Author Archive

The Power of Color!

January 19, 2022

The influence of color is inescapable. Color can impact your behavior, mood, and thoughts….

A certain color can soothe your frazzled nerves, agitate a hostile adversary, motivate and empower you to take action, and also bring healing energy when you need it.

Today and tomorrow, we celebrate all the spectacular hues!


Take a pic, post it on your social media and tag us @wofbMiami

The greatest force…

January 17, 2022

May your day be filled with love and peace!


January 14, 2022

If you’ve never had the opportunity of exercising on the Key Biscayne bridge, seize it tomorrow!!! It is worth the early morning rise! We will meet there, in the parking lot at the start of the bridge, at 7am, to walk, run, lunge along this beautiful structure. I can promise you scenic views and ample incline while you sweat off Friday’s happy hour calories!

Wear your long sleeve or bring an extra layer, as the forecast predicts refreshing, crisp Miami winter weather for tomorrow morning.


January 7, 2022

1. Age: 34

2. Profession: Talent & Development – Hilton

3. When did you first start training at WOFB and how did you find out about us?
Oh boy, I started back in 2012 after my best friend raved about it. She left for school a few months later, but I fell in love and stayed. I moved to Miami Lakes after I got married and canceled my membership because the gym was too far, but after trying multiple gyms nearby, nothing compared. I ended up coming back “home” in 2018 and don’t plan to leave again. No other gym compares to the fun environment, motivational trainers, and gym partners that become friends.

4. Tell us about your sports & fitness background: I played sports my whole life – volleyball, basketball, flag football, softball, cheerleading – I’ve always been competitive lol but it wasn’t until I joined bootcamp that I fell in love with lifting and running.

5. Favorite Exercise (or type of workout): Leg day 100% and outdoor workouts that involve tires!

6. Least Favorite Exercise: Upper-body, especially pull ups!

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? Throughout the years, my body has transformed tremendously. Within my first year at bootcamp, I lost 42 lbs and have never looked back! I feel stronger and overall healthier. I no longer worry about the weight on the scale, instead I focus on my body fat % and my energy level. I have completely changed my eating habits – it’s been years since I last ate fast food! I love that WOFB has helped me not only transform physically, but it’s changed my mindset on what it means to live a healthy lifestyle. My travels now always include hiking or something physical, and that makes life so much more exciting. I’m so thankful for my WOFB family!

Almost everyone knows someone who radiates positivity. They’re the ones who naturally draw others in and make people feel at ease. That’s Marlita! Genuine, fun and motivating, it’s a treat to know her, and a bonus to be her workout partner! Thank you for being our #1 cheerleader and for showering us with your good vibes & contagious energy! Keep shining!!


January 5, 2022

Iris is back this Sunday, Jan 9 at 9:30 AM for another booty-shaking, high energy hour.

Bring a friend and come burn some calories while having a blast!

$5 for members; $10 for non-members

Tonight’s homework:


The BEST is yet to come…

January 4, 2022


January 3, 2022


December 23, 2021

It’s unavoidable…

Work luncheons, boxes of chocolate everywhere you turn, family parties, traveling…. the temptation of eating is EVERYWHERE in December!

It’s no wonder that:

Ok, so let’s establish that few people are watching their waistlines between now and January 1st.  The least I can offer you to help the excess weight gain is this:

  1. If you’re going to eat, CONTROL THE CARBS!
    CARBOHYDRATES, although necessary, are what contribute to most of the weight gain, so eat them strategically over the the holidays.  Don’t deprive yourself, just take in smaller portions. Load up on protein and vegetables – and less rice or bread.

2. Dessert – you see a variety of sweets that you like?  Take a bite size serving of each.  All you need is a taste right??   I mean think about it…  why waste your calories on something that has absolutely no nutritional value?

3. Drink of choice – WATER.  Would you rather eat the calories or drink them?  Plus, what better way to wash everything down and stay refreshed.

Eating is for energy! Remind yourself that eating is about fuel, it’s about providing our bodies with the nutrients and energy needed to be productive as we move and think.  We don’t need much!  Don’t overfill the tank to the point where you’re sluggish and uncomfortable.

BUT ABOVE ALL, have a merry holiday & be safe!

On Sunday, Dec 26, we will be having an outdoor H.I.I.T workout at 9:30am. If you would like to join, please RSVP here, in the comment section below.


December 21, 2021

Again, congrats to our 2021 BIGGEST LOSER WINNERS Angela & Diana!!

Enjoy your hard-earned cash prizes!!!


December 15, 2021