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Your vacation is finally approaching. Although it’s supposed to bea break from work, school, or the general hustle and bustle of everyday life,traveling can be stressful, too.

You’ve been planning this trip for weeks. You have your list of references and must-see spots in your phone, but what about the fitness regimen you’ve been crushing for the past couple of months? Or even the one you just started last week?

Just because you’re traveling and want to rest, relax, andindulge, doesn’t mean you have to completely derail your fitness plans.

Here are six tricks for keeping your fitness goals on track whiletraveling.

Don’t Forget a Reusable Bottle of Water 

This is a helpful tip for several reasons. First, beware that many restaurants in countries outside the US charge for water. This can save a buck and will keep you hydrated throughout the day. If you’re tight on space, there are collapsible water bottles that are total game-changers. Fill it up to take with you throughout the day and collapse it down to nothing when you’re packing up to head home, or to your next destination.

Bring a Band for a Quick Night or Morning Sweat Sesh

Totally understandable if you’re skipping the Hilton and stayingin a local bed and breakfast. Although you may not have a swanky gym to squeezein a morning workout, you will have enough room for band workouts.

A band is a perfect fitness tool to bring on vacation. It’s small, super lightweight, and will allow you to get your sweat on with little space. You can find inexpensive, high-quality brands on Amazon. There are tons of awesome band workouts online you can follow as well. Even 15-20 minutes can make a difference.

Biking or Walking Tours Instead of Bus or Segway Tours 

If you’re booking a sightseeing trip instead of a beach vacay, there’s a good chance you’re going to spend a lot of your time on-the-go. Skip the bus or (dare we say it) Segway tour and rent a bike or pull out your comfy walking shoes. Not only will this allow you to explore like a local, but you’ll get your heart pumpin’ enough to justify the gelato you order after dinner.

If you’re hanging on the beach for the week, what’s a better spotfor a HIIT workout than by the shore? You can head down with your beach chairand do a 15-30 minute HIIT workout in your swimsuit before relaxing for theday. 

Don’t forget to Sleep

Half the reason you’re planning this trip could be just to getthose full 8+ hours of sleep. For those packing as many activities into yourtrip as possible, sleep may be low on the priority list. Try taking some ResilienceCBD Oil to help regulate your sleep patterns and keep your energy upthroughout the day. 

Pack Your Own Protein Powder or Breakfast Bars 

Food is obviously a huge aspect of immersing yourself indifferent cultures and it’s easy to ignore healthy eating habits on vacation.We are not saying you should sacrifice your experience in order to uphold yourlow-carb diet, but there are ways to find a balance.

Try packing a protein powder or your favorite healthy protein barto supplement your hunger throughout the day. Maybe even skip the morningcroissant and have a bar instead. This will keep you from indulging so hard atthe all you can eat pasta buffet, while still getting a little taste for yournew favorite city.  

Hit the Grocery and Cook  

This is a no brainer. Pick up some fresh fish, or hit a local farmers market and cook dinner as much as possible during your trip. Not only can you try fun local recipes, but you can also control exactly what you’re putting in your body.

Miamians can call a Lyft, grab a Lime scooter, or hop on a Citi Bike all from the palm of their hand. And beginning next week, they'll also be able to jump on a paddleboard.

The Florida-based paddleboard-sharing company Padl will launch next week in Key Biscayne. This marks the first time Padl will be available to the public after a private launch at the South Beach Place hotel in Vero Beach.

Padl cofounder Andres Avello says he wants to make it easier for everyone to get out on the water. He's been an avid paddleboarder for more than 30 years and calls the sport his passion. He views it as a great way to get some exercise but also connect with the environment.

"When you're out there and you see a manatee or a school of fish swim right next to you, it changes your opinion about where you live and what we have access to," he says.

Padl works like any other ridesharing or rental service. Once users download the app, they can rent and unlock the paddleboards from their smartphone. A map shows the locations of available Padl boards at stations throughout South Florida. To unlock a board from its secure station, users select the one they want and follow the step-by-step prompts on the screen. The paddleboards cost $20 per hour to rent and come with a leash, paddle, and a life jacket.

Unlike scooters, Padl boards must be returned to the station because of the sensitive environment in which they are used. The Padl stations are solar-paneled and self-sufficient, and each board is equipped with GPS and a cellular connection so adventurers can track their route and communicate. The GPS also comes in handy if anyone gets lost. Padl has partnered with Sea Tow to pick up any stragglers by vessel.

Don't expect daredevils to be out on the water during a storm. Padl boards are locked down during dangerous marine conditions and become unavailable to rent on the app.

To begin, four boards will be available for rent at Key Biscayne's Beach Park at 695 Ocean Dr., but Avello hopes to expand service rapidly. Padl aims to open ten stations by the end of this year.

"We just want to make paddleboarding simple and available to everyone," Avello says.

This article was originally published in the Miami New Times by Jess Nelson, and can be found here.

What if your new workout schedule could boil down to once a week for 20 minutes? Would you think there’s no way anyone could achieve results? Would you think there’s a catch or some sort of gimmick?

Well, you’d be wrong. Electronic Muscle Stimulation, or EMS, has been around for centuries, but only recently has the research-backed method of training started to take off.

First, EMS training seems otherworldly. You slip on a pair of functional underwear that fits snug to your body. Next comes the iBody vest with built-in electrodes – that’s where the “E” in EMS comes from. Then comes the straps on your arms and legs which are connected to the vest, which in turn is connected to magnetic cables attached to a machine that generates electrical impulses throughout your body. Ready to sign up?

“It actually has more of a pleasant feeling,” says Brian Dillman, U.S. Executive Director at miha bodytec - the world’s leading EMS product manufacturer. “This form of training is highly effective and efficient, helping increase muscle mass, and reduce body fat.”

So why isn’t everyone just ordering an EMS vest online and getting ripped in their living room? Well, it’s a little more complicated than that.

First, the FDA just approved of the technology in June. Second, having a qualified and trained Personal Trainer administering the workout is critical. There’s a methodology to the training regimen, and safety, as with any workout program, is critical.

“A typical workout consists of four-second electric impulse segments, followed by four seconds of non-impulse segments,” says Dillman. “The body is in a tense position for the entire 20-minute workout to maximize results. After six weeks of consistent and proper use, the results are there.”

The official EMS training course, accredited by the Glucker Kollege in Germany, which is certified by NASM, is happening during the FIBO USA Fitness Festival in Miami this October. Trainers can get qualified to administer an EMS workout and be on the forefront of change in the fitness community.

“Miami is one of the most innovative fitness markets in the world,” said Dillman, who’s miha bodytec has 85% of the global EMS market share. “There are 4,000 EMS micro studios (under 500 square feet) outside the US, with their only service offering being EMS.”

miha bodytec has invested heavily in their U.S. operations, with a full warehouse stocked with product just outside of Chicago. They will be showcasing their leading EMS vests and products at FIBO USA, October 17-19.

In addition to the EMS training course, FIBO USA will offer fitness professionals and enthusiasts alike a full education program, comprising of 120+ workouts, workshops, and presentations, many accredited by ACE, AFAA, NASM, and NSCA.

Attendees will also explore an exhibit hall featuring cutting-edge equipment, technology, nutrition, apparel, and recovery solutions, as well as competitions in powerlifting, physique, calisthenics, and more.
For more information, visit FIBO USA.

Is ‘inner core day’ part of your strength training regimen? Probably not, but it should be.

The inner core is an oft-overlooked, yet crucial set of muscles that create a strong foundation for all motion. In fact, my ballet teacher used to say “all movement starts in the core.”

The inner core supports your organs, your joints, and your spine. A strong inner core can help prevent injury.

Though important for everyone, strengthening the inner core is absolutely crucial for pregnant women and new moms. The stronger your inner core, the more support for your baby and the other changes that come along with it, such as additional blood flow, fluid, and loose joints.

After you give birth, it is very common for one or more elements of your inner core to weaken. If you don’t take the time to restrengthen this supportive complex postpartum, you run the risk of injury, ineffective workouts and the inability to carry out day-to-day bodily functions.

Here are the four muscles that make up the inner core and how to use them.

1. Transverse Abdominus (TA), a deep abdominal muscle that runs horizontally across your body. My teacher likens its activation to a corset tightening. Strengthening the TA can create a foundation for better use of more common abdominal exercises. To work this muscle, perform the TA squeeze.
2. Pelvic Floor - According to Pelvic Floor Therapist Lindsay Vestal, the pelvic floor is a crucial apparatus for supporting your organs and for day-to-day functioning like intimacy and elimination. Two gentle exercises that can help you activate your pelvic floor are: slow bridges and shallow squats.
3. Diaphragm - Breathing is an important tool for inner core work. You diaphragm is your main breathing muscle and also helps to stabilize the spine. You can begin strengthening your diaphragm by engaging in diaphragmatic breathing (also called belly breathing).
4. Multifidus - the multifidus are muscles that run along the spine helping to provide stability to the entire inner core. These muscles are a bit more difficult to find, you can begin to activate them by performing the superman or bird dog.

Like most gains, rebuilding strength in your inner core can be an arduous process, but the benefits are well worth it. Developing these muscles can empower you to find more stability and strength in the gym and beyond. 

The food you eatbefore and after exercising is crucial to get the most out of your workouts,and to stay on track with your fitness goals. Pre-workout: You’re fueling yourbody up. You need to prep it for the physical stress you’re about to put itthrough. Post-workout: You need to replenish your body so it can recover andrebuild from the workout you just crushed. 

Resilience CBD, a CBD brand designed specifically for athletes, has a growing library of healthy recipes that incorporate their CBD. Not only do they taste great, but they also add an extra anti-inflammatory boost that you may not be getting enough of otherwise. Below are a few great pre/post-workout recipes to get you started!

PRE-WORKOUT: Orange Honey CBD Overnight Oats

Unless you eat a few hours before working out, you should try to stick to something on the lighter side, that’s also high in carbs. Oats are especially great pre-workout food because they release slowly, keeping your energy levels high throughout your whole workout. The CBD oil is an awesome addition to keep you focused and feeling refreshed after. If you’re a morning gym-goer, this is perfect to grab on the go.

Ingredients: 

½ cup oats
½ cup preferred milk
1 mL Orange Rise CBD Oil
1 tsp raw honey
½ tbs peanut butter for an extra protein boost
1 or ½ banana

Instructions: 

Add oats, followed bythe wet ingredients into a bowl or glass. Stir lightly so the Oats arecompletely wet.

Store in your fridge overnight. Top with bananas and/or other fruit in the morning.

*Yields 1 largeserving* 

POST WORKOUT

Eating immediatelyafter a workout is a must. You need to restore your depleted glycogen levelsand load up with protein so you are able to recover and build muscle. 

Recipe: Strengthening CBD Smoothie

Smoothies are a quick, easy, and effective post-workout meal. This one is packed with protein and stabilizes your sugar levels, while the CBD works to fight inflammation. The greek yogurt also makes for a creamy, indulgent treat!

Ingredients: 

1-2 scoops vanilla protein powder
½ cup preferred milk
¼ cup chopped peaches
¼ cup mango
1 banana
1 mL Citron Zest or Orange Rise CBD Oil
1 tbsp hemp hearts
¾ cup plain or vanilla greek yogurt

Add ingredients to a blender, mix, and voilà!

*Yields 1 largesmoothie* 

Recipe: CBD Lemon Pepper Chicken Bowl

If you’re feeling something a little heavier than a smoothie, this easy meal provides an awesome source of recovery boosting nutrients that work with the CBD to promote muscle growth and healing, so you can go just as hard in the gym tomorrow.

Ingredients: 

1 chicken breast
¾ cup broccoli
¾ cup chopped zucchini
¾ cup chopped brussel sprouts
1 mL Citron Zest CBD Oil
1 tbs olive oil
¼ lemon
⅔ cup cooked quinoa
1 tsp salt, pepper, lemon pepper
1 tsb lemon juice

Instructions: 

1. Heat oil in a skillet over medium heat. Add chicken and sprinkle with salt and pepper to taste until cooked through, about 5-8 minutes
2. Set chicken aside. Cut half of your lemon into thinly sliced pieces.
3. Add veggies, CBD, and thinly sliced lemon to the pan. Stir and sprinkle lemon pepper, salt, and pepper.
4. Turn skillet to medium-low, add quinoa, the juice of the remaining lemon, and the chopped chicken.
5. Stir until fully mixed, and pour into a plate or dish.

*Yields 1 largeserving* 

Did you know the averageAmerican works 44 hours per week with a one-way commute of 26 minutes? Theyalso spend 2 hours and 22 minutes on social media and 40 minutes at dinners atleast 3 days out of the week. 

If you’re anything like the average American, you’re pretty slammed. In this fast-paced world, we’re always looking for efficiencies. Oftentimes, we sacrifice our diets to make room for everything else. Unfortunately, it’s much more convenient to eat unhealthy when on-the-go.

Believe it or not, there areways to maintain a healthy diet and pick your kids up from soccer practice ontime. It starts with meal prep and maximizing your meals so you’re getting themost out of them as possible. 

SpeedySmoothies

This is a fabulous hack for all smoothie lovers. When you have downtime, make a few of your favorite smoothies. Or the next time you’re making a smoothie, double the recipe. Then, pour it into an ice tray and pop it in the freezer. Next time you’re feeling a smoothie, simply drop the smoothie cubes into your blender with a little milk or water and you’re good to go. Extra tip -- you can do the same for soup too!

Streamline withCBD 

Only 23% of Americans meet national exercise guidelines. When trying to get and stay fit, it’s important to find efficiencies so you’re able to block off some gym time on your schedule. Recovery, as we discussed in this post, is one great way to do that. The quicker you can recover, the quicker you can get back in the gym and avoid skip days due to being sore. One of the best ways to incorporate recovery into your diet is CBD. Resilience CBD has some awesome, healthy Resilience Recipes that incorporate CBD. Our personal favorite is their Full Meal Prepped day of CBD.

Schedule yourSides

Meal prepping is awesome … if you have a whole evening you can set aside to meal prep each week. One simple hack for the person who decides what to eat for dinner the night of is scheduling your sides. Next time you’re making quinoa, rice, salad, baked potatoes, green beans, etc., double it. You can keep these sides in the fridge all week and eventually use them for another dinner that week. You’re basically meal prepping without spending any extra time doing so!

Pack in Protein… Powder 

Another way to make your mealsmore dynamic is protein. It’s no secret that protein is essential when tryingto achieve, and maintain progress. If you’re too pressed for time to make meator something loaded with protein, try flavorless protein powder. You canessentially mix this in with anything: spaghetti sauce, salad dressings, quinoaor rice, yogurt, or bake it into your favorite baked goods to pack some extraprotein in your meals.  

You shouldn’t have to compromise your diet in order to meet your demanding schedule. Taking the time to plan your meals and treat your body to proper nutrients will give you the energy you need to get through it while staying on track with your fitness goals.

The Sun is the center of our Astro life and the ruler of Leo. When the whole universe revolves around you, it's hard to keep the ego in check.

Like the Sun, Leo's heat everything in life up, as well as the drama (think Madonna, Kylie Jenner, and J-lo energy). And when the sun goes down, the Leo temper goes up. So those of you who have a Leo significant other or bestie know to try and keep them happy and shining like the sun or expect an explosion.

Leo is the sign of drama, and boy can they put on a show! A natural-bornleader, they love to be the boss.

Leos also need to overdose in love and attention, which may cause people to think you have a big ego, which you do, but the real truth is, you have an even bigger heart, and you’re one of the zodiac’s most generous signs. You’re always there to help, spoil, and protect the people you love.

Your energy may be hard for others to match and there is neverany boredom in your presence. 

So what workouts are best during the dramatic and dazzlingseason of the Lion? 

Leos are extremely competitive, they like to be the best at everything they do and they won’t stop until you acknowledge it. So, you could expect a Leo to thrive in a Flywheel room. Hello, lights camera, scoreboard! A workout where they can be left alone to their own thoughts, and still be seen and praised. Basically, a dream come true. See you in the front row, no alias names here.

Leos are full of fire, and when the fire season hits in Miami, a good cool down could be needed. Leo season is a perfect time to try a watersport, such as a SUP yoga class or a water biking studio. We’ve recently tried Element Aqua and fell in love with the low impact, high-intensity workout, that kept us high on endorphins but calm and cool on the inside.

Leos love a good performance, and they love to feel sexy. There is no Leo who would resist a Vixen Workout. Performance, sweat, and drama - sign me up!

If you have a Leo Sun, Rise or Moon you can expect this month to leave you feeling amazing as the sun illuminates all of your positive qualities. You are at your peak of the year. Its time to go after whatever it is you want before year-end.

For the rest of us, we will be soaking up the last of the summersun. Take a chance on an invitation to a workout you would normally turn down,allow yourself to let your hair down and step into the spotlight, this is thetime to let out your FIERCE! 

The streets of Miami are not particularly bike-friendly, but that’s not stopping Miamians from hitting the streets for a little two-wheel exercise.

So where does Miamilike to bike? We asked our STAY FIT 305 community for their favorite bikespots, and here is where they suggested for your next ride.

Venetian Causeway

The Venetian Causeway has long been a biking favorite ofMiami cyclists. The city and bay views attract hobbyists and casual bikersalike.

Make sure you are taking extra safety precautions before gettingon your bike, and stayalert at all intersections.

Shark Valley

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. This is a safe and easy place for beginners to start biking. Make sure to use our biking newbie-friendly tips.

Rickenbacker Causeway – Virginia Key/Key Biscayne

Another uber-popular bike route, the Rickenbacker Causeway, Virginia Key, and Key Biscayne loop is a bikers dream – flat road, gorgeous seaside views, and a nice distance. The Rickenbacker Causeway hill provides for a nice challenge.

MiamiBeach Board Walk (South of 21st Street)

For those who don’t live on the beach, this is a really great way to explore the area from a different viewpoint. 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.

Wynwood

What better way to explore the colorful Wynwood murals than on a 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.

The act of running is a repetitive exercise that will tighten the quadriceps, glutes, hamstrings, hip flexors, and calves. It's important to know how to prepare for a run. But what about after your run? Excessive muscle tightness or strain leads to potential injury. Try these four post-run stretches to help you recover.

Leaning Calf Stretch

Face and place your hands on a wall, leaning slightly forward,with your back leg straight and front knee slightly bent. Lean forward untilyou feel a stretch in your back leg, and hold for 30 seconds, repeating up tofive times per leg. Perform at least two sets with your back leg slightly bent,to target a different part of your calf muscle.

Side-Lying Quadriceps Stretch

Lay on your right side and bend your left (top) knee. Grab yourleft foot with your left hand and lightly pull your foot toward your glutesuntil you feel a stretch along the front of your thighs. Hold for 30 secondsand repeat 3–5 times before switching sides.

Lying Hamstring Stretch

Lay on your back with your left foot on the floor, and yourright leg extended toward the ceiling, hands clasped behind your right knee.Gently pull your right leg toward you, and hold for 10, 5-second reps beforeswitching sides. 

Kneeling Hip Flexor Stretch

Kneel on your right knee, with your left foot flat on the floor,and left knee bent at 90 degrees. Press lightly forward to feel a stretch atthe top of your right thigh. Hold for 30 seconds, 3–5 times, and then repeat onthe other side.

No pain, no gain, right? Studies show this may not actuallybe the best method for seeing results. We can all relate to that bittersweet,and oddly satisfying soreness we feel after exercising. To us, it feels likewe’ve conquered something, and if you’re not sore the next day, you reallydidn’t accomplish anything, or work your body hard enough, right?

Yes, soreness does indicate that you pushed yourself and gota great workout. But, there’s actually an extra step you must take inorder to overcome that soreness, and 82% of people feel they are neglecting it.That step is recovery. 

While the actual workout is extremely important, recovery is one of the most overlooked aspects of fitness. Why? Because when you exercise, you’re breaking your body down. Allowing your body to adapt and repair damaged muscle tissues in order to continually see improvement is an important step in the process. Not only will you be able to go harder in the gym, but you’ll also prevent injuries, and function at an optimal level.

Here are five recovery tools, tricks, and tips you should be adopting.

Stretching: Widely known,often overlooked. Stretching directly after a workout has quite a few benefits.It increases blood flow to your muscles which can reduce soreness and relievephysical tension. It also increases your flexibility and range of motion. AKA -if you continue to skip stretching, your body will remain tight, and you won’tbe able to dip deeper into that squat.

CBD: Sleep and reducing inflammation are both huge factors that impact your body’s recovery time. On average, Americans are only getting 6.8 hours of sleep each night, coming in below the suggested eight-hour minimum. This is absolutely crucial in order to allow your body to repair itself. CBD promotes better sleep, while also working internally and externally to reduce exercise-induced inflammation. Resilience CBD is a great option focused specifically on athlete recovery.

Refuel Properly: It’s no secret that you need to be refueling your body after an intense workout, but are you providing your body with the right fuel? After a workout, your body is immediately looking to restock its glycogen (which your body uses as energy) to repair your muscles. You should direct your focus on carbs and protein. Carbs are a great way to allow your body to kickstart glycogen resynthesis, but it’s important you consume carbs directly after a workout with no delay. Your primary focus, though, should be protein. This is essential for providing your body with the amino acids that aid in muscular growth and rebuilding. You should aim for 0.15-0.25 grams of protein per pound of body weight.

Ice Roller: Rolling out or massaging those muscles after an intense workout not only feels great, but can do wonders for recovery. It increases oxygen and blood flow to the muscle tissues while also releasing muscle knots and tightness. It is a form of a myo-fascial release. Fascia is ultimately a connective tissue that encases your muscles, tendons, and other internal organs. Fascia is not extremely flexible and can contribute to muscular tightness, which is why rolling out your muscles can relax and relieve tension. Crysophere has a great massage ice roller that you can pop in your freezer.

Epsom Salts: Epsom salts arean excellent way to relieve muscular tension. Magnesium, a mineral found inEpsom salts is a very powerful anti-inflammatory. Soaking in Epsom saltspromote recovery by actually perpetuating blood flow, and loosening the musclefibers. 

Running is a repetitive exercise with no added resistance. Runners build muscular endurance as opposed to strength. Running also increases bone density as the impact of running builds calcium in the bones of the feet, legs, and even the spine. On the flip side, overtraining and lack of calories in your diet, compounded with strenuous running, can lead to injury or even bone loss.

Here are five tips to keep you healthy, strong, and without injury while running.

Monitor Your Caloric Intake + Calcium Rich Foods

On average (depending on bodyweight) a runner will burn 100 calories per mile. Meaning if you want to burn 500 calories, your target distance should be around five miles. To have a successful and strong run, your focus shouldn’t always be on a deficit of calories, which would cause nausea, fatigue, and potential injury on a longer run. Calcium-rich foods help the muscle contraction process during running preventing muscle spasms or cramping post run.

Glutes + Hamstring Prep

Running involves the quadriceps, glutes, hamstrings, abs, and calves to name a few. The first muscle groups to experience fatigue on any long run are your glutes and hamstrings. To stay strong, here is a banded glute and hamstring pre-run exercise:

• Position mini band above the knees
• Place feet slightly wider than the hips (just a tad)
• Sit butt back like you were sitting down in a chair andkeep your chest lifted and abs engaged
• Push out on the band the entire time and never let kneescave.
• Squeeze glutes to stand
• Repeat 20 times

Shoes Do Matter

All running shoes were not created equal, as no two feet are the same. Supination (weight rolls to the outer edges of feet) or Pronation (weight rolls to the inner edges of feet) can cause pain in hips, feet, knees, and alignment of the spine. Runners find shoes and or inserts that will help to correct your supination or pronation for the longevity of your run without pain. 

Cross Training and Strength Conditioning

When recording setting turns up in conversation, runners often overlooksupplementing running with strengthtraining exercises, to achieve results. Not only will it help prevent injury,but it will also make you a stronger, faster, and more efficient runner. Exercisesthat help to strengthen quadriceps, glutes,hamstrings, abs, and calves include the Squat,Deadlift, Lunge, Push-up, and Plank.

Post-Run Recovery

As mentioned, the act of running is a repetitive exercise thatwill tighten the quadriceps, glutes, hamstrings, hip flexors, and calves.Excessive muscle tightness or strain leads to potential injury. Don’t forget tostretch post-run to prevent injury.

June 5th is Global Running Day, with Floridians celebrating in mass during their weekly Run Club events (click here to RSVP for the runs).

Runners in Doral decided to use the platform of Global Running Day to launch what's expected to become a large weekly gathering - Doral Run Club powered by Baptist Health.

The Doral Run Club meets every Monday at Skyros Sports Downtown Doral at 7pm.

https://www.instagram.com/p/ByRGrNag6La/

June 5th is Global Running Day, with Floridians celebrating in mass during their weekly Run Club events (click here to RSVP for the runs).

Spotted tonight in Brickell was what can only be described as one of the largest Brickell Run Clubs to date.

Take a look for yourself. The Brickell Run Club is every Tuesday at 7:00 PM starting at 1300 Brickell Ave.

https://www.instagram.com/p/ByT2BH4AhPQ/

From Frankie Ruiz - Founder of the Miami Marathon

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https://www.instagram.com/p/ByTy4H7gdTI/

https://www.instagram.com/p/ByT6MFQl9zy/

https://www.instagram.com/p/ByT7kxXFwft/

Exercise physiologist Royal Burpee, the founder of his namesake movement the "burpee," is not from South Florida.

But June 4, 1898, was his birthday, which would have made him 144 years old today, so we want to celebrate him anyways.

Sadly, the inventor of the burpee passed away in 1987.

Burpee, or"Goog" as Dluginski knew him as a child, was an exercisephysiologist, avid camper, and bodybuilder who worked at the YMCA in New York.While conducting research for his Ph.D. at Columbia University in the 1930s, hewanted to find an efficient way to determine people's physical fitness.

Here is Burpee's official, original test, as it appeared in his book "Seven Tests of Physical Capacity":

Examiner:

I want you to do a little exercise to get your heart working, soplease do exactly as I say. Bend your knees, and place your handsflat on the floor in front of you. (Subject performs movement)

Jump your legs straight out to the rear, and leave them there.(Subject performs movement)

Jump your legs back. (Subject performs movement)

Stand up. (Subject performsmovement)

That's right - the original burpee fitness test didn't include a jump up at the end, which is often part of workouts today. So, the next time a trainer makes a comment at your winded-no-jump, just tell them Royal said no.

Ever hearthe same four cues in your fitness class and never understand what theyactually mean? Well, as an instructor, it’s important to know the classunderstand what I’m explaining and why the cues help you maximize your results,while keeping you safe. Here are four cues you’ll hear in your next class andwhat they actually mean.

“Abs tight”

Best wayto think of this is tension on your core. Less sucking it in, more bracing yourabs. As an instructor, I cue clients by telling them this, “if you were to getpunched in the stomach, and before I punched, you tensed up, hold onto thattension.”

“Shoulders Down”

Your trainer is always saying it, but you’re just not getting it. Well think of it this way: pretend your shoulders and your ears hate each other, keep them away from one another. It’s as if your shoulders are being pulled in the opposite direction of your ears. How do you do that? Stand tall, chest opens up, squeezing your shoulder blades together, activating your lats, and bringing your shoulders down. Like a switch, turn everything on and keep it all on throughout the exercises.

“Knees Out”

This ismostly used when squatting and/or lunging. When you’re squatting you want toactively push your knees out, this way the knees track your big toes. Samething when you get into a lunge, the knee of the front leg shouldn’t cave in.Sometimes we forget about this cue when we’re in these positions. The best wayto practice is to put a resistance band on your legs and focus on pushing theknees out, fighting the resistance of the band.

“Neck Aligned With Your Spine”

Last butcertainly not the least, neck hyperextension. As an instructor, I find this isa cue I use a lot. We all like to stare at ourselves in the mirror, but we can’tbe doing this all the time in the gym. There are times when it’s appropriate andthen there are times that it could put a strain on our necks.

For example,when in a deadlift position, you’re actively pushing your butt back.  What is easily forgotten is that while theback remains flat, you should be lengthening with the crown of your head.Meaning, your neck is aligned with your spine. Hence, you are not checkingyourself out in a mirror, your chin is tucked as you hinge forward. If theweight is down you look down, if the weight is up, you look up.

Makingminor adjustments in form and technique, can create the ultimate difference. Inthe gym, we must move mindfully through exercise as to avoid any injury. Wemust exercise our minds as well as our bodies. Now, the next time you hear oneof these cues, you’ll know exactly what to do.

Ever wonder how Europeans stay so fit despite all the croissants and pastries? Europeans have been practicing Water biking for years. Luckily for us, this aquatic fitness revolution has hit Miami.

Water biking at its core is a low impact, high intensity, full body underwater cycling class held in a pool. WaterBiking Studio in downtown Coral Gables is the first aquatic cycling studio in South Florida offering not only, water biking classes, but several classes on various aquatic fitness platforms.

Why Exercise in the Water?

People often associate exercising in the water with an elderly demographic. However, water workouts offer multiple benefits for any fitness level and age group.

Exercising in the water burns body fat while building cardiovascular stamina, strength and flexibility.

Since water is denser than air, it provides about 12 times more resistance. Therefore, each set of movements done during a water workout strengthen your arms, legs, shoulders and core.

Top Benefits of Working Out in the Water

• Increase Muscle Strength
• Improve Cellulite
• Helps with Arthritis
• Easy on Joints
• Increases Flexibility
• Assists with Lactic Acid Drainage

Workouts offered at WaterBiking Studio Coral Gables

All the classes offered at WaterBiking Studio Coral Gables are held in their indoor heated pool. One will experience a full body, low impact, high-intensity workout, regardless of what class guests register to take.

• WaterBiking
• WaterCircuit
• Aqua Strength
• Bike&Core
• Restore&Renew

WaterBiking Studio Coral Gables is offering a 15% discount on any 5, 10, and 20 class packs. Use the code "STAYFIT305" to get the discount.

For more information on WaterBiking Studio Coral Gables, visit https://waterbikingstudio.com/.

The fitness explosion in midtown continues to grow bigger. This week, Anatomy Midtown has announced a Run Club that is free and open to the public. That’s right, no membership required for you to sweat it out at the hottest destination in Midtown Miami.

“run club is agreat way to bring the fitness community together under one roof with theworkout and recovery all at the same place,” said Jacqueline Kasen, director ofgroup fitness at Anatomy.

The first Run Clubis Tuesday, March 19th at 7:00pm. Guests will start with a threemile run around midtown with Lee Jimenez. Afterwards, participants will goinside the Anatomy Midtown studio for a Hardcore Class with Derek Pope, and apost-workout stretch and recovery session with Andrew Calore.

For more information visit http://anatomyfitness.com/.

The STAY FIT305 community shows us every day that our bodies are capable of just about anything.But, one of the most amazing and beautiful things our bodies were built to do isgive life. This can be the biggest and most impactful physical and mentalchange a woman will go through.

Often, thethought of exercising while pregnant is met with trepidation and intimidation.But it doesn’t have to be that way. Always consult with a physician when itcomes to your pre-and post-natal care, but one general rule to live by: you arestill capable of doing what you did before you were pregnant, but as always, doit with care and be aware of your body.

Pilates is anespecially great practice for pregnant women to become hyper-aware of theirbody and breath connection, along with strengthening muscles that aid in thebirthing process.

Amanda Christodoulou, founder of Pilates Body at Anatomy, debunks a few prenatal fitness myths about exercising while pregnant and shares a few best practices to maintaining your body (and soul) for a healthy baby and beautiful pregnancy.

Lay on Your Back

After a certain point in pregnancy, it will become uncomfortable to lay flat on your back. The main risk associated with lying on your back is the weight of the baby pressing on the vagus nerve, potentially resulting in the baby not being able to breathe, but - neither would mom. If the nerve is compressed, you’d be gasping for air. So go ahead and enjoy your favorite stretches and exercises on your back.

Pilatesexercises like the Hundred help connect the mind and body to moving with thebreath, Double Leg Stretch strengthens the upper back, hamstrings, and glutes(did you know, all those muscles are part of your “core?”) or exercises on the Reformerlike Pelvic Lift, Frog Legs, and Circles, all help stretch the hips and strengthenthe pelvis.

Enjoy Prone Position (on your belly) andSpinal Extension

Just likeyour back, there will come a point where you aren’t comfortable on your belly.And again, until then, do it – a lot. Pilates exercises like Swan, Swimming andPulling Straps all strengthen our core back muscles and aid in spinalextension. We are already dominant in the front of our bodies, so the rapidweight gain, often caused by pregnancy and its position. can do a number on thelower back. Don’t be afraid to be on the belly in the beginning.

Remember,that your baby is nice and cushioned in there, and there will come a point thatit’s no longer comfortable, so enjoy it while you can, because you will missit.

Remember, you are Not Fragile

Yes,pregnancy is a delicate, special miracle that was women get to experience. But thisdoes not make us fragile. In fact, you are even more capable of getting a goodworkout in when doing less (um, how long have we been waiting to hear that?!).

This isbecause it won’t take as much to get your heart rate up, in a healthy workingzone. Don’t be afraid when it does. Consider wearing a heart-rate monitor onthe wrist, and again, consult with a physician on your optimal heart-ratelevels. 

Listen to Your Body

You canstill lift weights, run, dance, do inversions, push sleds and do whatever elsemade your pre-pregnancy fit body happy. If an exercise isn’t right for you,you’ll know right away. Listen to what your body is telling you. Keep in mind, itcan be challenging to workout with all extra weight on your body that you’renot used to.

Let’s Talk Cravings

Nutrition is achallenging topic during pregnancy, even for the mama with the best intentions.Contrary to popular belief, you don't require that much more food in your diet.So while you're not necessarily "eating for two," you are makingchoices for two.

Pregnancy is not anexcuse to fill your body with sugar and chemicals. It is important to look atthe ingredients in everything you consume. Your amazing and smart body will usethe placenta as a barrier to protect your baby from toxins, but guess what -you still absorb them, and that will only make you feel worse. The baby willget all of the good stuff and you will be left to process the remainder.