Lifestyle

The climate crisis can feel overwhelming. It is hard to feel like one person can have an impact. Now with the recently launched Generation Environment or Gen E phone app, becoming more climate-friendly is easier than ever.

Gen E is a climate fintech app that combines the tools of financial management apps, the perks of having your own philanthropy fund, and a social feed filled with the positive actions of a like-minded community stepping up to protect the planet.

The idea was started by Kristen Kammerer after she reconnected with her passion for nature and the environment.

"I thought about how I can make an impact on climate change,” said Kammerer. “It is hard to make lifestyle changes; even if you care about climate change, you have to be really dedicated."

Kammerer created Gen E to make climate change seamless and easy. Her goal was to automatically give back to the planet with every purchase as a way to stand up for what she believes in her daily life. She knew she had to seamlessly fit into other people’s lifestyles in order for people to adopt this climate action as an easy entry point in leading a more climate-friendly life.  

While it may be hard to avoid the way society is built, there are things we can do within our own lifestyles to give back even while taking from the planet. Now Gen E makes it easy to create a positive reaction and maximize your impact.

Once you download the app, you can tailor your support to vetted organizations working on climate solutions. It rounds up the change from your everyday purchases and donates it to the organization of your choosing on a monthly basis.  You can add more impact by planting trees, for example, and all their impact and tax receipts are stored in the app.    

Gen E allows you to take back some control and stand up for the planet in your everyday life by giving back to it – your way – every time you swipe that card.

"If you have the means, this is the easiest most impactful way an individual can take action on climate change,” said Kammerer. “This is the first step into living a more climate-friendly life. Once you see how easy it is and raise awareness of the environmental impact, it can be a positive snowball effect of starting to do more."

Download Gen E for both Apple and Google phones or find out more about the app by heading to generationenvironment.com.

For those of us striving for ripped abs or the coveted six-pack, let’s take time out to look at what’s underneath those abdominal muscles. The gastrointestinal system, also known as your GI tract or gut, has a lot to do with how healthy you are.

“Our gut plays a major role, not only in our gastrointestinal health, but in the health and well-being of the entire body,” says Dr. Lisa Ganjhu, a Clinical Assistant Professor of Medicine at NYU Langone Medical Center.

Get to Know Your Gut

Your microbiome is as much your body’s footprint as your DNA. It is unique to you.

Your microbiome is an ecosystem that resides inside your gut, specifically your large intestine (colon).  You are the host to 100 trillion microbes and you want to keep the good microbes happy so they proliferate and stick around. On the other hand, like a bouncer at your favorite nightclub, you want to discourage the trouble maker microbes from getting out of control.

Without taking a deep dive into human anatomy or advanced nutrition, the gut is often referred to as our second brain. Your gut and your brain are constantly communicating.  Your gut sends a message to your brain which then helps us to determine what, when, how much and how fast to eat and drink.

Your gut is where 90% of the body’s serotonin (the happy hormone) is produced. In fact most of our emotions are generated in our gut, not our brain. Since serotonin regulates our appetite, body temperature, sleep cycles and sexual desire, we definitely want more of this happy hormone.

Taking Care of Your Gut

So what foods can you eat to increase your levels of serotonin naturally to keep your appetite in check, body temperature regulated, sleep like a baby and boost your libido? Consuming foods that contain the essential amino acid, tryptophan, which aids in production of serotonin are lean protein like: salmon, chicken, turkey, eggs, spinach, nuts and seeds, dairy and soy products.

Regular exercise and exposure to light can also help increase your serotonin levels. In South Florida, we get plenty of natural sunlight, so get outside to soak up those rays for a minimum of 20-30 minutes per day. If you have any history of skin cancer, then obviously take precaution. People who hail from more Northern states can experience a depression known as SAD Seasonal Affective Disorder, during the winter season due to shorter days of light.

How to Reward Your Gut

Another hormone generated in our gut is dopamine also known as our reward hormone. Dopamine is a brain chemical or neurotransmitter that influences your mood, and is associated with pleasure and reward. And who doesn’t like to be rewarded? When your brain is expecting to be rewarded, the hormone dopamine is released. An imbalance in the levels of both of these hormones have been linked to anxiety, aggressive behavior, and depression.

For your body to make dopamine, consume foods that contain the amino acid Tyrosine. Tyrosine containing foods include almonds, bananas, avocados, beans, fish, chicken and eggs.

Balance the portion of animal protein on your plate by adding lots of plant-based foods: cruciferous veggies like cauliflower, cabbage, bok choy, broccoli and Brussel sprouts and don’t forget your leafy greens like arugula, collards, kale, microgreens, spinach, Swiss chard and watercress. All of these plant-based carbs help feed the good gut bacteria so they will stick around. Ditch the processed, refined foods full of fat and sugar to discourage those trouble making microbes from proliferating so they don’t take over the party.

You have put in the hard work to get those abs in primo shape, so be a great host to your gut microbes and eat the food that keeps them in balance and happy. Trust your gut, your body will thank you for it.

To find out more about how the Downtown Miami YMCA can help you achieve your health and wellness goals, please contact us at nutrition@ymcasouthflorida.org.

One of the latest health and wellness trends has come to Miami. You are going to want to try Endosphères Therapy, an innovative treatment that promotes muscle recovery and reduces inflammation.

Endosphères Therapy is a globally recognized treatment that is new to the US market.  A roller device composed of 55 silicon spheres makes up the Compressive Microvibration system, which generates low-frequency mechanical vibrations to rejuvenate, tighten, and tone.

The treatment is enriched with a sensor system, which is a pressure-controlled mechanism that allows it to accurately assess the amount of pressure applied in relation to the type of tissue and the number of sessions already completed.

This method delivers results in as little as one session and is a non-invasive treatment with zero side effects Additionally, the patented technology is backed by seven years of clinical research experience and has been proven effective in physical therapy, injury rehabilitation, and sports medicine. 

For athletes and fitness enthusiasts, Endosphères Therapy can help increase flexibility, relieve minor aches and pains, and promote faster recovery. A single session harnesses the mechanical boost that your body needs to restore homeostasis and aid in injury prevention. 

Endosphères Therapy optimizes body function and helps prevent injury by

• Reducing pain and inflammation
• Increasing circulation
• Boosting lymphatic drainage
• Strengthening immune function
• Reducing fibrous tissue
• Improving muscle tone 

Try Endosphères Therapy for yourself with esthetician Amy Peterson at Skincare by Amy Peterson in Miami Beach.

Mother’s Day is this Sunday, May 9, and if you are stumped on what to get mom, don’t sweat it, we got you covered. From tie-dye essentials and phone chains to a customized bicycle, gift mom with anything from one of these locally-based brands to show her your love and appreciation and possibly win points as the favorite child in the family.

Live & Let Dye

We are addicted to Live & Let Dye and have a wardrobe to prove it. For the active mom, the workout T or workout towel is the perfect addition to step up her gym look. Or opt for a T-shirt or hoodie from their best-selling Spider collection. You can also try punching up her kicks with the brand's tie-dye shoelaces.  All pieces are hand-dyed with love in Miami by founder Andrea Carneiro. letsgetdye.com @letsgetdye 

Monde World 

Monde World’s #CountYourBlessings Phone Chains are a must-have item that mom might not know she needs, but trust us, she does. Created by Aliette Monde an artist, designer, and magic maker, one of our favorites from the collection are the heart chains, which feature 124 heart-shaped beads, in Red or Opaque,  Pink Sparkle, Pink Pearl, White Pearl, or Clear,  (totaling at approximately 22” inches long) that are all charged with crystal-infused holy water enhanced with seasonal flower essences, essential oils, and colognes. These high-vibes chains will allow mom to be hands-free and stylish while manifesting her dreams as #124 is an Angel number that comes as a message that cooperation and hard work are needed for the manifestation of your dreams. You can customize your chain with a saying, name, initials, or whatever your heart desires. etsy.com/alittemonde, @mondeworld_

Mumi Design 

Moms are often on the go which sometimes leaves little time for getting in all the nutrients they need to keep themselves nourished and in optimal health. Mumi Design’s Single Does Kit helps to solve that with their convenient, mess-free solution for taking powder supplements (such as protein, collagen, or pre-workout powders) on the go. Featuring 7 single-dose pouches and a wide mouth funnel for a mess-free transfer, the pouches are safely stored in a zip-up bag that is compact to fit into a purse, gym bag, tote, or glove compartment. Mumidesign.com, @mumidesign

OIYA

Gift mom and feed a child with the OIYA, a line of handmade accessories founded by Miami-based Brazilian model and entrepreneur Priscila Zoullas. OIYA donates a portion of each purchase of their colorful jewelry ranging from bracelets to earrings and necklaces to Share The Meal (an initiative of the United Nations World Food Programme). shopoiya.com, @shop.oiya 

Vivelo Bikes

Handmade in Wynwood, Vivelo’s handcrafted classic city bikes, beach cruisers, and choppers are one of a kind, just like mom. Choose from 16 different frame color options, fork, rims, tires, spokes, light, stem, handlebar, grips, brakes, crank, pedals, chain, chain cover, fenders, saddle, saddle springs, stickers, and seat post in all different colors making it totally customized to mom’s likes. Vivelo.com, @vivelobicycles  

As we emerge from multiple waves of the pandemic, people are looking to not only change their nutrition habits but their lifestyle habits. The one app to help you achieve your ideal summer body and find a fit companion is the TeamUp Fitness community.

Numerous blogs will tell you the basics: stay hydrated, workout plans, diet tips, and how to record your progress. An article by Shape presented a 30-step plan on how to achieve your ideal summer body, which includes nutrition plans, varying workouts and training with a workout buddy.

However, TeamUp Fitness is the one resource you'll need to get your summer body back. The app was launched as a social, lifestyle, and fitness connection dating platform and has continued to develop into a place where the fitness community can come together - especially during a time when gyms are slowly opening back up, people are realizing they've lost their healthy habits and gained weight from the pandemic, and people are trying to get back into going to the gym and fitness centers or even picking back up their at-home-equipment.  

All the plans presented above and across varying blogs are available in one place on the TeamUp Fitness App. Features of the app include a section to connect with a nutritionist who can create the ideal diet to drop some of those pandemic pounds. Another feature is the chance to connect with Fitness trainers who are available to provide workout tips and develop a workout program based on your fitness goals.

"The fitness world is filled with hundreds of different nutrition plans and workout plans. However, the TeamUp Fitness app brings all the expertise of the fitness industry into the palm of your hands," said Frank Peperno, Chief Marketing Officer of TeamUp Fitness. "This one app provides users leading-class expertise from personal trainers and nutritionists to help everyone achieve a healthy lifestyle and get that Summer Body you've always wanted with the right team and partner."

TeamUp Fitness is available for download today on the Apple Store or Google Play Store.

Inflammation and soreness are a normal part of intense exercise training for most athletes. While small bouts of inflammation are beneficial for muscle repair and growth, too much inflammation can negatively affect the recovery process. Often times people turn to NSAIDs (e.g. Advil) for soreness relief but these drugs are associated with negative GI symptoms and can impair training adaptations.

Here are a couple of dietary and lifestyle tips to help you decrease inflammation, recover optimally, and improve your exercise performance.

Don’t Fear Fats

Healthy fats can help your body fight inflammation and promote muscle repair. Some excellent sources of healthy fats include nuts, seeds, avocados, egg yolks, olive oil, and fatty fish. Omega 3 fatty acids help protect cell membranes from damage and promote muscle repair. Fatty fish such as salmon, mackerel, herring, anchovies, and sardines are an excellent source of essential omega 3 fatty acids.

Limit Alcohol Consumption

Consuming alcoholic beverages in large quantities can promote inflammation. It is important to remember that alcoholic beverages should be consumed in moderation. It is recommended no more than one serving for women and two servings for men per day. Alcohol has also been shown to significantly disrupt sleep which can further impair the recovery process.

Get Proper Sleep

Athletes require at least eight hours of sleep per night for optimal performance and injury prevention. Without proper recovery with a good night’s sleep, more inflammation is promoted in the body through increased stress in the body. If you feel you are not improving in your training, then make sure to track your sleep quality. There are many sleep apps available now that can help you not only track how many hours you are sleeping but your sleep quality per night. 

Consume Nourishing Carbohydrates

Having sources of whole grains in your diet can help fight off inflammation. Some excellent sources of nourishing whole grains include quinoa, brown rice, oats, whole wheat breads and pastas. Avoid consuming large amounts of refined carbohydrates which promote inflammation such as white rice, bread, crackers, cereals, cookies, pastries, etc. and consume mostly whole grains. 

Eat the Rainbow

Eat a colorful variety of fruits and vegetables which contain essential nutrients and antioxidant polynutrients that fight inflammation in the body. Each color of the rainbow has a specific benefit. For example, the polynutrient in blue foods like blueberries contain polyphenols such as anthocyanins, quercetin, and resveratrol which promote cardiovascular support, improve insulin sensitivity, and enhance cognitive function. Be sure to increase the consumption of these colorful plant foods during heavy training periods! 

Try Turmeric 

Turmeric root has been medicinally used for thousands of years. The yellow pigmented root contains a compound called curcumin which is responsible for its powerful anti-inflammation effects. To enhance the absorption of curcumin in the body, combine it with black pepper which enhances absorption by 2000%. Curcumin has been shown to be just as effective or MORE than the popular over the counter NSAID drugs!

Work with a Licensed Dietician

If your goal is to improve performance, prevent injury, and decrease inflammation, working with an experienced sports dietician can help you on your road to success! Nutrition is never “one-size-fits-all” so working with a dietician to create a personalized nutrition protocol is essential for meeting your performance and wellness goals.

Click here to book a FREE 15-minute consultation to see if we are a good fit for you!

Visit our website for free resources and recipes and receive special offers by signing up for our newsletter at www.NextGeneration-Nutrition.com.

While sports leagues took a backseat for much of 2020, the training never stopped for some athletes. Robert Green-Carter, founder of DARCHorse Basketball Training and the Downtown Miami YMCA’s very own Basketball Skills Instructor, stayed busy throughout the pandemic. He spent a lot of time working one-on-one with his clients around Miami, but he recognizes not everyone had this option available. As gyms start to reopen, adult sports resume and March Madness is on your mind, here are Robert’s four potential mistakes to avoid while getting back in the game:

1. Doing Too Much Too Fast - A common mistake among people returning to activity after an extended layoff is trying to do too much too fast. Understanding that you won’t get it all back in one session, one week or possibly even one month goes a long way in ensuring you avoid an injury that could put you on hiatus once again.

2. Train With A Purpose - Many people get caught up in the trendy new exercise/drill they see on instagram when this actually may be counter productive to your own specific goals. If you’re an athlete competing in a sport that requires speed perhaps it may not be best to incorporate specific activities that will slow you down. A basketball player’s program should look much different from a bodybuilder’s. Train like an athlete to move like one.

3. Not Focusing - The importance of being focused and detail oriented can’t be over stated. One of my favorite stories is about NBA star Jayson Tatum who began training when he was 13 years old and for the entire first month of his training he only did jab steps without taking a SINGLE SHOT. That tremendous focus and attention to detail paid off immensely as he is one of the most polished players in the entire league. Master one thing and then move onto the next. That’s what separates the good from great.

4. Not staying the course - Perhaps the most important thing in any training program and life in general is understanding that success isn’t linear. You’ll have days where you feel and perform great and others where it’s the polar opposite. The sooner you come to the realization that it’s not a sprint, it’s a marathon, the more likely it is that you’ll ultimately stay on track to reach the goals you set for yourself. Don’t give up!

If you need more direction in your training, schedule some time at the Downtown Miami Y! You can come for open gym time, train with Robert one-on-one, or join his small group skills clinics to refine your game. Skills clinics take place every Tuesday nights at 6:30pm and Saturday morning at 11:15am. Each session focuses on a specific functional training movement. You’ll practice developing the new skill and then apply it into real game scenarios. Call 305.779.9622 for more information.

Last year, we were forced to face physical and mental health challenges like never before. As the global pandemic began to impact every aspect of daily life, the majority of regular wellness routines went out the window. Now, we’re finding ourselves in a new year and facing similar circumstances but with a new attitude. If you are resolved to prioritizing your health and wellness in 2021, you’re not alone. According to Allainz Life annual New Year’s Resolution Study, 57% of Americans also have health and wellness as their top area of focus.

So how do you put it into action? Living a healthy lifestyle can sound like a big undertaking and achieving total wellness can seem unattainable. The truth is there’s no picture perfect conclusion. Choosing to prioritize your health and wellness means you’re embarking on an ongoing, active process of seeking out a balanced lifestyle that’s personal and individual.

The Global Wellness Institute defines wellness as the active pursuit of activities, choices and lifestyles that lead to a state of holistic health. It goes beyond the physical health like nutrition, exercise, and weight management and includes both mental and spiritual health, too. It’s multidimensional and dynamic, so if general wellness feels overwhelming start by breaking it down into smaller brackets and focus on making decisions that will work together to enhance your life as a whole.

Some examples of wellness dimensions according to the National Institutes of Health include:

• Physical – taking care of your body for optimal health and functioning now and in the future
• Intellectual – expanding knowledge and skills, maintaining curiosity about learning
• Emotional – understanding and managing your feelings, values, and attitudes
• Social – maintaining healthy relationships, contributing to your community
• Spiritual – finding purpose, value, and meaning in your life
• Vocational – participating in work that is consistent with your values, goals, and lifestyle
• Financial – managing your resources, preparing for short-term and long-term needs
• Environmental –understanding how global and personal surroundings affect your well-being

Making healthy choices in your life doesn’t need to have an all or nothing approach. Don’t worry about being perfect. Acknowledge the areas of your life you want to improve and start paying attention to the choices you make. Take control of your actions and you’ll improve the quality of your life.

Looking for inspiration to get started? The Greater Miami Convention & Visitors Bureau, dedicates February 1st to March 31st as Miami Health & Wellness Months under the GMCVB Miami Temptations Program. They partner with local business to offer special promotions that keep the community engaged and tourists entertained. You can find tempting offers on health and wellness activities from biking to beach cabanas, massages to manicures, pool lounging to rooftop yoga – all with health and safety guidelines in place.

Included in the GMCVB Health & Wellness Months is a Free 3-Day Guest Pass at Downtown Miami YMCA with unlimited access to the gym, fitness center, and group exercise classes at no charge to you. Classes include indoor cycling, yoga, circuit training and more! Just call 305.779.9622 to grab this deal now through March 2021!

Valentine’s Day is just around the corner and we have the perfect plan for you. 2021 is a year of change, so why settle for the same old bed & breakfast or brunch? Let’s take it to another more personal level: a morning workout date with your partner! 

Let’s leave the restaurants and picnics for later and start the day with some sweat and endorphins. The entire routine could be done at your house, the beach, or even the parking lot of the restaurant you will be eating after this workout. And let’s face it a pre-brunch workout will leave you guiltless from all of the chocolates you will be eating.

Try this full-body partner on Valentine’s Day:

Partner Plank Hop-Overs

One person is in plank position while the other partner jumps over and lands in a squat. Try 10 jumps each, for five rounds.

WheelBarrow Push-Ups

Get in a high plank position while your partner holds your legs in the air. Maintaining this position, perform push-ups while your partner performs squats, at the same time (tip: both you and your partner should be going down at the same time). Do this until failure and then switch. Repeat five times.

Back-to-Back Squats

Stand back to back with your partner and drop into a low squat at the same time (your back will be supporting your partner's back, so you need to trust each other for this one). Try 15 squats, then hold a 30 second squat with your partner, and repeat four times. Let it burn! 

Squat Hold with High Knees‍

Do a squat and hold it with both arms extended parallel to the floor while your partner will perform high knees. But here’s the fun part, the person doing the high knees should touch their partner’s arms with their knees. Do this for 60 seconds and then switch. Repeat four times.

Seated Ab Circles Clockwise

Sit in front of your partner with your legs out in front of you, knees slightly bent. You will both lift your feet off the ground and draw a circle in the air with your feet, moving in a clockwise direction, while your partner is doing it at the same time, around your legs. Do this for one minute, and then switch to the other direction. Repeat four times.

Though the COVID-19 vaccine rollout holds out hope for an eventual return to normalcy, the near-term challenges of safely staging live performances remain real.

In December, Miami City Ballet tackled this challenge with its outdoor production of “George Balanchine’s The Nutcracker in the Park” in downtown Doral.

For its 2021 spring season, MCB extends this model further – bringing dance to South Florida neighborhoods with “To Miami, With Love,” a series of pop-up performances set in iconic locations including Lincoln Road, Fairchild Tropical Botanic Garden, Wynwood, Vizcaya Museum and Gardens, Miami Design District, and The Underline.

Admission to the performances is free, though tickets are required. And all performances adhere to the health and safety measures implemented by each locality or individual business. For those unable to attend in person, the pop-up performances will be freely distributed on MCB’s social media channels beginning the week of March 8.

“As a cultural institution, we wanted to demonstrate our love for this city that really made us who we are,” said MCB artistic director Lourdes Lopez. “When COVID hit, we thought we are not going to let go of our desire to thank this city, instead we will find other ways of doing it.

“And the idea of pop-ups came up. What better way than to go out and dance in all the iconic places this mosaic of the city has to offer?”

MCB and partnered with New World Symphony to perform on Lincoln Road on Jan. 30, as a nod to the historic Miami Beach beginnings of both organizations.

“Before this horrible pandemic, the 35th season of Miami City Ballet was going to be a love letter to Miami, and we still wanted to find a way to give back to the community, give people a chance to take some time to relax,” said Cameron Catazaro, a former MCB school student who joined the company as a Corps member in 2019.

When the pandemic forced the cancellation of MCB’s season, Catazaro quarantined at home in Maryland. During downtime, he began work on “A Lovely Feeling,” a pas de deux set to the plaintive prelude of Giuseppe Verdi’s opera, “La Traviata.”

“It came naturally to me to choreograph,” Catazaro said. “The music we dance to is why I love to dance.Locating the music and then imagining the steps that would work for it was the fun part for me. Seeing the music play out through the dancers is what I really love.”

Verdi’s music especially moved him.

“I would play it during quarantine while doing puzzles,” he said. “Every time it would catch my ear, and I would put the needle back and play it again.”

The pop-up also includes new work by Miami City Ballet Corps dancer and choreographer Julian Goodwin-Ferris.

“For this project, I really spent a lot of time studying the musicality of Balanchine’s ‘Square Dance,’” he said. “Balanchine has such interesting ways of sometimes following Baroque music’s structure.”

His new work, “Realized Inner Voices,” is a two-part pas de trois set to the music of 18th-century composers Georg Philipp Telemann and Jean-Marie Leclair.

“Realized Inner Voices,”one of his first choreographies, was inspired by a visit to Vizcaya Museum andGardens, where his ballet will be performed on Feb. 5.

“Vizcaya feels like a villa you would see in Italy, but it is also a mix of different styles and eras of European history,” he said. “Vizcaya’s mash-up of different European art is, in a way, similar to ballet that is choreographed today. Influences and ideas ften come from the large mix of the choreographers and ballets that came before, but the steps still trace their origin to the Italian court.”

• WHAT: “To Miami, With Love” pop-up performances
• WHEN: Jan. 30-Feb. 21
• WHERE: Venues throughout Miami-Dade County
• COST: Admission is free, but tickets are required
• INFORMATION: MiamiCityBallet.org/popups

*This article was originally published on Sun Sentinel by Sean Erwin and can be found here.

Therapists often counsel clients in working on what they can control, thoughts and feelings, actions within their direct control, and letting go of the rest.  It is a difficult practice but appears again and again in the mental health lexicon, think about the AA serenity prayer:

“Lord, grant me the serenity to accept the things I cannot change, The courage to change the things I can, And the wisdom to know the difference.”

These concepts are rooted in a long history of wise teachers who described these concepts in different ways you may not have heard of, so let’s take a deep dive into the history of what made this concept popular and effective.

Buddhism and Taoism are philosophies that encourage letting go of attachment in order to feel better, get more done, and enjoy more.

Let’s start with a quote that really encapsulates it, from Lao Tzu, the founder of Taoism, which says,

“In letting go, it all gets done,”*

Now this sounds counterintuitive until you put it into practice. Think about it this way, have you ever been so stressed about the amount on your plate that you could not start anything?  That is exact opposite feeling this quote is trying to invoke, so let’s work backwards from there. Think about how difficult it would be to do a yoga class with all of your muscles tensed.  The idea is that trying too much is just as bad as not trying at all.

Which leads, conceptually to the idea of an attitude of non-striving or achieving without focusing specifically on the achievement, which allows you to relax.  Think about your workouts, no doubt you have had some where you were so focused on the outcome that it was zero fun, but then you take a Zumba class with Cat Medina and suddenly before you know it you are smiling and shaking and forgot you were working out and burned a couple hundred calories at least. That is the concept of non-striving.  To focus not on the goal so much that you forget the moment you are in.  The moment you are in is very important, and you will never get it back.

Taoism and Buddhism share the concept of non-attachment.  Now this is a funny one too, but its very similar to non-striving, and less heartless than it sounds.  It’s not that you no longer care about anything. It is just that you allow things to come your way without emotional reactions.  

A Study in the Journal of Adult Development showed that emotional non-attachment in university students was positively correlated to,

“wisdom and self-actualization.”

The same study also showed that mindfulness was also a path to access some of these same benefits.  

This is a way of experiencing the world around you for what it is, and not taking personally what is happening. The idea is to detach meaning from things you cannot control like a car accident making you late when your boss is expecting you. It is easy to think that the Universe is against you, but it is more likely that it had nothing to do with you. It is okay to be disappointed and have emotions, however to try to allow more and attach less will help make situations out of your control easier to manage. This concept can help make your emotional existence more steady and therefore more peaceful.

Think about a boat out on a nice Miami day, with little chop, when emotions are less choppy or less affected by each storm, the boat is smooth and you get where you want to go easily. This is the it all gets done part,  that’s where it starts to come together and you start to be able to do more while stressing less. However, if a storm comes, and you attach your emotions to that storm, and say things like this is happening to me because, or why does this always happen to me, the waves start up, and the boat has a harder time moving through.

Meditation and mindfulness are awesome tools to start to calm the emotions and let go of the circumstances around us we cannot control. Try this excellent beginner guided meditation by the Brighton Wellness Centre, UK.

*Translation Laozi, ., & Minford, J. (2018). Tao te ching (Daodejing): The tao and the power.

Whitehead, R., Bates, G. & Elphinstone, B. Growing by Letting Go: Nonattachment and Mindfulness as Qualities of Advanced Psychological Development. J Adult Dev 27, 12–22 (2020). https://doi.org/10.1007/s10804-018-09326-5

This past year has been, well, a ride.  No matter what your opinion on any of it, no doubt you have encountered someone on the other side who you just did not understand. Or maybe someone who was unkind to you about your opinion.

This can take a toll on your mental health, relationships, and self-esteem.  So where do we go from here?  A great place to start is with empathy or trying to put ourselves in someone else’s position emotionally.  All of us have probably felt the same way about this year: fed up, misunderstood, maybe angry at some point. Start there.  Start with an emotion you know is universal regardless of peoples’ opinions. Likely even the people who have gotten under your skin the most have felt these emotions as well, and knowing this common ground may help soften some of your frustration.

Take a minute for the relationships that matter most to you that have been strained. Family members, long-time friends, or people you expected to always be close to. Write down their best qualities, or better yet, write down a time they were there for you that meant a lot to you. Remember that this is why you have a relationship, and why you want it to stay strong regardless of differing viewpoints.

Remind yourself that you are not a mind-reader.  We have all been guilty of assuming we know why people have chosen to believe what they do.  Sometimes they tell us out loud, but often they do not.  Try to notice when you are making an assumption about a belief and remind yourself you would not want someone to do the same to you.  This might help you feel more at ease with a differing opinion. Just like with anxiety when we jump to the worst-case scenario we tend to feel overwhelmed and emotional, but when we think of the many other possibilities of why something is happening, it becomes a much more manageable situation emotionally.

Expression is okay, aggression is not.  When you feel yourself start to get aggressive with your own opinion, check yourself.  It is good to be passionate, however often when we are aggressive with our thoughts and feelings, we tend not only to not convince others, we tend to alienate others.  Think of this especially when talking with loved ones. With the many difficult subjects on the table in the last year, this may take patience, but it will be worth it in the long run.

Empathy is putting yourself in someone else’s shoes.  So thinking for a moment about how others feel is the key to coming back together.  In order to bridge the divide, we have to do the work of remembering how it feels to read an upsetting comment before we post our own comment.  

Let’s talk about the uncomfortable truth: some of us may be so frustrated and exhausted we have stopped caring how others feel to a certain extent. It is okay to feel this way for a time.  This is human. Emotional fatigue is real, so take a break.  Turn off social media, don’t engage with someone who triggers you, limit your headline intake, whatever you need to restore that side of yourself. Be very honest with yourself so that you can take care of yourself if you need that.  When you start to feel less frayed, you can re-engage with more empathy and less frustration.

Take care of yourself. If you have had to forget yourself during this difficult year because of a job loss, a death, a difficulty of any kind, remember you deserve self-care. Find small ways to nourish yourself; a short meditation, a walk in the sun, a nice cup of hot tea at night, and build that habit back. Caring for yourself will allow you to feel more love for others.

Metta Meditation is a practice in sending peace and kindness to yourself and then others that helps remind you that we all essentially desire the same things in life.  Check out a nice guided beginner meditation for Metta that can help build empathy for others in your life.

Hey runners, I see you. I know you are bummed that live running races have been canceled. If things weren't already stressful enough, you might be struggling with the motivation to stick with your training - ask Ally Robinson, founder of Something Runderful and the new Downtown Miami YMCA Running Coach. As an athlete, certified personal trainer, and running coach, she gets it.

“We thrive on goals and finish lines,” says Robinson, “I know it's frustrating, but you can switch your mindset to think how much more time you have to plan, prep, and train for your next race. Utilize this time to become the strongest, fastest, and best version of yourself so when the next live event comes around ... you'll be ready to crush it!”

Here’s Ally’s list of how to stay motivated and focused on your fitness while live races are on pause:

1. Run a virtual race - Live races might not be happening, but the Miami Marathon has gone virtual. So put on your running shoes, grab your Camelbak, and recruit a couple of close friends or family members to cheer you on as you conquer 26.2 miles (without the crowds of people).‍

2. Switch it up - Start to add different types of running workouts and drills to your weekly routine. Include intervals, fartleks, hill repeats, stair sprint, progression runs, long runs, and recovery runs. Broaden your running skills and make yourself a more rounded athlete.

3. Set a new PR (personal record) - Take this time to improve your speed. Focus on running your fastest 5k or 10k. Once live events can happen again, you'll be flying to the finish line.

4. Incorporate strength training - Adding just a couple of days of resistance or strength training will prevent injury, aid with weight loss, build lean muscle, and make you a stronger runner.

5. Join a running program – There’s nothing like having a coach to hold you accountable. Look for a run training program to keep you motivated on track toward your goals.

Looking for a program to join? The Downtown Miami YMCA is kicking off an all-levels, 8-week running program on January 23rd to help you get on the road to your best 5k. It will include socially-distanced, small group training along with a personalized training plan and one-on-one run coaching sessions. Open to YMCA members and non-members!

There are so many more benefits to running than just getting a medal at the end of a race. Exercise in general has been proven to boost your immune system, and there has been no better time to prioritize your health. So keep on running!

There are many different diets, or as we prefer to say ‘ways of eating.’ Truth be told, we’ve tried A LOT of them in a quest to discover what works best for our own body. And that’s the key, not every style of eating is for everyone i.e. there is no one size fits all when it comes to food.  Whether it be based on your lifestyle, workouts, dietary restrictions, level of commitment, or other factors, finding what works for YOU, not your friends, not your partner, not your sister’s-cousin’s-co-worker’s-aunt, but you. 

With all that said, if you’re interested in trying the Keto Diet, you can kick it off on National Keto Day, which is January 5. The Keto Diet principles are based on a low carb, low sugar, high fat, moderate protein consumption. There are plenty of keto calculators online that can help you figure out your ratios, if interested. We’ve dabbled in Keto and found success with it. There are many different ways to “do keto”, but we prefer to keep it ‘clean’ focusing on high-quality organic, grass-fed meats, wild, fatty fish like salmon and sardines (yes, sardines!),  healthy oils, nuts and seeds, and getting our carbohydrates and fiber from lots and lots of low-starch veggies and leafy greens. Eating a plate of bacon, greasy burger, and creamer-laden coffee, while yes, still Keto, yet violates our personal health ideology. But again, if that works for you, you do you!

While eating whole fresh foods is always our goal no matter what way of eating we’re adhering to, let’s be honest, snack attacks hit. In honor of National Keto Day, we’re sharing some of our favorite keto-friendly snacks and treats that are keto-compliment and downright delightful. 

Savory

Prevail Jerky - The combination of protein and fat will keep you full so when hunger strikes, grab a bag of PREVAIL Jerky, which we love because it is devoid of harmful additives like soy, preservatives, sugar, nitrates, and MSG.  Using premium 100% grass-fed and grass-finished beef, it is gently sweetened with coconut sugar making it Paleo-certified, Keto-certified. Plut it is gluten-free and Celiac Certified, non-GMO, with no added antibiotics, no added hormones, no added nitrates or preservatives. They have unique flavors to choose from too, like Lemongrass and Umami. https://prevailjerky.com/ @prevailjerky

Fat Snax - Having a hard time giving up your cheesy cracker addiction? No problem. Simply swap them for Fat Snax, low carb crackers made from a base of almond flour, coconut flour, and butter. They are available in three flavors - Original, Cheddar, and Everything (But the Carbs!), are gluten-free and do not contain artificial ingredients, preservatives, or sweeteners. https://fatsnax.com, @eatfatsnax

Biena - We’re already a huge fan of Biena’s Chickpea snacks so when we found out about their new Biena Keto Puffs we had to give them a try. These new puffs are the first plant-based Keto Puff on the market, made from chickpeas and lentils and  5 grams of plant protein per serving. They have a satisfying crunch and texture but don’t expect a cheesy flavor like other artificially, toxic orange ones on the market, rather a mild and pleasing flavor. BienaSnacks.com  @beinasnacks

Daily Nuts & Fruit - We’ve never met a nut we didn’t like (some might say it’s an addiction), so grabbing a handful of roasted almonds has always been our go-to. What we love at these 72 hour Just Roasted Almonds is that they dry roast the almonds in small batches, steam roasted, which means no chemical processing once they receive your order, so they are as fresh as possible. Place your order, and they get to roasting and ship them to you all within 72 hours so you can get snacking. https://dailynutsandfruits.com  @dailynutsandfruits 

‍Lemonette - If you’re looking to dress up your veggies try Lemonette’s refreshing lemon-based gourmet salad dressing. These lemon-based alternatives to vinegar-, cream-, or soy-based dressings, Lemonette Mediterranean-inspired dressings are vinegar-free, gluten and dairy-free, vegan, non-GMO Project Verified, and contain no sugar (or sweeteners of any kind), no artificial colors or preservatives, and no MSG’s. Choose from four flavors including Mediterranean Herb, Italian Herb, Lemon Garlic, and Zesty Cumin, which can be used on warm or cold salads, as well as marinades for grilling sauces. https://lemonettedressings.com  @lemonettedressings

Sweet

Lily’s Sweets - If you think that you can’t indulge in chocolate while following a Keto diet, think again. Lily’s Sweets has a line of chocolate that is stevia-sweetened allowing you to get your fix. The company sources non-GMO and gluten-free ingredients harvested through Fair Trade practices and ensures every product is free of refined or processed sugars. From Chocolate Bars to baking essentials, and even dark chocolate peanut butter cups (our favorite), you’re sure to find something that satisfies your sweet tooth. https://lilys.com @lilys_sweets

So Nourished - Granola is our Achilles heel so thankfully we found  So Nourished, which offers low-carb, vegan, gluten-free, grain-free, and sugar-free granola snacks in four delicious flavors, Maple Pecan, Coconut Cashew, and Blueberry Almond. Snack on them out of the bag (our preferred method) or grab a spoon to eat as a cereal because no matter how you eat it, know you’re indulging in a good-for-you treat. https://www.sonourished.com @sonourishedinc

The Cookie Department - As much as we love these cookies, the story behind them is what got us. Founder Akiva Resnikoff had a successful line of functional cookies that contained protein, superfoods, caffeine, probiotics, and antioxidants. However, his wife, who had to adhere to a strict gluten-free and ketogenic diet as a result of traumatic brain injuries, couldn't eat them. So he formulated a line of gluten-free, ketogenic cookies in three irresistible flavors, Champion Chip (chocolate chip), Mint Condition (double chocolate mint), and Cake Walk (birthday cake).  This line is soy-free, GMO-free, corn-free, Allulose free, IMO free, and Kosher certified and have 1 gram of sugar and between 3-4 net carbs, depending on flavor. www.thecookiedepartment.com @cookiedept

Sweet Logic  - Like many, if it’s there we’ll eat it, which is great when it comes to fruits and veggies, but keeping a full cake around the house can be dangerous. Luckily, Sweet Logic offers single-serve Mug Cakes that allow you to exercise some self-control while digging into deliciousness. These keto-friendly mug cake mixes made with coconut and almond flour are gluten and dairy-free, have 1-4g of sugar, no artificial sweeteners or flavors, and are fun and easy to make. Try Triple Chocolate, Carrot Cake, Lemon Poppyseed, Red Velvet Cake, and others. https://eatsweetlogic.com @eatsweetlogic

Tidbits Keto Fun Bites Meringue Cookies - Sometimes you want a light yet sweet sensation and Tidbits Keto Fun Bites Meringue Cookies hit the spot. These sugar-free, lactose-free, gluten-free, soy-free, cholesterol-free, and non-GMO bites available in flavors like Cookies and Cream, Chocolate, Strawberry Mint Chocolate, and more, offer a melt-in-your-mouth delight. https://www.tidbits.fun @tidbitsfunbites

Wondering how to avoid a hangover? Put down the cocktail, stop reaching for the wine and skip the Sangria. It’s a surefire way to not wake up with a pounding headache and feeling sluggish. We know it might sound crazy after the year we had, but why not usher in 2021 focused and feeling your best by making it a dry January. 

We turned to Hilary Sheinbaum, Trend journalist, on-air host, lifestyle expert author of just released book,  The Dry Challenge: How to Lose the Booze for Dry January, Sober October, and Any Other Alcohol-Free Month, to learn about the benefits of giving up alcohol for a month (or more). Hilary told us that “some major benefits include saving money, losing weight and evaluating how you use your time (likely in a more productive manner when you aren't tipsy).”

Hilary notes that by not spending money on drinks (hello $20 South Beach cocktails), you can use that money toward paying off debt, or putting it towards something you’ve been working towards like saving for a house, or a dream vacation. 

Also, “Alcohol is also full of empty calories. A glass of wine can contain about 125 calories (and it's unlikely you'll be drinking one), so this can certainly derail fitness and diet goals when you are drinking. When you aren't drinking, however, you aren't taking in unnecessary calories, which can ultimately help you lose weight. (Also, hangover foods aren't exactly "good" for you),” says Sheinbaum.

If giving up the sauce seems like a challenge, here are some of Hillary's tips to help make it easier:

1. Put away the booze. You can hide them, store them with a friend or toss them away -- but, "Out of sight, out of mind" will usually help you avoid alcohol, at least at home.
2. Recruit a friend to partake in The Dry Challenge with you! Your Sober Month Support Squad can offer help, encouragement and keep you accountable along the way. (And you can do the same for them!)
3. Try something new! The nonalcoholic beverage industry is booming. Now, more than ever, there are a variety of nonalcoholic beers, wines and spirits to help you sip without a buzz. 

Speaking of non-alcoholic alternatives, we found five for you to consider. 

Sunwink Herbal Wellness Tonics - These fizzy, refreshing beverages with real ingredients like, whole herbal plants, fresh lemons and mint, provide a delicious and healthy alternative that not only will keep you hydrated, but also help to reduce stress, boost mood, and fight fatigue. https://drinksunwink.com @drinksunwink 

Ritual ZeroProof Tequila Alternative - You won’t have to miss your margarita thanks to this tequila alternative. With the flavor, aroma, and bite of tequila, you can mix up your favorite tequila-based libation sans alcohol or calories. https://www.ritualzeroproof.com,  @ritualzeroproof

Damrak 0.0 Virgin Gin - Handcrafted in the heart of Amsterdam, Damrak Virgin 0.0 is distilled from 10 botanicals, including Valencia & Curacao orange peels, ginger, lavender, cinnamon, and lemon peel. With these gin-inspired flavors you won’t miss your Gin & Tonic.https://www.damrakgin.com @damrakgin

Sipp - Skip the hard seltzer and reach for Sipp, USDA-certified clean soft seltzers, infused with Camu Camu, the world’s most Vitamin C-rich fruit loaded anti-inflammatory compounds. Choose from fruit and herb flavors like Vanilla Spice & Everything Nice, Berry Mint Condition and Sweet Ruby Riot. https://enjoysipp.com  @enjoysipp

101 Cider House - If you’re looking for a natural buzz, open a can of 101 Cider House, juices pressed in small batches and then fermented and aged for 3 months until they evolve into a naturally alcohol and certified probiotic, cold pressed beverage. So while not technically alcohol-free, 101Cider House creates cans of refreshing flavors like Cactus Rose (apples, cactus pear, basil, hibiscus, lemon peel) and Gunpowder Guava(apples, green tea, guava) that are still healthier alternatives. https://101cider.com @101cider

In a 2021 world, the tried-and-true New Year’s resolutions seem to hit a little different. As you reflect on the past 365 days and look to an uncertain start to 2021, there’s no better time to decide what you’re ready to leave behind and how you want to move into the New Year. While some people took the COVID-19 quarantine as an opportunity to better their health, the stress, loss, anxiety and grief that affected us all didn’t always lead to the same result.

So, where do you start?

In a world full of quick fixes and fad diets, Jessica Santiago, Downtown Miami YMCA Healthy Lifestyle Specialist & Trainer, is far too familiar with these conversations. In addition to being a group exercise instructor, personal trainer, and wellness coach, Jessica has over 15 years of experience in the food and beverage hospitality industry. One resolution she has seen time and time again? Dry January.

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Dry January dates back to January 2013, Alcohol Change UK kicked off their first campaign with 4,000 participants. Fast forward seven years later, 100,000 participants signed up and 4 million took part in January 2020. The intent behind the campaign was created with the best of intentions, urging people to abstain from alcohol for a month to reset after the holidays. Although the big question of the matter is “can a month alcohol-free really make a difference long-term?”

“You might notice better sleep, an increase of energy, more money in your pocket, the list goes on, but in 31 days you will not improve your overall health outcome,” Santiago says. “With the likes of fad diets, cleanses, and detoxes you can’t expect to figure out what works best for your body if you aren’t educating yourself first to a healthy, balanced, mindful lifestyle.”

“My challenge for you, instead of going from all to nothing in a Dry January challenge, look at your current lifestyle,” says Santiago. She encourages you to ask yourself questions such as, “Do I have a healthy relationship with alcohol, my body, with food, my work/home life balance? What can I do to improve it?”

Jessica recommends to start by creating SMART goals for the next 30/60/90 days and even as far as six months and one year goals. “Once you experience your first few wins, the longevity of your health should outweigh any instant gratification because you know where you started, how hard you worked to get there. Building a strong foundation for a healthy, balanced lifestyle takes time, more than the month ofJanuary.”

Wellness doesn’t have to end after 30 days. Limiting your potential is the first mistake we make when evaluating our goals and taking on new challenges. Rewrite the conversation, see how far it takes you.

Need help setting SMART goals? Every new member at the Downtown Miami YMCA receives a complimentary Healthy Living Orientation to assess your current body composition and movement patterns to help you create a personalized pathway to lasting change.

For more information, visit https://ymcasouthflorida.org/downtownmiamiy/

When it comes to feeling good, looking good plays a major role. And after the year we’ve had, we can all use a little pampering. There is a new beauty destination in Brickell, one that gets you glam head-to-toe in 60 minutes flat, under strict safety protocols. At DashBar you receive three treatments of choice all at the same time. 

DashBar is an oasis on the second floor of the Brickell Heights building that is an escape from the hustle and bustle of city life. Before stepping into the elevator you are greeted downstairs for a protocol check. First, hand sanitizer is given, then your temperature is taken, followed by an extensive list of questions regarding your health. This is to ensure the health and safety of the DashBar team as well as your own. 

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After a quick ride up to the second floor the doors open and we’re pretty sure your mouth will drop at the incredibly chic decor. It’s hard to know where to look first as everything is so eye-catching. From the pink and gold diamond pattern wallpaper, the pink and white striped wall with the words Fast, Casual, Beauty illuminated, the Future Is Female and angel wings neon signs, to floral wall installations, everything screams to be photographed for the ‘gram. Every last detail has been thought of down the pink towels and even the pink caps on the nail polish remover bottles, no detail was overlooked here.

Upon checking in for our services, we were informed that DashBar is equipped with hospital-grade HEPA air filters, that UV-C lights have been installed in the HVAC system along with Aroma360’s innovative AirBioTech360 formula that reintroduces probiotics back into HVAC post electrostatic spraying that occurs each night with hospital-grade disinfectants.

With the modern, busy women in mind, DashBar offers three services at once. Speed and efficiency is kind of our thing so we were excited to check it out. We chose the Blowout, Manicure Pedicure combo and truly felt that like we got the royal treatment with 3 stylists tending you at once. (They are all masked and wearing face shields).

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The treatments are done in, yes, you guessed it, pink, patent-pending salon-spa chair, PollyDashBar™, which are incredibly comfortable and allow for the stylists to easily maneuver around each other and from side to side to get from your left hand to your right for the manicure. Additionally, we love that all products used are non-toxic, vegan, cruelty-free, and eco-friendly and they carry products with the safest ingredients. 

Blowout services with manicure and pedicure included start at $115, Lash Extension with manicure and pedicure included start at $195, Facial with manicure and pedicure included start at $155. Each service menu has a plethora of upgrades like a reparative foot mask or deep conditioner or you can stick with the Collective options, the basic service, though nothing is basic about it.

So if you’re in need of a pick me up, are pressed for time, or simply don't have the patience to sit for multiple beauty treatments, and want to ensure that you’re in a safe space, dash on over to DashBar. 

DashBar is located at 25 SW 9th Street. For appointments, which are required, call 786-633-0336 or visit www.theDashBar.com or @theDashBar.

“Pandemic” or “Lockdown?” The former being Merriam-Webster’s “Word of the Year” for 2020, the latter being the top word for 2020 according to Collins Dictionary.

But in the middle of the the pandemic lockdown, the phrase many individuals became pretty familiar with was “Mental Health Awareness.”

Stress, anxiety, uncertainty - you name it, came crashing down all around us. Finding ways to manage all of those uncomfortable feelings was certainly top of mind. We’ve discussed in the past on how things like pets, art, or simply getting outdoors can help with mental health. But meditation is something many folks tried in 2020.‍

*RELATED We Asked 17 Miami Trainers How They Practice Mental Health‍

If you’re new to meditation or are experienced and looking to mix things up, Modern ŌM’s Mindful January Challenge is something we are recommending you give a chance.‍

*RELATED 5 Tips on How to Achieve True Emotional Gainz‍

The 31 days of mindful practices challenge from Modern ŌM will feature over 31 expert facilitators from around the world. The professionals, curated by Modern ŌM founder Myk Likhov, will give participants insight into mindfulness and is perfect for those looking to: 

• Get better at managing stress in an uncertain world
• Start a daily ritual of self-care that improves your quality of life
• Learn new tools that will help you access joy and ease more regularly
• Grow with a community that supports your personal transformation
• Help raise the planet's vibration, starting with yourself

If it wasn’t already apparent prior to 2019, 2020 made us all realize that being healthy isn’t just the physical, it's the mental as well.

For more information on the Modern ŌM Mindful January Challenge, visit https://www.modernom.co/products/january-challenge