  2. Send in your March miles for last week….3 more days left to hit that target!

Let’s simplify the process….

March 25, 2021 by


Fad diets come and go! Most of them aren’t sustainable for the long term anyway, so why not just get used to eating clean everyday??

Meal planning can get scientific and time-consuming… but it can also be quite simple! You decide! The bottom line is this…. EAT LESS CALORIES (FUEL) THAN YOUR BODY NEEDS AND YOU’RE AHEAD!!! Log into your LoseIt or FitnessPal app and let it do the math for you. Find out how many calories your body needs per day based on your current weight, activity level and goal weight and go from there. Keep in mind that quality of food is just as important as quantity – meaning count your macronutrients (carbs, fats and proteins) when counting your calories.

Here’s a simple guide to what your meals should look like (more or less):


March 22, 2021 by


Just know, if you can imagine it, you can BE it!

In keeping with the month’s theme of honoring great women, here is some more inspiration…

Five local firefighters made history this past September when they were called to serve as a crew by Palm Beach Gardens Fire Rescue.

“On Sept. 18, 2020, an all-female team worked a shift at Fire Station 65 on Hood Road and Alternate A1A, marking the first time in 57 years that women filled all five positions.

The milestone was a momentous one for Rescue Lieutenant Krystyna Krakowski and her colleagues, Fire Medic Kelsey Krzywada, Fire Medic Julie Dudley, Lt. Monica Marzullo and Driver Engineer Sandi Ladewski.”