Places

Do you live or work in Brickell and want a convenient yoga studio to flow at without going over the bridge or visiting another neighborhood? We have 4 studios for you!

‍Skanda Yoga Studio

Skanda Yoga Studio offers high quality yoga instruction in many yoga styles: Skanda, Dharma, Kundalini, Kids, and Restorative. The classes present traditional practices in a post-modern system based on the 13- moon calendar in order to align students with nature's cyclical patterns. Offering both virtual and in-studio classes, all studio classes are semi-private with 10 students maximum. Find them at 1800 SW 1st Ave, Suite 102 or on Instagram at skandayoga.

Om Beats Yoga Studio

Join the movement at Om Beats where there is something for everyone. Find classes for Meditation, Prenatal Yoga, Kids Yoga, Mommy and me, Restorative, and more. Classes are held 7 days a week and there is also one very rare feature - free parking. The studio is also pet and kid friendly. Check out Om Beats at 452 SW 8th Street, and on Instagram at ombeatsyogastudio.

Equinox Brickell Heights

Included in the large repertoire of classes at this 3-story gym is yoga. You have traditional vinyasa yoga that links movement and breath through a creative, flowing sequence of postures to soothe your mind. There is also athletic yoga, a vinyasa class with the strength dialed up. Challenge your whole body with a sequence of postures designed to build power and demolish limitation. Equinox is located at 25 SW 9th Street.

Move Lift Live

Not just a CrossFit box, Move Lift Live prides itself on being a gym that brings together multiple health and fitness disciplines under one roof. They know just how important active recovery can be for the body and they offer yoga classes to both challenge and recover. Visit them at 19 SW 6th Street or on Instagram at move_lift_live.

RIDE Miami is now offering spin classes at UNKNWN in Wynwood. Classes officially launched on April 5 at the outdoor space, offering you a chance to connect with yourself and others.

The space features state-of-the-art speakers, and customized videos for a fully interactive experience right across from the Wynwood Walls. RIDE Miami has the goal of providing an immersive experience, activating all of the senses to motivate you, to excite you and to push beyond athletic and conventional boundaries.

Bikes are spaced apart and spin shoes are complementary. There are also lockers and changing rooms available.

Right now, they are offering a special RIDE Starter Pack for $25, giving you two classes for the price of one. There are also other class packages available.

Classes are held at 261 NW 26th Street. For more information or to check out their upcoming schedule, head to ride-miami.com or find them on Instagram at @ridemiami.

Nearly two years after opening in Coconut Grove, Transition Pilates has built quite the reputation as the go-to studio for pre and postnatal Pilates classes. Rachel Scherdin, owner and founder of Transition Pilates, has watched her business grow with new and expecting mothers looking to stay active.

RELATED: Transition Pilates is Your New Pilates Obsession

“Being pregnant can be scary,” says Scherdin. “It seems like a giant list of things you cannot do. I love to help women feel safe, challenged, and educated during pre and post natal pilates.”

The boutique atmosphere of Transition Pilates certainly allows for this specialized training to take off. The intimate studio is equipped with five balanced body studio reformers, towers, and Pilates chairs, giving clients the one-on-one attention needed from the instructor, something mothers are looking for when they book a session at Transition Pilates.

“After trying different pre-natal classes, I found Pilates to be the best choice to keep me active during pregnancy,” said Maria Genge of Miami. “Rachel’s classes are amazing. They were the perfect balance of challenge, energy and safety. After classes I would feel reenergized and relaxed which can be hard to find especially in the later months of pregnancy.”

That glowing review of Scherdin’s class is pretty common, who has built an in-demand reputation with clients. Her focus on the core foundations, diaphragmatic breathing, and oblique strength to prevent diastasis recti (abdominal split), has Pilates goers flocking to her studio.

“I worked out with Rachel 2-3 times a week,” said Coral Gables resident, Casie Moore. “Not only did I feel good throughout my pregnancy, but my post C-section recovery was much easier. I also returned to my pre pregnancy weight faster.”

Teaching women about their bodies is part of experience, and why Scherdin says her clients walk away happy.

“I love to educate women about their pelvic floor,” said Scherdin. “Many women don't even know the function of their pelvic floor, where it is, how to relax it, or connect to it. Connecting, relaxing, and lengthening the pelvic floor is vital for an easier pushing phase during birth.”

Transition Pilates is located at 3183 SW 38th CT, Coconut Grove, FL. Parking is available. For more information, about pre and post-natal Pilates classes at Transition Pilates visit www.transitionpilates.com.

2020 took a toll on many things including the way in which we moved our bodies. Working from home led to hours of sitting at sometimes unconventional desks (hello, dining room table) and with gyms closed, we had to rely on at-home workouts. Even if we were able to motivate ourselves to move, our bodies bore the brunt and our muscles were left tight and sore.  Stretching is a crucial step in our performance and skipping it can lead to aches and pains and impaired athleticism and even impaired sleep.   

Enter Stretch Zone, an assisted stretching studio dedicated to lengthening your muscles in order to increase your flexibility and range of motion, balance you out, improve your posture, keep you in peak athletic performance, keep injuries at bay, and have you walking taller. And if that isn’t enough, regular stretching can also reduce stress.  

With 20+ locations in South Florida alone, we checked out the Coral Gables location (3138 Ponce de Leon Blvd) for their free assessment, which is offered to all first-time guests. 

Even with yoga 4-5 a week, we were surprised how much we needed this session and learned that Stretch Zone is designed to help functional flexibility. 

Before getting started you’ll discuss with your Stretch Therapist what type of exercise(s) you do, a little about your lifestyle and if there is any area that you’d like to work on. For us, it was our lower back and hamstrings (we may be guilty of not stretching after running).

Next you lie down on a bed (sanitized before and after each client) where all the stretching is done. There is a belt/strap that goes over your waist to hold you in place when things get twisty; all of Stretch Zone’s equipment is patented.  

Your Stretch Therapist will guide you through a series of exercises to get a baseline of how your body moves and how tight you are before creating a program customized for your body and your goals.  

As you work through the stretches, your Stretch Therapist will ask you to share, on a scale of 1-10, how difficult the movement is for you. You hold each stretch for a few seconds and go through each exercise three times, with the goal of going deeper each stretch. During our session, we worked our anterior and posterior chain of muscles as balance is key in stretching… and life.

By the time we were done, our lower back pain was eased, we felt lighter and taller, and became firm believers that regular Stretch Zone sessions are the perfect addition for anyone’s wellness routine. 

Create more space for the things you love to do through The Core Collection by Privé Pilates.

The workout:

Established in 2021, The Core Collection™ is a collection of expertly designed OnDemand classes to help you awaken your body's natural intelligence, improve your posture, tune into your inner balance, and develop a well designed balanced body.

"A week after the lockdown in March 2020, I decided it was time to pivot and bring my dream of The Core Collection to life," said Alina Sedano, creator, instructor and NCPT. "I wanted to bring the 5 Star movement experience into people's homes.  So instead of jumping on the bandwagon of offering zoom & virtual classes,  I took my time to  carefully craft and develop a collection of classes - designed after my proven method of teaching. My method is proven as I honed my technique while working with doctors, nurses, physical therapists and a sports chiropractic facility; helping injured athletes, seniors, and weekend warriors get back to their game."

Through The Core Collection, participants can escape to a place that inspires your physical and mental space through mindful movement, while creating enduring and positive change - that will serve you and your body for a lifetime.  Elevate your movement experience!

You should also know:

Classes are based on the three pillars of health with MOVE WELL designed to improve alignment and create strong & mindful movement patterns, PLAY OFTEN, designed to increase range of motion and boost athletic performance, and SLEEP BETTER, designed to release tension, restore balance and melt away stress. There is something for everyone in the library of workouts, including functional foam rolling classes, restorative sessions, and core workouts, with new classes designed weekly.

What makes The Core Collection unique?

Sedano says that her main purpose as an online instructor is to bring the 5 Star Movement Experience that can only be found at the top wellness resorts, into a person's home by offering them a peaceful private space to escape to with high-quality, alignment-based workouts designed to improve posture, strengthen & lengthen the entire body, release tension, and improve overall biomechanics.  So they can feel stronger, but most importantly feel younger and be able to enjoy their favorite activities with a child like enthusiasm.  

"I want to help everyone feel young again and strive to be the best version of themselves," said Sedano. "The Collection is designed to help you get back in your 'A' Game!"

What do members like best?

"I have become so strong and flexible from her training, that I hit a golf ball further now than any time in my life.  All because of her ability to strengthen and lengthen my body.  I hit the ball further than most younger golfers now in my later years.  I wish I had found Alina Sedano 10 years sooner." - Howard Ross, Golfer

"As a beginner, I have absolutely fallen in love with The Core Collection. The online classes feel like I'm doing a virtual private with Alina. She gently reminds you to check your form and alignment, while challenging you to move well.  Thanks to Alina... I'm able to wear my favorite Chanel jacket again, after having my baby.  The online classes give a busy mom a fun & relaxing moment to recharge." - Susan Merlo

"Alina is the best Pilates instructor out there! She makes the session fly by and keeps things interesting and challenging.  Most importantly, her way of helping visualize what your body needs to do in order to use the correct muscles really helps get the most out of the workout.  This is by far the most effective Pilates class I’ve ever taken." - Diana Sragowicz

How to join in:

Get unlimited access to The Core Collection on your laptop, iPhone, iPad, Smart TV or Android and watch from anywhere in the world. Right now, you can get a 7 day free trial and 25% off your first two months with code SPRINGINTOSUMMER.

Location:

Online at studio.thecorecollection.com.

Where to find The Core Collection online:

Instagram: https://www.instagram.com/alina_sedano

Website: www.thecorecollection.com

Vortex 3 Performance, or V3P, wants to offer you the ultimate 50 minutes. Find out more about this Miami Shores studio below!

‍The workout:

V3P is "Home of the Ultimate 50 Minute Workout". Here they fused the three most effective fitness training approaches - indoor cycling, boxing, and body sculpting - and turned them into a 50-minute workout like no other. Get the most bang for your buck the ULTIMATE CUT class, or work on your strength and stability in the ULTIMATE POWER class.

What makes V3 unique:

V3P is delivering what they refer to as the 3 fitness pillars at their studio:

1 - Reduce risk of injury related to overuse and overtraining.

2- Increase level of fitness in all areas of strength and conditioning

3- Eliminate boredom and maintain motivation.

‍You should also know:

Every day of the week features different classes. For example, on Mondays is the ULTIMATE POWER class for adults of all fitness abilities and on Sundays they have the ULTIMATE BOXING class for women only.

Why members love it:

The gym is clean, the classes are small and the music is on point. Members feel stronger than ever and are motivated to come back.

The extras:

VP3 has lockers, parking, and monitors for heart rate information.

How to join in:

Get 50% off your first class, or a special deal on a 3-class trial pack. There are also drop-in rates and packages available the different types of classes.  Prices range from $140 for 2 classes per week, to $267 for 4 classes per week.

Location: 

575 NE 87th St, Miami Shores

Where to find V3 online:

Instagram: @v3perform

Website: www.v3perform.com

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54D will be rewarding frontline workers for their extraordinary effort during the current COVID-19 pandemic by granting nominees free access to their online program.

Launched March 12, the “Heroes” initiative will offer frontline workers the possibility to get their daily exercise done safely at home while they continue pushing forward in face of the current challenges. 54D will grant 5,400 select candidates access to their signature online program 54D ON. The first selected participants will join the Gen 16 starting March 29, with thousands of other frontline workers joining during the course of several successive generations of 54D ON.

“Throughout all of 2020, we have seen how millions of brave women and men from all over the world have risen to face the challenges presented by the pandemic,” said Rodrigo Garduño, founder at 54D. “It is now time to recognize their gargantuan effort, by providing them a platform to reward themselves for all of the love and dedication they have provided to others, caring for their lives.”

Frontline participants of 54D ON will be guided every single day with daily tasks, with the 54D team monitoring their progress and activity through the platform. 54D ON delivers results through a no-excuses, full-commitment approach to fitness.  The first selected participants will join 54D ON’s 16th Generation, starting March 29 with thousands of other frontline workers joining during the course of several successive generations of 54D ON

“This is the best way for us to say ‘thank you’ to all of the frontline workers who have put their lives on hold for a full year, sacrificing their own needs for the sake of others,” said Garduño “We are a global human transformation movement, therefore those caring for other people’s lives deserve our utmost respect”.

54D's 9-week online program is divided into three specialized areas including physical training, as well as tutorials on nutrition and recovery. The program was developed to offer existing members and newcomers an opportunity to follow the brand’s high-intensity programs from anywhere around the globe at any time of day.

The call is now open to frontline workers from all over the world at www.54d.com/heroes. Friends and family of frontline workers will be able to nominate their heroes using the hashtag #54Dheroes, to be considered for 5,400 free 54D ON programs.  

“We want to thank all of the frontline workers for not giving up, for being our heroes,” said 54D CEO Omar Yunes. “This is why we want to recognize them with a free transformation program, as a way of thanking them for their strength, commitment and courage, focused on saving lives every day.”

54D currently has locations in Coral Gables, Colombia, and Mexico, and recently announced plans for a second South Florida location in the Miami Design District as part of its U.S. expansion plans.

When the pandemic hit, bike shops around the country sold out their inventory. In a place like Miami, it’s not hard to see why demand is so high. From Florida City to Miami Beach, there are plenty of local trails, roads, and paths perfect for a leisurely (or intense, that’s up to you!) ride. To make planning your next excursion a little easier, we’ve rounded up five of the best cycling spots Miami-Dade County has to offer.

M Path/Underline

No list of biking destinations in Miami could be complete without mentioning the M Path, a 30-mile trail running from downtown Miami to Florida City on what Visit Florida describes as a nearly continuous paved path. The route runs along and under the county’s Metrorail and South Miami-Dade Busway transit lines, offering riders an airy alternative to public transportation or a great trail to get out and exercise. 

And it gets better: ten miles of the trail under the metro, spanning from Brickell to Dadeland South, are slated to become the Underline in coming years. The first half-mile phase of the Underline, known as the Brickell Backyard, is already open and features biking and walking paths, an outdoor gym and basketball court, seating, tables, and more. Phase two, Vizcaya Station, will be 2.14 miles and is already in the pre-design phase.

Virginia Key Mountain Bike Park

You might want to leave the road or racing bike at home for this one. Many people may not associate Miami with mountain biking, but this former dump-turned-bicycle-playground proves them wrong. Trails are built and maintained by volunteers from the Virginia Key Bicycle Club, and according to their website, the park boasts over 15 trails ranging from easier to advanced. With views of the water from many trails, the site also features a skills area, pump track, and jumps and drops to practice on.

According to its website, the concept for the park began when a group of bikers pitched the idea to Miami officials working on the Virginia Key Master Plan. “The bikers painted a pretty picture of how an old dump and dredge disposal area could be used to make mountain bike trails here in Miami,” it says. “And then the bikers told the city the one thing that will make even the most conservative of politicians jump on the bandwagon… it would cost the city nothing!”

Miami Beach

Miami Beach, said Kevin Amezaga, President of Miami Riders Alliance, is a step ahead of many Florida cities when it comes to sustainability, and that carries over into some of its biker-friendly initiatives. And, let’s be honest, the view from the Beachwalk is hard to beat. This path, sometimes called the Miami Beach Boardwalk, runs from South Point Park to Bal Harbour with mostly paved paths and a few sandy stretches according to miamiscapes.com. The Beach has only ramped up its cyclist-friendly efforts since Covid started, adding protected bike lanes on Washington Avenue and starting a “Slow Streets” pilot in its Flamingo Park neighborhood, which encourages motorists to drive slow and share the road.

Old Cutler Trail/Matheson Hammock Park

This roughly 13-mile trail takes riders past gorgeous Coral Gables real estate and venues like Fairchild Tropical Garden, but beware of flooding if you choose to take the short offshoot that runs to the beach at Matheson Hammock Park. According to Traillink, cyclists can also connect to the 2.7 mile Biscayne Trail from Cutler’s southern point for a longer ride and views of the bay. Watch out for roots though- this beautiful trail is well-shaded, but it can definitely be a bumpy ride.

Key Biscayne/Rickenbacker Causeway

From the second you roll onto the Rickenbacker, you’re in for a treat. This highway connects mainland Miami to Virginia Key and Key Biscayne, and it’s as runner, walker, rollerblader, and cycle-friendly as it gets. Painted bike lanes grace the shoulders on both sides of the road, with the right-hand side (if you’re heading toward the Keys) boasting a wide, protected sidewalk. At the bridges’ end, the trail is picked up by a long bike and walking path, which spans around 9 miles according to Traillink and promises beautiful views. If you live far but want to explore this path, just take the Metrorail to Vizcaya Station- from there the bridge is a short 5-10 minute ride away.

Looking for a flexible, effective, full-body workout? Look no further than 9Rounds Kickboxing. A franchise with many locations around South Florida, 9Round's newest location is in the Flamingo Falls Town Center in Pembroke Pines. 

The workout:

9Round offers a kickboxing themed fitness program that incorporates a functional, interval, cardiovascular, and circuit training regimens for all fitness levels. The programs consist of a proprietary system of nine challenging workout stations developed by a World Champion Kickboxer. In just 30 minutes you will have finished a full-body workout. Their mission is “Making our members stronger in 30 minutes physically and mentally!"

You should also know:

At typical gyms, your workout relies on a class time or your trainer’s schedule. At 9Rounds, circuits start every 3 minutes. At Stations 1 and 2 you will use dumbbells, kettlebells, medicine balls, jump ropes and other equipment to build strength and stamina. Stations 3-8 are for kickboxing. You will punch and kick heavy bags to build power, double end bags to increase coordination and timing, and speed bags to develop shoulder conditioning and speed. Station 9 is for ab and core.

Workouts change daily so your body is always being challenged. Members also get access to a portal with an online meal planner, videos, and more to help track progress and get results.

What makes 9Rounds unique?

“Firstly, it is only 30 minutes. Secondly, a new round starts every three minutes so there is never a wait to workout. Show up at your convenience, there are no class times. You'll burn up to 500 calories, the workout changes daily, and a trainer is included. Access to 9Round Nutritional Guidance. Our personal trainers take your workout to the next level, so you get AMAZING RESULTS!” said Olga Cameron, owner and trainer at 9Rounds Flamingo Falls.

What do members like best?

• No class time. 
• Unlimited workouts. 
• Trainer shows you how to do each exercise based on your fitness level.
• Pad/mitts work. 
• 9Round make me feel like a real champion after my workout is done! 
• Family, friendly environment. 
• Heart rate training to stay in your target fat burning zone. 

The extras:

This 9Rounds location has lots of parking.

How to join in:

There is a month to month membership option that gives you unlimited workouts. Gloves, wraps, a heart rate monitor, online meal planner, bag, and water bottle are all included. Drop ins and month to month packages are also available. New members can also do a two-week trial.

Location:

This gym is located at 2104 N Flamingo Rd, Pembroke Pines. 9Round Kickboxing Fitness is a franchise with other locations across South Florida.

Where to find 9Round Flamingo Falls online:

Instagram: 9Round_flamingofalls

Website: https://www.9round.com/fitness/Pembroke-Pines-FL-x9201

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You may already be familiar with Kamps Fitness, the high-intensity interval training (HIIT) group fitness studio, but do you know about Kamps KO? Currently digital only, Kamps KO will be officially launching in-studio on April 1. Here's what you need to know.

‍The workout:

Kamps KO is a boxing inspired workout connecting movement, music, mindset and motivation through shadowbox conditioning and HIIT style strength training. It is a sub brand of Kamps Fitness and was born during COVID-19. Expect a 50 minute beat-driven workout, utilizing exclusive Kamps hand weights that will be sure to knock your heart out.

What makes Kamps KO unique:

"First and foremost, Kamps KO is the perfect complement to the OG Kamps Fitness workout. It's the judgement free, high energy, boxing inspired community anyone could benefit from," said Elena Moffa, creator of Kamps KO. "In addition, Kamps is currently the only studio in Miami to offer our exclusive hand weights, which help pack a mean punch and secure a program unlike any other."

You should also know:

Along with KO, Kamps Fitness also offers both outdoors, in-studio, on demand, and live-streamed traditional HIIT style (half treadmill, half strength training) classes.

Why members love it:

• The innovation - it is unlike any workout they've ever done.
• The community - we move together to the beat, as one team.
• The physical results - whether performance or aesthetically based.
• The mental clarity - there's just something cathartic about punching.
• The rhythmic complexity - boxing requires a special kind of mind-body connection.
• The fun- it's the only "Champ Kamp" requirement.

The extras:

Kamps Fitness prides itself on its pristine cleanliness, spacious lobby, lockers, restrooms and showers. They have fully stocked retail, a partnered juice bar (Ginger and Juice), as well as street parking. Specific to Kamps KO, they are currently the only studio to offer unique mini hand weights that fit perfectly in the palm of any hand. 

How to join in:

KO membership rates are the same as traditional Kamps class rates. You can drop in for $25 a class, or purchase a class pack. Monthly memberships are also available. New clients buy a class and get one week free. Students also get 20% off all packages.

Location: 

In Miami they are located at 5829 SW 73rd Street #5a. There is also a studio location in Madison, Wisconsin.

Where to find Kamps online:

Instagram: @kampsfit or @elena_moffa

Website: https://www.kampsko.com/

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The concept of using a mini trampoline to workout is something that Michaela Szotkowska says is very popular in Europe although still rare in the United States. Szotkowska, an instructor of Jumping Fitness at Sexy Sassy Strong Fitness here in Miami, would love for everyone to embrace their inner child and experience a great workout using trampolines.

‍The workout:

Jumping is a dynamic fitness training system that incorporate high cardio intensity training with low impact and feels more like a party than it does working out. The basis of jumping is a combination of fast and slow jumps, dynamic sprints, and power elements in combination with balancing elements.

What makes Jumping Miami unique:

"Jumping Fitness Class, also known as rebounding fitness, is quite unique. Only a few places are offering this type of class," said Szotkowska. "We are doing big events, parties, and we have so much fun on mini trampoline. My dream is building a big jumping community here."

Member reviews:

"It reminds me childhood, I have so much fun just jumping on the trampoline."

"Jumping fitness is not tied to difficult choreography steps and is suitable for everyone. If you like loud music and energy-boosting type of exercise, you wouldn't miss this class."

"You feel like you are at the party, this energy boost is incredible. I hate jogging, but at the same time I love high cardio intensity exercise."

"Jumping Fitness is a great exercise for me and it is addictive, once you start, you fall in love with it."

How to join in:

You can purchase one lesson, buy a package of lessons or use ClassPass to attend Jumping Miami. New clients can also take advantage of a special offer of 3 lessons for only $19.99.

Location:

1791 SW 3rd Ave, Miami (Sexy Sassy Strong Fitness studio)

There are also outdoor classes held at Forrest Pilates at 936 NW 9th Ct, Miami

Where to find Jumping Miami online:

Instagram: @jumpingmiami

CKO Kickboxing has over 65 franchised locations, including three right here in South Florida, and their newest location is in Hollywood. CKO's motto is "real people use real heavy bags to get real results," and they invite you to come see what their kickboxing classes are all about.

The workout:

CKO Kickboxing focuses on providing intense yet fun 1-hour fitness kickboxing classes. Relieve stress while burning calories, building strength, and increasing your overall muscle endurance. The classes are high-energy and will improve your mental strength in addition to the physical gains. There is no prior kickboxing experience needed and beginners are welcome. CKO Kickboxing also offers personal training, kids classes, and nutrition counseling. 

What makes CKO unique:

"The CKO Kickboxing workout is the only one I've found interesting, fun, and challenging enough to keep me hooked for years. When you work out at CKO, you not only train your body but you train your mind," said said Tony Zitek, MD; owner of CKO Kickboxing Hollywood. "When I started going to CKO regularly, I got stronger both physically and mentally, and I found increased success in all aspects of my life."

The extras:

Participants have access to lockers for storage during class and members get discounts at a number of local businesses.

How to join:

Classes can be purchased individually or as part of a month-to-month or annual membership.

Location:

2000 Harrison St. Suite 6, Hollywood

Where to find CKO Hollywood online:

Instagram: @ckohollywood

Website: ckohollywood.com

Barre workouts have been around since the late 1950s as a way for ballerinas to cross-train. However, it wasn’t until the early 2000s that it gained popularity in the fitness industry.  This dance-inspired, low-impact, high-intensity workout has evolved since then to include elements of yoga and Pilates. It has become quite the popular total body practice for people of all ages.  Now barre3 has made its way to South Florida, located at 5030 Champion Boulevard in Boca Raton.

The all-female-owned franchise was founded in Portland, Oregon in 2008 and now has 160 studios spanning across the U.S., including Florida with locations in Tampa, Orlando, and Boca Raton.  The company was founded on the premise of designing classes that would increase strength, reduce stress, improve balance, and ensure a mind/body connection. 

Rachel Engstrom, Boca Raton’s studio owner, always had a passion for fitness, but it wasn't until she found barre3 that she realized it was more than just a great workout. She first discovered barre3 while living in Washington DC and dreamed of owning her own studio. When she moved to South Florida in 2018 she realized how much she missed barre3 and the feeling that it brought her, so she decided to open the first studio in South Florida bringing this new approach to group fitness, a great full-body workout, and the barre3 community to Boca.

Her studio offers 60-minute classes by highly-trained instructors. Classes involve the use of small balls, resistance bands, and hand weights throughout the class, and focus on proper alignment with a blend of cardio, strength training, flexibility, balance, and core conditioning. Don’t let the word low-impact fool you. By the end of this hour-long class, you will be drenched in sweat after targeting the hips, glutes, abs, and arms. 

Classes are also designed to include modified versions for each move allowing people of every fitness level to participate and embark on their own fitness journey.  This holistic approach is truly felt throughout the class as the instructor guides you through each phase. You can expect some classic dance moves such as plies and static stretches combined with some small-range, isometric movements that will have your muscles shaking and feeling the burn.  Classes end on the mat for some core work and finally a yoga-inspired cool-down for mindful restoration. 

The studio livestreams all of their classes and also offers an on demand library. Currently, the specials for new clients are first class $10, 3 classes for $49 and 2 weeks unlimited for $59.

For more information visit www.barre3.com or find them on Instagram at @barre3bocaraton.

Cryotherapy has become very well-known over the last few years thanks to our favorite athletes.  You often see them taking advantage of this advanced recovery method. However, this service is not just for professional athletes and celebrities.

Frio Cryotherapy & Wellness has two locations in Palm Beach County, Tequesta and Palm Beach Gardens, offering a variety of services with whole body cryotherapy and localized cryotherapy being among the most popular services. 

Whole-body cryotherapy treatments at Frio are administered through individual sessions in a Cryosauna.  The Cryosauna uses liquid nitrogen to quickly lower the skin's top layer as close to 32°F while cabin temperature lowers to a range of -210°F to -250°F.  During the two to three minutes of extreme cold, the brain stimulates the body's organ regulatory functions resulting in decreased muscle fatigue, energy increase, metabolic spike, cell/nutrient rejuvenation, immune system boost, and overall system self-healing. At Frio, you can choose a song of choice and chat it up with staff during your session. 

Localized cryotherapy targets specific muscles on the body where you may be experiencing inflammation or discomfort. This service typically takes 3-6 minutes.  Cryo Facials are also a service offered at Frio using the localized cryotherapy machine. The Frio Facial will help tighten the skin reducing the signs of wrinkles and fine lines. It only takes a matter of minutes to complete the process, and results are quickly visible. 

Some of the services Frio Cryotherapy & Wellness offers include:

• Whole Body Cryotherapy

• Localized Cryotherapy

• Cryo Slimming with Cryo T- Shock

• NormaTec Compression

• Styku 3D Body Scan

• Assisted Stretch

• Sports Massage

• Infrared Sauna

• Salt Cave

NormaTec Compression pairs well with cryotherapy. This system concentrates on your legs, hips, or arms using attachments that release compressed air to massage these targeted areas. Benefits of this service include the elimination of sore muscles, blood circulation improvement, reduction in lactic acid, and overall muscle recovery. Frio often promotes a free compression session for checking in at their location on social media.

Frio also recommends you experience the infrared sauna before jumping into the Cryosauna. The infrared sauna utilizes infrared heat and allows for a deep detox, relaxation, and pain relief. Infrared rays penetrate your body by detoxing at a cellular level. Sessions typically last between 30-150 minutes.

South Florida residents can pre-book their chill session with Frio and make recovery and injury prevention a priority. Frio Cryotherapy & Wellness provides a variety of packages that fit both your routine and your budget, including a Cryo Club membership at $10.00 a month which entitles members to discounted prices on all the services offered. Your first freeze is $30.00. 

For more information on Frio Cryotherapy & Wellness, email friotherapy@gmail.com or head to www.friocryotherapy.com. You can also find them on Instagram @Friocryoteq or @Friocryopbg.

Interval training is all the rage these days, and at Shred 415 Pinecrest the class model combines predictability and excitement for a sweat-inducing hour or less.

The boutique studio, and the only Shred 415 facility in Miami, offers over 25 classes each week with a schedule that features six instructors and workouts that target all areas of the body. As the gym’s name suggests, each class is broken up into four 15-minute intervals during which participants alternate between treadmill drills and resistance training. The studio itself is dark, intimate, and upbeat with pulsing music and colored lighting to set the mood.

While the class model offers a sense of predictability so individuals know what to expect, owner Jorge Betancourt said the exciting part is that each instructor and workout within these timeframes is unique. Shorter classes, he said, are also sometimes offered to better fit into lunch breaks or mornings for those with busy schedules. 

The hour-long class starts with a warmup but ramps up quickly. On the treadmills, users alternate between climbs, sprints, and rest periods utilizing the machines’ incline and speed controls. Upbeat instructors constantly challenge participants to beat their last speed, but each individual is free to work within their comfort level.

On the floor, each participant has their own station with equipment including a riser, weights, and mat. Exercises are led by a trainer who incorporates various drills in timed segments depending on what body part the class is focused on. Different workouts include “Total Body,” “Arms and Abs” and “Butt, Legs, and Abs.”

Due to COVID Betancourt said all participants are required to wear a mask during the workout. Each individual, he said, gets a temperature check and clean towel before class, as well as their own set of equipment to use for the hour. 

For parents looking to shred, the studio provides childcare in an on-site playroom for children between six weeks and 13 years old. Other amenities include clean towels, lockers, beverages and merchandise available for purchase, showers, and restrooms. 

Classes can be bought in packages on the studio’s website, and some options include a single class for $28, a five-class package for $115, or a 20 class package for $360. Childcare packages can be purchased in packs of five or 10, for $28 or $50, respectively. However, if you’re looking to try it out don’t sweat the prices, because everyone’s first class is free. 

Shred415 is located at 7890 SW 104th Street in Miami. For more information, check out shred415.com/locations/pinecrest or follow them on Instagram at shred415pinecrest.

While we are firm believers of it’s what's inside that matters, we also feel that there is nothing wrong with enhancing your exterior in whichever way you see fit to make you feel your best. So when we learned that Jill Black, a holistic health practitioner, microcurrent facialist, and energy healer, relocated from New York, we booked an appointment for a microcurrent facialist to see what all the buzz was about. 

Upon meeting Jill in her Wynwood location, which is flood with natural light, we got situated, and then she began to clean our face with micellar water. Then she applied a gel that was a mix of aloe, hyaluronic acid, and peptides, which acts as a conductor for the microcurrent wands. After massaging the gel into our face and chest, Jill explained that she will do three passes with the wands over our face and décolleté, each pass with a stronger pulse of microcurrent that she ensured we wouldn’t even feel. 

Micro-current stimulates your skin to make its own fibroblasts of collagen and elastin, and the small pulses of microcurrents simultaneously exercise the muscles of the face, resulting in a tighter more lifted appearance. It also helps to restore the convexities of the face, counteracting the sagging, drooping muscles, and wrinkles that occur when we age. Basically, it fills out your face in the best possible way. 

If the thoughts of small electrical pulses scare you, don’t fear, you will not feel a thing, other than a soothing wand or gentle massage. The entire experience was super relaxing. If we weren’t so busy chatting Jill’s ear off about our shared passion for holistic lifestyle as well as her other service that intrigues us like muscle testing, we could have fallen asleep. 

When we were finished we were beyond thrilled with the results. Our skin was tight, toned, and lifted and remained in this state for a few days. For the best results, Jill recommends five treatments, one per week, and then once a month for maintenance. Single sessions are $250 and a package of five is $1200. 

A few pointers before you book: drink a lot of water the day before as it helps the conduction of electricity and enhances the treatment by allowing your glow to linger longer. Also, if you’ve recently had Botox or fillers, you need to wait two weeks before you book your appointment. 

To book your appointment, visit jillblackholistic.com, call (347) 552-7328, email jill@jillblackholistic.com or message her on Instagram @jillblack_holistic.

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Each Tuesday for the month of March, Green Monkey Yoga will showcase a different teacher at 1111 Lincoln Road for the afternoon classes (6:00 & 7:30pm). The “Teacher Spotlight Month” serves as a celebration and introduction of newer additions to the Green Monkey Tribe to the community. The first class on March 2 – 6:00 PM will consist of a group co-lead class consisting of Jennifer Ursillo, Chris Byford, Sierra Mangus, and Kata Bilanchone, all together to kick off the month with guest DJ AYDAMN spinning live!

Here is the full lineup of instructors.

March 2 - Group Class

• Jennifer Ursillo (@tribevinyasa)
• Sierra Mangus (@maniacmangus)
• Chris Byford (@chrisbyfordyoga)
• Kata Bilanchone (@miamiyogagirl)

March 9 – Jennifer Ursillo

March 16 – Chris Byford

March 23 – Sierra Mangus

March 30 – Kata Bilanchone

House of Transformation is making it easy for you to start living a more healthy lifestyle. Regardless of where you are at in your fitness journey, House of Transformation will help you thrive.

Located in the Edgewater neighborhood of Miami, House of Transformation falls right in between group fitness and personal training. They call their style assisted coaching and it means more customization and accountability at a more affordable price point.

The magic behind the transformations at this gym is the strategy that the owners and trainers put into creating a healthy lifestyle. During the first session, an InBody machine is used to determine body fat percentage and set a realistic goal. All new members start with a three-week introductory plan meant to get them comfortable with both the gym and a regular workout routine.

"From there, it is all about making the process as simple as possible so that it becomes a ritual for someone," said House of Transformation owner and coach Luis Buron.

All members have a custom workout to follow based on their own personal goals and needs. Workouts are provided to members via an app and are updated every three weeks. The goal of programming that way is to foster comfortability and encourage progressive overloading, which Buron says is how the real body recomposition takes place. Over time, members are encouraged to add components to their routine, including setting nutritional goals or incorporating outside workouts. 

Personal connection is very important at House of Transformation and even the floor coaches are very hands-on. At any given time, there is one trainer on the floor to a maximum of 4 trainees, and they are assisting members with weights and form.  In addition to the assisted coaching, there is also the option to train one-on-one with a personal trainer.

"What I love about the House is that we don’t have anything special. Yet when you look at our schedule almost every single hour is sold out," said Buron. "The value we provide is different - it’s the energy and connection you feel when you walk in, the clarity in the plan specifically for you, and the certainty of creating change because we test our strategies. We don’t sell you a result, we invite you to the journey."

Coaching is available on a package basis at $29 per session and there are no contracts or minimum commitments. Right now new members get their first two sessions free.

Keep things simple and check out House of Transformation at 350 NE 24th St Unit 102 in Miami, online at houseot.com or on Instagram at @house.of.transformation.