Dani Dellarco

Alvin Davie is a PUMA Team Master Trainer and instructor at The Box. Alvin’s classes are known for being high energy and having great music. 'Be the knock out' while you jab, cross, and hook to Alvin's Boxing Beats at one of his classes.STAY FIT 305: What kind of music do you workout to?Alvin: “I workout to all different kinds of music. When I want a high energy, high paced workout, I play Hip-Hop or Hip-Hop remixed by my favorite DJ’s (Rehab & Skrillix). When I want more of a bounce or a vibe for my workout, I put on my Miami Reggatone”STAY FIT 305: What does music mean to you?Alvin: “To me, music is everything. It’s listening to a story being told, and that you can relate to. Music is motivation. Music is a way to make your body move by just pushing play. Music adds another layer to my workouts, and makes me take my mind off the pain.”Alvin’s Boxing Beats:“Gang Gang” – Migos“We Will Rock You” – Queen“X” – Nicky Jam, J Balvin“Nice For What” – DrakeListen to the complete playlist on StayFit305's Spotify:https://open.spotify.com/user/rroosddctp5esgj2phsns5o0j/playlist/1547gFLoaExujhqId9Dztf

Long-days in the heat and humidity, constantly under stress, crouching for hours at a time, these are just some of the conditions that PD and SWAT in Miami have to face. Physical fitness is critical to keep these officers in peak performance. Sam Simpson knows, because he trains those who serve to keep Miami safe.Simpson, operating owner of B-FIT, just north of the Design District, is a strength and conditioning coach with years of experience training athletes at all levels.“These guys are athletes. They are professionals who have to train all day. Their jobs and lives depend on it,” says Simpson.

He began training police and SWAT clients with partners Scotty Johnson and Julian Arana three years ago. Now, Simpson and his team train the officers three to four times a week.Simpson modifies exercises in the B-FIT strength and conditioning program to be harder for police and SWAT clients. He uses ballistic adaptations to make simple exercises more challenging.From time-to-time, his team trains the officers through more tactical programing, where officers have to deal with complicated and cooperative tasks, and limited rest. Simpson said that these sessions are sometimes done in the heat, recreating the conditions they encounter in the field.“We will run the tactical program outside, or open the studio doors and turn off the AC, to recreate the heat they experience day-to-day,” Simpson tells STAY FIT 305.Members of the PD and SWAT are not only physically trained at B-FIT. Simpson and his team train clients’ mentality.“The mental component is the most important part of their training,” says Simpson.

The programing at B-FIT is challenging. When clients come to train, they will have to overcome working out when they are sore and tired. That’s where being mentally tough comes in.Want to train like Miami PD and SWAT officers? B-FIT classes focus on quality movements and real strength training. While the training is serious, the atmosphere is light. New B-FIT clients receive two weeks of classes (up to 12 classes) for $39 when they mention STAY FIT 305.

Do you ever feel like you have to decide between a new pair of stylish leggings and a class pack at you favorite studio? Then you need to check out Bitsy Bottom.Workout clothes can sometimes cost more than an actual class. Amanda “Bitsy” Lippman, was looking for more affordable yoga clothing. When she started designing her own hot yoga shorts, Bitsy Bottom was born. With the help of her partners, Jaime Hidalgo and Yadira Sussman, the company has expanded, now carrying stylish high-quality leggings, capris, and headbands. The company even has a line of kid’s clothing.With bold and bright colors, Bitsy Bottom stands out among other brands. A signature booty scrunch gives your bottom the perfect fit needed for an active lifestyle. Super soft fabrics move with your body as you workout.“A smooth, second skin, spandex/nylon blend that is not constricting, and will be your favorite pair of workout bottoms once you try them," says Sussman.The bottoms are also quick drying, making them perfect for your sweatiest workouts and water activities.

Bitsy Bottom prides themselves on the quality of their products and customer service to clientele. Their products are extremely versatile and can be worn for workouts from yoga to Crossfit.“I teach every format from HIIT to Hip-Hop and Bitsy Bottom products make me feel bootyful and confident in every way," says Brand Ambassador Maria Pontillo.

Bitsy Bottom products can be purchased directly from the company’s online website. You can also find Bitsy Bottom in 21 retail stores in South Florida.If you are ready to upgrade your leggings to something booty-ful that won't break the bank, then you need to check out Bitsy Bottom.Be sure to use code “SF305” to get $25 off your online purchase of $50 or more.

Where do A-Rod and J.Lo go to workout when they are in Miami? TruFusion Coral Gables.

Alex Rodriguez and Jennifer Lopez greeted clients during an influencer/media event at the new Coral Gables studio.Rodriguez is a TruFusion board member and has been key in launching the brand’s first East Coast location.TruFusion Coral Gables is the hottest new gym in Miami, featuring heated and non-heated versions of your favorite fitness classes such as yoga, Pilates, boxing, bootcamp, and spin.

Pool parties and beach bodies, it’s always summertime in Miami. Check out these core-crushing, must-try Miami Pilates studios, sure enough to get your abs in shape for summer!JetSet PilatesJetSet Pilates will get you fit fast! JetSet’s 50-minute megaformer classes are no joke! JetSet classes are fast paced, using resistance-based training to target and strengthen core muscle groups. Each class is different as instructors guide you through moves that work your core, arms, legs, back, and booty.

• Locations: Miami Beach, Wynwood, Coral Gables, North Miami, South Miami, Pinecrest, and Brickell
• Amenities: Cubbies for personal belongings, towels, changing areas.

[solidcore] [solidcore] might be new to Miami, but they have brought one of the most intense Pilates classes. Every muscle of your body will be shaking in a [solidcore] class. Instructors push clients to preform each core-crushing move to failure. Be prepared to feel sore the next day!

• Location: Midtown Miami
• Amenities: Lockers, towels, water for purchase

Pilates in the GrovePilates in the Grove offers reformer classes to groups of clients of 8 or less. Their classes range in level and are perfect for those who are new to or have already mastered the workout. Owner Christa Gurka is one of the most in-demand instructors in the area, working with many high-profile celebrities like Miami Heat Coach Erik Spoelstra. The studio also gives back to the local community through donation based community classes.

• Location: Coconut Grove, South Miami
• Amenities: Cubbies for personal belongings, filtered water coolers

Pilates ProWorksA powerful 40- or 55- minute workout on the Pilates ProWorks’ FitFormer is sure to have you sweating. The studio also offers two other classes in addition to their signature Pilates class. Matbox combines kickboxing and Pilates into one total body, cardio and core workout. Tone and Flow combines yoga and Pilates to improve balance and flexibility while effectively targeting core muscles.

• Locations: Coral Gables
• Amenities: Towels, filtered water bottle filling stations

LooP 50 LooP 50 refers to their classes as “Pilates on Steroids." The 50-minute megaformer workout uses slow and controlled movements that work slow-twitch muscle fibers to failure. LooP 50 creates a culture that is welcoming and supportive as you sweat, shake, and burn!

• Locations: Downtown, Key Biscayne
• Amenities: Cubbies for personal belongings, water

Pilathon The Wynwood studio offers a wide range of Pilates classes that are performed on either a mat or reformer. Unique to Pilathon is that hybrid classes that combine traditional Pilates movements with rowing (Pilarow) and TRX (Pilates + TRX). Pilathon’s DaVinvi Body Board class is a 35-minute class perfect for those on the go, who only have a few minutes to tone up!

• Locations: Wynwood
• Amenities: Lockers, sauna, water

Kenergy Pilates Located in a warehouse featuring graffiti walls, Kenergy brings Wynwood’s vibe inside the studio. Classes are preformed on a reformer but can utilize stability chairs, Cadillac towers, and jump boards.

• Locations: Wynwood
• Amenities: Parking

Club Pilates Classes at Club Pilates are reformer based. Each class is given a level from 1 – 2.5 allowing client to progress from foundation to mastery classes. Unique classes like Reformer Flow use springboards and TRX bands to challenge clients.

• Locations: Brickell, Midtown
• Amenities: Easily accessible by Metrorail (studio located next to Brickell station)

Climb Cardio Core Climb Cardio Core is a small studio in Coral Gables that combines Versa Climbers with Pilates reformers to take your workout to a higher level. Their C3 Mashup class even includes jump boards as part of the class!

• Locations: Coral Gables

TruFusion Coral Gables TruFusion Coral Gables is the hottest new gym in the neighborhood. We literally mean hot. TruFusion offers a 60- minute Hot Pilates class that will have you drenched. This mat Pilates class uses resistance bands to help you strength and sculpt your core, while in a 95 degree studio room.

• Locations: Coral Gables
• Amenities: Café, Locker room, Showers

Pilates One Pilates One is taking the Grove by storm offering multiple classes. Brolates is a Pilates class designed with men in mind. The class focuses on upper body strength, flexibility, and core muscles. Their full body Pilates strength class, Circuit, uses Pilates Chairs and TRX bands to tone and shape every muscle in your body.

• Locations: Coconut Grove
• Amenities: Showers

Aubrey Bailey is an Instructor at SoulCycle. Outside of SoulCycle, Aubrey listens to music when she is out dancing or hanging with her new pup, Ryley. Get #AUBsessed with Aubrey Bailey at one of her classes.StayFit305: What kind of music do you workout to?Aubrey: "I tend to use a wide variety of music in my classes, but I love me some pop remixes, some throwbacks, and some EDM sprinkled in from time to time.”StayFit305: What does music mean to you?Aubrey: “Without music life would be so boring! Music holds the power to fulfill us, empower us, and emotionally connect us. Music gives people a chance to express themselves without having to say anything at all. I use music as motivation in my classes at SoulCycle. My goal is to create an environment with bumpin’ beats to keep riders excited and focused, allowing them to push it to the next level.”Aubrey’s Favorite Spin Songs:

• “Don’t Quit” – DJ Khalid & Calvin Harris
• “The Middle” – Zedd
• “… Ready for It (Bloodpop Remix) – Taylor Swift
• “God’s Plan” – Drake

Listen to the complete playlist on Spotify, here.

Check out these spinning studios in the 305 and South Florida area for a fun and sweat filled workout.SoulCycleLooking for a spin class that will fill you up with good vibes? SoulCycle is the studio for you. A big name in the indoor cycling world, these candle lit classes will give you SOUL while you sweat. Riders pedal to the beat of the music is this rhythm-based class. Through out the ride, instructors choreograph different moves to target riders’ arms and abs. The class also includes a killer arm series with hand weights that will tone your upper body in no time.

• Amenities: Shoe rental, water for sale, towels, digital lockers, showers, Le Labo products
• Locations: South Beach, Brickell, Coral Gables
• Types of Classes: Theme rides, SoulSurvivor (60-minutes), SoulChallenge (90-minutes)

FlyWheelFlywheel classes will have you pushing to be at the top of the torque board. Riders can choose to opt out of the torque board, making Flywheel the perfect studio for those who like competition and those who are along for the ride. Races interspersed through out the class will bring out your competitive self. An arm series with weighted bars will have your upper body burning.

• Amenities: Complimentary shoes, water for sale, towels, digital lockers, showers, changing rooms, Bliss products
• Locations: South Beach, North Miami, Boca Raton
• Types of Classes: Theme rides, 60 min rides

RedBike Redbike is a spin class with a dance party vibe. Lighting that changes with the beat of the music and guided choreography will have you dancing on your bike. Fun and sweat-filled classes work your core, arms, and legs.

• Amenities: Complimentary shoes, water for sale, towels, lockers, showers, changing rooms, L’Occitane products
• Locations: Brickell, Aventura

VirtuRide VirtuRide is a full immersion experience. Want to feel like you are “king (or queen) of the road” without worrying about cars getting in your way? The studio has a giant screen projecting videos of the road, and bikes are set on moving platform that mirrors the projected topography. VirtuRide will make you feel like you are cycling outside. Read more about VirtuRide here.

• Amenities: Complimentary shoes, water for sale, towels, lockers, showers, changing rooms
• Location: North Miami Beach

Innerride Innerride is an exciting and invigorating spin studio located in the heart of wynwood. The studio emphasizes focusing inward and cheering on fellow classmates as you ride from the start of class to the finish. Music for each class is run by a DJ to ensure perfectly timed beats that make the class flow seamlessly.

• Amenities: Complimentary shoes, towels, lockers, changing rooms
• Location: Wynwood
• Types of Classes: Rooftop Rides, Latin Ride (Spanish Spoken)

Ride Element Ride Element brings the party to the bike. For those looking to spin in the Fort Lauderdale area, Ride Element will have you dancing to the beat under color-changing lights. With a focus on energy, passion, music, and community, this is a studio you will want to keep coming back to. Performance rides allow clients to monitor how hard they are pushing in class. The studio host’s charity rides where riders give back to the community by just attending class.

• Amenities: Complimentary shoes, towels, lockers, showers, changing rooms
• Location: Oakland Park, FL

Life Located in Coral Gables, Life features five group fitness studios, massage rooms, a reflexology bar, blow-dry bar, social area, and Commissary for post-workout food and drinks. Spin classes at Life feature premier instructors, who will lead you through a 45-minute total body workout that is sweaty and fun. Read more about Life here.

• Amenities: Lockers, showers, changing rooms
• Location: Coral Gables

WaterBikingWaterBiking studio is a fun spin on indoor cycling. Classes take place in a temperature-regulated pool where you will burn tons of calories spinning in water. The Coral Gables studio also offers other classes that take other popular studio classes to the pool. Be sure to check out Stay Fit 305's full feature on WaterBiking.

• Amenities: Shoe rental, towels, showers, changing rooms
• Location: Coral Gables

Miss Eddy Pink is an Instructor at Flywheel Miami Beach. Outside of Flywheel, Eddy fulfills her passion for music as a DJ. To ride with Eddy, check the Flywheel schedule. Connect with Instructors in the 305, follow Eddy on Instagram.STAY FIT 305: What kind of music do you like to workout to?Eddy: Remixes!STAY FIT 305: What does Music Mean to You?Eddy: “Music is my sanity. It gives me life, and allows me to speak to others without even speaking. My energy, when teaching a class doesn’t come from my morning Café Bustelo (ok maybe partially), but comes from the ridiculous beats blaring in the studio. Music is my daily does of happy.” Eddy’s Top Workout Hits:

• “September” – Throttle x Earth, Wind & Fire
• “Wake Me Up” – EDX Miami Sunset Remix
• “Voodoo” – Tribal Mix
• “Feel It Still” – Coldabank Remix

Listen to the complete playlist on the STAY FIT 305 Spotify Account: Eddy Pink's Workout Hitshttps://open.spotify.com/user/rroosddctp5esgj2phsns5o0j/playlist/2Ne9Hrm7wCsrJoY1IK1kqf

A new Pilates studio in Midtown will have every muscle of your body shaking. The good news, everyone in Miami is about to have a six pack. [solidcore] Miami is set to open its first South Florida location with a February 24th soft-opening and a March 3rd, 2018 grand-opening.[solidcore] Miami is the 31st studio joining an impressive list of other locations that include New York, Washington D.C., Chicago, and Philadelphia. [solidcore] is not your average Pilates studio. The classes at [solidcore] are intense, the workouts challenging and the instructors' energy is magnetic.I attended one of the preview classes this weekend with Coach Jo Gomez. In a mirrored room, under blue lights, I was introduced to "sweatlana," the [solidcore] reformer that would become my best and worst friend for the next 50-minutes.Gomez went over some terms she would use in the workout and demonstrated some key moves we would perform. The music came on and the warm-up began with a series of planks in varying difficulty. Extensions, crunches, and extended holds added to a standard plank had my abs on fire. I could quickly see (and feel) that [solidcore] was not your average Pilates class.The class progressed targeting other muscle groups in a similar fashion to what had previously occurred. Squats and lunges made my legs shake, with sequences of holds and pulses mixed in with the exercise’s full range of motion. Bicep curls challenged my arms from various standing and supine positions. The 50-minute class, which is just as mentally demanding as it is physically, was over before I knew it. Through every hold, pulse, and extension, Jo shouted out words of encouragement that pushed your body past its limits.

“[solidcore] is purposefully sequenced to work your slow-twitch muscles to failure,” says Gomez. "Your muscles are in constant tension the entire class. The resistance-based workout is “intense but with no impact.”The class also requires a lot of stability and balance, challenging clients to use their core throughout the class. Aside from the physical aspect, [solidcore] Miami challenges your mental toughness.“You have to be willing to work your muscles to failure, that’s where you will see the change,” explains Gomez.With over 250 exercises to be done on "sweatlana," each class will feel different. While the class targets multiple muscle groups, each class will have a certain focus. Through a mix of classes and instructors your body will get a balanced workout.If you are wondering if I felt sore the next day, the answer is yes. However, that sore feeling will push me back to [solidcore] Miami, knowing this workout will make me one step closer to my goals.[solidcore] Miami is located at 135 NE 32nd Street. Clients can sign-up for coach in training classes, which start 2/14 and costs just $5. [solidcore] Miami is also offering new client and grand opening specials, with complementary towels and water for purchase for class. For more information and to checkout the [solidcore] Miami schedule click here.

Recovery is equally as important as when we push our bodies to the next level. Whether you just ran a half marathon, or you are training for the next big race, you are likely to experience sore muscles, a sign that your body needs time to recover. ELIXR offers athletes IV therapy that will have you feeling replenished and rejuvenated. The Miami-based company has a recently-opened lounge located in Brickell City Center where customers can pick from Performance, Recovery, and Immune-boosting elixirs. IV hydration combined with vitamins and minerals will have your body feeling like new in no time.I recently ran in the 2018 Fitbit Miami Marathon & Half-Marathon. Though I didn’t go the full 26.2 miles, after 13.1 miles of running, my legs were feeling the wear and tear from the race and months of prior training. Even after a lot of foam rolling and stretching, my body still felt sore. I decided to visit the ELIXR lounge for some much-needed IV-therapy.My nurse, Sara, set me up with the Performance ELIXR filled with vitamin B12, vitamin C, magnesium, L-Carnitine, and other essential minerals."All IV bags are made in-house and are customizable," says King De, CEO of ELIXR. "A benefit of IV therapy is the treatment benefits begin much faster than supplements taken in other forms. The vitamins and minerals are absorbed directly into the bloodstream, but also your body is absorbing them completely."I quickly felt an increase in energy from the vitamin B12, a much-needed boost given how exhausted I had been feeling since the race. What shocked me came later in the day as I walked around Brickell City Center. The tightness and soreness I had been feeling in my legs all week long were gone. The Performance ELIXR gave my body an extra recovery boost so that I could get back to doing what I love.Board Certified doctors and Registered nurses provide all ELIXR services. The ELIXIR lounge is located at 78 SW 7th Street, in the heart of Brickell. ELIXR also offers in-home treatments. ELIXR offers seven different IV therapy treatments and eight different kinds of intramuscular shots. Check out their website for more information about their products and how to set up your next recovery appointment.STAY FIT 305 readers get 10% off with the code "StayFit305".

Fitness is no stranger to rhythm-based classes. Sweating is more fun when exercises are choreographed in time to drum beats and guitar chords. Brooklyn Fitboxing Miami puts a rhythm-based twist on traditional non-contact boxing classes.Inside the Coral Gables boxing studio, an instructor calls out a sequence of moves: Hook, Cross, Upper Cut, Cross. What follows is a sequence of punches each landing in perfect rhythm to the music. Brooklyn Fitboxing is a unique boxing experience."The workout originated in Madrid, Spain," explains Coral Gables owner, Gabriel Lamas. "The name comes from the, strong association between "Brooklyn" and a certain feeling of toughness, a raw feeling."He goes on to explain that “Fitboxing” was used to highlight that the workout is more than just boxing. Participants, or “fitboxers” as they are called at the studio, experience a full body workout that incorporates core work and dynamic conditioning.Are you someone who likes competition? Brooklyn Fitboxing utilizes sensor technology in each heavy bag. The sensors track your synchronicity, power, and calories burned. At the end of each class, fitboxers receive a score out of 100%. The score serves as a ranking among fitboxers in the class and in other studios across the world. The boxing and kickboxing sequences change every two weeks. Fitboxers are able to track their progress for a particular sequence through online accounts. Brooklyn Fitboxing studios even host competitions. The Brooklyn Fitboxing World Games features head-to-head battles between studios to see which studios are hitting the tops scores.Each rhythm-based boxing class is 47-minutes long. The first part of class is a warm-up combining joint mobility and dynamic conditioning. Instructors exemplify proper technique for each boxing move before eight rounds of boxing and kickboxing. Core and strength training exercises serve as an active recovery between rounds. Instructors take fitboxers through a cool down and stretch before class is done. While an average class burns 750 -850 calories, it’s not unusual to see individuals burning 900+ calories in a class.Looking for a fun and competitive boxing class without the “fight club” atmosphere, then you must try Brooklyn Fitboxing Miami. The Coral Gables studio is offering a package to first timers, which includes a class, hand wraps, and a pair of gloves for $19.95. For more information about Brooklyn Fitboxing and how to book your first class click here. Be sure to follow the studio on Instagram to stay up to date with upcoming events.

What if a class could promise you a full body workout in 30 minutes? Exhale's HIIT 30 promises just that. Aileen Febles, the instructor of HIIT 30 at Exhale Bal Harbor, leads the interval workout comprised of two sections."The first section of the class is a longer series of functional exercises that target the full body," explains Febles. "The second section is a cardio based "Tabata" series that increases your metabolic rate. The class also has a killer core workout, and a stretch to cool down before heading out the studio door."Unlike the traditional HIIT class offered at Exhale locations, HIIT 30 is localized to your mat. The time needed to transition between exercises is shortened, allowing you to burn more, quickly switching from move-to-move."HIIT 30 requires you to bring your best," claims Febles. "A 30-minute class pushes you to your maximum capacity and effort. The intervals in HIIT 30 are also longer than other HIIT classes offered by Exhale."The best part about HIIT 30 is that the workout can be modified. Optional breaks are incorporated into the long intervals for individuals who might need a longer rest. The exercises can also be scaled up or down making moves harder or easier depending on an individual’s needs.If you are short on time but want to get the most of your workout, then HIIT 30 is the class for you. Exhale Bal Harbor is located inside the Bal Harbor Ritz Carlton. The studio has a beautiful view of the ocean, and other amazing amenities for members and guests to enjoy. Be sure to sign-up for class ahead of time as classes often fill up quickly. Click here for more information about HIIT 30 and to book a class.

Dr. Mathew Cooper can’t promise you the perfect protein shake, but he can make your protein shake better. Proper nutrition is crucial for the maintenance of a healthy body. Through the use of digestive enzymes, Dr. Cooper improves absorption of nutrients into an individual’s diet. We use supplements to achieve desired fitness results. However, supplements like protein powder and pre-workout are only effective when our bodies are able to absorb the nutrients and properties they offer.Enzymes are catalysis, meaning they speed up processes in our body. Digestive enzymes help speed up the digestive process and absorption of nutrients. Digestive enzymes are not the only enzymes athletes can take to improve health and performance. Dr. Cooper has over 100 different enzyme formulas that he tailors to individuals based on their nutrient deficiencies and health goals. He believes that an enzyme program is for everybody, but should be individualized to each individual person. Enzymes can be used to increase protein absorption or for endurance by improving iron absorption with different types of proteases and plants.Athletes who take supplements to improve athletic performance often experience problems with gut health. Dr. Cooper explained that this is often because individuals have trouble digesting and absorbing the supplements. Digestive enzymes can help with this and ensure individuals are getting the full and desired effect of the supplement. Additionally, Dr. Cooper uses enzymes for other purposes such as treating patients for inflammation, arthritis, and acute aches and pains.For those interested in adding enzymes to their current diet, Dr. Cooper recommends starting with a digestive enzyme. While you can buy enzymes at health food stores, Dr. Cooper recommends a specialized program to ensure the enzymes you are taking fit your biological profile, diet, and fitness goals. Dr. Cooper uses plant-based enzymes therefore his program can accommodate individuals who are vegan or vegetarian. However, taking enzymes does not replace the importance of a well balanced diet. Because digestive enzymes are helping in the absorption of nutrient from food, it is important that individuals are eating nutrient rich foods.Dr. Mathew Cooper is a board-certified Chiropractic Sports Physician at USA Sports Therapy. Dr. Cooper has been features on many news sources for his enzyme therapy program, and has helped many professional and Olympic athletes with performance. To learn more information about Dr. Cooper click here. To learn more about the benefits of enzyme therapy click here. Be sure to connect with USA Sports Therapy on Instagram and Facebook.

Let’s face it, we have all found ourselves sneaking out of an exercise class before the final stretch. ]While the final stretch isn’t as exciting as the challenges we face during class, stretching after exercise is ceratinly important.Dr. Brian Deutsch from USA Sports Therapy explains that muscle tightness is often a precursor to muscle injury. Stretching after class can reduce muscle soreness, so saving a few minutes by skipping the post-class stretch is not advised.If you’re someone who skips the stretch, you may have wondered how effective such a short stretch can be. Most exercises classes end with a 5-minute stretch in which poses are held for about 30 seconds each. Those 30 seconds are critical, as your muscles can reap the benefits of the stretch.Dr. Deutsch explained that short duration stretching is a safer way to stretch rather than holding stretches for long durations. He suggests holding stretches for short durations and repeating poses rather than holding static stretches for long periods of time."Micro tears in the muscle fibers that occur during exercise, holding stretches for prolonged periods of time could potentially injure your muscles," says Dr. Deutsch.A major benefit of stretching immediately after exercise is that your muscles are still warm. Stretching when your muscles are cold and your heart rate has slowed down is less effective. Hitting a yoga class later in the day isn’t a good substitute either, especially if you are planning on taking a challenging yoga class.There are alternatives to static stretching for those with limited flexibility. Dr. Deutsch suggests using resistance bands, which and can be used during static stretching. Unlike static stretching, foam rolling uses myofascial release and is a great way to hit the muscle from different angles, but should be limited to 10-minutes.Regardless if you skip the stretch or not, Dr. Deutsch emphasized the most important thing you can do is listen to your body. If you have to choose between stretching pre-workout and post-workout, opt for post-workout. Static stretching before exercise is less important than after. Stretching can serve as a time to check in with your body and notice any signs of an injury. If your muscles are sore, it is important to include rest days into your workout program.Dr. Brian Deutsch is a Doctor of Chiropractic at USA Sports Therapy. To learn more about USA Sports Therapy click here. Remember to also connect with USA Sports Therapy on social media: Instagram: here and Facebook: here.

Workout classes provide us with a sense of community. In a typical workout class, we sweat and push ourselves to levels we once thought impossible, next to complete strangers. While these classes provide us with a place to sweat and focus on our bodies, we often don't know the names of the people around us. PartyGirl Fit is extending the fitness community created in workout classes into everyday life. Soeuraya Wilson and Rachel Loebs are pulling back the mask of what it means to be a fitness instructor living in Miami. PartyGirl Fit is a podcast that is hilarious, raw, and 100% authentic.At SoulCycle, Soeuraya and Rachel instruct some of the hardest spin classes you’ll ever take. They found themselves listening to podcasts about other cities, and realized the need for a podcast about the Miami lifestyle. Miami has a certain image: it's known for partying, but also known for people who live an active lifestyle. Soeuraya and Rachel felt the party and fitness lifestyle portrayed on social media was unbalanced. PartyGirl Fit was created to blend and balance these two Miami scenes. Now they're sharing what life is like off the podium, living a life of fun and fitness.The podcast focuses on fitness, but also features episodes about places and people in the local community. Soeuraya and Rachel interview local fitness instructors and business owners on their favorite spots to grab a bite to eat, bar to grab a drink, and favorite places to sweat. The name suggests this podcast is geared toward more female audiences, but truly anyone can enjoy this podcast. Soeuraya and Rachel highlight boss ladies, like themselves, making their names known in the Miami community. With only a few episodes out, the podcast is reaching listeners outside of Miami. Listeners are tuning in from LA, NYC, DC and even London.

So what's next for the PartyGirl Fit podcast? Bringing people from the Miami community together. Keep a look out for future PartyGirl Fit events. The two are planning a run in the coming months, an event you will not want to miss.Still on the fence about listing to PartyGirl Fit? Soeuraya and Rachel give you their top 3 reasons on why you should listen:

1. You are guaranteed to laugh. Soeuraya and Rachel have no filter, which is a good thing because they are both hilarious.
2. You’ll become more informed. Guests on the show will keep you up to date about the coolest spots to grab pizza, hear live music, or a new workout class to sweat it out in. No more sifting through Yelp! reviews; you’ll hear it straight from people in your community.
3. You’ll feel like you belong. PartyGirl Fit is more than a podcast. Soeuraya and Rachel are creating a community. The podcast has no editing; it’s real and authentic. They also care about what listeners have to say. Their website has a contact page for listeners to submit topics or suggest guests for upcoming episodes.

Soeuraya and Rachel just released the 3rd episode last week where they interview local yoga instructor, Julianne Aerhee. Podcast episodes come out twice a month on their website and on iTunes. If you want more of Rachel and Soeuraya in between episodes, follow PartyGirl Fit on social media: @partygirlfitpodcast. To listen to the latest episodes of party girl fit podcast click here.

Long days at the office can cause our neck, shoulders, and back to ache. It seems hard to believe that working 9 to 5 can take a toll on the body. Dr. Kevin Mills, a physical therapist at USA Sports Therapy, explained that people are sitting at their desks for longer periods of time. There is a common misconception that injury can only occur from activity, but Dr. Mills explained that this is false.USA Sports Therapy sees just as many cases for injuries related to activity as they do cases for injuries related to inactivity. Prolonged sitting while at work can cause aches with the potential to cause long-term injury to our bodies. Decreased mobility can lead to herniated disks in the back and neck, which can require extensive medical treatment.While we sit in our offices typing away at computers, our bodies fall into a certain position. Our spine is often flexed, our neck positioned forward, and our shoulders hunched forward. We may assume that hitting the gym before or after work will counter act our immobility during the day, but Dr. Mills explained that this too is false. He explained the people shouldn’t be sitting 8 hours a day consecutively, and emphasized the importance of standing or getting a 5 to 10 minute walk whenever possible.If taking a stroll during the workday isn’t possible, Dr. Mills suggests doing neck rolls and back bends to account for the position your body is in while working. Standing desks allow individuals to work while standing; thus avoiding the harmful position our bodies can fall into while we sit. However standing desks are an expensive solution. Regardless, finding time to stand during the workday is very important. Dr. Mills explained that within 90 seconds of standing your body starts a bunch of cascading effects that aid in your health. Keeping our bodies healthy outside of the office is just as important as when we are in the office.Dr. Mills suggests three tips to dealing with work related pains:

1. Move more! Try to stand up and walk around as much as possible during the workday. For every hour of sitting he recommends at least 10 minutes of standing or walking. Try taking the stairs or a longer route to get to your desk.
2. Exercising and keeping your body strong is the number one way to prevent injury.
3. Seek help as soon as possible. If you notice aches and pains that are lingering get them checked out sooner rather than later.

Dr. Kevin Mills is a board certified specialist in Orthopedic Physical Therapy at USA Sports Therapy. For more information about Dr. Mills visit http://www.usasportstherapy.com/dr-kevin-mills/Connect with USA Sports Therapy on Instagram: https://www.instagram.com/usasportstherapy/?hl=en and Facebook: https://www.facebook.com/USASportsTherapy/

A bright orange studio tucked behind Brickell City Center sends a powerful message to its members: Train EPIC, Sweat EPIC, Live EPIC, and Be EPIC.EPIC Hybrid Training is a circuit-style fitness program that incorporates strength training and cardio into each and every workout. Classes vary not only on the focus muscle groups or types of exercises, but also in the amount of time spent at each station.Owner and trainer of EPIC Hybrid Training, Karlee Whipple, explains that some classes like “The Grynd,” are more endurance based, while others like “The Blast,” deliver a workout that is similar to tabata.Every month the exercises performed change across all classes. I went on a Wednesday, to the “Dynamic Core” class.Inside the gym under a glow of orange lights monkey bars, rings, and ropes hang from the ceiling. Pull-up bars line the outside wall, and the studio floor is set up into stations; with kettle bells, slam balls, and resistance bands.Class goers enter the studio and take off their shoes before heading to the mat for class. Unique to Epic is that the workouts are done without shoes; socks are ok for those who prefer to go barefoot.A TV in the studio displays the schedule for our class and the exercises that would be performed at each station. All classes at EPIC begin with a warm-up and end with a cool-down. For this particular class, the workout consisted of four rounds. Each exercise was performed for 40 seconds with a 20 second rest to transition to the next exercise.The warm-up begins, and trainer Jil Deviscour tells us to begin jogging across the studio wall-to-wall. She shouts out different exercises for us to do once we reach one of the studio walls such as squats, burpees, or push-ups.After the warm-up a break is given to demo each of the exercise. The Dynamic Core class consisted of: JGXT Kneeling Rollout, Plank Jacks, Resistance Band Mantis Get Up, Wall L-Hold Leg Raise, Atomic Sit-ups, ABC Medball Planks, Power Wheel Hamstring Curl/Bridge, Wall Ball Skater Hops.Not familiar with some of these moves? I wasn’t either, but what makes EPIC Hybrid Training a workout for everyone is the amount of time spent demonstrating each of the exercises.Workouts at EPIC Hybrid Training are done with partners. Karlee explained that training with a partner adds an extra bit of motivation to push harder; during the workout you and your partner hold each other accountable to complete the class in a supportive way. I found this to be true; having a partner pushed me through the workout as muscle fatigue began to set in during later rounds of the class.After the fourth and final round the studio lights transitioned to blue signaling it was time for the cool down. Jil took us through a series of yoga poses and stretches.EPIC Hybrid Training is a studio with true community spirit offering a workout that is challenging and intense, yet fun. It makes sense why the members of EPIC Hybrid Training follow the studio’s motto, to Live EPIC and Be EPIC.Outside of the studio, members participate in terrain and obstacle races in the South Florida area as Team EPIC Miami.You can follow the gym and Team EPIC on social media for updates about races and challenges @epichybridtrainingmiami.Information about class schedules class schedules and membership fees checkout the website visit, https://epichybridtraining.com/locations/miami/.EPIC is currently offering a new client promotion: 3 classes for $30.

Get more time back in your busy week to do the things you love with Fresh is Better. Miami Meal Delivery Services are becoming more popular. With many companies to choose from it can be hard to select which is the right meal delivery service for you. Fresh is Better is brining high-quality healthy food to the 305 for Breakfast, Lunch, and Dinner, allowing you to worry less about grocery shopping and what’s for dinner.Fresh is Better is committed not only to delivering high quality food, but is also dedicated to ensuring food is healthy, nutritious and tasty. Meals are delivered fresh daily. In the morning, a cooler bag is placed outside your door containing your meals, a menu detailing the nutritional information of each meal, and instructions on how long to reheat meals for. Fresh is Better could not make it any easier for customers to enjoy healthy and clean meals daily.

Farm-to-table is no longer a way just to describe your favorite restaurant. Fresh is Better is bringing you meals made from ingredients sourced from local farms, and the catch of the day is wild-caught from Florida’s waters.Meal delivery programs shouldn’t be a one size fits all philosophy. That’s why Fresh is Better has a variety of meal plan program to meet your needs. Consumers can choose from Traditional, Paleo, Vegetarian, and Gluten Free meal plans. Each plan can be further customized based on dietary restrictions and portion size.

Fresh is Better believes in living in a sustainable way, evident in their commitment to sourcing locally. But the company also packages meals in compostable delivery containers because they recognize the impact we can make on the environment. No more worrying about plastic constrainers piling up. This attention to sustainability sets Fresh is Better apart from other meal delivery services.Are you ready to change the way you eat and give Fresh is Better a try? Eating healthy has never been so easy. Spend less time meal prepping and more time enjoying life. Book your meals online through the Fresh is Better website.STAY FIT 305 readers get 10% off with code STAY FIT 10.

They say breakfast is the most important meal of the day, but when life takes over, it always seems like lunch has to suffer. Lunch turns into whatever snacks are on-hand or some form of grab-and-go food. Delivery apps make ordering food from restaurants easy and with a few taps, a burger is delivered right to your office. This makes grabbing lunch efficient, but does not always make lunch affordable or healthy.Maybe you've tried meal prepping, but felt bored by eating the same mundane lunch daily. Lunchology makes lunch not only exciting, but also your favorite meal of the day by creating a solution for anyone to maximize their lunch break. These high-quality, clean, and healthy meals are so delicious that you will find yourself loving lunch.The Miami-based company was started over conversations at dinner between longtime friends Eleana Urquiza and Lia Ames.“Cooking is Eleana’s happy place,” said Ames, a single mom running a business, that values healthy eating and freshly-prepared meals. They both saw a need for a convenient meal delivery service that could promise clients meals that were fresh, healthy, and of the highest quality."Lunchology started with five clients, and we were cooking the meals out of Eleana’s kitchen,” said Ames and as the company grew so did their need for space. Lunchology now runs out of a commercial kitchen in Wynwood, maintaining their commitment to quality, healthy meals.

The company offers three meal options for both lunch and dinner. Carnivore clients can opt for the Meat Lovers, while pescatarians will find fish-friendly meals in the Ocean Lovers plan. Don’t eat meat or fish? Lunchology provides a Plant Lovers option for vegetarian and vegan clients.Urquiza is the brains behind the recipes, which are creative and carefully constructed. While she designs the meals, Monica Auslander Moreno MS, RD, LD/N assists and tailors the meals to each client's personal needs, to ensure all meals are nutritionally, well-balanced and formed to fit individual dietary restrictions. A team of chefs prepares the meals that are delivered to each client. There is added flexibility with the option of having meals delivered the night before or to an office.

Lunchology delivers meals Monday to Friday. While this might seem odd for clients that want meals on weekends, it is actually done on purpose. Ames explained that balance is a core belief of the company. Just as the meals are well-balanced, so should life. Weekends should be about indulging in the amazing, Miami food scene.“I want to know ingredients are fresh and haven’t been sitting around," says Ames. That’s why Lunchology is cooked and delivered daily. The produce and meat in each Lunchology meal is sourced from local farms, so you know that local businesses are being supported and each and every ingredient is fresh. As a bonus, snacks can be added to any meals plans, ideal for those that require a little extra nosh to get them through the busy day.What’s next for the future of Lunchology? Growth. The company has expanded into the catering business and wholesale and also serves local private schools through a convenient kids lunch program. The program instills healthy eating early in life and takes the stress away from parents to prepare meals daily.Stay tuned for new products and even Lunchology in your local super market or coffee shop. Check out the Lunchology website for more information about their meal plan options, and be sure to follow on Instagram.STAY FIT 305 has the hook-up - use code "STAYFIT_LU10" to get 10% off Lunchology meal plans.

Fitness is more than the body, it's also about the mind. Practicing good mental heath is just as important as the training we put our bodies through. We asked 17 Miami trainers, "How do you practice mental health?" Here is what they had to say:Mona McCromick @monalisasayed: I try and laugh everyday. I also make sure that I’m active each day in order to clear my mind, and I listen to a lot of audiobooks.Daryl White @darylannwhite: Lately, I’ve taken up journaling, but with an eight question template so I don’t get overwhelmed with a blank page. Slowing down to take in my wins, lessons and people I’m grateful for on a daily basis has broken up the need for constant hustle without result.Lulu @bodybylulu: A regular exercise routine helps me reduce stress and improve my mental health. I never workout more than half an hour, 3-5 times per week. My go-to HIIT workouts are Rise Nation Miami and B-Force Fitness. They are 30 minute total body high intensity interval training workouts that make you feel great both physically and mentally!Rachel Lee @transitionpilates: Finding a healthy outlet is the best way to deal with overwhelming emotions. Although exercise is a great way to mange emotions and stress it’s not enough alone. We need to exercise our minds just like our body’s. Journaling is my go to. There is something so satisfying about wring down all my emotions, fears, and things I need to do. You get it all out on paper and you can let it go and move on. I practice this everyday and it keeps my mind on point.Nathalia Ferreira@nathalia.ferr: Mental health is different for me everyday, but it mainly consists of moments of mindfulness. To me, mindfulness is essential to living a sane and grounded life. In today's world, it's about centering yourself, giving yourself the time to really feel your emotions and consequently, get to the root of who I am and the life I want to live. I do this everyday by dedicating some time to reading a book and interacting with it by journaling how what I am reading can be applied to my life.Myk Likhov@Myklikes: Take a break from work and external stimuli every day. MEDITATE.Katrina Bilanchone @miamiyogagirl: Morning meditation has been life changing for my mental health. It’s like a mental pick-me-up. I also designate an hour or so of my day to reading. Whether that be poetry or the yoga sutras, just something that will feed my mind peace and clarity. Last but certainly not least, movement. We know that our physiology changes our psychology. This is why I’ve revolved my life around movement, it keeps me sane and balanced.Katie Martinez @_katie.ann: No matter what day it is, no matter when I have to be out of the house, I wake up with enough time to spend at least 30 minutes of chill time. I sit in bed, watch whatever series I’m feeling that day, I calmly drink my coffee, eat my breakfast, and enjoy “me” time before I start my day. This helps me feel less rushed, less anxious, and more at peace with everything I plan to accomplish in the day.Christa DiPaolo @christadipaolo: I habitually start my mornings with positive affirmations and mantra’s. I have them on repeat in my head from the moment I wake up and I say them out loud as well. It’s a great way to start the day, calm my thoughts, keep me on track and more importantly, focus on my goals and well being. What is good for the mind is also good for the body and soul.Rachel Robinson @Rachel_fitness: I practice and preach mental health by working out and teaching my classes. I encourage my students to make positive habits everyday.Gabriella Fioravanti @trainwithgabs22: Doing some type of physical activity helps clear my mind and taking naps with my puppies.Dani Gelley @thirsty4balance: I meditate for 10 minutes every day, first thing in the morning.Sean Casey @seancasey305: By trying to have a positive mindset at all times and challenging myself daily to be better than I was yesterday.Dani Vidal @Dani_vidal: By working on myself and doing the things that make me feel fulfilled - even if all I can accomplish is making my bed in the morning, I am still proud of myself. I get myself to the gym everyday and teach spinning, to surround myself with people who have goals, but doing things for myself really keeps my mental health at its optimum strengthTroy Walker @Troytraining: I take care of a lot of people, so I try to remember to take care of myself too. I Treat myself with kindness and respect the same way I do others, and I avoid self-criticism. I take time out for myself by taking a yoga class or dance class. I also take time to calm my mind by doing relaxation exercises and praying.Jen McDonald @jentaglemcd: Going for my early morning runs. Just me and my thoughts. Going over everything I want to accomplish that day and just being in the moment. Me against my breathing and the pavement!Andy Fortuna @af_move: I work on breath work and meditation. Realize that you are in control of everything in your life from hardships to happiness.Come practice mental health with STAY FIT 305 on October 10th at our next event. We will be meditating as a community for World Mental Health Day. More details and tickets can be found here.

Just because the World Cup is over doesn't mean you can't score goals. SoccerShape, the Miami soccer inspired fitness class has recently expanded outside of the 305 and into the Big Apple. So now you can stay fútbol fit in Miami and NYC.“NYC was always a dream for us, and when one of our founders, Jonathan Borrajo, signed with the New York Cosmos, the stage was set for us to launch SoccerShape NYC," says Co-Founder Mason Trafford. "Borrajo is especially passionate about bringing the class to New York.”SoccerShape is a fitness class inspired by the movements done by professional soccer players. Aside from using these movements, SoccerShape workouts embody the team mentality.“One of the things we love most about SoccerShape, are the connections that our class creates," says Trafford. "We love to create that 'team vibe' that is so special in soccer. One of our main goals with SoccerShape is to bring that feeling of friendship and inclusiveness to the fitness world.”

SoccerShape coaches are believers in the concept of 'Gamified' fitness. Their workouts are designed with an element of competition, something to challenge people and track progress. Coaches push clients to master new soccer skills each class.

*Read: Get World Cup Ready With These 5 Cardio Exercises Anyone Can Do*

“The cool thing about our class is that it's for everyone, regardless of skill level or soccer experience," says Trafford. "We've had both soccer moms and US National Team players take the same class. That’s why one of our sayings is: Team Atmosphere, Individual Progress.”NYC - are you ready to get out of your comfort zone and try this unique soccer inspired workout? SoccerShape NYC classes take place in Long Island City, New York at the Upper 90 Soccer Center. To sign up for a class check out the SoccerShape website where you can book both Miami and NYC classes.