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Is 2018 set to be your year? Well thanks to Andrea Fornarola Hunsberger, founder of Elements Fitness, you can make your fittest year yet with these 5 exercises guaranteed to get you TonedAF in 2018.

1. Booty Booty Booty Rockin

Grab your red or green booty band and hit the mat. Place the band around the thighs while laying down on the mat with your legs in a parallel position. Press the hips high, up and down, squeezing the gluteus and thighs. This exercise sculpts the gluteus and the thighs.Repeat 20 to 30 times for four to five sets.

2. Sexy Shoulders

Standing with your legs in a parallel end position, hold 3 or 5 pound weights. Pull your elbows to your waist line with your palms high. Then, squeeze your arms out shoulder level and turn your palms down. This exercise sculpts the biceps, and triceps.Repeat 10 times for two to three sets.

3. Wickedly Sexy Waistline

Hold 3 or 5 pound weights by your side with straight arms. Bend side to side from the waistline, squeezing the obliques and the transverse abdominal wall. Squeezing from side, try to reach the hands (weights) all the way down to the ankles.Repeat 20 times, for two to three sets.

4. Tight & Tiny Thighs

Place a booty band around your quads, standing with the legs slightly wider than the hips. Squeeze your waistline and begin to bend at the knees, taking the seat towards the back wall. Drawing your arms high over head, begining to pulse down one inch and up one inch.Repeat for 30 to 60 seconds, four to five times.

5. 60 Second Plank To Get TonedAF

Holding a 60-second high plank, do these three leg variations to get sexy and toned.

• Jogging the knees - alternating knee bends on either side. Do this for 20 seconds
• Hip presses – press your hips high, then back to shoulder level. Do this for 20 seconds
• Hip Twists – squeezing your hips from side to side, try to touch either side to the mat. Do this for 20 seconds.

According to Harvard Medical School, practicing yoga not only brings physical health benefits, but also encourages a better body image, promotes mindful eating, and boosts cardiovascular benefits. If your 2018 New Year’s Resolutions includes living a healthy and mindful lifestyle, why not try out the yoga studios that made our best of the best list.Green MonkeyOnce again making our list is Green Monkey, which advocates the mantra of ‘Live your Practice’. This is felt the moment you walk through the doors of their Miami Beach and Coral Gables locations. Green Monkey devotees rave about how welcoming instructors are, making the studios feel like home.Buddha Shack YogaWanting to create a space that would be open and fun, allowing anyone - even those who have never rolled out a mat - to feel welcomed and supported, owners Cristina and Jenna created Buddha Shack. Since its opening earlier this year, it has seen immense popularity with classes like Buddha Burn, combining your breath's impact on movement, alongside hand weight exercises and HIIT intervals. Check out the review we did earlier this year of Buddha Shack.Standard SpaIf you are looking for a little spa with your yoga practice, The Standard Spa lets you do just that. Book a Yoga or Fitness class like Sunrise Yoga or Stand-Up Paddle Board class, and then enjoy a relaxing spa treatment to fully exercise your mind, body and soul.Nobe YogaLocated in Mid-Beach, Nobe Yoga was built on the belief that the “Yoga High” is real, but more importantly that yoga helps you stay calm in situations, and helps you slow down to see the world through a different lens. Described as an intimate space, which allows instructors to provide ample time and attention to each student during classes like Yin Yoga and Yoga Bootcamp. All of which can be enjoyed before a refreshing juice at Just Juice Me, the attached juice bar.OM MovementLocal favorite in Coconut Grove, OM Movement encourages consciousness in motion through transformative yoga classes such as Aerial Yoga, Fluidus Method Yoga, which emphasizes precise postural alignment, and Handstands, Arm Balance and Mobility. Encouraging for all levels, instructors are often praised by yoga virgins as a great space to learn the basics.PilathonAlthough more often renowned as a retreat for Pilates enthusiasts, Pilathon, located in the heart of Wynwood, makes our list thanks to their Sunset Yoga class. A 60 – 90-minute hatha yoga class hosted on the rooftop of the building, providing a serene surrounding of a 360 view of beautiful Miami.Tropical VinyasaNow a staple in Miami Beach’s yoga scene, founders Amy Dannheim and Paul Toliuszis, lovingly describe Tropical Vinyasa as “sweaty, local, and fun.” Located in Sunset Harbor, they have diligently brought together some of the best instructors in Miami to teach classes that focus on self-expression and flow. Learn more about Tropical Vinyasa through the review we did earlier this year.Yoga House MiamiLocally celebrated for its challenging yet energizing hot yoga classes, Yoga House Miami is also revered for the diversity of its teachers. Yoga enthusiasts won’t get bored with this gem of a space located in the Silver Bluff neighborhood of Miami.Miami Life CenterAnd rounding out our list is the a first-rate Ashtanga studio, Miami Life Center, with a famed reputation across the country. In fact, many a yoga-lover choose to vacation in Miami in order to experience the classes offered here. Classes range in intensity and level, and the center also offers multi-hour/day workshops for those looking to commit fully to the lifestyle.The Buddha FarmAnd for those of you outside of Miami, The Buddha Farm, located in Fort Lauderdale, is South Florida’s first yoga co-op designed to promote community. Some say the success of the co-op comes from all instructors having a vote in the running and decision making for The Buddha Farm - like a true co-op. Or maybe its the dozen classes that overlook a tranquil garden, offered weekly. Learn more in our review of the co-op space.Testing out your downward dog at any of these 10 hot spots will surely bring you positive vibes in 2018.

So what exactly is Matcha? Matcha is a high quality of green tea leaves that is found in powdered form. Although there are many green tea variations, Matcha is uniquely and specially known in and from Japan. One glass of Matcha is the equivalent of 10 glasses of regularly brewed green tea when it comes to all of the health benefits it provides.Here are the nutritional perks you gain by drinking just one leaf of Matcha (powdered) in your drink daily:

• aids in leveling cholesterol and blood sugar levels
• boosts metabolism
• mood enhancer, calms the body and mind
• provides cancer-fighting agent known as catechin EGCg
• powerful antioxidant
• provides vitamin C, Zinc, Magnesium and chromium which helps boost up your immune system
• provides fiber and chlorophyll which helps detoxify the body

Now for those who aren’t fond of coffee or are looking to steer in a different direction because you hate the jitters, switching to Matcha is a safe alternative. Matcha boosts your metabolism (like coffee) helping the body burn more calories than it would naturally.The difference with Matcha though, is that it does this without putting the body under stress; such as elevating your blood pressure or heart-rate which is why most people feel jittery after their Cup of Joe’s. What sets coffee and teas apart is a little amino acid called L-Theanine which is what makes you feel alert without the shakes. Now, while all other teas contain this amino acid as well, Matcha has the highest potency than any other tea out there.Sit down because today may not be Wednesday but this calls for a #WCW shout out. Chie, 26, the owner of Yōko Matcha is one of the brightest and most inspirational souls I have met this year.

With the smile Chie carries, you’d never guess the hurdles she’s gone through at such a young age. Chie sadly lost her mother to breast cancer at the age of six and also has had family members from her mother side inherit the cancer gene. Chie believes in preventative medicine (hence Yōko Matcha) so she got genetically tested early to ensure she lives a long healthy life.Unfortunately, when her test results came back she was told that she inherited the BRCA1 gene which increased her chances to developing breast cancer. Chie made a decision to prevent the cancer before anything could unfold and underwent a double mastectomy in her early 20’s.As everything in life, the butterfly effect took place; as she had to continue seeing specialists and undergo many procedures she needed to be close to her family and friends for love and support. This is how she ended up moving from New York to Miami, FL.Chie has never had cancer, she prevented it from developing with her double mastectomy but one of the reasons that led her to opening Yōko Matcha was to help those who have been in her same predicament or worse, to help those dealing with or those who had cancer.As stated, Matcha is an antioxidant and helps detoxify the body of free radicals; which is what increases chances for anyone to develop cancers in the body. Chie believes that in sharing her story she can provide knowledge to the world in what the BRCA gene is, how genetic testing can help save lives, and how preventative medicine goes a long way.

Chie brings joy with her smile everywhere she goes. I met her recently as she prepared a mini Matcha tea ceremony to give us a feel for what a real one in Japan feels like. Her grandmother was actually a tea master in Japan, she believed in bringing mindfulness and happiness to others with every sip they took during her ceremonies. In Japan, tea ceremonies are held for special occasions and usually have a theme such as a word or phrase to celebrate the good in life.While the deserts may not be the first thing you go for, for a healthy snack; this is how Yōko Matcha promotes the Latin Miami flare. Although authentic with their Matcha they believe in diversity. While Japan is highly recognized because of their Matcha, Yōko Matcha thrives in bringing all nationalities together as one, with the extensive fused menu they have going on.It is not Miami without YOU and that means it is not Miami without all of the beautiful cultures that makes up our beautiful community. Chie is the perfect example of what fused nationalities can bring to the table. Her mom was Spaniard while her father is Japanese. Without that fusion there is no Yōko Matcha.So the next time you’re in the Wynwood neighborhood, stop by The Wynwood Yard and check out the lovely Yōko Matcha truck that brings nothing but happiness and better health with every sip and bite you take from their menu.It is people like Chie that make Miami a beautiful place and makes me proud to say I am part of a community with such diversity. Chie reminds us that our past and dark times don’t define us but nonetheless, we should embrace all we have been through (the good and bad) to let it shape us into the best versions of us that we can be.

Dr. Mathew Cooper can’t promise you the perfect protein shake, but he can make your protein shake better. Proper nutrition is crucial for the maintenance of a healthy body. Through the use of digestive enzymes, Dr. Cooper improves absorption of nutrients into an individual’s diet. We use supplements to achieve desired fitness results. However, supplements like protein powder and pre-workout are only effective when our bodies are able to absorb the nutrients and properties they offer.Enzymes are catalysis, meaning they speed up processes in our body. Digestive enzymes help speed up the digestive process and absorption of nutrients. Digestive enzymes are not the only enzymes athletes can take to improve health and performance. Dr. Cooper has over 100 different enzyme formulas that he tailors to individuals based on their nutrient deficiencies and health goals. He believes that an enzyme program is for everybody, but should be individualized to each individual person. Enzymes can be used to increase protein absorption or for endurance by improving iron absorption with different types of proteases and plants.Athletes who take supplements to improve athletic performance often experience problems with gut health. Dr. Cooper explained that this is often because individuals have trouble digesting and absorbing the supplements. Digestive enzymes can help with this and ensure individuals are getting the full and desired effect of the supplement. Additionally, Dr. Cooper uses enzymes for other purposes such as treating patients for inflammation, arthritis, and acute aches and pains.For those interested in adding enzymes to their current diet, Dr. Cooper recommends starting with a digestive enzyme. While you can buy enzymes at health food stores, Dr. Cooper recommends a specialized program to ensure the enzymes you are taking fit your biological profile, diet, and fitness goals. Dr. Cooper uses plant-based enzymes therefore his program can accommodate individuals who are vegan or vegetarian. However, taking enzymes does not replace the importance of a well balanced diet. Because digestive enzymes are helping in the absorption of nutrient from food, it is important that individuals are eating nutrient rich foods.Dr. Mathew Cooper is a board-certified Chiropractic Sports Physician at USA Sports Therapy. Dr. Cooper has been features on many news sources for his enzyme therapy program, and has helped many professional and Olympic athletes with performance. To learn more information about Dr. Cooper click here. To learn more about the benefits of enzyme therapy click here. Be sure to connect with USA Sports Therapy on Instagram and Facebook.

I’ve been training with Lena Habash at BFit Biscayne for some weeks now. At six months pregnant it’s been highly informative and comforting to train with an expert who understands the fitness needs for a pregnant body. She has pushed me, when all I want is to use my pregnancy as an excuse for laziness, but also keeps my safety as the utmost importance.At my last session, we focused on movement. We kicked off with squats and a one-armed press combo. It was early morning, and the gym wasn’t yet filled with the noises of fitness fanatics. This near silence made it even more obvious, that when I squat, there is a loud, cracking noise coming from my knees and ankles. Embarrassingly, I explained the cracking has been happening for years.After asking me to remove my shoes and squat again, she noticed my very flat feet with pronation. She had me concentrate on standing more rolled out, or pushing through to the outside of my foot, rather than letting my foot fall naturally inwards.As I squatted with that new stance, the cracking noticeably diminished. I was amazed. Although I felt a slight strain in my shins, I was reassured that it was most likely because those muscles don’t get used frequently due to my compensated stance. It would take time to build up their use. After a round of various squat and lunge exercises with my new positioning, it was becoming less of an awkward feeling. However, I would need to be mindful in order to make it natural.Many fitness enthusiasts go through workouts either unaware of the true impact poor form has on their body, or settle for body aches, pains, and noises, because that’s just the way it has always been. I was amazed how this tiny shift affected so much. It was a good reminder why form in exercise is so important.Lena’s advice when it comes to form is to:

• Become aware of your movement.
• Control your movement, don’t let it control you.
• With attention to detail, movement patterns will positively impact life no matter where you are starting from.

Lena also had me do single arm rows, bent over on a bench. Asking me, as she does, "how does that feel after a few reps." I told her I was feeling it more in my triceps. Although these do work the whole arm, where she really wanted me to be feeling it was my upper back, shoulder blade and bicep.Once again, she adjusted my position, moving my standing leg away from the bench and moving my kneeling leg back to allow me to properly position my hip. She then had me visualize rowing into my hip versus into the crevasse of my arm. These slight changes made all the difference. I could feel my back and biceps working.Slight movement changes like these can shift so much, from training an unintended muscle to the correct one, to avoiding unnecessary injury.Lena is a trainer at BFit Training Studios with a Master’s in Strength and Conditioning. For more information on her training philosophy visit BFit, or follow Lena @habashkii. And for more tips on safe fitness during pregnancy read our article, 10 Tips for Working Out During Pregnancy.

A hot city with even hotter natives, it’s no surprise Miamians are constantly staying on top of their fitness and wellness regime.For Nikol Kovalchuk, Russian singer turned fitness model, there’s no other place to train at other than the Magic City. Married to llya Kovalchuk, professional hockey player, and mother of four — exploring a variety of fitness routines from power training to boxing and plyometrics became an escape outlet that allowed the model to reconnect with herself.With a deep admiration for professional athleticism, Nikol has focused on ensuring she is well-educated in both the physical training and nutritional aspects of fitness. Training six days a week under a disciplined workout routine that encompasses mind, body and soul, has allowed Nikol to work with the industry’s best coaches, dietician and trainers.With plans to create her own fitness platform that will help other women and busy moms fall in love with fitness and nutrition, Nikol shared the top three exercises she swears by to ensure she maintains a toned and bikini ready physic year-round.HIIT exercises - Also known as high-intensity interval training. Torch maximum calories in a minimum amount of time. Think alternating between bursts of high intensity exercises followed by short periods of active recovery. Examples include burpees, push and squats, sit up and jumps or jog and sprints. Do this about 2-3 days a week.“Everyone has at least 45 minutes to spare 3-4 days a week,” says Kovalchuk. “In the morning I schedule when that time is for me and stick to the promises I make myself. I try to get this focused workout in while the kids are at school and there is no distraction. They key here is to know it’s a short amount of time. You can do anything for a brief period and you need to keep your intensity level up to it’s maximum when you are doing your high-intensity training. Only you can help you.”Fitness bands - To target thighs and gluts, strap the band above your knees, assume squat position and move in and out like a jumping jack keeping knees bent to tone your lower body.“I try to use fitness bands twice a week,” says Kovalchuck. “I target four areas at a time. I do 12 reps for each targeted area and repeat 3 times. It’s simple and fun and I even put on 80’s music to get me in the mood for when this type of workout became popular.”Lunges – “While dumbbells are not only great for your quadriceps and glutes, but your hips and abs have to work harder when you hold the weight on just one side of your body,” says Kovalchuck.“The core is also kept engaged to maintain balance. Simply hold a dumbbell in your right hand and punch it up to the sky as you step forward with your right leg and lower your body until your right knee is bent at least 90 degrees for a proper lunge. Push yourself back to the starting position and repeat 10-12 times before switching sides.”“I will do 3-4 sets of these lunges 4 times a week. This is the best way to tone your legs and if I skip a day I can see a difference. I suggest starting with regular lunges. When they seem too easy add a little bit of weight. Don’t overdo it though.”

Jack Swagger, former WWE wrestler turned MMA fighter and his wife, wrestler/model Catalina Swagger say this is easy and fun for anyone. “It’s convenient and quick. You can keep a resistance band at work, in your car or in your back pack and get your reps in everyday,” says Jack Swagger. “This is one easy workout to fit in to any part of your day.”

Catalina Position 1 Full Plank Leg Kick OutThe resistance band should be wrapped around your feet. Start in full plank position where hands are directly underneath shoulders. Its important to focus on keeping back flat , like a table top, during exercise. Next, you step your right foot out and hold for one second then bring it back to the center position. Do the same on the left. It is recommended to do two sets of ten on each side.

Catalina Position 2 Standing Side StepsStanding with the band wrapped around feet. You want to have feet positioned slightly farther than your hips. Keeping the band tight, take a large step to the side with your right foot and then bring it back to center. Repeat with the left side. it is recommended to do 3 sets of 15 on both sides.

Catalina Position 3 Banded Donkey KickStarting on all fours wrap the band around your right foot and hold the ends with each hand, pulling it tight. Kick your right leg straight back. When leg is fully extended, pause before slowly bringing your leg back to original position . Repeat with the left leg. It is recommended to do 3 sets of 15-20.

Catalina Position 4 Fire HydrantStarting on all fours, wrap the band around your thighs. Keeping your leg bent at a 90 degree angle lift your right leg up and out to the side keeping it at hip height. Then slowly bring it back to the starting position. Do the same w the left. It recommended to do 3 sets of 10.

Catalina Position 5 Lunge with Shoulder PressStarting with the band wrapped around right foot and holding the ends in each hand. Extend left leg back into a lunge position. It is important to keep arms bent and elbows close to you body. Then push off your left foot, raising your left knee, and extending arms straight up to the ceiling at the same time. it recommended to do 2 sets of 15.

Jake Position 1 RollupStart by sitting on the mat with your legs extended and feet are hip width apart. Wrap the band around feet holding the ends with your hands. Extend your arms straight out in front of you. Start with your spine curved and pelvis tucked, slowly recline one vertebrae at a time until your completely flat. It is important to keep your spine curved like you are holding a beach ball on your torso. Then slowly come back up one vertebrae at a time while keeping arms straight out. It is recommended to do two sets of of 15-20.

Jake Position 2 Back and Shoulder ExtensionStart with the band wrapped behind your back at the bottom of your Lats. Hold the ends of the band in each hand. Bend your arms at a 90 degree angle and keep elbows as tight to body as possible. Now, extend both arms at the same time and keep your palms facing outward. Then bring back to starting position. It is recommended to do 3 sets of 20-25.

Jake Position 3 Standing Arms and Core RotationStart with the band wrapped behind your back at the bottom of your Lats. Hold the ends of the band in each hand. Arms are bent at a 90 degree angle in front of you. Keeping your left arm tight to your body, reach out with your right arm and twist at a diagonal direction. Then bring right arm back to starting position. Do the same with your left. It is recommended to do 4 sets of 12-15.

Jake Position 4 Squat with leg extensionStanding with the band underneath both feet and holding the ends in your hands. With your arms bent in front of you squat down. When your raise back up extend your left leg out to the side, lifting it off the ground slightly. Return to starting position and repeat on the right side. It is recommended to do 4 sets of 20.

Let’s face it, we have all found ourselves sneaking out of an exercise class before the final stretch. ]While the final stretch isn’t as exciting as the challenges we face during class, stretching after exercise is ceratinly important.Dr. Brian Deutsch from USA Sports Therapy explains that muscle tightness is often a precursor to muscle injury. Stretching after class can reduce muscle soreness, so saving a few minutes by skipping the post-class stretch is not advised.If you’re someone who skips the stretch, you may have wondered how effective such a short stretch can be. Most exercises classes end with a 5-minute stretch in which poses are held for about 30 seconds each. Those 30 seconds are critical, as your muscles can reap the benefits of the stretch.Dr. Deutsch explained that short duration stretching is a safer way to stretch rather than holding stretches for long durations. He suggests holding stretches for short durations and repeating poses rather than holding static stretches for long periods of time."Micro tears in the muscle fibers that occur during exercise, holding stretches for prolonged periods of time could potentially injure your muscles," says Dr. Deutsch.A major benefit of stretching immediately after exercise is that your muscles are still warm. Stretching when your muscles are cold and your heart rate has slowed down is less effective. Hitting a yoga class later in the day isn’t a good substitute either, especially if you are planning on taking a challenging yoga class.There are alternatives to static stretching for those with limited flexibility. Dr. Deutsch suggests using resistance bands, which and can be used during static stretching. Unlike static stretching, foam rolling uses myofascial release and is a great way to hit the muscle from different angles, but should be limited to 10-minutes.Regardless if you skip the stretch or not, Dr. Deutsch emphasized the most important thing you can do is listen to your body. If you have to choose between stretching pre-workout and post-workout, opt for post-workout. Static stretching before exercise is less important than after. Stretching can serve as a time to check in with your body and notice any signs of an injury. If your muscles are sore, it is important to include rest days into your workout program.Dr. Brian Deutsch is a Doctor of Chiropractic at USA Sports Therapy. To learn more about USA Sports Therapy click here. Remember to also connect with USA Sports Therapy on social media: Instagram: here and Facebook: here.

As a HIIT (High Intensity Interval Training) devotee, one of the first topics I Googled after finding out I was pregnant was advice on maintaining my fitness and health routine over the next 9-plus months. To my disappointment, I was unable to find the advice and guidance I was searching for, let alone local classes in Miami catering to pregnant women.I just couldn’t fathom going 3 trimesters without the mental reward I’d grown accustomed to with strength and HIIT training.Thankfully, I was introduced to Scott Johnson at B-Fit, who has expert knowledge of specialty fitness needs for pregnant women. B-Fit specializes in small group and individualized programming, led by experienced exercise physiologists, who emphasize proper movement patterns to promote health.I met up with him for a session to focus on modifying my typical workout, ensuring that I’m keeping myself and my baby healthy.Here are some of Scott’s tips.5 Exercises to Avoid:Don't exercise to max heart rate. It’s fine to elevate your heart rate but you don't want to keep it elevated during the entire workout. Rather incorporate rest intervals into your routine as a way to properly monitor your heart rate.No more crunches! Or in technical terms, flexion and rotation exercises are off-limits. The day will come when physically you just can’t do a crunch with a pregnant belly. But it’s also advised to avoid elongating or stretching your core. There are more effective ways to target your mid-section and work all 32 ab muscles, including the deep muscles you will rely on for labor, delivery, and recovery.Avoid overhead pressing. This causes to much strain on your abdominal cavity. Instead, choose different planes of motion for presses. Or if going overhead, alternate reps to reduce pressure on your belly. However, non-loading overhead movements are fine and great for stretches and mobility.Put impact activities on hiatus. More important for later in pregnancy, but jumping and jerking motions like jumping jacks or burpees are not recommended. Also, avoid running during this time due to the constant impact on the joints. If you were a runner before pregnancy, be mindful of your running turf and how that is making your joints feel. And don't try to go for any new PRs.Modify weight activity in a supine position. Exercises where you are on your back, or a supine position should be avoided due to the risk of dizziness, nausea or a drop-in blood pressure. With exercises like presses, consider positioning the bench at an incline.5 Recommended Exercises or Modifications: Lunges or range of motion exercises. As your belly begins to grow, your body is learning a new center of gravity, so focusing on stability exercises are encouraged. And as joints begin to loosen and your back begins to feel the impact of carrying new weight, range of motion exercises will help keep you flexible and steady. Lunges are a great example of an exercise to promote this type of training.Squats or exercises where you are grounded. Trying to steady yourself with your new pregnancy body may require a break from those box jumps and a new love of grounded positions like squats. Squats are also a great way to safely and effectively weight train during pregnancy.Weighted carries (Farmers carries). Simple, yet effective, weighted carries or asymmetrical carries (weight on one side of the body) are great for building overall strength and training your core. These will also prepare you for holding your baby, ensuring your body is strong on both sides to avoid uneven motor patterns that sometimes develop from favoring one side of your body.Paloff holds and Paloff presses. This is the ultimate for core strengthening when you have that baby bump. For Paloff holds, hook a resistance band around an anchor point. Grab onto the band with both hands, step away from the anchor creating resistance and hold your arms out straight in front of you. And for the press, same position but press your hands out front, rather than keeping them straight.Pushups at an angle. If you love pushups like I do, it was probably a disappointment when you realized that your belly required you to modify. During pregnancy, look to do push-ups at an angle, rather than straight on and you can receive the same benefits, but in a safer manner for you and your baby.During our session, I confided in Scott, sharing that adjusting my mindset from pushing myself to do better was one of the harder modifications I had to make. His most impactful advice to me was to listen to my body, put ego aside, and quit trying to outdo others in the gym or PRs. Frankly, I’ve already won because I’m training while pregnant and keeping up with my fitness routine.If you are pregnant and looking to keep your workout routine steady, visit B-Fit for more information.

Workout classes provide us with a sense of community. In a typical workout class, we sweat and push ourselves to levels we once thought impossible, next to complete strangers. While these classes provide us with a place to sweat and focus on our bodies, we often don't know the names of the people around us. PartyGirl Fit is extending the fitness community created in workout classes into everyday life. Soeuraya Wilson and Rachel Loebs are pulling back the mask of what it means to be a fitness instructor living in Miami. PartyGirl Fit is a podcast that is hilarious, raw, and 100% authentic.At SoulCycle, Soeuraya and Rachel instruct some of the hardest spin classes you’ll ever take. They found themselves listening to podcasts about other cities, and realized the need for a podcast about the Miami lifestyle. Miami has a certain image: it's known for partying, but also known for people who live an active lifestyle. Soeuraya and Rachel felt the party and fitness lifestyle portrayed on social media was unbalanced. PartyGirl Fit was created to blend and balance these two Miami scenes. Now they're sharing what life is like off the podium, living a life of fun and fitness.The podcast focuses on fitness, but also features episodes about places and people in the local community. Soeuraya and Rachel interview local fitness instructors and business owners on their favorite spots to grab a bite to eat, bar to grab a drink, and favorite places to sweat. The name suggests this podcast is geared toward more female audiences, but truly anyone can enjoy this podcast. Soeuraya and Rachel highlight boss ladies, like themselves, making their names known in the Miami community. With only a few episodes out, the podcast is reaching listeners outside of Miami. Listeners are tuning in from LA, NYC, DC and even London.

So what's next for the PartyGirl Fit podcast? Bringing people from the Miami community together. Keep a look out for future PartyGirl Fit events. The two are planning a run in the coming months, an event you will not want to miss.Still on the fence about listing to PartyGirl Fit? Soeuraya and Rachel give you their top 3 reasons on why you should listen:

1. You are guaranteed to laugh. Soeuraya and Rachel have no filter, which is a good thing because they are both hilarious.
2. You’ll become more informed. Guests on the show will keep you up to date about the coolest spots to grab pizza, hear live music, or a new workout class to sweat it out in. No more sifting through Yelp! reviews; you’ll hear it straight from people in your community.
3. You’ll feel like you belong. PartyGirl Fit is more than a podcast. Soeuraya and Rachel are creating a community. The podcast has no editing; it’s real and authentic. They also care about what listeners have to say. Their website has a contact page for listeners to submit topics or suggest guests for upcoming episodes.

Soeuraya and Rachel just released the 3rd episode last week where they interview local yoga instructor, Julianne Aerhee. Podcast episodes come out twice a month on their website and on iTunes. If you want more of Rachel and Soeuraya in between episodes, follow PartyGirl Fit on social media: @partygirlfitpodcast. To listen to the latest episodes of party girl fit podcast click here.

Long days at the office can cause our neck, shoulders, and back to ache. It seems hard to believe that working 9 to 5 can take a toll on the body. Dr. Kevin Mills, a physical therapist at USA Sports Therapy, explained that people are sitting at their desks for longer periods of time. There is a common misconception that injury can only occur from activity, but Dr. Mills explained that this is false.USA Sports Therapy sees just as many cases for injuries related to activity as they do cases for injuries related to inactivity. Prolonged sitting while at work can cause aches with the potential to cause long-term injury to our bodies. Decreased mobility can lead to herniated disks in the back and neck, which can require extensive medical treatment.While we sit in our offices typing away at computers, our bodies fall into a certain position. Our spine is often flexed, our neck positioned forward, and our shoulders hunched forward. We may assume that hitting the gym before or after work will counter act our immobility during the day, but Dr. Mills explained that this too is false. He explained the people shouldn’t be sitting 8 hours a day consecutively, and emphasized the importance of standing or getting a 5 to 10 minute walk whenever possible.If taking a stroll during the workday isn’t possible, Dr. Mills suggests doing neck rolls and back bends to account for the position your body is in while working. Standing desks allow individuals to work while standing; thus avoiding the harmful position our bodies can fall into while we sit. However standing desks are an expensive solution. Regardless, finding time to stand during the workday is very important. Dr. Mills explained that within 90 seconds of standing your body starts a bunch of cascading effects that aid in your health. Keeping our bodies healthy outside of the office is just as important as when we are in the office.Dr. Mills suggests three tips to dealing with work related pains:

1. Move more! Try to stand up and walk around as much as possible during the workday. For every hour of sitting he recommends at least 10 minutes of standing or walking. Try taking the stairs or a longer route to get to your desk.
2. Exercising and keeping your body strong is the number one way to prevent injury.
3. Seek help as soon as possible. If you notice aches and pains that are lingering get them checked out sooner rather than later.

Dr. Kevin Mills is a board certified specialist in Orthopedic Physical Therapy at USA Sports Therapy. For more information about Dr. Mills visit http://www.usasportstherapy.com/dr-kevin-mills/Connect with USA Sports Therapy on Instagram: https://www.instagram.com/usasportstherapy/?hl=en and Facebook: https://www.facebook.com/USASportsTherapy/

What do you think of when you hear the words “traditional cardio”? Running, elliptical, stationary bike, spinning? Boring? Overrated? I love a good sweat, but cardio can feel outdated at times. Equinox is working to change how you see cardio with two new class offerings in its Miami gyms.THE CUT: Jump Rope, will elevate your cardiovascular capacities and introduce some fun tricks on the way. ELEVATE is a high intensity, yet low impact, 45-minute incline walking class based on real hiking trails.

*Equinox Brickell Heights Opens in Bustling Neighborhood*

Jump rope makes me think of crazy double-unders at boxing gyms and childhood double dutch, neither of which I enjoy. So, I was a little nervous about THE CUT: Jump Rope. Before class, National Manager and Brand Ambassador of THE CUT, Christa DiPaolo, explained the format.After a warm-up, the class starts with seven minutes of agility using a light jump rope. The segments use a ladder format, with one minute of jump rope followed by one minute of conditioning. You move up to two minutes, and then three minutes. Each round ends with a burnout of jumping rope as fast as you can. The next segment tests your strength with the Fury rope. A fair warning about the Fury: it’s heavy! Expect to be slowed down, out of breath, and get a killer bicep workout. The last seven-minute segment is freestyle, so you choose the rope.

*Get Into Fighting Shape With This Full Body Mini Workout*

I left class sweaty, motivated, and humbled. Jump rope is an ultimate cardiovascular test, and even more amazing, people can do super cool tricks with consistency and practice. THE CUT: Jump Rope is offered on Monday, Tuesday, Wednesday, Friday, and Saturday in the Aventura, Brickell, Brickell Heights, and Coral Gables locations.ELEVATE challenges the idea that cardio has to be high impact to be effective. Walking is an essential movement and low impact, and you can take it to new heights (literally) with ELEVATE.Group fitness manager and instructor Russell Smith explained that ELEVATE is designed to offer a cardio class that’s accessible and scalable for all levels. There’s a designated speed range for the class, and you can adjust your speed within that range. The inclines are mandatory, and killer. The class format involves a warm-up, followed by three long form incline intervals. The trails are designed after intense and challenging real life trails, like the Skyline Trail in Washington. Since Miami wasn’t blessed with mountain terrain, basing the intervals on real trails, gives the experience of an intense hiking without the elements.During the class, Smith gives important form cues and makes sure you don’t cheat by grabbing the handles (you can’t do that in a real class!). The cardio burn is real and the class goes by surprisingly fast! Check out ELEVATE Monday through Thursday in Aventura and South Beach, and Sunday in Aventura and Coral Gables.

The second I finished watching Wonder Woman, I felt super inspired to get my badass on and googled Gal Gadot’s training regimen. Boxing helped Gal Gadot pack on 14 pounds of muscle to prep for the role, and you get to punch stuff. Win, win. Boxing is blowing up in Miami, and here are some of the best places to train. Whether you’re looking to improve your technique, get out the frustration of your day, or train like Wonder Woman, we have you covered.CKO KickboxingCKO Kickboxing located in Brickell sports the signature “CKO” class, involving plyometric movements, heavy bag and core work for an intense and sweaty hour. Before your first class, you’ll receive an overview of proper form for punch and kick combinations as well as feedback on your form. The class begins with a dynamic warm-up and moves quickly to alternating heavy bag work and plyometric movements. At the end of each round of heavy bag work, you’ll attack the bag freestyle and get out all of your extra energy and aggression. Expect a sweaty, intense hour! Fight ClubFight Club has locations downtown and in Doral. The downtown location boasts a massive fitness facility complex to meet your boxing, kickboxing, and mixed martial arts needs. The space includes a ring, heavy bags, spinning bikes and space and equipment for strength training. Class offerings include boot camp, boxing explosion, technical boxing, kickboxing, mixed martial arts, spinning and circuit training. If you’re looking for to get your ass kicked and hit some heavy bags, try the boxing explosion class. After a dynamic warm-up, expect six rounds of heavy bag work separated by high intensity plyometric movements. When you want to hit the floor just to catch your breath, it’s time for core work. You’ll be out of breath and feeling super accomplished by the cool-down.TITLE BoxingThe TITLE Boxing franchise is expanding in South Florida, with current locations in South Beach and Brickell. If you’re looking for heavy bag work, check out the Boxing 45 class. The workout consists of a seven-minute warm-up, followed by eight three minute rounds of different combinations on the heavy bags. The rounds are separated by one minute of active recovery. You’ll wrap up the class with six minutes of core work and a cool down. You can also expect the staff to help put your gloves on at TITLE. “In the ring, boxers don’t have to put on their gloves, so why should you?” I definitely appreciated it – much easier than trying to get my sweaty hands in my gloves on my own!The Box MIAIt can be a little intimidating walking into a boxing studio – they’re typically pretty grungy and intense. The Box MIA pairs the intensity of boxing classes with a modern, chic studio atmosphere. The standard Box format involves a five-minute warm-up, five minutes of shadow boxing, ten minutes of plyometric boxing, fifteen minutes of heavy bag work, and five minutes of core work. For those looking to build that booty, the Box also offers Booty Box on Mondays and Sundays. Booty Box switches up the format by adding resistance band exercises that target all angles of the glutes, so you get the fun of hitting the heavy bag without missing out on butt day.EquinoxIf you’re looking for equal attention to all muscles and agility work, check BOX180 at Equinox. BOX180 offers one stance you won’t find in other boxing facilities: Southpaw. Southpaw is a boxing stance in which the right hand and right foot are forward. Given Equinox’s focus on equivalence in movement on both sides of the body, you can try your hand at this different stance (which is also a tough mental workout!). In order to provide a well-rounded workout, BOX180 also incorporates agility work in the warm-up and in between rounds of bag work.FitBox MethodThe FitBox Method combines high intensity intervals with circuit training, and each class includes heavy bag work, dumbbells, medicine balls, and Schwinn Airdyne Pro Bikes (super intense). Expect 30 minutes of heavy bag and cardio boxing, enough to get your stress out and practice your skills. In addition to their signature FitBox 60 class, FitBox Method offers Method101 which uses only cardio and body weight, and Box + Yoga, which aims to create a full mind-body experience.Body & Soul BoxingWhen I walked into Body & Soul Boxing, I felt like a real boxer. Maybe it was because it was my sixth class, but more likely because the facility is everything I expected from a boxing gym. Class offerings include all level boxing, cardio boxing, technical boxing. If you want a taste of the cardio endurance required to be a boxer, take the cardio boxing class. You’ll start off the class with a dynamic cardio warm-up and then move to shadow boxing and plyometric moves with light weights. Next, you’ll hit the bags and finish up with core work. It’s exhausting, and then you do it all over again in round two!Mickey DemosLooking for an intense boxing workout in a high end environment? Mickey Demos in Ironside has what you’re looking for! Complete with air conditioning and showers, you can get your box on and then get ready for work or to continue your day. Classes range from Boxing Bootcamp to Intense Boxing Drills. The classes sound intense (and are!), but they’re designed for all fitness levels.

Have you ever wanted to set intentions for the full moon and then been overwhelmed by Google’s unhelpful results on how to do it? Or maybe you’ve checked out your yoga teacher’s mala beads and wondered what they mean, and what to do with them. Sure, the essential oils at the end of class smell good, but how are you supposed to use them?I’ve wondered about all the questions above (and more), but I’ve been too intimidated to ask. Jenna Guadagni and Lauren Angueira have come across many people who want to pursue the more spiritual elements of yoga, but don’t feel comfortable enough to ask. Enter the House of Intuition MIA, where spirituality meets badassery. I met up with Jenna and Lauren to talk about their vision for their modern mysticism and enlightened events company.Jenna is the co-founder of Buddha Shack in Coconut Grove, and is a 200-hour registered yoga teacher currently pursuing her 500-hour certification. Her style disrupts the traditional narrative of what a yoga class should be, and carefully blends spirituality with high-intensity movement.Lauren is the owner of Woke Creative, and holds a B.S. in Communications and B.A. in Political Science. Her experience spans public relations, marketing, design, and journalism. Lauren has been attending Buddha Shack since it opened, and Jenna and Lauren quickly realized how well they work together and complement each other. Together, their mission is to make mysticism more accessible in the modern world.

*Read: The Buddha Shack - The Missing Piece in Miami's Yogi Scene*

Jenna and Lauren have big plans to shake up the Miami yoga scene with underground pop up yoga events for the full moon each month. The two innovators plan to hold their events in unconventional spaces across Miami. And at the House of Intuition MIA, raw emotion is always welcome.

Jenna and Lauren want to create a space where yogis are free to feel all emotions, without having to worry about whether their chaturanga is perfect. Their first pop up event was held Monday, August 21st to celebrate the solar eclipse. Seventy-five yogis gathered outside of Buddha Shack in Coconut Grove to flow and manifest the fiery energy of the Leo eclipse. Allison Santini joined Jenna to lead meditations for the eclipse. Yogis stayed after the class to sip, shop, and receive free chakra readings, provided by Annie Vazquez.

*Read: Miami's Best Yoga Studios - Where to Practice in 2017*

House of Intuition MIA is also launching monthly moon box subscriptions to set you up with everything you need to manifest your desires for each new moon. Each box is handmade. Boxes include a white sage smudge stick, a palo santo crystal burner, two crystals, a smudge wand, and cards that explain how to take care of your crystals and set intentions for the moon. Want to start with just a few crystals? You can also buy the items separately.

Get 15% off any House of Intuition MIA MOON Kit with code "STAYFIT305"

I couldn’t help but wonder how Jenna and Lauren make time for meditation and their self-practice with all that they have going on. So, I asked them for their biggest tip to prioritize self-practice. For Jenna, self-practice is non-negotiable. Routine helps, too. She wakes up every morning at 5:30am to dedicate to journaling and goal-setting, meditation, sun salutations and reading or listening to a chapter from a pre-selected inspirational book. She also tries to infuse this practice into breaks throughout the day. For Lauren, it’s all about finding what works for you. As she says, “don’t let anyone tell you that what works for you is right or wrong."Look for their next Sunday Funday event, Yoga for inHUMANE People, on Sunday October 8th a fundraising yoga class at Lincoln’s Beard Brewing Company, led by Jenna, followed by beer and cards of humanity. All tickets proceeds go to support hurricane relief in the Florida Keys.RSVP on EventBrite, and follow @houseofintuition.mia to stay up to date on upcoming events and offerings. Also check out http://www.houseofintuitionmia.com to shop the MOON Kits and mystical offerings.

Boxing is renowned for giving you the ultimate total body workout and with Fitbox Method being one of the hottest boxing studios in Miami, I had to check out the hype first-hand.I’m all about intense workouts, and boxing helps you burn fat and build muscle simultaneously. I trained at Fitbox Method everyday for two weeks and definitely noticed a change in my body, both externally and internally.Halliday Anderson is one of my favorite instructors at Fitbox Method because he brings so much energy to each and every class. He’s your own personal hype man that will challenge and push you to get the best out of yourself in every session. I highly recommend trying his class – you wont regret it.Here is a sample of some of Halli’s favorite exercises that are guaranteed to burn 400 calories in 25 minutes. Disclaimer: The workout below is NOT for the faint-hearted.Instructions:

• Each exercise is to be done for 45 seconds with a 15 second rest period.
• Depending on your level of fitness you can modify your rest period to be longer (e.g. each exercise for 30s and rest for 30s).
• On each minute, change your exercise.
• Once you have gone through all 5 exercises, repeat for 25 minutes.

https://www.instagram.com/p/BZ601zBlj8i/?taken-by=stayfit305

Battle RopesHow: Split squat and 3 double rope slamsWhat are you working: Exerting power, this is a full body and cardio moveBosu Push UpsHow: Keep your elbows tight to your body, extend down, push up with biceps and triceps. Bring your chest down an inch away from the bosu ball and repeat.What are you working: Core and upper bodyMed Ball SlamHow: Bend your knees, sit back, do not use your back, and bring the med ball overhead and SLAM down!What are you working: Lower body and coreRussian Twist How: Sit on the floor and elevate your body to create an imaginary V-shape with your thighs. Hold the med ball and twist your torso to each side with your arms parallel with the floor.What are you working: Abs! This exercise is great because it can be modified by having your feet on the ground to make it easier, or having your feet up to make it more challenging.Jump RopeWhat are you working: This full body exercise gets your heart rate up and is particularly good at improving footwork and coordination.

*This article was contributed by Dr. Austin Misiura of Pure Physical Therapy Miami*What if I told you that “fixing” a torn meniscus, labrum, or rotator cuff tear with surgery leads to the same beneficial outcome as just doing rehab, yet adds a huge risk for complication or permanent damage?Sorry for stealing one of ESPN’s opening phrases, but I really wanted to get your attention.There is now a plethora of research data to show that orthopedic surgery (most specifically arthroscopic procedures) leaves the patient no better off than physical therapy alone. What's more, is that due to negative side effects - like the surgeon's knife adding more scar tissue - there are cases where people are left worse than before the procedure. Or, because pain is multifactorial, “fixing” the tissue damage that shows up on MRI doesn’t change the pain at all.Many times one little procedure starts a cascade of “needing” another surgery to fix an issue stemming from the first surgery, and then a third to fix the second, and so on. It's almost impossible to lead a normal life - much less function at a high level athletically - once you start down that path.Imagine if it was a common thing to need rehab because of damage caused by rehab? Would we accept this as OK, or demand better methods? And yet, there are millions of unnecessary arthroscopic procedures done every year. How can this be?I’ll tell you the reason in a second. But first, a little background...In a study published the day after Christmas in 2013 (I’ve heard it was in this particular journal edition because certain people were trying to keep the results hush-hush, and nobody pays attention to medical research during the holidays), a group of physicians in Finland conclusively showed the world that shaving off the torn tissue from a degenerative meniscus lesion worked EXACTLY THE SAME as a “sham surgery.” So basically half of the participants got the regular procedure, and then in the sham group, the surgeons made the incision, put the tools onto the meniscus, and then skipped the “shaving out the damage” part. The part that physician is telling people is actually “fixing” the problem. And the outcomes in both groups were still identical!Yes, these surgeons actually cut into people’s knees and poked the meniscus with a dull piece of metal in half of the participants to simulate everything about the surgery except what we are led to believe is the important part. These dudes are badass. Simple logic should tell us that the “fixing the meniscus” part of the procedure can’t possibly be important if leaving it out changes nothing, so why did the sham patients still get better?The patients in the sham group still thought they had the "real" procedure done, so they had to rest, take it easy, recover, etc. for a few days, and then go do their rehab steps. The surgery made them rest and recover so that the body could heal, the surgery didn’t actually do the healing. Also, the power of placebo was on display big time here. But if we know that the placebo is a placebo, let’s stop wasting our time and money on it!Would you have surgery if your doctor told you it didn’t matter if you had it or not? Hell no, but that is what they should be telling you. That is what I’m telling you.So if it doesn’t matter - not in the slightest - if the surgeon fixes your torn labrum, ligament, meniscus, whatever it is, would that change your decision? If all surgical patients knew this beforehand, I’d bet most wouldn’t elect to get the surgery done. Why not just skip the hassle and just go straight to the therapy, right?Despite this data being widely available, over 700,000 (!!!) arthroscopic partial meniscectomies are performed in the United States every year. That number is insane. At a cost of $4 billion, we are sitting here wondering what can be done about the health care problems in this country.And that’s just for knees!Hip arthroscopic surgery is on the rise as well. Despite more and more research that says surgery doesn’t work, the threshold of symptoms for MDs to be able to perform surgery continues to get lower and lower. There’s also a recent 746% increase in shoulder surgery for impingement despite glaring evidence that surgical patients did no better than those treated conservatively.The fact that more than 50% of patients whose chief complaint was back pain stated they would undergo spine surgery based ONLY on abnormalities detected on MRI tell me that we are doing something horribly wrong when it comes to educating the public about this stuff. I’ve “saved” a bunch of people who were scheduled for surgery and luckily came to me first before going through with it. But what about all the people that don’t get referred to a physical therapist that can help them before it’s too late? We need to be better educated as a community in order to be able to choose the best treatment options for things that can be fixed without spending crazy amounts of money and putting lives at risk. The grassroots movement needs to start with the patient asking more questions, and seeking out conservative care first even if the physician doesn’t refer them for PT.In Florida, you don’t need a physician referral to do physical therapy - you can just come right in!When I first learned this information I was a young, naive physical therapist. I mostly trusted that what physicians chose as intervention for orthopedic problems was the standard of care because it was actually good for the patient, and it worked. I looked quizzically at my first boss and mentor after he showed me the results of the meniscus sham study and asked “if surgery doesn’t work, and it’s proven to not work, why do all the doctors keep doing it?”Why are all the surgeons so quick on the trigger when it comes to cutting people up? Here’s what he told me: "It’s all about the benjamins,' Austin.”OK so he didn’t say it like that, but it would have been cool if he did.Money makes the world go ‘round, and nobody is excluded from that universal law. “Those guys just want to get paid”, he said. My mind was blown. “The system” is providing substandard medical care in the name of making more money. I was shocked, appalled, and frankly, didn’t believe him. I still thought physicians were God-tier.Not anymore!I really don’t want this to turn into a bash on physicians. Like every profession, there are good ones, and there are bad ones. Without MDs, a whole lot more people would be sick and dying, or already dead. But when it comes to movement, injuries, rehab, and recovery, the current paradigm is not only lacking, but straight up harming the fitness community.It’s time for a shift in our thinking. “Damage” to tissue on MRI is a normal part of aging. The majority of MRIs performed on shoulders, backs, knees, hips come up positive for a tear - and that’s in people who don’t have any pain! How is it that my patient with a tear in their rotator cuff can be pain free and lifting overhead, playing catch, and carrying groceries once I work with them, but the one who goes to the surgeon needs the tear “fixed” first in order to do all that normal stuff? Could it be that the second patient could have been treated with PT also, but they never got to find out?I’m encouraging everyone to make sure they find out. Try the conservative care first. Ask your physician for a PT referral, or just walk into a therapist on your own. The worst thing that could happen if you still elect surgery is that you delay the procedure a little bit.If I can reach just one person with this information, I’ll be happy. I really hope to get into the heads of everyone here in Miami and start a shift in thinking, but I realize I’m fighting an uphill battle against one of the most powerful groups in the country. And to prove I’m not in it for the $$$ like your surgeon is, I’m offering a deal that is - up until now - completely unheard of.If you are considering surgery, or are scheduled for surgery, come work with us first for a month. Afterward, if you still decide to go through with getting cut up (which you won’t, because you will feel amazing) I’ll give you 100% of your money back.Yup. It will literally cost you nothing if I’m wrong. You’ll never hear a surgeon say they will pay you back if the surgery doesn’t work… instead you’re just out of luck.Come to us instead, and learn that moving better = less pain. Let me teach you first hand that tissue damage is such a small part of your symptoms, and that your brain and your body has an INSANE amount of healing potential once you learn to unlock it. Let us begin to save some money in our broken system and maybe get things on the right track in this country as far as the healthcare system goes. Miami is a great place to work on this because we are all passionate about our health and fitness, and the rest of the country is watching us.You don’t have to take my word for it. I’m literally guaranteeing success for you. If you think I’m full of it, I can put you in touch with some of my previous patients that were supposed to get sliced up. They’ll be happy to tell you how good they feel and how happy they are that they didn’t go through with the operation.A movement starts with one person.Is that person you?ReferencesArthroscopic Partial Meniscectomy versus Sham Surgery for a Degenerative Meniscal Tear.Raine Sihvonen, M.D., et. al. for the Finnish Degenerative Meniscal Lesion Study (FIDELITY) Group. New England Journal of Medicine; 369. December 26, 2013.Femoroacetabular Impingement Surgery Is on the Rise-But What Is the Next Step? Reiman MP, Thorborg K. Journal of Orthopedic and Sports Physical Therapy. 2016 Jun;46(6):406-8.

Inner Balance Studio Miami is a boutique barre, yoga and Pilates studio centrally located on Biscayne Boulevard in North Miami. The pristine space is inclusive of all levels and offers a sense of community and warmth that is often times missing from big brand fitness. Because of the intimacy of the studio you never have to worry about over crowding as classes are capped at sixteen members, which ensures one-on-one attention from instructors and ample space to move. If barre, mat Pilates or yoga are not your thing, there is also opportunity for small semi-private HIIT training classes four times per week as well as semi-private reformer Pilates classes for up to three members.There are two main spaces at Inner Balance, where classes and services are offered. The Mind Body Room is a spacious and inviting area where all of the group classes are held. There is a Pilates room for private and small group training on a variety of state of the art Balanced Body equipment as well as a variety of massage offerings. Inner Balance also hosts weekend workshops of wellness topics, such as: Breaking Down the Barre, Healing Back Pain and Intro to Meditation. Inner Balance is your one stop shop for all things fitness. They have a front of house ‘athleisure’ boutique housing your top-of-line brands such as Onzie, Alo Yoga, PRISMSPORT and more!

If you are interested in taking a class at Inner Balance the studio offers a $49 New Student Introductory rate where you can try unlimited classes for up to 30-days. The intro offer is the perfect place to start because it allows you to get to know all of the different types of classes as well as all of the different instructors. You can familiarize yourself with the studio and determine if it is the right place for you. There is no contractual obligation after the 30-days are over; however, there will be ample packages available for you, and yes, if you have ClassPass you can also take class up to three times per month.“I created Inner Balance almost 6 years ago,” says owner Nell Amos. “I designed the studio to be a place where I would want to go to if I was a client. I used myself as my target market and I continue to do so to this day. I only incorporate elements, programs, teachers etc. that feel right to me and embody the vibe and culture of the studio...I listen to my gut and it usually doesn't steer me in the wrong direction! I love the sense of community that we have at Inner Balance...its my second home and I think a lot of clients feel the same way.”

Nell has created a home away from home for many clients and provides opportunities for the Miami Fitness Community to further their careers. Inner Balance is hosting both a Mat Pilates certifications and 200 hour Yoga training this fall. If you are interested in the certification classes, workshops or schedule make sure to head over to www.InnerbalanceMindBody.com for more.

A bright orange studio tucked behind Brickell City Center sends a powerful message to its members: Train EPIC, Sweat EPIC, Live EPIC, and Be EPIC.EPIC Hybrid Training is a circuit-style fitness program that incorporates strength training and cardio into each and every workout. Classes vary not only on the focus muscle groups or types of exercises, but also in the amount of time spent at each station.Owner and trainer of EPIC Hybrid Training, Karlee Whipple, explains that some classes like “The Grynd,” are more endurance based, while others like “The Blast,” deliver a workout that is similar to tabata.Every month the exercises performed change across all classes. I went on a Wednesday, to the “Dynamic Core” class.Inside the gym under a glow of orange lights monkey bars, rings, and ropes hang from the ceiling. Pull-up bars line the outside wall, and the studio floor is set up into stations; with kettle bells, slam balls, and resistance bands.Class goers enter the studio and take off their shoes before heading to the mat for class. Unique to Epic is that the workouts are done without shoes; socks are ok for those who prefer to go barefoot.A TV in the studio displays the schedule for our class and the exercises that would be performed at each station. All classes at EPIC begin with a warm-up and end with a cool-down. For this particular class, the workout consisted of four rounds. Each exercise was performed for 40 seconds with a 20 second rest to transition to the next exercise.The warm-up begins, and trainer Jil Deviscour tells us to begin jogging across the studio wall-to-wall. She shouts out different exercises for us to do once we reach one of the studio walls such as squats, burpees, or push-ups.After the warm-up a break is given to demo each of the exercise. The Dynamic Core class consisted of: JGXT Kneeling Rollout, Plank Jacks, Resistance Band Mantis Get Up, Wall L-Hold Leg Raise, Atomic Sit-ups, ABC Medball Planks, Power Wheel Hamstring Curl/Bridge, Wall Ball Skater Hops.Not familiar with some of these moves? I wasn’t either, but what makes EPIC Hybrid Training a workout for everyone is the amount of time spent demonstrating each of the exercises.Workouts at EPIC Hybrid Training are done with partners. Karlee explained that training with a partner adds an extra bit of motivation to push harder; during the workout you and your partner hold each other accountable to complete the class in a supportive way. I found this to be true; having a partner pushed me through the workout as muscle fatigue began to set in during later rounds of the class.After the fourth and final round the studio lights transitioned to blue signaling it was time for the cool down. Jil took us through a series of yoga poses and stretches.EPIC Hybrid Training is a studio with true community spirit offering a workout that is challenging and intense, yet fun. It makes sense why the members of EPIC Hybrid Training follow the studio’s motto, to Live EPIC and Be EPIC.Outside of the studio, members participate in terrain and obstacle races in the South Florida area as Team EPIC Miami.You can follow the gym and Team EPIC on social media for updates about races and challenges @epichybridtrainingmiami.Information about class schedules class schedules and membership fees checkout the website visit, https://epichybridtraining.com/locations/miami/.EPIC is currently offering a new client promotion: 3 classes for $30.