STAY FIT 305

Forgo McDonald's and Taco Bell. Former Miami Heat player Ray Allen and wife Shannon are opening Grown, a new fast-food concept in South Miami (8211 S. Dixie Hwy.) this March.Developed by the couple, Grown is said to be "real food, cooked slow, for fast people," meaning it fuses a farm-to-table concept using organic, local, and nutritious ingredients with the essence of a fast-food locale. “Grown was born out of frustration,” Shannon says. “At home, I do my best to prepare delicious, nutrient-dense meals for our five children, including our son Walker, who is living with type 1 diabetes. Like most busy families, we juggle homework, after-school sports, and everyday commitments — we live in our cars. I had an aha moment where I realized I couldn’t sit around helpless waiting for someone else to create a fast-food option that met our family’s dietary needs."To help conceive Shannon's idea, the couple organized a team of experts to build Grown from the ground up. Dubbed the "kitchen cabinet," the health-knowledge squad that worked with the pair includes Michael Rose of Rose Capital Advisors; Tara Mardigan, director of nutrition at Fruit Street Health and former team nutritionist for the Boston Red Sox; Asha Loring, executive director of Health in the Hood; Faheem Mujahid, a trainer and holistic lifestyle coach; Sally Sampson, founder of ChopChop, a family-oriented cooking magazine; and Gabriele Marewski, founder of Paradise Farms Organic in Homestead.Todd Kiley, previously of Boston’s Legendary Restaurant Group and Rainforest Café, will be the eatery's executive chef. He, along with Ray and Shannon, crafted an easy-to-navigate menu highlighting organic and locally sourced foods. Though dishes are made in a healthful way, they're still approachable and appetizing to adults, children, and families.Using an open-kitchen concept, the restaurant will offer breakfast, lunch, and dinner plates ranging from $4 to $18 and all made from scratch daily. Menu items include small-batch soups, salads, sandwiches, and wraps; gluten-free baked goods; and customizable cold-pressed juices and fruit smoothies. There will be family-style meal options too. All dishes will be available for sit-down, take-out, and through its full-service drive-thru. Guests can eat in the 38-seat dining room or on the patio, which seats up to 42. For private luncheons, dinners, and small parties, Grown offers a space dubbed the "Kindergarden," which will also house special events such as nutritional workshops, cooking classes, and wellness demos.The 1,900-square-foot space will also include an urban rooftop garden, which will produce a variety of fruits and vegetables that will be used for the eatery. Chefs will transport the greenery to the kitchen using a dumbwaiter system. This article originally appeared in Miami New Times by Clarissa Buch.

Meal Prep. Let's be honest, it can be a chore. The most satisfying part of cooking a week's worth of meals all at once is being able to post the end result on Instagram letting everyone know you just completed #SundayMealPrep. However, it is a very necessary part of maintaining a fit and healthy lifestyle. If you seem to be short on time these days, Miami has an abundance of healthy meal delivery services so you don't have to sacrifice nutrition for convenience. We've rounded up some of the top options for you to choose from.

*Read Part II of this Guide Here*

1). Deliver LeanDeliver Lean is a powerhouse, offering over 96 different menus items for you to choose from weekly. Simply choose your delivery frequence: daily, bi-weekly, or monthly, your meal type: Classic, Paleo, Vegetarian, Vegan, Gluten Free or Organic Protein, and you are on your way to receiving healthy and fresh meals at your doorstep.

2. Fresh Meal Plan

Fresh Meal Plan is the delivery service of choice for many of South Florida's fittest. The Miami Dolphins, I Am Crossfit and Orange Theory Fitness are all powered by Fresh Meal Plan. Choose from Paleo, Traditional, Vegetarian, Pro-Preferred or Contest Prep.

3. Catered Fit

Catered Fit has five different meal plans to choose from: Smart, Athletes, Vegetarian, Paleo and Pescetarian. Don't forget to try their juices supplied by Cold-Pressed Juice.

4. Fit 2 Go

Fit 2 Go is a great option for the professional living a hectic life. This pay as you go option is flexibile, customizable, and allows you to change meals without any additional cost. Try one of their meals, salads or wraps all based on a heart smart diet.

5. FIB Delivery

FIB (Fresh is Better) Delivery is powered by local farmers and food sources. Antibiotic and hormone free meats, wild-caught fish from Florida’s waters, and nutrient-dense fresh produce are what you can expect with FIB. They also place an extra focus on packing your meals in compostable containers that combine convenience with sustainability.

It's no secret that drinking coffee can affect energy levels, digestion, and even athletic performance. While these physical effects are generally fast-acting, coffee consumption also has some long-term effects on brain health. Different bodies of research have suggested coffee may even support memory function and lower neurodegenerative disorders, like dementia.

Coffee and brain health

In 2017, Boukje van Gelder and her colleagues reported on 676 elderly men they had studied over 10 years to see if coffee protected them from cognitive decline. They found men who drank coffee had less cognitive decline than those who didn't.

The greatest effect was seen in those who drank three cups of coffee a day. Those who drank more or less saw less dramatic effects.

In another 2009 study, Marjo Eskelinen and her colleagues reported on a group of people they had followed over 21 years to see if coffee helped cognition. They found coffee drinkers at midlife had a lower risk of dementia and Alzheimer's disease later in life, compared with those who drank no coffee or up to two cups per day. The lowest risk of dementia was found in people who drank three to five cups of coffee per day.

3 ways coffee supports the brain

There are a number of ways in which coffee might protect the brain. These are just a few:

1. Caffeine: Caffeine increases serotonin and acetylcholine, which may stimulate the brain and help stabilize the blood-brain barrier.
2. Polyphenols: Polyphenols in coffee may prevent tissue damage by free radicals, as well as brain blood vessel blockage.
3. Trigonelline: High concentrations of trigonelline are found in coffee beans, which may also activate antioxidants, thereby protecting brain blood vessels.

Is some coffee better than others?

Despite the benefits, not every substance in coffee is helpful. Unfiltered coffee contains natural oils called diterpenes, which increase LDL cholesterol levels. These can potentially result in a thickening and hardening of the walls of the arteries in the brain (though they do have some helpful anti-inflammatory properties).

Acrylamide, a chemical formed when coffee beans are roasted, can inhibit neurotransmission, destroy dopamine neurons, and increase oxidative stress. The amount of acrylamide in coffee can vary, but dark-roasted, fresh coffee beans generally have the lowest amount.

Bottom line.

Because there's a wide range of chemicals in coffee, researchers can't say definitively whether coffee can protect against dementia. However, there are more good effects than bad when consumed in moderation. Plus, it may have benefits later in life.

Two to four cups per day, or less than 400 mg/day is recommended, and drinking dark-roasted, freshly ground coffee beans may decrease unwanted chemicals.

This story was originally published on MindBodyGreen by Uma Naidoo, M.D. and can be found here.

Yoga in all its forms has been a trusted practice for centuries when it comes to strengthening the body, mind, and spirit. But have you ever considered yoga's many benefits can translate into the bedroom? Not only can yoga help you improve your physical form, but it can also help you get in touch with your sexuality. Here’s how the two work together, plus seven poses that can improve your sex life.

The relationship between yoga and sex.

In case you didn't know, yogic sexuality is a thing. By learning how to tap into your body and nervous system through yogic practices, we have the capacity for powerful, intentional, and connected sex. Yoga allows us to relax and open up our bodies and hearts, and it can potentially help unlock trauma stored in the body that inhibits our sex lives. It also can help you feel strong, sexy, and confident, to name a few.

These traditions can be traced through all different lineages, including Taoist teachings, Kundalini teachings, tantra, and more. Each is a little different, but they're all related to using breath, movement, and energy. The body-mind connection is emphasized in yogic sexuality. When you can gain some control over your physical body, whether that's working with poses or your breath, your mind is open to greater expansion. And when your mind is clear and intentional, it allows for a more powerful experience.

We also know yoga has been found to reduce stress levels, which can have a huge impact on sexual desire and functioning. It can also get your blood flowing throughout your body, which can support sexual arousal, and boost serotonin.

One small study even found a link between practicing yoga and better sexual functioning in women, particular those over 45 years old. They asked 40 women about their sex lives before and after a 12-week yoga program, and 75% of them showed improvement in levels of desire, arousal, lubrication, orgasm, and sexual satisfaction, plus a reduction of sexual pain. Another similar study found similar yoga seemed to improve men's sexual functioning as well, including desire, erection quality, ejaculatory control, orgasm, confidence, and feelings of being in sync with their partners.

Here are a few yoga poses specifically geared toward opening your body and mind to help you get in the mood.

1. Forward Fold

A forward fold will definitely get your blood flowing. While you're doing it, try to calm your mind and let go of all the day's stresses. The increased oxygen and blood flow will give you a youthful and energized glow so that you can confidently take on a bedroom session.

How to: Stand in mountain pose with both feet planted firmly on the ground, hands on your hips. Exhale and slowly fold forward from your hip joints, lengthening the front of your torso. Bend your elbows and hold onto each elbow with your opposite hand. Lightly sway from side-to-side if it feels good. Hold for 1 minute.

2. Low Lunge

This pose will help you to activate your sacral chakra—the energy center that guides sex and intimate love. It will also open and deeply stretch the front thighs and pelvis.

How to: Starting in downward-facing dog, step your right foot between your hands with your knee aligned over your ankle at a 90-degree angle. Rest your back knee down onto the mat. Your hips should be square; make sure to tuck your tailbone. Inhale, lengthen your torso, and sweep your arms up to the sky or rest them on the front thigh.

3. Low Lunge With Twist

Adding a twist to this pose will lengthen and strengthen the muscles along the spine. It will also help you to remove energy blockages, which in turn will leave you feeling revitalized and ready for a steamy session between the sheets.

How to: Starting in low lunge, place your hands in prayer position at heart center and gently twist your torso open toward the right leg. Hook your left elbow over your right knee and use it as a lever to open your torso. Hold here for 5 breaths. Repeat on both sides.

4. Reclined Big Toe Stretch

Not only can this stretch improve your flexibility over time, but it also can release tension, stress, and emotional baggage. This will allow you to walk into the bedroom with fresh energy.

How to: Start by lying on your back. Lift your right leg up to the ceiling and grasp onto your big toe. If you can't reach your toes, it's totally fine to use a strap. Flex the foot of your extended leg on the floor. Press your thigh down and make sure not to let the hips lift. On your elevated leg, press up through your heel and draw your toes back.

5. Pigeon

Pigeon pose provides a deep stretch for your hips by opening your lower body. We hold a lot of tension and emotion in our hips, so this can help release that.

How to: Starting in downward-facing dog, bring your right knee forward to the ground and place it in line with your right hand. Your shin should be parallel to the front of your mat. Extend your left leg back, and rest your knee and top on the foot on the ground. Square your hips and fold forward, resting your forehead on your hands. If your hip doesn't touch the floor, you can prop yourself up using a block. Hold the pose for 2 to 5 minutes on each side.

6. Downward-Facing Dog

Downward-facing dog is a total-body energizing pose that will start to increase your flexibility, open your hips, and get the blood flowing to your pelvic region.

How to: From a forward fold, place your hands on the ground shoulder-distance apart. Walk your feet back so that your body is in the shape of a "V." Activate your arms and draw your site bones up and back. Press your heels firmly toward the ground. Relax your head and neck while gazing back toward your feet.

7. Upward-Facing Dog

Upward-facing dog is a beautiful heart opener that will lift your energy and your self-confidence. It also opens up the energy of the heart chakra—the energy center that rules love and happiness.

How to: Stand in mountain pose with both feet planted firmly on the ground, hands on your hips. Exhale and slowly fold forward from your hip joints, lengthening the front of your torso. Bend your elbows and hold on to each elbow with your opposite hand. Lightly sway from side to side if it feels good. Hold for 1 minute.

*This story was originally published on mindbodygreen.com by Claire Grieve and can be found here.

Athletes are increasingly trying to minimize their impact on the environment—and athletic events and brands are taking notice. Boxed water brands have popped up at race finish lines. Companies like HydraPak are making hydration better for the environment.

Of course, reducing your carbon footprint comes in many forms. Here’s how you can limit waste, pollution, and more while you work towards fitness goals.

Be smarter about electrolytes.

Choose concentrated products like powders or tablets, which can be mixed into reusable bottles. “Eliminating waste in the first place is better than recycling and reusing, which should be considered secondary strategies,” says Shelley Villalobos, managing director of the Council for Responsible Sport.

Donate your shoes.

“Just because you’re done running in them does not mean someone else won’t enjoy walking and living in them in a second life,” says T.K. Skenderian, a runner and marketing executive at Boston-based event company Conventures, which plans the Boston Marathon Expo. (The same goes for unworn race shirts or lightly-worn apparel you no longer use.)

You can ship sneakers via companies such as Soles4Souls. Nike's Reuse-a-Shoe program accepts shoes from any brand; the materials will be recycled and turned into playgrounds, turf fields, and more.

Mind your transport.

It's becoming more common for events to report their environmental impacts to the Council for Responsible Sport, says Villalobos. Now, participant and spectator travel is typically responsible for at least 90 percent of climate-changing gas emissions at these events.

You can limit your footprint by carpooling, flying direct, taking public transport and “slow travel” (boats, trains), and purchasing carbon offsets (many airlines offer them).

Go small and local.

Far-flung and large-scale events can of course have a place in your program, but between them, explore smaller, local options. They often use a fraction of the resources and man power, says Michael Olzinski, Precision Run coach at Equinox locations in San Francisco. Use these races to hone your skills and race tactics for bigger events.

Fuel with plants.

Raising animals for the food industry is a major cause of greenhouse gas emissions, and it damages ecosystems with chemical runoff and waste. “Plant-based proteins like nuts and legumes are more planet-friendly,” says Villalobos. “By incorporating more of these foods, preferably grown nearby and organically, athletes can support the land and reduce the impacts of their diet significantly.”

Refuel with plant-based proteins at least once a week or choose a vegan protein powder, says Olzinski. Patagonia Provisions has many responsibly-sourced, plant-based, on-the-go products, adds David Siik, LA-based creator of Precision Run.

Buy hybrid gear.

Apparel and shoes with creative designs and fabric technologies can serve multiple purposes in different climates. Importantly, they limit your footprint without compromising performance, says Siik.

He has two favorites: First, the Brooks Canopy Jacket which blocks wind and rain but is also lightweight enough for a cool but sunny day. Second, the recycled Patagonia Houdini Jacket which fits into your running shorts pocket when rolled up.

Speak up.

Taking responsibility for your contributions to the environment is step one. Speaking up—which can normalize progressive behaviors—is step two. If you think one of your favorite races could do better with waste, get ahold of the race director. “So often it just takes one person to say something to affect change,” says Siik. “Few things feel better than being that person who can spark it.”

This story was originally published Futhermore site by Cassie Shortsleeve and can be found here.

The coronavirus pandemic has introduced feelings of uncertainty surrounding working out in gyms and studios, whether gyms are open or closed where you live. Regardless, you aren’t the only one who may be panicking. Your fitness routine has likely shifted in some shape or form, and you might feel like you’re stuck with a pair of dumbbells and a yoga mat, wondering what’s next.

Lynsee Hee Kyeong, creator of Body By Lynsee and the 21-Day Challenge, sat down with STAY FIT 305 to discuss all things at-home fitness. Check out her five tips and tricks to make your at-home workout space work for you.

1. Try something new during this time.

Rather than stressing out about the lack of equipment or schedule change from being home with the kids, consider other options for new activities you can participate in. Whether that’s swapping out dumbbells for laundry detergent or gallons of water, or swapping out heavy lifting for calisthenics, there’s a variety of exercises you can do with what you have. The best thing you can do is to get creative, experiment with high-intensity interval training, or try out some live workouts on Instagram until you find a style that works best.

2. Use exercise as a form of getting mentally focused.

With the current state of the world, navigating a structured schedule can feel overwhelming. Using exercise to keep your mind focused can help with monitoring stress, anxiety, depression, or other feelings you may be experiencing. Set aside a designated time to do your workouts, get an accountability partner, and stay consistent.

3. Develop your alone time.

If group fitness was your primary motivator before, take this time to hone in on your skills and how you can conquer your mind. Or, look for other ways that you can count on other accountability partners or friends to keep you motivated. There are various workouts that can be done virtually, whether it’s live-streamed workouts or participating in a group challenge.

4. Invest in at-home exercise equipment intelligently.

You don’t necessarily need an extravagant amount of equipment to get a good sweat on. Just be adjusting your timing, tempo or tension can change the amount of work you put into each session. For example, slowing down your squats or hip thrusts with a resistance band can start to feel much heavier than your typical bodyweight squats. It essentially forces a different kind of recruitment in your muscles and how they develop. You can purchase a pair of dumbbells for arm exercises and a separate pair for leg movements, without having to buy a whole set. Try to find something that will challenge you, however. Otherwise, you might as well be throwing up cereal boxes in the air.

5. Work within the space you have.

Surprisingly, you can get in a sweat-torching workout without needing much space at all. Plyometrics and high-intensity interval training (HIIT) are really great for minimal space because you only need about 3 to 4 feet of room. Or, take your workout outdoors and get some fresh air at the same time. Try intervals of running or sprinting by running for 1-minute and jogging for 30 seconds and repeat the process for 15-20 minutes. You can even get your kids involved to keep them active as well.

No matter where you’re located or what your resources are, you’re perfectly capable of making a positive out of this situation. If you need a little motivation or you’re not sure where to begin, Lynsee Hee Kyeong’s 21-Day Challenge begins August 10 and includes 3-weeks of step-by-step workouts, a nutrition guide with meal planning tips, a grocery shopping list, and community access for accountability. Check it out at bodybylynsee.com.

No equipment? No problem!

Let’s HIIT it with this fun and challenging total body workout designed by NASM-certified personal trainer and group fitness instructor Nikki Pepper using only bodyweight exercises.

REGISTER: Sweat with Nikki Pepper on May 24th During the STAY FIT 305 Virtual Sweat Series

Think you can’t get an intense workout without equipment?

Put your game face on, crank up your favorite pump up jams (sorry neighbors, fitness comes first), and get after it!

Full Body 20-Minute HIIT Workout

• Equipment: None
• Directions: After completing a 5-minute dynamic warm up, complete 5 rounds of the following workout. You will perform each exercise for 30 seconds followed by a 10-second rest. After the workout, complete a 2-minute static cool down. Watch the video for demonstrations on how to do each exercise.

Complete 5 rounds

0:30 on / 0:10 off

• 1) Cossack Squat Low Shift
• 2) Skater Jump
• 3) Push Up-Alt High Plank Shoulder Tap
• 4) Frog Jump
• 5) Reverse Lunge-Knee Drive-Hop (0:15E)
• 6) Spiderman Switch Jump

https://youtu.be/rLHZMYOcJzg

Looking for more home workouts?

Click the link below for some fresh ideas to add into your routine!

FREE Full Body HIIT Routines

P.S. - Get PEPPED UP and PUMPED UP for Nikki Pepper’s LIVE virtual workout “Let's HIIT It: Bodyweight Bootcamp” on Sunday 5/24 at 10:00 AM for 45 minutes of heart-racing, sweat-dripping, interval training—You WON’T want to miss this!!

Miamians can call a Lyft, grab a Lime scooter, or hop on a Citi Bike all from the palm of their hand. And beginning next week, they'll also be able to jump on a paddleboard.

The Florida-based paddleboard-sharing company Padl will launch next week in Key Biscayne. This marks the first time Padl will be available to the public after a private launch at the South Beach Place hotel in Vero Beach.

Padl cofounder Andres Avello says he wants to make it easier for everyone to get out on the water. He's been an avid paddleboarder for more than 30 years and calls the sport his passion. He views it as a great way to get some exercise but also connect with the environment.

"When you're out there and you see a manatee or a school of fish swim right next to you, it changes your opinion about where you live and what we have access to," he says.

Padl works like any other ridesharing or rental service. Once users download the app, they can rent and unlock the paddleboards from their smartphone. A map shows the locations of available Padl boards at stations throughout South Florida. To unlock a board from its secure station, users select the one they want and follow the step-by-step prompts on the screen. The paddleboards cost $20 per hour to rent and come with a leash, paddle, and a life jacket.

Unlike scooters, Padl boards must be returned to the station because of the sensitive environment in which they are used. The Padl stations are solar-paneled and self-sufficient, and each board is equipped with GPS and a cellular connection so adventurers can track their route and communicate. The GPS also comes in handy if anyone gets lost. Padl has partnered with Sea Tow to pick up any stragglers by vessel.

Don't expect daredevils to be out on the water during a storm. Padl boards are locked down during dangerous marine conditions and become unavailable to rent on the app.

To begin, four boards will be available for rent at Key Biscayne's Beach Park at 695 Ocean Dr., but Avello hopes to expand service rapidly. Padl aims to open ten stations by the end of this year.

"We just want to make paddleboarding simple and available to everyone," Avello says.

This article was originally published in the Miami New Times by Jess Nelson, and can be found here.

What if your new workout schedule could boil down to once a week for 20 minutes? Would you think there’s no way anyone could achieve results? Would you think there’s a catch or some sort of gimmick?

Well, you’d be wrong. Electronic Muscle Stimulation, or EMS, has been around for centuries, but only recently has the research-backed method of training started to take off.

First, EMS training seems otherworldly. You slip on a pair of functional underwear that fits snug to your body. Next comes the iBody vest with built-in electrodes – that’s where the “E” in EMS comes from. Then comes the straps on your arms and legs which are connected to the vest, which in turn is connected to magnetic cables attached to a machine that generates electrical impulses throughout your body. Ready to sign up?

“It actually has more of a pleasant feeling,” says Brian Dillman, U.S. Executive Director at miha bodytec - the world’s leading EMS product manufacturer. “This form of training is highly effective and efficient, helping increase muscle mass, and reduce body fat.”

So why isn’t everyone just ordering an EMS vest online and getting ripped in their living room? Well, it’s a little more complicated than that.

First, the FDA just approved of the technology in June. Second, having a qualified and trained Personal Trainer administering the workout is critical. There’s a methodology to the training regimen, and safety, as with any workout program, is critical.

“A typical workout consists of four-second electric impulse segments, followed by four seconds of non-impulse segments,” says Dillman. “The body is in a tense position for the entire 20-minute workout to maximize results. After six weeks of consistent and proper use, the results are there.”

The official EMS training course, accredited by the Glucker Kollege in Germany, which is certified by NASM, is happening during the FIBO USA Fitness Festival in Miami this October. Trainers can get qualified to administer an EMS workout and be on the forefront of change in the fitness community.

“Miami is one of the most innovative fitness markets in the world,” said Dillman, who’s miha bodytec has 85% of the global EMS market share. “There are 4,000 EMS micro studios (under 500 square feet) outside the US, with their only service offering being EMS.”

miha bodytec has invested heavily in their U.S. operations, with a full warehouse stocked with product just outside of Chicago. They will be showcasing their leading EMS vests and products at FIBO USA, October 17-19.

In addition to the EMS training course, FIBO USA will offer fitness professionals and enthusiasts alike a full education program, comprising of 120+ workouts, workshops, and presentations, many accredited by ACE, AFAA, NASM, and NSCA.

Attendees will also explore an exhibit hall featuring cutting-edge equipment, technology, nutrition, apparel, and recovery solutions, as well as competitions in powerlifting, physique, calisthenics, and more.
For more information, visit FIBO USA.

The streets of Miami are not particularly bike-friendly, but that’s not stopping Miamians from hitting the streets for a little two-wheel exercise.

So where does Miamilike to bike? We asked our STAY FIT 305 community for their favorite bikespots, and here is where they suggested for your next ride.

Venetian Causeway

The Venetian Causeway has long been a biking favorite ofMiami cyclists. The city and bay views attract hobbyists and casual bikersalike.

Make sure you are taking extra safety precautions before gettingon your bike, and stayalert at all intersections.

Shark Valley

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. This is a safe and easy place for beginners to start biking. Make sure to use our biking newbie-friendly tips.

Rickenbacker Causeway – Virginia Key/Key Biscayne

Another uber-popular bike route, the Rickenbacker Causeway, Virginia Key, and Key Biscayne loop is a bikers dream – flat road, gorgeous seaside views, and a nice distance. The Rickenbacker Causeway hill provides for a nice challenge.

MiamiBeach Board Walk (South of 21st Street)

For those who don’t live on the beach, this is a really great way to explore the area from a different viewpoint. 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.

Wynwood

What better way to explore the colorful Wynwood murals than on a 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.

June 5th is Global Running Day, with Floridians celebrating in mass during their weekly Run Club events (click here to RSVP for the runs).

Runners in Doral decided to use the platform of Global Running Day to launch what's expected to become a large weekly gathering - Doral Run Club powered by Baptist Health.

The Doral Run Club meets every Monday at Skyros Sports Downtown Doral at 7pm.

https://www.instagram.com/p/ByRGrNag6La/

June 5th is Global Running Day, with Floridians celebrating in mass during their weekly Run Club events (click here to RSVP for the runs).

Spotted tonight in Brickell was what can only be described as one of the largest Brickell Run Clubs to date.

Take a look for yourself. The Brickell Run Club is every Tuesday at 7:00 PM starting at 1300 Brickell Ave.

https://www.instagram.com/p/ByT2BH4AhPQ/

From Frankie Ruiz - Founder of the Miami Marathon

https://www.instagram.com/p/ByTn91PggF-/

https://www.instagram.com/p/ByTy4H7gdTI/

https://www.instagram.com/p/ByT6MFQl9zy/

https://www.instagram.com/p/ByT7kxXFwft/

Exercise physiologist Royal Burpee, the founder of his namesake movement the "burpee," is not from South Florida.

But June 4, 1898, was his birthday, which would have made him 144 years old today, so we want to celebrate him anyways.

Sadly, the inventor of the burpee passed away in 1987.

Burpee, or"Goog" as Dluginski knew him as a child, was an exercisephysiologist, avid camper, and bodybuilder who worked at the YMCA in New York.While conducting research for his Ph.D. at Columbia University in the 1930s, hewanted to find an efficient way to determine people's physical fitness.

Here is Burpee's official, original test, as it appeared in his book "Seven Tests of Physical Capacity":

Examiner:

I want you to do a little exercise to get your heart working, soplease do exactly as I say. Bend your knees, and place your handsflat on the floor in front of you. (Subject performs movement)

Jump your legs straight out to the rear, and leave them there.(Subject performs movement)

Jump your legs back. (Subject performs movement)

Stand up. (Subject performsmovement)

That's right - the original burpee fitness test didn't include a jump up at the end, which is often part of workouts today. So, the next time a trainer makes a comment at your winded-no-jump, just tell them Royal said no.

Ever wonder how Europeans stay so fit despite all the croissants and pastries? Europeans have been practicing Water biking for years. Luckily for us, this aquatic fitness revolution has hit Miami.

Water biking at its core is a low impact, high intensity, full body underwater cycling class held in a pool. WaterBiking Studio in downtown Coral Gables is the first aquatic cycling studio in South Florida offering not only, water biking classes, but several classes on various aquatic fitness platforms.

Why Exercise in the Water?

People often associate exercising in the water with an elderly demographic. However, water workouts offer multiple benefits for any fitness level and age group.

Exercising in the water burns body fat while building cardiovascular stamina, strength and flexibility.

Since water is denser than air, it provides about 12 times more resistance. Therefore, each set of movements done during a water workout strengthen your arms, legs, shoulders and core.

Top Benefits of Working Out in the Water

• Increase Muscle Strength
• Improve Cellulite
• Helps with Arthritis
• Easy on Joints
• Increases Flexibility
• Assists with Lactic Acid Drainage

Workouts offered at WaterBiking Studio Coral Gables

All the classes offered at WaterBiking Studio Coral Gables are held in their indoor heated pool. One will experience a full body, low impact, high-intensity workout, regardless of what class guests register to take.

• WaterBiking
• WaterCircuit
• Aqua Strength
• Bike&Core
• Restore&Renew

WaterBiking Studio Coral Gables is offering a 15% discount on any 5, 10, and 20 class packs. Use the code "STAYFIT305" to get the discount.

For more information on WaterBiking Studio Coral Gables, visit https://waterbikingstudio.com/.

Believe it or not, the simple act of jumping rope for five minutes can do more for your overall health than running a 5K, taking a 45-minute spin class, or even jogging five days a week. Jumping rope improves bone density, breathing efficiency, mental sharpness. and decreases ankle and foot injuries. Learn how to use the jump rope effectively from Body Battle IGNITE creator - Lee Jimenez - in your daily workout routine.

1). Simplify Your Jump

Start with your shoulders down and relaxed, elbows close to your ribcage - not away, and your feet together like a pencil activating your core. Lift your heels as you bounce only off the first three inches of the front of your foot, keeping in mind the rope is only a few millimeters thick, so there is no need for big exhaustive jumps.

2). Add Speed to Your Jump interva

Now that you have your basic jump and youare ready for more, progress your 60 second jump rope with more jumps. Increaseyour speed with this three-round set:

• Round 1: Count how many successful jumps youcan do within one minute
• Round 2: Shoot for more than round one
• Round 3: Beat the number of jumps from yourbest round.

Eventually, your wrists will get strongerand faster as your endurance increases.

3). Improve Your Footwork

You have mastered your jump, and you feelgood about your speed and tempo, now let’s add some steps to really get yourheart-rate and aerobic threshold up. Adding footwork to your existing jump addsvariety to your workout, defines the inner thighs, calves, quads, and core morethan stationary jumping. Some examples footwork variations you can try include - scissor yourlegs, run, jump-jack, or high-knees through the rope

4). Work Those Arms

You got your jump rope technique, addedspeed, and mastered your footwork. Now, the versatility of your jump ropeallows for so many combinations for your upper body. Try the Criss-Cross Jump -Imagine hugging yourself where the opposite hand cups the opposite elbow. Ratherthan hugging your chest, hug lower towards your oblique’s, creating an X shapewith your arms. Quickly open your arms as you pass through the rope and repeat.

Now It’s Time to Be Patient

Putting in the work and time to master jumprope doesn’t happen over night. Use the intervals of 30 to 90 seconds toimprove your endurance and jump rope tempo. Overtime with consistent practice willhelp you will master all the jump rope tricks as you condition your body withthis full body workout.

The fitness explosion in midtown continues to grow bigger. This week, Anatomy Midtown has announced a Run Club that is free and open to the public. That’s right, no membership required for you to sweat it out at the hottest destination in Midtown Miami.

“run club is agreat way to bring the fitness community together under one roof with theworkout and recovery all at the same place,” said Jacqueline Kasen, director ofgroup fitness at Anatomy.

The first Run Clubis Tuesday, March 19th at 7:00pm. Guests will start with a threemile run around midtown with Lee Jimenez. Afterwards, participants will goinside the Anatomy Midtown studio for a Hardcore Class with Derek Pope, and apost-workout stretch and recovery session with Andrew Calore.

For more information visit http://anatomyfitness.com/.

Lizzy Chiappy is no stranger to treating athletes. As Founder of South Miami's popular Casa Vinyasa, Chiappy calls the University of Miami Football, Women and Men's Track & field, Women's Tennis and Women's soccer team all clients, including several Sunday superstars. So how does she treat her most physically gifted clients? Chiappy kindly shared some insight into her athletic program - Yogalete - she takes her clients through.

Downward Facing Dog with Heel Raises

• How: Press hands down into the floor at shoulders-width distance. Lift hips high up towards the ceiling. Separate feet to hips-width distance and press heels down towards the ground. Drop the crown of your head and take your gaze towards the back edge of your mat. Press your chest back towards your thighs. Lift heels up as high as you can, then press them down as low as you can. Repeat 5x.
• What: Elongates and releases tension from your spine. Opens up the hips and shoulders. Stretches hamstrings, calves, arches, and hands. Strengthens arms, shoulders, wrists, ankles, and abdominals.
• Why: The added heel raises in Downward Facing Dog works on ankle mobility, which football players need big time. This is a deeper stretch and warms up the calves, Achilles tendons, and feet.

Low Lunge with Psoas Stretch

• How: From Downward Facing Dog, step one foot forward, in-between both hands. Place back knee on the floor and release back toes so that the top of your foot is on the mat. Reach both arms up towards the ceiling and press both hips forward. With one hand, grab onto opposite wrist of bent knee and pull arm to the side of the bent knee (i.e. If right foot is forward, grab left wrist with right hand and side bend stretch over to the right).
• What: Stretches the quadriceps, hamstrings, groin, and hips. It encourages a full range of motion in the lower body.
• Why: The added side bend stretch allows for a deeper opening into the Psoas muscle. Since it is the only muscle to attach the spine to the leg, tightness can lead to lower back pain.

Half Split

• How: From Low Lunge, straighten out front leg in line with hipbone and flex foot. Back knee is stacked underneath hip. Fold forward towards the straight leg. Use opposite hand to pull toes back for a deeper calf and Achilles stretch.
• What: Improves flexibility in the back of the legs, primarily in the hamstrings. This pose stretches the lower back and can relieve symptoms of Sciatica.
• Why: Sometimes a Seated Forward Fold (a seated position with both legs stretched out in front) can irritate the low back. This pose is a great way to stretch the hamstrings without putting strain onto the low back. The added benefit of pulling the toes back allows for a deeper stretch in the calf, the Achilles, and the fascia in the bottom of the foot.

Modified Side Angle

• How: From Low Lunge, turn back foot to point towards the same side as front leg. Rotate your body to face away from front leg. Place front hand down on the ground in front of front foot. Reach your top arm overhead with palm facing towards the ground. Peel your chest open towards the ceiling and gaze up. Lastly, shift weight forward towards your front leg.
• What: Lengthens and stretches the side body. Opens and releases hips. Stretches the groins.
• Why: This pose can help relieve low back pain while reducing the likelihood of a strained groin. During this stretch, mobility is created within the hips, which is greatly needed.

Malasana/ Deep Prayer Squat

• How: From a standing position, spread feet out as wide as the mat. Turn both feet out. Bend your knees and squat your hips down. Place hands at heart center into a prayer position, and use your elbows on the inside of your knees/thighs to press your legs out. Pull the crown of your head up as you straighten your spine. Pull your lower belly in and up.
• What: Stretches the groin, lower back, sacrum, and hips.
• Why: Lower back pain is a common complaint of football players. This pose can help relieve lower back pain while increasing range of motion in the hips. It also can be a very calming pose, especially with all the pressure and stress that football players face. This pose is great in bringing a balance of energy within the athlete.

Tree Pose

• How: From a standing position, place one foot on either the calf or the inner thigh of the standing leg. Stand tall as you bring your hands together at heart center into a prayer position or reach your hands up towards the ceiling. Press firmly through the four corners of both feet, and press the lifted knee back while keeping both hips square towards the front.
• What: Stretches the thighs and groins. It builds strength in the ankles and calves. This pose helps to remedy flat feet and can be therapeutic for Sciatica. Lastly, it improves balance.
• Why: This balancing pose tends to be the most accessible for most football players. It allows them to work on improving their balance while getting the added strengthening and stretching benefits. It is also a hip opener for them to work through.

Upward Facing Dog

• How: From lying face down, place your hands on either side of your rib cage. Press through your hands and tops of your feet to lift upper body up into a back extension. Lift your knees and thighs off of the ground. Press your hips forward and roll your shoulders down and away from your ears.
• What: Stretches the chest, spine, hip flexors, shins, and front of the ankles. It also strengthens the wrists, arms, and shoulders. It can also help relieve symptoms of Sciatica.
• Why: This pose is great for relieving back pain while continuing to open up the hip flexors and entire front side of the body. It also increases ankle mobility.

Half Pigeon

• How: From Downward Facing Dog, bend and bring one knee forward towards the wrist of the same side. Bring your foot as close as possible to the opposite wrist. Your opposite leg is extended behind, with your knee facing down toward the ground. Point both hipbones forward. You can drop down to your forearms or drop your forehead to the ground and reach both arms forward.
• What: Stretches the Piriformis muscle of the bent leg while increasing range of motion in the hip socket. It also stretches the Psoas and hip flexors of the straight leg.
• Why: This is another great pose to help relieve tightness in the hips, which can translate to tightness in the lower back. It was once thought that this pose would be “too much” for the knees of a football player. Turns out football players love this pose and how it makes them feel. Stretching the glutes/hips leads to better health and functionality in the legs.

Half Pigeon Quad Stretch

• How: Staying in Half Pigeon, rise up onto your hands. With the same arm as the straighten leg, reach back. Bend your knee and grab the inside of your foot. Pull your foot inward.
• What: Stretches the Piriformis muscle of the front leg while also increasing the range of motion in the hip It also stretches the Psoas muscle, hip flexors, quadriceps, and knee of the back leg.
• Why: To maintain good knee health, it is important to stretch the quadriceps, which in turn stretches the knee. With the way Half Pigeon is set up, football players get both a great hip flexor and quadriceps stretch.

Belly Breathing

• How: Sit tall in a comfortable seat. Place both hands on the abdomen, where the rib cage is. Take a breath in, expanding your belly sideways. When breathing out, contract your belly in. Watch how your fingers get farther apart as you inhale and get closer together as you exhale.
• What: It strengthens the diaphragm, a muscle located horizontally between the thoracic cavity and the abdominal cavity. The diaphragm is considered part of the muscles that make up the core, making it very critical to develop.
• Why: It is important because football players tend to take short breaths, breathing into their chest, which adds stress and anxiety during performance time. Poor breathing habits cause football players to fatigue faster. By focusing on healthy breathing patterns, athletes can increase their VO2 Max (maximal oxygen uptake). When all the muscles that make up the core are strong and healthy, the extremities can function at their optimum.

Does summer really end in Miami? It’s always a good idea to spend time as at the beach or pool. As the saying goes, “look good, feel good,” – so we rounded up five must-do exercises to help you get that pre-pool pump. Take a look.SquatsSquats are one of the best exercises you can do. They hit every muscle group in your legs as well as your entire core. Variety is the spice of life, and same can be said for squats. They come in many variations, but all should be done with your feet flat, heels glued to the ground, chest high and abdominals engaged.Make sure your quads get parallel to the ground while pushing your body weight behind you and then stand all the way back up and repeat. If you are using weights, try 3-4 sets of 10-12 reps, body weight try 3-4 sets of 20-25 reps.Push-UpsPush-Ups are another total body exercise, working your entire upper body, your core and even your legs. Try any variation to change it up for a different challenge; hands and feet on the floor, hands elevated (a great modification if regular push-ups are hard for you) or feet elevated.Play with the positioning of your hands or angle of your elbows, you can even add weight, slow down the speed or make them explosive - whatever feels right for you. Challenge yourself to complete 3-4 sets of 10-20 reps.Pull UpsThis exercise is difficult for almost everyone. Traditional pull ups are done when you hang completely vertically underneath a bar and then use primarily your back muscles to pull yourself up so your chin reaches the height of your hands.There are many modifications if you aren’t able to do a traditional pull up. You can add a resistance band to help assist you to the top of the bar or try the pull up more horizontally underneath a bar, using TRX suspension straps, or get creative and use a swing at a park. Always make sure your abs are engaged, your shoulders are tucked down. Avoid shrugging, and move your whole body as one unit, slow and controlled. Pull-ups at any angle are difficult, try to challenge yourself to 3 sets of up to 10 reps and your back and core is sure to impress.Side PlanksWho doesn’t want a nice tight mid-section? Side planks can be done from your forearms or hands, with your legs fully extended or with your knees down as a modification.Pick a side to start, prop yourself up on your forearm or hand and hold yourself in a straight line from your head down to your feet. Make sure your hips and shoulders are stacked over each other. Focus on even breathing and feel the burn. Start with 3 rounds of 10 seconds on each side before increasing time.Jump RopeJumping Rope is great for your legs, hips, core and most importantly, your heart. Grab a rope and jump at whatever speed you can. Try jumping 100 times in a row or set a timer and challenge yourself that way.

“You want inspiration, look inside yourself because you owe it to yourself, and you can do it!”These words reverberated off the walls of the crowded Soho Studios in Wynwood, as a flock of women packed the room to sweat with influential fitness instructor, Kelsey Wells.Those words, spoken by Kelsey Wells, who rose to influence in 2016 after her 'Screw the Scale' Instagram went viral, have been the rallying cry for her followers, who have elevated her to worldwide recognition.Wells has expanded her speaking platform to discuss her battle with postpartum depression, and how physical and mental strength were her savior during an inner struggle with emotional negativity.For her fans, this one-hour workout to experience Wells’ new PWR workout, was more than just a workout. It was a chance to meet someone who has made an impact on their lives.We caught up with Wells before the workout to learn more about her journey, her own fitness programming, and her new PWR workout.SF305: Welcome to Miami!Kelsey: Thank you, it’s so great to be here!SF305: Tell us a little about your new training program PWR, now available on the SWEAT app.Kelsey: PWR stands for Power. It’s hypertrophy-based weight training program geared for women. There are 450 exercises that we've filmed and included, that are classic, proven, weight training exercises. I've taken my personal favorite training techniques, such as super sets, tri sets, pyramid training, burnouts, things like that, to maximize your time and effort spent in the gym, so you can get a really solid weight training session done in under an hour.SF305: What are some of the benefits people can expect from the PWR workout?Kelsey: When I created PWR, I really wanted to take women on a strength-based journey. Not just physically, obviously with hypertrophy you're going to be building your muscle, gaining lean muscle, burning fat, and all of those things. But I really wanted women to gain confidence, and I always talk about gaining strength from the inside out. I think that the confidence you can gain in the gym spills over into other areas of your life.

SF305: What made you decide to bring PWR on the road?Kelsey: I just love meeting people. The best part about what I do is having a global community of women from all different walks of life, all different backgrounds, from different places, different stages of life, going through different things. And hands down my favorite part of everything that I get to do, is being able to meet those women, and hug them, and see their faces.SF305: On your Instagram Story yesterday, you went for a run and ended up bumping into some of your fans? Tell us about that.Kelsey: I was jogging and had actually slowed my pace to text my husband a picture of the gorgeous view that I was running along. Someone ran up to me and tapped me on the shoulder and was like, “I'm so sorry, are you Kelsey?” And I was like, “Yeah.” And they're like, “Oh my goodness, we're coming to your event on Saturday!” I was so excited. I was geeking out over it. It's just the best feeling to meet people, so I was glad they introduced themselves.

SF305: Okay, so let's get to know you, a little bit more about you. What’s your favorite food in the whole world, calories/nutrients aside?Kelsey: I think my favorite cuisine is a tie between Mexican and Italian. And one of my all-time favorite indulgences as far as dessert and treats, would be a classic glazed doughnut. I'm just a purist when it comes to doughnuts, you know?SF305: What’s your weekly routine, workout routine, like?Kelsey: I literally follow my PWR program. You can know my exact my routine if you download the SWEAT app. It begins with three weight training sessions and then up to three cardio session supplements. So I do five to six lifting sessions and one to two cardio sessions, every week, and I follow the muscle group splits that I've laid out in the app.

SF305: Do you prefer to work out alone or with a friend?Kelsey: Alone, I can't work out with a friend. That's time in my day to spend on myself. It's my therapy and that's my “me time.”SF305: What's your favorite workout song?Kelsey: Right now I love Whatever It Takes, by Imagine Dragons. I think that song is so powerful, and the message is so powerful, it pumps me up.SF305: Finally, what’s next for you?Kelsey: We have a lot of fun things coming up. Some more traveling. I hope to continue to get to meet people. And of course I'm always working to innovate my programs. In my personal life, my husband Ryan and I are actually taking Anderson to Disneyland for the first time - I am so excited!SF305: That’s great Kelsey. We wish you all the best and can’t wait to workout with you next time you’re in Miami!Kelsey: Absolutely! I'm just so grateful, thanks you guys!

The World Cup is here, so we caught up with our friends at SoccerShape to learn what it takes to train like a pro. Check out these 5 exercises that will have you training like a pro soccer player this summer.Start with a quick warm-up (light jog and dynamic stretch). Perform exercises one through five, repeat three-to-five times.

1. Wall Sit – start by warming up your legs and core with this easy to do exercise:

• Sit in a 90-degree angle with ball squeezed between your legs
• Hold for 60 seconds
• For added difficulty, squeeze the ball for three seconds and release for three seconds for the duration of the minute

2. Speed Toe-Taps/Foundation Touches - these are classic soccer basics that can also be used for a killer workout.

• Master a toe-tap tapping the ball with the sole of your foot, just under the toes, for 30 seconds
• Next, learn to do Foundation touches by moving the ball from your left foot to right foot with short, quick foot movements using the insides of your feet for 30 seconds
• Now put it all together we these three drills:
• For skill, first get familiar with touching the ball with your feet
• For foot speed, tap the ball with your foot and slowly increase speed while maintaining body control
• For cardio, do 30 seconds of toe taps, then 30 seconds of foundation touches Count how many times you touch the ball. Try to beat that number as both your fitness and skill

3. Step-Overs – This is the move that made Cristiano Ronaldo famous. The first thing to note is the ball should never move in this exercise.

• First, swoop one leg over the ball in an arcing motion, starting from the inside, going over the ball, and planting on the other side
• Next, alternate between left foot and right foot (imagine the motion of ice skating – it’s a similar movement)
• Focus on controlled movements. Use the quad, glute and hamstrings to stabilize and accelerate your legs over the ball. You want to be in an athletic position
• Now for the drill: For 30 seconds, count how many times you step-over the ball. Try to beat that number as both your fitness and skill levels increase

4. Cardio Dribbling – cardio plays a huge roll in soccer training. Try this drill to get your heart-rate up:

• Create two markers 15 yards apart - use anything: cones, a water bottle, sandals
• Dribble the ball from marker one to marker two at your best speed
• Leave ball at marker 2
• Run back to marker 1, cut, and return to marker 2
• Now dribble ball from marker 2 back to marker 1
• Leave ball at marker 1
• Repeat this for 1:30. Count how many rounds you do in 1:30. Have fun trying to beat that number as both your fitness and skill levels progress

5. SoccerShape Burpees – we’ve added a little twist to the classic burpee to spice things up:

• Start off with the ball on the ground
• Drop to pushup position with the ball within reach
• Pick up the ball when jumping back up to your feet
• Throw ball in the air above your head, 5 yards in the air maximum
• Catch ball with hands (beginner) or trap ball with foot (experienced)
• Drop the ball back to floor
• Repeat the Burpee
• Repeat for 30 seconds and count the number of SoccerShape Burpees you're able to do in 30 seconds. Have fun trying to beat that number as both your fitness and skill levels improve). Advanced players can try the SoccerShape Burpee without ever touching the ball with your hands