People

The Fitbit Miami Marathon and Half Marathon are coming up this weekend, and I wanted to share with you some suggestions to make it your best race yet.

1. Set the right pace goal. Your fitness level is your fitness level. The training is done, and you are where you are. You need to be honest with yourself as to what you are truly capable of achieving. Have three race pace goals: Plan A, B, and C. Long distances races often don’t go exactly as planned so give yourself backup plans so you can hang in there, stay focused, and do the best you can.

2. Respect Mother Nature. If you trained in cold weather, and you are flying into Miami for the race, you need to adjust your pace accordingly. The weather and heat have a significant impact on performance, especially if you are not training regularly in the same climate as your race location. Be humble and respect Mother Nature.

3. Ease into your pace. Start slow. Let the race come to you. Don’t make the mistake of letting the adrenaline get to your head. If you start fast, it will make the race a lot more difficult, and you will not achieve the best finish time possible.

4. Stay ahead with hydration and fueling. Stick to your normal, long-run fueling even if you feel amazing early in the race. Once you get dehydrated, or your glycogen stores are depleted, it’s nearly impossible to recover and finish strong. By staying ahead with your water, electrolytes, and fast-absorbing carbs, you give yourself a stronger chance of enduring well when things get tough late in the race.

5. Don’t try anything new. The expo will be selling all sorts of cool, new, running-related products. Go shopping as much as you like, but don’t try that new product before or during your race. Stay away from samples, too. You don’t want to eat or drink something that causes you an upset stomach and derails your entire training and end result.

6. Embrace the moment. You are running along a beautiful course in Miami. Take it all in. It is human nature for your mind to drift into negativity when you physically challenge yourself. Reset your mental attitude by focusing on the positives around you. Have an attitude of gratitude.

7. Support your neighbor. Get out of your head by thinking of and supporting those around you. There are many runners participating in the race, so stop thinking the world revolves around you. Thank a volunteer, wish a nervous participant good luck at the start line, or high five a fan on the course.

Handstand, an app and website that brings a customized fitness experience to mobile, partnered with Reebok to offer free workouts in various U.S. cities- and Miami happens to be one of them! From Tuesday, Jan. 17, to Friday, Jan. 20, thousands of ReebokONE and Handstand personal trainers will be available across Miami, offering workouts in exchange for a simple handshake in the ultimate ‘Show of Hands’, accessible through Handstand’s mobile app.The effort is part of the brand’s inspiring new 2017 campaign, ‘Hands’, an evolution of Reebok’s ‘Be More Human’ platform. ‘Hands’ is centered around a bold message that our hands carry the hard work and stories of our entire life journey. They absorb our experiences through scars, cuts and calluses and offer the purest representations of where we have been - and where we are going. For this reason, Handstand and Reebok are asking people to give only a handshake in return for their workout, the ultimate yet simplest show of gratification and accomplishment.The campaign will run in New York City, Los Angeles, Boston, Dallas, Washington, D.C., Philadelphia, San Francisco, Chicago, Seattle and Miami. With the average price for a personal, 1-hour workout hitting $50, this means that over the course of the four-day ‘Show of Hands’ movement, Reebok is offering up to $250,000 worth of free workouts.Eligible users in Miami must book a session using the app, Handstand, between the period of Jan. 17 and Jan. 20 using the Free Reebok Workout option. They are then free to participate in the session any time before the end of the month. For full ‘Show of Hands’ eligibility and activation terms and conditions, please visit Handstand.

Founded by the insanely talented and fit, Chris Heria, THENX workout programs are more than just sweat-inducing, heart-pumping, HIIT and bodyweight workouts.Located here in Miami, THENX teaches the fundamentals of bodyweight training, step-by-step, in order to increase strength (physical and mental), burn fat, and help you achieve the most challenging moves (think Flag Salute a la Cirque du Soleil).THENX is all about progression, so whether you're a first timer or an advanced athlete, there is always a workout for improvement or technique to take to the next level.

For $9.99 a month you have access to all workouts, but you can choose the level that’s right for you. The Intro program breaks down the fundamentals of pull ups, push ups, dips, pistol squats and core in easy to follow short format video. Proper stretching/warm up, mastering the basics, proper vs. improper form, and how-to increase repetitions are all part of the Intro.Then as the strength is built, you move onto the Beginner, Intermediate and Advanced, with each level building upon the prior with new skills mastered, strength and confidence gained, health improved and fat lost.New content is released daily, though you can choose to do whichever workout you’re feeling that day. The new app which they have recently announced, will allow you to create custom workouts. It is currently available in the Google Play store and coming soon to the Apple App Store.Check out the THENX YouTube channel to see some of the crazy moves and incredible workouts.

What an exciting year 2016 was. 2017 is poised to be another incredible year here in the Miami fitness scene and there are some extremely talented individuals leading that charge. After the popularity of last year's "25 Miami Fitness Trainers You Need to Follow in 2016," we decided to round-up another list of movers and shakers for this year. So here it is, "Miami Fitness Trainers You Need to Follow in 2017."

1. Tony Thomas – Founder, Beat The Gym
2. Follow: @TonyThomasSports
3. Where to Find Him: Beat The Gym

2. Brigette Padron - Director, SocietyFit
3. Follow: @BrigettePadron
4. Where to Find Her: Society Barbell & Fitness
6. Workout with Brigette and Stay Fit 305 on January 21st

3. Lizzy Chiappy – Instructor, Yoga for Athletes
4. Follow: @LizzyCFitness
5. Where to Find Her: Schedule at lizzycfitness.com
7. 9 Yoga Poses Your Favorite NFL Player is Doing

4. Sean Garner – Body Architect
5. Follow: @SeanGarner
6. Where to Find Him: Anatomy at 1220

5. Kaisa Kerwin – CEO, The FitShop
6. Follow: @KaisaKerwin
7. Where to Find Her: The FitShop
9. The FitShop Opens in Fort Lauderdale

6. Dr. Lindsey Himmel
7. Follow: @ThePilatesDoc
8. Where to Find Her: Contact at thepilatesdoc.com
10. Step Inside the Fisher Island Office of “The Pilates Doc”

7. Tony Carvajal – Director, Society Barbell & Fitness
8. Follow: @TonyCarvajal_
9. Where to Find Him: Society Barbell & Fitness
11. 5 Question with Tony Carvajal

8. Jennifer Pansa – Wellness and Yoga Guide
9. Follow: @JenniferPansa
10. Where to Find Her: Contact at jenniferpansa.com

9. Safia Berrada – Health & Fitness Trainer
10. Follow: @SafiaBerrada
11. Where to Find Her: Contact at sbsafiaberrada.com
13. 5 Booty Building Exercises That Really Work

10. Alvin Davie – Trainer, The BOX
11. Follow: @alvindavie
12. Where to Find Him: The BOX
14. 16 Trainers Share The “One Thing” They Do Every Day to Stay Fit

11. Suyumi Quiroz – Trainer, FitBox Method
12. Follow: @suyumiquirozfitness
13. Where to Find Her: FitBox Method

12. Laura-Ann Roberts – Instructor, DanceBody
13. Follow: @la_dancebody
14. Where to Find Her: DanceBody inside Anatomy at 1220
16. DanceBody Celebrates Expansion to Miami Beach

13. Asim Zaidi – Entrepreneur and Professional MMA Fighter
14. Follow: @imasim.mma
15. Where to Find Him: Fast Twitch and Apple A Day
17. Quick 10 With Asim Zaidi

14. PJ Venturino – Trainer, FitBox Method & Beat The Gym
15. Follow: @fullbodyfit85
16. Where to Find Him: FitBox Method and Beat The Gym

15. Michelle Bertran – Founder, FierceFit Miami
16. Follow: @mjb_fiercefit
17. Where to Find Her: FierceFit Miami

16. Kate Rose - Instructor, FitBox Method
17. Follow: @itskaterose
18. Where to Find Her: FitBox Method
20. 25 Fun, Fit & Healthy Snapchats You Should Follow

17. Edwin Santiago – Body Architect
18. Follow: @Edwin_Santiago
19. Where to Find Him: Anatomy at 1220

18. Katie Sonier – Private Trainer
19. Follow: @KatieSonier
20. Where to Find Her: Contact at katiesonier.com

19. Lawerence Sikorski – Trainer
20. Follow: @Lawerence.Sikorski
21. Where to Find Him: Beat The Gym, Orange Theory Miami Shores, 1Hotel South Beach

20. Amanda Christodoulou – Pilates Instructor
21. Follow: @pilates_body
22. Where to Find Her: Anatomy at 1220
24. Quick 10 With Amanda Christodoulou

21. Rene Martin – Yoga Instructor
22. Follow: @ReneMartinYoga
23. Where to Find Him: Contact at renemartinyoga.com
25. Meet the Lululemon Brickell City Centre Ambassadors

22. Kate Hastings – Trainer, Ferrino Sports Fitness Club
23. Follow: @CoachKate1
24. Where to Find Her: Ferrino Sports Fitness Club
26. Ferrino Sports Fitness Club: One of Miami’s Best Workout View

23. Alex Cure – Owner, Cure Fitness
24. Follow: @Alex_Cure
25. Where to Find Him: Cure Fitness

24. Johnna Matthews – Crossfit Trainer
25. Follow: @ISquatForPancakes
26. Where to Find Her: Contact on Instagram

25. Robert DiDonato – Trainer
26. Follow: @MYOCORTEX
27. Where to Find Him: MYOCORTEX

The single-arm overhead press works your deltoids, biceps, triceps, lats, and pecs—making it one of the best upper-body exercises for men.But by changing how you sit, kneel, or stand during the exercise, you can take an already awesome resistance movement and send its benefits through the roof, says Sean Garner, a trainer at Anatomy at 1220 and runner-up in Men's Health "Next Top Trainer" competition.For example, moving from a seated to a tall kneeling position better engages your glutes, Garner explains. Likewise, shifting into an in-line kneeling position (where your front and back feet are aligned as if you were on a balance beam) requires the adductor muscles on the insides of your thighs to work harder.https://www.youtube.com/watch?v=JMhXC9W4FTkWatch the video above to see Garner demonstrate those two variations as well as five other stances.The overhead press is just one example of how modifying your stance can make an exercise more effective. Start thinking about creative ways to mix it up, and the potential benefits are endless.“Change your stance, and change your workout,” Garner says.This post was originally published on MensHealth.com by Markham Heid, and can be found here.

When was the last time you took a Pilates class? Women answering this question might say “within the past week.” Men on the other hand, not so much. Pilates have long carried the reputation of being not as masculine, even though more and more athletes are turning to them as a way to prevent injuries. For Rachel Scherdin, a professional Pilates instructor, this myth doesn’t hold any weight, especially given her roster of athlete clientele.“There is a stigma that Pilates is just for women. But take one look at my schedule and you’ll think twice,” says Scherdin. “First time male clients are shocked to how challenging Pilates can be, but love the results.”Men can benefit from Pilates, whether you are professional athlete or just looking to start a physical fitness regiment. That’s why Rachel shared with us, 5 reasons why men should try Pilates. Don’t forget to book a class with Rachel at Body & Soul, Pilates Pro Works, Climb Cardio Core or a private session with her at Redzone Fitness.

5 Reasons Why Men Should Try Pilates:

1. Improved Posture - Lets face it, we spend most of our time hunched over looking at cellphones and computers, and neglect proper posture. Pilates exercises can be a wonderful way to help you change bad posture habits, like the tendency to round forward at the upper back (kyphosis). Pilates places the body in safe positions to improve alignment, strength, and flexibility.

2. Strengthen Core - If the trunk of a tree is not strong, the limbs are useless, right? The same with can be said for the human body. We always train out legs and arms (our limbs), but we often forget about the trunk (our powerhouse). Pilates uses the deep core muscles called the powerhouse, which consist of the abdominals, back and pelvic floor. Pilates can strengthen the powerhouse and give that definition we all love.

3. Low Impact - Pilates is low impact so it can make a big difference on your body without taking a toll on it. It is often used as a physical therapy method to treat joints. Pilates can be for anyone - men/women, young/old or injured/healthy.

4. New Muscles – Clients always say, “I didn't know I had a muscle there, wow it burns.” Pilates forces you to fire up deep intrinsic muscles by consciously moving with precision in a certain way that will give you a burn in the neglected muscles you don’t normally target with weight training.

5. Improved Balance - The exercises are designed to increase balance and flexibility, translating to better performance in other activities.

*Bonus - Not to mention, if you are a guy looking to meet someone, Pilates classes are filled with women.

Derek DeGrazio, celebrity trainer and managing partner of Barry's Bootcamp Miami, is breaking down exactly how many calories are in your favorite Thanksgiving foods — and how you can burn those calories off."It's that time of year again, but before you go for seconds, you might want to think twice," DeGrazio tells PEOPLE. "You'll be surprised to know how much work in the gym you'll have to put in just to burn off a few of your Thanksgiving favs. It's only once a year, so indulge of course — just be prepared to sweat a little more the next day to burn off some of those calories."

1. Turkey
2. Serving - 6 oz. of white or dark meat = 340 calories
3. To burn it off - About 315 burpees
4. Stuffing
5. Serving – ½ cup serving = 180 calories
6. To burn it off – About 35 minutes of push-ups
7. Mashed Potatoes
8. Serving – ½ cup serving = 150 calories
9. To burn it off – About 20 minutes of squats
10. Cranberry Sauce
11. Serving – ½ cup serving = 190 calories
12. To burn it off – About 19 minutes of mountain climbers
13. Pumpkin Pie
14. Serving – 1 slice = 323 calories
15. To burn it off – About 35 minutes of lunges

*This post was originally published on PEOPLE.com by Gabrielle Olya and can be found here.

Holiday season is right around the corner, which means temptation is creeping along too. Lynsee Hee Kyeong, an International Fitness and Lifestyle Influencer, motivates and inspires women to create positive and healthy lives. Lynsee showcases healthy recipes, workout routines, motivational advice, and tips for staying fit, on her YouTube channel. We reached out for some tips on how to stay healthy during the busiest time of year.

1. Make a Plan

Writing down your workouts for the week, including exact times and days, will help hold you accountable for achieving your fitness goals during the holiday season. Sometimes we tend to get so caught up in our busy schedules or parties, that we forget to take time to care for our bodies.

2. Workout in the Morning

Personally, exercising early in the morning helps set the tone for my day. It also allows you to get your body moving, and endorphins released. Therefore, working out in the morning triggers a positive feeling in the body which gives you the energy you need to conquer anything. (Read: 5 Tips to Switch to a Morning Workout Routine)

3. Bring Healthy Dishes to Gatherings

Rather than bringing high-fat or calorie-packed dishes to those holidays parties, opt for healthy options. It’s also quite simple to create delicious dishes with healthy ingredients. For example, energy balls, turkey bacon wrapped dates, grilled chicken skewers with a peanut sauce, etc. You can easily swap coconut oil in place of butter, stevia for sugar, almond flour for white flour, or almond milk for dairy milk.

4. Moderation is Key

Despite every human’s desire to indulge in all of the holiday treats or cocktails in life, it can also be a diet killer. If you are going to indulge, have that moment but don’t overindulge. Champagne is an 80-calorie option if you are going to have a glass or two at a party.

5. Stay Hydrated

Dehydration can increase cravings, so make sure you’re drinking plenty of water during the holidays. Your body needs to consume half of its body weight in ounces each day. For example, if you weigh 125 pounds, drink at least 62.5 ounces each day.

6. Do it with Friends

Everything is better with friends! It can be hard to stay on track during the holidays, so develop an accountability group or recruit a friend to join you for your workouts. Join a group fitness class, sign up for a 5K, or host a workout session that includes a little holiday party afterwards (with healthy treats and drinks). Fitness doesn’t have to be dreadful. Make it fun, and enjoy yourself. (Try these classes: 8 Miami Fitness Classes You Can Try For Free)

7. Evaluate Yourself

Make it a point to continually track your progress during the holidays, so you can decipher whether or not you are closer to your fitness goals. Tracking your body weight, measurements, and gains/losses will help you maintain focus and stay motivated. I like to record progress every week for solidity.

8. Eat

Don’t deprive yourself just because you ate that slice of cheesecake at your company’s holiday party, or had 12 cookies at your friend’s Secret Santa gathering. If you indulged the night before, wake up with a new mindset. Consume nutrient-dense meals, incorporating lean proteins, plenty of greens, and healthy fats. Don’t stress or overthink it.

9. Stay Consistent

Consistency is important not only during the holiday season, but every day. It’s a major key to success, so make sure you stick to your plan and commit yourself fully to achieving those goals.

10. Increase the Intensity Once per Week

Once a week, take a HIIT (High Intensity Interval Training) class or hit up your local boxing gym to get your body moving actively. These type of workouts will not only break up the monotony of working out, but they will allow your fitness level to excel and set you up for an incredible beginning of the new year.Make sure to follow Lynsee Hee Kyeong on Instagram, YouTube and visit her site: www.stylebylynsee.com

Recovery days are so important to allow the body to properly repair itself. If you keep breaking your muscles down with intense exercise without proper recovery, the chances of injury and muscular imbalances becomes much higher. If you have time for any form of fitness in your day, it should be stretching. As Americans we spend more time crouching down to look at our phone and computer screens than we do being physically active. So here are 5 reasons to wake up and stretch.

1. Decreases muscle stiffness and increases range of motion

Basically you are giving your hips, knees, shoulders and ankles a longer shelf life.

2. Reduced Risk of Injury

Think of your muscles like a piece of chewing gum; the more you massage it the more flexible it becomes. If you really work on your flexibility, you also decrease your risk of injury during explosive or more dynamic forms of exercise. If your favorite type of exercise is playing a sport, flexibility is key to engaging without injury.

3. Improves Posture

The time spent on our phones, laptops, etc., increases the strain in our neck and upper back or thoracic spine. Your grandma told you to practice good posture, and she is right! Try getting into a crab position right now by laying on your back, knees up, feet planted hip-distance apart, hands planted with fingers turned back at 6 0’clock. Lift your hips up, press through the heels of your hands, open the chest and release the head back and say Ahhhhhh. Hold for about 10 seconds and lower. Repeat about 5 times for some serious chest, hip and shoulder opening.

4. Decreases Stress and Tension in the body

Plain and simple; a well stretched body holds less tension thus making you feel less stressed and more relaxed. Get into the habit of stretching fist thing in the morning and right before bed.

5. Decreases Risk of Lower Back Pain

Lower back pain is probably the most common type of pain in anyone 30+, am I right? By increasing flexibility in the major muscle groups of the legs (quadriceps, hip flexors, hamstrings and glutes) that are attached to the lumbo-pelvic region (low back/pelvis) helps to relieve stress on lower back.*** Bonus: Increased flexibility makes sexy time more fun If the above five reasons weren’t enough then this one should be! Enjoy the increased blood flow to your nether region and you and your partner may be able to master parts of the Kama Sutra you never thought possible.

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 fitness entrepreneur and professional MMA fighter, Asim Zaidi. Asim is a Miami native, with his hands in a pair of successful business ventures – Fast Twitch and Apple A Day.Can you tell me a little about your athletic career?I started amateur fighting in 2004 for the US team division and I now fight professionally. I have won three National and two World Champion fights.How long do you train?I train a mandatory five hours a day and an additional two hours of video study.Who is your role model and why?Georges St-Pierre from Montreal, Canada. I actually joined his team and have always admired how humble he is. George has always spoken about fear and how he uses that to train harder. Before each fight I’m scared to death, but I have now learned how to manage my fear.

How did you get involved with Fast Twitch?James Meder was my coach for seven years. After we met sparring, I told him I was interested in investing in the business. Now I am a part owner, but James is the mastermind behind it.What is your role in Fast Twitch? I’m an adviser and I just started teaching privates, teaching Jiu-Jitsu, MMA and Martial Arts.How do you feel about the direction Fast Twitch is going?It’s unbelievable the direction Fast Twitch is going. We have facilities in North Miami, South Miami, Miami Gardens and a fourth coming to Deerfield Beach. All facilities operate using our Fast Twitch training methodology.Can you tell us more about the new Deerfield Beach facility? It’s a 70,000 square foot space partnership with DS Sports Plex featuring six basketball courts and eight volleyball courts. Fast Twitch will be activating two unique spaces, with one area focusing on strength and power development, and the other area focusing on movement and speed development. The facility will be home to DVA Volleyball, one of the area’s top basketball organizations, an entertainment lounge, and many other amenities.

I know your dad has been a stalwart in Miami Beach owning Apple a Day. How long has Apple a Day been in business and how are you involved?Apple A Day has been in business for 26-27 years. It was a supermarket for most of it’s time but I decided to convince my father (Rizwan Zaidi) to turn it into a cafe. I do the marketing for the cafe and was involved in the remodeling.How has the family business (a health food café) helped you as a professional athlete?I eat 6,000-7,000 calories a day because of all the training. I follow a Vegan diet four days out of the week, and the others I’m Pescaterean. One day out of the month I eat animal protein. Since making these changes, my endurance has gone up and I never need to nap. It really helps to keep me moving throughout the day.How are you able to juggle business and training?I learned to have a strong work ethic from my father. You have to have drive, willpower and passion for what you do. I love it all and these are my passions.Fun question – what is your spirit animal? White Tiger - it’s a majestic and calm animal. When it’s ready to act or hunt, it stays calm and gets the job done.

Tourists have flocked to Miami for decades to experience the beaches and nightlife the city is well known for. But the tourist industry better take note, because Miami has certainly forged a name for itself as the east coast mecca for fitness, with some of the best trainers and facilities setting up shop throughout the city. Professional athletes flock here in droves during the offseason to train with some of the industry’s top talent, while others come for professional development and even careers. For 30-year fitness veteran Adam Berke, creator of Camp SoBe, this evolution has sparked a business idea sure to make waves in the fitness Industry.A Customized ExperienceCAMP SOBE is the only all-inclusive fitness getaway for singles and couples in the world. Participants can experience the spice of South Beach while staying at one of the partnering luxurious hotels. Camp SoBe consists of customized workouts and 1-on-1 motivation and professional analysis from your world class coach. Unlike any fitness program available, the Camp SoBe medical advisory board develops a nutrition plan based on laboratory results for accuracy to help you reach your goals.“When our guests arrive we roll out the red carpet, we have a welcome onboard dinner the first evening so everyone becomes acquainted in an atmosphere of good food and wine and of course laughter,” says Camp SoBe creator, Adam Berke. “Everything I customizeable. From the trainers you select to work with, to the gyms you workout. Even our nutritional program is based off your body’s needs, and is the same one I developed for IMG Sports Academy.”

Your Week of TrainingThe entire week is planned out for you, so all you have to do is show up. Don’t worry, the team at Camp SoBe have thought of everything, including some poolside recovery under the beautiful Miami sun.A typical day starts off bright and early at 9am, where you enjoy a delicious breakfast at the hotel before heading to the gym where your personal trainer awaits. Camp Sobe trainers go through rigorous certification, ongoing education and have a relentless focus on balance, symmetry and muscularity. They are uniquely qualified to help you breakthrough your plateaus and deliver on improvements to your physique.“Camp SoBe prides itself on giving talented, educated fitness experts a platform to celebrate their own brand, and we help them to achieve that,” says Becker. “I hate what I see in the big box gyms with minimum wages and deplorable working conditions. I pay my trainers the highest rates anywhere; our compensation is unmatched in the industry and one of many reasons why we retain good people as part of our team.”Camp SoBe is offering to different packages to choose from, SoBe Pumped or SoBe Jacked. More information can be found at http://www.campsobe.com/.

Swimsuit season is year round here in Miami. Because of this, Miamians never stop working hard to look their best poolside or on the beach. Safia Berrada, an International Online Health & Fitness Trainer here in South Florida, coaches and inspires women all over the world to choose a healthy, fit lifestyle. Safia has carefully crafted healthy nutrition programs and fitness routines that can be done at home or in the gym for any age or fitness level. One of her most requested programs is her Booty Building guide. Here are five of Safia’s go-to booty building exercises that will lift, strengthen and tone your booty.1. Glute Bridge

• Lay on your back and bend your knee.
• Keep spine in a neutral position when you are lying down.
• Keep your feet on the ground
• Extend your hips by squeezing your glutes
• Hold for a second or two at the top
• Squeeze your glutes hard
• Reverse the motion to come down smoothly

2. Cable Kick-Back

• Hook a leather ankle cuff to a low cable pulley
• Attach the cuff to your ankle
• Face the weight stack from a distance of about two feet
• Keep your knees and hips bent
• Kick the working leg back in a semicircular arc
• Squeeze your glutes at the top

3. Prone Glute Ham Lifts

• Lay on your stomach
• Raise your thigh
• Hold for a second or two at the top
• Squeeze Glutes at the top

4. Cable Pull-Through

• Stand a few feet in front of a low pulley with a rope
• Face away from the machine
• Bend you hips
• Pull the rope
• Extend through the hip to stand straight up
• Squeeze Glutes at the top

5. Kettlebell Sumo Squat Pulses

• Feet in a wide position
• Bend your knee
• Sit down in a squat position
• Squeez glutes
• Rise up 2-3 inches, and then lower

Time is the ultimate currency and we can often find ourselves shortchanged at the end of the day. Hitting the gym after a days work can seem like climbing a mountain. But thanks to fitness Instagram star and aspiring Miami Personal Trainer, Kellen Lemos, you can bring the gym to the comfort of your own home. Kellen’s community is built around her at-home exercises that anyone can do with minimal equipment. We reached out to Kellen for some of her favorite exercises that you can try at home.1). The Hold Challengehttps://www.instagram.com/p/BKBC7NXjpJ6/2). Elbow-to-Knee Variationshttps://www.instagram.com/p/BKS8_TCjDqa/3). Booty and Leg Circuithttps://www.instagram.com/p/BKa2-jEDHX5/4). Netflix & Abs Workouthttps://www.instagram.com/p/BK-862qjDv9/

If your days are spent being mostly active, it’s likely that you’re forgetting to take a second to give your body some love. There’s hundreds of stretches, group classes and tutorials on giving your body the break it deserves, but nothing is as safe and credible as seeing a doc.Dr. Lindsey Himmel, dubbed “The Pilates Doc,” is a South Florida doctor that’s taking a popular practice under a medical lens, using it to create preventative therapy regimens for leisurely and professional athletes alike. She’s incorporating Pilates-based exercises to safely strengthen and stretch core and extremity muscles to help others enjoy their daily activities with less harm. We took a visit to her vacation-like Fisher Island offices to take a closer look at how she blends the world of Pilates with physical therapy.Dr. Himmel isn’t just another certified Pilates instructor, she earned her doctorate in physical therapy and B.S. in Exercise Physiology from the University of Miami – one of the top programs in the country. Through her experiences in college, working with athletes and being a dancer herself, she found her calling in the art of rehabilitation and athletic training.“I loved being active,” says Dr. Himmel. “This is a field where you get to help someone feel better while they’re active, and it’s extremely rewarding.”

Also in graduate school, she found her way to Pilates. She went from casually teaching a couple of classes to supplement her education, to using it in her research. She was taking a deep look into Pilates as a form of physical therapy and found that it often beat traditional methods. And she wasn’t the only that agreed with this notion, many doctors have started prescribing Pilates-based physical therapy to patients who could benefit from the practice.But what makes Pilates so special? By definition, Pilates is an exercise method used to strengthen the core while improving flexibility and joint mobility. The practice has a 100-year history with roots in military training; troops would incorporate spring techniques into their rehabilitation programs. Through a strengthening of the core section, moving the extremities becomes easier and safer. And, if you’re recovering from an injury these exercises can be adjusted to your new threshold.Upon walking into the Pilates training room, it’s easy for newcomers to get intimidated by the excessive machinery and metal springs. It’s Dr. Himmel’s duty to make people feel comfortable here, and her bright personality does just that. As you look around, you’re surrounded by windows that look out onto the Fisher Island Club painted in palm trees and greenery that truly resembles paradise. It’s easy to see that this is truly a disconnected, special place.Once we got comfortable on the machines, we started to get to work on stability. We ran through a couple of exercises to demonstrate how to build a neutral position for our spine, which helps with moving our limbs later. What was most interesting is how after aligning the core in all the right places, the smallest of movement feels like a total workout. These techniques are built for all levels of strength and stamina.

We started these techniques on the mat to make the new movement easier to understand. This was also very telling of our own personal posture problems, one that affects a huge chunk of the population. While everyone is constantly swimming through stress, it puts us in an excessively forward position, pressure on the shoulders and lower back. The exercises we tried helped create better posture and more stability in our stance.Pilates is also lengthening. Dr. Lindsey Himmel mentions how certain injuries can benefit from this tremendously. One example is with spinal injuries; there are muscles around the spine that can be trained and lengthened to create space to help alleviate damage. Combine it with strengthening the core, and you’re creating a “corset-like” experience for the spine which helps stabilize it long-term.“When you have a stable base and begin to move an extremity, you are much less likely to injure yourself,” says Dr. Himmel.We moved on to a couple of springs techniques where we experienced different levels of exercise as the springs and movements were adjusted. This truly felt like a workout regimen for everyone, and one that was necessary to add in to our routine. By lying down, we also eliminated the pressures of gravity to focus on finding that inner stability.Some of the most common injuries involve shoulders and back, but often times you won’t find the source of the problem in those sections. There’s a personal excitement Dr. Himmel described when she helps patients reach the “true source” of an injury and uses therapy to hit the right spots for recovery. The other top culprit for major body damage? Stress.“You can tell when the body is stressed by looking at someone’s alignment,” says Dr. Himmel. “A confident person stands up, shoulders are back; while someone who’s stressed is usually slouched over while putting pressure on the neck.”

What comes next? The goal, Dr. Himmel mentioned, is not to see her patients forever; she wants them to train themselves to a place where they’ll enjoy activity and day to day life without pain or injuries. She tells us of “checks” she teaches her patients to help self-discipline into better posture.After seeing the major role Pilates plays in Dr. Himmel’s physical therapy techniques, it goes without saying that this practice is incredibly beneficial to our overall wellbeing. Be it with a physical therapist, or a local Pilates center, it’s important to mix up your wellness routine while trying to incorporate these techniques. To get the most benefit, it’s recommended to seek someone like Dr. Lindsey Himmel – or a personal Pilates instructor you’ll trust – so that you are practicing safely. The big theme here is awareness of the body: learn your limits, learn to listen and find someone you trust to guide you through a preventative practice.Dr. Himmel spends most of her days in paradise as the resident Physical Therapist at the Fisher Island Club. Here she works with the island’s residents, and some of Miami’s elite, through injuries and therapy programs to help those that are active live their day to day more comfortably. For those without access to the island, she is available at locations in Miami Beach and home visits by special request.To make an appointment or get more information visit www.thepilatesdoc.com.

Earlier this year, we rounded up "25 Miami Fitness Trainers You Need to Follow." Well, Miami's fitness community is no slouch on Snapchat either. We rounded up 25 Fun, Fit and Healthy Snapchats in Miami You Should Follow.

1. David Alexander - Owner, DBC Fitness - @dzandertraining

2. Safia Berrada - Personal Trainer - @safiaberrada

3. Olympia Ridge - lululemon athletica ambassador - @olympia_r

4. Tony Carvajal - Head Trainer, Society Barbell & Fitness - @tony_carvajal

5. Cara Lively - Sponsored Athlete - @caralively

6. Katie Sonier - Personal Trainer, Equinox Brickell - @katiesonier

7. Tony Thomas - Founder, Beat The Gym - @tonythomassport

8. Kate Rose - Instructor, FitBox Method - @katiekreizinger

9. Jessica Bielski - Instructor, Flywheel Miami Beach - @gorjess421

10. Matt Roy - Sports/Fitness Photographer - @matt_rroy

11. Jacqueline Kasen - Personal Trainer, Anatomy at 1220 - @kasenfitness

12. Galit Cohen - Trainer, Society Barbell & Fitness - @gcohen418

13. Jon Shupert - lululemon athletica Brickell City Centre Manager - @buhbuhbacon69

14. Daria Deptula - Instructor, FitBox Method - @missdariad

15. Flavia Assuncao - Trainer, DBC Fitness - @flaviaus

16. Corey Jenkins - Sports/Fitness Photographer - @coreyj_photo

17. Carley Siedlecki - Trainer, Exhale - @theheartracer

18. Beatriz Cosio - Trainer, Bodytek Fitness Wynwood - @bfitbybea

19. Asim Zaidi - Entrepreneur, Fast Twitch - @az_guardian

20. Angelica Segura - Trainer, The BOX - @angelykah

21. Amanda Christodoulou - Pilates Instructor, Anatomy at 1220 - @amandachris

22. Allison Santini - Instructor, SoulCycle - @alli.santini

23. Marc Megna - Owner, Anatomy at 1220 - @marcmegna

24. Amanda Mestre - Yoga For Athletes - @amanda_mestre

25. Rachel Scherdin - Pilates Instructor - @runpilates

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 Miami Pilates Instructor, Amanda Christodoulou.1.) What attracted you most to Pilates?Balance. It’s a total body, dynamic workout, and there are so many variations that I can do it almost every day. I'm also really fascinated with anatomy and the body, and Pilates truly teaches me about my own body as well as my clients'.2.) How would you describe your private classes?Personally tailored to you. I dedicate time before each private lesson to create a session specific to your body & goals. You’ll never know your workout before you come into my lesson, and you’ll never do the same sequence twice. I make sure to progress clients with each session and love teaching them new tricks.

3.) What types of equipment do you use in your private lessons?I use a mix of equipment: Reformer, Wunda chair, mat, jumpboard and strength training props. I also make sure to teach my students about the body during their workout, so they can understand what a Pilates Body is!4.) What’s one tip you’d recommend to anyone just getting into the Pilates instructor game?Don’t over commit. Ask yourself if you’re able to give 100% of yourself to a client for each session.

5.) What keeps you motivated as an instructor?Keeping up with my client’s needs. I was getting asked a lot of nutritional questions in my private lessons, so I'm working on becoming a certified health coach for nutrition. Once I finish that, I’ll pick something else up!6.) What does your fitness routine look like?My goal is to try to do some kind of workout every day, that way if I miss a day due to scheduling I don't feel so bad. I aim to do Pilates as much as possible, about 3-4 times a week. I also love boxing, dance, cardio and strength training.

7.) Besides Pilates, what’s one thing you’re passionate about?Besides my Boxer, Micky, I’d say Miami. It’s such a full, and colorful city to live in. It’s very fitness-focused and has a lot to offer the wellness community. I make a conscience effort to go beyond just workout posts, to capture the fun-side of life in Miami on my Instagram, @pilates_body.8.) What does a typical day for you look like?No matter what time my first session starts I give myself an hour of alone time to have coffee, do my session planning & prepare for my day. Once my sessions begin I am back to back to back! I try to squeeze in a training for myself if I get any breaks. For lunch, I almost always bring home-cooked leftovers I made the night before. Then it’s back to private sessions until about 6:30. If I’m teaching at Anatomy at 1220, I’ll hit the infrared sauna which heats you up from the inside out to burn toxins – it’s great for quick detoxing. Then I go home, walk my dog, and make dinner.

9.) What’s your number one fitness tip?Everything in moderation, including moderation. It’s all about balance.10.) Where and when do you teach?I teach private lessons at my clients’ homes or at Anatomy based on their schedules. I also teach a group Pilates Abs + Stretch class at Anatomy twice a week, and I teach at SoBe Pilates twice a week.

• Monday 10 a.m. – Abs + Stretch @ Anatomy at 1220
• Friday 9:30 a.m. – Reformer Infusion @ SoBe Pilates
• Friday 10:30 a.m. – Reformer Infusion @ SoBe Pilates
• Saturday 8:30 a.m. – Abs + Stretch @ Anatomy at 1220

What sometimes gets lost in the collective noise of people laughing at Gronk being Gronk (so: partying and twerking), is that Rob Gronkowski is a truly special athlete. His combination of size, speed, and strength doesn't just make him an offensive coordinator's best friend—it might end up making him the greatest tight end to ever play the game. And though world-class ballerinas come in much smaller form than elite football players, they too possess a unique and rare set of talents, many of which they share with the guys that smash their bodies together for a living: footwork, balance, flexibility. So, naturally, we wondered what Gronk we might have become has his dad handed him a ballet barre instead of bench press. Could he have been the next great ballerina?Wonder no more. We got Nathalia Arja from Miami City Ballet to put the Patriots' monster of a man through some drills that are likely not in Bill Belichick's repertoire: the plié; the arabesque; the thing where you jump and kick your legs together. With all those moves conquered—or, at the very least, attempted—Gronk sets out to give us a full-on routine. How did it go? Well, Nathalia probably said it best, and most graciously: "Well... I think you did a lot better than how we started today."https://www.youtube.com/watch?v=ott4w_EOhNoThis article was originally posted on GQ.

Maintaining a heathy lifestyle can come with a price. Not only is an hour long sweat session taxing on your muscles, but on your skin as well. All that sweat can lead to breakouts and other skin conditions that can be truly frustrating. That's why we reached out to Dr. Leslie Baumann, a board-certified dermatologist, bestselling writer, media personality and sought-after lecturer.Dr. Leslie Baumann founded Baumann Dermatology & Research Institute in 1997, and it has since become internationally known for being at the forefront of skin science thanks to its commitment to clinically proven treatments and procedures. Her research has been instrumental in the FDA approval of Kybella, Botox, Dysport, Voluma, Sculptra, Juvéderm, Tri-Luma and other groundbreaking drugs and treatments. She is a Fellow of the prestigious American Dermatological Association, member of the American Academy of Dermatology and board-certified by the American Board of Dermatology.Here are Dr. Leslie Baumann's 7 skin care tips before, during and after your workout.Ditch the makeupNot only does full-on foundation look silly when you’re working out, body heat causes pores to dilate and prompts your skin to produce extra oil. With makeup in the mix, you have a recipe for acne. Wash your face with a salicylic acid cleanser before you work out to clear pores of makeup and debris that can cause acne when combined with sweat and bacteria. If possible, do not wear foundation or color cosmetics when you exercise. And always wash your face again after exercisingDon’t forget the sunscreenIf going for a run or doing any physical activity outdoors, don’t forget the sunscreen. You don’t need extra moisturizer because your sunscreen and natural oils produced during exercise will hydrate your skin. If you are in a very dry or cold climate or will be subjected to cold wind, you should apply moisturizer over or under your sunscreen. Moisturizer can create a barrier that protects your skin from the potentially irritating salt in your perspiration and can protect your skin from the cold air. If you are in very harsh conditions such as skiing in very cold weather, applying a layer of safflower oil, argan oil or Aquaphor over your skin will protect it.Mist is your friendIf you have rosacea, apply an anti-inflammatory mist followed by a moisturizer before your workout. A thermal spring water mist (found at most drugstores) can help prevent and alleviate redness thanks to anti-inflammatory minerals.Know your skin typeIf your sensitive skin gets red and irritated after exercising, wash with an anti-inflammatory cleanser immediately after working out. You can also use a cream that contains caffeine such as Replenix Power of Three to help blood vessels constrict to counteract the flushing. If you have dry skin, PAORR 100% Organic Moroccan Argan Oil is a wonderful antioxidant-rich post-workout moisturizer (but don’t use it before the gym as it can potentially clog pores).Ingredients to avoidAlthough some skin types can benefit from moisturizer before exercising, there are certain ingredients to avoid, since they can lead to stinging and irritation, especially when you break a sweat. Glycolic acid, retinoids and vitamin C are the main offenders, and you should save these for nighttime or days you skip the gym so your skin can reap the maximum benefits. Avoid hair conditioners with isopropyl myristate because sweat can make the hair product drip on your skin and this ingredient is well known to cause acne.Avoiding infectionFoot fungus, herpes and warts are often transmitted in gyms. Washing your hands and body with GCP Skincare Cleanser prior to and after exercise will help protect it from these infections. Wear flip flops in the gym shower to decrease your risk of getting plantar warts and foot fungus that thrive in these warm, moist environments.Clothes can be your enemyRemove sweaty clothing as soon as you can. Wearing dry-fit and lightweight cotton will help prevent heat rash. If you get a rash from your sports bra or underwear, it can be due to the elastic band that becomes allergenic after multiple washings. Throw old sports bras and underwear away because newer pairs will not cause this irritation.Exercise is good for body—and your skin on many levels. Simply following these precautions can help prevent skin problems, so you can look and feel your best.