Archive for September, 2019


September 30, 2019


Make your own healthy BREAKFAST EGG MUFFIN cups with whatever veggies you have in your fridge. They’re easy to make & perfect for reheating throughout the week!
Here’s what I used, but you can add your veggies of choice…
(If you must use cheese, use as little as possible for taste.)

  • 2 cups spinach, chopped
  • 1 tomato, chopped
  • ½ cup baby bella mushrooms, diced
  • 1/4 onion, chopped
  • 12 eggs
  • 1/4 cup unsweetened almond milk (or any milk)
  • ½ teaspoon salt
  • Freshly ground black pepper
  1. Preheat oven to 350 degrees Fahrenheit. Spray a muffin tin with non-stick cooking spray.
  2. Divide veggie mix evenly between 12 muffins in the tin.
  3. In a large bowl whisk together eggs, almond milk, salt and pepper until well combined.
  4. Fill each muffin about 3/4 way full with egg mixture, pouring over the veggies already in each tin.
  5. Bake for 20-25 minutes until eggs are set and puff up in the tin. Let muffins cool for a few minutes, then run a butter knife around the edges of each cup and remove. Serves 6 (2 egg cups each).
To meal prep: Make these ahead of time and pack in glass containers with 1/4 an avocado and ½ cooked sweet potato for a balanced, clean breakfast.


September 28, 2019

Mango-Cottage Cheese Snack Bowl
(with variations)



  • 1/2 cup (120 ml) cottage cheese (I like the Breakstone’s 2% low fat, reduced sodium.)
  • 1/4 cup (60 ml) mango, diced (You can substitute for any fruit.)
  • 2 tablespoons (30 ml) granola (If you prefer the granola with dark chocolate chips – then don’t use a sweetener.)
  • 1–2 teaspoons (5–10 ml) honey or maple syrup


Top cottage cheese with mango, granola, honey and enjoy.

Nutrition (per serving): Calories: 183; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Carbohydrate: 25g; Dietary Fiber: 2g; Sugar: 19g; Protein: 16g




September 26, 2019


MEET US AT TROPICAL PARK this Saturday, Sept 28 @ 7am.  

Let’s meet at the track at 7am sharp!  There is plenty of parking nearby.
Bring lots of water and your ‘A’ game!




September 24, 2019



There’s never been a greater truth in the fitness industry than this!  If you are not prepared, with a meal plan & workout schedule in hand and meals and snacks ready to go, chances are high that you will fall behind.  As boring as routines and schedules may feel, they are necessary for goal-chasing and productivity.

On that note, here are my favorite tools for meal prepping and eating clean:

c6f9dc34-ecae-4314-9601-ca6f032bd4de1.  Kitchen Scale
You may need a scale to measure the protein & other food amounts assigned on your meal plan if they are not packaged by weight.  Food scales range anywhere from $10-$50 (you don’t need an expensive one), and often come in handy!


2.  Measuring Cup & SpoonsUnknown.jpg
Always good to have a measuring tools around.  You want to leave as little room as possible for error.  





3.  Containers
You need enough containers to store all of your meals.  I recommend prepping 2x a week!  I usually prep for the same day and the following 2 days.  






4.  Cooler 
Be prepared with your meals on-hand every where you go!



5.   Meal Plan
Of course, you will need the most important tool – a plan of what you’ll be eating!!!!  



5.   Water bottle
If you’re like me – ‘out of sight out of mind’, then you need a bottle of water to remind you to stay hydrated!  You can also program a reminder in your phone  – there’s an app for that!
You’ll never believe… it’s called “Drink Water Reminder”.  




The most important part about losing weight/fat is your EATING.  It’s not only the most important aspect, but the the most challenging one as well.  WITH ALL THAT BEING SAID, if meal prepping is not for you, there is still a way to achieve the results you want.    With PLANNING & PREPARATION, you can make healthy eating as easy as possible.  If you don’t have the time or capacity to cook your own meals, you can order them!
We recommend Miami FitBox for all your food needs.
You can order individual meals, or in bulk, by the pound and match your meals up at home.  By using our code WOFB10, you’ll get a 10% discount also.

Whatever you do, STAY FOCUSED and know that what you truly desire is in the palm of YOUR hand!!!!!!

Have a great Tuesday!

The WOFB Team



September 18, 2019



Thank you to everyone who has contributed to the Hurricane Dorian Disaster Relief Drive.  We will continue to collect items until tomorrow, Thursday, Sept 19 at 5 PM.  Please continue to bring in items, if possible.  Their needs will continue long past our pick up, and anything you can contribute will make a difference!

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Let’s meet at FFA at 6:59 AM for a quick selfie and then it’s off to FIU with a

warm up  run and then our usual (and amazing) leg & cardio workout in the

stairs / ramps!  This one is not the most scenic workout, but will still leave

you breathless!


Check your inbox before the end of the day for rules and more information of our



September 18, 2019

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September 16, 2019


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September 14, 2019


3468 Main Hwy, Miami, FL 33133

7am SHARP!


September 13, 2019

Hey ladies!

Due to the pending storm and current forecast, we’re looking at a wet weekend.  With that being said, we will continue to collect donations for the Bahamas as they will not be transporting any goods there this weekend.

You can keep bringing your contributions to the gym throughout the weekend.

On that same note, we may move the SOLE SISTERS meet to FIU so we can still work out but have shelter from any possible rain.  I will confirm the location tonight.



September 12, 2019



HUGE CONGRATS are in order for this woman!  She has been super consistent lately and it shows.  Her strength and overall performance have been turning heads and her physical transformation is proof of her dedication to a healthier lifestyle!  Great job on clinching this month’s title!  #EarnedNotGiven
Keep it up!!

1. Age: 27

2. Profession: Medical Assistant

3. When did you first start training at WOFB and how did you find out about us?
I started in June of 2018 and i was told about WOFB by my coworker Yoli who I use to complain about my weight and how I want to lose weight. She recommended this place to me and it was the best decision of my life.

4. Tell us about your sports & fitness background:
I’ve always been athletic since very young, I’ve always loved going to the gym with my childhood friend. In high school we use to run from 117 and 47th to tropical park every afternoon. I’ve always enjoyed sports and being active.

5. Favorite Exercise (or type of workout):
I love all the exercises but my favorite exercise is cardio and leg days. I love the fact that we run every class and I love doing squats , jump squats, sumo squats or squatting with weights.

6. Least Favorite Exercise:
Burpees would be my least favorite exercise lol I’m sure one day I’ll like them.

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
Since I’ve been training at WOFB I’ve learned to eat healthier and I’ve learned to balance myself with food which I use to struggle with. I finally understood when people would say your body is a temple and you should care about what you put in it. I had some health issues and thanks to my life style changes I’ve over come those issues. My body has transformed in the past year tremendously, my legs don’t jiggle anymore when I walk, I’m not embarrassed to wear shorts and show off these toned legs. I can see and feel my muscles for the first time in years. I feel comfortable wearing tank tops now because my arms are nice firm. My clothes fit better now and I don’t feel sluggish anymore. After having twins my body changed and I haven’t been able to feel this good since before I had them. I feel so much better ever since I’ve joined the WOFB everyone has been so encouraging that I don’t want to let anyone down so I push myself more and more and the results are amazing. I’m very happy to be part of this awesome team and I can’t wait to see more changes soon.