Kylea Henseler

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.

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.

It’s been a while since most Miamians have hit the club, but the pounding music and neon lights of Rukus Cycling in Coral Gables will make riders feel like they’ve stepped into a super-healthy discotec. 

The cycling studio on Giralda Ave has only been open for about a month, owner Vanessa Bauer said, but it’s already gaining a following. With five instructors and multiple classes each day, Rukus gives riders plenty of opportunities to get their sweat on and patrons will leave sweaty.

Rukus offers two class types, Prime and Surge, to fit into individuals’ busy schedules. Prime classes, said Bauer, are 45 minutes long and feature lots of intervals, while Surge classes are just as challenging but condensed into 30 minutes. The studio also offers a breakout room separate from the main class studio which hosts a few bikes and a monitor and allows riders to take pre-recorded classes at any time or even stream programs from Rukus’ partner, Peloton.

Bauer, a former professional dancer, said she got hooked on Rukus after visiting their studio in Orlando with a friend and decided she had to bring one to Miami. The Coral Gables location, she said, is the first franchise in South Florida.

New patrons get their first ride free at the studio, and there are a variety of membership options to choose from, ranging from $68 per month for four rides monthly to $168 for unlimited rides with added benefits like unlimited Peloton screenings and retail discounts.  

The studio is taking COVID precautions, which are displayed for patrons on a standing sign in the studio lobby. The sign indicates that bikes are spread apart, an air purification system is in use, and that Rukus gives riders the option to have shoes and gear pre-staged for a contactless pickup before class. 

Amenities include lockers, men’s and women’s restrooms and showers, a filtered water station, cycling shoes, towels, and drinks available for purchase. There is also a retail section selling branded merch, and the studio is a Lululemon affiliate.

Riders will definitely work up a sweat during the classes, and for competitive individuals, a screen at the front of the classroom displays rider stats. The music is poppy and upbeat, and instructors mix in climbs, sprints, and upper-body work for a well-rounded experience. The room is even surrounded by color-changing lights, which almost (keyword almost) makes riders forget they’re working out. 

For more information on Rukus Cycling, head to their website or find them on Instagram at @rukuscoralgables.

While healthy eating is a goal for many Americans, it can be hard to know exactly what this entails. Supermarkets are full of foods with labels promising "clean" this, or "healthy" that', creating a minefield of messaging that can be difficult to maneuver.

Oftentimes food labels are nothing more than marketing tactics designed to convince consumers the product is healthy, or at least, better than the alternative. But a closer look shows than many of these labels really don’t mean much at all. Here are 5 food labels that might sound healthy, but actually have a different meaning when grocery shopping.

Part of a Healthy/Complete/Nourishing Breakfast

Some variation of this slogan is a common fixture on the packaging of children's cereals and other processed foods, along with an illustration of whatever said food may be, and a piece of fruit, a glass of water, and maybe a side of protein. Here’s the thing: if the product in question is in fact part of a healthy breakfast, it may not be the “healthy” part. Next.

Cage-Free

According to USDA Guidelines, eggs “labeled as cage-free must be produced by hens housed in a building, room, or enclosed area that allows for unlimited access to food, water, and provides the freedom to roam within the area during the laying cycle.” So, quite literally, they cannot be kept in cages. However, considering the guideline doesn’t specify how much space each chicken can get and allows for “cage-free” hens to be kept fully indoors, it doesn’t really mean anything at all.

A similar offender is “free-range,” which requires hens to have continuous access to outdoor space but does not specify how much space. While eggs may be a great source of nutrients, their labels are often nothing more than marketing wordplay.

Hormone Free/ No Hormones Added

This label, commonly found on just about every chicken and pork product in the grocery store, needs to be read a little closer. According to the USDA, “hormones are not allowed in raising hogs or poultry.” So, pretty much all of it is hormone-free, and the per regulation the small print below this pointless claim likely says something along the lines of, “Federal regulations prohibit the use of hormones." So, while this claim is true, it is utterly unimpressive.

Low Fat/Reduced Fat/No Fat

To be fair, these products likely are lower in fat than their full-fat alternatives, but why remove the fat in the first place? The Acceptable Macronutrient Distribution Range (AMDR) recommended by the US government for fat is 20%-35% of daily calories for adults over 18. Though not all sources of fat are nutritious, a healthy adult that isn’t adhering to a particular diet doesn’t need to worry about axing this macro completely; on the contrary, fat is officially recognized as an important part of a balanced diet. While the processed food this label is slapped on may indeed be unhealthy, taking the fat out of it probably doesn’t make it any better. It might even make you think, “What are they replacing the fat with?”

Vegan

If something is vegan, it simply does not contain animal products. While this label is very useful for individuals whose goal is to avoid eating such products, it does not in any way determine the nutritional value of the food and should not be read as “healthy.” Case study: Oreos are vegan.

Protein is an essential part of any diet, but even seasoned fitness enthusiasts may still have some questions about this vital macronutrient and the best way to work it into a healthy day of eating. How much do you need, and how much is too much? And, If you’re a vegan, can you get enough?

To answer these questions and more Lisa Dorfman, a board-certified sports and performance nutritionist and author also known as The Running Nutritionist®, chatted with STAY FIT 305 all about sources of protein, when to consume it and how to know how much you need.

A former professional triathlete herself, Dorfman has been in the nutrition industry for over three decades and counseled clients from all walks of life. Olympic, professional, and college athletes have relied on her counsel, and she has served as a celebrity nutritionist for the stars of movies such Gone Girl, Avengers, and Iron Man 3. And, spoiler alert, Dorfman is a vegetarian- so if there’s no meat in your kitchen, you’re definitely in good company.

How much protein do you need...?

Put simply, it depends! The exact amount of protein an active individual needs each day can vary from person to person, but according to Dorfman it can range from 1.2 to 2.4 grams per kilogram of bodyweight (remember: 1 kilogram is about 2.2 pounds.) For reference, an average 150-pound individual should shoot for at least 80 grams every day.

...And what factors affect this?

A variety of factors affect exactly where you should fall on the scale of how much protein to consume per kilogram of bodyweight. Athletes who perform highly anaerobic activities such as heavy weightlifting, boxing, or sprinting will find that they need more protein each day to help their bodies recover.

“If you're doing a lot of high-intensity work where you’re just ripping apart your muscles,” Dorfman said, “then your needs will most certainly go up.”

Sleep patterns and stress levels can also affect how much protein you need, as “stressing out” or not getting enough sleep can make it difficult for your body to recover from the day. Further, Dorfman says, individuals consuming a lower amount of calories per day need more protein to make up for this deficit.

“The less you eat,” she said, “the more protein you need because then all of a sudden you rely on protein (as opposed to carbohydrates and fat) more as an energy source.”

How should you work protein into your daily diet?

You might want to forgo that 16-ounce steak dinner in favor of a more balanced approach to eating protein over the course of the day, Dorfman says. The best way to go is to eat this macro a few ounces at a time, “little by little,” to ensure your body always has what it needs.

According to Dorfman, chowing down on a protein power snack is especially important after a workout. Shakes, bars, and smoothies, she continued, are all quick and easy ways to get some protein in your system.

What are the best (and worst) sources of protein?

Lean meats and plant-based proteins, Dorfman said, are some of the healthiest sources of protein out there. Lean chicken, turkey, and pork are great, as well as fish and grass-fed beef. Vegan options such as quinoa, peas, whole grains, beans, and more make the cut too. And that whey (or pea) powder sitting in a tub on your counter? A-ok, says Dorfman. In fact, protein powders and bars are great sources of protein when you’re running out of time.

Now, what’s not on the list? First of all, Dorfman suggests saving marbled meat for the holidays. She also warns against vegan products designed to mimic meat and noted that not all foods marketed as “vegan” are actually healthy.

“Some of the vegan burgers out there,” she said, “have more fat than a regular beef burger, or more sodium and saturated fat.”

Finally, she said, a good rule of thumb is to make sure you can see the protein you’re eating. If it’s covered in sauces, oils, or breadcrumbs, it probably isn’t the best option.

Can vegans get enough protein?

Heck yes, Dorfman says. Animal and plant proteins can be equally nutritious, but vegetarians and vegans may need to monitor their intake more closely to ensure they get enough.

“Vegetarians can certainly be healthy,” she said, “if you do it the right way.”

When it comes to whole foods and sources of plant-based protein, she said, vegans and vegetarians have “oodles of variety.”

What are some common misconceptions about protein?

“(A) common misconception,” Dorfman said, “is that you can eat as much as you want and not have repercussions.”

While some individuals need more protein than others, there is such a thing as “too much.” Eating more protein than you need, Dorfman said, can lead athletes to feel “weighed down” or even dehydrated.

A good way to know if you’re getting the right amount of protein, she said, is simply look in the mirror and ask yourself a few questions. How is your muscle tone? Are you catching colds easily, healing extra slowly from injuries? Is your hair falling out, skin clear? If so, you may want to consider adjusting your diet or working with a nutritionist.

“It’s a quality of life evaluation,” she said. If you’re eating well, you’ll probably feel well too.