Lifestyle

Work-Life Balance? I used to be a firm believer in work-life balance until everything got mixed up. Loving your job and wanting to grow a business to eventually leave your job, can be extremely time consuming, often leaving you with very little work-life balance. So; I opted to believe in and practice healthy lifestyle habits to be as happy and balanced as possible.Everything in life is so intertwined, that the idea of creating separate schedules for work and life can get complicated; after all, work IS life and life IS work.With practice, I’ve learned these 7 healthy habits listed below to keep my work and life as balanced as possible. Today, I’m paying it forward and sharing the healthy habits with you.1. Sleep 7 to 8 Hours Each NightWe live in a society that applauds “not sleeping”; we often hear with a tone of praise “OMG! She doesn’t sleep,” as if that’s something to be proud of. We all have cram days, days of endless problems, but making sleep a priority is necessary. Our mind needs to rest, not only to be more alert at work but to lead a healthier life. Starting tonight, try getting a full night's sleep – you will notice the difference in your mood, your attitude, your performance at work and it's truly the first step to mastering healthy lifestyle habits.2. Practice AromatherapyMy sister taught me this trick and I’ve put it to work more times than I expected. Carrying a little lavender essential oil bottle is… essential! Rub it on your wrists and inhale whenever you feel stressed or in the need of that 5th cup of coffee; trust me, at some point coffee stops working and you need something deeper to liberate your mind.3. Take a Smart Lunch BreakWorking in an office, or working from home can be very daunting. You never see the light of day and this can lead to feeling tired, unmotivated and even depressed. During your lunch break, take a walk outside, see the sun and breathe fresh air. This will help you release stress, concentrate in something else than your laptop, free your mind for a couple of minutes and feel more energized to continue the day! Healthy lifestyle habits is about the little things.4. Exercise FrequentlyI would say this one is one of the most important tactics to keep healthy lifestyle habits alive. Exercising does not mean one hour or 1.5 hours a day. It means, 20, 30, 45 minutes and it can be anything from yoga, pilates, walking, running, weight lifting – find what makes you feel good. Some workouts I have tried and recommend are Yoga with Adriene and BBG by Kayla Itsines – but also, STAY FIT 305 always has great workout deals and locations to try in South Florida; make sure to take advantage!5. Plan Your Day the Night BeforeDon’t wait until 9am to start planning your day as you will waste time as soon as emails start coming in and then my friend, you will be overwhelmed. Before you leave the office or shut down your computer the night before, get a pen and paper to plan your next day. Some questions to ask yourself as you plan your next day are:

1. What didn’t you get to?
2. What’s priority?
3. What can wait for next week?
4. What deadline is coming up?
5. Do you have any calls/meetings scheduled?

6. Don’t Text While Working No matter how much we love what we do, we all love taking breaks and that’s ok. The thing to note here is that breaks, should be breaks. You are not working effectively when you are texting your friend/mom/boyfriend every 10 minutes during the workday; by doing this, you will find yourself working until 9pm and this is when burnout and bad moods start to happen; obviously not the way to go with if you are trying to implement healthy lifestyle habits into your life. So, designate 5-10 minutes every 3 hours to take care of personal matters, get coffee or simply take a break.7. See a friendWe focus so much at work and in finding ways on how to become better bosses, managers, entrepreneurs, whatever… but, how much time do we spend finding ways to become more human? Life is made of moments, personal touch and real laughs; reach out to a friend, meet for coffee, wine, or a simple movie at home. I can assure you, your friend was looking for something to do other than work; match made in heaven!I strongly believe in these 7 healthy lifestyle habits and try to put them to work daily for a happier work and personal life. Can’t wait for you to try these 7 healthy lifestyle habits and let me know how you feel about them!For more on me and healthy lifestyle habits articles, visit my site: www.ahintoflife.com

We’ve all been blessed with different body types. And when it comes to the booty, most of us are on a quest to accomplish one of two things: add more junk in the trunk or trim down that tush.Besides the aesthetics of a toned and lifted derriere – and regardless of the backside “look” you are going for – properly functioning glutes are necessary for the safe and proper performance of many daily activities, including walking, running, lifting and squatting.Unfortunately, the gluteal muscle group has a tendency to get lazy and go on vacation, frequently forcing other muscles to take over (namely your hamstrings and low back muscles). This can eventually lead to pain and possible injury. More reason to get those glutes in gear!Studies show that most people achieve greater gluteal contraction during body weight exercises (as opposed to squatting or deadlifting heavy weights), so try these three exercises that – when performed properly – will result in proper activation of your glutes…and are sure to have you feeling the burn.

1. Bridges - Forget about how much weight you can lift, let’s get back to the basics. Bridges are a great, simple exercise to really target gluteal activation.

• Lie on your back with knees bent and heels close to your bottom.
• Roll the hips up off the ground, trying to avoid any extension in the spine. Pressing the arms down into the ground will help engage your lats, which will also engage your gluteal muscles.
• Hold for 5-10 seconds and repeat for several minutes. To add a challenge, try a single leg variation.

2. Quadruped Hip Extension - You will often see these exercises (also called donkey kicks) performed in the gym improperly, causing the low back muscles to overcompensate for the glutes. Try this variation to ensure proper execution.

• Get on your hands and knees. Drop down onto your elbows.
• Sit back on your heels until your bottom is about six inches away from your heels (to take up the slack in the low back).
• Reach one leg behind you and place it on top of a block so it is almost in line with your hip.
• Pull the belly up and in, lifting the leg off the block without shifting to the stance leg side.
• Make sure to keep breathing throughout each repetition.
• Perform 15-20 repetitions on each side.

3. Single Leg Stance Kettlebell Slingshot -Believe it or not, the kettlebell is one of the premiere booty-strengthening items in your gym, particularly because it is perfectly suited to build gluteal strength efficiently.

• Stand on one leg with a kettlebell in the ipsilateral (same side) hand.
• Balance on one foot as you pass the kettlebell in front of your body to the other hand, balancing for several seconds.
• Then pass the kettlebell behind the body, back to the other hand. Try and maintain balance when transferring the kettlebell from one side to the other, keeping foot/ankle stability and a straight leg.
• Repeat for 2-3 minutes on each leg.

Any of the above exercises can be done at the gym, in your home or even during a break from sitting at your desk. All that matters is that you do it, especially if you are looking to give your backside a facelift.

The American College of Obstetricians and Gynecologists recommend that health pregnant women get at least 150 minutes per week of moderate-intensity aerobic activity.You may be able to keep up with your pre-pregnancy routine and you may need to adjust a few things due to some normal anatomical, cardiovascular, respiratory and metabolic changes. Personally, my fitness regimen shifted a lot from trimester to trimester depending on my energy levels, comfort and belly size. Make sure to check in with your doctor before starting a exercise program.It can be a good idea to attend classes that are created specifically for pregnant women as the teachers are usually trained for your specific needs. The good news is that there are several world class prenatal fitness classes in Miami.Prenatal yoga tends to be the most popular prenatal workout, presumably because it is gentle and the stretching helps release tensions that build up from carrying around the extra weight. I loved prenatal yoga, especially when I was in my third trimester. These Miami yoga studios offer prenatal yoga classes: Om Beats Yoga Studio, Synergy Yoga, Mamaste Yoga. I also loved the Slow Flow Restorative class at Green Monkey when I was pregnant.Prenatal pilates - pilates is one of the best ways to strengthen the inner core, which is crucial for postpartum recovery. Body Belly Baby is a Miami favorite for prenatal pilates.Cycling - I enjoyed cycling while I was pregnant because it was low impact. I want to note here that I decreased the intensity significantly from my pre-pregnancy classes. I self-monitored and was careful not to overexert, meaning I didn’t always follow the teacher’s prompts and did not engage in competition. If you’re not sure if this is right for you, ask your doctor.

*Read: Where to Spin in the 305 in 2018*

Walking - walking is one of the easiest workouts and has so many health benefits. Walking feels particularly good later into pregnancy when everything can be swollen. Get in your walks early in the morning or as the sun is setting to escape the brutal Miami heat. Here are some lovely walking paths in our city:

• Miami Beach Boardwalk
• Venetian Causeway
• Matheson Hammock Park

Are you pregnant and already worried about how you’re going to get fit after having your baby? The good news is that you don’t have to wait until after delivery to get started on your postpartum fitness program. Official recommendations and research indicate that postpartum health can actually start when you get pregnant. It is important that you consult with your doctor before starting any exercise program.The benefits:If you have a healthy pregnancy, working out can:

1. Make it easier to re-engage in fitness programs According to the American College of Sports Medicine’s postpartum exercise recommendations, it can be easier to pick up a fitness program postpartum if you had been engaging in moderate exercise throughout your pregnancy. You won’t be the fittest of your life while you’re healing from childbirth, but it will give you a stronger foundation to start from.
2. Possibly decrease your risk of developing postpartum depression. A shocking number of mothers suffer from postpartum depression - 1 in 7, according to a study published in JAMA Psychiatry. A meta-analysis published in the journal Birth demonstrates that “physical exercise during pregnancy and the postpartum period is a safe strategy to achieve better psychological well‐being and to reduce postpartum depressive symptoms.”
3. Help you with postnatal weight loss one study found that nutrition and exercise programs regardless of intensity helped women see a decrease in weight retention at [2 months postpartum].

How should you workout during pregnancy?In general, the recommendation is that you can keep up any exercise you were doing prior to becoming pregnant while pregnant, but should not start anything new.

*Read: 10 Tips For Working Out During Pregnancy*

Though, there are several other things to take into consideration when choosing your prenatal fitness program:

1. Understand that there are several cardiovascular, respiratory and metabolic changes that occur in your body that may make it such that your heart rate increases or that you tire more easily or become light headed when you exercise, so you may need to adjust your usual fitness regimen.
2. Know that your pregnant body produces the hormone relaxin which loosens the ligaments around your joints, making you more prone to injury.
3. Keep in mind that there are some positioning considerations, such as: it is advisable not to lay on your back after the 1st trimester, not to do deep twists and not to overheat / overexert.

I tried every workout under the sun when I was pregnant, some worked (yoga, cycling), some did not (running, HIIT). Everyone is different, the important thing is that you work with a doctor to find a method of movement that is right for you and your body and your baby. Try one of these top prenatal classes in Miami [link] Have you already had your baby? No worries, you can still get fit! Check out this guide for getting your fitness groove back in Miami.

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.

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

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

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

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

Every bride-to-be knows that planning for your big day is a big deal full of big decisions. But when it comes to getting photo-ready for your dream wedding, it’s all about looking and feeling your absolute best. That means moving your pre-nuptial fitness plan to the top of that wedding checklist. And since not all wedding dresses (or bodies) are created equally, how you exercise matters - especially if you’re looking to achieve a toned look without any added bulk.With South Florida’s wedding season traditionally ramping up in the Fall, now is the time to kick your health and fitness into high gear. By following these helpful hints, you’re sure to trim down and tone up in time to tie the knot! Find The Right Workout Plan Many brides are on a mission to shed unwanted pounds and tone up before the big day. To achieve your desired result, we recommend combining cardio exercise (jog, cycle, dance, whatever) about three times a week with a strength training routine (lifting weights are key to this operation!) three to four times a week. Increasing muscle tone increases your metabolism, which improves your ability to burn calories even at rest. If getting to the gym is a challenge, try doing pushups at home or investing in small weights (5-10 lbs) and doing a few sets of bicep curls or shoulder presses. Squats and lunges are also a great way to build up the muscle tone in your legs.Going for a strapless dress? Then it’s time to focus on shaping those shoulders and arms. Opting for a backless number? Well, then it’s those often-neglected back muscles that need a little extra TLC. Pilates is the perfect complement to hone in on those areas that will be on full display to your guests and the many cameras. Watch Those CaloriesWeight loss is a marathon, not a sprint. Losing a pound or two a week is reasonable, as is eating a well-balanced diet. That means there’s no need to ditch all carbs. But now is the time to choose your calories wisely. Before engagement and bridal festivities (hello high-calorie cocktails and sweet treats!), make sure to drink lots of water and fill up on healthy snacks so you are less likely to overindulge. Bottom line: plan ahead. Oh, and put a pic of your dress on the refrigerator to remind yourself that’s it all worth it. And remember: it’s not about starving yourself into a stick skinny frenzy. It’s about becoming the most confident, radiant version of you!

Start EarlyThe early bird gets the worm, especially when it comes to whipping yourself into wedding shape. Most brides begin wedding planning at least 6 months out, the perfect time to get your booty in gear. It takes 8-10 weeks for the body to respond to a consistent strength-training program, and longer to really see and feel those physical changes and muscle definition. So get moving.On the food front, we know that healthy and sustainable weight loss is 1-2 pounds a week. In other words, this is not the time to wait until the last second and then cut all carbs in a last-ditch effort to lose weight. Nobody wants to feel grumpy or deprived on such an important day, and going carbless as a last-minute resort can affect energy levels, mood and cravings. Find a well-balanced eating plan that works for you, and stick to it. You will thank yourself later. Reduce Stress & Take Time For YourselfThis is the last – but certainly not least – piece of the puzzle. While wedding planning can be super stressful, we know that thanks to the stress hormone cortisol, stress and weight loss are closely linked. When we are under stress, and our bodies go into fight or flight mode, it is much harder to lose fat. Plus, stress can suppress the immune system, and cause weight gain, cravings, mood swings and illness in general.Do your best, but don’t make yourself crazy. You will be a beautiful, glowing bride no matter how many squats you do and calories you count. Pick a flattering wedding dress, relish in the love of family and friends…oh, and opt for that open bar.

“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

Whether you’re a fitness newbie or have years of practice doing planks, squats or bicep curls, one thing is for sure: your body WILL benefit from a private training session. In addition to spicing up your exercise routine, here are seven reasons your practice, physique and fitness regimen are sure to benefit:

1. Personal Attention. Why share the spotlight with a room full of class-goers when you can have the attention all to yourself? During one-on-one sessions, your instructor can focus on how you perform each exercise, and subsequently provide specific instruction to help you better understand proper alignment and performance of the exercise. They can assess where and how you may be compensating or “cheating” and give you cues and feedback on how to get the most out of each exercise. Enjoy your “aha moment” in these private sessions as you realize how each movement is really supposed to feel.

2. Customization. Private sessions allow the instructor/trainer to design a program with your specific needs and goals in mind. Want to improve the muscle tone and strength in your arms? No problem. Your instructor can gear the flow to incorporate all the upper body exercises you want. Looking to focus on stretching today? Your wish is basically our command. And if you don’t know what you want or need, then leave it to the instructor. Most of us can assess what your body most needs, and then personalize our program to get you into the physical shape you deserve.

3. Quality vs Quantity. In private sessions, you can’t get away with just muscling through any exercise the way we can during group classes. Your instructor will always get the best from you, and in turn, you will really “FEEL” how each exercise is meant to be performed. You will leave each session feeling a sense of true accomplishment…and probably a little sore (the good kind)!

4. Injury-Related Concerns. This is a biggie. Many people with injuries avoid group classes for fear of re-injury. That’s why one-on-one sessions are perfect for clients looking to recover and/or prevent injuries, as well those ready to get back into their fitness routines. During a private session, instructors help guide you through a program that is safe and effective for the most important person in the room…YOU! They will show you proper performance of each exercise and teach you modifications that you can apply in a group class. And if, for example, you have a cast on your arm, we can continue to strengthen your legs.

5. Growth. Exercise and fitness, like many other areas in life, is a practice. That means that in order to grow and improve, you need consistency. Striving to get into a more advanced group class? Or were you struggling with an exercise that was taught in class recently? Then private sessions are the perfect safe place for you to work on and practice those exercises that may be too advanced to learn in a group setting.

6. Carryover. As a result of consistency and one-on-one attention, you will see a higher level of carryover from one session to another. You will also see an improvement in your performance during group classes because you will now have the tools to fine-tune the movements performed during a group class and experience a more efficient workout while in a group setting.

7. Fun! While working out with friends in a group is always a good time, having some one-on-one time with your own instructor is a blast! You’ll laugh together, develop a rapport and sweat your way to new and improved physical capacity.

If you’re just getting started in the workout world, then scheduling a private session is the optimal way to get a good understanding and foundation of proper form and alignment so you can get the greatest benefit. And if you’re already a fitness junkie, scheduling a private session on a monthly or regular basis can help challenge your body to take it to the next level.But you don’t have to choose. Try mixing and matching. But whatever you decide, just remember to take care of your body…it’s the only place you have to live.

It’s that time of year once again, the holiday season is upon us. Lights are going-up, tree-stands are appearing on street corners, and party invites are going out. The frenzy is starting to build. But this year, STAY FIT 305 wants to help you keep a serene outlook in the face of stressful family gatherings and chaotic holiday shopping.We enlisted Health Coach Luciana Ferraz of Blueberry Bunch to share some top tips on how to stay relaxed as the end of the year, and all it brings, approaches.Here are six top tips for staying calm, cool, and collected during the holiday season.

1. Meditation. Allow time to sit quietly for 10 - 20 minutes when you wake up. This practice will set the tone for your day and will slow down any anxiety or stress that you may be feeling.
2. Breathe. We can all attest that the more we run around, the more we can get bogged down by feelings of anxiety. A simple breathing technique can re-center your body-mind connection, providing you a sense of peace. Try full belly breaths by inhaling and exhaling slower for 5 minutes or so. This is a great practice at a busy shopping mall, or on your way to a family dinner.
3. Make time for movement. Maintaining an exercise routine during this time of the year is key. Exercise naturally boosts serotonin levels which contribute to lower stress levels. Exercising will also burn those extra calories that you may consume from so many social activities. Check-out STAY FIT 305's 10 Tips For Staying Fit During the Holidays.
4. Get your ZZZZs. Getting plenty of sleep is not only good for your skin and immune system and energy levels, but also for your mood. Rest as much as possible, cat naps count too!
5. Make your home a calm environment. Diffuse essential oils and light candles around the house. Making your environment feel cozy gives you the opportunity to relax and unwind when at home.
6. Schedule some ME time: Caring for yourself is the first step in caring for others. Schedule some time for a massage or any other pampering activity that appeals to you. You will be more open and present to others.

Luciana Ferraz is an integrative nutrition health coach, who founded Blueberry Bunch to help busy people discover their ideal work-life balance and better manage the stress of everyday life. Learn more about her here.