Lifestyle

The Sun is the center of our Astro life and the ruler of Leo. When the whole universe revolves around you, it's hard to keep the ego in check.

Like the Sun, Leo's heat everything in life up, as well as the drama (think Madonna, Kylie Jenner, and J-lo energy). And when the sun goes down, the Leo temper goes up. So those of you who have a Leo significant other or bestie know to try and keep them happy and shining like the sun or expect an explosion.

Leo is the sign of drama, and boy can they put on a show! A natural-bornleader, they love to be the boss.

Leos also need to overdose in love and attention, which may cause people to think you have a big ego, which you do, but the real truth is, you have an even bigger heart, and you’re one of the zodiac’s most generous signs. You’re always there to help, spoil, and protect the people you love.

Your energy may be hard for others to match and there is neverany boredom in your presence. 

So what workouts are best during the dramatic and dazzlingseason of the Lion? 

Leos are extremely competitive, they like to be the best at everything they do and they won’t stop until you acknowledge it. So, you could expect a Leo to thrive in a Flywheel room. Hello, lights camera, scoreboard! A workout where they can be left alone to their own thoughts, and still be seen and praised. Basically, a dream come true. See you in the front row, no alias names here.

Leos are full of fire, and when the fire season hits in Miami, a good cool down could be needed. Leo season is a perfect time to try a watersport, such as a SUP yoga class or a water biking studio. We’ve recently tried Element Aqua and fell in love with the low impact, high-intensity workout, that kept us high on endorphins but calm and cool on the inside.

Leos love a good performance, and they love to feel sexy. There is no Leo who would resist a Vixen Workout. Performance, sweat, and drama - sign me up!

If you have a Leo Sun, Rise or Moon you can expect this month to leave you feeling amazing as the sun illuminates all of your positive qualities. You are at your peak of the year. Its time to go after whatever it is you want before year-end.

For the rest of us, we will be soaking up the last of the summersun. Take a chance on an invitation to a workout you would normally turn down,allow yourself to let your hair down and step into the spotlight, this is thetime to let out your FIERCE! 

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

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

Venetian Causeway

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

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

Shark Valley

The Everglades National Park is the third largest park in the continental U.S. At the very tip of the park, is a smaller area known as Shark Valley, complete with a 15-mile paved bike loop. Feel free to bring your own bike or rent one from the Visitors Center, and get ready to see some really cool wildlife along the ride. This is a safe and easy place for beginners to start biking. Make sure to use our biking newbie-friendly tips.

Rickenbacker Causeway – Virginia Key/Key Biscayne

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

MiamiBeach Board Walk (South of 21st Street)

For those who don’t live on the beach, this is a really great way to explore the area from a different viewpoint. Our advice is to not only take your bike on the Boardwalk from 21st street to 5th street but to continue on and explore south of 5th.

Wynwood

What better way to explore the colorful Wynwood murals than on a bike? You can rent a citibike for a couple of hours and zip up and down the artistic streets of this vibrant neighborhood. There will definitely be a few murals you’ve never seen before.

The act of running is a repetitive exercise that will tighten the quadriceps, glutes, hamstrings, hip flexors, and calves. It's important to know how to prepare for a run. But what about after your run? Excessive muscle tightness or strain leads to potential injury. Try these four post-run stretches to help you recover.

Leaning Calf Stretch

Face and place your hands on a wall, leaning slightly forward,with your back leg straight and front knee slightly bent. Lean forward untilyou feel a stretch in your back leg, and hold for 30 seconds, repeating up tofive times per leg. Perform at least two sets with your back leg slightly bent,to target a different part of your calf muscle.

Side-Lying Quadriceps Stretch

Lay on your right side and bend your left (top) knee. Grab yourleft foot with your left hand and lightly pull your foot toward your glutesuntil you feel a stretch along the front of your thighs. Hold for 30 secondsand repeat 3–5 times before switching sides.

Lying Hamstring Stretch

Lay on your back with your left foot on the floor, and yourright leg extended toward the ceiling, hands clasped behind your right knee.Gently pull your right leg toward you, and hold for 10, 5-second reps beforeswitching sides. 

Kneeling Hip Flexor Stretch

Kneel on your right knee, with your left foot flat on the floor,and left knee bent at 90 degrees. Press lightly forward to feel a stretch atthe top of your right thigh. Hold for 30 seconds, 3–5 times, and then repeat onthe other side.

No pain, no gain, right? Studies show this may not actuallybe the best method for seeing results. We can all relate to that bittersweet,and oddly satisfying soreness we feel after exercising. To us, it feels likewe’ve conquered something, and if you’re not sore the next day, you reallydidn’t accomplish anything, or work your body hard enough, right?

Yes, soreness does indicate that you pushed yourself and gota great workout. But, there’s actually an extra step you must take inorder to overcome that soreness, and 82% of people feel they are neglecting it.That step is recovery. 

While the actual workout is extremely important, recovery is one of the most overlooked aspects of fitness. Why? Because when you exercise, you’re breaking your body down. Allowing your body to adapt and repair damaged muscle tissues in order to continually see improvement is an important step in the process. Not only will you be able to go harder in the gym, but you’ll also prevent injuries, and function at an optimal level.

Here are five recovery tools, tricks, and tips you should be adopting.

Stretching: Widely known,often overlooked. Stretching directly after a workout has quite a few benefits.It increases blood flow to your muscles which can reduce soreness and relievephysical tension. It also increases your flexibility and range of motion. AKA -if you continue to skip stretching, your body will remain tight, and you won’tbe able to dip deeper into that squat.

CBD: Sleep and reducing inflammation are both huge factors that impact your body’s recovery time. On average, Americans are only getting 6.8 hours of sleep each night, coming in below the suggested eight-hour minimum. This is absolutely crucial in order to allow your body to repair itself. CBD promotes better sleep, while also working internally and externally to reduce exercise-induced inflammation. Resilience CBD is a great option focused specifically on athlete recovery.

Refuel Properly: It’s no secret that you need to be refueling your body after an intense workout, but are you providing your body with the right fuel? After a workout, your body is immediately looking to restock its glycogen (which your body uses as energy) to repair your muscles. You should direct your focus on carbs and protein. Carbs are a great way to allow your body to kickstart glycogen resynthesis, but it’s important you consume carbs directly after a workout with no delay. Your primary focus, though, should be protein. This is essential for providing your body with the amino acids that aid in muscular growth and rebuilding. You should aim for 0.15-0.25 grams of protein per pound of body weight.

Ice Roller: Rolling out or massaging those muscles after an intense workout not only feels great, but can do wonders for recovery. It increases oxygen and blood flow to the muscle tissues while also releasing muscle knots and tightness. It is a form of a myo-fascial release. Fascia is ultimately a connective tissue that encases your muscles, tendons, and other internal organs. Fascia is not extremely flexible and can contribute to muscular tightness, which is why rolling out your muscles can relax and relieve tension. Crysophere has a great massage ice roller that you can pop in your freezer.

Epsom Salts: Epsom salts arean excellent way to relieve muscular tension. Magnesium, a mineral found inEpsom salts is a very powerful anti-inflammatory. Soaking in Epsom saltspromote recovery by actually perpetuating blood flow, and loosening the musclefibers. 

Running is a repetitive exercise with no added resistance. Runners build muscular endurance as opposed to strength. Running also increases bone density as the impact of running builds calcium in the bones of the feet, legs, and even the spine. On the flip side, overtraining and lack of calories in your diet, compounded with strenuous running, can lead to injury or even bone loss.

Here are five tips to keep you healthy, strong, and without injury while running.

Monitor Your Caloric Intake + Calcium Rich Foods

On average (depending on bodyweight) a runner will burn 100 calories per mile. Meaning if you want to burn 500 calories, your target distance should be around five miles. To have a successful and strong run, your focus shouldn’t always be on a deficit of calories, which would cause nausea, fatigue, and potential injury on a longer run. Calcium-rich foods help the muscle contraction process during running preventing muscle spasms or cramping post run.

Glutes + Hamstring Prep

Running involves the quadriceps, glutes, hamstrings, abs, and calves to name a few. The first muscle groups to experience fatigue on any long run are your glutes and hamstrings. To stay strong, here is a banded glute and hamstring pre-run exercise:

• Position mini band above the knees
• Place feet slightly wider than the hips (just a tad)
• Sit butt back like you were sitting down in a chair andkeep your chest lifted and abs engaged
• Push out on the band the entire time and never let kneescave.
• Squeeze glutes to stand
• Repeat 20 times

Shoes Do Matter

All running shoes were not created equal, as no two feet are the same. Supination (weight rolls to the outer edges of feet) or Pronation (weight rolls to the inner edges of feet) can cause pain in hips, feet, knees, and alignment of the spine. Runners find shoes and or inserts that will help to correct your supination or pronation for the longevity of your run without pain. 

Cross Training and Strength Conditioning

When recording setting turns up in conversation, runners often overlooksupplementing running with strengthtraining exercises, to achieve results. Not only will it help prevent injury,but it will also make you a stronger, faster, and more efficient runner. Exercisesthat help to strengthen quadriceps, glutes,hamstrings, abs, and calves include the Squat,Deadlift, Lunge, Push-up, and Plank.

Post-Run Recovery

As mentioned, the act of running is a repetitive exercise thatwill tighten the quadriceps, glutes, hamstrings, hip flexors, and calves.Excessive muscle tightness or strain leads to potential injury. Don’t forget tostretch post-run to prevent injury.

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

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

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

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

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

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

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From Frankie Ruiz - Founder of the Miami Marathon

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

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

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

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

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

Examiner:

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

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

Jump your legs back. (Subject performs movement)

Stand up. (Subject performsmovement)

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

Ever hearthe same four cues in your fitness class and never understand what theyactually mean? Well, as an instructor, it’s important to know the classunderstand what I’m explaining and why the cues help you maximize your results,while keeping you safe. Here are four cues you’ll hear in your next class andwhat they actually mean.

“Abs tight”

Best wayto think of this is tension on your core. Less sucking it in, more bracing yourabs. As an instructor, I cue clients by telling them this, “if you were to getpunched in the stomach, and before I punched, you tensed up, hold onto thattension.”

“Shoulders Down”

Your trainer is always saying it, but you’re just not getting it. Well think of it this way: pretend your shoulders and your ears hate each other, keep them away from one another. It’s as if your shoulders are being pulled in the opposite direction of your ears. How do you do that? Stand tall, chest opens up, squeezing your shoulder blades together, activating your lats, and bringing your shoulders down. Like a switch, turn everything on and keep it all on throughout the exercises.

“Knees Out”

This ismostly used when squatting and/or lunging. When you’re squatting you want toactively push your knees out, this way the knees track your big toes. Samething when you get into a lunge, the knee of the front leg shouldn’t cave in.Sometimes we forget about this cue when we’re in these positions. The best wayto practice is to put a resistance band on your legs and focus on pushing theknees out, fighting the resistance of the band.

“Neck Aligned With Your Spine”

Last butcertainly not the least, neck hyperextension. As an instructor, I find this isa cue I use a lot. We all like to stare at ourselves in the mirror, but we can’tbe doing this all the time in the gym. There are times when it’s appropriate andthen there are times that it could put a strain on our necks.

For example,when in a deadlift position, you’re actively pushing your butt back.  What is easily forgotten is that while theback remains flat, you should be lengthening with the crown of your head.Meaning, your neck is aligned with your spine. Hence, you are not checkingyourself out in a mirror, your chin is tucked as you hinge forward. If theweight is down you look down, if the weight is up, you look up.

Makingminor adjustments in form and technique, can create the ultimate difference. Inthe gym, we must move mindfully through exercise as to avoid any injury. Wemust exercise our minds as well as our bodies. Now, the next time you hear oneof these cues, you’ll know exactly what to do.

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

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

Why Exercise in the Water?

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

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

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

Top Benefits of Working Out in the Water

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

Workouts offered at WaterBiking Studio Coral Gables

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

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

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

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

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

1). Simplify Your Jump

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

2). Add Speed to Your Jump interva

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

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

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

3). Improve Your Footwork

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

4). Work Those Arms

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

Now It’s Time to Be Patient

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

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

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

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

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

The STAY FIT305 community shows us every day that our bodies are capable of just about anything.But, one of the most amazing and beautiful things our bodies were built to do isgive life. This can be the biggest and most impactful physical and mentalchange a woman will go through.

Often, thethought of exercising while pregnant is met with trepidation and intimidation.But it doesn’t have to be that way. Always consult with a physician when itcomes to your pre-and post-natal care, but one general rule to live by: you arestill capable of doing what you did before you were pregnant, but as always, doit with care and be aware of your body.

Pilates is anespecially great practice for pregnant women to become hyper-aware of theirbody and breath connection, along with strengthening muscles that aid in thebirthing process.

Amanda Christodoulou, founder of Pilates Body at Anatomy, debunks a few prenatal fitness myths about exercising while pregnant and shares a few best practices to maintaining your body (and soul) for a healthy baby and beautiful pregnancy.

Lay on Your Back

After a certain point in pregnancy, it will become uncomfortable to lay flat on your back. The main risk associated with lying on your back is the weight of the baby pressing on the vagus nerve, potentially resulting in the baby not being able to breathe, but - neither would mom. If the nerve is compressed, you’d be gasping for air. So go ahead and enjoy your favorite stretches and exercises on your back.

Pilatesexercises like the Hundred help connect the mind and body to moving with thebreath, Double Leg Stretch strengthens the upper back, hamstrings, and glutes(did you know, all those muscles are part of your “core?”) or exercises on the Reformerlike Pelvic Lift, Frog Legs, and Circles, all help stretch the hips and strengthenthe pelvis.

Enjoy Prone Position (on your belly) andSpinal Extension

Just likeyour back, there will come a point where you aren’t comfortable on your belly.And again, until then, do it – a lot. Pilates exercises like Swan, Swimming andPulling Straps all strengthen our core back muscles and aid in spinalextension. We are already dominant in the front of our bodies, so the rapidweight gain, often caused by pregnancy and its position. can do a number on thelower back. Don’t be afraid to be on the belly in the beginning.

Remember,that your baby is nice and cushioned in there, and there will come a point thatit’s no longer comfortable, so enjoy it while you can, because you will missit.

Remember, you are Not Fragile

Yes,pregnancy is a delicate, special miracle that was women get to experience. But thisdoes not make us fragile. In fact, you are even more capable of getting a goodworkout in when doing less (um, how long have we been waiting to hear that?!).

This isbecause it won’t take as much to get your heart rate up, in a healthy workingzone. Don’t be afraid when it does. Consider wearing a heart-rate monitor onthe wrist, and again, consult with a physician on your optimal heart-ratelevels. 

Listen to Your Body

You canstill lift weights, run, dance, do inversions, push sleds and do whatever elsemade your pre-pregnancy fit body happy. If an exercise isn’t right for you,you’ll know right away. Listen to what your body is telling you. Keep in mind, itcan be challenging to workout with all extra weight on your body that you’renot used to.

Let’s Talk Cravings

Nutrition is achallenging topic during pregnancy, even for the mama with the best intentions.Contrary to popular belief, you don't require that much more food in your diet.So while you're not necessarily "eating for two," you are makingchoices for two.

Pregnancy is not anexcuse to fill your body with sugar and chemicals. It is important to look atthe ingredients in everything you consume. Your amazing and smart body will usethe placenta as a barrier to protect your baby from toxins, but guess what -you still absorb them, and that will only make you feel worse. The baby willget all of the good stuff and you will be left to process the remainder.

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

Downward Facing Dog with Heel Raises

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

Low Lunge with Psoas Stretch

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

Half Split

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

Modified Side Angle

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

Malasana/ Deep Prayer Squat

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

Tree Pose

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

Upward Facing Dog

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

Half Pigeon

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

Half Pigeon Quad Stretch

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

Belly Breathing

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

Fitness is more than the body, it's also about the mind. Practicing good mental heath is just as important as the training we put our bodies through. We asked 17 Miami trainers, "How do you practice mental health?" Here is what they had to say:Mona McCromick @monalisasayed: I try and laugh everyday. I also make sure that I’m active each day in order to clear my mind, and I listen to a lot of audiobooks.Daryl White @darylannwhite: Lately, I’ve taken up journaling, but with an eight question template so I don’t get overwhelmed with a blank page. Slowing down to take in my wins, lessons and people I’m grateful for on a daily basis has broken up the need for constant hustle without result.Lulu @bodybylulu: A regular exercise routine helps me reduce stress and improve my mental health. I never workout more than half an hour, 3-5 times per week. My go-to HIIT workouts are Rise Nation Miami and B-Force Fitness. They are 30 minute total body high intensity interval training workouts that make you feel great both physically and mentally!Rachel Lee @transitionpilates: Finding a healthy outlet is the best way to deal with overwhelming emotions. Although exercise is a great way to mange emotions and stress it’s not enough alone. We need to exercise our minds just like our body’s. Journaling is my go to. There is something so satisfying about wring down all my emotions, fears, and things I need to do. You get it all out on paper and you can let it go and move on. I practice this everyday and it keeps my mind on point.Nathalia Ferreira@nathalia.ferr: Mental health is different for me everyday, but it mainly consists of moments of mindfulness. To me, mindfulness is essential to living a sane and grounded life. In today's world, it's about centering yourself, giving yourself the time to really feel your emotions and consequently, get to the root of who I am and the life I want to live. I do this everyday by dedicating some time to reading a book and interacting with it by journaling how what I am reading can be applied to my life.Myk Likhov@Myklikes: Take a break from work and external stimuli every day. MEDITATE.Katrina Bilanchone @miamiyogagirl: Morning meditation has been life changing for my mental health. It’s like a mental pick-me-up. I also designate an hour or so of my day to reading. Whether that be poetry or the yoga sutras, just something that will feed my mind peace and clarity. Last but certainly not least, movement. We know that our physiology changes our psychology. This is why I’ve revolved my life around movement, it keeps me sane and balanced.Katie Martinez @_katie.ann: No matter what day it is, no matter when I have to be out of the house, I wake up with enough time to spend at least 30 minutes of chill time. I sit in bed, watch whatever series I’m feeling that day, I calmly drink my coffee, eat my breakfast, and enjoy “me” time before I start my day. This helps me feel less rushed, less anxious, and more at peace with everything I plan to accomplish in the day.Christa DiPaolo @christadipaolo: I habitually start my mornings with positive affirmations and mantra’s. I have them on repeat in my head from the moment I wake up and I say them out loud as well. It’s a great way to start the day, calm my thoughts, keep me on track and more importantly, focus on my goals and well being. What is good for the mind is also good for the body and soul.Rachel Robinson @Rachel_fitness: I practice and preach mental health by working out and teaching my classes. I encourage my students to make positive habits everyday.Gabriella Fioravanti @trainwithgabs22: Doing some type of physical activity helps clear my mind and taking naps with my puppies.Dani Gelley @thirsty4balance: I meditate for 10 minutes every day, first thing in the morning.Sean Casey @seancasey305: By trying to have a positive mindset at all times and challenging myself daily to be better than I was yesterday.Dani Vidal @Dani_vidal: By working on myself and doing the things that make me feel fulfilled - even if all I can accomplish is making my bed in the morning, I am still proud of myself. I get myself to the gym everyday and teach spinning, to surround myself with people who have goals, but doing things for myself really keeps my mental health at its optimum strengthTroy Walker @Troytraining: I take care of a lot of people, so I try to remember to take care of myself too. I Treat myself with kindness and respect the same way I do others, and I avoid self-criticism. I take time out for myself by taking a yoga class or dance class. I also take time to calm my mind by doing relaxation exercises and praying.Jen McDonald @jentaglemcd: Going for my early morning runs. Just me and my thoughts. Going over everything I want to accomplish that day and just being in the moment. Me against my breathing and the pavement!Andy Fortuna @af_move: I work on breath work and meditation. Realize that you are in control of everything in your life from hardships to happiness.Come practice mental health with STAY FIT 305 on October 10th at our next event. We will be meditating as a community for World Mental Health Day. More details and tickets can be found here.

We as humans have an ability to stuff down or cover up the pressure or stress we feel. We do this by procrastinating, consuming prescription drugs, doing excessive exercise, or indulging on alcohol or other substances. However, those are quick fixes. They take you out of present moment awareness and momentarily allow you to escape the reality you’re currently in. Those outlets are fleeting -- it’s not the external situation that we need to change, it’s our perception of the external. We are best able to relieve pressure, and stress, when we are rested.When is the last time you took a minute to close your eyes, and let your mind go? How would that feel? Do you feel many thoughts would come? Do you fear you may not be able to adapt to those thoughts? If an exercise like this is uncomfortable for you, it’s likely because you’re not getting the rest you need.Rest is the antidote to stress, and one of the best ways to rest and dissolve stress is through meditation. Meditation allows an opportunity to rapidly release stress that’s been accumulating for long periods of time. Let’s dive into the myths surrounding meditation.Myth One: I am bad at meditation because I can’t stop thoughts or quiet my mind.The nature of the mind is to think. The average brain fires off between 50,000 and 70,000 thoughts a day. Take solace in this finding; we can’t forgo the automatic workings of the mind. That said, everyone can learn a simple technique and begin implementing it daily with ease. If you can think, you can meditate, it’s that simple.The only goal we should have with meditation is to do it. The practice of meditation is process-oriented rather than goal-driven. Pivoting to this mindset is freeing; we’re no longer bound to speculation and can relax into the practice. I recommend setting aside fifteen minutes of your day to start. This mental reprieve is just one percent of your day, and with consistent practice, will begin to quickly yield the fruits of its labor. Consistency is important for meditation, as it is for all behavior where you hope to improve over time. If I have a membership to the gym but never went, I can’t blame the gym for lack of muscle growth.Myth Two: There is no correct way to meditate.One of the most common questions I receive is, “Why do I need to be taught meditation if it’s a process of self-discovery?” I can best answer this question with a personal anecdote from my childhood. Swim lessons boggled me as a kid. I remember my initial fears early one summer, as I learned to slowly build up a stride, diving head-first into the deep end, and swimming across to the pool’s side. By the end of the summer I had mastered this sequence, coming back the following summer to learn a variety of strokes from the same instructor. Had I not learned the proper techniques in sequential order from a coach, would I have figured out how to swim efficiently and with grace? Probably not. Would I have been able to get certified as a lifeguard and be able to utilize the techniques learned to then be of service to others? No.Meditation, like virtually all disciplines, improves with proper instruction and consistent application. Two individuals; one using the doggie paddle and the other slicing through the water with freestyle and flip turns, are both swimming. But, if you asked yourself, who you’d most want to offer you tips on your own swimming, it’s an easy answer.Myth Three: I don’t have time to meditate.We make time for things that are important. These things fall into two categories; activities we want to do and activities we need to do. Meditation applies to both categories, and as it becomes habitual, it no longer appears to be taking time from other activities. The idea of meditation has changed for me over the years. At first, I found it difficult to sit for even a very short period of time. I knew meditation was good for the mind, body and spirit, but I didn’t necessarily enjoy it when I was “dabbling.” And when I say “dabbling,” it varied from a few times a week to a few times a year. In reality, I was doing the best I knew how but I did not have a foundation to build on. It was like trying to figure out how to swim after being dropped in to the vastness of the open water ocean.My lukewarm approach to meditation changed when I learned the simple techniques behind Vedic Meditation, a practice whose use is backed up by hundreds of scientific studies. My practice went from something I “had to do,” to something I “got to do.” This shift in mentality made all the difference, with the fruits of my meditation appearing in the first weeks of persistent practice. Events that use to upset me no longer controlled me, and I developed a new level of introspection. I was now able to sit with myself, alone, in a quiet room, and not feel the urgent need to do something. For me, that was huge.Myth Four: I can meditate while doing other things.Now that we’ve covered some primary misconceptions surrounding meditation, I’d like to turn to a question I’m often asked. “Can I meditate while doing other things, like exercising?” The short answer is, no. When we partake in high intensity physical activity the body utilizes the sympathetic nervous system (fight or flight response). The brain then induces a release of chemicals (e.g. cortisol or adrenaline) indicative of what would have been needed to survive a prehistoric altercation. With the sympathetic nervous system on high alert, or body is unable to alleviate stressors using the parasympathetic nervous system. This precludes proper meditative practice from taking place.Beyond exercise, there are a couple other things to avoid before meditation. With meditation, we are in the business of de-exciting mind and body. This can’t happen anytime we ingest food or have an intake of caffeine. These catalysts light up our body’s mechanisms, blocking an enjoyable meditative experience. When both mind and body start to de-excite the body can then go into a deep state of profound rest. This is critical as approximately 90 percent of our body’s repair occurs during rest states.Meditation does not have to be boring, something you struggle through or something you are afraid of doing. In fact, meditation should be none of that. There is a technique in which it can be easy, effortless, beneficial and quite enjoyable.

Hey Fins Fans, want to know how the Miami Dolphins Cheerleaders stay fit all year long? Katie Ann Martinez did us a solid by putting together this work-out that you can do, that helps keep her ready for her Game Day duties as a Miami Dolphins Cheerleader.

This particular workout includes cheer/sideline practice, as well as full-body based exercises. Since our time on the field requires the maintenance of stamina and endurance throughout a four-hour game, I incorporated our sideline cheers into our overall workout in order to get the maximum results. Not only are we practicing our dances, we are exercising our memory, we are testing our endurance in the way it will be challenged on game day, and we are making our “workout time” fun and team-oriented!Workout Format:

• Warm-up
• Eight stations
• One minute spent at each station – transition as quickly as possible (no more than 30 seconds)
• Total – three rounds of completing all eight stations

Example Body-Weight Exercises:On every other station we're usually calling sidelines, but for the purposes of a workout for you guys, any cardio based exercise works here:

• Station 1: Pop jacks
• Station 2: Jumping Jacks
• Station 3: Walk-out to 2 plank jacks
• Station 4: Jump Squats
• Station 5: Sit-ups to alternating punches
• Station 6: Box Jumps
• Station 7: Reverse Lunges
• Station 8: Ski Hops

Example Resistance-Training Exercises:This resistance training workout uses a loop band.

• Station 1: Squat jacks– band around the ankles
• Station 2: Jumping Jacks
• Station 3: Lateral Step-outs– band around the ankles
• Station 4: Plank Jacks
• Station 5: Arm Step-outs (Push-up position)– band around the wrists
• Station 6: Step-Ups
• Station 7: Glute Bridges to Abduction– band above the knees
• Station 8: Pop Jacks

Workout Extras:

• My odd number stations will differ – sometimes they’ll be solely body-weight – sometimes they’ll be solely resistance training – sometimes I will combine them.
• I do not always incorporate sideline cheers – sometimes every station will consist of exercises for whatever muscle group I aim to focus on for that day (examples: upper body, lower body, core work/stability, full-body, etc.)

Cool-Down:

• After our workout, we smoothly transition to our stretching time. Due to our bodies being warm and appropriately challenged, this gives us the ability to get the most out of our flexibility. It also helps our muscles recover and prepare for the rest of practice.

When it comes to Miami’s fitness community, there is certainly no shortage of options. From boutique studios to big box gyms and everything in-between, our city is filled with the latest and greatest trends fitness has to offer.But what if I told you that getting in shape is not always about what kind of class you take or even how hard you work while you’re there? Might sound counterintuitive, but the fact is that since most of us are not high-performance athletes (who push themselves 120 percent with the goal of running faster, jumping higher and lifting heavier), it’s not necessary to exert yourself to this level, particularly if your main goal is to lose weight, tone up or maintain.True story.It’s a tough concept for many fitness enthusiasts to grasp because we’ve been taught for years that it’s all about “no pain, no gain.” But the reality of maximizing your fitness routine (and saving your joints while you’re at it) is to work out smarter, not harder. You do not build more muscle by killing yourself with endless reps and weights that are too heavy. In fact, your body burns fat most optimally at low to moderate intensities of activity, especially if you are just beginning an exercise routine.Another common misconception is that working muscles in isolation is the smartest way to exercise. Machines are a great way to isolate muscle groups, but to make the most of your workout, try to involve multiple body parts per exercise, which translates to increased calorie burning and muscle building. And that’s just one reason why Pilates, which uses several different muscle groups at one time, is such an optimal way to exercise.Another tip for working out smarter is to avoid the dreaded exercise plateau, when your body gets too accustomed to a fitness routine and goes into autopilot. Even if you’re breaking a sweat, you generally are not building as much strength or burning as many calories when you reach this point. And that’s another reason why I often recommend Pilates, which provides your body a new workout every time, and keeps your body and mind guessing.And perhaps the most important way to work out smarter is to perform your routine with proper form. You aren’t doing yourself any favors when you cheat or get sloppy, because form is one of the most important factors for results in both weight and cardiovascular training. For example, while weight training, if you lose proper form instead of targeting the desired muscle, you will use compensatory muscle groups, which often leads to joint breakdown and injury. Not only is it unsafe, but it’s counterproductive. You are much better off decreasing the resistance and executing the exercise with proper form. Not only is it safer, but you’ll also notice greater definition and tone in half the time.Bottom line: it’s easy to get distracted by the hot new fitness trends constantly popping up all over our city. But don’t let yourself lose sight of the health and wellness goals you have set for yourself…especially if you have your sights set on results.