Archive for April, 2020

Where are my mathletes???

April 28, 2020

If you noticed on the APRIL calendar of events, today has “What is” written in the box.

What is…  the answer to this riddle?

At 8pm, I will be emailing you all a fun math riddle/puzzle to keep the mind active too!  Reply to the email with your answer.


(Model: Miss Ashley)


Winner will be announced tomorrow!


VITAMIN D for the win!

April 23, 2020
Now more than ever, staying healthy is vital.  
The most important aspect of our health that we can control is our food!  

What you feed your body will either help you or destroy you.

How does vitamin D affect immune health?

Vitamin D is necessary for the proper functioning of your immune system, which is your body’s first line of defense against infection and disease.

This vitamin plays a critical role in promoting immune response. It has both anti-inflammatory and immunoregulatory properties and is crucial for the activation of immune system defenses.

Vitamin D is known to enhance the function of immune cells, including T-cells and macrophages, that protect your body against pathogens.

In fact, the vitamin is so important for immune function that low levels of vitamin D have been associated with an increased susceptibility to infection, disease, and immune-related disorders.

For example, low vitamin D levels are associated with an increased risk of respiratory diseases, including tuberculosis, asthma, and chronic obstructive pulmonary disease (COPD), as well as viral and bacterial respiratory infections.

What’s more, vitamin D deficiency has been linked to decreased lung function, which may affect your body’s ability to fight respiratory infections.

In summary, vitamin D is critical for immune function. A deficiency in this nutrient may compromise immune response and increase your risk of infection and disease.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that functions like a steroid hormone in the body.

There are two forms of vitamin D in the diet:

  • Vitamin D2 (ergocalciferol): found in some mushrooms.
  • Vitamin D3 (cholecalciferol): found in oily fish, fish liver oil and egg yolks.

D3 is the more powerful of the two types, and raises blood levels of vitamin D almost twice as much as D2.

Large amounts of vitamin D can also be made in your skin when it is exposed to UV-rays from sunlight. Any excess vitamin D is stored in your body fat for later use.

Every cell in your body has a receptor for vitamin D. This vitamin is involved in many processes, including bone health, immune system function and protection against cancer.

How Much Vitamin D Should You Take?

About 42% of the US population is vitamin D deficient.

How much vitamin D you need depends on many factors. These include age, race, latitude, season, sun exposure, clothing and more.

Recommendations from the US Institute of Medicine suggest that an average daily intake of 400–800 IU, or 10–20 micrograms, is adequate for 97.5% of individuals but a daily vitamin D intake of 1000–4000 IU, or 25–100 micrograms, should be enough to ensure optimal blood levels in most people.

What Are The Main Sources of Vitamin D?

  • Sun exposure.
  • Supplements.

Vitamin D intake is generally quite low, since very few foods contain significant amounts.

Foods that contain vitamin D include fatty fish like salmon, as well as fish liver oils.

Egg yolks also contain small amounts, and in some countries milk and cereals are enriched with vitamin D.

Be good to your Mother…

April 22, 2020



YES!  Be good to your Mother…  Mother Nature!

Plant a tree, recycle, use reusable grocery bags, educate others not to litter (MY PET PEEVE!!!!!!!)  Do something today (& every day) to protect and preserve our beautiful Earth… your home and the home of your children.

In honor of EARTH DAY, here are some GREENS you can stock up on during your next Publix run….

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And something to put a smile on your face…

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Grab the bull by the horns!

April 20, 2020



April 13, 2020

Hey Bootcampers!

Looks like we got the physical training part under control!!!  It’s so nice to see everyone working out and staying true to their fitness routines.  If you haven’t tuned in yet, what are you waiting for????  

Join us MONDAY to FRIDAY at 10am & 6pm for full body workouts via ZOOM.
Go to and “JOIN A MEETING” with code, 305-225-0000.

How about your diet??  Are you eating the right foods and avoiding the ones your body doesn’t need?  How’s that 30-day plan going???

As always, we strive to make things easier for you to reach those life-long goals of staying fit and healthy.  The “FAIL TO PLAN, PLAN TO FAIL” applies NOW MORE THAN EVER.  Being at home with nowhere to go has the potential to be detrimental to your eating game!

You’ve seen the memes…..



It’s no joke!!!  

When planning your meals, one of the first things you should think about is protein. The macronutrient is important for satiety and recovery, and can also help with weight loss and muscle-building efforts.

To efficiently (and deliciously) cook protein in bulk, it helps to take a slightly different approach than you would if you were just pan-searing a single chicken breast or scrambling a few eggs. The methods below fit seamlessly into any meal prep plan, and they yield proteins that can be stored for days without losing flavor or totally drying out.

NOTE: Store cooked proteins in the fridge for no longer than four days. Any longer than that and you should portion individual servings into bags or containers, freeze them, and thaw them in the fridge overnight as you need them.


Hard-boiled eggs are a classic for a reason. They’re easy to make, simple to store and great for anyone counting macros (one large egg has 70 calories and 6 grams of protein).  Maybe you even have some leftover from EASTER…

How to prep: To hard-boil eggs on the stovetop, fill a large pot with water & eggs. Reduce the heat to a simmer, cover the pot and let the eggs cook for 12-15 minutes. Remove from heat and cool in an ice bath before storing in the fridge or peeling.
I like to throw them on plain multigrain toast with a 1/4 avocado.  Mmmmmm!



My favorite way to prep chicken – SLOW COOKED AND SHREDDED!  If you’re an avid meal prepper, you’re likely familiar with this one. Cook boneless, skinless chicken (breasts or thighs work) in a slow cooker or even boiling on the stove, then use two forks or a hand mixer to easily shred the meat without getting your hands dirty.

How to prep: Three to four pounds (48–64 ounces) of boneless, skinless chicken breast takes about 5 hours in a slow cooker set to low. Season with salt, pepper and any other desired seasonings, and add a few tablespoons of water or oil to prevent the meat from sticking.  I like to mix with some hot sauce or spicy salsa, and a little bit of light sour cream.  You can add onions, green peppers, etc…


I like to mix with some hot sauce or spicy salsa, and a little bit of light sour cream.  You can add onions, green peppers, etc… and throw it all in a wrap!!!  YUM!


Choose lean turkey to make meatballs, and mix with onions, garlic, herbs and spices. It takes a little time to roll and bake the meatballs, but having pre-portioned balls of protein (that are also easy to freeze and defrost) is well worth it.

How to prep: To make easy meatballs, use your hands to mix lean ground turkey with chopped onion, garlic, salt, pepper, chopped herbs and spices. I like to throw in an egg or 2 (depending on how much turkey) to hold it all together.  You can even throw in some shredded carrots & zucchini.  Roll the mixture into 2-inch balls, then bake on a sheet pan in a 350°F (177°C) oven for 30 minutes.


Throw in some flavored tomato sauce over a bed of zucchini noodles, and BAM!…  a delicious meal for the whole family to enjoy!



April 8, 2020

Hello Bootcampers,

If you’re like me, it’s been a constant struggle to eat right and avoid unnecessary snacking!!!!  Even when I am keeping busy – I feel like I could be more productive with a snack!!!!  Obviously, it’s my inner cookie monster talking but for those occasions, when you want to give in to a healthy, satisfying little something, I got you (and the kids) covered.


Makes 12 bars


-4 tbsp (¼ cup) peanut butter or nut butter of choice
-90g (¼ cup) honey or brown rice syrup
-½ tsp vanilla extract
-100g (3 cups) puffed rice
-30g (¼ cup) cashew nuts or almonds (or both)
-30g (¼ cup) pumpkin seeds
-30g (¼ cup) dried cranberries or raisins (I prefer cranberries, but I only use half since my kids aren’t too crazy about either.)
-15g sunflower seeds
-3 tsp mixed black and white sesame seeds (I only use the white ones)

1. Preheat the oven to 150°C (300°F) and line a 20cm square baking pan with baking paper. Ensure that the baking paper overhangs the sides so you can easily remove the snack bars from the pan.

2. Place the peanut butter, honey and vanilla in a small saucepan over a low heat. Heat gently until the peanut butter has softened and the ingredients are well combined, stirring frequently.

3. Meanwhile, place the puffed rice, cashew nuts, pumpkin seeds, dried cranberries, sunflower seeds and sesame seeds in a large bowl and until well combined.

4. Pour over the peanut butter and honey mixture and mix until well combined and the rice mixture is completely coated with the peanut butter and honey mixture.

5. Pour the mixture into the prepared pan and press down with the back of a spoon. Bake in the oven for 20-25 minutes until lightly golden. Remove from the oven and allow to cool completely in the pan on a wire rack. Remove the snack bars from the pan using the overhang of the baking paper and cut into 12 bars using a sharp knife.

6. Wrap each bar individually in plastic film and store in an airtight container in the refrigerator for up to 2 weeks. These wrapped bars can also be stored in the freezer for up to 3 months, just thaw before enjoying!

The WOFB Team

P.S. They’re high in calories so beware of portion size!


April 7, 2020

Even through a computer screen, we can still see who is putting forth hard, consistent  effort to stay healthy and true to their goals.  This month was a VERY tough one, because so many of you are shining bright right now.  There are too many to name, but you know who you are!

Congratulations to April’s Student of the Month, BARBIE!


1. Age: 33

2. Profession: Kindergarten teacher

3. When did you first start training at WOFB and how did you find out about us?
I started WOFB end of 2011 . A total of 9 years 🙂 with my bootcamp fam ❤️

4. Tell us about your sports & fitness background: I absolutely love to be active . I’m really not into sports but I love cardio . I love to Dance! It’s my passion. Most people don’t know, but I’m a certified Zumba instructor 🥰. My second biggest passion is lifting and getting strong. Bootcamp is my escape of the daily stress . When I leave bootcamp I feel like I went to a spa (lol) I know to most people it might sound ridiculous, but it’s true . I’m able to go home and sleep better and wake up full of energy. The days I’m not able to go I feel off and anxious .

5. Favorite Exercise (or type of workout): I love squats and deadlifts . Anything with legs I love.

6. Least Favorite Exercise: pull ups

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? WOFB has changed my life forever ! The changes are more than body change . Don’t get me wrong , my body has change tremendously . I’ve lost more than 60 pounds . The last time I left bootcamp I was pregnant and had gained 50 pounds 🤫 . Once I got back to my bootcamp routine and meal plans, the weight starts shredding off . Bootcamp has helped me become a stronger person physically and mentally . The girls at bootcamp are beyond amazing . Their dedication and attitude is constantly motivating me . Lo’s passion and dedication to fitness and Abraham silliness makes class fun and challenging. I’m truly blessed and grateful to be part of such an amazing gym . Thank you Rima for constantly pushing us to be a better us!

BARBIE’s message to anyone wanting to achieve their health and fitness goals, “It all starts with YOU, no one else!”

Congratulations and keep it up.  We feed off each other, now more than ever.  Thank you for inspiring us to WANT to be better for you!