Archive for March, 2020

All we can do now…

March 27, 2020

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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March 18, 2020

People Helping Each Other To Reach Top Of The Mounting


March 12, 2020

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

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Happy Day of the WOMAN!

March 8, 2020

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!


What’s for breakfast tomorrow?

March 6, 2020

Mexican Breakfast Bowl



  • 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


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



1. Age:

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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March 1, 2020

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 –



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!