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The second I finished watching Wonder Woman, I felt super inspired to get my badass on and googled Gal Gadot’s training regimen. Boxing helped Gal Gadot pack on 14 pounds of muscle to prep for the role, and you get to punch stuff. Win, win. Boxing is blowing up in Miami, and here are some of the best places to train. Whether you’re looking to improve your technique, get out the frustration of your day, or train like Wonder Woman, we have you covered.CKO KickboxingCKO Kickboxing located in Brickell sports the signature “CKO” class, involving plyometric movements, heavy bag and core work for an intense and sweaty hour. Before your first class, you’ll receive an overview of proper form for punch and kick combinations as well as feedback on your form. The class begins with a dynamic warm-up and moves quickly to alternating heavy bag work and plyometric movements. At the end of each round of heavy bag work, you’ll attack the bag freestyle and get out all of your extra energy and aggression. Expect a sweaty, intense hour! Fight ClubFight Club has locations downtown and in Doral. The downtown location boasts a massive fitness facility complex to meet your boxing, kickboxing, and mixed martial arts needs. The space includes a ring, heavy bags, spinning bikes and space and equipment for strength training. Class offerings include boot camp, boxing explosion, technical boxing, kickboxing, mixed martial arts, spinning and circuit training. If you’re looking for to get your ass kicked and hit some heavy bags, try the boxing explosion class. After a dynamic warm-up, expect six rounds of heavy bag work separated by high intensity plyometric movements. When you want to hit the floor just to catch your breath, it’s time for core work. You’ll be out of breath and feeling super accomplished by the cool-down.TITLE BoxingThe TITLE Boxing franchise is expanding in South Florida, with current locations in South Beach and Brickell. If you’re looking for heavy bag work, check out the Boxing 45 class. The workout consists of a seven-minute warm-up, followed by eight three minute rounds of different combinations on the heavy bags. The rounds are separated by one minute of active recovery. You’ll wrap up the class with six minutes of core work and a cool down. You can also expect the staff to help put your gloves on at TITLE. “In the ring, boxers don’t have to put on their gloves, so why should you?” I definitely appreciated it – much easier than trying to get my sweaty hands in my gloves on my own!The Box MIAIt can be a little intimidating walking into a boxing studio – they’re typically pretty grungy and intense. The Box MIA pairs the intensity of boxing classes with a modern, chic studio atmosphere. The standard Box format involves a five-minute warm-up, five minutes of shadow boxing, ten minutes of plyometric boxing, fifteen minutes of heavy bag work, and five minutes of core work. For those looking to build that booty, the Box also offers Booty Box on Mondays and Sundays. Booty Box switches up the format by adding resistance band exercises that target all angles of the glutes, so you get the fun of hitting the heavy bag without missing out on butt day.EquinoxIf you’re looking for equal attention to all muscles and agility work, check BOX180 at Equinox. BOX180 offers one stance you won’t find in other boxing facilities: Southpaw. Southpaw is a boxing stance in which the right hand and right foot are forward. Given Equinox’s focus on equivalence in movement on both sides of the body, you can try your hand at this different stance (which is also a tough mental workout!). In order to provide a well-rounded workout, BOX180 also incorporates agility work in the warm-up and in between rounds of bag work.FitBox MethodThe FitBox Method combines high intensity intervals with circuit training, and each class includes heavy bag work, dumbbells, medicine balls, and Schwinn Airdyne Pro Bikes (super intense). Expect 30 minutes of heavy bag and cardio boxing, enough to get your stress out and practice your skills. In addition to their signature FitBox 60 class, FitBox Method offers Method101 which uses only cardio and body weight, and Box + Yoga, which aims to create a full mind-body experience.Body & Soul BoxingWhen I walked into Body & Soul Boxing, I felt like a real boxer. Maybe it was because it was my sixth class, but more likely because the facility is everything I expected from a boxing gym. Class offerings include all level boxing, cardio boxing, technical boxing. If you want a taste of the cardio endurance required to be a boxer, take the cardio boxing class. You’ll start off the class with a dynamic cardio warm-up and then move to shadow boxing and plyometric moves with light weights. Next, you’ll hit the bags and finish up with core work. It’s exhausting, and then you do it all over again in round two!Mickey DemosLooking for an intense boxing workout in a high end environment? Mickey Demos in Ironside has what you’re looking for! Complete with air conditioning and showers, you can get your box on and then get ready for work or to continue your day. Classes range from Boxing Bootcamp to Intense Boxing Drills. The classes sound intense (and are!), but they’re designed for all fitness levels.

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.

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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.

Inner Balance Studio Miami is a boutique barre, yoga and Pilates studio centrally located on Biscayne Boulevard in North Miami. The pristine space is inclusive of all levels and offers a sense of community and warmth that is often times missing from big brand fitness. Because of the intimacy of the studio you never have to worry about over crowding as classes are capped at sixteen members, which ensures one-on-one attention from instructors and ample space to move. If barre, mat Pilates or yoga are not your thing, there is also opportunity for small semi-private HIIT training classes four times per week as well as semi-private reformer Pilates classes for up to three members.There are two main spaces at Inner Balance, where classes and services are offered. The Mind Body Room is a spacious and inviting area where all of the group classes are held. There is a Pilates room for private and small group training on a variety of state of the art Balanced Body equipment as well as a variety of massage offerings. Inner Balance also hosts weekend workshops of wellness topics, such as: Breaking Down the Barre, Healing Back Pain and Intro to Meditation. Inner Balance is your one stop shop for all things fitness. They have a front of house ‘athleisure’ boutique housing your top-of-line brands such as Onzie, Alo Yoga, PRISMSPORT and more!

If you are interested in taking a class at Inner Balance the studio offers a $49 New Student Introductory rate where you can try unlimited classes for up to 30-days. The intro offer is the perfect place to start because it allows you to get to know all of the different types of classes as well as all of the different instructors. You can familiarize yourself with the studio and determine if it is the right place for you. There is no contractual obligation after the 30-days are over; however, there will be ample packages available for you, and yes, if you have ClassPass you can also take class up to three times per month.“I created Inner Balance almost 6 years ago,” says owner Nell Amos. “I designed the studio to be a place where I would want to go to if I was a client. I used myself as my target market and I continue to do so to this day. I only incorporate elements, programs, teachers etc. that feel right to me and embody the vibe and culture of the studio...I listen to my gut and it usually doesn't steer me in the wrong direction! I love the sense of community that we have at Inner Balance...its my second home and I think a lot of clients feel the same way.”

Nell has created a home away from home for many clients and provides opportunities for the Miami Fitness Community to further their careers. Inner Balance is hosting both a Mat Pilates certifications and 200 hour Yoga training this fall. If you are interested in the certification classes, workshops or schedule make sure to head over to www.InnerbalanceMindBody.com for more.

A bright orange studio tucked behind Brickell City Center sends a powerful message to its members: Train EPIC, Sweat EPIC, Live EPIC, and Be EPIC.EPIC Hybrid Training is a circuit-style fitness program that incorporates strength training and cardio into each and every workout. Classes vary not only on the focus muscle groups or types of exercises, but also in the amount of time spent at each station.Owner and trainer of EPIC Hybrid Training, Karlee Whipple, explains that some classes like “The Grynd,” are more endurance based, while others like “The Blast,” deliver a workout that is similar to tabata.Every month the exercises performed change across all classes. I went on a Wednesday, to the “Dynamic Core” class.Inside the gym under a glow of orange lights monkey bars, rings, and ropes hang from the ceiling. Pull-up bars line the outside wall, and the studio floor is set up into stations; with kettle bells, slam balls, and resistance bands.Class goers enter the studio and take off their shoes before heading to the mat for class. Unique to Epic is that the workouts are done without shoes; socks are ok for those who prefer to go barefoot.A TV in the studio displays the schedule for our class and the exercises that would be performed at each station. All classes at EPIC begin with a warm-up and end with a cool-down. For this particular class, the workout consisted of four rounds. Each exercise was performed for 40 seconds with a 20 second rest to transition to the next exercise.The warm-up begins, and trainer Jil Deviscour tells us to begin jogging across the studio wall-to-wall. She shouts out different exercises for us to do once we reach one of the studio walls such as squats, burpees, or push-ups.After the warm-up a break is given to demo each of the exercise. The Dynamic Core class consisted of: JGXT Kneeling Rollout, Plank Jacks, Resistance Band Mantis Get Up, Wall L-Hold Leg Raise, Atomic Sit-ups, ABC Medball Planks, Power Wheel Hamstring Curl/Bridge, Wall Ball Skater Hops.Not familiar with some of these moves? I wasn’t either, but what makes EPIC Hybrid Training a workout for everyone is the amount of time spent demonstrating each of the exercises.Workouts at EPIC Hybrid Training are done with partners. Karlee explained that training with a partner adds an extra bit of motivation to push harder; during the workout you and your partner hold each other accountable to complete the class in a supportive way. I found this to be true; having a partner pushed me through the workout as muscle fatigue began to set in during later rounds of the class.After the fourth and final round the studio lights transitioned to blue signaling it was time for the cool down. Jil took us through a series of yoga poses and stretches.EPIC Hybrid Training is a studio with true community spirit offering a workout that is challenging and intense, yet fun. It makes sense why the members of EPIC Hybrid Training follow the studio’s motto, to Live EPIC and Be EPIC.Outside of the studio, members participate in terrain and obstacle races in the South Florida area as Team EPIC Miami.You can follow the gym and Team EPIC on social media for updates about races and challenges @epichybridtrainingmiami.Information about class schedules class schedules and membership fees checkout the website visit, https://epichybridtraining.com/locations/miami/.EPIC is currently offering a new client promotion: 3 classes for $30.

Are you always on the lookout for new gyms, studios and trainers to workout with? Well, so are we. That’s the foundation of Stay Fit 305 after all – to be your guide to the best South Florida trainers, gyms, studios, health foods and fitness events.We love featuring new trainers. These are the individuals pushing you to your limits when you want to give up, and who you thank when you’ve reached your goal. This week, get to know the owner of Morphe Fitness - Roberto Santamarina.

1. How long have you been in the fitness profession?

I’ve been a personal trainer for over 20 years. I started at 17 years old. I was a professional athlete at 19, playing professional beach volleyball. Sports and the body was always my thing.

2. What is “Gravity” training and why did it pique your interest?

Gravity training is a total gym machine. Why I appreciate this machine is because it’s a combination of rehabilitation, flexibility, strength and conditioning at all types of levels. You’re working with your own body weight which makes it all that more special. I was interested in Gravity training because I can have and teach a group class with multiple machines.

3. Your class is a mix of male, female, young & older. Would you say everyone can have access to working on the Gravity machine?

Definitely, all different types of people and ages can experience an amazing workout on the gravity yet be challenged and safe on the machine.

4. How would you differentiate the Gravity machine from a Pilates reformer?

The main difference between the two is that the Pilates machine is a flatbed that works on springs for resistance. The gravity machine has a free flowing board and your body weight is the resistance. The incline on the gravity machine allows to create a stronger or lighter workout. The Gravity machine also allows someone who is not technique sound or completely aware of their body to experience an optimal workout where on a Pilates reformer a great workout is dependent on great technique and coordination.

5. What does Morphe fitness offer that is unique and you believe sets you apart?

What makes Morphe unique and different is the staff and the energy that vibrates health and happiness within the walls of Morphe. Aside from that, the true personalized Gravity and Climbing sessions are not found anywhere else.

6. You have a really calming and nice way/effect about you when you’re teaching. I noticed you also consciously make the effort to bring awareness to your clients about their breathing and not to tighten the skin or face. Have you studied wellness or holistic practices in your past?

Yes, I do a lot of studying when it comes to Wellness. Once again, I’ve taken everything I’ve learned in the last forty years and present this to my clients. It’s not just about training, but the awareness they’re bringing to the class and the awareness they’re bringing to their body and that doesn’t always just apply to the physical.

7. Morphe Fitness is also a wellness studio. What type of wellness practices do you offer and believe in?

Life coaching, Nutrition and Goal orientation consultations. We also offer massage therapy, stretch sessions, Rehab therapy and body treatments that include facials.

8. Why did you choose Little Havana to open your studio?

I was looking for a space to rent and I was driving by the building which caught my eye. The realtor so happened to be a client of mine from the past and I knew when I saw it it was my spot.

9. Where did you get the name Morphe Fitness?

Morphē, the name of my business, originated when all I could think about offering my clients was change. Metamorphosis seemed a little too much, so I chose the abbreviated Greek term Morphē;)

10. What is your idea of perfect happiness?

I’m still working on it. I get better at it because I’ve brought a lot of peace and patience in my life. I’ve learned to let the Universe open doors and ultimately happiness is to continue to evolve and adapt to all the stuff thrown your way in life.

The pedestrian overpass located at the intersection of US1 and Mariposa Court in Coral Gables, adjacent to the University Metrorail station, is finally open.The pedestrian overpass at the University Metrorail station will provide a safer path for pedestrians and bicyclists who cross the heavily traveled US1 at Mariposa Court. Elevators and bike-friendly stairs with runnel will allow easy access to the overpass from both sides of US1.Several University of Miami students have been killed or seriously injured since 1989 while trying to cross busy US1 at that intersection.An estimated 1,300 people cross the major highway every day. The overpass cost an estimated $6 million.The overpass connects to the M-Path and University Metrorail Station which includes amenities such as secure bicycle parking units and a multi-purpose outdoor gym provided by the University Of Miami School of Architecture for The Underline.https://www.youtube.com/watch?v=AP4VgyufnCs*This was originally published by The Miami Bike Scene and can be found here.

When I hear the word co-op, I think about the pre-war real estate rat race up in NYC or farmer co-ops. So, when I found out that South Florida was getting its very first Yoga co-op, I had absolutely no idea what that even meant. But I love yoga and the communities that yogis build when they get together, so I was excited to learn more from co-founder Danielle Lepore - a passionate yogi of over 10 years.

*Read - Where to Sweat in Broward: 6 of Our Favorite ClassPass Picks*

Having visited yoga co-ops in other parts of the country, Lepore dreamed of bringing such a place to her home town of Fort Lauderdale. She partnered with Rachel Raab, founder of Buddha Pants, to create a space designed to not only create such a community, but to also promote the success of both yoga instructors and their students alike."What's unique about the co-op is that all instructors of the co-op have a vote in the running and decision making for The Buddha Farm," says Lepore.Instructors work like independent contractors - they set their class schedules themselves and have the freedom to teach their classes in their preferred style of yoga. The teachers also keep proceeds from the class, minus a flat fee of $50 that goes towards the operating costs of The Buddha Farm.

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

Students benefit from the co-op's style of operation as well, as class prices are able to be competitively priced. A single class costs $15 and a class pack of 10 is $120 with classes offered daily. Ranging from beginner's classes to the more challenging, The Buddha Farm's instructors have backgrounds in various yoga practices, including pre-natal and acro yogas.The Buddha Farm's facilities also feature an outdoor courtyard - a space available to its members want to hang out, relax, and to connect with other members. It's also available to be reserved for special wellness & holistic events, which are frequently hosted.

Primal Fit 360 has launched their new formula for a healthy, fit body and mind, focusing on six pillars of success: mindset, coaching, nutrition, strength, conditioning and recovery.The recovery section is the newest addition to the gym featuring Cryo Therapy, Compression Boots and Infared Sauna/Heat therapy. Professional athletes training at Primal Fit 360 have incorporated the machines into the training programs, but their use is now available to everyone.“We treat the average Joe, like a pro,” says Primal Fit 360 owner, Matt Pack. “In other words, the training, conditioning and especially the recovery professional athletes receive is what we offer at our unique gym where most of our classes include one coach for every four clients.”Professional athletes receive the same six pillars of focus offered at Primal Fit 360, which includes:

1. Mindset: The mind must be focused in the right direction for the right reasons to achieve and maintain goals.
2. Coaching: There is one coach to every 4 clients at Primal Fit 360. This semi private training allows focus on each individual and keeps energy and competition in place.
3. Nutrition: Primal Fit 360 crafts individualized diets for client, educating them on what the proper food balance and grocery shopping tips.
4. Strength: The progressive resistance-training program at Primal Fit 360 focuses on strength training while yoga, running, spinning etc. are secondary.
5. Conditioning: A focus on cardio intensive circuits and station based circuit training using body weight, kettlebells, sleds, ropes and other tools. The “after burn” continues 18-24 hour following the workout.
6. Recovery: Primal Fit 360 offers Mashing, Stretch Therapy an Durability classes, featuring RecoverME Cryo Therapy and Body Restoration plus and Infared Sauna/Heat therapy and Normatec Compression boot therapy. Professional athletes use the same recovery techniques.

Pack’s dedication to training others started out humbly in his garage where he started a “strong women” class complete with Monster Sled runs down the back ally to empower and physically train locals in his Miami Shores neighborhood.In just a little over five years, he has grown his business into a full-scale, training studio and wellness and recovery center to train his loyal clientele, which includes major athletes and celebrities. Primal Fit 360 has prospered as a work-out destination where dated Elliptical machines and Nautilus equipment are replaced with one’s own body, kettle bells, sledge hammers, battling ropes, Bulgarian bags, a jungle gym, sleds and suspension trainers.Pack’s signature work out techniques zone in on primal movements such as the push, pull, squat, lunge, rotation and bend; and crawling patterns including the bear, gorilla and crab mixed with rope climbs and sledge hammer work. The ‘Animal Flow’ workout will continue to be offered as a Primal Fit classic.For more information, visit www.primalfit360miami.com.

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.

As Miami’s skyline continues to grow, so does one of Miami’s top fitness facilities, Equinox.In the center of Brickell’s developing neighborhood, Equinox opened their fifth facility in the Brickell Heights building, made up of three floors featuring a juice bar & lounge, group fitness and cycling studios, boutique, spa treatment rooms and an outdoor pool deck facing Brickell City Center.During our introduction experience, we took at yoga class lead by lululemon ambassador and honestly one of my favorite instructors, Rene Martin. The warm room was stocked with lots of quality equipment and offered students a stunning view looking out into Brickell. We also had the opportunity to try some of the bites from the juice bar downstairs and that alone may be worth signing up for a membership (says the foodie in me!).The facility offers a range of classes including a Pure Strength class, Firestarter that knocks out a days worth of cardio in just 30 minutes, and a new studio cycling experience exclusive to the club, The Pursuit by Equinox.On that schedule you’ll find some of the city’s most notable instructors. With their sister club just a few blocks away at the Four Seasons, whatever class you don’t see on one schedule, is just a hop, skip and jump away at the other club. You can check out the schedules for all of the Florida clubs here.While many of you who will join the club will likely walk, know that you have the option of complimentary valet for up to 3 hours. Plenty time to sweat, steam, shower and grab a juice!Equinox Brickell Heights

• 850 South Miami Ave, Miami, FL 33131
• Mon-Thu 5:00 am – 11:00 pm
• Fri 5:00 am – 10:00 pm
• Sat & Sun 7:00 am – 8:00 pm
• Phone: 305.350.2278

Yoga is a connection of the mind, body and soul. It is about becoming aware of the space you occupy and something so much bigger. Yoga is ancient. That means that it was a thing far before you and I (and modern civilization for that matter). As an ancient art I like to go from time to time and get my Zen on.Most recently I did just that in a new spot conveniently located in North Miami Beach. Still in the 305 area code and just far enough away from those wilder beach scenes you see on Spring Break specials.Yoga is a lifestyle and Nobe Yoga was created out of the desire to share this lifestyle with others. Founder Ved Ishairzay stated that yoga helped him to connect the dots and look at life with a broader perspective and helping him to be a better son, family member, friend and person who is overall more compassionate. Co-founder Joann Veger attributes yoga to helping her stay calm when situations arise. It has a way of helping you slow down and see the world through a different lens. That “yoga high” is a real thing.So how was my experience? Awesome. Checking out the schedule the Vinyasa and Meditation class spoke to me. I got there and slid my shoes into the cubbie and made sure my phone ringer was on silent before heading to class. I set up my mat and started to try to relax in preparation for class.When the start time came the teacher gracefully began leading the class through breathing and poses, offering different variations depending on the level of expertise. She made sure to allow time to feel the pose and even went around making adjustments.I found myself really focusing on the moment and when we were in savasana (for non-yogis that’s the part at the end where you lay down and just relax) I found myself at peace. The teacher anointed us with a special blend of oils and then we all closed with an om in unison before bowing “Namaste” and rolling up our mats to step out into the real world again.I had a really blissful experience. Everything moved along smoothly and very professionally. You can register for your class online. There is ample street parking. The space has 2 studio rooms and the location itself has a cool, relaxed vibe. Fancy showers are also there in case you want to rinse off after class. And complete with a juice bar, Nobe Yoga is your one stop Zen experience where you can step away from the hustle and bustle for an hour (or more) and take a moment to breath. They offerSo the only real question left comes from Ved himself: What are you waiting for?For more information, visit https://www.nobeyoga.com/

Energy Endurance Lab, the first studio here in Miami dedicated to helping fellow triathletes train, is opening their doors later this month.Specializing in a total wellness approach, Energy Endurance Lab helps triathletes prepare for their upcoming swimming, running and cycling races.But who’s responsible for this awesome initiative? Meet the couple: Meghan and Ari Weinstein, triathletes and USA Triathlon Level II Endurance Coaches.Their personal experience, studies and passion for this disciple has allowed them to create a studio with an educational vibe to help other athletes be successful in their races.In other words: they have turned their passion into their work, and as Meghan quoted from Michael Phelps, “You can´t put a limit on anything. The more you dream, the farther you get.”The Midtown Miami studio location is a cool and hip space that sports smart trainers, a roller for more experienced and elite riders, treadmills and a recovery area with the latest Normatech technology.The couple believes that the training approach should be as complete as possible, so a swimming analysis will be provided to improve your techniques. Swim classes, VO2 testing and lactate testing will be on the training menu for those looking to cut down their time in the water.But things don´t stop there: you will be able to bring your own bike (because we all know there is nothing like training with your own gear) which you can clip on one of the smart trainers and simulate the actual race you are training for.In addition to the services they provide, Energy Endurance Lab has partnered up with local bike shops, iRun for shoes and will provide access to wheels and other parts that you may need for your bike.The Energy Endurance Lab doors will open July 22nd with training sessions held by appointment only. Group classes (up to six) or one-on-one training sessions are welcome per your preference.Learn more at https://www.facebook.com/energyendurancelab/.

As an active individual, I often wonder if there is anything I can do, beyond foam rollers, to help with sore muscles and increase injury prevention. Is there a way to go back to our normal routines post-op or post-injury?The answer is clear and it goes by the name of Integrated Physical Therapy Center (IPT) located in North Miami Beach, where mental, physical, spiritual and emotional health all come together.Teamwork and working as a family is what holds this place together with its balanced energies.I had the chance to step in, meet Craig Cohen, the founder of IPT, and Suzanne Kerpel, as well as other staff members, to see what this is all about.This soothing place has a strong focus on holistic therapies like Acupuncture, Pilates, Myofascial Release, and Massage. Therapists work with a variety of patients – from golfers, marathoners and triathletes, to people recovering from severe accidents and the elderly.IPT also promotes an anti-inflammatory diet to patients, as they believe that diet helps maintain a balanced lifestyle; and that a balanced lifestyle - physically, mentally and emotionally - is the key to happiness.Cohen says their goal is to raise awareness on taking care of our bodies and incorporating well-being into our daily lives.“Building strong relationships with patients is what dictates our goals.” -Craig Cohen, Founder of IPTFor more information check out: https://www.iptmiami.com

Small-group training gyms have increased in popularity across South Florida each with their own unique personality, but killer workouts. PumpFit Club in Fort Lauderdale offers personal group training with various weekly proprietary workouts that are high-energy from the moment you step foot inside their studio.PumpFit Club, which opened in late 2015, had been on my radar and when I did a bit more research on the upscale, boutique studio, I realized that I was in for a major sweat sesh.

*Read - Where to Sweat in Broward: 6 of Our Favorite ClassPass Picks*

It all started when owners, Hannah Eden and Paulo Baretto (who also happen to now be hubby and wife and Reebok ambassadors) were hosting classes at a local, Fort Lauderdale CrossFit gym following the success of Hannah’s beach workouts at Nikki Beach in Miami.Before they knew it, the number of people Hannah and Paulo were drawing to their workouts warranted their own studio. They created a space with the mission to serve their members regardless of age, shape and size, and help them set and achieve any fitness goals. They offer a safe, functional and interactive fitness experience in an ego-free environment. And, that perfectly describes and illustrates the atmosphere you walk into at PumpFit Club.The full body, high-intensity, group workouts merge and mix intense cardio with resistance training for fat loss, toning and conditioning. No class is the same and each day of the week offers a different structure of workout, but you can expect to be using kettlebells, battle ropes, dumbbells as well as incorporating Tabata workouts, HIIT, bodyweight plyometrics and animal flow techniques.I went to the studio on a Monday and Thursday, one class coached by Hannah and one by Paulo – both very different. Monster Monday, as they affectionately call it, is a beast of a workout. At first glance of the workout board, I didn’t quite grasp the difficulty and intensity I was in for. Monster Mondays are designed as “30:60:90” and is arguably the most challenging workout of the week. This means, you perform one exercise for 30 seconds, a second exercise for 60 second and a third exercise for 90 seconds with a then generous 30 second rest. Repeat three times followed by two more different sets that follow the same format. No sweat.After the first 30:60:90 of the second set, Paulo said to the class, “holy $%@! balls – I know that is what you are all thinking right now.” Yes, I was. Plus, a few other expletives while mentally preparing myself to do it again…twice. I left class drenched, but also left feeling as though I really jumpstarted my week – which I know why this class is on Mondays.Fast forward to Thursday, Hannah’s class was quite opposite of Monday, but equally as sweat-inducing. Bucket Thursday, as it is called, is circuit training PumpFit style. The class partners-up and moves through various two-station circuits for two complete rounds. Each station is different and can be anything from pull-ups, rowing, jump rope, kettlebell work or body weight training. The workout blasted the whole body – arms, legs, core, cardio and more.What stood out at PumpFit Club was the attention that both Hannah and Paulo had on each individual in the class. Considering I was a newbie, Paulo and Hannah were very hands-on, ensuring my form was correct and I was getting the most out of my workout. The energy, morale and encouragement was also very evident, not only from the trainers, but from everyone in the class. At the end of each class, after a much-needed cool-down and stretch, everyone comes together and the trainer gives a shout out to some rock stars in the class – complete with a stamp on your bicep that says “F*cking Fantastic.” I’ll leave that as a #goal for myself - next time.Visit www.pumpfitclub.com for full class schedule. The studio is located at 408 North Andrews Ave in downtown Fort Lauderdale.

Switching-up your workout regimen is beneficial, but it can come at a high cost. With boutique fitness studios charging upwards of $20 per class, affordability plays a major factor in how often we are branching out to try new ways to get our sweat on.ClassPass has solved that problem. With various options from $54-$109/month (depending on the package), ClassPass allows you to try different studios from spinning to small-group fitness to high-intensity training to yoga. When you factor taking a class at each of these studios, ClassPass is not only affordable, but it breaks-up your routine and challenges you to try something new.While not every studio is on ClassPass, there are a ton of great options to explore. Here are six of our favorite ClassPass picks in the Broward area.

1. BodyTek Fitness

Circuit training at its max. BodyTek Fitness brings high-intensity interval and circuit training to a new level. ClassPass members can expect to reach their max potential moving through various circuits that is going to offer a total body workout. Think Bosu ball burpees, squat to press, pull-ups, treadmill sprints and more. You’ll move through the workout at a quick pace (60 minutes total), and before you know it, you are done, but dripping sweat. The instructors are spot-on with their music and keep the energy high – and the class morale keeps you working hard. Check out their two Broward locations in Wilton Manors and Davie.

2. Core Contour

If you want to take a break from the weights, check out Pilates – but, not just any Pilates. Core Contour is a Lagree Fitness studio where everyone will be on a Megaformer M3 machine allowing for an intense, low-impact workout that combines strength, core, flexibility, endurance and more. It is only 50 minutes and the studio has about 12 machines, which means instructors are able to provide attention to each individual, even if you are not familiar with the Megaformer (don’t worry – they will go over it with beforehand). Expect working out muscles you never knew you had and holding movements that will have your body shaking.

3. Elevate Fitness

Don’t be fooled by the warehouse atmosphere - it is all part of the workout. Elevate Fitness’ various ClassPass offerings will launch you into a full-body workout designed to lose weight and build lean muscle. Check out their R.I.P.T workout that stands for Resistance Interval Plyo-metric Training. Depending on the day of the week, each R.I.P.T workout will either focus on lower or upper body (check here ahead of time). The Circuit Survivor class, a high-intensity workout combining core, cardio and bodyweight exercises, will give you a total-body workout.

4. FitShop Fort Lauderdale

Tune Up. Burn Out. SuperCharge. Turbo. With workouts and an environment that have an auto shop theme, expect everything from high-intensity training with weights, boxing, agility, cardio-conditioning and more. No workout is designed the same, but they all guarantee an intense sweat with Ignitions, Revs, Shocks and Extra Miles – all of which make-up one of the shops signature workouts. Each trainer brings their unique personality to the class, keeping the ClassPass go-ers motivated and coming back for more. Check out their location in North Miami Beach too.

5. PumpFit Club

Prepare for personal group training comprised of proprietary workouts including interval training combining intense cardio and resistance training. ClassPassers will get their money’s worth with just one of these classes and will be pushed out of their comfort zone. There is a workout of the day and no day is the same – Monster Monday, Tabata Tuesday, The 40:5ve, Bucket Thursday, Open Format Friday. The boutique studio is founded by entrepreneur, Hannah Eden, who is no stranger to the national fitness world, a Reebok Athlete Ambassador, and contributor to Men’s Health, SELF, BodyBuilding.com and more. Check the schedule and catch one of her classes if she is in town.

6. The Yoga Joint

For the yogis out there, The Yoga Joint is one of the best in Broward. With two locations (North and South), the Bikram yoga classes are held in beautiful hard-wood floor studios for all levels. For those days you are looking for a good stretch plus sweat sesh, The Yoga Joint will have you leaving relaxed, but also feeling like you got a solid workout. Keep an eye out for their workshop classes (usually on weekends) – these are also on ClassPass and offer a more specialized practice on certain poses that you have yet to master. Also, check out their Core60 class, which will blast your core in a heated 60-minute session.

The 70,000 square foot integrated wellness space at the Carillon Miami Wellness Resort is quite the experience, offering an empowering, holistic approach to well-being.It begins at their two story rock climbing wall, where guests can test their metal against three challenging climbs for all skill levels. There aren’t many rock climbing walls in South Florida, so this provides a different way to fire up those forearms before hitting the gym.With floor-to-ceiling ocean views, the expansive fitness area provides top-of-the-line machines, including high-tech Technogym ARTIS cardiovascular equipment.Designed for individuals of all ages and levels, the Carillon Miami Wellness Resort boasts over 200 group fitness classes per week. You can also book private sessions with their world-class trainers.

After you hit the gym it’s time to sip cocktails poolside or step into their impressive Thermal Experience; private men’s and women’s hot and cold areas including a crystal steam room, a Finnish sauna, and experiential rains.The Stay Fit 305 community will be pleased to know that in addition to their signature spa experiences, the Carillon Miami Wellness Resort offers athlete massages that are perfect for helping those sore muscles recover.If you are looking for a little staycation or a way to mix up your routine, consider Carillon Miami Wellness Resort the perfect day getaway that will satisfy the athlete in you.For more information, visit http://www.carillonhotel.com/.

The boutique aqua fitness studio emanates a European je-ne-sais-quoi from a distance. As soon as you walk in, you feel a sense of community, acceptance and chill-ness in the air. Displaying a chic minimalistic design, Element Aqua is the epitome of the aquatic fitness boom that is sweeping across Paris; Miami style.Owner Chiara de Luca, an Italian native, found water to be a very healing element in her life.“I had a very sad loss in my family,” said de Luca. “I was in the sea in Italy and went into the water and I immediately felt so supported. It was such a healing and powerful element.”After this awakening, she felt as if the element of water were following her everywhere she went. She joined an aqua fitness studio in France where she fell in love with the practice.

de Luca then moved to Miami and created Element Aqua, which satisfies two needs: the first, and most obvious, a unique boutique aqua fitness studio in the 305, and second, a gift for her baby daughter.“I want a healthy community she can look up to,” says de Luca.Element Aqua offers aqua cycling, fitness and a fusion of yoga, tai chi and Pilates. Element Aqua’s grand opening is slated for July 1st – for more information, visit http://www.elementaqua.com/.

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!