STAY FIT 305

A few weeks back, popular North Miami gym, The Fit Shop, announced the opening of a second location, this time in Fort Lauderdale. The Fit Shop is finally announcing that The Fit Shop FTL will open its doors on Monday, December 12th.The Fit Shop FTL, set to open at 729 NE 2nd Ave in Flagler Village, just South of Sunrise and West of US1, will be loaded with the same high-intensity classes everyone has come to love at the North Miami Beach facility.The Fit Shop FTL is a high-intensity kickboxing, boot camp and performance training studio that offers large and small group classes, as well as kid’s fitness classes and personal training. The Fit Shop operates off the idea that bodies need to be serviced just the way we service our cars; we must fuel, maintain and repair our bodies properly for ultimate performance. In order to effectively translate motivation into physical action, the mind must be aligned and balanced as well. The Fit Shop takes a holistic approach to fitness, where people can feel at home and thoroughly enjoy the energy of their amazing staff, great music, and eclectic exercise programming.The Fit Shop FTL is offering a pre-sale package of classes you can take advantage of when signing up early. For more information, visit www.thefitshop.com.

When was the last time you took a Pilates class? Women answering this question might say “within the past week.” Men on the other hand, not so much. Pilates have long carried the reputation of being not as masculine, even though more and more athletes are turning to them as a way to prevent injuries. For Rachel Scherdin, a professional Pilates instructor, this myth doesn’t hold any weight, especially given her roster of athlete clientele.“There is a stigma that Pilates is just for women. But take one look at my schedule and you’ll think twice,” says Scherdin. “First time male clients are shocked to how challenging Pilates can be, but love the results.”Men can benefit from Pilates, whether you are professional athlete or just looking to start a physical fitness regiment. That’s why Rachel shared with us, 5 reasons why men should try Pilates. Don’t forget to book a class with Rachel at Body & Soul, Pilates Pro Works, Climb Cardio Core or a private session with her at Redzone Fitness.

5 Reasons Why Men Should Try Pilates:

1. Improved Posture - Lets face it, we spend most of our time hunched over looking at cellphones and computers, and neglect proper posture. Pilates exercises can be a wonderful way to help you change bad posture habits, like the tendency to round forward at the upper back (kyphosis). Pilates places the body in safe positions to improve alignment, strength, and flexibility.

2. Strengthen Core - If the trunk of a tree is not strong, the limbs are useless, right? The same with can be said for the human body. We always train out legs and arms (our limbs), but we often forget about the trunk (our powerhouse). Pilates uses the deep core muscles called the powerhouse, which consist of the abdominals, back and pelvic floor. Pilates can strengthen the powerhouse and give that definition we all love.

3. Low Impact - Pilates is low impact so it can make a big difference on your body without taking a toll on it. It is often used as a physical therapy method to treat joints. Pilates can be for anyone - men/women, young/old or injured/healthy.

4. New Muscles – Clients always say, “I didn't know I had a muscle there, wow it burns.” Pilates forces you to fire up deep intrinsic muscles by consciously moving with precision in a certain way that will give you a burn in the neglected muscles you don’t normally target with weight training.

5. Improved Balance - The exercises are designed to increase balance and flexibility, translating to better performance in other activities.

*Bonus - Not to mention, if you are a guy looking to meet someone, Pilates classes are filled with women.

Derek DeGrazio, celebrity trainer and managing partner of Barry's Bootcamp Miami, is breaking down exactly how many calories are in your favorite Thanksgiving foods — and how you can burn those calories off."It's that time of year again, but before you go for seconds, you might want to think twice," DeGrazio tells PEOPLE. "You'll be surprised to know how much work in the gym you'll have to put in just to burn off a few of your Thanksgiving favs. It's only once a year, so indulge of course — just be prepared to sweat a little more the next day to burn off some of those calories."

1. Turkey
2. Serving - 6 oz. of white or dark meat = 340 calories
3. To burn it off - About 315 burpees
4. Stuffing
5. Serving – ½ cup serving = 180 calories
6. To burn it off – About 35 minutes of push-ups
7. Mashed Potatoes
8. Serving – ½ cup serving = 150 calories
9. To burn it off – About 20 minutes of squats
10. Cranberry Sauce
11. Serving – ½ cup serving = 190 calories
12. To burn it off – About 19 minutes of mountain climbers
13. Pumpkin Pie
14. Serving – 1 slice = 323 calories
15. To burn it off – About 35 minutes of lunges

*This post was originally published on PEOPLE.com by Gabrielle Olya and can be found here.

In recent years, Miami has forged itself as the East Coast Mecca for fitness as entrepreneurs of all kinds have opened studios, gyms and training programs to meet the increasing demand for healthy lifestyles. To set itself apart, owners have looked to incorporate new methodologies, training styles and unique equipment. Que Climb Cardio Core, South Miami’s newest boutique fitness studio.Located on the west side of US1 directly across from Sunset Place, Climb Cardio Core is a small boutique fitness studio that combines the use of Versa Climbers and Pilates Reformers to create a unique full body workout that you can not find anywhere else.“One of the reasons I chose to use a Versa Climber instead of the typical cardio machine is the therapeutic effect it has on the body,” says Climb Cardio Core founder and lead trainer Tara Tobin. “Our goal is to maximize your workout in a unique and energized environment.” Tobin has created an atmosphere for clients to not just workout, but to learn the right technique and get the most out of every exercise.Learn more about Climb Cardio Core at www.climbcardiocore.com.

The popular fitness apparel brand, lululemon athletica, has announced their Brickell City Centre location will officially open it's doors on November 25th, Black Friday. The store will certainly be full of fitness enthusiasts excited to step inside the new location during one the season's busiest day.https://www.instagram.com/p/BMuacs7B3b_/?taken-by=lululemonmiaNot to be outdone, the Fort Lauderdale location at Galleria Mall on Sunset has already opened it's doors to patrons, just in time for the holiday season, officially making the brand's presence in the South Florida market well known. Click here to meet the lululemon Brickell City Centre ambassadors.https://www.instagram.com/p/BMmwqTIBmQM/?taken-by=lululemonmia

Fresh off the announcement of Fast Twitch’s announcement of expansion into Broward county via a partnership with DS Sports Plex in Deerfield, Fast Twitch has announced another expansion, this time with Miami-Dade based Elite U.Fast Twitch was founded on a commitment to high-level customized training. The facility’s layout, staff education, and training methodology are all based on a 1-on-1 or small group training experience. Understanding the value that individualization and customization provides to clients, Fast Twitch sees the benefits provided by group training and has been working on developing an innovative large group/team concept based on structure and competition.Elite U has spent the last seven years working with athletes and fitness clientele in both the individual and group settings out of their unique indoor/outdoor facility in Coconut Grove. for the past seven years working After one meeting between the leadership of both facilities, it was obvious there was synergy and both companies have spent the past few months unifying their visions and finalizing the new group concept. This process has involved redesigning the facility, ordering new equipment, and retraining the staff.

On November 14th, "Elite U Powered by Fast Twitch" will open and launch the most complete group training concept in South Florida with a redesigned facility, new equipment and new staff training. The facility is located at 3075 SW 28th St, Coconut Grove, FL 33133.Also noted in the announcement, Fast Twitch has decided to end their relationship with The Chamber.

Holiday season is right around the corner, which means temptation is creeping along too. Lynsee Hee Kyeong, an International Fitness and Lifestyle Influencer, motivates and inspires women to create positive and healthy lives. Lynsee showcases healthy recipes, workout routines, motivational advice, and tips for staying fit, on her YouTube channel. We reached out for some tips on how to stay healthy during the busiest time of year.

1. Make a Plan

Writing down your workouts for the week, including exact times and days, will help hold you accountable for achieving your fitness goals during the holiday season. Sometimes we tend to get so caught up in our busy schedules or parties, that we forget to take time to care for our bodies.

2. Workout in the Morning

Personally, exercising early in the morning helps set the tone for my day. It also allows you to get your body moving, and endorphins released. Therefore, working out in the morning triggers a positive feeling in the body which gives you the energy you need to conquer anything. (Read: 5 Tips to Switch to a Morning Workout Routine)

3. Bring Healthy Dishes to Gatherings

Rather than bringing high-fat or calorie-packed dishes to those holidays parties, opt for healthy options. It’s also quite simple to create delicious dishes with healthy ingredients. For example, energy balls, turkey bacon wrapped dates, grilled chicken skewers with a peanut sauce, etc. You can easily swap coconut oil in place of butter, stevia for sugar, almond flour for white flour, or almond milk for dairy milk.

4. Moderation is Key

Despite every human’s desire to indulge in all of the holiday treats or cocktails in life, it can also be a diet killer. If you are going to indulge, have that moment but don’t overindulge. Champagne is an 80-calorie option if you are going to have a glass or two at a party.

5. Stay Hydrated

Dehydration can increase cravings, so make sure you’re drinking plenty of water during the holidays. Your body needs to consume half of its body weight in ounces each day. For example, if you weigh 125 pounds, drink at least 62.5 ounces each day.

6. Do it with Friends

Everything is better with friends! It can be hard to stay on track during the holidays, so develop an accountability group or recruit a friend to join you for your workouts. Join a group fitness class, sign up for a 5K, or host a workout session that includes a little holiday party afterwards (with healthy treats and drinks). Fitness doesn’t have to be dreadful. Make it fun, and enjoy yourself. (Try these classes: 8 Miami Fitness Classes You Can Try For Free)

7. Evaluate Yourself

Make it a point to continually track your progress during the holidays, so you can decipher whether or not you are closer to your fitness goals. Tracking your body weight, measurements, and gains/losses will help you maintain focus and stay motivated. I like to record progress every week for solidity.

8. Eat

Don’t deprive yourself just because you ate that slice of cheesecake at your company’s holiday party, or had 12 cookies at your friend’s Secret Santa gathering. If you indulged the night before, wake up with a new mindset. Consume nutrient-dense meals, incorporating lean proteins, plenty of greens, and healthy fats. Don’t stress or overthink it.

9. Stay Consistent

Consistency is important not only during the holiday season, but every day. It’s a major key to success, so make sure you stick to your plan and commit yourself fully to achieving those goals.

10. Increase the Intensity Once per Week

Once a week, take a HIIT (High Intensity Interval Training) class or hit up your local boxing gym to get your body moving actively. These type of workouts will not only break up the monotony of working out, but they will allow your fitness level to excel and set you up for an incredible beginning of the new year.Make sure to follow Lynsee Hee Kyeong on Instagram, YouTube and visit her site: www.stylebylynsee.com

Popular North Miami gym, The Fit Shop NMB, has announced expansion in the form of a second facility, this time in Fort Lauderdale. The Fit Shop FTL, set to open at 729 NE 2nd Ave in Flagler Village, just South of Sunrise and West of US1, will be loaded with the same high-intensity classes everyone has come to love at the North Miami Beach facility.https://www.instagram.com/p/BMKlUerDcJ2/?taken-by=fitshop_ftlThe Fit Shop FTL is a high-intensity kickboxing, boot camp and performance training studio that offers large and small group classes, as well as kid’s fitness classes and personal training. The Fit Shop Operates off the idea that bodies need to be serviced just the way we service our cars; we must fuel, maintain and repair our bodies properly for ultimate performance. In order to effectively translate motivation into physical action, the mind must be aligned and balanced as well. The Fit Shop takes a holistic approach to fitness, where people can feel at home and thoroughly enjoy the energy of their amazing staff, great music, and eclectic exercise programming.The official opening date of the Fort Lauderdale facility has not been announced, but interested participants can expect popular classes “The Burnout” and “The Tune Up” to be available. The Fit Shop FTL is offering a pre-sale package of classes you can take advantage of when signing up early. We’ll keep you posted as we hear more.For more information, visit www.thefitshop.com.

The New York City-coveted, dance inspired fitness experience, DanceBody, unveils major plans for the expansion of founder Katia Pryce’s revolutionary fitness vision. The hallmarks of this growth strategy include the announcement of the brand’s first-ever class offering in the Miami market, as well as a proprietary streaming service that allows fitness lovers to access hundreds of their classes remotely. To commemorate its Miami-area launch, DanceBody will also have a soon-to-be-announced presence at the upcoming 2016 Art Basel, with daily classes aimed at art purveyors and partygoers alike who want to experience Miami in a new way.With full class schedules and private classes already attracting the attention of fitness tastemakers in NYC and the Hamptons, DanceBody is now offering classes in Miami Beach at Anatomy at 1220. The combined lust for both dance and fitness in the Miami market offers a tremendous opportunity for the brand's lifestyle to expand regionally.

And to kick the takeover into an even-higher gear, fitness devotees worldwide are now able to access DanceBody at Home, a streaming platform that provides access to videos of hundreds of DanceBody classes for a flat monthly fee. Accessible to anyone, anytime, anywhere, the platform features high quality footage of real studio classes – with unparalleled energy.“Our community has grown on an organic basis, attracting a powerful following that want to experience REAL sweat while feeling genuinely good – not punished,” said DanceBody creator and professionally trained dancer, Katia Pryce. “Most clients use it as their fun hour of the day to literally ‘shake it off.’ The change is in body, mind, AND attitude.”

The philosophy behind DanceBody is to refine a client’s body to resemble the physique of a dancer – even if he or she has never danced before, by offering feel-good motivation and training designed to empower and support the mind. Through well-rounded, full-body workouts and easy to follow classes set to energetic music, each dance is choreographed from a dancer’s brain through an athlete’s body. To learn more or to book a class, please visit www.dancebody.com.

Tourists have flocked to Miami for decades to experience the beaches and nightlife the city is well known for. But the tourist industry better take note, because Miami has certainly forged a name for itself as the east coast mecca for fitness, with some of the best trainers and facilities setting up shop throughout the city. Professional athletes flock here in droves during the offseason to train with some of the industry’s top talent, while others come for professional development and even careers. For 30-year fitness veteran Adam Berke, creator of Camp SoBe, this evolution has sparked a business idea sure to make waves in the fitness Industry.A Customized ExperienceCAMP SOBE is the only all-inclusive fitness getaway for singles and couples in the world. Participants can experience the spice of South Beach while staying at one of the partnering luxurious hotels. Camp SoBe consists of customized workouts and 1-on-1 motivation and professional analysis from your world class coach. Unlike any fitness program available, the Camp SoBe medical advisory board develops a nutrition plan based on laboratory results for accuracy to help you reach your goals.“When our guests arrive we roll out the red carpet, we have a welcome onboard dinner the first evening so everyone becomes acquainted in an atmosphere of good food and wine and of course laughter,” says Camp SoBe creator, Adam Berke. “Everything I customizeable. From the trainers you select to work with, to the gyms you workout. Even our nutritional program is based off your body’s needs, and is the same one I developed for IMG Sports Academy.”

Your Week of TrainingThe entire week is planned out for you, so all you have to do is show up. Don’t worry, the team at Camp SoBe have thought of everything, including some poolside recovery under the beautiful Miami sun.A typical day starts off bright and early at 9am, where you enjoy a delicious breakfast at the hotel before heading to the gym where your personal trainer awaits. Camp Sobe trainers go through rigorous certification, ongoing education and have a relentless focus on balance, symmetry and muscularity. They are uniquely qualified to help you breakthrough your plateaus and deliver on improvements to your physique.“Camp SoBe prides itself on giving talented, educated fitness experts a platform to celebrate their own brand, and we help them to achieve that,” says Becker. “I hate what I see in the big box gyms with minimum wages and deplorable working conditions. I pay my trainers the highest rates anywhere; our compensation is unmatched in the industry and one of many reasons why we retain good people as part of our team.”Camp SoBe is offering to different packages to choose from, SoBe Pumped or SoBe Jacked. More information can be found at http://www.campsobe.com/.

Fast Twitch is excited to announce that its third facility will be opening in Deerfield this November as part of the DS Sports Plex. Fast Twitch will handle all strength and conditioning for the 70,000 square foot sports plex, which has 6 basketball courts or 8 volleyball courts, depending on the setup. Fast Twitch at the DS Sports Plex will be activating two unique spaces, with one area focusing on strength and power development and the other movement and speed development. These spaces are being custom-designed by Dynamic Fitness and will feature state-of-the-art equipment allowing for team and large group training.The DS Sports Plex, sponsored by Spaulding, will be home to DVA Volleyball, one of the area's top basketball organizations, an entertainment lounge, and many other amenities.The ConceptionA trip to Dynamic's Eau Claire, Wisconsin-based warehouse to better understand the process of fabricating their equipment was all that Fast Twitch's James Meder and Irik Johnson needed to build an official partnership. The two were impressed with the quality of materials, the innovative design, and most importantly, the ability to customize and problem solve for their customers.Dynamic Fitness and Strength, the producers of the Louie Simmons Westside Barbell line of equipment, has catapulted to a leader in the athletic equipment despite only being in the industry for two years. Dynamic has built their company on high quality equipment that is custom built and branded. In addition, they provide a complete solution, starting with design and renderings and finishing with full installation, including flooring and turf.The PartnershipFast Twitch's facilities will serve as showcases for Dynamic, starting with upgrading all strength equipment at Fast Twitch Headquarters and building out Fast Twitch at the DS Sports Plex. These facilities will allow local athletes and coaches to see the products in an authentic environment. Fast Twitch will also be working with Dynamic on seminars and education pieces to improve the effectiveness of their products.Jason Brissette, the Southeast regional sales manager for Dynamic Fitness and Strength, adds, "We are extremely excited to partner with Fast Twitch and be a part of their growth. Their quality of training, partnerships, and vision moving forward has Dynamic ready for national growth. The Deerfield project will be a great example of how the Fast Twitch and Dynamic brands will work together to create unique, elite faciliites."For Fast Twitch, the addition of Dynamic as a partner fits in line with the goal of standardizing their training. Each facility being outfitted with the same equipment allows for further development of the Fast Twitch methodology and a better ability to train the staff, create training programs, and monitor client progress.

Anatomy at 1220, one of our "Must Try Miami Gyms," has announced little Anatomy, a brand new class, held twice weekly, designed to get kids moving.

Lead by Anatomy at 1220 Body Architect and proud father Sean Garner, the fun fitness class for kids ages 6-12 will be held on the outdoor turfed roof deck every Monday and Wednesday at 4pm, making it the healthiest after-school activity yet.  

‍little Anatomy is a great way to make your family a fit family, by suppling your children with a healthy dose of Vitamin D and an age approved fitness routine.

WHERE: Anatomy at 12201220 20th St. Miami Beach, FL 33139

‍COST: Classes can be purchased at the front desk for $20

‍WHEN: Mondays and Wednesdays at 4pmLaunching, Monday October 17th

Swimsuit season is year round here in Miami. Because of this, Miamians never stop working hard to look their best poolside or on the beach. Safia Berrada, an International Online Health & Fitness Trainer here in South Florida, coaches and inspires women all over the world to choose a healthy, fit lifestyle. Safia has carefully crafted healthy nutrition programs and fitness routines that can be done at home or in the gym for any age or fitness level. One of her most requested programs is her Booty Building guide. Here are five of Safia’s go-to booty building exercises that will lift, strengthen and tone your booty.1. Glute Bridge

• Lay on your back and bend your knee.
• Keep spine in a neutral position when you are lying down.
• Keep your feet on the ground
• Extend your hips by squeezing your glutes
• Hold for a second or two at the top
• Squeeze your glutes hard
• Reverse the motion to come down smoothly

2. Cable Kick-Back

• Hook a leather ankle cuff to a low cable pulley
• Attach the cuff to your ankle
• Face the weight stack from a distance of about two feet
• Keep your knees and hips bent
• Kick the working leg back in a semicircular arc
• Squeeze your glutes at the top

3. Prone Glute Ham Lifts

• Lay on your stomach
• Raise your thigh
• Hold for a second or two at the top
• Squeeze Glutes at the top

4. Cable Pull-Through

• Stand a few feet in front of a low pulley with a rope
• Face away from the machine
• Bend you hips
• Pull the rope
• Extend through the hip to stand straight up
• Squeeze Glutes at the top

5. Kettlebell Sumo Squat Pulses

• Feet in a wide position
• Bend your knee
• Sit down in a squat position
• Squeez glutes
• Rise up 2-3 inches, and then lower

Time is the ultimate currency and we can often find ourselves shortchanged at the end of the day. Hitting the gym after a days work can seem like climbing a mountain. But thanks to fitness Instagram star and aspiring Miami Personal Trainer, Kellen Lemos, you can bring the gym to the comfort of your own home. Kellen’s community is built around her at-home exercises that anyone can do with minimal equipment. We reached out to Kellen for some of her favorite exercises that you can try at home.1). The Hold Challengehttps://www.instagram.com/p/BKBC7NXjpJ6/2). Elbow-to-Knee Variationshttps://www.instagram.com/p/BKS8_TCjDqa/3). Booty and Leg Circuithttps://www.instagram.com/p/BKa2-jEDHX5/4). Netflix & Abs Workouthttps://www.instagram.com/p/BK-862qjDv9/

Society Barbell & Fitness, one of Brickell's hottest CrossFit gyms, has announced updates to their popular Society Fit class.Combining elements of metabolic-conditioning, HIIT, Boot Camp and Plyometric Training, eliminating the barbell from your workout, Society Fit is now led by new coach Brigette Padron. Using only ropes, medicine balls, boxes, dumbbells, kettle bells and agility equipment, Society Fit is a great option for both CrossFitters and non - CrossFitters alike, requiring zero prior experience.If you've never been to Society Barbell & Fitness, we highly recommend dropping in for a class. During October, anyone can get a one week trial of Society Fit for free. The new schedule is as follows:

• Monday: 8:30AM, 10:30AM, 6:00PM
• Tuesday: 10:30AM, 6:00PM
• Wednesday: 8:30AM, 10:30AM, 6:00PM
• Thursday: 10:30AM, 6:00PM
• Friday: 8:30AM, 10:30AM, 6:00PM
• Saturday: 10:30AM

For more information, visit www.BarbellSociety.com.

Liquido, the global yoga and activewear line known for their irresistibly soft fabrics and head-turning patterns announced, that beginning October 1 through October 31, 2016 they will donate 10% from the sales from their new, limited-edition Esthesia Print to Susan G. Komen® Miami/Ft. Lauderdale Affiliate. This includes proceeds from the Esthesia legging (capri, regular and XL lengths) sold online at liquiodactive.com as well as those sold from the brand’s only US retail storefront located at 1937 Harrison Street, Hollywood, FL 33020.“Liquido is a brand that values human beings first and foremost and we want to do our part to help raise awareness for a disease that unfortunately touches so many, directly or indirectly, says Renata Facchini, CEO of Liquido. By donating a portion of the sales of our beautiful Esthesia legging to a charity that does so much for women and cancer research, we hope we can make a small difference. For the women that purchase this limited-edition legging, we hope that they will feel good on the inside because we know they’ll be looking great on the outside.”The Esthesia legging ($83.90) features a bright magenta and purple pattern that will send your senses soaring thanks to the eye-catching pattern and the buttery-soft feel of the fabric. The bold, vibrant print expresses Liquido’s core philosophy of standing out, in taking the road less traveled and pushing the boundaries of your comfort zone.While renowned for their leggings, Liquido also carries sports bras, tanks, shorts and also has a Performance Wear collection as well as an entire Swim Collection for both women and men. All of Liquido’s products and manufacturing processes are sweatshop-free and the brand is committed to using the best raw materials, labor practices, and production procedures. All of Liquido’s clothing is manufactured in Brazil where the company abides by the high standards set by the Ministry of Labor in South America.Liquido Esthesia legging along with all other Liquido products can be purchased online at liquidoactive.com, which offers worldwide shipping. Additionally, Liquido can be found at boutique retailers across the country as well as Liquido’s first ever U.S. retail location that opened August 2016 in Hollywood, Florida at 1937 Harrison Street, Hollywood, FL 33020.

Myocortex, the downtown Miami boutique training facility, is rolling out a special "Pre-Holiday Workout Program" focused on having you feel your best during the most stressful months of the year.The program will adopt a German Volume Training Undilating training cycle; meaning the workouts will change week to week, adding three strength based weeks in between, and adding different stimuli using chains and bands. Participants will get a heavy dose of sled work, along with high intense metabolic conditioning at least 2-3 days out of the week, consisting of bridge sprints if weather permits, or arc trainer and sled sprints. Every workout will have a main lift for upper and lower body and a pilates exercise for the week to strengthen anterior posteral muscle stabilizers/movers."The ultimate goal of this program is to develop a solid foundation before the holidays by adding lean muscle and dropping body fat, all while maintaining strength," says Myocortex owner Rob DiDonato. "After the new year, you can expect another eight week program to get everyone back on track."

The training schedule is 4 Days per week:

• Monday: Upper
• Tuesday: Lower
• Wednesday:Upper
• Thursday: Lower
• Friday: Make Up day if you miss or use the above days for recovery
• Saturday: Make up day if you miss, use the above days for recovery OR if you want to add as an active recovery utilizing metobilic circuts like battle ropes and arc trainer sprints.

The cost is $299 for all eight weeks up front or you can split the four weeks and pay two payments of $199.

For more info, visit www.myocortex.com or call 305-332-7679

If your days are spent being mostly active, it’s likely that you’re forgetting to take a second to give your body some love. There’s hundreds of stretches, group classes and tutorials on giving your body the break it deserves, but nothing is as safe and credible as seeing a doc.Dr. Lindsey Himmel, dubbed “The Pilates Doc,” is a South Florida doctor that’s taking a popular practice under a medical lens, using it to create preventative therapy regimens for leisurely and professional athletes alike. She’s incorporating Pilates-based exercises to safely strengthen and stretch core and extremity muscles to help others enjoy their daily activities with less harm. We took a visit to her vacation-like Fisher Island offices to take a closer look at how she blends the world of Pilates with physical therapy.Dr. Himmel isn’t just another certified Pilates instructor, she earned her doctorate in physical therapy and B.S. in Exercise Physiology from the University of Miami – one of the top programs in the country. Through her experiences in college, working with athletes and being a dancer herself, she found her calling in the art of rehabilitation and athletic training.“I loved being active,” says Dr. Himmel. “This is a field where you get to help someone feel better while they’re active, and it’s extremely rewarding.”

Also in graduate school, she found her way to Pilates. She went from casually teaching a couple of classes to supplement her education, to using it in her research. She was taking a deep look into Pilates as a form of physical therapy and found that it often beat traditional methods. And she wasn’t the only that agreed with this notion, many doctors have started prescribing Pilates-based physical therapy to patients who could benefit from the practice.But what makes Pilates so special? By definition, Pilates is an exercise method used to strengthen the core while improving flexibility and joint mobility. The practice has a 100-year history with roots in military training; troops would incorporate spring techniques into their rehabilitation programs. Through a strengthening of the core section, moving the extremities becomes easier and safer. And, if you’re recovering from an injury these exercises can be adjusted to your new threshold.Upon walking into the Pilates training room, it’s easy for newcomers to get intimidated by the excessive machinery and metal springs. It’s Dr. Himmel’s duty to make people feel comfortable here, and her bright personality does just that. As you look around, you’re surrounded by windows that look out onto the Fisher Island Club painted in palm trees and greenery that truly resembles paradise. It’s easy to see that this is truly a disconnected, special place.Once we got comfortable on the machines, we started to get to work on stability. We ran through a couple of exercises to demonstrate how to build a neutral position for our spine, which helps with moving our limbs later. What was most interesting is how after aligning the core in all the right places, the smallest of movement feels like a total workout. These techniques are built for all levels of strength and stamina.

We started these techniques on the mat to make the new movement easier to understand. This was also very telling of our own personal posture problems, one that affects a huge chunk of the population. While everyone is constantly swimming through stress, it puts us in an excessively forward position, pressure on the shoulders and lower back. The exercises we tried helped create better posture and more stability in our stance.Pilates is also lengthening. Dr. Lindsey Himmel mentions how certain injuries can benefit from this tremendously. One example is with spinal injuries; there are muscles around the spine that can be trained and lengthened to create space to help alleviate damage. Combine it with strengthening the core, and you’re creating a “corset-like” experience for the spine which helps stabilize it long-term.“When you have a stable base and begin to move an extremity, you are much less likely to injure yourself,” says Dr. Himmel.We moved on to a couple of springs techniques where we experienced different levels of exercise as the springs and movements were adjusted. This truly felt like a workout regimen for everyone, and one that was necessary to add in to our routine. By lying down, we also eliminated the pressures of gravity to focus on finding that inner stability.Some of the most common injuries involve shoulders and back, but often times you won’t find the source of the problem in those sections. There’s a personal excitement Dr. Himmel described when she helps patients reach the “true source” of an injury and uses therapy to hit the right spots for recovery. The other top culprit for major body damage? Stress.“You can tell when the body is stressed by looking at someone’s alignment,” says Dr. Himmel. “A confident person stands up, shoulders are back; while someone who’s stressed is usually slouched over while putting pressure on the neck.”

What comes next? The goal, Dr. Himmel mentioned, is not to see her patients forever; she wants them to train themselves to a place where they’ll enjoy activity and day to day life without pain or injuries. She tells us of “checks” she teaches her patients to help self-discipline into better posture.After seeing the major role Pilates plays in Dr. Himmel’s physical therapy techniques, it goes without saying that this practice is incredibly beneficial to our overall wellbeing. Be it with a physical therapist, or a local Pilates center, it’s important to mix up your wellness routine while trying to incorporate these techniques. To get the most benefit, it’s recommended to seek someone like Dr. Lindsey Himmel – or a personal Pilates instructor you’ll trust – so that you are practicing safely. The big theme here is awareness of the body: learn your limits, learn to listen and find someone you trust to guide you through a preventative practice.Dr. Himmel spends most of her days in paradise as the resident Physical Therapist at the Fisher Island Club. Here she works with the island’s residents, and some of Miami’s elite, through injuries and therapy programs to help those that are active live their day to day more comfortably. For those without access to the island, she is available at locations in Miami Beach and home visits by special request.To make an appointment or get more information visit www.thepilatesdoc.com.

Earlier this year, we rounded up "25 Miami Fitness Trainers You Need to Follow." Well, Miami's fitness community is no slouch on Snapchat either. We rounded up 25 Fun, Fit and Healthy Snapchats in Miami You Should Follow.

1. David Alexander - Owner, DBC Fitness - @dzandertraining

2. Safia Berrada - Personal Trainer - @safiaberrada

3. Olympia Ridge - lululemon athletica ambassador - @olympia_r

4. Tony Carvajal - Head Trainer, Society Barbell & Fitness - @tony_carvajal

5. Cara Lively - Sponsored Athlete - @caralively

6. Katie Sonier - Personal Trainer, Equinox Brickell - @katiesonier

7. Tony Thomas - Founder, Beat The Gym - @tonythomassport

8. Kate Rose - Instructor, FitBox Method - @katiekreizinger

9. Jessica Bielski - Instructor, Flywheel Miami Beach - @gorjess421

10. Matt Roy - Sports/Fitness Photographer - @matt_rroy

11. Jacqueline Kasen - Personal Trainer, Anatomy at 1220 - @kasenfitness

12. Galit Cohen - Trainer, Society Barbell & Fitness - @gcohen418

13. Jon Shupert - lululemon athletica Brickell City Centre Manager - @buhbuhbacon69

14. Daria Deptula - Instructor, FitBox Method - @missdariad

15. Flavia Assuncao - Trainer, DBC Fitness - @flaviaus

16. Corey Jenkins - Sports/Fitness Photographer - @coreyj_photo

17. Carley Siedlecki - Trainer, Exhale - @theheartracer

18. Beatriz Cosio - Trainer, Bodytek Fitness Wynwood - @bfitbybea

19. Asim Zaidi - Entrepreneur, Fast Twitch - @az_guardian

20. Angelica Segura - Trainer, The BOX - @angelykah

21. Amanda Christodoulou - Pilates Instructor, Anatomy at 1220 - @amandachris

22. Allison Santini - Instructor, SoulCycle - @alli.santini

23. Marc Megna - Owner, Anatomy at 1220 - @marcmegna

24. Amanda Mestre - Yoga For Athletes - @amanda_mestre

25. Rachel Scherdin - Pilates Instructor - @runpilates

What sometimes gets lost in the collective noise of people laughing at Gronk being Gronk (so: partying and twerking), is that Rob Gronkowski is a truly special athlete. His combination of size, speed, and strength doesn't just make him an offensive coordinator's best friend—it might end up making him the greatest tight end to ever play the game. And though world-class ballerinas come in much smaller form than elite football players, they too possess a unique and rare set of talents, many of which they share with the guys that smash their bodies together for a living: footwork, balance, flexibility. So, naturally, we wondered what Gronk we might have become has his dad handed him a ballet barre instead of bench press. Could he have been the next great ballerina?Wonder no more. We got Nathalia Arja from Miami City Ballet to put the Patriots' monster of a man through some drills that are likely not in Bill Belichick's repertoire: the plié; the arabesque; the thing where you jump and kick your legs together. With all those moves conquered—or, at the very least, attempted—Gronk sets out to give us a full-on routine. How did it go? Well, Nathalia probably said it best, and most graciously: "Well... I think you did a lot better than how we started today."https://www.youtube.com/watch?v=ott4w_EOhNoThis article was originally posted on GQ.

Maintaining a heathy lifestyle can come with a price. Not only is an hour long sweat session taxing on your muscles, but on your skin as well. All that sweat can lead to breakouts and other skin conditions that can be truly frustrating. That's why we reached out to Dr. Leslie Baumann, a board-certified dermatologist, bestselling writer, media personality and sought-after lecturer.Dr. Leslie Baumann founded Baumann Dermatology & Research Institute in 1997, and it has since become internationally known for being at the forefront of skin science thanks to its commitment to clinically proven treatments and procedures. Her research has been instrumental in the FDA approval of Kybella, Botox, Dysport, Voluma, Sculptra, Juvéderm, Tri-Luma and other groundbreaking drugs and treatments. She is a Fellow of the prestigious American Dermatological Association, member of the American Academy of Dermatology and board-certified by the American Board of Dermatology.Here are Dr. Leslie Baumann's 7 skin care tips before, during and after your workout.Ditch the makeupNot only does full-on foundation look silly when you’re working out, body heat causes pores to dilate and prompts your skin to produce extra oil. With makeup in the mix, you have a recipe for acne. Wash your face with a salicylic acid cleanser before you work out to clear pores of makeup and debris that can cause acne when combined with sweat and bacteria. If possible, do not wear foundation or color cosmetics when you exercise. And always wash your face again after exercisingDon’t forget the sunscreenIf going for a run or doing any physical activity outdoors, don’t forget the sunscreen. You don’t need extra moisturizer because your sunscreen and natural oils produced during exercise will hydrate your skin. If you are in a very dry or cold climate or will be subjected to cold wind, you should apply moisturizer over or under your sunscreen. Moisturizer can create a barrier that protects your skin from the potentially irritating salt in your perspiration and can protect your skin from the cold air. If you are in very harsh conditions such as skiing in very cold weather, applying a layer of safflower oil, argan oil or Aquaphor over your skin will protect it.Mist is your friendIf you have rosacea, apply an anti-inflammatory mist followed by a moisturizer before your workout. A thermal spring water mist (found at most drugstores) can help prevent and alleviate redness thanks to anti-inflammatory minerals.Know your skin typeIf your sensitive skin gets red and irritated after exercising, wash with an anti-inflammatory cleanser immediately after working out. You can also use a cream that contains caffeine such as Replenix Power of Three to help blood vessels constrict to counteract the flushing. If you have dry skin, PAORR 100% Organic Moroccan Argan Oil is a wonderful antioxidant-rich post-workout moisturizer (but don’t use it before the gym as it can potentially clog pores).Ingredients to avoidAlthough some skin types can benefit from moisturizer before exercising, there are certain ingredients to avoid, since they can lead to stinging and irritation, especially when you break a sweat. Glycolic acid, retinoids and vitamin C are the main offenders, and you should save these for nighttime or days you skip the gym so your skin can reap the maximum benefits. Avoid hair conditioners with isopropyl myristate because sweat can make the hair product drip on your skin and this ingredient is well known to cause acne.Avoiding infectionFoot fungus, herpes and warts are often transmitted in gyms. Washing your hands and body with GCP Skincare Cleanser prior to and after exercise will help protect it from these infections. Wear flip flops in the gym shower to decrease your risk of getting plantar warts and foot fungus that thrive in these warm, moist environments.Clothes can be your enemyRemove sweaty clothing as soon as you can. Wearing dry-fit and lightweight cotton will help prevent heat rash. If you get a rash from your sports bra or underwear, it can be due to the elastic band that becomes allergenic after multiple washings. Throw old sports bras and underwear away because newer pairs will not cause this irritation.Exercise is good for body—and your skin on many levels. Simply following these precautions can help prevent skin problems, so you can look and feel your best.