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January is in the rear view - still sticking to that New Year's Resolution? According to U.S. News, 80% of New Year's Resolutions fail by February. Why do we have such a hard time sticking to goals that mean so much to us?To help answer that question, we asked 15 Miami fitness trainers the secret to goal setting. They gave us tips on how to achieve all sorts of goals, not just New Years Resolutions, and how to get back on the wagon if you've fallen off.Jacqueline Kasen – Body Architect, AnatomyBlock out an hour daily for the gym. It’s easy to say that you’ll hit the gym a few times a week, but as you know, things seem to always pop up last minute, ruining your gym plans. Make sure to set a time dedicated to the gym so you can hold yourself accountable. If it means setting a meeting in your calendar or going with a friend, do it. Treat going to the gym like a serious appointment that can’t be missed.Taylor Walker – Personal TrainerFind an instructor you love. There are hundreds of different types of workouts out there, and thousands of trainers, coaches and instructors, that you may or may not connect with. Find an instructor that inspires you and makes you want to work harder every session. The workout is a great motivator, but the instructor will make or break your consistency and help you stick with your long term goals.Gabriel Varona – Co-Founder, Stunna’s FitNow that the hype of the new year is over, reassess your goals and make sure they are realistic. Don’t give up, but don’t over commit to the gym or your diet. Be realistic and push yourself.Vanessa Marrero – Personal TrainerPlan ahead – plan the days you’re going to workout and write it down so you can see it. This helps with staying committed to an “appointment” with yourself. Space out your days so you don’t feel the stress of everyday life and your new commitment to the gym.Starr Hawkins – Co-Founder, Ass N AbsIt’s all about consistency. Set little goals and work on them everyday for the bigger goal. If you’ve already stopped following through on your goal this year, or haven’t started, it’s never too late to begin.Mason Trafford – Co-Founder, SoccerShapeNew Years resolutions have to change from resolutions to a way of life. Whatever you’re doing has to become part of your daily routine. The best and easiest way to make something a habit is to enjoy it. Surround yourself with a team or a group of good people who push you to be your best. Never underestimate the power of having fun. Achieving goals is always easier with a good team behind you.Nikki Pepper – Body Architect, AnatomySet SMART Goals - specific, measurable, attainable, realistic, timely – and keep them posted where you can see them every day. Some suggestions include a white board, your phone screen background, on a piece of paper on your nightstand or on your mirror in your bathroom - anywhere you’re bound to look at them daily.Rachel Scherdin – Instructor, PilatesBreak down your goal. I am a firm believer that if you set your mind to something you can do it, but its important to break down large goals into smaller ones. If your goal is to run a marathon, first build towards a 5K, and slowly add more miles after that. Then the large goal won’t seem so far off.

*Read: These 14 Miami Trainers All Eat the Same Thing For Breakfast*

Gui Dapelo – Trainer, Barry’s BootcampSet smaller scale, realistic goals. Instead of focusing on “new year resolutions,” focus on “new day resolutions.” Never let a bad day derail you from your ultimate goals. Give yourself positive reinforcement you need to actually want to work towards your goal.Michelle Bertran - Founder, FierceFit MiamiOne thing we tell our FierceFit members to stay on track with their goals is to visualize them. Whether it’s putting a picture of their goal physique on their fridge, or writing their goals down and reading them every day, visualization is key.Illysa Vivo – Trainer, The Fit ShopGoals need to be a little fun. Choosing a schedule, gym and workout that excites you is key, and putting it into your routine. This should be something you look forward to that will keep you on track.Troy Walker – Recovery Specialist, AnatomyFor people who put in hard work at the gym or office, sleep is the time for physical and mental repair, making it essential to your training program. Throughout the day, our bodies are under enormous amounts of stress. Sitting at your desk puts stress on your core. Carrying gym bags or groceries puts stress on your shoulders. That’s just the physical side of things, not to mention the mental. Sleep is critical to help your body recover.Amanda Mestre – Yoga for AthletesRemember your “why.” Every day when your alarm goes off, sit-up and spend the first five minutes remembering your “why.” This is the reason behind you want to reach your goals. This is more important than the actual goal, because this is what is going to light that fire inside your soul. After you think about your “why,” visualize yourself as already having achieved it. Notice the emotion running through your veins and let that carry you through the day.Laura Ann-Roberts – Instructor, DanceBodyIf you slip up one day, there’s always tomorrow. Put a reminder or alert on your phone, so when it goes off, you read your goal that you’ve written down, reminding yourself what you are working towards. Schedule time in your calendar dedicated for working towards that goal.Jose Antonio – Co-Founder, Mind, Body, SocialSchedule your workouts ahead of time, making it harder to skip. Bring a friend to hold you accountable. Switch it up, so you don’t get bored and complacent.

Flashback to a year ago: I first stepped into Nick Plessett’s boxing class; I was intimidated, a little nervous, and wasn’t sure I could keep up during my first boxing class ever. Damn - Nick's class kicked my ass. After taking his class, I was fired up, motivated, and extremely excited to get back as fast as possible for round two.Getting to know Nick as a person has been so exciting, and learning how he quit his nine-to-five to pursue his true passion full time. He is a certified personal trainer, teaching at Sobekick and Fight Club Doral. I had the opportunity to sit down with him and talk about how he got started in fitness, and how his journey has evolved. Here’s a quick 10 on one of the most inspirational people I know, Nick Plessett.

1. How’d you get the courage to quit corporate America and pursue your dreams full time?

The pursuit of happiness was always in my mind, and I wasn’t content with my previous job of being an F+B Manager. Was I good at it? Yes, but I was never giving my full potential there. Being un-satisfied made me go after my true passion of being an instructor, doing what I love, and knowing everyday there’s is room to grow.

2. How long have you been practicing?

I took my first kickboxing class at 14, after being inspired by many of Jean-Claude Van Damme movies. I began training about 10 years ago.

3. What makes your skills stand out in a city with so many options?

My experience within the sport - from amateur MMA fights, Muay Thai and boxing matches, to years of training and learning. Some people might be great trainers, but I’ve come to find most people haven’t mastered how to teach proper technique, such as a roundhouse kick, or a true cross/hook combination.

4. What’s the difference between Western Boxing, kickboxing, and Muay Thai?

Western Boxing is just boxing, but anyone outside of North America will call it Western Boxing. This includes your basic punches and defense. Kickboxing includes kicks, knees, and punches, but no elbows. Muay Thai is known as the art of eight limbs, which includes kicks, punches, knees, and elbows. This is my personal favorite because I think in boxing your entire body should be used as a weapon.

5. Do you teach all three?

Yes, especially since I’ve gotten more amateur matches under my belt.

6. What is your coaching philosophy?

Not only is this my coaching philosophy, but my overall philosophy to live by as a person, which is to give more than I receive. I believe the more information I can provide, the more energy I can offer, and the more motivation I can bring to all my classes, makes each day as a coach worth my while, knowing at least one person gained something from taking my class. If I could, I would coach for free because the happiness I receive from coaching others is what fires me every day.

7. What did you learn in your recent three-week trip to Thailand?

I went to Thailand to do a professional debut, but got injured six days in due to a bad sparring incident. That allowed me to have a more of a spiritual and mental experience. Humbled to be there, watching these professionals, it helped me grow and overcome a huge heartbreak. I was still able to continue my learning, and transferring that knowledge into my own coaching of Muay Thai and boxing.

8. What are you looking forward to in 2018?

I’m looking forward to connecting with more people and sharing my energy with new people who have may never tried the sport. I am looking forward to growing and giving it my all in 2018.

9. What are some nutrition tips you can give someone trying to live a healthy lifestyle and maintain their goals?

I believe you should have three substantial meals a day, and make lifestyle changes. Give your body the rest it needs, stay hydrated, and make sure you never skip breakfast because that’s what gets your metabolism going. I will tell you that fad diets don’t work, because majority of the time they lead to failure.

10. Where can people find you for some bad ass workouts?

I am teaching at Sobekick in South Beach and Fightclub in Doral. I also offer private training for those looking for a more intimate session.

Intimidated to jump into a group fitness class for the first time? Half the battle is signing-up, but then what happens when you get there? Don’t sweat it, we’ve got 5 tips that will get you ready for your first group fitness class.

1. Show Up Early

Don’t stumble into the class five minutes late. If it’s your first time, you need to get the lay of the land. Go at least 5-10 minutes early, check-in, get a tour and meet your trainer. This will help you get acclimated before the hustle and bustle of people start arriving. Make sure you have time to get familiar with the studio and your spot - you don’t want to get lost in the crowd.

2. Be Open

You’re taking a new class for the first time, so be open to stepping out of your comfort zone. Stay positive and be open to trying something new. You’re in a new gym, with a new fitness crew sweating around you. Don’t grimace at your trainer. Remember why you showed-up to this new class for the first time. Introduce yourself to the people sweating around you. It’ll make it an easier experience to get through since they are going through the same workout.

3. Pay Attention

Most clients get overwhelmed by a new trainer, the new class and/or the different format. The number one thing to keep in mind, is to pay attention, particularly to the instructor who will be guiding you through the the class. This means no talking, no phones, and stay focused. For example, Barry's Bootcamp has upwards of 50 people in a single class with only one instructor. Don’t get lost, listen closely, and take it at your own pace.

4. Stay For the Whole Class

In order to fully-experience a class, you have to stay until the end. Yes, this means the cool down too. Leaving early is disruptive when the music is down and the trainer is leading a stretch. To get the full experience and maximize the benefits of the class, you need to experience it from beginning to end. There is always time allotted for a cool down to allow your body to reset and stretch the muscles you just worked. You wouldn’t miss the warm up, would you?

5. Listen to Your Body

At the end of the day, you know you’re body. If something doesn’t feel right to you, then back off a little. Always tell your instructor if you have any injuries before the class so he/she can offer modifications. This is a new experience and workout, you have to understand that you may not be the best at it. That’s totally fine, practice makes perfect. This is your time, your class, and your health.

Running is arguably the most popular form of cardio exercise, especially in Miami. If you plan on joining a run club this year, or have made it your mission to hit the streets solo, avoid these three common mistakes, particularly if you’ve taken a break longer than six months. The probability of injury is much higher at the start of a new training program, so it’s best to start slow and gradually build.

1. Pump Up (or Down) Your Volume: The majority of runners that develop issues usually do so because they’ve taken on too much too soon. Either that, or their hard-runs are too hard and their easy runs are too easy (i.e. six miles on Saturday and two on Monday/Wednesday). Good, general rules are: 1) start with less than 25 miles/week total, 2) make the long-run only 20-30% longer than typical runs, and 3) only add 10% training volume per week.
2. It’s (Should Be) Getting Hot in Here: Nobody likes the warm-up, but it is of utmost importance - and it can be super simple. I have all my patients walk fast (like power walking) for 10-minutes before each run. This allows the proper muscles to start working, and also signals any potential weak points, letting you know if something is not right. It’s a quick and safe way to check-in, indicating if you need to dial down that day, or if you can continue with a normal run following the warm-up.
3. Shoes Blues: Getting the right shoes is huge. Many people will buy the shoes that a friend recommends because they hear “this shoe is magic, it fixed all of my problems!” But it is important to understand that everyone is different, and shoes should be considered on an individual basis. Consider buying new shoes if you plan on increasing your run volume, especially if your old pair is already worn out. Your body may be different (heavier, lighter, stiffer in certain areas) so it’s always best to start with a fresh pair. Plus, an old shoe already is going to give less than optimal support. There’s a lot of advice out there about choosing the best shoe, but in general, someone with flexible feet needs a firmer shoe, and someone with stiffer feet can use a softer sole. If you aren’t sure what kind of feet you have, ask a healthcare professional with experience in running, or go to a running specialty shop.

One of the biggest undertakings in the South Florida fitness industry is coming to completion as Life. Feel Great Community™ is set to open their doors to guests and members on January 30th.The massive 11,000 square foot facility boasts an insane lineup of classes - AntiGravity, indoor cycling, Pilates, barre, yoga, TRX, HIIT, kickboxing, kettle bells, ZUMBA, hot yoga, and sound bath meditation - all hosted in five separate, state-of-the-art, temperature controlled studios. When a full schedule is in place shortly after opening, Life will offer up to 225 classes per week. This place is impressive, to say the least.

When you walk in, the first thing you will notice is that the Life. Feel Great Community™ screams luxury. That's not a coincidence says Co-Founder, Karina Frangulyan, who outfitted the space with marble surfaces, lockers, changing rooms and amenities.

"We wanted to create a different type of experience for our guests," says Frangulyan, "One where they can come and spend time, not just take a class and leave."Frangulyan and business partner Mark Advent absolutely delivered on that vision, building out the Life. Feel Great Community™ with a spa - complete with massages and blow-dry services - and a first-class food and beverage operation called the Commissary. "Come for yoga, stay for coffee," invites Frangulyan.Located inside Life is the fresh and natural cafe serving up healthy smoothies, juices, salads, wraps, sandwiches, snacks and more."We thought about everything when designing the space for our guests," says Frangulyan. "We wanted to create the ultimate luxury experience where they could come workout, refresh themselves in our spa facilities and eat at our healthy Commissary cafe."

If you're excited to check out the space for yourself, well you're in luck. Life. Feel Great Community™ is celebrating their launch into the community with a soft-opening from January 30 - February 5, where you can go and take class for free. The schedule will be somewhat lighter than you can expect when they fully open, but free classes for a week is hard to beat.To register for unlimited free classes during the promo period, please go to www.lifeofficial.comLife. Feel Great Community™ is located at 301 Giralda Avenue, Coral Gables, Florida 33134.

2018 is primed to be another incredible year here in the Miami fitness scene and there are some extremely talented individuals leading that charge. We are so excited to announce our "25 Miami Fitness Trainers You Need to Follow in 2018" list. Scroll down to see if your favorite trainer made the list below, and check out our lists from the past.25 Miami Fitness Trainers You Need to Follow in 201625 Miami Fitness Trainers You Need to Follow in 2017

25 Miami Fitness Trainers You Need to Follow in 2018

Analys Romao - Personal Trainer

• Follow: @analys_r
• Where to Find Her: Love Life Wellness Center, BodyTek Wynwood

Dwayne Frection - Founder, Friction Fitness

• Follow: @frictionfitness
• Where to Find Him: Friction Fitness, Flywheel

Jenna Guadagni - Co-Founder, Buddha Shack

• Follow: @jduhnnie
• Where to Find Her: Buddha Shack
• Read - The Buddha Shack: The Missing Piece in Miami's Yogi Scene

Roger Caibe - Founder, Shazam Fitness

• Follow: @rogercaibe
• Where to Find Him: Shazam Fitness
• Read - These 14 Miami Trainers All Eat the Same Thing For Breakfast

Hannah Eden - Co-Founder, PumpFit Club

• Follow: @hannaheden_fitness
• Where to Find Her: PumpFit Club
• Read - PumpFit Club: A Sweat Inducing, Electrifying Workout

Scotty Johnson - Co-Founder, BFit

• Follow: @scotty_bfit
• Where to Find Him: BFit

Priscilla Rojas - Personal Trainer

• Follow: @coach_pris
• Where to Find Her: Gravity & Oxygen

Cameron Shayne - Founder, Budokon Mixed Movement Arts University

• Follow: @cameronshayne
• Where to Find Him: Budokon
• Read: Budokon is Delivering an Unmatched Physical and Mental Experience in Miami

Starr Hawkins - Co-Founder, Ass N Abs

• Follow: @babymommafit
• Where to Find Her: Ass N Abs, JetSet Pilates, Barry's Bootcamp, The Box
• Read: Where to Find the Best Booty & Ab Classes in Miami This Summer

Sean Velas - Co-Owner, Crossfit Soul

• Follow: @soulsean
• Where to Find Him: Crossfit Soul

Taylor Walker - Personal Trainer

• Follow: @taylorwalkerfit
• Where to Find Her: TaylorWalkerFit.com

Anthony Mendez - Co-Owner, MSP Athletics

• Follow: @mendezfitness
• Where to Find Him: MSP Athletics

Stefanie Cohen - Co-Owner, Hybrid Performance Method

• Follow: @steficohen
• Where to Find Her: Hybrid Performance Method

Skylar Hauswirth - Founder, MahamYoga

• Follow: @skylar_maximillian
• Where to Find Him: MahamYoga

Gina Palazzi - Personal Trainer

• Follow: @ginapalazzi
• Where to Find Her: Mickey Demos Boxing, FitBox Method, FitShop NMB, The Box, CKO Miami, BodyTek Wynwood

Luis Medal - Personal Trainer

• Follow: @medalmethod
• Where to Find Him: MedalMethod.com

Nikki Pepper - Personal Trainer, Anatomy at 1220

• Follow: @salt.n.peppah
• Where to Find Her: Anatomy at 1220

Jeremy Abramson - Health Coach

• Follow: @coachjeremy305
• Where to Find Him: Instagram

Stephanie Shames - Instructor, Flywheel

• Follow: @stephshames
• Where to Find Her: Flywheel

Cameron Adams - Personal Trainer

• Follow: @iamcammyadams
• Where to Find Him: FightClub MIA, Sobekick

Vanessa Marrero - Personal Trainer

• Follow: @vanessa_mmm
• Where to Find Her: empireathleticsmiami.com

Roberto Guzman - Founder, 7 Fitness

• Follow: @robertogtrainer
• Where to Find Him: 7 Fitness, Barry's Bootcamp, Anatomy at 1220

Roya Siroospour - Founder, RoyaFit

• Follow: @roya.fit
• Where to Find Her: RoyaFit.com

Gui Dapelo - Trainer, Barry's Bootcamp

• Follow: @iamkrank
• Where to Find Him: Barry's Bootcamp

Frankie Ruiz - Co-Founder, Fitbit Miami Marathon

• Follow: @frankieruiz
• Where to Find Him: Miami Marathon, Nike Run Club
• Read: Quick 10 With Fitbit Miami Marathon Founder Frankie Ruiz

Not everyone can say that they have been on 90 magazine covers or have authored 14 books. Honestly, who has the time?! This is something that fitness/wellness expert and master trainer, Jennifer Nicole Lee (JNL), strives to encourage to her community, followers and fans – we have the time! JNL’s story and her platform encourages and inspires. Not only encouraging for those of us stressing about time, exercise and maintaining a healthy lifestyle, but also inspiring to be your best self, both now and in the future.In South Florida, we are definitely inundated with the fit lifestyle and it has grown exponentially over the past few years. We have access to some of the most diversified gyms, studios and workouts and have top trainers at our fingertips – JNL is one of them. While she is local to Miami, she’s nationally recognized with her television appearances, books and magazine covers.

*Read: Try These 5 Exercises at Home for a Full Body Workout*

Her journey to being the “queen of webcam workouts” is personal and relatable to so many women looking to embark on a wellness journey. JNL was born and raised Italian and if her family is anything like mine, pasta is a food group that stands alone. Her struggle with eating a lot, losing the weight, eating a lot was a repeat cycle that led to lack of self-esteem. Adding two children into the mix, JNL experienced what many women often do after having kids: no energy, aches, pains and not feeling adequate. So, she did something about it and embarked on a journey to find what she called the secrets to create energy and ultimately discovered there are no secrets. It was about finding balance.Persistence. We hear it all the time when it comes to fitness goals, but JNL stresses it should not be equated with perfection. JNL started training every day, but not to be perfect, not to be skinny, but for herself. People work out and think it is punishment and JNL wanted to reverse that mindset. Don’t think of exercise as a punishment because “strength comes in all shapes and sizes.”Her online workouts reach a widespread audience where women can log on, feel empowered and motivated in a non-judgmental atmosphere. As many of us are jumpstarting our New Year’s resolutions, it is a challenge for some to feel comfortable stepping into a gym. This is what makes JNL’s workouts enticing and easy for those with busy schedules.She created this platform four years ago and has now choreographed over 2,000 webcam workout with her JNL Fusion workout providing max results in a minimal amount of time – under one hour. It is designed to play with your metabolism, incorporates HIIT training, can be performed in a small space and, it is not a sissy workout! It is also budget-friendly with boutique fitness classes costing upward of $20/class, JNL’s membership is under $20/month for both live and recorded workouts. Her JNL Gym section of the her website is home to more information on the programs – check it out!Her latest book When You’re Stuck in a Rut and Need a Motivational Kick in the Butt, is a compilation of women’s stories. We see so many Instagram accounts from top fitness influencers which are not always relatable. With this book, JNL wanted women to have a voice, not just her own. The book provided this platform i to hear the relatable, not just the top fitness names we see flooding our feeds.Whether it is fitness or business, JNL is a coach on dual fronts. From starting your own business or jumpstarting your fitness goals, JNL’s passion and insights are goal oriented and tactical for success and building your own brand.JNL, she’s relatable, fun and has a bit of sass – that is what really elevates her above her competition and other trainers in the market and locally within the area. If you want to see for yourself, check her out this month, January 27th, at Anatomy 1220 for a workshop and workout ($30) – space is limited and you can sign up here.For more on Jennifer Nicole Lee, visit her website, www.jennifernicolelee.com, for all of her videos, her 21-day challenge and all her books!

A report from Yale University School of Medicine supports that during pregnancy, 50 – 80% of women report incidents of back pain. As I enter into my third trimester of pregnancy, I can certainly attest that this is true. Thanks to that expanding uterus of mine and shift in my center of gravity, my body is a bit out of whack and feeling aches I never felt before.Mentioning this to my trainer, Lena Habash with B-Fit Biscayne we began focusing our sessions on mobility and flexibility. These exercises set out to help me avoid, or at the very least alleviate this type of body distress, as well as prepare me for the ever closer end-game of labor and delivery.Here are Lena’s top seven exercises for mobility and flexibility during pregnancy. Incorporating these into a weekly routine will help encourage agile movement and body flow through that last trimester.

1. Hip circles. Sitting upright on a stability ball, plant your feet firmly on the ground, shoulder-width apart. Rotate your hips in a circle, in one direction for 10 – 12 reps, then switch directions. This aims to loosen the hip flexors while keeping your pelvis relaxed.
2. Pelvic tilts. In the same seated position on the stability ball, tilt your pelvis forward and back. Try not to let your back engage with the tilt, but rather keep it strong and focus on only moving your pelvis. This will also help keep those muscles loose and flexible.
3. Child’s pose with side reach. Starting in a seated position on your knees, spread your knees wide apart, keeping your big toes touching. Stretch your arms out in front of you with your head down. Cross your right arm over your left, reaching to your left side. After three deep breaths, cross your arms back over, reaching to your right side. Try this 3 – 4 times on each side. You should feel a stretch in your back and down your lats. An extra bonus is that this puts baby into a basket position, taking pressure off your back.
4. Wall Slides. Stand with your back against a wall, knees with a slight bend and the least amount of back arching you can do. Now raise your arms overhead in a ‘W’ position against the wall, lining your elbows up to your ears. Slide your arms up the wall into a ‘V’ position. Do this for 8 – 10 reps, and remember to keep your body pressed against the wall as much as you can. This exercise encourages shoulder mobility.
5. Bird Dog. Starting on all fours, hands directly underneath your shoulders and your knees underneath your hips. Lift opposite arm and leg off the ground, keeping both arm and leg straight. Be mindful of not twisting your body, but rather creating one horizontal line with your arm, torso, and leg. Switch arms and legs for 8 – 10 reps on each side.
6. Cat Cow. On your hands and knees, with wrists directly underneath your shoulders and knees hip-width apart, positioned under your hips. In cow pose, drop your belly towards the ground, lifting your chin and chest as much as you can, looking to the sky. Reverse to cat position by envisioning drawing your belly to your spine, and rounding your back toward the ceiling. This is a great spine stretch and helps take the pressure off the baby bump.
7. Foam Rolling. Think of a foam roller as your new best friend. Rolling out those hips, hamstrings, and calves can relieve the aches and pains that prevent a good night sleep. Lean back on the roller with one leg crossed over the other, at the ankle. Roll out those tight spots, going from a handful of rolls on the hips, to the hamstrings and then move on to the calves.

For more advice from Lena and B-Fit Biscayne on training during pregnancy, check-out this article on the importance of form and this article on 10 tips for working out during pregnancy.

Consistent exercise provides both people and dogs with physical and mental benefits. Not only does exercise release endorphins, but it also helps improve coordination and balance for you and your pet. As if you needed another reason to workout with your dog, research has shown that people are more likely to continue with a weight-loss program if they exercise with their furry companion. Double win! Here are five pet-friendly workouts to keep you both active.

1. Game of Fetch

Some dogs were born to retrieve. Whether it’s a tennis ball, a Frisbee or bone, go outside and play a game of fetch. While your pup goes bounding after the ball, engage in some muscle-building exercises like crunches, lunges and squats. For some cardio, race him for the ball and squeeze in some sprints.

2. Doga

Yep. “Doga,” as in dog + yoga, is a thing and it’s all about the pet-human bond. Not only will your pooch act as a prop for your poses, but you’ll help him or her try some poses of their own. After all, your pup has already mastered downward dog.

3. Go for a Swim

Swimming is a low-impact exercise that you and your dog can both do. While most dogs love to swim, not all are comfortable in the water. Make sure to slowly introduce swimming to your dog by having him or her walk into shallow water with you. Keep water safety in mind, just as you would with children. And if swimming seems to not be your dog's cup of tea, consider one of the other exercises on this list.

4. Resistance Walking

Sand provides resistance, so walking on the beach is inherently more demanding than walking on concrete or other hard surfaces. Visit a nearby dog-friendly beach to shake up your routine walk around the neighborhood.

5. Paddle boarding

What better way to exercise with your dog than paddle boarding? While your canine co-pilot rides on the nose, you’ll get a killer ab workout in. Chances are, you’ll both take a dip in the water, so make sure your dog is wearing a life jacket.Before embarking on a physical fitness routine with your dog, consult your veterinarian. Just like physical fitness programs for humans, steady, progressive conditioning is the best approach for dogs. When conditioning a dog to increase fitness, consistency is a key to success. It is far better to take a 20-minute walk every day than a 2-hour walk on Sunday. A slow, steady build of intensity over time helps avoid injury and is more comfortable for the dog. For dogs that require additional challenges, you can advance to more intense activities like field trialing, flyball or agility competition.This article was written by Dr. Michael Sanwald, veterinarian at www.FetchMyVet.com.

Is 2018 set to be your year? Well thanks to Andrea Fornarola Hunsberger, founder of Elements Fitness, you can make your fittest year yet with these 5 exercises guaranteed to get you TonedAF in 2018.

1. Booty Booty Booty Rockin

Grab your red or green booty band and hit the mat. Place the band around the thighs while laying down on the mat with your legs in a parallel position. Press the hips high, up and down, squeezing the gluteus and thighs. This exercise sculpts the gluteus and the thighs.Repeat 20 to 30 times for four to five sets.

2. Sexy Shoulders

Standing with your legs in a parallel end position, hold 3 or 5 pound weights. Pull your elbows to your waist line with your palms high. Then, squeeze your arms out shoulder level and turn your palms down. This exercise sculpts the biceps, and triceps.Repeat 10 times for two to three sets.

3. Wickedly Sexy Waistline

Hold 3 or 5 pound weights by your side with straight arms. Bend side to side from the waistline, squeezing the obliques and the transverse abdominal wall. Squeezing from side, try to reach the hands (weights) all the way down to the ankles.Repeat 20 times, for two to three sets.

4. Tight & Tiny Thighs

Place a booty band around your quads, standing with the legs slightly wider than the hips. Squeeze your waistline and begin to bend at the knees, taking the seat towards the back wall. Drawing your arms high over head, begining to pulse down one inch and up one inch.Repeat for 30 to 60 seconds, four to five times.

5. 60 Second Plank To Get TonedAF

Holding a 60-second high plank, do these three leg variations to get sexy and toned.

• Jogging the knees - alternating knee bends on either side. Do this for 20 seconds
• Hip presses – press your hips high, then back to shoulder level. Do this for 20 seconds
• Hip Twists – squeezing your hips from side to side, try to touch either side to the mat. Do this for 20 seconds.

So what exactly is Matcha? Matcha is a high quality of green tea leaves that is found in powdered form. Although there are many green tea variations, Matcha is uniquely and specially known in and from Japan. One glass of Matcha is the equivalent of 10 glasses of regularly brewed green tea when it comes to all of the health benefits it provides.Here are the nutritional perks you gain by drinking just one leaf of Matcha (powdered) in your drink daily:

• aids in leveling cholesterol and blood sugar levels
• boosts metabolism
• mood enhancer, calms the body and mind
• provides cancer-fighting agent known as catechin EGCg
• powerful antioxidant
• provides vitamin C, Zinc, Magnesium and chromium which helps boost up your immune system
• provides fiber and chlorophyll which helps detoxify the body

Now for those who aren’t fond of coffee or are looking to steer in a different direction because you hate the jitters, switching to Matcha is a safe alternative. Matcha boosts your metabolism (like coffee) helping the body burn more calories than it would naturally.The difference with Matcha though, is that it does this without putting the body under stress; such as elevating your blood pressure or heart-rate which is why most people feel jittery after their Cup of Joe’s. What sets coffee and teas apart is a little amino acid called L-Theanine which is what makes you feel alert without the shakes. Now, while all other teas contain this amino acid as well, Matcha has the highest potency than any other tea out there.Sit down because today may not be Wednesday but this calls for a #WCW shout out. Chie, 26, the owner of Yōko Matcha is one of the brightest and most inspirational souls I have met this year.

With the smile Chie carries, you’d never guess the hurdles she’s gone through at such a young age. Chie sadly lost her mother to breast cancer at the age of six and also has had family members from her mother side inherit the cancer gene. Chie believes in preventative medicine (hence Yōko Matcha) so she got genetically tested early to ensure she lives a long healthy life.Unfortunately, when her test results came back she was told that she inherited the BRCA1 gene which increased her chances to developing breast cancer. Chie made a decision to prevent the cancer before anything could unfold and underwent a double mastectomy in her early 20’s.As everything in life, the butterfly effect took place; as she had to continue seeing specialists and undergo many procedures she needed to be close to her family and friends for love and support. This is how she ended up moving from New York to Miami, FL.Chie has never had cancer, she prevented it from developing with her double mastectomy but one of the reasons that led her to opening Yōko Matcha was to help those who have been in her same predicament or worse, to help those dealing with or those who had cancer.As stated, Matcha is an antioxidant and helps detoxify the body of free radicals; which is what increases chances for anyone to develop cancers in the body. Chie believes that in sharing her story she can provide knowledge to the world in what the BRCA gene is, how genetic testing can help save lives, and how preventative medicine goes a long way.

Chie brings joy with her smile everywhere she goes. I met her recently as she prepared a mini Matcha tea ceremony to give us a feel for what a real one in Japan feels like. Her grandmother was actually a tea master in Japan, she believed in bringing mindfulness and happiness to others with every sip they took during her ceremonies. In Japan, tea ceremonies are held for special occasions and usually have a theme such as a word or phrase to celebrate the good in life.While the deserts may not be the first thing you go for, for a healthy snack; this is how Yōko Matcha promotes the Latin Miami flare. Although authentic with their Matcha they believe in diversity. While Japan is highly recognized because of their Matcha, Yōko Matcha thrives in bringing all nationalities together as one, with the extensive fused menu they have going on.It is not Miami without YOU and that means it is not Miami without all of the beautiful cultures that makes up our beautiful community. Chie is the perfect example of what fused nationalities can bring to the table. Her mom was Spaniard while her father is Japanese. Without that fusion there is no Yōko Matcha.So the next time you’re in the Wynwood neighborhood, stop by The Wynwood Yard and check out the lovely Yōko Matcha truck that brings nothing but happiness and better health with every sip and bite you take from their menu.It is people like Chie that make Miami a beautiful place and makes me proud to say I am part of a community with such diversity. Chie reminds us that our past and dark times don’t define us but nonetheless, we should embrace all we have been through (the good and bad) to let it shape us into the best versions of us that we can be.

Dr. Mathew Cooper can’t promise you the perfect protein shake, but he can make your protein shake better. Proper nutrition is crucial for the maintenance of a healthy body. Through the use of digestive enzymes, Dr. Cooper improves absorption of nutrients into an individual’s diet. We use supplements to achieve desired fitness results. However, supplements like protein powder and pre-workout are only effective when our bodies are able to absorb the nutrients and properties they offer.Enzymes are catalysis, meaning they speed up processes in our body. Digestive enzymes help speed up the digestive process and absorption of nutrients. Digestive enzymes are not the only enzymes athletes can take to improve health and performance. Dr. Cooper has over 100 different enzyme formulas that he tailors to individuals based on their nutrient deficiencies and health goals. He believes that an enzyme program is for everybody, but should be individualized to each individual person. Enzymes can be used to increase protein absorption or for endurance by improving iron absorption with different types of proteases and plants.Athletes who take supplements to improve athletic performance often experience problems with gut health. Dr. Cooper explained that this is often because individuals have trouble digesting and absorbing the supplements. Digestive enzymes can help with this and ensure individuals are getting the full and desired effect of the supplement. Additionally, Dr. Cooper uses enzymes for other purposes such as treating patients for inflammation, arthritis, and acute aches and pains.For those interested in adding enzymes to their current diet, Dr. Cooper recommends starting with a digestive enzyme. While you can buy enzymes at health food stores, Dr. Cooper recommends a specialized program to ensure the enzymes you are taking fit your biological profile, diet, and fitness goals. Dr. Cooper uses plant-based enzymes therefore his program can accommodate individuals who are vegan or vegetarian. However, taking enzymes does not replace the importance of a well balanced diet. Because digestive enzymes are helping in the absorption of nutrient from food, it is important that individuals are eating nutrient rich foods.Dr. Mathew Cooper is a board-certified Chiropractic Sports Physician at USA Sports Therapy. Dr. Cooper has been features on many news sources for his enzyme therapy program, and has helped many professional and Olympic athletes with performance. To learn more information about Dr. Cooper click here. To learn more about the benefits of enzyme therapy click here. Be sure to connect with USA Sports Therapy on Instagram and Facebook.

I’ve been training with Lena Habash at BFit Biscayne for some weeks now. At six months pregnant it’s been highly informative and comforting to train with an expert who understands the fitness needs for a pregnant body. She has pushed me, when all I want is to use my pregnancy as an excuse for laziness, but also keeps my safety as the utmost importance.At my last session, we focused on movement. We kicked off with squats and a one-armed press combo. It was early morning, and the gym wasn’t yet filled with the noises of fitness fanatics. This near silence made it even more obvious, that when I squat, there is a loud, cracking noise coming from my knees and ankles. Embarrassingly, I explained the cracking has been happening for years.After asking me to remove my shoes and squat again, she noticed my very flat feet with pronation. She had me concentrate on standing more rolled out, or pushing through to the outside of my foot, rather than letting my foot fall naturally inwards.As I squatted with that new stance, the cracking noticeably diminished. I was amazed. Although I felt a slight strain in my shins, I was reassured that it was most likely because those muscles don’t get used frequently due to my compensated stance. It would take time to build up their use. After a round of various squat and lunge exercises with my new positioning, it was becoming less of an awkward feeling. However, I would need to be mindful in order to make it natural.Many fitness enthusiasts go through workouts either unaware of the true impact poor form has on their body, or settle for body aches, pains, and noises, because that’s just the way it has always been. I was amazed how this tiny shift affected so much. It was a good reminder why form in exercise is so important.Lena’s advice when it comes to form is to:

• Become aware of your movement.
• Control your movement, don’t let it control you.
• With attention to detail, movement patterns will positively impact life no matter where you are starting from.

Lena also had me do single arm rows, bent over on a bench. Asking me, as she does, "how does that feel after a few reps." I told her I was feeling it more in my triceps. Although these do work the whole arm, where she really wanted me to be feeling it was my upper back, shoulder blade and bicep.Once again, she adjusted my position, moving my standing leg away from the bench and moving my kneeling leg back to allow me to properly position my hip. She then had me visualize rowing into my hip versus into the crevasse of my arm. These slight changes made all the difference. I could feel my back and biceps working.Slight movement changes like these can shift so much, from training an unintended muscle to the correct one, to avoiding unnecessary injury.Lena is a trainer at BFit Training Studios with a Master’s in Strength and Conditioning. For more information on her training philosophy visit BFit, or follow Lena @habashkii. And for more tips on safe fitness during pregnancy read our article, 10 Tips for Working Out During Pregnancy.

A hot city with even hotter natives, it’s no surprise Miamians are constantly staying on top of their fitness and wellness regime.For Nikol Kovalchuk, Russian singer turned fitness model, there’s no other place to train at other than the Magic City. Married to llya Kovalchuk, professional hockey player, and mother of four — exploring a variety of fitness routines from power training to boxing and plyometrics became an escape outlet that allowed the model to reconnect with herself.With a deep admiration for professional athleticism, Nikol has focused on ensuring she is well-educated in both the physical training and nutritional aspects of fitness. Training six days a week under a disciplined workout routine that encompasses mind, body and soul, has allowed Nikol to work with the industry’s best coaches, dietician and trainers.With plans to create her own fitness platform that will help other women and busy moms fall in love with fitness and nutrition, Nikol shared the top three exercises she swears by to ensure she maintains a toned and bikini ready physic year-round.HIIT exercises - Also known as high-intensity interval training. Torch maximum calories in a minimum amount of time. Think alternating between bursts of high intensity exercises followed by short periods of active recovery. Examples include burpees, push and squats, sit up and jumps or jog and sprints. Do this about 2-3 days a week.“Everyone has at least 45 minutes to spare 3-4 days a week,” says Kovalchuk. “In the morning I schedule when that time is for me and stick to the promises I make myself. I try to get this focused workout in while the kids are at school and there is no distraction. They key here is to know it’s a short amount of time. You can do anything for a brief period and you need to keep your intensity level up to it’s maximum when you are doing your high-intensity training. Only you can help you.”Fitness bands - To target thighs and gluts, strap the band above your knees, assume squat position and move in and out like a jumping jack keeping knees bent to tone your lower body.“I try to use fitness bands twice a week,” says Kovalchuck. “I target four areas at a time. I do 12 reps for each targeted area and repeat 3 times. It’s simple and fun and I even put on 80’s music to get me in the mood for when this type of workout became popular.”Lunges – “While dumbbells are not only great for your quadriceps and glutes, but your hips and abs have to work harder when you hold the weight on just one side of your body,” says Kovalchuck.“The core is also kept engaged to maintain balance. Simply hold a dumbbell in your right hand and punch it up to the sky as you step forward with your right leg and lower your body until your right knee is bent at least 90 degrees for a proper lunge. Push yourself back to the starting position and repeat 10-12 times before switching sides.”“I will do 3-4 sets of these lunges 4 times a week. This is the best way to tone your legs and if I skip a day I can see a difference. I suggest starting with regular lunges. When they seem too easy add a little bit of weight. Don’t overdo it though.”

Jack Swagger, former WWE wrestler turned MMA fighter and his wife, wrestler/model Catalina Swagger say this is easy and fun for anyone. “It’s convenient and quick. You can keep a resistance band at work, in your car or in your back pack and get your reps in everyday,” says Jack Swagger. “This is one easy workout to fit in to any part of your day.”

Catalina Position 1 Full Plank Leg Kick OutThe resistance band should be wrapped around your feet. Start in full plank position where hands are directly underneath shoulders. Its important to focus on keeping back flat , like a table top, during exercise. Next, you step your right foot out and hold for one second then bring it back to the center position. Do the same on the left. It is recommended to do two sets of ten on each side.

Catalina Position 2 Standing Side StepsStanding with the band wrapped around feet. You want to have feet positioned slightly farther than your hips. Keeping the band tight, take a large step to the side with your right foot and then bring it back to center. Repeat with the left side. it is recommended to do 3 sets of 15 on both sides.

Catalina Position 3 Banded Donkey KickStarting on all fours wrap the band around your right foot and hold the ends with each hand, pulling it tight. Kick your right leg straight back. When leg is fully extended, pause before slowly bringing your leg back to original position . Repeat with the left leg. It is recommended to do 3 sets of 15-20.

Catalina Position 4 Fire HydrantStarting on all fours, wrap the band around your thighs. Keeping your leg bent at a 90 degree angle lift your right leg up and out to the side keeping it at hip height. Then slowly bring it back to the starting position. Do the same w the left. It recommended to do 3 sets of 10.

Catalina Position 5 Lunge with Shoulder PressStarting with the band wrapped around right foot and holding the ends in each hand. Extend left leg back into a lunge position. It is important to keep arms bent and elbows close to you body. Then push off your left foot, raising your left knee, and extending arms straight up to the ceiling at the same time. it recommended to do 2 sets of 15.

Jake Position 1 RollupStart by sitting on the mat with your legs extended and feet are hip width apart. Wrap the band around feet holding the ends with your hands. Extend your arms straight out in front of you. Start with your spine curved and pelvis tucked, slowly recline one vertebrae at a time until your completely flat. It is important to keep your spine curved like you are holding a beach ball on your torso. Then slowly come back up one vertebrae at a time while keeping arms straight out. It is recommended to do two sets of of 15-20.

Jake Position 2 Back and Shoulder ExtensionStart with the band wrapped behind your back at the bottom of your Lats. Hold the ends of the band in each hand. Bend your arms at a 90 degree angle and keep elbows as tight to body as possible. Now, extend both arms at the same time and keep your palms facing outward. Then bring back to starting position. It is recommended to do 3 sets of 20-25.

Jake Position 3 Standing Arms and Core RotationStart with the band wrapped behind your back at the bottom of your Lats. Hold the ends of the band in each hand. Arms are bent at a 90 degree angle in front of you. Keeping your left arm tight to your body, reach out with your right arm and twist at a diagonal direction. Then bring right arm back to starting position. Do the same with your left. It is recommended to do 4 sets of 12-15.

Jake Position 4 Squat with leg extensionStanding with the band underneath both feet and holding the ends in your hands. With your arms bent in front of you squat down. When your raise back up extend your left leg out to the side, lifting it off the ground slightly. Return to starting position and repeat on the right side. It is recommended to do 4 sets of 20.

Let’s face it, we have all found ourselves sneaking out of an exercise class before the final stretch. ]While the final stretch isn’t as exciting as the challenges we face during class, stretching after exercise is ceratinly important.Dr. Brian Deutsch from USA Sports Therapy explains that muscle tightness is often a precursor to muscle injury. Stretching after class can reduce muscle soreness, so saving a few minutes by skipping the post-class stretch is not advised.If you’re someone who skips the stretch, you may have wondered how effective such a short stretch can be. Most exercises classes end with a 5-minute stretch in which poses are held for about 30 seconds each. Those 30 seconds are critical, as your muscles can reap the benefits of the stretch.Dr. Deutsch explained that short duration stretching is a safer way to stretch rather than holding stretches for long durations. He suggests holding stretches for short durations and repeating poses rather than holding static stretches for long periods of time."Micro tears in the muscle fibers that occur during exercise, holding stretches for prolonged periods of time could potentially injure your muscles," says Dr. Deutsch.A major benefit of stretching immediately after exercise is that your muscles are still warm. Stretching when your muscles are cold and your heart rate has slowed down is less effective. Hitting a yoga class later in the day isn’t a good substitute either, especially if you are planning on taking a challenging yoga class.There are alternatives to static stretching for those with limited flexibility. Dr. Deutsch suggests using resistance bands, which and can be used during static stretching. Unlike static stretching, foam rolling uses myofascial release and is a great way to hit the muscle from different angles, but should be limited to 10-minutes.Regardless if you skip the stretch or not, Dr. Deutsch emphasized the most important thing you can do is listen to your body. If you have to choose between stretching pre-workout and post-workout, opt for post-workout. Static stretching before exercise is less important than after. Stretching can serve as a time to check in with your body and notice any signs of an injury. If your muscles are sore, it is important to include rest days into your workout program.Dr. Brian Deutsch is a Doctor of Chiropractic at USA Sports Therapy. To learn more about USA Sports Therapy click here. Remember to also connect with USA Sports Therapy on social media: Instagram: here and Facebook: here.

As a HIIT (High Intensity Interval Training) devotee, one of the first topics I Googled after finding out I was pregnant was advice on maintaining my fitness and health routine over the next 9-plus months. To my disappointment, I was unable to find the advice and guidance I was searching for, let alone local classes in Miami catering to pregnant women.I just couldn’t fathom going 3 trimesters without the mental reward I’d grown accustomed to with strength and HIIT training.Thankfully, I was introduced to Scott Johnson at B-Fit, who has expert knowledge of specialty fitness needs for pregnant women. B-Fit specializes in small group and individualized programming, led by experienced exercise physiologists, who emphasize proper movement patterns to promote health.I met up with him for a session to focus on modifying my typical workout, ensuring that I’m keeping myself and my baby healthy.Here are some of Scott’s tips.5 Exercises to Avoid:Don't exercise to max heart rate. It’s fine to elevate your heart rate but you don't want to keep it elevated during the entire workout. Rather incorporate rest intervals into your routine as a way to properly monitor your heart rate.No more crunches! Or in technical terms, flexion and rotation exercises are off-limits. The day will come when physically you just can’t do a crunch with a pregnant belly. But it’s also advised to avoid elongating or stretching your core. There are more effective ways to target your mid-section and work all 32 ab muscles, including the deep muscles you will rely on for labor, delivery, and recovery.Avoid overhead pressing. This causes to much strain on your abdominal cavity. Instead, choose different planes of motion for presses. Or if going overhead, alternate reps to reduce pressure on your belly. However, non-loading overhead movements are fine and great for stretches and mobility.Put impact activities on hiatus. More important for later in pregnancy, but jumping and jerking motions like jumping jacks or burpees are not recommended. Also, avoid running during this time due to the constant impact on the joints. If you were a runner before pregnancy, be mindful of your running turf and how that is making your joints feel. And don't try to go for any new PRs.Modify weight activity in a supine position. Exercises where you are on your back, or a supine position should be avoided due to the risk of dizziness, nausea or a drop-in blood pressure. With exercises like presses, consider positioning the bench at an incline.5 Recommended Exercises or Modifications: Lunges or range of motion exercises. As your belly begins to grow, your body is learning a new center of gravity, so focusing on stability exercises are encouraged. And as joints begin to loosen and your back begins to feel the impact of carrying new weight, range of motion exercises will help keep you flexible and steady. Lunges are a great example of an exercise to promote this type of training.Squats or exercises where you are grounded. Trying to steady yourself with your new pregnancy body may require a break from those box jumps and a new love of grounded positions like squats. Squats are also a great way to safely and effectively weight train during pregnancy.Weighted carries (Farmers carries). Simple, yet effective, weighted carries or asymmetrical carries (weight on one side of the body) are great for building overall strength and training your core. These will also prepare you for holding your baby, ensuring your body is strong on both sides to avoid uneven motor patterns that sometimes develop from favoring one side of your body.Paloff holds and Paloff presses. This is the ultimate for core strengthening when you have that baby bump. For Paloff holds, hook a resistance band around an anchor point. Grab onto the band with both hands, step away from the anchor creating resistance and hold your arms out straight in front of you. And for the press, same position but press your hands out front, rather than keeping them straight.Pushups at an angle. If you love pushups like I do, it was probably a disappointment when you realized that your belly required you to modify. During pregnancy, look to do push-ups at an angle, rather than straight on and you can receive the same benefits, but in a safer manner for you and your baby.During our session, I confided in Scott, sharing that adjusting my mindset from pushing myself to do better was one of the harder modifications I had to make. His most impactful advice to me was to listen to my body, put ego aside, and quit trying to outdo others in the gym or PRs. Frankly, I’ve already won because I’m training while pregnant and keeping up with my fitness routine.If you are pregnant and looking to keep your workout routine steady, visit B-Fit for more information.

Workout classes provide us with a sense of community. In a typical workout class, we sweat and push ourselves to levels we once thought impossible, next to complete strangers. While these classes provide us with a place to sweat and focus on our bodies, we often don't know the names of the people around us. PartyGirl Fit is extending the fitness community created in workout classes into everyday life. Soeuraya Wilson and Rachel Loebs are pulling back the mask of what it means to be a fitness instructor living in Miami. PartyGirl Fit is a podcast that is hilarious, raw, and 100% authentic.At SoulCycle, Soeuraya and Rachel instruct some of the hardest spin classes you’ll ever take. They found themselves listening to podcasts about other cities, and realized the need for a podcast about the Miami lifestyle. Miami has a certain image: it's known for partying, but also known for people who live an active lifestyle. Soeuraya and Rachel felt the party and fitness lifestyle portrayed on social media was unbalanced. PartyGirl Fit was created to blend and balance these two Miami scenes. Now they're sharing what life is like off the podium, living a life of fun and fitness.The podcast focuses on fitness, but also features episodes about places and people in the local community. Soeuraya and Rachel interview local fitness instructors and business owners on their favorite spots to grab a bite to eat, bar to grab a drink, and favorite places to sweat. The name suggests this podcast is geared toward more female audiences, but truly anyone can enjoy this podcast. Soeuraya and Rachel highlight boss ladies, like themselves, making their names known in the Miami community. With only a few episodes out, the podcast is reaching listeners outside of Miami. Listeners are tuning in from LA, NYC, DC and even London.

So what's next for the PartyGirl Fit podcast? Bringing people from the Miami community together. Keep a look out for future PartyGirl Fit events. The two are planning a run in the coming months, an event you will not want to miss.Still on the fence about listing to PartyGirl Fit? Soeuraya and Rachel give you their top 3 reasons on why you should listen:

1. You are guaranteed to laugh. Soeuraya and Rachel have no filter, which is a good thing because they are both hilarious.
2. You’ll become more informed. Guests on the show will keep you up to date about the coolest spots to grab pizza, hear live music, or a new workout class to sweat it out in. No more sifting through Yelp! reviews; you’ll hear it straight from people in your community.
3. You’ll feel like you belong. PartyGirl Fit is more than a podcast. Soeuraya and Rachel are creating a community. The podcast has no editing; it’s real and authentic. They also care about what listeners have to say. Their website has a contact page for listeners to submit topics or suggest guests for upcoming episodes.

Soeuraya and Rachel just released the 3rd episode last week where they interview local yoga instructor, Julianne Aerhee. Podcast episodes come out twice a month on their website and on iTunes. If you want more of Rachel and Soeuraya in between episodes, follow PartyGirl Fit on social media: @partygirlfitpodcast. To listen to the latest episodes of party girl fit podcast click here.