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Cathy Medina has turned a part-time job at Golds Gym Miami Lakes in 2008, to a successful career teaching Zumba and Strong by Zumba classes all over the world. Medina keeps a busy schedule, but we caught up with her for a Quick 10 interview, but you can also follow her on Instagram – @catmedinaa.

How did you get your start in fitness and as an instructor?

A part-time job at Golds Gym Miami Lakes back in 2008

What is your favorite part of being a fitness instructor?

Being able to motivate and help people become the healthiest version of themselves.

How do you stay full of energy throughout the day?

Rest up, drink coffee, lit music, and pray.

How would you describe your classes?

It’s like a party but without the alcohol and a lot more sweat.

What is one fitness myth you would like to bust?

Modified push-ups with your feet up or the silly women who think weights will do them harm but Cuban bread won’t.

Other than where you teach, where is your favorite place in Miami to train?

Elevation in Downtown Miami

Besides fitness, what's the one thing you’re passionate about?

Eating. 

What is a long-term goal you are working towards or would love to achieve?

Masters Degree in Sports and Fitness Management

How do you practice mental health in your everyday life?

I pray, jump in the sauna, and stretch to disconnect.

What do you love about the South Florida fitness/health & wellness community?

It’s spicy and everyone is pretty much on the fitness trend wave.

All it took was one SoulCycle class for Natasha Whitby to recognize her calling. Through fitness, Whitby wanted to help others going through tough times. We caught up with Whitby for a Quick 10 interview, but you can also follow her on Instagram - @natashawhitby_.

Tell us about yourself - where are you from andhow did you find your way to the 305?

I grew up in Connecticut, but I moved to Boston after college and lived there for about six years. It was great, but I knew I needed to be someplace a little more lively. When SoulCycle asked me to move to Miami after training, I couldn't have been more thrilled.

How did you get your start in fitness and as aninstructor?

I got into fitness by simply working out in Boston. I didn't like working out until after college. One day, I tried a SoulCycle class and the instructor said something that I really needed to hear. I was in a dark place in my life and for a moment I had forgotten the negative thoughts going through my mind. It was at that moment I knew I wanted to make other women feel the same way.

How do you stay full of energy throughout theday?

I used to drink A LOT of coffee, but I recently started a cleanse where I can't have any coffee at all. Eating right and getting the proper recovery and rest is vital for any fitness professional. Arbonne makes these "fizz sticks" that are supposed to curb sugar cravings and boost your energy, and considering I haven't had a sip of coffee for 15 days, I'd say they work.

How would you describe your classes?

I'd say my class isdemanding, but sexy. I never raise my voice because I don't think I need toyell to get anyone's attention. I will say what I want to say and you canlisten. I also like to bring out a little emotion from the room because at theend of the day, we're all human and need to express emotion.

What is one fitness myth you would like to bust?

You can build a Kim Kbooty with weights. That's either genetics or surgery. You can attempt to toneand build muscle all you want, but we all are made up of different shapes andsizes.

Tell us a little bit more about your specialty.

I think people enjoymy class at SoulCycle because it's a brief escape from reality for 45 minutesto an hour, but it's still a kickass workout. You can work hard but also get amini therapy session.

Other than where you teach, where is yourfavorite place in Miami to train?

Cross-training is so important. It just feels good on the body to do something else when you teach so many cycling classes. I love Modo or SOL Yoga for hot yoga, JetSet Pilates or [solidcore] for pilates, and Sweat440 or Barry's Bootcamp for more weights.

Besides fitness, what’s one thing you’repassionate about?

I'm actually obsessedwith self-care and beauty. I have an unhealthy addiction to Sephora. I actuallyhave five different shampoos in my shower right now. Who needs five shampoosfor one head of hair? I do.

What is the one thing you do every day to stayfit?

I try and move everysingle day. Rest days are important, but even if it means walking to WholeFoods versus driving on my day off that makes me feel healthier.

How do you practice mental health in youreveryday life?

I only practice mental health through fitness, to be honest. The reason I workout outside of my own class is because I too need my "me" time. When I do yoga or Pilates, I practice patience. When I take a more intense class like Barry's Bootcamp, I practice drive and willpower. I also do my best to not compare myself to anyone else. I am me and that will never change - why would I let comparison get in my way of self-growth?

Zolia Garcia knew at a young age that dance was her calling. At age 17, she knew being a Miami Heat dancer was her in future, and worked tirelessly to make it a reality. Now, you can dance with Garcia at Vixen Workout class or leading one of her own SoulMastery classes. We caught up with Garcia for a Quick 10 interview, but you can also follow her on Instagram - @Zoilagarcia_.

Tell us about yourself - where are you from and how did you find your way to the 305? How did you get your start in fitness and as an instructor?

I was born in Cuba and came to Miami at the age of three. All my life I loved dancing, singing, and acting at all the family barbecues. At age 17, I saw a Miami Heat game and went insane because I knew I wanted to become a Heat Dancer. At the age of 21 I became a Miami Heat dancer and was able to do that for one year. I am a working actress in Miami, I teach a dance-fitness class (VixenWorkout), and I am a fitness professional. About a month or two ago I created my own class — SoulMastery. It’s high intensity, yet self-reflective workout that makes you reflect on the way you deal with discomforts and negativity, learning how to push past these two things is critical. It merges the two things that helped me believe in myself, self-help and fitness.

What is your favorite part of being a fitnessinstructor?

Motivating others to strengthen their minds and spreading the idea that a sexy body is a fudging healthy one. Many people forget that and go on about how they don’t like this, or they have too much hips, or not enough legs. People are forgetful that health is a privilege and we must honor ourselves if we want to live a magnificent life.

What is one fitness myth you would like to bust?

Following societal diets. We are all different and should eat according to what makes us feel most alive. Food is fuel for us. So knowing what to eat is as easy as saying, “what gives me the most energy” - and I’m not talking about coffee - the answer to that question will guide you to the foods that you should be eating. Listen to your body not advertisement.

Other than where you teach, where is yourfavorite place in Miami to train?

At the beach, thewater has always given me energy and vitality.

Besides fitness, what’s one thing you’repassionate about?

Writing. I lovewriting on all things life and positivity.

What are you excited about right now?

My Soul-Mastery class. It’s my passion project and I have no idea how I will begin to spread it to my community but that while “figuring it out” excites me.

What is a long-term goal you are working towardsor would love to achieve?

Finish writing mybook.

What is the one thing you do every day to stayfit?

Stretch in the mornings and drink lots of water.

How do you practice mental health in youreveryday life?

I go for a run or dance while listening to a motivational video. Usually Oprah, Jim Carrey, or Denzel Washington.

What do you love about the South Floridafitness/health & wellness community?

How much it is growing and how the fitness and wellness community has opened up the door to self-help and spirituality - mainly through Yoga.

Josh Evans knew he was making the right career decision as a collegiate strength and conditioning. Later, Evans got his start in Miami as a trainer at Equinox South Beach in 2015. We caught up with Evans for a Quick 10 interview, but you can also follow him on Instagram - @themvmtcoach.

Tell us about yourself - where are you from andhow did you find your way to the 305?

I’m originally fromSyracuse, NY but have lived in South Beach for the last five years.

How did you get your start in fitness and as aninstructor?

I worked incollegiate strength and conditioning while going through undergrad and gradschool, but my first real start as a true professional was as a trainer atEquinox South Beach in 2015.

What is your favorite part of being a fitnessinstructor?

I really enjoy connecting every day with my clients, learning from them and their past experiences, etc. I like helping them understand their own health and wellness.

How do you stay full of energy throughout theday?

Lots of coffee! Haha -in all seriousness though, I really do get a rush from being around others whoare all striving for positive goals and that’s what the gym setting constantlyprovides.

What is one fitness myth you would like to bust?

That women can’t liftweights or they will get huge. It is just not a reality for the majority ofwomen. Strength training will actually get you the body you want and help youkeep that lean look in the long run.

Tell us a little bit more about your specialty.

I mainly focus onone-on-one training as well as small and large group classes. My focus the pastfew years has been on unconventional training methods specifically, steel mace,kettlebell, and bodyweight movement. Unconventional training keeps workouts funand exciting. There’s always a position or move that you’ll find challenging.That keeps people motivate to work hard because there’s always something toimprove on!

Other than where you teach, where is yourfavorite place in Miami to train?

I really enjoy goingto Anatomy on South Beach (best amenities in Miami), and Muscle Beach is alwaysa hot spot for other local fitness professionals and myself to come together.

What are you excited about right now?

Just launched myweekly workout subscription on my website themvmtcoach.com. You get threefull-body high-intensity workouts every week for under $15 a month. Allworkouts come with 10-15 HD videos to follow along with as you workout.

What is a long-term goal you are working towardsor would love to achieve?

I really want to makean impact in the fitness community here in Miami. I want to create a spacewhere people can come together, create and build their own future in fitness.My really good friend Anthony Mendez (@mendezfitness) and I are planning somebig things for 2020 … stay tuned!

What do you love about the South Florida fitness/health& wellness community? 

I love how open everyone is to try out new workouts. South Florida has become a place where you see a lot of different training styles and everyone is succeeding. It’s amazing to see. Just a great place to live a healthy lifestyle.

Each day, there’s a new CBD product on the market. Whetherit’s in patch, lotion, drink or oil form, CBD is sweeping the nation... but isit worth the hype? And more importantly, should you be joining in?

First Things First

Let’s take a few steps back. CBD is short for cannabidiol.It’s one of 100 other cannabinoids found in the hemp plant. Not to be confusedwith its cousin, marijuana, hemp is a completely separate plant used for anarray of medicinal, commercial, and industrial purposes. It is extremely highin CBD and low in THC, meaning it will not get you high. There is agrowing body of research behind its powerful benefits for anyone looking toimprove their health and wellness.

How it Works

Did you know you already have naturally-occurring cannabinoids and an endocannabinoid system in your body? These cannabinoids work with your nervous system to regulate many of your internal systems. When you take CBD, it helps to supplement your cannabinoids and further promote balance throughout the body. Some main benefits of CBD include reduced stress and anxiety, improved eating and sleeping patterns, and mood regulation.

For the Fit

In terms of fitness specifically, CBD is emerging as acomplete game changer. It addresses one of the most overlooked aspects offitness performance: Recovery.

When you exercise, you’re actually breaking your body down,and need to recover in order to keep progressing. Matt Pippen, Strength andMobility coach for professional and collegiate athletes, lives by the idea thatif you recover more today, you’re able to train harder and longer, with areduced chance of injuries tomorrow.

So where does CBD come into all this? It hasanti-inflammatory properties that work to fight pain and inflammation responsesthroughout the body. By jumping on the CBD train, you’ll be giving yourself anautomatic edge over the competition.

The best, to Fuel Your Best.

As we mentioned above, there are new CBD products and brands emerging each day. Resilience CBD is a premium line of CBD products designed specifically for athlete recovery. Their entire product line was built to accelerate post-workout recovery and reduce stress on the body. Resilience CBD products are designed to help you:

• Bounce Back from Soreness - Are you recovering sufficiently after your workouts? As you exercise, tiny tears are created in your muscles which causes the soreness you feel. In order to rebuild your muscles, you need to allow your body to recover. CBD helps to support and accelerate that recovery process so you can get back to doing what you love, quicker.

• Advanced Pain Relief - This one goes hand-in-hand with recovery, of course. On top of soreness, CBD can help with chronic pain points throughout the body like joint and nerve pain that would typically require painkillers. CBD offers an all-natural solution that doesn’t require wallet draining steroid shots, liver-damaging aspirin, or other lengths people go to mitigate pain.

• Reduced Stress and Anxiety - This one is huge in fitness, especially if you’re a competitive athlete. Getting rid of that race-day, game-day, or fight-night jitters is essential to performance. CBD allows you to relax, relieve mental and physical tension and boosts focus.

• Improved Sleep - This is huge for fitness. Resilience actually has a great blog on why sleep is your secret weapon. When you don’t hit that eight-hour mark, your reaction time, motor function, recovery, risk of injuries, memory loss, and focus are all impacted. The list could continue, but I think we’ve all experienced at least one of the above after a sleepless night. CBD has been found to improve insomnia, overall sleep quality, duration, and helps you wake up feeling refreshed. Its calming properties can also help you in falling asleep.  

So whether you have aches and pains, anxiety, troublesleeping, or just looking for that extra 10%, CBD may be worth a shot.

Morphē Health and Fitness Studio wants you to unleash your hidden potential for growth and life at their Little Havana studio.

MasterTrainer Roberto Santamarina’s goal is to help in the transformation ofphysical activity, spiritual awareness, and life positive habits. 

"I opened Morphē Health and Fitness Studio back in 2006 inspired with an idea of creating a facility that held its own special energy, flow, and aura," said Santamarina. "A place clients would walk in and feel different just then."

Morphē's specialty is the Gravity Trainer System (GTS), that allows you to use your own body weight as resistance to tone your upper body, core and lower body. The GTS is similar to a machine you may find in a Pilates class, but gives users additional opportunities to strengthen muscles and improve on range of motion.

Someof the classes that use the Gravity Trainer include Yogravity, which combinesyoga and Pilates moves in a low and slow workout that will have you workinghard and feeling strong and calm when you leave, and Gravity Kickboxing, ahigh energy mix of gravity fitness and kickboxing. The small class size allowsfor more attentive trainers that are able to assist individually withadjustments and form.

Morphēalso has a bouldering room. Members can take classes and learn to climb, oradvanced climbers can come and use the room on their own. Morphē also offers1-1 coaching for both the GTS and bouldering.  

Morphēoffers post-class smoothies made with organic ingredients and has showers forthose on the go. They also provide several in-house wellness services,including therapy for acute or chronic injuries or pains. Their modalitiesinclude electric muscle stimulation (EMS), ultrasound, stretching, massage, andenergy healing. Behind their building is a parking lot exclusively for Morphēclientele.

Find Morphē Health and Fitness Studio at 810 SW 22nd Avenue in Miami, on Instagram at @morphelife, or at morphelife.com.

Mention STAY FIT 305 to get your first class for only $5.

The City of Miami Beach hascompleted the long-awaited Phase II Middle Beach Recreational Corridor project.

This milestone marks theculmination of a continuous pedestrian path from South Pointe Park through 79Street, accomplishing a beach walk that connects North, Middle and South Beachfor the first time in the city’s history.

The beach walk is a popularwalking and running path for many locals and tourists, with the the AtlanticOcean to the East, and the row of hotels to the west.

This marks the second health& wellness improvement the city has made in as many weeks, with the recentunveiling of a fitnesslocker at Muscle Beach Miami on 9th and Ocean Drive atLummus Park.

Phase III of the beach walk projectis anticipated to begin this fall, which will eliminate the original walkingpath between 23 and 45 streets.

See photos from the ribbon cutting below.

A little over a year ago, Sweat440 burst onto the South Florida fitness scene. Located in Sunset Harbour, the 2,700 square-foot gym has attracted patrons that, in a no-subtle way to put it, run on “Miami time.” In other words, if you can’t seem to commit to anything, or you find it hard arriving on time anywhere, chances are you’ve dropped into Sweat440.

Well, Co-Founders Cody Patrick and Matt Miller are ready to expand, with five new locations across South Florida and New York by the end of 2019.

“We want to continue building the Sweat440 community,” says chief operating officer Matt Miller. “We’ve built something special that is unique and convenient, and that has helped to enhance the lives in our community. Now its time to spread that into other areas of South Florida and New York.

The concept is simple. The Sweat440 workout is four fitness stations, eachlasting 10-minutes in duration. It’s a constant rotation, with a new set ofmembers joining the class every 10-minutes. Thus, if a guest is running late, theycan simply join the next rotation 10-minutes later.

“The flexibility of the scheduling with the ability to drop into a group fitness class anytime has been a huge hit,” says Miller. “The workouts are engaging, results-driven, and accessible to all different fitness level. We’ve had Justice Winslow from the Miami Heat, right next to a middle-aged woman doing ball slams.”

First up in the expansion is Sweat440 Coral Gables. Located in Merrick Manor, the 3,100 square-foot gym will feature groups of nine in each 10-minute rotation, as opposed to six. The Coral Gables location will feature a full suite of amenities like showers, bathrooms, retail, and more. The monitors that demonstrate the exercises at each station will be synced, so all Sweat440 gyms will be doing the same workout every day.

Sweat440 Brickell will follow shortly after, taking a location on 9th Street inside Brickell Heights, right next to SoulCycle. The huge, airy, 18-foot ceilings space, will serve as the flagship destination in the Sweat440 lineup. It too will feature a full suite of amenities like showers, bathrooms, retail, and more.

Sweat440 Chelsea will be the third gym in the expansion lineup, with a massive 5,000 square-foot space at 600 6th Ave in the heart of Manhattan’s trendy neighborhood. New York guests will be treated to the same programming and amenities as their South Florida counterparts.

“The flex-time model will really shine in New York,”says Miller. “It’s a city on-the-go, rushing to the subway, work, etc. Ourlocations are really centrally located in the heart of the neighbors.”

The other location Miller is referring to is Sweat440Tribeca, which is slated towards the end of 2019, along with Sweat440 Doral herein South Florida.

Sweat440 Gables is running a “Founding Members” rate of $99/Month. For more information visit https://sweat440.com/gyms/florida/coral-gables-33146/.

Sweat440 Brickell is running a “Founding Members” rate of $99/Month. For more information visit https://sweat440.com/gyms/florida/brickell-33130/.

Sweat440 Chelsea is running a “Founding Members” rate of $149/Month. For more information visit https://sweat440.com/gyms/new-york/chelsea-10011/.

So,you’ve decided to open your own fitness studio or gym or launch that personaltraining business. Maybe you are an established entrepreneur or fitnessprofessional and just need some advice. Before you take that next step, sendthat proposal, or onboard that next client, it’s critical to speak to someone whounderstands the legal ramifications and has been there before.

EnterDischino and Schamy – business and intellectual property law. In other words,if you are creating content, training someone, and/or opening a business, theseare the experts you need to be speaking with to protect you and your business.

We satdown with Brenda Schamy – one half of Dischino and Schamy, to pick her brainand get some advice on potential legal pitfalls you could face.

Tell us a little bit aboutyour firm – Dischino and Schamy

Dischino and Schamy was founded in2016 when Chris and I merged firms. I brought my litigation background andexperience, while Chris brought his expertise in transactional. We now serviceclients in many different industries like retail, fitness, entertainment,hospitality, nonprofits and much more.

Tell us more about yourlegal specialties.

Both Chris and I haveentrepreneurial backgrounds, owning businesses of our own in many of the industrieswhich we specialize - a boutique boxing gym, a yacht company, awell-established nonprofit, and more.

Having both a personal andprofessional connection to the industries of our core clientele is what webelieve truly sets the firm apart from others in this space.

It sounds like you have alot of experience in the South Florida Health & Wellness industry.

Yes - being an avid fitnessenthusiast myself, and having previously owned a gym, I’m particularlyacquainted with the Health & Wellness industry. We service a variety ofclientele - fitness studios, fitness influencers, beauty bloggers, skincare andwellness studios and more.

What is a mistake youadvise your clients from making?

Intellectual property is now oneof the most crucial components of a business - not owning your brand is takinga big risk anytime you invest in marketing or PR.

It's important to play bothoffense and defense when it comes to intellectual property by protecting what’syours and being well informed to not infringe on someone else's intellectualproperty. It can save you and even make you a lot of money.

Partnership agreements are alsocrucial, most people don't understand the importance of partnership agreementswhen they are starting their companies. A lot of people begin companies withtheir friends or people they know, and they think putting things down on paperis unnecessary, you'd be surprised how often that winds up being the biggestdownfall of a company.  

Is this mistake the samefor those in the health and wellness industry?

The general concepts are the same for any industry when speaking broadly but the fitness world has some additional concerns regarding disclaimers, advertisement, liability, etc. that those in the health and wellness industry should be especially informed about.

I'd also emphasize once again howoften business owners and individual influencers fail to protect their intellectualproperty. Be it your name, your logo or slogan, or the branding of a newskincare product – your intellectual property is one of the most crucialcomponents of your business. Not owning the components of your brand is likethrowing away money every time you do any sort of marketing or PR.

What about for personaltrainers who own their own business? Any advice for them?  

My best piece of advice topersonal trainers who own their own business is to always consider yourself abusiness and structure yourself as such, even if you are operating as anindividual.

It’s important to understand not only the benefits that come with operating as a freelance trainer but also the risks – taking the same precautions in regard to liability protection and insurance is essential. You want to make sure you are protected in all areas of your business, especially intellectual property matters which may include your branding, disclosures, consent, and content usage.

Take the time to understand thatyou are in fact a business as much as you are a “brand,” and that legal mattersapply equally to you as a personal trainer.

Muscle Beach Miami has unveiled a new fitness locker at it's recently revamped Lummus Park location on South Beach on 9th Street and Ocean Drive.

The locker is a 20’ standard shipping container, custom-fabricated to store the equipment necessary to create a world-class, multi-modality training center for up to 80 people.

The external attachments include 18 pull-up stations, a 12’ rope climb tower, and five squat stations.

The internal storage racks and shelves are designed to functionally organize and display the following equipment inventory: battle and climbing ropes, medicine balls (1.4 to 20 lbs.), kettlebells (12 to 24 kgs), Olympic and warm-up bars, bumper plates; sandbags, flat benches, lockjaw bar collars, lacrosse balls, gymnastic rings, agility cones and jump ropes.

So who's ready to get a sweat on the sand? See pictures from the unveiling below.

After years of teaching at various studios around town, Pilates instructor Rachel Scherdin knew the time was right to venture out on her own. Transition Pilates is the culmination of her years of experience leading group, semi-private, and private Pilates classes.

“I have never loved anything more than I love Pilates,” says Scherdin. “I wanted to create a space where I could share my passion and education with people.”

And create she did. Located inside Body & Soul, Transition Pilates is owned and operated independently, offering semi-private group classes on their five balanced body studio reformers, towers, and Pilates chairs, giving clients the one on one attention needed from the instructor.

Instructors are all comprehensively certified and come to Transition Pilates with 500+hours of training, then receive additional instruction specific to Scherdin’s specific approach.

"There is nothing worse than going to a studio and the instructor does not even know your name,” says Scherdin. “Pilates is very intricate, so if you are just placed on the equipment without the instructor helping you, you are getting set up to fail. With only five people in the class, the instructors can see every single detail to ensure you are getting the most out of your class.”

Transition Pilates is offering four class types at launch - Traditional Transition, Arms, Abs, & Ass, Cardio Jump, and Strength & Sculpt, which is billed as a fast-paced, low impact, class that will tone and sculpt your body in 60 minutes. Transition Pilates also specializes in pre and post-natal Pilates and diastasis correction.

Transition Pilates is offering STAY FIT 305 readers 25% off all group classes with the code “Stayfit305” – making your first class only $15. Transition Pilates is located at 3183 SW 38th CT, Coconut Grove, FL. Parking is available. For more information, visit www.transitionpilates.com.

Three years ago, Sean Garner and his wife left Tulsa, Oklahoma in their rear-view and head for the Magic City. Now, Garner serves as the General Manager at one of the most recognizable fitness gyms in town - Anatomy. We caught up with Garner for a Quick 10 interview, but you can also follow him on Instagram - @seangarner.

Tell us about yourself - where are you from andhow did you find your way to the 305?

I am originally fromTulsa, Oklahoma, but have been in Miami for three years. My wife Courtney and Imoved our two daughters across the country for an opportunity to work at thebest gym in Miami - Anatomy.

How did you get your start in fitness and as aninstructor?

I worked as a firefighter for five years and that’s what got me started in my fitness journey. I ended up living it so much I opened my own gym. It did very well and I ended up leaving the fire department to be a full-time gym owner.

Where can everyone find you now?

I now work as theGeneral Manager for Anatomy’s newest location in Midtown.

Tell us a little bit more about your role.

As the General Manager, my role is to create an incredible team experience for our members and develop our staff to be the best in the industry.

What is one fitness myth you would like to bust?

Being in the fitnessindustry is not a sustainable career.

Besides fitness, what’s one thing you’repassionate about?

I love serving at VOUS church.

What are you excited about right now?

My fitness businesscoaching company I just launched, EntreFit.

What is a long-term goal you are working towardsor would love to achieve?

Creating a completefitness business solution for fitness professionals that want to grow and scaletheir brand. Either helping them to create a successful online trainingplatform or showing them everything they need to do to start their gym so thatit has a strong foundation that will last.

How do you practice mental health in youreveryday life?

Breathing, prayer andmeditation first thing in the morning.

What do you love about the South Floridafitness/health & wellness community?

It’s small yetimpactful. So many people in the industry look at this area for what is new andexciting. We have the opportunity to set standards and trends for the rest ofthe country.

Paula Villarraga knew a career in fitness was for her long before she was old enough to teach. As soon as she was old enough to teach, she was off and running - teaching boxing, dance, Pilates, and cardio/strength classes. We caught up with Villarraga for a Quick 10 interview, but you can also follow her on Instagram - @paulavjater.

Tell us about yourself - where are you from andhow did you find your way to the 305?

I’m from Bogota,Colombia and moved to Miami when I was about 13 years old.

How did you get your start in fitness and as aninstructor?

I was a kid with lots of energy. It was hard to concentrate in school, even falling asleep was hard. My parents put me in an all-girls gym at 12 years old and my life changed completely. I was active, sleeping better, feeling focused, strong and confident. I knew I wanted to teach people the importance of being active and finding balance in the everyday routine. I wanted everyone to feel the same way that I was feeling so I started teaching classes at 18 years old and the rest is history.

What is your favorite part of being a fitnessinstructor?

Knowing that I’mdoing something that makes people happy, confident and healthy.

How do you stay full of energy throughout theday?

I don’t skip meals - breakfast is my favorite part of the day. I drink lots of water - my huge water bottle is always with me. I also believe the way we think has a huge impact on how we feel every day and for that reason, I make sure to keep a calm, positive mindset, which helps me stay focused, relaxed, and ready for whatever the day brings.

What is one fitness myth you would like to bust?

Eating less is thepath to losing weight and being healthy - definitely a myth.

Tell us a little bit more about yourspecialty.

I teach boxing,dance, Pilates, cardio/strength classes, and love teaching every single one ofthese formats. I like to project good energy and the love for what I do ineverything I do and that’s something people really like. Music is a big deal inall the classes I teach. Boxing, Pilates, and strength I make sure my class hasa killer playlist and it always becomes one of the main things that motivatespeople to keep working hard while having fun.

Besides fitness, what’s one thing you’repassionate about?

I’m also an architect. I love seeing how the way space is designed can have a huge impact on how we see things and how we feel. I love design and innovation.

What are you excited about right now?

How the concept ofwellness is growing worldwide. We are now more aware of our surroundings, whatis happening around the world, and the physical and emotional impact of everysingle thing we do.

How do you practice mental health in youreveryday life?

Every day when I wake up I think of at least three things that I am grateful for. I always tell everyone to focus on the positive instead of just the negative.

What do you love about the South Floridafitness/health & wellness community? 

I love how we encourage people to stay active through various wellness events. There’s an event every weekend, everywhere you go - and of course, the good South Florida weather definitely helps.

After wrapping up his baseball career, Justin Azzey was off to college. It didn't take long before he dove head first into fitness while still a student, starting as a personal trainer. Azzey is now a co-owner of Elevate954 - one of the most popular gyms in Fort Lauderdale. We caught up with Azzey for a Quick 10 interview, but you can also follow him on Instagram - @justin_azzey.

Tell us about yourself - where are you from andhow did you find your way to the 305?

I was born and raisedin South Florida. I grew up in Hollywood, Florida, and I love the Floridalifestyle.

How did you get your start in fitness and as aninstructor?

I got started infitness after I couldn’t play baseball anymore. All the years of pitching anddamaging my arm caught up to me by the time I got to high school.

Always being a prettyactive person, I dove head first into health and fitness and absolutely fell inlove with it. By the time I got to college, I worked part-time as a personaltrainer until I finished school. After I graduated, I started getting intogroup fitness as well as personal training, and now I’m currently a co-owner ofElevate954 in Fort Lauderdale!

What is your favorite part of being a fitnessinstructor?

There are so many things I love it’s hard to pick one. I’d have to say the most rewarding aspect of being a fitness instructor/coach is being able to impact so many people on a daily basis. I take pride in being a positive influence on our members’ day. There’s nothing more rewarding than helping your clients achieve better health, fitness, and improve their overall quality of life.

How do you stay full of energy throughout theday?

There are a few things that help me stay level headed and energetic. It all starts with maintaining a proper diet and getting adequate sleep. If you aren’t rested or fueled properly you can’t perform at your best.

Aside from those bigrocks, I make it a priority to practice gratitude every night before bed andreflect on the positive things that happened that day, and set my intentionsfor the coming day.

In addition to that,one of the things that keeps me motivated and energetic is teaching my clients, members, or trainers something new asfrequently as I can. Learning and teaching are two of the things that drive methe most.

How would you describe your classes?

My Classes are built on a few different principles:

1). I believe strength/resistance training should be the cornerstone of any training program. Learning how to properly lift weights and build muscle has some of the greatest impacts on metabolism and overall health.

2). Energy and enthusiasm - when you come into our gym we expect enthusiasm from everyone with a willingness to learn!

3). Be ready to be mentally and physically challenged. You’re promised to leave with a nice sweat.

What is one fitness myth you would like to bust?

There’s so many, butone myth I’d love to bust is that a lot of people think you need to do cardioto burn fat. That’s not the case. What most people fail to recognize is thatdoing too much cardio and not enough strength training will actually slow yourmetabolism down. Instead of prioritizing building muscle (and your metabolism),you’re sending a signal to the body to become more efficient with its calories(which is not ideal for burning fat). Lift weights my friends!

Other than where you teach, where is yourfavorite place in Miami to train?

Honestly, outside ofElevate954, my other favorite place to train is outdoors. There’s nothingbetter than soaking up that South Florida sun while working on conditioning ormobility at the beach or at one of the many local parks we have.

What is the one thing you do every day to stayfit?

My whole liferevolves around it. It’s pretty much who I am. If I had to pick one thing, I’dsay I dedicate one hour every day (even Sundays) to moving my body in some way.

How do you practice mental health in youreveryday life?

This is something that I’ve really had to make an effort with over the past couple of years. Ever since my father got diagnosed with pancreatic cancer my whole life changed. I went from being happy and carefree to struggling with anxiety and bouts of depression.

Since he passed,there’s been a few things that I’ve practiced that has helped me get a grip onmy mental health.

1). Exercise daily.I’m not saying to go do a HIIT class every day, but going for a nice walk ortwo every day can really help.

2). Practicegratitude at the end of every night and when you get up in the morning. Findingthings you’re grateful for, and focusing on them, really helps get rid ofnegative thoughts and helps put you in the right state of mind.

3). Being involvedwith my fitness community. I love being able to interact with my clients andmembers on a daily basis! Being involved in a community can really help withmental health.

What do you love about the South Floridafitness/health & wellness community?

I love how everyoneis so uplifting. I’ve met so many fitness professionals especially over thelast few years that have been extremely supportive!

AsSouth Florida continues to grow and develop, public-se green spaces like parkstend to be an afterthought. After all, why spend the money to maintain a publicpark when the land can be used to develop more luxury condos and apartments? eye-roll

But the City of Miami Beach is making a commitment to maintaining the beautiful green landscape and scenery that attracted transplants and kept natives here in the first place, with the transformation of the Miami Beach Convention Center surface parking lot into a 5.8-acre park.

Estimated to be completed this October, the new park will feature 500 new trees, open lawn spaces, shade areas, walkways, lighting, a Veterans memorial, public restroom facility, a flexible area space and stunning public art.

Theentire Convention Center campus, once finished, will have a total of 12 acresof new green spaces — considering the 5.8-acre park and the recently completed2.8-acre park on the north side, landscaped medians and streetscapes. The totalpervious area of the 25-acre Convention Center campus will also increase by245% and will have a total of 1,330 new trees, including 580 new mangrovesalong Collins Canal.

The project broke ground in early May 2019. See renderings of the completed project below.

After her career as a student-athlete at the University of Miami came to an end, Wally Layland wasn't ready to stop being an athlete. Layland turned her lifelong passion and commitment to fitness into a budding career. We caught up with Layland for a Quick 10 interview, but you can also follow her on Instagram - @wally.yoga.

Tell us about yourself - where are you from andhow did you find your way to the 305?

I'm from Orlando, FLand was a student athlete at University of Miami.

How did you get your start in fitness and as aninstructor?

I was an athlete myentire life (springboard and platform diving), so I have been into fitnessforever. But it was yoga that helped me through a lot of hard times after Ilost my brother, so I wanted to become a yoga instructor to help others like ithelped me.

What is your favorite part of being a fitnessinstructor?

Seeing the relief people get from taking a yoga class - I can see it on their face that there's less tension in their body and/or mind. That is the best feeling for me knowing I helped them feel that relief they otherwise may not have gotten.

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

How do you stay full of energy throughout theday?

Knowing I amfollowing my passion and doing what I love gets me excited to keep me goingthroughout the day. I also drink Arbonne's fizz sticks which are a naturalsource of energy that help a lot when I teach multiple classes a day.

How would you describe your classes?

My classes arephysically challenging but also peaceful for the mind, because its a placewhere you can go to let go of everything going on in your life to just breatheand be by yourself and I always remind my students of that.

Other than where you teach, where is yourfavorite place in Miami to train?

I was a studentathlete so I loved training in the UM Athletics facility, but now that I live alittle North, I love training at The Office 954 in Fort Lauderdale.

What are you excited about right now?

I am excited aboutall the doors that seem to be opening that are presenting new and awesomeopportunities for me. I am meeting the most amazing people, and I am stoked tobuild new relationships with people that have the same mindsets as me.

What is a long-term goal you are working towardsor would love to achieve?

My long-term goal isto have my own yoga studio one day.

What is the one thing you do every day to stayfit?

I do yoga every day, and I also do some different kind of training methods (HIIT, strength, boxing, etc) at the Office 954.

How do you practice mental health in youreveryday life?

I practice mental health every day by taking at least five minutes a day to myself to meditate.

Thanks to some of the dumbest people on earth, measles – a disease America declared eradicated in the year 2000 – is back! There is literally no reason one of the richest countries on the planet should be dealing with measles in 2019, but thanks to anti-vaxxer parents who incorrectly believe vaccines cause autism or other disorders, here we are. At the end of April, the U.S. Centers for Disease Control and Prevention announced that more than 700 people have caught the virus this year, the highest number of cases in 25 years.

Now, a new studyreleased yesterday from researchers at Johns Hopkins University and the Universityof Texas warns that Miami-Dade County is at high risk for an outbreak. Analystsranked every county in the U.S. by its relative measles-outbreakrisk — and, according to the data, Dade has the third-highest risk in thecountry. Only Cook County, Illinois (Chicago), and Los Angeles County,California, showed more warning signs. Queens County, New York, and KingCounty, Washington (Seattle), rounded out the top five.

The results were published yesterday in the peer-reviewed journal Lancet Infectious Diseases. The study also included an interactive map, which warns that Broward County has the seventh-highest measles risk in the country. Florida's Orange and Hillsborough Counties also made the top 20.

"There has been a resurgence of measles cases, among other vaccine-preventable diseases, in the U.S. and other countries in recent years," coauthor Lauren Gardner, an associate professor in the Johns Hopkins Department of Civil Engineering, said in a media release. "Measles, in particular, poses a serious public health threat due to the highly contagious nature of the disease. It is therefore critical that we proactively identify areas most likely to experience outbreaks to strategically target for surveillance and control."

The researchers saythe latest spike in measles cases is due to two compounding problems. Travelersare coming to the U.S. from measles-stricken countries. And, while that neverused to be much of an issue, misinformed anti-vaxxers in the U.S. have createdpockets where measles can spread again.

To compile the map,analysts counted nonmedical vaccine exemption rates per county and comparedthose to each county's rate of travel, population size, and proximity to otherglobal measles outbreaks. The study's authors noted that outbreaks have alreadyoccurred in Washington state and New York City. They added that viruses onlyneed a small, self-contained pocket of people to thrive, and cited Brooklyn'stiny, mostly unvaccinated Orthodox Jewish population as an example.

In addition to the virus' trademark rash, measles also causes ahigh fever and can lead to pneumonia. It's particularly dangerous for infantsand young children. The best defense? Vaccinate your kids.

"Anti-vaxxers are denying the best and very successful medical science we have and choosing instead to rely on fraudulent claims, such as a purported link to autism, that have been uniformly debunked by evidence and analysis over the last two decades," wrote coauthor Sahotra Sarkar, professor of philosophy and integrative biology at the University of Texas at Austin.

*This article was originally published on The Miami New Times by Jerry Iannelli, and can be found here.

Start training at The Office Fort Lauderdale and soon you too will be saying "I'm busy." With clever slogans like "Get to work" and "I'm busy", The Office means business with their diverse range of workout offerings.

The studio wasoriginally the office of owner Jamie Maitland's family, which is how the nameThe Office came to be. The details throughout the space are fun and unique, froma dungeon door at the entrance of the fitness room, to unicorns everywhere, includingon a mural in the bathroom. The Office features work by artist Jay Shogo – notonly did he design the unicorn mural, but Shogo is also the reason the heavybags feature the faces of icons like Biggie and Beyoncé.

A small grouptraining studio and one-stop fitness concept, The Office truly offers somethingfor everyone. Their classes range from Cardio, which is boxing-based, to Burn,focused on the smaller accessory muscles with slow, isolated movements, toStrength, which incorporates heavier weights for an upper and lower bodyworkout. Work is a full-body combination of all three classes where the trainerwill provide a wild card of a class. For beginners, there is also Level 1 - afull body introductory class that focuses on the workout fundamentals.

Once you enterthe main room, each station has its own set of equipment that will be useddepending on the class, including weights, bands, a bench, and a mat. Classsizes are kept small, meaning the instructor can be very attentive incorrecting form and challenging participants. Mirrors around the room also meanthat there is no hiding in the back corner of class.

In the lobby, a smallcollection of unique merchandise is also for sale, including boxing gloves thatremind you to "get shit done" and shirts that encourage positivevibes.

Maitland wantseveryone to get inspired to do better and be better at The Office.

“I didn’treinvent the bicep curl, but I’m bringing good vibes,” said Maitland. “Youdon’t know what you are capable of until you’re given the right environment orright person to leverage you.”

Your first class at The Office is $10. For moreinformation, you can find them online at theoffice954.com or Instagram at theoffice954.