Kait Vadenais

Kait Vadenais

Kaitlyn Vadenais is a certified personal trainer and health enthusiast who likes to stay active with a calendar filled with workouts. She is always down to try the new boutique fitness studio or trendy workout, and loves connecting with similar people within the community. You can follow her fitness adventures around South Florida on Instagram @activekait.

Ky Evans Fitness Trainer
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Celebrity Trainer Ky Evans is Sharing His Experience Through the Group Fitness Academy

Ky Evans has a long background in fitness and now he is bringing his expertise to the Miami community. While he can be found coaching at FORM50 Fitness in Midtown, Evans also has a lot going on as a group fitness strategist and Chief Educational Officer for Group Fitness Academy. 

Evans, a trained ballet dancer who minored in ballet in college, translated his love of movement to a passion for fitness. In Los Angeles, Evans grew his following and regularly had month-long waiting lists for his classes. His client roster included names like Ronda Rousey, Jonathan Van Ness, and Paris Hilton. 

“I was homeless for a few years in Los Angeles, living in and out of my car up to the age of 34, battling a few demons,” said Evans. “It was group fitness that saved me.  It gave me hope and that’s what I want to instill in everyone else – hope, that if you’re brave enough to fail in front of strangers, you really can do anything.”

Most recently pre-COVID, Evans had been traveling the country helping group fitness coaches and owners through in-studio private seminars. He is interested in giving back to the fitness community by sharing his knowledge, experience, and even missteps with other instructors and studio owners around the world. That was his goal in co-founding Group Fitness Academy (GFA), a source for on-demand online courses and strategy sessions for fitness professionals.

Through GFA, Evans and his team are transforming trainers into “enterTRAINers” by helping them design their own branded workout experience, create their own loyal following, and improve their retention and attrition rates.

“I made a lot of mistakes in my career and I’ve definitely learned from them and now I want to give back and help other coaches not make those same mistakes,” said Evans. “I had to hit rock bottom in Austin and lose everything to realize the purpose of being a true coach.”

While Evans had a phase of never wanting to share his knowledge, he is now happy to mentor coaches, clients, and owners, and empower them. He believes in always being at the service of his community and strives to create an all-inclusive fitness industry where every BODY is welcome. Evans also thinks that there is no greater time than today’s uncertain climate to come together as a fitness community. 

“I’m looking forward to people coming back to workout in studios and gyms.  Don’t get me wrong I love online workouts and education… But there is something that just can’t be replaced by being in person and together,” said Evans, who is planning upcoming rooftop workouts and coaching retreats at the Moxy Hotel in South Beach.

“And of course – I’m looking forward to exploring the fitness and food scene in Miami.  I definitely plan to get out to Muscle Beach and check out a lot of the boutique fitness studios all around. I couldn’t love this community more!  Everyone is amazing – there is so much talent among the coaches, clients, and brands.  I’ve been welcomed with open arms among the fitness community in Miami and I couldn’t be more grateful."

More information on Ky Evans and the Group Fitness Academy can be found on Instagram,, and Facebook.

Ky Evans has a long background in fitness and now he is bringing his expertise to the Miami community. While he can be found coaching at FORM50 Fitness in Midtown, Evans also has a lot going on as a group fitness strategist and Chief Educational Officer for Group Fitness Academy. 

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Sweat From Home

Sweat From Home Brings a Fitness Community to Your Living Room

If there is one thing we all learned this year, it's that you can truly workout anywhere. As long as you have a computer or smartphone, you can also participate in a workout class or have a trainer telling you what to do. Sweat From Home offers live-streaming, interactive workouts for everyone, wherever you are.

Launched during the pandemic, trainers Brendan Bellantoni and Kyle Bergman started Sweat from Home when they lost their job as fitness instructors. With their love of coaching and fitness, they decided to create a virtual workout community. Sweat From Home currently offers over 40 classes per week from a growing list of coaches across bodyweight, bootcamp-style, strength, spin, yoga, and shadow boxing.

There are a couple things that set Sweat From Home apart from other online fitness classes. Sweat From Home has two trainers per class, one demonstrating the workouts and one watching participants and coaching for form. Interaction and personal connection is very important to the team. For that reason, coaches will also utilize breakouts rooms through their Zoom classes to split the class in half for a bit and allow for a more intimate vibe similar to what people would experience in-studio.

Each month, Sweat From Home partners with different organizations to give back. Their goal is to make fitness as accessible to as many people as possible, especially since boutique fitness is known for being pricey on a per class basis. During the month, they hold weekly donation-based classes where 100% of the proceeds are given to a nonprofit partner. In addition to collecting donations, Sweat From Home also donates a class for every class purchased, helping an individual or community in need of a great sweat.

"Our mission is to deliver the world’s best live-streaming, interactive, and inclusive workout with coaches that SEE and care about you; and a giveback promise in each class designed to give everyone and anyone the an incredible workout. Every time."

Online fitness is here to stay. Check out Sweat From Home and book your first class today. A drop in class is $10 and a 10-class pack is $90. They also offer an unlimited membership for $149. Learn more at or check them out on Instagram at @sweat.fh.

If there is one thing we all learned this year, it's that you can truly workout anywhere. Sweat From Home offers live-streaming, interactive workouts for everyone, wherever you are.

FitFighter Steelhose

Workout Like a Firefighter with the FitFighter Steelhose

As a volunteer firefighter in Long Island, New York, Sarah Apgar was looking for a way to help her department train for live fires. An Iraq War veteran and a fitness professional, Apgar invented the Steelhose to mimic a fire hose filled with water using pieces of a fire hose filled with steel and stitched with resistance grommets. While the FitFighter fitness program was originally created to help firefighters train with the Steelhose, programs are now available for everyone.

"FitFighter began in a Long Island firehouse to better prepare firefighters for their job," says Apgar on the FitFighter website. "Now, we bring that same strength, stamina, and spirit of service to you, whether you're a soldier, CEO, athlete, parent, pro, or all the above."

The Steelhose is a versatile tool that does the work of a dumbbell, sandbag, medicine ball, and sledgehammer in one, giving you all the benefits of your favorite gym equipment in one easy-to-store tool that comes in a variety of weights. The weighted hose allows for a variety of moves including lifting, swinging, dragging, and tossing so that you are working on strength, flexibility, and range of motion in each workout. The Steelhoses are made right here in the United States with real firehose and steel.

Not only does FitFighter improve your fundamental movements like core and rotation, power and conditioning, and grip strength, but it also builds readiness methodology like physical preparation and mental fortitude to help you be your best all-around.

"Our Vision is to make you demonstrably stronger and more ready: for your everyday demands, to assist those in need and to better handle anything else that may cross your path," explains the FitFighter website.

FitFighter is available through an iOS training app and features live and on-demand workouts. Users can create their perfect workout by making a playlist of short exercises to keep the workout fresh.

A portion of sales benefits the Stephen Siller Tunnel to Tower Foundation, supporting wounded warriors, fallen first responders, and their families. Apgar also provides at-cost equipment to FDNY firefighters who need to train at home AND she is also working to keep high school and college athletes in top shape until sports can resume safely.

Check out Steelhose starter kits and membership options at  FitFighter will also be airing on Shark Tank on November 13 at 8 pm.

While the FitFighter fitness program was originally created to help firefighters train with the Steelhose, programs are available for everyone.

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Ride a New Wave with Sea Sycle by Ride Element

Take a spin class overlooking the ocean at Ride Element's new outdoor pop-up studio Sea Sycle at the W Fort Lauderdale. Breathe in the ocean air and enjoy weekly sunrise and sunset classes four floors above the beach.

Ride Element, a Fort Lauderdale spin studio, has hosted several other classes and events at the W Fort Lauderdale previously including Pump Your Ride and Glow Your Ride.

Classes will be held weekly on the rooftop in a safe, socially distanced environment. Bikes are spaced 6-feet apart and there is deep sanitation of all shared surfaces and equipment after each use. While masks are required for entry, a mask is not required to ride. Participants should bring their own spin shoes or plan to use sneakers for class.

"Sea Sycle was created to provide an alternative option to those indoor cycling lovers that are not comfortable in an indoor setting due to COVID. We decided to take advantage of the Sofla fall and winter to enjoy riding outside with an incredible view provided by our partnership with the W Fort Lauderdale. We have done many events with them in the past and Sea Sycle is here to stay through at least the end of the year," said Ride Element owner Ana Gajardo. "We can’t wait for people to experience this amazing cycling class while enjoying breathtaking views of the ocean!"

Morning classes include an all-day pool pass and evening riders are welcome to enjoy a post-class cocktail at the outdoor terrace or the Living Room bar. Pricing is $20 for a single class or $54 for a 3-class pack. There are only 20 spots available per class.

"We love our community and we look forward to welcoming you back whenever you feel ready," said Gajardo.

The schedule right now is Tuesdays and Thursdays at 9 am and Fridays at 6:30 pm but check for the most up-to-date schedule. Book your spot online or call the studio for any questions at 954-280-7433.

Take a spin class overlooking the ocean the new outdoor pop-up studio Sea Sycle by Ride Element at the W Fort Lauderdale.

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Experience The Best 50 Minutes of Your Day at FORM50 Miami

Get LIIT under the purple lights of FORM50 in Midtown Miami. FORM50 was founded by Monica Marder and uses a science-based functional approach by Ky Evans called The L.I.F.T. Method. The LIIT I'm referring to stands for low-impact interval training and the goal is to transform your body.

"FORM50 is a vibe -  the class moves to the beat of a party playlist with an ultra-sleek, boutique vibe that feels nothing like a gym, so you actually want to be there," said Marder, Founder & CEO of FORM50 as well as Coach.

The studio's custom-designed equipment, the FORMformer, may look like one that you've seen around town in Pilates studios, but FORM50 wants you to know they are NOT a Pilates class. Inspired by weight lifting and functional training, LIIT at FORM50 is a full-body workout designed to make you stronger for everyday life while still being low impact on your joints. This makes it perfect for strengthening and challenging your body or coming back from an injury.

Some of the benefits of LIIT on the FORMformer versus your typical Pilates class include a wider range of motion, a wider variety of moves, and more resistance. FORM50 aims to increase your caloric burn - and you'll have fun doing it.

"At FORM50 we do not lay down, pulse, or train in blocks," said Marder. "We use this science-based approach of super slow in combination with fast explosive movements, all done without running, jumping, and injuring your body. This is the workout Miami has been waiting for!"

In what is arguably the best feature for a Miami studio, there is free parking in the lot behind the building. FORM50 is following all COVID-19 protocols for cleanliness and social distancing and masks are required per Miami-Dade regulations. The studio sells grippy socks, activewear, and various other workout accessories.

Your first class is free at FORM50 with promo code 305GETLIIT.  There is also a two-class special or a first week discount for new clients. Class packages and memberships are also available on their app or at

FORM50 is located at 3130 North Miami Ave. Follow them on Instagram at @form50fitness.

FORM50 Miami was founded by Monica Marder and uses a science-based functional approach by Ky Evans called The L.I.F.T. Method.

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3 Fitness Apps to Download for Virtual Training

Virtual training continues to dominate fitness in 2020. Not only is it a convenient option, allowing you to join any time and anywhere, but it offers variety and allows you to stay connected with your local studio and find motivation from new trainers. Here are three apps offering different options for virtual training.

1. Mindbody Flex

Bring your favorite classes into your living room and find workouts to fit the space and equipment you have at home. Mindbody has a new membership that offers 10 virtual classes per month for $59. Tapping into the wide variety of studios that are already on the platform, this recurring membership allows you to attend classes from participating studios around the world. If you hop on the waitlist for this new membership now, you can get two weeks free.

2. FlexIt

FlexIt has a network of trainers and fitness experts ready to provide you with personalized, one-on-one sessions using the equipment you have available. Prior to your first workout, FlexIt offers free consultations where you can submit your fitness goals, injuries or limitations, and the equipment you have available to find the best trainer for you. You can also use the app to visit local participating gyms and fitness studios and only pay for the time you are there.

RELATED 6 Local Trainers Share Their Thoughts on Teaching Virtually

3. Motify

Tap into a library of virtual workout classes with Motify. There are programs to suit everyone's skill level and preference, with trainers hosting one-on-one sessions including unique offerings like stretching, meditation, and pre-and post-natal specialization. There are also nutritionists available to offer guidance and help you reach your health goals. Subscriptions to Motify start at $9.99 per month.

Download one of these apps and start training today!

Virtual training continues to dominate fitness in 2020. Here are three apps offering different options for virtual training.

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Get Up and Dance with Miami Local Jaana Kunitz

The positive physical and mental impacts of dance have been known for years. Body FX channels that in an on-demand fitness workout program that invites you to dance your way into staying in shape from the comfort of your own home.

Jaana Kunitz, Miami-local and former professional Latin Ballroom Dancer, is the Creative Director of Body FX. Kunitz founded Body FX with her husband James in 2016 after retiring from competitive dancing. The Kunitz' wanted to stay active through movement and Body FX was born.

Body FX offers fitness videos, as well as daily email coaching, nutritional support, monthly challenges, and an active Facebook group. One of the most popular Body FX programs, Figure 8, is a dance cardio workout that draws from Kunitz's expertise in Latin ballroom. The program utilizes basic foot patterns of Latin dances such as Salsa, Samba, Paso Doble, and the Rumba.

JNL Fusion, a HIIT focused program aimed at gaining strength, and 6-Minute Body, a time-efficient workout using short bursts of work, are two other programs that are part of Body FX. All of the programs aim to boost your mood while helping you get results. The Body FX subscription allows members to find a balance between the three programs to make the most of your fitness journey.

Kunitz's favorite part about Body FX is the community Body FX has created.

"To date, our private Facebook group has over 140K members! The online community connects Body FX members from all over the world encouraging members to share their triumphs, road bumps, and help motivate and champion others’ success," said Kunitz. "What’s even more special is how our global community has come together in support of one another over during this unprecedented time. With the pandemic-related social distancing measures, many were feeling extreme loneliness and little, to no motivation."

In the future, Kunitz hopes to have her own studio in Miami for in-person classes. For now, join her workouts on the Body FX App or with on-demand access at

Jaana Kunitz, Miami-local and former professional Latin Ballroom Dancer, is the Creative Director of Body FX, founded in 2016.


Hack Your Health Using Biomeridian Testing at Biosoul Balancing in Miami

We try to be healthy in our day to day lives and want to believe that we are in tune with what our body needs, but it can be hard to understand exactly what is going on internally. Whether your digestion feels off, or you just know you should be feeling better than you are, Lily Lipton of Biosoul Balancing can help you hack your health holistically using biomeridian testing.

"Every single person's body is different and biomeridian testing is a great hack to finding better balance in your life. Especially those who struggle with feeling their best, have gut issues, feel off or whatever their symptom may be, we can help. Biosoul Balancing was built on the understanding that everyone's body is different," said Lipton. "Through this assessment, we can further help people find their optimum wellness and balance within their body, mind, and soul."

Biomeridian testing is a non-invasive whole-body wellness scan that can detect possible imbalances in your organs and organ systems. Using an imperceptible electric current on specific meridian points on your hands and feet, it tells you where your body needs help and what can bring you back to balance.

Lipton started Biosoul Balancing after years of her own chronic health struggles that included Lyme disease and a lower back spinal fusion. Biomeridian testing was the only thing that helped her get to the root of her problems after years of being misdiagnosed by doctors and actually heal from Lyme. After she graduated from Law School, she realized she was much more interested in helping people understand what is going on in their bodies. Armed with knowledge from her own struggle and certifications in Holistic Nutrition and Biomeridian Testing, she started her own business right here in Miami.

Biomeridian testing can tell you an endless amount of things about your body, such as your hormone levels, mineral and vitamin deficiencies, and food sensitivities. It can even review your emotions and help determine the best protocol for dealing with anxiety or stress. If you are curious about your body's overall energy, biomeridian testing can also find chakra imbalances and help to balance them.

After finding out the areas in your body that need work, biomeridian testing will help determine what you should avoid and what you might need more of. Lipton tests how specific supplements would affect your body, down to the exact dosage, for a completely customized solution. Conversely, it can let you know if any of your current supplements are not working for your body. You are encouraged to bring any of the supplements you are currently taking to your session to help test their effectiveness on your body.

“My goal for Biosoul was to help people feel good and find their best way to feel well all the time. To help my clients gain the knowledge about their bodies and wellness to give them the power to make decisions on what's best for their own personal health journey and take wellness into their hands," said Lipton. "I'm just the guiding tool on their wellness journey helping them to walk the path. It can be frustrating when blood tests come back and it says everything's normal but you know something's off in your body. The goal is to give my clients the knowledge of what may be going on in their bodies and help them feel their best.”

With all of the data that can be revealed through testing, sessions are very thorough and can take up to two hours. Lipton spends a lot of time examining the outputs and explaining what she finds, and is as interested in what is going on in your body as you are. After your session, you will get a report that lists all your meridians and shows the energetic weakened, stressed, and balanced areas of your body. You will also leave with recommendations on changes to improve your weakened areas and help your body run efficiently.

I found the test to be very insightful - confirming what I knew about my seasonal allergies, providing some additional understanding into my hormone levels, and warning me about things like how my favorite pre-workout beverage is draining my adrenals (darn!). I left with specific solutions that I am looking forward to trying out.

Right now Biosoul Balancing is offering two specials on biomeridian testing until the end of the year. New clients can take $20 off a session and 3 session packages are available for $340. For more information, check out or on Instagram at biosoulbalancing.

Lily Lipton of Biosoul Balancing can help you hack your health holistically using biomeridian testing and help your body feel as good as it should.

54D to Reopen Coral Gables Studio October 19

54D will be reopening their Coral Gables studio, located at 4210 Ponce de Leon Blvd, next Monday, October 19 at the start of the next nine-week training program.

“We developed a holistic online program, designed to offer the same in-studio experience to all of our loyal existing members, as well as to the thousands of people who followed our daily IG Live free training during quarantine,” owner Rodrigo Garduño said. “Now it’s time to reopen our doors for those who were anxiously waiting to meet again with their fellow Coral Gables family members of fitness aficionados.”

Members and staff will be following a strict safety protocol. 54D studios have been retrofitted with industry-standard air purifiers and will operate under stringent safety and hygiene standards, as proposed by medical health experts, to ensure the well-being of members and staff.

Groups will be reduced to 20 members per class and masks will be required at all times. Strict cleaning measures will be implemented and take place during the day, with additional spacing time assigned between classes to ensure the thorough disinfection of the different training zones and equipment. The new time slots available to existing and new members will be 6:00 am, 7:15 am, 8:30 am, 9:45 am, 11:00 am, and 6:30 pm.

RELATED Miami Fitness Brand 54D Has International Success During COVID-19

While the studio does have lockers and showers, they will remain closed according to the local guidelines. 54D also has cryotherapy rooms which will be open for members.

For graduates of 54D's program, there is Steel by 54D. This space is right next door to the Coral Gables studio and offers a space with state-of-the-art training equipment. It will be open on a reservation basis only and operated under the same strict safety guidelines.

54D’s reopening in Coral Gables is concurrent with the ongoing progress to launch the brand’s second U.S. location, in Miami’s chic Design District neighborhood. The studio is expected to open in 2021.

54D will be reopening their Coral Gables studio next Monday, October 19 for the start of the next nine-week training program.


Blue Space Announces New Location and Membership for Miami Trainers

Previously located in the Grove, Blue Space is now floating in Vice City Marina at 801 Brickell Bay Drive. This new location in Miami offers beautiful panoramic views of Biscayne Bay.

Blue Space still has the same goal of helping you tap into a more relaxed and happier state of mind that comes with being on or near the water, also known as your blue mind. Blue Space is designed for a variety of activities that boost your well-being such as yoga and meditation.

Now, Blue Space has an exclusive membership program specifically for wellness entrepreneurs and fitness instructors that will allow them to have their own dedicated, private space to host clients and training sessions. Especially this year, Blue Space is a great option for trainers as the space can be opened on three sides, making it a well-ventilated and safe outdoor area for clients.

"We understand how difficult business has become this year because of the virus and with indoor locations closed or limited, Blue Space is a unique and safe alternative to host wellness sessions," said Alex Ciklik, co-founder of Blue Space.

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The first ten people to sign up for the new membership will be part of the Founding Member program for $300 per month, which includes 4 hours. Additional bookings are also available at $50 per hour. There are only a few spots remaining for this membership option.

After the Founding Member program closes, the regular membership program will be available for $400 per month, which includes 4 hours. Both memberships require a minimum three-month commitment and 4 hours booked per month, or one hour a week.

For the Stay Fit 305 community, sign up by the end of October and Blue Space will waive the $100 fee for the first month!

For more information, head to or email You can also sign up for a free hour trial on their website and experience Blue Space for yourself!

Blue Space is now floating in Vice City Marina at 801 Brickell Bay Drive. This new location in Miami offers beautiful panoramic views of Biscayne Bay.


Fitness Brand 54D Launches First Live Broadcast Competition, Offers $20,000 in Prizes

Twenty of Miami's fittest workout enthusiasts will test their physical limits and go head-to-head for the grand prize in 54D's first-ever 54D Games. The man and woman to come out on top will split evenly $20,000 in prizes.

The competition will be broadcast live around the world via YouTube starting tonight at 9:00 pm ET. It will be live-streamed from 54D’s flagship Coral Gables studio and will follow strict health guidelines and regulations for the safety of all contestants and the 54D team.

RELATED 54D ON Celebrates First Graduating Class, Announces New Perks for Online Alumni

Contestants went through a rigorous application process to make it to the Games. All 54D Games hopefuls had to submit a video application putting their fitness abilities to the test. The top 40 contestants were then interviewed on IG Live by 54D founder Rodrigo Garduño, and finally, the roster was narrowed down to the final 20 contestants who were voted on by 54D followers on social media. The finalists are:

The contestants' stories are inspiring and symbolize the impact that 54D has had on their lives, both on a physical level as well as on their mental wellness while going through challenging times.

Watch when the competition kicks off at

20 of Miami 's fittest workout enthusiasts will test their physical limits and go head-to-head for the grand prize in 54D's first-ever 54D Games.


Downtown Miami YMCA Reopens on Thursday

The YMCA in downtown Miami will be reopening to members on Thursday, October 1. Located on Biscayne Boulevard on the 15th floor of the Southeast Financial Building, this YMCA branch has been open since July 2018 but was closed the past few months due to the pandemic.

The Y is a nonprofit focused on youth development, healthy living, and social responsibility. While the programs and facilities of each location may vary, the volunteers, staff, members, and donors of the Y are all united by a deep commitment to move the community forward and bring about lasting personal and social change. 

The downtown Miami YMCA is an all-inclusive fitness center with everything to help you live healthier and be part of a community. This location has an indoor basketball court, an indoor track circuit, a spin studio, a yoga and barre studio, and a turf area spread among two floors. There are two cardio zones and a large variety of machines and weights. The locker rooms have digital lockers and several amenities, including a steam room. Everything is clean and spacious.

Members can take advantage of personal training sessions or check out the group exercise classes. Jaguar Therapeutics is also on-site for physical and chiropractic therapy.

In light of COVID-19, the Y has a new list of protocols they will be following including single entry and exit points, regular temperature checks, and a mask requirement for all members. Staff will be managing traffic flow, limiting participation in classes, and monitoring the gym for social distancing.

"Safety is our top priority. We have patiently waited to reopen and we've been mindful of the pandemic and Miami being an epicenter," said COO Jake Steger. "We waited intentionally and we felt like the numbers decreased enough to open and do it in a safe and responsible way."

Memberships are available at a new reduced rate and start at $59 per month. Group classes are included in the membership and parking is free for up to two hours with validation.

The YMCA is open Monday -Friday, 6:00 AM– 8:00 PM, and Saturday from 7:00 AM – 12:00 PM. Stop in to check it out yourself or head to for more information.

The YMCA in downtown Miami will be reopening to members on Thursday, October 1 after being closed the past few months due to the pandemic.


54D ON Celebrates First Graduating Class, Announces New Perks for Online Alumni

Online human transformation movement 54D ON is proud to announce the graduation of its first generation of online program members. Spots for the first generation of the new 9-week online program sold out in less than an hour after launching pre-sales on July 13, with the 6th online generation opening for enrollment September 21 and starting September 28.

A major player in the global fitness industry, 54D has embarked on a new era with 54D ON, a 9-week online program divided into three specialized areas including physical training, as well as tutorials on nutrition and recovery. Online members are divided into smaller groups led by one of 54D’s coaches who are dedicated specifically to them, offering full guidance.

The 54D ON program was designed to deliver measurable results through a combination of high-intensity training and discipline. 54D has taken an educational approach for the online program, creating training sessions and tutorials so participants can learn proper exercise techniques and good nutritional practices by the time they complete all the courses throughout the nine weeks.

The revolutionary online program was developed to offer existing members and newcomers an opportunity to follow the brand’s emblematic high-intensity program from anywhere, any time. Competitively priced at $385 for the entire 9-week program, participants of 54D ON are guided every single day with daily tasks, with the 54D team monitoring participants’ progress and activity through the platform. 54D in-studio and online system delivers results through a no-excuses, full-commitment approach to fitness.

RELATED 54D Wraps Up Record-Breaking Instagram Live Trainings With Final Class and Launches New Online Program

For graduates of the program who have tested their limits and reached a new level in the fitness journey, the fitness brand is also announcing the introduction of a 54D ON + Lower Body Add-On offered exclusively to graduates, which can’t be bought separately and is offered combined with the base online program. The add-on product has a cost of $45 and comprises 27 episodes of 30 minutes each. It can be found on the dashboard of the regular 54D ON classes on Mondays, Wednesdays, and Fridays.

54D ON launched in July after the brand gained international acclaim when founder Rodrigo Garduño began hosting daily workouts on IG Live amid the pandemic. The daily videos broke records with an average of more than 35,000 devices joining the live sessions and over 150,000 additional users streaming the posted daily videos. The brand gained a global following, including supermodel Adriana Lima, singing sensations Fonseca, Juanes and Carlos Vives, Yankees legend Jorge Posada, professional athletes, and more.

Check out more information or sign up for the program at

Online human transformation movement 54D ON is proud to announce the graduation of its first generation of online program members.


Twerkout with Miami Native Simone Sobers, Creator of Boss Chick Dance Workout

Simone Sobers invites you to discover your inner-Beyonce during the Boss Chick Dance Workout.

The Boss Chick Dance Workout (BCDW) combines hip-hop, dancehall, soca, and Afrobeats choreography with signature twerk steps, cardio, and core strength-training for a full-body workout that is meant to empower and boost body confidence in women. What started in 2013 as a small class in Miami has since grown into a global program with more than 300 certified instructors in over 35 different cities.

Sobers created BCDW after recognizing a lack of black female leaders and inclusive environments in the wellness industry. She had already taken her passion for fitness to the next level and obtained her personal training certification from the American Council on Exercise. It only made sense to include her passion for dance.

"I started looking towards forms of fitness that would allow me to incorporate my love of dance. It was around this time that I also started researching health issues that typically affect black women, like heart disease and diabetes, and made the connection that these women weren't participating as much in group fitness classes," said Sobers.

Sobers' strong dance background includes training in classical ballet with Alvin Ailey and studying at NYU’s Tisch School of the Arts. From teaching dance to aspiring young girls to choreographing music videos for famous artists like J Balvin, Sobers always knew she was born to dance.

"In the second year of BCDW's existence, our participants started referring to my workouts as 'twerkouts' and the learn-to-twerk component was added, which really helped solidify our brand identity as being the first global twerk fitness brand with roots right here in Miami," said Sobers.

Breaking the common stigmas associated with twerking and celebrating the dance’s roots in the rich African culture, BCDW is designed to be an inclusive environment and safe space for women from all walks of life. Classes are for ladies only and include Twerk 101, an instructional technique class recommended for newbies that focuses on learning the 15 signature twerk steps, and Twerkography, a choreography dance cardio class that focuses on learning and performing a twerk combination.

"Boss Chick Dance Workout classes are designed to be accessible to all women, regardless of age or body type. Movements are concentrated on the hips - an area of the body where women store the most stress, tension, and negative energy - resulting in an emotional release that's just as powerful for our mental health as the workout's cardio and strength components are for our physical health," said Sobers. "One of my favorite things about our community is that we've created a safe space for women to connect with other like-minded women, to push and empower each other and provide ongoing moral support."

You can now also take classes on-demand and via live stream. The unlimited plan has a 7-day free trial and after that, it is $19.99 per month.

To learn more about the Boss Chick Dance Workouts or for more information on training to become a certified instructor, check out You can also find their Instagram at @bosschickdanceworkout.

Photo by Matt Pendleton for Matt Pendleton Photography

What started in 2013 as a small class in Miami has since grown into a global program with more than 300 certified instructors in over 35 different cities.

6 Local Trainers Share Their Thoughts on Teaching Virtually

Since 2020 brought group fitness and personal training online, we asked 6 local trainers what it is like to teach virtually, what they like and do not like about the new format, and if they will continue to teach online even as things start to reopen.

How do you prepare for class?

Tarah Timothee, co-owner and trainer at Revolve Fitness: "[Now] there's a live class taking place at the same time. [Before] the online experience was a bit more intense since the entire audience was virtual. We experimented with various platforms from FaceTime to Zoom and settled on Google Meet because of the sound quality.

Rilde Leon, trainer at Equinox and Echelon: "Preparing for a virtual class is really not so different than preparing for a physical, in-person class. Honestly, the biggest change may be in how much more exercise I actually do myself. Because the energy of the room is much more reliant on the instructor, rather than the room full of people, I've definitely stepped up my game in terms of my own workout intensity. It's also much harder to motivate a group that you can't see or interact with the way you would in person. Preparing classes and playlists that I am really passionate about coaching through has been a big help."

What do you like about it?

Cadizsh Norford, trainer and founder of Mind Muscle Motivation: "I like virtual training versus in-person training because it provides more convenience as far as location and time. It also allows me to showcase, share my experience, and assist those on a national/international level."

Nicole Hoskens, solidcore coach and personal trainer: "I started sharing workouts because I saw people's mood take a hit and there was minimal human connection during quarantine. By posting free, 30 minute workouts, I'm able to help improve people's mood, find creative ways to challenge people physically, and create a small virtual community. These classes have been my silver lining in 2020. I'm able to reach more people than I would in a studio and it has been so much fun to connect with strangers and people I haven't spoken to in a while."

What do you not like about it?

Rick Chavez, kettlebell specialist, and trainer at Anatomy: "I don't like that we all aren't together in the same place doing the class. The energy that comes from being in a room full of people, all moving together while the music blasts, hearts pumping, sweat dripping - I miss that."

Jessica Marcarelli, Miami yoga, and barre instructor: "One of the biggest challenges is the overwhelming options! It's hard to find a platform that is both profitable for the teacher and easily accessible for your students. There are so many class options out there, many of which are free, it's a lot of competition, and people have different preferences. Teaching virtually also loses the hands-on individual attention that you get from an in-person experience and that's one thing I miss the most. I think it's hard for students to get the most out of a class without the teacher able to offer corrections, modifications, and most importantly, hold students accountable to the work which could in turn impact their results."

What is your most valuable tool for online classes?

Aryan Rashed, Owner and CEO of TREMBLE: "The ring light is the best thing!"

Timothee: "[We use a] tripod, phone, portable speaker propped up on yoga blocks, and a Bluetooth microphone."

Hoskens: "Before last week I would have said my ring light tripod, which is very helpful. But my new favorite tool which I recommend to everyone using an iPhone to record is the Xenvo Pro Lens Kit. Prior to their new wide lens, I had to turn my camera horizontally when I was on the mat, and vertically when I was jumping. Now with the widescreen lens, I'm able to keep my phone recording horizontally which creates a more cohesive visual for participants."

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How has it changed how you teach?

Chavez: "In most cases when teaching virtually, you can't see what the people taking class are doing and if they are doing it correctly. It's changed the way I teach by forcing me to get better with my verbal instruction and visual cues."

Leon: "The way I teach has definitely changed with the shift to virtual coaching. I've had to learn how to provide an even more engaging experience because naturally many of us struggle more to self-motivate on our own than we do in a physical group setting. The classes themselves also need to be more inclusive in a sense particularly with respect to movement options and terminology. In-person, it's easy to help each person adjust and modify moves as needed. But virtually, you have to assume everyone out there needs a unique type of assistance and ensure your programming is inclusive of every fitness level. So the biggest challenge has been making sure that everyone gets the same personalized feel even without knowing who's watching or how they're performing. But it's certainly made me a better instructor in the process."

Will you keep doing it?

Norford: "Yes I will continue to provide virtual training and classes even once things become more 'normal' because ever since taking things virtually, the opportunities have been endless and feedback has been amazing! Going virtually allows you to go past where you currently reside and build a community that's infinite which is really inspiring."

Marcarelli: "I will keep doing it! I love that I've been able to reconnect with old students and grow our community across the country and even internationally. At the end of the day, I want to provide my students with options outside of the classroom because even when things reopen we know that life gets in the way. One thing I've taken away from this experience is how resilient we are and with health top of mind I want to offer ways for people to stay healthy no matter what - no excuses!"

Rashed: "Yes, I am continuing to do this for our adaptive fitness program for people with disabilities. This is an amazing way for people living with paralysis to be able to workout without having to get over to a gym, particularly during a time where people with compromised immune systems are particularly vulnerable."

We asked 6 local trainers what it's like to teach virtually, what they like and do not like about the new format, and if they will continue to teach online.


Amazon Is Entering Health and Fitness Tracking With a New Wearable

Today Amazon announced their first health and fitness tracking product, Halo. Halo is a new wearable band and membership that aims to help you improve your health and wellness.

Amazon’s Melissa Cha, a vice president at Halo, said in a press release that the company already had expertise around machine learning and computer vision, but expanding into health has taken several years of preparation.

“We did a global search to find the best experts,” she said. “We found cardiologists, fitness experts, and people who had spent their careers researching sleep and wellness.”

With Halo, you get a screen-free, wrist-worn tracker and the software to help you monitor your overall health. Amazon said that the lack of a screen was a design choice to limit distraction for the wearer. There are sensors including an accelerometer, a temperature sensor, and a heart rate monitor, along with two microphones. The Halo band, which comes in a variety of styles and sizes, is meant for 24/7 wear, so it's waterproof, and the company's estimates claim a week-long battery life.

Halo's software will reward wearers' activities according to duration and intensity level and will subtract points for sedentary time not spent sleeping. For sleeping, there is the ability to track your sleep with a score based on the quality of your rest.

Halo also has a body fat percentage measuring tool that Amazon claims is "as accurate as methods a doctor would use." This feature is compared to getting a DEXA scan, which requires specialized equipment and is expensive, with just a few photos. Amazon is leaning on its A.I. knowhow to compute the estimates but has not given many details on the science behind the feature.

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Halo also goes beyond traditional fitness tracking with another unique feature - Tone. This uses the built-in microphones to listen to the wearer's voice throughout the day and use it to report on how they felt. With both features, Amazon claims that all recordings and photos are processed on the user's phones, deleted after processing, and never uploaded to the cloud.

Additionally, Amazon has stressed its commitment to privacy with this new device and pledged that it won’t use the insights to sell health-related products to its users.

Halo launched for $65, which includes six months of membership to the service. After that period, the service will cost $4 per month. After the early access period, the band and six months of service will cost $99.

Today Amazon announced their first health and fitness tracking product, Halo, a new wearable band and membership to help you improve your health.


The City of Miami Beach Launches a North Beach Composting Hub

With over 35 million tons of food wasted in the U.S. each year, the City of Miami Beach has partnered with the Miami Beach Botanical Garden to provide yet another easily accessible compost option to reduce the amount of waste that ends up in landfills.

The new North Beach Composting Hub, located at 85 Street and Collins Avenue, will offer full-service composting — including logistical assistance, compost transformation, and community education with a 24-hour drop-off bin.

“The site will collect food scrap material and transform that food waste into nutrient-rich soil,” explained City Manager Jimmy L. Morales. “Creating awareness on the importance of waste reduction, repurposing of materials, and the creation of organic gardens also enhances the community's sustainability.”

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The North Beach Composting Hub will officially launch on Wednesday, August 26, 2020, at 12 p.m. with a virtual event hosted on Zoom and streamed live on the city’s Facebook account. Everyone is invited to participate on Facebook or register for the Zoom meeting at The event will include a virtual tour of the Hub to explain the benefits of composting, a showcase on how the site will operate and will clarify the types of items that will be accepted. 

Residents can register at to receive a pin code in order to access this composting location.

The new North Miami Beach Composting Hub will offer full-service composting, including assistance and education, with a 24-hour drop-off bin.


GluteHouse Officially Opens for Glute Gains on August 31

After a two month soft opening, GluteHouse officially opens August 31, and membership registration is now live for the first 4-week session.

GluteHouse is designed to be the only lower-body workout you'll need. The program, which heavily focuses on your glutes (in case the name didn't give it away), blends group fitness and personal training. It is app-guided where one person starts their workout every ten minutes and moves through five stations, while overseen by a floor coach who can answer questions on form or weights.

The training app not only provides GluteHouse members with all the workout and instructional movement videos, but it also lets you record your reps and weights each class. The app will track your progress and let you know when you get new personal records.

"We have members following a well-thought-out program and not just winging the number of sets and reps," said GluteHouse founder Adam Becker. "We've removed the intimidation factor, created a fun environment, and our floor coaches make sure your form is right."

Memberships include two training sessions per week, Workout A and Workout B, and members are encouraged to take at least two days off between workouts. GluteHouse is open Monday, Tuesday, Thursday, and Friday with start times available from 6:30 AM to 10:30 AM and 3 PM to 7 PM.

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For anyone looking to get a little more comfortable on the machines, GluteHouse will also be offering personal training. There is a two-session package to cover education on all the machines. For the more advanced looking to take their glute training to the next level, you can also buy sessions with a trainer for a customized program.

"A lot of people have been intimidated with using machines and what they should be doing for a workout, and for some, doing this type of training in a large gym can draw unwanted looks," said Becker. "We've now made this style of training accessible to the masses."

I got to be part of the soft-opening group and as one of the first to experience this new concept, I can ASSure you that the results will speak for themselves when you follow the workouts and put in the work! In addition to getting to use some amazing equipment, GluteHouse gives you all the tools you need to show up and crush your workout.

Whether you want to go month to month or make a longer commitment, GluteHouse has various packages available. However, all members must start at the beginning of a four-week cycle. That means your next opportunity to join in would be September 28.

To purchase your membership or for more information, head to You can also download the GluteHouse Membership app to reserve your spot. Space is limited and capacity is already half full so make sure you join the GluteGang soon!

GluteHouse membership registration is now live for the 4-week session that begins August 31. Sign up now for the best glute gains in Miami

Flow on the Water with Turquoise Floating Yoga in Miami

Turquoise Floating Yoga invites you to try paddle yoga and take your practice from the land to the sea. In case you are not familiar, paddle yoga is yoga on a stand-up paddleboard (SUP).

Meghan Swanson is the owner and teacher behind Turquoise Floating Yoga (TFY). Swanson has a number of certifications, including being a World Paddle Association (WPA) Certified SUP Instructor, a NASM Certified Personal Trainer, and an RYT-500 yoga instructor. For her, TFY combines so many things that she loves.

"As a former math teacher, I have a love for teaching. I grew up spending summers at the beach so I always had a deep appreciation for the water. As my yoga practice developed and deepened over the years it helped not only my physical fitness but it also made me an all-around calmer and happier person," said Swanson. "When I had the opportunity to move to Miami, I was inspired to start TFY so I could share SUP yoga with others that I hoped would benefit from the practice as much as I did."

Swanson offers paddle yoga, paddle fitness, and SUP lessons at Bill Baggs Cape Florida State Park and Blue Lagoon Farm Miami. All sessions include the use of a BOGA YOGA paddleboard and all required gear, including a paddle, leash, & personal flotation device.

Whether you are looking for a lesson to learn the technique, the chance to relax and flow in nature, or a challenging HIIT workout on the water, Swanson has you covered. TFY offers sessions, lessons, small group classes, and events.

In addition to activities on the water, TFY is also a mobile yoga studio on land. Swanson will provide group classes or private sessions in your home, office, or community space throughout Miami. TFY provides everything you might need for the full yoga studio experience, including mats, blocks, and straps.

This year, Swanson also started offering virtual yoga classes as well so that you can practice anywhere.

"Give it a try and experience the bliss of flowing on water," says Swanson.

Her upcoming schedule is available on her website You can also follow on Instagram at turquoisefloatingyoga.

Turquoise Floating Yoga in Miami invites you to try stand up paddleboard yoga and take your practice from the land to the sea.


Roll Your Way Healthier at Body Roll Studio in Miami Beach

After opening successfully in New York City, Body Roll Studio decided to come to Miami Beach. Body Roll Studio is like a foam roller and sauna in one, combining the healing effects of slimming and lymphatic massage. 

A lymphatic massage helps to relieve muscle tension and lose inches from the body, eliminating unnecessary toxins and reducing cellulite. At Body Roll Studio, the rollers do all the work, rotating at a certain number of revolutions per minute, while the infrared lamps help improve the elasticity of the skin.

Owner Piret Aava discovered these rollers in her home country of Estonia. After a session, Aava noticed she was sore the next day even though she works out a lot. She acknowledges that she was always lazy with the foam roller and that this helped with her mobility and also to ease muscle tension.

When you arrive, you will get your own room, with its own wooden roller and TV screen to guide you through the session. You stay fully clothed during the roll and, right now, you also need to wear a mask for the duration of your session. One session at Body Roll Studio is 45 minutes, during which the machines are set up with 15 special 3-minute positions focusing on different areas and muscle groups according to the principles of lymphatic massage. While the typical session is 45 minutes long, there are also shorter sessions for people with less time.

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While the video walks you through all of the different body parts for a full-body massage, you can also do what you want and focus more on certain areas. The session is even more customizable with the ability to change roller speeds. You can roll faster to get deeper into the muscles or slower for a more superficial massage. The infrared lights can also be adjusted.

Truly everyone can benefit from a session at Body Roll Studio. It gets your blood moving similar to a workout and you will leave detoxed, relaxed, and happy.

It is recommended to eat before rolling, as it is a powerful machine and not eating can cause you to get lightheaded during the session. It is also very important for participants to drink enough water during the procedure as muscles work at their maximum just when the body is sufficiently hydrated. Liquid intake before and after the massage is also very important as it helps the body to eliminate toxins more easily. 

Your first roll is $40. Beyond that, there are class packages available at different rates, as well as an unlimited monthly membership for $399.

Book your session with Body Roll Studio on their app or their website Visit them on Instagram @bodyrollstudio.

Body Roll Studio is like a foam roller and sauna in one, combining the healing effects of slimming and lymphatic massage, and it is in Miami Beach.

Underline Miami

The Underline Launch Date Announced As October 1

The first phase of The Underline project is scheduled to open on October 1. This 10-mile (at its completion) linear park, urban trail, and public art destination will be a first in Miami.

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The initial segment called Brickell Backyard will be the trail’s northernmost point and encompass the half-mile area extending from the Miami River to Coral Way.  Here are some of the details on what is included in this first phase:

The Promenade

Backyard's main gathering place with a community stage, and a 50-foot communal table for playing games and hanging out. (Social distancing practices are still being worked out.)

The River Room

A great spot to check out the river, as well as a dog park for residents of the many nearby high-rises. Find it between Miami River and SW 7th St, closest to the bank.

The Gym

A wrap-around track, a basketball court, and bodyweight exercise equipment are for anyone looking for a place to workout. Located between 7th and 8th Streets.

Bike Lot

Enough parking for 59 bikes and features three repair stations.

Oolite Room

Built around the existing oolite stone formations beneath the Metrorail, there will be four butterfly gardens.

Throughout the entire space will be lots of greenery and landscaping.  The best part? This half-mile piece is just a preview of what's to come for The Underline.

In its completion, The Underline will provide the community a connection to improved pedestrian and bicyclist paths and create more than 120 acres of open spaces with restored natural habitats.

The first phase of The Underline project is scheduled to open on October 1. This 10-mile linear park will be a first in Miami.

Tapout Fitness Miami||

Tapout Fitness Is Coming to Downtown Miami

Tapout Fitness Miami, part of the Tapout Fitness franchise, is opening in downtown Miami at the end of the summer. Their studio will be located at 1334 NE 1st Avenue.

Tapout Fitness fuses the discipline of boxing with the energy of cardio, weight training, and high-intensity interval training (HIIT). All classes are designed to deliver an experience that is challenging and rewarding, no matter your age, fitness level, or background.

Classes will be held in a 2000 square foot black and blue fitness room that allows you to punch, lift, and ride all in one class. Along with heavy bags, weights, and assault bikes, Tapout Fitness is bringing the ultimate striking equipment for boxing to Miami - The Focusmaster. The Focusmaster combines the resistance training of a heavy bag with the accuracy, speed, and combination training of focus mitts.

Tapout Fitness Miami also offers a Martial Arts Program that incorporates a belt ranking program for both adults and children. The community will allow for families to join together in their fitness journeys. Tapout Fitness Miami will also be offering personal training and specialized mitt training sessions.

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The state-of-the-art studio will include many details to deliver an elevated experience, such as an organic juice and coffee bar named Ringside Organics, a boxing ring, and showers, and lockers.

The new Tapout Fitness Miami studio is looking to open at the end of summer 2020. Currently, they are offering pre-sale rates and founding member prices that end on July 31. For more information, visit their website or call 305-676-2885. In the meantime, you can also follow them on Instagram at @tapoutfitnessmiami for free live workouts.

Tapout Fitness Miami, part of the Tapout Fitness franchise, is opening in downtown Miami at the end of the summer.