People

It's no secret that most Americans are suffering from moderate to high levels of stress. In fact, 44 percent of survey respondents reported that their stress levels have increased over the past five years, according to an American Psychological Association study on stress.Some of the top companies in the world, like Google, Salesforce, Aetna, Blackrock and Bank of America and Goldman Sachs Group, have all rolled out "mindfulness training" in recent years, to help their employees cope with the amount of stress being placed on them, and to improve leadership skills and collaboration, and to decrease healthcare costs.Enter South Florida fitness entrepreneur Myk Likhov. Best known as the founder of Modern ŌM and Green Monkey Yoga, Likhov has a keen eye for spotting voids in a marketplace, and quickly filling it with a desirable consumer experience. His latest venture looks to help the South Florida community subdue the copious amounts of stress that build up from every day life, via the Modern ŌM Meditation Club."People are overstimulated," says Likhov. "The Modern ŌM Meditation Club is an outlet for people looking to shed the stress of the daily grind."Based out of the Modern ŌM loft in Midtown, the Modern ŌM Meditation Club offers members three sits a week for just $39 a month."We want people to embark on a mindfulness lifestyle that is effortless to them," says Likhov. "We have more problems and friends than we can deal with. If you don't take back control, you'll never get it. The club is about connecting with others as it is yourself. People there want to be there and be present."The Modern ŌM Meditation Club has plans to expand around town, and introduce themed sits like, "Bro & Beers," a "just for men meditation" or "Mindful Moms" for women.The Modern ŌM Meditation Club is offering 111 founding memberships to the club which starts on May 16, that will receive special perks over time.STAY FIT 305 readers get a special promotion. Use code STAYFIT to get $10 off the first month.For more information, visit https://www.modernom.co/products/miamimeditations.

Allison Santini, well known for leading sweat filled spin classes at SoulCycle, has found balance and relaxation through her own line of essential oils. Santini suffers from chronic fatigue often feeling drained emotionally and physically. She turned to more holistic forms of medicine to find ways to recharge and become #SantiniStrong.“From my job working out all day I had to learn how to protect myself from the ups and downs. I started trying different things such as essential oils, blending different ones I was using together and noticed they were much more powerful,” says Santini.Instead of using multiple oils to create the desired effect she wanted, Santini created her “Balance” essential oil blends. In collaboration with Monica Redondo, founder of Wholistic Oils, Lit, Chill, and Love oils are all you need to feel energized or relaxed.

Lit contains oils from rosemary, ginger, and lemongrass, all of which bring about an energizing and uplifting feeling. On the other hand, Chill contains oils from peppermint, geranium, rose, lavender, and roman chamomile, all of which deliver a sense of calm and mellow.“I really want to bridge living a healthy lifestyle with nightlife," says Santini. "There are more toxic ways for people to achieve feeling energized or relaxed, and I want to show people that essential oils can be just as powerful.”The last of the “Balance” kit is Love, a body oil containing rose, sandalwood, and pink grapefruit. Love is intended to refresh and recharge skin. All of the oils are extremely easy to use. Just, roll the oils on your pulse points when needed.What makes Lit, Chill, and Love so unique from other blended oils? Each oil blend comes with a tiny piece of rose quartz at the bottom of the bottle. The rose quart in each bottle has been charged under the last full moon, giving each of the oils energizing vibrations.

However, essential oils are not for everyone. For those who have sensitive skin and cannot use certain oils, Santini is making tea that will have you feeling Hype, Zen, and Healed. Using the same idea from her oils, Santini’s line of teas will bring about a sense of energy or calm.Lit, Chill, and Love can be purchased as a kit or separately. All oils can be purchased directly through Santini’s personal website. Be on the lookout for more information about Hype, Zen, and Heal. The teas will be available for purchase starting June 2018.

Sam Simpson, operating owner of B-Fit Miami, has been training SWAT officers for three years. By modifying simple exercises such as squats, lunges, push-ups and pull-ups, Simpson gives officers the added challenge they need to push their bodies to the next level. See if you have what it takes to train like those who serve and protect the 305. Try some of these modifications in your own workout.

1. Pull Ups: Simpson’s favorite pull-up modification is what he calls ladder pull-ups. In this ballistic adaptation, find two bars spaced roughly 6 inches apart from one another. Start at the lower bar and pull yourself up to higher pull-up bar. Lower back down to the starting bar to perform the exercise again.
2. Walking Lunges: SWAT officers often times find themselves walking in a crouched position to maintain low profiles. Modify your walking lunges by staying as low to the ground as you can for the entire set. Instead of returning to a standing positioning in between walking lunges, stay in a low crouch. Make this modification even harder by holding a set of dumbbells.
3. Squats: Simpson likes to use contrasting movements instead of rest in between sets of squats for his SWAT clients. “Contrasting sets are great for building explosive power and developing quick movements needed in tactical situations,” says Simpson. Trade in your rest time after a set of front squats for a set of box jumps.
4. Push-ups: Increase the demand of traditional push-ups by using sliders. Alternate sliding your hands up and away from the body while doing push-ups. This modification will make you feel as if you are doing one-handed push-ups. Simpson also likes plyometric push-ups as a way to increase demand in this simple exercise. Instead of pushing up like you normally would to return to the start of the exercise, explode up and try to gain as much height as you possibly can before returning to the starting push-up position. Build your plyometric push-up strength by starting with one hand on a medicine ball and the other on the ground.
5. Rope Climbs: What is Simpson’s favorite exercise for his clients? “Superset rope climbs. Rope climbs are part of the SWAT fitness test. I try to incorporate rope climbs to prepare SWAT clients,” says Simpson. The modification is simple - try climbing a 15-foot rope twice without letting your feet touch the ground in between climbing reps. Increase the number of times you can climb up the rope before letting your feet touch the ground.

Twenty minutes after his first round, game seven loss to LeBron James and the Cleveland Cavaliers, Indiana Pacers guard, Victor Oladipo, messaged his Miami-based trainer, David Alexander of DBC Fitness, saying he is ready to begin training for next season."When do we start? I'm ready to take it to another level," said Oladipo.David Alexander, one of STAY FIT 305's must-follow trainers, was thrilled to see the level of commitment from the rising NBA star."Look at the time on this text, this dude probably hasn't even showered yet after playing one of the biggest games of his young career and he's already trying to get back to work!" Alexander put in the caption he posted to Instagram.DBC Fitness, one of STAY FIT 305's must-try gyms, is located in the Design District at 3841 NE 2nd Ave #103, Miami, FL 33137.https://www.instagram.com/p/BiKuM7ZBTr1/?taken-by=dzandertraining

Get ready to workout shamelessly with Brickell’s newest boutique spin studio: SHMLS Cycling Studio. Stephanie Shames, well-known known for teaching inspiring classes and sharing her own personal story battling an eating disorder and body dysmorphia, is the creator of the first-ever cycling studio dedicated to body positivity and self-love.SHMLS Cycling is an inclusive and inspiring place to sweat, where clients use movement to transform their bodies and build confidence. The mission of SHMLS is to provide a welcoming space for all body types, shapes, and fitness levels.The studio is a place where clients can learn to let go of shame as they ride to the beat of the music. Classes propel and motivate clients to reach goals in and outside of the studio, and is an experience meant to transform clients’ bodies and minds. SHMLS Cycling clients celebrate themselves as they strengthen their bodies and confidence.“SHMLS is not about reaching a number on a scale, attaining a six pack, or burning calories,” says Shames. “It’s improving your confidence during class and carrying that feeling into your everyday life.”There are no numbers or competition during this ride. Instructors curate unique and empowering playlists to match the format of the ride. The ride incorporates rhythm-based choreography meant to strengthen the upper body and core, as well as cardio interval training to target strength and endurance.“The SHMLS studio is intimate," Shames tells STAY FIT 305. “Classes are limited to 12 bikes, so clients will feel as if they get one-on-one coaching throughout the ride.”If you are ready to transform your life, then clip in with SHMLS Cycling. Here is everything you need to know about the studio:

• Location: The studio is located within Brickell's House of Movement (1900 Brickell Avenue).
• Amenities: Clients receive complementary water and spin shoes with each class. The studio also features lockers and showers.
• How to Book a Bike: Classes can be reserved through the SHMLS Cycling website.
• When Does SHMLS Cycling Open: The studio is projected for a soft opening in early May. The SHMLS Grand Opening will be May 19.

Book your bikes early and get ready to ride SHMLS.

When I first had my baby, it was striking how difficult it was to get in a workout. Not only has your whole life flipped upside down, but your body has just gone through nine-ish months of metamorphosis and your are so.darn.tired.If you want to go to a fitness class, you need to have childcare, and even if you do, your baby might not be interested in spending time with anyone but their mama.Here are a few ways to make sure you don’t get out of your fitness groove once you become a new mama. If you do find time to get out of the house sans baby, make sure to hit up one of these top Miami gyms.In the beginning (once you have your doctor’s green light to exercise) *make sure to check in with your doctor before starting any exercise program*TA squeezes - a common complaint amongst new (and not new) mamas is that their abs are loose. When you have a baby, a lot of things get moved around, including your abdominal muscles. In the beginning, it is super important to forgo the usual crunches and focus in on working a lesser known muscle, the transverse abdominus. The transverse abdominus runs horizontally and works much like a corset to tighten your abdomen on a deeper level.How to do the TA squeeze:Lay down on your back with your knees bent or get on your hands and knees.

1. Take a deep breath in.
2. Exhale deeply envisioning your inner abdominal muscles squeezing in like a corset.
3. Hold your breath for 8-10 seconds
4. Hold everything in and take another regular inhale and exhale.
5. Inhale, release and repeat.

Other gentle exercises you can do at home: marches (on your back), heel slides, bridges, kegels.1). Go for a walk - we’re lucky to have good weather almost all year here in Miami, so take advantage of it! If you can, head to the waterfront or park. Heading into nature for a walk will not only get your blood flowing, but is also good for your mental health. One study conducted by researchers at Stanford showed that spending time in nature may decrease negative thoughts and depression.2). Do a gentle yoga flow - if you are able to get out of the house, head to Tropical Vinyasa or Dharma Yoga for a wonderful, gentle mommy & me flow class. If not, check out YogaGlo - they have great gentle and restorative options and everything is online.As you get stronger (check with your doctor before starting any new program)3). HIIT - Much of the research on HIIT has concluded that High Intensity Interval Training is at least equal to (some say better than) longer form training. The major benefit of HIIT for moms is that you don’t need a lot of time for it to be effective and you can do it anywhere and while watching your babe.Here is my favorite HIIT workout du jour:

4). Strength training - buy a pair of weights (start with 5lbs and work your way up) and do an at home strength circuit

20 minute workout for arms

Plank - 60 seconds

20 Push ups

5 push ups with elbows in

10 pushup rows

10 pilates arm circles

10 bicep curls

20 tricep dips

(repeat this circuit 3-5 times)

5). Head out for a mommy & me class - Miami has several great ones! I also regularly teach a Mama & Me Bootcamp.6). Keep doing those TA squeezes - it is really common for moms to feel insecure about their midsection for years after having a baby. Make sure to keep working your transverse abdominus for years to come.

Not a week goes by without one of my clients reporting that they have “tight hamstrings.” And not a day goes by that I don’t see folks on social media doling out advice about how stretching your hamstrings is the antidote to all kinds of ailments, including back pain.But what if tight hamstrings aren’t even the culprit? And what if stretching isn’t always the answer?Stretching has become the universal prescription for just about everything these days. We sit too much, so we need to stretch more. We have poor posture, so we need to stretch more. We have back pain, so we need to…you get the point.Thing is, I love a great stretching program just as much as the next fitness professional, but it’s time we recognize that making blanket statements about why we all need to stretch our hamstrings specifically is a little short-sighted and uninformed.

*Read: Why Pilates May Be The Only 'Pain Pill' You Need*

So, how do you know if your hamstrings are really tight or if you’re dealing with a separate issue entirely? The first thing you need to do is determine if mechanical tightness (true shortening) of your hamstrings is really the cause. Here are a few ways to help you decide:

1. Try and bend forward to touch your toes while standing. If you can touch your toes, then your hamstrings are not tight.
2. If you cannot touch your toes, then lie on your back and try to raise one leg straight up to the ceiling. If you can get your leg beyond an 80-degree angle, then your hamstrings are not tight.
3. If you cannot get your leg beyond an 80-degree angle, try using a towel or strap to help you lift your leg or lie with your legs up against a wall. If you can now get your legs to an 80-degree angle, then your hamstrings are not tight.

And if you are constantly stretching and foam rolling and manipulating the hell out of your hamstrings without improvement – you guessed it – tightness may not be your problem!If you are able to do any of the above with little resistance, then the issue is less about the actual “length” of the muscle and more about your mobility, motor control and nervous system. Remember: your brain controls everything in your body, from breathing, walking, muscle function and more. If your brain perceives a “threat” to your body, it kicks in with a protective response (which can manifest as a feeling of tightness).For example, say you have damage to your spine or an injury to a disc. In this case, when you try to touch your toes or put your spine in a risky position, the hamstrings respond with what we call protective tightness. This is the body’s way of keeping the disc from getting damaged or further damaged. This is sort of like your brain causing your body to hit the brakes. All the surrounding muscles sacrifice their normal functions to unload the lumbar disc, which leads to a feeling of chronic “tightness” in the hamstrings.Another reason your hamstrings may feel tight (operative word being “feel”) is if they are doing too much work/overcompensating during functional movements. Think about it this way: your booty is supposed to be doing most of the work when you extend your hip, which is often. Like every single time you take a step. When the gluteus maximus muscles are inhibited or shut off for any number of reasons, the hamstrings will kick in and begin to also perform the action of hip extension. And if your hamstring is doing all of that extra work, of course it will begin to feel tight (although it’s not actually mechanically tight). It’s just overworked and really pissed off. Wouldn’t you be if you were doing a ton of extra work just because one of your teammates got lazy and decided not to show up?These are overly simplified explanations for an incredibly complicated system that takes place in your body and brain. But at the end of the day, your body deserves to feel and function at its optimal level. And truth is, you owe it to yourself to get properly assessed, diagnosed and treated.

Alvin Davie is a PUMA Team Master Trainer and instructor at The Box. Alvin’s classes are known for being high energy and having great music. 'Be the knock out' while you jab, cross, and hook to Alvin's Boxing Beats at one of his classes.STAY FIT 305: What kind of music do you workout to?Alvin: “I workout to all different kinds of music. When I want a high energy, high paced workout, I play Hip-Hop or Hip-Hop remixed by my favorite DJ’s (Rehab & Skrillix). When I want more of a bounce or a vibe for my workout, I put on my Miami Reggatone”STAY FIT 305: What does music mean to you?Alvin: “To me, music is everything. It’s listening to a story being told, and that you can relate to. Music is motivation. Music is a way to make your body move by just pushing play. Music adds another layer to my workouts, and makes me take my mind off the pain.”Alvin’s Boxing Beats:“Gang Gang” – Migos“We Will Rock You” – Queen“X” – Nicky Jam, J Balvin“Nice For What” – DrakeListen to the complete playlist on StayFit305's Spotify:https://open.spotify.com/user/rroosddctp5esgj2phsns5o0j/playlist/1547gFLoaExujhqId9Dztf

North Beach Yard, Miami Beach’s proposed version of the hip Wynwood Yard in Miami, could have up to two dozen food and beverage operators and 20 retailers according to plans submitted to the city.

*Read: North Beach Yard Cultural Hub is Approved for Miami Beach*

Since winning a five-year lease with the city to develop a public lot at 81st Street and Collins Avenue into an outdoor gathering space with a music component, portable restaurants and pop-up shops, Wynwood Yard founder Della Heiman and her business partner Ken Lyon have been working on a plan that incorporates shipping containers, food trucks, a live performance stage, a pavilion and a renovated city-owned building that will serve as a community center.“Everyone tells us this is a quiet area that needs activation,” Lyons said during a presentation last week before the Miami Beach Planning Board. “It goes beyond this idea of having a few food trucks to a much bigger concept.”The board voted to recommend that the city commission amend the city’s code to allow for temporary development on the city-owned land so that North Beach Yard doesn’t have to seek a host of variances, waivers and other approvals. On May 1, the Miami Beach Design Review Board is set to vote on the North Beach Yard development plan.According to Heiman’s letter of intent to the Miami Beach planning department, North Beach Yard would have up to 20 food and beverage operators in food trucks and trailers, three restaurants in repurposed shipping containers, an organic vegetable and fruit garden, and more than 15 market stalls offering local residents with “artisan-inspired culinary and retail products.”In addition, the community center would be home to a fitness studio offering exercise and wellness classes, workshops and instructional classes on low-impact architecture, hydroponic & organic farming, rainwater harvesting, composting and recycling.Plans are to open in 2019.*This article was originally published on TheRealDeal by Francisco Alvarado and can be found here.*

We all know the feeling of stress (even the word stresses us out), but do we know the best tools to work through it? A big one - MEDITATION.Here are 9 meditation tips curated by Innergy Meditation’s Curriculum Ambassador and Meditation Guru, Michelle Berlin, that will help you decrease your stress.

1. Sit for two minutes. Just enough time to stop and connect with your breath. Add a minute when time (or your boss) allows, but no pressure, two minutes is fine.
2. Be aware of your breath. Notice where you feel the inhale and the exhale most. See if you can stretch the length of the inhale and the exhale.
3. Spine straight. Whether you’re sitting at a desk or on the floor, sit up tall with the shoulders back, chest open.
4. Check-in. How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? See whatever you’re bringing to this meditation session as completely OK.
5. Count your breaths. Turn your attention to your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
6. Come back when you wander. When you notice your mind wandering, smile, and simply return to your breath. Count “one” again, and start over. It’s perfectly OK to not stay focused, we all do it.
7. Develop a loving attitude. When you notice thoughts and feelings arising during meditation, as they will, look at them with a friendly attitude. See them as friends, not intruders or enemies. They are a part of you, though not all of you.
8. You’re not doing it wrong. You will worry you’re doing it meditation wrong. That’s OK, we all do. There’s no perfect way to meditate, just be happy you’re doing it.
9. Don’t worry about clearing the mind. Many think meditation is about clearing your mind, or stopping all thoughts. If that happens, great - but it’s not the “goal.” Thoughts are normal. We can’t shut our brains down. Instead, just try to practice focusing your attention on your breath.

Long-days in the heat and humidity, constantly under stress, crouching for hours at a time, these are just some of the conditions that PD and SWAT in Miami have to face. Physical fitness is critical to keep these officers in peak performance. Sam Simpson knows, because he trains those who serve to keep Miami safe.Simpson, operating owner of B-FIT, just north of the Design District, is a strength and conditioning coach with years of experience training athletes at all levels.“These guys are athletes. They are professionals who have to train all day. Their jobs and lives depend on it,” says Simpson.

He began training police and SWAT clients with partners Scotty Johnson and Julian Arana three years ago. Now, Simpson and his team train the officers three to four times a week.Simpson modifies exercises in the B-FIT strength and conditioning program to be harder for police and SWAT clients. He uses ballistic adaptations to make simple exercises more challenging.From time-to-time, his team trains the officers through more tactical programing, where officers have to deal with complicated and cooperative tasks, and limited rest. Simpson said that these sessions are sometimes done in the heat, recreating the conditions they encounter in the field.“We will run the tactical program outside, or open the studio doors and turn off the AC, to recreate the heat they experience day-to-day,” Simpson tells STAY FIT 305.Members of the PD and SWAT are not only physically trained at B-FIT. Simpson and his team train clients’ mentality.“The mental component is the most important part of their training,” says Simpson.

The programing at B-FIT is challenging. When clients come to train, they will have to overcome working out when they are sore and tired. That’s where being mentally tough comes in.Want to train like Miami PD and SWAT officers? B-FIT classes focus on quality movements and real strength training. While the training is serious, the atmosphere is light. New B-FIT clients receive two weeks of classes (up to 12 classes) for $39 when they mention STAY FIT 305.

Okay, so you are crushing it as a personal trainer or spin instructor or group fitness expert. And now you are ready to branch out and start your own fitness biz. Awesome! But here’s the thing: being a rock star at your craft and running a successful business is not mutually exclusive. At all.That’s a lesson that I – a fitness small business owner myself – learned after many, many years of hitting roadblocks, changing direction and learning what works (and what doesn’t). Through these lessons (which I share below), I have taken Pilates in the Grove from a 500-square-foot space to two, 1,600-square-foot locations that generate seven figures…and growing.And now I want to help you build an infrastructure and cultivate a philosophy that will put you on the path to a thriving wellness brand. Here are my tips for creating a successful fitness business.1. Understand Your WHYIt is crucial to not only understand WHY you are doing what you’re doing, but to be able to articulate that to your clients. Really think about it: what gets your juices flowing? What is your business’s purpose? And more importantly, why should your potential customer care about what you’re “selling”? In his book, “Start With Why” (which I highly recommend to any entrepreneur and their team), Simon Sinek writes, “People don’t buy what you do, they buy why you do it.” And that couldn’t be truer.2. Understand Your WHOI often hear fitness professionals say that “anyone can benefit from my services.” While that may be correct, it actually undervalues what you do and the service you provide. Creating a niche market and truly understanding your customer base (and how they think) will yield much higher returns, especially when budgeting where and how to spend your marketing dollars and time. So set out to become the go-to person for [fill in your fitness specialty]. Not everyone is your customer…and that’s ok.3. Build A CommunityPeople enjoy doing business with people that they like. It’s just human nature. It’s kind of like that restaurant you keep going back to, not because the food is the best, but because the host knows your name and the bartender remembers your favorite cocktail. Consumers like to feel special, and it’s no different with fitness clients. Growing a successful fitness business is not just about running your clients through a program of exercises, but about developing that personal relationship and creating trust. This approach cultivates clients for life, rather than for a season.4. Keep Your Clients On TrackSet goals for your clients, and then demonstrate consistency in helping them achieve those goals. Clients seek you out because they want something different or better than what they have or had. They are looking to you for guidance and accountability to achieve their desired results, so communicate with them. Speak directly about how often they should work with you for optimal results, and encourage them to schedule sessions for weeks and even months in advance. Keeping your customers consistent with their schedule improves accountability and ensures a full schedule for you.5. Continue To Learn & GrowThe world around us never stops moving forward, and neither should we. If you want your business to thrive, seek out opportunities to learn, grow and improve. With new studies about human biomechanics, treatment options and fitness protocols constantly emerging, there’s a lot of information out there. Attend fitness conferences/workshops, listen to podcasts and read. Read a lot. Train with an expert in your area, and soak up all you can from them. Surround yourself with a team that inspires and motivates you to be better. Even after 20 years in the wellness industry, I am still an education junky that seeks every opportunity to learn from the best. And I believe that has been a key to my success.I’ll be the first to admit that scaling a profitable fitness biz isn’t easy, but I can tell you from firsthand experience that it is possible. So get focused, work hard and prepare yourself to succeed. And finally, don’t worry about what the competition is doing. Focus on you, your clients and your goals. You are, after all, your best investment.

Aubrey Bailey is an Instructor at SoulCycle. Outside of SoulCycle, Aubrey listens to music when she is out dancing or hanging with her new pup, Ryley. Get #AUBsessed with Aubrey Bailey at one of her classes.StayFit305: What kind of music do you workout to?Aubrey: "I tend to use a wide variety of music in my classes, but I love me some pop remixes, some throwbacks, and some EDM sprinkled in from time to time.”StayFit305: What does music mean to you?Aubrey: “Without music life would be so boring! Music holds the power to fulfill us, empower us, and emotionally connect us. Music gives people a chance to express themselves without having to say anything at all. I use music as motivation in my classes at SoulCycle. My goal is to create an environment with bumpin’ beats to keep riders excited and focused, allowing them to push it to the next level.”Aubrey’s Favorite Spin Songs:

• “Don’t Quit” – DJ Khalid & Calvin Harris
• “The Middle” – Zedd
• “… Ready for It (Bloodpop Remix) – Taylor Swift
• “God’s Plan” – Drake

Listen to the complete playlist on Spotify, here.

Legendary comedian, Jerry Seinfeld, said it best, “To me, if life boils down to one thing, it's movement. To live is to keep moving.”In a society where we spend an average of 12-hours a day sitting, movement has seemed to take a back-seat to technology (think laptops, phones, cars and TV’s).While moving our bodies has a direct correlation with overall health and longevity, it has an equally profound effect on our brain function, memory, and cognition.If I haven’t yet convinced you to sit less and move more, then maybe these scary statistics from the Center of Disease Control will.

• Over 100 million Americans are living with Diabetes or Prediabetes
• 1 in 3 Americans is obese (compared to 12% in 1960’s)
• Americans spent over $100 billion in 2016 to “treat” back pain
• Over 3 million deaths in the U.S per year are due to physical inactivity

Now, that is the bad news - but here’s the good news:YOU ARE IN CONTROLBy making some simple lifestyle changes, we can reverse a lot of the negative effects of Sitting Disease. By simply sitting less and moving more, we can dramatically increase our health and prevent future disease. In addition, you will likely see your focus and productivity improve with mood and energy levels increasing as well.Here are a few videos for a quick explanation on why exactly sitting is so destructive to the body and some simple solutions that you can start today.

1. How Sitting Ruins the Body

https://www.youtube.com/watch?v=ePaj1n0rDB82). Alternatives to Sittinghttps://www.youtube.com/watch?v=S_T-RPgOalg3). Stretching While Sittinghttps://www.youtube.com/watch?v=FSWK0xXDO-w

Miss Eddy Pink is an Instructor at Flywheel Miami Beach. Outside of Flywheel, Eddy fulfills her passion for music as a DJ. To ride with Eddy, check the Flywheel schedule. Connect with Instructors in the 305, follow Eddy on Instagram.STAY FIT 305: What kind of music do you like to workout to?Eddy: Remixes!STAY FIT 305: What does Music Mean to You?Eddy: “Music is my sanity. It gives me life, and allows me to speak to others without even speaking. My energy, when teaching a class doesn’t come from my morning Café Bustelo (ok maybe partially), but comes from the ridiculous beats blaring in the studio. Music is my daily does of happy.” Eddy’s Top Workout Hits:

• “September” – Throttle x Earth, Wind & Fire
• “Wake Me Up” – EDX Miami Sunset Remix
• “Voodoo” – Tribal Mix
• “Feel It Still” – Coldabank Remix

Listen to the complete playlist on the STAY FIT 305 Spotify Account: Eddy Pink's Workout Hitshttps://open.spotify.com/user/rroosddctp5esgj2phsns5o0j/playlist/2Ne9Hrm7wCsrJoY1IK1kqf

Strip away all of the gym selfies and #swolemate hashtags, and you’ll find some “fit couples” who’ve been shot by Cupid’s arrow. This group has successfully blended their love of fitness and their love for one another. Let’s get to know four Miami Fit Couples.

PJ Venturino + Oriana Alvarez

• Status: Dating – One Year
• Follow: @fullbodyfit85 and @orianalvarez

How do you motivate each other in and out of the gym?We motivate each other daily. We're very driven individuals and take our jobs/careers seriously. We aim to be healthy people so we can enjoy life to the fullest. There's things we both want to accomplish in our lives, and we understand that through hard work, this can be attainable.Do you have any favorite places to train in Miami?We love to train at Fitbox Method and Life (obviously). Also outdoors, whether it’s at a park, beach, field, etc. Variety is key, always got to change it up.Apart from fitness, what else do you do as a couple for fun?When we have the time, we love to relax at various pools around town- always looking for new ones to try out. We like to try new things - whether we go to a museum, restaurant, gym, beach, or travel. And we love dogs and Game of Thrones!

Anthony Mendez + Jenny Ho

• Status: Dating – Eight Months
• Follow: @MendezFitness and @IAmJennyHoFit

How did you guys meet? Did fitness play a part?We met 9 years ago one afternoon on a training session at LA Fitness. Fast forward to 2016, Jenny was looking for a personal trainer and found me again on Instagram. We started working together and one thing led to another. Luckily fitness played a major part.How do you motivate each other in and out of the gym? We support each other on a daily basis. Jenny helps me stay organized and she's also my muse. She is the love of my life, the one person I can call my soulmate and swolemate. Anthony has been my biggest motivator and inspiration. I am so grateful to have him as my loyal partner and best friend. He has such a positive influence on my life. Together we create great energy and ideas, especially to influence others to work harder for their goals.How much work goes into your Instagram? Who is most likely the first to suggest a gym selfie/photo?A LOT! Jenny loves recording some boomerang clips for our Instagram stories during our workout sessions.

Ivan Pipolo + Amanda Silvestre

• Status: Married
• Follow: @Ivan_Pipolo and @Amanda.ASilvestre

How did you guys meet? Did fitness play a part?We met in Brazil in 2014, introduced by a common friend that told us that we were the most active people she knew (she didn’t know a lot of fit people), so she said we would be perfect for each other. I ended up moving out of Brazil, and spent a year in Miami by myself, until we reconnected via social media. Four months later, Ivan decided to move here with me. Six months later we got married in Las Vegas and opened F45 Training in Doral.How do you motivate each other in and out of the gym?Ivan is the most focused person I know, and my motivation is to become someone like him someday. He never skips a workout and is always sharp with his diet. I think my way to motivate him is to cook 6,000 calories for him everyday!What is your favorite cheat meal?Burger and Ice Cream.

Ron Gilbert + Jai Faith

• Status: Married – Nine Years
• Follow: @ronnodaysoff and @jai.faith

How did you guys meet? Did fitness play a part?I was in Miami on business and met Ron in a nightclub and bonded over our interest in fitness and basketball. From there, we started dating and Ron moved to the Bronx where I lived until a little over three years ago, when we switched things up and moved back to Florida.What is the most challenging thing about working out with your significant other?We actually enjoy training together because we both have different styles of training. We'll take turns with who plans the workout, and we don't go easy on each other, but also pull from each other's energy in the workout.How much work goes into your Instagram? Who is most likely the first to suggest a gym selfie/photo?We feel like Instagram is a way to share fitness tips, motivation and moments. Moments in the day where we are training our mind, body and soul, as well as just letting go, in an effort to encourage others to do the same. Moments with our clients or people that just inspire us. I usually have the trigger finger for a selfie before Ron does.Apart from fitness, what else do you do as a couple for fun?We love dinner out, movies and adventures, so weekend getaways are the best! Doing fun things with our little one to take him outside of his regular routine. We also love throwing a good BBQ (my dishes are Veggie Based). We both love serving at Potential Church. Ron serves with the Youth and I lead the Dance Ministry Team choreographing features for our church.

Yup, you read that headline right. Depending on your circumstance, it is absolutely possible to avoid pill popping (and perhaps even prevent a pain management situation altogether) by incorporating Pilates into your fitness routine and lifestyle.Whether you’ve thrown your back out from lifting weights, tweaked your knee during that marathon training or want to proactively prevent sports-related injury, there ARE healthy alternatives (read: no addicting drugs!) to relieve pain and get back in the gym. And with our state – and our Miami community – facing an opioid crisis, it’s clearly time that we all think twice before turning to highly addictive medications, like fentanyl, hydrocodone, morphine, codeine and tramadol, to manage our aches and pains.According to the Miami Herald, prescription painkillers have caused dozens of deaths and hundreds of overdoses in South Florida in recent years. Florida Gov. Rick Scott has declared a statewide opioid epidemic and called for new regulations and $50 million in new funding from the state to address the problem.Thankfully, there is good news. We have the ability to mend our own bodies naturally through corrective exercise, specifically Pilates. By focusing on proper breathing, postural alignment, improved mobility and increased stability, the mindful movement of Pilates creates improved body awareness and refined motion. These changes may benefit many pain sufferers. Here’s how:

• Reduced torque on joints, such as the knees, hips and spine, directly reduces pain and inflammation.
• Improved breathing helps increase oxygen flow to the body, assisting damaged tissues during the healing process.
• Positive, pain-free movement increases the release of endorphins and dopamine, allowing the body to feel better and move more.
• Increased body awareness helps us become more cognizant of our bodies outside of the studio, reducing the likelihood of injury during both physical activity and everyday motions.
• Strong and mobile bodies are not only advantageous for quicker injury recovery, but also for lifelong injury prevention.

While pain meds can be an appealing magic bullet, natural methods – while under the supervision of a trained professional – are safe, effective, and at the very least, worth a try. At Pilates in the Grove, we are seeing more and more folks from all walks of life (including doctors!) utilizing the exercise as a replacement (or complement) for pain meds, injections and even surgery. And that’s why we are working hard to become part of the opioid solution by educating our clients and providing them with customized Pilates programming.As always, it’s important to consult with a medical professional (Pilates in the Grove is also a comprehensive patient-centered Physical Therapy facility) to determine your best treatment plan, but it’s just as important for active people to know that there are options beyond the prescription pad. And we all need a little support while navigating our journey to a healthy, pain-free life.

Using a smart phone or a computer all day can add a lot of extra strain to your neck. The neck is where people hold most of their stress, leading to an increase in neck pain and discomfort. This "forward head" position or "text neck," causes over-stretching of the muscles behind your neck and excessive shortening of the muscles in front. To counteract the effects of this poor postural position, try these three simple exercises to help relieve tension and tightness, and activate the posterior chain: the muscles that work to help hold your neck and back upright.Diaphragm Breathing Lay on your back, with one hand on your chest and the other on your belly. Place your tongue on the roof of your mouth, just behind your teeth - keep lips closed. As you inhale through your nose, try to expand your belly like a balloon, without letting the hand on your chest move at all. On exhalation, your belly sinks down towards the table and the hand on the chest remains stationary.Prone RetractionLay face down and place your hands at your sides, palms up. Raise your arms up towards the ceiling and reach towards your feet while you squeeze your shoulder blades together, lifting the front of your shoulders off the table slightly. Slowly return to the starting position. Repeat for 3 sets of 10.Deep StabilizersWhile laying on your back, notice the space between your neck and the floor. Press the back of your neck into the floor to eliminate the space. Your head should tilt down slightly as you do this. Repeat for 3 sets of 10.If you have any questions or concerns about these exercises, or if your symptoms are not improving, please contact a healthcare professional.Visit www.pureptmiami.com for more information.