People

Miami fitness instructor Rick Chavez can be found leading packed classes at TruFusion Coral Gables or the newly minted Anatomy Midtown location. Chavez is known for his welcoming personality, expertise and exciting programming. We caught up with the South Florida native a Quick 10 interview, but you can also follow him on Instagram – @bredforgreatness.

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

I am born and raised in the MIA. I lived up in theSarasota/Bradenton area for a few years when I was younger, but made my wayback down by the time I hit high school.

How did you get your startin fitness and as an instructor?

I was always involved in some sort of sport and/or physicalactivity, but it wasn’t until around 2006/2007 when I first started usingkettlebells and doing more gymnastics/bodyweight oriented training that Istarted to consider teaching others. I kept learning from trainers around me,absorbing everything I could from them, and then started studying to get myCPT. I found Crossfit in 2009, got my level 1 certification, and started teachingfor I AM Crossfit. I was certified in kettlebells shortly thereafter and therest is history.

How doyou stay full of energy throughout the day?

I get as much rest as I can the night before, make sure toeat well throughout the day (beginning with breakfast), get at least one solidworkout in, and teaching class. I could be dead tired, but when I walk in toteach a class, and suddenly I hit 100 mph.

How would you describe yourclasses?

My classes are always high energy, filled with some jokes I challengeyour comfort zone, and always make it a point to teach you at least one newthing, whether it’s a skill or something about yourself.

What is one fitness mythyou would like to bust?

That doing sit up/crunches alone will get you that six packyou’re after - FALSE! Proper nutrition and overall fitness (think HIITworkouts, compound lifts, etc.) would be a better focus to help you achievethis goal.

Tell us a little bit moreabout your fitness specialty.

Kettlebells - they are my absolute favorite thing to use andto teach. I find it to be the most versatile tool in the room. You can use itfor strength, cardio, mobility, balance, and coordination. You can take it to apark, a beach, on vacation, your backyard.

Other than where you teach,where is your favorite place in Miami to train?

Train8nine, Zoom Fitness, and Reebok Crossfit Miami Beach.

Besides fitness, what’s onething you’re passionate about?

Definitely music. If you come to any of my classes,regardless of which one it is, you’ll catch me busting a move at some pointbecause I just can’t help myself.

What are you excited aboutright now?

Right now, I’m excited for Anatomy Midtown’s grand opening!I already have my #trutribe at TruFusion Coral Gables, and now I will have my#anatomyfam to also grow and learn from.

What is a long-term goalyou are working towards or would love to achieve?

I would love to bring more awareness to the usefulness ofthe Kettlebell and hope to grow a community for it here in Miami. Ideally, I’dlike to have some workshops ranging from Kettlebell flow to Kettlebell sportand maybe help organize a sport competition down here.

Miami fitness instructor Illysa Vivo can be spotted training clients at her new Dania Beach studio, FIT 101. The South Florida native has turned her passion for athletics and fitness into a full-time career. We caught up with Vivo for a Quick 10 interview, but you can also follow her on Instagram – @_bodybyv_.

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

I’m26 years old born and raised in South Florida. I left to play basketball incollege in Indiana and Tampa, and went on to coach in New Jersey aftergraduating. Eventually, I moved back to my hometown for good.

How did you get your startin fitness and as an instructor?

Iplayed basketball at Indiana State University and the University of Tampa whereI studied exercise science and sports medicine. After going through a careerending knee injury that took me off course to play oversees, I moved back toMiami and found my passion in fitness as I rehabbed my knee back to health.Along the way, I met some great instructors that encouraged me and led me intomaking a career of fitness.

What is your favorite partof being a fitness instructor?

Ilove the relationships I build with each of my clients. Having the opportunityto be the better part of someone’s day and helping people improve physicallyand emotionally is rewarding.

How do you stay full ofenergy throughout the day?

Evenon my most tired days, the second I put on the mic and begin class, a surge ofenergy just automatically runs through me. I have the most fun while I teach,so I don’t give myself a chance to have low energy.

How would you describe yourclasses?

Myclasses are known to be challenging, but I always find ways to get everyonethrough them. Always high energy, always great music (usually throwbacks) andalways at least one new movement to try. No workout is ever the same.

What is one fitness mythyou would like to bust?

Whetheryou are a beginner or fitness machine, everything can be modified to yourlevel. You’re just one workout away from a fit life!

Besides fitness, what’s onething you’re passionate about?

Ifit isn’t obvious already, basketball. My entire life has revolves aroundbasketball and my love for the game will never go away. I love playing,watching, and training others.

What are you excited aboutright now?

My gym in Dania Beach - FIT 101.

What is a long-term goalyou are working towards or would love to achieve?

Owninga gym has always been a goal. Becoming a successful gym owner and opening morelocations is now my long-term goal. I’d love to incorporate basketball traininginto my business in the future.

What's your go-to healthyand cheat meals?

Mygo to healthy is a PBA açaí bowl from Raw Republic. A favorite cheat meal is rice,black beans, and a juicy churrasco steak.

Miami fitness instructor Lyndon Fitzgerald came to Miami for a fourth of July weekend and never left. Now, this former athlete turned fitness triner from Cincinnati, Ohio is living the life by helping others achieve their health and wellness goals. We caught up with Fitzgerald for a Quick 10 interview, but you can also follow him on Instagram - @lord_fitzgerald.

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

Iwas born and raised in Cincinnati, Ohio. I came to Miami on a vacation thatturned into a staycation. I fell in love with this city instantly because ofthe amazing culture, health and wellness scene and most importantly, no morewinter!

How did you get your startin fitness and as an instructor?

Becominga trainer wasn't what I had in my plans. I took a big break from working outand decided to start back again. Some friends asked me to train them becausethey liked how I was training myself, and the results that came. After that, Itook some clients and the rest was history. Now, I train multiple people and I canhelp transform lives through health and fitness.

What is your favorite partof being a fitness instructor?

Myfavorite part is the moment when your clients become activated - they mentally believein themselves and their body’s capabilities. What comes next is the results.

How would you describeyour sessions?

Mysessions are challenging and will push you mentally. A lot of people who arenew into fitness are scared to push the boundaries, so I enjoy taking my clientsthere.

What is one fitness mythyou would like to bust?

Youdon't have to take supplements to get strong and fit (whey protein,pre-workout, creatine, etc.). You just need food. Your diet provides you with allthe building blocks, energy resources, and nutrients that your body needs torecover and reconstruct your muscles into larger, stronger versions of theirprevious selves.

Tell us a little bit moreabout your specialty.

PersonalTraining is what I specialize in the most, but I am a huge fan of HIIT training.I think it provides great results and is very effective.

Other than where youteach, where is your favorite place in Miami to train?

UMHealth and Wellness Center (Jackson Hospital), Fitbox Method, and outside atparks or on the beach.

What is a long-term goalyou are working towards or would love to achieve?

Iwould love to host a huge fitness event here in Miami where I would lead aworkout for hundreds of people.

What is the one thing youdo every day to stay fit?

Goingto sleep early and making sure I get enough rest.

How do you practice mentalhealth in your everyday life?

Everymorning I wake up and meditate on my balcony. You can see all of Miami from myview, so it i very inspirational and gets my mind right to have a great day.

Miami fitness instructor PJ Venturino can be spotted all over town. Fitbox Method, Beat The Gym, Edition Hotels, and Roya Fit all employ his high-energy, and high-effective programming. Fitness enthusiasts flock to his usually sold-out classes to sweat with Venturino who gives you his all every time. We caught up with Venturino for a Quick 10 interview, but you can also follow him on Instagram - @fullbodyfit85.

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

Bornand raised in New York. Graduated from college in Connecticut and lived therefor six years. Moved to Miami over five years ago to further my career as afitness professional.

How did you get your startin fitness and as an instructor?

Istarted as a front desk employee at New York Sports Club at age 19. They saw mypassion and enthusiasm for fitness and training and recommended I getcertified. A couple of months later I obtained a Personal Trainer certificationand began training clients. I was the youngest trainer in the company at thetime.

What is your favorite partof being a fitness instructor?

Beingable to teach others about how the body works, it's endless potential and howit will enhance their quality of life in all areas. I love to lead by exampleand show others what can be done with the human body. Being paid for what youlove to do is priceless. Making your passion your paycheck is the AmericanDream.

How do you stay full ofenergy throughout the day?

Idrink about a gallon of water a day, eat 7-8 times a day and sleep 8-9 hours anight. With all three working in unison, you can sustain longer periods ofactivity with higher energy levels.

How would you describe yourclasses?

Energetic,Informative, Organized, Methodical, Results Driven, Intense, Life Changing.

What is one fitness mythyou would like to bust?

CarbsDO NOT make you fat. Then again, not all carbs are created equal. You needcertain types of carbs at certain times in the day and for certain activities.The "Fab Five" are oatmeal, sweet potato, brown rice, quinoa andplain rice cakes. Carbs are one of your main energy sources so you need them(in moderation) when you need to expend the most energy.

Tell us a little bit moreabout your specialty as an fitness instructor.

Ispecialize in a few different types of modalities and training methods, mainlyKickboxing/Martial Arts, Sports/Athletic training, and muscle gain/fatreduction.

Besides fitness, what’s onething you’re passionate about?

Nature.I love to be outside in the elements, connecting with the earth andappreciating the energy and opportunity it has to offer. Aside from that, Ialso love water sports such as paddle boarding and kayaking.

What is the one thing youdo every day to stay fit?

Move!Whether it's training 5-6 days a week, riding my bike, playing basketball,working, running, just moving! Movement is medicine.

How do you practice mental health in your everyday life?

Remainingfocused on what it is I want accomplish in my life and reminding myself I'mfortunate to be able to live the life I choose.

As Mind Body Manager of the Exhale Spa at the Loews Miami Beach Hotel, Jessica Schreiner might have one of the coolest gigs around. She gets to hang out a beautiful Miami Beach hotel all day and teach fitness some great fitness classes! We caught up with Jessica for a Quick 10 interview, but you can also follow her on Instagram - @jess_schreiner - or come take class with her at our STAY FIT 305 x Exhale - Art Basel event on December 8th - tickets available here.Tell us about yourself - where are you from and how did you find your way to the 305?I grew up in Plainfield, Indiana - a town outside of Indianapolis. Drawn by the city, beaches, and weather, I attended the University of Miami as an undergraduate and never looked back.How did you get your start in fitness and as an instructor?Fitness was always a part of my lifestyle - I dabbled in everything from yoga to running, barre to spinning, pilates to CrossFit. I never saw myself as an instructor until I finally completed my 200-Hr Yoga Teacher Training. I started teaching because I wanted a side-hustle as a mental escape from my day job ... and now, it is my day job!What is your favorite part of being a fitness instructor?The ability to make an impact on someone's life. I love to connect with my students, to learn about them and what they are here to accomplish. To get them out of their comfort zones and push them beyond their perceived limitations. It is gratifying beyond measure.How do you stay full of energy throughout the day?Mucho cafecito! Oh, and I never skimp out on sleep. I balance my days with time to recharge and prioritize time to rest.How would you describe your classes?Fast-paced, high-energy, sprinkled with powerful poses and smooth transitions. I make the most of every minute so not only do you maximize your workout, but there's no time to think. You'll be surprised what you can accomplish when you get out of your head and into the moment.Tell us a little bit more about your specialty as an instructor.While you can catch me for Yoga and HIIT classes, Barre is my specialty. I love it because it's a safe, total body workout that you can do for a lifetime. I'm extremely hands-on to get you in the proper form so you'll truly maximize the burn in each exercise.Other than where you teach, where is your favorite place in Miami to train?When I'm not in class at Exhale, you'll find me bouncing around other studios on the beach. Flywheel, Barry's Bootcamp, or JetSet Pilates typically make the list.Besides fitness, what’s one thing you’re passionate about?Travel! I have a hard time staying put when there's so much more to see, taste, and experience. So maybe you could also say I'm passionate about good food.What is a long-term goal you are working towards or would love to achieve?Yoga was my first love - I plan to complete my 500-Hr Yoga Teacher TrainingHow do you practice mental health in your everyday life?Truthfully, this one doesn't always come as easy to me. I try to practice acceptance to prevent my mind from being captured into the despair from the past or fear of the future. By accepting things as they are, I don't get caught up in the criticism I read, or that uncomfortable conversation I just had, or the time I wasted sitting in traffic, or the guilt of skipping a workout. Tomorrow is a new day, what a gift!

After living overseas in Rwanda and the Czech Republic for many years, Sam Reynolds finally found her way back to the Sunshine State. Reynolds has an incredibly interesting journey and is always sharing something new on her Instagram - @journeysforthesoul. We caught up with this local Yoga instructor for another edition of our Quick 10 interviews.Tell us about yourself - where are you from and how did you find your way to the 305?I was born in Sylvania, Ohio and I first moved to Miami in 2007 to pursue a Master's degree in international administration from the University of Miami. I moved overseas in 2009 and finally returned to the USA six years later. I eventually made my way back to Miami in 2017. I love Miami for its diversity, wellness scene, and vegan restaurant options.How did you get your start in fitness and as an instructor?I never imagined I'd become a yoga instructor. Before I moved back to the United States in 2014, I lived in Rwanda. I worked at a youth village for orphaned teens. Yoga and fitness were not in my vocabulary at this point in my life.After six years abroad, I finally moved back to Florida. My mom actually invited me to a yoga class and I gave it a try, and I was hooked. I knew I wanted to continue practicing, but I was broke so I offered to clean the studio in exchange for classes. The manager of the yoga studio offered me a yoga training for work. I started my training six months later and I completed my 200-hour course in November 2015. I finally found a way to reconnect with myself and transformed my life to focus on wellness and healthy living.I currently teach throughout Miami, am planning my first yoga retreat, and taught my first international class in Rwanda last year.What is your favorite part of being a fitness instructor?I love offering a space for students to challenge themselves beyond their comfort zone. It's those moments of awakening and empowerment that I love most.How would you describe your classes?My classes challenge students, physically and mentally. I encourage students to approach their practice with an open mind and see where their journey takes them.Tell us a little bit more about your specialty as an instructor.I teach primarily Vinyasa and Yin yoga. I love arm balances and handstands, so I often incorporate those into my vinyasa classes. My students tell me I have a peaceful, soothing voice and that I'm encouraging. My yin classes are typically a means to slow down and de-stress.Besides fitness, what’s one thing you’re passionate about?I love photojournalism. In another life, I'd be a National Geographic photographer.What is a long-term goal you are working towards or would love to achieve?I would love to publish a book on my journeys around the world.What is the one thing you do every day to stay fit?I sleep for at least eight hours a night. I find that when I'm well rested, I make healthier decisions throughout the day.How do you practice mental health in your everyday life?I spend time outside by the water. Being in nature helps me stay calm. I also have a meditation practice.What's your go-to healthy and cheat meals?If I'm being healthy, I'll eat roasted vegetables and tofu. But I love Thai red curry and vegan cookies n' cream ice cream.

Fitness Instructor Lee Jimenez has built quite the name for himself here in South Florida in the few short months since moving from New York City. Better known as @bodybattlefitness on Instagram, Jimenez is bringing his brand of fitness to a studio near you. We caught up with Lee for a Quick 10 interview.Tell us about yourself - where are you from and how did you find your way to the 305? I am a native New Yorker and I moved to Miami this past April. After so many extended winters and constant transit issues, I was ready for a different pace. In January, I ran the Miami Marathon and fell in love with the city. Four short months later, Miami became home.What is your favorite part of being a fitness instructor?The connection I get to make with so many people daily. Everyone has their reasons for walking into their first group fitness class. It is up to us to motivate them to go beyond their initial expectations and break some personal boundaries to create change. I love the impact I can make on someone’s day, week and beyond.Tell us a little bit more about your specialty as an instructor.I teach over 14 modalities and have seven certifications including yoga, cycling, Kettlebell Concepts, TRX, and Concept 2 rowers to name a few. Being well versed in different modalities has made me a better fitness professional. Understanding not only the mechanics of the body but how we can functionally train to be better for our lifespan.How do you stay full of energy throughout the day?I take a lot of time to reflect and put things into perspective. I am my most authentic self when teaching, and when I look back at my previous career, my gratitude for today lifts me up every day. Besides, my spirit animal is Godzilla, so I only know how to be larger than life.How would you describe your classes?When you walk into my class, you are no longer who you are outside. Be ready to get uncomfortable, because I give you want you need and none of what you wanted. At the end you will be glad you did.Other than where you teach, where is your favorite place in Miami to train?My personal workouts are Crossfit focused so I go to boxes like Society Barbell & Fitness and Reebok Miami Beach.Besides fitness, what’s one thing you’re passionate about?Advocacy for better public nutrition. I am vegan and the research I have done in comparison to a meat-based diet has been the major stepping stone in my personal health. I have been vegan for four years, and prior to that, I had a lot of illness. All those issues disappeared and have stayed gone since being vegan.What are you excited about right now?Growing my Body Battle Fitness brand in Miami and my trademark signature formats: IGNITE, XTREME and RIPPED. You can take all three of the formats with me at Anatomy Fitness.What is the one thing you do every day to stay fit?Meditate - a healthy mind leads to a healthy body and a consistent regimen.What's your go-to healthy and cheat meals?Kale, spinach and quinoa sautee. I don't believe in cheat meals.

It's not uncommon to feel run down or like you're running on empty when living a fitness lifestyle. Taking time to reset and recharge is just as important as the time you put in during your workout. We asked 17 Miami trainers how they recharge when they feel like they are running low on energy.Djinji Brown @solbox_fc – “Recharging is as much of a mental process as it is a physical one. Rest, relaxation, hydration and nutrient dense meals gets the job done for me every time.”Evelyn Curry @ecurry – “Whenever I feel unmotivated or burnt out, I change up my workout routine. Rather than lifting weights, I’ll try something new like Pilates or make riding my bike to lunch my exercise. A change of scenery and place is always refreshing.”Peter Davidson @peterdavidsonii – “When I’m feeling low on energy and need to re-up, I have a Celsius energy drink and play Beyonce or Rick Ross. It works every time!”Lorraine Haddad @lorrainehaddad – “I tell myself, ‘are you gonna let yourself down today?’ No, suck it up and think of how good you’ll feel after you’re done. It’s only an hour and no one’s gonna do the work for you.”Lee Jimenez @bodybattlefitnesss – “I recharge through yoga and meditation. Allowing myself to take a breath to recharge and go beyond whatever needs to get done for the day.” Natalia Maldonado-Feinberg @iamwellnesswarrior - I literally bounce for energy removing any stagnant energy. I start with gentle shaking and bouncing in the knees with deep breaths. Then I do some face, head and heart tapping with some simple affirmations. “I am energized. I am grateful. Life is good.”Steph Orillo @steph_unmasked – “When I am feeling low on energy I try to move my body for a quick endorphin dump in my brain (endorphins make you feel good). I do something simple like jumping jacks, air punches, or twerking for just a minute or two. Also, can't leave out meditating gratitude toward the universe.”Cristina Ortega @highonyoga - "I recharge mentally and physically by getting to my mat, focusing on restorative poses and my breath."Victoria Posner @victoriaposner – “When I’m feeling low on energy I throw on some music and head outdoors. Being outside reduces stress and many of the other things that leave you feeling drained. Get out more and breathe more.”Suyumi Quiroz @suyumiquiroz - "My recharge starts by accepting the need to take a day off and shut down my brain. That starts by turning off all ways of communication and social media. I usually take a day for myself at the beach. After a day at the beach, I'll take a cold shower. I also recharge by drinking enough water, having some chicken noodle soup, lighting candles, reading a book, Netflix, and sleep.Nikki Reifschneider @nikki_reif – “I love to recharge with a solid day of R&R which includes a massage, day at the beach, or a Netflix couch binge! Never underestimate the power of a good ‘me-day’ to do what you enjoy!”Jessica Santiago @fit_fab_foodieny – “Whenever I feel low on energy and extremely fatigued, I know it’s my body’s way of saying slow it down and get some sleep! Add some water to that and a properly rested and hydrated body can conquer the world needless to say your workouts.”Allison Santini @allisonsantini – “Nothing beats a great nights sleep when it comes to keeping my energy up. When it’s feeling low, my go-to’s are acupuncture, meditation, and a cup of #SantiniStrong Wellness ‘Hype’ tea.Samuel Simpson @simpson_bfit – “Get a good night of sleep, wake up and disconnect from the outside and connect with nature. Paddle board, go for a walk or bike ride, and soak up some sun. I know it’s no magic pill, but if it ain’t broke don’t fix it.”Steph Shames @shamelessbysteph – “Whenever I’m feeling low on energy, especially before teaching, I’ll grab a matcha latte and jam out to playlist on my way to class to get hyped. It works 99.9% of the time.”Regine Santa Maria @bodygoal_re – “To recharge, I usually take a step back, a deep breath, and realize my 'why' and motivations, which are usually my kids and the wellness and knowledge to help others obtain their goals.”Mike Vouvounas @_mike_v_ - “I try to use my few hours of downtime in the middle of my day very wisely and get in a 20-30 min power nap. If that doesn’t do the trick and I’m still struggling with low energy before a workout, I try to snack on some fruit (apples for me) and drink a lot of water (or sometimes a cold brew). Once I’m at the gym, I crank up my favorite EDM, 90s Rap, or the Kelly Clarkson Christmas album during the holidays.”

Who doesn’t love a good cheat meal? After a long workout there is nothing better than chowing down on your favorite meal to celebrate your hard work. Even the instructors who push you through your favorite workouts love a good cheat meal every now and then. So we asked 20 of Miami’s fitness professionals and trainers where they like to go to chow down on their favorite cheat meal. Here’s what they said:Kira Alvarado – Instructor, TruFusion Coral Gables & Exhale: “I love the Mister 01 Claudio Pizza”Aubrey Bailey – Instructor, SoulCycle: “I love the chicken nachos from YardHouse.” Adam Becker – Owner, Society Barbell: “Beaker & Gray is where I go for my cheat meal. Love the cheeseburger Croquettes, Pork Belly, and Brown Sugar Wings. For dessert I get the Chocolate Chip Cookie and the doughnuts with a Vanilla Milkshake Shooter. I love a Rye Old Fashioned to wash it all down!”Gui Dapelo – Instructor, Barry’s Bootcamp: “My favorite cheat place is Michael’s Genuine Food & Drink. My favorite is the ribeye steak. Their ribeye steak is a part of Miami Spice!”Jil Deviscour – Instructor, Epic Hybrid Fitness, Trainer, Equinox: “Perricones Marketplace Fiocchi Gorgonzola!”Skye Gallagher - Wellness Coach: "Bacon Wrapped Dates at SugarCane. I could eat them any day!"Ashli Katz – Creator, Creative Movement Method & Ballet Body Flow, Instrucot, FlyWheel: “It’s a tie between Lucali Pizza and the Brunch at Upland!”Kaisa Kerwin – Co-Owner, The Fit Shop: “Pubbelly! Love the Butter Crab Roll, Tuna Pizza, and Truffle Corn.”Lee Lentz – Instructor, FlyWheel: “I love Yardbird’s chicken and biscuits – it’s the best!”Matt Miller – Owner, Sweat 440: “24oz Porterhouse from Red Steakhouse”Gina Palazzi – Trainer, CKO, The Fit Shop, Fitbox Method, Mickey Demos Boxing & Fitness, & Bodytek: “I am obsessed with Casa Tua Cucina in Brickell! Their ribeye steak and whole wheat veggie pasta with gelato to end the meal is my go-to.”Nikki Pepper – Trainer, Anatomy: “My favorite cheat meal is the Nutella donut at The Salty Donut!”Dan Phalen - Yoga Teacher, Sol Yoga: "My cheat meal has to be duck fried rice from Komodo."Sam Reynolds – Yoga Teacher, TruFusion Coral Gables: “Tofu Red Curry at Lung Yai Thai Tapas.”Laura-Ann Roberts – Trainer, Equinox, TruFusion Coral Gables, Dance Body, Sweat Studio Miami: “ Being a native New Yorker my go to cheat meal is of course pizza! It’s hard to find a good NY slice here but I heard Pizza in North Beach does the trick!”Analys Romao – Trainer, Society Barbell & Fitness & Beat the Gym: ”My favorite cheat meal in Miami happens to also be voted ‘Best Veggie Burger in America’. I love the veggie burger at Love Life Café in Wynwood, also it’s one of the cleanest cheat meals you can have!”Shana Saka – Co-Creator, Hybrid Flow; Instructor, TruFusion Coral Gables: “Zak the Baker! I love the vegan banana break, actually just all the bread there.”PJ Venturino – Instructor, Fitbox Method, Sweat Studio, Beat The Gym, Edition Hotel: “Kush in Wynwood. I get the Lokal Burger with sweet potato fries.”Illyssa Vivo aka V – Personal Trainer: “Mexican food makes me weak, so I love Coyo Taco. I get the taco pescado, pulpo, and carne asada with a side of guacamole, corn off the cob and a cold Modelo.” Grant Weeditz – Body Architect, Anatomy: “I love Naiyara. I get the Salmon Tacos, Bok Choi, Beef Jerky, and the Sunset Harbor roll.”

August 15 is National Relaxation Day and we are here for it! The STAY FIT 305 community goes so hard day after day to achieve fitness goals and the successful ones will tell you that rest, recovery and relaxation need to be a part of your regimen. We caught up with Dr. Elizabeth Trattner, Acupuncturist, Chinese & Integrative Medicine Expert based here in the 305 and asked her "how does one relax?" Here's what she had to say:

1. Get Outdoors - Plenty of us are outside getting in a bike ride or a run, but there's a way to incorporate the outdoors into your recovery and relaxation as well."Plan a day trip somewhere outdoors you know with bad cell phone reception, or take all apps off your phone and restore them after the trip," says Dr. Trattner. "In 2010, Dr. Todd Braver, a neuroscientist and neuropsychologist at Washington University, went into nature with four other colleagues to understand how the brain is overtaxed by heavy use of technology. These scientists found that being outside in nature can refresh the brain and also increase attention and focus."
2. Acupuncture - Acupuncture may seem intimidating with all those needles, but the benefits are endless, including improving moving, relieving pain, improving sleep and more. Dr. Trattner says, "acupuncture is performed using very fine needles, which are appropriately applied to promote healing. Deficiencies are tonified and excesses will be dispersed and reduced. Energy, or Qi, flows up and down the meridians or pathways. Sometimes the energy is blocked, deficient, excessive or unbalanced. This puts the body out of balance and in turn, causes illness. Acupuncture restores homeostasis and encourages healing."
3. Salt Soak - From salt baths to salt lamps, salt is very trendy right now, but there's many reasons why. Dr. Trattner says, "the beach is an incredible place to relax. The combination of nature and salt water has a positive effect on the mind and body. If you can’t make it to the beach, I highly recommend soaking in salt baths."
4. Keep a Journal - We're always running our bodies through the ringer, so why not work on mental fitness?"Journaling is a way to engage the creative spirit within you and get out what is called 'free flowing anxiety,'" says Dr. Trattner. "You do not need to be a world class writer to journal. In fact, I keep a picture journal instead. Keeping a journal helps free your mind. You can write, use imagery and if you’re really talented keep many thoughts in your journal. I use this type of journaling to channel what is deep in my subconscious mind."
5. Swim - Swimming is not only one of the best workouts you can do, but it's yet another way to relax. Dr. Trattner says, "swimming in the ocean is harder than a traditional swimming pool, as there are currents and waves that make you use your abdominal muscles (and all your muscles) even more. The ocean is the very best meditative place you could possibly be on National Relaxation Day. Saltwater induces relaxation, resets your physiology, regulates stress hormones, increases concentration and reduces tension."

Going to one of our STAY FIT 305 events means two things: 1) you're going to SWEAT... hard. And 2) you're going to leave with your hair braided by Elle Air Beauty Bar. We want you to enjoy those fly ass workout braids any time you want so we worked with Elle Air to put together 5 easy braids you can do at home before your workout, guaranteeing you're looking good while you're working out.A few tips before getting started...

1. Use dry shampoo before your workout so it's working while you're working! It'll absorb sweat and oil as your hair releases it vs. trying to fix it after your workout. Pick one up for $5 at your local pharmacy.
2. Use small elastic bands instead of the traditional pony holder - clear for Blondes, black for Brunettes, colorful to jazz it up!
3. Every time you finish a braid, lightly pull it apart as you go down so it looks extra voluminous

Now onto the braids, done by Elle Air stylist Shannon Atily, (@inthenameof_hair):

2. Dutch Braids

1. Part your hair from the crown of your head, between your eyebrows, to the base of your neck - this will create two even sections of hair on the left and right sides of your head. Section one off with an elastic band. With the other section, start at the top by grabbing a small section of hair toward the front of your part and part that into three. Start to braid, left section under the middle, right section under the middle, and grab a finger’s width worth of hair each time you braid sections under each other. Fasten on end with elastic. Repeat on other side. Braiding under is what gives you that raised braid look - and what makes it Dutch vs. French!
3. Fit Space Buns

1. Part your hair from the crown of your head, between your eyebrows, to the base of your neck - this will create two even sections of hair on the left and right sides of your head. Secure on section with an elastic. With other section, part from the top middle part to the top of your hair each ear to section off the front piece. Start at the top by grabbing a small section of hair toward the front of your part and part that into three. Start to braid, left section over the middle, right section over the middle, and grab a finger’s width worth of hair each time you braid sections over each other. Braid to the top, back of your head. Grab bottom section of unbraided hair and bring up to the braided hair to create a bun. Repeat with other section.
3. Quick Crown Dutch Braid

1. Part your hair from the crown of your head, between your eyebrows, to the base of your neck - this will create two even sections of hair on the left and right sides of your head. Section one off with an elastic band. With the other, starting at the ear, section into 3 sections and braid the left over the middle, the right over the middle, down to the bottom. Secure with elastic band and repeat on other side. This will be two simple braids toward the back of your head. Take one braid and flip it out and up to fasten at the top, middle of your head with a bobby pin, being sure to run the bobby pin through the elastic to make it more secure. Repeat with other side.
3. Lazy French Braid

1. Brush hair back, away from the forehead and face. Part top and bottom evenly into two sections. Secure bottom with elastic. With top section, part into two sections vertically, and tie as you would a knot - this makes the braid secure at the top. Untie bottom of hair and part separately into three sections. With the top left section, grab the bottom left section and pull over the bottom middle section. Repeat the same process on the right side. Braid down to the bottom and secure with elastic band.
3. Half Up, Half Down

Part your hair from the crown of your head, between your eyebrows, to the back top of your head. Part both sides to the top of the each ear to section off the front pieces. Brush front part back, away from the face. After your ear, part section into three and braid the “legs” of that section of hair to the bottom. Fasten braid with a small elastic band. Repeat on other side. Cross two braids in the back and secure with another elastic band or a bobby pin.You can get your hair braided by Elle Air at any time, starting at $25. They also are a full-service hair salon, offering color, cut, blow outs and more. Elle Air is located at 9480 Harding Avenue, Surfside, FL 33154.

Fitness instructors and trainers inspire us with words of wisdom to push through the toughest moments of a workout. But how do our beloved motivators push themselves? We asked 18 of your favorite Miami fitness instructors what is a mantra that they live by. Here’s what they had to say.Juliana Aerhee - Yoga Teacher, Sol Yoga, Rise and SoulShine: "Love> Fear. The Choice is always yours."Rick Chavez - Instructor, TruFusion Coral Gables: “You never lose in life, you either win or you learn. There is always room for growth.”Alvin Davie - Instructor, The Box Miami: “F*#K Fatigue!" Fatigue is the killer of all dreams, when you learn how to conquer it you ascend to another level.Christa DiPaolo - Co-Creator, THE CUT & THE CUT: Jump Rope: “Find your balance of both fitness & fun!" It’s absolutely ok to be both healthy AND enjoy life to the fullest.Gabrielle Fioravanti - Instructor, Spartan Training Gym: “We have one life. Live, love, and travel as much as possible”Dwayne Frection - Instructor, TruFusion Coral Gables: “Fitness isn’t a way of life. Fitness is life.”Skylar Hauswirth - Yoga Teacher & Founder, MAHAM Yoga: "Always stay positive. Be the energy you want to attract, because what you sweat is what you get."Lorin Jetter - Instructor, Club Pilates & Anatomy:"As long as you crawl into bed at night a better person than you crawled out in the morning, it was a good day."Jacqueline Kasen - Instructor, Anatomy: "If it was easy everyone would do it. Its the hard that makes it great."Keyen Lage - Trainer, Equinox; Founder, The Undefined Diet: "To figure out what you want to become, you must first understand why you are the way you are. All change starts with retraining your mind."Anthony Mendez - Health & Fitness Coach: "Strive for progress, not perfection."Elisa Miller - Instructor, JetSet Pilates: “Yes, You Can!" Your mind is the strongest muscle; it will push you beyond your wildest imaginations. Flex it!Adrian Molina - Founder, Warrior Flow: “Sometimes, less is more.”Amber Riposta- Creator, Built for Her: "Perseverance must finish it's work so that we may be complete"Amy Segal - Instructor, Flywheel: "Spin, sweat, sing, smile & sculpt."Kellie Skiorksi - Instructor, Barry's Bootcamp & Green Monkey Yoga: "All moments become memories. You're hot, you're sweaty, you're tired in the moment. But when you look back in the memory will it be one of you giving up, or one of you giving it your all."Judy Slow - Trainer, UFC Gym: "Look good, feel better." I love the energy and mood that comes with working out and fueling your body. I love watching clients learn to make working out a lifestyle change and not just a phase.Manning Sumner - Owner, Legacy Fit: "No Days Off - it's about making the most out of every day given, being the best version of yourself that you can be."

Frankie Ruiz got angry during his daily runs around Miami. He was practically tripping over trash discarded along streets and sidewalks. The city was a dump.Ruiz took action. Inspired by an environmental fitness phenomenon that is sweeping our abused planet, Ruiz began plogging. The practice started in Sweden, where people combined jogging with “plocka upp,” or picking up, which became “plogga,” which became plogging. Runners carry trash bags and collect litter on their routes. It’s a way to beautify the outdoors, not to mention add squats and core work to your run.Ruiz, the Pied Piper of running in Miami, led the first organized plog on Earth Day along the Miami River. Now he is marshaling the 700 members of his eight recreational running clubs to try plogging. On Tuesday, 500 showed up for the weekly downtown Brickell run and Ruiz handed out gloves and 120 plastic bags recycled from the Miami Marathon, of which he is co-founder, and offered raffle prizes to those who returned with a full bag. They ran north to Seventh Street, then south beneath the Metrorail tracks to Vizcaya station and back.“People were in awe at the amount of garbage they collected,” he said. “They say, ‘Wow, we didn’t realize how bad it was.’ A runner from Brazil commented that Miami is starting to look like Latin America, where piles of trash are piled next to overflowing trash cans.“We were picking up trash in yards, swales, medians. It’s a magnet — trash attracts more trash. And it’s depressing because we grow numb to it.”By the end of the evening, the group had filled an entire dumpster. They picked up hubcaps, diapers, tire chunks, cans, cups, bottles, wrappers, cigarette butts, fast-food containers, socks, pants and shoes.“Some people think this is the city’s job,” Ruiz said. “Well, we are the city. We can’t expect the government to do everything for us. This is everybody’s problem.”The world's daily output of 3.5 million tons of solid waste is expected to double by 2025 and triple by 2100, according to a study in Nature magazine.In a seaside city like Miami, trash can be particularly harmful if it adds to the plastic buildup that is contaminating our oceans and killing marine life. The Ocean Conservancy estimates that 8 million tons of plastic are dumped in oceans each year, adding to the 150 million tons already circulating. The Great Pacific Garbage Patch is now four times the size of California.“The garbage makes it to the ocean eventually,” Ruiz said. “Let’s collect it before it gets to the shoreline.”Plogging may be a bit cumbersome but the extra bending burns additional calories and uses different muscles. Ruiz suggests doing it once a week or once a month. Run with others and switch off carrying the bag. Even picking up half a dozen soda cans will help make a difference.It’s catching on, from California to France to Australia, where a plogger posted the message, “Fantastic to see more and more people looking after their local trails by taking a rubbish sack when they head outdoors. It’s scary how easy it is to fill one up!”Ruiz, who is the Chief Running Officer for Lifetime Fitness and coach of Belen Jesuit prep school’s dominant distance runners, said plogging allows runners “to do good and do yourself good at the same time,” he said. “We can also set an example, motivate people and make those who litter think twice about carelessly tossing their trash.”Ruiz’s plogging campaign is part of his larger effort to make runners, walkers, cyclists and paddlers into civic watchdogs and advocates for infrastructure maintenance and improvements — everything from potholes to burned-out street lights to broken water fountains to overgrown parks to dangerous intersections.“People who go out and exercise are creatures of habit, and they’ve got the eyes to observe recurring problems,” he said. “These are easy ways to be involved in and excited about your community.”*This article was originally published on the Miami Herald by Linda Robertson and can be found here.

June is LGBTQ pride month! Scroll down to see 15 LGBTQ Fitness Trainers in Miami You Need to Follow. Book a class and get ready to feel inspired!Rachel Curtis – Instructor, JetSet Pilates

• Follow - @rachibunny
• Where to Find Her – JetSet Pilates

Dani Dellarco – Instructor, SHMLS / TruFusion

• Follow- @dellarcodv
• Where to Find Her – SHMLS & TruFusion Coral Gables

Patrick Frost – Instuctor, Barry’s Bootcamp,

• Follow- @patrickfrost2
• Where to Find Him – Barry's Bootcamp

Roger Garcia - Instructor, SoulCycle

• Follow – @rogerxsoul
• Where to Find Him – SoulCycle

Vinny Gilberti – Instructor, JetSet Pilates

• Follow- @vinnygilberti
• Where to Find Him – JetSet Pilates

Roberto Guzman – Instructor, Barry’s Bootcamp / Anatomy

• Follow - @robertogtrainer
• Where to Find Him – Barry's Bootcamp & Anatomy Fitness

Raul Jimenez – Instructor, SoulCycle

• Follow- @thisisrara
• Where to Find Him – SoulCycle

Kaisa Kerwin – Co-Founder, FitShop

• Follow – @kaisakerwin
• Where to Find Her – FitShop

Natalia Maldonado-Feinberg - Instructor, TruFusion Coral Gables

• Follow - @iamwellnesswarrior
• Where to Find Her – TruFusion Coral Gables

Jo Murdock – Instructor, MAHAM/ The Barre Code

• Follow – @flowwj0
• Where to Find Her – MAHAM & The Barre Code

Brandon Reed – Instructor, RedBike

• Follow - @ridewithreed
• Where to Find Him – RedBike

Rachel Robinson – Instructor, Barry’s Bootcamp

• Follow - @rachel_fitness
• Where to Find Her – Barry’s Bootcamp

Mike Verdugo – Instructor & Owner, BodyTek Fitness

• Follow - @trainermikeyv
• Where to Find Him – BodyTek Fitness

Joyce Acros – Instructor, FloYo Coral Gables

• Follow - @jdawww
• Where to Find Her - FloYo Coral Gables

Peter Davidson – Instructor, Rise Nation

• Follow - @peterdavidsonii
• Where to Find Him – Rise Nation

TRX rose to popularity through it's low impact yet high-results format, that involves body weight suspension focusing on strength, balance, flexibility and core stability.

*Read: North Miami Beach Heats Up With Newest Resident: Sweat Studio*

We caught up with Sweat Studio Miami Founder, Rikki Heiken, who has introduced a heated TRX class at her North Miami beach studio. An avid promoter of TRX training, Heiken showed us a few TRX exercises anyone and everyone can be doing, no matter your experience or fitness level.Standing Low RowThis exercise fires up the whole back, and what’s nice is you can choose your resistance. The closer you stand to the anchor point the more body weight you put into the suspension straps – making the exercise more difficult. For less weight, simply step away from the anchor point, putting less weight into the straps.Start by facing the anchor point and extend the arms so that you’re in a hinged plank. With your palms facing in, bend your elbows and bring your hands just under the armpit.

Standing Bicep CurlSimilar to the standing low row, the standing bicep curl can be adjusted to cater to all fitness levels. The closer you stand to the anchor point the heavier weight you will have in those bicep curls.Facing the anchor point in your hinged plank, lift the elbows to shoulder height, extend the hands out and bring them in for a bicep curl. This exercise not only works the biceps, but because you are in the hinged plank you are activating the abdominals and glutes.

Overhead SquatNot your basic squat. The overhead TRX squat engages your back muscles as well. This is a full body mobility and stability exercise, challenging the core, back and glutes.Stand facing the anchor point, place the back of your hands in the foot cradles with your arms extended overhead. Lower your hips toward the ground while driving your hands back and keeping your arms extended. Drive back up by pushing through the heels.

Balance LungeThis lower body exercise is for strengthening the glutes. Facing the anchor point, with your hands on the handles, Center one leg to the anchor point then move the other back into a lunge without ever touching the knee to the ground. Drive back up by pushing through your front heel. This is a great exercise to lead into a single leg squat to further work the glute.

Sweat Studio is located at 17017 West Dixie Hwy, North Miami Beach, FL. For more info visit www.sweatstudiomiami.com.

Steph Shames, owner of SHMLS Cycling Studio inside Brickell's House of Movement, knows a thing or two about staying body positive. Struggling with keeping a positive body image for herself and battling an eating disorder, Shames felt inspired to change the vibe in boutique fitness. SHMLS Cycling Studio is the first boutique fitness studio dedicated to body positivity.Shames shared 5 tips to staying body positive with STAY FIT 305:

1. Stop comparing yourself to other people. “Your body is your body and is always going to be different from other peoples’ bodies, ” says Shames.
2. Take the power from things you can't control and channel it toward the things you can. Shames told STAY FIT 305 that, “The way our bodies digests and processes food plays a big part in understanding our body's image. How your body processes food is something you can't control."
3. Chose workouts the make you feel strong and empowered. “I created SHMLS to be a workout that is less about reaching a number on a scale and more about improving your confidence during class to carry that feeling into everyday life, ” says Shames.
4. Surround yourself with positivity. “I went through a huge Instagram purge un-following accounts that I felt were not helping my self-esteem and body image,” Shames tells STAY FIT 305. “Try to delete accounts that make you feel bad about your body, and follow accounts that uplift and inspire you.”
5. Remind yourself that there are parts of your body that you love. “This can be anything, from your hair to your toes,” Shames says. “Pick one thing about your body you love and put more energy into loving that one thing.”

Follow these tips to help stay body positive, and get even more inspired by trying a class at SHMLS Cycling Studio. All of the instructors at the studio have a unique story that focuses on self-acceptance and self-love. The studio is running a special for the month of May to celebrate their grand opening on May 19th. Classes for the month of May are $18, and include spin shoes and water. Your first class at SHMLS Cycling Studio is always free. Classes can be booked though the studio’s website.

Starr Hawkins, instructor at Barry’s Bootcamp, JetSet Pilates, and The Box, knows a thing or two about getting your booty into shape. Starr’s classes are known for making your booty werk to heavy beats.STAY FIT 305: What kind of music do you workout to?Starr: “I love working out to motivating music. I love Trap and Rap music. The more bass and the more intense the lyrics, the better. I want a beat I can get lost in while I workout.”STAY FIT 305: What does music mean to you?Starr: “To me, music is therapy. The right song can completely change how I feel. When I workout, the right song can make me push harder, run faster, and go further. With out music, working out just wouldn’t be the same.”Starr's Favorite Booty Beats:

• "All Of The Light" (Remix) - Evil Empire
• "MotorSport" - Migos, Nicki Minaj, Cardi B
• "Bad Bae" - ChildsPlay, Onderkoffer
• "HUMBLE."(SKRILLEX REMIX) - Kendrick Lamar

Listen to the complete playlist on STAYFIT305's Spotify.

Kaeli Sweigard was devastated when she was dumped by her boyfriend. One of the things they had in common was an interest in combat sports, and Sweigard turned to this shared interest to get her through the breakup. The 30-year-old digital marketer, who lives in Toronto, remembers, “I was so upset and didn’t know what to do, and one of my jiu jitsu mentors told me that I should train every single day that I thought about him. So, that’s what I did.”Sweigard started referring to her jiu jitsu practice as her new boyfriend. Her body changed, but so did her attitude. “I became more fit after the breakup once I started taking training more seriously," she says. "Even just the mental shift of taking training more seriously and relying on it as a positive focus in my life changed the nature of my training.”Sweigard’s response to the breakup—getting fitter, happier, and more productive—was generally beneficial. And this is the kind of narrative that’s often applied to a "revenge body," a tabloid term popularized in the last decade with reference to celebrities.The archetypal example, of course, is a member of another excruciatingly famous family. Khloé Kardashian has long been seen as the poor-rich-girl of the Kardashian clan, due mainly to being slightly less svelte than her sisters. Following her split with basketball player Lamar Odom, she poured energy into slimming down. And her “revenge”—against her ex-husband, her sisters, and her viewers—was made complete in January 2017, the month after her divorce was finalized, with the premiere of her weight-loss show Revenge Body with Khloé Kardashian. The woman famous for her revenge body was now peddling her ability to shepherd others through the same process.The work of Lora Park, a psychology professor at the University at Buffalo, offers some clues as to who’s most likely to seek out this specific type of physical transformation. Park and colleagues have extensively researched self-esteem and the degree to which this is based on appearance and relationship status. Park explains, “those with low self-esteem who based self-worth on others’ approval were more concerned about appearing attractive and physically fit.”One advantage of seeking out validation from others based on attractiveness is that this is less risky emotionally. As Park says, “Appearing attractive to others doesn’t necessarily require interacting directly with others. Thus, one can protect their self-esteem and avoid potential rejection by focusing on their appearance, rather than focusing on their internal qualities like being warm, caring, or kind.”Psychologists like to talk about intrinsic enjoyment versus introjected self-regulation—or, in layman's terms, doing something just because you’re into it versus because your self-worth hinges on succeeding at it. This motivation matters: “This is what contingencies of self-worth represent. When people stake their self-worth in a domain, like their appearance or on being in a relationship, then they feel like they have to look good—and not look bad—or have to have a boyfriend or girlfriend in order to feel like they have worth and value as a human being," Park says. "That’s a lot of pressure, especially since people can’t always succeed in the areas in which they stake their self-worth.”Park’s work also suggests that having high "appearance-based rejection sensitivity" (anxious worry about being rejected based on looks) and "relationship contingency of self-worth" (a sense of self-worth that depends on a significant other) may affect one's motivation to seek out a revenge body, particularly for someone who’s been dumped. People with these vulnerabilities “are most at risk of experiencing negative consequences, and subsequently, are the most motivated to repair their self-esteem following [a] threat.” These kinds of vulnerabilities are also heightened in the social media era of constant photo sharing.This doesn’t mean that every case of post-breakup fitness is psychologically harmful. For one thing, it’s possible to move from external to internal motivations. And those external improvements to self-esteem can be especially helpful when the breakup is still raw. “We do get reinforced for losing weight and getting ourselves fixed up," says Amy Flowers, a licensed clinical psychologist specializing in body image. "A lot of people are going to say, gosh, you look great. So that kind of reinforces that behavior."There are also some common-sense reasons that someone might cope with a relationship breakdown by hitting the gym. A breakup can feel disorienting. Working on a revenge body, Flowers says, is partly a control issue. It may be an illusion of control, but “it’s a way of feeling like I’m doing something. I’m not just going to sit here and languish; I’m going to do something to try to improve myself.”And, of course, newly single people often have a lot of time on their hands. “Number one, it gives you something to do. Get out of the house, go to the gym, don’t isolate,” Flowers says. "There’s a desire to increase attractiveness, especially for women, and possibly to attract a new partner. But newly abundant time and energy also means that a breakup is a good time to decide who you are and what you want, Flowers adds.In Sweigard’s case, she’d been wanting to ramp up her martial arts training. The catalyst was her breakup, but it turned into a lifestyle, as documented on her jiu jitsu blog. As Park and her colleagues have pointed out, the pursuit of self-esteem can be costly. Shiny exemplars of successful revenge bodies may be more likely to persist in Instagram feeds, but it’s useful to ask about what’s motivating these folks.Whatever the motivation, it’s clear that the concept of the revenge body is very twenty-first century. As Park says, “this notion of 'revenge bodies' makes sense because appearance is the currency of our times in terms of a relatively quick way to attain status, approval, and boost self-esteem.”*This article was originally published on Vice by Christine Ro and can be found here.