Lifestyle

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!!

Another day in of shelter-in-place, another virtual workout. The class on Instagram Live or Zoom is the closest thing you have to being back at your favorite gym. Your train of thought will probably go a little something like this as you sweat your way through the workout from the comfort of your home.

Check out STAY FIT 305's upcoming Virtual Sweat Series!

1. Time to get up off the couch and change for class.
2. OH WAIT. I exclusively wear workout clothes these days.
3. I have all these cute workout clothes that don't even matter anymore…
4. Which workout did I say I would do today?
5. There are so many options.
6. Too many options!
7. Let me gather my equipment.
8. Oh wait - I literally only have a mat right now, that was easy.
9. Should I stream this on my phone?
10. No, let me use my laptop.
11. Okay, we're all really doing this.
12. Is this warm-up more aggressive than usual?
13. Do I usually start sweating only 2 minutes into class?
14. I hope the neighbors aren't watching me.
15. I can feel the homemade banana bread just sitting in my stomach.
16. Why is my family bothering me right now when I'm trying to workout?
17. What was that last move the trainer did?
18. Uh oh, we're starting the circuit, guess I'll figure it out as we go.
19. I could stop right now.
20. No one can really see me.
21. 30 seconds is so long when I can't see a timer.
22. Should I do this last rep?
23. Come on, you've been sitting on the couch all day, just finish this workout.
24. Ah, the trainer just yelled at me to keep moving.
25. How do they still manage to harass me through the computer screen?!
26. Having my pet watch me this whole time is only slightly awkward.
27. Wow! I am really killing this workout!
28. I am doing burpees. At home.
29. My self-discipline is amazing!
30. How many more minutes?
31. Last set.
32. I can't feel my tricep.
33. I survived.
34. Time to clean up my sweat.
35. I'm already sore.

We’re 7 weeks into quarantine and chances are you’ve finally figured out a way to get that gel polish off your fingers.

If your unpolished fingers are making you sad, don’t worry, we got you! We caught up with Miami-born and raised, YouTube beauty sensation and Influencer Kathleen Fuentes, better known as KathleenLights, who has embarked on her first solo project: a vegan, cruelty & Seven-Free nail lacquer brand, Lights Lacquer.

With a new nudes collection coming out May 7th, Kathleen shared some inspo behind the line as well as tips on how to perfect an at-home manicure.

What was your inspiration behind your new Lights Lacquer collection?

My newest collection, “Y.N.B.B” (Your Nails, But better) is inspired by a collection of timeless nudes. The colors of this quality, highly pigmented formula of nail polish that glides on smoothly are inspired by my favorite classic nudes that include light, medium & dark tones, including Mila, Matilda, Lyla, Emma, Alyanna and Olivia. Each shade represents a unique personality and was created to provide users with a sleek, polished, natural look that softly, transforms & elongates the nail palette.

What tools do you need to create the perfect at-home mani/pedi?

Aside from a solid file and your favorite polish, I personally can’t do my nails without cuticle remover or moisturizer. It’s my favorite and only way to keep a manicure looking fresh.

Do you suggest cutting our cuticles or leaving that to the pros?

I personally like to push my cuticles back so I don’t have to cut them, but it’s all about preference. Some people are better with cuticle cutters and feel comfortable using the tools. 

Tips for painting your other, non-dominate hand?

I always leave my thumbs unpainted so that I can use that nail to clean up around the edges or dip in acetone if I need to. It’s my favorite trick when painting my nails because you get a perfect manicure every time. 

While we’re here to talk beauty, we can’t help but notice your other line, Lights Label, that looks like the perfect quarantine-casual wear. Tell us more!

Lights Label is an accessory and apparel merchandise line that features both unique art and lifestyle products. Lights Label is designed by a small group of creatives born and raised in Miami, FL. My inspiration behind the merch brand was inspired by my Cuban culture and Miami roots. Miami is a city that birthed a generation of rebellious and resilient people. Lights Label puts a twist on classic styles to outfit those who embrace individuality. To wear Lights Label is to celebrate those with stories of struggle and endurance, but ultimately to celebrate success. All products are designed in Miami, FL. The latest drop, “De Me Para Ti” collection features cozy crewneck sweaters, biker shorts, graphic tees, and accessories. Our next collection is an ode to Miami bodegas in little Havana, but helming inspiration from Cuba’s classic “La Bodeguita del Medio.”

Now let’s play a little game of rapid-fire answers:

Favorite way to workout?

I don’t work out as much as I should, but I’ve started to work on my flexibility. My goal is to do a full split very soon! I also enjoy swimming.

Favorite place to grab a healthy meal?

I’ve been doing lots of cooking un quarantine using Hello Fresh, but when I’m not being healthy, I love Barton G.

Coffee order?

I love all coffee. It's ALL good to me, but iced coffee is my go-to. Bones is my favorite.

Beach or pool?

Pool

305 till I die, or sights set on another city?

305 till I die!

With the current situation we are all facing, our workout routine looks a whole lot different than it did a month ago. Thankfully there are a lot of options that allow us to continue our fitness grind. Here are recommendations from three Miami instructors to make the best of our home workouts.

Plan for the week and commit

Bea Quintero, instructor at JetSet Pilates in Brickell, recommends to “plan for the week, set intentions and commit”. If you are a morning person, like her, make sure you do your workouts as soon as you wake up to get your day started. Plan to take an IG Live or Zoom class.

"Challenge yourself to stay consistent, find your favorite studio or instructor and commit to take their class on a regular basis,” says Quintero.

Besides doing her favorite JetSet pilates, Quintero also likes to practice different workouts, like dance cardio or yoga.

“Listen to what your body needs - do you need a good sweat? Do you need a good stretch? Balance!”

Find your workout space

Juan Guzman, instructor at Antidote Fitness Lab mentions “it’s important to find a space that could be in your house or in your yard that you can designate as a workout space. A spot where you can escape from your kids, pets or responsibilities for 25-45 minutes.”  This will allow you to find the right mindset to challenge your body wholeheartedly, or disconnect and reset your mentality for the rest of the day. 

Stay present

Anny Noratto, yoga instructor, says “meditation is key in order to set goals, stay active and not letting our minds interfere or have stress take over our day. It’s important to stay present!”

Noratto recommends doing yoga because it can help our minds during these difficult times and any routine that helps you move will work.

Find a workout partner

“Find an accountability partner” recommends Guzman. Try doing FaceTime or webcam with someone so you can exercise at the same time and feel motivated.

Remember the post-workout feeling

Ithappens to all of us, sometimes we feel lazy and we just don’t want to workout. When this happens, Bea recommends to “remember how good you feel after your workout to keep youon track, this is my favorite feeling! Remind yourself that any movementis better than no movement!”

As COVID-19 spreads across the nation, many of us are searching for what we can do to protect ourselves from the virus, right now. With no evidence-based treatment or cure available as of the publishing of this article, this desire might be leaving some of us feeling a bit powerless when it comes to our health. 

To make things more confusing, there seems to be an onslaught of messages and advertisements about all sorts of immune-boosting supplements and tinctures with promises to keep us safe.

*RELATED 9 Ways to Boost Your Immune System

How are we to know what is true and what is nonsense? We caught up with Miami-based dietician Lucette Talamas MS, RDN, LDN (@MiamiDietitian) to help us navigate home-based health during this unprecedented time. 

Is there anything that we can do at home, on top of social distancing, wearing a mask, and diligently washing our hands, to protect ourselves from COVID-19?

Lucette: There is no known evidenced-based treatment to prevent or cure COVID-19 yet, but there have been products and supplements claiming to do so. As we anticipate advancement in FDA approved treatments and a vaccine, we have to take precaution to avoid supplements and products that are not backed by science and may actually cause harm to your health.  

What we do know, however, is that a healthy diet can provide essential nutrients to help strengthen a person’s immune response to fight off pathogens.

So, certain foods can help us boost our immune system?

Lucette: Our immune system is always running and fighting off viruses and bacteria. The idea behind a healthy diet and healthy lifestyle is to help your immune system run at its best so it will be ready to fight off any infection caused by a virus or bacteria. 

Foods rich in vitamin A (or beta-carotene), vitamin C, vitamin E, and other nutrients like B vitamins, iron, and zinc help keep your immune system functioning optimally. (you see, it’s not just about Vitamin C!)

What are some healthy diet and lifestyle tips that will help support a healthy immune system?

Lucette: 

• Eat a healthy, balanced diet. This includes eating the right amount of calories to support a healthy weight. A low-calorie diet (i.e. less than 1200 calories per day) will not help you meet your macronutrient and micronutrient (vitamin and minerals) needs that will help your immune system run efficiently. 
• Food first approach – eat your nutrients. Unless your healthcare provider has ordered for you to take a certain dietary supplement, you can obtain all the nutrients from a healthy diet. Dietary supplements carry risks such as unproven efficacy, untested and undeclared ingredients, and possibilities to exceed recommended upper limits of certain nutrients. Avoid the risks, and practice a food first approach. While all-natural, unprocessed foods provide nutritional value, these food below are particularly high in the following immune-supporting nutrients: 
• Vitamin A rich foods: carrots, sweet potato, red bell peppers, green leafy vegetable like spinach, broccoli 
• Vitamin C rich foods: citrus (oranges, lemon, limes), red bell pepper, tomatoes, melon, kiwi, strawberries, broccoli 
• Vitamin E rich foods: almonds, sunflower seeds, peanuts (or their nut butters), vegetable oils, wheat germ oil (*these are also high in healthy fats, so practice proper portions when enjoying) 
• Vitamin B6: chickpeas, tuna, salmon, chicken breast, turkey, potatoes, whole grains, beans 
• Zinc: Beef, seafood, poultry, beans, pumpkin seeds, almonds, & cashews, dairy – milk, cheese, yogurt 
• Iron: beef, white beans, lentils, tofu, kidney beans, chickpeas, spinach 
• Probiotics (health bacteria that live in your gut): Fermented foods like yogurt and kefir, non-dairy sources that contain live cultures
• Prebiotics (they help nourish the probiotics): whole grains, artichokes, onion, garlic bananas 

• Other healthy lifestyle recommendations to support a healthy immune system include: 
• Regular exercise
• Getting adequate sleep
• Minimizing stress

Now that we may have more time on our hands, it’s a good opportunity (and distraction) to get back into the kitchen and practice cooking skills with your family. Challenge yourselves to include some of the foods listed above in your dishes! 

We are grateful to Lucette for sharing this invaluable information. While it might be tempting to find a “miracle cure” in your kitchen cabinet, the truth is that until we find a vaccine and/or cure, our best defense against COVID-19 just may be staying home, washing our hands, wearing facemasks, following government advisories, and doing our best to maintain a healthy lifestyle while sheltering at home.

Sheltering at home with your children while also working, homeschooling, parenting, trying to squeeze in self-care, and keeping up with your fitness routine is a unique and trying challenge. If you’re a parent, you might have previously had the luxury of taking some time to yourself on a regular basis to head to the gym and focus on your workouts. However, with everyone home from school, the office moved into the house, and all of the gyms closed, it might feel nearly impossible to keep up with your fitness regimen. 

I have been a personal trainer for new mothers and a work-from-home mom for years. Through the journey, I have discovered several strategies that can help you stay on track with your fitness routine while your whole family is home 24/7.

1. Make it a priority.

In my opinion, this is hands down the most important step to making sure you get in a workout. Make your daily workouts a must. This means you are committed to getting in your workouts no matter what. You may have to do your workout under less than perfect circumstances or sacrifice another part of your schedule in order to get them in.   

2. Ask a partner to dedicate time to child care during your workouts.

While not always possible, this is a great way to make sure you are still getting in some ‘me-time,’ even while everyone is sheltered under one roof. Create a schedule with your partner to identify which times are yours to spend alone working out and find a quiet space where you can exercise sans family. 

3. Get in workouts during nap times or school times.

Depending on the age of your children, you might be able to schedule in a dedicated workout time during their regular scheduled nap or digital school activities. Again, this may mean sacrificing some other activities that you need quiet time for. Children’s schedules tend to fluctuate a lot in the early years, so be open to changing things around every so often.

4. Restructure your workouts.

You may not be able to find time these days to get in a full hour of working out alone, but I bet you can find 20 minutes, or even two 10 minute periods. Consider doing shorter, higher intensity workouts to make sure you get them in.

5. Get your kids involved in your workout.

If you can’t find time to workout alone, make it a group activity! When my daughter was a baby, she loved being a part of my exercise routine. Now that she’s older, she’ll join me for my workouts by basically using me as her own personal jungle gym or following along with what I’m doing. 

6. Compromise.

If you are trying to work out with your child in tow and they don’t seem to want to let you get creative. Last night, I ate lego “pizzas” in-between weight lifting sets. It took quite a bit longer than usual, but I was still able to get in my full workout while playing with my daughter. 

7. Find an accountability buddy.

Digital accountability buddies work too! Committing to working out with one of your local trainers or teaming up with a friend to do an online workout can help you stay committed to showing up for your workout, no matter what.

This is undoubtedly a tough time for trying to keep up with everything in your life. While everyone’s situation is different, I would argue that self-care through fitness is especially important during difficult times. Though it may be challenging, doing what you can to keep up with your workouts may be more important now than ever. 

We all know how hard it can be to feel like you got a decent workout at home. One way to ensure you get a good sweat going is with a HIIT circuit.

HIIT (High-Intensity Interval Training) is a way of exercising that involves timed bursts of highly cardiovascular exercise combined with shorter periods of rest or low-intensity exercise. For short workouts that accomplish a lot, HIIT is hard to beat. Not to mention it can be done with little to no equipment.

Here is a great 30 minute HIIT workout for you to try at home that will challenge your strength, endurance, and power!

Round One

3 sets of 40 seconds squats, 20 seconds jump squats

30 seconds of rest between sets

Round Two

3 sets of 30 seconds work with 20 seconds rest

Split squat jumps and lateral jump burpees

Round Three

3 sets of 20 seconds work with minimal / no rest between

Lateral bounds and mountain climbers

HIIT training is a great tool for fat loss and building stamina, but to really maximize your results I recommend combining interval training with healthy eating, your regular strength training routine, and even the occasional steady-state cardio workout.

Adding variety and mixing up your workouts will ensure that you’ll continue seeing results from your training.

If you have any questions about training, please don't hesitate to reach out to me at sweatwithsierra.com.

With gyms closed and walking outside amongst the only activities still allowed during our Shelter-in-Place order, it seems as though more South Florida residents are heading outside to get in their daily walks and workouts. Getting outside in the beautiful weather can undoubtedly be beneficial to our mental and physical health, but a recent white paper released by researchers at KU Leuven and Eindhoven University of Technology encourages us to be cautious with our social distancing by avoiding other people’s slipstreams while walking, running, and cycling.

Please note that this research has come under scrutiny from the scientific community because it has not yet been peer-reviewed, was not conducted by virologists, and does not consider viral load. 

The Belgian and Dutch researchers found that while staying 6 feet apart is “very effective for people who stand still indoors or outdoors in calm weather,” when you are walking, running, or cycling outdoors, you risk entering into a cloud of microdroplets from another person’s slipstream, which is what researcher Bert Blocken, professor of civil engineering at Eindhoven University of Technology and KU Leuven, defines as “the zone that arises right behind a person when they are walking or cycling, and which pulls the air a bit along with this moving person." 

The research was conducted by simulating the release of saliva particles from people walking and running in different configurations e.g. two people side by side, diagonally behind and right behind each other. 

The researchers found that:

• The risk of contamination is greatest when people walk or run closely behind each other and therefore in each other's slipstream.
• Social distancing plays less of a role for two people who walk or run side by side in calm weather. The drops then end up behind the duo. 
• Those who move in a staggered arrangement are also less likely to catch saliva droplets from the predecessor, at least when there is no substantial cross‐wind. 

Their findings have been visualized in this simulation video tweeted by Professor Blocken. Based on the results of this simulation, the researchers offer the following advice:

• Keep a distance of at least ~13ft 1.5 inches to ~16 feet, 5 inches (4 to 5 meters) while walking behind someone in their slipstream.
• Keep a distance of at least ~32 feet, 10 inches (10 meters) while running or cycling behind someone in their slipstream.
• Keep a distance of at least ~65 feet, 7.5 inches (20 meters) when cycling fast behind someone in their slipstream.
• If you want to overtake someone while cycling, start staggering from a long distance of ~65 feet, 7.5 inches (20 meters).

Along with the criticism, many people have used this white paper to question the safety of running, walking and biking outside altogether. An April 8 tweet by researcher @bertblocken attests that: “Cycling & running are not big risks for #COVID19 spread. But moving closely in slipstream is. This holds everywhere, also when walking in supermarkets, shops, etc. No need at all to ban running or cycling. #COVID #coronavirus.”

As of now, nothing has changed in the national recommendations for social distancing, even while heading outside to stay active. This research might make you consider being extra conscientious of your social distancing, by avoiding other people’s slipstreams, while getting in your outdoor workout. 

Read the full white paper here.

We have the opportunity to make the most out of our time at home. I challenge you to tap into your creativity and find ways to stay productive, active and at ease. These are just 4 helpful tips that will get you through your days right now.

1. BREATHE

Focus on inhaling the good, and exhaling the bad. We now have more time to focus on our breathwork. Creating a breathing pattern can settle our heart rates, and ultimately ease our minds. Start slow and steady, inhaling through your nose, exhaling through your mouth. To advance this, you can hold your inhale on a 3 count and exhale slowly through pursed lips, relaxing your face. Practice this when you’re feeling worked up or uneasy. You’ll notice that your breath will calm you.

2. POSITIVITY

During a time like this, we are stuck at home with our own thoughts, and unfortunately, the news. It becomes easy to fall prey to all the negative things going on. Trying to stay positive right now, will be an actual task for you. The best way to practice positivity is to delve into it. Try creating a list of 3 positive things you’ve heard or experienced throughout your quarantine time. You’ll notice that when you focus on the good, you start to experience more good around you, eventually growing that list.

3. PRODUCTIVITY

 It’s so easy to just sit at home right now onthe couch and watch TV. But, what if I told you that time would fly a lotfaster if you actually did work, an activity, a task? Now is a great time tocomplete things you were always trying to do until work or life got in the way.Try to pick a task for each day, start with smaller tasks, once you build somemomentum, tackle the bigger things.

4. SELF-CARE

We need to prioritize self-care, now more than ever. While it is easy to neglect ourselves on a daily basis, we actually have the time now to do something for ourselves. Mind you, this does not have to be a huge thing. Maybe you do a face mask, take a relaxing bath, or even workout, something small, that solely is for you. Carve out at least 15 minutes of your day for “Me Time.” Focus on what makes you happy and can bring you joy even in this uncertain time.

Let us not lose ourselves completely, let us stay calm, stay positive and stay connected. We are in this together and we will all get through this together.

As we enter into our first full month of quarantine, many of us are starting to feel the effects on our beauty routines. Greys and roots are peeking through, manicures are chipped, and our skin is missing your regularly scheduled facials. Cleary there are much bigger problems in the world, but there is no need to have added stress because you’re not looking or feeling your best. Thankfully, there are a handful of beauty pros offering you ways to keep your quarantine look on point. 

Right before COVID-19 drove us to stay home, we visited Vanessa DaSilva, @nkd.beauty, for an incredible facial. We will report on the treatment once she reopens her doors (FYI, it was amazing!), but for now, she is offering 30-minute virtual consults for only $30. It includes skin analysis, treatment, and product recommendations and an effective daily skincare routine guidance. Follow her on Instagram and DM her to set up an appointment. 

Roots and greys begone thanks to True Hair Miami owner Ellie Menocal. The Master Colorist is creating custom color kits and delivering them all over the city, socially distanced drop-offs, of course. New clients can text images of the current state of their hair color to 786-253-9032 and discuss hair needs with Ellie, so she can create the perfect blend. Root Touch Up Kits and Color Gloss Kits are $45 each and come with the customized color, gloves and applicator brush. Follow @truehairmiami and DM or text 786-253-9032.

Looking to lift, tighten, tone your face while easing stress? Then book a session with Dr. Elizabeth Trattner who will teach you how to properly perform the ancient art of Gua Sha via Zoom. Gua Sha, can lift and sculpt the face, improve blood circulation, help TMJ, reduce puffiness and drain the lymph, reduce fine lines, and create a healthy glow. Follow her on Instagram and click link in bio to schedule.

If you’re wondering how to pass the time during quarantine, let us introduce you to the world of face masks. The perfect way to brighten up your day and your skin, face masks are a fun and necessary step to keep your skin glowing, especially during a time of stress. Make an evening of it and mask with your quarantine crew, whether that be in person or via video chat.  

Hear Me Raw The Brightener

There is so much to love about this mask so we’ll just start with the ingredients, which include matcha green tea (more on matcha here), spirulina, lemon peel, lactic and phytic acids, swiss cress sprout extract and Bakuchiol. The mask goes on cool and smells super refreshing. There is a slight tingle that you’ll feel, but not to worry, it’s supposed to happen. It’s the lactic and phytic acids working to exfoliate your skin. It quickly subsides and when you wash off after 10 minutes, skin is clearer and tighter. You can use it as a 10-minute mask or a daily cleanser. Another huge plus is the sustainable packaging. Packaged in a glass jar the actual formula is encased in a removable and recyclable pod, so when you finish, all you need to do is replace the pod. The Brightener, $42, The Brightener Pod Refill, $32. hearmeraw.com, @hearmerawbeauty

Fré Post-Sweat Clearing Mask

With so many free streaming workouts, we hope you’re getting your sweat on. If you are, then this mask is a must. It’s designed to prevent post-sweat breakouts and acne, remove excess oils, and unclog pores. We love the fun blue color and the lightly gritty texture that helps to exfoliate while you’re applying it. $54, Freskincare.com. @freskincare

Elina Organic Sahara Soufflé

Just because we live in South Florida, doesn’t mean that we can’t have dry skin. Enter Elina Organic’s Sahara Soufflé. This super hydrating and soothing mask that contains camel milk, which is rich in natural alpha hydroxy acids, proteins, and vitamins. It can help reduce hyperpigmentation, and balance dehydrated sensitive skin.  $55, elinaorganicsskincare.com. @elinaorganics

nügg Aqua Boost Spout Pouch

Another great option for drier skin types, is nügg Aqua Boost Spout Pouch. Camellia Seed Oil, Rosehip Oil, and Aloe Juice combine in this ultra-hydrating mask to send dry, dehydrated skin packing revealing a soft, dewy complexion. Just what you need for you next video chat. $9.99, nuggbeauty.com, @nuggbeauty

Remember when I said to build in extra time for your goals for emergencies? While no one could have predicted this, emergencies always happen. That is nothing in the face of a tenacious person ready to change. That being said, I know how it feels to be gaining momentum in a certain direction and find yourself stalled; My goal for this year was to start live mental health workshops for people looking to shift their anxiety into action. Clearly that might not be something I pursue right now, but there are about 150 other things that can lead me in that direction in the meantime; working on my website, setting up an LLC, creating branding, build my audience, the list goes on.

I am here to tell you that you do not have to wait until2021 or even the end of quarantine to start becoming the person you know isready to emerge. I had a friend ask me this week how I was able to reach someof my goals in 2019 despite job stress as a social worker; the answer is bothsimple and difficult: just keep going. For a long time, my boyfriendtouted a motto to me used by lots of fitness junkies that I poo-pooed, disciplineover motivation. I love motivation, I love positive affirmations andself-help books, am a lover of life coaches and manifestation podcasts. But Ihave to admit, there are times that no matter how much love I feed myself,sometimes I just did not want to study or workout or meditate. But I did itanyway. And now I am a total believer in both discipline and motivation.

The miracle is that despite all of the nonsense that isgoing on right now and how bad I may feel internally, every time I make myselfsit down for fifteen minutes to get closer to my goals, I feel better. I feelmore in control, I see progress, and I remember, the world is what I make it.Some people (and I used to be one of them) see proclamations like that and say wellif that were true I could just *poof* happy hours and social life back toexistence, so clearly you can’t just think up your reality. This is wherethe skeptics and the motivational world collide for infinite power: have thediscipline to change everything in your scope of influence the way you want it,and your reality will change for the positive, despite the scope of realitythat you cannot actively change. These changes create proof positive of youragency in life and give you more motivation. It’s a beautiful upward cycle Iwant you to jump into with me. We can meet for happy hour later.

Chances are, whether you are starting at just getting yourlife together, or you are making big, ambitious moves, you have a myriad ofgoals you want to achieve. Now is the time to whip out that list from Januaryand reprioritize. You can also change the steps you were going to take; maybeyou are running outside or hiring a virtual personal trainer to lose weight,maybe you are starting to get fluent in a new language instead of taking in-personclasses toward a new certification. Spend some time contemplating what you cando right now. There are probably many more things than you think.Brainstorm with a mentor if you need help or search for blogs of successfulpeople in your industry.

As we settle into this new, weird reality, you may change course, but don’t give up. Do not take this as a sign from the universe that you were not meant to reach your goals. You know how I know it isn’t? Because it’s happening to the whole world. You know what else happened across this Country? Prohibition, the Great Depression, the Great Recession, and guess what, some people gave up and lost fortunes and other people thrived and came out better on the other side. Not all of that was totally fair, but at least some of it was based on the determination of the individuals who succeeded. Some of those who succeeded were totally on the up-and-up and made like Beyoncé and made some damn lemonade. Maybe with a little moonshine in it.

We are still some of the luckiest people on earth; with air-conditioned homes with internet connections, games, video streaming services, food delivery, pet food delivery, Roombas, a variety of disinfectants, video conferencing, online courses, telemedicine, and IG live workouts. Take time to be grateful and really look at your resources to map a new course to the things you want. Where you see a roadblock, look for another route, don’t take it as a sign to give in. And when you see a roadblock for many people you can help fix, chip in. Show your pals your progress and encourage them to do the same. Not to get all Rosie-the-Riveter but we really can do this. We can make 2020 our year and show the generations before and after us that we can weather a storm, and maybe even come out better for it.

When I was a kid, my dad would always have us do an ab workout during the commercial breaks while we were watching TV. He called it "couch abs" and although we didn't appreciate it much as kids, I sure do now!

Related: 4 Bodyweight Leg Workouts You Can Do Anywhere

Here is one of my favorite "couch abs" circuits of all time. Make sure to activate your abs before each exercise by squeezing your belly button in toward your spine, and flattening out your back to the floor. Do this every commercial break or if you're watching Netflix, every 15 minutes.

1. 30 second plank
2. 30 mountain climbers
3. 30 Russian twists
4. 20 reverse crunches
5. 20 leg lifts
6. 10 situps

Repeat as often as you'd like and switch up the exercises each day to keep those abs strong and happy!

The spread of the COVID-19 virus has not only brought sickness it has also brought rapid change, uncertainty and all of the emotions that come along with experiencing these types of major transitions. People in Miami and beyond are feeling overwhelmed, stressed, and anxious, and that is okay. We want to continue to deliver tools to help you navigate this unprecedented time, so we reached out to five of Miami’s top meditation teachers to share their favorite mindfulness tools for easing stress and anxiety. 

Michael Stasko

Meditation teacher at Ahana Yoga, Modern Ōm, Atmananda Yoga, and Dharma Yoga. Follow on Instagram: @michaelstasko108

This is a demanding time; one which requires us to surrender our plans, to remain more isolated and to face uncertainty. For many, if not all of us, these times call us to be more mindful and to learn how to cope with feelings of fear or anxiety that may arise. Here are some suggestions to do just that:

• Check-in with your body frequently. Direct your attention inside and search for anywhere you might be holding tension—soften the muscles of the stomach, unclench the jaw, and relax the shoulders down.
• Practice yoga, pranayama (breath-work) and meditation. Do a little bit every day. (Michael is offering free meditations on Monday, Wednesday, and Friday at 7:00 pm).
• Stay present. Breathe. If the mind carries you away into being anxious about the future, pull the plug by bringing your attention back to the breath.  
• Install these healthy affirmations deep in your mind, like an essential software update:
• I know this too shall pass. It is a temporary phase, and, just like it came, it will go. 
• I trust the universe’s timeless wisdom and process. I can accept change and grow.  
• My nature is love itself, and I am connected to everything.  I am never alone, and nothing can ever threaten that. 

Irina Vlada

Co-owner of Innergy Meditation

Our life is ever dynamic. It unfolds in every moment. The human mind has a tendency, a need, to predict the unknown flow of life, as prediction creates an illusion of safety and security. Yet, life holds no promises. That is why every moment and every breath within the moment is a gift on its own. 

Anxiety is a tendency to worry about the future, the mind disconnects from the present moment and goes on the journey of wonder about what’s next. When we explore negative outcomes, it creates doubt, fear, frustration. 

The power to address anxiety lies within the ability to maintain your attention in the present moment. Here are a few ways to raise your awareness and strengthen your capacity to focus, to be present, to be right where you are:

1. Breathe. Practicing conscious breathing is key. Your mind is powered by breath. When your breath moves, your mind moves as well. Practice: Inhale for 3 counts, hold your breath at the top of inhalation for 3 counts, exhale for 3 counts, hold your breath at the bottom of exhalation for 3 counts. Inhale consciously with full awareness to the breath. Hold the breath with acceptance of the present moment. Exhale with gratitude for this moment, for this breath, for life itself.  
2. Acceptance. Negative emotions begin to arise when we resist what is. We often develop an idea that things should be different, but the faster we adopt an attitude of acceptance, the faster we can release the resistance and accept the present moment just the way it is. There can be great peace in acceptance of difficult situations, in allowing things to simply be. Practice: Observe how you use the words ‘could’ or ‘should’. Notice what you are resisting in this current situation. Acknowledge the fact that it is already occurring. We do not have the power to change the past, yet do have the power to accept the present and create the future by accepting what is. 
3. Gratitude. Develop an attitude of gratitude. Invite your mind to find things within your reality right now to appreciate. Practice: Write down 3 things that you are grateful for today. Reflect on what showed up for you. Revisit your list every morning and continue to add new items. 

Click here for Innergy Meditations online schedule.

Ganesha Michael Shapiro

Energy Healer and Embodied Movement Teacher 

Brennan Healing Science and Kundalini Yoga Instructor at @kundaliniyogamiami 

Ganesha shares these six tips on how to calm and balance the nervous system during times of elevated stress, crisis, and/or trauma.

• Slow everything way down and hydrate with water or herbal tea as frequently as needed.
• Practice yoga, qi gong, tai chi, dance or other mindful movement practices daily.
• Practice Sitali Pranayam: Inhale slowly and deeply through a curled tongue and exhale slowly through the nose.  Imagine you are sipping or drinking honey through your tongue. Repeat for 1-3 minutes several times a day.
• Meditate, sing or chant any soothing sounds or words that vibrate your vagus nerve. 
• Feel your emotions in your body and practice active imagination. Consciously and proactively listen and stay present with the sensations, feelings, emotions, and images that arise in your consciousness as you listen to your body’s wisdom. Dialogue with them or create art following their impulse or directions; e.g. drawing, dancing, painting, sculpting, etc. 
• Speak to a licensed therapist, counselor, mentor, somatic experience practitioner, or qualified energy healer for guidance, support, and assistance with emotional regulation, if necessary.

Jasmyn Russell

Founding Teacher Modern Ōm 

Anxiety is a one-sided conversation within yourself. It stems from fear of the unknown. To add another side to the dialogue, we need to remember what gratitude looks like.

Here are a few of my favorite practices to bring you back to what you know: 

1. Meditate right when you open your eyes, rather than grabbing your phone and scrolling. Either tune in to a guided meditation (Jasmyn is teaching every morning at 7:30am), or don’t grab the phone at all, and just sit up in bed and give yourself 5 minutes or more to breathe deeply, without strain, just enough to draw your attention to the present moment.
2. Create more than you consume - Instead of mindlessly consuming comfort foods and media, take more time to cook meals from scratch, playing with easy recipes made from fresh ingredients, work on projects that you’ve been putting aside for awhile, or connect with your lost hobbies or talents. 
3. Exercise - Take advantage of the amazing digital offerings from Miami’s trainers, turn on your computer and get your body moving. Our bodies are over 60% water, and when water becomes stagnant, it becomes murky and gathers disease.
4. Connect with people whom you’ve been wanting to call. Call your loved ones, call people who inspire you, reach out to people you know who struggle with anxiety, health, depression, loneliness, or anything else and simply ask them “How can I support you?” 
5. Express Gratitude - Expressing gratitude in action makes it second nature. Gratitude defeats anxiety.

Chloe Freytag

Kundalini Yoga Teacher

Keep in mind that meditation is not an act of clearing your mind of thoughts. Your meditation practice may actually be extremely difficult, emotional, and filled with anxiety, especially now and that is completely fine and normal. The point is to commit to the practice, to sit down and be present with those emotions instead of pushing them back, let them come to the surface and feel them fully. Doing this regularly can help to release built-up emotional energy over time and elicit the clarity of mind that you might be looking for. Try this kundalini yoga to release panic with Chloe or join her for a 40 day meditation challenge.

A silver lining of staying at home while we weather through this is that we now have more digital opportunities at our fingertips than ever. Try taking this time to try classes with all of the amazing teachers in Miami that you may not have been able to make during your regularly scheduled life. 

As our community does its best to battle the spread of COVID-19, our industry has completely shifted from brick and mortar to the digital space in a matter of days. If you are a trainer or gym owner, you are probably trying to figure out how to maintain your business without your studio classes and in-person coaching. You are not alone.

Fit for Birth has been kind enough to offer our readers these ‘Start Training Online Quickly,’ tips from their online business mentorship program.

1. Decide what you are creating.  

Are you planning to do 1-on-1 or semi-private sessions? Group classes?  Or are you looking to design an automated program?

2. Choose your technology. 

Zoom is great for private and semi-private sessions.  Platforms like YouTube Live and Facebook Live are good for running group classes. If you are looking to set up an automated program or app, PT Distinction is top of our list, along with Trainerize and TrueCoach. 

3. Recruit clients.

Drop an email message every day to at least 10 (or pick a number you are comfortable with) people saying something along the lines of:  “Hey! In light of the current isolation many people are experiencing right now, I've decided to [train a small number of clients online, move my classes online, fast track a brand new program I’ve been working on]

I thought you might enjoy this training right now and wanted to reach out because I'm doing some really innovative stuff. Are you still interested in [getting fit, training for pregnancy, recovering after baby, reducing that pain] like we talked about?"

4. Sell to clients.

Go through an assessment to find out what your client wants and needs, then bridging the gap by effectively communicating and showing your client exactly how much your training can help them.

5. Collect money.

Companies are making this easier than ever.  Your clients can do an email money transfer, Venmo, create a PayPal link.  If you think you will want a more powerful cart that allows you more options like upsells/downsells or to link to a newsletter or email automation, ThriveCart is a great option with an affiliate platform.  

6. Get organized.

The quickest way to get started is on Google Sheets.  It’s an incredibly easy way to track your clients' sessions and record their workouts. It is easily shared directly with your client as well so they can train using your program on days they don't meet you.  It is good in the short-term; however, if you plan to grow your business in the future, it may be worth checking out schedulers specifically designed to help you with this. Some examples are Omnify, MindBody, and Wellnessliving.

7. Find a mentor.

Many companies, including Fit for Birth, offer online business mentorship programs to support you through the transition. 

Most importantly, don’t panic, we’re all in the same boat here. People will be looking for ways to fill the gap of their canceled in-person sessions and thankfully, many of us have the tools to move our business online. While it might seem overwhelming at first, in the end, you might just find a way to increase your revenue overall. 

Let’s face it, most of us have a lot more time on our hands and are feeling a bit stir crazy. One great distraction is to focus on your at-home skincare routine. Make it more fun and effective with these tools that will aid in “operation quarantine skin glow.”

Gua Sha

Gua Sha is an ancient technique used to lift and tone the skin andPrimally Pure’s GuaSha will detox, depuff, drain, and glow. This sustainably sourcedSerpentine Jade stone tool features divets, smooth edges, and teeth, alldesigned to give you the ultimate facial. The tool comes with instructions onhow to properly perform the technique at home. Available at PrimallyPure.com,$32. Follow on Instagram, @primallypure.

Kansa Wand

We’re confident you’ve heard of a Facial Roller, but what aboutKansa Wand? An Ayurvedic skincare secret, Kansa wands can be used on theface and body to aid in lymphatic drainage as well as toning. Repêchage® Kansa Wand is theperfect addition to any treatment and will improve the appearance of skin by toning,tightening and firming skin, while reducing the appearance of puffiness, finelines, redness and irritation. Available at Repechage.com, $55. Follow on Instagram, @Repechage.

Sonic Cleansing Brush

StyleCraft Scrubs Gentle Sonic Cleansing Brush silicone device removes dirt and makeup way better than your hands or a washcloth could ever do. The USB -powered brush has 6 speed settings that gently vibrate and bristles of varying thickness and lengths to help clean skin. Use it twice a day and skin will be left so soft you won’t ever want to cleanse without it. Available at Macys.com (currently on sale for $33.96!) and Amazon, $39.95. Follow on Instagram, @stylecraftus.

MicroCurrent

While you’re busy focusing on toningyour body, NuFace Mini, is like a personaltrainer for your face. This non-invasive device gently stimulates the surfaceof the skin, stimulating facial muscles to improve contour, tone andreduce the appearance of fine lines and wrinkles. Available at NuFace.com,$199.  Follow on Instagram, @mynuface.

It is becoming overwhelmingly apparent that COVID-19 is shifting the way we live, likely for a longer stretch than two weeks. Full disclosure: I am the quintessential extrovert, I gain energy from being out of the house, around others, and despite my rational knowledge that this will be fine, this has been an emotional time for me considering the time away from others is the safest thing for everyone right now.

*RELATED How to Deal with COVID-19 Cabin Fever

I won’t pretend to be an expert in this vastly different landscape, but I can tell you that for me, this feels like a huge loss, and I can guide you through a loss. The loss of our daily lives as we know them.

Recently the internet made fun of Sam Smith for having a bit of a breakdown, but let’s not be judgmental of one another and how we each are handling this major shift in culture.

If we can find ways to be supportive of each other right now, more of us will get through this in a positive way and come out better on the other side.

My hope is that very few of us face hard losses through this, but realistically many of us now face job or income loss, loss of at-risk loved ones, and loss of the activities in our lives that keep us emotionally healthy, and it is important in our switch to survival mode we allow ourselves space to mourn those losses, big and small. I am not encouraging wallowing, just acknowledging your feelings without judging yourself.

It is a wonderful thing to see so many people on social media rallying to try to stay positive and encourage one another, but if you do have a freak-out moment when you realize a favorite establishment is closed or your bestie got laid off, that is okay. Give yourself space to just feel the emotion, cry, journal, breathe into a paper bag, and let the emotion express itself naturally. If you let it run its course, you will release it and feel better. Holding onto emotions will only make anxiety build, and as we have seen, new changes are coming all the time, do not let them build up. Feel the emotion, let it go, and then move on.

If you are feeling stir-crazy, resist the urge to go out unnecessarily, yes it may ease your anxiety temporarily, but it is what the CDC is warning would increase the spread, so it will only increase the length of time we are needing to shelter in place. Be mindful of those around you and try to find closets to clean out, games to play with family or roommates at home, books to read, bodyweight exercises to try, or finally make the Duolingo owl STFU. Clean out the trunk of your car, find a guided meditation online, wash your windows, wash your dog, download a new game, write a murder mystery novel, color with your kids, do not let yourself think that going out and doing things due to boredom is safe or smart.

If you are seriously struggling contact a therapist, or sign up for BetterHelp, TalkSpace, or other telehealth counseling services. You do not need to wait or try to white-knuckle this. No one has been through something like this in our lifetimes and it is normal to need guidance. Most insurance companies are also allowing traditional therapists to conduct business via telehealth or phone if needed.

If you have to go to work during this time, be respectful by washing your hands before you leave and when you get there, using tissues for coughs and sneezes, staying home if sick, stay in your own office/avoid seeing coworkers in person if you can, wash hands often, and designate a place in (or outside of) your house for shoes, scrubs, work clothes, etc to go immediately to avoid spreading anything to your loved ones. If you are working during this time in literally any sector: THANK YOU.

We are so lucky to have this crisis in a time when there is an abundance of food and staple goods, delivery available, home entertainment, easy ways of communicating remotely, and so many other wonderful things, but that does not mean this will not be hard on you. Do not judge yourself for having a hard time. Acknowledge and express your emotions, and when you’ve finished a corona crisis, do something you are grateful for, like FaceTime-ing a friend to remind yourself we are still so amazingly lucky to be alive right now. Remind yourself you aren’t alone, we are all working through this too, and when you see someone struggling hard, try to lift them up.

With all three South Florida counties closing gyms and fitness studios to contain the spread of coronavirus, our local fitness community needs your support. Here are 9 ways you can support your local gyms and trainers during these unprecedented times - both financially and without spending a dime.

1. Don't freeze your membership.

If you can afford it, keep your recurring membership active to help generate an income even while the gym is closed.

2. Buy class packages.

Support your favorite gyms with classes you can use in the future. You were going to need to get more classes anyway, so buy them now.

3. Buy gift cards.

Buy gift cards to pay for future months of your membership, or maybe give some classes or sessions to a friend in the future.

4. Buy gym merchandise.

Many gyms have inventories of shirts, hats, and other branded merchandise. Anything that you can buy from the gym will help right now.

5. Rent equipment from gyms and studios.

Take advantage of any fitness equipment rental programs that your gym might be running to score some equipment for your at-home workouts and support your gym at the same time.

*RELATED Savvy Miami Gym Owners Are Finding Ways to Drive Revenue During Coronavirus, and Members are Loving It

6. Participate in online/live workouts.

Many gyms and trainers are streaming and sharing workouts. Participate in them, share them with friends and family, and then offer to pay the gym/trainer their time. Even a few dollars to their Venmo makes a difference.

7. Ask your trainer to write you a personal plan at their rate.

Email your favorite trainer and ask them how much they would charge to create a custom plan. While there are lots of free workouts available online, ask for a plan that utilizes the equipment you have at home or the type of workouts you prefer.

8. Share your favorite trainers' videos and workout posts.

Engage with the content being shared on Instagram and Facebook, and help trainers widen their audience by sharing with your networks or tagging them in your quarantine workout posts.

9. Leave reviews across the Internet.

Whether it's on Google, MindBody, Facebook, Yelp, or somewhere else, show your support by reviewing your favorite gyms.