Archive for October, 2021


October 31, 2021

Be safe and say NO to sugar!


October 29, 2021

Favorite garage

6:59 AM

Tomorrow! (Saturday, Oct 30, 2021)

Be there!

Stairs for breakfast do a body & heart good!

As Halloween quickly approaches….

October 28, 2021

I’m here to tell you:



But as I get older and more knowledgeable, I realize that eating sweets is just not worth the trade off!

There are so many adverse effects of sugar, and unfortunately, it’s everywhere!!!! ….in your ketchup, in your bread, in your drinks…. you can’t escape the many disguises of the sweet stuff!

Sugar is an empty calorie. It lacks in any nutritional benefit.

Adding it to foods and drinks significantly increases their calorie content without adding any nutritional benefit. Why put something in your body that gives you absolutely zero benefits, but will contribute to weight gain, cavities, diabetes and a slew of other problems?

I have a challenge for you:

Let’s call it the SUGAR AWARENESS CHALLENGE! Starting right now, keep track of how many times you put sugar in your body on a daily basis, whether it’s in the form of sugar in your coffee, juice, a sauce, etc… Read the ingredients/nutritional labels whenever you can. You’ll be surprised!

Have a safe and fun weekend!


October 24, 2021


Have I mentioned how much I love this time of year!??

This week, join us for fun spooky workouts & our COSTUME CONTEST! We’ll be judging costumes worn on

Wednesday, Oct 27,
Thursday, Oct 28 &
Friday, Oct 29.

Get creative, be spooky, be funny…. and you may just win one of 3 cash prizes!


October 22, 2021

Salmonella outbreak linked to onions

October 21, 2021

CDC advising, “Throw away any onions that do not have a packaging sticker.”



October 20, 2021


We all make mistakes…  Especially when it comes to our health and fitness.  We procrastinate, we give in to our cravings one too many times, we skip out on exercising…. But whether you missed a week (or more) of workouts or totally blew your promises of eating clean and following the meal plan, all it takes to get back on track is a little motivation.

FIND A GOAL BUDDY!   It can be anyone…someone with whom you share one or more similar fitness goals, a coworker, a loved one, your mom.  Find someone who wants to help you get ahead and exchange numbers.  Make a pact to call or text each other before every workout so you can be accountable.   You can also call each other in those moments of weakness, when you need someone to talk you out of giving in to something you will surely regret.

And this is why we’re here – all of us in the WOFB family.  As a group, we’re part of something greater.  When we work together, amazing things can be achieved.

Let’s use this opportunity we have – being surrounded by hundreds of wonderful, motivated, like-minded women to get ahead.  We are all here with the same purpose – to get healthy and stay healthy so let’s make sure it happens.


October 19, 2021

Birthdays, Halloween parties, baby showers, ….when it rains, it pours, as the saying goes.  That’s why there’s never an ideal time to start eating right – that perfect Monday doesn’t exist.  There will ALWAYS be a party, or a celebration of some sort…and that’s a good thing!  What has to change is your relationship with food – parties don’t have to equate with eating

With that being said, this holiday season has to be the toughest.   Party after party, we are constantly surrounded by calories.  With Halloween in sight, I want to warn you of the adverse effects of sugar.  STAY AWAY FROM IT!


Also, there’s a workout this weekend for our BIGGEST LOSER CHALLENGERS! Workout #3 coming your way this Sunday, Oct 24, 2021! Please RSVP by emailing Include your name and if you’d like to attend the 7am or 8am class.

This weekend, we are also doing the mid-point weigh-ins for those who would like to make sure they are staying on track!

Have a great week!


October 18, 2021

It’s the start of another week, a.k.a. another opportunity to crush your goals!

Don’t let one bad day turn into a bad week or a bad month. Get up, dust yourself off and get right back on track. Plan your week but be able to accept that if you have to be a little flexible, it is ok.

Have you meal prepped?

Have you planned your workouts for this week?

Get it girls!


October 13, 2021

This Saturday, Oct 16, at 7am, let’s meet at the KEY BISCAYNE bridge to get our incline running on!

And wear pink!