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Popular North Miami Beach fitness facility, FitShop NMB, has announced an exciting new kid and teens performance program in partnership with Fort Lauderdale training facility, Elevate.Scheduled to start at the end of the month, the eight week program will have an exclusive 10 spots for each of the Youth Development (Ages 5-10) and General Sports Performance (Ages 11-15) divisions.

Additionally, FitShop NMB is looking for trainers who want to join their expanding team. More info on how you can join a must-try Miami gym is below.

Brazil’s popular Vibe Class is now calling South Beach home. This completely new style of workout consists of dynamic, high-intensity exercises featuring the world’s only computerized vibrating platforms. Vibe Class consists of 10 vibrating stations with a different movement at each one. You repeat the cycle of movements three times, each time progressing the movement for higher intensity, depending on your level of fitness. The best part? You get a killer workout in just 30 minutes.Ideal for the person on the go, Vibe offers you the option to drop in any day, any time, and just get your workout in on your own schedule. In addition to the personal trainer on staff, each platform is run by “Gina,” the Virtual Trainer, who will lead through each movement by demonstrating on the screen above. Your vitals and heart rate will also be monitored through a heart rate monitor provided by Vibe.

“The vibrating plate concept started with astronauts. Their muscles would atrophy from lack of gravity,” says Lanelle Phillips, who handles marketing and sales for Vibe. “The vibration allowed them to regain strength at an accelerated rate. The same concept applies with our workouts- this way we are able to make it challenging in only 30 minutes.”Vibration techniques gained popularity with the introduction of the Power Plate, and also evolved in the pro athlete realm, with many using it for flexibility, posterior alignment and injury repair to joints. The tension from the vibration makes conventional exercises harder, thus speeding up the process and allowing you to achieve more in less time. And ladies, listen up: it’s said to release toxins, burn fat and help with cellulite control.I had the pleasure of getting a sneak peek into the workout with one of the trainers, Paola Garcia, in the weeks before Vibe opened. I was skeptical in thinking I would get an effective workout in 30 minutes. Personally, I train six days a week for an hour or more. But I was wrong.

I worked through each station. Weighted lunges, squats and even the most basic of exercises require extra effort, balance and core strength when combined with the vibration plate. I was pleasantly surprised by the end of the first round. Paola quickly progressed my movements for round 2 to challenge me even more. At round 3, my legs were begging me to stop! By the end, I was just as sweaty and winded as I would have been after an hour in the gym.Vibe also offers cardio equipment like self-propelled treadmills and bikes, and even a boxing station. Doors opened south of 5th on August 1. Membership is $199 per month, but the first 30 people to sign up will lock in a rate of $99. There’s also a mid-day madness special: if you can work out between the hours of 12 and 3 pm, you can get a membership for $109. For more information, visit www.vibeclass.com.

After a much anticipated wait, Brickell City Centre is slowly starting to open. EAST Hotel, the luxury lifestyle hotel is among the first to welcome visitors, and with it comes their posh fitness center dubbed Body By East (BEAST).The facility features the latest Technogym® equipment and will be accessible 24 hours a day to cater to guests’ preferred fitness regimens. Body by East (BEAST) boasts free weights and resistance machines, plus mats and plenty of stretching space. To make guests feel at home, you can plug in your music via audio jacks and jam out to your own rhythm. Body by East (BEAST) has also rolled out an app for guests to browse their monthly wellness programs of interest.

For guests who want special attention, the Guest Experience team at Body by East (BEAST) can book a local fitness pro specific to their needs.What good is a luxury hotel fitness center if it's not accompanied by a break taking pool and spa facilities to cool off and recover after a workout. The 20,000-square-foot outdoor swimming Pool & Deck area features four unique pool experiences (lap pool, spa pool, cold plunge and hot tub).For more information, visit www.east-miami.com.

Jennifer Nicole Lee is an international fitness celebrity, Certified Life Coach and Personal Trainer who has appeared on over 90 magazine covers, authored 11 fitness and motivational wellness books and appeared on QVC, QVC London, HSN and numerous fitness infomercials.Jennifer’s passion and mission statement is to help "increase the quality of all lives through health and nutrition,” which she does now via her "JNL Fitness Studio Online.” She believes the best gym is your home gym. That’s why we reached out to Jennifer for some at home exercises anyone try.So here are Jennifer Nicole Lee’s top 5 workout moves you can do in the comfort and convenience of your own home:Squat into a Shoulder Press.Works the entire body in one swift move. Stand with your legs shoulder width apart, knees slightly bent, with dumbbells in your hands in a 90 angel. Squat down, pushing your glutes back into an imaginary chair. Come back up to starting position, raise dumbbells up overhead, arms parallel to each other. Perform 3 sets of 30 seconds. Tricep French Press w/ Alternating Leg Back Lunge.Hits that "wiggle when you wave" and gets your "glutes to salute.” Alternate back lunges, when one leg lunges back, dip dumbbell down behind head. Raise dumbbell up overhead when you bring your leg back to starting position. Perform 2 sets of 30 seconds. Upright Row with Alternating Side Lunge.Firms up back, chest shoulders, hips & thighs. Start feet together, dumbbells in front of thighs. Lunge to right side, bending right knee & lowering hamstring parallel to floor, while you raise dumbbells up underneath chin. Lunge back to start position, lowering dumbbells. Repeat movement to left side. Perform this move for 3 sets of 30 seconds. Bicep Curl w/ Alternating Front Lunge. Hits your "buns & guns!” Booty and biceps are always a great combo to train together. As you lunge forward on your right leg, perform bicep curls. As you push off foot and return to staring position, lower your dumbbells, working the negative move. Repeat this move on left leg. Perform 3 sets of 30 seconds. No Limit Jumps.Squat all the way down, touch the floor with your fingertips, spring up, jumping as high as you can, hands reaching up toward the sky. Her all-time favorite plyometric move, proving that there are no limits to what you can do in training and life.

When you’re planning your next workout, chances are boxing has been at the bottom of the list of activities. For a long time, boxing got a bad rep for being a “too-difficult-to-even-attempt” sport that does nothing but build a bulky upper body. Not only is boxing actually a full-body physical challenge, it’s also an exercise in mental coordination and self-discipline.Boxing builds strength, agility, hand-eye coordination, stamina and power. It’s the perfect blend of the cardio your body needs, while providing the strength training your muscles crave. For Miami locals, the days of limiting boxing experiences to Rocky re-runs are coming to an end. The BOX Mia, located in Midtown, opened early this year to make boxing great again by providing a space for newcomers and pros alike to enjoy a complete workout filled with energy to last through the whole week.

As you step into The BOX Mia, the dimly lit studio and the powerful vibrations from music’s latest hits recreate the thrill of that famous walk into the ring. The studio has a boutique-sized feel with all the amenities of a full boxing studio; including a training ring, black lit group room, smoothie bar, refreshing bathrooms, and more.Facing off with your personal heavy bag recreates the intensity of staring across the ring at your opponent, while your “K.O. SCORE,” located directly overhead, acts as the judge’s scorecard. Each punch – real punches, not taps – is recorded throughout the workout for post-workout analyzing. The BOX MIAcombines the glamour, grittiness, and benefits of the sweet science in a group fitness setting where you can choose to either compete with yourself or any of the 30 other boxers in the class.

The BOX Mia uses a unique technology that allows boxers to see quantifiable results during each class. This “K.O. SCORE” brings out each participant’s competitive nature and helps them improve with every class. This added touch makes it feel less like you’re aimlessly working out and more like you’re a part of something. Whether it’s you vs. you or you vs. that dude that shows up for every 6 a.m. class, the friendly competition and measureable results keep you engaged the entire class.For myself, it was the first time actually boxing and not another “cardio party” kickboxing or barre box class. I was a little terrified of embarrassing myself – especially when I received boxing gloves and wraps for the first time of my life and didn’t have a single clue where to start. Their staff and regulars were so eager to help that once I stepped foot into the room and slipped on the gloves I instantly let go of all reservations.

We kicked it off with a warm-up jog around the room and went straight into freshening up our technique in front of a mirror. Our instructor, Angelica Segura, went through the jabs, cross, uppercuts, leg movements and pieces that made up the boxing routine. She tossed a couple of burpees in between to keep our heart rate moving. We then went straight into combinations against the boxing bags putting our practice to work and starting to work our numbers to get higher and higher.There was something about being able to look up and seeing how close you were to the next set of a hundred, for example, and turning something on within yourself to get you there. I remember losing myself in a minute of “rapid punching” and coming out of that feeling extremely refreshed and accomplished. We finished the class off with a couple of strength exercises for the whole body: crunches, planks, push ups, more burpees, and other workout favorites. We ended with a quick cool down and stretch before everyone raced to the screens to log their K.O. score and set their next goal.

#MELT ChallengeOne of the lead trainers, Angelica Segura, created a summer challenge to help revive the workout routine and get boxers excited to sweat again. Here’s how it works:

 Sign-up for 3 classes in a week, 
collect a punch card, participate and kick ass in each challenge, 
write your name, date, time, and score, g
et the card hole punched, and wait for your average score at the end of the 3 classes. 
The individual with the highest challenge score wins!PRIZES: 1 Free Class, 1 Free T-Shirt, 1 Pair of WrapsNEXT CHALLENGE DATES: AUG 15-20The BOX Mia is located at 3301 NE 1st Ave #104, Miami, FL 33137. For more information visit www.betheknockout.com.When to go: Monday through Friday starting at 6 a.m., Saturday and Sunday starting at 8 a.m.What to bring: Light clothing (you’re going to sweat), comfortable shoes, water bottle and boxing gloves (if you’ve got them)How much you’ll spend: 1 Class ($27), 3 Classes ($81), 5 Classes ($130), 10 Classes ($250), 20 Classes ($480), 30 Classes ($660), Unlimited 30 Days ($350), Unlimited 12 Months ($300), Personal Training Sessions Available

Ever spend a weekend dancing at a music festival, only to wake up the next day with your body feeling as if you’d actually been to bootcamp instead? The best part was that you didn’t even notice that all that fun dancing was actually a workout because you were too busy enjoying the great music and vibes.This exact realization was what sparked Gabriella and Giuliana Leone to create the newest dance fitness craze after they attended their first music festival in 2009. With backgrounds in professional dance and a love for electronic music, the sisters decided to combine their passions and redefine the way millennials workout by creating Bass Bodies Electronic Fitness. Their mission? To unite people through electronic dance music and to create a workout program where “no one should have to sacrifice fun to achieve a healthy lifestyle.”https://youtu.be/zfLE3p-ENKsWith their main motto being “Burn to the Beat™”, the program is all about taking the best parts of electronic music festivals – the fashion, vibes, and beats - and bringing them into “rave-like” workouts that are a combination of aerobics, cardio and dance. Every class features high energy and fun choreography that will have you growing strong and powerful, while learning new moves to show off, along with your new bass body, at the next EDM festival you go to.In person classes are currently offered at All Around Fitness Training in Kendall, with new gym locations coming soon. Online workouts are also available on their YouTube channel and the sisters frequently post workouts and exercises on their social media channels. More personalized training is also in the works with fit guides, nutritional plans, live-streamed classes, specially recorded workouts, and personal chats with Gabriella and Giuliana. You can also catch a free class at the Women’s Empowerment Expo at the Broward County Convention Center in Fort Lauderdale on October 15th.For more information on how you can get your bass body, visit www.bassbodies.com.

Goalkeeper Catalina Perez of the University of Miami soccer team has been selected to represent her home nation of Colombia in the 2016 Summer Olympics in Brazil.It will be the second consecutive year Perez is competing with the Colombian National Team in a major international competition, following the 2015 FIFA Women’s World Cup in Canada."It's every athlete's dream to go to the Olympics. I feel very fortunate to represent my country in Rio," Perez said. "I am very thankful for everyone's support toward making this happen. It hasn't just been a process of months; it's been a process of years."Perez, a redshirt junior, has played with Colombia’s senior national team for several years. Last summer, she started the first FIFA Women’s World Cup knockout round match in Colombian history and did not concede a goal during her time in net against the United States.The 5-foot-8-inch Perez played in 10 matches for Miami in 2015, making eight starts. She ranked third in the ACC in saves per game (4.60) and No. 10 in total saves (46), as well as fourth in conference play in saves per game (4.71) and seventh in total saves (33).A graduate of St. Andrew’s School in Boca Raton, Fla., Perez was the ESPN Deportes West Palm 760 AM 2015 Palm Beach County Hispanic Female Athlete of the Year.Perez also garnered ACC Defensive Player of the Week, Top Drawer Soccer GK of the Week and College Soccer 360 National Primetime Player of the Week honors following her 106-minute shutout in Miami’s 1-0 double overtime victory against No. 14/4 Notre Dame.“We are so proud of Catalina for making the Olympic team roster for Colombia,” Miami head soccer coach Mary-Frances Monroe said. “This is a true testament to how hard Cat works and how dedicated she is to our sport. We couldn’t be more excited that one of our Canes is representing us on such a worldwide stage.”Olympic soccer competition will run from Aug. 3-19. Colombia is in Group G along with France, New Zealand and the United States.Colombia will begin play Aug. 3 at 9 p.m. ET when it faces France at Mineirão in Belo Horizonte, Brazil.

The Olympics are a culmination of years and years of hard-work, mostly out of the spotlight, for a moment of glory and a chance to represent your country in the world's biggest athletic competition. The University of Miami is proud to be sending a few of their very own to the 2016 Summer Games. On Monday, media got the opportunity to meet the University of Miami athletes headed to the 2016 Summer Olympics in Rio.[caption id="attachment_717" align="alignnone" width="960"]

UM diver, Sam Dorman, tucks as he spins and dives off the 3-meter diving board during practice for his Olympic diving event as fellow diver Marcela Maric, representing the country of Croatia, waits on deck.[/caption][caption id="attachment_713" align="alignnone" width="960"]

UM diver, Sam Dorman, sits on the 3-meter diving board prior to practicing for his Olympic diving event.[/caption][caption id="attachment_714" align="alignnone" width="960"]

UM diver, Sam Dorman, dives off the 3-meter diving board during practice for his Olympic diving event.[/caption][caption id="attachment_715" align="alignnone" width="960"]

UM diver, Sam Dorman, tucks as he spins and dives off the 3-meter diving board during practice for his Olympic diving event.[/caption][caption id="attachment_716" align="alignnone" width="960"]

UM diver, Sam Dorman, spins while diving off 3-meter diving board while practicing for his Olympic diving event.[/caption][caption id="attachment_718" align="alignnone" width="960"]

UM swimmer, Heather Arseth, is heading to the Olympic and competing for her country of choice, Mauritius. She practices for her swimming event.[/caption][caption id="attachment_719" align="alignnone" width="960"]

UM swimmer, Heather Arseth, is heading to the Olympic and competing for her country of choice, Mauritius. She practices for her swimming event.[/caption][caption id="attachment_720" align="alignnone" width="960"]

UM swimmer, Heather Arseth, is heading to the Olympic and competing for her country of choice, Mauritius. She practices for her swimming event.[/caption][caption id="attachment_721" align="alignnone" width="960"]

UM swimmer, Heather Arseth, is heading to the Olympic and competing for her country of choice, Mauritius. She practices for her swimming event.[/caption][caption id="attachment_723" align="alignnone" width="960"]

University of Miami Olympian divers Sam Dorman, left, Marcela Maric, center, and diving coach Randy Ableman are heading to the Rio Olympic Summer Games and are photographed at the University of Miami's Whitten University Center Pool.[/caption][caption id="attachment_724" align="alignnone" width="960"]

UM diver, Marcela Maric, is heading to the Olympics and competing for her country of choice, Croatia, she practices at Whitten University Center Pool.[/caption][caption id="attachment_725" align="alignnone" width="960"]

UM diver, Marcela Maric, is heading to the Olympics and competing for her country of choice, Croatia, she practices at Whitten University Center Pool.[/caption]The original story can be found in the Miami Herald here, by Carl Juste.

It’s no secret Miami has Crossfit fever. There are tons of great Crossfit boxes around the city and we’ve even covered the opening of one in Brickell here, and rounded up a few of our favorites here. But that doesn’t mean the Crossfit demand has peaked. The sport has never been more popular, and demand has never been higher. That’s why this week, Crossfit Shazam opens in Brickell.Lead by Head Coach and Co-Owner Roger Caibe, Crossfit Shazam is focused on making a difference with the best coaching guided by movement, nutritional and workout advice. The box is located just east of Brickell at 1012 SW 8th St. Miami, FL 33130.They are officially open for business welcoming new members with a founding promotion for $115 a month for the first 25 members, so act fast. Anyone can call and set up a FREE trial class at anytime. Their daily schedule includes WODs at 6am, 7am, 9am, 12pm, 4pm, 5pm, 6pm and 7pm.For more info, visit www.crossfitshazam.com.

Athletes are always looking for ways to get an edge on the competition. Dehydration by as little as 2% of body weight can reduce performance, increase fatigue and decrease the body’s ability to handle heat stress. Thanks to the team at Hydrate Medical, what was once a luxury to your favorite athlete, is now an on-demand service to all.Based out of Charlotte, N.C., Hydrate Medical is an on-demand IV hydration therapy service catering to fitness enthusiasts and athletes of all levels. Have a big race coming up or just finished one? This uberesque service allows you to order up an IV drip to your doorstep to help you revitalize, reenergize and recover."From our experience in the emergency room, we saw how much IV hydration could help people bounce back from illness, fatigue, or athletic over exertion,” says Dr. Jonathan Leake, the board-certified emergency physician who is bringing Hyrdate Medical to Miami. “It was at that point we decided to create Hydrate Medical to bring this recovery directly to the client wherever they are."Athletes and fitness enthusiasts are using it pre or post completion to flush out their system and help bounce back quickly. The mobile aspect of the service makes it that much more appealing to users. Use the app to book an appointment with one of Hydrate Medical’s licensed registered nurses on staff. The nurses are board certified, emergency medical or critical care nurses the Hydrate Medical Staff has thoroughly screened. After answering a few questions, the nurses will administer the IV, with the whole process taking around 45 minutes.“We designed the experience to be safe, fun and easy to book,” says Dr Leake. “You can track the nurse in route via the app, with the door-to-door experience being less than an hour.”Dr. Leake and team are fitness enthusiasts themselves and have spent considerable time developing the Athlete Cocktail.“The last thing you feel like doing when getting ready to compete is go to a clinic or hospital, so we come to you. You can be treated without disrupting your day.”For more information, visit https://miami.hydratemedical.com.

Just two months ago, hundreds of grinning cyclists gathered at the western end of the Venetian Causeway. They had reason to celebrate: The scenic, historic link between downtown Miami and South Beach was finally reopening after eight months of repairs had left bikers with a Sophie's Choice of the high-speed MacArthur and Julia Tuttle causeways as their only routes to the Beach.The party didn't last long. The county confirmed that the Venetian will soon close again for at least 45 days for further repairs."That's the approximate plan, though it's dependent on the work," says Ileen Delgado, a spokesperson for Miami-Dade's transportation department.How exactly could the Venetian need work again so soon after the last shutdown? Well, the eight-month closure, which began last June, addressed a very specific problem: A bus wheel had punched a hole in the westernmost bridge on the causeway, so the drawbridge had to be replaced.But the entirety of the historic causeway is actually in rough shape, with the Florida Department of Transportation midway through a $2.8 million study on how to best fix it without choking traffic to South Beach.And now, it's the easternmost side of the causeway that needs help. The 45-day project, set to begin in September, will allow repairs to the drawbridge between Belle Isle and Rivo Alto Island, as well as to the regular bridge between Sunset Harbour and Belle Isle.The project won't be annoying to only cyclists and pedestrians. A $400 million plan to raise the street level and install flood pumps to combat sea-level rise has already left South Beach's notorious traffic even worse than usual, and the eight-month closure of the Venetian Causeway only worsened it.The latest project is sure to leave the booming Sunset Harbour neighborhood even more difficult to access this fall.But cyclists will most definitely be screwed. As a New Times cover story revealed this week, Miami remains one of the deadliest cities in America to navigate on two wheels. The Venetian is a rare safe haven, a long stretch with a bike lane and low speed limits for cars. In this route's absence, cyclists have no alternatives but the MacArthur and Tuttle, where vehicles fly by at 60 mph and faster.Delgado tells New Times that in their repair plans, Miami-Dade County's public works officials will include a recommendation for cyclists, but they're still reviewing options.This story originally appeared in the Miami New Times by Tim Elfrink. Photo Credit: Karli Evans.

Fitbox Method, a new Miami-based state-of-the-art boutique gym, is opening its doors in June, starting with its grand opening party on June 2nd.Featuring a revolutionary blend of cardio boxing and resistance training through high intensity interval training (Hiit) and circuit training, Fitbox Method is designed to offer a 2-for-1 (burn and tone) total body workout, specifically burning calories while building and toning lean muscle for an unparalleled workout experience.Located across the street from Margaret Pace Park in downtown Miami, Fitbox leverages Method proven “excess post-exercise oxygen consumption” (EPOC) as the “afterburn effect” that helps you to burn more calories – up to 38 hours post workout. A typical Fitbox Method workout consists of:

• 30 minutes cardio boxing
• 20 minutes resistance training
• 10 minutes of calorie burning Schwinn Airdyn AD Pro Fan Bikes

Things kick off Thursday evening with the grand opening party from 6pm-9pm. Pura Vida will be in the house offering tasty bites, along with a pop-up bar by Craft Social Club serving specialty cocktails. Complimentary cryotherapy treatments by Ice Cryo will help fitness enthusiasts recover from the day’s work out, and iShine365 will showcasing a sneak peak of their new active wear.For more info, visit www.fitboxmethod.com.

We asked 16 Miami Fitness Trainers “What’s the one thing they do every day to stay fit” and the answers may surprise you.1). Rob Didonato – Owner, MYOCORTEXI try to get 30 minutes of Pilates Reformer 101 which consists of footwork, straight arm arches, bent arm arches, bridging, leg slides, 5 ab series, kneeling arms facing back, feet in straps, inverted V, elephant and lunges.2). Jessica Bielski – Spin Instructor, Flywheel Miami BeachHydrate! I aim to drink a gallon (yes, a gallon) of water daily. I add lemon and a few tablespoons of raw honey as well. Staying hydrated boosts your metabolism and the benefits of lemon and raw honey are endless.3). Alvin Davie – Lead Trainer, The BOX MIAOne thing that I do everyday to stay fit is a 25 minute, high pace jump rope warmup, paired with 25 minuets of shadow boxing. I love to pretend I'm fighting a different fighter every day I shadowbox.[caption id="attachment_497" align="alignnone" width="750"]

©James Woodley Photography[/caption]4). Katie Sonier – Personal Trainer, EquinoxEat smaller, frequent meals throughout the day.5). Johanna Torres – Spin Instructor, SoulCycleI try to get a sweat sesh in and drink tons of water every day.6). Michelle Neverusky, Fitness Manager, Carillon Miami Beach.I run everyday. It's something I've done since high school. It's me and my pair of sneakers - anywhere in the world. It's meditative and I solve a lot of my problems by having time to think during my runs.

7). Kate Rose – Fitness Instructor, Anatomy at 1220Besides trying to eat as clean as possible, I try to drink a gallon or more of water per day and keep up with taking all my vitamins, because being fit begins with your internal health. You have to shine on the inside to shine on the outside.8). Harold Holness – Lead Performance Specialist, Fast TwitchI wake up everyday knowing that I'm blessed to change lives of others. I challenge myself mentally and physically to be the best of the best by staying fit in all areas of fitness. In order to stay fit, I have to be Swift.9). Kaleena Ladearious – Head Coach, Crossfit ArmedEveryday – Eat breakfast.

10). Adriane Abraham – CEO and Founder, The Fit Shop NMBI follow a macronutrient based diet. I eat for my body, goals and my size. I eat six meals a day to keep my metabolism working fast and efficient.11). Zack Held – Instructor, Barry’s BootcampOnly drink water and drink at least a liter a day. I want to stay hydrated and often I’ll add lemon to detox my body.

12). Christa DiPaolo – Founder of “The Cut,” EquinoxI habitually start every morning with positive affirmations. I believe if the mind is right, the body will follow.13). Amanda Mestre – Yoga for Athletes, Personal InstructorI start my morning with a glass of warm water and a half of lemon squeezed into it. Then I spend 5-10 minutes on my mat with some light yoga just to get my energy flowing. That sets the tone for the rest of the day, gets my metabolism revving and detoxing.14). Albert Ghitis – Founder, RedbikeTeach a redbike class. I teach every day besides Sunday. I've also cut out sugar.15). Dr. Julie Jacko – Owner and Founder, Barre / MotionThe one thing I do everyday to stay fit is a series of grand pliés, on relevé. They strengthen, lengthen, and tone the legs more quickly than anything else. In the right leggings, they're also sexy as hell.16). Emily Bench – Owner and Founder, PilathonI make sure I move my spine/back bone in every direction EVERYDAY. For flexion I do chest lift (Pilates crunches) and teasers. For lateral flexion I do side sit-ups (favorite for oblique strength). For rotation I do crisscross or twists , and for Extension, another favorite, I do swans (cobra in yoga).

Carillon Miami Beach is hosting free, daily meditation classes on the beach all month long to celebrate May being National Meditation Month. Studies show that meditation can improve our psychological wellbeing by reducing stress, anxiety, addiction, depression and improving memory and critical thinking.What you may not know that meditation can also make structural changes to the brain? The practice can change the way that neurons talk to each other, creating new circuits and improving memory. The physical benefits of meditation can reduce blood pressure and even bolster the immune system.All month long the Carillon Miami Beach is helping people “tune out” to “tune in” to a happier, healthier and more fulfilling way of life. The beach meditation classes are Monday - Friday 7am, Saturday 8m and Sunday 8:30am.No need to stress, it’s complimentary to local residents every day for the entire month of May. And if you can’t make it, here are 3 Simple Tips for Meditating from Mindy Terry, Vice President of Spa & Wellness at Carillon.3 Simple Tips for Meditating:1) At the office: Silence your phones. Minimize your desktop and close your door. Sit in a comfortable spot, close your eyes and slowly inhale and exhale for 10 minutes.2) Nature: Sit on the beach. Tune in to the sound and smell of the clean ocean air. With eyes open, match your breathing to the ebb and flow of the waves. Try to keep rhythm with the water for 5 minutes. Do this daily, extending time slowly until you are able to sit undistracted for 20 minutes.3) Music: Pick your favorite classical music with sounds of nature. Put on your headphones, lay on your bead and close your eyes. Imagine you are in the environment (forest trail with birdsong sounds, beach with ocean waves sounds, tropical rainforest with rain sounds) for 10 minutes.

North Miami Beach is home to one of the hottest gyms in Miami, The Fit Shop NMB, led by founder Adriane Abraham. Her mission is to help people find their champion within by helping change the health of one member at a time.The "Tune Up," is one of The Fit Shop NMB's signature classes. This total body, high-intensity, functional training class, improves strength, speed, flexibility and balance through the use of equipment like kettle bells, dumbbells, boxes, battle ropes, rowers, slam balls, medicine balls, TRX and much more.Adriane loves teaching the bootcamp themed class so much, she gave us six "Tune Up" inspired leg exercises you can do on your own. Give these a try and make sure to drop-in The Fit Shop for the real thing.Up Down Kneeling SquatsTake a dumbbell or a plate and hold to your chest. Start in a low squat position, kneel down on your right knee remaining on your toes and then repeat on left side. Step forward into a low squat position (feet shoulder apart) with right foot then left. Repeat.Rear Elevated Split SquatStart by placing a mat in front of standard weight bench. Take about 3 full steps out from the bench to measure the distance of where your front foot should be (this varies by individual/knee and ankle should aligned on descend). Reach the other leg back behind you and rest the top of your foot on the bench. Slowly allow your back knee to come down until it lightly touches the mat. Make sure you focus on keeping torso upright. This movement can be bodyweight or weighted depending on level.Jump SquatStand with feet shoulder width apart. Start the movement by doing a regular squat, as soon as you hit the bottom position, engage your core, explode and jump up. When you land, lower back down and Repeat.

Landmine Sumo Squat Start your stance outside your shoulders, turning your feet slightly out. Your grip will be on the inside of your feet. From the floor you will initiate the pull by activating your hamstrings and driving your hips up. Your arms do not initiate the movement, rather your hips do.Landmine Reverse LungeHold the bar at chest level, start with your feet hip width apart, step your right leg back and then lower your hips so that your left thigh becomes parallel to the floor. (Left knee should be positioned directly over your ankle). To return to standing by Pressing your left heel into the ground and bringing your right leg back to starting position. Repeat on opposite side.DumbBell ThrusterStart your feet hip width apart, hold the Dumbbells at shoulder level with your elbows pointing forward. Descend into a squat position, once you hit parallel position drive your hips up to standing position, pressing the dumbbells overhead with your elbows locked out. Return dumbbells to shoulders and repeat.

Pilates in the Grove is home to some of the top Physical Therapists and fitness experts in the area, dedicated to cultivating a supportive community of customers that inspires a pain-free journey to improved health and wellness. Pilates in the Grove Founder Christa Gurka's reputation speakers for itself, with over two decades of experience training fitness enthusiasts of all ages. Christa has worked with many high-profiles athletes, including Miami Heat head coach Erik Spoelstra; WNBA star Ruth Riley; pro volleyball player Kelly Schumacher; and pro golfers Cristie Kerr and Natalie Gulbis, as well as celebrities Penelope Sosa and actor Cristian de la Fuente.Here are Christa's 4 ways Pilates can help prevent injuries.

1. Improving Flexibility

Whether you perform Pilates on the Mat or the reformer, you will undoubtedly improve your flexibility. Improvements in flexibility help decrease the risk of injury by allowing for an increased range in motion. A small increase of hamstring flexibility even by 10 degrees can make every day movement easier, keeping your body less at risk.

2. Increasing Strength

An increase in strength, especially the abdominal muscles, can help minimize risk of injury. Strong abdominals, arms and legs all play a role in preventing injury during heavy lifting and recreational activities by improving dynamic control of movements.

3. Improving Balance

Pilates helps to improve one’s balance by incorporating exercises that include unilateral stance or being able to control the moving surface of the reformer while stabilizing yourself on the carriage. Improved balance will decrease risk of injury by improving the neuromuscular system, decreasing ones fall risk and being able to perform daily and recreational activities in a more efficient way.

4. Improving Overall Body Awareness

Practicing Pilates on a regular basis helps clients improve their body awareness because the method emphasizes and requires precision, forcing one to THINK about how the muscles are working while doing the exercises. Being able to control your body will decrease your risk of injury by having a more efficient movement pattern reducing stress on joints, tendons, muscles and ligaments.

May is National Bike Month, so what better way to celebrate than with a list of our five favorite places to bike in Miami.1. The Venetian Causeway[caption id="attachment_274" align="alignnone" width="745"]

Photo Credit: James Good via Flickr Creative Commons[/caption]The Venetian Causeway has long been a biking favorite of Miami cyclists but was closed for some time due to renovation. After construction was completed earlier this year, it was re-opened to much fanfare.2. Shark Valley[caption id="attachment_426" align="alignnone" width="5184"]

Photo Credit: James Branaman for VISIT FLORIDA[/caption]The Everglades National Park is the third largest park in the continental U.S. At the very tip of the park, is a smaller area known as Shark Valley, complete with a 15 mile paved bike loop. Feel free to bring your own bike or rent one from the Visitors Center, and get ready to see some really cool wildlife along the ride.3. Miami Beach Board Walk (South of 21st Street)[caption id="attachment_429" align="alignnone" width="600"]

Photo Credit: The Bentley Hotel South Beach[/caption]For those who don't live on the beach, this is a really great way to explore the area from a different view point. Our advice is to not only take your bike on the Boardwalk from 21st street to 5th street, but to continue on and explore south of 5th.4. Wynwood[caption id="attachment_431" align="alignnone" width="920"]

Photo Credit: Gesi Schilling[/caption]What better way to explore the colorful Wynwood murals than on bike? You can rent a citibike for a couple of hours and zip up and down the artistic streets of this vibrant neighborhood. There will definitely be a few murals you've never seen before.5. Virginia Key Mountain-Bike Trails[caption id="attachment_433" align="alignnone" width="3456"]

Photo Credit: MTBMiami.com[/caption]The Virginia Key Mountain-Bike Trails are home to some of the best views in Miami. Located off the Rickenbacker Causeway on your way to Key Biscayne, this secluded paradise boasts around seven to eight miles of trails for all levels of mountain bikers.

Athleisure brand, Miami FitWear celebrated its much anticipated launch this week. After struggling to find a pair of yoga pants that were fashionable yet functional, Miami FitWear founder Raquel Pounce decided to take matters into her own hands."The idea started when I was attending a yoga class. I remember seeing all of these really fit and skinny girls wearing the cutest pants and feeling like I was the biggest girl in the class. I wanted to buy some leggings but the yoga studio I was going to only carried small sizes. I couldn’t help but feel left out," said PoncePonce was determined to fit into a new pair of pants, and after a little weight loss, was excited to slip into a size medium. "I loved my new pants so much until I started practicing in them. Every time I did child pose or downward-facing dog they would slip down. Every instance I wore them I had to pull them up and I was never able to be fully present in my yoga class. They didn’t feel good, they weren’t practical," said Ponce.Not only wanting to feel good in what she was wearing, but wanting to feel empowered, Ponce set out to create a line of fashionable and functional athleisure. "My mission is quite simple: to create comfortable yet trendy athleisure, so people of all shapes and sizes could enjoy freedom and peace of mind while doing their workout and can truly focus on their routine and forget about the rest of the world," Ponce adds.The Miami FitWear lineup includes leggings, pants and capris, featuring one-of-a-kind hand-drawn designs, inspired by visions, travels and dreams. The clothing is manufactured in their in-house facility in the US with the highest quality imported fabric ( 82% Polyester / 18% Lycra), allowing for flexibility, freshness and comfort."It’s exciting how something that started as a blurry vision and a few dreams has grown and flourished into the thriving project that it is today," said Ponce. "I want people to feel confident in their own skin. I want to make women throughout the world feel entitled to their imminent success."