Archive for the ‘News’ Category

Mark your calendars…

May 24, 2022

In honor of Memorial Day, we will have 1 workout at 10 AM.


May 23, 2022

What is ONE fitness GOAL you have set for this week?

Let me know in the comments section!

This Saturday at 7 AM!

May 19, 2022

Medicine for the soul!

May 18, 2022


May 17, 2022


May 16, 2022

Hello Bootcampers!

This week is dedicated to KINDNESS!

Let’s focus on being extra kind this week. When you perform an act of kindness, you inspire others around you to be kind – it’s contagious. Best of all, being kind can increase your happiness and energy levels, and make you feel more at peace! At WOFB, mental health is just as important as physical health! Help us spread KINDNESS this week (and every week)! Kindness is magic!

Here is some inspiration:

  • Give an unexpected compliment.
  • Plant a tree.
  • Slow down so someone can merge in front of you in traffic.
  • Give someone your seat on a crowded bus or subway.
  • Call a friend that you haven’t spoken to for a while.
  • Send a letter to a grandparent.
  • Send flowers to a friend.
  • Offer to pick up some groceries for your elderly neighbor.
  • Send someone a handwritten note.
  • Walk your friend’s dog.




May 13, 2022

Tomorrow’s Saturday morning run will be at the Key Biscayne bridge! Meet us in the parking adjacent to the start of the bridge at 7 AM and let’s get our sweat on!!!!!!!!


May 11, 2022

If you’re like me, the first thing you do when you pick up a packaged food item is look for the nutrition label.  It can sometimes be confusing when trying to read the label because the information listed can be misleading.

For example, when you see the calorie & macronutrient information, you cannot assume that those numbers apply to the entire food item.  You have to be sure to check the SERVING SIZE.   For example, in the graphic below –>  290 calories applies to one serving and there are 5 servings in the entire package.  This means, only 1/5 of the food item is 290 calories, NOT THE WHOLE THING.  So to portion it out and get 290 calories worth, you have to measure 1/5 of the contents or 200 g as listed in parentheses next to the serving size.

Next, if you remember from your WOFB book, calories are units of energy that come from 3 main macronutrients –> carbohydrates, proteins and fats. Carbohydrates and proteins each provide 4 calories of energy per gram, and fats provide 9 calories peer gram.


May 9, 2022

While many people dread Mondays, Monday can actually be the best day of the week if you let it be. Change your perspective and allow wonderful things to happen!

Research shows that if we start a new project or set a new goal on Monday, we are more likely to follow through. We are more motivated at the beginning of a period, like in the morning, on a Monday, and at the start of the year. We are also more likely to make healthy food choices on Monday SO TAKE ADVANTAGE OF THIS GREAT DAY!


May 6, 2022

If you want to kick off Mother’s Day weekend with a good sweat, this is for you!

This Saturday, May 7, we are meeting at the Tropical Park track at 7am! Be there!!!