When you think of a 1980's fitness trend, you might think of Jane Fonda and aerobics classes. But what will you think of when you look back on the 2010's? In no particular order, here are some of the fitness trends that we think defined the decade.

Group Exercise

Fitness made fun! More and more people are opting out of traditional gym experiences for group fitness classes. Not only are these exciting and diverse ways to train, but they can help increase workout motivation. One of the most common group exercise formats to come out of this decade has been high-intensity interval training (HIIT), popular for providing a tough workout in shorter class time.

Meditation

This decade, working out the mind in addition to working out the body grew in popularity as studies began to prove its importance. Practicing meditation can help people be more in tune with their bodies and how they are feeling. With new apps like Calm and Headspace, it is becoming more common for people to practice meditation and mindfulness regularly.

*RELATED 4 Meditation Myths You Should Stop Believing

Wearables

Health and exercise technology offers many ways to track and monitor your fitness. From apps with workout plans and calorie tracking to body monitoring devices that track heart rate and sleep patterns, technology is helping people stay on track and motivated. Two popular brands released their first wearable fitness trackers just a few years ago - Fitbit's first iteration was released in 2013 and Apple came out with their Watch in 2015. Tools like this are a fitness trend that can be used by all levels.

Athleisure

Active apparel went mainstream this decade and got the name athleisure. No longer just gear dedicated to specific fitness sports, the variety and styles of activewear have resulted in more people wearing them for day to day life outside of the gym. The sports leisure trend boosted existing active brands, spurred new brands devoted entirely to workout clothes, and resulted in existing brands creating new athleisure lines. Athletic wear has even influenced footwear as sneakers are becoming one of the largest footwear categories.

CBD

Supplements will always have their place in the fitness world but this decade they came more holistic. Cannabidiol or CBD has several health benefits for the fitness community. In addition to helping with recovery by relieving inflammation and soreness, CBD helps flight both physical and mental tension. CBD can also help improve sleep, another valuable element of recovery.

*RELATED Should you be Hopping on the CBD Train?

Meal Delivery

Meal prep companies with pre-made meals kept popping up this decade, catering to those who are too busy to cook for themselves but who want to still eat healthy. With options for all lifestyles and dietary restrictions, including meatless, vegan, paleo, keto, and more, the meal plans are customizable based on an individual's goals. Menus include breakfast, lunch, and dinner options for as much flexibility as you might need. These options provide all the convenience without the guilt.

*RELATED 5 Healthy Meal Delivery Services in Miami

Influencers

Can you believe Instagram only launched as an iOS app in 2010, and it wasn't available on Androids until 2012?! The rise of Instagram led to the rise of the Instagram influencer. Posting workouts and motivation fitness content, these influencers have created a new brand of marketing. Whether certified personal trainers or amateur athletes, Instagram created a space to share their workouts and create more business opportunities. Fitness on social media has helped to make health and wellness more readily available through communities like BBG and even our own STAY FIT 305 community here in South Florida.

At-Home Workouts

Working out from home was revamped this decade. Thanks to companies like Peloton and The Mirror, home fitness is also bringing an element of group fitness to your living room. Not only are these streaming workouts convenient and accessible, but they can be fun and interactive with online communities and live class options. Additionally, there are subscription workouts at all price levels such as Sweat, BeachBody On-Demand, and Tone It Up.

It's been an active decade filled with new advancements in technology, increased reach for fitness professionals, and wellness focus beyond the gym. Ten years ago, we could have never predicted what are now mainstream elements to fitness. We can't wait to see what fitness trends the next decade will bring!

What’s meant to be a season of gathering, thankfulness, and giving, often results in stress and sometimes, straying away from the fitness goals we’ve worked hard to achieve all year long. We’ve put together this list of tips and tricks to help keep you on track this holiday season and to set yourself up for success in 2020.

Traveling? Regiment Your Routes.

Nothing can throw you off track like going out of town. Simply forgetting the right socks can keep you from sticking to the workout routine you hold yourself to at home. If you’re traveling this season, you probably already know where you’re staying. Plan out some running (or walking) routes for yourself. *Bonus* this may give you some extra quality family time, or the little break you need after a long day of cooking and mingling with your in-laws.

Hello Trial Classes!

This is another awesome travel hack. Ask your local friends and family members about popular gyms or studios in their area. Odds are, you’ll get an awesome deal for your first class AND maybe you’ll find a new workout class you absolutely love.

Keep Family Close, but CBD Closer

Whether you’re hosting, have some last-minute shopping to knock out, or are adjusting to a time change, Resilience CBD will be your best friend this holiday season. CBD works with your Endocannabinoid System (ECS) to promote balance throughout your body. Your ECS helps to regulate mood, anxiety/stress levels, and sleeping patterns. You’ll finish out the year feeling more refreshed than ever before.

Get Smart With Your Wishlist

This is a super effective, (yet sometimes painful) tip. You know that same voice that says ‘I’m getting up at 5:00 AM to hit the gym' even though you may actually snooze until 6? Well, channel that same optimistic thinking when sending wishlist items to your family. Maybe instead of that fancy candle, opt-in for new dumbbells or even some fun new workout clothes. This way, you’ll hold your future-self accountable and have a whole new wave of motivation when you receive them!

Holiday Food Musts

Pecan pie, eggnog, gravy, candy cane bark ...we know, it’s tempting. But fear not, we have a couple of survival tips to keep you from going overboard.

Tip #1: Resilience CBD Recipes. They come out with awesome, healthy seasonal recipes. Oftentimes, they’ll take a traditional dish we all know and love, and put their own healthy spin on it.

Tip #2: If you’re going to apotluck (or hosting one) you’re in luck. Why? Because you can bring whateveryou want! Even if you’re in charge of the mashed potatoes, you can always bringa side of green beans to ensure that you have a healthy side option. 

Tip #3: Listen to your belly! How many times does that cookie stare you in the eyes and say, “EAT ME”, even though you are totally content? With all the holiday get-togethers about to take place, try to exude some self-control and pass on that beautiful platter of gingerbread cookies (...or maybe split one with a friend).

Theconcept of flow was first outlined by psychologist Mihaly Csikszentmihalyi in abest-selling book by the same name on the subject. Flow does not refer to “goingwith the flow,” however, it refers to the state of mind one enters whencompleting a particularly difficult task that engages certain neural centers ofthe brain. This usually happens with a challenging workout or a game thatrequires timing and attention.

When you enter the state of flow, it stops you from overthinking about your yearly evaluation at work, or about those upcoming holiday parties where you must endure a round of questioning by your aunt who wants to know why if you are still single she can’t set you up with that nice doctor at temple.

Flow Helps Solve Problems

Flow does something else, though, it increases problem-solving skills and reduces your reactionary thinking in moments of stress because your neural pathways have practice at readjusting for unexpected challenges. Over time, neural pathways can be strengthened and our thoughts tend to repeat in whatever particular way we practice. Therefore if you practice making healthy and rational adjustments to unexpected challenges, when you face one in real life, like a delayed flight when your parents were adamant about dinner reservations the second you land for Christmas, you will be able to more calmly adjust without that dramatic reactionary stress.

It Can Be Used as a Strategic Tool

It is also a strategy you can use during a stressful task. For example, you can create a challenge for yourself at work on how to tackle a complex assignment so that you hit certain goals by particular times of day, creating a game for yourself out of the task. If you look at your work as an opportunity to induce a state of flow, you will be able to turn it from an anxiety-producing experience into an anxiety-reducing experience.

Flow is Easy Implement

This isfairly easy to implement, enjoy a reasonable amount of video game time at homeafter a stressful day, or a game of Tetris on your phone for a few minutes immediatelyfollowing a stressful meeting. Or you can choose to combine your sense of flowwith physical exercise by picking a fitness class that involves a somewhatcomplicated routine, like a boxing class, bootcamp, or dance class. It is okayif you aren’t good at the choreography, the point is just to focus oncompleting a complicated task that is purely for enjoyment.

Duringyour holiday travels download games like Tetris for your flight, grab yourfavorite cousin for line dancing at the local country bar in your hometown, orif you have family visiting Miami, bring them to try out a Salsa night andreally focus on learning some new moves.  Try treating your gift-wrapping and holidayshopping as opportunities to get lost in the task you are completing in orderto block out other stressors.

Take a look at a few of these resources below to get more information on the concept of Flow and how to implement it:

• Stress-Proof
• Flow

With Art Basel, one of the world’s largest art festivals, kicking off right in our backyard, it’s a great time to take advantage of art as a therapeutic tool. For most of us, art is an enjoyable way to pass the time, or a good excuse for a more inspired night out, but it does a lot more for us than we usually notice.

Research has shown that when you see a piece of art you connect with, the neural pathways in your brain light up in a similar pattern to how artists’ neural pathways light up during the creative process. The American Association for the Advancement of Science refers to this as part of a more complicated process called Embodied Cognition, which also involves a more visceral understanding of another person’s intent behind their artistic process. This could indicate you could leave a great gallery or show with more creative inspiration. Inspiration can be the motivation you need to get through a challenging time at work, start a new workout routine, or start a creative process of your own.

*RELATED Mental Health Doesn’t Have to Be Complicated. Getting Outdoors Can Make a Difference

Engaging in art projects also provide a sense of expression that sometimes feels belabored when you attempt to express something similar in words. Even for the most verbose individuals, some emotions are better expressed via physical, artistic, or musical expression. Artistic expression can provide a release for painful emotions, or by another token, further expression of joy which can compound the uplifting chemicals in your brain. If this type of expression is received and reflected by friends or audience members, a person may feel more understood and accepted for that emotional expression which boosts self-esteem and encourages you to continue the healthy expression of emotions. Rewards for behaviors also reinforce neural pathways and encourage similar behavior in the future.

There are abundant types of events you can attend in Miami this week to test out these theories, so pick one that suits your mood. If you are in the mood for something quiet or contemplative, pick a smaller gallery with one or two artists you’ve been wanting to see or an intimate talk with limited seating. If you are craving connection, pick something interactive like a live muralist, performance artist, or gallery opening.

Your artful healing does not have to stop when Art Basel weekends, either. Creating art regularly has been shown to improve memory centers in Alzheimer’s patients and those with other cognitive deficits, so it is likely that you may see functional improvement with a regular art activity. Improved functioning can also mean that you are less overwhelmed by your daily tasks which can lessen stress. Artistic projects also allow a healthy distraction from negative thoughts and feelings or can be a replacement for negative habits you are trying to quit like drinking or smoking.

Right here in Miami, you have year-round access to the Perez Art Museum, and the Museum of Art and Design, as well as multiple galleries in Wynwood and their monthly Second Saturday Art Walks. There are also many art classes for adults at some of the following links. If you are more of a homebody, you can also catch Bob Ross on Amazon Prime for some fun painting tutorials or start with some creative DIY projects like homemade crafts for upcoming heartfelt holiday gifts.

Mentalhealth sometimes seems like a complicated code to crack with past problems touncover and patterns of behavior to change. And really … what does therapy evendo? The good news is there are many simple things that you can do to improveyour mental health without getting into complex theories and treatment plans.

One amazing thing we have access to year-round here in South Florida is the beautiful outdoors. Many recent studies have shown getting outside on a regular basis can reduce stress, increase self-esteem, and improve mood. Some studies have shown improvement in cortisol levels which is linked to stress and unwanted weight gain. Other studies showed decreased symptoms in individuals with major depressive disorder, see the articles below for more of the science behind these claims.

*RELATED 8 of the Best Miami Workouts With a View

This may explain why some individuals suffer from seasonal affective disorder, a diagnosis that specifically addresses the mood depressive affects of winter. It is statistically more common in places where the ratio of light to dark is greatly decreased in the winter, and the weather makes it very difficult to get outdoors.

Addingoutdoor time might sound like just another item to add to your to-do list, butthere are simple ways to integrate it into your regular routine.

Try one of the many fun outdoor fitness options from STAY FIT 305’s Monthly Sweat Guides instead of your normal indoor fitness routine. When you meet a friend for brunch or dinner, ask for outdoor seating somewhere with a nice view (there’s no shortage of options in South Florida), or have your morning coffee on your patio or balcony. Make an important meeting a “walking” meeting in an outdoor space, like one of the many local parks in Miami.

*RELATED Your Guide to Miami’s Most Popular Run Clubs

If youare feeling a little more adventurous, try one of these beautiful outdoorspaces in Miami-Dade; the Miami Beach Botanical Garden, Oleta State Park,Virginia Key Outdoor Center, Amelia Earhart Park, or the Fairchild TropicalBotanic Garden. Feeling pressed for time? Consider taking on a few plants onyour patio, they will force you to come out to water them a few times per week.If you rent or own in a condominium community, put that HOA fee to work byutilizing the pool area or tennis courts available.

Mentalhealth does not have to be complicated to work, so consider adding a few moreoutdoor activities to your routine and see if notice any improvements that,pardon the pun, come naturally.

Read the latest Mental Health Monday column, from Sarah Russ, on being "triggered."

Lately, millennials have popularized letting others know when they are “triggered” by something, usually in an attempt to let someone know that their commentary is offensive in some way, and avoid heated debates, hopefully causing the individual who made the commentary to self-reflect or use different language moving forward.

Contrary to this trend, a common tenet in mental health and in life-coaching philosophies is that if something triggers you, there is something to be healed within yourself related to that trigger. I am not referring to blatant racism, sexism, or other overt offensive behavior. I am referring to that girl who is a friend of a friend who you just cannot be bothered to put up with. This is actually a great time for you to self-reflect. If you use your gut reactions blindly to help you make decisions, you may be doing so without really understanding what they mean to you, and if you are triggered often, it may be a sign that you may be the common denominator.

This is often referred to as “insight” by therapists and is used to describe how well you are able to reflect on a visceral reaction to a circumstance or personality type and see how these relate to some part of your life.

First, take a closer look at the behavior or personalitytrait that is bugging you, and compare it to your own experience: Is thissomething you are afraid you do too much? Is it something that someone awfulused to do to you all the time unapologetically? Is it something you arejealous of or wish you could do? If you are scared to explore it, maybe enlista good friend to help you unearth it, or if you find it really nagging you,seek out a therapist to analyze it with you.

Once you find the nerve it is hitting, ask yourself, do Ilike this particular area of my life or does this mean I should change oradjust it? Jealousy is maybe the least flattering reason to uncover, but is oneof the easier ones to solve: just do the thing you are jealous of; finish yourdegree, start working on improving your income, start taking care of yourselfmore, etc. But what if it is intrinsic self-esteem you are jealous of? Or whatif you are triggered because of a past trauma you haven’t processed?

These are harder things to work on, but releasing past trauma with modalities like EMDR, and building self-esteem with CBT and positive self-talk, will allow you to have easier relationships with people, and to have more peace when confronted with a less than ideal personality at your bestie’s next get together. Many evidence-based workbooks can be found online to do work on your own, or you can seek out a mental health professional to do this work with you.

Next time you feel yourself wanting to tell someone you areoffended, pause for a second and decide if it is a larger pattern that you cantake charge of for yourself.

See the following links for therapists in the Miami-Dade area specializing in EMDR and CBT, and evidence-based workbooks:

• https://www.psychologytoday.com/us/therapists/emdr/fl/miami
• https://www.psychologytoday.com/us/therapists/cognitive-behavioral-cbt/fl/miami?sid=5dbefaba6f5f6
• https://www.amazon.com/s?k=cbt+workbook+for+adults&i=stripbooks&crid=VE8MKAC7MQQL&sprefix=cbt+workbook+%2Cstripbooks%2C268&ref=nb_sb_ss_i_3_13

We have all been there, a few too many happy-hour invites during the week, then brunch plans, then a good game on Sunday can quickly mean your normal, moderate number of drinks for the week goes up to a cringe-worthy number. And most of us have that ‘fun’ friend who when you head for the exit pipes up with, “Oh come on, one more, you’re ubering anyway!” How do we maintain our moderation in the face of social pressure and the need to blow off steam?

A recent uptick in the number of millennials engaging in sort-of sobriety for “Dry January” and “Sober October” as well as a number of new books on the topic suggests it’s a common question: Should I just stop drinking?

It is a good thing to evaluate your drinking and engage in some self-reflection if you see those numbers increase. Unfortunately, there is some stigma around admitting that alcohol or other recreational substances are a problem for you, but the more honest you can get with yourself, the safer you will be when it comes to how you choose to enjoy them. Also, sometimes your reflection about substances can trigger others who may not want to reflect on their usage.

One indicator of having problematic drinking is if you have felt the need to cut back and were unable to do so. This makes Dry January the perfect test-drive of sobriety, if you try to commit and cannot do it, it may be time to talk to a mental health professional. If you are able to complete it with just a few aggravations or awkward “just seltzer please” moments, that is a good indicator that you do not have a bigger issue from an addictions perspective.

Time away from libations can also be a great time to reclaim lost hobbies that cocktails may have crowded out. Take that #SundayFunday time to go kayaking, golfing, painting, or baking. You can also explore activities you have been wanting to try out but hadn’t found the time before. 

Breaks from alcohol are certainly healthy for your body, but also for friendships and relationships. Connecting with friends and loved ones on a deeper level can be easier to do without the fog of drinks in the way.  You might find that some individuals are triggered by your evaluation of your drinking habits, because some of them may not be ready to examine their own. Be gentle, and non-judgmental of friends like these, but allow yourself to be firm about the boundaries you want to place on alcohol.

There are lots of ways to have a healthier relationship to alcohol, visit this resource for more options and information: https://www.rethinkingdrinking.niaaa.nih.gov

If you are struggling with a bigger issue with alcohol, some signs can be; social or legal ramifications, drinking more and over longer periods of time than intended, blackouts, medical consequences, and withdrawal symptoms. If you see that any of these are a problem for you, get free, confidential assistance by calling the Florida Department of Health Substance Abuse Hotline at 1-800-662-HELP or seeking out an addictions or mental health professional.

You’re running on not enough sleep but too much coffee. You’re behind on one project and about to be on two others. You want to start meditating, but it just doesn’t feel like you have the time to light some candles and sit around for an hour.

*RELATED Get Your SIT Together! 9 Meditation Tips to Decrease Your Stress

It’s hard, but not quite as hard as it seems, and the “pros” list is extensive. Meditation is a great tool for self-care and mental health and can increase your overall happiness. Even better, it doesn’t have to be a big ordeal. That’s why we’ve lined up a few apps that let you start building meditation into your routine. We’ve included two categories for our recommendations, one for when you’re on a break and are able to slow down for a few minutes, and one for when you have absolutely no time at all. Give it a go–because when did breathing ever hurt anyone?

1. Oak

Level up your meditation game from Grasshopper to Bonsai with Oak, an app that tracks your meditation progress in the badges that you gain. While it might be the cute motivational push you need to spend those few free minutes meditating, Oak’s real value is in its simplicity. It pares everything down to three focus areas: meditate, breathe, and sleep. Pick one, choose your time, and background noise (think roaring fire or rain hitting a rooftop).

Recommendations:

On a break: Choose “meditate” and do 10–30 minutes of mindfulness meditation.

No time at all: Pull this app up anyway, hit “breathe,” and do a single set–only 1 minute 54 seconds.

*RELATED 4 Meditation Myths You Should Stop Believing

2. Calm

Calm knows the kind of day you’ve been having. Calm knows it so well that the home screen just says “take a deep breath.” After that fades a few moments later, just long enough that you actually do take a deep breath, you can dive into this one-stop-shop for meditation and mental health. This is one of the more comprehensive apps out there, and while the app is free, for $12.99 a month you get access to their entire extensive library of meditation series. They have series on everything from stress to mindful eating to flight anxiety, as well as a specific series for beginners who are trying meditation for the first time. The real heavy hitter, though, is the “Self-Care” category, which has a little of everything you might be needing during your most hectic days.

One of Calm’s more unique features is a daily mood check-in. It’s as easy as clicking an emoji, and based on that, Calm gives you meditation recommendations for your current emotional state. After you choose your emoji, it gives you the option to add a note where you can break down what you’re feeling and then lets you add a tag for what it is related to (work, family, money, friends, etc). Keep track of this over time in the app, and you can see more of your emotional patterns over time and what’s causing them.

Recommendations:

On a break: Use the daily mood check-in and do the first one it recommends to you–on average, this will take about 12 minutes. In return, you’ll get something customized to your mood that will leave you feeling more balanced for the rest of your day.

No time at all: Choose “Emergency Calm” and do three minutes of meditation designed to immediately tackle feelings of intense stress.

3. Headspace

Headspace is another app packed full of different meditations, with an adorable design to boot. While Calm keeps things serene, Headspace has joyful animated characters on each of their meditations. Aesthetic differences aside, these two apps have a lot in common in all the best ways. Headspace is also free, but you can unlock the entire library for $10 a month. It has you covered for any life issues you might be facing, be it work, parenting, personal growth, or even sports. Every day, the app presents you with a different daily meditation so you always have something fresh to try. Headspace keeps track of how many days you’ve meditated, and gives you a daily summary of your progress–so you always feel like you’re going somewhere, even when you’re taking a few minutes to just sit still.

Recommendations:

On a break: Choose one of their Beginner series and start building up your meditation foundations. They only last 3–10 minutes and can help you get more out of the time you do meditate.

No time at all: Click on “Everyday Headspace” to check out their daily meditation! You can choose the meditation length, from 3–20 minutes, so snatch up that three-minute meditation and in no time you’ll be back to your daily grind feeling a little bit more zen.

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Yoga was first practiced by the Indus-Sarasvati in India. Fast forward over 5,000 years and it’s not unusual to pass five different yoga studios in a ten-minute drive.

Society holds the idea that yoga is reserved for fit suburban moms and hippies, but that has changed, and Yoga has gone mainstream. Studios right here in Miami like SOL Yoga, TruFusion Coral Gables, Exhale, and others are really creating must-try experiences.

*RELATED Miami’s Best Yoga Studios – Where To Practice

The truth is, anyone from NFL linebackers, to the daily dog-walker can benefit from practicing yoga.

Here are five reasons why you should consider practicing Yoga.

It Relieves Stress

Yoga is a powerful stress reliever. The first reason being the ambiance: Serene music, dim lighting, and the calming voice of your yoga instructor all contribute to a tranquil environment. Yoga also encourages you to find a breathing flow that works for you as you move through the different sequences. Deep breathing techniques have been found to relieve anxiety and harness your energy into the task at hand.

It’s a Tougher Workout Than you Think

For those who are turned off by yoga because you don’t think it’s a good enough workout, this is definitely not the case. You can burn up to 500 calories in a single yoga class depending on the type of yoga and the temperature of the room. The average person loses around three pounds of water weight from sweating in a hot yoga class.

*RELATED Bend Like a Pro With These 10 Athletic Yoga Poses

Your body is also working even harder in the heat of hot yoga - boosting your heart rate and endurance when holding a difficult pose. All in all, don’t forget a towel. Because you’re going to sweat. A lot.

Improved Sleep

A national survey reported that 55% of people who did yoga experienced improved sleep. Due to the release of physical tension and mental stress, it helps to balance the nervous system. Similar to the benefits of CBD, it works to create homeostasis throughout the body helping you fall, and stay asleep. For more information on how CBD and yoga work together, check out this awesome blog by Resilience CBD.

*RELATED Should you be Hopping on the CBD Train?

Reduces Risk of Injury

There is a symmetry of balance, strength, and flexibility in yoga. The stretching involved in yoga improves the resilience of muscles, joints, and tissues. In addition to this, you’re alternating between working major groups of muscles, rather than the same muscle groups, like while running, for example. This also improves your range of motion which directly reduces your risk of injury and soreness.

Improves Focus

Yoga requires balance, and balance requires focus. One of the main objectives of practice is connecting the mind and body. As mentioned above, you achieve this through controlled breathing and leaving all your stressors and anxieties behind when you enter the room.

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Mornings are hard. Night owl or not, hitting the gym before the sun comes up takes some serious self-discipline.

Whileit can take some getting used to, there are some serious benefits of knockingout your workout in the AM.

Aside from kickstarting your energy and focus for the day, hitting the weights before breakfast has been found to burn more fat while preventing glucose intolerance and insulin resistance.

Ifyou’re looking to make a change in your routine, here are a few tips that willmake things easier.

Sleep in Your WorkoutClothes 

Try to eliminate any potential excuses you will try to come up with, in the morning.

Sure,your PJ’s are probably super cozy, but they will make you want to stay in bedlonger.

Youcan even go a step further and put your headphones, keys, and anything else youneed on the counter for a grab-and-go exit. 

Take CBD for Before Bed 

Qualitysleep is essential if you’re planning to get up early. Taking CBD before bedcan regulate your sleeping patterns, making it easier to fall asleep, stayasleep, and wake up feeling refreshed in the morning.

Resilience CBD Oils or gummies are both great options. Their products are designed specifically for athletes, so not only will your sleep improve, but you’ll also reduce physical tension and soreness post-workout. 

*Use code STAYFIT15 and get 15% off Resilience CBD Gummies*

Put Pre-Workout Powder and a WaterBottle on Your Nightstand 

Ifyou struggle to get up for the gym and you’re not a pre-workout person, youprobably should be. Drop a scoop of pre-workout in a water bottle withsome water next to it. As soon as you wake up, mix the two, and drink it. Thiswill boost your energy and have you ready to crush your workout. 

Find a Fitness Buddy

Accountabilityis everything. Ask a friend, neighbor, or co-worker to sign up for a fitnessclass with you or meet you at the gym in the morning. Having a partner willkeep you motivated and eager to get to the gym. 

Leave Yourself a Note on YourNightstand 

Trywriting a motivational note to your sleepy, future self before bed that willtrigger enthusiasm and self-discipline.

Younever know, a simple “you got this” slapped on the front of your alarm clockmay go a long way. You could also try using your favorite pump-up song as youralarm sound.

We all know that a killer bum is everything these days. But not knowing exactly what to do or even getting to the gym could be your issue. You may have a gym membership, but sometimes it’s just nice to do a kick-butt workout right at home.

Here are 5 booty builders that will definitely get that bum fired up - no weights needed, just a resistance band or water jug right from the fridge if you want an extra challenge.

Sumo Squats - Using a Jug

Taking your legs out wide for the squat variations will make you feel it more in your inner thighs.

• Stand with your feet wide, toes pointing out.
• Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
• Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.

Kickbacks

These really target the upper part of the glutes. No weight is needed. You can add your own type of weight/ankle weights if wanted.

• Kneel on the floor and bend at the wrist with your arms extended in front of you in order to get into a new push-up position but with the arm spaced at the shoulder. Your head should be looking forward, with your knees bent to create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
• Lift up your left leg until the hamstrings are in line with the back while maintaining a 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. At the end of the movement, the upper leg should be parallel to the floor while the calf should be perpendicular to it. 
• Alternate legs.

AlternatingJumping Lunges

This exercise is great to really get your heartrate going.

• Stand with your feet together and your knees soft.
• Jump and come into a lunge with your left leg forward.
• Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front, alternating. 

Single-Leg Hip Raises (Elevated)

Strengthening the glutes and erector spinae helps you keep your posture upright whether you’re standing or sitting throughout the day. Also tightens the abs. 

• Lie on your back with your right knee bent and right foot elevated on a chair or couch. 
• Raise your left leg so it’s in line with your right thigh.
• Push your hips up, keeping your left leg elevated. 
• Alternate legs. 

Fire Hydrants 

Since the fire hydrant is a bodyweight exercise, you don’t need any special equipment which is the beauty of all of these exercises. You only need a resistance band if you want that extra resistance.

• Start on your hands and knees. Place your shouldersabove your hands and your hips above your knees. Tighten your core and lookdown.
• Lift your leg away from your body at a 45-degree angle. Keepyour knee at 90 degrees.
• Switch legs.

Your vacation is finally approaching. Although it’s supposed to bea break from work, school, or the general hustle and bustle of everyday life,traveling can be stressful, too.

You’ve been planning this trip for weeks. You have your list of references and must-see spots in your phone, but what about the fitness regimen you’ve been crushing for the past couple of months? Or even the one you just started last week?

Just because you’re traveling and want to rest, relax, andindulge, doesn’t mean you have to completely derail your fitness plans.

Here are six tricks for keeping your fitness goals on track whiletraveling.

Don’t Forget a Reusable Bottle of Water 

This is a helpful tip for several reasons. First, beware that many restaurants in countries outside the US charge for water. This can save a buck and will keep you hydrated throughout the day. If you’re tight on space, there are collapsible water bottles that are total game-changers. Fill it up to take with you throughout the day and collapse it down to nothing when you’re packing up to head home, or to your next destination.

Bring a Band for a Quick Night or Morning Sweat Sesh

Totally understandable if you’re skipping the Hilton and stayingin a local bed and breakfast. Although you may not have a swanky gym to squeezein a morning workout, you will have enough room for band workouts.

A band is a perfect fitness tool to bring on vacation. It’s small, super lightweight, and will allow you to get your sweat on with little space. You can find inexpensive, high-quality brands on Amazon. There are tons of awesome band workouts online you can follow as well. Even 15-20 minutes can make a difference.

Biking or Walking Tours Instead of Bus or Segway Tours 

If you’re booking a sightseeing trip instead of a beach vacay, there’s a good chance you’re going to spend a lot of your time on-the-go. Skip the bus or (dare we say it) Segway tour and rent a bike or pull out your comfy walking shoes. Not only will this allow you to explore like a local, but you’ll get your heart pumpin’ enough to justify the gelato you order after dinner.

If you’re hanging on the beach for the week, what’s a better spotfor a HIIT workout than by the shore? You can head down with your beach chairand do a 15-30 minute HIIT workout in your swimsuit before relaxing for theday. 

Don’t forget to Sleep

Half the reason you’re planning this trip could be just to getthose full 8+ hours of sleep. For those packing as many activities into yourtrip as possible, sleep may be low on the priority list. Try taking some ResilienceCBD Oil to help regulate your sleep patterns and keep your energy upthroughout the day. 

Pack Your Own Protein Powder or Breakfast Bars 

Food is obviously a huge aspect of immersing yourself indifferent cultures and it’s easy to ignore healthy eating habits on vacation.We are not saying you should sacrifice your experience in order to uphold yourlow-carb diet, but there are ways to find a balance.

Try packing a protein powder or your favorite healthy protein barto supplement your hunger throughout the day. Maybe even skip the morningcroissant and have a bar instead. This will keep you from indulging so hard atthe all you can eat pasta buffet, while still getting a little taste for yournew favorite city.  

Hit the Grocery and Cook  

This is a no brainer. Pick up some fresh fish, or hit a local farmers market and cook dinner as much as possible during your trip. Not only can you try fun local recipes, but you can also control exactly what you’re putting in your body.

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.

Is ‘inner core day’ part of your strength training regimen? Probably not, but it should be.

The inner core is an oft-overlooked, yet crucial set of muscles that create a strong foundation for all motion. In fact, my ballet teacher used to say “all movement starts in the core.”

The inner core supports your organs, your joints, and your spine. A strong inner core can help prevent injury.

Though important for everyone, strengthening the inner core is absolutely crucial for pregnant women and new moms. The stronger your inner core, the more support for your baby and the other changes that come along with it, such as additional blood flow, fluid, and loose joints.

After you give birth, it is very common for one or more elements of your inner core to weaken. If you don’t take the time to restrengthen this supportive complex postpartum, you run the risk of injury, ineffective workouts and the inability to carry out day-to-day bodily functions.

Here are the four muscles that make up the inner core and how to use them.

1. Transverse Abdominus (TA), a deep abdominal muscle that runs horizontally across your body. My teacher likens its activation to a corset tightening. Strengthening the TA can create a foundation for better use of more common abdominal exercises. To work this muscle, perform the TA squeeze.
2. Pelvic Floor - According to Pelvic Floor Therapist Lindsay Vestal, the pelvic floor is a crucial apparatus for supporting your organs and for day-to-day functioning like intimacy and elimination. Two gentle exercises that can help you activate your pelvic floor are: slow bridges and shallow squats.
3. Diaphragm - Breathing is an important tool for inner core work. You diaphragm is your main breathing muscle and also helps to stabilize the spine. You can begin strengthening your diaphragm by engaging in diaphragmatic breathing (also called belly breathing).
4. Multifidus - the multifidus are muscles that run along the spine helping to provide stability to the entire inner core. These muscles are a bit more difficult to find, you can begin to activate them by performing the superman or bird dog.

Like most gains, rebuilding strength in your inner core can be an arduous process, but the benefits are well worth it. Developing these muscles can empower you to find more stability and strength in the gym and beyond. 

The food you eatbefore and after exercising is crucial to get the most out of your workouts,and to stay on track with your fitness goals. Pre-workout: You’re fueling yourbody up. You need to prep it for the physical stress you’re about to put itthrough. Post-workout: You need to replenish your body so it can recover andrebuild from the workout you just crushed. 

Resilience CBD, a CBD brand designed specifically for athletes, has a growing library of healthy recipes that incorporate their CBD. Not only do they taste great, but they also add an extra anti-inflammatory boost that you may not be getting enough of otherwise. Below are a few great pre/post-workout recipes to get you started!

PRE-WORKOUT: Orange Honey CBD Overnight Oats

Unless you eat a few hours before working out, you should try to stick to something on the lighter side, that’s also high in carbs. Oats are especially great pre-workout food because they release slowly, keeping your energy levels high throughout your whole workout. The CBD oil is an awesome addition to keep you focused and feeling refreshed after. If you’re a morning gym-goer, this is perfect to grab on the go.

Ingredients: 

½ cup oats
½ cup preferred milk
1 mL Orange Rise CBD Oil
1 tsp raw honey
½ tbs peanut butter for an extra protein boost
1 or ½ banana

Instructions: 

Add oats, followed bythe wet ingredients into a bowl or glass. Stir lightly so the Oats arecompletely wet.

Store in your fridge overnight. Top with bananas and/or other fruit in the morning.

*Yields 1 largeserving* 

POST WORKOUT

Eating immediatelyafter a workout is a must. You need to restore your depleted glycogen levelsand load up with protein so you are able to recover and build muscle. 

Recipe: Strengthening CBD Smoothie

Smoothies are a quick, easy, and effective post-workout meal. This one is packed with protein and stabilizes your sugar levels, while the CBD works to fight inflammation. The greek yogurt also makes for a creamy, indulgent treat!

Ingredients: 

1-2 scoops vanilla protein powder
½ cup preferred milk
¼ cup chopped peaches
¼ cup mango
1 banana
1 mL Citron Zest or Orange Rise CBD Oil
1 tbsp hemp hearts
¾ cup plain or vanilla greek yogurt

Add ingredients to a blender, mix, and voilà!

*Yields 1 largesmoothie* 

Recipe: CBD Lemon Pepper Chicken Bowl

If you’re feeling something a little heavier than a smoothie, this easy meal provides an awesome source of recovery boosting nutrients that work with the CBD to promote muscle growth and healing, so you can go just as hard in the gym tomorrow.

Ingredients: 

1 chicken breast
¾ cup broccoli
¾ cup chopped zucchini
¾ cup chopped brussel sprouts
1 mL Citron Zest CBD Oil
1 tbs olive oil
¼ lemon
⅔ cup cooked quinoa
1 tsp salt, pepper, lemon pepper
1 tsb lemon juice

Instructions: 

1. Heat oil in a skillet over medium heat. Add chicken and sprinkle with salt and pepper to taste until cooked through, about 5-8 minutes
2. Set chicken aside. Cut half of your lemon into thinly sliced pieces.
3. Add veggies, CBD, and thinly sliced lemon to the pan. Stir and sprinkle lemon pepper, salt, and pepper.
4. Turn skillet to medium-low, add quinoa, the juice of the remaining lemon, and the chopped chicken.
5. Stir until fully mixed, and pour into a plate or dish.

*Yields 1 largeserving* 

Did you know the averageAmerican works 44 hours per week with a one-way commute of 26 minutes? Theyalso spend 2 hours and 22 minutes on social media and 40 minutes at dinners atleast 3 days out of the week. 

If you’re anything like the average American, you’re pretty slammed. In this fast-paced world, we’re always looking for efficiencies. Oftentimes, we sacrifice our diets to make room for everything else. Unfortunately, it’s much more convenient to eat unhealthy when on-the-go.

Believe it or not, there areways to maintain a healthy diet and pick your kids up from soccer practice ontime. It starts with meal prep and maximizing your meals so you’re getting themost out of them as possible. 

SpeedySmoothies

This is a fabulous hack for all smoothie lovers. When you have downtime, make a few of your favorite smoothies. Or the next time you’re making a smoothie, double the recipe. Then, pour it into an ice tray and pop it in the freezer. Next time you’re feeling a smoothie, simply drop the smoothie cubes into your blender with a little milk or water and you’re good to go. Extra tip -- you can do the same for soup too!

Streamline withCBD 

Only 23% of Americans meet national exercise guidelines. When trying to get and stay fit, it’s important to find efficiencies so you’re able to block off some gym time on your schedule. Recovery, as we discussed in this post, is one great way to do that. The quicker you can recover, the quicker you can get back in the gym and avoid skip days due to being sore. One of the best ways to incorporate recovery into your diet is CBD. Resilience CBD has some awesome, healthy Resilience Recipes that incorporate CBD. Our personal favorite is their Full Meal Prepped day of CBD.

Schedule yourSides

Meal prepping is awesome … if you have a whole evening you can set aside to meal prep each week. One simple hack for the person who decides what to eat for dinner the night of is scheduling your sides. Next time you’re making quinoa, rice, salad, baked potatoes, green beans, etc., double it. You can keep these sides in the fridge all week and eventually use them for another dinner that week. You’re basically meal prepping without spending any extra time doing so!

Pack in Protein… Powder 

Another way to make your mealsmore dynamic is protein. It’s no secret that protein is essential when tryingto achieve, and maintain progress. If you’re too pressed for time to make meator something loaded with protein, try flavorless protein powder. You canessentially mix this in with anything: spaghetti sauce, salad dressings, quinoaor rice, yogurt, or bake it into your favorite baked goods to pack some extraprotein in your meals.  

You shouldn’t have to compromise your diet in order to meet your demanding schedule. Taking the time to plan your meals and treat your body to proper nutrients will give you the energy you need to get through it while staying on track with your fitness goals.

Cover model and role model Michelle Lewin is a proud South Florida local and one of the biggest stars in the fitness industry. Her dynamic energy and commitment to wellness have inspired millions to adopt their own fitness journey.

We sat down with Michelle before she hosted her STRONG by Zumba class at the SLS Brickell.

Give us backgroundon your collaboration with STRONG by Zumba.

I’ve been working with STRONG by Zumba for a while now. Miami marks my 10th time hosting a class. We went to Paris, England, Germany – so many places around the world. I’m happy to be a part of this program cause it’s very different and motivating from your regular group HIIT workout. It’s a 60-minute full-body workout where you truly work every muscle.

Is HIIT now yourgo-to form of cardio? How often do you take a class and/or practice at home?

Everyone recognizes me as a big in fitness person that’s always in the gymlifting weights, but Strong by Zumba has really changed my fitness routine. Normally,I do cardio 3 to 4 times a week but now I’m more motivated to do so. The musicmakes you forget you’re exercising.

What makes you loveSTRONG by Zumba?

I love this program because simply you stop counting. You stop focusingon repetitions and you get taken away by the music, which is the most fun partof the class. If you go to a class by STRONG by Zumba, the ambiance, theenvironment, the vibe from others really motivates you and challenges you.

But it’s not aZumba class?

STRONG by Zumba is a fitness class, it has nothing to do with dance. It’s a set of exercises that comes accompanied by its own music. It motivates you because of the music, which is the primary function of the class. But it has nothing to do with dance.

What kind of peopletake a STRONG By Zumba class?

This class isn’t just for women; men also participate. This is a programthat’s flexible to any need or skill level – beginner or expert. There arepeople who can do jumps with burpees and others who can’t. It’s for any type ofperson, age or shape. You don’t need weights or anything extra. Simply, you consistentlymove and work with your weight.

What’s your go-tosong to kick-off a class or workout?

I listen to everything really. I’m a person with a wide variety of music taste. I love Steve Aoki, who is associated with STRONG by Zumba. He arranges the music for them.

I love reggaeton, salsa, anything really to train. It all depends on themood I wake up in. When I have that drive to workout I listen to rock.  When I’m not in the mood to workout or feel asmotivated, I listen to Spanish love songs.

What other projectsare you currently working on?

While also working with STRONG by Zumba, I’m really focused now on myown business and brand. Right now I’m launching a casual fitness wear line. Ihave a book that I just released that covers my diet and nutrition plan -- whatI eat what I don’t and even goes a little into my own personal life.

In terms of my brand, designing has really allowed me to discover adifferent side of me. It’s a lot of work but it’s been going great and I loveit. get to portray my identity into my brand. Little by little, we’reachieving.

What makes yourbrand different from other brands?

I’m a consumer and when I want to put on a pair of leggings I want tofeel comfortable, strong, pretty, sexy and elegant -- all at the same time. Thoseare details that aren’t as apparent across major brands and what I’m trying toaccomplish with mine.

The fabric allows for a good fit. I want a brand that compliments my curves and muscles. I’m aiming to place that emphasis on every piece we produce.

What’s unique aboutthe Strong by Zumba classes?

What makes it different from all other programs is undeniably the music.STRONG by Zumba first makes a routine and then, depending on that workout, theyproduce the music to put on top with the music. The music comes pairedspecifically for each movement you do. Each punch, jump, movement comesaccompanied with its own beat or sound – which makes it unique from otherprograms.

Visit strongbyzumba.com to see what gyms are offering the program nearby you. You can also find the 60-minute and 20-minute rendition of the program on Amazon and FitPlan.