Jacqui Somen

The spread of the COVID-19 virus has not only brought sickness it has also brought rapid change, uncertainty and all of the emotions that come along with experiencing these types of major transitions. People in Miami and beyond are feeling overwhelmed, stressed, and anxious, and that is okay. We want to continue to deliver tools to help you navigate this unprecedented time, so we reached out to five of Miami’s top meditation teachers to share their favorite mindfulness tools for easing stress and anxiety. 

Michael Stasko

Meditation teacher at Ahana Yoga, Modern Ōm, Atmananda Yoga, and Dharma Yoga. Follow on Instagram: @michaelstasko108

This is a demanding time; one which requires us to surrender our plans, to remain more isolated and to face uncertainty. For many, if not all of us, these times call us to be more mindful and to learn how to cope with feelings of fear or anxiety that may arise. Here are some suggestions to do just that:

• Check-in with your body frequently. Direct your attention inside and search for anywhere you might be holding tension—soften the muscles of the stomach, unclench the jaw, and relax the shoulders down.
• Practice yoga, pranayama (breath-work) and meditation. Do a little bit every day. (Michael is offering free meditations on Monday, Wednesday, and Friday at 7:00 pm).
• Stay present. Breathe. If the mind carries you away into being anxious about the future, pull the plug by bringing your attention back to the breath.  
• Install these healthy affirmations deep in your mind, like an essential software update:
• I know this too shall pass. It is a temporary phase, and, just like it came, it will go. 
• I trust the universe’s timeless wisdom and process. I can accept change and grow.  
• My nature is love itself, and I am connected to everything.  I am never alone, and nothing can ever threaten that. 

Irina Vlada

Co-owner of Innergy Meditation

Our life is ever dynamic. It unfolds in every moment. The human mind has a tendency, a need, to predict the unknown flow of life, as prediction creates an illusion of safety and security. Yet, life holds no promises. That is why every moment and every breath within the moment is a gift on its own. 

Anxiety is a tendency to worry about the future, the mind disconnects from the present moment and goes on the journey of wonder about what’s next. When we explore negative outcomes, it creates doubt, fear, frustration. 

The power to address anxiety lies within the ability to maintain your attention in the present moment. Here are a few ways to raise your awareness and strengthen your capacity to focus, to be present, to be right where you are:

1. Breathe. Practicing conscious breathing is key. Your mind is powered by breath. When your breath moves, your mind moves as well. Practice: Inhale for 3 counts, hold your breath at the top of inhalation for 3 counts, exhale for 3 counts, hold your breath at the bottom of exhalation for 3 counts. Inhale consciously with full awareness to the breath. Hold the breath with acceptance of the present moment. Exhale with gratitude for this moment, for this breath, for life itself.  
2. Acceptance. Negative emotions begin to arise when we resist what is. We often develop an idea that things should be different, but the faster we adopt an attitude of acceptance, the faster we can release the resistance and accept the present moment just the way it is. There can be great peace in acceptance of difficult situations, in allowing things to simply be. Practice: Observe how you use the words ‘could’ or ‘should’. Notice what you are resisting in this current situation. Acknowledge the fact that it is already occurring. We do not have the power to change the past, yet do have the power to accept the present and create the future by accepting what is. 
3. Gratitude. Develop an attitude of gratitude. Invite your mind to find things within your reality right now to appreciate. Practice: Write down 3 things that you are grateful for today. Reflect on what showed up for you. Revisit your list every morning and continue to add new items. 

Click here for Innergy Meditations online schedule.

Ganesha Michael Shapiro

Energy Healer and Embodied Movement Teacher 

Brennan Healing Science and Kundalini Yoga Instructor at @kundaliniyogamiami 

Ganesha shares these six tips on how to calm and balance the nervous system during times of elevated stress, crisis, and/or trauma.

• Slow everything way down and hydrate with water or herbal tea as frequently as needed.
• Practice yoga, qi gong, tai chi, dance or other mindful movement practices daily.
• Practice Sitali Pranayam: Inhale slowly and deeply through a curled tongue and exhale slowly through the nose.  Imagine you are sipping or drinking honey through your tongue. Repeat for 1-3 minutes several times a day.
• Meditate, sing or chant any soothing sounds or words that vibrate your vagus nerve. 
• Feel your emotions in your body and practice active imagination. Consciously and proactively listen and stay present with the sensations, feelings, emotions, and images that arise in your consciousness as you listen to your body’s wisdom. Dialogue with them or create art following their impulse or directions; e.g. drawing, dancing, painting, sculpting, etc. 
• Speak to a licensed therapist, counselor, mentor, somatic experience practitioner, or qualified energy healer for guidance, support, and assistance with emotional regulation, if necessary.

Jasmyn Russell

Founding Teacher Modern Ōm 

Anxiety is a one-sided conversation within yourself. It stems from fear of the unknown. To add another side to the dialogue, we need to remember what gratitude looks like.

Here are a few of my favorite practices to bring you back to what you know: 

1. Meditate right when you open your eyes, rather than grabbing your phone and scrolling. Either tune in to a guided meditation (Jasmyn is teaching every morning at 7:30am), or don’t grab the phone at all, and just sit up in bed and give yourself 5 minutes or more to breathe deeply, without strain, just enough to draw your attention to the present moment.
2. Create more than you consume - Instead of mindlessly consuming comfort foods and media, take more time to cook meals from scratch, playing with easy recipes made from fresh ingredients, work on projects that you’ve been putting aside for awhile, or connect with your lost hobbies or talents. 
3. Exercise - Take advantage of the amazing digital offerings from Miami’s trainers, turn on your computer and get your body moving. Our bodies are over 60% water, and when water becomes stagnant, it becomes murky and gathers disease.
4. Connect with people whom you’ve been wanting to call. Call your loved ones, call people who inspire you, reach out to people you know who struggle with anxiety, health, depression, loneliness, or anything else and simply ask them “How can I support you?” 
5. Express Gratitude - Expressing gratitude in action makes it second nature. Gratitude defeats anxiety.

Chloe Freytag

Kundalini Yoga Teacher

Keep in mind that meditation is not an act of clearing your mind of thoughts. Your meditation practice may actually be extremely difficult, emotional, and filled with anxiety, especially now and that is completely fine and normal. The point is to commit to the practice, to sit down and be present with those emotions instead of pushing them back, let them come to the surface and feel them fully. Doing this regularly can help to release built-up emotional energy over time and elicit the clarity of mind that you might be looking for. Try this kundalini yoga to release panic with Chloe or join her for a 40 day meditation challenge.

A silver lining of staying at home while we weather through this is that we now have more digital opportunities at our fingertips than ever. Try taking this time to try classes with all of the amazing teachers in Miami that you may not have been able to make during your regularly scheduled life. 

As our community does its best to battle the spread of COVID-19, our industry has completely shifted from brick and mortar to the digital space in a matter of days. If you are a trainer or gym owner, you are probably trying to figure out how to maintain your business without your studio classes and in-person coaching. You are not alone.

Fit for Birth has been kind enough to offer our readers these ‘Start Training Online Quickly,’ tips from their online business mentorship program.

1. Decide what you are creating.  

Are you planning to do 1-on-1 or semi-private sessions? Group classes?  Or are you looking to design an automated program?

2. Choose your technology. 

Zoom is great for private and semi-private sessions.  Platforms like YouTube Live and Facebook Live are good for running group classes. If you are looking to set up an automated program or app, PT Distinction is top of our list, along with Trainerize and TrueCoach. 

3. Recruit clients.

Drop an email message every day to at least 10 (or pick a number you are comfortable with) people saying something along the lines of:  “Hey! In light of the current isolation many people are experiencing right now, I've decided to [train a small number of clients online, move my classes online, fast track a brand new program I’ve been working on]

I thought you might enjoy this training right now and wanted to reach out because I'm doing some really innovative stuff. Are you still interested in [getting fit, training for pregnancy, recovering after baby, reducing that pain] like we talked about?"

4. Sell to clients.

Go through an assessment to find out what your client wants and needs, then bridging the gap by effectively communicating and showing your client exactly how much your training can help them.

5. Collect money.

Companies are making this easier than ever.  Your clients can do an email money transfer, Venmo, create a PayPal link.  If you think you will want a more powerful cart that allows you more options like upsells/downsells or to link to a newsletter or email automation, ThriveCart is a great option with an affiliate platform.  

6. Get organized.

The quickest way to get started is on Google Sheets.  It’s an incredibly easy way to track your clients' sessions and record their workouts. It is easily shared directly with your client as well so they can train using your program on days they don't meet you.  It is good in the short-term; however, if you plan to grow your business in the future, it may be worth checking out schedulers specifically designed to help you with this. Some examples are Omnify, MindBody, and Wellnessliving.

7. Find a mentor.

Many companies, including Fit for Birth, offer online business mentorship programs to support you through the transition. 

Most importantly, don’t panic, we’re all in the same boat here. People will be looking for ways to fill the gap of their canceled in-person sessions and thankfully, many of us have the tools to move our business online. While it might seem overwhelming at first, in the end, you might just find a way to increase your revenue overall. 

Meditation is not a new practice by any stretch; the earliest record of people sitting in meditation dates back to 5000 - 3500 BCE. However, the popularity of cultivating a daily practice has surged within the mainstream wellness conversation and with good reason.

Research suggests that meditation practice may improve universal human conditions such as anxiety, depression, pain, stress, and mental suffering. Further, many well-known business people, celebrities and athletes have attributed some of their success and well-being to meditation practice. 

If all of this sounds amazing, but you have yet to give meditation a try, you will be happy to know that Miami has a robust - and growing - meditation community. You can find a meditation teacher who has received deep mindfulness training just around your palm tree-lined corner. 

I recently caught up with 3 of Miami’s top meditation instructors to get their point of view on how a beginner can approach a new meditation practice.

Jasmyn Russell, Founding Teacher Modern Ōm 

Jasmyn Russell is a former army private-turned one of Miami’s favorite yogis. Russell studied at the Bihar School of Yoga in Munger India and also completed a 200hr RYT in Miami and a 500hr RYT in Lima, Peru. Her guided meditations are a blend of Vedic and tantric practices. Russell teaches meditation at Modern Ōm and meditation and yoga at Green Monkey Yoga. 

• Russell suggests that if you are new to meditation, you may want to release your preconceptions about the practice. “Beginners tend to think meditation is sitting down and blanking out your mind, but you don’t actually want to do this," says Russell.
• She tells me that meditation is more about being aware of your thoughts than blanking them out. Russell likens developing a meditation practice to training for a marathon. “You wouldn’t just jump right in and run 26 miles, you’d start slow and with short distances and progress from there.”
• Russell says that a brief daily practice is a good place to start your meditation journey. Simply find a time that is convenient for you, as frequently as possible, say 3-7 days a week. Then, set a timer for 5 minutes and sit comfortably with your eyes closed in stillness for this period.
• She also notes that practicing in a group setting can be helpful in building towards a longer practice.

Irina Vlada, Co-Owner Innergy Meditation 

Irina Vlada is an awareness coach, leadership consultant, and meditation instructor. Vlada studied at Sattva Yoga Academy in Rishikesh, India. She teaches at and is a part-owner of Innergy Meditation.

• People come to Vlada saying “ I don’t do yoga.” “Do you breathe?” she often responds. According to Vlada, yoga isn’t just about asanas, yoga is about being aware, being present, and breathing.
• Vlada recommends that beginners approach meditation by becoming an observer of what is happening within and without. "You can begin by developing a consistent practice of just 1, 5 or 10 minutes," she says. "Dedicate this time to becoming fully present with yourself, your breath, and your surroundings." She recommends not to analyze your practice, just let it be what it is.

Michael Stasko, Meditation Teacher, Ahana Yoga

Michael Stasko is a Miami native who spent 3 years as an aerospace engineer in LA and 10 years studying under Sri Karunamayi at the Penusila Kshetram Ashram in the South Indian state of Andhra Pradesh. He returned to Miami happy to find a thriving mindfulness community last year. Stasko teaches meditation at Ahana Yoga, Modern Ōm, Atmananda Yoga, and Dharma Yoga.

• If you are new to meditation, Stasko recommends taking full advantage of the growing mindfulness community in our city. He suggests trying out a few teachers, and not forming too many opinions about the practice while doing so. “
• Meditation is like a huge ocean,” he says. "Everyone has their own slice of beachfront where they enter into the water.”
• Testing the waters can help you find a teacher who resonates with you.

A 5-minute, at-home meditation to cultivate attention from Stasko:

 “Attention is the currency of life. Your attention is a very valuable thing." - Michael Stasko

• Find a quiet space where you feel physically, socially, and emotionally comfortable.
• Sit quietly with closed eyes and a straight spine. 
• Consciously begin to relax the muscles of the face. Soften the abdominal muscles and relax the shoulders.
• Inhale deeply through the nose while expanding the belly and exhale slowly out of the mouth.
• Repeat the above for a total of three breaths, and then breathe naturally. 
• Observe your breathing; sit quietly for 5 minutes or longer as the sensation of each inhale and exhale gently guide you into a deeper state of relaxation.

Another great way to begin meditating would be to sit with these practitioners for a meditation class at their local studios. Don’t be afraid to ask them for guidance on your own practice while you’re there. 

Most women can maintain a workout program throughout their pregnancy and the postpartum period without issue. That being said, there are many special workout considerations for mothers that your average trainer didn’t learn during their certification. The good news is that there are highly specialized certifications available that can help trainers attend to this special community with care and confidence.

I caught up with Fit for Birth graduate and former co-founder of Fit Pregnancy Club, Joanie Johnson to learn more about why it’s important to seek out a pre and postnatal certified trainer when you are working out during this tender period.

Related: 6 Mommy & Me Workouts in Miami to Try in 2020

Let’s get right to the point, why is it important for pregnant women and postpartum to work out with a certified trainer?

To start, most trainers and medical professionals simply don’t receive the training to help this population move safely. That being said, there are no regulations within the fitness industry, so literally anyone with a personal training certification can train pregnant and postpartum women. The general guidelines from OB/GYNs tend to be: “ if you did the activity before, you can continue,” and “if you feel pain, don’t do it.” Comparatively, pre and postnatal corrective exercise specialists learn very specific information about the inner core unit. This crucial group of muscles not only protects the baby, but also makes a woman better able to move, and less susceptible to diastasis recti, sciatica, and pelvic floor dysfunction.

What do pre and postnatal certified trainers know that your average trainer might not?

Most trainers will learn very basic guidelines to protect the baby: don’t lie on your belly, don’t do crunches, don’t hurt yourself - considerations that are honestly somewhat obvious. In our Fit for Birth continuing education courses, trainers learn in-depth information about the trends in childbirth, corrective exercises to restore the inner core, the importance of diaphragmatic breathing, and important postnatal considerations. They also receive dedicated hands-on training specific to this community. This knowledge helps our trainers empower women to strengthen and move with confidence.

How can working with a pre and postnatal certified empower a woman?

If you've taught a woman to use her inner core unit correctly, she increases the amount of movement options and exercises she can perform safely during pregnancy and postpartum. A strong inner core supports all movement patterns from lifting your baby to taking on high-intensity workouts.

Why don’t all healthcare professionals have this information?

There is very little research on fitness for pregnant women because of ethical considerations, so there simply isn’t a lot of training embedded in the mainstream system. Thankfully, along with certified pre and postnatal fitness trainers, pelvic floor physical therapists, occupational therapists who specialize in women’s health, doulas, and midwives are also highly trained in postnatal physical concerns. I’ve also started to see more and more OB / GYNs who are becoming more interested in fitness considerations for the mom community.

The bottom line is that if you are a pregnant woman or new mom, seeking out a trainer who has received this specialized training and is certified is crucial. Working with a trained professional will help you prevent injury, correct common pregnancy, and postpartum concerns, and cultivate empowered movement.

If you are a trainer who would like to get certified, Fit for Birth, a Miami-based health education and training company for new and expecting mothers, families, and professionals, is offering a 3-day certification program in Miami February 28 and March 1 at Ampersand Studios.

This course is eligible for CECs for a variety of certifications and Stay Fit 305 readers get a special discount if you sign up using the code live100. For more information, head to the Get Fit for Birth website.

Not only does your body completely change when you have a baby, so do your daily activities. The combination of the new movements of nursing, rocking, and lifting your baby, and a weaker core can create muscle tension in ways that you may not have ever experienced.

Here are 3 key stretches that will help alleviate some of the physical stresses of being a new mom.

As always, make sure to check with your doctor before starting any exercise program.

1. Chest Opener

What it counterbalances: Hunching over while nursing, rocking, or lifting your baby.

How to: Sit up tall in a chair with your feet grounded. Place your hands behind your hips with your fingertips facing your hips. Take deep breaths and feel your shoulders opening and your chest extending towards the sky.

2. Hip Flexor Stretch

What this stretch counterbalances: Sitting for long periods of time with your new baby.

How to: Start kneeling on one knee. Take a moment to square your hips. Gently lean forward until you feel a stretch in the top of your quads and in your hip flexors. Hold this stretch for 30 seconds or more. Repeat on both sides.

3. Wide Legged Forward Fold

What it counterbalances: Stress buildup in the shoulders and neck.

How to: Stand with your feet in a wide stance. Take a deep breath and hinge forward from your hips. Place your hands on the floor or your ankles, let your neck relax and feel the tension melt away from your shoulders, neck, and spine. 

As you perform these stretches, try breathing deeply and telling your body that you love it. It might sound silly, but a little bit of body love goes a long way during your postpartum fitness program.

About eight weeks after having my baby, I yearned to get back into my favorite fitness classes. Instead of being able to jump right back in, I discovered that I had a few problems. First, I was terrified to leave my baby home with a sitter, and second, because I was paying for childcare hourly, I found the cost of heading out to a workout class to be kind of ridiculous. Plus, my body had totally changed and I realized that I needed some time to rediscover my strength. That’s when I discovered Miami’s mommy and me workout scene.

Since wellness tends to top many Miamians’ lists of priorities, there are thankfully several great workout options for you and your baby to try in Miami in 2020. 

Body Belly Baby Postnatal Pilates with Baby

Body Belly Baby pilates classes will help you gently re-activate your core and more post-babe. The class is light-hearted, yet challenging.

Hot Mama Bod at State of Kid

At Hot Mama Bod, you’ll improve your strength, breath, posture and internal muscles while also preventing injury during a killer (but safe) workout with Ashley Peeler.

Equinox Kids Club

Do you want to take a class without your babe? Select Equinox locations (Coral Gables, Aventura, Brickell Heights) offer Kids Clubs where children aged 3 months to 7 years can play while you workout for up to two hours for an additional (very reasonable) cost. I left my four-month-old daughter in the Brickell Heights Kids Club while I took Jil Deviscour’s Best Butt Ever, and we both had a great time.

VIVAMA Mama & Me Bootcamp

I teach a mama & me bootcamp at various locations throughout Miami. These classes are a fun fusion of fitness, important information about re-strengthening your inner core, and connection.

Zumbini

Everyone loves Ashlee Cramer’s Zumbini class. It is seriously so much fun. This class is a vibrant mix of song and dance that the babes seem to love. This class is more enrichment for babe than Zumba for mama, but it’s a fun way to move and bond with your babe.

Toddler & Me Ballet

Located at Miami City Ballet, in this class, you and your babe will explore movements and rhythms in a fun and educational atmosphere.

Is ‘inner core day’ part of your strength training regimen? Probably not, but it should be.

The inner core is an oft-overlooked, yet crucial set of muscles that create a strong foundation for all motion. In fact, my ballet teacher used to say “all movement starts in the core.”

The inner core supports your organs, your joints, and your spine. A strong inner core can help prevent injury.

Though important for everyone, strengthening the inner core is absolutely crucial for pregnant women and new moms. The stronger your inner core, the more support for your baby and the other changes that come along with it, such as additional blood flow, fluid, and loose joints.

After you give birth, it is very common for one or more elements of your inner core to weaken. If you don’t take the time to restrengthen this supportive complex postpartum, you run the risk of injury, ineffective workouts and the inability to carry out day-to-day bodily functions.

Here are the four muscles that make up the inner core and how to use them.

1. Transverse Abdominus (TA), a deep abdominal muscle that runs horizontally across your body. My teacher likens its activation to a corset tightening. Strengthening the TA can create a foundation for better use of more common abdominal exercises. To work this muscle, perform the TA squeeze.
2. Pelvic Floor - According to Pelvic Floor Therapist Lindsay Vestal, the pelvic floor is a crucial apparatus for supporting your organs and for day-to-day functioning like intimacy and elimination. Two gentle exercises that can help you activate your pelvic floor are: slow bridges and shallow squats.
3. Diaphragm - Breathing is an important tool for inner core work. You diaphragm is your main breathing muscle and also helps to stabilize the spine. You can begin strengthening your diaphragm by engaging in diaphragmatic breathing (also called belly breathing).
4. Multifidus - the multifidus are muscles that run along the spine helping to provide stability to the entire inner core. These muscles are a bit more difficult to find, you can begin to activate them by performing the superman or bird dog.

Like most gains, rebuilding strength in your inner core can be an arduous process, but the benefits are well worth it. Developing these muscles can empower you to find more stability and strength in the gym and beyond. 

The American College of Obstetricians and Gynecologists recommend that health pregnant women get at least 150 minutes per week of moderate-intensity aerobic activity.You may be able to keep up with your pre-pregnancy routine and you may need to adjust a few things due to some normal anatomical, cardiovascular, respiratory and metabolic changes. Personally, my fitness regimen shifted a lot from trimester to trimester depending on my energy levels, comfort and belly size. Make sure to check in with your doctor before starting a exercise program.It can be a good idea to attend classes that are created specifically for pregnant women as the teachers are usually trained for your specific needs. The good news is that there are several world class prenatal fitness classes in Miami.Prenatal yoga tends to be the most popular prenatal workout, presumably because it is gentle and the stretching helps release tensions that build up from carrying around the extra weight. I loved prenatal yoga, especially when I was in my third trimester. These Miami yoga studios offer prenatal yoga classes: Om Beats Yoga Studio, Synergy Yoga, Mamaste Yoga. I also loved the Slow Flow Restorative class at Green Monkey when I was pregnant.Prenatal pilates - pilates is one of the best ways to strengthen the inner core, which is crucial for postpartum recovery. Body Belly Baby is a Miami favorite for prenatal pilates.Cycling - I enjoyed cycling while I was pregnant because it was low impact. I want to note here that I decreased the intensity significantly from my pre-pregnancy classes. I self-monitored and was careful not to overexert, meaning I didn’t always follow the teacher’s prompts and did not engage in competition. If you’re not sure if this is right for you, ask your doctor.

*Read: Where to Spin in the 305 in 2018*

Walking - walking is one of the easiest workouts and has so many health benefits. Walking feels particularly good later into pregnancy when everything can be swollen. Get in your walks early in the morning or as the sun is setting to escape the brutal Miami heat. Here are some lovely walking paths in our city:

• Miami Beach Boardwalk
• Venetian Causeway
• Matheson Hammock Park

Are you pregnant and already worried about how you’re going to get fit after having your baby? The good news is that you don’t have to wait until after delivery to get started on your postpartum fitness program. Official recommendations and research indicate that postpartum health can actually start when you get pregnant. It is important that you consult with your doctor before starting any exercise program.The benefits:If you have a healthy pregnancy, working out can:

1. Make it easier to re-engage in fitness programs According to the American College of Sports Medicine’s postpartum exercise recommendations, it can be easier to pick up a fitness program postpartum if you had been engaging in moderate exercise throughout your pregnancy. You won’t be the fittest of your life while you’re healing from childbirth, but it will give you a stronger foundation to start from.
2. Possibly decrease your risk of developing postpartum depression. A shocking number of mothers suffer from postpartum depression - 1 in 7, according to a study published in JAMA Psychiatry. A meta-analysis published in the journal Birth demonstrates that “physical exercise during pregnancy and the postpartum period is a safe strategy to achieve better psychological well‐being and to reduce postpartum depressive symptoms.”
3. Help you with postnatal weight loss one study found that nutrition and exercise programs regardless of intensity helped women see a decrease in weight retention at [2 months postpartum].

How should you workout during pregnancy?In general, the recommendation is that you can keep up any exercise you were doing prior to becoming pregnant while pregnant, but should not start anything new.

*Read: 10 Tips For Working Out During Pregnancy*

Though, there are several other things to take into consideration when choosing your prenatal fitness program:

1. Understand that there are several cardiovascular, respiratory and metabolic changes that occur in your body that may make it such that your heart rate increases or that you tire more easily or become light headed when you exercise, so you may need to adjust your usual fitness regimen.
2. Know that your pregnant body produces the hormone relaxin which loosens the ligaments around your joints, making you more prone to injury.
3. Keep in mind that there are some positioning considerations, such as: it is advisable not to lay on your back after the 1st trimester, not to do deep twists and not to overheat / overexert.

I tried every workout under the sun when I was pregnant, some worked (yoga, cycling), some did not (running, HIIT). Everyone is different, the important thing is that you work with a doctor to find a method of movement that is right for you and your body and your baby. Try one of these top prenatal classes in Miami [link] Have you already had your baby? No worries, you can still get fit! Check out this guide for getting your fitness groove back in Miami.