Dani Dellarco

Pride, to me, is so much more than my sexual orientation. To me, Pride is about having the confidence and acceptance of loving yourself. Pride is about owning who you are, living as authentically as you can. Whether you are an ally or a member of the LGBTQ community, we can all have pride for who we are, where we’ve come from, and where we intend to go. I truly believe that love should know no gender. I love my partner not because she is a woman, but for the person she is. I love her for her character because she is strong, kind, genuine, and authentic.

The question I get most is, “How did you know?” I think as a kid, I always kind of knew.

As a kid, I preferred shopping in the boy’s section rather than the girl’s section. I had crushes on female celebrities while my peers crushed on male celebrities. In high school, I started to get teased for my more masculine style. I would tiptoe into the men’s section of J. Crew hoping my peers wouldn’t see me. I spent much of my high school years trying to blend in.

It wasn’t until college that I made the decision to come out. Although I had this idea from a young age that I was more attracted to women, I had grown up going to catholic school and learned that being gay was wrong. Going to college, gave me that exposure to the LGBTQ community and the strength to realize there was nothing wrong with being gay. I figured I had two options: fight the feeling that makes me truly feel like me, or just accept and love myself for who I am.

I remember that I had made the decision to come out to my parents on a trip home during fall break. I was nervous, as I knew my dad was religious so I was very unsure how he would react to the news. My coming out was easy, and I fully acknowledge this is not the case for many members of the LGBTQ community. My parents were incredibly supportive and continue to be supportive of the relationship my partner and I have.

Today, I am proud to be a member of the LGBTQ community. My partner and I are both fitness instructors and strive to provide an inclusive environment for people to work out. To this day, I still shop in the men’s section, I embrace the things that make me who I am. I am grateful for the Miami fitness community that has embraced me and accepted me for who I am.

Dancing is not just for the clubs when it comes to the 305. Some of Miami’s best fitness studio and incredible instructors get you to sweat all through shaking your tail feather. So where should you dance it out in 2019? Here’s our list of the five must-try Miami fitness inspired dance studios.

DanceBody DanceBody is a dynamic, dance-inspired fitness class that incorporates aerobic dance cardio, strength, plyometrics, stretching, and isolated muscle work that tightens and tones every muscle. The philosophy behind DanceBody is to define your body to resemble the physique of a dancer through feel-good motivation and training that empowers the mind. This full-body workout is easy to follow and set to energetic music. Each dance is choreographed to transform you body. DanceBody can be found at Anatomy and Winners Training Center.

Equinox Pump up the jams at this premier gym. Equinox offers clients a variety of dance classes to choose from. Class range from Latin music inspired Zumba classes to cardio-centric classes such as Body Language. Give Skyler Roger ’s class "Sykbeat" a try - its a plyometric and aerobic based dance class featuring hip-hop dance moves.

The Vixen Workout Ever wanted to feel like you were the star of the stage? Then The Vixen Workout is perfect for you. This dance fitness format uses choreography, killer music remixes, and stage lighting so you can experience the limelight. The Vixen Workout creates an environment where you can release your emotions, connect to your body, and experience a sense of community. Classes, while fun, are also effective. Clients burn anywhere between 400 to over 1,000 calories.

Body & Soul Sweat to beat at Body & Soul. Move your hips in one of their Zumba classes or try one of their signature classes like the Jam Sessions or Videosynce. In Jam Sessions, clients get to groove to the music in an easy to follow dance fusion class that combines the sculpting exercises with easy, upbeat and rhythmic dance moves. A perfect class for anyone trying dance fitness for the first time.

Powerumba Fitness Created by fitness instructors Martin del Villar and Pola Mochón, Powerumba is a dance fitness class based on the moves from salsa, reggaeton, merengue, samba, bachata, and more. The main objective of the class is to improve the client's strength and coordination through dance, while simultaneously imporving the cardiovascular capacity. Class will help clients relieve stress, burn fat, relax, tone muscles, and improves self-esteem. Clients can expect to leave feelinghappy and in a good mood.

It's not uncommon to feel run down or like you're running on empty when living a fitness lifestyle. Taking time to reset and recharge is just as important as the time you put in during your workout. We asked 17 Miami trainers how they recharge when they feel like they are running low on energy.Djinji Brown @solbox_fc – “Recharging is as much of a mental process as it is a physical one. Rest, relaxation, hydration and nutrient dense meals gets the job done for me every time.”Evelyn Curry @ecurry – “Whenever I feel unmotivated or burnt out, I change up my workout routine. Rather than lifting weights, I’ll try something new like Pilates or make riding my bike to lunch my exercise. A change of scenery and place is always refreshing.”Peter Davidson @peterdavidsonii – “When I’m feeling low on energy and need to re-up, I have a Celsius energy drink and play Beyonce or Rick Ross. It works every time!”Lorraine Haddad @lorrainehaddad – “I tell myself, ‘are you gonna let yourself down today?’ No, suck it up and think of how good you’ll feel after you’re done. It’s only an hour and no one’s gonna do the work for you.”Lee Jimenez @bodybattlefitnesss – “I recharge through yoga and meditation. Allowing myself to take a breath to recharge and go beyond whatever needs to get done for the day.” Natalia Maldonado-Feinberg @iamwellnesswarrior - I literally bounce for energy removing any stagnant energy. I start with gentle shaking and bouncing in the knees with deep breaths. Then I do some face, head and heart tapping with some simple affirmations. “I am energized. I am grateful. Life is good.”Steph Orillo @steph_unmasked – “When I am feeling low on energy I try to move my body for a quick endorphin dump in my brain (endorphins make you feel good). I do something simple like jumping jacks, air punches, or twerking for just a minute or two. Also, can't leave out meditating gratitude toward the universe.”Cristina Ortega @highonyoga - "I recharge mentally and physically by getting to my mat, focusing on restorative poses and my breath."Victoria Posner @victoriaposner – “When I’m feeling low on energy I throw on some music and head outdoors. Being outside reduces stress and many of the other things that leave you feeling drained. Get out more and breathe more.”Suyumi Quiroz @suyumiquiroz - "My recharge starts by accepting the need to take a day off and shut down my brain. That starts by turning off all ways of communication and social media. I usually take a day for myself at the beach. After a day at the beach, I'll take a cold shower. I also recharge by drinking enough water, having some chicken noodle soup, lighting candles, reading a book, Netflix, and sleep.Nikki Reifschneider @nikki_reif – “I love to recharge with a solid day of R&R which includes a massage, day at the beach, or a Netflix couch binge! Never underestimate the power of a good ‘me-day’ to do what you enjoy!”Jessica Santiago @fit_fab_foodieny – “Whenever I feel low on energy and extremely fatigued, I know it’s my body’s way of saying slow it down and get some sleep! Add some water to that and a properly rested and hydrated body can conquer the world needless to say your workouts.”Allison Santini @allisonsantini – “Nothing beats a great nights sleep when it comes to keeping my energy up. When it’s feeling low, my go-to’s are acupuncture, meditation, and a cup of #SantiniStrong Wellness ‘Hype’ tea.Samuel Simpson @simpson_bfit – “Get a good night of sleep, wake up and disconnect from the outside and connect with nature. Paddle board, go for a walk or bike ride, and soak up some sun. I know it’s no magic pill, but if it ain’t broke don’t fix it.”Steph Shames @shamelessbysteph – “Whenever I’m feeling low on energy, especially before teaching, I’ll grab a matcha latte and jam out to playlist on my way to class to get hyped. It works 99.9% of the time.”Regine Santa Maria @bodygoal_re – “To recharge, I usually take a step back, a deep breath, and realize my 'why' and motivations, which are usually my kids and the wellness and knowledge to help others obtain their goals.”Mike Vouvounas @_mike_v_ - “I try to use my few hours of downtime in the middle of my day very wisely and get in a 20-30 min power nap. If that doesn’t do the trick and I’m still struggling with low energy before a workout, I try to snack on some fruit (apples for me) and drink a lot of water (or sometimes a cold brew). Once I’m at the gym, I crank up my favorite EDM, 90s Rap, or the Kelly Clarkson Christmas album during the holidays.”

Sometimes, as active consumers of the fitness industry, we forget about recovery. The thing is, recovery is just as important as the workout itself. The physical therapists at Athletix promote recovery through their manual therapy and stretching services.A common misconception is that physical therapy is only for injuries. Athletix is dedicated to breaking that myth.“No matter what stage of your fitness journey you are in, we can help,"says Dr. Kyle Krupa of Athletix. "Our key to success is our individualized hands-on approach to both rehabilitation and exercise recovery, to help injured and healthy athletes alike."What is it that sets Athletix apart from other recovery companies in South Florida? The types of individuals they treat, the services and tools they use, and the promise they make their clients.Athletix therapists treat a wide range of clients from professional athletes to members of the fitness and Crossfit community. Because of the wide range of clients, Athletix tailors functional rehab programs to the client, meaning the program you receive was specifically designed for your needs.“Our goal is to provide functional rehabilitation with an emphasis on manual therapy, corrective exercise, performance-based sport-specific exercise and postural re-alignment, in order to expedite your return to activity," says Dr. Sharif Tabbah.From Normatec Recovery Boots to Graston soft tissue tools, Athletix has a range of tools that help expedite the trauma of intense training. Often these tools are used to draw fresh blood to the area and promote healing. Aside from Athletix team of professional physical therapists, massage therapy and pelvic floor therapy specialists work with the team to help clients who might need those services as well.Athletix promises that your experience will always be personalized and individualized. “We promise that you will never feel like just another patient," Dr. Krupa tells STAY FIT 305.Athletix is located inside Body and Soul Gym in Coral Gables. They also have a second location in Davie. For more information, visit https://athletixrehab.com/.

Who doesn’t love a good cheat meal? After a long workout there is nothing better than chowing down on your favorite meal to celebrate your hard work. Even the instructors who push you through your favorite workouts love a good cheat meal every now and then. So we asked 20 of Miami’s fitness professionals and trainers where they like to go to chow down on their favorite cheat meal. Here’s what they said:Kira Alvarado – Instructor, TruFusion Coral Gables & Exhale: “I love the Mister 01 Claudio Pizza”Aubrey Bailey – Instructor, SoulCycle: “I love the chicken nachos from YardHouse.” Adam Becker – Owner, Society Barbell: “Beaker & Gray is where I go for my cheat meal. Love the cheeseburger Croquettes, Pork Belly, and Brown Sugar Wings. For dessert I get the Chocolate Chip Cookie and the doughnuts with a Vanilla Milkshake Shooter. I love a Rye Old Fashioned to wash it all down!”Gui Dapelo – Instructor, Barry’s Bootcamp: “My favorite cheat place is Michael’s Genuine Food & Drink. My favorite is the ribeye steak. Their ribeye steak is a part of Miami Spice!”Jil Deviscour – Instructor, Epic Hybrid Fitness, Trainer, Equinox: “Perricones Marketplace Fiocchi Gorgonzola!”Skye Gallagher - Wellness Coach: "Bacon Wrapped Dates at SugarCane. I could eat them any day!"Ashli Katz – Creator, Creative Movement Method & Ballet Body Flow, Instrucot, FlyWheel: “It’s a tie between Lucali Pizza and the Brunch at Upland!”Kaisa Kerwin – Co-Owner, The Fit Shop: “Pubbelly! Love the Butter Crab Roll, Tuna Pizza, and Truffle Corn.”Lee Lentz – Instructor, FlyWheel: “I love Yardbird’s chicken and biscuits – it’s the best!”Matt Miller – Owner, Sweat 440: “24oz Porterhouse from Red Steakhouse”Gina Palazzi – Trainer, CKO, The Fit Shop, Fitbox Method, Mickey Demos Boxing & Fitness, & Bodytek: “I am obsessed with Casa Tua Cucina in Brickell! Their ribeye steak and whole wheat veggie pasta with gelato to end the meal is my go-to.”Nikki Pepper – Trainer, Anatomy: “My favorite cheat meal is the Nutella donut at The Salty Donut!”Dan Phalen - Yoga Teacher, Sol Yoga: "My cheat meal has to be duck fried rice from Komodo."Sam Reynolds – Yoga Teacher, TruFusion Coral Gables: “Tofu Red Curry at Lung Yai Thai Tapas.”Laura-Ann Roberts – Trainer, Equinox, TruFusion Coral Gables, Dance Body, Sweat Studio Miami: “ Being a native New Yorker my go to cheat meal is of course pizza! It’s hard to find a good NY slice here but I heard Pizza in North Beach does the trick!”Analys Romao – Trainer, Society Barbell & Fitness & Beat the Gym: ”My favorite cheat meal in Miami happens to also be voted ‘Best Veggie Burger in America’. I love the veggie burger at Love Life Café in Wynwood, also it’s one of the cleanest cheat meals you can have!”Shana Saka – Co-Creator, Hybrid Flow; Instructor, TruFusion Coral Gables: “Zak the Baker! I love the vegan banana break, actually just all the bread there.”PJ Venturino – Instructor, Fitbox Method, Sweat Studio, Beat The Gym, Edition Hotel: “Kush in Wynwood. I get the Lokal Burger with sweet potato fries.”Illyssa Vivo aka V – Personal Trainer: “Mexican food makes me weak, so I love Coyo Taco. I get the taco pescado, pulpo, and carne asada with a side of guacamole, corn off the cob and a cold Modelo.” Grant Weeditz – Body Architect, Anatomy: “I love Naiyara. I get the Salmon Tacos, Bok Choi, Beef Jerky, and the Sunset Harbor roll.”

WaterBiking Studio is proof that swimming pools in Miami can be used for more than just pool parties. Located in the heart of Coral Gables, WaterBiking Studio offers a unique experience where body and mind connect in a fun and hyped environment.While the signature aquatic biking class is their most popular, don’t let the name fool you. The aquatic workout studio hosts seven different fitness classes utilizing treadmills, trampolines and bikes, all submerged in water. One of those classes includes Aqua Jogging, a cardio-focused, endurance-based class that strengthens the lower body and abdominal muscles by using water treadmills. Want to take your water exercising skills further? Try the Water Circuit class, which incorporates water bikes, water treadmills, and even aqua trampolines.Classes at WaterBiking Studio utilize the resistance created as your body moves through the water. Before you know it, you will feel your whole body working. Exercising in water is easy on the joints and gentle on the body, and can help to improve joint flexibility or aid in the active recovery of the body.“Hydrostatic pressure from the water massages the skin and muscles, resulting in lymphatic drainage," says Benjamin Ybarra, WaterBiking Studio Manager. "This effect also leads to improved blood circulation and the reduction of cellulite."

“Our clients range from 13 years old to 90 years,” Ybarra tells STAY FIT 305. The workout is perfect for all fitness levels from anyone who is looking to maintain their current fitness level to those looking for low impact restorative exercise class. “Our workout is also safe for pregnant women,” says Ybarra.WaterBiking Studio is a unique experience that all fitness enthusiasts should try. WaterBiking Studio is open 7 days week. Classes are restricted to certain numbers of people depending on the class type. Although walk-ins are welcome, be sure to book ahead of time online. Who is ready to bring the sweat to the pool?

Fitness instructors and trainers inspire us with words of wisdom to push through the toughest moments of a workout. But how do our beloved motivators push themselves? We asked 18 of your favorite Miami fitness instructors what is a mantra that they live by. Here’s what they had to say.Juliana Aerhee - Yoga Teacher, Sol Yoga, Rise and SoulShine: "Love> Fear. The Choice is always yours."Rick Chavez - Instructor, TruFusion Coral Gables: “You never lose in life, you either win or you learn. There is always room for growth.”Alvin Davie - Instructor, The Box Miami: “F*#K Fatigue!" Fatigue is the killer of all dreams, when you learn how to conquer it you ascend to another level.Christa DiPaolo - Co-Creator, THE CUT & THE CUT: Jump Rope: “Find your balance of both fitness & fun!" It’s absolutely ok to be both healthy AND enjoy life to the fullest.Gabrielle Fioravanti - Instructor, Spartan Training Gym: “We have one life. Live, love, and travel as much as possible”Dwayne Frection - Instructor, TruFusion Coral Gables: “Fitness isn’t a way of life. Fitness is life.”Skylar Hauswirth - Yoga Teacher & Founder, MAHAM Yoga: "Always stay positive. Be the energy you want to attract, because what you sweat is what you get."Lorin Jetter - Instructor, Club Pilates & Anatomy:"As long as you crawl into bed at night a better person than you crawled out in the morning, it was a good day."Jacqueline Kasen - Instructor, Anatomy: "If it was easy everyone would do it. Its the hard that makes it great."Keyen Lage - Trainer, Equinox; Founder, The Undefined Diet: "To figure out what you want to become, you must first understand why you are the way you are. All change starts with retraining your mind."Anthony Mendez - Health & Fitness Coach: "Strive for progress, not perfection."Elisa Miller - Instructor, JetSet Pilates: “Yes, You Can!" Your mind is the strongest muscle; it will push you beyond your wildest imaginations. Flex it!Adrian Molina - Founder, Warrior Flow: “Sometimes, less is more.”Amber Riposta- Creator, Built for Her: "Perseverance must finish it's work so that we may be complete"Amy Segal - Instructor, Flywheel: "Spin, sweat, sing, smile & sculpt."Kellie Skiorksi - Instructor, Barry's Bootcamp & Green Monkey Yoga: "All moments become memories. You're hot, you're sweaty, you're tired in the moment. But when you look back in the memory will it be one of you giving up, or one of you giving it your all."Judy Slow - Trainer, UFC Gym: "Look good, feel better." I love the energy and mood that comes with working out and fueling your body. I love watching clients learn to make working out a lifestyle change and not just a phase.Manning Sumner - Owner, Legacy Fit: "No Days Off - it's about making the most out of every day given, being the best version of yourself that you can be."

CycleBar is bringing dynamic and lively indoor cycling to Davie, Doral, and Aventura. The studio promises clients an experience that will rock their ride. CycleBar combines elements of your favorite cycling studios to bring you a dance party on a bike that tracks your performance and metrics. What is even is better, is that riders stats are saved in their accounts. This allows each rider to track their progress from class to class and truly see that they are rocking their rides.With studios that feature stadium style seating and hold over 45 bikes, riders will feel like their favorite workout class just became their favorite concert. CycleBar bikes feature screens that track rider’s rpms, power, resistance, and overall distance. CycleStars, the name given to instructors at CycleBar studios, lead riders through a 45-minute ride featuring intervals, hill climbs, and jumps in and out of the saddle. Each instructor is unique and different bringing their own flair to the class.CycleBar studios feature a list of events and weekly theme rides. Wednesday nights at CycleBar Aventura are call “Wine Down Wednesday," where riders can enjoy a glass of wine with each other after class. Other nights at the Aventura location include, “Mash-up Monday” and “Concert Series Saturday," which features a live DJ.CycleBar is an indoor cycling workout that can be adapted to all fitness abilities based on the amount of resistenace riders add during the class.“We are an inclusive, inspiring, low-impact/high-intensity cycling experience for all ages and body types," says Joelle Bouhadana owner of CycleBar in Aventura, Doral, and Davie. "No matter where you are in your fitness journey, CycleBar will calm your mind, elevate your mood and revive your senses.”CycleBar features state of the art amenities such as eucalyptus towels to help riders cool off after their rocking ride. The studios also feature filter water stations, lockers, and showers for riders who are on the go.“We make sure that we deliver our riders concierge-level service that goes far beyond a great cardio fitness workout,” Bouhadana told STAY FIT 305. CycleBar is also a great studio for new riders who might not own their own spin shoes yet as shoes are provided for your ride.Are you ready to rock your ride? Clip in at one of CycleBar’s South Florida studios. Check out the studio website for Doral, Aventura, and Davie. Each website features a detailed schedule and more information on class packs and pricing.

A warehouse in South Miami will make you sweat with a high intensity workout but will make you stay because you found a place of community. M*Ergy Fitness is more than a workout, it’s an experience.The studio offers four classes: indoor cycling, high intensity interval training (HIIT), and two classes that combine the two formats. Owner Maria Sentmanat, knows a thing or two about fitness in Miami. Sentmanat has been an instructor in Miami teaching both cycling and HIIT formats for years, before opening up M*Ergy Fitness in Fall of 2017.The combined indoor cycling and HIIT classes: 30/30 and M*Ergy HIIT are truly unique. 30/30 combines high-intensity cycling for 30 minutes of cardio with 30 minutes of toning and strengthening from TRX and Kettlebell exercises. M*Ergy HIIT takes the 30/30 classes and kicks it up a notch my shortening the intervals between cycling and functional moves to keep the heart rate up for the entire class.What makes M*Ergy different from HIIT and indoor cycling studios? The workout is more than just transforming the body, Sentmanat is dedicated to transforming the mindset of clients. “M*ergy Fitness became my vehicle to make an impact in other people’s lives. I look to not only improve your physical health, but improve the emotional and spiritual side as well,” Sentmanat tells STAY FIT 305.It may seem strange to see a fitness studio without any mirrors, but that's by design. “I want clients to feel a sense of purpose when they workout. I want them to not only understand the effects it has on the body physically, but the power working out can have on the mind. My clients turn inward when they workout to dig deeper”, says Sentmanat.M*Ergy is a fitness experience and Sentmanat truly is an inspiring instructor. To learn more about the classes at M*Ergy and how to book a class head over to the studio’s website here.

Achieve optimal health and performance through the biostation, Midtown Miami's new individualized and comprehensive approach to wellness. The Delray Beach-based leading provider of Functional and Age Management Medicine, opened a second location in Miami this past March. With services such as nutrient IV therapy and injections, medical weight loss programs, platelet rich plasma therapy, and performance blood panels, the biostation is dedicated to helping clients feel better and live healthier lives.“We are dedicated to helping patients identify the root cause of symptoms in order to restore the body to its peak performance, alleviate symptoms and ultimately, reverse the effects of aging,” says Dr. Martin Bloom, Co-founder and Medical Director of the biostation.At the biostation, clients can expect to feel replenished and restored all while enjoying services in an ultra-luxurious space.

The attention to detail and complete individualization of programs is what sets the biostation apart from other holistic medicine and IV therapy centers. Services take place in patient rooms that have added luxuries such as recliner chairs and TVs. These services are also individualized based on clients’ blood chemistry and goals, so the vitamins and minerals that you receive are also the ones your body really needs to help you achieve the desired outcome. Only select nutrient IVs and injections can be done without a blood chemistry panel at the biostation, most require clients to have prior blood chemistry screening.The company also sells their own products such as plan-based protein, pre-workout supplements, and everyday vitamin and mineral supplement. Buying supplements online can feel frustrating, if you’re not sure that what you are buying is the best supplement for you. Supplement plans can be individualized at the biostation to meet clients’ health and wellness goals, as well as to help raise any areas of deficiencies found through blood chemistry.

For more information visit the biostation website. Online you can find more information about services that are offered and information on how to book an appointment. The Miami biostation is located at Midtown 5, 115 NE 32nd Street, Suite 102 Miami, FL 33137.

June is LGBTQ pride month! Scroll down to see 15 LGBTQ Fitness Trainers in Miami You Need to Follow. Book a class and get ready to feel inspired!Rachel Curtis – Instructor, JetSet Pilates

• Follow - @rachibunny
• Where to Find Her – JetSet Pilates

Dani Dellarco – Instructor, SHMLS / TruFusion

• Follow- @dellarcodv
• Where to Find Her – SHMLS & TruFusion Coral Gables

Patrick Frost – Instuctor, Barry’s Bootcamp,

• Follow- @patrickfrost2
• Where to Find Him – Barry's Bootcamp

Roger Garcia - Instructor, SoulCycle

• Follow – @rogerxsoul
• Where to Find Him – SoulCycle

Vinny Gilberti – Instructor, JetSet Pilates

• Follow- @vinnygilberti
• Where to Find Him – JetSet Pilates

Roberto Guzman – Instructor, Barry’s Bootcamp / Anatomy

• Follow - @robertogtrainer
• Where to Find Him – Barry's Bootcamp & Anatomy Fitness

Raul Jimenez – Instructor, SoulCycle

• Follow- @thisisrara
• Where to Find Him – SoulCycle

Kaisa Kerwin – Co-Founder, FitShop

• Follow – @kaisakerwin
• Where to Find Her – FitShop

Natalia Maldonado-Feinberg - Instructor, TruFusion Coral Gables

• Follow - @iamwellnesswarrior
• Where to Find Her – TruFusion Coral Gables

Jo Murdock – Instructor, MAHAM/ The Barre Code

• Follow – @flowwj0
• Where to Find Her – MAHAM & The Barre Code

Brandon Reed – Instructor, RedBike

• Follow - @ridewithreed
• Where to Find Him – RedBike

Rachel Robinson – Instructor, Barry’s Bootcamp

• Follow - @rachel_fitness
• Where to Find Her – Barry’s Bootcamp

Mike Verdugo – Instructor & Owner, BodyTek Fitness

• Follow - @trainermikeyv
• Where to Find Him – BodyTek Fitness

Joyce Acros – Instructor, FloYo Coral Gables

• Follow - @jdawww
• Where to Find Her - FloYo Coral Gables

Peter Davidson – Instructor, Rise Nation

• Follow - @peterdavidsonii
• Where to Find Him – Rise Nation

Steph Shames, owner of SHMLS Cycling Studio inside Brickell's House of Movement, knows a thing or two about staying body positive. Struggling with keeping a positive body image for herself and battling an eating disorder, Shames felt inspired to change the vibe in boutique fitness. SHMLS Cycling Studio is the first boutique fitness studio dedicated to body positivity.Shames shared 5 tips to staying body positive with STAY FIT 305:

1. Stop comparing yourself to other people. “Your body is your body and is always going to be different from other peoples’ bodies, ” says Shames.
2. Take the power from things you can't control and channel it toward the things you can. Shames told STAY FIT 305 that, “The way our bodies digests and processes food plays a big part in understanding our body's image. How your body processes food is something you can't control."
3. Chose workouts the make you feel strong and empowered. “I created SHMLS to be a workout that is less about reaching a number on a scale and more about improving your confidence during class to carry that feeling into everyday life, ” says Shames.
4. Surround yourself with positivity. “I went through a huge Instagram purge un-following accounts that I felt were not helping my self-esteem and body image,” Shames tells STAY FIT 305. “Try to delete accounts that make you feel bad about your body, and follow accounts that uplift and inspire you.”
5. Remind yourself that there are parts of your body that you love. “This can be anything, from your hair to your toes,” Shames says. “Pick one thing about your body you love and put more energy into loving that one thing.”

Follow these tips to help stay body positive, and get even more inspired by trying a class at SHMLS Cycling Studio. All of the instructors at the studio have a unique story that focuses on self-acceptance and self-love. The studio is running a special for the month of May to celebrate their grand opening on May 19th. Classes for the month of May are $18, and include spin shoes and water. Your first class at SHMLS Cycling Studio is always free. Classes can be booked though the studio’s website.

Starr Hawkins, instructor at Barry’s Bootcamp, JetSet Pilates, and The Box, knows a thing or two about getting your booty into shape. Starr’s classes are known for making your booty werk to heavy beats.STAY FIT 305: What kind of music do you workout to?Starr: “I love working out to motivating music. I love Trap and Rap music. The more bass and the more intense the lyrics, the better. I want a beat I can get lost in while I workout.”STAY FIT 305: What does music mean to you?Starr: “To me, music is therapy. The right song can completely change how I feel. When I workout, the right song can make me push harder, run faster, and go further. With out music, working out just wouldn’t be the same.”Starr's Favorite Booty Beats:

• "All Of The Light" (Remix) - Evil Empire
• "MotorSport" - Migos, Nicki Minaj, Cardi B
• "Bad Bae" - ChildsPlay, Onderkoffer
• "HUMBLE."(SKRILLEX REMIX) - Kendrick Lamar

Listen to the complete playlist on STAYFIT305's Spotify.

Allison Santini, well known for leading sweat filled spin classes at SoulCycle, has found balance and relaxation through her own line of essential oils. Santini suffers from chronic fatigue often feeling drained emotionally and physically. She turned to more holistic forms of medicine to find ways to recharge and become #SantiniStrong.“From my job working out all day I had to learn how to protect myself from the ups and downs. I started trying different things such as essential oils, blending different ones I was using together and noticed they were much more powerful,” says Santini.Instead of using multiple oils to create the desired effect she wanted, Santini created her “Balance” essential oil blends. In collaboration with Monica Redondo, founder of Wholistic Oils, Lit, Chill, and Love oils are all you need to feel energized or relaxed.

Lit contains oils from rosemary, ginger, and lemongrass, all of which bring about an energizing and uplifting feeling. On the other hand, Chill contains oils from peppermint, geranium, rose, lavender, and roman chamomile, all of which deliver a sense of calm and mellow.“I really want to bridge living a healthy lifestyle with nightlife," says Santini. "There are more toxic ways for people to achieve feeling energized or relaxed, and I want to show people that essential oils can be just as powerful.”The last of the “Balance” kit is Love, a body oil containing rose, sandalwood, and pink grapefruit. Love is intended to refresh and recharge skin. All of the oils are extremely easy to use. Just, roll the oils on your pulse points when needed.What makes Lit, Chill, and Love so unique from other blended oils? Each oil blend comes with a tiny piece of rose quartz at the bottom of the bottle. The rose quart in each bottle has been charged under the last full moon, giving each of the oils energizing vibrations.

However, essential oils are not for everyone. For those who have sensitive skin and cannot use certain oils, Santini is making tea that will have you feeling Hype, Zen, and Healed. Using the same idea from her oils, Santini’s line of teas will bring about a sense of energy or calm.Lit, Chill, and Love can be purchased as a kit or separately. All oils can be purchased directly through Santini’s personal website. Be on the lookout for more information about Hype, Zen, and Heal. The teas will be available for purchase starting June 2018.

A new studio in New York City is bringing clients the world’s first cool temperature boutique fitness concept. Miami is known for bringing the heat when it comes to all things fitness with many of us used to working out in temperatures that reach highs of 90 degrees. BRRRN, located in Manhattan's Flatiron, is dropping the temperature in its classes to as low as 45 degrees. BRRRN may be the hottest new fitness trend in the Big Apple, but it’s the coldest workout you’ll experience.Clients have three cool workouts to choose from: 1st, 2nd , and 3rd degree. 1st degree is a yoga mobility and strength formatted class at a cool temperature of 60 degrees. 2nd degree, a core and cardio slide board class, drops the studio temperature to a chilly 55-degrees, while the coldest of the three classes, 3rd degree, is a battle rope interval training class that will have you sweating, even in the chilling 45-degree temperature.

“BRRRN is a research driven fitness concept," says Co-Founders Johnny Adamic and Jimmy Martin. "By paring the benefits of cool temperature exposure with exercise, we can optimize fitness and help clients burn more calories than hotter temperature workouts.”But BRRRN is more than a workout, it’s a Coldture.“We live much of our life in temperatures around 72 degrees. We often forget what it is like to experience the cold, and the health benefits cold temperatures offer,” says Adamic.Miami can certainly relate to this, with the average year-round temperature of 77 degrees.The studio also aims to build a community in New York City that embraces body positivity. BRRRN believes that performing exercise should be for the purpose of progress not perfection, and you should want to exercise because the movements feel good for your body.“We want BRRRN to be a community,” Martin tells STAYFIT 305. “We want people to be proud that the sweat they create in that room is from their hard work and not because the room itself was hot,” he says.

BRRRN is a one-of-a kind workout and fitness community. Hotter might not always be better, and BRRRN’s cold concept classes prove just that. Next time you find yourself in New York City, challenge yourself to try something new and feel the BRRRN in a cold fitness class.All classes can be booked online directly through the studio website, which also offers more information about the benefits of cold fitness.

Don’t let a weekend trip to New York City get you off track from your wellness routine. NYC is filled with boutique fitness studios, spas, and juice bars. With so many options to choose from, you might be missing out on the city’s hottest and trendiest places to sweat, recover, relax, and detox. Next time you are Big Apple bound, check out these places to STAY FIT when you are away from the 305.Where to Sweat:

• Rumble: If you are a fan of CKO, Title Boxing, or The BOX, then Rumble is the place for you to Jab, Cross, and Hook during your next NYC trip. Rumble is a 10 round boxing workout that will have you hitting Aqua training bags like it’s fight night. Location: NOHO, Flatiron/Chelsea
• SLT: If you've checked out our list of must try Pilates studios in Miami and like to sweat at Jetset or [solidcore], then SLT is a must-visit. SLT or Strength, Lengthen, Tone, will keep your body South Beach ready upon your return to the Magic City. Location: Park Slope, Williamsburg, Chelsea, SOHO, and more.
• ((305)) Fitness: Feeling a little homesick? Head over to 305 Fitness to drop it like it’s hot in this high-intensity rhythmic cardio dance class. A live DJ blasts beats while you make sweat sexy through a set of choreographed movements. Location: Midtown, West Village
• DanceBody: Get ready to move and groove to the music when you sweat at DanceBody. The studio has six different dance workouts to chose from. All Out is a high intense cardio dance class with lots of fancy footwork, while Sculpt is slows down the moves to focus on form and toning your body. Location: Tribeca, Upper East Side, Upper West Side
• Y7 Studio: If you’re a Buddha Shack Babe or frequent MAHAM Yoga, then Y7 is the perfect place for you to find your Ohm to Hip-Hop beats. You will flow hard in the studio's 60-minute Vinyasa class. Location: SOHO, Tribeca, Union Square, Williamsburg, and more.
• Fhitting Room: Maybe you are looking for something more intense or challenging like a High Intensity Training (HIT) class. Fhitting Room is just the HIT of sweat you need. Fhitting Room classes' are kept small and intimate so clients feel like they are getting personalized attention and training. Location: Upper East Side, Upper West Side, Flatiron
• BRRRN: Up for new fitness experiences? If you like working out in extreme temperatures or frequent the hot classes at TruFusion, try taking a break from the Miami heat at the world’s first cold concept fitness studio. Get chilly and sweaty at one of BRRRN’s yoga, cardio core, or HIT classes. Location: Flatiron

Where to Recover and Relax:

• HigherDOSE: If you need some alone time to relax and MELT, checkout HigherDOSE. This infrared sauna is integrated with chromotherapy to help you recharge and relax from the hustle and bustle of the city. Location: Upper East Side, East Village
• Chill Space: If you enjoy recovering from your a workout with cryotherapy, Chill Space is a must. Clients can relax with other services such as Reduced Environmental Stimulation Therapy (REST) in their float tank. Location: Murray Hill
• Need a longer escape from the New York City Hustle, float away and get steamy at one of NYC's day spas. The tranquil environment at Aire Ancient Baths or Shibui Spa will make you forget you are in the city that never sleeps.

Where to Detox: If you like to detox with a juice from Raw Juice or Dr SMOOD when you're in Miami, you will love all the juice options NYC has to offer. We listed a few of our favorite New York juice bars that offer locations all over Manhattan and Brooklyn.

• Pressed Juicery
• Juice Generation
• Juice Press
• Liquiteria

American Stem Cell Centers of Excellence (ASCCOE), known as a pioneer in regenerative medicine, has recently opened their newest location in South Miami.Aside from serving as the headquarters for ASCCOE, the Miami location will also serve as a clinic for regenerative treatments and stem cell therapy, dedicated to optimizing clients’ health and wellness through the latest research breakthroughs and advancements."It is with great pleasure that we introduce the highest-quality regenerative medicine center to the Miami market, with our headquarters serving as the pinnacle of industry standard for this revolutionary field of medicine," said Mike Tomas, CEO of American Stem Cell Centers of Excellence.

Regenerative medicine focuses on repairing tissue that was damaged or lost. At ASCCOE this is done by using a persons’ own cells to help heal and treat the body from injury or disease.Imagine if you were to sustain an injury, such as a torn ligament that required surgery, but could first try using cells from your own body to heal that injury. ASCCOE takes stem cells from the fat tissue of an individual and injects them directly back into the site of injury or damage to help rebuild and repair."This process helps reduce recovery time that is related to surgery," says Michelle Parlo, Director of Clinical Operations at ASCCOE. "Plus, you are using your own body to heal your body. You can even bank your cells for future use."The services at American Stem Cell Centers of Excellence are not just for orthopedic injuries. ASCCOE effectively treats a range of illnesses and symptoms, including neurological, autoimmune, and degenerative conditions. While stem cell therapy is used to treat many of the conditions ASCCOE sees, they also offer services outside of stem cell therapy. Clients can receive diet counseling, electromagnetic pulsed wave therapy, food inflammation tests, infrared therapy, IV nutritionals, ozone therapy, and platelet-rich plasma (PRP) treatments for maintaining a healthy lifestyle.

American Stem Cell Centers of Excellence is located at 7800 SW 57th Ave in South Miami. To learn more about the services at ASCCOE or book a service, visit their website americanstemcell.com.

Sam Simpson, operating owner of B-Fit Miami, has been training SWAT officers for three years. By modifying simple exercises such as squats, lunges, push-ups and pull-ups, Simpson gives officers the added challenge they need to push their bodies to the next level. See if you have what it takes to train like those who serve and protect the 305. Try some of these modifications in your own workout.

1. Pull Ups: Simpson’s favorite pull-up modification is what he calls ladder pull-ups. In this ballistic adaptation, find two bars spaced roughly 6 inches apart from one another. Start at the lower bar and pull yourself up to higher pull-up bar. Lower back down to the starting bar to perform the exercise again.
2. Walking Lunges: SWAT officers often times find themselves walking in a crouched position to maintain low profiles. Modify your walking lunges by staying as low to the ground as you can for the entire set. Instead of returning to a standing positioning in between walking lunges, stay in a low crouch. Make this modification even harder by holding a set of dumbbells.
3. Squats: Simpson likes to use contrasting movements instead of rest in between sets of squats for his SWAT clients. “Contrasting sets are great for building explosive power and developing quick movements needed in tactical situations,” says Simpson. Trade in your rest time after a set of front squats for a set of box jumps.
4. Push-ups: Increase the demand of traditional push-ups by using sliders. Alternate sliding your hands up and away from the body while doing push-ups. This modification will make you feel as if you are doing one-handed push-ups. Simpson also likes plyometric push-ups as a way to increase demand in this simple exercise. Instead of pushing up like you normally would to return to the start of the exercise, explode up and try to gain as much height as you possibly can before returning to the starting push-up position. Build your plyometric push-up strength by starting with one hand on a medicine ball and the other on the ground.
5. Rope Climbs: What is Simpson’s favorite exercise for his clients? “Superset rope climbs. Rope climbs are part of the SWAT fitness test. I try to incorporate rope climbs to prepare SWAT clients,” says Simpson. The modification is simple - try climbing a 15-foot rope twice without letting your feet touch the ground in between climbing reps. Increase the number of times you can climb up the rope before letting your feet touch the ground.

Get ready to workout shamelessly with Brickell’s newest boutique spin studio: SHMLS Cycling Studio. Stephanie Shames, well-known known for teaching inspiring classes and sharing her own personal story battling an eating disorder and body dysmorphia, is the creator of the first-ever cycling studio dedicated to body positivity and self-love.SHMLS Cycling is an inclusive and inspiring place to sweat, where clients use movement to transform their bodies and build confidence. The mission of SHMLS is to provide a welcoming space for all body types, shapes, and fitness levels.The studio is a place where clients can learn to let go of shame as they ride to the beat of the music. Classes propel and motivate clients to reach goals in and outside of the studio, and is an experience meant to transform clients’ bodies and minds. SHMLS Cycling clients celebrate themselves as they strengthen their bodies and confidence.“SHMLS is not about reaching a number on a scale, attaining a six pack, or burning calories,” says Shames. “It’s improving your confidence during class and carrying that feeling into your everyday life.”There are no numbers or competition during this ride. Instructors curate unique and empowering playlists to match the format of the ride. The ride incorporates rhythm-based choreography meant to strengthen the upper body and core, as well as cardio interval training to target strength and endurance.“The SHMLS studio is intimate," Shames tells STAY FIT 305. “Classes are limited to 12 bikes, so clients will feel as if they get one-on-one coaching throughout the ride.”If you are ready to transform your life, then clip in with SHMLS Cycling. Here is everything you need to know about the studio:

• Location: The studio is located within Brickell's House of Movement (1900 Brickell Avenue).
• Amenities: Clients receive complementary water and spin shoes with each class. The studio also features lockers and showers.
• How to Book a Bike: Classes can be reserved through the SHMLS Cycling website.
• When Does SHMLS Cycling Open: The studio is projected for a soft opening in early May. The SHMLS Grand Opening will be May 19.

Book your bikes early and get ready to ride SHMLS.

Get ready to MELT away your toxins. RESET Cryotherpy Co-Founders, Jess Scott and Whitney Oakes, are bringing you the hottest way to recover. Known for their cryotherapy services, RESET has a strong reputation for helping clients recover from muscle pain and soreness by getting chilly with temperatures below -240 degrees. Now, the Sunset Harbour company is turning up the heat and launching their hottest new brand, MELT.Located inside RESET Cryotherapy, MELT is a full spectrum medical grade infrared sauna. Clients can detox, nourish, relax and receive many of the same benefits as cryotherapy. The service is ideal for those who have wanted to try cryotherapy but could not stand the below zero temperatures.“MELT was created for clients who sought the same benefits of cryotherapy,” says Oakes. “Clients are still getting increases in metabolism, skin-detoxifying properties, and pain relief with MELT.”

MELT might look like a traditional sauna, similar to one you have encountered at a gym or spa, but the design features near, mid, and far infrared panels, that target your entire body from every angle, heating the body in a very different way.“In a traditional sauna, you sweat to cool down because the room is hot. In MELT, the heating occurs from inside of your body, drawing the toxins out, allowing you to sweat up to seven times the amount of toxins than a traditional sauna visit,” Oakes tells STAY FIT 305. While the sauna can reach temperatures as hot as 156 degrees, it's still lower than traditional saunasMELT knows that lighting can really set the mood, so they’ve equipped the sauna with medical grade chromotherapy, or light color therapy. Clients can set the lights inside the sauna to their preferred stetting. For those seeking a sense of relaxation or calmness, set MELT’s lights to blue. Try the pink light to cleanse and eliminate impurities, or glow with green light to add harmony to your sauna session. No mood is complete without some tunes, so a Bluetooth speaker lets you jam out while you sweat.Are you ready to MELT away your toxins? Book your 30-minute MELT session online. Because the sauna can fit up to two people, you and a buddy can MELT together for an additional $15 per session.

Burpees, box jumps, and ball slams, oh my! These are just some of the movements you will try at EPIC Hybrid Training. The popular bare-foot workout samples from different training formats. To coincide with its Brickell studio, EPIC has now opened its second Miami location in Coral Gables.Spartan Race Pro Team member, Cassidy Watton, joined the EPIC Hybrid Training Coral Gables team as Lead Trainer and Director of Programming. She became hooked on EPIC after seeing how the workouts paid off on the course. Watton has won or placed at over a dozen obstacle course races since the start of her racing career in 2013.“I want to take first at the Tough Mudder X Championships broadcasted on CBS in June,” Watton tells STAY FIT 305. Epic Hybrid Training certainly has adopted elements found on OCR courses, like wreck bags, monkey bars, rings and burpees, making it a popular training ground for many racers.“EPIC is just good ol’ interval circuit training but more fun,” says Watton. “The workouts don’t use exercise machines. Using your own body weight to create cardio kills two birds with one stone -gains in strength and conditioning. We [EPIC] want to own the HIIT space.”Your body is in constant motion during EPIC classes because rest is kept to a minimum. Burpees or high-knees replace rest time between stations, keeping your heart rate up for the entire workout.Each day at EPIC is a different workout. Days like “The Blast” are cardio days, where the focus is on speed. Other days, such as “Tone and Power,” are strength-building days, where clients are encouraged to slow-down and add weight to their workout. Regardless of the class, instructors are diligent in monitor clients for proper form. After 45-minutes of EPIC work, enjoy a protein shake from Station 9, EPIC’s own smoothie bar.Does EPIC Hybrid Training Coral Gables really transform your body? Try it for yourself. The gym is running a 6-week challenge. For $499, you get unlimited EPIC classes at the Coral Gables location, and one-on-one nutritional coaching. Loose the weight goal you set in those 6-weeks, and you can either get your money back or put it toward a membership at EPIC Hybrid Training Coral Gables. Mention STAY FIT 305 when you sign-up or use code SF305 on MINDBODY to book a week of classes for $25.