Lifestyle

The coronavirus pandemic has introduced feelings of uncertainty surrounding working out in gyms and studios, whether gyms are open or closed where you live. Regardless, you aren’t the only one who may be panicking. Your fitness routine has likely shifted in some shape or form, and you might feel like you’re stuck with a pair of dumbbells and a yoga mat, wondering what’s next.

Lynsee Hee Kyeong, creator of Body By Lynsee and the 21-Day Challenge, sat down with STAY FIT 305 to discuss all things at-home fitness. Check out her five tips and tricks to make your at-home workout space work for you.

1. Try something new during this time.

Rather than stressing out about the lack of equipment or schedule change from being home with the kids, consider other options for new activities you can participate in. Whether that’s swapping out dumbbells for laundry detergent or gallons of water, or swapping out heavy lifting for calisthenics, there’s a variety of exercises you can do with what you have. The best thing you can do is to get creative, experiment with high-intensity interval training, or try out some live workouts on Instagram until you find a style that works best.

2. Use exercise as a form of getting mentally focused.

With the current state of the world, navigating a structured schedule can feel overwhelming. Using exercise to keep your mind focused can help with monitoring stress, anxiety, depression, or other feelings you may be experiencing. Set aside a designated time to do your workouts, get an accountability partner, and stay consistent.

3. Develop your alone time.

If group fitness was your primary motivator before, take this time to hone in on your skills and how you can conquer your mind. Or, look for other ways that you can count on other accountability partners or friends to keep you motivated. There are various workouts that can be done virtually, whether it’s live-streamed workouts or participating in a group challenge.

4. Invest in at-home exercise equipment intelligently.

You don’t necessarily need an extravagant amount of equipment to get a good sweat on. Just be adjusting your timing, tempo or tension can change the amount of work you put into each session. For example, slowing down your squats or hip thrusts with a resistance band can start to feel much heavier than your typical bodyweight squats. It essentially forces a different kind of recruitment in your muscles and how they develop. You can purchase a pair of dumbbells for arm exercises and a separate pair for leg movements, without having to buy a whole set. Try to find something that will challenge you, however. Otherwise, you might as well be throwing up cereal boxes in the air.

5. Work within the space you have.

Surprisingly, you can get in a sweat-torching workout without needing much space at all. Plyometrics and high-intensity interval training (HIIT) are really great for minimal space because you only need about 3 to 4 feet of room. Or, take your workout outdoors and get some fresh air at the same time. Try intervals of running or sprinting by running for 1-minute and jogging for 30 seconds and repeat the process for 15-20 minutes. You can even get your kids involved to keep them active as well.

No matter where you’re located or what your resources are, you’re perfectly capable of making a positive out of this situation. If you need a little motivation or you’re not sure where to begin, Lynsee Hee Kyeong’s 21-Day Challenge begins August 10 and includes 3-weeks of step-by-step workouts, a nutrition guide with meal planning tips, a grocery shopping list, and community access for accountability. Check it out at bodybylynsee.com.

Living in Miami we all love a good lewk…even at the gym. Hair, nails, face, the whole nine. Before this year, the trend has been moving more and more towards a perfectionism that almost seemed unreal, between updates in aesthetic surgery, photoshopping, Instagram filters, as well as curating specific photographs for your Instagram feed, superficiality appeared to be a new religion.

I’d like to pause here to define superficiality. Superficiality is not just the enjoyment of the surface things; the material, fashion, image, money, looks, but the elevation of the surface over the internal. It isn’t necessarily that people individually were doing this, but it seemed that society was moving in that direction. There were certainly examples of counterculture questioning the race to Lambos and lipo, but it was getting undeniable that the airbrushing and the keeping up with that famous K-family was getting more and more prevalent among everyone we knew. Instagram influencing was becoming the new norm, and most of us were thinking, why not just embrace the false eyelashes and over-the-top flashiness of this new 2019 life.

Then 2020 rolled in. Suddenly a mask on your face meant that half your makeup wouldn’t be seen. Half of your social life wouldn’t even happen. Half of your workouts might not even happen. Your hair might not get done, it might not be safe for your nail tech or you to get your nails done as often. Or maybe you lost some (or all) of your income and you just had to reprioritize what parts of your routine really mattered. And maybe it turned out, you didn’t actually miss getting your nails done. Maybe you felt better not fretting over putting your full face of makeup on every day. Maybe you remembered you actually like your face without some of the goop. Guys seem to be experimenting with home barbering and facial hair out of boredom and curiosity.

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Another thing that has happened since the year has gone full-on Jumanji.  Previously preoccupied with full social lives, full employment levels, secure health and stable economies, social injustice may have seemed in the past like it would work itself out. Or at least that was what most people who were unsettled by different current events told themselves when no action appeared to be taken en masse against large corporations or corrupt people who did wrong against one another. With time on our hands to spare, and glaring reasons to speak up, we have had to reexamine what really matters in our society, causing us all to ask, is it time to go further than skin-deep?

What’s funny is, and I am sure that females reading this piece will understand instantly, is this is a debate that feminism has had for ages: enjoying the visceral things in life and the deep spiritual things in life are not mutually exclusive. Meaning: you can wear a full face of contoured makeup and fight for social justice. The question I am posing here is this; Are we ready as a culture to stop elevating the visceral at the expense of the deeper conversation? Or even more important; Are we ready to stop pitting the two against each other?

The last several years have been not only superficial with looks but also superficial with labels. People tend to label people who are into their looks, fashion, or fitness as stupid or vapid, and I would encourage everyone to look again and try to drop those stereotypes and labels. Spirituality and inner depth tend to get a bad rap of being hokey and “woo-woo” but it doesn’t mean those people can’t have major drip on the gram too. Being one dimensional is almost impossible, and as much as we want to call each other out, we need to try to see how we are alike and try to come together and go deeper.

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Enjoying fitness is so much more than enjoying looks as STAY FIT 305 so often talks about, and enjoying lewks is great too, because image is a part of who we all are, but it may be a healthy thing for our society to be moving away from the elevation of the outer being over all else. A healthy integration of all of the parts of ourselves, including looks, body, personality, emotions, values, and relationships can help balance us internally and mentally.

The external is so easy to compare that it can easily create a question in your mind of your value. However, the internal is intangible and invaluable. The internal is available to fight battles on behalf of the struggles of others. The internal is something that can be questioned by others but cannot be defined by others. In this way the internal counters the external so that if you begin to question your value based on someone else’s image, you remember the intangible value of both of your inner existence and remember there is no real comparison, you both have an intangible value as humans, and no longer see each other as competition, but as companions in this wild ride. 

With the weight of the world weighing down on us this year, more people are experiencing high levels of stress and anxiety than ever before. When stress runs unchecked it can have serious negative health consequences leading to things like headaches, problems sleeping, chest pain, and even worse: a heart attack or stroke.

Luckily, there is one thing you can do that is guaranteed to relieve stress and anxiety: exercise.

Exercise and Stress

Exercise is considered by health experts to be vital for mental fitness. When your body feels better, your mind will too as exercise releases endorphins and neurotransmitters that lead to a better mood, better sleep, and improved cognitive function.

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Studies have shown that just 5 minutes of exercise stimulates stress-reducing effects and regular exercise yields less overall tension, a stable and positive mood, more restful sleep, and higher self-confidence. All things that indicate less stress in the body and on the mind.

Exercise and Anxiety

Unfortunately, stress is a normal part of everyday life, but anxiety disorders are a little more serious and are actually the most highly diagnosed mental illness today. About 40 million adults in the US have generalized anxiety disorder or GAD. Luckily, exercise can be extremely beneficial to those who experience anxiety as well.

For example, studies show that 10 minutes of walking outside can quickly elevate a depressed mood and lessen the physical effects of anxiety. One vigorous exercise session can quickly eliminate symptoms of anxiety and depression for several hours and a solid exercise routine can help reduce symptoms over time.

Exercise teaches the brain to better cope with stress, leading to active people having less risk for anxiety and depression as well as a better ability to deal with life’s stressors when they come along (because let’s face it, they always do). If you don’t know where to start, try a brisk walk a couple of times a week, find the form of exercise that you find fun and enjoyable, recruit an exercise buddy to help keep you motivated and consistent, and consider hiring a knowledgeable trainer to get you on a workout routine that is right for your body and goals.

Sources:

1. Exercise for Mood and Anxiety, Proven Strategies for Overcoming Depression and Enhancing Well-Being, by Michael W. Otto, PhD, and Jasper A.J. Smits, PhD (Oxford University Press, 2011)
2. How stress affects your health. American Psychological Association. https://www.apa.org/helpcenter/stress. Accessed March 5, 2019.

We are used to being sore after the gym. Sometimes we even get excited about it, earmarking some new exercise or class after we feel a good burn the next day so we can try it again and get gram-worthy results.

But think about it, were you always this way about your fitness? I bet there were some days in the beginning that the soreness made you want to stay home the next day and chill in sweatpants (back when home in sweatpants was not mandatory).

What about the famous runner’s high? How many awful runs did it take you before you actually attained it? Because I’ll tell you, I had many cramps prior to hitting that elusive endorphin kick. Emotional and mental health progress akin to those gym gains, you have to get comfortable with getting uncomfortable in order to see the results. try these concepts for some real emotional growth.

Just like fitness, it's great to start small and build up slowly.

Take, for example, a mental concept we’ve heard a lot about lately: boundaries. When you return to the office, you can start by simply saying, “Hey, Susan, I think we should probably not talk shit in the break room, it got me in trouble last time.” A simple, honest statement that does not blame the other person and sets a clear boundary, and gives your work buddy a chance to show you that they respect your boundary is a great place to start. Is it uncomfortable? Yes, but it allows you to also establish your needs, and you can work up to telling your fun cousin you have to stop lending him money for his business ideas----once you have built up your boundary muscles.

Try, try again.

When you are practicing a concept, like meditation for example, and find it is difficult, rather than giving up, do what works for you in fitness. Try finding a podcast, YouTube video, group, or coach to guide you. There are many teachers to help you on your way, you don’t have to flounder on your own, and just like fitness trying different methods can help you find works what is best for you.

Find a buddy.

Just like a good workout buddy, think about having a friend or family member you can count on to be objective about your mental state and let you know if something seems off, and vice versa. Being open about mental health can be scary and is often stigmatized but it is so important that it is worth the initial uncomfortable conversation. Find someone you can be comfortable enough to start slowly expressing what your normal looks like so that if you start to feel off, they can help you get back to home base. You don’t have to disclose every feeling at once, and you don’t have to open up to everyone, certainly not anyone you don’t trust. Just start slow and see how they respond, a good friend will be receptive, and likely will feel comfortable starting to share with you as well.

Sometimes, you need a break.

Sometimes there are going to be difficult emotions by nature of making progress with mental health. Realizations about unhealthy relationships you need to let go of, habits you have to change, even moving, or taking other opportunities can bring up sadness, regret, and resentments that you may need to express and process. It may feel bad at the moment and may even cause you to question whether you are doing the right thing, but it is a normal part of progressing mentally and emotionally. Just like soreness does not mean you should stop working out, uncomfortable feelings do not mean you should stop progressing with emotional growth. However, similarly to working out, where the actual pain is a clear time to take a break, intense negative emotions are a sign you are at a stopping point and it may be time to set a solid boundary with a particular person or take a break for a day or two from something.

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Find an expert to help.

When things are really overwhelming, seeing a therapist to help you work through it in a systematic way is similar to having a personal trainer who can guide you through physical growth. They help you identify your most important goals and are well trained in the best ways to get you to them so that you can alleviate that stress. All therapists have higher education in theories and treatment modes that help clients to meet objectives, and many of these theories have been backed by research. Like trainers, you can look at their backgrounds, specialties, and philosophies to see which one will be a good fit for you. Much like personal training, not every session will be enjoyable, but sessions will bring you closer to the progress that you want to make.

Keeping your mind fit the same way you keep your body fit will hopefully be the way we look at mental health in the future, and so much information is out there to get you started, so start small, find a buddy, a coach, a therapist, or start wherever makes the most sense for you.  Just keep in mind that just like fitness, any goal worth reaching is not going to be without a little struggle and sweat, but trust me, you will like the results.

Burnout is rough, and it feels like 2020 is going down in some serious flames. If you weren’t feeling burnout already, it’s likely you are now. If you are in a high-stress or helping profession, burnout just comes with the territory and can affect the way you perform at work. But we get mixed messages about how to deal with it and often mishandle it or just suppress it altogether.

The first step is to recognize the warning signs of burnout. Often people cannot tell burnout is coming on until more pronounced behavioral changes occur like irritability, changes in sleep patterns or appetite, headaches, or increased alcohol intake. However, you can start to track earlier signs. If you start to notice a small drop in productivity over a couple of days, a few days in a row of tardiness to work or a late start to zoom meetings or notice that you are starting to forget what you are doing mid-task, these are all early warning signs that you are starting towards a bigger burnout.

If you can halt the progress earlier on, we can avoid some of those later, larger problems which tend to come with bigger consequences. How do we halt early burnout? If you have receptive managers, this is always a plus; start by letting them know you may need to either rework your schedule to allow for a longer lunch break or start later to get a bit more sleep to recharge or need assistance with smaller tasks.

If it is absolutely the type of work you must do yourself, it may be something that you either need to A) power through and finish so you can have a day off at the end of the week or B) take a day off so you can focus better once you’ve recharged. That sounds counterintuitive if you feel like you already have more work than you can handle, but if your mind or body has already given you signs it is shutting itself down, not taking a break at some point soon means you are bound to crash and burn.

What if you are already in full burnout mode? If you are already snapping at coworkers, showing up an hour late, working through lunch, staying on your work computer until 8 pm, and pulling your hair out, drinking whiskey in the backyard in tears? That is a harder nut to crack, but not uncrackable.

First, you really need to evaluate how you got there. Boundary setting has got to be something you consider from here on out in any job and from now on if you choose to stay in this one. The first person you must set boundaries with is yourself. You have to show up on time, you have to eat lunch and recharge, you have to take on projects you have the energy for and be honest when you are completely overwhelmed. This will be difficult but will be the only way to dig yourself out of the hole.

Now, beyond what you do with your coworkers, it’s also important what you do with yourself and your loved ones. Sure, whiskey tastes great, but endorphins last longer. You have to make time to exercise and get your heart rate up 3-5 times per week. COVID-19 has seriously decreased the amount of exercise people have been doing, which has increased the amount of anxiety mental health professionals have seen immensely. Make it a point to do 30-45 minutes of cardio at least 3 times per week, no matter what.

Limit the booze, especially on a stressful workday. Drinking during stress reinforces alcohol as a coping mechanism and creates a habit of dependence on alcohol versus other healthier coping mechanisms when you are feeling overwhelmed. Choose hot tea, fizzy water, or one of the new sober-curious elixirs like Kin, or Ritual as a substitute while you journal, color, or do a puzzle with the family to take your mind off of the workday.

Actually eat meals and do not do it while you are working or multitasking. Eat breakfast at your table sitting down before you open your computer. Try not to do your work in the same place that you eat. Designate a different area of your house for work if you can. If you go into an office now that the quarantine rules are relaxed never eat at your desk. Even if you feel pressure to do so from your coworkers or boss. Even a 15-minute break away from the desk will do wonders.

For that matter, leave your phone at your desk during that time as well, just sit and eat, outside in the sun if you can. Think about the breeze on your face, the taste, and texture of your food, the smell of the food or the fresh air, the time it took to cook, or the crispness of the veggies in the salad. Turn it into a mindfulness exercise, going through each of the five senses until your break is over. Expanding each flavor into a meditation will create space in your day you never knew you had and will make lunch so much better than shoving your UberEats in your face while you mindlessly send another email back to accounting.

When you head back to work try to stay as focused as possible on only work, but if you find yourself with your mind wandering, don’t scroll through your phone every five minutes then back to your computer alternating for hours and barely do a thing, leaving work left over for tomorrow, that will only stress you out more. Use a timer app to help you stay on task and use the grayscale setting on your phone to make it less distracting, then when you’ve spent 50 full minutes of productivity give yourself a 10-minute stretch, meditation, or bathroom break to recharge. Then look back at how much work you achieved and take stock.

Congratulating yourself helps reinforce good habits and keeps you on track. It also keeps positive energy going counteracting feelings of overwhelming. A small piece of chocolate, a shot of Cafecito, or a quick gif to a friend about what a badass you are before you do your next 50-minute stretch can be a good productivity reward.

When you go home for the day, or when you have finished working for the day, put all of your work paraphernalia out of sight. Mentally close the book on the workday and prep yourself for personal time. Remind yourself that you will have plenty of work time during the next shift to get any other work items done and that you are capable and competent.

Make sure you plan pleasurable activities for yourself throughout your workweek solely for enjoyment. Not because you should study more or be a better person or because mom thinks you should learn a new language or whatever, but because you genuinely enjoy it. Life is meant to be enjoyed.  

Beat the burnout and come back better.

Somehow it’s mid-June and that means that Father’s Day is right around the corner, as in this Sunday, June 21. While you may have to have a socially distant day with Dad, don’t forget to get him something to show your appreciation for all that he does for you. Whether you’re looking for a gift for Dad or another important father figure, or just an all-around cool guy, we found eight options for the active and wellness-minded fella.

1. FitFighter

Designed by an Army veteran, who post-army joined a local volunteer fire department, FitFighter Steel hose Home Gym Set, is a strength and conditioning system built out of real fire hose. Available in 5 – 25 lbs, the steel hoses allow you to carry, throw, drag, and lift them without concern for their durability. Plus, they come complete with iOS workout app, safe for kids, and perfect for at-home workouts. $59-159, fitfighter.com

2. KleenWraps

These personal, reusable, wraps made with antimicrobial treated materials that reduce odors, inhibit bacterial growth, and provide a safe barrier from bacteria and viruses left behind on surfaces are perfect for the gym, biking and beyond. Wrap them around dumbbells cardio equipment, use them on Citibike (or any shared bike) handles to ensure a slip- and germ-free workout. They even work over shopping cart handles. The Wrap Set, $14.99, kleenwraps.com

3. Slyde Handboards

Surf’s Up! After months of our beaches being closed, Dad will appreciate The Wedge, a sleek, lightweight, built-to-last, and designed-for-speed bodysurfing hand-board. It’s great for every-day surf and a whole lot of fun. Sylde Wedge, $169.99, slydehandboards.com

4. Revtown

Dad jeans? We think not! Dress dad in a stylish pair of Revtown jeans, a performance denim brand that offers the comfort of an athletic pant, but with the look and feel of designer jeans. Not sure what size? Gift him with a gift certificate and allow him to utilize the site's online proprietary digital tailor so he can size himself with 96% accuracy in just four clicks. Shopping and style made simple. Revtown jeans, $79, revtownusa.com

5. Rheos Floating Sunglasses

No more sunglasses lost at sea. For the guy who spends time on the water, Rheos polarized sunglasses feature a lightweight frame material that is 20 - 30% lighter than standard sunglasses, so if they go overboard, they won’t sink when they hit the water. An added bonus, Rheos donates a portion of proceeds directly to nonprofit organizations that defend US coastlines and waterways. $55, rheosgear.com

6. dpl Flex Pad

If Dad overdid it while working out, this flexible medical-grade infrared light safely stimulates blood circulation, relaxes muscles, accelerates healing, and relieves pain associated with many physical ailments. The convenient wrap design fits the contours of different body areas comfortably and will provide relief in just 20 minutes. Great for sports injuries, arthritis, neuropathy, sprains, Carpal Tunnel Syndrome, neck and shoulder stiffness, sore back, ankle swelling, tissue repair, he’ll be feeling better in just 20 minutes. $199, revivelighttherapy.com

7. Beast Box

Make skincare simple with this grooming set that includes Peppermint Lip Balm, Sandpaper Scrub Bar Soap, Balanced Face Mask, Beast Black Candle, Beast Bottle Liter, and Everyone Wash Refill Pouch as well as a travel size. Use code BEAST2020 and receive 20% off (site-wide) as well as get a free beast bottle on all orders of $50. Beast Box Set, $149, getbeast.com

8. Toast™ Vodka

Vodka made with coconut water? Yes, please! Gift Dad a bottle of Toast, the world’s first ultra-premium, unflavored vodka made with coconut water. Toast Vodka is 100% corn-based, six times distilled, gluten-free and non-GMO. And it’s from Miami. $24.99, toastvodka.com

Your metabolism is basically your body's ability to utilize and produce energy more efficiently. It's no secret that everyone wants a faster metabolism. But how can you ensure yours is running quickly?

1. Resistance Training

The more muscle mass you have, the more energy your body has to burn at rest, therefore increasing your body's metabolism. Doing strength training exercises with or without equipment is a great way to build and conserve muscle mass, keeping your metabolism strong and steady.

2. Move More

Neat stands for Non-Exercise Activity Thermogenesis. That's a fancy way of saying the-stuff-you-do-that-isn't-exercise-but-still-burns-calories. One of the best ways to increase NEAT is to get up more often. For example, try adding a walk into your routine every morning and/or evening. Or if you work a desk job, get up for more frequent walks around the office (or for now, around the house). Whatever you do, moving more = faster metabolism.

3. Eat Enough

Caloric restriction and crash dieting all work to slow your metabolism. Our body's goal is to maintain homeostasis at all times. In order to do that, it has to resist change. The lower your calorie intake goes, the slower your body will metabolize as it tries to conserve energy and resist change. That's why a lot of times, I have to build a client's food intake up before I can safely cut them down.

Another thing to keep in mind is that height, weight, gender, and even genetics all play a role in the speed of your metabolism. For example, males burn more calories on average than females and taller people more than short. Take control of the factors that you can change instead of worrying about the ones you can't. Movement and good quality food are always your BFFs!

Gyms can finally reopen their doors on June 8 in Miami Dade, and I for one, am doing burpees with joy. Well, maybe not that happy, but I am excited to get back to the gym and lift some heavy stuff! I can only handle so many backyard training sessions doing lateral raises with gallons of water and front squats with my dog.

I know I'm not alone because I get calls from people every day asking me, "Coach when are we opening up?" And while I am happy everyone is excited as me to get back in the gym, the veteran coach in me sees the danger in this enthusiasm.

At Live Free Crossfit we officially closed our doors on March 12, thinking we would be closed a week or two at the most, but as of today, we have actually been closed almost 12 weeks!

That is 11 weeks longer than I advise people to rest when they finish a training cycle. After one week most people are fully recovered neurologically, mentally, and physically and they can jump right back into lifting heavy. 12 weeks is a long time to be out of the gym, and a lot can change in your body during that time. Even if you stayed active by running, doing calisthenics, and yoga, the rigors of resistance training are very different. 

Basically, it's like you are starting from scratch and as a beginner, your frequency, intensity, training type, and volume must reflect that to avoid injury. Frequency is how often you train, intensity is how hard you train, training type refers to cardio or strength training, and volume or time is the measurement of how much work you are doing for a given movement during a training session. This is better known as the FITT principle.

The type of (T)raining you choose will help determine the other three components of the FIT principle.

FIT for Cardio

When we think of cardio exercises we are referring mostly bodyweight and mono-structural movements like running, rowing, biking, and swimming. There are many other forms of cardio, like boxing, wrestling, and Jiu-Jitsu to name a few, but for the sake of this article, we will stick to these commonly known ones.

Frequency

Cardio workouts can be done more often than weight training because it doesn't put as much strain on your nervous system, and you aren't bearing the load of your full body weight except when running. Running should be done with more caution and less frequency early on because of the amount of strain it can put on your joints. As a beginner or someone who hasn't done anything over the quarantine period, starting with 3 training sessions a week is good because it gives you a day of rest between workouts. If you have been running often than you can get away with performing cardio workouts 5 to 6 times a week as long as they are at the proper intensity.

Intensity

Your intensity, in the beginning, should be minimal. If you have been doing nothing at all you can start with walking, a slow jog, or an easy bike ride, row, or swim. As you accumulate volume over the weeks you can begin to increase intensity naturally. Using a heart rate monitor is a good way to monitor your intensity. In the beginning, aim to stay around or under 60% of your max heart rate (220-your age = max heart rate), and after a couple of weeks, you can start to move towards the upper end of your range or 80-90% of max heart rate as long as you monitor your volume.

Time

Time refers to how long your sessions should be. At lower intensities, your sessions can be longer in duration, so in the beginning, if you are walking you can do it for 30 to 40 minutes a day, but if you are doing anything more intense than walking I would suggest 15-20 minutes for a few weeks before increasing to higher time frames or intensities. A good rule of thumb is to increase by 10-15% increments. So if you run for 15 minutes the first week you should shoot for 16-18 minutes in week 2.

Beyond all of that, how often you do cardio will also depend on finding something you enjoy. If you abhor running, maybe just doing the minimum you have to do to stay healthy is what you aim for, but if you find something you love to do, you will do it more often.

FIT for Strength Training

Frequency

Like cardiovascular training, beginners should only start with about 2-3 days a week. Unlike cardio, lifting weights can put more stress on your nervous system and leave you sore for longer, so you'll want at least one rest day in between workouts...more if you get very sore. Start with a balanced full-body workout for the first couple of weeks so you don't overwork any one muscle group and develop connective tissue injuries like tendonitis.

Intensity and Time

Determining intensity and time for weight training is different than cardio because strength training doesn't affect your heart rate the same as cardio and you don't spend as much time under tension during your workouts, so the way you measure it will be reflected in weight, sets, and reps.

If you are a beginner or just coming back after a long layoff, you should look to build stability, neuromuscular efficiency, and endurance in the first couple of weeks. Look to use lighter weight with fewer sets and high repetitions: aiming for two or three sets of 12 to 20 reps.

After a couple of weeks of higher rep sets, you can begin to increase to a moderate amount of repetitions at heavier loads. Shoot for 3-4 sets of 8-12 reps.

If your goal is to continually build strength, increase to heavier weights with fewer reps and more sets as you continue to get stronger. Finally reaching 3-5 sets of 4-6 reps. This should be at least 6 weeks after you started if you remained consistent over that time period.

This kind of progression allows your body to adapt over time and will help you avoid overuse injuries and plateaus.

Conclusion

As you can see, the type of training you do will determine the amount of time and intensity you spend doing it. At our gym, we will be alternating the type of training every day between cardio, strength, and skill work allowing our members to slowly build up their nervous system, connective tissues, and stamina. This approach will minimize injuries and allow for faster progress, ultimately leading to our end goal which is a happier, and healthier lifestyle.

You can't stay healthy if you get injured jumping back in too quickly, so take your time coming back. If you make your goal consistency over intensity, you will see better results and your body will thank you in the long run.

Over the past five years, my husband and I have moved from New York to Portland to Miami and most recently, the Bay Area. I have had many different adventures in the fitness space and actually spent my longest haul in Miami. Miami is the place I was able to establish myself as a trainer, acquire certifications and build strength and confidence at my local gym in Aventura. It took a bit of time, but the Miami Fit community became home to me and I was so sad to leave everything it has to offer behind.

When you live in a new place, it takes time to acclimate, to make friends, find your way and truly begin to make a life for yourself. As we are about to make our sixth move, back to Miami in a few weeks, I began to bubble up with excitement and joy of rejoining a community I know and love so much. When you live in the same place for a long time, you have the tendency to focus on the negative aspects of your surroundings (HELLO I-95 & Crippling Heat), but when you leave a place like Miami, it’s like a break-up; you only remember the good. And, there is SO MUCH GOOD.

Here is a list of the TOP five things I missed about the Miami fitness community.

Atmosphere: Miami is home to some of the most beautiful beaches, hotels, and parks in the world. I miss getting up on a Saturday and working out on the Beach or with STAY FIT 305 or Beat The Gym in a park while the summer rain pours down. I miss running through South Pointe Park and then diving into the ocean before returning home sandy, dewy, and tan. Miami is truly a paradise that fuels your need to sweat.

RELATED 5 Reasons To Wake Up And Stretch

Post-workout Fuel: I miss Juice Bars like Miami Squeeze or Under The Mango Tree. It seemed like a healthy and delicious space was on every corner. It helped to make takeout a happy/healthy experience.

Inclusiveness: Coming from New York, I was always floored at how fitness brands in Miami are so inclusive. Everyone gets together, sweats together, and allows a seat at the table. In 2015, things began to shift. Big fitness brands like Soul Cycle were moving in and it was such a blast to be able to bounce around and take other instructors classes all over town.

Events: STAY FIT 305 events at the Eden Roc, Carillon, and Loews were always otherworldly experiences. To be able to sweat in a space where the atmosphere takes your breath away is something I missed tremendously!

Athleisure Boutiques: The athleisure boutique is my happy place. I miss perusing Restless Soul Shop or Flying Lizard Boutique. I probably spent most of my money on leggings, but it was well worth it! I still wear most of my purchases five years later.

RELATED Restless Soul: The Athleisure Boutique That Will Change Your Life

Miami, you are beautiful, colorful and I cannot wait to come home! Stay safe Miami.

Even if you took care of your skin while sheltering in place, chances are your skin is screaming for help. If you’re looking to get your post-quarantine glow on and revive your complexion, we have two new local places for you to check out.

Sana Skin Studio

This skincare escape in the heart of Wynwood, not only offers goal-driven, customized facials using clean product lines, but also has a shop carrying cult-favorites from brands like Naturopathica, Pai, Ursa Major as well as wellness products, all of which you’re going to want to snatch up. Right before quarantine began, we had the opportunity to experience The Superglow facial, one of the dreamiest we’ve had. The facial has it all - brightening peel, massage, gua sha, microcurrent. The 70-minute skin (and soul) soothing treatment left us calm, relaxed, and glowing.

Another Sana highlight is the LED Light Room where you sit for a 15-minute session under the LED light that helps calm inflammation and breakouts, reduce fine lines and promote circulation, all while listening to the most Zen guided meditation. Sana offers other facial options too, The Express and the Signature as well as affordable memberships and packages.

167 NW 25th Street. Follow @sanaskinstudio on Instagram for more information.

NKD.Beauty

The last outing we made before the lockdown was a visit to Vanessa DaSilva, the esthetician known to leave clients with an incredible glow. Located in Edgewater, Vanessa offers it all - from dermaplaning, microneedling, HydraGlow, Chemical Peels, Fibroblast, body treatments, and more. She’s a wealth of skincare knowledge and she delivered the glow we were seeking. Her facials are customized to your skincare needs and her results-driven medical facials do not disappoint. We got the works during our first custom facial, including dermaplaning, detoxifying pore treatment, HydraGlow, wet dermabrasion, a micro peel, and jelly mask. We left feeling rejuvenated and fresh.

If you’re not quite ready to venture out, but want to get your skin in check for when you do, Vanessa also offers virtual skincare consultations, where she will help you identify what products are best for your skin. Virtual consults are $30, the first facial is $99, and packages are available.

1900 North Bayshore Drive, Suite 206. Follow @nkd.beauty on Instagram for more information.

Shelter in place restrictions are lifted, but wearing facial coverings are required in some places and might be for the foreseeable future. While there has been some controversy over covering up, if masks are now going to be a daily wardrobe item, they might as well be stylish.

We found a number from local brands as well as some fitness companies who have switched gears to create stylish face masks. 

Miami Fit Wear 

With a wide variety of solids and fun prints for both adults and kids, this leggings company (that has a collaboration with Peloton) was one of the first to start making masks. They’ve outfitted first responders with their protective gear and are continually expanding their design offerings. From camouflage to bright pink lips with polka dot print, one of our favorite features is the pocket design that allows you to place a filter into if you choose. $15 single mask, $75 for 5, miamifitwear.com 

Mahina Bikinis 

Local bikini brand is using up-cycled nylon spandex from their previous collections to create facemasks with cotton/polyester blend on the inside in accordance with CDC guidelines. Like their swimsuits, the fabric prevents odor and growth of bacteria, fungi, and mold, and wicks moisture to keep skin dry and protected in active environments. We also love that 5% of every mask sale is being donated to Buddy Systems, a Miami-based organization that is working to provide food and supplies for the elderly, sick, and immunocompromised. And if you really want to take your summer swim fashion to the next level, match your Mahina swimsuit to your mask. $14, mahinabikinis.com 

Pitusa

Wynwood-based Pitusa has donated 200 masks to doctors on the front line in Miami and now is selling their reusable cloth masks made from cotton. These machine-washable masks have a pocket to optionally place a disposable PM2.5 activated carbon filter inside. Featuring the brand’s Inca-trim detailing and elastic ear straps, these are great for everyday outings. $3.50 without filter, $5.50 with PM2.5 activated carbon filter. www.pitusa.co 

Onzie 

Yogi favorite, Onzie, has also been resourceful in using upcycled fabric from their yoga clothes to create Mindful Masks, which are stretchy, comfort fitting, quick-drying, and breathable. They can be worn on their own or as a cover for N95 and filtered masks. Pack of 2, $24, onzie.com 

Whether you run or dance, do CrossFit or yoga, your feet bear the brunt of your workouts. Calluses, blisters and cracked heels are often the side effect of a good sweat but don’t that get in the way. We’ve sought out the best products to keep your feet looking and feeling their best. 

LovaSkin Instant Foot Peeling Kit

We are head of heels in love with LovaSkin, a foot spray and professional foot file duo that will have your feet, especially your heels, feeling smooth as silk. It is so easy to use too. Simply spray the formula on your heels, massage it in, and use the foot file (with a little elbow grease) to scrub away dead skin. Warning there is a lot more than you think! The cruelty-free formula includes Edelweiss Flower, Swiss Glacier Water, Aloe Vera Leaf Juice, Hamamelis Bark, and Fruit Acids, which work together to restore softness and leave feet looking and feeling flawless. $59.99, lovaskin.us 

ARM & HAMMER™ Invisible Foot Powder Spray

With sweat-activated fresh guard® technology, which keeps feet feeling fresh all day, this spray goes on clear and works to neutralize odors as well as absorb moisture and sweat. Not only will it keep your feet dry, but it will also refresh, rejuvenate shoes, sneakers, and sports gear. $6.99, target.com 

Spongelle their Pedi-Buffers

Not your average buffer, Spongelle’s Pedi-Buffer works to revitalize tired feet while keeping them soft and silky smooth. The Pedi-Buffer is infused with extracts of peppermint and sea kelp to cleanse, buff and polish, feet. The convenient size makes it great for travel (or the gym — for when we resume visiting gyms). Available in seven scents, we’re fans of the Bulgarian Rose. $16, spongelle.com

Footlogix Foot Soak Concentrate

After a tough workout or long walk or run, nothing feels better than giving your feet a rest and a soak. We turn to Footlogix Foot Soak Concentrate, which is a gentle, cleansing foot soak that also helps soften rough, dry skin without dehydrating it. $21.43, amazon.com

MasqueBar Moisturizing Foot Mask

While we’re all familiar with face masks, your feet can (and should) get in on the action from this hydrating foot mask. Slip into these "sock-type" masks and sit back while they smooth, soften and repair dry, cracked, calloused feet and heels. $9.99 for 2 pairs, masque.bar

Dr. Hunter's Foot Cream

Once you’ve pumiced, buffed, and soaked away tried feet (and dry skin), Dr. Hunter's Foot Crème will moisturize them. Made from oils of Tea Tree, Spearmint and Sunflower, and extracts of Lavender, Balm Mint and Rosemary, this refreshing, conditioning, and soothing cream will hydrate while giving relief to tired feet. $16, caswellmassey.com 

The fitness industry is ripe for some major disruption. We need new voices and we need them now. The professionals that position themselves to provide both an outstanding in person and online experience will show up as the winners. 

Now more than ever, consumers are looking for tremendous value and the individuals and brands that provide that will reign supreme. 

If you want to be one of the victorious, learn from these five mistakes fitness professionals are making.

1.  Offering deep discounts on services.

When we discount, we devalue our services. We are sending a message to our clients that although we asked X for our service, we are really only worth Y. Deep discounting creates an environment of distrust. If you offer a discount once a client asks for it, your client will wonder why you didn't offer them the lowest rate from the beginning. When you extend big discounts, you set the tone for future expectations and the client now knows if you offer a discount once, you'll do it again.

Referrals are the lifeblood of any business, but even more so in the fitness business. When we give a discounted rate to a client, they will tell their referral to ask for the same and you now need to make more sales to hit your monthly take home goal, thus creating more work for yourself. Try offering bulk discounts instead of deep discounts. This is a win for the client, since they get the lower rate per session and a win for you because you just got a cash infusion and commitment.

*RELATED 4 Ways COVID-19 Will Change the Fitness Industry

2. Failing to deliver value.

Right now, people are cutting expenses that don't deliver value, and are keeping what is important to them. Deliver value to your clients by ensuring that you are providing an experience they can’t get elsewhere. This means checking in on clients and providing accountability, giving them your time and attention. Anyone can look up a workout on YouTube. What they need you for is the extra push and the accountability to keep showing up because you'll call them. Consistently deliver gold standard service and you'll be amazed to see how others rise to meet your energy and effort level. 

3.  Not asking for help.

Even coaches need coaches. Investing in a mentor or business coach to help you get organized with creating a vision and a clear pathway to success. There are no guarantees in life, however investing in yourself delivers an unmatched return on investment. Afterall, you are your most valuable asset. It’s ok to not be great at everything - nobody is! Your job is to be the best fitness professional you can be and getting valuable insight from an expert will help you save time and money in the long run.

*RELATED 7 Tips to Take Your Personal Training Business Online

4.  Not thinking long term.

While you might be able to see 10 clients a day while teaching at three studios now, it's not a long-term strategy. A long-term strategy includes multiple revenue streams. Multiple revenue streams means being able to take a vacation and still having money come in. Freedom is priceless. It means working only with clients and brands that you absolutely adore, and not having to endorse products on Instagram that you don't believe in, simply because you need money. 

5.  Not operating in your zone of genius.

You may have a variety of talents and be able to help a variety of people, but that's not a business plan. Getting clear on the specific client that benefits the most from your services and packaging that in a clear offer makes all the difference. Don't waste time trying to be a little bit of everything to everyone.  Focus on the people that you can make the most impact on and help the most.  Examples of this is deciding to focus your business specifically on youth athletes, or post-natal clients, or eliminating lower back pain in an older population.

In the past two months, all of us have been reevaluating our home gym situations. Through a matter of necessity, we completed bodyweight workouts, resistance band workouts, and, if we were lucky, even got to incorporate some weighted workouts. Although there are a lot of things we miss about our normal workout routines and locations, you have to admit that home gyms do have some perks.

Here are the biggest pros to working out at your home gym versus your favorite gym.... and here are the cons, which may just outweigh the pros.

HOME GYM PROS

1. Wear what you want.

No need for matching sets or the latest athleisure. Sneakers are optional. Heck, you can workout naked if you really want!

2. Do what you want.

Not feeling burpees today? Do something else. And go ahead, skip the last rep if you want!

3. Lots of variety.

Your home gym can be a HIIT studio one day and a Pilates studio the next - the options are endless!

4. Easily fits your schedule.

No commuting time means you can switch from working to working out in minutes. No need to worry if a 7 am workout is perfect for your schedule but your gym only has classes at 6:30 am or 8 am. Only have time for a 10-minute workout? The home gym is perfect.

5. Save money.

Your home gym would never charge you a $30 drop-in rate! Of course, how much you are saving depends on the virtual classes you are attending or the equipment that you recently purchased but your home gym is an investment.

HOME GYM CONS

1. Too much flexibility.

It's great that you can technically work out whenever you want, but that might just mean that you workout tomorrow instead... or the next day. There is no cancellation fee at your home gym so skipping a workout is just too easy.

2. No accountability.

Sometimes you need someone yelling at you to do the harder workouts or watching you do that last rep. It can be hard to really challenge yourself.

3. Limited space and equipment.

Not only are you confined to your home, but you may also be stuck using your tiny balcony or a section of your living room. In addition, your equipment pales in comparison to the latest, top-of-the-line machines at your favorite gym. This is especially true if you only have a couple of resistance bands to work with, but you will always have a more limited selection at home.

4. Missing support from friends.

It's just you at your home gym, meaning there is no social element or competition. The motivation you get from your friend working out next to you is a gamechanger.

5. Distractions.

Your home gym is also your restaurant, office, movie theater, and childcare, among everything else. At your favorite gym, it's gym vibes only, giving you the ability to focus on nothing else while you workout.

Overall, home gyms have nothing on the community, experience, and motivation that our favorite gyms provide. While we are not advocating going back to your favorite gym or studio before you feel safe, as things continue to get better, and as you are allowed to go back, keep this list in mind!

Pre-COVID they were annoying. Now? They are the things that you never thought you would miss about working out in Miami.

1. Fighting traffic to make it to class on time.

2. Struggling to find parking before class.

3. Paying for parking as you run to class.

4. Paying $30 for a drop-in class.

5. Shoving your way to the lockers.

6. Waiting in a pack of people for class to start.

7. Rubbing up on sweaty people coming out of the workout as you head into class.

8. Having the instructor yell at you to do burpees.

9. Having the instructor yell at you to do anything physical.

10. When the person at the station in front of you is dripping sweat on everything.

11. When the sweat towel smells a little funky.

12. That one person not following any instructions.

13. Having to sneak using your phone.

14. Waiting to use the equipment.

15. Getting stuck on a waitlist.

16. Getting suckered into buying new workout clothes.

17. Being asked to take photos for a fitness influencer after class.

18. Paying $10 for a post-workout smoothie.

We can't wait for the day when we can be shoved by a sweaty gym-goer as we pay for an overpriced smoothie before walking back to our car to find a parking ticket!!!!!

Before every workout, it’s important to warm up, mobilize, and activate the muscles you intend to use.⁣ The glutes are no exception.⁣ I’d argue that the glute muscles are actually the most important to activate because of their “sleepy” nature.

When you spend most of the day sitting on them, chances are they won’t be ready to just jump up and go to work. They’ll need to be warmed up and activated in order for you to establish a good mind-muscle connection and keep them working through the whole workout.

I recommend doing at least two sets of two to three different glute activation exercises before any lower body or glute workout. These sets will be higher reps, between 15-30 reps each.

Watch the video below for a demonstration of my top 3 favorite glute activators. Once you try it, I guarantee you’ll be able to feel the difference during the workout... and by your soreness the next day!

Don’t forget to check out sweatwithsierra.com if you need any additional help!

The COVID-19 pandemic has changed so many things in our social landscape. One trend that tried to hang on, in the beginning, was the toxic idea that if you are not working 16+ hours per day, it’s your fault if you don’t succeed. I would argue that letting go of the toxic “Hustle Culture” that was recently on the rise, is one of the best outcomes of the pandemic so far.

"Hustle Culture" tried to hang on at the beginning, with many posts on social media saying, “If you don’t come out of this with something new, you lacked motivation, not time.” From a mental health perspective, staying busy is one of the best ways to keep yourself sane, but I've already shared how "shame" is not a good way to motivate yourself (or anyone else) to change. It creates a negative aura around a positive change and basically spoils the whole thing.

*RELATED - Before and After: Why You Don’t Need to Shame Yourself into Change

Luckily, as the crisis wears on, I am seeing less and less of these types of posts. One of the best things you can do for your mental health is to let go of "should," in favor of things that actually energize you and make you happy. That could be working hard on things you love and want to be successful at, and other times that could be taking a nap or making some cookies. The quarantine is teaching us this the hard way.

Most of my life I’ve held more than one job, started projects that my bosses didn’t ask for, and generally filled my calendar with things to do. But it is important to note that I am naturally one of the most extroverted people you will ever meet. These are things I chose because they energize me. But, when I realized this pandemic was here to stay, I had to acknowledge that maybe this meant I was supposed to slow down. I stepped back, took a break from social media and side-hustles, and really did whatever it was for myself at that moment that felt right.

And guess what? It felt good. I didn’t lose any massive opportunity by taking a break. I didn’t disappoint anyone or fail at my career. I was not disappointed in myself. I didn’t miss Instagram notifications or struggling with my website (I am not very tech-savvy for a millennial). And guess what else, all of those tasks were waiting for me when I decided to pick them up and start working on them again with renewed energy. Basically the world kept moving and didn’t leave me behind.

This is why mindfulness and meditation are such powerful and popular tools - getting in tune with what actually feeds you mentally and spiritually, while disconnecting with external societal pressure. It is wonderful to be ambitious and connect with people in your field, but it is okay to take breaks and do things simply for pleasure and not for the sake of your future empire.

*RELATED Meditation Tips for Beginners from Miami Instructors

I am hopeful, that even after the pandemic subsides, that we take this piece of wisdom with us; to enjoy our lives now alongside our ambitions. It is important to remember that pleasure and success are not mutually exclusive. It is also my hope that we can all become a bit more understanding of each other, and not feel the need to shame each other into reaching our potential, but instead support each other in a balanced life that creates more success and more joy.

The takeaway is this: hustling is not a bad thing. Feeling like a bad person for not hustling 24/7 is unhealthy, though. That’s whether you are on lockdown or not. Staying busy is great until you’re tired, and then you need to rest. It sounds like a no brainer, but this quarantine is a perfect time to practice accepting this simple truth. Get really good at listening to yourself, because when this ends and the din of social pressures gets loud again, you will need to still be able to hear your inner voice telling you what is really important for your life.

No equipment? No problem!

Let’s HIIT it with this fun and challenging total body workout designed by NASM-certified personal trainer and group fitness instructor Nikki Pepper using only bodyweight exercises.

REGISTER: Sweat with Nikki Pepper on May 24th During the STAY FIT 305 Virtual Sweat Series

Think you can’t get an intense workout without equipment?

Put your game face on, crank up your favorite pump up jams (sorry neighbors, fitness comes first), and get after it!

Full Body 20-Minute HIIT Workout

• Equipment: None
• Directions: After completing a 5-minute dynamic warm up, complete 5 rounds of the following workout. You will perform each exercise for 30 seconds followed by a 10-second rest. After the workout, complete a 2-minute static cool down. Watch the video for demonstrations on how to do each exercise.

Complete 5 rounds

0:30 on / 0:10 off

• 1) Cossack Squat Low Shift
• 2) Skater Jump
• 3) Push Up-Alt High Plank Shoulder Tap
• 4) Frog Jump
• 5) Reverse Lunge-Knee Drive-Hop (0:15E)
• 6) Spiderman Switch Jump

https://youtu.be/rLHZMYOcJzg

Looking for more home workouts?

Click the link below for some fresh ideas to add into your routine!

FREE Full Body HIIT Routines

P.S. - Get PEPPED UP and PUMPED UP for Nikki Pepper’s LIVE virtual workout “Let's HIIT It: Bodyweight Bootcamp” on Sunday 5/24 at 10:00 AM for 45 minutes of heart-racing, sweat-dripping, interval training—You WON’T want to miss this!!