STAY FIT 305

North Miami Beach is home to one of the hottest gyms in Miami, The Fit Shop NMB, led by founder Adriane Abraham. Her mission is to help people find their champion within by helping change the health of one member at a time.The "Tune Up," is one of The Fit Shop NMB's signature classes. This total body, high-intensity, functional training class, improves strength, speed, flexibility and balance through the use of equipment like kettle bells, dumbbells, boxes, battle ropes, rowers, slam balls, medicine balls, TRX and much more.Adriane loves teaching the bootcamp themed class so much, she gave us six "Tune Up" inspired leg exercises you can do on your own. Give these a try and make sure to drop-in The Fit Shop for the real thing.Up Down Kneeling SquatsTake a dumbbell or a plate and hold to your chest. Start in a low squat position, kneel down on your right knee remaining on your toes and then repeat on left side. Step forward into a low squat position (feet shoulder apart) with right foot then left. Repeat.Rear Elevated Split SquatStart by placing a mat in front of standard weight bench. Take about 3 full steps out from the bench to measure the distance of where your front foot should be (this varies by individual/knee and ankle should aligned on descend). Reach the other leg back behind you and rest the top of your foot on the bench. Slowly allow your back knee to come down until it lightly touches the mat. Make sure you focus on keeping torso upright. This movement can be bodyweight or weighted depending on level.Jump SquatStand with feet shoulder width apart. Start the movement by doing a regular squat, as soon as you hit the bottom position, engage your core, explode and jump up. When you land, lower back down and Repeat.

Landmine Sumo Squat Start your stance outside your shoulders, turning your feet slightly out. Your grip will be on the inside of your feet. From the floor you will initiate the pull by activating your hamstrings and driving your hips up. Your arms do not initiate the movement, rather your hips do.Landmine Reverse LungeHold the bar at chest level, start with your feet hip width apart, step your right leg back and then lower your hips so that your left thigh becomes parallel to the floor. (Left knee should be positioned directly over your ankle). To return to standing by Pressing your left heel into the ground and bringing your right leg back to starting position. Repeat on opposite side.DumbBell ThrusterStart your feet hip width apart, hold the Dumbbells at shoulder level with your elbows pointing forward. Descend into a squat position, once you hit parallel position drive your hips up to standing position, pressing the dumbbells overhead with your elbows locked out. Return dumbbells to shoulders and repeat.

Pilates in the Grove is home to some of the top Physical Therapists and fitness experts in the area, dedicated to cultivating a supportive community of customers that inspires a pain-free journey to improved health and wellness. Pilates in the Grove Founder Christa Gurka's reputation speakers for itself, with over two decades of experience training fitness enthusiasts of all ages. Christa has worked with many high-profiles athletes, including Miami Heat head coach Erik Spoelstra; WNBA star Ruth Riley; pro volleyball player Kelly Schumacher; and pro golfers Cristie Kerr and Natalie Gulbis, as well as celebrities Penelope Sosa and actor Cristian de la Fuente.Here are Christa's 4 ways Pilates can help prevent injuries.

1. Improving Flexibility

Whether you perform Pilates on the Mat or the reformer, you will undoubtedly improve your flexibility. Improvements in flexibility help decrease the risk of injury by allowing for an increased range in motion. A small increase of hamstring flexibility even by 10 degrees can make every day movement easier, keeping your body less at risk.

2. Increasing Strength

An increase in strength, especially the abdominal muscles, can help minimize risk of injury. Strong abdominals, arms and legs all play a role in preventing injury during heavy lifting and recreational activities by improving dynamic control of movements.

3. Improving Balance

Pilates helps to improve one’s balance by incorporating exercises that include unilateral stance or being able to control the moving surface of the reformer while stabilizing yourself on the carriage. Improved balance will decrease risk of injury by improving the neuromuscular system, decreasing ones fall risk and being able to perform daily and recreational activities in a more efficient way.

4. Improving Overall Body Awareness

Practicing Pilates on a regular basis helps clients improve their body awareness because the method emphasizes and requires precision, forcing one to THINK about how the muscles are working while doing the exercises. Being able to control your body will decrease your risk of injury by having a more efficient movement pattern reducing stress on joints, tendons, muscles and ligaments.

May is National Bike Month, so what better way to celebrate than with a list of our five favorite places to bike in Miami.1. The Venetian Causeway[caption id="attachment_274" align="alignnone" width="745"]

Photo Credit: James Good via Flickr Creative Commons[/caption]The Venetian Causeway has long been a biking favorite of Miami cyclists but was closed for some time due to renovation. After construction was completed earlier this year, it was re-opened to much fanfare.2. Shark Valley[caption id="attachment_426" align="alignnone" width="5184"]

Photo Credit: James Branaman for VISIT FLORIDA[/caption]The Everglades National Park is the third largest park in the continental U.S. At the very tip of the park, is a smaller area known as Shark Valley, complete with a 15 mile paved bike loop. Feel free to bring your own bike or rent one from the Visitors Center, and get ready to see some really cool wildlife along the ride.3. Miami Beach Board Walk (South of 21st Street)[caption id="attachment_429" align="alignnone" width="600"]

Photo Credit: The Bentley Hotel South Beach[/caption]For those who don't live on the beach, this is a really great way to explore the area from a different view point. Our advice is to not only take your bike on the Boardwalk from 21st street to 5th street, but to continue on and explore south of 5th.4. Wynwood[caption id="attachment_431" align="alignnone" width="920"]

Photo Credit: Gesi Schilling[/caption]What better way to explore the colorful Wynwood murals than on bike? You can rent a citibike for a couple of hours and zip up and down the artistic streets of this vibrant neighborhood. There will definitely be a few murals you've never seen before.5. Virginia Key Mountain-Bike Trails[caption id="attachment_433" align="alignnone" width="3456"]

Photo Credit: MTBMiami.com[/caption]The Virginia Key Mountain-Bike Trails are home to some of the best views in Miami. Located off the Rickenbacker Causeway on your way to Key Biscayne, this secluded paradise boasts around seven to eight miles of trails for all levels of mountain bikers.

It's no secret Miami is packed with some of the fitness industry's elite talent. So how do you summarize all of that talent into a single list? The answer is you don't. This list is certainly not complete, but for now, here are 25 Miami fitness trainers you need to follow in 2016.[gallery size="full" columns="1" ids="eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9NYXJjTWVnbmEuanBnIiwidGl0bGUiOiJNYXJjIE1lZ25hIiwiY2FwdGlvbiI6IiIsImFsdCI6Ik1hcmMgTWVnbmEiLCJkZXNjcmlwdGlvbiI6IiJ9,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9qdWxpZS5qcGciLCJ0aXRsZSI6Imp1bGllIiwiY2FwdGlvbiI6Ikp1bGllIFdpZXNtYW4gLSBAanVsaWV3aWVzbWFuIC0gRm91bmRlciBvZiBKQm9keSBCYXJyZS4gQ2VsZWJyaXR5IFRyYWluZXIiLCJhbHQiOiIiLCJkZXNjcmlwdGlvbiI6IiJ9,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9kYXZpZGFsZXhhbmRlci5qcGciLCJ0aXRsZSI6ImRhdmlkYWxleGFuZGVyIiwiY2FwdGlvbiI6IkRhdmlkIEFsZXhhbmRlciAtIEBkemFuZGVydHJhaW5pbmcgLSBPd25lciBvZiBEQkMgRml0bmVzcyIsImFsdCI6IiIsImRlc2NyaXB0aW9uIjoiIn0=,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9qYWNxdWVsaW5lLmpwZyIsInRpdGxlIjoiamFjcXVlbGluZSIsImNhcHRpb24iOiJKYWNxdWVsaW5lIEthc2VuIC0gQGthc2VuZml0bmVzcyAtIFRyYWluZXIgYXQgQW5hdG9teSBhdCAxMjIwIiwiYWx0IjoiIiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9jYXR2YW4uanBnIiwidGl0bGUiOiJDYXQgVmFuIEhhYXllbiIsImNhcHRpb24iOiJDYXQgVmFuIEhhYXllbiAtIEBjYXR2YWJoYWF5ZW4gLSBZb2dhIGZvciBBdGhsZXRlcyIsImFsdCI6IkNhdCBWYW4gSGFheWVuIiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9hZHJpYW5lLmpwZyIsInRpdGxlIjoiYWRyaWFuZSIsImNhcHRpb24iOiJBZHJpYW5lIEFicmFoYW0gLSBAYWRyaWFuZWFicmFoYW0gLSBDRU8gb2YgdGhlIEZpdCBTaG9wIE5NQiIsImFsdCI6IiIsImRlc2NyaXB0aW9uIjoiIn0=,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9ldGhhbm1hcmluZS5qcGciLCJ0aXRsZSI6ImV0aGFubWFyaW5lIiwiY2FwdGlvbiI6IkV0aGFuIE1hcmluZSAtIEBldGhhbm1hcmluZWZpdCAtIEluc3RydWN0b3IgYXQgQmFycnlzIEJvb3RjYW1wLiBCb2R5IEFyY2hpdGVjdCBhdCBBbmF0b215IGF0IDEyMjAiLCJhbHQiOiIiLCJkZXNjcmlwdGlvbiI6IiJ9,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9hbXkuanBnIiwidGl0bGUiOiJhbXkiLCJjYXB0aW9uIjoiQW15IERhbm5oZWltIC0gQG1pYW15IC0gQ28tRm91bmRlciBvZiBQdXJkeSBBdmUuIEluc3RydWN0b3IgYXQgR3JlZW4gTW9ua2V5IFlvZ2EiLCJhbHQiOiIiLCJkZXNjcmlwdGlvbiI6IiJ9,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9zb2V1cmF5YS5qcGciLCJ0aXRsZSI6InNvZXVyYXlhIiwiY2FwdGlvbiI6IlNvZXVyYXlhIC0gQHJhd2JhYnlzdWdhciAtIFNvdWxDeWNsZSBJbnN0cnVjdG9yIiwiYWx0IjoiIiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOmZhbHNlLCJ0aXRsZSI6bnVsbCwiY2FwdGlvbiI6ZmFsc2UsImFsdCI6IiIsImRlc2NyaXB0aW9uIjpudWxsfQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9hbWFuZGFtZXN0cmUuanBnIiwidGl0bGUiOiJBbWFuZGEgTWVzdHJlIiwiY2FwdGlvbiI6IiIsImFsdCI6IkFtYW5kYSBNZXN0cmUiLCJkZXNjcmlwdGlvbiI6IiJ9,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9hdWJyZXkuanBnIiwidGl0bGUiOiJBdWJyZXkgQmFpbGV5IiwiY2FwdGlvbiI6IkF1YnJleSBCYWlsZXkgLSBAYXVicmV5bGF1cnluIC0gU291bEN5Y2xlIEluc3RydWN0b3IiLCJhbHQiOiJBdWJyZXkgQmFpbGV5IiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9sb3Vpcy5qcGciLCJ0aXRsZSI6ImxvdWlzIiwiY2FwdGlvbiI6IkxvdWlzIFJvamFzIC0gQGxkcm9qMTYgLSBEaXJlY3RvciBvZiBQZXJmb3JtYW5jZSBhdCBGYXN0IFR3aXRjaCIsImFsdCI6IiIsImRlc2NyaXB0aW9uIjoiIn0=,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9hc2hsaWthdHouanBnIiwidGl0bGUiOiJhc2hsaWthdHoiLCJjYXB0aW9uIjoiQXNobGkgS2F0eiAtIEBhc2hsaXdpdGhhbmkgLSBNYXN0ZXIgSW5zdHJ1Y3RvciBhdCBGbHlCYXJyZSIsImFsdCI6IiIsImRlc2NyaXB0aW9uIjoiIn0=,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9oYXJvbGQuanBnIiwidGl0bGUiOiJoYXJvbGQiLCJjYXB0aW9uIjoiSGFyb2xkIEhvbG5lc3MgLSBAaGFyb2xkX3N3aWZ0X2JlYXN0IC0gTGVhZCBQZXJmb3JtYW5jZSBTcGVjaWFsaXN0IGF0IEZhc3QgVHdpdGNoIiwiYWx0IjoiIiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9lbWlseWJlbmNoLmpwZyIsInRpdGxlIjoiZW1pbHliZW5jaCIsImNhcHRpb24iOiJFbWlseSBCZW5jaCAtIEBlbWJlbmNoIC0gRm91bmRlciBvZiBQaWxhdGhvbiIsImFsdCI6IiIsImRlc2NyaXB0aW9uIjoiIn0=,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9zYW1rYXJsLmpwZyIsInRpdGxlIjoic2Fta2FybCIsImNhcHRpb24iOiJTYW0gS2FybCAtIEBzYmthcmwgLSBJbnN0cnVjdG9yIGF0IEJhcnJ5XHUyMDE5cyBCb290Y2FtcCIsImFsdCI6IiIsImRlc2NyaXB0aW9uIjoiIn0=,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9rYWxlZW5hLmpwZyIsInRpdGxlIjoia2FsZWVuYSIsImNhcHRpb24iOiJLYWxlZW5hIExhZGVhaXJvdXMgLSBAanVzdGthbGVlbmEgLSBIZWFkIENvYWNoIGF0IENyb3NzZml0IEFybWVkIiwiYWx0IjoiIiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9yYWNoZWwuanBnIiwidGl0bGUiOiJSYWNoZWwgU2NoZXJkaW4iLCJjYXB0aW9uIjoiIiwiYWx0IjoiUmFjaGVsIFNjaGVyZGluIiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9qYXNvbmR1Ym9pcy5qcGciLCJ0aXRsZSI6Imphc29uZHVib2lzIiwiY2FwdGlvbiI6Ikphc29uIER1Qm9pcyAtIEBfY29yZWZpdF9ieV9qYXkgLSBBdGhsZXRpYyBUcmFpbmVyIGF0IERCQyBGaXRuZXNzIiwiYWx0IjoiIiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9kYXduYi5qcGciLCJ0aXRsZSI6ImRhd25iIiwiY2FwdGlvbiI6IkRhd24gQi4gRmVpbmJlcmcgLSBAZGF3bmJ5b2dhIC0gQ28tQ3JlYXRvciBvZiBZb2dBcnQuIEluc3RydWN0b3IgYXQgR3JlZW4gTW9ua2V5IFlvZ2EiLCJhbHQiOiIiLCJkZXNjcmlwdGlvbiI6IiJ9,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9taXNzeWcuanBnIiwidGl0bGUiOiJtaXNzeWciLCJjYXB0aW9uIjoiTWVsaXNzYSBHb21leiAtIEBtaXNzeWdfZml0IC0gUHJpdmF0ZSBUcmFpbmVyIiwiYWx0IjoiIiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9NYXR0LUtvY2guanBnIiwidGl0bGUiOiJNYXR0LUtvY2giLCJjYXB0aW9uIjoiTWF0dCBLb2NoIC0gQG1rb2NoMTYgLSBIZWFkIFBlcmZvcm1hbmNlIFRyYWluZXIgYXQgQXRobGV0ZXMgVW5pdGVkIiwiYWx0IjoiIiwiZGVzY3JpcHRpb24iOiIifQ==,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9mbGF2aWEuanBnIiwidGl0bGUiOiJmbGF2aWEiLCJjYXB0aW9uIjoiRmxhdmlhIEFzc3VuY2FvIC0gQGZsYXZpYXVzIC0gQXRobGV0aWMgVHJhaW5lciBhdCBEQkMgRml0bmVzcyIsImFsdCI6IiIsImRlc2NyaXB0aW9uIjoiIn0=,eyJ1cmwiOiJodHRwczpcL1wvc3RheWZpdDMwNS5jb21cL3dwLWNvbnRlbnRcL3VwbG9hZHNcLzIwMTZcLzA1XC9lcmljLmpwZyIsInRpdGxlIjoiZXJpYyIsImNhcHRpb24iOiJFcmljIE1hcnJlcm8gLSBAZXJpenp5X20gLSBDcm9zc2ZpdCBDb2FjaCBhdCBDcm9zc2ZpdCBCb2R5ICYgU291bCIsImFsdCI6IiIsImRlc2NyaXB0aW9uIjoiIn0="]

Think fast. Look sharp. Jab, cross, kick and hook your way to a knockout body that's strong, agile and lightening-quick. Introducing, The Cut. A cardio forward boxing workout with no bags, no wraps and no ring. It's just you, light hand weights and your own killer instinct, set to an explosive playlist that powers you through five rhythmic rounds of boxing, kickboxing and conditioning. Created by Miami based fitness boxing superstar, Christa DiPaolo exclusively for Equinox. The Cut will train you to move, look and feel like a champion.Get into fighting shape with this full body "Cut" inspired mini workout. Repeat as many times as you can, with no rest between rounds, set to your favorite jams!Round 1

• 2 minutes total - SHADOW BOXING. *Light hand weights optional, 1-3lbs. 1 minute in your Orthodox stance (feet staggered, left foot forward, right foot back, knees soft, hands in guard by face) Followed by 1 minute in your South Paw stance (feet staggered right foot forward, left foot back, knees soft, hands in guard by face) Be sure to work speed with your punches to get that heart rate up!

Round 2

• 1 minute - BOOTY KICKS. Squats with alternating front push kicks in your neutral stance. *Front push kicks - drive with both your heel and hips, foot flexed and hands in guard.

Round 3

• 1 minute - FIGHTING BURPEES. Burpee (squat, high plank, push-up, plyo jump at top) with 10 straight "speed" punches followed by 10 front snap kicks in your neutral stance and repeat. *Snap kicks - lead with your shoelaces, toes pointed and hands in guard.

Round 4

• 1 minute - DIRTY CORE. Alternating elbow strikes in a reverse table top position. *Full range of motion (try to and get those elbows close to the ground) to engage your entire core.

Round 5

• 1 minute - SHOE SHINE ABS. Full sit up with 4 explosive uppercuts at top. *Light hand weights optional.

Photo Credit: Codis Inc

Muscle Activation Techniques, also known at MAT, sound complicated, right? They aren't, and don't let the name deter you from learning some really important information in regards to your range of motion, especially if you take your training even remotely serious. To help explain what Muscle Activation Techniques (MAT) are, we reached out to our friends Rob Didonato and Courtney Paige Alvarez of MYOCORTEX, the only facility in the Miami area offering MAT.What are Muscle Activation Techniques?MAT is a treatment system that evaluates and treats muscular imbalances that may contribute to decreased range of motion (ROM), decreased performance, injury and pain. In other words, if you feel you are "tight" and have a decreased range of motion, this may be an indicator of potential muscle weakness. Weak or inhibited muscles can create the need for other muscles to tighten up as a protective mechanism in order to help stabilize the joints.What does MAT do?MAT gets to the root of the tightness, pain or injury by properly identifying problematic areas, and uses specialized, pain-free force application to relieve the muscle, allowing for restored strength and body alignment. A tight muscle is your brain's defense mechanism. By applying a small amount of pressure that the specified area, a signal is sent the brain telling the muscle to relax, and allowing for normal use and full range of motion. How is MAT used?The human body is a complex set of systems that is subject to a complex set of stresses. When your body struggles to handle the stresses of everyday life and sport, it starts to break down. Through continual assessment, muscle release and education of your muscle system works, MAT helps restore performance.

Athleisure brand, Miami FitWear celebrated its much anticipated launch this week. After struggling to find a pair of yoga pants that were fashionable yet functional, Miami FitWear founder Raquel Pounce decided to take matters into her own hands."The idea started when I was attending a yoga class. I remember seeing all of these really fit and skinny girls wearing the cutest pants and feeling like I was the biggest girl in the class. I wanted to buy some leggings but the yoga studio I was going to only carried small sizes. I couldn’t help but feel left out," said PoncePonce was determined to fit into a new pair of pants, and after a little weight loss, was excited to slip into a size medium. "I loved my new pants so much until I started practicing in them. Every time I did child pose or downward-facing dog they would slip down. Every instance I wore them I had to pull them up and I was never able to be fully present in my yoga class. They didn’t feel good, they weren’t practical," said Ponce.Not only wanting to feel good in what she was wearing, but wanting to feel empowered, Ponce set out to create a line of fashionable and functional athleisure. "My mission is quite simple: to create comfortable yet trendy athleisure, so people of all shapes and sizes could enjoy freedom and peace of mind while doing their workout and can truly focus on their routine and forget about the rest of the world," Ponce adds.The Miami FitWear lineup includes leggings, pants and capris, featuring one-of-a-kind hand-drawn designs, inspired by visions, travels and dreams. The clothing is manufactured in their in-house facility in the US with the highest quality imported fabric ( 82% Polyester / 18% Lycra), allowing for flexibility, freshness and comfort."It’s exciting how something that started as a blurry vision and a few dreams has grown and flourished into the thriving project that it is today," said Ponce. "I want people to feel confident in their own skin. I want to make women throughout the world feel entitled to their imminent success."

Two of South Florida’s strength and conditioning powerhouses, Fast Twitch and The Chamber, are excited to announce their collaboration: The Chamber Powered by Fast Twitch. Working together, Fast Twitch and The Chamber will provide elite, customized training and performance services in the greater Broward area. Chris Chambers, a former Dolphins’ standout wide receiver known for his athleticism and work ethic, founded The Chamber because of his belief in the benefits taught through training and competition. For the past three and a half years, the Chamber has impacted hundreds of pro and developing athletes. Chamber Football Academy and Chris' foundation, C.A.T.C.H. 84 continue to grow, so Chris decided to connect with Fast Twitch; which has trained athletes such as Elvis Dumervil, Eric Hosmer, Alex Galchenyuk, and OJ Mayo. Fast Twitch will bring their proven methodology, training systems, and day-to-day operations to the impressive, state-of-the-art Chamber facility. The biggest adjustment to The Chamber Powered by Fast Twitch will be a shift towards goal-oriented, customized training. With all of the performance-minded individuals in the Broward area, the demand for higher level, elite training has been expressed.Fast Twitch will also be bringing their Under Armour Elite Training Facility status with them to The Chamber, who is already working with UA in football. Fast Twitch will still operate at their North and South Miami facilities independently. Youth, high school, pro athletes, and executive clientele from South Dade to Broward will have easy accessibility to a Fast Twitch location and their unique training.

The much anticipated Society Barbell & Fitness opened this week in Brickell. Located just steps from the beautiful Miami River, the 3,600 sq. ft. functional fitness facility is billed as a "haven for busy professionals, athletes and everyone in between who have a passion for living life, not just existing in it."Society Barbell & Fitness is more than a Crossfit box says Managing Partner Michael Vouvounas. "Our mission is to differentiate ourselves from the "Cliche CrossFit," thus we have chosen to cast our lot with brands such as Nike, Lululemon, Coconut Cartel, Jaguar Physical Therapy and Relentless roasters. We are going to have an ice coffee keg in our front desk area, along with cold pressed juices," says Vouvounas.Crossfit might be Society Barbell & Fitness' bread and butter, but they are partnering with some of Miami's elite fitness talent to bring Bootcamp and other specialty classes to their facility including Yoga, Boxing, Booty Blaster and more.If this wasn't enough to peak your interest in joining, then get ready for some added perks, because Vouvounas and the team have grander visions given the gym's unique waterfront location. "Our space lends itself nicely to having Art Basel shows, Miami Swim Week shows, Lululemon trunk shows, or any type of social gathering, as we have Central AC, an incredible sound system and a 70 inch TV," states Vouvounas.To kick things off, Barbell Society & Fitness is offering a special "Founders Club" promotion packed with tons of benefits of joining now. Class times beginining March 28th will be 6AM, 7AM, 8AM and Noon. Open gym from 1:00PM - 4:30PM, with evening classes at 4:30PM, 5:30PM, 6:30PM and 7:30PM, with an 8:30PM class pending.For more information, visit www.barbellsociety.com.

Located a stones throw away from the Coconut Grove Metro Rail station is Elite U Sports Academy, one of the top sports performance training centers for athletes and those looking to achieve optimal fitness.Elite U is a massive 15,000 ft. facility co-founded by Head Strength and Conditioning Director, Nick Soto. His athletic background includes collegiate level football and martial arts, so you can see why many local amateur and professional athletes train with Nick and his staff at Elite U.For those not destined for the gridiron, Elite U still has a lot to offer with their signature class, X-TRAIN. Designed to transform your body to the most optimal level of absolute fitness, X-TRAIN combines strength, endurance, fitness, and athleticism into a fully dynamic and rewarding workout. Participants will be challenged with weight training, agility drills, high intensity cardio, plyometrics, and an array of other unconventional and dynamic fitness movements. Whether your goal is to look leaner, build muscle or get rid of the belly fat, X-TRAIN will certainly provide that.Known for her female body transformations and celebrity training, Vanessa Suarez heads up the popular bootcamp class every Saturday morning. Vanessa takes this female only class through a series of booty building exercises that have participants coming back week after week. Our suggestion is to book this class ahead of time, because it fills up quick.When Elite U is not running their athletes and members into the ground out back on the turf, they rent is out for recreational use. This field is by far the most comfortable, responsive, and pleasant to play sports in all Miami. The use of the field can be for soccer, football and league rentals.For more information on Elite U Sports Academy, visit www.eliteufit.com.

Pilates ProWorks, an inventive fitness concept centering on the fundamentals of classical Pilates with a modern, innovative twist, has found a new home in Coral Gables. This is one of 11 successful studios across the United States, and pilates enthusiasts have much to be excited about."As a Miami native, I am thrilled to bring Pilates ProWorks to my hometown," said Pilates ProWorks Miami owner, Summer Christensen. "The beautiful new studio will provide our active community with a kick-ass workout that will strengthen and sculpt during fun, upbeat classes."What really sets Pilates ProWorks apart is the addition of their FitFormer, a customized reformer that is longer, wider and offering the only ergonomically-shaped carriage, making it more comfortable than traditional equipment.Pilates ProWorks offers 10 different types of classes, however the Coral Gables location has only rolled out two so far. The first is Pilates Pro, its signature class that delivers 40 or 55 minute workouts in a small group setting, in which each individual works on their own FitFormer Pilates machine. The class combines resistance, lengthening, strength training and cardio to aid in weight loss, define muscle, improve strength, endurance and fleibility, and boost energy.

The other class offering is matBox, a new full-body workout that brings together Kickboxing, Pilates and Yoga into one powerful 55-minute session. The result is a balanced mix of high-energy and focused intensity that tones, aligns and blasts calories.For new clients, Pilates ProWorks Miami is offering an opening special through the end of March of unlimited classes for $99 (usually priced at $135). Get more information including class pricing at www.pilatesproworks.com/miami.

It's here. Crossfitters worldwide gathered around their livestream Thursday night for the start of the 2016 Reebok Crossfit Games. To narrow the competition field from hundreds of thousands (over 272,000 entered in 2015) to the top 40 in men's, women's, teams, teenagers and 200 masters, the Games host what is known as The Open. For the next 5 weeks, competitors will be challenged with a new workout. A cumulative score will be calculated with the top athletes moving on to the Regional competitions. Thursday's 16.1 workout was an especially brutal one that gave Miami crossfitters quite the challenge. Let's see how they did.Want your photo or video to be featured in the 16.2 workout? Use the #StayFit305 hashtag and make sure to give us a follow @StayFit305.Scroll through and watch a recording of the official 16.1 announcement featuring some of the Elite Women Athletes competing the workout.The Workout:Complete as many rounds and reps as possible in 20 minutes of:25-ft. overhead walking lunge8 burpees25-ft. overhead walking lunge8 chest-to-bar pullupsMen lunge 95 lbsWomen lunge 65 lbs

Miami cyclists finally have a reason to celebrate. The main bicycle link between the mainland and Miami Beach — the Venetian Causeway — will reopen February 29 after a nine-month closure for repairs.Karim Nahim, manager of the Miami Bicycle Shop, says the store is already feeling the buzz. This past Tuesday, a client entered the shop, located on Biscayne Boulevard at 18th Street, lugging a bike with a rusty chain, flat tires, and broken gears. “It just looked like he hadn’t used it in a while,” Nahim says.And he hadn’t — not since last June, he told Nahim, when his preferred commuter route closed. “He said he didn’t feel safe biking any other road, so he preferred not to bike at all. It had been inside gathering dust.”When the Venetian Causeway renovation project was announced last year, cyclists across Miami bemoaned the loss of one of the only true bike-friendly roads in town. The $12.4 million project, which rebuilt a stretch of the historic bridge, left cyclists who travel between South Beach and the mainland no other choice but to traverse the busy MacArthur and Julia Tuttle Causeway. Both are far more dangerous; cars often speed at upward of 80 mph, and there are no separated bike lanes. It's not uncommon to find broken glass and other debris along the road.“When we heard they were closing, we forecasted we were going to take a hit financially in the bike shop,” Nahim says. “This is a question of safety.”Indeed, just last weekend, a cyclist was struck in a hit-and-run on the MacArthur by a suspect fleeing an attempted carjacking. According to the Miami Herald, the cyclist was hit near Palm Island and later taken to Jackson Memorial Hospital with non-life-threatening injuries.Nahim says business did indeed take a hit. The Miami Bicycle Shop experienced a 30 percent decrease in sales since June, he says. “I think many people just hung up their bikes.”To celebrate the reopening of the Venetian, the shop is organizing a bike ride across the causeway February 29. Cyclists will meet at the shop at 5:30 p.m. and finish around 7 at the Corner for a celebratory happy-hour beverage. Cyclists are encouraged to bring lights and a bike lock and to wear a helmet.So far, almost 500 people have RSVP'ed, which Nahim says proves the importance of the Venetian to the tight-knit cycling community in a city with lagging bike infrastructure and lack of respect for cyclists.“We honestly weren’t expecting that many people wanting to celebrate,” he says. “But it goes to show how important this is.”* This article originally appeared in Miami New Times written by Jessica Weiss.

Elite Under Armour Training Facility, Fast Twitch, is no stranger to Stay Fit 305. Earlier this year we named them one of "8 Miami Gyms You Need to Try in 2016," and added two of their trainers, Luis Rojas and Harold Holness, to our list of "25 Miami Fitness Trainers You Need to Follow in 2016." Well today, Fast Twitch announced the launch of their FTfive Performance Classes, which are rooted in five specific areas of focus - mobility, strength, movement, power and conditioning.First, clients go in for Fast Twitch's assessment and goal setting session. After goals are agreed upon, the Fast Twitch trainers prescribe the perfect blend of necessary classes that will help the client reach their performance goal. Some clients may require more mobility, while others may need more strength and speed. The program is customized to each client's body and goals, so it's not a one size fits all approach. Fast Twitch trainers will then be at the ready to guide each client through their own customized FTfive Performance program, advising and providing necessary feedback.Below is the initial schedule of the FTfive Performance Classes. As the program progresses, more options will be rolled out. For more information, visit www.fasttwitch.training.

It's official. February 17th is opening day for Miami's newest boxing studio, The BOX, located in Midtown. Focused on catering to Miami's elite and fit, The BOX is set on creating an experience, in addition to one hell of a workout.All classes are non-combat and no bruising, so boxers will be fighting the bag, not eachother. However, boxers can expect powerful shadowboxing and guided heavy bag work, paired with high-energy and knowledgeable instructors as they sweat to the beat of their favorite song. The small class setting allows for every boxer to get the one-on-one instructor attention necessary to maximize their workout and reach their fitness and boxing goals.The BOX isn't just a soundproof room with 30 bags ready to take a beating. Inside the studio is a full lockeroom with all the necessary amenities (towels, hair products, etc.) and plenty of lockers. The reception area is coupled with a juice bar where boxers can catch-up after a workout or schedule a one-on-one personal training session with one of the eight instructors.Classes start at $27, but they are running discounts when you pre-order classes before 2/17 using the code "PNPL". For more information, visit www.betheknockout.com.

The Vixen Workout isn't your traditional cardio dance fitness class. For starters, professional dancer Janet Jones, the founder of Vixen Workout and leader of the "Vixen Army," is a former Miami Heat dancer who has worked with some of the entertainment industry's top talent. Pair her extensive background on stage with a 60-minute cardio dance sweat session to club level loud music, and you've got not only a recipe for success, but a movement taking over South Florida and New York. Beginners can expect to burn around 400-600 calories in 60 minutes. Once you've got the moves down, that can spike to over 1,000 calories in just 60 minutes. For location and class info, head over to their site www.vixenworkout.com and join the Vixen Army.https://www.youtube.com/watch?v=VpYKgqBejww

Miami has no shortage of places to clear your mind and relax via Yoga. With the scenic views Miami seems to provide around every corner, often times a Yoga studio is not needed to destress and meditate, as proven through the free 3rd Street beach Yoga class. However if you are looking for a studio to drop in, here are our recommendations to choose from.

1). PilathonPilathon is located in the center of Wynwood and focuses on Pilaties but also offeres "Mix 'n' Match" classes designed to boost energy and health, including Rooftop Yoga. Set to a 360 degree view of Miami, Pilathon classes are 60-90 minutes in length welcoming all levels of those who wish to relax and restore their inner balance. Rooftop Yoga is not to be missed and more information can be found at www.pilathon.com.2). Green Monkey YogaGreen Monkey Yoga is one of the more popular options to choose from in Miami. With locations in Coal Gables, Miami Beach, Fort Lauderdale and Naples, Green Monkey also welcomes all levels of experience and offers teacher trainings. Drop in for a single class or enroll in a year long membership. For more information visit www.greenmonkey.com.

3). Love Life Wellness CenterLocated in the heart of Wynwood, Love Life Wellness Center is a great place for novice and seasoned yogis offering a variety of classes including guided meditations and health and life counseling. For more information visit www.lovelifewellnesscenter.com.

4). Om Beats Yoga StudioLocated between Brickell and Little Havanna on 8th street, Om Beats Yoga Studio covers a broad range of Yoga styles offering classes and private lessons to all experience levels. For more information visit www.ombeatsstudio.com.

Soccer fever is in full swing here in Miami. David Beckham and his MLS ownership group recently unveiled photos of what the future stadium located in Overtown might look like. Putting that aside, the International Champions Cup regularly plays matches here in Miami, as does Europe's top club teams. For those who like playing as much as watching, Miami has some pretty cool soccer options to choose from. We've rounded up the two best soccer fields in Miami below.1). Brickell Soccer RooftopFrom a location standpoint alone, Brickell Soccer Rooftop is probably the most exciting of all fields. Located a few stories above the streets in Brickell, the field has a picturesque view surrounded by the other high rises of the booming neighboorhood. The turf field if open 7 days a week. For more info, check out www.soccerrooftop.com.2). Wynwood SoccerNestled amongst the artist backdrop of Wynwood, the location of Wynwood Soccer doesn't disappoint. It feels more like a street pickup game than an organized match on turf. Wynwood soccer is open 24/7 upon request and includes indoor options. For more information, visit www.wynwoodsoccer.com.

A show of hands — how many of you have resolved to be healthier or lose weight in 2016? According to Nielsen reports, most of you are sheepishly raising a finger right now. In 2015, the survey found “staying fit and healthy” to be the top resolution at 37 percent, followed by “lose weight” at 31 percent. Unfortunately, less than 10 percent of people tend to keep their resolutions by the time the next holiday season comes around.Sara Villalobos works for My City Bikes in Palo Alto, California, a web- and app-based fitness and wellness platform designed specifically to help beginners learn the biking basics and where to cycle in their town. My City Bikes Miami is a free app on iTunes and the Google Play store that wants to get you started on the path to a healthier and greener 2016, and she has some tips to persuade you.“At first glance, the average person would think, Oh my gosh, where are you going to bike in Miami?” she says. “But when you start realizing how many great bike paths there are and how many bike lanes there are — even great mountain biking — it's kind of a revelation.”

6. Choose the right bike.

Before you hit the road, consider the uses of your bike. My City Bikes Miami offers a breakdown of four bike types to consider: commuter bike, road bike, cruiser bike, and mountain bike. If commuting, My City Bike recommends the road bike and commuter bike. The road bike prioritizes light construction and sleek rider positioning to enhance power and speed. It's not the right bike for heavy off-roading, given that its tires are narrower than those of its brethren, but it will get you clocking traffic speeds that will leave Miami gridlock in the dust. The commuter bike is a bit more comfortable and versatile and also comes with storage attachments for trips to the grocery store. The mountain bike is bulky for everyday use but perfect when hitting dirty, rocky roads. Cruiser bikes, likewise, are built with comfort in mind and are generally well suited for any terrain, though certainly not for speed.

5. If it fits, you sits.

Once you know which bike is best for your planned activities, the only thing left is to buy one, right? Not so. “Making sure that you have the right size bike is a really important thing,” Villalobos says. “When you get in a car and sit down, you have to adjust the seat to make sure that you're near enough to the pedals and the steering wheel, and you have to adjust the rear view mirror... bike fitting is a way to make sure that all the little working pieces fit your body so that you're going to be comfortable and efficient on your bicycle.” Villalobos suggest heading over to her favorite 305 spot, the Miami Bike Shop, where the friendly staff will work closely with you to choose the right bike, then teach you how to adjust the seat to your comfort and the comfort of your friends, should you choose to lend it out.

4. Get the right gear.

Bike safety is a top priority. Florida law currently does not require riders over the age of 16 to use a helmet, but you only get one brain, and you know the drivers here in Miami. Better to play it safe than wish you had later. Of course, bike safety isn't just helmets and pads. It's proper lighting in the front and rear. It's reflective outerwear that's fashionable and functional. Again, your local bike shop (or the Magic City Collective) would love to walk you through it. Be sure to ask.

3. Check before you wreck

Once you've got your bike, there are a few things you can do at home to make sure your ride is safe and enjoyable. The number one tip on that list? Villalobos says you should go out and get an inexpensive, manual floor pump and inflate those tires before each and every ride. “The most common type of flat tire is called a pinch flat, and that's because the tire isn't inflated properly,” she says. Not to mention, a bike with well-inflated tires travels much faster and glides with less friction than a low-pressure bike, and a good pump only takes about 30 seconds. “It's a really small thing, but if you can get in that habit before you ride, it'll make all the difference.”

2. Learn the basics

If you do get a flat tire on the road, My City Bikes offers easy to understand instructions on how to replace your tire yourself, although Villalobos points out that the Miami Bike Shop experts will sit down and teach that skill to you as well. The app also includes a section on learning to clean a bike chain, pack with efficiency, clip on to portable racks, and more.

1. Get out there and ride

Look at you! If you follow all these steps, you're practically a bike expert. No you just have to get on the damn thing and give it a whirl. My City Bikes has comprehensive maps for all the best trails in the south Florida area, from rocky terrain to road-ready bike lanes, and it can help you plan your commute to work or play. It offers sections for group ride organization for all riders, as well as specialized groups for women, families, and kids. It's got a bunch of other tools to play with, too, but really, it's about getting out there and doing it.“Imagine that day you were in your car and you saw a cyclist ride by when you're in gridlock,” Villalobos says. “Maybe you felt a little bit of satisfaction when you finally pass them, and then they pass you again at the next light. If you're that cyclist, not only are you getting from point A to point B in probably the same amount of time, but you're also getting your exercise that day. Who is coming out on top there?”Photo by Carlos Escobar via Critical Mass' Facebook* This article originally appeared in Miami New Times written by Kat Bein.

It's all about the atmosphere - high energy, positivety and great music. That's the winning formula for a good spinning class. The three classes that made this list seem to have these in spades, not to mention inspiring instructors. So if you are looking to give spinning a go, here are 3 Spinning Classes You Need to Try in 2016 you won't regret trying.

1. Flywheel

The personal performance tracking at Flywheel is really what sets it apart. Each bike is equipped with “tech-packs,” so you can accurately view and adjust resistance, RPMs, and total energy exerted. All bikes communicate with large flat-screens, or TorqBoards, so you can see how you stack up against fellow riders. Your stats are then stored in your private account on our website and iPhone app after every ride, giving you all the tools necessary to make each ride better than your last.

2. Redbike

Redbike is Brickell's first dedicated cycling studio. They do a great job of creating an atmosphere second to none, with themed playlists created by Redbike instructors, making the classes feel more like a party than a workout. But don't be fooled, Redbike classes are a total body workout aiming to make you leaner, tougher, and stronger.

3. Soulcycle

Soulcycle is a forty-five minute fat-burning workout with hand weights and core work. Community is the focus at Soulcycle, with inspirational instructors, epic spaces and awesome music, riders can ditch the stress of the outside world and commit to a workout that will have you coming back for more.

Whether you are looking to jumpstart your New Years resolution or change up your current workout regime, we've rounded up 8 Miami gyms you need to try in 2016.

1. Fast Twitch

Fast Twitch is an Under Armour Elite Training Facility with three locations in South Florida. Fast Twitch facilities are strategically designed to integrate the main elements of training: functional strength, resistance training, speed and agility, plyometrics, and core strength. More information at www.FastTwitch.training/.

2. The Fit Shop NMB

The Fit Shop NMB is a high-intensity fitness training studio that hosts kickboxing and bootcamp classes. Check out their schedule for popular classes that include "The Burnout" and "Supercharge." More information at www.thefitshopnmb.com.

3. Anatomy at 1220

Anatomy at 1220 has built quite the reputation for fitness luxury. Amenities include hot and cold plunges, an infrared sauna, eucalyptus steam room and a Vitamin IV Lounge which is home to VitaSquad, a leader in vitamin infusion here in South Florida. Anatomy at 1220 is not to be missed. More information at www.anatomyat1220.com.

4. Elite U Sports Academy

Over 15,000 square feet make up Elite U Sports Academy. Drop in any day of the week to try their bootcamp / sports training style classes. More information at www.eliteufit.com..

5. Legacy Fit

Founded in 2008, Legacy Fit represents the finest in personal and professional level physical fitness. Drop by their location in Wynwood for an intense sweat after working through one of their high intestity partner interval classes. More information at www.legacyfit.com.

6. Epic Hybrid Training Miami

The toughest gym in New York just set up shop in Brickell and is bringing you a total body training program that helps people of any fitness level tap into their inner athlete. More information at miami.epichybridtraining.com.

7. Body & Soul Fitness Facility

Body & Soul is a luxury boutique club you can't miss. They offer tons of great ammentities, personal training, Crossfit, spin, dance, cardio boxing, yoga classes and more. Make sure to grab a bite after your workout at The Health Nut Café. More information at www.bodyandsoulmiami.com.

8. DBC Fitness

Located in the Design District, DBC Fitness is a facility fit for pro athletes or those who wish to train like one. LeBron James, Dwayne Wade and other athlete athlets have all chose DBC Fitness as their training enter of choice. Make sure to drop in for a session with David Alexander or Flavia Assunção during 2016. More information at www.dbcfitness.com.