This Thursday,

April 20, 2021 by

April 22nd, is EARTH DAY!

WEAR GREEN AND BLUE from head to toe! Show off your Earth colors and let’s promote awareness for environmental protection!


1. Plant Something

Trees not only cool things down (collectively, they can help decrease a city’s temperature by up to 10 degrees) but they also clean the air and give off more oxygen, among a ton of other benefits. Plant one in your family’s yard. Another option is to plant your own fruits and veggies which will benefit your health and reduce the amount of fossil fuel emissions by not having to transport the food to stores.

2. Buy reusable bags

It’s been estimated that Americans use 100 billion plastic bags a year, and just the production alone for those requires about 12 million barrels of oil. Not to mention, they take up lots of space in landfills and cause major problems for marine wildlife. Instead, buy some super cute reusable bags to use when you go to the grocery store. You’ll not only be stylish but eco-friendly as well!

3. Unsubscribe to catalogs

The fact is that over 100 million trees are cut down each year to produce junk mail including catalogs. Plus they usually just end up in the trash anyway. Sign up for the free opt-out service at and they’ll help you get your name off the mailing lists for all those unwanted pieces of mail.

4. Try a local farmer’s market for your produce

Besides supporting area businesses, you’ll also be helping the Earth by buying your fruits and veggies local. That’s because food in the grocery stores travels an average of 1,500 miles to get to you, and all that shipping can cause pollution plus an increase of fossil fuel consumption and carbon emissions. When you buy locally, it’s transported in shorter distances. Community Supporter Agriculture, or CSA, is also a great way to get local, seasonable produce delivered to your door. Sign up for one in your area, (<-Read more about it.)


If you can reuse something, don’t throw it away! If you can recycle it, please do! Be more conscious of things you throw out. If you can buy something that’s reusable, even better!


April 19, 2021 by

Check out this tasty recipe shared by a former bootcamper:


  • 1 lb chicken breast (trimmed & cut into pieces)
  • 1/4 cup almond meal
  • 1/2 cup unsweetened coconut flakes
  • 1 egg
  • 2 tbsp coconut oil (I use avocado oil)

Mix almond meal and shredded coconut in a bowl.
Dip chicken in egg, them into the almond meal mixture.
Put on skillet with coconut oil on medium heat.  

Add some yummy veggies, some baked sweet potato fries and you have a healthy, delicious meal!


April 14, 2021 by

Saturday’s run will be in scenic Coconut Grove.  Meet us at 7am, across from Greenstreet Cafe (3468 Main Hwy, Miami, 33133).  Parking is FREE along the streets until 10am!

Happy Monday!

April 12, 2021 by

Majestic Key Biscayne bridge…

April 8, 2021 by

Whether you want to walk, jog, sprint or lunge – there’s no better place to maximize your workout than on the Key Biscayne bridge. Challenging inclines and breathtaking views… you can’t beat it! If you haven’t yet joined us, what are you waiting for??

This Saturday, April 10, meet us in the usual parking lot at the foot of the bridge (if you’re going towards Crandon Park) at 6:59am for another amazing Saturday morning sweat!


April 7, 2021 by

Today, April 7, 2021 is WORLD HEALTH DAY.

World Health Day is a day to reaffirm our gratitude and appreciation to all those who work day and night to keep our planet healthy. It’s also a day to reiterate our commitment to supporting research and innovation in healthcare.

Life is not merely being alive, but being well. – Marcus Aurelius

3 Metabolism-Boosting Micronutrients

April 6, 2021 by


Part of the vitamin B family, choline helps the body use fats more efficiently by breaking them into smaller pieces that can be burned more easily for energy.

Eggs & mangoes!


All minerals in your diet play important roles, but magnesium is an overachiever. Not only does magnesium help with muscle recovery, heart health, bone density and kidney function, but it’s also linked to improved sleep and better digestion.

In terms of weight loss, a study in Nutrition reported that higher magnesium levels help control insulin and glucose blood levels and can also reduce bloating and water retention. This process improves metabolism function since poorly controlled insulin and glucose can have an effect on fat storage.

Foods high in magnesium include nuts, whole grains, lentils, chickpeas and quinoa. Top choices are avocados and salmon, which are both high in magnesium and also boast a high fat content.


Because of its well-deserved reputation as an immunity booster, vitamin D is certainly in the spotlight, especially since some research suggests low levels of the vitamin could be tied to worse outcomes with COVID.

You can get vitamin D from salmon, egg yolks, mushrooms and fortified milk.

Don’t forget sunshine, too — catching some rays is a top way to increase your vitamin D levels. We don’t have a problem with that here in Miami!

APRIL 2021!

April 5, 2021 by


April 2, 2021 by



1. Age: 40

2. Profession: Executive Assistant

3. When did you first start training at WOFB and how did you find out about us?
Last 2 weeks of Dec. 2020, I found WOFB on Instagram, searching for the best fit for me.

4. Tell us about your sports & fitness background:
Always been active. Love to workout and trying new things.

5. Favorite Exercise (or type of workout): Leg day

6. Least Favorite Exercise: Step ups

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB?
When I started WOFB I was only 2 1/2 months post Bimalleolar ankle surgery. I was weak, barely no muscle mass on my left leg, couldn’t run, jump and walking was painful. My hard work and will to keep pushing has definitely paid off. I am much stronger, more defined, and less body fat 🙂 I am extremely proud of myself and only want to continue getting stronger!!!

We are so proud of you too!!!! Thank you for showing us where hard work, patience and consistent effort will take you! 40 never looked so good!


The owner and his sister are students here and they have generously donated $50 gift cards to our members who earn STUDENT OF THE MONTH. Their menu and quality of food speak volumes – they started out as a food truck and have grown to one of the hottest spots in Miami! Check out their website and social media, @eltorolocochurrascaria.

As of Friday, April 2, 10:02 AM….. so if you RSVP before this date and time, you’re in!


April 1, 2021 by

This Saturday, April 3rd @ 6:59 AM!!!