Archive for July, 2022


July 27, 2022

Let’s meet at Tropical Park this Saturday, July 30 (pending no rain) at 7 AM. We will meet in the parking lot by the track. Bring a friend or family member! The more the merrier…..

Stay focused & believe in yourself!!!

July 26, 2022


July 25, 2022

Just a reminder, this week is….

Do you have that friend who has been wanting to try the bootcamp? Or maybe you know someone who would benefit from a lifestyle change…. Whatever the case, starting today, you can increase the fun in your workout by bringing a friend. Just show up 15 minutes earlier and let the front desk you have a guest so they can fill out the necessary waiver.



July 22, 2022

Protein is an essential macronutrient for fitness gains and fat loss; there’s no disputing it. But when you can’t seem to get enough lean protein from real food, a protein shake can be a good substitute.

Not only does a protein shake take only a few minutes to prepare, it keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal.

Here’s my favorite tasty & refreshing shake recipe:

Orange Creamsicle Shake

-1 frozen banana
-½ cup vanilla Greek yogurt
-1 cup fresh squeezed orange juice
-1 or 2 scoops vanilla protein powder (check your label for serving size) – also look for WHEY PROTEIN ISOLATE when buying protein powder 
-handful of ice cubes



July 20, 2022

This Saturday, July 23rd, at 7AM, join us in our favorite parking garage as we work up a sweaty sweat!


July 19, 2022

The plank (which gets its name from a stiff board) is a simple, anytime, anywhere core exercise that can produce some fantastic benefits for the entire body. Yes – the whole body; not just the core muscles. Just ask some of our recent CORE CHALLENGERS!

The classic plank activates the muscles of the abdomen, biceps, shoulders, buttocks, quadriceps, and shins! Moreover, according to the American Council on Exercise, performing the classic plank on a regular basis significantly reduces the risk of lower and upper back pain.

Some other benefits of planking include:

A boost to metabolism: Planks burn more calories than crunches or sit-ups.

Improving core definition: Planking engages all of the major core muscles groups.

Better posture: Planks help to keep your bones and joints in alignment, which encourages good posture.

CONGRATULATIONS to all the bootcampers who stuck through the CORE CHALLENGE from DAY 1 to DAY 7! As you are all winners for completing the challenge, stay tuned as we draw one name from the list to receive a WOFB tee or tank top!


July 15, 2022

Meet us at the KEY BISCAYNE bridge for a beautiful morning run!!!

We will meet in our usual spot, in the parking lot next to start of bridge at 7am.

PART 2…..

July 14, 2022

More valuable information….

2. Training

You might be surprised to hear where your training efforts should be focused…


Yes, strength training.

Lifting weights on the gym floor. Dumbbells, barbells, kettlebells, cables, and machines.

Most people neglect strength training when they start their weight loss journey, instead focusing on the treadmill or group fitness classes.

You might even think I’m full of sh*t, ignore this advice, and start doing a bunch of cardio.

That would be a giant mistake. Because relying on cardio alone while losing weight is going to lead to muscle loss as well as fat loss.

Your metabolism will slow down, you’ll lose strength, and you’ll have to eat fewer and fewer calories to maintain your weight loss.

And you won’t end up with the lean and defined body you want. Instead, you’ll look kinda skinny-fat.

But if you add strength training into your weekly routine, your body will “think” it needs to preserve all your muscle because it’s needed to pick up those heavy weights.

Your muscles will NOT get bigger; you need to eat at a calorie SURPLUS to build muscle. As we established earlier, you should be eating at a calorie DEFICIT now. At best, you’ll maybe gain a pound of muscle over the next few months as your body adapts to strength training.

So, if anyone reading this is worried about getting “bulky”, you need to stop. Until you can get over your fear, you’re not going to get the body you want.

I recommend strength training 2-3x per week, training your full body every time.

Make sure you workouts consist of:

  • Hip hinges (deadlift, hip thrust etc.)
  • Squats and lunges
  • Presses (bench press, push ups, shoulder press etc.)
  • Rows (cable row, pull ups, lat pulldown etc.)
  • Core work (planks, dead bugs, kettlebell carries etc.)


I didn’t say don’t do cardio.

I said relying on cardio alone would be a mistake.

You still need to spend 30-60 minutes sweating and getting your heart rate up 1-3 times a week.


Non-Exercise Activity Thermogenesis.

This is a fancy way of describing activities that burn calories but aren’t considered “exercise”.

You know…

Take the stairs instead of the elevator.

Walk to work. In fact, getting 7K steps per day is a good goal.

Spend time gardening.

Get a standing desk.

Clean the house.

Go for a hike.

The more you increase NEAT, the more calories you’ll burn day-to-day.

3. Recovery

Don’t neglect your need for recovery from workouts. Ignoring regenerative practices can lead to injuries and overtraining, forcing you to take time off the gym and putting a big dent in your progress.


First of all, start sleeping more.

I know you think you can get by on 5 hours, but it isn’t enough. Think 7-9 hours instead.

Sleep is important for 3 reasons. First, it’s during sleep that you recover from exercise. If you don’t sleep enough, you’ll stop seeing progress.

Second, sleep deprivation can actually lead to hunger: levels of the hormone that makes you hungrier go up, and levels of the hormone that makes you feel full go down.

You’re more likely to overeat when you’re sleep-deprived.

And third: injuries usually occur in a state of sleep deprivation. Every injury I’ve ever sustained in the gym happened after a poor night’s sleep.


Stay hydrated. Aim for 2-4 L of water per day (nearer 2 L if you’re a small person, nearer 4 if you’re a bigger person). Your gym performance will improve, therefore burning more calories. Plus you’re less likely to injure yourself.

And you’ll be able to control hunger better if you’re drinking lots of water.


Here are a few examples of meditative practices: a light yoga class, mindfulness, foam rolling, an easy hike, stretching, sitting in the stream room or sauna, and massage. Things that keep you in the present and make you feel good.

Do some kind of meditative practice every day. First, it can help with recovery from exercise, allowing you to keep coming back to the gym and burning those calories.

Second, it will help you keep stress levels under control. This is especially important if you’re prone to stress-eating.

Third, it helps you develop a positive attitude towards fitness. If you’re at the very beginning of your weight loss journey, you probably aren’t going to have too much fun when you work out. This will change with time, but you’re less likely to quit if there are at least a couple of fitness-related habits that you actually enjoy.

And who doesn’t enjoy a nice massage?

Fat loss, simplified

July 13, 2022

Hello Bootcampers! I’m sharing the following information I found on a fitness blog by a trainer named, Daniel Rosenthal. This is exactly what I’ve been preaching for over 2 decades! Don’t get side-tracked by transient, fad diets that promise you quick results. REMEMBER, ‘quick’ doesn’t last! There are no shortcuts to success – just hard work and persistence. More so, there is real truth in an often-quoted saying offering social wisdom, “If you give a man a fish, you feed him for a day. If you teach a man to fish, you feed him for a lifetime.”

If you invest in your health, learning how to eat clean and train most efficiently, you will have all the tools you need to achieve your fitness goals for a lifetime.

“You don’t want to lose weight.

You might think you do. But you don’t.

You actually want to lose fat.

”Weight loss” is too broad a term. You could stop drinking water for a day (a bad idea), and you’ll be a pound or so lighter.

But that’s just dehydration.

Or we could surgically remove a limb, and hey, you’ve lost 15 lbs!


We want fat loss. We want to lose fat and look more toned, more defined, or whatever the current fitness buzzword happens to be. Basically, we want our muscles to be more visible, our stomachs flatter, and our limbs less jiggly.

So, how do we do this? It’s actually pretty simple…

Now, you might be thinking, “yeah, yeah, I already know what you’re gonna say: eat less, move more, right?”

Right, but also wrong.

Eat less, move more is a gross oversimplification. Because how you eat and how you move really matter.

It’s the difference between fast failure and slow success.

Oh, I forgot to mention: fat loss is slow. If you lose 0.5-1 lb of fat per week, you’re doing really well. Stupendously well.

Slow is a good thing. Because slow means sustainable. And sustainable means you’ll keep the fat off long-term.

So, let’s break this whole thing down into three categories.

1. Nutrition.

2. Training.

3. Recovery.

1. Nutrition

You gotta change how you eat.

I don’t care how hard you train, eating whatever you want isn’t gonna work.

Trust me, I’ve been there. And so have a lot of my clients.

There are three things to think about:


Of all the advice I’m going to give in this article, this is the most important: you must consume fewer calories than you burn.

It doesn’t matter how “healthy” you eat; if you don’t figure out how to eat at a calorie deficit, nothing’s gonna change.

To figure out how many calories would put you at a calorie deficit, take your target weight in lbs and multiply by 12.

Wanna get down to 150? 150 x 12 = 1800 calories per day.


Get 80% of your calories from nutritious food. Nutritious food tends to be lower-calorie, which means you can eat more of it without taking a big calorie hit. It also keeps you feeling full, fuels exercise, and also helps you recover from exercise. Plus, eating lots of nutrients will make you feel like you have more energy day-to-day.

Here’s a list (off the top of my head) of nutritious food:

  • meat (unprocessed)
  • fish
  • eggs
  • veggies (including frozen)
  • fruit (including frozen)
  • potato (any colour)
  • rice
  • olive oil
  • butter
  • coconut oil
  • oatmeal
  • peanut butter (as long as the ingredients list just says “peanuts” and “salt”)

If you’re still not sure whether a food is nutritious, ask a grandmother. Or leave a comment at the bottom of this article with your question.

Once you have the first 80% taken care of, you can get the remaining 20% of your calories from less nutritious food: pizza, fries, beer etc.

Less nutritious food keeps you sane and lets you be social while losing weight. Which is very important if you want to be successful long-term.


Protein is important. You’re gonna need it to help you recover from your new exercise regime (more on that below) and to keep appetite at bay.

You see, eating at a calorie deficit is going to lead to some hunger. Eating protein is going to minimise that hunger because protein is more satiating than carbs and fat.

Aim to eat 1g protein per lb target weight. So if you’re aiming to get to 130 lb, eat 130 lb protein per day.

This probably sounds like a lot, and you’re not sure how you could get that much protein.”

So bootcampers, download that calorie-tracking app (LoseIt or MyFitnessPal) and START TRACKING until this becomes second-nature to you….and it will!

Tomorrow, I will share the rest of the blog.

Happy Wednesday!


July 12, 2022