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The green bikes starting popping up weeks ago, parked against bus stops, subdivision entrances and gas stations — and leaving Kendall and western Miami-Dade residents asking, "Huh?""I was actually pretty confused — I didn't know what was going on," said Tevin Skeete, 18, as he wheeled (on his personal bike) home from West Kendall to the South Miami Heights area. "I was like, 'Who just leaves two bikes out here, two lime green-and-yellow bikes?'”The move was the latest expansion by California-based startup LimeBike. Already popular in other parts of Miami-Dade, the bikes are part of the company's push to bring the national dockless bike-sharing trend to a part of South Florida that often feels neglected. Using LimeBike's app, riders can take the two-wheelers as far as they need to go for the price of $1 for every 30 minutes.Citi Bike pioneered bike-sharing in Miami Beach in 2011 (when it was known as DecoBike); its signature blue bikes are now offered on the mainland, too. Last year, China-based ofo began offering its yellow dockless bikes in South Miami, while Spin brought its orange cycles to Doral and Miami Lakes. LimeBike appears to be the most aggressive in pushing west.On a recent warm Monday night, just one biker was seen spotted using a LimeBike in the area around Kendall Indian Hammocks Park; other bikers like Skeete were using their own. LimeBike declined to specify exactly how many bikes it has rolled out to western Dade, but the LimeBike app shows about 200 dotting the area from Dadeland Mall north to Southwest Eighth Street and south to Southwest 184th Street. The bikes are stationed as far west as Florida International University, home to about 100 shared LimeBikes.LimeBike first entered the Miami market last June when it landed in Key Biscayne. The bikes can now be found from Wynwood to North Miami. There have been about 100,000 rides taken so far, the company says.But Gauthier Derrien, LimeBike's regional general manager for Florida, said Miami is still a bit of an experiment. When it comes to adopting something like dockless bikes, Miami is special."Miami is very much a unique market," he said. "There are a ton of challenges inherent to operating here."Among the biggest: The county simply wasn't designed for bikes. That's especially true of unincorporated west Kendall.There, Francis Vega leads a popular evening bike ride around the area every Thursday. His long-term goal: to get local officials to increase infrastructure for the area's swelling population. That includes bike lanes."I'll be perfectly frank: bike riding in west Kendall — that's scary," he said. "We're basically there to teach them how to ride safely and not get hit by cars."Vega has been running the Two Wheel Picker Bicycle Shop in Kendall for five years. He says he welcomes the LimeBike rollout. One customer has already bought his own bike after realizing he was spending so much on the rentals, Vega said.Still, cases like that are outweighed by customers coming in to ask: "What's the deal with the screaming green bikes?""I had to explain to some older people what they are," Vega said. "They were asking, 'How are they not being stolen?' " (The bikes contain GPS tracking devices and electronic locks, and their parts can't be used on other bikes.)There have been some complaints about bikes being left haphazardly in and around churches, schools, and parks in the area, according to Marie Holborow, a spokesperson for County Commissinoer Joe Martinez, who represents the area. LimeBike did not immediately respond to a request for comment about the complaints.Vega said while most locals still seem bemused, he thinks it's only a matter of time before use takes off. West Kendall is home to many people in their 20s who may not have access to any kind of transportation, let alone a basic two-wheeler.LimeBike's West Dade rollout comes as the company introduces the first electric razor-style scooters in Miami, making them available in the hip and increasingly tourist-friendly Wynwood neighborhood."Miami has so much room to grow from infrastructure perspective," said LimeBike's Derrien. "It's undeniable that the population is going to explode. The question is. how are all these people going to move around."*This article was originally published in the Miami Herald by Rob Wile and can be found here.

Things are heating up in North Miami Beach, as the neighborhood just welcomed the hottest new boutique fitness resident - Sweat Studio, to the area.A stone's throw from the Ancient Spanish Monastery, Sweat Studio is bringing the latest trend taking over Miami – heat, and no, we’re not talking about the weather.Suitably named, Sweat Studio heats up to over 100 degrees before members take on a variety of formats like TRX, Barre, Pilates and Dance, with 60-minute classes like “Tone & Burn” or “Stretch & Sculpt.”Sweat Studio Founder, Rikki Heiken had been a personal trainer for quite some time, before deciding to fulfill a longtime dream to have her own studio and classes she has created.“Watching my clients achieve their goals, love their bodies, and seeing them grow more confident every day, is why I go to work,” says Heiken.

The passion pours through her words, as she speaks about her philosophy of teaching. She’s not just an owner of a gym after all. Heiken still takes the time to learn everyone’s name that enters her studio and walks around the room to make sure people are getting the most from their workout.“She has changed my body and allowed me to reach my fitness goals,” says a longtime client of Heiken’s. “I found a trainer who truly cares about my long-term goals, and I couldn’t be more excited to continue this journey with her.”Sweat Studio is offering 14 classes a week, before expanding their offering. First time drop-ins are free, and class packs starting at five for $105, and 10 at $180.No need to worry about bringing your own mat and towel, that’s always provided free of charge. “Grippy socks” are a good investment to avoid slipping around the room when the heat picks up.Sweat Studio is located at 17017 West Dixie Hwy, North Miami Beach, FL. For more info visit www.sweatstudiomiami.com.

Sam Simpson, operating owner of B-Fit Miami, has been training SWAT officers for three years. By modifying simple exercises such as squats, lunges, push-ups and pull-ups, Simpson gives officers the added challenge they need to push their bodies to the next level. See if you have what it takes to train like those who serve and protect the 305. Try some of these modifications in your own workout.

1. Pull Ups: Simpson’s favorite pull-up modification is what he calls ladder pull-ups. In this ballistic adaptation, find two bars spaced roughly 6 inches apart from one another. Start at the lower bar and pull yourself up to higher pull-up bar. Lower back down to the starting bar to perform the exercise again.
2. Walking Lunges: SWAT officers often times find themselves walking in a crouched position to maintain low profiles. Modify your walking lunges by staying as low to the ground as you can for the entire set. Instead of returning to a standing positioning in between walking lunges, stay in a low crouch. Make this modification even harder by holding a set of dumbbells.
3. Squats: Simpson likes to use contrasting movements instead of rest in between sets of squats for his SWAT clients. “Contrasting sets are great for building explosive power and developing quick movements needed in tactical situations,” says Simpson. Trade in your rest time after a set of front squats for a set of box jumps.
4. Push-ups: Increase the demand of traditional push-ups by using sliders. Alternate sliding your hands up and away from the body while doing push-ups. This modification will make you feel as if you are doing one-handed push-ups. Simpson also likes plyometric push-ups as a way to increase demand in this simple exercise. Instead of pushing up like you normally would to return to the start of the exercise, explode up and try to gain as much height as you possibly can before returning to the starting push-up position. Build your plyometric push-up strength by starting with one hand on a medicine ball and the other on the ground.
5. Rope Climbs: What is Simpson’s favorite exercise for his clients? “Superset rope climbs. Rope climbs are part of the SWAT fitness test. I try to incorporate rope climbs to prepare SWAT clients,” says Simpson. The modification is simple - try climbing a 15-foot rope twice without letting your feet touch the ground in between climbing reps. Increase the number of times you can climb up the rope before letting your feet touch the ground.

Twenty minutes after his first round, game seven loss to LeBron James and the Cleveland Cavaliers, Indiana Pacers guard, Victor Oladipo, messaged his Miami-based trainer, David Alexander of DBC Fitness, saying he is ready to begin training for next season."When do we start? I'm ready to take it to another level," said Oladipo.David Alexander, one of STAY FIT 305's must-follow trainers, was thrilled to see the level of commitment from the rising NBA star."Look at the time on this text, this dude probably hasn't even showered yet after playing one of the biggest games of his young career and he's already trying to get back to work!" Alexander put in the caption he posted to Instagram.DBC Fitness, one of STAY FIT 305's must-try gyms, is located in the Design District at 3841 NE 2nd Ave #103, Miami, FL 33137.https://www.instagram.com/p/BiKuM7ZBTr1/?taken-by=dzandertraining

Get ready to workout shamelessly with Brickell’s newest boutique spin studio: SHMLS Cycling Studio. Stephanie Shames, well-known known for teaching inspiring classes and sharing her own personal story battling an eating disorder and body dysmorphia, is the creator of the first-ever cycling studio dedicated to body positivity and self-love.SHMLS Cycling is an inclusive and inspiring place to sweat, where clients use movement to transform their bodies and build confidence. The mission of SHMLS is to provide a welcoming space for all body types, shapes, and fitness levels.The studio is a place where clients can learn to let go of shame as they ride to the beat of the music. Classes propel and motivate clients to reach goals in and outside of the studio, and is an experience meant to transform clients’ bodies and minds. SHMLS Cycling clients celebrate themselves as they strengthen their bodies and confidence.“SHMLS is not about reaching a number on a scale, attaining a six pack, or burning calories,” says Shames. “It’s improving your confidence during class and carrying that feeling into your everyday life.”There are no numbers or competition during this ride. Instructors curate unique and empowering playlists to match the format of the ride. The ride incorporates rhythm-based choreography meant to strengthen the upper body and core, as well as cardio interval training to target strength and endurance.“The SHMLS studio is intimate," Shames tells STAY FIT 305. “Classes are limited to 12 bikes, so clients will feel as if they get one-on-one coaching throughout the ride.”If you are ready to transform your life, then clip in with SHMLS Cycling. Here is everything you need to know about the studio:

• Location: The studio is located within Brickell's House of Movement (1900 Brickell Avenue).
• Amenities: Clients receive complementary water and spin shoes with each class. The studio also features lockers and showers.
• How to Book a Bike: Classes can be reserved through the SHMLS Cycling website.
• When Does SHMLS Cycling Open: The studio is projected for a soft opening in early May. The SHMLS Grand Opening will be May 19.

Book your bikes early and get ready to ride SHMLS.

Get ready to MELT away your toxins. RESET Cryotherpy Co-Founders, Jess Scott and Whitney Oakes, are bringing you the hottest way to recover. Known for their cryotherapy services, RESET has a strong reputation for helping clients recover from muscle pain and soreness by getting chilly with temperatures below -240 degrees. Now, the Sunset Harbour company is turning up the heat and launching their hottest new brand, MELT.Located inside RESET Cryotherapy, MELT is a full spectrum medical grade infrared sauna. Clients can detox, nourish, relax and receive many of the same benefits as cryotherapy. The service is ideal for those who have wanted to try cryotherapy but could not stand the below zero temperatures.“MELT was created for clients who sought the same benefits of cryotherapy,” says Oakes. “Clients are still getting increases in metabolism, skin-detoxifying properties, and pain relief with MELT.”

MELT might look like a traditional sauna, similar to one you have encountered at a gym or spa, but the design features near, mid, and far infrared panels, that target your entire body from every angle, heating the body in a very different way.“In a traditional sauna, you sweat to cool down because the room is hot. In MELT, the heating occurs from inside of your body, drawing the toxins out, allowing you to sweat up to seven times the amount of toxins than a traditional sauna visit,” Oakes tells STAY FIT 305. While the sauna can reach temperatures as hot as 156 degrees, it's still lower than traditional saunasMELT knows that lighting can really set the mood, so they’ve equipped the sauna with medical grade chromotherapy, or light color therapy. Clients can set the lights inside the sauna to their preferred stetting. For those seeking a sense of relaxation or calmness, set MELT’s lights to blue. Try the pink light to cleanse and eliminate impurities, or glow with green light to add harmony to your sauna session. No mood is complete without some tunes, so a Bluetooth speaker lets you jam out while you sweat.Are you ready to MELT away your toxins? Book your 30-minute MELT session online. Because the sauna can fit up to two people, you and a buddy can MELT together for an additional $15 per session.

Burpees, box jumps, and ball slams, oh my! These are just some of the movements you will try at EPIC Hybrid Training. The popular bare-foot workout samples from different training formats. To coincide with its Brickell studio, EPIC has now opened its second Miami location in Coral Gables.Spartan Race Pro Team member, Cassidy Watton, joined the EPIC Hybrid Training Coral Gables team as Lead Trainer and Director of Programming. She became hooked on EPIC after seeing how the workouts paid off on the course. Watton has won or placed at over a dozen obstacle course races since the start of her racing career in 2013.“I want to take first at the Tough Mudder X Championships broadcasted on CBS in June,” Watton tells STAY FIT 305. Epic Hybrid Training certainly has adopted elements found on OCR courses, like wreck bags, monkey bars, rings and burpees, making it a popular training ground for many racers.“EPIC is just good ol’ interval circuit training but more fun,” says Watton. “The workouts don’t use exercise machines. Using your own body weight to create cardio kills two birds with one stone -gains in strength and conditioning. We [EPIC] want to own the HIIT space.”Your body is in constant motion during EPIC classes because rest is kept to a minimum. Burpees or high-knees replace rest time between stations, keeping your heart rate up for the entire workout.Each day at EPIC is a different workout. Days like “The Blast” are cardio days, where the focus is on speed. Other days, such as “Tone and Power,” are strength-building days, where clients are encouraged to slow-down and add weight to their workout. Regardless of the class, instructors are diligent in monitor clients for proper form. After 45-minutes of EPIC work, enjoy a protein shake from Station 9, EPIC’s own smoothie bar.Does EPIC Hybrid Training Coral Gables really transform your body? Try it for yourself. The gym is running a 6-week challenge. For $499, you get unlimited EPIC classes at the Coral Gables location, and one-on-one nutritional coaching. Loose the weight goal you set in those 6-weeks, and you can either get your money back or put it toward a membership at EPIC Hybrid Training Coral Gables. Mention STAY FIT 305 when you sign-up or use code SF305 on MINDBODY to book a week of classes for $25.

When I first had my baby, it was striking how difficult it was to get in a workout. Not only has your whole life flipped upside down, but your body has just gone through nine-ish months of metamorphosis and your are so.darn.tired.If you want to go to a fitness class, you need to have childcare, and even if you do, your baby might not be interested in spending time with anyone but their mama.Here are a few ways to make sure you don’t get out of your fitness groove once you become a new mama. If you do find time to get out of the house sans baby, make sure to hit up one of these top Miami gyms.In the beginning (once you have your doctor’s green light to exercise) *make sure to check in with your doctor before starting any exercise program*TA squeezes - a common complaint amongst new (and not new) mamas is that their abs are loose. When you have a baby, a lot of things get moved around, including your abdominal muscles. In the beginning, it is super important to forgo the usual crunches and focus in on working a lesser known muscle, the transverse abdominus. The transverse abdominus runs horizontally and works much like a corset to tighten your abdomen on a deeper level.How to do the TA squeeze:Lay down on your back with your knees bent or get on your hands and knees.

1. Take a deep breath in.
2. Exhale deeply envisioning your inner abdominal muscles squeezing in like a corset.
3. Hold your breath for 8-10 seconds
4. Hold everything in and take another regular inhale and exhale.
5. Inhale, release and repeat.

Other gentle exercises you can do at home: marches (on your back), heel slides, bridges, kegels.1). Go for a walk - we’re lucky to have good weather almost all year here in Miami, so take advantage of it! If you can, head to the waterfront or park. Heading into nature for a walk will not only get your blood flowing, but is also good for your mental health. One study conducted by researchers at Stanford showed that spending time in nature may decrease negative thoughts and depression.2). Do a gentle yoga flow - if you are able to get out of the house, head to Tropical Vinyasa or Dharma Yoga for a wonderful, gentle mommy & me flow class. If not, check out YogaGlo - they have great gentle and restorative options and everything is online.As you get stronger (check with your doctor before starting any new program)3). HIIT - Much of the research on HIIT has concluded that High Intensity Interval Training is at least equal to (some say better than) longer form training. The major benefit of HIIT for moms is that you don’t need a lot of time for it to be effective and you can do it anywhere and while watching your babe.Here is my favorite HIIT workout du jour:

4). Strength training - buy a pair of weights (start with 5lbs and work your way up) and do an at home strength circuit

20 minute workout for arms

Plank - 60 seconds

20 Push ups

5 push ups with elbows in

10 pushup rows

10 pilates arm circles

10 bicep curls

20 tricep dips

(repeat this circuit 3-5 times)

5). Head out for a mommy & me class - Miami has several great ones! I also regularly teach a Mama & Me Bootcamp.6). Keep doing those TA squeezes - it is really common for moms to feel insecure about their midsection for years after having a baby. Make sure to keep working your transverse abdominus for years to come.

Not a week goes by without one of my clients reporting that they have “tight hamstrings.” And not a day goes by that I don’t see folks on social media doling out advice about how stretching your hamstrings is the antidote to all kinds of ailments, including back pain.But what if tight hamstrings aren’t even the culprit? And what if stretching isn’t always the answer?Stretching has become the universal prescription for just about everything these days. We sit too much, so we need to stretch more. We have poor posture, so we need to stretch more. We have back pain, so we need to…you get the point.Thing is, I love a great stretching program just as much as the next fitness professional, but it’s time we recognize that making blanket statements about why we all need to stretch our hamstrings specifically is a little short-sighted and uninformed.

*Read: Why Pilates May Be The Only 'Pain Pill' You Need*

So, how do you know if your hamstrings are really tight or if you’re dealing with a separate issue entirely? The first thing you need to do is determine if mechanical tightness (true shortening) of your hamstrings is really the cause. Here are a few ways to help you decide:

1. Try and bend forward to touch your toes while standing. If you can touch your toes, then your hamstrings are not tight.
2. If you cannot touch your toes, then lie on your back and try to raise one leg straight up to the ceiling. If you can get your leg beyond an 80-degree angle, then your hamstrings are not tight.
3. If you cannot get your leg beyond an 80-degree angle, try using a towel or strap to help you lift your leg or lie with your legs up against a wall. If you can now get your legs to an 80-degree angle, then your hamstrings are not tight.

And if you are constantly stretching and foam rolling and manipulating the hell out of your hamstrings without improvement – you guessed it – tightness may not be your problem!If you are able to do any of the above with little resistance, then the issue is less about the actual “length” of the muscle and more about your mobility, motor control and nervous system. Remember: your brain controls everything in your body, from breathing, walking, muscle function and more. If your brain perceives a “threat” to your body, it kicks in with a protective response (which can manifest as a feeling of tightness).For example, say you have damage to your spine or an injury to a disc. In this case, when you try to touch your toes or put your spine in a risky position, the hamstrings respond with what we call protective tightness. This is the body’s way of keeping the disc from getting damaged or further damaged. This is sort of like your brain causing your body to hit the brakes. All the surrounding muscles sacrifice their normal functions to unload the lumbar disc, which leads to a feeling of chronic “tightness” in the hamstrings.Another reason your hamstrings may feel tight (operative word being “feel”) is if they are doing too much work/overcompensating during functional movements. Think about it this way: your booty is supposed to be doing most of the work when you extend your hip, which is often. Like every single time you take a step. When the gluteus maximus muscles are inhibited or shut off for any number of reasons, the hamstrings will kick in and begin to also perform the action of hip extension. And if your hamstring is doing all of that extra work, of course it will begin to feel tight (although it’s not actually mechanically tight). It’s just overworked and really pissed off. Wouldn’t you be if you were doing a ton of extra work just because one of your teammates got lazy and decided not to show up?These are overly simplified explanations for an incredibly complicated system that takes place in your body and brain. But at the end of the day, your body deserves to feel and function at its optimal level. And truth is, you owe it to yourself to get properly assessed, diagnosed and treated.

It seems like forever ago that we announced that Wynwood based Legacy Fit, would be expanding to Doral. In fact, it was back in late December 2016 that announcement came. Well, the dedicated team set to open Legacy Fit Doral has battled through some serious hurdles, and have set their grand opening for April 28th."Unforeseen setbacks in construction," says Jai Faith, Lead Trainer at Legacy Fit Doral. "But we are here - ready to serve, and excited to finally show Doral what the No Days Off movement is all about."Founded in 2008 by athlete, entrepreneur and author, Manning Sumner, the Legacy Fit concept is pretty simple, yet highly effective. Participants are paired with a partner to work through a gauntlet of stations targeting the entire body in two minute intervals. The entire workout is about an hour long and leaves you dripping in sweat, yet feeling accomplished and hungry for more.

"Ever since I tried this workout I was hooked," stated Faith. "No matter the fitness level, consistent clients see results."Legacy Fit has been a smashing success in Wynwood, with participants flocking to their "No Days Off" rally cry and no frills attitudes. Members can expect one of the best sweat inducing workouts they've ever experienced."Doral is such a great community to be a part of. We aim t0 be a vital asset to keeping Doral active," says Faith.For more information on Legacy Fit Doral and their opening day workouts and special offers, visit doral.legacyfit.com.

Alvin Davie is a PUMA Team Master Trainer and instructor at The Box. Alvin’s classes are known for being high energy and having great music. 'Be the knock out' while you jab, cross, and hook to Alvin's Boxing Beats at one of his classes.STAY FIT 305: What kind of music do you workout to?Alvin: “I workout to all different kinds of music. When I want a high energy, high paced workout, I play Hip-Hop or Hip-Hop remixed by my favorite DJ’s (Rehab & Skrillix). When I want more of a bounce or a vibe for my workout, I put on my Miami Reggatone”STAY FIT 305: What does music mean to you?Alvin: “To me, music is everything. It’s listening to a story being told, and that you can relate to. Music is motivation. Music is a way to make your body move by just pushing play. Music adds another layer to my workouts, and makes me take my mind off the pain.”Alvin’s Boxing Beats:“Gang Gang” – Migos“We Will Rock You” – Queen“X” – Nicky Jam, J Balvin“Nice For What” – DrakeListen to the complete playlist on StayFit305's Spotify:https://open.spotify.com/user/rroosddctp5esgj2phsns5o0j/playlist/1547gFLoaExujhqId9Dztf

North Beach Yard, Miami Beach’s proposed version of the hip Wynwood Yard in Miami, could have up to two dozen food and beverage operators and 20 retailers according to plans submitted to the city.

*Read: North Beach Yard Cultural Hub is Approved for Miami Beach*

Since winning a five-year lease with the city to develop a public lot at 81st Street and Collins Avenue into an outdoor gathering space with a music component, portable restaurants and pop-up shops, Wynwood Yard founder Della Heiman and her business partner Ken Lyon have been working on a plan that incorporates shipping containers, food trucks, a live performance stage, a pavilion and a renovated city-owned building that will serve as a community center.“Everyone tells us this is a quiet area that needs activation,” Lyons said during a presentation last week before the Miami Beach Planning Board. “It goes beyond this idea of having a few food trucks to a much bigger concept.”The board voted to recommend that the city commission amend the city’s code to allow for temporary development on the city-owned land so that North Beach Yard doesn’t have to seek a host of variances, waivers and other approvals. On May 1, the Miami Beach Design Review Board is set to vote on the North Beach Yard development plan.According to Heiman’s letter of intent to the Miami Beach planning department, North Beach Yard would have up to 20 food and beverage operators in food trucks and trailers, three restaurants in repurposed shipping containers, an organic vegetable and fruit garden, and more than 15 market stalls offering local residents with “artisan-inspired culinary and retail products.”In addition, the community center would be home to a fitness studio offering exercise and wellness classes, workshops and instructional classes on low-impact architecture, hydroponic & organic farming, rainwater harvesting, composting and recycling.Plans are to open in 2019.*This article was originally published on TheRealDeal by Francisco Alvarado and can be found here.*

We all know the feeling of stress (even the word stresses us out), but do we know the best tools to work through it? A big one - MEDITATION.Here are 9 meditation tips curated by Innergy Meditation’s Curriculum Ambassador and Meditation Guru, Michelle Berlin, that will help you decrease your stress.

1. Sit for two minutes. Just enough time to stop and connect with your breath. Add a minute when time (or your boss) allows, but no pressure, two minutes is fine.
2. Be aware of your breath. Notice where you feel the inhale and the exhale most. See if you can stretch the length of the inhale and the exhale.
3. Spine straight. Whether you’re sitting at a desk or on the floor, sit up tall with the shoulders back, chest open.
4. Check-in. How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? See whatever you’re bringing to this meditation session as completely OK.
5. Count your breaths. Turn your attention to your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
6. Come back when you wander. When you notice your mind wandering, smile, and simply return to your breath. Count “one” again, and start over. It’s perfectly OK to not stay focused, we all do it.
7. Develop a loving attitude. When you notice thoughts and feelings arising during meditation, as they will, look at them with a friendly attitude. See them as friends, not intruders or enemies. They are a part of you, though not all of you.
8. You’re not doing it wrong. You will worry you’re doing it meditation wrong. That’s OK, we all do. There’s no perfect way to meditate, just be happy you’re doing it.
9. Don’t worry about clearing the mind. Many think meditation is about clearing your mind, or stopping all thoughts. If that happens, great - but it’s not the “goal.” Thoughts are normal. We can’t shut our brains down. Instead, just try to practice focusing your attention on your breath.

Long-days in the heat and humidity, constantly under stress, crouching for hours at a time, these are just some of the conditions that PD and SWAT in Miami have to face. Physical fitness is critical to keep these officers in peak performance. Sam Simpson knows, because he trains those who serve to keep Miami safe.Simpson, operating owner of B-FIT, just north of the Design District, is a strength and conditioning coach with years of experience training athletes at all levels.“These guys are athletes. They are professionals who have to train all day. Their jobs and lives depend on it,” says Simpson.

He began training police and SWAT clients with partners Scotty Johnson and Julian Arana three years ago. Now, Simpson and his team train the officers three to four times a week.Simpson modifies exercises in the B-FIT strength and conditioning program to be harder for police and SWAT clients. He uses ballistic adaptations to make simple exercises more challenging.From time-to-time, his team trains the officers through more tactical programing, where officers have to deal with complicated and cooperative tasks, and limited rest. Simpson said that these sessions are sometimes done in the heat, recreating the conditions they encounter in the field.“We will run the tactical program outside, or open the studio doors and turn off the AC, to recreate the heat they experience day-to-day,” Simpson tells STAY FIT 305.Members of the PD and SWAT are not only physically trained at B-FIT. Simpson and his team train clients’ mentality.“The mental component is the most important part of their training,” says Simpson.

The programing at B-FIT is challenging. When clients come to train, they will have to overcome working out when they are sore and tired. That’s where being mentally tough comes in.Want to train like Miami PD and SWAT officers? B-FIT classes focus on quality movements and real strength training. While the training is serious, the atmosphere is light. New B-FIT clients receive two weeks of classes (up to 12 classes) for $39 when they mention STAY FIT 305.

Do you ever feel like you have to decide between a new pair of stylish leggings and a class pack at you favorite studio? Then you need to check out Bitsy Bottom.Workout clothes can sometimes cost more than an actual class. Amanda “Bitsy” Lippman, was looking for more affordable yoga clothing. When she started designing her own hot yoga shorts, Bitsy Bottom was born. With the help of her partners, Jaime Hidalgo and Yadira Sussman, the company has expanded, now carrying stylish high-quality leggings, capris, and headbands. The company even has a line of kid’s clothing.With bold and bright colors, Bitsy Bottom stands out among other brands. A signature booty scrunch gives your bottom the perfect fit needed for an active lifestyle. Super soft fabrics move with your body as you workout.“A smooth, second skin, spandex/nylon blend that is not constricting, and will be your favorite pair of workout bottoms once you try them," says Sussman.The bottoms are also quick drying, making them perfect for your sweatiest workouts and water activities.

Bitsy Bottom prides themselves on the quality of their products and customer service to clientele. Their products are extremely versatile and can be worn for workouts from yoga to Crossfit.“I teach every format from HIIT to Hip-Hop and Bitsy Bottom products make me feel bootyful and confident in every way," says Brand Ambassador Maria Pontillo.

Bitsy Bottom products can be purchased directly from the company’s online website. You can also find Bitsy Bottom in 21 retail stores in South Florida.If you are ready to upgrade your leggings to something booty-ful that won't break the bank, then you need to check out Bitsy Bottom.Be sure to use code “SF305” to get $25 off your online purchase of $50 or more.

Where do A-Rod and J.Lo go to workout when they are in Miami? TruFusion Coral Gables.

Alex Rodriguez and Jennifer Lopez greeted clients during an influencer/media event at the new Coral Gables studio.Rodriguez is a TruFusion board member and has been key in launching the brand’s first East Coast location.TruFusion Coral Gables is the hottest new gym in Miami, featuring heated and non-heated versions of your favorite fitness classes such as yoga, Pilates, boxing, bootcamp, and spin.

Pool parties and beach bodies, it’s always summertime in Miami. Check out these core-crushing, must-try Miami Pilates studios, sure enough to get your abs in shape for summer!JetSet PilatesJetSet Pilates will get you fit fast! JetSet’s 50-minute megaformer classes are no joke! JetSet classes are fast paced, using resistance-based training to target and strengthen core muscle groups. Each class is different as instructors guide you through moves that work your core, arms, legs, back, and booty.

• Locations: Miami Beach, Wynwood, Coral Gables, North Miami, South Miami, Pinecrest, and Brickell
• Amenities: Cubbies for personal belongings, towels, changing areas.

[solidcore] [solidcore] might be new to Miami, but they have brought one of the most intense Pilates classes. Every muscle of your body will be shaking in a [solidcore] class. Instructors push clients to preform each core-crushing move to failure. Be prepared to feel sore the next day!

• Location: Midtown Miami
• Amenities: Lockers, towels, water for purchase

Pilates in the GrovePilates in the Grove offers reformer classes to groups of clients of 8 or less. Their classes range in level and are perfect for those who are new to or have already mastered the workout. Owner Christa Gurka is one of the most in-demand instructors in the area, working with many high-profile celebrities like Miami Heat Coach Erik Spoelstra. The studio also gives back to the local community through donation based community classes.

• Location: Coconut Grove, South Miami
• Amenities: Cubbies for personal belongings, filtered water coolers

Pilates ProWorksA powerful 40- or 55- minute workout on the Pilates ProWorks’ FitFormer is sure to have you sweating. The studio also offers two other classes in addition to their signature Pilates class. Matbox combines kickboxing and Pilates into one total body, cardio and core workout. Tone and Flow combines yoga and Pilates to improve balance and flexibility while effectively targeting core muscles.

• Locations: Coral Gables
• Amenities: Towels, filtered water bottle filling stations

LooP 50 LooP 50 refers to their classes as “Pilates on Steroids." The 50-minute megaformer workout uses slow and controlled movements that work slow-twitch muscle fibers to failure. LooP 50 creates a culture that is welcoming and supportive as you sweat, shake, and burn!

• Locations: Downtown, Key Biscayne
• Amenities: Cubbies for personal belongings, water

Pilathon The Wynwood studio offers a wide range of Pilates classes that are performed on either a mat or reformer. Unique to Pilathon is that hybrid classes that combine traditional Pilates movements with rowing (Pilarow) and TRX (Pilates + TRX). Pilathon’s DaVinvi Body Board class is a 35-minute class perfect for those on the go, who only have a few minutes to tone up!

• Locations: Wynwood
• Amenities: Lockers, sauna, water

Kenergy Pilates Located in a warehouse featuring graffiti walls, Kenergy brings Wynwood’s vibe inside the studio. Classes are preformed on a reformer but can utilize stability chairs, Cadillac towers, and jump boards.

• Locations: Wynwood
• Amenities: Parking

Club Pilates Classes at Club Pilates are reformer based. Each class is given a level from 1 – 2.5 allowing client to progress from foundation to mastery classes. Unique classes like Reformer Flow use springboards and TRX bands to challenge clients.

• Locations: Brickell, Midtown
• Amenities: Easily accessible by Metrorail (studio located next to Brickell station)

Climb Cardio Core Climb Cardio Core is a small studio in Coral Gables that combines Versa Climbers with Pilates reformers to take your workout to a higher level. Their C3 Mashup class even includes jump boards as part of the class!

• Locations: Coral Gables

TruFusion Coral Gables TruFusion Coral Gables is the hottest new gym in the neighborhood. We literally mean hot. TruFusion offers a 60- minute Hot Pilates class that will have you drenched. This mat Pilates class uses resistance bands to help you strength and sculpt your core, while in a 95 degree studio room.

• Locations: Coral Gables
• Amenities: Café, Locker room, Showers

Pilates One Pilates One is taking the Grove by storm offering multiple classes. Brolates is a Pilates class designed with men in mind. The class focuses on upper body strength, flexibility, and core muscles. Their full body Pilates strength class, Circuit, uses Pilates Chairs and TRX bands to tone and shape every muscle in your body.

• Locations: Coconut Grove
• Amenities: Showers

Miami’s most artistic neighborhood is about to get a new SOL — SOL Yoga that is. With its doors now opened in Wynwood, SOL Yoga promises to give Miami wellness seekers a destination unlike any other.Featuring a stunning 2,200-foot open space, with zen environment and feel good vibes, it’s both generous in size as it is impressively lit with gold lighting and infrared heat panels anchored above. Offering classes for all levels and led by Miami’s top yoga instructors, there’s also luxury showers and amenities, plus a curated boutique stocked with a variety of health supplements, apparel, and wellness products.Founded by Cathy DeFrancesco, a business visionary, mother of four, CEO, developer and investor behind a variety of lifestyle brands, she’s also a certified holistic nutritionist, yoga instructor and world traveler, with a pulse on the latest innovations in health and wellness.“I believe yoga is the secret of life,” says Cathy DeFrancesco. Hence SOL’s name: Secret of Life. “It ignites an enlightened version of yourself that goes far beyond the mat. It seeps into your being, the way you eat, the way you raise your kids, the way you treat others and yourself. I tell everyone — you want to get ahead in life? Do yoga!” adds DeFrancesco.

Speaking of life, along with her vision to get more people on the mat, her mission is to inspire others to see wellness as accessible and uncomplicated, no matter where they’re starting from. And why SOL will host workshops with leading wellness experts, as well as offer bucket-list yoga retreats to remote destinations.“The wellness space excites me!” says DeFrancesco. “There’s so much to learn and try. It’s why you’ll find everything from candles to apparel to nutritional supplements in our boutique. Items I’ve discovered in my travels, believe in, and want to share with others.”Whether you’re new to yoga or a seasoned pro, SOL Yoga and its mantra to FEEL GOOD HERE is one you’ll want to experience first-hand. So get out your mat, prepare to be wowed, and say namaste.The class schedule at SOL Yoga includes a variety of offerings for all levels:

• SOL FLOW- A vinyasa flow class that leaves you feeling stretched, strengthened and connected.
• SOL SLOW- A slower vinyasa that focuses on deep stretching, allowing both your mind and your body to unravel.
• SOL CORE– Similar to flow class, with greater emphasis on core strength and stability.
• SOL POWER– A dynamic moving class, for those seeking a more challenging, invigorating workout.
• SOL MEDITATION– A class devoted to mindful breathing and focus through guided meditation.

Located at 48 NW 25th St. Suite 104, Miami FL. 33127, SOL Yoga is open seven days a week from 6:00AM - 8:00PM. Classes can be reserved online or purchased at studio, and include drop-in, monthly or yearly packages.Set to open April 2nd, 2018, the Wynwood location will be the first of two SOL Yoga studios in 2018, with more to come. The second studio, in Fort Lauderdale, is now under construction and is scheduled to open before the end of 2018.Stay up to date with SOL Yoga at www.SolYogaFlorida.com and on social @SolYogaFlorida.