People

So you want to fit into your same jeans from college? Or you want can slim down so you can rock your tux from prom?These are both sweet ideas, and depending on the circumstances, may or may not be realistic.One of the biggest myths in fitness and nutrition is how to lose weight in a healthy manner. In as simple of terms as possible, I’m going to help you attack your weight loss goals with sustainable and attainable methods!Myth #1: “I Need Cardio All Day, Every Day.”Many people are obsessed with aerobic exercise these days. While a certain level of cardio is healthy, you don’t need to go overboard with daily running regimens or spinning class five times a week.If you are excessive with your cardio training, you’ll create more muscle imbalances and increase your chances at injury. As holistic health expert Paul Chek says, “Our goal is to train, not drain the body!”In addition, aerobic training causes the release of stress hormones, which are catabolic. This means that they are tissue destructive and will prevent you from forming additional muscle. This is a huge problem for your progress, because muscle is the most metabolically active tissue in your body.Regardless of your fitness level, the most effective exercises to burn fat are compound movements. Some examples of these are a squat, push-up or sprint, where we need to engage multiple muscles and joints to complete the move. This is the best way to elevate your metabolism and burn off those unwanted love handles.Now, I’m not at all suggesting to stop cardio cold turkey. In fact, I encourage you to find a form of cardio that you enjoy! After all, if you’re miserable during your training, there is a 0.1% chance you’re going to stick with it. Tennis, Swimming and even walking offer tremendous benefits and get your whole body working.You will be much more likely to reach your weight loss goals if you find a balance between aerobic and weight training. I’ve noticed that a lot of women fear resistance training because they don’t want to “bulk up.” The simple solution for this is to finish your strength training session with 10-15 minutes of steady-state cardio to halt the formation of more muscle tissue.Myth #2: “I’m Just Not Going to Eat as Much”Throw away your scales! I’m dead serious. The scale does not tell you how much fat you’ve lost or how much muscle you’ve gained.So many of us become obsessive about our weight, and don’t understand that muscle weighs more than fat. You may notice and begin to panic at the fact that you gained a couple pounds after weeks of consistent training. A common response to this might be to start eating less to cut calories. However, this is the most disastrous thing you can do.The World Health Organization (WHO) has described obesity as a “worldwide epidemic.” Over 1/3 of American adults are obese and 60% are overweight. These numbers are especially staggering when considering all of the fad diets we’ve been introduced to.The body responds to caloric restriction by increasing the number of enzymes that store fat and decreases the number of enzymes that burn fat. The body reacts by altering your hormones and slowing your metabolism so you can survive with the unsubstantial fuel.

It is that time of year where everyone preaches that “New Year, New Me” stuff, so why not indulge in something new too? What if someone told you that you can live like Kate Spade and “have cake for breakfast” every morning? Well, CraveClean has figured out a way to make that possible, not just for locals in Miami but nationwide.Miami born and raised, Francesca Morello, owner of CraveClean once struggled between wanting to be fit but still have a dose of sweetness every day. She grew tired of compromising and having boring dried up protein bars to fulfil her cravings, so she got curious in the kitchen. While exploring recipes online she came to find out that nothing ever tasted good, so this is when she decided to make her own stuff from scratch.Her intentions were never to sell to the public but once she figured out the right recipe to making delicious tasting and healthy snacks that fit her daily macros she couldn’t hold this back from others. “I wanted to pass down knowledge” says Morello.What she means by this, is that just because you want to be healthy, it doesn’t mean you have to starve or sacrifice good taste in foods. CraveClean’s baked goods are gluten-free, diabetic friendly and helps curb hunger.Pictured is the Salted Caramel and We Can Pecan Cupcake. Just by looking at these I am sure you’re now running for the hills, as far away as possible before you gain weight by just looking at the photo, right?Well, this is what Francesca meant by passing down knowledge. The average calorie count for these bad boys are 124 per cupcake with 10g of protein, only 10g of carbs, 5g total fat, 2g of sugar and they even have 1.6g of fiber. Best of all, all macronutrient information per item is listen on their menu online so you don’t have to worry if you’re using one of those apps that tracks your eating habits.“I want CraveClean to be looked at as a way of life. There is this misconception that you can only indulge with us on cheat days,” says Morello.And a misconception indeed, because let’s take Nature Valley’s Salted Caramel Nut Protein Bar for example, and compare the macros with one of CraveClean’s cupcakes. Nature Valley’s Protein Bar has 190 calories, 10g of protein, 14g of carbs, 12g total fat, 6g of sugar, and 5g of fiber. Nature Valley, a packaged and dried-up protein bar has more calories, same amount of protein, more carbs, more fats, more sugar, and only beats it in fiber. Anyone would have to be crazy to trade in a fluffy and moist cupcake that fits their dietary needs for a boring protein bar.So the next time you’re making your way to your local grocery store for your daily snacks, reroute and come place your weekly order at CraveClean. They also have donuts, cakes, cake pops, cookies, and brownies. CraveClean’s brownies are meal replacements, that’s where the cake for breakfast thing comes into play - or cake at any time of the day!Come out to their grand opening for their new location on Jan. 18th from 6 P.M. to 8 P.M. you can try these guiltless bites for yourself with a glass complimentary of champagne at hand to celebrate that we no longer have to give up sweats to have abs.CraveClean Protein Bakery 7370 Red Road, Miami, FL 33143

Forget resolutions, make a change that you can actually stick to in 2018. Fad diets are out, flexible dieting is in! We've partnered with our friends at Fifty-Two Thursdays and invite you to join us in the #52DayShred Nutrition Challenge and you will learn from your own private coach about flexible dieting and how to achieve your own specific fitness goals (not someone else's).With a customized nutrition plan, your own personal coach, weekly check-ins to keep you honest and on track, weekly workouts, and weekly emails with mini-challenges and prizes, 2018 is set to be your fittest year yet.The #52DayShred Nutrition Challenge follows a Flexible Dieting (counting your macronutrients) nutrition-based approach. You can follow a flexible dieting approach even while sticking to Paleo, vegan, Whole30, etc. food choices. The foods you choose to hit your macro's are up to you, but we do give some guidelines to follow along with support from our coaches and entire #52DayShred community!Challenge begins on January 8th. Last day to sign up is Jan 6th. But we will also have additional challenges coming up, so email today to claim your spot!Spaces are limited and filling up quickly. Mention StayFit305 for 10% off!Contact: fiftytwothursdays@gmail.com and learn more about the challenge here: #52DayShred

A slice of Wynwood’s hip vibe is now set to take root in North Beach.Miami Beach commissioners approved a five-year lease for The North Beach Yard on Wednesday, moving it from eagerly anticipated concept to a future reality. The outdoor gathering space planned for the public lot at 81st Street and Collins Avenue will offer a minimum of seven cultural and community events each week at no charge. They will include urban farming classes, live local music, nonprofit events, cooking workshops and fitness classes, among other activities.Della Heiman, founder of The Wynwood Yard and head of the North Beach concept, predicts there will be an average of 35 food, retail and fitness businesses in the space. The commissioners said they hope the Yard will be an entrepreneurial hub offering people a chance to experience the culture of North Beach through discounted events and pop-up food options.

*Read - Della Heiman: The Visionary Behind Miami's Culinary Incubator, The Wyndwood Yard*

Heiman is excited about speaking to businesses who want to be involved with the project. A handful of people have already told her they are interested in working with her, she said.“We are starting to have those conversations with people now that the lease is approved,” Heiman said. “We will start finalizing our plans to get a clear sense of a timeline. But for now, we are just really grateful the community voted to move forward with the lease.”North Beach Yard started out as just an idea in April, before the community and commissioners were quickly convinced the concept would be a positive way to revive the empty public lots on upper Collins Avenue.The idea was inspired by the success of Wynwood Yard, which Heiman founded in 2015. The Yard concept gives local business owners in Wynwood a place to interact with residents and visitors in an intimate way with food trucks, outdoor music shows and garden spaces.Commissioner Ricky Arriola saw the success of Wynwood Yard and suggested that North Beach implement its own Yard concept, asking Heiman to guide the project. Her team developed plans with North Beach residents in mind before commissioners approved the lease Wednesday.

Commissioners mostly embraced North Beach Yard, though a few raised concerns over how the new space might impact neighbors. Commissioners Kristen Rosen Gonzalez and Joy Malakoff asked Heiman and her team to talk about the only reason for their hesitation: noise.“I want there to be a term in the contract where we can pull out without repercussions in case we get too many noise complaints,” Rosen Gonzalez said. “This clause would be to protect the residents.”Malakoff agreed, and asked why the late hours included Thursday night. “I recall Thursday still being a working night,” Malakoff said.On Thursday, Friday and Saturday nights, businesses must end all sales by midnight and close by 1 a.m., according to the lease. On Sunday through Wednesday, sales will end at 11 p.m. and doors close by 11: 30 p.m. The Yard will open daily between 6 a.m. and 7 a.m. for caffeine lovers and fitness enthusiasts.“This is a much more family-oriented community and we do not want this to disrupt the quality of life,” Malakoff said.Heiman said her team is open to adding a clause in the lease and that they would renegotiate operating hours to make the commissioners feel comfortable with the plans.“We want the neighborhood to become more enhanced and vibrant. We have no intention of playing loud or disruptive music at any time of the day,” Heiman said. “This is a catalyst for entrepreneurs to give people a central meeting place where they can be inspired by one another.”The city will be responsible for landlord improvements on the lots before construction starts. The estimated cost of preparing the land for the Yard is $750,000.Heiman, emphasizing the entrepreneurial success of Wynwood Yard, said some of its businesses have succeeded to the point that they outgrew their space.“In Wynwood, a number of our businesses have graduated to brick and mortar,” she said.Derrick Turton, owner of the World Famous House of Mac food truck, is a Wynwood Yard alum. He told commissioners that his food truck, which serves Caribbean and soul-food inspired macaroni and cheese creations, will soon be opening a full-fledged restaurant.“The Yard allowed me to be a part of a community of different cultures and exposed me to different people,” Turton said.Other than noise complaints, the factor that could stop the progress of the North Beach Yard is the old log cabin sitting on that public lot. The commission had planned to demolish the deteriorating cabin, built in the 1930s, but after a public outcry that it was historical and should be saved, commissioners said they’d try to find the money to move and restore it.The lease excludes the log cabin from the premises and states city commissioners must determine the status of the cabin before moving forward with finalizing the lease and tenant plans. The commission will discuss the fate of the cabin again in September.Arriola asked City Manager Jimmy Morales if the log cabin will impede the approved North Beach Yard plans.“There is a lot of work that can be done without impacting the cabin property,” Morales said. “Hopefully by September we’ll have guidance about what to do with the cabin.”Heiman previously said her team will go along with whatever the city decides, and will include the cabin in the plans if the city pays to refurbish it.*This post was originally published in the Miami Herald by Alexandria Bordas and can be found here.

All Registered Dietitian Nutritionists have a unique story fueling their passion for health, food and fitness. What better way to end off National Nutrition Month (March) than with an enlightening interview with Erik Bustillo, a Miami Dietitian working with athletes, “being the change” and making his mark in the sports nutrition industry.What inspired you to become a registered dietitian and why a focus in sports/athletes?There were several things that inspired me to become a Registered Dietitian. My family was one, especially my brother. He was the person who planted the seed. I didn’t even know what an R.D. (Registered Dietitian) was until my brother told me about it.The next factor was being able to help people. I definitely believe in #MTWABP! (Making The World a Better Place) and helping folks out with their nutrition, exercise and lifestyle is huge!And the focus on sports/athletes, well… I grew up an athlete and a fan of sports, so working with these individuals is exciting for me! To help them reach their goals and see the fruits of their labor unravel before them is great and rewarding.Which Miami restaurant can we find you at on your days off? I love simple and healthy places. “Diced” in West Miami and “3 Chefs and a Chicken” in the Southwest Miami-Dade area. I also love Pizza (confessions of a Dietitian/Guyititian [male dietitian]), Sushi Joe for my sushi, Havana Harrys for my Cuban fix, and if I’m feeling a nice indulgence, Prime 112 on South Beach.How do you find balance? I stand on 2 feet and sometimes just open stance a little wider. But if you mean in life, between loved ones, changing people’s lives in my career/multiple jobs/businesses, making time to train myself, hanging with my pup, and just doing nothing sometimes… I prioritize.Where we focus our attention, that’s where our power goes. So doing things in order of importance to me really helps stay on track. And some days are “off days” where things are out of my control, but it’s all a matter of getting back on track.What is one thing athletes need to know about nutrition that they often neglect?Making it as much of a priority as your training! Without proper nutrition, a speedy recovery is impossible.We have to ask... favorite sport and team?I love most sports, but if I had to pick one, Basketball & Football; Miami Heat & Miami Dolphins. Couldn’t pick just one and had to represent Miami!What's your dream job?Traveling the world giving lectures (to students, companies or anyone who wants to be better than they currently are) on nutrition, exercise, lifestyle and making the world around us better, one moment at a time.And seeing what the world has to offer. We’re blessed to have this planet as our playground. That’s my “dream job.” But what I’m doing now is pretty damn awesome. Shout out to Dr. Steven Schnur (and the rest of the gang) at Elite Health/Elite FitForever.Tips for other aspiring sports dietitians?Be compassionate and truly care about what you’re doing and who you’re helping. You have to want to improve someone’s life with quality information. And join the International Society of Sports Nutrition. It’s a great organization with so many amazing people to learn from.Most definitely work hard and do not give up. Sounds cliché, but hard work ALWAYS pays off, and giving up is true failure. So try, do, and succeed. And use my hashtag #MTWABP! Because that’s a simple reminder to do great things and change the world.

Veganism is certainly a hot button issue in the nutritional and fitness space these days. There are many misconceptions about Veganism, from the protein source debate, to B-12 vitamin deficiency. With Veganism on the rise, many myths are circling about the Vegan lifestyle and its pros and cons.We decided to reach out to ACE Certified Health Coach, Fitness Instructor, and Vegan Athlete Daria Deptula, to have her bust some of these Vegan Myths. Daria is a fitness instructor at Sobekick Gym in Miami Beach and Fitbox Method in Downtown Miami. She also offers Online Coaching, Vegan Nutrition Guidance and Fitness Programs.Here are four Vegan myths Daria says are just not true.Myth 1: Vegans do not get enough proteinOne of the first things any Vegan gets asked is “Where do you get your protein?” First, let’s start with how much protein a typical person needs on a daily basis. We have been programmed to believe we need huge amounts of protein, and because of this, most people intake about 2-3 times the daily amount needed from animal products. A typical American consumes around 270lbs of meat a year. That’s more than any other country on the planet!The truth is, our bodies only need 10-25% of our daily calorie consumption to come from protein. That means, a typical person needs around 50 grams of protein a day. However, that excludes body builders and professional athletes, or anyone looking to build muscle, but even then, the protein intake is not as high as everyone believes it to be.Protein is in everything, from broccoli to tofu. There are many alternative sources of protein. There are also mock meats and plant based supplements which are great protein options.

Myth 2: Vegans are nutrient deficient, especially B-12Most Americans do not meet their daily vitamin, mineral and fiber requirements, making this argument a stretch. Vegan or not, Americans do not eat enough fruits and vegetables in a day to meet these dietary requirements.However, when a person switches to a whole food plant based diet, that nutrient intake tends to spikes up. The animal protein gets substituted for vegetables, fruits, and whole grains, automatically raising the fiber and nutrient intake our bodies crave.As for the B-12 dilemma. Our bodies store B-12 in the liver. It takes 3 to 5 years for the reserves to deplete if no form of this vitamin is being consumed on a daily basis. Yes, it is true that most animal products are high in B-12, however, there are many foods fortified with the vitamin, like nutritional yeast seasoning, which in itself, is a great addition to any meal. B-12 can also be consumed in a supplement form.Myth 3: Vegans eat salads all dayThis myth is so funny to me, and so far from the truth! Yes, Vegans do tend to eat many more veggies and fruits than a typical person, but that doesn’t mean it’s all spinach, kale, and wheat grass.My diet has personally become so much more diverse and colorful. From colorful acaì smoothie bowls for breakfast, to delicious veggie burgers or quinoa bowls for lunch, and seared tempeh or lentil dishes for dinner, a Vegan diet will never get boring.We live in the world where social media has become so popular, there are ton of Vegan recipes on most social media platforms.

Myth 4: Veganism is a dietVeganism is a lifestyle change. While some people become Vegan for health reasons, they soon find other benefits in going Vegan, like being a contributing factor in saving the animals and our planet.Animal agriculture is a leading cause to most of the environmental issues we are currently facing. Deforestation, overfishing and pollution are just a few examples. According to the documentary “Cowspiracy,” our oceans will be fishless by 2048. 2048! That’s a little over 30 years from now.The bottom line is many people will question or dismiss ideas they don’t fully understand. It is better for someone to bombard a Vegan with questions, then dismiss it all together. The future belongs to the curious.

We all know that a killer bum is everything these days. But not knowing exactly what to do or even getting to the gym could be your issue. You may have a gym membership, but sometimes it’s just nice to do a kick-butt workout right at home.

Here are 5 booty builders that will definitely get that bum fired up - no weights needed, just a resistance band or water jug right from the fridge if you want an extra challenge.

Sumo Squats - Using a Jug

Taking your legs out wide for the squat variations will make you feel it more in your inner thighs.

• Stand with your feet wide, toes pointing out.
• Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
• Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.

Kickbacks

These really target the upper part of the glutes. No weight is needed. You can add your own type of weight/ankle weights if wanted.

• Kneel on the floor and bend at the wrist with your arms extended in front of you in order to get into a new push-up position but with the arm spaced at the shoulder. Your head should be looking forward, with your knees bent to create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
• Lift up your left leg until the hamstrings are in line with the back while maintaining a 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. At the end of the movement, the upper leg should be parallel to the floor while the calf should be perpendicular to it. 
• Alternate legs.

AlternatingJumping Lunges

This exercise is great to really get your heartrate going.

• Stand with your feet together and your knees soft.
• Jump and come into a lunge with your left leg forward.
• Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front, alternating. 

Single-Leg Hip Raises (Elevated)

Strengthening the glutes and erector spinae helps you keep your posture upright whether you’re standing or sitting throughout the day. Also tightens the abs. 

• Lie on your back with your right knee bent and right foot elevated on a chair or couch. 
• Raise your left leg so it’s in line with your right thigh.
• Push your hips up, keeping your left leg elevated. 
• Alternate legs. 

Fire Hydrants 

Since the fire hydrant is a bodyweight exercise, you don’t need any special equipment which is the beauty of all of these exercises. You only need a resistance band if you want that extra resistance.

• Start on your hands and knees. Place your shouldersabove your hands and your hips above your knees. Tighten your core and lookdown.
• Lift your leg away from your body at a 45-degree angle. Keepyour knee at 90 degrees.
• Switch legs.

Cover model and role model Michelle Lewin is a proud South Florida local and one of the biggest stars in the fitness industry. Her dynamic energy and commitment to wellness have inspired millions to adopt their own fitness journey.

We sat down with Michelle before she hosted her STRONG by Zumba class at the SLS Brickell.

Give us backgroundon your collaboration with STRONG by Zumba.

I’ve been working with STRONG by Zumba for a while now. Miami marks my 10th time hosting a class. We went to Paris, England, Germany – so many places around the world. I’m happy to be a part of this program cause it’s very different and motivating from your regular group HIIT workout. It’s a 60-minute full-body workout where you truly work every muscle.

Is HIIT now yourgo-to form of cardio? How often do you take a class and/or practice at home?

Everyone recognizes me as a big in fitness person that’s always in the gymlifting weights, but Strong by Zumba has really changed my fitness routine. Normally,I do cardio 3 to 4 times a week but now I’m more motivated to do so. The musicmakes you forget you’re exercising.

What makes you loveSTRONG by Zumba?

I love this program because simply you stop counting. You stop focusingon repetitions and you get taken away by the music, which is the most fun partof the class. If you go to a class by STRONG by Zumba, the ambiance, theenvironment, the vibe from others really motivates you and challenges you.

But it’s not aZumba class?

STRONG by Zumba is a fitness class, it has nothing to do with dance. It’s a set of exercises that comes accompanied by its own music. It motivates you because of the music, which is the primary function of the class. But it has nothing to do with dance.

What kind of peopletake a STRONG By Zumba class?

This class isn’t just for women; men also participate. This is a programthat’s flexible to any need or skill level – beginner or expert. There arepeople who can do jumps with burpees and others who can’t. It’s for any type ofperson, age or shape. You don’t need weights or anything extra. Simply, you consistentlymove and work with your weight.

What’s your go-tosong to kick-off a class or workout?

I listen to everything really. I’m a person with a wide variety of music taste. I love Steve Aoki, who is associated with STRONG by Zumba. He arranges the music for them.

I love reggaeton, salsa, anything really to train. It all depends on themood I wake up in. When I have that drive to workout I listen to rock.  When I’m not in the mood to workout or feel asmotivated, I listen to Spanish love songs.

What other projectsare you currently working on?

While also working with STRONG by Zumba, I’m really focused now on myown business and brand. Right now I’m launching a casual fitness wear line. Ihave a book that I just released that covers my diet and nutrition plan -- whatI eat what I don’t and even goes a little into my own personal life.

In terms of my brand, designing has really allowed me to discover adifferent side of me. It’s a lot of work but it’s been going great and I loveit. get to portray my identity into my brand. Little by little, we’reachieving.

What makes yourbrand different from other brands?

I’m a consumer and when I want to put on a pair of leggings I want tofeel comfortable, strong, pretty, sexy and elegant -- all at the same time. Thoseare details that aren’t as apparent across major brands and what I’m trying toaccomplish with mine.

The fabric allows for a good fit. I want a brand that compliments my curves and muscles. I’m aiming to place that emphasis on every piece we produce.

What’s unique aboutthe Strong by Zumba classes?

What makes it different from all other programs is undeniably the music.STRONG by Zumba first makes a routine and then, depending on that workout, theyproduce the music to put on top with the music. The music comes pairedspecifically for each movement you do. Each punch, jump, movement comesaccompanied with its own beat or sound – which makes it unique from otherprograms.

Visit strongbyzumba.com to see what gyms are offering the program nearby you. You can also find the 60-minute and 20-minute rendition of the program on Amazon and FitPlan.

Believe it or not, the simple act of jumping rope for five minutes can do more for your overall health than running a 5K, taking a 45-minute spin class, or even jogging five days a week. Jumping rope improves bone density, breathing efficiency, mental sharpness. and decreases ankle and foot injuries. Learn how to use the jump rope effectively from Body Battle IGNITE creator - Lee Jimenez - in your daily workout routine.

1). Simplify Your Jump

Start with your shoulders down and relaxed, elbows close to your ribcage - not away, and your feet together like a pencil activating your core. Lift your heels as you bounce only off the first three inches of the front of your foot, keeping in mind the rope is only a few millimeters thick, so there is no need for big exhaustive jumps.

2). Add Speed to Your Jump interva

Now that you have your basic jump and youare ready for more, progress your 60 second jump rope with more jumps. Increaseyour speed with this three-round set:

• Round 1: Count how many successful jumps youcan do within one minute
• Round 2: Shoot for more than round one
• Round 3: Beat the number of jumps from yourbest round.

Eventually, your wrists will get strongerand faster as your endurance increases.

3). Improve Your Footwork

You have mastered your jump, and you feelgood about your speed and tempo, now let’s add some steps to really get yourheart-rate and aerobic threshold up. Adding footwork to your existing jump addsvariety to your workout, defines the inner thighs, calves, quads, and core morethan stationary jumping. Some examples footwork variations you can try include - scissor yourlegs, run, jump-jack, or high-knees through the rope

4). Work Those Arms

You got your jump rope technique, addedspeed, and mastered your footwork. Now, the versatility of your jump ropeallows for so many combinations for your upper body. Try the Criss-Cross Jump -Imagine hugging yourself where the opposite hand cups the opposite elbow. Ratherthan hugging your chest, hug lower towards your oblique’s, creating an X shapewith your arms. Quickly open your arms as you pass through the rope and repeat.

Now It’s Time to Be Patient

Putting in the work and time to master jumprope doesn’t happen over night. Use the intervals of 30 to 90 seconds toimprove your endurance and jump rope tempo. Overtime with consistent practice willhelp you will master all the jump rope tricks as you condition your body withthis full body workout.

Lizzy Chiappy is no stranger to treating athletes. As Founder of South Miami's popular Casa Vinyasa, Chiappy calls the University of Miami Football, Women and Men's Track & field, Women's Tennis and Women's soccer team all clients, including several Sunday superstars. So how does she treat her most physically gifted clients? Chiappy kindly shared some insight into her athletic program - Yogalete - she takes her clients through.

Downward Facing Dog with Heel Raises

• How: Press hands down into the floor at shoulders-width distance. Lift hips high up towards the ceiling. Separate feet to hips-width distance and press heels down towards the ground. Drop the crown of your head and take your gaze towards the back edge of your mat. Press your chest back towards your thighs. Lift heels up as high as you can, then press them down as low as you can. Repeat 5x.
• What: Elongates and releases tension from your spine. Opens up the hips and shoulders. Stretches hamstrings, calves, arches, and hands. Strengthens arms, shoulders, wrists, ankles, and abdominals.
• Why: The added heel raises in Downward Facing Dog works on ankle mobility, which football players need big time. This is a deeper stretch and warms up the calves, Achilles tendons, and feet.

Low Lunge with Psoas Stretch

• How: From Downward Facing Dog, step one foot forward, in-between both hands. Place back knee on the floor and release back toes so that the top of your foot is on the mat. Reach both arms up towards the ceiling and press both hips forward. With one hand, grab onto opposite wrist of bent knee and pull arm to the side of the bent knee (i.e. If right foot is forward, grab left wrist with right hand and side bend stretch over to the right).
• What: Stretches the quadriceps, hamstrings, groin, and hips. It encourages a full range of motion in the lower body.
• Why: The added side bend stretch allows for a deeper opening into the Psoas muscle. Since it is the only muscle to attach the spine to the leg, tightness can lead to lower back pain.

Half Split

• How: From Low Lunge, straighten out front leg in line with hipbone and flex foot. Back knee is stacked underneath hip. Fold forward towards the straight leg. Use opposite hand to pull toes back for a deeper calf and Achilles stretch.
• What: Improves flexibility in the back of the legs, primarily in the hamstrings. This pose stretches the lower back and can relieve symptoms of Sciatica.
• Why: Sometimes a Seated Forward Fold (a seated position with both legs stretched out in front) can irritate the low back. This pose is a great way to stretch the hamstrings without putting strain onto the low back. The added benefit of pulling the toes back allows for a deeper stretch in the calf, the Achilles, and the fascia in the bottom of the foot.

Modified Side Angle

• How: From Low Lunge, turn back foot to point towards the same side as front leg. Rotate your body to face away from front leg. Place front hand down on the ground in front of front foot. Reach your top arm overhead with palm facing towards the ground. Peel your chest open towards the ceiling and gaze up. Lastly, shift weight forward towards your front leg.
• What: Lengthens and stretches the side body. Opens and releases hips. Stretches the groins.
• Why: This pose can help relieve low back pain while reducing the likelihood of a strained groin. During this stretch, mobility is created within the hips, which is greatly needed.

Malasana/ Deep Prayer Squat

• How: From a standing position, spread feet out as wide as the mat. Turn both feet out. Bend your knees and squat your hips down. Place hands at heart center into a prayer position, and use your elbows on the inside of your knees/thighs to press your legs out. Pull the crown of your head up as you straighten your spine. Pull your lower belly in and up.
• What: Stretches the groin, lower back, sacrum, and hips.
• Why: Lower back pain is a common complaint of football players. This pose can help relieve lower back pain while increasing range of motion in the hips. It also can be a very calming pose, especially with all the pressure and stress that football players face. This pose is great in bringing a balance of energy within the athlete.

Tree Pose

• How: From a standing position, place one foot on either the calf or the inner thigh of the standing leg. Stand tall as you bring your hands together at heart center into a prayer position or reach your hands up towards the ceiling. Press firmly through the four corners of both feet, and press the lifted knee back while keeping both hips square towards the front.
• What: Stretches the thighs and groins. It builds strength in the ankles and calves. This pose helps to remedy flat feet and can be therapeutic for Sciatica. Lastly, it improves balance.
• Why: This balancing pose tends to be the most accessible for most football players. It allows them to work on improving their balance while getting the added strengthening and stretching benefits. It is also a hip opener for them to work through.

Upward Facing Dog

• How: From lying face down, place your hands on either side of your rib cage. Press through your hands and tops of your feet to lift upper body up into a back extension. Lift your knees and thighs off of the ground. Press your hips forward and roll your shoulders down and away from your ears.
• What: Stretches the chest, spine, hip flexors, shins, and front of the ankles. It also strengthens the wrists, arms, and shoulders. It can also help relieve symptoms of Sciatica.
• Why: This pose is great for relieving back pain while continuing to open up the hip flexors and entire front side of the body. It also increases ankle mobility.

Half Pigeon

• How: From Downward Facing Dog, bend and bring one knee forward towards the wrist of the same side. Bring your foot as close as possible to the opposite wrist. Your opposite leg is extended behind, with your knee facing down toward the ground. Point both hipbones forward. You can drop down to your forearms or drop your forehead to the ground and reach both arms forward.
• What: Stretches the Piriformis muscle of the bent leg while increasing range of motion in the hip socket. It also stretches the Psoas and hip flexors of the straight leg.
• Why: This is another great pose to help relieve tightness in the hips, which can translate to tightness in the lower back. It was once thought that this pose would be “too much” for the knees of a football player. Turns out football players love this pose and how it makes them feel. Stretching the glutes/hips leads to better health and functionality in the legs.

Half Pigeon Quad Stretch

• How: Staying in Half Pigeon, rise up onto your hands. With the same arm as the straighten leg, reach back. Bend your knee and grab the inside of your foot. Pull your foot inward.
• What: Stretches the Piriformis muscle of the front leg while also increasing the range of motion in the hip It also stretches the Psoas muscle, hip flexors, quadriceps, and knee of the back leg.
• Why: To maintain good knee health, it is important to stretch the quadriceps, which in turn stretches the knee. With the way Half Pigeon is set up, football players get both a great hip flexor and quadriceps stretch.

Belly Breathing

• How: Sit tall in a comfortable seat. Place both hands on the abdomen, where the rib cage is. Take a breath in, expanding your belly sideways. When breathing out, contract your belly in. Watch how your fingers get farther apart as you inhale and get closer together as you exhale.
• What: It strengthens the diaphragm, a muscle located horizontally between the thoracic cavity and the abdominal cavity. The diaphragm is considered part of the muscles that make up the core, making it very critical to develop.
• Why: It is important because football players tend to take short breaths, breathing into their chest, which adds stress and anxiety during performance time. Poor breathing habits cause football players to fatigue faster. By focusing on healthy breathing patterns, athletes can increase their VO2 Max (maximal oxygen uptake). When all the muscles that make up the core are strong and healthy, the extremities can function at their optimum.

Fitness is more than the body, it's also about the mind. Practicing good mental heath is just as important as the training we put our bodies through. We asked 17 Miami trainers, "How do you practice mental health?" Here is what they had to say:Mona McCromick @monalisasayed: I try and laugh everyday. I also make sure that I’m active each day in order to clear my mind, and I listen to a lot of audiobooks.Daryl White @darylannwhite: Lately, I’ve taken up journaling, but with an eight question template so I don’t get overwhelmed with a blank page. Slowing down to take in my wins, lessons and people I’m grateful for on a daily basis has broken up the need for constant hustle without result.Lulu @bodybylulu: A regular exercise routine helps me reduce stress and improve my mental health. I never workout more than half an hour, 3-5 times per week. My go-to HIIT workouts are Rise Nation Miami and B-Force Fitness. They are 30 minute total body high intensity interval training workouts that make you feel great both physically and mentally!Rachel Lee @transitionpilates: Finding a healthy outlet is the best way to deal with overwhelming emotions. Although exercise is a great way to mange emotions and stress it’s not enough alone. We need to exercise our minds just like our body’s. Journaling is my go to. There is something so satisfying about wring down all my emotions, fears, and things I need to do. You get it all out on paper and you can let it go and move on. I practice this everyday and it keeps my mind on point.Nathalia Ferreira@nathalia.ferr: Mental health is different for me everyday, but it mainly consists of moments of mindfulness. To me, mindfulness is essential to living a sane and grounded life. In today's world, it's about centering yourself, giving yourself the time to really feel your emotions and consequently, get to the root of who I am and the life I want to live. I do this everyday by dedicating some time to reading a book and interacting with it by journaling how what I am reading can be applied to my life.Myk Likhov@Myklikes: Take a break from work and external stimuli every day. MEDITATE.Katrina Bilanchone @miamiyogagirl: Morning meditation has been life changing for my mental health. It’s like a mental pick-me-up. I also designate an hour or so of my day to reading. Whether that be poetry or the yoga sutras, just something that will feed my mind peace and clarity. Last but certainly not least, movement. We know that our physiology changes our psychology. This is why I’ve revolved my life around movement, it keeps me sane and balanced.Katie Martinez @_katie.ann: No matter what day it is, no matter when I have to be out of the house, I wake up with enough time to spend at least 30 minutes of chill time. I sit in bed, watch whatever series I’m feeling that day, I calmly drink my coffee, eat my breakfast, and enjoy “me” time before I start my day. This helps me feel less rushed, less anxious, and more at peace with everything I plan to accomplish in the day.Christa DiPaolo @christadipaolo: I habitually start my mornings with positive affirmations and mantra’s. I have them on repeat in my head from the moment I wake up and I say them out loud as well. It’s a great way to start the day, calm my thoughts, keep me on track and more importantly, focus on my goals and well being. What is good for the mind is also good for the body and soul.Rachel Robinson @Rachel_fitness: I practice and preach mental health by working out and teaching my classes. I encourage my students to make positive habits everyday.Gabriella Fioravanti @trainwithgabs22: Doing some type of physical activity helps clear my mind and taking naps with my puppies.Dani Gelley @thirsty4balance: I meditate for 10 minutes every day, first thing in the morning.Sean Casey @seancasey305: By trying to have a positive mindset at all times and challenging myself daily to be better than I was yesterday.Dani Vidal @Dani_vidal: By working on myself and doing the things that make me feel fulfilled - even if all I can accomplish is making my bed in the morning, I am still proud of myself. I get myself to the gym everyday and teach spinning, to surround myself with people who have goals, but doing things for myself really keeps my mental health at its optimum strengthTroy Walker @Troytraining: I take care of a lot of people, so I try to remember to take care of myself too. I Treat myself with kindness and respect the same way I do others, and I avoid self-criticism. I take time out for myself by taking a yoga class or dance class. I also take time to calm my mind by doing relaxation exercises and praying.Jen McDonald @jentaglemcd: Going for my early morning runs. Just me and my thoughts. Going over everything I want to accomplish that day and just being in the moment. Me against my breathing and the pavement!Andy Fortuna @af_move: I work on breath work and meditation. Realize that you are in control of everything in your life from hardships to happiness.Come practice mental health with STAY FIT 305 on October 10th at our next event. We will be meditating as a community for World Mental Health Day. More details and tickets can be found here.

Hey Fins Fans, want to know how the Miami Dolphins Cheerleaders stay fit all year long? Katie Ann Martinez did us a solid by putting together this work-out that you can do, that helps keep her ready for her Game Day duties as a Miami Dolphins Cheerleader.

This particular workout includes cheer/sideline practice, as well as full-body based exercises. Since our time on the field requires the maintenance of stamina and endurance throughout a four-hour game, I incorporated our sideline cheers into our overall workout in order to get the maximum results. Not only are we practicing our dances, we are exercising our memory, we are testing our endurance in the way it will be challenged on game day, and we are making our “workout time” fun and team-oriented!Workout Format:

• Warm-up
• Eight stations
• One minute spent at each station – transition as quickly as possible (no more than 30 seconds)
• Total – three rounds of completing all eight stations

Example Body-Weight Exercises:On every other station we're usually calling sidelines, but for the purposes of a workout for you guys, any cardio based exercise works here:

• Station 1: Pop jacks
• Station 2: Jumping Jacks
• Station 3: Walk-out to 2 plank jacks
• Station 4: Jump Squats
• Station 5: Sit-ups to alternating punches
• Station 6: Box Jumps
• Station 7: Reverse Lunges
• Station 8: Ski Hops

Example Resistance-Training Exercises:This resistance training workout uses a loop band.

• Station 1: Squat jacks– band around the ankles
• Station 2: Jumping Jacks
• Station 3: Lateral Step-outs– band around the ankles
• Station 4: Plank Jacks
• Station 5: Arm Step-outs (Push-up position)– band around the wrists
• Station 6: Step-Ups
• Station 7: Glute Bridges to Abduction– band above the knees
• Station 8: Pop Jacks

Workout Extras:

• My odd number stations will differ – sometimes they’ll be solely body-weight – sometimes they’ll be solely resistance training – sometimes I will combine them.
• I do not always incorporate sideline cheers – sometimes every station will consist of exercises for whatever muscle group I aim to focus on for that day (examples: upper body, lower body, core work/stability, full-body, etc.)

Cool-Down:

• After our workout, we smoothly transition to our stretching time. Due to our bodies being warm and appropriately challenged, this gives us the ability to get the most out of our flexibility. It also helps our muscles recover and prepare for the rest of practice.

Work-Life Balance? I used to be a firm believer in work-life balance until everything got mixed up. Loving your job and wanting to grow a business to eventually leave your job, can be extremely time consuming, often leaving you with very little work-life balance. So; I opted to believe in and practice healthy lifestyle habits to be as happy and balanced as possible.Everything in life is so intertwined, that the idea of creating separate schedules for work and life can get complicated; after all, work IS life and life IS work.With practice, I’ve learned these 7 healthy habits listed below to keep my work and life as balanced as possible. Today, I’m paying it forward and sharing the healthy habits with you.1. Sleep 7 to 8 Hours Each NightWe live in a society that applauds “not sleeping”; we often hear with a tone of praise “OMG! She doesn’t sleep,” as if that’s something to be proud of. We all have cram days, days of endless problems, but making sleep a priority is necessary. Our mind needs to rest, not only to be more alert at work but to lead a healthier life. Starting tonight, try getting a full night's sleep – you will notice the difference in your mood, your attitude, your performance at work and it's truly the first step to mastering healthy lifestyle habits.2. Practice AromatherapyMy sister taught me this trick and I’ve put it to work more times than I expected. Carrying a little lavender essential oil bottle is… essential! Rub it on your wrists and inhale whenever you feel stressed or in the need of that 5th cup of coffee; trust me, at some point coffee stops working and you need something deeper to liberate your mind.3. Take a Smart Lunch BreakWorking in an office, or working from home can be very daunting. You never see the light of day and this can lead to feeling tired, unmotivated and even depressed. During your lunch break, take a walk outside, see the sun and breathe fresh air. This will help you release stress, concentrate in something else than your laptop, free your mind for a couple of minutes and feel more energized to continue the day! Healthy lifestyle habits is about the little things.4. Exercise FrequentlyI would say this one is one of the most important tactics to keep healthy lifestyle habits alive. Exercising does not mean one hour or 1.5 hours a day. It means, 20, 30, 45 minutes and it can be anything from yoga, pilates, walking, running, weight lifting – find what makes you feel good. Some workouts I have tried and recommend are Yoga with Adriene and BBG by Kayla Itsines – but also, STAY FIT 305 always has great workout deals and locations to try in South Florida; make sure to take advantage!5. Plan Your Day the Night BeforeDon’t wait until 9am to start planning your day as you will waste time as soon as emails start coming in and then my friend, you will be overwhelmed. Before you leave the office or shut down your computer the night before, get a pen and paper to plan your next day. Some questions to ask yourself as you plan your next day are:

1. What didn’t you get to?
2. What’s priority?
3. What can wait for next week?
4. What deadline is coming up?
5. Do you have any calls/meetings scheduled?

6. Don’t Text While Working No matter how much we love what we do, we all love taking breaks and that’s ok. The thing to note here is that breaks, should be breaks. You are not working effectively when you are texting your friend/mom/boyfriend every 10 minutes during the workday; by doing this, you will find yourself working until 9pm and this is when burnout and bad moods start to happen; obviously not the way to go with if you are trying to implement healthy lifestyle habits into your life. So, designate 5-10 minutes every 3 hours to take care of personal matters, get coffee or simply take a break.7. See a friendWe focus so much at work and in finding ways on how to become better bosses, managers, entrepreneurs, whatever… but, how much time do we spend finding ways to become more human? Life is made of moments, personal touch and real laughs; reach out to a friend, meet for coffee, wine, or a simple movie at home. I can assure you, your friend was looking for something to do other than work; match made in heaven!I strongly believe in these 7 healthy lifestyle habits and try to put them to work daily for a happier work and personal life. Can’t wait for you to try these 7 healthy lifestyle habits and let me know how you feel about them!For more on me and healthy lifestyle habits articles, visit my site: www.ahintoflife.com

“You want inspiration, look inside yourself because you owe it to yourself, and you can do it!”These words reverberated off the walls of the crowded Soho Studios in Wynwood, as a flock of women packed the room to sweat with influential fitness instructor, Kelsey Wells.Those words, spoken by Kelsey Wells, who rose to influence in 2016 after her 'Screw the Scale' Instagram went viral, have been the rallying cry for her followers, who have elevated her to worldwide recognition.Wells has expanded her speaking platform to discuss her battle with postpartum depression, and how physical and mental strength were her savior during an inner struggle with emotional negativity.For her fans, this one-hour workout to experience Wells’ new PWR workout, was more than just a workout. It was a chance to meet someone who has made an impact on their lives.We caught up with Wells before the workout to learn more about her journey, her own fitness programming, and her new PWR workout.SF305: Welcome to Miami!Kelsey: Thank you, it’s so great to be here!SF305: Tell us a little about your new training program PWR, now available on the SWEAT app.Kelsey: PWR stands for Power. It’s hypertrophy-based weight training program geared for women. There are 450 exercises that we've filmed and included, that are classic, proven, weight training exercises. I've taken my personal favorite training techniques, such as super sets, tri sets, pyramid training, burnouts, things like that, to maximize your time and effort spent in the gym, so you can get a really solid weight training session done in under an hour.SF305: What are some of the benefits people can expect from the PWR workout?Kelsey: When I created PWR, I really wanted to take women on a strength-based journey. Not just physically, obviously with hypertrophy you're going to be building your muscle, gaining lean muscle, burning fat, and all of those things. But I really wanted women to gain confidence, and I always talk about gaining strength from the inside out. I think that the confidence you can gain in the gym spills over into other areas of your life.

SF305: What made you decide to bring PWR on the road?Kelsey: I just love meeting people. The best part about what I do is having a global community of women from all different walks of life, all different backgrounds, from different places, different stages of life, going through different things. And hands down my favorite part of everything that I get to do, is being able to meet those women, and hug them, and see their faces.SF305: On your Instagram Story yesterday, you went for a run and ended up bumping into some of your fans? Tell us about that.Kelsey: I was jogging and had actually slowed my pace to text my husband a picture of the gorgeous view that I was running along. Someone ran up to me and tapped me on the shoulder and was like, “I'm so sorry, are you Kelsey?” And I was like, “Yeah.” And they're like, “Oh my goodness, we're coming to your event on Saturday!” I was so excited. I was geeking out over it. It's just the best feeling to meet people, so I was glad they introduced themselves.

SF305: Okay, so let's get to know you, a little bit more about you. What’s your favorite food in the whole world, calories/nutrients aside?Kelsey: I think my favorite cuisine is a tie between Mexican and Italian. And one of my all-time favorite indulgences as far as dessert and treats, would be a classic glazed doughnut. I'm just a purist when it comes to doughnuts, you know?SF305: What’s your weekly routine, workout routine, like?Kelsey: I literally follow my PWR program. You can know my exact my routine if you download the SWEAT app. It begins with three weight training sessions and then up to three cardio session supplements. So I do five to six lifting sessions and one to two cardio sessions, every week, and I follow the muscle group splits that I've laid out in the app.

SF305: Do you prefer to work out alone or with a friend?Kelsey: Alone, I can't work out with a friend. That's time in my day to spend on myself. It's my therapy and that's my “me time.”SF305: What's your favorite workout song?Kelsey: Right now I love Whatever It Takes, by Imagine Dragons. I think that song is so powerful, and the message is so powerful, it pumps me up.SF305: Finally, what’s next for you?Kelsey: We have a lot of fun things coming up. Some more traveling. I hope to continue to get to meet people. And of course I'm always working to innovate my programs. In my personal life, my husband Ryan and I are actually taking Anderson to Disneyland for the first time - I am so excited!SF305: That’s great Kelsey. We wish you all the best and can’t wait to workout with you next time you’re in Miami!Kelsey: Absolutely! I'm just so grateful, thanks you guys!