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More and more athletes are turning to Yoga and Pilates as a way to recover and prevent injuries. With the NFL season just around the corner, we reached out to Yoga for Athletes instructor Lizzett Chiappy Eskert who is the lead yoga instructor for multiple University of Miami sports team including: Football, Women and Men's Track & Field, Women's Tennis, and Women's Soccer, to see how Yoga can improve performance for athletes.

Here are nine Yoga poses Lizzett recommends her athletes practice.

1. Downward Facing Dog

How: Hands/arms shoulder width apart, hands press down into ground, feet/legs hip distance apart, shift weight back towards legs and draw heels down towards the ground, crown of head dropped towards ground, eye gaze to back center edge of mat, press chest towards thighs.

What's stretched: the spine and back muscles, shoulders, hamstrings, calves and achilles tendon.

Why Important: Help relieve back pain which usually begins with tight hamstrings which is also stretched here. It also helps improve the strength and mobility of the shoulders.

2. Forward Fold/Ragdoll

How: Feet hip distance apart (about two fists) drop crown of head to the ground, slight bend in knees, grab opposite elbows with hands, weight shifted forward so that hips stack over ankles.

What's stretched: hamstrings, calves, hips, lower back,

Why Important: Opens up and releases the entire back side of the body, for more fluidity and ease of movement.

3. Lizard Lunge

How: from downward facing dog, step your left foot to the outside of your left hand, keep your right leg straight and active, if you want to go deeper, lower both forearms onto the floor. If you need to modify, drop back knee to the ground. Repeat to the other side.

What's stretched: Opens the hips, hip flexors, and groins of the straight leg, and stretches the hamstring of the bent leg.

Why Important: To increase functionality and mobility of the hips. Limber hips can ease tightness in the lower back.

4. Galaxy Pose

How: from Lizard Lunge, drop back knee down to the ground, walk your front foot out towards the side that it's on, take hand closest to front leg and place on inner thigh/adductors of front leg and press open as you press both hips forward, can stay there or reach back and grab foot of back leg.

What's stretched: For back leg, Hips and Hip Flexors are released, if holding foot with hand, quadricep is stretched, for front leg, groin is stretched. If holding foot, shoulder opener for arm reaching back.

Why Important: Works on rotation of the spine while releasing hips. Increases mobility and flexibility in the hips and spine.

5. Low Lunge

How: From downward facing dog, step right forward in between your hands, drop your back knee down ,engage core and lift chest up as reach arms over head towards to sky, press both hips forward and open up chest, simultaneously lean back.

What's stretched: hips, hip flexors, groins, shoulders, biceps.

Why Important: Increase mobility and flexibility in hips, opens up pectoral muscles and the front side of the body. In addition, can help improve balance.

6. Cobra

How: Lay face down on your stomach, place both hands underneath shoulder heads with fingers pointing forward, engage core and press up into back extension, bring a slight bend in elbows and drop shoulders down into spine away from ears, leave legs on the ground, release glutes

What's stretched: the chest muscles, shoulders, and abdomen

Why Important: Helps strengthen the spine and improve posture. It also opens up the lunges for better breathe consumption, and also opens the front side of the body.

7. Reclining Pigeon/Figure 4 Stretch

How: Lay face up on your back, bend both knees with both feet flat on ground, cross your right ankle over your left thigh,place both hands behind your left thing and pull in towards your chest, if you want to go deeper, use right hand to press right knee away as pull left thigh in.

What's stretched: The hips and the IT Band. Opens lower back as well.

Why Important: The IT band is connected to the knee and the hip, when tight it can affect the function and mobility of the pelvis, lower back, and knee.

8. Toes Pose with Shoulder Opener

How: Kneel and sit back towards heels, Tuck toes under so that your toe ball mounds are pressing into the ground, if this bothers knees, roll up a towel and place horizontal behind knee creases, interlace hands behind back and squeeze shoulder blades together and work to straighten arms, if this is too much can grab a towel in between hands behind back, walk hands in towards each other as much as possible.

What's stretched: the bottom of the feet and toes, front of shoulders and chest

Why Important: Helps prevent plantar fasciitis, which is a common injury amongst football players. It also helps to strengthen ankles.

9. Supine twist

How: lay face up on your back, hug left knee in towards chest, with right hand take

left knee across body over to the right, stretch left arm out to the side in line with the left shoulder, press both shoulders down into the ground, and look towards the left arm. Can begin to straighten bent leg and use towel around foot to get a hamstring stretch. Repeat to other side.

What's stretched: Stretches back muscles and glutes.

Why Important: It lengthens and realigns the spine, and helps hydrate the spinal disks.

Brickell City Centre is finally starting to open piece by piece, and with that comes exciting announcements. Athletic apparel retailer, lululemon athletica, is set to be one of the marquee brands opening their doors inside the $1.05 Billion mega-structure, and today have announced their brand ambassadors for the store. Let’s meet the lululemon athletica Brand Ambassadors for Brickell City Centre.Carley Siedlecki

Carley is all over town, but you can find her teaching yoga, barre and bootcamps at Exhale Spa, pacing for the Brickell and South Beach Run Clubs. “Yoga helps me connect with life and nature, and it helps me grow in every aspect of my life,” says Carley.Rene Martin

After a year long trip to India/Bali, Rene Martin discovered his true calling in life, yoga. Rene’s favorite part about teaching is hearing stories after class of the “aw” moments one or more students may have shared in a specific practice. You can find Rene at 1Hotel South Beach, Soho House Miami Beach, Trio Mind Body Spirit Studio, Mood Lifeclub and Sobekick Gym.Michelle Moore

Michelle is an ACE Certified Trainer and instructor at Barry's Bootcamp Midtown and Miami Beach. She'll tone your body using weights, medicine balls and resistance bands on the floor and then shred you on the treadmill. Michelle strives to incorporate intense precision running in her workouts, so you're not only getting the amazing benefits of cardio, but you're also improving your pace and mile times: great for athletes training for races.Johnna Matthews

Johnna became a CrossFit coach because she wanted to help others live a better life. "It gives me goosebumps when one of my athletes does what they once thought impossible,” says Johnna. “Helping them find their own power is why I do what I do." Johnna is a CF-L2 Trainer, USA Weightlifting Sports Performance Coach and Spartan SGX Certified Coach. You can find her at CrossFit Wynwood, CrossFit Downtown Miami and Focused Movement Academy.Tony Carvajal

"I love coaching because I get to positively impact the lives of people, teaching them how to be healthy and fit," says Tony Carvajal, Head Coach and Director of Programming at Society Barbell & Fitness in Brickell. "Nothing makes me happier than seeing a person achieve their goals, then finding a new goal to take down!" Tony is CrossFit-L2, gymnastics and rowing certified.

Jennifer Nicole Lee is an international fitness celebrity, Certified Life Coach and Personal Trainer who has appeared on over 90 magazine covers, authored 11 fitness and motivational wellness books and appeared on QVC, QVC London, HSN and numerous fitness infomercials.Jennifer’s passion and mission statement is to help "increase the quality of all lives through health and nutrition,” which she does now via her "JNL Fitness Studio Online.” She believes the best gym is your home gym. That’s why we reached out to Jennifer for some at home exercises anyone try.So here are Jennifer Nicole Lee’s top 5 workout moves you can do in the comfort and convenience of your own home:Squat into a Shoulder Press.Works the entire body in one swift move. Stand with your legs shoulder width apart, knees slightly bent, with dumbbells in your hands in a 90 angel. Squat down, pushing your glutes back into an imaginary chair. Come back up to starting position, raise dumbbells up overhead, arms parallel to each other. Perform 3 sets of 30 seconds. Tricep French Press w/ Alternating Leg Back Lunge.Hits that "wiggle when you wave" and gets your "glutes to salute.” Alternate back lunges, when one leg lunges back, dip dumbbell down behind head. Raise dumbbell up overhead when you bring your leg back to starting position. Perform 2 sets of 30 seconds. Upright Row with Alternating Side Lunge.Firms up back, chest shoulders, hips & thighs. Start feet together, dumbbells in front of thighs. Lunge to right side, bending right knee & lowering hamstring parallel to floor, while you raise dumbbells up underneath chin. Lunge back to start position, lowering dumbbells. Repeat movement to left side. Perform this move for 3 sets of 30 seconds. Bicep Curl w/ Alternating Front Lunge. Hits your "buns & guns!” Booty and biceps are always a great combo to train together. As you lunge forward on your right leg, perform bicep curls. As you push off foot and return to staring position, lower your dumbbells, working the negative move. Repeat this move on left leg. Perform 3 sets of 30 seconds. No Limit Jumps.Squat all the way down, touch the floor with your fingertips, spring up, jumping as high as you can, hands reaching up toward the sky. Her all-time favorite plyometric move, proving that there are no limits to what you can do in training and life.

When you’re planning your next workout, chances are boxing has been at the bottom of the list of activities. For a long time, boxing got a bad rep for being a “too-difficult-to-even-attempt” sport that does nothing but build a bulky upper body. Not only is boxing actually a full-body physical challenge, it’s also an exercise in mental coordination and self-discipline.Boxing builds strength, agility, hand-eye coordination, stamina and power. It’s the perfect blend of the cardio your body needs, while providing the strength training your muscles crave. For Miami locals, the days of limiting boxing experiences to Rocky re-runs are coming to an end. The BOX Mia, located in Midtown, opened early this year to make boxing great again by providing a space for newcomers and pros alike to enjoy a complete workout filled with energy to last through the whole week.

As you step into The BOX Mia, the dimly lit studio and the powerful vibrations from music’s latest hits recreate the thrill of that famous walk into the ring. The studio has a boutique-sized feel with all the amenities of a full boxing studio; including a training ring, black lit group room, smoothie bar, refreshing bathrooms, and more.Facing off with your personal heavy bag recreates the intensity of staring across the ring at your opponent, while your “K.O. SCORE,” located directly overhead, acts as the judge’s scorecard. Each punch – real punches, not taps – is recorded throughout the workout for post-workout analyzing. The BOX MIAcombines the glamour, grittiness, and benefits of the sweet science in a group fitness setting where you can choose to either compete with yourself or any of the 30 other boxers in the class.

The BOX Mia uses a unique technology that allows boxers to see quantifiable results during each class. This “K.O. SCORE” brings out each participant’s competitive nature and helps them improve with every class. This added touch makes it feel less like you’re aimlessly working out and more like you’re a part of something. Whether it’s you vs. you or you vs. that dude that shows up for every 6 a.m. class, the friendly competition and measureable results keep you engaged the entire class.For myself, it was the first time actually boxing and not another “cardio party” kickboxing or barre box class. I was a little terrified of embarrassing myself – especially when I received boxing gloves and wraps for the first time of my life and didn’t have a single clue where to start. Their staff and regulars were so eager to help that once I stepped foot into the room and slipped on the gloves I instantly let go of all reservations.

We kicked it off with a warm-up jog around the room and went straight into freshening up our technique in front of a mirror. Our instructor, Angelica Segura, went through the jabs, cross, uppercuts, leg movements and pieces that made up the boxing routine. She tossed a couple of burpees in between to keep our heart rate moving. We then went straight into combinations against the boxing bags putting our practice to work and starting to work our numbers to get higher and higher.There was something about being able to look up and seeing how close you were to the next set of a hundred, for example, and turning something on within yourself to get you there. I remember losing myself in a minute of “rapid punching” and coming out of that feeling extremely refreshed and accomplished. We finished the class off with a couple of strength exercises for the whole body: crunches, planks, push ups, more burpees, and other workout favorites. We ended with a quick cool down and stretch before everyone raced to the screens to log their K.O. score and set their next goal.

#MELT ChallengeOne of the lead trainers, Angelica Segura, created a summer challenge to help revive the workout routine and get boxers excited to sweat again. Here’s how it works:

 Sign-up for 3 classes in a week, 
collect a punch card, participate and kick ass in each challenge, 
write your name, date, time, and score, g
et the card hole punched, and wait for your average score at the end of the 3 classes. 
The individual with the highest challenge score wins!PRIZES: 1 Free Class, 1 Free T-Shirt, 1 Pair of WrapsNEXT CHALLENGE DATES: AUG 15-20The BOX Mia is located at 3301 NE 1st Ave #104, Miami, FL 33137. For more information visit www.betheknockout.com.When to go: Monday through Friday starting at 6 a.m., Saturday and Sunday starting at 8 a.m.What to bring: Light clothing (you’re going to sweat), comfortable shoes, water bottle and boxing gloves (if you’ve got them)How much you’ll spend: 1 Class ($27), 3 Classes ($81), 5 Classes ($130), 10 Classes ($250), 20 Classes ($480), 30 Classes ($660), Unlimited 30 Days ($350), Unlimited 12 Months ($300), Personal Training Sessions Available

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. Here is your quick 10 with Miami fitness instructor Nicole Lambert.1). How long have you been in the fitness industry teaching classes?I recently got into the fitness industry, about 6 months ago, but have been going to the gym religiously for about 5 years now and grew up playing all kinds of sports from gymnastics, figure skating, and volleyball to soccer and basketball.2). Where (and when) are you teaching classes currently?I currently teach classes at PilatesProWorks in Coral Gables on Tuesdays at 6:30pm and Fridays 12:30pm, at Fitbox Method in Bay Parc Plaza Wednesdays 6pm and 7:15pm, and at Sobekick Dadeland Thursday’s at 6pm and at the beach location Saturday’s at 11am.3). How would you describe your classes? My classes are typically a combination of boxing, Pilates/weights, and abs/yoga stretch. They are demanding and challenging but I am there to motivate people, not hurt them so everyone should know that they can do the exercises at their own pace. I encourage everyone to try their best even if it's an off day. They will be happy they did by the end of my class.4). What is your favorite part about teaching?My favorite part about teaching is definitely getting the opportunity to meet new people everyday, share stories and motivate and inspire people to reach their ultimate goal, whether it be in fitness or in life.5). Aside from teaching every day, what are your favorite types of workouts? My favorite types of workouts are yoga, Pilates on the reformer and weight lifting. I love snowboarding, surfing and other outdoor sports when I get the chance (obviously Miami’s not the most appropriate place for the first).6). Do you have any favorite gyms or studios in Miami where you like to train?I train at LA Fitness only because it is convenient for me. I NEVER go during the busy hours, as I like to get in and get out. I go to the gym to WORKOUT not to socialize.7). Do you have a favorite trainer or two you like to train with?I prefer to train alone unless I am the one training someone, then I absolutely LOVE to be that positive energy and inspire the trainee.8). What is one thing you do every day to stay fit?I never ever take the elevator. Always stairs. I also make sure to drink plenty of water.9). Would you say you are a healthy eater? Can you take us through a typical day?Aside from my severe chocolate and peanut butter sweet tooth, and the fact that I eat 6-8 times a day, I would say so. I usually start off with oatmeal, banana, Greek yogurt, almond butter or peanut butter, and dates or nuts and oatmeal with fruit. A snack before lunch could be hummus with carrots, celery, broccoli, a protein bar, almonds, apple w/ peanut butter, etc. Lunch is either sushi (I love sushi) or fish/chicken with vegetables and sweet potato. Snack is fruits, smoothies, yogurt, etc. For dinner I like making a big kale, spinach, quinoa salad with avocado, a whole lot of vegetables, cranberries, etc. or totally having breakfast for dinner, in other words, what I like to call bimmer. This is usually vegetable, avocado, egg white omelette and either sweet potato or other grain. As for midnight snack, I love cereal late at night or some homemade popcorn (no salt) and some more fruit.10). What is one fitness myth you hear all the time? No carbs after 5/6pm…. pshhhhh yeah right.

We asked 16 Miami Fitness Trainers “What’s the one thing they do every day to stay fit” and the answers may surprise you.1). Rob Didonato – Owner, MYOCORTEXI try to get 30 minutes of Pilates Reformer 101 which consists of footwork, straight arm arches, bent arm arches, bridging, leg slides, 5 ab series, kneeling arms facing back, feet in straps, inverted V, elephant and lunges.2). Jessica Bielski – Spin Instructor, Flywheel Miami BeachHydrate! I aim to drink a gallon (yes, a gallon) of water daily. I add lemon and a few tablespoons of raw honey as well. Staying hydrated boosts your metabolism and the benefits of lemon and raw honey are endless.3). Alvin Davie – Lead Trainer, The BOX MIAOne thing that I do everyday to stay fit is a 25 minute, high pace jump rope warmup, paired with 25 minuets of shadow boxing. I love to pretend I'm fighting a different fighter every day I shadowbox.[caption id="attachment_497" align="alignnone" width="750"]

©James Woodley Photography[/caption]4). Katie Sonier – Personal Trainer, EquinoxEat smaller, frequent meals throughout the day.5). Johanna Torres – Spin Instructor, SoulCycleI try to get a sweat sesh in and drink tons of water every day.6). Michelle Neverusky, Fitness Manager, Carillon Miami Beach.I run everyday. It's something I've done since high school. It's me and my pair of sneakers - anywhere in the world. It's meditative and I solve a lot of my problems by having time to think during my runs.

7). Kate Rose – Fitness Instructor, Anatomy at 1220Besides trying to eat as clean as possible, I try to drink a gallon or more of water per day and keep up with taking all my vitamins, because being fit begins with your internal health. You have to shine on the inside to shine on the outside.8). Harold Holness – Lead Performance Specialist, Fast TwitchI wake up everyday knowing that I'm blessed to change lives of others. I challenge myself mentally and physically to be the best of the best by staying fit in all areas of fitness. In order to stay fit, I have to be Swift.9). Kaleena Ladearious – Head Coach, Crossfit ArmedEveryday – Eat breakfast.

10). Adriane Abraham – CEO and Founder, The Fit Shop NMBI follow a macronutrient based diet. I eat for my body, goals and my size. I eat six meals a day to keep my metabolism working fast and efficient.11). Zack Held – Instructor, Barry’s BootcampOnly drink water and drink at least a liter a day. I want to stay hydrated and often I’ll add lemon to detox my body.

12). Christa DiPaolo – Founder of “The Cut,” EquinoxI habitually start every morning with positive affirmations. I believe if the mind is right, the body will follow.13). Amanda Mestre – Yoga for Athletes, Personal InstructorI start my morning with a glass of warm water and a half of lemon squeezed into it. Then I spend 5-10 minutes on my mat with some light yoga just to get my energy flowing. That sets the tone for the rest of the day, gets my metabolism revving and detoxing.14). Albert Ghitis – Founder, RedbikeTeach a redbike class. I teach every day besides Sunday. I've also cut out sugar.15). Dr. Julie Jacko – Owner and Founder, Barre / MotionThe one thing I do everyday to stay fit is a series of grand pliés, on relevé. They strengthen, lengthen, and tone the legs more quickly than anything else. In the right leggings, they're also sexy as hell.16). Emily Bench – Owner and Founder, PilathonI make sure I move my spine/back bone in every direction EVERYDAY. For flexion I do chest lift (Pilates crunches) and teasers. For lateral flexion I do side sit-ups (favorite for oblique strength). For rotation I do crisscross or twists , and for Extension, another favorite, I do swans (cobra in yoga).

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 Beach Flywheel Instructor Jessica Bielski.1). How did you get into teaching spin class?I took one Flywheel class and I was hooked! I was going twice a day and it didn't take long for me to realize how passionate I am about indoor cycling and fitness.2). How long have you been a spin instructor?Almost three years!3). How would you describe your classes?Expect a stress-free approach to channeling your inner-warrior, combined with sexy beats that move your body and open your mind. Also, tap. it. back.4). How do you motivate class participants?Music is a huge component of my ride. If I'm motivated by certain beats, artists, and albums, I know I can empower my riders to turn up the Torq-- or go a little faster on that next sprint.5). Why do you like teaching at Flywheel?Teaching at Flywheel provides a huge sense of community. I fell in love with the Flywheel method and workout initially, and am so pleased to say that my experience working with the company and other employees has exceeded any of my expectations.

6). What do you like most about teaching spin class?All of the dope riders I get to meet and sweat with! The serotonin high isn't too bad either!7). What else do you do to stay in shape?Boxing and Pilates! Also love a good ocean swim.8). Do you drop-in any other gyms, classes, studios, etc. in Miami?I train with Dino Spencer at the World Famous 5th Street Gym once a week, and attend their group classes daily. 9). What would you say to someone who is thinking of trying your class?You'll never, ever regret a workout!10). When do you teach? And what Flywheel location?I teach almost every day at the Miami Beach location, 1919 Purdy Ave. Right now, my schedule is:

• Tue- 7:30pm
• Wed- 8:30am
• Thur- 7a/12/5:30p
• Fri- 8:30a
• Sun- 11:30a

North Miami Beach is home to one of the hottest gyms in Miami, The Fit Shop NMB, led by founder Adriane Abraham. Her mission is to help people find their champion within by helping change the health of one member at a time.The "Tune Up," is one of The Fit Shop NMB's signature classes. This total body, high-intensity, functional training class, improves strength, speed, flexibility and balance through the use of equipment like kettle bells, dumbbells, boxes, battle ropes, rowers, slam balls, medicine balls, TRX and much more.Adriane loves teaching the bootcamp themed class so much, she gave us six "Tune Up" inspired leg exercises you can do on your own. Give these a try and make sure to drop-in The Fit Shop for the real thing.Up Down Kneeling SquatsTake a dumbbell or a plate and hold to your chest. Start in a low squat position, kneel down on your right knee remaining on your toes and then repeat on left side. Step forward into a low squat position (feet shoulder apart) with right foot then left. Repeat.Rear Elevated Split SquatStart by placing a mat in front of standard weight bench. Take about 3 full steps out from the bench to measure the distance of where your front foot should be (this varies by individual/knee and ankle should aligned on descend). Reach the other leg back behind you and rest the top of your foot on the bench. Slowly allow your back knee to come down until it lightly touches the mat. Make sure you focus on keeping torso upright. This movement can be bodyweight or weighted depending on level.Jump SquatStand with feet shoulder width apart. Start the movement by doing a regular squat, as soon as you hit the bottom position, engage your core, explode and jump up. When you land, lower back down and Repeat.

Landmine Sumo Squat Start your stance outside your shoulders, turning your feet slightly out. Your grip will be on the inside of your feet. From the floor you will initiate the pull by activating your hamstrings and driving your hips up. Your arms do not initiate the movement, rather your hips do.Landmine Reverse LungeHold the bar at chest level, start with your feet hip width apart, step your right leg back and then lower your hips so that your left thigh becomes parallel to the floor. (Left knee should be positioned directly over your ankle). To return to standing by Pressing your left heel into the ground and bringing your right leg back to starting position. Repeat on opposite side.DumbBell ThrusterStart your feet hip width apart, hold the Dumbbells at shoulder level with your elbows pointing forward. Descend into a squat position, once you hit parallel position drive your hips up to standing position, pressing the dumbbells overhead with your elbows locked out. Return dumbbells to shoulders and repeat.

Pilates in the Grove is home to some of the top Physical Therapists and fitness experts in the area, dedicated to cultivating a supportive community of customers that inspires a pain-free journey to improved health and wellness. Pilates in the Grove Founder Christa Gurka's reputation speakers for itself, with over two decades of experience training fitness enthusiasts of all ages. Christa has worked with many high-profiles athletes, including Miami Heat head coach Erik Spoelstra; WNBA star Ruth Riley; pro volleyball player Kelly Schumacher; and pro golfers Cristie Kerr and Natalie Gulbis, as well as celebrities Penelope Sosa and actor Cristian de la Fuente.Here are Christa's 4 ways Pilates can help prevent injuries.

1. Improving Flexibility

Whether you perform Pilates on the Mat or the reformer, you will undoubtedly improve your flexibility. Improvements in flexibility help decrease the risk of injury by allowing for an increased range in motion. A small increase of hamstring flexibility even by 10 degrees can make every day movement easier, keeping your body less at risk.

2. Increasing Strength

An increase in strength, especially the abdominal muscles, can help minimize risk of injury. Strong abdominals, arms and legs all play a role in preventing injury during heavy lifting and recreational activities by improving dynamic control of movements.

3. Improving Balance

Pilates helps to improve one’s balance by incorporating exercises that include unilateral stance or being able to control the moving surface of the reformer while stabilizing yourself on the carriage. Improved balance will decrease risk of injury by improving the neuromuscular system, decreasing ones fall risk and being able to perform daily and recreational activities in a more efficient way.

4. Improving Overall Body Awareness

Practicing Pilates on a regular basis helps clients improve their body awareness because the method emphasizes and requires precision, forcing one to THINK about how the muscles are working while doing the exercises. Being able to control your body will decrease your risk of injury by having a more efficient movement pattern reducing stress on joints, tendons, muscles and ligaments.

It's no secret Miami is packed with some of the fitness industry's elite talent. So how do you summarize all of that talent into a single list? The answer is you don't. This list is certainly not complete, but for now, here are 25 Miami fitness trainers you need to follow in 2016.[gallery size="full" columns="1" 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Think fast. Look sharp. Jab, cross, kick and hook your way to a knockout body that's strong, agile and lightening-quick. Introducing, The Cut. A cardio forward boxing workout with no bags, no wraps and no ring. It's just you, light hand weights and your own killer instinct, set to an explosive playlist that powers you through five rhythmic rounds of boxing, kickboxing and conditioning. Created by Miami based fitness boxing superstar, Christa DiPaolo exclusively for Equinox. The Cut will train you to move, look and feel like a champion.Get into fighting shape with this full body "Cut" inspired mini workout. Repeat as many times as you can, with no rest between rounds, set to your favorite jams!Round 1

• 2 minutes total - SHADOW BOXING. *Light hand weights optional, 1-3lbs. 1 minute in your Orthodox stance (feet staggered, left foot forward, right foot back, knees soft, hands in guard by face) Followed by 1 minute in your South Paw stance (feet staggered right foot forward, left foot back, knees soft, hands in guard by face) Be sure to work speed with your punches to get that heart rate up!

Round 2

• 1 minute - BOOTY KICKS. Squats with alternating front push kicks in your neutral stance. *Front push kicks - drive with both your heel and hips, foot flexed and hands in guard.

Round 3

• 1 minute - FIGHTING BURPEES. Burpee (squat, high plank, push-up, plyo jump at top) with 10 straight "speed" punches followed by 10 front snap kicks in your neutral stance and repeat. *Snap kicks - lead with your shoelaces, toes pointed and hands in guard.

Round 4

• 1 minute - DIRTY CORE. Alternating elbow strikes in a reverse table top position. *Full range of motion (try to and get those elbows close to the ground) to engage your entire core.

Round 5

• 1 minute - SHOE SHINE ABS. Full sit up with 4 explosive uppercuts at top. *Light hand weights optional.

Photo Credit: Codis Inc

Brickell's hottest new fitness facility, Society Barbell & Fitness, opened a few weeks back, so we thought we would catch up with lead trainer, Tony Carvajal, and see how things are going. Tony is a Level 1 and 2 Crossfit Trainer, Mobility Certified Trainer, Indoor and Open Water Rowing Certified Trainer, and Olympic Lifting and Gymnastics Certified Trainer. Needless to say, Tony knows what he is talking about when it comes fitness, which is why so many people are flocking to his gym. We picked his brain to get a little more insight into how he keeps his body in peak conditioning, and asked for some training tips.What is your favorite lift?Snatch. In my opinion, the Snatch is the most athletic movement that can be performed. It requires an immense amount of skill, balance, speed, strength and technique. The objective of the snatch is to lift the barbell from the ground to overhead in one continuous motion. It is also commonly used as a tool in training high level athletes in sports where powerful full body movement and explosion is required, and that is our objective at Society, to create athletes that are ready for whatever life throws at them.What is your favorite type of workout?My favorite style training piece is a Metabolic Conditioning Sprint workout. Something that involves multiple movements at a high work capacity at 90-100% effort for a short duration of time. What is your favorite Hero workout?A Hero workout is a workout that is named for a fallen Soldier, or First Responder. Generally these workouts are movements that that particular HERO favored and loved doing. These workouts are typically the hardest, most arduous workouts we will do and we do them happily and proudly as we know the fallen Hero laid their life on the line for our safety and freedom.My favorite is "Kalsu" - 100 Thrusters at 135lbs for time while performing 5 Burpees every minute on the minute until completion. Not only is this a strength based workout, it turns anaerobic quickly. It's the type of training piece that tests your entail fortitude. I would suggest many above average athlete to give this workout a try.Do you have any training tips for our readers?If I had to give one training tip I would say pick the movement or workout you hate the most. Then master the form and technique and do it until you have mastered it and eventually love it. Learn to do this and the possibilities for your progression as an athlete and in life will become limitless. How are things going at Society Barbell & Fitness since the opening?My partners and I are very focused on every last detail to create the right environment for any level athlete to thrive, feel motivated, push past limits and socialize with other like minded individuals. We are very grateful and proud of what we created and what I'm blessed to do everyday of my life. Not only have we created an environment where we take Fitness seriously, we have an environment where we take FUN seriously.

South Florida was spared from Hurricane Dorian but unfortunately, our neighbors in the Bahamas were not so lucky.  Now is the time to assist in hurricane relief efforts. We rounded up a few ways that you can help.

You can drop off unused hurricane supplies and items to the following collection sites around Miami:

• Greater St. Paul AME Church: 3680 Thomas Ave
• Christ Episcopal Church: 3475 William Ave
• Fire Station drop-off times are from 8:30 AM to 7:00 PM
• Fire Station 1: 144 N.E. 5 ST
• Fire Station 2: 1901 N. MIAMI AVE
• Fire Station 3: 1103 NW 7 ST
• Fire Station 4: 1105 SW 2 AVE
• Fire Station 5: 1200 NW 20 ST
• Fire Station 6: 701 NW 36 ST
• Fire Station 7: 314 BEACOM BLVD
• Fire Station 8: 2975 OAK AVE
• Fire Station 9: 69 NE 62 ST
• Fire Station 10: 4101 NW 7 ST
• Fire Station 11: 5920 W. FLAGLER ST
• Fire Station 12: 1455 NW 46 ST
• Fire Station 13: 990 NE 79 ST
• Fire Station 14: 2119 S.W. 19 ST
• MRC Building: 444 SW 2 AVE

They are collecting:

• First aid kits/medical supplies
• Toiletries
• Batteries
• Water
• Canned/nonperishable foods
• Can openers
• Sunscreen
• Insect repellent
• Cleaning supplies
• Lanterns/flashlights
• Gloves
• Tarps
• Baby food and formula
• Diapers and wipes

They are alsoaccepting cash donations for generators and rebuilding supplies.

You can alsoconsider donating directly to one of several nonprofit disaster relief funds:

• Donate to Global Giving’s disaster relief fund for Hurricane Dorian
• Donate to the Red Cross’s Hurricane Dorian relief fund
• Donate to United Way’s Operation Helping Hands

Snacking these days can be quite difficult. There are endless options, some of which are healthy for you, others not so much. So where do you begin? We caught up with Erica Groussman, co-founder of TRUWOMEN - a clean treat option that wants to simplify your decision making. Check out our interview with Groussman below.

Tell us a little bit about yourself - where are you from, how did youfind your way to the 305, etc. 

I am originally fromBuffalo, New York and made the move to Los Angeles to study at UCLA. I hadalways wanted to explore the Big Apple, so after graduating, and working in Los Angeles in filmfinance for a few years, I moved back to the east coast to live in NYC.

During my time there, I met and fellin love with my husband who introduced me to the wonders of Miami Beach. Miamiis the perfect combination of sunshine, thriving businesses, and an emphasis onfamily life. I truly could not ask for a better city to raise my childrenalongside my amazing husband. 

Tellus about your experience in the health and wellness industry. 

Prior to startingTRUWOMEN, I have always been deeply involved in the health and wellnesscommunity. I’m a maven when it comes to spotting health trends, workoutconcepts, and consumable goods.

However, with more knowledge comesmore responsibility, and I began having great difficulty ignoring the gaps Ispotted specifically in the food market. We’ve seen such a great increase inalternatives that allow persons with food restrictions to enjoy more, but such a lack of quality and transparency iningredients. It was really my mission to make it so that more people couldenjoy delicious foods, while also getting the nutritious value that their bodies crave. 

Tellus about TRUWOMEN - what made you start the company? Whatopportunity did you see? Where can we find the bars? 

As a mom who is alwayson-the-go, I couldn't shake the fact that most snacks either taste good, yetuse ingredients I couldn't pronounce, or they use clean ingredients—but tastelike cardboard. And I knew I couldn’t be alone in demanding clean treats that Icould proudly crave.

Through the great network of friends, I crossed paths with my co-founder Stephanie Pyatt and she too became obsessed with blurring the lines between healthy and delicious. The more we asked women what they wanted to snack on, the stronger we committed ourselves to create clean products that most everyone can enjoy.

For TRUWOMEN, that meant doing the hardwork to make our protein bars vegan, gluten-free, non-GMO and free of sugaralcohols. Together, and many bites later, we perfected our indulgences to takeon the flavor profiles of the most iconic desserts, like fresh out the ovenchocolate chip cookies and melt-in-your-mouth glazed donuts. Our playful lineup of products is sold on Amazon and select smallretailers nationwide. 

Talkto us about the nutritional elements of the bar? 

The protein bar aisle is crowded with bars full of lengthy and questionable ingredients. We wanted to make it easier for shoppers to feel proud of choosing our bars and sharing them with others, so we created a first-of-its-kind food category called Indulgent Nutrition™ which combines amazing taste with clean ingredients.

Our ingredients allow us to dream up healthyindulgences that are dairy-free, soy-free, gluten-free, non-GMO, and free ofsugar alcohols. These ingredients also allow us to maintaindesirable nutritional profiles, with around 200 calories and 12G of protein perbar. We really wanted to do the work for consumers, so that they could spend more time enjoying what’s under the wrapper rather than tryingto figure out what’s in it. 

What'snext for TRUWOMEN? 

Aside from our ability to quickly innovate and share new products, I am most excited about what we are doing with our business practices. It was important that we not only create a cleaner, healthier alternative for women to eat and share, but that we also practice better business by empowering women within the workplace.

We’re working to drive a new frontierof leadership for women - elevating and providing opportunities for them. From the women behind thecompany to the vendors we work with, TRUWOMEN supports female-founded,female-owned and female-managed businesses who also elevate women in theirrespective organizations. Our goal is to empower thisgeneration while inspiring the next. 

Growing up in developing countries, being active and eating healthy was just a way of life for Lia Ames. After settling in the states and enrolling at the University of Miami as an athlete, Ames has now gone on to launch one of the most recognizable South Florida meal delivery services - Lunchology. We caught up with Ames for a Quick 10 interview, but you can also follow her on Instagram - @lia.lunchology.

Tell us about yourself - where are you from and how did you find yourway to the 305?

I was originally born inMonrovia, Liberia to a mother who is Liberian and a father who is from LongIsland, New York. I had the pleasure of growing up a third-culture kid, livingall over the world in mostly “developing” nations.

My family moved to America in 2000so that my brother and I could get accustomed to the American culture andeventually go to college in the states. I made my way to sunny South Florida toattend and run Track & Field/Cross Country for the University of Miami andI never left. It's been my home ever since.

How did you get your start in the health and wellness industry? Did youalways want to be an entrepreneur?

I’ve been into athletics all mylife and was never raised on junk food - on the contrary, what was mostaccessible to us growing up in developing countries were fresh fruits andveggies and slow foods. For that reason, by circumstance, a healthy lifestylehas always been a part of who I am.

Growing up, I wasalways the kid trying to solve problems. Generating ideas, self-starting andbeing motivated to perform have always been strengths of mine. Moving forwardis my thing. I had the opportunity to work for two brilliant entrepreneurs; onein high-school and one right out of college. I never looked back afterthat. 

Tell us a little bit about Lunchology. Why did you start Lunchology? Isthis your first project as an entrepreneur?

Lunchology was birthed from a need. In fact, at the time I was in needof healthy food made freshly for me. I was nine months pregnant and without theenergy to shop, prep, and cook my own meals, while preparing for my son andclosing down a venture that I had started one-year prior.

Prior to Lunchology, I had a company called Groutology that cleanedlarge scale, hard surfaces (tile, grout, carpet, etc.) with technology Isourced out of Arizona. It serviced large establishments like AMC Theaters,Moss Construction, Barry University, and many more commercial spaces. With eachnew venture, I have learned new ways to grow faster and become more efficient.

So what makes Lunchology different from all the other meal deliveryoptions?

Lunchology focuses on qualitymeals with flexible options to allow people to maintain eating our mealswithout getting bored. We specialize in modifying meals to fit people needs.

The client that uses Lunchologydoes not want repetitive meals delivered in bulk. They are people who value ahealthy lifestyle and want to create a better balance in their lives by usingour service to handle their meals, while they focus on managing their activedays.

We make fresh meals daily thatfit client requests, like “gluten-free” or “no seafood” and the food isdelivered daily at a time frame that works for them. Our goal is to makehealthy eating accessible so clients don’t make bad decisions when they findthemselves in a pinch.

Are you the chef? Do you have a say inthe menu? What are some of your favorite meals?

I am not the chef, just anoperator with a mission for a passion. We have a team of awesome chefs that puta lot of love into what they do. We also have the worlds most knowledgeable andenergetic nutritionist, Monica Auslander Moreno, who believes in well-balancedmeals that give to your productivity, rather than counting calories just toconform to the norm.

What is your favorite part about owning your business and being anentrepreneur?

I love to hear the testimonials about how Lunchology is making a difference in people’s everyday lives. We have worked hard to create a product that is not only useful for people to use, but it's intimate. We often get the chance to learn about what our clients are dealing with, it allows us to optimize the product to better fit each individual need. Being “in touch” makes me feel grounded.

What's the hardest part about owning your own business and startup life?

It's a constant balancing act. What we do doesn’t come with a blueprint to follow. So we have to make a lot of educated guesses when it comes to the business. It's fun but extremely challenging at times. I'm also a single mother, so finding the balance between my business, my baby (who are the same age) and personal goals is tough sometimes, but it's also doable.

What advice would you give someone looking to start their own business?

Of course, be passionate aboutwhat you do because that passion will be the thing that keeps you from strayingfrom the ultimate goal.

Find a good team, that rangesfrom cheerleaders to business mentors that push your limits, to support you.

Finally, be transparent. You’llneed this for your employees, your clients and yourself. People are morewilling to walk alongside you through the ups and downs when they believe youare trying your hardest to make a product that everyone can benefit from. 

Let's talk mind & body - where do you like train?

Wow! How connected are the two!?I love a good run outside in the elements, especially a good downpour. But on aregular, I like to bounce around to some different gyms and studios.

Legacy Fit gives me a great bootcampfor me and my little one. Anatomy has an extremely challenging Mace class withGrant Weeditz, Train8Nine is in my neighborhood and through a CrossFit-likeworkout, helps me to incorporate weights (which kick my butt) in a quick,painful hour.

Do you practice mental health in youreveryday life?

Everyday!It's totally necessary for me in order to function with the challenges ofowning a business and being a mother. I have found over time that its never thesame practice. Sometimes it's working out, sometimes its travel, sometimes itsa good dinner and wine with friends. Whatever it is, I’ve learned to honor theneed however it shows up.

There seems to be no stopping David Grutman and his hospitality group, Groot Hospitality. It was announced that the club and restaurant mogul is going to debut three new food and beverage spots where the former Firestone on South Beach used to reside at 1569 Alton Road, along with a retail concept. The spaces will debut in fall of 2019 according to representatives, but no other details have been revealed.

This isn’t the first announced food and beverage plan for the space. Roughly two years ago, another big player in the South Florida hospitality world, Menin Hospitality, announced plans for an all-day diner in the space. Those plans have since fallen through.

And this unnamed spot is just the latest addition to the Groot Hospitality portfolio that includes OTL, Planta, Komodo, and the upcoming Swan and Bar Bevy with Pharrell Williams, along with nightclubs Story and LIV. Stay tuned for more developments.

*This article was originally published by Eater Miami, written by Olee Fowler and can be found here.

Love Life Wellness Center has opened its new location, Love Life Cafe, at 2616 NW 5th Ave in Wynwood, just a short distance from its old location. At the new location, the folks behind Love LifeCafe have decided to focus on what they do best: food. The Cafe is offering a "higher dining experience while still keeping the community vibe," according to its team.There will be new menu items, breakfast, tapas, wine, beer and desserts by Pamela Wasabi. Next door will be a vegan coffee shop where customers can purchase baked foods from local vegan bakers, along with ice cream, juice, coffee and more.Love Life Wellness Center opened in 2015 with the intention of being a full circle wellness center, focusing on yoga, nutrition and holistic wellness services and has transformed over time to become an award winning healthy eatery. Love Life Cafe will continue their evolved mission of feeding as many people as they can with "clean, healthy, real and delicious food, that is good for us humans, keeps animals from being killed and from suffering and sustains the environment."The new location opened August 1. Check out their website and full menu here.

Yourlixir is the passion project led by two female entrepreneurs ready to make their mark in the wellness space. Antonella Nardi and Desirée Chance, the ladies behind Yourlixir, came together to build a brand that they believe ultimately benefits everyone.At its core, Yourlixir is the belief that superfoods are functional medicine. Their array of travel-friendly powders includes all of the major superfoods such as spirulina, maca, matcha, turmeric, and activated charcoal.Behind the BrandNardi, originally from Westchester County, NY and Chance, from Zurich, Switzerland, actually met while attending Spanish River High School in Boca Raton. Both ladies spent many years in Florida traveling back and forth from Boca to Miami. Although they now live on opposite coasts, Nardi in Miami and Chance in Los Angeles, they decided to collaborate out of passion for their own personal journeys trying to maintain a healthy lifestyle.Chance grew up in the entertainment industry modeling, acting and hosting. Due to her stressful workload and demanding travel schedule, she began to experience breakouts and even had cystic acne. On top of that, hormonal imbalances only made it worse. In an image-focused industry, it was crippling to her confidence and began to affect her career.https://www.instagram.com/p/BdtAaFLHWjV/?hl=en&taken-by=anto448After years of trying so many different treatments, she finally found that incorporating superfoods into her diet was the cure. She said that maca really helped her and the fact that natural sources like this could help so much was eye opening to her. A realization that she wants to share with everyone through Yourlixir.Nardi had a similar hectic travel schedule that really tested her ability to stay on track; mind, body and soul. She began traveling in the fashion industry at 21 but was always familiar with superfoods having grown up in a holistic household. Nardi traveled for eight years throughout Asia and London, getting looks from airport security as they noticed her superfood powders.Nardi always took precautions before traveling and would visit with holistic doctors before taking some 18-hour flights. Traveling and eating different kinds of food would take a toll on her body, hence her luggage full of natural products and powders. She found that these powders were the answer to keeping her in balance.Superfood Powders

Each Yourlixir powder is all natural, GMO-free, paleo, gluten-free, and 100% organic. Nardi and Chance make it a priority to keep in touch with the farmers that provide each of their powders. Yourlixir makes it super easy to incorporate these powders into your everyday life. Their packaging lists the benefits of each powder as well as suggested uses. For example, spirulina is rich in vitamins and minerals, boosts energy, reduces blood sugar, detoxifies the body and is loaded with antioxidants. Yourlixir recommends adding it to smoothies, dressings, acai bowls and even in foods like soup, salad or guacamole.How They Stay FitIt’s definitely important what we put into our bodies, but I also wanted to know how these ladies stay fit. Nardi, who calls Miami her home, does a combination of hot pilates and Bikram yoga."I go to Hot Pilates about 5 times a week, and I try to squeeze at least one Bikram session per week," says Nardi. "If you haven’t tried Hot Pilates, you have to go to Agni Miami for Brian’s class. He’s the best!”“Anything outdoors is what I love most when exercising.” says Chance, who lives in sunny and not-so-humid LA.She used to do kickboxing, rollerblading sessions by the beach and hiking, but with a little one on the way, her workouts have lightened up.Check out Yourlixir's full lineup of travel-friendly powders at www.yourlixir.com.