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Professional soccer players are known to go through grueling training programs to stay game ready. Cardio, strength training and various circuits are used to establish and enhance players’ skills for optimum performance and endurance on the field.

*Read: The 2 Best Places to Play Soccer in Miami*

Luckily, with the establishment of SoccerShape's physical fitness program in Miami, we can get the experience of how professional soccer players train to stay in shape and be the best at their game.SoccerShape was founded by Mason Trafford, Jonathan Borrajo and Rhet Bernstein - all professional players currently on the Miami FC roster. They took their high level training regime and packaged into a program designed for all levels of fitness.

*Read: Paris Saint-Germain Takes Over Miami*

I had the chance to meet these three innovative entrepreneurs and take part in their 7pm class. The workout began with some running drills to get the body moving and prepped for what was to come.Throughout the workout, we worked through agility circuits that included a soccer ball to aid in coordination while moving.We ended with some strength exercises that included pushups, sit-ups and planks for the core, squats for glutes, followed by a "cool off.”The atmosphere was fantastic. Good music was blasted and most importantly, the workout was challenging and well rounded.All three coaches were very motivating and knowledgeable and were there to help members achieve their best results.For more info and a first-hand experience visit: soccershape.org

Are you always on the lookout for new gyms, studios and trainers to workout with? Well, so are we. That’s the foundation of Stay Fit 305 after all – to be your guide to the best South Florida trainers, gyms, studios, health foods and fitness events.We love featuring new trainers. These are the individuals pushing you to your limits when you want to give up, and who you thank when you’ve reached your goal. This week, get to know the owner of Morphe Fitness - Roberto Santamarina.

1. How long have you been in the fitness profession?

I’ve been a personal trainer for over 20 years. I started at 17 years old. I was a professional athlete at 19, playing professional beach volleyball. Sports and the body was always my thing.

2. What is “Gravity” training and why did it pique your interest?

Gravity training is a total gym machine. Why I appreciate this machine is because it’s a combination of rehabilitation, flexibility, strength and conditioning at all types of levels. You’re working with your own body weight which makes it all that more special. I was interested in Gravity training because I can have and teach a group class with multiple machines.

3. Your class is a mix of male, female, young & older. Would you say everyone can have access to working on the Gravity machine?

Definitely, all different types of people and ages can experience an amazing workout on the gravity yet be challenged and safe on the machine.

4. How would you differentiate the Gravity machine from a Pilates reformer?

The main difference between the two is that the Pilates machine is a flatbed that works on springs for resistance. The gravity machine has a free flowing board and your body weight is the resistance. The incline on the gravity machine allows to create a stronger or lighter workout. The Gravity machine also allows someone who is not technique sound or completely aware of their body to experience an optimal workout where on a Pilates reformer a great workout is dependent on great technique and coordination.

5. What does Morphe fitness offer that is unique and you believe sets you apart?

What makes Morphe unique and different is the staff and the energy that vibrates health and happiness within the walls of Morphe. Aside from that, the true personalized Gravity and Climbing sessions are not found anywhere else.

6. You have a really calming and nice way/effect about you when you’re teaching. I noticed you also consciously make the effort to bring awareness to your clients about their breathing and not to tighten the skin or face. Have you studied wellness or holistic practices in your past?

Yes, I do a lot of studying when it comes to Wellness. Once again, I’ve taken everything I’ve learned in the last forty years and present this to my clients. It’s not just about training, but the awareness they’re bringing to the class and the awareness they’re bringing to their body and that doesn’t always just apply to the physical.

7. Morphe Fitness is also a wellness studio. What type of wellness practices do you offer and believe in?

Life coaching, Nutrition and Goal orientation consultations. We also offer massage therapy, stretch sessions, Rehab therapy and body treatments that include facials.

8. Why did you choose Little Havana to open your studio?

I was looking for a space to rent and I was driving by the building which caught my eye. The realtor so happened to be a client of mine from the past and I knew when I saw it it was my spot.

9. Where did you get the name Morphe Fitness?

Morphē, the name of my business, originated when all I could think about offering my clients was change. Metamorphosis seemed a little too much, so I chose the abbreviated Greek term Morphē;)

10. What is your idea of perfect happiness?

I’m still working on it. I get better at it because I’ve brought a lot of peace and patience in my life. I’ve learned to let the Universe open doors and ultimately happiness is to continue to evolve and adapt to all the stuff thrown your way in life.

The pedestrian overpass located at the intersection of US1 and Mariposa Court in Coral Gables, adjacent to the University Metrorail station, is finally open.The pedestrian overpass at the University Metrorail station will provide a safer path for pedestrians and bicyclists who cross the heavily traveled US1 at Mariposa Court. Elevators and bike-friendly stairs with runnel will allow easy access to the overpass from both sides of US1.Several University of Miami students have been killed or seriously injured since 1989 while trying to cross busy US1 at that intersection.An estimated 1,300 people cross the major highway every day. The overpass cost an estimated $6 million.The overpass connects to the M-Path and University Metrorail Station which includes amenities such as secure bicycle parking units and a multi-purpose outdoor gym provided by the University Of Miami School of Architecture for The Underline.https://www.youtube.com/watch?v=AP4VgyufnCs*This was originally published by The Miami Bike Scene and can be found here.

When I hear the word co-op, I think about the pre-war real estate rat race up in NYC or farmer co-ops. So, when I found out that South Florida was getting its very first Yoga co-op, I had absolutely no idea what that even meant. But I love yoga and the communities that yogis build when they get together, so I was excited to learn more from co-founder Danielle Lepore - a passionate yogi of over 10 years.

*Read - Where to Sweat in Broward: 6 of Our Favorite ClassPass Picks*

Having visited yoga co-ops in other parts of the country, Lepore dreamed of bringing such a place to her home town of Fort Lauderdale. She partnered with Rachel Raab, founder of Buddha Pants, to create a space designed to not only create such a community, but to also promote the success of both yoga instructors and their students alike."What's unique about the co-op is that all instructors of the co-op have a vote in the running and decision making for The Buddha Farm," says Lepore.Instructors work like independent contractors - they set their class schedules themselves and have the freedom to teach their classes in their preferred style of yoga. The teachers also keep proceeds from the class, minus a flat fee of $50 that goes towards the operating costs of The Buddha Farm.

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

Students benefit from the co-op's style of operation as well, as class prices are able to be competitively priced. A single class costs $15 and a class pack of 10 is $120 with classes offered daily. Ranging from beginner's classes to the more challenging, The Buddha Farm's instructors have backgrounds in various yoga practices, including pre-natal and acro yogas.The Buddha Farm's facilities also feature an outdoor courtyard - a space available to its members want to hang out, relax, and to connect with other members. It's also available to be reserved for special wellness & holistic events, which are frequently hosted.

Primal Fit 360 has launched their new formula for a healthy, fit body and mind, focusing on six pillars of success: mindset, coaching, nutrition, strength, conditioning and recovery.The recovery section is the newest addition to the gym featuring Cryo Therapy, Compression Boots and Infared Sauna/Heat therapy. Professional athletes training at Primal Fit 360 have incorporated the machines into the training programs, but their use is now available to everyone.“We treat the average Joe, like a pro,” says Primal Fit 360 owner, Matt Pack. “In other words, the training, conditioning and especially the recovery professional athletes receive is what we offer at our unique gym where most of our classes include one coach for every four clients.”Professional athletes receive the same six pillars of focus offered at Primal Fit 360, which includes:

1. Mindset: The mind must be focused in the right direction for the right reasons to achieve and maintain goals.
2. Coaching: There is one coach to every 4 clients at Primal Fit 360. This semi private training allows focus on each individual and keeps energy and competition in place.
3. Nutrition: Primal Fit 360 crafts individualized diets for client, educating them on what the proper food balance and grocery shopping tips.
4. Strength: The progressive resistance-training program at Primal Fit 360 focuses on strength training while yoga, running, spinning etc. are secondary.
5. Conditioning: A focus on cardio intensive circuits and station based circuit training using body weight, kettlebells, sleds, ropes and other tools. The “after burn” continues 18-24 hour following the workout.
6. Recovery: Primal Fit 360 offers Mashing, Stretch Therapy an Durability classes, featuring RecoverME Cryo Therapy and Body Restoration plus and Infared Sauna/Heat therapy and Normatec Compression boot therapy. Professional athletes use the same recovery techniques.

Pack’s dedication to training others started out humbly in his garage where he started a “strong women” class complete with Monster Sled runs down the back ally to empower and physically train locals in his Miami Shores neighborhood.In just a little over five years, he has grown his business into a full-scale, training studio and wellness and recovery center to train his loyal clientele, which includes major athletes and celebrities. Primal Fit 360 has prospered as a work-out destination where dated Elliptical machines and Nautilus equipment are replaced with one’s own body, kettle bells, sledge hammers, battling ropes, Bulgarian bags, a jungle gym, sleds and suspension trainers.Pack’s signature work out techniques zone in on primal movements such as the push, pull, squat, lunge, rotation and bend; and crawling patterns including the bear, gorilla and crab mixed with rope climbs and sledge hammer work. The ‘Animal Flow’ workout will continue to be offered as a Primal Fit classic.For more information, visit www.primalfit360miami.com.

Get to know Roberto Guzman, owner of 7 Fitness personal training and group fitness instructor at Barry’s Bootcamp and Anatomy at 1220 in Miami Beach.

1. How long have you been training?

I’ve been training at different fitness gyms for 12 years now. I started at Equinox, made my way to David Barton and Flywheel. Now, I have succeeded in building my own personal training company called 7 Fitness.It has taken a long time and a lot of hard work to get to this point. But it is the best feeling dedicating my time to training my 7 Fitness clients at SHIFT (Sunset Harbor Innovative Fitness Training), teaching at Barry’s Bootcamp and Anatomy at 1220 and riding my bike to work every day!

2. What are the most common mistakes you see in group fitness and how would you fix them?

By far the most common mistake is looking in the mirror too much. The cue I would use to fix it is to tuck the chin in. The momentum of certain moves, like kettlebell swings, makes it really unhealthy on the neck if you aren’t properly aligned. It’s difficult, though. There’s really no easy fix.I’ve been paying more attention to my posture lately, like noticing how my neck strains when I’m looking down at my phone. When I notice it, I make the adjustment so I’m not straining.

3. What is your training philosophy?

I really want my clients to gain confidence in themselves. Fitness has changed so much in me that I really want to help other people gain that confidence in what they can do. I challenge my clients at 7 Fitness and in the studios. I am not easy on them, but I am very hands-on and there to support them in reaching their goals.

4. What are your upcoming goals for your development as a trainer?

I fell in love with kettlebells when I had the opportunity to get certified while I worked at Equinox. I am very excited about an ONNIT kettlebell certification that I am doing at the end of September.I am also excited to build my knowledge of Animal Flow and work on getting certified in that area as well. I already incorporate these different types of exercises into my client’s programs. With everything in life, we can always learn more and I am excited to grow in my knowledge of these two types of workouts.

5. How much freedom do you have in designing your group classes and how do you like to design them?

I have a lot of freedom. I like to be creative in designing my classes. I emphasize full body and multi-joint movements. Every class is different. I teach my classes the way I would want them as a student, so I don’t want anyone to be bored. I never teach the same class and I never use the same playlist.I also incorporate calisthenics and body weight movements. I also schedule time into my group classes for active recovery and mobility work. It’s important, especially when clients are going really hard multiple days a week, to build in active recovery and time for rest. With that being said, the freedom I have in the studios is the same I have training my private clients at 7 Fitness.Train with Roberto at 7 Fitness at SHIFT, or check out one of his classes at Barry’s Bootcamp or Anatomy at 1220.You can find him at Anatomy at 1220 teaching Core Assets on Monday and Tuesday, the Gun Show on Monday, and Metabolic Meltdown on Wednesday.Check him out at Barry’s Bootcamp Miami Beach Monday through Friday.SHIFT training is also partnering with the Mondrian Hotel to offer a weekly Saturday bootcamp at 9:00am. Each Saturday, Roberto or Tarra Martinez will lead you through a bootcamp that includes bodyweight exercises and resistance training. After your workout, you receive to the Mondrian pool and may purchase a brunch buffet for $25 as well as receive 20% off services at GUYandGIRL Spa.

Injury is part of the game. Every athlete knows the importance of injury prevention; warming up before each competition and stretching after every practice.But sometimes prevention may not cut it. For many of these athletes, the game is their life. It’s all they know, so when season ending injury occurs, it hits hard - no pun intended.The injury risks are there for any athlete, and sitting out a match or season due to injury is a real possibility. But no athlete is prepared to deal with the physical and mental strains an injury can have on everyday life.Keeping an athlete away from the sport they love affects them not only physically, but also mentally. Isolation, anxiety and fear are some of the feelings athletes go through as they deal with the process of rehabilitation.One of the biggest issues they face is the fear of re-injury, which can impede them from performing at their fullest potential.Most of these athletes will deal with a sense of disorder. Since high school and collegiate days, these athletes have followed a strict routine of school, practice and diet.With injury, all of that goes out the window; new schedule, no practice, no team or coaching meetings. All of that changes everything.When it comes down to it, the road to recovery is often more of a mental strain than a physical one. Rehabilitation goes beyond the training room. Mental strength is vital when it comes to building a stronger better version of yourself.Consider these 3 steps when it comes to rebuilding confidence and focus:

1. Talk to someone. Reaching out to a professional does not show weakness, it’s just the opposite. Sitting down and talking about fears, concerns and the future shows a person’s strength. Instead of pushing those feelings deep within and allowing it to turn into a bigger problem, speaking to someone else is a great preventative measure.
2. Goal setting. Though they may not help win a game or reach a new personal record, setting small, short term goals can boost confidence and help keep you focused. Accept that rehabilitation goals will not be the same as pre-injury goals and adjust your thinking to what is realistic. Remember to celebrate each milestone - this will keep you motivated when times are tough.
3. Revert your energy. Use your athletic prowess to get fulfillment off the court. Volunteer by coaching a team or teach leadership skills course at a local high school. Teaching others what you have learned can help can help sharpen your own understanding of the game for you return. Staying busy is a healthy distraction to staying at home with negative thoughts.

Remember, sometimes your body recovers faster than your brain does. Let yourself heal emotionally; build your confidence back up; practice the three steps listed above along with a list of affirmations you should tell yourself as you build back your return to the game.Practice saying these every morning: “I’m excited to get back to my sport. I am a strong athlete. This pain and difficulty is only temporary. When I come back I will be stronger than before. My body is getting stronger.”

As Miami’s skyline continues to grow, so does one of Miami’s top fitness facilities, Equinox.In the center of Brickell’s developing neighborhood, Equinox opened their fifth facility in the Brickell Heights building, made up of three floors featuring a juice bar & lounge, group fitness and cycling studios, boutique, spa treatment rooms and an outdoor pool deck facing Brickell City Center.During our introduction experience, we took at yoga class lead by lululemon ambassador and honestly one of my favorite instructors, Rene Martin. The warm room was stocked with lots of quality equipment and offered students a stunning view looking out into Brickell. We also had the opportunity to try some of the bites from the juice bar downstairs and that alone may be worth signing up for a membership (says the foodie in me!).The facility offers a range of classes including a Pure Strength class, Firestarter that knocks out a days worth of cardio in just 30 minutes, and a new studio cycling experience exclusive to the club, The Pursuit by Equinox.On that schedule you’ll find some of the city’s most notable instructors. With their sister club just a few blocks away at the Four Seasons, whatever class you don’t see on one schedule, is just a hop, skip and jump away at the other club. You can check out the schedules for all of the Florida clubs here.While many of you who will join the club will likely walk, know that you have the option of complimentary valet for up to 3 hours. Plenty time to sweat, steam, shower and grab a juice!Equinox Brickell Heights

• 850 South Miami Ave, Miami, FL 33131
• Mon-Thu 5:00 am – 11:00 pm
• Fri 5:00 am – 10:00 pm
• Sat & Sun 7:00 am – 8:00 pm
• Phone: 305.350.2278

Energy Endurance Lab, the first studio here in Miami dedicated to helping fellow triathletes train, is opening their doors later this month.Specializing in a total wellness approach, Energy Endurance Lab helps triathletes prepare for their upcoming swimming, running and cycling races.But who’s responsible for this awesome initiative? Meet the couple: Meghan and Ari Weinstein, triathletes and USA Triathlon Level II Endurance Coaches.Their personal experience, studies and passion for this disciple has allowed them to create a studio with an educational vibe to help other athletes be successful in their races.In other words: they have turned their passion into their work, and as Meghan quoted from Michael Phelps, “You can´t put a limit on anything. The more you dream, the farther you get.”The Midtown Miami studio location is a cool and hip space that sports smart trainers, a roller for more experienced and elite riders, treadmills and a recovery area with the latest Normatech technology.The couple believes that the training approach should be as complete as possible, so a swimming analysis will be provided to improve your techniques. Swim classes, VO2 testing and lactate testing will be on the training menu for those looking to cut down their time in the water.But things don´t stop there: you will be able to bring your own bike (because we all know there is nothing like training with your own gear) which you can clip on one of the smart trainers and simulate the actual race you are training for.In addition to the services they provide, Energy Endurance Lab has partnered up with local bike shops, iRun for shoes and will provide access to wheels and other parts that you may need for your bike.The Energy Endurance Lab doors will open July 22nd with training sessions held by appointment only. Group classes (up to six) or one-on-one training sessions are welcome per your preference.Learn more at https://www.facebook.com/energyendurancelab/.

Switching-up your workout regimen is beneficial, but it can come at a high cost. With boutique fitness studios charging upwards of $20 per class, affordability plays a major factor in how often we are branching out to try new ways to get our sweat on.ClassPass has solved that problem. With various options from $54-$109/month (depending on the package), ClassPass allows you to try different studios from spinning to small-group fitness to high-intensity training to yoga. When you factor taking a class at each of these studios, ClassPass is not only affordable, but it breaks-up your routine and challenges you to try something new.While not every studio is on ClassPass, there are a ton of great options to explore. Here are six of our favorite ClassPass picks in the Broward area.

1. BodyTek Fitness

Circuit training at its max. BodyTek Fitness brings high-intensity interval and circuit training to a new level. ClassPass members can expect to reach their max potential moving through various circuits that is going to offer a total body workout. Think Bosu ball burpees, squat to press, pull-ups, treadmill sprints and more. You’ll move through the workout at a quick pace (60 minutes total), and before you know it, you are done, but dripping sweat. The instructors are spot-on with their music and keep the energy high – and the class morale keeps you working hard. Check out their two Broward locations in Wilton Manors and Davie.

2. Core Contour

If you want to take a break from the weights, check out Pilates – but, not just any Pilates. Core Contour is a Lagree Fitness studio where everyone will be on a Megaformer M3 machine allowing for an intense, low-impact workout that combines strength, core, flexibility, endurance and more. It is only 50 minutes and the studio has about 12 machines, which means instructors are able to provide attention to each individual, even if you are not familiar with the Megaformer (don’t worry – they will go over it with beforehand). Expect working out muscles you never knew you had and holding movements that will have your body shaking.

3. Elevate Fitness

Don’t be fooled by the warehouse atmosphere - it is all part of the workout. Elevate Fitness’ various ClassPass offerings will launch you into a full-body workout designed to lose weight and build lean muscle. Check out their R.I.P.T workout that stands for Resistance Interval Plyo-metric Training. Depending on the day of the week, each R.I.P.T workout will either focus on lower or upper body (check here ahead of time). The Circuit Survivor class, a high-intensity workout combining core, cardio and bodyweight exercises, will give you a total-body workout.

4. FitShop Fort Lauderdale

Tune Up. Burn Out. SuperCharge. Turbo. With workouts and an environment that have an auto shop theme, expect everything from high-intensity training with weights, boxing, agility, cardio-conditioning and more. No workout is designed the same, but they all guarantee an intense sweat with Ignitions, Revs, Shocks and Extra Miles – all of which make-up one of the shops signature workouts. Each trainer brings their unique personality to the class, keeping the ClassPass go-ers motivated and coming back for more. Check out their location in North Miami Beach too.

5. PumpFit Club

Prepare for personal group training comprised of proprietary workouts including interval training combining intense cardio and resistance training. ClassPassers will get their money’s worth with just one of these classes and will be pushed out of their comfort zone. There is a workout of the day and no day is the same – Monster Monday, Tabata Tuesday, The 40:5ve, Bucket Thursday, Open Format Friday. The boutique studio is founded by entrepreneur, Hannah Eden, who is no stranger to the national fitness world, a Reebok Athlete Ambassador, and contributor to Men’s Health, SELF, BodyBuilding.com and more. Check the schedule and catch one of her classes if she is in town.

6. The Yoga Joint

For the yogis out there, The Yoga Joint is one of the best in Broward. With two locations (North and South), the Bikram yoga classes are held in beautiful hard-wood floor studios for all levels. For those days you are looking for a good stretch plus sweat sesh, The Yoga Joint will have you leaving relaxed, but also feeling like you got a solid workout. Keep an eye out for their workshop classes (usually on weekends) – these are also on ClassPass and offer a more specialized practice on certain poses that you have yet to master. Also, check out their Core60 class, which will blast your core in a heated 60-minute session.

The idea of jumping on a bike in Miami is so inherently un-Miami that the thought alone is enough to make most people shudder. In addition to dodging construction sites and potholes, there's the fact that the blistering heat and oppressive humidity might actually turn you into a puddle, Alex Mack-style.And as bad as Miami drivers might be, they're infinitely worse when you're sitting on top of two wheels instead of four. Last year alone, cyclists were hit 900 times in Miami-Dade County. And a new map compiled by personal injury lawyers Mark Kaire and David Heffernan shows exactly where those crashes are happening.Kaire and Heffernan, both avid cyclists who have represented dozens of injured bicyclists over the years, say their firm put together the map using data from Florida's Integrated Report Exchange System from 2012 to 2016."We're trying to make people aware of the danger of biking in Miami and target some of the most dangerous intersections where there’ve been a lot of accidents," Kaire says.Kaire had an idea of where recreational cyclists were likely to be hit — mostly Key Biscayne and parts of South Beach — but he was surprised to see a fairly even distribution of crashes across the county, suggesting that many more victims used their bikes for transportation rather than leisure.Despite the fact that crashes happen in almost every part of the county, the data shows clusters at five particularly dangerous intersections. Based on reports, the worst intersection in the county is actually in North Miami at Griffing Boulevard and NE 125th Street, where seven people were hit on their bikes.Rounding out the top five intersections are Eighth Street and Ocean Drive in South Beach, NE Second Avenue and NE Sixth Street in downtown Miami, NE Miami Place and NE 54th Street in Little Haiti, and Biscayne Boulevard and NE 29th Street in Edgewater."I guess the surprising thing is to see that it's really spread out everywhere," Heffernan says.Both lawyers say they'd like to see Miami-Dade cities become bicycle-friendlier by doing things like adding bike lanes. Though some of the injured cyclists failed to wear helmets or have the proper safety gear, poorly designed roads also contribute to the problem, Kaire says."We've got Citi Bike stands throughout the city, and while it sounds great, we don't have the infrastructure," he says. "We lack bike lanes, bike paths, and awareness by motorists."Heffernan says he'd like to see Miami get to a place where there's mutual respect between drivers and cyclists, even though the map is evidence that the two sides don't always look out for each other on the road."We've got a long way to go. There are a lot of drivers that hate cyclists and vice versa," he says. "But the law applies the same. We want to heighten awareness hopefully on both sides."*This article was originally published on The Miami New Times by Jessica Lipscomb and can be found here.

Allow me to start with the disclaimer that there are tons of reasons why you may not have gotten a muscle up yet. I just wanted to give you what I feel are the top 6 reasons and a little insight on how you might go about addressing them. My hope is that one of these will resonate with you and that the next time you are able to try that you end up on top of those rings or ‪that bar. So here we go!

1. Comprehension of the movement.

This is a high level gymnastic movement. High level means you’re going to need some skills and a lot of body awareness. If it were an easy movement errbody in the box, gym and club would be doing it. But they’re not. Because it’s hard. A lot of moving parts go into flying on top of those rings or ‪that bar. And if you watch gymnasts they do all of their muscle ups strict. No swing, no kip. From static hanging to full lockout on top (with those palms facing forward for those on the rings). It’s a lot to piece together.When you really break it down it looks like this:Bar

• Start from a dead hang below bar. Arms fully extended.
• Pull the bar to your hips.
• Aggressively bring your chest forward. Think of doing a fast sit-up.
• Catch in that dip position
• Press up to full lockout

Rings

• Start from a dead hang below rings. Arms fully extended. Some prefer using the false grip.
• Pull the rings to the bottom of your rib cage (often times thinking of brining them to your hips will ensure that you make it to your rib cage). Make sure to keep them close! Gentlemen- think about tracing your pecs. Ladies- think about tracing your lovely lady lumps.)
• Aggressively bring your chest forward. Think of doing a fast sit-up.
• Catch in that dip position
• Press up to full lockout

It seems simple enough. But when you add in the swing and your legs and hips and factoring in that shoulder issue because you probably didn’t warm up properly and everyone yelling at you everything goes out the window in any attempt to just do the freaking thing.Correction?Work on it in segments:Bar

• Practice pulling your hips to the bar via an aggressive kip swing.
• Practice the catch. (This can be done with a box under a high bar on the rig. Start with arms fully extended and head through the arms and bent knees. From there use a little jump to get yourself over the bar.
• Work on pause dips (holding for a :05 at the bottom and pressing out to full lockout for sets).
• Once you’ve got the ingredients down start piecing them together. Bar to hips to catch to lockout.

Ring

• Try working on your false grip.
• Then move on to working from a false grip hang to the pull (or to getting your hips to the rings if you’re working on a kipping one).
• Practice the catch. (This can be done on a low bar setup on the rig or the low rings with a band.)
• Work on pause dips (holding for a :05 at the bottom and pressing out to full lockout for sets)
• Once you’ve got the ingredients down start piecing them together. False grip hang-pull to catch to lockout.

Think about the end goal but make sure to visualize it in steps.

2. Strength

So you say you’ve been working out out for how long? And you feel you should have definitely gotten a muscle up by now? Oooohhhh, my young grasshopper. You know that this whole fitness thing is a lifestyle, right? Okay, and remember that your ego should get checked at the door when you enter a fitness facility? Okay well don’t pick it up on your way out either. Leave that mofo there.Yes, you may very well have been working out a long time and yes you may very well be oh-so strong that if all else fails you can just fight crime with your bare hands. But, have you been building strength in the muscles you need for a muscle up?When we workout we typically use the muscles that work for us, regardless of whether or not those are the ones intended for use on a particular movement.We also have a tendency to do our favorite moves - the ones that make us feel strong and powerful, not the moves that we suck at. And this is where imbalances occur.The muscles needed for a muscle up are strong lats for your pull and strong triceps and shoulders for your dip. Yea, you may be able to string together tons of pull-ups and that’s awesome. But your goal now is a muscle up, so you need to start training those specific moves.Correction?Weights + Food:Try the following movements incorporated into your training 3x per week. Make sure you are activating the right muscles!

• Chest to Bar Pull-ups
• This uses more lat engagement. Go a little wider with your normal pull-up grip and pull your chest to touch the bar just below your nipples
• You can also do negatives of this
• Dips
• Use the rings
• Jump up to support and descend. I suggest working your way up to a :05 pause at the bottom and pressing up to full lockout and rotating palms forward
• Negative MUs Start at the top in a full finished lockout position. Slowly descend to a dead hang at the bottom (the start of the movement)
• Lat Pulldowns You can use a band looped around the rig. Place a PVC pipe in the band and step forward until you feel some resistance. Imagine you are pressing a beach ball under water. Keep your shoulders down and back

Approach the above movements as a circuit. Complete 10-12 reps of each and go through all four moves three times, three days a week. Make sure you are recovering properly. Quality food and rest are vital to improved performance and muscle growth

3. You. Are. Go-ing. Way. Too. Sloowwww.

This movement requires turning over at exactly the right time, or taking the struggle bus to the top. Often times athletes aren’t fast (or “aggressive” enough) in that turnover to make it to the top.Correction?Bar

• Practice the turnover using a low bar setup on the rig. Secure a barbell with bands and start with your hips up, on your toes.
• Try doing 3 sets of 8-10 reps

Rings

• Practice that catch position in the low rings. Set-up underneath low rings using the false grip. Make sure your hips are up and you’re your knees are bent. Practice pulling the rings to your hips and catching in the bottom of the dip. Do this by thinking about looking at the ground and tucking your knees in. You can also use a band underneath your hips for some additional assistance
• Try doing 3 sets of 8-10 reps

4. You’re not pulling low enough.

So you have the strength, the aggressive turn over, but you keep smacking your chest into the bar or falling short on the rings. You (and your muscle memory) could be pulling the bar or rings to your chest as in a pull-up. Go lower.Correction?Bar

• Kip swings pulling the bar to your hips
• Focus on this sole component- not the next step
• Try completing 2-3 pulls to your hips and then going for a muscle up

Rings

• Kip swings pulling the rings to your hips
• Focus on this sole component - not the next step
• Try completing 2-3 pulls to your hips and then going for a muscle up

5. You’re not practicing enough

Maybe you’re close but you’re just not quite there yet (or maybe you even have muscle ups but they’re wonky). You’ve got to put in the time to get the results. As one of my favorite coaches Megan May says, “Repetitions create muscle memory and movement patterns for safety & success.”Correction?

• Practice!
• Record yourself or ask your coach to take a look and see where your weakest point is. Then make a commitment to DRILL THAT AREA 3-4 times each week to help set yourself up for success.

6. Confidence

I tell my athletes all the time with various moves, “Trust yourself.” Here is where a bit of mindset comes into play.Correction?

• Know you can do it.
• Visualize yourself doing it
• Try recording yourself and then drill your weakest point (as suggested in reason #5) and make that your strongest point.

Again, these are just some of the most common reasons why athletes haven’t yet successfully muscled up. For your specific reason, it’s best to work with a knowledgeable coach that you know (*ahem* or that you’d like to know. See how to contact me below). That way they can see what you’re currently doing or not doing, and hopefully give you the tools and drills you need to get there!Until next time stay strong and keep the gains coming!

Here’s a random and somewhat embarrassing fact about me: When I was in high school, I didn’t work out because I didn’t want my butt to get too small. Fast forward to now and I’ve learned that working out actually makes your butt look better (surprise, surprise).Fortunately, there’s no better place than Miami to take classes that burn your booty and abs. Its always swimsuit season here, after all. And now that summer is officially upon us, I ventured out to check out some of the butt and abs classes that Miami has to offer.Buddha Shack, Coconut Grove - Buddha Booty x AbsFirst stop: Buddha Shack. Nestled in the heart of Coconut Grove on Main Highway, Buddha Shack is a one stop shop for your physical and mental wellness. Co-owners Jenna Guadagni and Christina Echavarria have cultivated a warm, close-knit community space that offers a variety of classes to advance your physical and mental health, including vinyasa flow, heated Pilates, and their signature Buddha Burn classes, which integrate weighted and HIIT movements with vinyasa flow.

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

Starting this summer, Buddha Shack has a new class offering: Buddha Booty x Abs. Described as a “45 minute HIIT class focusing on the glutes and abs,” the class takes traditional vinyasa flow to the next level in terms of sweat and burning out those glutes and abs. When asked why she added the class, Jenna highlights that “yoga gets a bad rep” when it comes to yogis having small butts.

As a yogi and someone who cares about my butt, this speaks to me. The class starts off with centering and intention setting. After mentally prepping the body to get to work, planks, burpee variations, lunges, glute bridges and core work are carefully woven into vinyasa flows. Infusing weighted lunges and weighted glute bridges activate the glutes and target those areas often neglected in traditional vinyasa flow classes. Gentle final postures and final meditation serve as a reminder to honor the badass in you and those around you.I left class feeling zen, empowered and on fire (because my glutes were definitely on fire) - a unique and exciting combination for a class rooted in vinyasa flow. Buddha Booty x Abs is offered Monday and Friday at 12:15 to meet your booty needs. Also coming soon to Buddha Shack: infrared detoxification, which travels deeper into the body and produces a more intense sweat than traditional saunas. This detoxification helps with skin concerns, including fine lines and wrinkles. Also look out for a new line of magnesium products hitting Buddha Shack for detoxification and skin benefits. To check out more about Buddha Shack, go to: http://www.buddhashack.co/.B-Fit Biscayne - Lower Body Strength The small group and individualized programming at B-Fit was developed by experienced exercise physiologists and emphasizes proper movement patterns to promote health. Lower Body Strength is offered on Mondays at a variety of morning and evening times to best suit your schedule. Classes are offered in small group format, with sizes ranging from 3 to 12 students, and if the class size exceeds 10 students, a second coach assists the class.I asked co-owners and coaches Sam Simpson and Scott Johnson about the most common mistakes they see when athletes train their lower body. What was clear from their responses and the class was that you have to go heavy to see results. Scott mentioned that women often express concerns about getting bulky, but heavy weights are necessary to build glute muscles.

Other common mistakes? Only working the front plane with squats and lunges and not hitting the side or back of the body. Poor movement patterns also limit the ability to see progress.For newcomers, the coaches observe students’ movement patterns during the warm up portion of class and make recommendations for the appropriate starting weight. Following the warm-up, the workout includes heavy lifting (in our class we completed four sets of six heavy deadlifts), followed by a variety of moves targeting strength and coordination, including weighted step ups, pistol squats, and plank jacks.As for how often you should train lower body? Sam recommended twice a week is reasonable. For that second workout, B-Fit offers a Lower Body Burnout class on Thursdays, which includes more plyometric lower body moves and shorter rest periods to really burn out the lower body. Visit https://www.wearebfit.com/ for more information on B-Fit Biscayne and scheduling.Barry’s Bootcamp (Midtown, Miami Beach) - Butt and Legs & AbsThey call it the best workout in the world. Barry’s Bootcamp offers two days full of opportunity to work on that swimsuit physique with Butt and Legs Day all day on Tuesdays and Abs Day all day on Thursdays.First, enter 6:00am at Barry’s Bootcamp in Midtown for Butt and Legs Day with Gui Dapelo. The good thing about 6:00am classes is you have little time to back out and you start your day feeling like a badass. Butt and Legs Day at Barry’s is an hour of burning out the lower body with high intensity sprints, weighted squats and deadlifts, and plyometric exercises.

Workouts at Barry’s Bootcamp alternate between the treadmills and the floor, and depending on the number of people in the class, some begin on the treadmill and others begin on the floor. Running, for the record, is invariably my least favorite part of any workout. I certainly don’t consider myself a runner, although, as Gui said, “You’re not a runner until you start running.”During the class, Gui debuted the treadmill segment using dynamic mode. In dynamic mode, the treadmill’s speed motor is disengaged and the user becomes the main power source - talk about intense. A simple 4.0 pace feels killer in dynamic mode, and the glute engagement is serious. Floor work involved lots of squats, single leg dead lifts, and resistance band exercises.On Thursday I was back at it for Sam Sanchez’s 6:00am Abs class in Miami Beach. Abs day is particularly challenging because, as Sam noted, “the muscles in the core are small and they burn out easily.”

*Read: 5 Booty Building Exercises That Really Work*

With a progressively challenging core sequence on the floor, you will feel the burn out and you just have to jump back in. Floor work included reverse crunches, oblique work, plank variations and everyone’s favorite exercise: burpees.Another tip: remember to take care of your neck when doing core work and keep your gaze forward and steady. Treadmill segments were calorie torching and included an endurance run and run targeting speed and sprints.So how often should you go to Barry’s to really see results? Sam recommends doing full treadmill and floor workouts four times a week and “double-flooring” (which means skipping the treadmill and repeating the floor routine) on full body days to see results and give your body time to recover from intense sprinting.For booking, check out https://www.barrysbootcamp.com/studio/miami-beach/ or https://www.barrysbootcamp.com/studio/miami-midtown/.JetSet Miami, Sunset Harbor - Booty and Abs “There are too many nice booties in Miami.” We all know this to be true, and so we can all keep up with all the nice booties, Starr Hawkins is burning out your glutes and abs on Wednesdays at 11:30am at JetSet Pilates in Sunset Harbor.JetSet is a Pilates-inspired workout that merges weight training, cardio and Pilates using the Lagree method. While JetSet Full Body classes target all muscle groups, the Booty and Abs class offers 50 minutes of straight ab and booty burn out. You can expect lots and lots of lunges and lunge variations in Booty and Abs.[caption id="attachment_2268" align="alignnone" width="2048"]

Credit: Jonathan Shupert[/caption]A JetSet Full Body class typically includes one minute of skater lunges, but in Booty and Abs expect longer and more intense lunge variations. We completed one minute of skater lunges followed by holds and pulses, and then got right back in there for another thirty seconds.The glute is a round muscle, you have to hit it from all angles. Starr emphasizes hitting the muscles of the glutes that are often missed in other workouts. And to hit all angles of the glutes? Expect a lot of scrambled eggs and resistance exercises.

*Read: 6 Exercises That Will Tune Up Your Legs*

What is scrambled eggs, you ask? Start in tabletop position with shoulders stacked over wrists and knees stacked over ankles and raise your right leg straight behind you. Sweep your right leg forward toward your shoulder and then sweep it back, squeezing your glutes and hamstrings. Got it? Now imagine it with resistance. Intense, and definitely a key move to avoid square butt.The abs portion of the class is also an amped up version of what you’d experience in a JetSet Full Body class, with more reps to get that intense core burn. Check out http://www.jetsetpilates.com/ for more information on JetSet Pilates and to book classes at any of the five JetSet locations. Booty and Abs is currently only at the Sunset Harbour location, with the opportunity for expansion in the future.Equinox, Brickell - Best Butt Ever & Best Abs Ever At 6:00am on Friday you can end your week and start your weekend off with Best Butt Ever and Best Abs Ever with Joshua Funderburg. Equinox offers various versions of the Best Butt Ever classes, from 30 to 60 minutes, depending on the location.The 6:00am Friday Best Butt Ever class is 30-minutes long and focuses on getting strong and toned, while the 60-minute version of the class adds in more plyometric moves to focus on power. You can expect to push through bodyweight, banded resistance, and heavy weight exercises all focusing on the glutes for one minute each.One unique move that’s guaranteed to make your booty burn is the harlem shake, which is one minute of pulsing your legs in an out from a wide-legged standing position using mini resistance bands.

Immediately following Best Butt Ever is Best Abs Ever at 6:30am, another 30-minute class specifically targeting the core. The structure of the class involves a dynamic warm-up, followed by seven exercises completed for one minute, and then repeated once more. Exercises are designed to optimize the functions of the core, which are to stabilize, extend, and rotate.Instructor Joshua Funderburg mentioned that, although people are often looking for that six-pack appearance, all parts of the core, including the back and obliques, need to be targeted to develop a strong and healthy core. And the best foundational exercise for building the core? A plank.As for the butt, squats are king. Not only do squats work the glutes, but they also hit the core, hamstrings, and quads, and strong legs are also necessary to building a strong butt.Check out the website for Equinox in Brickell to learn more https://www.equinox.com/clubs/florida/brickell or check out Best Butt Ever and Best Abs Ever at one of the other Equinox locations (Aventura, Brickell Heights, Coral Gables, South Beach).So what did I learn? First, hit the glutes and abs from all angles to get the tone and definition you want. Second, don’t be afraid to go heavy! Third, don’t underestimate the power of foundational exercises like squats and planks. Most importantly though, there's a booty and abs class in Miami for all schedules, styles, and workout preferences – so get to it!

Nestled away in a shopping mall off the intercostal, there lies a boutique studio focused on offering a fusion of unique fitness and wellness classes to it’s tight knit community. We caught up with entrepreneur and Pulse163 owner Melissa Grosfeld at her studio to get an inside scoop of her concept and vision for the studio and its clientele.

1. Are you a Miami native?

No. I’m originally from Philadelphia. I moved to Miami 25 years ago. I met someone who was from Miami in Aspen, Colorado that I started to date and ultimately married him, and that’s what brought me here.

2. Do you have a fitness background?

I do hold several Barre certifications, but much prefer to be a client while at my Barre studio.

3. What was it that sparked the idea for you to open Pulse163 and at it’s current location?

I was showing this space as a realtor to a Barre franchise. At that time, I was working out regularly at Barre studios and loving it. After showing the property to the franchise, I went home to my husband and told him I wanted to open up a Barre studio. Pulse163 was created shortly after that at the space I was initially showing to potential clients.

4. Were you discouraged at all by your own fears or other people’s opinion about this business venture, especially considering you were not a fitness professional yourself?

The fear of failure was huge before I opened but I surrounded myself with such amazing talent and it diffused the emphasis on me. I truly believe when you do this kind of venture, you become successful with the team you co-create and collaborate with.

5. What type of space have you been working on creating at Pulse163? What is it you want your clientele to feel when they come into the studio?

It’s a concierge vibe, but not pretentious. The setting is comfortable and my staff is personable. There is a sense of community and it’s non competitive environment where everyone that walks in is supported and we support each other whether we work together or workout together.

6. How long have you been in business?

Pulse has been in business for three years which far exceeds the life expectancy of a private studio. In this oversaturated, highly competitive market, I anticipated the struggle of opening a specialty studio with a focus on Barre as at the time, it was a very misunderstood form of exercise. It took several years to convert some of my cross fit and orange theory clients to add Barre into their fitness schedule. When they saw the change in their bodies and felt the difference in their flexibility, I was able to gain a captive audience.

7. Where do you see the direction of Pulse163 brand in the next 5 years?

I would love to have more of a conscious living community layered into the fitness by adding more mindful components allowing us to elevate ourselves intellectually and spiritually.

8. How do you choose your talent? What are you looking for in an instructor that works or auditions for you?

The most important thing for me is an extensive background. You have to have warmth, sensitivity and a love for what you do.

9. You sell clothing and jewelry. Can you tell us a little bit about that?

We have a small retail boutique and like to support local designers, such as, Funky Yoga and Just Live Brand. We also carry Boho Chic jewelry from a local designer and Bettina’s Collection. We carry a line of handmade soy candles by One Soul. We love to showcase new lines as they are launched. We welcome local designers to work with us in trunk shows and pop up events. Anything to support small local businesses we are always in.

10. If you could wake up tomorrow having gained any one quality or ability what would that be?

If I could wake up tomorrow permanently letting go of any quality it would be my fear of failure. I like to talk about not getting caught up in our Egos, but let’s be real, no studio owner likes to see an empty class. So, if I could let go of fear and allow myself to resonate with the success of building a tight fitness community focused on women supporting women, that would be beyond liberating.Check out this hidden jewel at www.pulse163fitness.com.

Consistency. That's the big takeaway here. We asked a few popular Miami trainers what they eat for breakfast and their responses were consistent. They all are eating the most meticulously consistent breakfast every morning.Its not that much of a shocker if you really think about it - they need a ton of fuel to power them through an onslaught of morning classes. But what's really cool is seeing how they've all figured out exactly what works for them through trial and error, something we should all be learning from.So, if you want to know what your favorite trainer is woofing down before you see them every day, here ya go.Christa DiPaolo - Founder of “The Cut,” EquinoxI'm a creature of habit so I typically eat the same thing for breakfast every morning, except when I'm traveling - 1/2 grapefruit, 2 soft boiled eggs, 1/2 avocado, sautéed Brussel sprouts, black coffee.My favorite thing on the planet are eggs. And I eat them EVERY single day, I'm obsessed with them! I'm equally obsessed with avocado and definitely not afraid of some good healthy fat. I also like to start my day off with some greens. If I don't have Brussels sprouts, I'll go for spinach. The veggies keep the meal balanced and add a touch of fiber to keep me feeling satiated.This tried and true meal gives me the much needed energy for the morning with a combination of protein, fat, fiber and natural sugar.Elisa Miller – Instructor, Jet Set PilatesI am on the Bulletproof diet. I wake up and have a fresh cup of Bulletproof Coffee with XCT Oil and heavy whipping cream. The fats help slow down the effect of the coffee, giving me plenty of slow concentrated fuel to get me through my morning. I fast until 3pm each day.

Alvin Davie – Partner, The BOXBecause my day starts early and may consist of sparring and intense cardio, I need to fuel my body with protein and carbohydrates that are light on my stomach and quickly digested.I have recently fell in love with Cytosport’s P-protein Evolve shake and their protein bar. The share and bar both have over 20 grams of protein in each and taste great.Jai Faith – Lead Trainer, Legacy Fit DoralMy favorite breakfast is steel cut oatmeal with a half banana, coffee with unsweetened almond milk and a tablespoon of sugar in the raw.Rachel Scherdin – Instructor, PilatesI have the same breakfast everyday – ½ cantaloupe or watermelon – its easily digested and gives me quick energy to get me though my workout.Allison Santini – Instructor, SoulCycleA typical breakfast for me is oatmeal made with almond milk, and I add cinnamon and banana slices on top. I need to eat at least 2 hours before class, otherwise I feel too full on the bike once my adrenaline gets going.When I wake up for my earlier morning classes I’m not as hungry because I usually eat later in the evening after my night class, but I always make sure I have some fuel in my stomach before class, at the very least a banana or KIND bar.

Dani Battisini – Instructor, Tropical VinyasaI have a turmeric steamer for breakfast - coco milk, turmeric, fresh ginger, pepper, MCT Oil, cinnamon and coco nectar. A perfect way to “break the fast” alkalizing. Then I go for a coffee.Jenna Guadagni - Co-Founder, The Buddha ShackMy breakfast is very strict and I follow it everyday. I start with 8 ounces of warm water with lemon that energizes me and provides a nice Vitamin C boost.Next is a multi-vitamin with 1 tablespoon ground flax seeds inside another 8 ounces of water, followed by one more glass of water to flush out my system.A drink a coffee with 1 tablespoon of coconut oil before my 6am workout, followed by 2 hardboiled eggs with the full yolk and ¼ avocado.Laura-Ann Roberts – Trainer, DanceBodyMy morning routine always starts with a bit of a cliché – drinking a mix of warm water, lemon, apple cider vinegar, a dash of cinnamon and honey. If my stomach isn’t up for that, since it’s quite acidic, I will make myself a detox Yogi tea.I follow up with either two soft boiled eggs and a side of greens like spinach, kale of water cress. If I don’t have time to make eggs I will eat some Greek yogurt, berries and a high-fiber cereal. Both give me the stamina I need to conquer my physical day as well as mentally prepare myself for whatever lies ahead.Amanda Mestre – Yoga For AthletesI normally have a breakfast smoothie after running two miles in the morning. The smoothie has pineapple, spinach, coconut water, cucumber and a half a banana. I’ll add chia seeds and the Amazing Grass Raw Reserve blend to get my daily dose of algae, spirulina, etc.

Michelle Bertran – Founder, FierceFit MiamiI always have 3 eggs, whether they are scrambled, sunny side up or boiled egg whites. Then I’ll have either whole wheat toast or a whole wheat waffle topped with SunButter and berries. Avacado is another must for breakfast.Roger Caibe Rodriguez – Co-Owner, Shazam FitnessWhen I am training for performance, I wake up and immediately have whey protein. It’s a routine before I start my routine. If I am coaching, I add some coffee to provide some early morning energy.After that I usually go for 3 egg whites and 2 whole eggs with ½ avocado and chopped sweat potato. Eggs are made on extra virgin olive oil to add my share of healthy fat. I’m a simple guy so this is very often.On no training days I usually, go simpler so I just eat ½ cup of oatmeal (measured raw). I make it with coconut or almond milk (unsweetened) and add some almonds and cinnamon.Lizzy Chiappy – Director of Yoga for Athletes, Green MonkeyDuring the week my breakfast is quick, easy and very nutritious: a smoothie. I use Vega One protein powder which is plant based, coconut milk, a handful of raspberries, a banana, chia seeds and cinnamon.I like consistency during the week, because it keeps things simple so I can focus on my goals. On the weekends though, my favorite will always be pancakes. I enjoy nutritious ones that are absolutely delicious. That sets the tone for my entire week.Priscilla Rojas – Trainer, Gravity & Oxygen and The Fit ShopI am up at 5am during the week so I try to fast for as long as I can before breakfast. I do my best to avoid carbs before noon so that I can allow fat burning through the morning.Some days I teach high intensity classes early morning and after lots of trial and error, I’ve learned that I need carbs before teaching these classes.When demonstrating explosive movements, your body resorts to primarily carbohydrates, so when all I’ve had for breakfast is proteins or fats, I feel worn out and sluggish. Trial and error has helped me figure out what works best. Everyone is different and we have to fuel our bodies accordingly.

Athletic Performance Anxiety.Three words you don’t really see in discussion boards when it comes to sports and wellness. Anxiety is real among athletes, whether it be a championship game, powerlifting meet or just practicing for your bodybuilding competition, athletes deal with these unwarranted feelings.We’ve all been there at some point; heart starts to beat fast, an uneasy feeling in our stomach and then we begin to question ourselves, “Am I going to do this right? What if I fail? I’m going to lose this game for my team.”Athlete performance anxiety can hinder an athlete from playing at his or her peak level and may even stop an athlete from going on stage or playing the game. So how should we nip these thoughts in the butt?There are 5 proven ways to psych ourselves out from questioning our athletic abilities:PrepareRemember back in grade school when your mom had your backpack, outfit and lunch ready the night before the first day of school? The same planning should happen before a big meet or competition.Prep the necessities days before so you aren’t running around the day of wondering if you forgot your socks, your weight belt, or your extra pair of sneakers. Doing this allows yourself more time to breathe and not worry if something was left behind.Game Day Ritual2-time NBA champion, Steph Curry starts each game with a 20-minute warm up. The king of Cleveland, Lebron James (used to) kicks off with his famous chalk flare and Rafael Nadal takes the time to line up all his water bottles facing the court. Why?Research shows that pregame rituals give athletes a sense of control; control of what can happen to them. And with that, sense of calmness comes over the body; going into the meet or game strong and confident.So try putting together a small pre event ritual; something that will give you that sense of strength and power.Talk It OutHave a go-to friend who puts it all into perspective for you. Sit down with them the night before to talk through some insecurities; write it out and have them help you find solutions.Your friend helps you envision a plan that you yourself may not have been able to see. This allows them to help relieve some of the pressure you may be feeling which leads to that performance anxiety.Reframe your mindStart your game day morning with affirmations. Research has shown that taking those negative thoughts and turning them into “fake” positive thoughts will psych yourself into believing positively. It all starts with the mind. Once the mind is right, the body will follow.BreatheJust like psyching your mind into thinking one way; psyching your body into something does the same. When you begin to see yourself tighten up, breathe heavily and panic; take a second to stop and practice breathing exercises. Be present instead of looking at the possible “what if this goes wrong.”

Whole Body Cryotherapy is a cold air sauna where your body is immersed in temperatures of -220 degrees Fahrenheit. It was originally made to treat patients who suffered pain and inflammation from arthritis. Nowadays, athletes undergo the three-minute process to help speed up recovery and improve athletic performance.We know Cryo sounds a bit intimidating, so before you show your body some nice, tender (cold) love, here are five things to keep in mind before you step in the tank.

1. It’s not that bad. Surprisingly, it is an uncomfortable yet energizing feeling

Before the procedure, you will feel a bit anxious because you’ve never done anything like this before. But think about it, anything that’s worthwhile in life is going to give you anxiety. Better learn how to deal with it now than when you’re about to jump of a plane while skydiving.

2. Don’t let the waiver scare you. Read it, don’t overanalyze it

Gyms have waivers, universities have waivers. Society needs them to keep parties’ accountable for their actions. Read it, sign it and get your Cryo on!

3. Tell them to turn up the music - LOUDER

As minute two approaches, you will feel the need to scream or perhaps sing. Ask them to turn the music up as loud as they can and sing your heart out. This will distract your mind and focus your energy on what you’re saying rather than what you’re feeling.

4. MOVE your body

What better way of complementing your wonderful voice than to dance? It might sound ridiculous now but when I was doing my session at Cryo Miami, what kept me going was singing and dancing “despacito” while naked in a 2x2 cold-air chamber.

5. Breathing is key

As you approach minute three, you’ll realize this is the thousandth time you’ve sang “despacito” and it isn’t doing the best job at keeping you warm. So just take a deep breath - in through your nose and exhale it as aggressively as you can through your mouth.Although it isn’t a piece of cake, the post-Cryo feeling can’t be beat. Your body feels renewed and energized. Oh, and did I mention you burn 300-600 calories a session?

It’s no secret that Downtown Miami’s experiencing an urban renaissance, but we’re still struggling with a street network that’s basically designed and built with the sole purpose of moving cars.After over a year of planning, design, and coordination with partner agencies, the Miami Downtown Development Authority is making strides to fulfill Miami’s commitment to Complete Streets — one that would involve changing the SE/SW 1st Street corridor (between SW 2nd Avenue and Biscayne Boulevard) to include a red bus lane and a green bike lane.Looking to cities like Chicago, New York, and San Francisco for inspiration, the pilot project is designed to create dedicated spaces for cyclists, pedestrians, and mass transit in the downtown area, which has seen a population surge of 150 percent since 2010 and is now home to over 90,000 urbanites.

“Downtown Miami has experienced explosive growth over the past 10 years, and while this momentum has brought the urban core to life – it has also magnified the reality that our city is growing faster than its infrastructure has kept up,” said Miami Downtown Development Authority executive director Alyce Robertson.Complete Streets is a design approach to street planning and design that enables convenient and comfortable travel for everyone — no matter their age, income, race, ethnicity, physical ability, or method of travel. The nationwide initiative has strong support and policies in place across 50 states and 955 individual municipalities. Research has found this approach brings benefits like positive environmental impact, greater local economic development, and improvements to physical health. “It’s a concept about streets being for everyone, no matter your ability, age or how you travel,” said Fabian De La Espriella, an urban designer and transportation planning manager with the Miami DDA.Other cities have adopted Complete Streets initiatives and implemented dedicated transit lanes and traffic calming measures to self-enforce driving behavior and make streets accessible to all users. The crazy idea: actually provide people the spaces to move safely around their neighborhoods, and they’ll do it.Starting the third week of June, roadwork will start taking place for approximately six weeks to remove current striping and add new paint to transform the street into a multimodal corridor. Tentative completion is projected for the end of July, and at no point will the entire street be closed off to traffic.

De La Espriella said SE/SW 1st was considered low hanging fruit to implement a complete street because it is a street that is currently underutilized when compared to its capacity. The road was built to carry way more cars per day than currently use it, which means that it can be transformed without creating traffic delays. “You have the ability to repurpose space on the street and to accommodate other users without affecting existing traffic patterns,” he said.It’s the first of its kind in Downtown Miami, which is a big deal. The initiative has been a collaborative approach between the Miami DDA, Miami-Dade County, and the City of Miami, along with support from the Department of Transportation and Public Works (DTPW) and the Health Foundation of South Florida.De La Espriella said there’s sometimes initial hesitation to roadwork, but the benefits surpass the temporary disturbance. “People like spending time in places that are more walkable. Businesses end up opening up to the street, vacancy rates decrease — It’s a proven cycle.”*This article was originally published on The New Tropic and can be found here.