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A new Pilates studio in Midtown will have every muscle of your body shaking. The good news, everyone in Miami is about to have a six pack. [solidcore] Miami is set to open its first South Florida location with a February 24th soft-opening and a March 3rd, 2018 grand-opening.[solidcore] Miami is the 31st studio joining an impressive list of other locations that include New York, Washington D.C., Chicago, and Philadelphia. [solidcore] is not your average Pilates studio. The classes at [solidcore] are intense, the workouts challenging and the instructors' energy is magnetic.I attended one of the preview classes this weekend with Coach Jo Gomez. In a mirrored room, under blue lights, I was introduced to "sweatlana," the [solidcore] reformer that would become my best and worst friend for the next 50-minutes.Gomez went over some terms she would use in the workout and demonstrated some key moves we would perform. The music came on and the warm-up began with a series of planks in varying difficulty. Extensions, crunches, and extended holds added to a standard plank had my abs on fire. I could quickly see (and feel) that [solidcore] was not your average Pilates class.The class progressed targeting other muscle groups in a similar fashion to what had previously occurred. Squats and lunges made my legs shake, with sequences of holds and pulses mixed in with the exercise’s full range of motion. Bicep curls challenged my arms from various standing and supine positions. The 50-minute class, which is just as mentally demanding as it is physically, was over before I knew it. Through every hold, pulse, and extension, Jo shouted out words of encouragement that pushed your body past its limits.

“[solidcore] is purposefully sequenced to work your slow-twitch muscles to failure,” says Gomez. "Your muscles are in constant tension the entire class. The resistance-based workout is “intense but with no impact.”The class also requires a lot of stability and balance, challenging clients to use their core throughout the class. Aside from the physical aspect, [solidcore] Miami challenges your mental toughness.“You have to be willing to work your muscles to failure, that’s where you will see the change,” explains Gomez.With over 250 exercises to be done on "sweatlana," each class will feel different. While the class targets multiple muscle groups, each class will have a certain focus. Through a mix of classes and instructors your body will get a balanced workout.If you are wondering if I felt sore the next day, the answer is yes. However, that sore feeling will push me back to [solidcore] Miami, knowing this workout will make me one step closer to my goals.[solidcore] Miami is located at 135 NE 32nd Street. Clients can sign-up for coach in training classes, which start 2/14 and costs just $5. [solidcore] Miami is also offering new client and grand opening specials, with complementary towels and water for purchase for class. For more information and to checkout the [solidcore] Miami schedule click here.

Yup, you read that headline right. Depending on your circumstance, it is absolutely possible to avoid pill popping (and perhaps even prevent a pain management situation altogether) by incorporating Pilates into your fitness routine and lifestyle.Whether you’ve thrown your back out from lifting weights, tweaked your knee during that marathon training or want to proactively prevent sports-related injury, there ARE healthy alternatives (read: no addicting drugs!) to relieve pain and get back in the gym. And with our state – and our Miami community – facing an opioid crisis, it’s clearly time that we all think twice before turning to highly addictive medications, like fentanyl, hydrocodone, morphine, codeine and tramadol, to manage our aches and pains.According to the Miami Herald, prescription painkillers have caused dozens of deaths and hundreds of overdoses in South Florida in recent years. Florida Gov. Rick Scott has declared a statewide opioid epidemic and called for new regulations and $50 million in new funding from the state to address the problem.Thankfully, there is good news. We have the ability to mend our own bodies naturally through corrective exercise, specifically Pilates. By focusing on proper breathing, postural alignment, improved mobility and increased stability, the mindful movement of Pilates creates improved body awareness and refined motion. These changes may benefit many pain sufferers. Here’s how:

• Reduced torque on joints, such as the knees, hips and spine, directly reduces pain and inflammation.
• Improved breathing helps increase oxygen flow to the body, assisting damaged tissues during the healing process.
• Positive, pain-free movement increases the release of endorphins and dopamine, allowing the body to feel better and move more.
• Increased body awareness helps us become more cognizant of our bodies outside of the studio, reducing the likelihood of injury during both physical activity and everyday motions.
• Strong and mobile bodies are not only advantageous for quicker injury recovery, but also for lifelong injury prevention.

While pain meds can be an appealing magic bullet, natural methods – while under the supervision of a trained professional – are safe, effective, and at the very least, worth a try. At Pilates in the Grove, we are seeing more and more folks from all walks of life (including doctors!) utilizing the exercise as a replacement (or complement) for pain meds, injections and even surgery. And that’s why we are working hard to become part of the opioid solution by educating our clients and providing them with customized Pilates programming.As always, it’s important to consult with a medical professional (Pilates in the Grove is also a comprehensive patient-centered Physical Therapy facility) to determine your best treatment plan, but it’s just as important for active people to know that there are options beyond the prescription pad. And we all need a little support while navigating our journey to a healthy, pain-free life.

Using a smart phone or a computer all day can add a lot of extra strain to your neck. The neck is where people hold most of their stress, leading to an increase in neck pain and discomfort. This "forward head" position or "text neck," causes over-stretching of the muscles behind your neck and excessive shortening of the muscles in front. To counteract the effects of this poor postural position, try these three simple exercises to help relieve tension and tightness, and activate the posterior chain: the muscles that work to help hold your neck and back upright.Diaphragm Breathing Lay on your back, with one hand on your chest and the other on your belly. Place your tongue on the roof of your mouth, just behind your teeth - keep lips closed. As you inhale through your nose, try to expand your belly like a balloon, without letting the hand on your chest move at all. On exhalation, your belly sinks down towards the table and the hand on the chest remains stationary.Prone RetractionLay face down and place your hands at your sides, palms up. Raise your arms up towards the ceiling and reach towards your feet while you squeeze your shoulder blades together, lifting the front of your shoulders off the table slightly. Slowly return to the starting position. Repeat for 3 sets of 10.Deep StabilizersWhile laying on your back, notice the space between your neck and the floor. Press the back of your neck into the floor to eliminate the space. Your head should tilt down slightly as you do this. Repeat for 3 sets of 10.If you have any questions or concerns about these exercises, or if your symptoms are not improving, please contact a healthcare professional.Visit www.pureptmiami.com for more information.

January is in the rear view - still sticking to that New Year's Resolution? According to U.S. News, 80% of New Year's Resolutions fail by February. Why do we have such a hard time sticking to goals that mean so much to us?To help answer that question, we asked 15 Miami fitness trainers the secret to goal setting. They gave us tips on how to achieve all sorts of goals, not just New Years Resolutions, and how to get back on the wagon if you've fallen off.Jacqueline Kasen – Body Architect, AnatomyBlock out an hour daily for the gym. It’s easy to say that you’ll hit the gym a few times a week, but as you know, things seem to always pop up last minute, ruining your gym plans. Make sure to set a time dedicated to the gym so you can hold yourself accountable. If it means setting a meeting in your calendar or going with a friend, do it. Treat going to the gym like a serious appointment that can’t be missed.Taylor Walker – Personal TrainerFind an instructor you love. There are hundreds of different types of workouts out there, and thousands of trainers, coaches and instructors, that you may or may not connect with. Find an instructor that inspires you and makes you want to work harder every session. The workout is a great motivator, but the instructor will make or break your consistency and help you stick with your long term goals.Gabriel Varona – Co-Founder, Stunna’s FitNow that the hype of the new year is over, reassess your goals and make sure they are realistic. Don’t give up, but don’t over commit to the gym or your diet. Be realistic and push yourself.Vanessa Marrero – Personal TrainerPlan ahead – plan the days you’re going to workout and write it down so you can see it. This helps with staying committed to an “appointment” with yourself. Space out your days so you don’t feel the stress of everyday life and your new commitment to the gym.Starr Hawkins – Co-Founder, Ass N AbsIt’s all about consistency. Set little goals and work on them everyday for the bigger goal. If you’ve already stopped following through on your goal this year, or haven’t started, it’s never too late to begin.Mason Trafford – Co-Founder, SoccerShapeNew Years resolutions have to change from resolutions to a way of life. Whatever you’re doing has to become part of your daily routine. The best and easiest way to make something a habit is to enjoy it. Surround yourself with a team or a group of good people who push you to be your best. Never underestimate the power of having fun. Achieving goals is always easier with a good team behind you.Nikki Pepper – Body Architect, AnatomySet SMART Goals - specific, measurable, attainable, realistic, timely – and keep them posted where you can see them every day. Some suggestions include a white board, your phone screen background, on a piece of paper on your nightstand or on your mirror in your bathroom - anywhere you’re bound to look at them daily.Rachel Scherdin – Instructor, PilatesBreak down your goal. I am a firm believer that if you set your mind to something you can do it, but its important to break down large goals into smaller ones. If your goal is to run a marathon, first build towards a 5K, and slowly add more miles after that. Then the large goal won’t seem so far off.

*Read: These 14 Miami Trainers All Eat the Same Thing For Breakfast*

Gui Dapelo – Trainer, Barry’s BootcampSet smaller scale, realistic goals. Instead of focusing on “new year resolutions,” focus on “new day resolutions.” Never let a bad day derail you from your ultimate goals. Give yourself positive reinforcement you need to actually want to work towards your goal.Michelle Bertran - Founder, FierceFit MiamiOne thing we tell our FierceFit members to stay on track with their goals is to visualize them. Whether it’s putting a picture of their goal physique on their fridge, or writing their goals down and reading them every day, visualization is key.Illysa Vivo – Trainer, The Fit ShopGoals need to be a little fun. Choosing a schedule, gym and workout that excites you is key, and putting it into your routine. This should be something you look forward to that will keep you on track.Troy Walker – Recovery Specialist, AnatomyFor people who put in hard work at the gym or office, sleep is the time for physical and mental repair, making it essential to your training program. Throughout the day, our bodies are under enormous amounts of stress. Sitting at your desk puts stress on your core. Carrying gym bags or groceries puts stress on your shoulders. That’s just the physical side of things, not to mention the mental. Sleep is critical to help your body recover.Amanda Mestre – Yoga for AthletesRemember your “why.” Every day when your alarm goes off, sit-up and spend the first five minutes remembering your “why.” This is the reason behind you want to reach your goals. This is more important than the actual goal, because this is what is going to light that fire inside your soul. After you think about your “why,” visualize yourself as already having achieved it. Notice the emotion running through your veins and let that carry you through the day.Laura Ann-Roberts – Instructor, DanceBodyIf you slip up one day, there’s always tomorrow. Put a reminder or alert on your phone, so when it goes off, you read your goal that you’ve written down, reminding yourself what you are working towards. Schedule time in your calendar dedicated for working towards that goal.Jose Antonio – Co-Founder, Mind, Body, SocialSchedule your workouts ahead of time, making it harder to skip. Bring a friend to hold you accountable. Switch it up, so you don’t get bored and complacent.

Recovery is equally as important as when we push our bodies to the next level. Whether you just ran a half marathon, or you are training for the next big race, you are likely to experience sore muscles, a sign that your body needs time to recover. ELIXR offers athletes IV therapy that will have you feeling replenished and rejuvenated. The Miami-based company has a recently-opened lounge located in Brickell City Center where customers can pick from Performance, Recovery, and Immune-boosting elixirs. IV hydration combined with vitamins and minerals will have your body feeling like new in no time.I recently ran in the 2018 Fitbit Miami Marathon & Half-Marathon. Though I didn’t go the full 26.2 miles, after 13.1 miles of running, my legs were feeling the wear and tear from the race and months of prior training. Even after a lot of foam rolling and stretching, my body still felt sore. I decided to visit the ELIXR lounge for some much-needed IV-therapy.My nurse, Sara, set me up with the Performance ELIXR filled with vitamin B12, vitamin C, magnesium, L-Carnitine, and other essential minerals."All IV bags are made in-house and are customizable," says King De, CEO of ELIXR. "A benefit of IV therapy is the treatment benefits begin much faster than supplements taken in other forms. The vitamins and minerals are absorbed directly into the bloodstream, but also your body is absorbing them completely."I quickly felt an increase in energy from the vitamin B12, a much-needed boost given how exhausted I had been feeling since the race. What shocked me came later in the day as I walked around Brickell City Center. The tightness and soreness I had been feeling in my legs all week long were gone. The Performance ELIXR gave my body an extra recovery boost so that I could get back to doing what I love.Board Certified doctors and Registered nurses provide all ELIXR services. The ELIXIR lounge is located at 78 SW 7th Street, in the heart of Brickell. ELIXR also offers in-home treatments. ELIXR offers seven different IV therapy treatments and eight different kinds of intramuscular shots. Check out their website for more information about their products and how to set up your next recovery appointment.STAY FIT 305 readers get 10% off with the code "StayFit305".

Flashback to a year ago: I first stepped into Nick Plessett’s boxing class; I was intimidated, a little nervous, and wasn’t sure I could keep up during my first boxing class ever. Damn - Nick's class kicked my ass. After taking his class, I was fired up, motivated, and extremely excited to get back as fast as possible for round two.Getting to know Nick as a person has been so exciting, and learning how he quit his nine-to-five to pursue his true passion full time. He is a certified personal trainer, teaching at Sobekick and Fight Club Doral. I had the opportunity to sit down with him and talk about how he got started in fitness, and how his journey has evolved. Here’s a quick 10 on one of the most inspirational people I know, Nick Plessett.

1. How’d you get the courage to quit corporate America and pursue your dreams full time?

The pursuit of happiness was always in my mind, and I wasn’t content with my previous job of being an F+B Manager. Was I good at it? Yes, but I was never giving my full potential there. Being un-satisfied made me go after my true passion of being an instructor, doing what I love, and knowing everyday there’s is room to grow.

2. How long have you been practicing?

I took my first kickboxing class at 14, after being inspired by many of Jean-Claude Van Damme movies. I began training about 10 years ago.

3. What makes your skills stand out in a city with so many options?

My experience within the sport - from amateur MMA fights, Muay Thai and boxing matches, to years of training and learning. Some people might be great trainers, but I’ve come to find most people haven’t mastered how to teach proper technique, such as a roundhouse kick, or a true cross/hook combination.

4. What’s the difference between Western Boxing, kickboxing, and Muay Thai?

Western Boxing is just boxing, but anyone outside of North America will call it Western Boxing. This includes your basic punches and defense. Kickboxing includes kicks, knees, and punches, but no elbows. Muay Thai is known as the art of eight limbs, which includes kicks, punches, knees, and elbows. This is my personal favorite because I think in boxing your entire body should be used as a weapon.

5. Do you teach all three?

Yes, especially since I’ve gotten more amateur matches under my belt.

6. What is your coaching philosophy?

Not only is this my coaching philosophy, but my overall philosophy to live by as a person, which is to give more than I receive. I believe the more information I can provide, the more energy I can offer, and the more motivation I can bring to all my classes, makes each day as a coach worth my while, knowing at least one person gained something from taking my class. If I could, I would coach for free because the happiness I receive from coaching others is what fires me every day.

7. What did you learn in your recent three-week trip to Thailand?

I went to Thailand to do a professional debut, but got injured six days in due to a bad sparring incident. That allowed me to have a more of a spiritual and mental experience. Humbled to be there, watching these professionals, it helped me grow and overcome a huge heartbreak. I was still able to continue my learning, and transferring that knowledge into my own coaching of Muay Thai and boxing.

8. What are you looking forward to in 2018?

I’m looking forward to connecting with more people and sharing my energy with new people who have may never tried the sport. I am looking forward to growing and giving it my all in 2018.

9. What are some nutrition tips you can give someone trying to live a healthy lifestyle and maintain their goals?

I believe you should have three substantial meals a day, and make lifestyle changes. Give your body the rest it needs, stay hydrated, and make sure you never skip breakfast because that’s what gets your metabolism going. I will tell you that fad diets don’t work, because majority of the time they lead to failure.

10. Where can people find you for some bad ass workouts?

I am teaching at Sobekick in South Beach and Fightclub in Doral. I also offer private training for those looking for a more intimate session.

Intimidated to jump into a group fitness class for the first time? Half the battle is signing-up, but then what happens when you get there? Don’t sweat it, we’ve got 5 tips that will get you ready for your first group fitness class.

1. Show Up Early

Don’t stumble into the class five minutes late. If it’s your first time, you need to get the lay of the land. Go at least 5-10 minutes early, check-in, get a tour and meet your trainer. This will help you get acclimated before the hustle and bustle of people start arriving. Make sure you have time to get familiar with the studio and your spot - you don’t want to get lost in the crowd.

2. Be Open

You’re taking a new class for the first time, so be open to stepping out of your comfort zone. Stay positive and be open to trying something new. You’re in a new gym, with a new fitness crew sweating around you. Don’t grimace at your trainer. Remember why you showed-up to this new class for the first time. Introduce yourself to the people sweating around you. It’ll make it an easier experience to get through since they are going through the same workout.

3. Pay Attention

Most clients get overwhelmed by a new trainer, the new class and/or the different format. The number one thing to keep in mind, is to pay attention, particularly to the instructor who will be guiding you through the the class. This means no talking, no phones, and stay focused. For example, Barry's Bootcamp has upwards of 50 people in a single class with only one instructor. Don’t get lost, listen closely, and take it at your own pace.

4. Stay For the Whole Class

In order to fully-experience a class, you have to stay until the end. Yes, this means the cool down too. Leaving early is disruptive when the music is down and the trainer is leading a stretch. To get the full experience and maximize the benefits of the class, you need to experience it from beginning to end. There is always time allotted for a cool down to allow your body to reset and stretch the muscles you just worked. You wouldn’t miss the warm up, would you?

5. Listen to Your Body

At the end of the day, you know you’re body. If something doesn’t feel right to you, then back off a little. Always tell your instructor if you have any injuries before the class so he/she can offer modifications. This is a new experience and workout, you have to understand that you may not be the best at it. That’s totally fine, practice makes perfect. This is your time, your class, and your health.

Running is arguably the most popular form of cardio exercise, especially in Miami. If you plan on joining a run club this year, or have made it your mission to hit the streets solo, avoid these three common mistakes, particularly if you’ve taken a break longer than six months. The probability of injury is much higher at the start of a new training program, so it’s best to start slow and gradually build.

1. Pump Up (or Down) Your Volume: The majority of runners that develop issues usually do so because they’ve taken on too much too soon. Either that, or their hard-runs are too hard and their easy runs are too easy (i.e. six miles on Saturday and two on Monday/Wednesday). Good, general rules are: 1) start with less than 25 miles/week total, 2) make the long-run only 20-30% longer than typical runs, and 3) only add 10% training volume per week.
2. It’s (Should Be) Getting Hot in Here: Nobody likes the warm-up, but it is of utmost importance - and it can be super simple. I have all my patients walk fast (like power walking) for 10-minutes before each run. This allows the proper muscles to start working, and also signals any potential weak points, letting you know if something is not right. It’s a quick and safe way to check-in, indicating if you need to dial down that day, or if you can continue with a normal run following the warm-up.
3. Shoes Blues: Getting the right shoes is huge. Many people will buy the shoes that a friend recommends because they hear “this shoe is magic, it fixed all of my problems!” But it is important to understand that everyone is different, and shoes should be considered on an individual basis. Consider buying new shoes if you plan on increasing your run volume, especially if your old pair is already worn out. Your body may be different (heavier, lighter, stiffer in certain areas) so it’s always best to start with a fresh pair. Plus, an old shoe already is going to give less than optimal support. There’s a lot of advice out there about choosing the best shoe, but in general, someone with flexible feet needs a firmer shoe, and someone with stiffer feet can use a softer sole. If you aren’t sure what kind of feet you have, ask a healthcare professional with experience in running, or go to a running specialty shop.

Fitness is no stranger to rhythm-based classes. Sweating is more fun when exercises are choreographed in time to drum beats and guitar chords. Brooklyn Fitboxing Miami puts a rhythm-based twist on traditional non-contact boxing classes.Inside the Coral Gables boxing studio, an instructor calls out a sequence of moves: Hook, Cross, Upper Cut, Cross. What follows is a sequence of punches each landing in perfect rhythm to the music. Brooklyn Fitboxing is a unique boxing experience."The workout originated in Madrid, Spain," explains Coral Gables owner, Gabriel Lamas. "The name comes from the, strong association between "Brooklyn" and a certain feeling of toughness, a raw feeling."He goes on to explain that “Fitboxing” was used to highlight that the workout is more than just boxing. Participants, or “fitboxers” as they are called at the studio, experience a full body workout that incorporates core work and dynamic conditioning.Are you someone who likes competition? Brooklyn Fitboxing utilizes sensor technology in each heavy bag. The sensors track your synchronicity, power, and calories burned. At the end of each class, fitboxers receive a score out of 100%. The score serves as a ranking among fitboxers in the class and in other studios across the world. The boxing and kickboxing sequences change every two weeks. Fitboxers are able to track their progress for a particular sequence through online accounts. Brooklyn Fitboxing studios even host competitions. The Brooklyn Fitboxing World Games features head-to-head battles between studios to see which studios are hitting the tops scores.Each rhythm-based boxing class is 47-minutes long. The first part of class is a warm-up combining joint mobility and dynamic conditioning. Instructors exemplify proper technique for each boxing move before eight rounds of boxing and kickboxing. Core and strength training exercises serve as an active recovery between rounds. Instructors take fitboxers through a cool down and stretch before class is done. While an average class burns 750 -850 calories, it’s not unusual to see individuals burning 900+ calories in a class.Looking for a fun and competitive boxing class without the “fight club” atmosphere, then you must try Brooklyn Fitboxing Miami. The Coral Gables studio is offering a package to first timers, which includes a class, hand wraps, and a pair of gloves for $19.95. For more information about Brooklyn Fitboxing and how to book your first class click here. Be sure to follow the studio on Instagram to stay up to date with upcoming events.

When you have a baby, it may seem like you’ll never be able to get a good studio workout ever again, but it’s just not true. You don’t have to give up your fit life just because you have a family. There are several wonderful fitness classes in Miami that are designed specifically to keep mamas moving.Body Belly Baby Postnatal Pilates with Baby - Body Belly Baby founder Valerie Massoni teaches a pilates class that will help you gently re-tone the right muscles post-babe. The class is light-hearted, yet challenging. Ahana Yoga Mommy + Me Music Monday - Ahana is one of my favorite yoga studios, so it is a pleasure to get to take my babe to join in the community. Their mommy & me music class is a great way to introduce your little ones to music, movement and community. Not so much a workout for mom as a way to bond with your babe over some singing and music making.Dharma Yoga Baby & Me - Mommy and Me yoga at Dharma Yoga in Coconut Grove is a good excuse to get out of the house with your babe and soak up some super zen vibes. This class got my body moving and helped me to release a lot of tension.Zumbini - Ashlee Cramer’s Zumbini class is so much fun. It is a vibrant mix of song and dance that the babes seem to love. Again, this class is much more enrichment for babe than Zumba for mama. Meetup groups - Check out Meetup for Mommy and Me walks or workouts in the park.Equinox Kids Club - want to take a class without your babe? Select Equinox locations (Coral Gables, Aventura, Brickell Heights) offer Kids Clubs where your kids age 3-months to 7-years can hang while you workout for up to 2-hours for an additional (very reasonable) cost. I left my four month old daughter in the Brickell Heights Kids Club while I took Jil Deviscour’s Best Butt Ever, and we both had a great time. Baby Swap - on the weekends my husband and I will sign up for back-to-back classes at Flywheel or Barry’s Bootcamp in Sunset Harbor and switch off on baby watching duties.

One of the biggest undertakings in the South Florida fitness industry is coming to completion as Life. Feel Great Community™ is set to open their doors to guests and members on January 30th.The massive 11,000 square foot facility boasts an insane lineup of classes - AntiGravity, indoor cycling, Pilates, barre, yoga, TRX, HIIT, kickboxing, kettle bells, ZUMBA, hot yoga, and sound bath meditation - all hosted in five separate, state-of-the-art, temperature controlled studios. When a full schedule is in place shortly after opening, Life will offer up to 225 classes per week. This place is impressive, to say the least.

When you walk in, the first thing you will notice is that the Life. Feel Great Community™ screams luxury. That's not a coincidence says Co-Founder, Karina Frangulyan, who outfitted the space with marble surfaces, lockers, changing rooms and amenities.

"We wanted to create a different type of experience for our guests," says Frangulyan, "One where they can come and spend time, not just take a class and leave."Frangulyan and business partner Mark Advent absolutely delivered on that vision, building out the Life. Feel Great Community™ with a spa - complete with massages and blow-dry services - and a first-class food and beverage operation called the Commissary. "Come for yoga, stay for coffee," invites Frangulyan.Located inside Life is the fresh and natural cafe serving up healthy smoothies, juices, salads, wraps, sandwiches, snacks and more."We thought about everything when designing the space for our guests," says Frangulyan. "We wanted to create the ultimate luxury experience where they could come workout, refresh themselves in our spa facilities and eat at our healthy Commissary cafe."

If you're excited to check out the space for yourself, well you're in luck. Life. Feel Great Community™ is celebrating their launch into the community with a soft-opening from January 30 - February 5, where you can go and take class for free. The schedule will be somewhat lighter than you can expect when they fully open, but free classes for a week is hard to beat.To register for unlimited free classes during the promo period, please go to www.lifeofficial.comLife. Feel Great Community™ is located at 301 Giralda Avenue, Coral Gables, Florida 33134.

2018 is primed to be another incredible year here in the Miami fitness scene and there are some extremely talented individuals leading that charge. We are so excited to announce our "25 Miami Fitness Trainers You Need to Follow in 2018" list. Scroll down to see if your favorite trainer made the list below, and check out our lists from the past.25 Miami Fitness Trainers You Need to Follow in 201625 Miami Fitness Trainers You Need to Follow in 2017

25 Miami Fitness Trainers You Need to Follow in 2018

Analys Romao - Personal Trainer

• Follow: @analys_r
• Where to Find Her: Love Life Wellness Center, BodyTek Wynwood

Dwayne Frection - Founder, Friction Fitness

• Follow: @frictionfitness
• Where to Find Him: Friction Fitness, Flywheel

Jenna Guadagni - Co-Founder, Buddha Shack

• Follow: @jduhnnie
• Where to Find Her: Buddha Shack
• Read - The Buddha Shack: The Missing Piece in Miami's Yogi Scene

Roger Caibe - Founder, Shazam Fitness

• Follow: @rogercaibe
• Where to Find Him: Shazam Fitness
• Read - These 14 Miami Trainers All Eat the Same Thing For Breakfast

Hannah Eden - Co-Founder, PumpFit Club

• Follow: @hannaheden_fitness
• Where to Find Her: PumpFit Club
• Read - PumpFit Club: A Sweat Inducing, Electrifying Workout

Scotty Johnson - Co-Founder, BFit

• Follow: @scotty_bfit
• Where to Find Him: BFit

Priscilla Rojas - Personal Trainer

• Follow: @coach_pris
• Where to Find Her: Gravity & Oxygen

Cameron Shayne - Founder, Budokon Mixed Movement Arts University

• Follow: @cameronshayne
• Where to Find Him: Budokon
• Read: Budokon is Delivering an Unmatched Physical and Mental Experience in Miami

Starr Hawkins - Co-Founder, Ass N Abs

• Follow: @babymommafit
• Where to Find Her: Ass N Abs, JetSet Pilates, Barry's Bootcamp, The Box
• Read: Where to Find the Best Booty & Ab Classes in Miami This Summer

Sean Velas - Co-Owner, Crossfit Soul

• Follow: @soulsean
• Where to Find Him: Crossfit Soul

Taylor Walker - Personal Trainer

• Follow: @taylorwalkerfit
• Where to Find Her: TaylorWalkerFit.com

Anthony Mendez - Co-Owner, MSP Athletics

• Follow: @mendezfitness
• Where to Find Him: MSP Athletics

Stefanie Cohen - Co-Owner, Hybrid Performance Method

• Follow: @steficohen
• Where to Find Her: Hybrid Performance Method

Skylar Hauswirth - Founder, MahamYoga

• Follow: @skylar_maximillian
• Where to Find Him: MahamYoga

Gina Palazzi - Personal Trainer

• Follow: @ginapalazzi
• Where to Find Her: Mickey Demos Boxing, FitBox Method, FitShop NMB, The Box, CKO Miami, BodyTek Wynwood

Luis Medal - Personal Trainer

• Follow: @medalmethod
• Where to Find Him: MedalMethod.com

Nikki Pepper - Personal Trainer, Anatomy at 1220

• Follow: @salt.n.peppah
• Where to Find Her: Anatomy at 1220

Jeremy Abramson - Health Coach

• Follow: @coachjeremy305
• Where to Find Him: Instagram

Stephanie Shames - Instructor, Flywheel

• Follow: @stephshames
• Where to Find Her: Flywheel

Cameron Adams - Personal Trainer

• Follow: @iamcammyadams
• Where to Find Him: FightClub MIA, Sobekick

Vanessa Marrero - Personal Trainer

• Follow: @vanessa_mmm
• Where to Find Her: empireathleticsmiami.com

Roberto Guzman - Founder, 7 Fitness

• Follow: @robertogtrainer
• Where to Find Him: 7 Fitness, Barry's Bootcamp, Anatomy at 1220

Roya Siroospour - Founder, RoyaFit

• Follow: @roya.fit
• Where to Find Her: RoyaFit.com

Gui Dapelo - Trainer, Barry's Bootcamp

• Follow: @iamkrank
• Where to Find Him: Barry's Bootcamp

Frankie Ruiz - Co-Founder, Fitbit Miami Marathon

• Follow: @frankieruiz
• Where to Find Him: Miami Marathon, Nike Run Club
• Read: Quick 10 With Fitbit Miami Marathon Founder Frankie Ruiz

Not everyone can say that they have been on 90 magazine covers or have authored 14 books. Honestly, who has the time?! This is something that fitness/wellness expert and master trainer, Jennifer Nicole Lee (JNL), strives to encourage to her community, followers and fans – we have the time! JNL’s story and her platform encourages and inspires. Not only encouraging for those of us stressing about time, exercise and maintaining a healthy lifestyle, but also inspiring to be your best self, both now and in the future.In South Florida, we are definitely inundated with the fit lifestyle and it has grown exponentially over the past few years. We have access to some of the most diversified gyms, studios and workouts and have top trainers at our fingertips – JNL is one of them. While she is local to Miami, she’s nationally recognized with her television appearances, books and magazine covers.

*Read: Try These 5 Exercises at Home for a Full Body Workout*

Her journey to being the “queen of webcam workouts” is personal and relatable to so many women looking to embark on a wellness journey. JNL was born and raised Italian and if her family is anything like mine, pasta is a food group that stands alone. Her struggle with eating a lot, losing the weight, eating a lot was a repeat cycle that led to lack of self-esteem. Adding two children into the mix, JNL experienced what many women often do after having kids: no energy, aches, pains and not feeling adequate. So, she did something about it and embarked on a journey to find what she called the secrets to create energy and ultimately discovered there are no secrets. It was about finding balance.Persistence. We hear it all the time when it comes to fitness goals, but JNL stresses it should not be equated with perfection. JNL started training every day, but not to be perfect, not to be skinny, but for herself. People work out and think it is punishment and JNL wanted to reverse that mindset. Don’t think of exercise as a punishment because “strength comes in all shapes and sizes.”Her online workouts reach a widespread audience where women can log on, feel empowered and motivated in a non-judgmental atmosphere. As many of us are jumpstarting our New Year’s resolutions, it is a challenge for some to feel comfortable stepping into a gym. This is what makes JNL’s workouts enticing and easy for those with busy schedules.She created this platform four years ago and has now choreographed over 2,000 webcam workout with her JNL Fusion workout providing max results in a minimal amount of time – under one hour. It is designed to play with your metabolism, incorporates HIIT training, can be performed in a small space and, it is not a sissy workout! It is also budget-friendly with boutique fitness classes costing upward of $20/class, JNL’s membership is under $20/month for both live and recorded workouts. Her JNL Gym section of the her website is home to more information on the programs – check it out!Her latest book When You’re Stuck in a Rut and Need a Motivational Kick in the Butt, is a compilation of women’s stories. We see so many Instagram accounts from top fitness influencers which are not always relatable. With this book, JNL wanted women to have a voice, not just her own. The book provided this platform i to hear the relatable, not just the top fitness names we see flooding our feeds.Whether it is fitness or business, JNL is a coach on dual fronts. From starting your own business or jumpstarting your fitness goals, JNL’s passion and insights are goal oriented and tactical for success and building your own brand.JNL, she’s relatable, fun and has a bit of sass – that is what really elevates her above her competition and other trainers in the market and locally within the area. If you want to see for yourself, check her out this month, January 27th, at Anatomy 1220 for a workshop and workout ($30) – space is limited and you can sign up here.For more on Jennifer Nicole Lee, visit her website, www.jennifernicolelee.com, for all of her videos, her 21-day challenge and all her books!

Hopping on a bike in Miami takes guts. Even for experienced cyclists, navigating aggressive drivers and oblivious pedestrians isn't easy. Picking a safe path is essential, which is why the Venetian Causeway has become one of Miami's most used bike routes.And the 2.8-mile stretch of asphalt that is the city's two-wheel superhighway just got an upgrade: Last week, Miami Beach unveiled new green bike lanes, hoping they will serve as a clear visual of the "share the road" mentality many Miamians have a hard time grasping.Those in the local bike community say the lanes make cyclists feel safer while signaling to drivers and pedestrians that bicycles also have a right to the road."The Venetian Causeway is already a favorite route for many," says Rydel Deed of the Miami Bike Scene. "If the green bike lanes encourage more people to ride their bikes, then that’s a step in the right direction."The initial plan would have limited the green bike lanes to just the portion of the causeway that's within Miami Beach city limits, but the county later agreed to put up the money to extend the lanes all the way to the city of Miami. The new lanes will extend 2.5 miles both eastbound and westbound, according to the Miami Bike Scene.For those who ride eastbound into Miami Beach, the city has also added hundreds of new bike racks since 2015, including 275 that were installed in 2017. Last week, Miami Beach unveiled 65 new long-term bicycle parking spaces at the 17th Street garage across the street from city hall, giving bike owners a place to park overnight or between rides.And if you need to do a quick tire change or brake adjustment, the city has you covered there too: Bicycle repair stations have been set up in South Beach at Washington Avenue and 11th Street and in North Beach at Ocean Terrace and 73rd Street so you can fix whatever is wrong and get back on the saddle.*This article was originally published on The Miami New Times by Jessica Lipscomb and can be found here.*

A report from Yale University School of Medicine supports that during pregnancy, 50 – 80% of women report incidents of back pain. As I enter into my third trimester of pregnancy, I can certainly attest that this is true. Thanks to that expanding uterus of mine and shift in my center of gravity, my body is a bit out of whack and feeling aches I never felt before.Mentioning this to my trainer, Lena Habash with B-Fit Biscayne we began focusing our sessions on mobility and flexibility. These exercises set out to help me avoid, or at the very least alleviate this type of body distress, as well as prepare me for the ever closer end-game of labor and delivery.Here are Lena’s top seven exercises for mobility and flexibility during pregnancy. Incorporating these into a weekly routine will help encourage agile movement and body flow through that last trimester.

1. Hip circles. Sitting upright on a stability ball, plant your feet firmly on the ground, shoulder-width apart. Rotate your hips in a circle, in one direction for 10 – 12 reps, then switch directions. This aims to loosen the hip flexors while keeping your pelvis relaxed.
2. Pelvic tilts. In the same seated position on the stability ball, tilt your pelvis forward and back. Try not to let your back engage with the tilt, but rather keep it strong and focus on only moving your pelvis. This will also help keep those muscles loose and flexible.
3. Child’s pose with side reach. Starting in a seated position on your knees, spread your knees wide apart, keeping your big toes touching. Stretch your arms out in front of you with your head down. Cross your right arm over your left, reaching to your left side. After three deep breaths, cross your arms back over, reaching to your right side. Try this 3 – 4 times on each side. You should feel a stretch in your back and down your lats. An extra bonus is that this puts baby into a basket position, taking pressure off your back.
4. Wall Slides. Stand with your back against a wall, knees with a slight bend and the least amount of back arching you can do. Now raise your arms overhead in a ‘W’ position against the wall, lining your elbows up to your ears. Slide your arms up the wall into a ‘V’ position. Do this for 8 – 10 reps, and remember to keep your body pressed against the wall as much as you can. This exercise encourages shoulder mobility.
5. Bird Dog. Starting on all fours, hands directly underneath your shoulders and your knees underneath your hips. Lift opposite arm and leg off the ground, keeping both arm and leg straight. Be mindful of not twisting your body, but rather creating one horizontal line with your arm, torso, and leg. Switch arms and legs for 8 – 10 reps on each side.
6. Cat Cow. On your hands and knees, with wrists directly underneath your shoulders and knees hip-width apart, positioned under your hips. In cow pose, drop your belly towards the ground, lifting your chin and chest as much as you can, looking to the sky. Reverse to cat position by envisioning drawing your belly to your spine, and rounding your back toward the ceiling. This is a great spine stretch and helps take the pressure off the baby bump.
7. Foam Rolling. Think of a foam roller as your new best friend. Rolling out those hips, hamstrings, and calves can relieve the aches and pains that prevent a good night sleep. Lean back on the roller with one leg crossed over the other, at the ankle. Roll out those tight spots, going from a handful of rolls on the hips, to the hamstrings and then move on to the calves.

For more advice from Lena and B-Fit Biscayne on training during pregnancy, check-out this article on the importance of form and this article on 10 tips for working out during pregnancy.

What if a class could promise you a full body workout in 30 minutes? Exhale's HIIT 30 promises just that. Aileen Febles, the instructor of HIIT 30 at Exhale Bal Harbor, leads the interval workout comprised of two sections."The first section of the class is a longer series of functional exercises that target the full body," explains Febles. "The second section is a cardio based "Tabata" series that increases your metabolic rate. The class also has a killer core workout, and a stretch to cool down before heading out the studio door."Unlike the traditional HIIT class offered at Exhale locations, HIIT 30 is localized to your mat. The time needed to transition between exercises is shortened, allowing you to burn more, quickly switching from move-to-move."HIIT 30 requires you to bring your best," claims Febles. "A 30-minute class pushes you to your maximum capacity and effort. The intervals in HIIT 30 are also longer than other HIIT classes offered by Exhale."The best part about HIIT 30 is that the workout can be modified. Optional breaks are incorporated into the long intervals for individuals who might need a longer rest. The exercises can also be scaled up or down making moves harder or easier depending on an individual’s needs.If you are short on time but want to get the most of your workout, then HIIT 30 is the class for you. Exhale Bal Harbor is located inside the Bal Harbor Ritz Carlton. The studio has a beautiful view of the ocean, and other amazing amenities for members and guests to enjoy. Be sure to sign-up for class ahead of time as classes often fill up quickly. Click here for more information about HIIT 30 and to book a class.

Are you an avid Yogi or Pilates master? Ever thought of teaching, but not really sure how to go about it? Well you are in luck! Inner Balance Studio in North Miami Beach is hosting two teacher trainings this year. Pilates Mat and Yoga Teacher Training.During the 200 hour Yoga Training Program you will learn to teach mindful, alignment-based Yoga. You will be led on this journey by renowned and beloved teachers Diana Dalton and Adriana Gutierrez as well as additional instruction from Inner Balance Studio - Iana Malcolm, Kayla Rodenhiser and owner Nell Amos.Inner Balance Studio is a registered Yoga School through Yoga Alliance and the program will strictly adhere to their guidelines. All trainees who successfully complete the Inner Balance Training Program will be recognized through Yoga Alliance as a 200 hour Yoga Teacher.The Inner Balance teacher training will prepare you to teach REAL people with REAL bodies and will give you the skills to do so with confidence.Students will benefit from workshops in Meditation, Restorative Yoga, Yoga Nidra and Yin Yoga.Inner Balance will hold an open house on Sunday, December 10th from 1:30-2:30 P.M. Come on down to get a breakdown of the 200 hour TT and get any questions you have answered.The Commitment:

• $2800 or $2600 if paid in full by Jan. 16
• Feb 16-May 6
• 10 Weekends (3/23-3/30-4/1 off)
• Fridays: 5:30-8:30 P.M.
• Saturday: 1-7 P.M.
• Sunday: 10:45 A.M.-6:45 P.M.

Pilates Teacher TrainingOwner Nell Amos and Claudia Rionda will teach the Pilates Teacher Training. For most students wanting to pursue a career as a Pilates instructor, learning the foundation of the Pilates method through matwork is the logical first step. The Inner Balance Mat Training Course provides an in-depth education, delivering beginner through advanced exercises in one course.The Commitment:

• $899
• Jan 26-28 and Feb 2-4
• Fridays 5-8 P.M.
• Saturday/Sunday 1-6 P.M.

Prerequisite: Must have taken a minimum of 10 hours of mat classes in the past 3 months.Both trainings will catapult your career in the health and wellness space. You will learn all the tools necessary to be a successful instructor in the field. Your teachers have been practicing instructors for decades and have a wealth of knowledge to share. For an additional $100 off enter the code STAYFIT305TT upon checkout if signed up by January 16, 2018.

Consistent exercise provides both people and dogs with physical and mental benefits. Not only does exercise release endorphins, but it also helps improve coordination and balance for you and your pet. As if you needed another reason to workout with your dog, research has shown that people are more likely to continue with a weight-loss program if they exercise with their furry companion. Double win! Here are five pet-friendly workouts to keep you both active.

1. Game of Fetch

Some dogs were born to retrieve. Whether it’s a tennis ball, a Frisbee or bone, go outside and play a game of fetch. While your pup goes bounding after the ball, engage in some muscle-building exercises like crunches, lunges and squats. For some cardio, race him for the ball and squeeze in some sprints.

2. Doga

Yep. “Doga,” as in dog + yoga, is a thing and it’s all about the pet-human bond. Not only will your pooch act as a prop for your poses, but you’ll help him or her try some poses of their own. After all, your pup has already mastered downward dog.

3. Go for a Swim

Swimming is a low-impact exercise that you and your dog can both do. While most dogs love to swim, not all are comfortable in the water. Make sure to slowly introduce swimming to your dog by having him or her walk into shallow water with you. Keep water safety in mind, just as you would with children. And if swimming seems to not be your dog's cup of tea, consider one of the other exercises on this list.

4. Resistance Walking

Sand provides resistance, so walking on the beach is inherently more demanding than walking on concrete or other hard surfaces. Visit a nearby dog-friendly beach to shake up your routine walk around the neighborhood.

5. Paddle boarding

What better way to exercise with your dog than paddle boarding? While your canine co-pilot rides on the nose, you’ll get a killer ab workout in. Chances are, you’ll both take a dip in the water, so make sure your dog is wearing a life jacket.Before embarking on a physical fitness routine with your dog, consult your veterinarian. Just like physical fitness programs for humans, steady, progressive conditioning is the best approach for dogs. When conditioning a dog to increase fitness, consistency is a key to success. It is far better to take a 20-minute walk every day than a 2-hour walk on Sunday. A slow, steady build of intensity over time helps avoid injury and is more comfortable for the dog. For dogs that require additional challenges, you can advance to more intense activities like field trialing, flyball or agility competition.This article was written by Dr. Michael Sanwald, veterinarian at www.FetchMyVet.com.