5 Miami Meditation Experts Share Tips on How to Ease Anxiety

The spread of the COVID-19 virus has not only brought sickness, but it has also brought rapid change, uncertainty and all of the emotions that come along with experiencing these types of major transitions. People in Miami and beyond are feeling overwhelmed, stressed, and anxious, and that is okay. We want to continue to deliver tools to help you navigate this unprecedented time, so we reached out to five of Miami’s top meditation teachers to share their favorite mindfulness tools for easing stress and anxiety. 
Michael Stasko
Meditation teacher at Ahana Yoga, Modern Ōm, Atmananda Yoga, and Dharma Yoga
This is a demanding time; one which requires us to surrender our plans, to remain more isolated and to face uncertainty. For many, if not all of us, these times call us to be more mindful and to learn how to cope with feelings of fear or anxiety that may arise. Here are some suggestions to do just that:
Check-in with your body frequently. Direct your attention inside and search for anywhere you might be holding tension—soften the muscles of the stomach, unclench the jaw, and relax the shoulders down.
Practice yoga, pranayama (breath-work) and meditation. Do a little bit every day. (Michael is offering free meditations on Monday, Wednesday, and Friday at 7:00 pm).
Stay present. Breathe. If the mind carries you away into being anxious about the future, pull the plug by bringing your attention back to the breath.  
Install these healthy affirmations deep in your mind, like an essential software update:
I know this too shall pass. It is a temporary phase, and, just like it came, it will go. 
I trust the universe’s timeless wisdom and process. I can accept change and grow.  
My nature is love itself, and I am connected to everything.  I am never alone, and nothing can ever threaten that. 

Irina Vlada
Co-owner of Innergy Meditation
Our life is ever dynamic. It unfolds in every moment. The human mind has a tendency, a need, to predict the unknown flow of life, as prediction creates an illusion of safety and security. Yet, life holds no promises. That is why every moment and every breath within the moment is a gift on its own. 
Anxiety is a tendency to worry about the future, the mind disconnects from the present moment and goes on the journey of wonder about what’s next. When we explore negative outcomes, it creates doubt, fear, frustration. 
The power to address anxiety lies within the ability to maintain your attention in the present moment. Here are a few ways to raise your awareness and strengthen your capacity to focus, to be present, to be right where you are:
Breathe. Practicing conscious breathing is key. Your mind is powered by breath. When your breath moves, your mind moves as well. Practice: Inhale for 3 counts, hold your breath at the top of inhalation for 3 counts, exhale for 3 counts, hold your breath at the bottom of exhalation for 3 counts. Inhale consciously with full awareness to the breath. Hold the breath with acceptance of the present moment. Exhale with gratitude for this moment, for this breath, for life itself.  
Acceptance. Negative emotions begin to arise when we resist what is. We often develop an idea that things should be different, but the faster we adopt an attitude of acceptance, the faster we can release the resistance and accept the present moment just the way it is. There can be great peace in acceptance of difficult situations, in allowing things to simply be. Practice: Observe how you use the words ‘could’ or ‘should’. Notice what you are resisting in this current situation. Acknowledge the fact that it is already occurring. We do not have the power to change the past, yet do have the power to accept the present and create the future by accepting what is. 
Gratitude. Develop an attitude of gratitude. Invite your mind to find things within your reality right now to appreciate. Practice: Write down 3 things that you are grateful for today. Reflect on what showed up for you. Revisit your list every morning and continue to add new items. 
Click here for Innergy Meditations online schedule.
Ganesha Michael Shapiro
Energy Healer and Embodied Movement Teacher 
Brennan Healing Science and Kundalini Yoga Instructor at @kundaliniyogamiami 
Ganesha shares these six tips on how to calm and balance the nervous system during times of elevated stress, crisis, and/or trauma.
Slow everything way down and hydrate with water or herbal tea as frequently as needed.
Practice yoga, qi gong, tai chi, dance or other mindful movement practices daily.
Practice Sitali Pranayam: Inhale slowly and deeply through a curled tongue and exhale slowly through the nose.  Imagine you are sipping or drinking honey through your tongue. Repeat for 1-3 minutes several times a day.
Meditate, sing or chant any soothing sounds or words that vibrate your vagus nerve. 
Feel your emotions in your body and practice active imagination. Consciously and proactively listen and stay present with the sensations, feelings, emotions, and images that arise in your consciousness as you listen to your body’s wisdom. Dialogue with them or create art following their impulse or directions; e.g. drawing, dancing, painting, sculpting, etc. 
Speak to a licensed therapist, counselor, mentor, somatic experience practitioner, or qualified energy healer for guidance, support, and assistance with emotional regulation, if necessary.
Jasmyn Russell
Founding Teacher Modern Ōm 
Anxiety is a one-sided conversation within yourself. It stems from fear of the unknown. To add another side to the dialogue, we need to remember what gratitude looks like.
Here are a few of my favorite practices to bring you back to what you know: 
Meditate right when you open your eyes, rather than grabbing your phone and scrolling. Either tune in to a guided meditation (Jasmyn is teaching every morning at 7:30am), or don’t grab the phone at all, and just sit up in bed and give yourself 5 minutes or more to breathe deeply, without strain, just enough to draw your attention to the present moment.
Create more than you consume – Instead of mindlessly consuming comfort foods and media, take more time to cook meals from scratch, playing with easy recipes made from fresh ingredients, work on projects that you’ve been putting aside for awhile, or connect with your lost hobbies or talents. 
Exercise – Take advantage of the amazing digital offerings from Miami’s trainers, turn on your computer and get your body moving. Our bodies are over 60% water, and when water becomes stagnant, it becomes murky and gathers disease.
Connect with people whom you’ve been wanting to call. Call your loved ones, call people who inspire you, reach out to people you know who struggle with anxiety, health, depression, loneliness, or anything else and simply ask them “How can I support you?” 
Be grateful – Expressing gratitude in action makes it second nature. Gratitude defeats anxiety.
Chloe Freytag
Kundalini Yoga Teacher
Keep in mind that meditation is not an act of clearing your mind of thoughts. Your meditation practice may actually be extremely difficult, emotional, and filled with anxiety, especially now and that is completely fine and normal. The point is to commit to the practice, to sit down and be present with those emotions instead of pushing them back, let them come to the surface and feel them fully. Doing this regularly can help to release built-up emotional energy over time and elicit the clarity of mind that you might be looking for. Try this kundalini yoga to release panic with Chloe or join her for a 40 day meditation challenge.
A silver lining of staying at home while we weather through this is that we now have more digital opportunities at our fingertips than ever. Try taking this time to try classes with all of the amazing teachers in Miami that you may not have been able to make during your regularly scheduled life. 

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Find Your Balance at Code of Life in Key Biscayne

In order to live by the code of life, one must live a balanced lifestyle. The owner of Code of Life Pilates Studio strongly believes in this, hence the name. The trendy Pilates studio, located in the heart of Key Biscayne, recently had its grand reopening, celebrating a new business venture for the new owner, Francine Acevedo, also known as Perfectly Pilates on social media.
In other words, “Code of Life means an opportunity to start anew every day and achieve balance in your mind, body, and spirit,” says Acevedo. She points out that the code of life is not about perfection but about trying your best at anything you do with patience, acceptance, and peace.  
Acevedo has always been passionate about the fitness world. She grew up as an athlete, playing soccer and cheerleading through college. Although Acevedo took on a career as an entertainment lawyer in Los Angeles, her passion for fitness led her to continue cheerleading and playing recreational soccer.
When she tore her ACL, Acevedo started rehab for her knee and Pilates was incorporated as part of her rehab, which reminded her of her love for Pilates. She later decided to go to Spain to rediscover herself. When she moved to Miami afterward, Acevedo started working for both Code of Life and Pilates ProWorks, she eventually completed her comprehensive teacher training, worked her way up at Code of Life until she became its owner. 
“Anyone who tries Code of Life will gain peace of mind, a happy body, and an elevated spirit,” said Acevedo.
In order to take a class, one must be present to achieve awareness and coordination of one’s breathing with movement, which leads to decrease stress and an elevated spirit. Following along the instructor’s cues and playing uplifting tunes brings positive energy into the room, allowing clients to disconnect from the outside world and focus on the task at hand. This also teaches the client to live a more focused and intentional life outside of the studio. 
As beneficial as it is to the mind, clients also benefit physically from Pilates, a low-impact workout that is safe for everyone and one that is sure to strengthen and lengthen your muscles making you feel longer, stronger, and confident. It is safe for anyone to try and highly recommended to those suffering from chronic low back pain or any other injuries.
At Code of Life, the instructors emphasize moving with awareness, intention, and control, always following the Principles of Pilates while adding “creative and challenging variations to original exercises”. Code of Life offers private sessions and group Pilates classes, involving traditional Pilates, “Cardio” Pilates on the CoreAlign Machine, and “Hardcore” Pilates, which is an athletic type of Pilates and the most popular class.
Having a solid Pilates background and experience has helped Acevedo promote Pilates any way she can. She has taught in different cities around the US, and has appeared on TV shows such as, “Live It Up With Donna Drake”, “Entertainment Tonight”, and “Off The Wire”. She is also an Instagram ambassador for Tavi Noir grip socks and Carbon38 Activewear, which has allowed her to partner up with them to host events at Code of Life, including Bro-lates for men and a Back-To-School Teen class. She is planning to host a Mat Pilates class and Beach Clean-Up in partnership with Fill-A-Bag in Key Biscayne, along with other events happening in the near future.

As the community in Key Biscayne is very strong, the studio wants to be known to all, including those living right outside of the island and tourists outside of Miami looking to check off the top places to visit when they come to the city. In fact, Code of Life has been acclaimed as a must-go-to studio by clients from all over the world. Being located in the Key makes the drive over the bridge from Miami into the island an enjoyable one full of contentment and relaxation.
As Acevedo put it, “Code of Life is a destination! It’s Pilates in paradise!”
Ultimately, Acevedo wants to share her love for Pilates and its benefits with the world. “This life is analogous to Pilates itself, where every exercise is trial and error to achieve, but persistence and determination help you to achieve your goal.”
This is what Code of Life provides to all who have tried it and continue to attend. Check their schedule on Mindbody, ClassPass, or the Code of Life app, or for more information, check out the studio on Instagram @code.of.life, and @perfectlypilates to learn more about Francine Acevedo.

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7 Tips to Take Your Personal Training Business Online

Remember last week when you walked into the gym, high fived your fellow colleagues and then met your clients in-person to coach and give them hands-on corrections?  
It’s hard to believe how much has changed in a week. 
Fast forward to today.  Gyms and studios are closing their doors. Personal trainers, group fitness instructors, and in-home training businesses have instantly disappeared.  You’ve probably watched studios, gyms and fitness professionals create instant online businesses overnight to help their business survive.   
Fit for Birth has been kind enough to offer our readers these seven tips so that you too can quickly start training online.
1. Decide what you are creating.  
Are you planning to do 1-on-1 or semi-private sessions? Group classes?  Or are you looking to design an automated program?
2. Choose your technology. 
Zoom is great for private and semi-private sessions.  Platforms like YouTube Live and Facebook Live are good for running group classes. If you are looking to set up an automated program or app, PT Distinction is top of our list, along with Trainerize and TrueCoach. 
3. Recruit clients.
Drop an email message every day to at least 10 (or pick a number you are comfortable with) people saying something along the lines of:  “Hey! In light of the current isolation many people are experiencing right now, I’ve decided to [train a small number of clients online, move my classes online, fast track a brand new program I’ve been working on]
I thought you might enjoy this training right now and wanted to reach out because I’m doing some really innovative stuff. Are you still interested in [getting fit, training for pregnancy, recovering after baby, reducing that pain] like we talked about?“
4. Sell to clients.
Go through an assessment to find out what your client wants and needs, then bridging the gap by effectively communicating and showing your client exactly how much your training can help them.
5. Collect money.
Companies are making this easier than ever.  Your clients can do an email money transfer, Venmo, create a PayPal link.  If you think you will want a more powerful cart that allows you more options like upsells/downsells or to link to a newsletter or email automation, ThriveCart is a great option with an affiliate platform.  
6. Get organized.
The quickest way to get started is on Google Sheets.  It’s an incredibly easy way to track your clients’ sessions and record their workouts. It is easily shared directly with your client as well so they can train using your program on days they don’t meet you.  It is good in the short-term; however, if you plan to grow your business in the future, it may be worth checking out schedulers specifically designed to help you with this. Some examples are Omnify, MindBody, and Wellnessliving.
7. Find a mentor.
Many companies, including Fit for Birth, offer online business mentorship programs to support you through the transition. 
Most importantly, don’t panic, we’re all in the same boat here. People will be looking for ways to fill the gap of their canceled in-person sessions and thankfully, many of us have the tools to move our business online. While it might seem overwhelming at first, in the end, you might just find a way to increase your revenue overall. 

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4 Tools You Need In Your Beauty Tool Box

Let’s face it, most of us have a lot more time on our hands and are feeling a bit stir crazy. One great distraction is to focus on your at-home skincare routine. Make it more fun and effective with these tools that will aid in “operation quarantine skin glow.”
Gua Sha

Gua Sha is an ancient technique used to lift and tone the skin and Primally Pure’s Gua Sha will detox, depuff, drain, and glow. This sustainably sourced Serpentine Jade stone tool features divets, smooth edges, and teeth, all designed to give you the ultimate facial. The tool comes with instructions on how to properly perform the technique at home. Available at PrimallyPure.com, $32. Follow on Instagram, @primallypure.
Kansa Wand

We’re confident you’ve heard of a Facial Roller, but what about Kansa Wand? An Ayurvedic skincare secret, Kansa wands can be used on the face and body to aid in lymphatic drainage as well as toning. Repêchage® Kansa Wand is the perfect addition to any treatment and will improve the appearance of skin by toning, tightening and firming skin, while reducing the appearance of puffiness, fine lines, redness and irritation. Available at Repechage.com, $55. Follow on Instagram, @Repechage.
Sonic Cleansing Brush

StyleCraft Scrubs Gentle Sonic Cleansing Brush silicone device removes dirt and makeup way better than your hands or a washcloth could ever do. The USB -powered brush has 6 speed settings that gently vibrate and bristles of varying thickness and lengths to help clean skin. Use it twice a day and skin will be left so soft you won’t ever want to cleanse without it. Available at Macys.com (currently on sale for $33.96!) and Amazon, $39.95. Follow on Instagram, @stylecraftus.
MicroCurrent

While you’re busy focusing on toning your body, NuFace Mini, is like a personal trainer for your face. This non-invasive device gently stimulates the surface of the skin, stimulating facial muscles to improve contour, tone and reduce the appearance of fine lines and wrinkles. Available at NuFace.com, $199.  Follow on Instagram, @mynuface.

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The Emotions of a Crisis. How to Get Through Challenging Times

It is becoming overwhelmingly apparent that COVID-19 is shifting the way we live, likely for a longer stretch than two weeks. Full disclosure: I am the quintessential extrovert, I gain energy from being out of the house, around others, and despite my rational knowledge that this will be fine, this has been an emotional time for me considering the time away from others is the safest thing for everyone right now.
*RELATED How to Deal with COVID-19 Cabin Fever
I won’t pretend to be an expert in this vastly different landscape, but I can tell you that for me, this feels like a huge loss, and I can guide you through a loss. The loss of our daily lives as we know them.
Recently the internet made fun of Sam Smith for having a bit of a breakdown, but let’s not be judgmental of one another and how we each are handling this major shift in culture.
If we can find ways to be supportive of each other right now, more of us will get through this in a positive way and come out better on the other side.
My hope is that very few of us face hard losses through this, but realistically many of us now face job or income loss, loss of at-risk loved ones, and loss of the activities in our lives that keep us emotionally healthy, and it is important in our switch to survival mode we allow ourselves space to mourn those losses, big and small. I am not encouraging wallowing, just acknowledging your feelings without judging yourself.
It is a wonderful thing to see so many people on social media rallying to try to stay positive and encourage one another, but if you do have a freak-out moment when you realize a favorite establishment is closed or your bestie got laid off, that is okay. Give yourself space to just feel the emotion, cry, journal, breathe into a paper bag, and let the emotion express itself naturally. If you let it run its course, you will release it and feel better. Holding onto emotions will only make anxiety build, and as we have seen, new changes are coming all the time, do not let them build up. Feel the emotion, let it go, and then move on.
If you are feeling stir-crazy, resist the urge to go out unnecessarily, yes it may ease your anxiety temporarily, but it is what the CDC is warning would increase the spread, so it will only increase the length of time we are needing to shelter in place. Be mindful of those around you and try to find closets to clean out, games to play with family or roommates at home, books to read, bodyweight exercises to try, or finally make the Duolingo owl STFU. Clean out the trunk of your car, find a guided meditation online, wash your windows, wash your dog, download a new game, write a murder mystery novel, color with your kids, do not let yourself think that going out and doing things due to boredom is safe or smart.
If you are seriously struggling contact a therapist, or sign up for BetterHelp, TalkSpace, or other telehealth counseling services. You do not need to wait or try to white-knuckle this. No one has been through something like this in our lifetimes and it is normal to need guidance. Most insurance companies are also allowing traditional therapists to conduct business via telehealth or phone if needed.
If you have to go to work during this time, be respectful by washing your hands before you leave and when you get there, using tissues for coughs and sneezes, staying home if sick, stay in your own office/avoid seeing coworkers in person if you can, wash hands often, and designate a place in (or outside of) your house for shoes, scrubs, work clothes, etc to go immediately to avoid spreading anything to your loved ones. If you are working during this time in literally any sector: THANK YOU.
We are so lucky to have this crisis in a time when there is an abundance of food and staple goods, delivery available, home entertainment, easy ways of communicating remotely, and so many other wonderful things, but that does not mean this will not be hard on you. Do not judge yourself for having a hard time. Acknowledge and express your emotions, and when you’ve finished a corona crisis, do something you are grateful for, like FaceTime-ing a friend to remind yourself we are still so amazingly lucky to be alive right now. Remind yourself you aren’t alone, we are all working through this too, and when you see someone struggling hard, try to lift them up.

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The Emotions of a Crisis

It is becoming overwhelmingly apparent that COVID-19 is shifting the way we live, likely for a longer stretch than two weeks. Full disclosure: I am the quintessential extrovert, I gain energy from being out of the house, around others, and despite my rational knowledge that this will be fine, this has been an emotional time for me considering the time away from others is the safest thing for everyone right now.
I won’t pretend to be an expert in this vastly different landscape, but I can tell you that for me this feels like a huge loss, and I can guide you through a loss. The loss of our daily lives as we know them. Recently the internet made fun of Sam Smith for having a bit of a breakdown, but let’s not be judgmental of one another and how we each are handling this major shift in culture. If we can find ways to be supportive of each other right now, more of us will get through this in a positive way and come out better on the other side.
My hope is that very few of us face hard losses through this, but realistically many of us now face job or income loss, loss of at-risk loved ones, and loss of the activities in our lives that keep us emotionally healthy, and it is important in our switch to survival mode we allow ourselves space to mourn those losses, big and small. I am not encouraging wallowing, just acknowledging your feelings without judging yourself.
It is a wonderful thing to see so many people on social media rallying to try to stay positive and encourage one another, but if you do have a freak-out moment when you realize a favorite establishment is closed or your bestie got laid off, that is okay. Give yourself space to just feel the emotion, cry, journal, breathe into a paper bag, and let the emotion express itself naturally. If you let it run its course, you will release it and feel better. Holding onto emotions will only make anxiety build, and as we have seen, new changes are coming all the time, do not let them build up. Feel the emotion, let it go, and then move on.
If you are feeling stir-crazy, resist the urge to go out unnecessarily, yes it may ease your anxiety temporarily, but it is what the CDC is warning would increase the spread, so it will only increase the length of time we are needing to shelter in place. Be mindful of those around you and try to find closets to clean out, games to play with family or roommates at home, books to read, bodyweight exercises to try, or finally make the Duolingo owl STFU. Clean out the trunk of your car, find a guided meditation online, wash your windows, wash your dog, download a new game, write a murder mystery novel, color with your kids, do not let yourself think that going out and doing things due to boredom is safe or smart.
If you are seriously struggling contact a therapist, or sign up for BetterHelp, TalkSpace, or other telehealth counseling services. You do not need to wait or try to white-knuckle this. No one has been through something like this in our lifetimes and it is normal to need guidance. Most insurance companies are also allowing traditional therapists to conduct business via telehealth or phone if needed.
If you have to go to work during this time, be respectful by washing your hands before you leave and when you get there, using tissues for coughs and sneezes, staying home if sick, stay in your own office/avoid seeing coworkers in person if you can, wash hands often, and designate a place in (or outside of) your house for shoes, scrubs, work clothes, etc to go immediately to avoid spreading anything to your loved ones. If you are working during this time in literally any sector: THANK YOU.
We are so lucky to have this crisis in a time when there is an abundance of food and staple goods, delivery available, home entertainment, easy ways of communicating remotely, and so many other wonderful things, but that does not mean this will not be hard on you. Do not judge yourself for having a hard time. Acknowledge and express your emotions, and when you’ve finished a corona crisis, do something you are grateful for, like FaceTime-ing a friend to remind yourself we are still so amazingly lucky to be alive right now. Remind yourself you aren’t alone, we are all working through this too, and when you see someone struggling hard, try to lift them up.

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Solidcore and Flywheel Announce Layoffs as a Result of COVID-19

As if closing all non-essential businesses hadn’t already affected the fitness community, two of the big chains just took a major hit. Solidcore announced last Thursday that they laid off 98 percent of their workforce, and Flywheel made a similar announcement on Friday.
Solidcore’s founder and CEO, Anne Mahlum shared that while laid-off employees would receive their final paycheck in full and that the brand will continue to pay for staff healthcare through the end of April, “making this decision is our only chance to be standing at the end of this.”
Mahlum also shared that she has forgone 100 percent of her salary as well.
“No one wanted to make this decision, especially me, but the harsh reality is that our studios are closed and while we know that this is temporary, we do not know when we will be able to re-open them,” said Mahlum.
Details on the layoffs were shared in an email to studio members as well as on social media. Solidcore had 137 full-time employees, 97 part-time employees, and 397 coaches before Thursday’s announcement. They have been a company for 6 years now.
In a less public announcement, Flywheel shared, “It is our greatest hope that this team will be able to carry the brand through the current crisis, find additional ways to support impacted employees, and be ready to welcome you to work out with us again.”
Founded in 2009, Flywheel employed over 800 employees across 29 locations.

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Savvy Miami Gym Owners Are Finding Ways to Drive Revenue During Coronavirus, and Members are Loving It

The brick and mortar fitness industry felt shock waves this past week as local governments in Miami-Dade, Broward, and Palm Beach counties ordered the mandatory closure of fitness facilities to help flatten the spread of COVID-19.
For weeks, gym owners, managers, and employees were squeezing every last bit of revenue they could before the inevitable happened, and when it finally arrived, many were left wondering how they were going to live to fight another day.
*RELATED How to Deal with COVID-19 Cabin Fever
Studios and gyms quickly took their classes to the virtual world offering a blend of free, donation-based and paid programming that viewers could do at home. This, all in an effort to maintain an engaged membership base, was the low hanging fruit.
Crafty gyms owners across the area quickly jumped on an additional source of recurring revenue, by renting their otherwise dormant equipment to members.
“We noticed some other gyms around the country doing this and thought it would be a great idea to continue to build revenue, but more importantly, to build community,” said Adam Becker, Co-Owner of Brickell’s Society Fitness.
*RELATED 10 Must-Try HIIT and Bootcamp Workouts in South Florida 2020
Known for their incredibly popular HIIT programming featuring the use of accessible equipment for all fitness levels, Becker and the team quickly whipped up a rental program that allowed members to check out dumbbells, kettlebells, battle ropes, medicine balls, bumper plates, and more for a small recurring monthly charge.
“We saw the reaction when people brought the equipment home and started using them,” said Becker. “So, if two dumbbells and a kettlebell bring a smile to our members, and we can make a few bucks to keep the lights on, it’s a win-win.”
For other studios like RedBike, one of the most popular indoor spin studios in Miami, renting equipment might not be an option, so you’d think.
“We just don’t want people to go crazy, and we want to keep the community connected,” said Andreina Baez, Director of Marketing and Instructor at RedBike. “I kept thinking of a way we could kind of give them (members) bikes. The next day we posted and people literally went crazy for bikes.”
*RELATED 10 Must-Try Miami Spin Studios in 2020
Baez stated that the delivery method has been more challenging than regular gym equipment, since bikes can only be delivered one at a time, but demand is there, with RedBike renting their entire inventory for a monthly fee.
“Everyone has been so grateful, and says they now have something to look forward to every day,” said Baez.
As local and federal governments continue to grapple with the spread of COVID-19, local businesses will need to continue to innovate and invent new ways to drive revenue.
*RELATED 9 Ways to Support Your Local Gyms and Trainers

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4 Bodyweight Leg Workouts You Can Do Anywhere

Whether you’re stuck at home because you’re quarantined, your beloved gym is closed, there’s a natural disaster coming (Hurricane who now?) or little Johnny is home sick with the sniffles, there will always be times that you can’t make it to the gym. 
The one thing you shouldn’t do is skip your workout. In a time like this, exercise is as important as ever to boost the immune system, reduce stress, and help you keep a positive mindset. 
On the plus side, you probably have a lot more time on your hands right now to start exercising. And what better place to start than at home? 
So take a break from boredom eating your stockpiled snacks and follow along for an amazing home leg workout that is sure to have those happy endorphins flowing. 
1. Split Squat Switch Jumps (3:1) 
2. Curtsy Lunge to Single-Leg Hop 
3. Lateral Bounds 
4. Narrow to Wide Squats 
No gym, no problem. It’s as easy as that to get a good workout at home. 
If you think you’d like to give this working-out-at-home thing a shot but you’re not too sure where to start, consider joining my monthly online coaching program. It’s cheaper than your monthly Starbucks budget and more effective than any fit tea or sweat wrap guaranteed.

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9 Ways to Support Your Local Gyms and Trainers

With all three South Florida counties closing gyms and fitness studios to contain the spread of coronavirus, our local fitness community needs your support. Here are 9 ways you can support your local gyms and trainers during these unprecedented times – both financially and without spending a dime.
1. Don’t freeze your membership.
If you can afford it, keep your recurring membership active to help generate an income even while the gym is closed.
2. Buy class packages.
Support your favorite gyms with classes you can use in the future. You were going to need to get more classes anyway, so buy them now!
3. Buy gift cards.
Buy gift cards to pay for future months of your membership, or maybe to give some classes to or sessions to a friend in the future.
4. Buy gym merchandise.
Many gyms have inventories of shirts, hats, and other branded merchandise. Anything that you can buy from the gym will help right now.
5. Rent equipment from gyms and studios.
Take advantage of any fitness equipment rental programs that your gym might be running to score some equipment for your at-home workouts and support your gym at the same time.
6. Participate in online/live workouts.
Many gyms and trainers are streaming and sharing workouts. Participate in them, share with them with friends and family, and then offer to pay the gym/trainer their time. Even a few dollars to their Venmo makes a difference.
7. Ask your trainer to write you a personal plan at their cost.
Email your favorite trainer and ask them how much they would charge to create a custom plan. While there are lots of free workouts available online, ask for a plan that utilizes the equipment you have at home or the type of workouts you prefer.
8. Share your favorite trainers’ videos and workout posts.
Engage with the content being shared on Instagram and Facebook, and help trainers widen their audience by sharing with your networks or tagging them in your quarantine workout posts.
9. Leave reviews across the Internet.
Whether it’s on Google, MindBody, Facebook, Yelp, or somewhere else, show your support by reviewing your favorite gyms.

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Manna Life Food: Delicious and Vegan

No meat, no problem. Manna Life is a vegan and gluten-free spot in Downtown Miami that has been around for four years. Their mission? Change the way people see healthy food “una planta at a time.”
Check out our original review from 2017!
Manna’s menu is all plant-based and made from scratch. Fernanda Alvarez, co-owner of the restaurant, mentioned that “we don’t use any preservatives, additives, white sugars or flours. Fresh and real food is what defines Manna and make people come back to our place.”
Alvarez is a Mexican born and raised “cocinera” who decided to teach the world how to eat properly while staying healthy and on a budget.
“I’m passionate about sharing all my knowledge in my cooking classes and when I’m at the restaurant. I have a peculiar way of making people fall in love with cooking,” said Alvarez. “They never expect to end giving up something that wasn’t making them feel well after I teach them the alternative and healthier way of preparing it at home.”
Cooking classes
Manna Life is much more than just healthy eats – they offer hand-on cooking classes where they focus mainly on teaching people how to eat well. It becomes a space for sharing, learning and having fun, with eight different menus to choose from, all vegan & gluten-free.
The restaurant provides all the organic ingredients, then attendees cook for about two hours, before sitting and enjoying what they cooked with the rest of the class. It’s an experience perfect for a romantic date, a birthday bash, or even a team-building activity between colleagues.

With Manna Life, people don’t have to worry about missing any of their favorite dishes, as the restaurant will always find a way to make healthy look and taste delicious.
Learn more on Manna’s Instagram @mannalifefood.

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