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Lizzy Chiappy is no stranger to treating athletes. As Founder of South Miami's popular Casa Vinyasa, Chiappy calls the University of Miami Football, Women and Men's Track & field, Women's Tennis and Women's soccer team all clients, including several Sunday superstars. So how does she treat her most physically gifted clients? Chiappy kindly shared some insight into her athletic program - Yogalete - she takes her clients through.

Downward Facing Dog with Heel Raises

• How: Press hands down into the floor at shoulders-width distance. Lift hips high up towards the ceiling. Separate feet to hips-width distance and press heels down towards the ground. Drop the crown of your head and take your gaze towards the back edge of your mat. Press your chest back towards your thighs. Lift heels up as high as you can, then press them down as low as you can. Repeat 5x.
• What: Elongates and releases tension from your spine. Opens up the hips and shoulders. Stretches hamstrings, calves, arches, and hands. Strengthens arms, shoulders, wrists, ankles, and abdominals.
• Why: The added heel raises in Downward Facing Dog works on ankle mobility, which football players need big time. This is a deeper stretch and warms up the calves, Achilles tendons, and feet.

Low Lunge with Psoas Stretch

• How: From Downward Facing Dog, step one foot forward, in-between both hands. Place back knee on the floor and release back toes so that the top of your foot is on the mat. Reach both arms up towards the ceiling and press both hips forward. With one hand, grab onto opposite wrist of bent knee and pull arm to the side of the bent knee (i.e. If right foot is forward, grab left wrist with right hand and side bend stretch over to the right).
• What: Stretches the quadriceps, hamstrings, groin, and hips. It encourages a full range of motion in the lower body.
• Why: The added side bend stretch allows for a deeper opening into the Psoas muscle. Since it is the only muscle to attach the spine to the leg, tightness can lead to lower back pain.

Half Split

• How: From Low Lunge, straighten out front leg in line with hipbone and flex foot. Back knee is stacked underneath hip. Fold forward towards the straight leg. Use opposite hand to pull toes back for a deeper calf and Achilles stretch.
• What: Improves flexibility in the back of the legs, primarily in the hamstrings. This pose stretches the lower back and can relieve symptoms of Sciatica.
• Why: Sometimes a Seated Forward Fold (a seated position with both legs stretched out in front) can irritate the low back. This pose is a great way to stretch the hamstrings without putting strain onto the low back. The added benefit of pulling the toes back allows for a deeper stretch in the calf, the Achilles, and the fascia in the bottom of the foot.

Modified Side Angle

• How: From Low Lunge, turn back foot to point towards the same side as front leg. Rotate your body to face away from front leg. Place front hand down on the ground in front of front foot. Reach your top arm overhead with palm facing towards the ground. Peel your chest open towards the ceiling and gaze up. Lastly, shift weight forward towards your front leg.
• What: Lengthens and stretches the side body. Opens and releases hips. Stretches the groins.
• Why: This pose can help relieve low back pain while reducing the likelihood of a strained groin. During this stretch, mobility is created within the hips, which is greatly needed.

Malasana/ Deep Prayer Squat

• How: From a standing position, spread feet out as wide as the mat. Turn both feet out. Bend your knees and squat your hips down. Place hands at heart center into a prayer position, and use your elbows on the inside of your knees/thighs to press your legs out. Pull the crown of your head up as you straighten your spine. Pull your lower belly in and up.
• What: Stretches the groin, lower back, sacrum, and hips.
• Why: Lower back pain is a common complaint of football players. This pose can help relieve lower back pain while increasing range of motion in the hips. It also can be a very calming pose, especially with all the pressure and stress that football players face. This pose is great in bringing a balance of energy within the athlete.

Tree Pose

• How: From a standing position, place one foot on either the calf or the inner thigh of the standing leg. Stand tall as you bring your hands together at heart center into a prayer position or reach your hands up towards the ceiling. Press firmly through the four corners of both feet, and press the lifted knee back while keeping both hips square towards the front.
• What: Stretches the thighs and groins. It builds strength in the ankles and calves. This pose helps to remedy flat feet and can be therapeutic for Sciatica. Lastly, it improves balance.
• Why: This balancing pose tends to be the most accessible for most football players. It allows them to work on improving their balance while getting the added strengthening and stretching benefits. It is also a hip opener for them to work through.

Upward Facing Dog

• How: From lying face down, place your hands on either side of your rib cage. Press through your hands and tops of your feet to lift upper body up into a back extension. Lift your knees and thighs off of the ground. Press your hips forward and roll your shoulders down and away from your ears.
• What: Stretches the chest, spine, hip flexors, shins, and front of the ankles. It also strengthens the wrists, arms, and shoulders. It can also help relieve symptoms of Sciatica.
• Why: This pose is great for relieving back pain while continuing to open up the hip flexors and entire front side of the body. It also increases ankle mobility.

Half Pigeon

• How: From Downward Facing Dog, bend and bring one knee forward towards the wrist of the same side. Bring your foot as close as possible to the opposite wrist. Your opposite leg is extended behind, with your knee facing down toward the ground. Point both hipbones forward. You can drop down to your forearms or drop your forehead to the ground and reach both arms forward.
• What: Stretches the Piriformis muscle of the bent leg while increasing range of motion in the hip socket. It also stretches the Psoas and hip flexors of the straight leg.
• Why: This is another great pose to help relieve tightness in the hips, which can translate to tightness in the lower back. It was once thought that this pose would be “too much” for the knees of a football player. Turns out football players love this pose and how it makes them feel. Stretching the glutes/hips leads to better health and functionality in the legs.

Half Pigeon Quad Stretch

• How: Staying in Half Pigeon, rise up onto your hands. With the same arm as the straighten leg, reach back. Bend your knee and grab the inside of your foot. Pull your foot inward.
• What: Stretches the Piriformis muscle of the front leg while also increasing the range of motion in the hip It also stretches the Psoas muscle, hip flexors, quadriceps, and knee of the back leg.
• Why: To maintain good knee health, it is important to stretch the quadriceps, which in turn stretches the knee. With the way Half Pigeon is set up, football players get both a great hip flexor and quadriceps stretch.

Belly Breathing

• How: Sit tall in a comfortable seat. Place both hands on the abdomen, where the rib cage is. Take a breath in, expanding your belly sideways. When breathing out, contract your belly in. Watch how your fingers get farther apart as you inhale and get closer together as you exhale.
• What: It strengthens the diaphragm, a muscle located horizontally between the thoracic cavity and the abdominal cavity. The diaphragm is considered part of the muscles that make up the core, making it very critical to develop.
• Why: It is important because football players tend to take short breaths, breathing into their chest, which adds stress and anxiety during performance time. Poor breathing habits cause football players to fatigue faster. By focusing on healthy breathing patterns, athletes can increase their VO2 Max (maximal oxygen uptake). When all the muscles that make up the core are strong and healthy, the extremities can function at their optimum.

Fitness is more than the body, it's also about the mind. Practicing good mental heath is just as important as the training we put our bodies through. We asked 17 Miami trainers, "How do you practice mental health?" Here is what they had to say:Mona McCromick @monalisasayed: I try and laugh everyday. I also make sure that I’m active each day in order to clear my mind, and I listen to a lot of audiobooks.Daryl White @darylannwhite: Lately, I’ve taken up journaling, but with an eight question template so I don’t get overwhelmed with a blank page. Slowing down to take in my wins, lessons and people I’m grateful for on a daily basis has broken up the need for constant hustle without result.Lulu @bodybylulu: A regular exercise routine helps me reduce stress and improve my mental health. I never workout more than half an hour, 3-5 times per week. My go-to HIIT workouts are Rise Nation Miami and B-Force Fitness. They are 30 minute total body high intensity interval training workouts that make you feel great both physically and mentally!Rachel Lee @transitionpilates: Finding a healthy outlet is the best way to deal with overwhelming emotions. Although exercise is a great way to mange emotions and stress it’s not enough alone. We need to exercise our minds just like our body’s. Journaling is my go to. There is something so satisfying about wring down all my emotions, fears, and things I need to do. You get it all out on paper and you can let it go and move on. I practice this everyday and it keeps my mind on point.Nathalia Ferreira@nathalia.ferr: Mental health is different for me everyday, but it mainly consists of moments of mindfulness. To me, mindfulness is essential to living a sane and grounded life. In today's world, it's about centering yourself, giving yourself the time to really feel your emotions and consequently, get to the root of who I am and the life I want to live. I do this everyday by dedicating some time to reading a book and interacting with it by journaling how what I am reading can be applied to my life.Myk Likhov@Myklikes: Take a break from work and external stimuli every day. MEDITATE.Katrina Bilanchone @miamiyogagirl: Morning meditation has been life changing for my mental health. It’s like a mental pick-me-up. I also designate an hour or so of my day to reading. Whether that be poetry or the yoga sutras, just something that will feed my mind peace and clarity. Last but certainly not least, movement. We know that our physiology changes our psychology. This is why I’ve revolved my life around movement, it keeps me sane and balanced.Katie Martinez @_katie.ann: No matter what day it is, no matter when I have to be out of the house, I wake up with enough time to spend at least 30 minutes of chill time. I sit in bed, watch whatever series I’m feeling that day, I calmly drink my coffee, eat my breakfast, and enjoy “me” time before I start my day. This helps me feel less rushed, less anxious, and more at peace with everything I plan to accomplish in the day.Christa DiPaolo @christadipaolo: I habitually start my mornings with positive affirmations and mantra’s. I have them on repeat in my head from the moment I wake up and I say them out loud as well. It’s a great way to start the day, calm my thoughts, keep me on track and more importantly, focus on my goals and well being. What is good for the mind is also good for the body and soul.Rachel Robinson @Rachel_fitness: I practice and preach mental health by working out and teaching my classes. I encourage my students to make positive habits everyday.Gabriella Fioravanti @trainwithgabs22: Doing some type of physical activity helps clear my mind and taking naps with my puppies.Dani Gelley @thirsty4balance: I meditate for 10 minutes every day, first thing in the morning.Sean Casey @seancasey305: By trying to have a positive mindset at all times and challenging myself daily to be better than I was yesterday.Dani Vidal @Dani_vidal: By working on myself and doing the things that make me feel fulfilled - even if all I can accomplish is making my bed in the morning, I am still proud of myself. I get myself to the gym everyday and teach spinning, to surround myself with people who have goals, but doing things for myself really keeps my mental health at its optimum strengthTroy Walker @Troytraining: I take care of a lot of people, so I try to remember to take care of myself too. I Treat myself with kindness and respect the same way I do others, and I avoid self-criticism. I take time out for myself by taking a yoga class or dance class. I also take time to calm my mind by doing relaxation exercises and praying.Jen McDonald @jentaglemcd: Going for my early morning runs. Just me and my thoughts. Going over everything I want to accomplish that day and just being in the moment. Me against my breathing and the pavement!Andy Fortuna @af_move: I work on breath work and meditation. Realize that you are in control of everything in your life from hardships to happiness.Come practice mental health with STAY FIT 305 on October 10th at our next event. We will be meditating as a community for World Mental Health Day. More details and tickets can be found here.

We as humans have an ability to stuff down or cover up the pressure or stress we feel. We do this by procrastinating, consuming prescription drugs, doing excessive exercise, or indulging on alcohol or other substances. However, those are quick fixes. They take you out of present moment awareness and momentarily allow you to escape the reality you’re currently in. Those outlets are fleeting -- it’s not the external situation that we need to change, it’s our perception of the external. We are best able to relieve pressure, and stress, when we are rested.When is the last time you took a minute to close your eyes, and let your mind go? How would that feel? Do you feel many thoughts would come? Do you fear you may not be able to adapt to those thoughts? If an exercise like this is uncomfortable for you, it’s likely because you’re not getting the rest you need.Rest is the antidote to stress, and one of the best ways to rest and dissolve stress is through meditation. Meditation allows an opportunity to rapidly release stress that’s been accumulating for long periods of time. Let’s dive into the myths surrounding meditation.Myth One: I am bad at meditation because I can’t stop thoughts or quiet my mind.The nature of the mind is to think. The average brain fires off between 50,000 and 70,000 thoughts a day. Take solace in this finding; we can’t forgo the automatic workings of the mind. That said, everyone can learn a simple technique and begin implementing it daily with ease. If you can think, you can meditate, it’s that simple.The only goal we should have with meditation is to do it. The practice of meditation is process-oriented rather than goal-driven. Pivoting to this mindset is freeing; we’re no longer bound to speculation and can relax into the practice. I recommend setting aside fifteen minutes of your day to start. This mental reprieve is just one percent of your day, and with consistent practice, will begin to quickly yield the fruits of its labor. Consistency is important for meditation, as it is for all behavior where you hope to improve over time. If I have a membership to the gym but never went, I can’t blame the gym for lack of muscle growth.Myth Two: There is no correct way to meditate.One of the most common questions I receive is, “Why do I need to be taught meditation if it’s a process of self-discovery?” I can best answer this question with a personal anecdote from my childhood. Swim lessons boggled me as a kid. I remember my initial fears early one summer, as I learned to slowly build up a stride, diving head-first into the deep end, and swimming across to the pool’s side. By the end of the summer I had mastered this sequence, coming back the following summer to learn a variety of strokes from the same instructor. Had I not learned the proper techniques in sequential order from a coach, would I have figured out how to swim efficiently and with grace? Probably not. Would I have been able to get certified as a lifeguard and be able to utilize the techniques learned to then be of service to others? No.Meditation, like virtually all disciplines, improves with proper instruction and consistent application. Two individuals; one using the doggie paddle and the other slicing through the water with freestyle and flip turns, are both swimming. But, if you asked yourself, who you’d most want to offer you tips on your own swimming, it’s an easy answer.Myth Three: I don’t have time to meditate.We make time for things that are important. These things fall into two categories; activities we want to do and activities we need to do. Meditation applies to both categories, and as it becomes habitual, it no longer appears to be taking time from other activities. The idea of meditation has changed for me over the years. At first, I found it difficult to sit for even a very short period of time. I knew meditation was good for the mind, body and spirit, but I didn’t necessarily enjoy it when I was “dabbling.” And when I say “dabbling,” it varied from a few times a week to a few times a year. In reality, I was doing the best I knew how but I did not have a foundation to build on. It was like trying to figure out how to swim after being dropped in to the vastness of the open water ocean.My lukewarm approach to meditation changed when I learned the simple techniques behind Vedic Meditation, a practice whose use is backed up by hundreds of scientific studies. My practice went from something I “had to do,” to something I “got to do.” This shift in mentality made all the difference, with the fruits of my meditation appearing in the first weeks of persistent practice. Events that use to upset me no longer controlled me, and I developed a new level of introspection. I was now able to sit with myself, alone, in a quiet room, and not feel the urgent need to do something. For me, that was huge.Myth Four: I can meditate while doing other things.Now that we’ve covered some primary misconceptions surrounding meditation, I’d like to turn to a question I’m often asked. “Can I meditate while doing other things, like exercising?” The short answer is, no. When we partake in high intensity physical activity the body utilizes the sympathetic nervous system (fight or flight response). The brain then induces a release of chemicals (e.g. cortisol or adrenaline) indicative of what would have been needed to survive a prehistoric altercation. With the sympathetic nervous system on high alert, or body is unable to alleviate stressors using the parasympathetic nervous system. This precludes proper meditative practice from taking place.Beyond exercise, there are a couple other things to avoid before meditation. With meditation, we are in the business of de-exciting mind and body. This can’t happen anytime we ingest food or have an intake of caffeine. These catalysts light up our body’s mechanisms, blocking an enjoyable meditative experience. When both mind and body start to de-excite the body can then go into a deep state of profound rest. This is critical as approximately 90 percent of our body’s repair occurs during rest states.Meditation does not have to be boring, something you struggle through or something you are afraid of doing. In fact, meditation should be none of that. There is a technique in which it can be easy, effortless, beneficial and quite enjoyable.

Hey Fins Fans, want to know how the Miami Dolphins Cheerleaders stay fit all year long? Katie Ann Martinez did us a solid by putting together this work-out that you can do, that helps keep her ready for her Game Day duties as a Miami Dolphins Cheerleader.

This particular workout includes cheer/sideline practice, as well as full-body based exercises. Since our time on the field requires the maintenance of stamina and endurance throughout a four-hour game, I incorporated our sideline cheers into our overall workout in order to get the maximum results. Not only are we practicing our dances, we are exercising our memory, we are testing our endurance in the way it will be challenged on game day, and we are making our “workout time” fun and team-oriented!Workout Format:

• Warm-up
• Eight stations
• One minute spent at each station – transition as quickly as possible (no more than 30 seconds)
• Total – three rounds of completing all eight stations

Example Body-Weight Exercises:On every other station we're usually calling sidelines, but for the purposes of a workout for you guys, any cardio based exercise works here:

• Station 1: Pop jacks
• Station 2: Jumping Jacks
• Station 3: Walk-out to 2 plank jacks
• Station 4: Jump Squats
• Station 5: Sit-ups to alternating punches
• Station 6: Box Jumps
• Station 7: Reverse Lunges
• Station 8: Ski Hops

Example Resistance-Training Exercises:This resistance training workout uses a loop band.

• Station 1: Squat jacks– band around the ankles
• Station 2: Jumping Jacks
• Station 3: Lateral Step-outs– band around the ankles
• Station 4: Plank Jacks
• Station 5: Arm Step-outs (Push-up position)– band around the wrists
• Station 6: Step-Ups
• Station 7: Glute Bridges to Abduction– band above the knees
• Station 8: Pop Jacks

Workout Extras:

• My odd number stations will differ – sometimes they’ll be solely body-weight – sometimes they’ll be solely resistance training – sometimes I will combine them.
• I do not always incorporate sideline cheers – sometimes every station will consist of exercises for whatever muscle group I aim to focus on for that day (examples: upper body, lower body, core work/stability, full-body, etc.)

Cool-Down:

• After our workout, we smoothly transition to our stretching time. Due to our bodies being warm and appropriately challenged, this gives us the ability to get the most out of our flexibility. It also helps our muscles recover and prepare for the rest of practice.

When it comes to Miami’s fitness community, there is certainly no shortage of options. From boutique studios to big box gyms and everything in-between, our city is filled with the latest and greatest trends fitness has to offer.But what if I told you that getting in shape is not always about what kind of class you take or even how hard you work while you’re there? Might sound counterintuitive, but the fact is that since most of us are not high-performance athletes (who push themselves 120 percent with the goal of running faster, jumping higher and lifting heavier), it’s not necessary to exert yourself to this level, particularly if your main goal is to lose weight, tone up or maintain.True story.It’s a tough concept for many fitness enthusiasts to grasp because we’ve been taught for years that it’s all about “no pain, no gain.” But the reality of maximizing your fitness routine (and saving your joints while you’re at it) is to work out smarter, not harder. You do not build more muscle by killing yourself with endless reps and weights that are too heavy. In fact, your body burns fat most optimally at low to moderate intensities of activity, especially if you are just beginning an exercise routine.Another common misconception is that working muscles in isolation is the smartest way to exercise. Machines are a great way to isolate muscle groups, but to make the most of your workout, try to involve multiple body parts per exercise, which translates to increased calorie burning and muscle building. And that’s just one reason why Pilates, which uses several different muscle groups at one time, is such an optimal way to exercise.Another tip for working out smarter is to avoid the dreaded exercise plateau, when your body gets too accustomed to a fitness routine and goes into autopilot. Even if you’re breaking a sweat, you generally are not building as much strength or burning as many calories when you reach this point. And that’s another reason why I often recommend Pilates, which provides your body a new workout every time, and keeps your body and mind guessing.And perhaps the most important way to work out smarter is to perform your routine with proper form. You aren’t doing yourself any favors when you cheat or get sloppy, because form is one of the most important factors for results in both weight and cardiovascular training. For example, while weight training, if you lose proper form instead of targeting the desired muscle, you will use compensatory muscle groups, which often leads to joint breakdown and injury. Not only is it unsafe, but it’s counterproductive. You are much better off decreasing the resistance and executing the exercise with proper form. Not only is it safer, but you’ll also notice greater definition and tone in half the time.Bottom line: it’s easy to get distracted by the hot new fitness trends constantly popping up all over our city. But don’t let yourself lose sight of the health and wellness goals you have set for yourself…especially if you have your sights set on results.

Work-Life Balance? I used to be a firm believer in work-life balance until everything got mixed up. Loving your job and wanting to grow a business to eventually leave your job, can be extremely time consuming, often leaving you with very little work-life balance. So; I opted to believe in and practice healthy lifestyle habits to be as happy and balanced as possible.Everything in life is so intertwined, that the idea of creating separate schedules for work and life can get complicated; after all, work IS life and life IS work.With practice, I’ve learned these 7 healthy habits listed below to keep my work and life as balanced as possible. Today, I’m paying it forward and sharing the healthy habits with you.1. Sleep 7 to 8 Hours Each NightWe live in a society that applauds “not sleeping”; we often hear with a tone of praise “OMG! She doesn’t sleep,” as if that’s something to be proud of. We all have cram days, days of endless problems, but making sleep a priority is necessary. Our mind needs to rest, not only to be more alert at work but to lead a healthier life. Starting tonight, try getting a full night's sleep – you will notice the difference in your mood, your attitude, your performance at work and it's truly the first step to mastering healthy lifestyle habits.2. Practice AromatherapyMy sister taught me this trick and I’ve put it to work more times than I expected. Carrying a little lavender essential oil bottle is… essential! Rub it on your wrists and inhale whenever you feel stressed or in the need of that 5th cup of coffee; trust me, at some point coffee stops working and you need something deeper to liberate your mind.3. Take a Smart Lunch BreakWorking in an office, or working from home can be very daunting. You never see the light of day and this can lead to feeling tired, unmotivated and even depressed. During your lunch break, take a walk outside, see the sun and breathe fresh air. This will help you release stress, concentrate in something else than your laptop, free your mind for a couple of minutes and feel more energized to continue the day! Healthy lifestyle habits is about the little things.4. Exercise FrequentlyI would say this one is one of the most important tactics to keep healthy lifestyle habits alive. Exercising does not mean one hour or 1.5 hours a day. It means, 20, 30, 45 minutes and it can be anything from yoga, pilates, walking, running, weight lifting – find what makes you feel good. Some workouts I have tried and recommend are Yoga with Adriene and BBG by Kayla Itsines – but also, STAY FIT 305 always has great workout deals and locations to try in South Florida; make sure to take advantage!5. Plan Your Day the Night BeforeDon’t wait until 9am to start planning your day as you will waste time as soon as emails start coming in and then my friend, you will be overwhelmed. Before you leave the office or shut down your computer the night before, get a pen and paper to plan your next day. Some questions to ask yourself as you plan your next day are:

1. What didn’t you get to?
2. What’s priority?
3. What can wait for next week?
4. What deadline is coming up?
5. Do you have any calls/meetings scheduled?

6. Don’t Text While Working No matter how much we love what we do, we all love taking breaks and that’s ok. The thing to note here is that breaks, should be breaks. You are not working effectively when you are texting your friend/mom/boyfriend every 10 minutes during the workday; by doing this, you will find yourself working until 9pm and this is when burnout and bad moods start to happen; obviously not the way to go with if you are trying to implement healthy lifestyle habits into your life. So, designate 5-10 minutes every 3 hours to take care of personal matters, get coffee or simply take a break.7. See a friendWe focus so much at work and in finding ways on how to become better bosses, managers, entrepreneurs, whatever… but, how much time do we spend finding ways to become more human? Life is made of moments, personal touch and real laughs; reach out to a friend, meet for coffee, wine, or a simple movie at home. I can assure you, your friend was looking for something to do other than work; match made in heaven!I strongly believe in these 7 healthy lifestyle habits and try to put them to work daily for a happier work and personal life. Can’t wait for you to try these 7 healthy lifestyle habits and let me know how you feel about them!For more on me and healthy lifestyle habits articles, visit my site: www.ahintoflife.com

We’ve all been blessed with different body types. And when it comes to the booty, most of us are on a quest to accomplish one of two things: add more junk in the trunk or trim down that tush.Besides the aesthetics of a toned and lifted derriere – and regardless of the backside “look” you are going for – properly functioning glutes are necessary for the safe and proper performance of many daily activities, including walking, running, lifting and squatting.Unfortunately, the gluteal muscle group has a tendency to get lazy and go on vacation, frequently forcing other muscles to take over (namely your hamstrings and low back muscles). This can eventually lead to pain and possible injury. More reason to get those glutes in gear!Studies show that most people achieve greater gluteal contraction during body weight exercises (as opposed to squatting or deadlifting heavy weights), so try these three exercises that – when performed properly – will result in proper activation of your glutes…and are sure to have you feeling the burn.

1. Bridges - Forget about how much weight you can lift, let’s get back to the basics. Bridges are a great, simple exercise to really target gluteal activation.

• Lie on your back with knees bent and heels close to your bottom.
• Roll the hips up off the ground, trying to avoid any extension in the spine. Pressing the arms down into the ground will help engage your lats, which will also engage your gluteal muscles.
• Hold for 5-10 seconds and repeat for several minutes. To add a challenge, try a single leg variation.

2. Quadruped Hip Extension - You will often see these exercises (also called donkey kicks) performed in the gym improperly, causing the low back muscles to overcompensate for the glutes. Try this variation to ensure proper execution.

• Get on your hands and knees. Drop down onto your elbows.
• Sit back on your heels until your bottom is about six inches away from your heels (to take up the slack in the low back).
• Reach one leg behind you and place it on top of a block so it is almost in line with your hip.
• Pull the belly up and in, lifting the leg off the block without shifting to the stance leg side.
• Make sure to keep breathing throughout each repetition.
• Perform 15-20 repetitions on each side.

3. Single Leg Stance Kettlebell Slingshot -Believe it or not, the kettlebell is one of the premiere booty-strengthening items in your gym, particularly because it is perfectly suited to build gluteal strength efficiently.

• Stand on one leg with a kettlebell in the ipsilateral (same side) hand.
• Balance on one foot as you pass the kettlebell in front of your body to the other hand, balancing for several seconds.
• Then pass the kettlebell behind the body, back to the other hand. Try and maintain balance when transferring the kettlebell from one side to the other, keeping foot/ankle stability and a straight leg.
• Repeat for 2-3 minutes on each leg.

Any of the above exercises can be done at the gym, in your home or even during a break from sitting at your desk. All that matters is that you do it, especially if you are looking to give your backside a facelift.

The American College of Obstetricians and Gynecologists recommend that health pregnant women get at least 150 minutes per week of moderate-intensity aerobic activity.You may be able to keep up with your pre-pregnancy routine and you may need to adjust a few things due to some normal anatomical, cardiovascular, respiratory and metabolic changes. Personally, my fitness regimen shifted a lot from trimester to trimester depending on my energy levels, comfort and belly size. Make sure to check in with your doctor before starting a exercise program.It can be a good idea to attend classes that are created specifically for pregnant women as the teachers are usually trained for your specific needs. The good news is that there are several world class prenatal fitness classes in Miami.Prenatal yoga tends to be the most popular prenatal workout, presumably because it is gentle and the stretching helps release tensions that build up from carrying around the extra weight. I loved prenatal yoga, especially when I was in my third trimester. These Miami yoga studios offer prenatal yoga classes: Om Beats Yoga Studio, Synergy Yoga, Mamaste Yoga. I also loved the Slow Flow Restorative class at Green Monkey when I was pregnant.Prenatal pilates - pilates is one of the best ways to strengthen the inner core, which is crucial for postpartum recovery. Body Belly Baby is a Miami favorite for prenatal pilates.Cycling - I enjoyed cycling while I was pregnant because it was low impact. I want to note here that I decreased the intensity significantly from my pre-pregnancy classes. I self-monitored and was careful not to overexert, meaning I didn’t always follow the teacher’s prompts and did not engage in competition. If you’re not sure if this is right for you, ask your doctor.

*Read: Where to Spin in the 305 in 2018*

Walking - walking is one of the easiest workouts and has so many health benefits. Walking feels particularly good later into pregnancy when everything can be swollen. Get in your walks early in the morning or as the sun is setting to escape the brutal Miami heat. Here are some lovely walking paths in our city:

• Miami Beach Boardwalk
• Venetian Causeway
• Matheson Hammock Park

Are you pregnant and already worried about how you’re going to get fit after having your baby? The good news is that you don’t have to wait until after delivery to get started on your postpartum fitness program. Official recommendations and research indicate that postpartum health can actually start when you get pregnant. It is important that you consult with your doctor before starting any exercise program.The benefits:If you have a healthy pregnancy, working out can:

1. Make it easier to re-engage in fitness programs According to the American College of Sports Medicine’s postpartum exercise recommendations, it can be easier to pick up a fitness program postpartum if you had been engaging in moderate exercise throughout your pregnancy. You won’t be the fittest of your life while you’re healing from childbirth, but it will give you a stronger foundation to start from.
2. Possibly decrease your risk of developing postpartum depression. A shocking number of mothers suffer from postpartum depression - 1 in 7, according to a study published in JAMA Psychiatry. A meta-analysis published in the journal Birth demonstrates that “physical exercise during pregnancy and the postpartum period is a safe strategy to achieve better psychological well‐being and to reduce postpartum depressive symptoms.”
3. Help you with postnatal weight loss one study found that nutrition and exercise programs regardless of intensity helped women see a decrease in weight retention at [2 months postpartum].

How should you workout during pregnancy?In general, the recommendation is that you can keep up any exercise you were doing prior to becoming pregnant while pregnant, but should not start anything new.

*Read: 10 Tips For Working Out During Pregnancy*

Though, there are several other things to take into consideration when choosing your prenatal fitness program:

1. Understand that there are several cardiovascular, respiratory and metabolic changes that occur in your body that may make it such that your heart rate increases or that you tire more easily or become light headed when you exercise, so you may need to adjust your usual fitness regimen.
2. Know that your pregnant body produces the hormone relaxin which loosens the ligaments around your joints, making you more prone to injury.
3. Keep in mind that there are some positioning considerations, such as: it is advisable not to lay on your back after the 1st trimester, not to do deep twists and not to overheat / overexert.

I tried every workout under the sun when I was pregnant, some worked (yoga, cycling), some did not (running, HIIT). Everyone is different, the important thing is that you work with a doctor to find a method of movement that is right for you and your body and your baby. Try one of these top prenatal classes in Miami [link] Have you already had your baby? No worries, you can still get fit! Check out this guide for getting your fitness groove back in Miami.

Does summer really end in Miami? It’s always a good idea to spend time as at the beach or pool. As the saying goes, “look good, feel good,” – so we rounded up five must-do exercises to help you get that pre-pool pump. Take a look.SquatsSquats are one of the best exercises you can do. They hit every muscle group in your legs as well as your entire core. Variety is the spice of life, and same can be said for squats. They come in many variations, but all should be done with your feet flat, heels glued to the ground, chest high and abdominals engaged.Make sure your quads get parallel to the ground while pushing your body weight behind you and then stand all the way back up and repeat. If you are using weights, try 3-4 sets of 10-12 reps, body weight try 3-4 sets of 20-25 reps.Push-UpsPush-Ups are another total body exercise, working your entire upper body, your core and even your legs. Try any variation to change it up for a different challenge; hands and feet on the floor, hands elevated (a great modification if regular push-ups are hard for you) or feet elevated.Play with the positioning of your hands or angle of your elbows, you can even add weight, slow down the speed or make them explosive - whatever feels right for you. Challenge yourself to complete 3-4 sets of 10-20 reps.Pull UpsThis exercise is difficult for almost everyone. Traditional pull ups are done when you hang completely vertically underneath a bar and then use primarily your back muscles to pull yourself up so your chin reaches the height of your hands.There are many modifications if you aren’t able to do a traditional pull up. You can add a resistance band to help assist you to the top of the bar or try the pull up more horizontally underneath a bar, using TRX suspension straps, or get creative and use a swing at a park. Always make sure your abs are engaged, your shoulders are tucked down. Avoid shrugging, and move your whole body as one unit, slow and controlled. Pull-ups at any angle are difficult, try to challenge yourself to 3 sets of up to 10 reps and your back and core is sure to impress.Side PlanksWho doesn’t want a nice tight mid-section? Side planks can be done from your forearms or hands, with your legs fully extended or with your knees down as a modification.Pick a side to start, prop yourself up on your forearm or hand and hold yourself in a straight line from your head down to your feet. Make sure your hips and shoulders are stacked over each other. Focus on even breathing and feel the burn. Start with 3 rounds of 10 seconds on each side before increasing time.Jump RopeJumping Rope is great for your legs, hips, core and most importantly, your heart. Grab a rope and jump at whatever speed you can. Try jumping 100 times in a row or set a timer and challenge yourself that way.

Just because the World Cup is over doesn't mean you can't score goals. SoccerShape, the Miami soccer inspired fitness class has recently expanded outside of the 305 and into the Big Apple. So now you can stay fútbol fit in Miami and NYC.“NYC was always a dream for us, and when one of our founders, Jonathan Borrajo, signed with the New York Cosmos, the stage was set for us to launch SoccerShape NYC," says Co-Founder Mason Trafford. "Borrajo is especially passionate about bringing the class to New York.”SoccerShape is a fitness class inspired by the movements done by professional soccer players. Aside from using these movements, SoccerShape workouts embody the team mentality.“One of the things we love most about SoccerShape, are the connections that our class creates," says Trafford. "We love to create that 'team vibe' that is so special in soccer. One of our main goals with SoccerShape is to bring that feeling of friendship and inclusiveness to the fitness world.”

SoccerShape coaches are believers in the concept of 'Gamified' fitness. Their workouts are designed with an element of competition, something to challenge people and track progress. Coaches push clients to master new soccer skills each class.

*Read: Get World Cup Ready With These 5 Cardio Exercises Anyone Can Do*

“The cool thing about our class is that it's for everyone, regardless of skill level or soccer experience," says Trafford. "We've had both soccer moms and US National Team players take the same class. That’s why one of our sayings is: Team Atmosphere, Individual Progress.”NYC - are you ready to get out of your comfort zone and try this unique soccer inspired workout? SoccerShape NYC classes take place in Long Island City, New York at the Upper 90 Soccer Center. To sign up for a class check out the SoccerShape website where you can book both Miami and NYC classes.

Every bride-to-be knows that planning for your big day is a big deal full of big decisions. But when it comes to getting photo-ready for your dream wedding, it’s all about looking and feeling your absolute best. That means moving your pre-nuptial fitness plan to the top of that wedding checklist. And since not all wedding dresses (or bodies) are created equally, how you exercise matters - especially if you’re looking to achieve a toned look without any added bulk.With South Florida’s wedding season traditionally ramping up in the Fall, now is the time to kick your health and fitness into high gear. By following these helpful hints, you’re sure to trim down and tone up in time to tie the knot! Find The Right Workout Plan Many brides are on a mission to shed unwanted pounds and tone up before the big day. To achieve your desired result, we recommend combining cardio exercise (jog, cycle, dance, whatever) about three times a week with a strength training routine (lifting weights are key to this operation!) three to four times a week. Increasing muscle tone increases your metabolism, which improves your ability to burn calories even at rest. If getting to the gym is a challenge, try doing pushups at home or investing in small weights (5-10 lbs) and doing a few sets of bicep curls or shoulder presses. Squats and lunges are also a great way to build up the muscle tone in your legs.Going for a strapless dress? Then it’s time to focus on shaping those shoulders and arms. Opting for a backless number? Well, then it’s those often-neglected back muscles that need a little extra TLC. Pilates is the perfect complement to hone in on those areas that will be on full display to your guests and the many cameras. Watch Those CaloriesWeight loss is a marathon, not a sprint. Losing a pound or two a week is reasonable, as is eating a well-balanced diet. That means there’s no need to ditch all carbs. But now is the time to choose your calories wisely. Before engagement and bridal festivities (hello high-calorie cocktails and sweet treats!), make sure to drink lots of water and fill up on healthy snacks so you are less likely to overindulge. Bottom line: plan ahead. Oh, and put a pic of your dress on the refrigerator to remind yourself that’s it all worth it. And remember: it’s not about starving yourself into a stick skinny frenzy. It’s about becoming the most confident, radiant version of you!

Start EarlyThe early bird gets the worm, especially when it comes to whipping yourself into wedding shape. Most brides begin wedding planning at least 6 months out, the perfect time to get your booty in gear. It takes 8-10 weeks for the body to respond to a consistent strength-training program, and longer to really see and feel those physical changes and muscle definition. So get moving.On the food front, we know that healthy and sustainable weight loss is 1-2 pounds a week. In other words, this is not the time to wait until the last second and then cut all carbs in a last-ditch effort to lose weight. Nobody wants to feel grumpy or deprived on such an important day, and going carbless as a last-minute resort can affect energy levels, mood and cravings. Find a well-balanced eating plan that works for you, and stick to it. You will thank yourself later. Reduce Stress & Take Time For YourselfThis is the last – but certainly not least – piece of the puzzle. While wedding planning can be super stressful, we know that thanks to the stress hormone cortisol, stress and weight loss are closely linked. When we are under stress, and our bodies go into fight or flight mode, it is much harder to lose fat. Plus, stress can suppress the immune system, and cause weight gain, cravings, mood swings and illness in general.Do your best, but don’t make yourself crazy. You will be a beautiful, glowing bride no matter how many squats you do and calories you count. Pick a flattering wedding dress, relish in the love of family and friends…oh, and opt for that open bar.

“You want inspiration, look inside yourself because you owe it to yourself, and you can do it!”These words reverberated off the walls of the crowded Soho Studios in Wynwood, as a flock of women packed the room to sweat with influential fitness instructor, Kelsey Wells.Those words, spoken by Kelsey Wells, who rose to influence in 2016 after her 'Screw the Scale' Instagram went viral, have been the rallying cry for her followers, who have elevated her to worldwide recognition.Wells has expanded her speaking platform to discuss her battle with postpartum depression, and how physical and mental strength were her savior during an inner struggle with emotional negativity.For her fans, this one-hour workout to experience Wells’ new PWR workout, was more than just a workout. It was a chance to meet someone who has made an impact on their lives.We caught up with Wells before the workout to learn more about her journey, her own fitness programming, and her new PWR workout.SF305: Welcome to Miami!Kelsey: Thank you, it’s so great to be here!SF305: Tell us a little about your new training program PWR, now available on the SWEAT app.Kelsey: PWR stands for Power. It’s hypertrophy-based weight training program geared for women. There are 450 exercises that we've filmed and included, that are classic, proven, weight training exercises. I've taken my personal favorite training techniques, such as super sets, tri sets, pyramid training, burnouts, things like that, to maximize your time and effort spent in the gym, so you can get a really solid weight training session done in under an hour.SF305: What are some of the benefits people can expect from the PWR workout?Kelsey: When I created PWR, I really wanted to take women on a strength-based journey. Not just physically, obviously with hypertrophy you're going to be building your muscle, gaining lean muscle, burning fat, and all of those things. But I really wanted women to gain confidence, and I always talk about gaining strength from the inside out. I think that the confidence you can gain in the gym spills over into other areas of your life.

SF305: What made you decide to bring PWR on the road?Kelsey: I just love meeting people. The best part about what I do is having a global community of women from all different walks of life, all different backgrounds, from different places, different stages of life, going through different things. And hands down my favorite part of everything that I get to do, is being able to meet those women, and hug them, and see their faces.SF305: On your Instagram Story yesterday, you went for a run and ended up bumping into some of your fans? Tell us about that.Kelsey: I was jogging and had actually slowed my pace to text my husband a picture of the gorgeous view that I was running along. Someone ran up to me and tapped me on the shoulder and was like, “I'm so sorry, are you Kelsey?” And I was like, “Yeah.” And they're like, “Oh my goodness, we're coming to your event on Saturday!” I was so excited. I was geeking out over it. It's just the best feeling to meet people, so I was glad they introduced themselves.

SF305: Okay, so let's get to know you, a little bit more about you. What’s your favorite food in the whole world, calories/nutrients aside?Kelsey: I think my favorite cuisine is a tie between Mexican and Italian. And one of my all-time favorite indulgences as far as dessert and treats, would be a classic glazed doughnut. I'm just a purist when it comes to doughnuts, you know?SF305: What’s your weekly routine, workout routine, like?Kelsey: I literally follow my PWR program. You can know my exact my routine if you download the SWEAT app. It begins with three weight training sessions and then up to three cardio session supplements. So I do five to six lifting sessions and one to two cardio sessions, every week, and I follow the muscle group splits that I've laid out in the app.

SF305: Do you prefer to work out alone or with a friend?Kelsey: Alone, I can't work out with a friend. That's time in my day to spend on myself. It's my therapy and that's my “me time.”SF305: What's your favorite workout song?Kelsey: Right now I love Whatever It Takes, by Imagine Dragons. I think that song is so powerful, and the message is so powerful, it pumps me up.SF305: Finally, what’s next for you?Kelsey: We have a lot of fun things coming up. Some more traveling. I hope to continue to get to meet people. And of course I'm always working to innovate my programs. In my personal life, my husband Ryan and I are actually taking Anderson to Disneyland for the first time - I am so excited!SF305: That’s great Kelsey. We wish you all the best and can’t wait to workout with you next time you’re in Miami!Kelsey: Absolutely! I'm just so grateful, thanks you guys!

The World Cup is here, so we caught up with our friends at SoccerShape to learn what it takes to train like a pro. Check out these 5 exercises that will have you training like a pro soccer player this summer.Start with a quick warm-up (light jog and dynamic stretch). Perform exercises one through five, repeat three-to-five times.

1. Wall Sit – start by warming up your legs and core with this easy to do exercise:

• Sit in a 90-degree angle with ball squeezed between your legs
• Hold for 60 seconds
• For added difficulty, squeeze the ball for three seconds and release for three seconds for the duration of the minute

2. Speed Toe-Taps/Foundation Touches - these are classic soccer basics that can also be used for a killer workout.

• Master a toe-tap tapping the ball with the sole of your foot, just under the toes, for 30 seconds
• Next, learn to do Foundation touches by moving the ball from your left foot to right foot with short, quick foot movements using the insides of your feet for 30 seconds
• Now put it all together we these three drills:
• For skill, first get familiar with touching the ball with your feet
• For foot speed, tap the ball with your foot and slowly increase speed while maintaining body control
• For cardio, do 30 seconds of toe taps, then 30 seconds of foundation touches Count how many times you touch the ball. Try to beat that number as both your fitness and skill

3. Step-Overs – This is the move that made Cristiano Ronaldo famous. The first thing to note is the ball should never move in this exercise.

• First, swoop one leg over the ball in an arcing motion, starting from the inside, going over the ball, and planting on the other side
• Next, alternate between left foot and right foot (imagine the motion of ice skating – it’s a similar movement)
• Focus on controlled movements. Use the quad, glute and hamstrings to stabilize and accelerate your legs over the ball. You want to be in an athletic position
• Now for the drill: For 30 seconds, count how many times you step-over the ball. Try to beat that number as both your fitness and skill levels increase

4. Cardio Dribbling – cardio plays a huge roll in soccer training. Try this drill to get your heart-rate up:

• Create two markers 15 yards apart - use anything: cones, a water bottle, sandals
• Dribble the ball from marker one to marker two at your best speed
• Leave ball at marker 2
• Run back to marker 1, cut, and return to marker 2
• Now dribble ball from marker 2 back to marker 1
• Leave ball at marker 1
• Repeat this for 1:30. Count how many rounds you do in 1:30. Have fun trying to beat that number as both your fitness and skill levels progress

5. SoccerShape Burpees – we’ve added a little twist to the classic burpee to spice things up:

• Start off with the ball on the ground
• Drop to pushup position with the ball within reach
• Pick up the ball when jumping back up to your feet
• Throw ball in the air above your head, 5 yards in the air maximum
• Catch ball with hands (beginner) or trap ball with foot (experienced)
• Drop the ball back to floor
• Repeat the Burpee
• Repeat for 30 seconds and count the number of SoccerShape Burpees you're able to do in 30 seconds. Have fun trying to beat that number as both your fitness and skill levels improve). Advanced players can try the SoccerShape Burpee without ever touching the ball with your hands

Whether you’re a fitness newbie or have years of practice doing planks, squats or bicep curls, one thing is for sure: your body WILL benefit from a private training session. In addition to spicing up your exercise routine, here are seven reasons your practice, physique and fitness regimen are sure to benefit:

1. Personal Attention. Why share the spotlight with a room full of class-goers when you can have the attention all to yourself? During one-on-one sessions, your instructor can focus on how you perform each exercise, and subsequently provide specific instruction to help you better understand proper alignment and performance of the exercise. They can assess where and how you may be compensating or “cheating” and give you cues and feedback on how to get the most out of each exercise. Enjoy your “aha moment” in these private sessions as you realize how each movement is really supposed to feel.

2. Customization. Private sessions allow the instructor/trainer to design a program with your specific needs and goals in mind. Want to improve the muscle tone and strength in your arms? No problem. Your instructor can gear the flow to incorporate all the upper body exercises you want. Looking to focus on stretching today? Your wish is basically our command. And if you don’t know what you want or need, then leave it to the instructor. Most of us can assess what your body most needs, and then personalize our program to get you into the physical shape you deserve.

3. Quality vs Quantity. In private sessions, you can’t get away with just muscling through any exercise the way we can during group classes. Your instructor will always get the best from you, and in turn, you will really “FEEL” how each exercise is meant to be performed. You will leave each session feeling a sense of true accomplishment…and probably a little sore (the good kind)!

4. Injury-Related Concerns. This is a biggie. Many people with injuries avoid group classes for fear of re-injury. That’s why one-on-one sessions are perfect for clients looking to recover and/or prevent injuries, as well those ready to get back into their fitness routines. During a private session, instructors help guide you through a program that is safe and effective for the most important person in the room…YOU! They will show you proper performance of each exercise and teach you modifications that you can apply in a group class. And if, for example, you have a cast on your arm, we can continue to strengthen your legs.

5. Growth. Exercise and fitness, like many other areas in life, is a practice. That means that in order to grow and improve, you need consistency. Striving to get into a more advanced group class? Or were you struggling with an exercise that was taught in class recently? Then private sessions are the perfect safe place for you to work on and practice those exercises that may be too advanced to learn in a group setting.

6. Carryover. As a result of consistency and one-on-one attention, you will see a higher level of carryover from one session to another. You will also see an improvement in your performance during group classes because you will now have the tools to fine-tune the movements performed during a group class and experience a more efficient workout while in a group setting.

7. Fun! While working out with friends in a group is always a good time, having some one-on-one time with your own instructor is a blast! You’ll laugh together, develop a rapport and sweat your way to new and improved physical capacity.

If you’re just getting started in the workout world, then scheduling a private session is the optimal way to get a good understanding and foundation of proper form and alignment so you can get the greatest benefit. And if you’re already a fitness junkie, scheduling a private session on a monthly or regular basis can help challenge your body to take it to the next level.But you don’t have to choose. Try mixing and matching. But whatever you decide, just remember to take care of your body…it’s the only place you have to live.