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

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

Book your bikes early and get ready to ride SHMLS.

Get ready to MELT away your toxins. RESET Cryotherpy Co-Founders, Jess Scott and Whitney Oakes, are bringing you the hottest way to recover. Known for their cryotherapy services, RESET has a strong reputation for helping clients recover from muscle pain and soreness by getting chilly with temperatures below -240 degrees. Now, the Sunset Harbour company is turning up the heat and launching their hottest new brand, MELT.Located inside RESET Cryotherapy, MELT is a full spectrum medical grade infrared sauna. Clients can detox, nourish, relax and receive many of the same benefits as cryotherapy. The service is ideal for those who have wanted to try cryotherapy but could not stand the below zero temperatures.“MELT was created for clients who sought the same benefits of cryotherapy,” says Oakes. “Clients are still getting increases in metabolism, skin-detoxifying properties, and pain relief with MELT.”

MELT might look like a traditional sauna, similar to one you have encountered at a gym or spa, but the design features near, mid, and far infrared panels, that target your entire body from every angle, heating the body in a very different way.“In a traditional sauna, you sweat to cool down because the room is hot. In MELT, the heating occurs from inside of your body, drawing the toxins out, allowing you to sweat up to seven times the amount of toxins than a traditional sauna visit,” Oakes tells STAY FIT 305. While the sauna can reach temperatures as hot as 156 degrees, it's still lower than traditional saunasMELT knows that lighting can really set the mood, so they’ve equipped the sauna with medical grade chromotherapy, or light color therapy. Clients can set the lights inside the sauna to their preferred stetting. For those seeking a sense of relaxation or calmness, set MELT’s lights to blue. Try the pink light to cleanse and eliminate impurities, or glow with green light to add harmony to your sauna session. No mood is complete without some tunes, so a Bluetooth speaker lets you jam out while you sweat.Are you ready to MELT away your toxins? Book your 30-minute MELT session online. Because the sauna can fit up to two people, you and a buddy can MELT together for an additional $15 per session.

Burpees, box jumps, and ball slams, oh my! These are just some of the movements you will try at EPIC Hybrid Training. The popular bare-foot workout samples from different training formats. To coincide with its Brickell studio, EPIC has now opened its second Miami location in Coral Gables.Spartan Race Pro Team member, Cassidy Watton, joined the EPIC Hybrid Training Coral Gables team as Lead Trainer and Director of Programming. She became hooked on EPIC after seeing how the workouts paid off on the course. Watton has won or placed at over a dozen obstacle course races since the start of her racing career in 2013.“I want to take first at the Tough Mudder X Championships broadcasted on CBS in June,” Watton tells STAY FIT 305. Epic Hybrid Training certainly has adopted elements found on OCR courses, like wreck bags, monkey bars, rings and burpees, making it a popular training ground for many racers.“EPIC is just good ol’ interval circuit training but more fun,” says Watton. “The workouts don’t use exercise machines. Using your own body weight to create cardio kills two birds with one stone -gains in strength and conditioning. We [EPIC] want to own the HIIT space.”Your body is in constant motion during EPIC classes because rest is kept to a minimum. Burpees or high-knees replace rest time between stations, keeping your heart rate up for the entire workout.Each day at EPIC is a different workout. Days like “The Blast” are cardio days, where the focus is on speed. Other days, such as “Tone and Power,” are strength-building days, where clients are encouraged to slow-down and add weight to their workout. Regardless of the class, instructors are diligent in monitor clients for proper form. After 45-minutes of EPIC work, enjoy a protein shake from Station 9, EPIC’s own smoothie bar.Does EPIC Hybrid Training Coral Gables really transform your body? Try it for yourself. The gym is running a 6-week challenge. For $499, you get unlimited EPIC classes at the Coral Gables location, and one-on-one nutritional coaching. Loose the weight goal you set in those 6-weeks, and you can either get your money back or put it toward a membership at EPIC Hybrid Training Coral Gables. Mention STAY FIT 305 when you sign-up or use code SF305 on MINDBODY to book a week of classes for $25.

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

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

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

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

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

It seems like forever ago that we announced that Wynwood based Legacy Fit, would be expanding to Doral. In fact, it was back in late December 2016 that announcement came. Well, the dedicated team set to open Legacy Fit Doral has battled through some serious hurdles, and have set their grand opening for April 28th."Unforeseen setbacks in construction," says Jai Faith, Lead Trainer at Legacy Fit Doral. "But we are here - ready to serve, and excited to finally show Doral what the No Days Off movement is all about."Founded in 2008 by athlete, entrepreneur and author, Manning Sumner, the Legacy Fit concept is pretty simple, yet highly effective. Participants are paired with a partner to work through a gauntlet of stations targeting the entire body in two minute intervals. The entire workout is about an hour long and leaves you dripping in sweat, yet feeling accomplished and hungry for more.

"Ever since I tried this workout I was hooked," stated Faith. "No matter the fitness level, consistent clients see results."Legacy Fit has been a smashing success in Wynwood, with participants flocking to their "No Days Off" rally cry and no frills attitudes. Members can expect one of the best sweat inducing workouts they've ever experienced."Doral is such a great community to be a part of. We aim t0 be a vital asset to keeping Doral active," says Faith.For more information on Legacy Fit Doral and their opening day workouts and special offers, visit doral.legacyfit.com.

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

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

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

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

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

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

Where do A-Rod and J.Lo go to workout when they are in Miami? TruFusion Coral Gables.

Alex Rodriguez and Jennifer Lopez greeted clients during an influencer/media event at the new Coral Gables studio.Rodriguez is a TruFusion board member and has been key in launching the brand’s first East Coast location.TruFusion Coral Gables is the hottest new gym in Miami, featuring heated and non-heated versions of your favorite fitness classes such as yoga, Pilates, boxing, bootcamp, and spin.

Pool parties and beach bodies, it’s always summertime in Miami. Check out these core-crushing, must-try Miami Pilates studios, sure enough to get your abs in shape for summer!JetSet PilatesJetSet Pilates will get you fit fast! JetSet’s 50-minute megaformer classes are no joke! JetSet classes are fast paced, using resistance-based training to target and strengthen core muscle groups. Each class is different as instructors guide you through moves that work your core, arms, legs, back, and booty.

• Locations: Miami Beach, Wynwood, Coral Gables, North Miami, South Miami, Pinecrest, and Brickell
• Amenities: Cubbies for personal belongings, towels, changing areas.

[solidcore] [solidcore] might be new to Miami, but they have brought one of the most intense Pilates classes. Every muscle of your body will be shaking in a [solidcore] class. Instructors push clients to preform each core-crushing move to failure. Be prepared to feel sore the next day!

• Location: Midtown Miami
• Amenities: Lockers, towels, water for purchase

Pilates in the GrovePilates in the Grove offers reformer classes to groups of clients of 8 or less. Their classes range in level and are perfect for those who are new to or have already mastered the workout. Owner Christa Gurka is one of the most in-demand instructors in the area, working with many high-profile celebrities like Miami Heat Coach Erik Spoelstra. The studio also gives back to the local community through donation based community classes.

• Location: Coconut Grove, South Miami
• Amenities: Cubbies for personal belongings, filtered water coolers

Pilates ProWorksA powerful 40- or 55- minute workout on the Pilates ProWorks’ FitFormer is sure to have you sweating. The studio also offers two other classes in addition to their signature Pilates class. Matbox combines kickboxing and Pilates into one total body, cardio and core workout. Tone and Flow combines yoga and Pilates to improve balance and flexibility while effectively targeting core muscles.

• Locations: Coral Gables
• Amenities: Towels, filtered water bottle filling stations

LooP 50 LooP 50 refers to their classes as “Pilates on Steroids." The 50-minute megaformer workout uses slow and controlled movements that work slow-twitch muscle fibers to failure. LooP 50 creates a culture that is welcoming and supportive as you sweat, shake, and burn!

• Locations: Downtown, Key Biscayne
• Amenities: Cubbies for personal belongings, water

Pilathon The Wynwood studio offers a wide range of Pilates classes that are performed on either a mat or reformer. Unique to Pilathon is that hybrid classes that combine traditional Pilates movements with rowing (Pilarow) and TRX (Pilates + TRX). Pilathon’s DaVinvi Body Board class is a 35-minute class perfect for those on the go, who only have a few minutes to tone up!

• Locations: Wynwood
• Amenities: Lockers, sauna, water

Kenergy Pilates Located in a warehouse featuring graffiti walls, Kenergy brings Wynwood’s vibe inside the studio. Classes are preformed on a reformer but can utilize stability chairs, Cadillac towers, and jump boards.

• Locations: Wynwood
• Amenities: Parking

Club Pilates Classes at Club Pilates are reformer based. Each class is given a level from 1 – 2.5 allowing client to progress from foundation to mastery classes. Unique classes like Reformer Flow use springboards and TRX bands to challenge clients.

• Locations: Brickell, Midtown
• Amenities: Easily accessible by Metrorail (studio located next to Brickell station)

Climb Cardio Core Climb Cardio Core is a small studio in Coral Gables that combines Versa Climbers with Pilates reformers to take your workout to a higher level. Their C3 Mashup class even includes jump boards as part of the class!

• Locations: Coral Gables

TruFusion Coral Gables TruFusion Coral Gables is the hottest new gym in the neighborhood. We literally mean hot. TruFusion offers a 60- minute Hot Pilates class that will have you drenched. This mat Pilates class uses resistance bands to help you strength and sculpt your core, while in a 95 degree studio room.

• Locations: Coral Gables
• Amenities: Café, Locker room, Showers

Pilates One Pilates One is taking the Grove by storm offering multiple classes. Brolates is a Pilates class designed with men in mind. The class focuses on upper body strength, flexibility, and core muscles. Their full body Pilates strength class, Circuit, uses Pilates Chairs and TRX bands to tone and shape every muscle in your body.

• Locations: Coconut Grove
• Amenities: Showers

Miami’s most artistic neighborhood is about to get a new SOL — SOL Yoga that is. With its doors now opened in Wynwood, SOL Yoga promises to give Miami wellness seekers a destination unlike any other.Featuring a stunning 2,200-foot open space, with zen environment and feel good vibes, it’s both generous in size as it is impressively lit with gold lighting and infrared heat panels anchored above. Offering classes for all levels and led by Miami’s top yoga instructors, there’s also luxury showers and amenities, plus a curated boutique stocked with a variety of health supplements, apparel, and wellness products.Founded by Cathy DeFrancesco, a business visionary, mother of four, CEO, developer and investor behind a variety of lifestyle brands, she’s also a certified holistic nutritionist, yoga instructor and world traveler, with a pulse on the latest innovations in health and wellness.“I believe yoga is the secret of life,” says Cathy DeFrancesco. Hence SOL’s name: Secret of Life. “It ignites an enlightened version of yourself that goes far beyond the mat. It seeps into your being, the way you eat, the way you raise your kids, the way you treat others and yourself. I tell everyone — you want to get ahead in life? Do yoga!” adds DeFrancesco.

Speaking of life, along with her vision to get more people on the mat, her mission is to inspire others to see wellness as accessible and uncomplicated, no matter where they’re starting from. And why SOL will host workshops with leading wellness experts, as well as offer bucket-list yoga retreats to remote destinations.“The wellness space excites me!” says DeFrancesco. “There’s so much to learn and try. It’s why you’ll find everything from candles to apparel to nutritional supplements in our boutique. Items I’ve discovered in my travels, believe in, and want to share with others.”Whether you’re new to yoga or a seasoned pro, SOL Yoga and its mantra to FEEL GOOD HERE is one you’ll want to experience first-hand. So get out your mat, prepare to be wowed, and say namaste.The class schedule at SOL Yoga includes a variety of offerings for all levels:

• SOL FLOW- A vinyasa flow class that leaves you feeling stretched, strengthened and connected.
• SOL SLOW- A slower vinyasa that focuses on deep stretching, allowing both your mind and your body to unravel.
• SOL CORE– Similar to flow class, with greater emphasis on core strength and stability.
• SOL POWER– A dynamic moving class, for those seeking a more challenging, invigorating workout.
• SOL MEDITATION– A class devoted to mindful breathing and focus through guided meditation.

Located at 48 NW 25th St. Suite 104, Miami FL. 33127, SOL Yoga is open seven days a week from 6:00AM - 8:00PM. Classes can be reserved online or purchased at studio, and include drop-in, monthly or yearly packages.Set to open April 2nd, 2018, the Wynwood location will be the first of two SOL Yoga studios in 2018, with more to come. The second studio, in Fort Lauderdale, is now under construction and is scheduled to open before the end of 2018.Stay up to date with SOL Yoga at www.SolYogaFlorida.com and on social @SolYogaFlorida.

JetSet Pilates, one of the most popular places to practice Pilates in Miami, has announced plans to open their 7th location, this time in the Brickell neighborhood.JetSet Pilates will call the Infinity Building home, nestled neatly on 13th street next to the newly constructed SLS."We'll be opening mid-April with an awesome line-up of new and veteran instructors," said Aryan Rashed, JetSet Pilates Co-Owner. "We'll have classes 7 days a week and are thrilled to be in the Brickell neighborhood."JetSet's unique classes and resistance-based body conditioning equipment are designed to fuse core principles of weight training, cardio, and Pilates into one 50-minute non-stop signature workout.

*Read: JetSet Pilates Taps Into The Fountain of Youth With High-Intensity Cardio Class*

The pace is rigorous, and the difficulty level is dependent upon spring tension (or lack thereof) which varies from exercise to exercise. Classes are broken up into segments, some as short as 30 seconds and others well over a minute long.If that news wasn't enough, JetSet Pilates has also announced their 8th location will be coming in May, this time in South Miami.For more information, visit www.jetsetpilates.com.

All three South Florida counties are ranked among the 10 healthiest in the state, according to a new annual report.Miami-Dade County ranks fifth, Palm Beach County ranks eighth and Broward County rounds out the top 10 in the annual County Health Rankings from the University of Wisconsin Population Health Institute and Robert Wood Johnson Foundation.Although at least one of the South Florida counties has ranked among the top 10 since the rankings began in 2011, this is the first year that all three counties made an appearance in the top 10.Miami-Dade County made the biggest leap, moving from 23rd overall last year to fifth in 2018. Miami-Dade's No. 5 ranking ties for the previous high set in 2014 and 2015.Palm Beach County has ranked in the top 10 each year since 2015. It continues to rise in the rankings, going from No. 10 in 2015 to No. 9 in 2016 and No. 8 last year.Broward County ranked No. 19 a year ago before moving into 10th place this year.Monroe County also ranks among the top 10 for the fourth consecutive year. The Florida Keys were ninth in 2015, seventh in 2016, 10th in 2017 and seventh in this year's rankings.The rankings are based on 34 health categories, including clinical care, social and economic factors and physical environment.St. Johns County, just south of Jacksonville, ranked No. 1 in the state. Collier County on Florida's southwest coast ranks second, followed by Martin County at No. 4 and Seminole County at No. 5. Sarasota County is sixth and Lafayette County is ninth.On the other end of the spectrum are the most rural of Florida's 67 counties.Union County was dead last in the state rankings. Putnam, Madison, Gadsden, Dixie, Bradford, Hamilton, Columbia, Levy and Okeechobee counties round out the bottom 10.*This article was originally published on ABC Local 10 News by Peter Burke, and can be found here. Photo Credit: Associated Press.

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

The soft-opening of Rise Nation Miami this Wednesday marks the climax to one of the most anticipated fitness studio openings of the year.Settled in the Design District, Rise Nation Miami and it's featured VersaClimber, is a fan-favorite of superstar athletes from all over, including NBA stars Dwayne Wade and LeBron James."When I took the class in LA it was an experience I've never had at a fitness studio before. I knew I had to bring it back home to Miami for everyone here to experience for themselves," said Rise Nation Miami Partner, Patryk Tracz.The momentum-neutral workout activates all the major muscle groups of the human body simultaneously, making it one of the most effective calorie burning workouts on the market. The high-intensity nature of the workout means you only need 30-minutes of sweat to reach that calorie busting goal. Climbing is zero-impact and self-regulating, making the workout accessible to a more diverse demographic.At the time of opening, Rise Nation Miami will be only one of five studios globally in the Rise Nation. Cleveland, LA, Dallas and soon-to-be Australia make up the rest.Rise Nation Miami is offering some great limited time promotions:

• 5 Classes - $60, originally $110
• 10 Classes - $100, originally $200

For more information or to book a class, visit www.rise-nation.com.

Alex Rodriguez is bringing one of the hottest new fitness concept in the nation, TruFusion, to the 305, and plans to open the doors on March 26th. A fun and high-energy, all-in-one fitness hybrid, TruFusion Gables is a revolutionary multi-studio destination that offers over 65 assorted workout styles and up to 240 unlimited classes per week, including heated and non-heated classes featuring yoga, barre, Pilates, bootcamp, boxing, cycling, aerial, kettlebell, and battle ropes.This marks the brand’s debut in the Miami area, as Rodriguez is not just a TruFusion loyalist and passionate supporter, but a substantial investor and franchisee. The opening of TruFusion Gables, launches the brand’s first venue on the East Coast following TruFusion’s most recent opening in Scottsdale, Arizona.“TruFusion is changing group fitness forever and it’s fast becoming the new standard for the way people work out,” said Rodriguez, who is also a board member of the company. “I’m so excited to bring TruFusion to the city I grew up in, and I know my friends and fans in Miami will love the experience, too."Rodriguez spent some time in Las Vegas last year when he discovered TruFusion and immediately recognized how transformative it is. Working out at TruFusion regularly, he saw the potential in its national expansion plans and, ultimately, the opportunity to bring it to Miami. Rodriguez and others will participate in an official Grand Opening celebration at the new venue, to take place in May.

The 11,000 sq. ft. venue will feature a unique blend of workouts allowing members to customize their experiences based on their individual interests and fitness levels – accessible to an unlimited number of classes with just one membership, all under one roof. Heat up to 103 degrees and humidity of 40% will allow members to potentially burn up to 800 calories in one class.With an emphasis on community, variety and experiential satisfaction, TruFusion Gables will offer signature classes including Tru Bootcamp (fusing Pilates, kettlebell and yoga), Tru Hot Barre (a fusion of yoga, Pilates, cardio and ballet), TRX (suspension training) and one of its most popular, the “R-rated” Down ‘N’ Dirty Bootcamp (an adult version of Tru Barefoot Bootcamp with some fun bump-and-grind layered in). Members will have access to five group exercise studios including hot yoga, an astanga room, TRX, cycle and hot Pilates.The luxe atmosphere of TruFusion Gables, where members will enjoy spa-like locker rooms with upscale amenities and a retail boutique offering the latest fitness and athleisure trends, derives equally from its upscale design and first-class finishes.Additionally, TruFusion Gables will offer a healthy-eating-inspired café with indoor and outdoor seating featuring fresh grab-and-go foods, wraps, salads, and other made to order energy snacks, juices and smoothies. The café will serve as a central gathering spot at TruFusion where Members and non-members alike will dine, socialize, mix and mingle in an upbeat and fun atmosphere where beer and wine will also be on menu.TruFusion will offer a special promotional rate of $30 for the first 30 days, with monthly memberships starting at $149 with unlimited usage.

In addition to Rodriguez, TruFusion is being brought to life in Coral Gables by a powerhouse ownership group that includes TruFusion Co-founder and CEO Mike Borden, developer Mark Advent and Karina Frangulyan.Advent is the founder and creator of the famous New York New York hotel and casino in Las Vegas and a hospitality, entertainment, leisure, gaming, retail and tourism specialist who creates large-scale international destination experiences. Frangulyan is a certified public accountant, former head of financial reporting at JetSmarter Inc. and former auditor at Pricewaterhouse Coopers LLP.“TruFusion is like nothing else in the fitness industry – the wide variety of workout options makes the experience fun, challenging and addictive as the more I workout the better I feel. Karina and I have really enjoyed being part of Alex and Mike’s TruFusion ever-growing family and vision. It’s been amazing working with Alex, who has an electrifying passion for fitness and business,” Advent said.“Alex has been such a great supporter and partner in TruFusion that we’re eager to open our doors in Coral Gables,” said Jonathan Fornaci, president and COO of TruFusion. “This is our first of many venues on the East Coast, and I know that people will be excited to discover the holistic wellness experience that distinguishes TruFusion.”TruFusion is located at 301 Giralda Avenue in Coral Gables, next door to the popular Tap 42 restaurant and across the street from the Coral Gables Museum.For more information, visit www.trufusion.com.

The blossoming South Miami fitness community has welcomed its latest addition – Grit Miami.Co-Founded by Alex Osuna and Lyonel Lumarque, Grit Miami is challenging you to face your weaknesses head-on, with qualified coaches, like-minded classmates and safe programming.Knowing camaraderie is the key component to community building, Grit Miami has stripped away any limitations you may have, scaling their programming to fit your goals.This state-of-the-art facility, located a few blocks from Dadeland Mall, is packed with 11 classes everyday to compliment their personal training offering.Their functional group fitness classes are always scalable, include detailed technique work, and make safety a top priority. So much so, that they shared with us their Grit Fit Tips for safety.Here are four Grit Miami Fit Tips that will have you ready for your first class at Grit Miami:Check Your Ego – It’s important to stay within your own comfort level when deciding how much weight you can efficiently move. Grit Miami’s coaches are always on the floor to help guide you on just how much load is appropriate for your fitness level.Form Matters – A challenging yet attainable rep scheme is key. Once fatigue sets in, your form may be compromised, and that’s when injury usually occurs.Slow Down – Not only is the frequency imperative, but the speed at which you perform any movement is equally important. A slower pace, in some cases, may prove to be more beneficial since it keeps you mindful of form and technique. Know Your Limits – Being mindful of your own limitations is pivotal, especially in a group setting. It may be easy to imitate others’ rep schemes or the amount of weight they are stacking on their bar. In the end, each person must be in tune with their body’s abilities at that moment.

In a unanimous vote Wednesday, the Miami Beach City Commission left most of the beach open to experienced kiteboarders, backing off what one commissioner called a “knee-jerk” reaction to restrict the sport along the waterfront.Before a roomful of kiteboarders in blazers and tinted sunglasses, the commission set new rules: No kiteboarding south of 24th Street, or between 25th and 29th streets, where the beach is severely eroded and home to high-occupancy condos.But a small patch at 25th Street and everything north of 29th Street will be fair game –– as long as the kiters steer clear of swimming zones and are certified level three riders.All beginning kiteboarders will have to take their lessons at the designated learning beach on 76th Street, commissioners said, where Bouchet Brothers concessionaire has its stand, the Kite Shop, offering equipment, apparel and lessons.The motion settled a months-long battle between boarders, local residents, and public officials. Historically, kiteboarding has not been strictly regulated on Miami Beach, but an angry complaint letter lodged in October by someone who had been hit by a kite brought the sport to the attention of the city.After the city received the letter, Ocean Rescue installed a lifeguard tower at 26th Street, turning the kiters’ favorite launch spot into a swimming zone. One of the city’s few restrictions on kiteboarding prohibits the activity within 400 feet of a lifeguard tower.“There was one accident, and safety officials responded with a knee-jerk reaction,” Commissioner John Elizabeth Aléman said. “Lifeguard towers are for swimming safety, not kiteboard enforcement.”In addition to determining where kiteboarders could legally practice their sport, the resolution included three safety regulations, proposed by the kiters themselves.

• Kiters must stay 200 feet from shore at all times.
• Kiters must stay 50 feet from swimmers at all times.
• Kiters can use the beach only for launching and landing.

Now that regulations have been determined, city staff will draft a plan to figure out who will enforce them.After the commission voted, two dozen boarders filed out of the room, cheering and clapping each other on the back.“I feel very happy,” said Bruno Perez, a Miami Beach businessman and longtime kitesurfer. “I’m glad the city was able to reach a consensus. I’m going to the beach today.”Residents who had opposed kitesurfing were also pleased. Although no representatives of the condominiums attended the commission meeting, several expressed their satisfaction with the result later in a phone interview.“We wanted regulation and enforcement. We wanted the kites restricted from going to close to shore,” said Otto Ramos, a resident of Oceanfront Plaza. “I’m very much glad this is over.”The only person who voiced unhappiness was Francisco Escudero, an 18-year kitesurfer who helped found the Miami Beach Kiteboarding Foundation, the nonprofit that established the safety regulations.Escudero runs Skybanditz Kiteboarding and has been petitioning the city since 2011 for a special permit to teach lessons. But teaching permits are very hard to come by, Escudero said. The Kite Shop has the only kiteboard teaching permit on Miami Beach.The kiter said he was pleased that recreational kiteboarding would continue along Miami Beach, but that he felt instructors had been scapegoated. Limiting lessons to the 76th street area would give The Kite Shop a monopoly on instruction, Escudero said.“I’ve been painted as the bad guy here,” Escudero said, “but there could be lessons at other locations along the beach. I’m just going to keep petitioning the city.”*This article was originally published on The Miami Herald by Tartly Hitt and can be found here. Photo by Daniel A. Varela.