These days, the term ‘hack’ is being used to describe a ‘quicker, easier and more effective method for achieving a goal’.

That being said, today’s theme is MEAL HACKS, a.k.a. fat loss hacks…how to find more effective meal options (or replacements) to aid in losing fat & achieving a healthier lifestyle.

#1: CAULIFLOWER RICE

This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

Check it out for yourself:

You can make cauliflower rice yourself or you can now buy it in the frozen aisle of your favorite supermarket.  Here’s a photo tutorial if you want to try doing it yourself:
https://ohmyveggies.com/cauliflower-rice/

#2: VEGETABLE NOODLES

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains.  Pasta has its benefits but on a day to day basis, when trying to lose fat, it can be dangerous!  It is very high in calories –

Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Here’s another helpful link to several different ways you can make zucchini pasta:
https://downshiftology.com/how-to-make-and-cook-zucchini-noodles-the-most-popular-methods/

#3: LETTUCE-WRAPPED

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way!

#4: WATER

This one is a no-brainer!
So many weigh/fat loss goals are left in the distance because of empty calories that people are not even aware of…from sugary “fruit” juices to calorie-packed coffee beverages.  Check your numbers!!  Better yet, replace all beverages with water!  This simple hack could change your life.  

If you find water to be boring, infuse it with some fruit, or throw in some lemon/lime slices.  As with everything, in time, you will ask yourself how you used to drink all your calories!

Have a great week!

WOFB TEAM

JOIN US!

Wether you want to walk, run or lunge, join us Saturday mornings as we band together to get the weekend started with a bang!

This Saturday, April 28, we are meeting at the corner of Flagler and 97th at 6:59AM.  It’s a nice run with a bridge.  You can clock in 1, 2 or 5 miles – whatever suits your mood.  Just get up and get it done!!!

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Then, head over to our gym to see what all the hype is about at 9am….

BRING YOUR FRIENDS!!!

…CDC advises, as E. Coli warning expands. (Story from Yahoo.com)

The Centers for Disease Control and Prevention (CDC) has updated their warning about a multistate outbreak of E. coli. Formerly linked to just chopped romaine lettuce, the agency has expanded their recommendation to throw away all romaine lettuce — including whole heads of romaine and hearts of romaine, plus chopped romaine and salad mixes containing romaine lettuce — from the Yuma, Arizona growing region.

“Do not buy or eat romaine lettuce at a grocery store or restaurant unless you can confirm it is not from the Yuma, Arizona, growing region,” the agency warned, going on to state that, “Unless the source of the product is known, consumers anywhere in the United States who have any store-bought romaine lettuce at home should not eat it and should throw it away, even if some of it was eaten and no one has gotten sick.”

If you have chopped lettuce in your refrigerator and you are not sure if it is romaine, you should still throw it away, the CDC says.

The expanded warning is based on information from newly reported illnesses in Alaska, who reported eating lettuce from whole heads of romaine lettuce from the Yuma, Arizona growing region. At least 53 people in 16 states have gotten sick from eating contaminated lettuce since March 31, and 31 of them were hospitalized for illnesses linked to the lettuce. Five of them developed a type of potentially life-threatening kidney failure.

The lettuce seems to be coming from the Yuma, Ariz., region, and it is specifically contaminated with E. coli O157:H7. E. coli generally causes severe stomach cramps, diarrhea that is often bloody, and vomiting; it may also cause a fever. Like many other food-borne illnesses, some infections are mild, whereas others can be dangerous.

This Saturday, April 21st, we are back at the KEY BISCAYNE BRIDGE!  If you’ve never tried this run and you want to join us, you’re in for a real treat!!!  The view is breathtaking and the workout is amazing!!!  Incline running does a booty good =)

See you at the start of the bridge, in the parking lot at 6:59am!

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STRONG!!! 

Coming for ya Saturday, April 28 @ 9am.  If you missed the last one, now is your chance to see what all the hype is about!!!

WHAT TO BRING:
1.  A FRIEND,
2.  A MAT AND
3.  PLENTY OF H2O!

• 1/2 cup low-fat (2%) cottage cheese
• 1 medium pear, diced
• 1 tablespoon pistachios

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• 1 slice whole-wheat toast (Use P28 bread if you want more protein.)
• 1/4 avocado, mashed
• 2 slices tomato
• 1 tablespoon feta, crumbled
• 2 basil leaves, torn

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• 1/2 6.5-inch whole-wheat pita bread (Use Crunchmaster protein crackers for added protein.)
• 1/2 cup sliced cucumbers
• 2 tablespoons hummus
• 6 kalamata olives

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• 2/3 cup plain, nonfat Greek yogurt
• 1/2 cup berries
• 2 tablespoons almonds, sliced

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• 3 tablespoons chia seeds
• 3/4 cup unsweetened almond milk
• 1 tablespoon unsweetened cocoa powder (Substitute for chocolate protein powder if you want to increase protein macronutrients.)
• 1 1/2 teaspoons honey
• 1/2 cup diced strawberries

Combine the chia seeds, almond milk, cocoa powder and honey in a jar. Shake to combine, then refrigerate overnight to thicken. Top with strawberries and enjoy!

According to population studies of average magnesium intake, there’s a good chance that you’re not.  Most people consume too little magnesium.

A woman above 19 years of age requires 310-320 mg/day.

Symptoms of poor magnesium intake can include muscle cramps, facial tics, poor sleep, and chronic pain.

Here’s a YUMMY recipe I found on Life.Spartan.com that is healthy, tasty and will add magnesium to your diet. (But you can’t have too much of it!)

Cacao’s most ample mineral is magnesium. A 1oz serving provides 16% of your daily value. Magnesium plays a role in maintaining heart health through blood pressure regulation and the regulation of the nervous system, which helps maintain normal heart rhythm.

Cacao also contains copper and iron. Copper helps with iron metabolism, while iron assists with red blood cell formation, helping the body maintain an adequate blood supply which helps the heart pump a little easier. So, a small amount of cacao nibs added to a balanced diet treats both the taste buds and the heart.

Chocolate Avocado Pudding

Ingredients

• 2 ripe avocados
• 1/3 cup maple syrup
• 3 dates
• 1/2 cup cacao powder
• 1 tsp vanilla extract
• 3/4 cup almond milk

Directions

1. Soak the dates in warm water for 15 minutes.
2. Add coconut oil, dates, syrup, vanilla, half of the almond milk, avocados, and cocoa powder into a blender or food processor.
3. Blend until smooth. Add additional almond milk until the pudding is the consistency you want.
4. Spoon into bowls, cover, and chill.
5. Serve with your favorite fruits and nuts as toppings.

HAVE A GREAT WEEKEND!

The WOFB Team

Let’s make it a THREE-PEAT!

This Saturday, April 14th, let’s take our legs up and down those stairs @ FIU!!  Then we can hit some incline sprinting to top off a great workout and a fantastic way to welcome the weekend!

If you need more specific detail with regard to meeting location, comment below.  Otherwise, let’s meet in our favorite garage at 6:59am.

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Here’s a great visual representation of what might go wrong when you “LET LOOSE” on the weekends.  Yes, the 80/20 rule can & should apply when you want to maintain your weight, but NOT if you’re looking to shed some unwanted fat!  CONSISTENCY is key, but also keeping record of what you’re eating and drinking is CRUCIAL to getting the results you’re after.  Look at it this way -> weight/fat loss is just simple math!!!!

WHAT A GREAT AND BUSY WEEKEND WE HAD AT FFA & WOFB!

I’m still recovering….!

To kick things off on Friday night, Coach Jason had his 11th professional fight – this one in the TITAN FC, and it was none other than a championship fight for the title.  In the night’s main event, at the top of the 4th round, Jason showed everyone why he is a champion.  After 3 grueling rounds of back and forth punishment, Jason came out victorious with a rear-naked choke in 0:27 sec of the 4th round.

It won FIGHT OF THE NIGHT!  Ladies, your coach is a TRUE BADA$$!

Then on Saturday, we had the TOUGH MUDDER, an obstacle race of epic proportions!  Your WOFB teammates, coaches and fellow FFA members (about 20 or so), showed up to prove that they are tougher than nails!!  WAY TO GO TEAM!!!!!!!!!!  ❤

And to wrap it up, on Sunday we had our long-awaited photo shoot to celebrate 12 weeks of disciplined eating and training!  I want to congratulate all the girls who accomplished what they set out to do 12 weeks ago.  KUDOS TO YOU!  However, life does not always go as planned, so if it didn’t click for you this time, DO NOT DESPAIR, and START NOW!  It is never too late to be fit and healthy.  The proofs should be available by next week so I will email you individually.

Once again, we are working on increasing leg strength and cardiovascular endurance with my favorite workout – stairs and incline sprints!

If you’re in the mood to sweat, burn tons of calories and get even sexier legs…all before most people even get their day started, join us at FIU!  You won’t regret this one!!!

Meet us in our favorite garage at 6:59am this Saturday, April 7.  If you need more info re: this meeting spot, comment here and we will email you specific directions.  See you soon!

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Have you always wanted to see live MMA action?  Do you want to support one of your own WOFB coaches?  Do you need something exciting to do this Friday night?

If you answered YES to any one of these questions, I have what you need!  Coach Jason is fighting in the TitanFC 49 this Friday night, April 6 @ 7pm.  He makes his debut in this promotion, fighting for the 145 lbs title.  If you want to be part of this exciting event, and want to buy tickets, let me know by commenting below.

Have a great night everyone!

THE WOFB TEAM