STAY FIT 305

Youfit, one of the nation’s fastest-growing fitness companies, is creating the first live-streamed Virtual 5K. With the help of Run Social’s Tread Tracker, tablets and a custom app using streaming technology, registered Youfit members at select locations will run alongside a live-stream of the Miami Children’s Health Foundation 5K. And all Virtual 5K participants will be able to follow the stream (live or pre-recorded) from their phones at any time.“We have technology to thank for getting so many more people to support a great event that was originally restricted to just Miami,” said Tom Peterson, Chief Marketing Officer of Youfit Health Clubs. “It’s exciting to know that we were able to expand a cause so close to our hearts to people all over.”Prior to the race, which will take place on September 17, participants in Youfit clubs all over the nation will virtually join the Youfit-led stretch in Miami. Treadmills at select locations will be equipped with a Tread Tracker and tablet. This technology, paired with live-streaming cameras, will enable runners to experience the race in real time by syncing them with a participant in Miami who is moving at a similar pace. During the race, runners will feel as if they are on the ground in Miami by viewing the course as they are running on their treadmill. With the tap of a button, runners can swap from the race stream to a live-updated leaderboard, showcasing their performance relative to the other virtual runners.By using technology to transform the race from local to national, Youfit aims to increase participation in the 5K and donations to the Miami Children’s Health Foundation, which benefits children recovering from severe illnesses.Sign up for the race via youfitvirtual5k.com up until September 16. Keep the conversation going using #YoufitVirtual5k.

More and more athletes are turning to Yoga and Pilates as a way to recover and prevent injuries. With the NFL season just around the corner, we reached out to Yoga for Athletes instructor Lizzett Chiappy Eskert who is the lead yoga instructor for multiple University of Miami sports team including: Football, Women and Men's Track & Field, Women's Tennis, and Women's Soccer, to see how Yoga can improve performance for athletes.

Here are nine Yoga poses Lizzett recommends her athletes practice.

1. Downward Facing Dog

How: Hands/arms shoulder width apart, hands press down into ground, feet/legs hip distance apart, shift weight back towards legs and draw heels down towards the ground, crown of head dropped towards ground, eye gaze to back center edge of mat, press chest towards thighs.

What's stretched: the spine and back muscles, shoulders, hamstrings, calves and achilles tendon.

Why Important: Help relieve back pain which usually begins with tight hamstrings which is also stretched here. It also helps improve the strength and mobility of the shoulders.

2. Forward Fold/Ragdoll

How: Feet hip distance apart (about two fists) drop crown of head to the ground, slight bend in knees, grab opposite elbows with hands, weight shifted forward so that hips stack over ankles.

What's stretched: hamstrings, calves, hips, lower back,

Why Important: Opens up and releases the entire back side of the body, for more fluidity and ease of movement.

3. Lizard Lunge

How: from downward facing dog, step your left foot to the outside of your left hand, keep your right leg straight and active, if you want to go deeper, lower both forearms onto the floor. If you need to modify, drop back knee to the ground. Repeat to the other side.

What's stretched: Opens the hips, hip flexors, and groins of the straight leg, and stretches the hamstring of the bent leg.

Why Important: To increase functionality and mobility of the hips. Limber hips can ease tightness in the lower back.

4. Galaxy Pose

How: from Lizard Lunge, drop back knee down to the ground, walk your front foot out towards the side that it's on, take hand closest to front leg and place on inner thigh/adductors of front leg and press open as you press both hips forward, can stay there or reach back and grab foot of back leg.

What's stretched: For back leg, Hips and Hip Flexors are released, if holding foot with hand, quadricep is stretched, for front leg, groin is stretched. If holding foot, shoulder opener for arm reaching back.

Why Important: Works on rotation of the spine while releasing hips. Increases mobility and flexibility in the hips and spine.

5. Low Lunge

How: From downward facing dog, step right forward in between your hands, drop your back knee down ,engage core and lift chest up as reach arms over head towards to sky, press both hips forward and open up chest, simultaneously lean back.

What's stretched: hips, hip flexors, groins, shoulders, biceps.

Why Important: Increase mobility and flexibility in hips, opens up pectoral muscles and the front side of the body. In addition, can help improve balance.

6. Cobra

How: Lay face down on your stomach, place both hands underneath shoulder heads with fingers pointing forward, engage core and press up into back extension, bring a slight bend in elbows and drop shoulders down into spine away from ears, leave legs on the ground, release glutes

What's stretched: the chest muscles, shoulders, and abdomen

Why Important: Helps strengthen the spine and improve posture. It also opens up the lunges for better breathe consumption, and also opens the front side of the body.

7. Reclining Pigeon/Figure 4 Stretch

How: Lay face up on your back, bend both knees with both feet flat on ground, cross your right ankle over your left thigh,place both hands behind your left thing and pull in towards your chest, if you want to go deeper, use right hand to press right knee away as pull left thigh in.

What's stretched: The hips and the IT Band. Opens lower back as well.

Why Important: The IT band is connected to the knee and the hip, when tight it can affect the function and mobility of the pelvis, lower back, and knee.

8. Toes Pose with Shoulder Opener

How: Kneel and sit back towards heels, Tuck toes under so that your toe ball mounds are pressing into the ground, if this bothers knees, roll up a towel and place horizontal behind knee creases, interlace hands behind back and squeeze shoulder blades together and work to straighten arms, if this is too much can grab a towel in between hands behind back, walk hands in towards each other as much as possible.

What's stretched: the bottom of the feet and toes, front of shoulders and chest

Why Important: Helps prevent plantar fasciitis, which is a common injury amongst football players. It also helps to strengthen ankles.

9. Supine twist

How: lay face up on your back, hug left knee in towards chest, with right hand take

left knee across body over to the right, stretch left arm out to the side in line with the left shoulder, press both shoulders down into the ground, and look towards the left arm. Can begin to straighten bent leg and use towel around foot to get a hamstring stretch. Repeat to other side.

What's stretched: Stretches back muscles and glutes.

Why Important: It lengthens and realigns the spine, and helps hydrate the spinal disks.

This week, Miami-Dade Mayor, Carlos A. Gimenez, Miami-Dade Parks, Recreation and Open Spaces Department and Friends of The Underline opened "Brickell Backyard," a pop-up fitness area next to the Brickell Metrorail location. Brickell Backyard is one of the first pieces of The Underline project. The Underline, is a restoration project, that will transform the ten-mile stretch of land underneath the Miami Metrorail, into a linear park, urban trail and living art destination, similar to New York's High Line.

The Brickell Backyard fitness pop-up area is open to the public, and features cleverly designed fitness equipment, that sets the stage for the future, “Brickell Underline Park.” Once completed, “Brickell Underline Park” will feature picnic areas, park benches, native vegetation, nature-inspired playground, dog park, basketball court and art installations.

Future mix-use parks are also planned for other segments of The Underline, as well as two separate trails, one for pedestrians and the other for bicyclists. The Underline project is one of Miami-Dade Mayor Carlos A. Gimenez’ priorities and is aimed at encouraging Miami-Dade residents to walk, bike or ride transit as an alternative to driving.

The Underline will serve as an enhanced mobility corridor, designed to better connect communities, improve pedestrian and bicyclist safety, and promote a healthier lifestyle with accessible green spaces and park amenities for exercise and relaxation. The project is the result of a public/ private collaboration between Miami-Dade Parks, Miami-Dade Transportation and Public Works and Friends of The Underline.  It is also a part of the county’s Masterplan Greenway network that consists of 500 miles of trails and connected public spaces.

Society Barbell & Fitness, one of Brickell's hottest CrossFit gyms, has announced an awesome new HIIT Class, for those looking to burn fat and build lean muscle.Lead by Head Coach and Programming Director Tony Carvajal, "Society Fit," combines elements of metabolic-conditioning, HIIT, Boot Camp and Plyometric Training, eliminating the barbell from your workout. 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 Society Fit class and taking advantage of their "first class free" offer. Society Fit classes are Monday through Friday at 12pm and 4:30pm. For more information, visit www.BarbellSociety.com.

Brickell City Centre is finally starting to open piece by piece, and with that comes exciting announcements. Athletic apparel retailer, lululemon athletica, is set to be one of the marquee brands opening their doors inside the $1.05 Billion mega-structure, and today have announced their brand ambassadors for the store. Let’s meet the lululemon athletica Brand Ambassadors for Brickell City Centre.Carley Siedlecki

Carley is all over town, but you can find her teaching yoga, barre and bootcamps at Exhale Spa, pacing for the Brickell and South Beach Run Clubs. “Yoga helps me connect with life and nature, and it helps me grow in every aspect of my life,” says Carley.Rene Martin

After a year long trip to India/Bali, Rene Martin discovered his true calling in life, yoga. Rene’s favorite part about teaching is hearing stories after class of the “aw” moments one or more students may have shared in a specific practice. You can find Rene at 1Hotel South Beach, Soho House Miami Beach, Trio Mind Body Spirit Studio, Mood Lifeclub and Sobekick Gym.Michelle Moore

Michelle is an ACE Certified Trainer and instructor at Barry's Bootcamp Midtown and Miami Beach. She'll tone your body using weights, medicine balls and resistance bands on the floor and then shred you on the treadmill. Michelle strives to incorporate intense precision running in her workouts, so you're not only getting the amazing benefits of cardio, but you're also improving your pace and mile times: great for athletes training for races.Johnna Matthews

Johnna became a CrossFit coach because she wanted to help others live a better life. "It gives me goosebumps when one of my athletes does what they once thought impossible,” says Johnna. “Helping them find their own power is why I do what I do." Johnna is a CF-L2 Trainer, USA Weightlifting Sports Performance Coach and Spartan SGX Certified Coach. You can find her at CrossFit Wynwood, CrossFit Downtown Miami and Focused Movement Academy.Tony Carvajal

"I love coaching because I get to positively impact the lives of people, teaching them how to be healthy and fit," says Tony Carvajal, Head Coach and Director of Programming at Society Barbell & Fitness in Brickell. "Nothing makes me happier than seeing a person achieve their goals, then finding a new goal to take down!" Tony is CrossFit-L2, gymnastics and rowing certified.

Popular North Miami Beach fitness facility, FitShop NMB, has announced an exciting new kid and teens performance program in partnership with Fort Lauderdale training facility, Elevate.Scheduled to start at the end of the month, the eight week program will have an exclusive 10 spots for each of the Youth Development (Ages 5-10) and General Sports Performance (Ages 11-15) divisions.

Additionally, FitShop NMB is looking for trainers who want to join their expanding team. More info on how you can join a must-try Miami gym is below.

After a much anticipated wait, Brickell City Centre is slowly starting to open. EAST Hotel, the luxury lifestyle hotel is among the first to welcome visitors, and with it comes their posh fitness center dubbed Body By East (BEAST).The facility features the latest Technogym® equipment and will be accessible 24 hours a day to cater to guests’ preferred fitness regimens. Body by East (BEAST) boasts free weights and resistance machines, plus mats and plenty of stretching space. To make guests feel at home, you can plug in your music via audio jacks and jam out to your own rhythm. Body by East (BEAST) has also rolled out an app for guests to browse their monthly wellness programs of interest.

For guests who want special attention, the Guest Experience team at Body by East (BEAST) can book a local fitness pro specific to their needs.What good is a luxury hotel fitness center if it's not accompanied by a break taking pool and spa facilities to cool off and recover after a workout. The 20,000-square-foot outdoor swimming Pool & Deck area features four unique pool experiences (lap pool, spa pool, cold plunge and hot tub).For more information, visit www.east-miami.com.

Jennifer Nicole Lee is an international fitness celebrity, Certified Life Coach and Personal Trainer who has appeared on over 90 magazine covers, authored 11 fitness and motivational wellness books and appeared on QVC, QVC London, HSN and numerous fitness infomercials.Jennifer’s passion and mission statement is to help "increase the quality of all lives through health and nutrition,” which she does now via her "JNL Fitness Studio Online.” She believes the best gym is your home gym. That’s why we reached out to Jennifer for some at home exercises anyone try.So here are Jennifer Nicole Lee’s top 5 workout moves you can do in the comfort and convenience of your own home:Squat into a Shoulder Press.Works the entire body in one swift move. Stand with your legs shoulder width apart, knees slightly bent, with dumbbells in your hands in a 90 angel. Squat down, pushing your glutes back into an imaginary chair. Come back up to starting position, raise dumbbells up overhead, arms parallel to each other. Perform 3 sets of 30 seconds. Tricep French Press w/ Alternating Leg Back Lunge.Hits that "wiggle when you wave" and gets your "glutes to salute.” Alternate back lunges, when one leg lunges back, dip dumbbell down behind head. Raise dumbbell up overhead when you bring your leg back to starting position. Perform 2 sets of 30 seconds. Upright Row with Alternating Side Lunge.Firms up back, chest shoulders, hips & thighs. Start feet together, dumbbells in front of thighs. Lunge to right side, bending right knee & lowering hamstring parallel to floor, while you raise dumbbells up underneath chin. Lunge back to start position, lowering dumbbells. Repeat movement to left side. Perform this move for 3 sets of 30 seconds. Bicep Curl w/ Alternating Front Lunge. Hits your "buns & guns!” Booty and biceps are always a great combo to train together. As you lunge forward on your right leg, perform bicep curls. As you push off foot and return to staring position, lower your dumbbells, working the negative move. Repeat this move on left leg. Perform 3 sets of 30 seconds. No Limit Jumps.Squat all the way down, touch the floor with your fingertips, spring up, jumping as high as you can, hands reaching up toward the sky. Her all-time favorite plyometric move, proving that there are no limits to what you can do in training and life.

When you’re planning your next workout, chances are boxing has been at the bottom of the list of activities. For a long time, boxing got a bad rep for being a “too-difficult-to-even-attempt” sport that does nothing but build a bulky upper body. Not only is boxing actually a full-body physical challenge, it’s also an exercise in mental coordination and self-discipline.Boxing builds strength, agility, hand-eye coordination, stamina and power. It’s the perfect blend of the cardio your body needs, while providing the strength training your muscles crave. For Miami locals, the days of limiting boxing experiences to Rocky re-runs are coming to an end. The BOX Mia, located in Midtown, opened early this year to make boxing great again by providing a space for newcomers and pros alike to enjoy a complete workout filled with energy to last through the whole week.

As you step into The BOX Mia, the dimly lit studio and the powerful vibrations from music’s latest hits recreate the thrill of that famous walk into the ring. The studio has a boutique-sized feel with all the amenities of a full boxing studio; including a training ring, black lit group room, smoothie bar, refreshing bathrooms, and more.Facing off with your personal heavy bag recreates the intensity of staring across the ring at your opponent, while your “K.O. SCORE,” located directly overhead, acts as the judge’s scorecard. Each punch – real punches, not taps – is recorded throughout the workout for post-workout analyzing. The BOX MIAcombines the glamour, grittiness, and benefits of the sweet science in a group fitness setting where you can choose to either compete with yourself or any of the 30 other boxers in the class.

The BOX Mia uses a unique technology that allows boxers to see quantifiable results during each class. This “K.O. SCORE” brings out each participant’s competitive nature and helps them improve with every class. This added touch makes it feel less like you’re aimlessly working out and more like you’re a part of something. Whether it’s you vs. you or you vs. that dude that shows up for every 6 a.m. class, the friendly competition and measureable results keep you engaged the entire class.For myself, it was the first time actually boxing and not another “cardio party” kickboxing or barre box class. I was a little terrified of embarrassing myself – especially when I received boxing gloves and wraps for the first time of my life and didn’t have a single clue where to start. Their staff and regulars were so eager to help that once I stepped foot into the room and slipped on the gloves I instantly let go of all reservations.

We kicked it off with a warm-up jog around the room and went straight into freshening up our technique in front of a mirror. Our instructor, Angelica Segura, went through the jabs, cross, uppercuts, leg movements and pieces that made up the boxing routine. She tossed a couple of burpees in between to keep our heart rate moving. We then went straight into combinations against the boxing bags putting our practice to work and starting to work our numbers to get higher and higher.There was something about being able to look up and seeing how close you were to the next set of a hundred, for example, and turning something on within yourself to get you there. I remember losing myself in a minute of “rapid punching” and coming out of that feeling extremely refreshed and accomplished. We finished the class off with a couple of strength exercises for the whole body: crunches, planks, push ups, more burpees, and other workout favorites. We ended with a quick cool down and stretch before everyone raced to the screens to log their K.O. score and set their next goal.

#MELT ChallengeOne of the lead trainers, Angelica Segura, created a summer challenge to help revive the workout routine and get boxers excited to sweat again. Here’s how it works:

 Sign-up for 3 classes in a week, 
collect a punch card, participate and kick ass in each challenge, 
write your name, date, time, and score, g
et the card hole punched, and wait for your average score at the end of the 3 classes. 
The individual with the highest challenge score wins!PRIZES: 1 Free Class, 1 Free T-Shirt, 1 Pair of WrapsNEXT CHALLENGE DATES: AUG 15-20The BOX Mia is located at 3301 NE 1st Ave #104, Miami, FL 33137. For more information visit www.betheknockout.com.When to go: Monday through Friday starting at 6 a.m., Saturday and Sunday starting at 8 a.m.What to bring: Light clothing (you’re going to sweat), comfortable shoes, water bottle and boxing gloves (if you’ve got them)How much you’ll spend: 1 Class ($27), 3 Classes ($81), 5 Classes ($130), 10 Classes ($250), 20 Classes ($480), 30 Classes ($660), Unlimited 30 Days ($350), Unlimited 12 Months ($300), Personal Training Sessions Available

Goalkeeper Catalina Perez of the University of Miami soccer team has been selected to represent her home nation of Colombia in the 2016 Summer Olympics in Brazil.It will be the second consecutive year Perez is competing with the Colombian National Team in a major international competition, following the 2015 FIFA Women’s World Cup in Canada."It's every athlete's dream to go to the Olympics. I feel very fortunate to represent my country in Rio," Perez said. "I am very thankful for everyone's support toward making this happen. It hasn't just been a process of months; it's been a process of years."Perez, a redshirt junior, has played with Colombia’s senior national team for several years. Last summer, she started the first FIFA Women’s World Cup knockout round match in Colombian history and did not concede a goal during her time in net against the United States.The 5-foot-8-inch Perez played in 10 matches for Miami in 2015, making eight starts. She ranked third in the ACC in saves per game (4.60) and No. 10 in total saves (46), as well as fourth in conference play in saves per game (4.71) and seventh in total saves (33).A graduate of St. Andrew’s School in Boca Raton, Fla., Perez was the ESPN Deportes West Palm 760 AM 2015 Palm Beach County Hispanic Female Athlete of the Year.Perez also garnered ACC Defensive Player of the Week, Top Drawer Soccer GK of the Week and College Soccer 360 National Primetime Player of the Week honors following her 106-minute shutout in Miami’s 1-0 double overtime victory against No. 14/4 Notre Dame.“We are so proud of Catalina for making the Olympic team roster for Colombia,” Miami head soccer coach Mary-Frances Monroe said. “This is a true testament to how hard Cat works and how dedicated she is to our sport. We couldn’t be more excited that one of our Canes is representing us on such a worldwide stage.”Olympic soccer competition will run from Aug. 3-19. Colombia is in Group G along with France, New Zealand and the United States.Colombia will begin play Aug. 3 at 9 p.m. ET when it faces France at Mineirão in Belo Horizonte, Brazil.

The Olympics are a culmination of years and years of hard-work, mostly out of the spotlight, for a moment of glory and a chance to represent your country in the world's biggest athletic competition. The University of Miami is proud to be sending a few of their very own to the 2016 Summer Games. On Monday, media got the opportunity to meet the University of Miami athletes headed to the 2016 Summer Olympics in Rio.[caption id="attachment_717" align="alignnone" width="960"]

UM diver, Sam Dorman, tucks as he spins and dives off the 3-meter diving board during practice for his Olympic diving event as fellow diver Marcela Maric, representing the country of Croatia, waits on deck.[/caption][caption id="attachment_713" align="alignnone" width="960"]

UM diver, Sam Dorman, sits on the 3-meter diving board prior to practicing for his Olympic diving event.[/caption][caption id="attachment_714" align="alignnone" width="960"]

UM diver, Sam Dorman, dives off the 3-meter diving board during practice for his Olympic diving event.[/caption][caption id="attachment_715" align="alignnone" width="960"]

UM diver, Sam Dorman, tucks as he spins and dives off the 3-meter diving board during practice for his Olympic diving event.[/caption][caption id="attachment_716" align="alignnone" width="960"]

UM diver, Sam Dorman, spins while diving off 3-meter diving board while practicing for his Olympic diving event.[/caption][caption id="attachment_718" align="alignnone" width="960"]

UM swimmer, Heather Arseth, is heading to the Olympic and competing for her country of choice, Mauritius. She practices for her swimming event.[/caption][caption id="attachment_719" align="alignnone" width="960"]

UM swimmer, Heather Arseth, is heading to the Olympic and competing for her country of choice, Mauritius. She practices for her swimming event.[/caption][caption id="attachment_720" align="alignnone" width="960"]

UM swimmer, Heather Arseth, is heading to the Olympic and competing for her country of choice, Mauritius. She practices for her swimming event.[/caption][caption id="attachment_721" align="alignnone" width="960"]

UM swimmer, Heather Arseth, is heading to the Olympic and competing for her country of choice, Mauritius. She practices for her swimming event.[/caption][caption id="attachment_723" align="alignnone" width="960"]

University of Miami Olympian divers Sam Dorman, left, Marcela Maric, center, and diving coach Randy Ableman are heading to the Rio Olympic Summer Games and are photographed at the University of Miami's Whitten University Center Pool.[/caption][caption id="attachment_724" align="alignnone" width="960"]

UM diver, Marcela Maric, is heading to the Olympics and competing for her country of choice, Croatia, she practices at Whitten University Center Pool.[/caption][caption id="attachment_725" align="alignnone" width="960"]

UM diver, Marcela Maric, is heading to the Olympics and competing for her country of choice, Croatia, she practices at Whitten University Center Pool.[/caption]The original story can be found in the Miami Herald here, by Carl Juste.

Liquido, the global active wear brand, known for their buttery-soft fabrics, limited-edition prints and popular following of renowned yogis and style mavens, will open their first retail location in the United States. The storefront will open July 28th at 1937 Harrison Street in Hollywood, FL.Located just one block south of Hollywood Boulevard and one block west of the city’s ArtsPark at Young Circle, Liquido will be based in a hub of a high-density area of entertainment specialty shops, restaurants, and open-air cafes.

“We are extremely excited about joining such a diverse community in the most vibrant part of the Hollywood downtown area,” says Liquido Global Distributor Renata Facchini. “We carefully scouted many locations throughout South Florida and determined this was the best place for our brand to debut as a retail center in the United States.”The retail location will carry the brand’s sought-after, supremely soft leggings that feature bold, vibrant prints that express Liquido’s core philosophy of standing out, in taking the road less traveled and pushing the boundaries of your comfort zone. The limited-edition patterns are released every month and loyal fans keep a watchful eye on the new releases in order to scoop up the newest collections before they sell out.

The store will also carry Liquido Performance Wear, Swim Collection and selection of mala bead necklaces. All of Liquido’s products and manufacturing processes are sweatshop-free, and all leggings and swimwear pieces offer 50+ UVA/UVB protection, are quick-drying and durable.Additionally, the retail space will showcase So Sensorial, a collection of custom-designed-for-Liquido fine art photography prints by artist Soraya Pastor. The artwork will range in price from $60 for 12” x 12” to $250 for 20”x 20” print. The nature-inspired photography includes six prints - Sun, Birds, Mountains, Island, Coral and Water - and custom sizes and frames will be available upon request.Liquido is located at 1937 Harrison Street in Hollywood, FL, 33020. For more information, please call 754-263-2546 or visit www.liquidoactive.com.

It’s no secret Miami has Crossfit fever. There are tons of great Crossfit boxes around the city and we’ve even covered the opening of one in Brickell here, and rounded up a few of our favorites here. But that doesn’t mean the Crossfit demand has peaked. The sport has never been more popular, and demand has never been higher. That’s why this week, Crossfit Shazam opens in Brickell.Lead by Head Coach and Co-Owner Roger Caibe, Crossfit Shazam is focused on making a difference with the best coaching guided by movement, nutritional and workout advice. The box is located just east of Brickell at 1012 SW 8th St. Miami, FL 33130.They are officially open for business welcoming new members with a founding promotion for $115 a month for the first 25 members, so act fast. Anyone can call and set up a FREE trial class at anytime. Their daily schedule includes WODs at 6am, 7am, 9am, 12pm, 4pm, 5pm, 6pm and 7pm.For more info, visit www.crossfitshazam.com.

Are you always on the lookout for new gyms, studios and trainers to workout with? Well, so are we. That’s the foundation of Stay Fit 305 after all – to be your guide to the best South Florida trainers, gyms, studios, health foods and fitness events. We love featuring new trainers. These are the individuals pushing you to your limits when you want to give up, and who you thank when you’ve reached your goal. Here is your quick 10 with Miami fitness instructor Nicole Lambert.1). How long have you been in the fitness industry teaching classes?I recently got into the fitness industry, about 6 months ago, but have been going to the gym religiously for about 5 years now and grew up playing all kinds of sports from gymnastics, figure skating, and volleyball to soccer and basketball.2). Where (and when) are you teaching classes currently?I currently teach classes at PilatesProWorks in Coral Gables on Tuesdays at 6:30pm and Fridays 12:30pm, at Fitbox Method in Bay Parc Plaza Wednesdays 6pm and 7:15pm, and at Sobekick Dadeland Thursday’s at 6pm and at the beach location Saturday’s at 11am.3). How would you describe your classes? My classes are typically a combination of boxing, Pilates/weights, and abs/yoga stretch. They are demanding and challenging but I am there to motivate people, not hurt them so everyone should know that they can do the exercises at their own pace. I encourage everyone to try their best even if it's an off day. They will be happy they did by the end of my class.4). What is your favorite part about teaching?My favorite part about teaching is definitely getting the opportunity to meet new people everyday, share stories and motivate and inspire people to reach their ultimate goal, whether it be in fitness or in life.5). Aside from teaching every day, what are your favorite types of workouts? My favorite types of workouts are yoga, Pilates on the reformer and weight lifting. I love snowboarding, surfing and other outdoor sports when I get the chance (obviously Miami’s not the most appropriate place for the first).6). Do you have any favorite gyms or studios in Miami where you like to train?I train at LA Fitness only because it is convenient for me. I NEVER go during the busy hours, as I like to get in and get out. I go to the gym to WORKOUT not to socialize.7). Do you have a favorite trainer or two you like to train with?I prefer to train alone unless I am the one training someone, then I absolutely LOVE to be that positive energy and inspire the trainee.8). What is one thing you do every day to stay fit?I never ever take the elevator. Always stairs. I also make sure to drink plenty of water.9). Would you say you are a healthy eater? Can you take us through a typical day?Aside from my severe chocolate and peanut butter sweet tooth, and the fact that I eat 6-8 times a day, I would say so. I usually start off with oatmeal, banana, Greek yogurt, almond butter or peanut butter, and dates or nuts and oatmeal with fruit. A snack before lunch could be hummus with carrots, celery, broccoli, a protein bar, almonds, apple w/ peanut butter, etc. Lunch is either sushi (I love sushi) or fish/chicken with vegetables and sweet potato. Snack is fruits, smoothies, yogurt, etc. For dinner I like making a big kale, spinach, quinoa salad with avocado, a whole lot of vegetables, cranberries, etc. or totally having breakfast for dinner, in other words, what I like to call bimmer. This is usually vegetable, avocado, egg white omelette and either sweet potato or other grain. As for midnight snack, I love cereal late at night or some homemade popcorn (no salt) and some more fruit.10). What is one fitness myth you hear all the time? No carbs after 5/6pm…. pshhhhh yeah right.

It’s no secret that barre fitness workouts have exploded in popularity over the past couple years, with hundreds of boutique studios slated to open in 2016 alone. In Miami, two-and-a-half-year-old Barre Motion was a trendsetter in the movement, attracting locals and tourists alike to its pristine, award-winning space.We wanted to find out more about the South Beach studio’s rise to success, so we asked owner Dr. Julie Jacko to explain her technique – and in the process, found out that not all barre classes are created equal.Barre Motion’s proprietary formula, created by Jacko herself, is rooted in classical ballet and characterized by its unique sequence structure and progression. Don’t let this fool you however, there is no dancing involved. Jacko’s full-body, precision workouts involve a series of micro-movements that utilize body weight and resistance training techniques, giving students muscle definition without bulking.Her tried-and-true method is both intense and effective, but moreover designed to be safe. Jacko believes it is “the single best way to sculpt and tone our bodies quickly,” and there are countless testimonials from students who agree.Still not convinced barre is for you? Here are five reasons why Barre Motion classes should be part of any athlete’s workout regimen:

1. Reduce Chronic Joint Pain

Barre Motion offers safe, low-impact workouts. There is no jumping or leaping involved, which means there is no joint or back compression. By integrating an emphasis on breathing, the practice increases movement quality and reduces tension. It also strengthens the muscles surrounding major joints, like knees and elbows, which can improve power and technique in other sports (tennis, golf, etc.) without impacting the range of motion or flexibility.

2. Improve Your Posture

Every Barre Motion exercise begins with proper spinal alignment and placement in order to achieve a lifted posture. There is an emphasis on precision and form that is carried throughout the entire practice. This focus inevitably leaves students standing taller and more confidently. It’s even been proven to help alleviate back pain by decompressing the vertebrae.

3. Increase Balance and Flexibility

Every major exertion in Barre Motion is followed immediately by stretching. Muscles are exerted and stretched in sequences, enabling dramatic improvements in balance and flexibility over a short period of time. Due to its ballerina-inspired footwork, it also builds strength and flexibility in your feet, which leads to improved stability. This makes barre a great supplemental fitness option for cyclists who rarely engage feet muscles when clipped into shoes.

4. Whittle Your Waistline

Because balance and stability in class comes from steadying and engaging your core and elongating the core muscles, students can see shape changes, including a narrower waistline, quickly. Barre Motion’s interval-based programs also spike then drop your heart rate throughout the class. Interval workouts have been proven time and time again to be a more effective way of challenging the cardiovascular system, increasing fat burning and maximizing caloric burn.

5. Sculpt and Tone Without Bulking

Jacko’s primary goal in creating Barre Motion was to tone and sculpt her body. A former distance runner, she wasn’t getting the body shape she wanted, and dreamed of having a long, lean physique and sporting muscles that were as aesthetically desirable as physically strong. “Because Barre Motion’s fundamental principles stem from classical ballet, clients gain a long, lean ballerina-esque type figure,” Jacko explains. With fluid, body weight and resistance-based isometric movements that originate deep in the muscles, the method is designed to contract then extend muscles to create strength without bulking. Essentially, the unique combination of exert/stretch sequences fatigues muscles to the point of failure, then uses stretches to elongate and reshape them immediately. The results leave clients with pronounced definition and highly sculpted, lean figures.Barre Motion offers private instruction and group classes seven days per week and is located at 1560 Lenox Ave., Suite 103A, Miami Beach, FL 33139. Call the studio (305 534 8087) or check out their website to learn more.

Athletes are always looking for ways to get an edge on the competition. Dehydration by as little as 2% of body weight can reduce performance, increase fatigue and decrease the body’s ability to handle heat stress. Thanks to the team at Hydrate Medical, what was once a luxury to your favorite athlete, is now an on-demand service to all.Based out of Charlotte, N.C., Hydrate Medical is an on-demand IV hydration therapy service catering to fitness enthusiasts and athletes of all levels. Have a big race coming up or just finished one? This uberesque service allows you to order up an IV drip to your doorstep to help you revitalize, reenergize and recover."From our experience in the emergency room, we saw how much IV hydration could help people bounce back from illness, fatigue, or athletic over exertion,” says Dr. Jonathan Leake, the board-certified emergency physician who is bringing Hyrdate Medical to Miami. “It was at that point we decided to create Hydrate Medical to bring this recovery directly to the client wherever they are."Athletes and fitness enthusiasts are using it pre or post completion to flush out their system and help bounce back quickly. The mobile aspect of the service makes it that much more appealing to users. Use the app to book an appointment with one of Hydrate Medical’s licensed registered nurses on staff. The nurses are board certified, emergency medical or critical care nurses the Hydrate Medical Staff has thoroughly screened. After answering a few questions, the nurses will administer the IV, with the whole process taking around 45 minutes.“We designed the experience to be safe, fun and easy to book,” says Dr Leake. “You can track the nurse in route via the app, with the door-to-door experience being less than an hour.”Dr. Leake and team are fitness enthusiasts themselves and have spent considerable time developing the Athlete Cocktail.“The last thing you feel like doing when getting ready to compete is go to a clinic or hospital, so we come to you. You can be treated without disrupting your day.”For more information, visit https://miami.hydratemedical.com.

Just two months ago, hundreds of grinning cyclists gathered at the western end of the Venetian Causeway. They had reason to celebrate: The scenic, historic link between downtown Miami and South Beach was finally reopening after eight months of repairs had left bikers with a Sophie's Choice of the high-speed MacArthur and Julia Tuttle causeways as their only routes to the Beach.The party didn't last long. The county confirmed that the Venetian will soon close again for at least 45 days for further repairs."That's the approximate plan, though it's dependent on the work," says Ileen Delgado, a spokesperson for Miami-Dade's transportation department.How exactly could the Venetian need work again so soon after the last shutdown? Well, the eight-month closure, which began last June, addressed a very specific problem: A bus wheel had punched a hole in the westernmost bridge on the causeway, so the drawbridge had to be replaced.But the entirety of the historic causeway is actually in rough shape, with the Florida Department of Transportation midway through a $2.8 million study on how to best fix it without choking traffic to South Beach.And now, it's the easternmost side of the causeway that needs help. The 45-day project, set to begin in September, will allow repairs to the drawbridge between Belle Isle and Rivo Alto Island, as well as to the regular bridge between Sunset Harbour and Belle Isle.The project won't be annoying to only cyclists and pedestrians. A $400 million plan to raise the street level and install flood pumps to combat sea-level rise has already left South Beach's notorious traffic even worse than usual, and the eight-month closure of the Venetian Causeway only worsened it.The latest project is sure to leave the booming Sunset Harbour neighborhood even more difficult to access this fall.But cyclists will most definitely be screwed. As a New Times cover story revealed this week, Miami remains one of the deadliest cities in America to navigate on two wheels. The Venetian is a rare safe haven, a long stretch with a bike lane and low speed limits for cars. In this route's absence, cyclists have no alternatives but the MacArthur and Tuttle, where vehicles fly by at 60 mph and faster.Delgado tells New Times that in their repair plans, Miami-Dade County's public works officials will include a recommendation for cyclists, but they're still reviewing options.This story originally appeared in the Miami New Times by Tim Elfrink. Photo Credit: Karli Evans.

Fitbox Method, a new Miami-based state-of-the-art boutique gym, is opening its doors in June, starting with its grand opening party on June 2nd.Featuring a revolutionary blend of cardio boxing and resistance training through high intensity interval training (Hiit) and circuit training, Fitbox Method is designed to offer a 2-for-1 (burn and tone) total body workout, specifically burning calories while building and toning lean muscle for an unparalleled workout experience.Located across the street from Margaret Pace Park in downtown Miami, Fitbox leverages Method proven “excess post-exercise oxygen consumption” (EPOC) as the “afterburn effect” that helps you to burn more calories – up to 38 hours post workout. A typical Fitbox Method workout consists of:

• 30 minutes cardio boxing
• 20 minutes resistance training
• 10 minutes of calorie burning Schwinn Airdyn AD Pro Fan Bikes

Things kick off Thursday evening with the grand opening party from 6pm-9pm. Pura Vida will be in the house offering tasty bites, along with a pop-up bar by Craft Social Club serving specialty cocktails. Complimentary cryotherapy treatments by Ice Cryo will help fitness enthusiasts recover from the day’s work out, and iShine365 will showcasing a sneak peak of their new active wear.For more info, visit www.fitboxmethod.com.

We asked 16 Miami Fitness Trainers “What’s the one thing they do every day to stay fit” and the answers may surprise you.1). Rob Didonato – Owner, MYOCORTEXI try to get 30 minutes of Pilates Reformer 101 which consists of footwork, straight arm arches, bent arm arches, bridging, leg slides, 5 ab series, kneeling arms facing back, feet in straps, inverted V, elephant and lunges.2). Jessica Bielski – Spin Instructor, Flywheel Miami BeachHydrate! I aim to drink a gallon (yes, a gallon) of water daily. I add lemon and a few tablespoons of raw honey as well. Staying hydrated boosts your metabolism and the benefits of lemon and raw honey are endless.3). Alvin Davie – Lead Trainer, The BOX MIAOne thing that I do everyday to stay fit is a 25 minute, high pace jump rope warmup, paired with 25 minuets of shadow boxing. I love to pretend I'm fighting a different fighter every day I shadowbox.[caption id="attachment_497" align="alignnone" width="750"]

©James Woodley Photography[/caption]4). Katie Sonier – Personal Trainer, EquinoxEat smaller, frequent meals throughout the day.5). Johanna Torres – Spin Instructor, SoulCycleI try to get a sweat sesh in and drink tons of water every day.6). Michelle Neverusky, Fitness Manager, Carillon Miami Beach.I run everyday. It's something I've done since high school. It's me and my pair of sneakers - anywhere in the world. It's meditative and I solve a lot of my problems by having time to think during my runs.

7). Kate Rose – Fitness Instructor, Anatomy at 1220Besides trying to eat as clean as possible, I try to drink a gallon or more of water per day and keep up with taking all my vitamins, because being fit begins with your internal health. You have to shine on the inside to shine on the outside.8). Harold Holness – Lead Performance Specialist, Fast TwitchI wake up everyday knowing that I'm blessed to change lives of others. I challenge myself mentally and physically to be the best of the best by staying fit in all areas of fitness. In order to stay fit, I have to be Swift.9). Kaleena Ladearious – Head Coach, Crossfit ArmedEveryday – Eat breakfast.

10). Adriane Abraham – CEO and Founder, The Fit Shop NMBI follow a macronutrient based diet. I eat for my body, goals and my size. I eat six meals a day to keep my metabolism working fast and efficient.11). Zack Held – Instructor, Barry’s BootcampOnly drink water and drink at least a liter a day. I want to stay hydrated and often I’ll add lemon to detox my body.

12). Christa DiPaolo – Founder of “The Cut,” EquinoxI habitually start every morning with positive affirmations. I believe if the mind is right, the body will follow.13). Amanda Mestre – Yoga for Athletes, Personal InstructorI start my morning with a glass of warm water and a half of lemon squeezed into it. Then I spend 5-10 minutes on my mat with some light yoga just to get my energy flowing. That sets the tone for the rest of the day, gets my metabolism revving and detoxing.14). Albert Ghitis – Founder, RedbikeTeach a redbike class. I teach every day besides Sunday. I've also cut out sugar.15). Dr. Julie Jacko – Owner and Founder, Barre / MotionThe one thing I do everyday to stay fit is a series of grand pliés, on relevé. They strengthen, lengthen, and tone the legs more quickly than anything else. In the right leggings, they're also sexy as hell.16). Emily Bench – Owner and Founder, PilathonI make sure I move my spine/back bone in every direction EVERYDAY. For flexion I do chest lift (Pilates crunches) and teasers. For lateral flexion I do side sit-ups (favorite for oblique strength). For rotation I do crisscross or twists , and for Extension, another favorite, I do swans (cobra in yoga).

Carillon Miami Beach is hosting free, daily meditation classes on the beach all month long to celebrate May being National Meditation Month. Studies show that meditation can improve our psychological wellbeing by reducing stress, anxiety, addiction, depression and improving memory and critical thinking.What you may not know that meditation can also make structural changes to the brain? The practice can change the way that neurons talk to each other, creating new circuits and improving memory. The physical benefits of meditation can reduce blood pressure and even bolster the immune system.All month long the Carillon Miami Beach is helping people “tune out” to “tune in” to a happier, healthier and more fulfilling way of life. The beach meditation classes are Monday - Friday 7am, Saturday 8m and Sunday 8:30am.No need to stress, it’s complimentary to local residents every day for the entire month of May. And if you can’t make it, here are 3 Simple Tips for Meditating from Mindy Terry, Vice President of Spa & Wellness at Carillon.3 Simple Tips for Meditating:1) At the office: Silence your phones. Minimize your desktop and close your door. Sit in a comfortable spot, close your eyes and slowly inhale and exhale for 10 minutes.2) Nature: Sit on the beach. Tune in to the sound and smell of the clean ocean air. With eyes open, match your breathing to the ebb and flow of the waves. Try to keep rhythm with the water for 5 minutes. Do this daily, extending time slowly until you are able to sit undistracted for 20 minutes.3) Music: Pick your favorite classical music with sounds of nature. Put on your headphones, lay on your bead and close your eyes. Imagine you are in the environment (forest trail with birdsong sounds, beach with ocean waves sounds, tropical rainforest with rain sounds) for 10 minutes.

Are you always on the lookout for new gyms, studios and trainers to workout with? Well, so are we. That's the foundation of Stay Fit 305 after all - to be your guide to the best South Florida trainers, gyms, studios, health foods and fitness events. We love featuring new trainers. These are the individuals pushing you to your limits when you want to give up, and who you thank when you've reached your goal. This week, get to know Miami Beach Flywheel Instructor Jessica Bielski.1). How did you get into teaching spin class?I took one Flywheel class and I was hooked! I was going twice a day and it didn't take long for me to realize how passionate I am about indoor cycling and fitness.2). How long have you been a spin instructor?Almost three years!3). How would you describe your classes?Expect a stress-free approach to channeling your inner-warrior, combined with sexy beats that move your body and open your mind. Also, tap. it. back.4). How do you motivate class participants?Music is a huge component of my ride. If I'm motivated by certain beats, artists, and albums, I know I can empower my riders to turn up the Torq-- or go a little faster on that next sprint.5). Why do you like teaching at Flywheel?Teaching at Flywheel provides a huge sense of community. I fell in love with the Flywheel method and workout initially, and am so pleased to say that my experience working with the company and other employees has exceeded any of my expectations.

6). What do you like most about teaching spin class?All of the dope riders I get to meet and sweat with! The serotonin high isn't too bad either!7). What else do you do to stay in shape?Boxing and Pilates! Also love a good ocean swim.8). Do you drop-in any other gyms, classes, studios, etc. in Miami?I train with Dino Spencer at the World Famous 5th Street Gym once a week, and attend their group classes daily. 9). What would you say to someone who is thinking of trying your class?You'll never, ever regret a workout!10). When do you teach? And what Flywheel location?I teach almost every day at the Miami Beach location, 1919 Purdy Ave. Right now, my schedule is:

• Tue- 7:30pm
• Wed- 8:30am
• Thur- 7a/12/5:30p
• Fri- 8:30a
• Sun- 11:30a