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Long days at the office can cause our neck, shoulders, and back to ache. It seems hard to believe that working 9 to 5 can take a toll on the body. Dr. Kevin Mills, a physical therapist at USA Sports Therapy, explained that people are sitting at their desks for longer periods of time. There is a common misconception that injury can only occur from activity, but Dr. Mills explained that this is false.USA Sports Therapy sees just as many cases for injuries related to activity as they do cases for injuries related to inactivity. Prolonged sitting while at work can cause aches with the potential to cause long-term injury to our bodies. Decreased mobility can lead to herniated disks in the back and neck, which can require extensive medical treatment.While we sit in our offices typing away at computers, our bodies fall into a certain position. Our spine is often flexed, our neck positioned forward, and our shoulders hunched forward. We may assume that hitting the gym before or after work will counter act our immobility during the day, but Dr. Mills explained that this too is false. He explained the people shouldn’t be sitting 8 hours a day consecutively, and emphasized the importance of standing or getting a 5 to 10 minute walk whenever possible.If taking a stroll during the workday isn’t possible, Dr. Mills suggests doing neck rolls and back bends to account for the position your body is in while working. Standing desks allow individuals to work while standing; thus avoiding the harmful position our bodies can fall into while we sit. However standing desks are an expensive solution. Regardless, finding time to stand during the workday is very important. Dr. Mills explained that within 90 seconds of standing your body starts a bunch of cascading effects that aid in your health. Keeping our bodies healthy outside of the office is just as important as when we are in the office.Dr. Mills suggests three tips to dealing with work related pains:

1. Move more! Try to stand up and walk around as much as possible during the workday. For every hour of sitting he recommends at least 10 minutes of standing or walking. Try taking the stairs or a longer route to get to your desk.
2. Exercising and keeping your body strong is the number one way to prevent injury.
3. Seek help as soon as possible. If you notice aches and pains that are lingering get them checked out sooner rather than later.

Dr. Kevin Mills is a board certified specialist in Orthopedic Physical Therapy at USA Sports Therapy. For more information about Dr. Mills visit http://www.usasportstherapy.com/dr-kevin-mills/Connect with USA Sports Therapy on Instagram: https://www.instagram.com/usasportstherapy/?hl=en and Facebook: https://www.facebook.com/USASportsTherapy/

Have you ever wanted to set intentions for the full moon and then been overwhelmed by Google’s unhelpful results on how to do it? Or maybe you’ve checked out your yoga teacher’s mala beads and wondered what they mean, and what to do with them. Sure, the essential oils at the end of class smell good, but how are you supposed to use them?I’ve wondered about all the questions above (and more), but I’ve been too intimidated to ask. Jenna Guadagni and Lauren Angueira have come across many people who want to pursue the more spiritual elements of yoga, but don’t feel comfortable enough to ask. Enter the House of Intuition MIA, where spirituality meets badassery. I met up with Jenna and Lauren to talk about their vision for their modern mysticism and enlightened events company.Jenna is the co-founder of Buddha Shack in Coconut Grove, and is a 200-hour registered yoga teacher currently pursuing her 500-hour certification. Her style disrupts the traditional narrative of what a yoga class should be, and carefully blends spirituality with high-intensity movement.Lauren is the owner of Woke Creative, and holds a B.S. in Communications and B.A. in Political Science. Her experience spans public relations, marketing, design, and journalism. Lauren has been attending Buddha Shack since it opened, and Jenna and Lauren quickly realized how well they work together and complement each other. Together, their mission is to make mysticism more accessible in the modern world.

*Read: The Buddha Shack - The Missing Piece in Miami's Yogi Scene*

Jenna and Lauren have big plans to shake up the Miami yoga scene with underground pop up yoga events for the full moon each month. The two innovators plan to hold their events in unconventional spaces across Miami. And at the House of Intuition MIA, raw emotion is always welcome.

Jenna and Lauren want to create a space where yogis are free to feel all emotions, without having to worry about whether their chaturanga is perfect. Their first pop up event was held Monday, August 21st to celebrate the solar eclipse. Seventy-five yogis gathered outside of Buddha Shack in Coconut Grove to flow and manifest the fiery energy of the Leo eclipse. Allison Santini joined Jenna to lead meditations for the eclipse. Yogis stayed after the class to sip, shop, and receive free chakra readings, provided by Annie Vazquez.

*Read: Miami's Best Yoga Studios - Where to Practice in 2017*

House of Intuition MIA is also launching monthly moon box subscriptions to set you up with everything you need to manifest your desires for each new moon. Each box is handmade. Boxes include a white sage smudge stick, a palo santo crystal burner, two crystals, a smudge wand, and cards that explain how to take care of your crystals and set intentions for the moon. Want to start with just a few crystals? You can also buy the items separately.

Get 15% off any House of Intuition MIA MOON Kit with code "STAYFIT305"

I couldn’t help but wonder how Jenna and Lauren make time for meditation and their self-practice with all that they have going on. So, I asked them for their biggest tip to prioritize self-practice. For Jenna, self-practice is non-negotiable. Routine helps, too. She wakes up every morning at 5:30am to dedicate to journaling and goal-setting, meditation, sun salutations and reading or listening to a chapter from a pre-selected inspirational book. She also tries to infuse this practice into breaks throughout the day. For Lauren, it’s all about finding what works for you. As she says, “don’t let anyone tell you that what works for you is right or wrong."Look for their next Sunday Funday event, Yoga for inHUMANE People, on Sunday October 8th a fundraising yoga class at Lincoln’s Beard Brewing Company, led by Jenna, followed by beer and cards of humanity. All tickets proceeds go to support hurricane relief in the Florida Keys.RSVP on EventBrite, and follow @houseofintuition.mia to stay up to date on upcoming events and offerings. Also check out http://www.houseofintuitionmia.com to shop the MOON Kits and mystical offerings.

Boxing is renowned for giving you the ultimate total body workout and with Fitbox Method being one of the hottest boxing studios in Miami, I had to check out the hype first-hand.I’m all about intense workouts, and boxing helps you burn fat and build muscle simultaneously. I trained at Fitbox Method everyday for two weeks and definitely noticed a change in my body, both externally and internally.Halliday Anderson is one of my favorite instructors at Fitbox Method because he brings so much energy to each and every class. He’s your own personal hype man that will challenge and push you to get the best out of yourself in every session. I highly recommend trying his class – you wont regret it.Here is a sample of some of Halli’s favorite exercises that are guaranteed to burn 400 calories in 25 minutes. Disclaimer: The workout below is NOT for the faint-hearted.Instructions:

• Each exercise is to be done for 45 seconds with a 15 second rest period.
• Depending on your level of fitness you can modify your rest period to be longer (e.g. each exercise for 30s and rest for 30s).
• On each minute, change your exercise.
• Once you have gone through all 5 exercises, repeat for 25 minutes.

https://www.instagram.com/p/BZ601zBlj8i/?taken-by=stayfit305

Battle RopesHow: Split squat and 3 double rope slamsWhat are you working: Exerting power, this is a full body and cardio moveBosu Push UpsHow: Keep your elbows tight to your body, extend down, push up with biceps and triceps. Bring your chest down an inch away from the bosu ball and repeat.What are you working: Core and upper bodyMed Ball SlamHow: Bend your knees, sit back, do not use your back, and bring the med ball overhead and SLAM down!What are you working: Lower body and coreRussian Twist How: Sit on the floor and elevate your body to create an imaginary V-shape with your thighs. Hold the med ball and twist your torso to each side with your arms parallel with the floor.What are you working: Abs! This exercise is great because it can be modified by having your feet on the ground to make it easier, or having your feet up to make it more challenging.Jump RopeWhat are you working: This full body exercise gets your heart rate up and is particularly good at improving footwork and coordination.

*This article was contributed by Dr. Austin Misiura of Pure Physical Therapy Miami*What if I told you that “fixing” a torn meniscus, labrum, or rotator cuff tear with surgery leads to the same beneficial outcome as just doing rehab, yet adds a huge risk for complication or permanent damage?Sorry for stealing one of ESPN’s opening phrases, but I really wanted to get your attention.There is now a plethora of research data to show that orthopedic surgery (most specifically arthroscopic procedures) leaves the patient no better off than physical therapy alone. What's more, is that due to negative side effects - like the surgeon's knife adding more scar tissue - there are cases where people are left worse than before the procedure. Or, because pain is multifactorial, “fixing” the tissue damage that shows up on MRI doesn’t change the pain at all.Many times one little procedure starts a cascade of “needing” another surgery to fix an issue stemming from the first surgery, and then a third to fix the second, and so on. It's almost impossible to lead a normal life - much less function at a high level athletically - once you start down that path.Imagine if it was a common thing to need rehab because of damage caused by rehab? Would we accept this as OK, or demand better methods? And yet, there are millions of unnecessary arthroscopic procedures done every year. How can this be?I’ll tell you the reason in a second. But first, a little background...In a study published the day after Christmas in 2013 (I’ve heard it was in this particular journal edition because certain people were trying to keep the results hush-hush, and nobody pays attention to medical research during the holidays), a group of physicians in Finland conclusively showed the world that shaving off the torn tissue from a degenerative meniscus lesion worked EXACTLY THE SAME as a “sham surgery.” So basically half of the participants got the regular procedure, and then in the sham group, the surgeons made the incision, put the tools onto the meniscus, and then skipped the “shaving out the damage” part. The part that physician is telling people is actually “fixing” the problem. And the outcomes in both groups were still identical!Yes, these surgeons actually cut into people’s knees and poked the meniscus with a dull piece of metal in half of the participants to simulate everything about the surgery except what we are led to believe is the important part. These dudes are badass. Simple logic should tell us that the “fixing the meniscus” part of the procedure can’t possibly be important if leaving it out changes nothing, so why did the sham patients still get better?The patients in the sham group still thought they had the "real" procedure done, so they had to rest, take it easy, recover, etc. for a few days, and then go do their rehab steps. The surgery made them rest and recover so that the body could heal, the surgery didn’t actually do the healing. Also, the power of placebo was on display big time here. But if we know that the placebo is a placebo, let’s stop wasting our time and money on it!Would you have surgery if your doctor told you it didn’t matter if you had it or not? Hell no, but that is what they should be telling you. That is what I’m telling you.So if it doesn’t matter - not in the slightest - if the surgeon fixes your torn labrum, ligament, meniscus, whatever it is, would that change your decision? If all surgical patients knew this beforehand, I’d bet most wouldn’t elect to get the surgery done. Why not just skip the hassle and just go straight to the therapy, right?Despite this data being widely available, over 700,000 (!!!) arthroscopic partial meniscectomies are performed in the United States every year. That number is insane. At a cost of $4 billion, we are sitting here wondering what can be done about the health care problems in this country.And that’s just for knees!Hip arthroscopic surgery is on the rise as well. Despite more and more research that says surgery doesn’t work, the threshold of symptoms for MDs to be able to perform surgery continues to get lower and lower. There’s also a recent 746% increase in shoulder surgery for impingement despite glaring evidence that surgical patients did no better than those treated conservatively.The fact that more than 50% of patients whose chief complaint was back pain stated they would undergo spine surgery based ONLY on abnormalities detected on MRI tell me that we are doing something horribly wrong when it comes to educating the public about this stuff. I’ve “saved” a bunch of people who were scheduled for surgery and luckily came to me first before going through with it. But what about all the people that don’t get referred to a physical therapist that can help them before it’s too late? We need to be better educated as a community in order to be able to choose the best treatment options for things that can be fixed without spending crazy amounts of money and putting lives at risk. The grassroots movement needs to start with the patient asking more questions, and seeking out conservative care first even if the physician doesn’t refer them for PT.In Florida, you don’t need a physician referral to do physical therapy - you can just come right in!When I first learned this information I was a young, naive physical therapist. I mostly trusted that what physicians chose as intervention for orthopedic problems was the standard of care because it was actually good for the patient, and it worked. I looked quizzically at my first boss and mentor after he showed me the results of the meniscus sham study and asked “if surgery doesn’t work, and it’s proven to not work, why do all the doctors keep doing it?”Why are all the surgeons so quick on the trigger when it comes to cutting people up? Here’s what he told me: "It’s all about the benjamins,' Austin.”OK so he didn’t say it like that, but it would have been cool if he did.Money makes the world go ‘round, and nobody is excluded from that universal law. “Those guys just want to get paid”, he said. My mind was blown. “The system” is providing substandard medical care in the name of making more money. I was shocked, appalled, and frankly, didn’t believe him. I still thought physicians were God-tier.Not anymore!I really don’t want this to turn into a bash on physicians. Like every profession, there are good ones, and there are bad ones. Without MDs, a whole lot more people would be sick and dying, or already dead. But when it comes to movement, injuries, rehab, and recovery, the current paradigm is not only lacking, but straight up harming the fitness community.It’s time for a shift in our thinking. “Damage” to tissue on MRI is a normal part of aging. The majority of MRIs performed on shoulders, backs, knees, hips come up positive for a tear - and that’s in people who don’t have any pain! How is it that my patient with a tear in their rotator cuff can be pain free and lifting overhead, playing catch, and carrying groceries once I work with them, but the one who goes to the surgeon needs the tear “fixed” first in order to do all that normal stuff? Could it be that the second patient could have been treated with PT also, but they never got to find out?I’m encouraging everyone to make sure they find out. Try the conservative care first. Ask your physician for a PT referral, or just walk into a therapist on your own. The worst thing that could happen if you still elect surgery is that you delay the procedure a little bit.If I can reach just one person with this information, I’ll be happy. I really hope to get into the heads of everyone here in Miami and start a shift in thinking, but I realize I’m fighting an uphill battle against one of the most powerful groups in the country. And to prove I’m not in it for the $$$ like your surgeon is, I’m offering a deal that is - up until now - completely unheard of.If you are considering surgery, or are scheduled for surgery, come work with us first for a month. Afterward, if you still decide to go through with getting cut up (which you won’t, because you will feel amazing) I’ll give you 100% of your money back.Yup. It will literally cost you nothing if I’m wrong. You’ll never hear a surgeon say they will pay you back if the surgery doesn’t work… instead you’re just out of luck.Come to us instead, and learn that moving better = less pain. Let me teach you first hand that tissue damage is such a small part of your symptoms, and that your brain and your body has an INSANE amount of healing potential once you learn to unlock it. Let us begin to save some money in our broken system and maybe get things on the right track in this country as far as the healthcare system goes. Miami is a great place to work on this because we are all passionate about our health and fitness, and the rest of the country is watching us.You don’t have to take my word for it. I’m literally guaranteeing success for you. If you think I’m full of it, I can put you in touch with some of my previous patients that were supposed to get sliced up. They’ll be happy to tell you how good they feel and how happy they are that they didn’t go through with the operation.A movement starts with one person.Is that person you?ReferencesArthroscopic Partial Meniscectomy versus Sham Surgery for a Degenerative Meniscal Tear.Raine Sihvonen, M.D., et. al. for the Finnish Degenerative Meniscal Lesion Study (FIDELITY) Group. New England Journal of Medicine; 369. December 26, 2013.Femoroacetabular Impingement Surgery Is on the Rise-But What Is the Next Step? Reiman MP, Thorborg K. Journal of Orthopedic and Sports Physical Therapy. 2016 Jun;46(6):406-8.

Professional soccer players are known to go through grueling training programs to stay game ready. Cardio, strength training and various circuits are used to establish and enhance players’ skills for optimum performance and endurance on the field.

*Read: The 2 Best Places to Play Soccer in Miami*

Luckily, with the establishment of SoccerShape's physical fitness program in Miami, we can get the experience of how professional soccer players train to stay in shape and be the best at their game.SoccerShape was founded by Mason Trafford, Jonathan Borrajo and Rhet Bernstein - all professional players currently on the Miami FC roster. They took their high level training regime and packaged into a program designed for all levels of fitness.

*Read: Paris Saint-Germain Takes Over Miami*

I had the chance to meet these three innovative entrepreneurs and take part in their 7pm class. The workout began with some running drills to get the body moving and prepped for what was to come.Throughout the workout, we worked through agility circuits that included a soccer ball to aid in coordination while moving.We ended with some strength exercises that included pushups, sit-ups and planks for the core, squats for glutes, followed by a "cool off.”The atmosphere was fantastic. Good music was blasted and most importantly, the workout was challenging and well rounded.All three coaches were very motivating and knowledgeable and were there to help members achieve their best results.For more info and a first-hand experience visit: soccershape.org

Get to know Roberto Guzman, owner of 7 Fitness personal training and group fitness instructor at Barry’s Bootcamp and Anatomy at 1220 in Miami Beach.

1. How long have you been training?

I’ve been training at different fitness gyms for 12 years now. I started at Equinox, made my way to David Barton and Flywheel. Now, I have succeeded in building my own personal training company called 7 Fitness.It has taken a long time and a lot of hard work to get to this point. But it is the best feeling dedicating my time to training my 7 Fitness clients at SHIFT (Sunset Harbor Innovative Fitness Training), teaching at Barry’s Bootcamp and Anatomy at 1220 and riding my bike to work every day!

2. What are the most common mistakes you see in group fitness and how would you fix them?

By far the most common mistake is looking in the mirror too much. The cue I would use to fix it is to tuck the chin in. The momentum of certain moves, like kettlebell swings, makes it really unhealthy on the neck if you aren’t properly aligned. It’s difficult, though. There’s really no easy fix.I’ve been paying more attention to my posture lately, like noticing how my neck strains when I’m looking down at my phone. When I notice it, I make the adjustment so I’m not straining.

3. What is your training philosophy?

I really want my clients to gain confidence in themselves. Fitness has changed so much in me that I really want to help other people gain that confidence in what they can do. I challenge my clients at 7 Fitness and in the studios. I am not easy on them, but I am very hands-on and there to support them in reaching their goals.

4. What are your upcoming goals for your development as a trainer?

I fell in love with kettlebells when I had the opportunity to get certified while I worked at Equinox. I am very excited about an ONNIT kettlebell certification that I am doing at the end of September.I am also excited to build my knowledge of Animal Flow and work on getting certified in that area as well. I already incorporate these different types of exercises into my client’s programs. With everything in life, we can always learn more and I am excited to grow in my knowledge of these two types of workouts.

5. How much freedom do you have in designing your group classes and how do you like to design them?

I have a lot of freedom. I like to be creative in designing my classes. I emphasize full body and multi-joint movements. Every class is different. I teach my classes the way I would want them as a student, so I don’t want anyone to be bored. I never teach the same class and I never use the same playlist.I also incorporate calisthenics and body weight movements. I also schedule time into my group classes for active recovery and mobility work. It’s important, especially when clients are going really hard multiple days a week, to build in active recovery and time for rest. With that being said, the freedom I have in the studios is the same I have training my private clients at 7 Fitness.Train with Roberto at 7 Fitness at SHIFT, or check out one of his classes at Barry’s Bootcamp or Anatomy at 1220.You can find him at Anatomy at 1220 teaching Core Assets on Monday and Tuesday, the Gun Show on Monday, and Metabolic Meltdown on Wednesday.Check him out at Barry’s Bootcamp Miami Beach Monday through Friday.SHIFT training is also partnering with the Mondrian Hotel to offer a weekly Saturday bootcamp at 9:00am. Each Saturday, Roberto or Tarra Martinez will lead you through a bootcamp that includes bodyweight exercises and resistance training. After your workout, you receive to the Mondrian pool and may purchase a brunch buffet for $25 as well as receive 20% off services at GUYandGIRL Spa.

Injury is part of the game. Every athlete knows the importance of injury prevention; warming up before each competition and stretching after every practice.But sometimes prevention may not cut it. For many of these athletes, the game is their life. It’s all they know, so when season ending injury occurs, it hits hard - no pun intended.The injury risks are there for any athlete, and sitting out a match or season due to injury is a real possibility. But no athlete is prepared to deal with the physical and mental strains an injury can have on everyday life.Keeping an athlete away from the sport they love affects them not only physically, but also mentally. Isolation, anxiety and fear are some of the feelings athletes go through as they deal with the process of rehabilitation.One of the biggest issues they face is the fear of re-injury, which can impede them from performing at their fullest potential.Most of these athletes will deal with a sense of disorder. Since high school and collegiate days, these athletes have followed a strict routine of school, practice and diet.With injury, all of that goes out the window; new schedule, no practice, no team or coaching meetings. All of that changes everything.When it comes down to it, the road to recovery is often more of a mental strain than a physical one. Rehabilitation goes beyond the training room. Mental strength is vital when it comes to building a stronger better version of yourself.Consider these 3 steps when it comes to rebuilding confidence and focus:

1. Talk to someone. Reaching out to a professional does not show weakness, it’s just the opposite. Sitting down and talking about fears, concerns and the future shows a person’s strength. Instead of pushing those feelings deep within and allowing it to turn into a bigger problem, speaking to someone else is a great preventative measure.
2. Goal setting. Though they may not help win a game or reach a new personal record, setting small, short term goals can boost confidence and help keep you focused. Accept that rehabilitation goals will not be the same as pre-injury goals and adjust your thinking to what is realistic. Remember to celebrate each milestone - this will keep you motivated when times are tough.
3. Revert your energy. Use your athletic prowess to get fulfillment off the court. Volunteer by coaching a team or teach leadership skills course at a local high school. Teaching others what you have learned can help can help sharpen your own understanding of the game for you return. Staying busy is a healthy distraction to staying at home with negative thoughts.

Remember, sometimes your body recovers faster than your brain does. Let yourself heal emotionally; build your confidence back up; practice the three steps listed above along with a list of affirmations you should tell yourself as you build back your return to the game.Practice saying these every morning: “I’m excited to get back to my sport. I am a strong athlete. This pain and difficulty is only temporary. When I come back I will be stronger than before. My body is getting stronger.”

Allow me to start with the disclaimer that there are tons of reasons why you may not have gotten a muscle up yet. I just wanted to give you what I feel are the top 6 reasons and a little insight on how you might go about addressing them. My hope is that one of these will resonate with you and that the next time you are able to try that you end up on top of those rings or ‪that bar. So here we go!

1. Comprehension of the movement.

This is a high level gymnastic movement. High level means you’re going to need some skills and a lot of body awareness. If it were an easy movement errbody in the box, gym and club would be doing it. But they’re not. Because it’s hard. A lot of moving parts go into flying on top of those rings or ‪that bar. And if you watch gymnasts they do all of their muscle ups strict. No swing, no kip. From static hanging to full lockout on top (with those palms facing forward for those on the rings). It’s a lot to piece together.When you really break it down it looks like this:Bar

• Start from a dead hang below bar. Arms fully extended.
• Pull the bar to your hips.
• Aggressively bring your chest forward. Think of doing a fast sit-up.
• Catch in that dip position
• Press up to full lockout

Rings

• Start from a dead hang below rings. Arms fully extended. Some prefer using the false grip.
• Pull the rings to the bottom of your rib cage (often times thinking of brining them to your hips will ensure that you make it to your rib cage). Make sure to keep them close! Gentlemen- think about tracing your pecs. Ladies- think about tracing your lovely lady lumps.)
• Aggressively bring your chest forward. Think of doing a fast sit-up.
• Catch in that dip position
• Press up to full lockout

It seems simple enough. But when you add in the swing and your legs and hips and factoring in that shoulder issue because you probably didn’t warm up properly and everyone yelling at you everything goes out the window in any attempt to just do the freaking thing.Correction?Work on it in segments:Bar

• Practice pulling your hips to the bar via an aggressive kip swing.
• Practice the catch. (This can be done with a box under a high bar on the rig. Start with arms fully extended and head through the arms and bent knees. From there use a little jump to get yourself over the bar.
• Work on pause dips (holding for a :05 at the bottom and pressing out to full lockout for sets).
• Once you’ve got the ingredients down start piecing them together. Bar to hips to catch to lockout.

Ring

• Try working on your false grip.
• Then move on to working from a false grip hang to the pull (or to getting your hips to the rings if you’re working on a kipping one).
• Practice the catch. (This can be done on a low bar setup on the rig or the low rings with a band.)
• Work on pause dips (holding for a :05 at the bottom and pressing out to full lockout for sets)
• Once you’ve got the ingredients down start piecing them together. False grip hang-pull to catch to lockout.

Think about the end goal but make sure to visualize it in steps.

2. Strength

So you say you’ve been working out out for how long? And you feel you should have definitely gotten a muscle up by now? Oooohhhh, my young grasshopper. You know that this whole fitness thing is a lifestyle, right? Okay, and remember that your ego should get checked at the door when you enter a fitness facility? Okay well don’t pick it up on your way out either. Leave that mofo there.Yes, you may very well have been working out a long time and yes you may very well be oh-so strong that if all else fails you can just fight crime with your bare hands. But, have you been building strength in the muscles you need for a muscle up?When we workout we typically use the muscles that work for us, regardless of whether or not those are the ones intended for use on a particular movement.We also have a tendency to do our favorite moves - the ones that make us feel strong and powerful, not the moves that we suck at. And this is where imbalances occur.The muscles needed for a muscle up are strong lats for your pull and strong triceps and shoulders for your dip. Yea, you may be able to string together tons of pull-ups and that’s awesome. But your goal now is a muscle up, so you need to start training those specific moves.Correction?Weights + Food:Try the following movements incorporated into your training 3x per week. Make sure you are activating the right muscles!

• Chest to Bar Pull-ups
• This uses more lat engagement. Go a little wider with your normal pull-up grip and pull your chest to touch the bar just below your nipples
• You can also do negatives of this
• Dips
• Use the rings
• Jump up to support and descend. I suggest working your way up to a :05 pause at the bottom and pressing up to full lockout and rotating palms forward
• Negative MUs Start at the top in a full finished lockout position. Slowly descend to a dead hang at the bottom (the start of the movement)
• Lat Pulldowns You can use a band looped around the rig. Place a PVC pipe in the band and step forward until you feel some resistance. Imagine you are pressing a beach ball under water. Keep your shoulders down and back

Approach the above movements as a circuit. Complete 10-12 reps of each and go through all four moves three times, three days a week. Make sure you are recovering properly. Quality food and rest are vital to improved performance and muscle growth

3. You. Are. Go-ing. Way. Too. Sloowwww.

This movement requires turning over at exactly the right time, or taking the struggle bus to the top. Often times athletes aren’t fast (or “aggressive” enough) in that turnover to make it to the top.Correction?Bar

• Practice the turnover using a low bar setup on the rig. Secure a barbell with bands and start with your hips up, on your toes.
• Try doing 3 sets of 8-10 reps

Rings

• Practice that catch position in the low rings. Set-up underneath low rings using the false grip. Make sure your hips are up and you’re your knees are bent. Practice pulling the rings to your hips and catching in the bottom of the dip. Do this by thinking about looking at the ground and tucking your knees in. You can also use a band underneath your hips for some additional assistance
• Try doing 3 sets of 8-10 reps

4. You’re not pulling low enough.

So you have the strength, the aggressive turn over, but you keep smacking your chest into the bar or falling short on the rings. You (and your muscle memory) could be pulling the bar or rings to your chest as in a pull-up. Go lower.Correction?Bar

• Kip swings pulling the bar to your hips
• Focus on this sole component- not the next step
• Try completing 2-3 pulls to your hips and then going for a muscle up

Rings

• Kip swings pulling the rings to your hips
• Focus on this sole component - not the next step
• Try completing 2-3 pulls to your hips and then going for a muscle up

5. You’re not practicing enough

Maybe you’re close but you’re just not quite there yet (or maybe you even have muscle ups but they’re wonky). You’ve got to put in the time to get the results. As one of my favorite coaches Megan May says, “Repetitions create muscle memory and movement patterns for safety & success.”Correction?

• Practice!
• Record yourself or ask your coach to take a look and see where your weakest point is. Then make a commitment to DRILL THAT AREA 3-4 times each week to help set yourself up for success.

6. Confidence

I tell my athletes all the time with various moves, “Trust yourself.” Here is where a bit of mindset comes into play.Correction?

• Know you can do it.
• Visualize yourself doing it
• Try recording yourself and then drill your weakest point (as suggested in reason #5) and make that your strongest point.

Again, these are just some of the most common reasons why athletes haven’t yet successfully muscled up. For your specific reason, it’s best to work with a knowledgeable coach that you know (*ahem* or that you’d like to know. See how to contact me below). That way they can see what you’re currently doing or not doing, and hopefully give you the tools and drills you need to get there!Until next time stay strong and keep the gains coming!

Here’s a random and somewhat embarrassing fact about me: When I was in high school, I didn’t work out because I didn’t want my butt to get too small. Fast forward to now and I’ve learned that working out actually makes your butt look better (surprise, surprise).Fortunately, there’s no better place than Miami to take classes that burn your booty and abs. Its always swimsuit season here, after all. And now that summer is officially upon us, I ventured out to check out some of the butt and abs classes that Miami has to offer.Buddha Shack, Coconut Grove - Buddha Booty x AbsFirst stop: Buddha Shack. Nestled in the heart of Coconut Grove on Main Highway, Buddha Shack is a one stop shop for your physical and mental wellness. Co-owners Jenna Guadagni and Christina Echavarria have cultivated a warm, close-knit community space that offers a variety of classes to advance your physical and mental health, including vinyasa flow, heated Pilates, and their signature Buddha Burn classes, which integrate weighted and HIIT movements with vinyasa flow.

*Read - The Buddha Shack: The Missing Piece in Miami's Yogi Scene*

Starting this summer, Buddha Shack has a new class offering: Buddha Booty x Abs. Described as a “45 minute HIIT class focusing on the glutes and abs,” the class takes traditional vinyasa flow to the next level in terms of sweat and burning out those glutes and abs. When asked why she added the class, Jenna highlights that “yoga gets a bad rep” when it comes to yogis having small butts.

As a yogi and someone who cares about my butt, this speaks to me. The class starts off with centering and intention setting. After mentally prepping the body to get to work, planks, burpee variations, lunges, glute bridges and core work are carefully woven into vinyasa flows. Infusing weighted lunges and weighted glute bridges activate the glutes and target those areas often neglected in traditional vinyasa flow classes. Gentle final postures and final meditation serve as a reminder to honor the badass in you and those around you.I left class feeling zen, empowered and on fire (because my glutes were definitely on fire) - a unique and exciting combination for a class rooted in vinyasa flow. Buddha Booty x Abs is offered Monday and Friday at 12:15 to meet your booty needs. Also coming soon to Buddha Shack: infrared detoxification, which travels deeper into the body and produces a more intense sweat than traditional saunas. This detoxification helps with skin concerns, including fine lines and wrinkles. Also look out for a new line of magnesium products hitting Buddha Shack for detoxification and skin benefits. To check out more about Buddha Shack, go to: http://www.buddhashack.co/.B-Fit Biscayne - Lower Body Strength The small group and individualized programming at B-Fit was developed by experienced exercise physiologists and emphasizes proper movement patterns to promote health. Lower Body Strength is offered on Mondays at a variety of morning and evening times to best suit your schedule. Classes are offered in small group format, with sizes ranging from 3 to 12 students, and if the class size exceeds 10 students, a second coach assists the class.I asked co-owners and coaches Sam Simpson and Scott Johnson about the most common mistakes they see when athletes train their lower body. What was clear from their responses and the class was that you have to go heavy to see results. Scott mentioned that women often express concerns about getting bulky, but heavy weights are necessary to build glute muscles.

Other common mistakes? Only working the front plane with squats and lunges and not hitting the side or back of the body. Poor movement patterns also limit the ability to see progress.For newcomers, the coaches observe students’ movement patterns during the warm up portion of class and make recommendations for the appropriate starting weight. Following the warm-up, the workout includes heavy lifting (in our class we completed four sets of six heavy deadlifts), followed by a variety of moves targeting strength and coordination, including weighted step ups, pistol squats, and plank jacks.As for how often you should train lower body? Sam recommended twice a week is reasonable. For that second workout, B-Fit offers a Lower Body Burnout class on Thursdays, which includes more plyometric lower body moves and shorter rest periods to really burn out the lower body. Visit https://www.wearebfit.com/ for more information on B-Fit Biscayne and scheduling.Barry’s Bootcamp (Midtown, Miami Beach) - Butt and Legs & AbsThey call it the best workout in the world. Barry’s Bootcamp offers two days full of opportunity to work on that swimsuit physique with Butt and Legs Day all day on Tuesdays and Abs Day all day on Thursdays.First, enter 6:00am at Barry’s Bootcamp in Midtown for Butt and Legs Day with Gui Dapelo. The good thing about 6:00am classes is you have little time to back out and you start your day feeling like a badass. Butt and Legs Day at Barry’s is an hour of burning out the lower body with high intensity sprints, weighted squats and deadlifts, and plyometric exercises.

Workouts at Barry’s Bootcamp alternate between the treadmills and the floor, and depending on the number of people in the class, some begin on the treadmill and others begin on the floor. Running, for the record, is invariably my least favorite part of any workout. I certainly don’t consider myself a runner, although, as Gui said, “You’re not a runner until you start running.”During the class, Gui debuted the treadmill segment using dynamic mode. In dynamic mode, the treadmill’s speed motor is disengaged and the user becomes the main power source - talk about intense. A simple 4.0 pace feels killer in dynamic mode, and the glute engagement is serious. Floor work involved lots of squats, single leg dead lifts, and resistance band exercises.On Thursday I was back at it for Sam Sanchez’s 6:00am Abs class in Miami Beach. Abs day is particularly challenging because, as Sam noted, “the muscles in the core are small and they burn out easily.”

*Read: 5 Booty Building Exercises That Really Work*

With a progressively challenging core sequence on the floor, you will feel the burn out and you just have to jump back in. Floor work included reverse crunches, oblique work, plank variations and everyone’s favorite exercise: burpees.Another tip: remember to take care of your neck when doing core work and keep your gaze forward and steady. Treadmill segments were calorie torching and included an endurance run and run targeting speed and sprints.So how often should you go to Barry’s to really see results? Sam recommends doing full treadmill and floor workouts four times a week and “double-flooring” (which means skipping the treadmill and repeating the floor routine) on full body days to see results and give your body time to recover from intense sprinting.For booking, check out https://www.barrysbootcamp.com/studio/miami-beach/ or https://www.barrysbootcamp.com/studio/miami-midtown/.JetSet Miami, Sunset Harbor - Booty and Abs “There are too many nice booties in Miami.” We all know this to be true, and so we can all keep up with all the nice booties, Starr Hawkins is burning out your glutes and abs on Wednesdays at 11:30am at JetSet Pilates in Sunset Harbor.JetSet is a Pilates-inspired workout that merges weight training, cardio and Pilates using the Lagree method. While JetSet Full Body classes target all muscle groups, the Booty and Abs class offers 50 minutes of straight ab and booty burn out. You can expect lots and lots of lunges and lunge variations in Booty and Abs.[caption id="attachment_2268" align="alignnone" width="2048"]

Credit: Jonathan Shupert[/caption]A JetSet Full Body class typically includes one minute of skater lunges, but in Booty and Abs expect longer and more intense lunge variations. We completed one minute of skater lunges followed by holds and pulses, and then got right back in there for another thirty seconds.The glute is a round muscle, you have to hit it from all angles. Starr emphasizes hitting the muscles of the glutes that are often missed in other workouts. And to hit all angles of the glutes? Expect a lot of scrambled eggs and resistance exercises.

*Read: 6 Exercises That Will Tune Up Your Legs*

What is scrambled eggs, you ask? Start in tabletop position with shoulders stacked over wrists and knees stacked over ankles and raise your right leg straight behind you. Sweep your right leg forward toward your shoulder and then sweep it back, squeezing your glutes and hamstrings. Got it? Now imagine it with resistance. Intense, and definitely a key move to avoid square butt.The abs portion of the class is also an amped up version of what you’d experience in a JetSet Full Body class, with more reps to get that intense core burn. Check out http://www.jetsetpilates.com/ for more information on JetSet Pilates and to book classes at any of the five JetSet locations. Booty and Abs is currently only at the Sunset Harbour location, with the opportunity for expansion in the future.Equinox, Brickell - Best Butt Ever & Best Abs Ever At 6:00am on Friday you can end your week and start your weekend off with Best Butt Ever and Best Abs Ever with Joshua Funderburg. Equinox offers various versions of the Best Butt Ever classes, from 30 to 60 minutes, depending on the location.The 6:00am Friday Best Butt Ever class is 30-minutes long and focuses on getting strong and toned, while the 60-minute version of the class adds in more plyometric moves to focus on power. You can expect to push through bodyweight, banded resistance, and heavy weight exercises all focusing on the glutes for one minute each.One unique move that’s guaranteed to make your booty burn is the harlem shake, which is one minute of pulsing your legs in an out from a wide-legged standing position using mini resistance bands.

Immediately following Best Butt Ever is Best Abs Ever at 6:30am, another 30-minute class specifically targeting the core. The structure of the class involves a dynamic warm-up, followed by seven exercises completed for one minute, and then repeated once more. Exercises are designed to optimize the functions of the core, which are to stabilize, extend, and rotate.Instructor Joshua Funderburg mentioned that, although people are often looking for that six-pack appearance, all parts of the core, including the back and obliques, need to be targeted to develop a strong and healthy core. And the best foundational exercise for building the core? A plank.As for the butt, squats are king. Not only do squats work the glutes, but they also hit the core, hamstrings, and quads, and strong legs are also necessary to building a strong butt.Check out the website for Equinox in Brickell to learn more https://www.equinox.com/clubs/florida/brickell or check out Best Butt Ever and Best Abs Ever at one of the other Equinox locations (Aventura, Brickell Heights, Coral Gables, South Beach).So what did I learn? First, hit the glutes and abs from all angles to get the tone and definition you want. Second, don’t be afraid to go heavy! Third, don’t underestimate the power of foundational exercises like squats and planks. Most importantly though, there's a booty and abs class in Miami for all schedules, styles, and workout preferences – so get to it!

Consistency. That's the big takeaway here. We asked a few popular Miami trainers what they eat for breakfast and their responses were consistent. They all are eating the most meticulously consistent breakfast every morning.Its not that much of a shocker if you really think about it - they need a ton of fuel to power them through an onslaught of morning classes. But what's really cool is seeing how they've all figured out exactly what works for them through trial and error, something we should all be learning from.So, if you want to know what your favorite trainer is woofing down before you see them every day, here ya go.Christa DiPaolo - Founder of “The Cut,” EquinoxI'm a creature of habit so I typically eat the same thing for breakfast every morning, except when I'm traveling - 1/2 grapefruit, 2 soft boiled eggs, 1/2 avocado, sautéed Brussel sprouts, black coffee.My favorite thing on the planet are eggs. And I eat them EVERY single day, I'm obsessed with them! I'm equally obsessed with avocado and definitely not afraid of some good healthy fat. I also like to start my day off with some greens. If I don't have Brussels sprouts, I'll go for spinach. The veggies keep the meal balanced and add a touch of fiber to keep me feeling satiated.This tried and true meal gives me the much needed energy for the morning with a combination of protein, fat, fiber and natural sugar.Elisa Miller – Instructor, Jet Set PilatesI am on the Bulletproof diet. I wake up and have a fresh cup of Bulletproof Coffee with XCT Oil and heavy whipping cream. The fats help slow down the effect of the coffee, giving me plenty of slow concentrated fuel to get me through my morning. I fast until 3pm each day.

Alvin Davie – Partner, The BOXBecause my day starts early and may consist of sparring and intense cardio, I need to fuel my body with protein and carbohydrates that are light on my stomach and quickly digested.I have recently fell in love with Cytosport’s P-protein Evolve shake and their protein bar. The share and bar both have over 20 grams of protein in each and taste great.Jai Faith – Lead Trainer, Legacy Fit DoralMy favorite breakfast is steel cut oatmeal with a half banana, coffee with unsweetened almond milk and a tablespoon of sugar in the raw.Rachel Scherdin – Instructor, PilatesI have the same breakfast everyday – ½ cantaloupe or watermelon – its easily digested and gives me quick energy to get me though my workout.Allison Santini – Instructor, SoulCycleA typical breakfast for me is oatmeal made with almond milk, and I add cinnamon and banana slices on top. I need to eat at least 2 hours before class, otherwise I feel too full on the bike once my adrenaline gets going.When I wake up for my earlier morning classes I’m not as hungry because I usually eat later in the evening after my night class, but I always make sure I have some fuel in my stomach before class, at the very least a banana or KIND bar.

Dani Battisini – Instructor, Tropical VinyasaI have a turmeric steamer for breakfast - coco milk, turmeric, fresh ginger, pepper, MCT Oil, cinnamon and coco nectar. A perfect way to “break the fast” alkalizing. Then I go for a coffee.Jenna Guadagni - Co-Founder, The Buddha ShackMy breakfast is very strict and I follow it everyday. I start with 8 ounces of warm water with lemon that energizes me and provides a nice Vitamin C boost.Next is a multi-vitamin with 1 tablespoon ground flax seeds inside another 8 ounces of water, followed by one more glass of water to flush out my system.A drink a coffee with 1 tablespoon of coconut oil before my 6am workout, followed by 2 hardboiled eggs with the full yolk and ¼ avocado.Laura-Ann Roberts – Trainer, DanceBodyMy morning routine always starts with a bit of a cliché – drinking a mix of warm water, lemon, apple cider vinegar, a dash of cinnamon and honey. If my stomach isn’t up for that, since it’s quite acidic, I will make myself a detox Yogi tea.I follow up with either two soft boiled eggs and a side of greens like spinach, kale of water cress. If I don’t have time to make eggs I will eat some Greek yogurt, berries and a high-fiber cereal. Both give me the stamina I need to conquer my physical day as well as mentally prepare myself for whatever lies ahead.Amanda Mestre – Yoga For AthletesI normally have a breakfast smoothie after running two miles in the morning. The smoothie has pineapple, spinach, coconut water, cucumber and a half a banana. I’ll add chia seeds and the Amazing Grass Raw Reserve blend to get my daily dose of algae, spirulina, etc.

Michelle Bertran – Founder, FierceFit MiamiI always have 3 eggs, whether they are scrambled, sunny side up or boiled egg whites. Then I’ll have either whole wheat toast or a whole wheat waffle topped with SunButter and berries. Avacado is another must for breakfast.Roger Caibe Rodriguez – Co-Owner, Shazam FitnessWhen I am training for performance, I wake up and immediately have whey protein. It’s a routine before I start my routine. If I am coaching, I add some coffee to provide some early morning energy.After that I usually go for 3 egg whites and 2 whole eggs with ½ avocado and chopped sweat potato. Eggs are made on extra virgin olive oil to add my share of healthy fat. I’m a simple guy so this is very often.On no training days I usually, go simpler so I just eat ½ cup of oatmeal (measured raw). I make it with coconut or almond milk (unsweetened) and add some almonds and cinnamon.Lizzy Chiappy – Director of Yoga for Athletes, Green MonkeyDuring the week my breakfast is quick, easy and very nutritious: a smoothie. I use Vega One protein powder which is plant based, coconut milk, a handful of raspberries, a banana, chia seeds and cinnamon.I like consistency during the week, because it keeps things simple so I can focus on my goals. On the weekends though, my favorite will always be pancakes. I enjoy nutritious ones that are absolutely delicious. That sets the tone for my entire week.Priscilla Rojas – Trainer, Gravity & Oxygen and The Fit ShopI am up at 5am during the week so I try to fast for as long as I can before breakfast. I do my best to avoid carbs before noon so that I can allow fat burning through the morning.Some days I teach high intensity classes early morning and after lots of trial and error, I’ve learned that I need carbs before teaching these classes.When demonstrating explosive movements, your body resorts to primarily carbohydrates, so when all I’ve had for breakfast is proteins or fats, I feel worn out and sluggish. Trial and error has helped me figure out what works best. Everyone is different and we have to fuel our bodies accordingly.

“Forbidden black coconut rice, marinated kale, raw roots, hickama beets, carrots, broccoli, sweet potato hummus, lentils and adasha which is a local based protein that a local entrepreneur named Taylor Cohen invented - we’re the first restaurant to feature it.”You ask the woman what her favorite bowl is and she responds with the healthiest mouthful of ingredients you have ever heard, and of course shares the creation of a local entrepreneur like herself. That’s Della Heiman for ya!Oh wait, do you know Della? Have you heard of The Wynwood Yard? Well, she created the magical space!“The Wynwood Yard is a culinary incubator for promising food and beverage entrepreneurs to launch their concepts, iterate and be part of a collaborative and supportive community,” says Heiman.

Della was always intrigued by what her parents did running a 3rd generation family business. When asked as a child what she wanted to be when she grew up, Della always new she would be a businesswoman.“I think the funny part about that, is in my mind, when I said ‘business woman,’ I envisioned a woman in a business suit sitting at a desk talking to people, and now I’m running around all day crawling on the ground, shoveling dirt and picking up trash!”After Harvard Business School, with a business plan in hand, Heiman came to Miami on a whim and it’s been more incredible then she could have imagined.“I moved here to open Della Test Kitchen as a brick and mortar space, but real estate is so inflated in Miami, I couldn’t find a space that made economic sense,” recalled Heiman. “So it ended up that I needed to get a little more creative. I had met so many inspiring entrepreneurs along the way that were facing the same barriers to entry that I was, so I decided to change up the model and do this incubator instead. Then I launched the restaurant inside it.”

Along with being an incubator attracting dynamic entrepreneurs in the neighborhood, The Wynwood Yard has become a sort of haven to locals with interests in the arts, food & beverage and fitness industries, and the community has been collaborative in making all of this accessible.“It’s been incredible to work with so many different people across so many fitness platforms and it’s really unique. Here we do everything from Zumba, to Pilates, to yoga, to hula hooping classes, to runs and it’s all over the map,” boasts Heiman.“I’ve been really inspired by the generosity of so many instructors and studio owners who just want to give their gift to the community and don’t want to charge anything for it, they just want to give free classes to enhance the community and it’s just the most generous thing ever.”

The Wynwood Yard puts out a calendar monthly with anywhere from 20-30 events a week. If you’re lucky, you may just be around when a high-profile artist like Shakira show’s up.While strolling through the Yard, you’ll notice a garden tucked away in the back. This is an organic garden curated by the Little River Cooperative then harvested by the Yard, with the produce showing up in your dish when dining at Della’s Test Kitchen or the newest Wynwood Yard resident, Charcoal Bar and Grill.During her college years, Della had the opportunity to travel abroad living in Mexico, Spain and Chile with families picking up culinary inspiration from each of them.

“I always loved cooking with my mom ever since I was little,” recalls Heiman. “Everything I know about cooking is from spending time with people that have been cooking a certain way for a very long time then learning how they do it and experimenting in my own kitchen.”And her advice to individuals, like myself, who are so much better at consuming then creating dishing, “don’t be afraid to experiment. I feel like cooking is all about having fun in the kitchen and just enjoying yourself and not worrying about messing up. It’s just food and you can always figure it out.”

You can order just about anything these days with an app on your phone – a car service, food, groceries - you name it, it will find a way to your doorstep. So why not add ‘personal trainer’ to the mix? Enter Helthee App – the Uber for fitness.Started by a trio of Miami natives – Brett Heimann, Zachary Parris and Gabriel Penaloza, Helthee App makes it simple for you to connect and book with certified fitness professionals in your area and at your convenience. Simply download the Helthee App or log on to Helthee.com. Choose from a variety of workout types, desired time and location, trainer gender preference, and book in seconds. A certified, vetted and insured Helthee trainer will arrive at your home, office, hotel or local park in as little as an hour, or up to a month in advance with start times as early as 5:30am and as late as 9:30pm.Helthee trainers will bring all the required equipment for your appointment. All appointments are 60 minutes and you can book single (solo), pair (you + a friend), or small-group (you + 4 of your friends). Helthee's services are available 365 days including holidays. The Helthee App is currently available across all iOS&Android devices.Earlier this year, Helthee App expanded to New York City, a market critical to their growth."It's an exciting step for us expanding into New York City," said Brett Heimann, CEO & co-founder at Helthee. "New York City is the first stop of our nationwide expansion, as we plan on bringing Helthee: On Demand Fitness to other growing, health-conscious cities that are ready to take advantage of our services."

Today, I grabbed my car keys and my little man's hand and headed out to run errands. I have become accustomed to driving in Florida, but the native New Yorker in me decided we are walking today.In New York, I walked everywhere. My fitness studio was a 20-minute walk from my house. The six days a week trek in sunshine, snow or rain was my time.Walking with my boy today, I thought of the different cities I've trained the different cultures, yet one thing remains the same no matter where I lived.I hear around this time of the year... "I want to be Summer Ready!'So I thought of some ways to prepare for a Summer Body no matter where you reside. I am all about your journey and want you to enjoy the road to your summer body. Here’s how to get it done.Set Your GoalsWhat are your specific goals? Its easy to be general and say, “I want a summer body.” What does a summer body mean to you? Get specific.Do you want to gain muscle, lose some weight or something more fun like tank top arms? Write down those goals and set a strategy. A goal with no strategy is just a wish.Evaluate Your Current Workout ProgramDoes your program work for you? Is there consistency? I notice that the older I get my body doesn't bounce back quite as quick as it used to. So I have to remain consistent in order to see and maintain results. I need an effective workout that does not exceed 60 minutes.Look at your specific needs. If your career involves lots of sitting, you need something that will get your heart pumping to feel alive and balance you out.Workouts Must Be AppointmentsYour workout is an important appointment. Its not a luxury, its a necessity. Put the phone away (unless it is playing your music) or turn the ringer off. Completely zone out during this appointment. Put your full effort into that time.One of my mentors shared that every workout should be met with a high level of intensity and focus. Don’t just go through the motions - set yourself up for success.Buy A CookbookGet serious in that kitchen. Make your shopping list and invest in your nutritional health. There are tons of recipes out there that will fit your dietary needs and budget.For those that are consistently on the grind and that is just your life right now, there are some truly wonderful meal delivery programs that offer the same level of health and nutrition. Do your research.Walk or BikeIf the little one's school is close by, walk them there. My son's school is a 20-minute walk but its good for us both to walk, not to mention a chance for us to bond.Get A MakeoverNothing screams summer ready more than a new look. Do you want to cut or lighten your hair, or donate some clothes to an organization while you buy some new gear? Think about it! Go for it!Prep for Success at WorkThe workplace can be a downfall for fitness goals. Bringing your own food and healthy snacks is crucial to success. Ditch the juices, or sugar loaded coffees and sodas by switching to water. If you do just one thing every day to stay fit, it should be to drink tons of water. Don’t believe me? See what these Miami fitness trainers had to say.Sign-Up For an End of Summer RunFitness events are great because they give us something to prep for. It gives us something to work towards and keeps us on track. I challenge you to sign up for something that is going to keep you inspired to chase your goals.Tag Your Workout PartnerWe are better together. I train at Legacy Fit, where our one-hour, Partner Interval Training (P.I.T.), workouts pair two people together each class.A workout partner helps you stay on track. Who is that person for you? Is it a co-worker, spouse, child or best friend?Don’t Forget to StretchOne of the things I hear (and am guilty of myself) clients say is that they do not stretch enough. Dedicatee time every day to stretch. Turn on some calm music or just listen to the melody of your natural environment. Without stretching, you can increase can the chance for tightness and injury.

For some reason when I signed up for Budokon’s Mobility and Agility class, I thought I was in for just another Yoga class. Boy, was I wrong.The description of the class listed on the Budokon website reads: “This class explores hip, spine and shoulder mobility through a variety of yogic transitions, animal locomotion and martial arts techniques that will change the way you move.”Indeed, this one-hour class challenged my body in ways that I didn’t know were possible.The class I took was taught by Jose who introduced the class with “get rid of what you expected - this is not a yoga class,” he made clear.Throughout the next hour, we moved our bodies in natural, but challenging, undulating movements. I spent a lot of my time observing the teacher and who I assumed were regular students - all absolutely gorgeous movers.I mostly felt a bit awkward, but this was no fault of the teacher. Jose was incredibly helpful and gave each student focused individual attention to help them understand the movements. He made me feel welcome and confident in the movements despite my own perceived shortcomings.“Everyone’s body is unique,” he stressed, “and we should move as such.”Melayne Shayne, who is the Global Brand Director of Budokon University and wife of founder Cameron Shayne walked in mid-way through our warm-up and greeted everyone with a warm hug and kiss.Everyone who works here gives off the energy that they were designed to move - their warmth and welcome emanate naturally. The entire class seemed to flow.Towards the end, students started trickling in for the next session (sparring). Some would join us on the mat and others would ebb out into the day.

And then Cameron Shayne, owner and “Father of Mixed Movement Arts,” stepped in to take over. The energy in the room shifted to a level of razor-sharp focus as more people flowed off the street and onto the mat.Cameron is a fascinating persona; he is both intense and philosophical, with over 30 years of martial arts experience. Its all he has ever known.Son to a notorious street fighter, Cameron found martial arts at the age of twelve. He went on to achieve a 4th degree black belt in Olympic Style Taekwondo under the Harmon brothers, a 3rd degree black belt in Yoshukai Karate under kick boxing world champion Gerry Blank, a brown belt in Gracie Jiu-Jitsu with Rickson Gracie, and a 4th degree black belt with Gui Arashiro.He has been practicing – mostly self guided - yoga for over 20 years. He once worked as Charlie Sheen’s Bodyguard. In recent years, he has focused on researching and teaching animal locomotion to create the Budokon system. (read more about Cameron).Animal locomotion is Cameron’s signature philosophy and I was lucky enough to experience his instruction in the last minutes of class. We started moving like gorillas and then shifting into the movements of a panther and a lizard (Cameron and Jose did this effortlessly – me, not so much).“Humans are weak and animals are strong,” Shayne explains. “By changing the surface or number of limbs you use to locomotive, you can change your anatomy.”I left after the first class (I’m pregnant, so wasn’t up for sparring), but would highly recommend staying through the evening. The evening classes shift seamlessly from mobility & agility into striking (described as: a combination of striking techniques from boxing, karate, and taekwondo to help build a solid foundation of skill, stamina, and practical self defense), and finally onto grappling (described as: this class combines wrestling and Brazilian jiu-jitsu to help build a solid foundation of ground combat for self defense).If you are looking for a workout that will completely shift the way you think about your body, you must give Budokon a try.For more information visit, http://www.budokon.com/.

In front of a fierce, smart, and saucy army of women, stands Janet Jones: confident, fearless and ready to put the Vixen’s to work.The Miami native, and mastermind behind the sexiest dance workout in the industry, is a prime example of the great success that can occur when you finally decide to step up to the plate regardless of anyone’s opinion.“Don’t listen to society,” said Jones. “Focus on discovering who you truly are without the noise of who you’re supposed to be.”Vixen Workout, an all women’s dance workout that makes you feel like you are an on-stage performer, was created by Jones in 2012. Since then, it has expanded to make women feel sexy, confident and powerful in New York, the Dominican Republic and LA.But like all the good things in life, this wisdom did not come without a price. At the age of 30, Jones found herself moving back into her mother’s house with a child after being laid off from her previous job.“I was at rock bottom,” explained Jones, who is not one to stay down for long.From this personal struggle, the Vixen Workout was born, along with the greatest lesson of her life, “I’m not afraid to lose it all because I know I’ll start over and kill it again.”Jones is an inspiration for young women and entrepreneurs alike. She is defying the status quo by focusing on her personal development rather than her competitors. The sheer content of the quotes that came from our conversation are proof that she is the epitome of what it means to be a vixen.“Cultivate self-awareness” said Jones. “Because inside you have all the treasures and tools you need to find happiness within yourself and in your career.”To get a taste of what it takes to be a Vixen, make sure to pass by their new studio in Wynwood opening May 1st.For more information visit, www.vixenworkout.com.

Adrian Escarate didn’t win a penny of the $1,175,505 that Miami Open champion Roger Federer earned Sunday for defeating Rafael Nadal.But be assured that Escarate, though not outwardly beating his chest, feels proud that he played a small part in getting the world’s sixth-ranked tennis player prepared to beat the equally respected seventh-ranked Nadal.“Yes, I do,’’ he agreed on Sunday afternoon. “I feel like I did a good job.’’Escarate, 28, an assistant St. Thomas University men’s tennis coach and Miami Killian High alum, served as a tournament-designated “hitting partner’’ for the past two weeks of the Miami Open. He warmed up several world greats, usually hours before their matches. But none were more famous than Federer, 35, who became the oldest Miami Open victor with his 6-3, 6-4 victory.At 10:30 a.m. Sunday, Escarate was on Stadium Court with Federer, hitting ground stroke after ground stroke, setting up lobs, slamming overheads, moving his iconic partner back and forth for about 25 minutes.“It was a surreal experience,’’ said Escarate, a native Chilean who came to Miami with his parents at age 3 and has been attending the Miami Open every year since he was 5. “My parents were there, my uncle, some friends – a pretty big crowd. I was just trying to hit my best, trying to move and not let the nerves get to me. Just trying to keep the ball deep and match his speed.”Before Sunday’s practice session, Federer, from Switzerland, asked that Escarate hit with him Saturday at about 12:30 p.m. on the seventh floor roof of a Miami Beach hotel. “I couldn’t believe it,’’ he said.One reason Escarate, a former St. Thomas player and top juniors competitor, was in high demand as a tennis partner for the Miami Open is that he is left-handed, as is Nadal. Thus, practicing with him helped prepare Federer and others for their next match.“The ball comes with a different spin when you play a lefty,’’ explained Escarate, who also teaches at the Biltmore and Salvadore Park in Coral Gables. “It’s traveling in a different direction than usual. Usually, a player’s forehand is their strength, so it’s easier for the lefty to go to the player’s backhand.’’Among several players with whom Escarate practiced were 55th-ranked Nicolas Mahut of France and Japan’s Kei Nishikori, the World No. 4 who lost in a quarterfinal, as well as American Shelby Rogers, who lost to left-handed top women’s seed Angelique Kerber.Escarate, who is studying for his masters in communications at St. Thomas, made the cut with about eight others, he said, during a mid-March tryout at the Tennis Center at Crandon Park, where the tournament is played.The hitting-partner gig is volunteer, but freebies include some tournament T-shirts, sweater, cap, parking pass, about $20 in daily food money, water and Gatorade.Escarate said Federer was quiet, but “a nice guy’’ and thanked him several times.One coveted prize Escarate didn’t get: a ticket to see Sunday’s final.“Watching it from the players’ lounge,’’ Escarate texted during the match.He left it happy.This article was originally published in the Miami Herald and can be found here.

In 2007, Myk Likhov founded Miami’s Green Monkey Yoga because he wanted to make yoga accessible to the Miami mainstream. Last year, he launched Modern ŌM, which has a mission of doing the same for meditation through their underground meditation community The 7.I had the opportunity to sit for a guided meditation in the Modern ŌM loft after our chat and was blown away. Sitting for 15 minutes in my own home feels like an eternity. Sitting for 45 minutes surrounded by members of my community, guided by an awesome teacher went by quickly, and seemed much more impactful.Adding to the experience, Myk offered us all a post-sit tea and we had the opportunity to stick around and talk about our experiences of both the wonders and challenges of meditation.

1. You have a background in economics and business. How did you come to start a meditation-focused business?

My lifelong passion is personal development. My whole life I’ve been reading books on both eastern and western spirituality, and the reading led to my yoga and meditation practices.My foray into the business of spirituality began right before I entered Wharton. My mom sent me to a 3-day session with two karmic astrologers in Vermont. I went to humor her, but I had some pretty profound spiritual experiences there. At the end, they kind of gave me the idea to go into the spirituality business.

2. How long have you been practicing yoga?

I’ve been practicing yoga 2-3 times a week since I was 20. I completed two teacher trainings: one with with Paul Toliuszis, now of Tropical Vinyasa, and one with Rossella Rossi to deepen my practice and to connect with the Green Monkey Yoga teachers. I also subbed a few classes in the early days of Green Monkey.

3. How did Green Monkey impact Miami’s yoga community?

Green Monkey Yoga helped bring yoga to the mainstream. We made yoga really accessible and community-driven. It helped to shine a light on that aspect of wellness and making it non-threatening.

*Read: Miami's Best Yoga Studios - Where to Practice in 2017*

Green Monkey allowed people who were interested in yoga, but maybe hadn’t tried it, to be suddenly very open to the practice.

4. What is Modern ŌM?

The mission of Modern ŌM is to make mindfulness accessible through product, practice, and community. It’s exciting because we are on the cutting edge of mindfulness not only in Miami, but also nationally and globally. Making these practices palatable and relatable is a really big deal, because we can help a lot of people.

5. Aren’t yoga and mindfulness the same thing?

Mindfulness is a set of practices and attitudes that are not dissimilar to yoga, but broader than yoga. Mindfulness can be applied to many areas of life —you can eat mindfully, exercise mindfully, speak mindfully, work mindfully… people can incorporate this set of practices into so many things that they do.

6. What is the Modern ŌM community like?

Modern ŌM started with the launch of the products and then I realized that people really need to experience the practices, so I started an underground meditation community. I’ve always sort of been the ringleader in life, the party was always at my house. The party is still at my house, only this time it’s a meditation.

7. What do the colors behind the Modern ŌM products mean?

The product line represents intentionality. Modern OM products have 7 intentions (such as Vitality, Compassion, Connection…) that correlate to the body’s chakras (energy centers). Because the chakra system can be a bit esoteric and complex, we made them more accessible by reconsidering the chakras as intentions and colors and bringing them into everyday objects that remind people of who they want to be and how they want to live.

8. Tell me about your own meditation practice?

I meditate at least once a day for at least 12 minutes at a time. I also attend all of the bi-weekly sits of The 7. Meditation can be really powerful when practiced in a group, there is almost a tribal element to a community setting that allows people to connect in a more meaningful way.

9. Can everyone benefit from meditation?

Yes. Meditation is hugely beneficial in this world that we live in because we’re always so stressed, anxious and over stimulated. It can help people find a deeper understanding of who they are, which helps them choose to release thoughts and emotions that aren’t serving them. Meditation becomes a tool that is useful in all areas of life and the longer you spend with the practice, the more accessible the tool will be.

10. What are you excited about right now?

I’m really excited about our upcoming Mass Meditation at Brickell City Center that will take place on Earth Day. My friends and teachers Luchi Estevez and Jennifer Grace will be leading the meditation. There will be 1,000 people there – the largest event of its kind. And it’s free! Get tickets.

Eat, sleep, work - that is the typical day for most of the population. Many of us will even throw ‘workout’ into the mix, yet still, something is missing. Meditation.Innergy Meditation is the first studio of it’s kind, opening their doors in the heart of South Beach. Their intention, make meditation mainstream.Many hear the word ‘meditation’ and think - sitting in an uncomfortable pretzel pose on a pillow on the floor, surrounded by incense, with your hand making o’s and chanting ‘ommmmmm’ for a ridiculous amount of time. Maybe even monks in long cloaks come to mind.Innergy Meditation is here to advocate for the practice of mediation, and how even just three minutes of meditating can impact your day-to-day well-being, and ultimately, your life.Nine years ago, Innergy Meditation Founder Paul Silitsky was leading a successful technology firm when he lost his voice – literally, lost his voice to spasmodic dysphonia.“For three years essentially, I lost my voice,” recalls Silitsky. “It gave me the ability to be more understanding. This happened and it led me to really realize that we are all very unique, but we’re all the same. We all have three things in common - we want to be listened to, we want to be loved, and we want to feel connected.”The impact meditation had on Paul's life and well-being is what lead to the creation of Innergy Meditation. Paul and his teams intention is to get meditation the reputation it deserves, by making it accessible to everyone and have it find a place in your daily routine, even for just a minutes."I will not start a day without meditating, because I’m important, and I have to take care of me. So if 3-minutes of meditation is all I do, so be it,” says Silitsky.Over the next few years, Innergy Meditation plans to open 108 studios in urban areas, reaching out to the community, schools and companies. Classes are offered for individuals in all places of their meditation journey, and are instructed by some of the most influential and passionate humans in the community.Tap into your true essence and connect with who you are during a 30-minute “Heart30” class, or opt for the “Quickie20” on those days when time is limited, but that inner peace needs some love.For more information, visit http://www.innergymeditation.com/.