A letter from the BTG founders, and an early holiday gift

A letter from the BTG founders, and an early holiday gift

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A letter from the BTG Founders

Good Morning Everyone,

We want to start by saying thanks to those who have been coming out to our classes and have helped us make them such a huge success. We invite everyone to come join us, and become a part of our new fitness community that will redefine the way people think about working out. Our mission is to improve everyone’s physical wellness through the power of fun and social workouts, at convenient times and locations.

We are currently in the middle of re-designing our website to improve the user experience, as well as working on our expansion into different neighborhoods in South Florida. While we get things on our end together, we want to help you kick start a new fit lifestyle by extending our free classes until December!

Why not take this opportunity to get fit and look your best for the upcoming holiday season?

So if you’re ready to get (or stay) in shape, click the link below to check out our schedule and sign up for some free fitness classes with Miami’s best personal trainers.

http://www.meetup.com/Beat-The-Gym-Fitness-Sessions-With-Miamis-Top-Trainers/

And don’t forget to BEAT THE GYM!

Thank you,
the BEAT THE GYM team

Beat The Gym’s Favorite Fitness Apps

Beat The Gym’s Favorite Fitness Apps

There’s an app for just about anything these days, especially fitness.  We’ve found apps that do everything, even ones that will make a playlist of workout music for you.  We took the time and explored tons of apps for both iPhone and Android, and we wanted to share our five favorites with you.

Fitnet
Everybody loves to post pre and post workout selfies (always using #BeatTheGym, of course), but Fitnet can turn your camera into a tool to help you keep on track with your workout goals.  Fitbit gives you workout tutorials and also watches your movements through your phone’s camera and tells you if you feel short or got off track in any way.

PumpUp

Not everybody on your friends list wants to see your #gymlife selfies, but PumpUp can give you a place to post it.  PumpUp is a fitness geared social network that works like Instagram, where like minded workout enthusiasts posts pictures of their success and progress.

Spring

Spring is a music app, much like Spotify, except it customizes your playlists to match your workouts on the go.  As you warm up and all the way through your cool down, Spring will pay attention to your body’s movements and how fast you are moving, and provide you with songs to match.  Who knows, they might even have the ‘Rocky’ theme song.

Healthy Out

Eating healthy can be tough for someone who is constantly on the go.  For those times where you just have to eat out, Healthy Out can help.  The app provides you with the healthy options in your area, and you can even organize them with filters such as ‘heart healthy’, ‘low fat’ and ‘paleo diet’.

Charity Miles

Charity miles is one of our favorites because it actually gives money back to nonprofits around the country.  Though partnering with corporate sponsors, every time you run a mile, Charity Miles donates twenty five cents, and ten cents for biking a mile.  This can help give you a whole new kind of motivation to do ‘just one more mile’.

Mindful Eats // Sirloin and Hazelnut Salad

Mindful Eats // Sirloin and Hazelnut Salad

Here at Beat The Gym, we are firm believers in not only eating clean and healthy, but also not wasting any food.  This is one of our favorite recipes not only because of it’s nutritional value, but because you can also use any leftover steak or beef to make this quick and delicious fit lunch.

TOTAL TIME: Prep: 20 min. + standing
MAKES: 4 servings

Ingredients

  • 1 pound boneless beef sirloin steak, sliced across grain into thin strips
  • MARINADE:
  • 1/4 cup sliced green onions
  • 2 garlic cloves, minced
  • 2 tablespoons reduced-sodium or regular soy sauce
  • 1/4 tablespoon canola oil
  • 1 tablespoon water
  • DRESSING:
  • 2 tablespoons cider vinegar
  • 2 tablespoons reduced-sodium or regular soy sauce
  • 2 tablespoons canola oil
  • 1 garlic clove, minced
  • 1 teaspoon sugar
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon ground ginger
  • 8 to 10 cups torn salad greens
  • 1/4 cup coarsely chopped hazelnuts, toasted
  • Sliced green onions
  • Chopped sweet red or green peppers

Directions

  1. Place beef in a glass bowl. Combine marinade ingredients; pour over beef. Allow to stand at room temperature 30 minutes. 
  2. Meanwhile, combine dressing ingredients; set aside. Place greens in a large salad bowl; refrigerate. In a skillet over high heat, brown half the beef and marinade. Remove and then brown remaining beef. Drain and add all beef to greens. 
  3. In the same skillet, heat dressing. Pour over salad and quickly toss. Top with hazelnuts, onions and peppers. Serve immediately.Yield: 4 servings.
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Fitness Pro Interview // Simone of Boss Chicks

Fitness Pro Interview // Simone of Boss Chicks

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We recently got the opportunity to speak with Simone, founder of Boss Chicks, about her fit lifestyle and how she launched her career as a professional dance instructor.

 

What is Boss Chicks?
The Boss Chick Dance Workout is a workout program I created exclusively for women to feel empowered about their health and fitness through a sexy and challenging workout. The workout consists of hip-hop, dance hall, afrobeats and twerking dance styles with H.I.I.T strength training exercises for toning.

What made you want to start Boss Chicks?
I started boss chicks to fill a few needs. I think women need a ladies only space to let loose and let out their inner diva without judgement or speculation. Before I started BCDW I also read an article about the rise in rates of obesity and heart disease among women of color and the decline in fitness because of not wanting to mess up their hair or other trivial reasons. This inspired me to create a program that would also inspire and motivate women of color to take charge of their health and combat these claims.

Do you have a daily health regiment?
Yes, I start off each morning with a glass of water with squeezed lemon as a mild detox and boost for my energy and metabolism. Then I usually have a small breakfast and start my day. Because I am so physically active throughout the day I make sure to have healthy snacks to sustain my energy between my bigger meals-lunch and dinner. And then, I get my cardio workout in at the end of every day with The Boss Chick Dance Workout.

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What’s your favorite healthy meal?
Egg whites, turkey bacon, side of oatmeal, strawberry banana smoothie.

How often do you do your dance routines?
I teach on average 20 classes a week, 4 of which are BCDW classes.

What is the most fulfilling part of doing what you do?
I am most fulfilled by knowing that women who participate in the BCDW are feeling stronger, sexier, happier, and healthier. I also love the bonds that are created among women of the BCDW. It’s just incredible to see the impact on a scale bigger than I imagined.

Do your dance moves target any particular muscle groups?
Yes, in addition to having an extensive background in dance I am also an ACE certified trainer. So when I choreograph routines for BCDW I am designing them to target all of the major muscle groups for a full body workout.

How did you get into dancing?
I started training in ballet, tap, and jazz at the age of 6 at Edwin Holland School of Dance (Next Generation Dance Academy). And this weekly dance practice turned into a lifelong passion. From there I went on to study just classical ballet and in my high school years I started training in contemporary and hip-hop. In college I knew I wanted dance to be my career so I attended professional summer dance programs and worked to improve my technique and teaching skills. After college I decided I wanted to take my passion for dance to the next level and decided to get a Masters in Dance from New York University. During my time in New York I was fully immersed in all aspects of the dance artist life: choreographing, performing, teaching, curating, directing my own company, and touring.

What made you decide to pursue fitness as a career?
I first thought about pursuing fitness as a Master Trainer candidate for Madonna’s Hard Candy Fitness brand. This experience really showed be how I can combine my passions for dance and fitness in a cool and fun way!

Do you do anything other than Boss Chicks?
Yes! I am a dance professor at Miami Dade College where I teach ballet, modern, and composition and I am a dance instructor at Westside Dance Academy in Pembroke Pines.

Swing by the South Beach Fitness Festival on July 11th at Flamingo Park, Miami to spend a day dancing with Simone and the Boss Chicks.  click here to get your free tickets

Check out more about Simone and The Boss Chicks

Photo Credit: Matt Pendleton

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De-stress in 30 Seconds with Micro Meditation

De-stress in 30 Seconds with Micro Meditation

Faced with the every day problem of a stressful work or home environment, we are often left feeling anxious, even when all we want to do is unwind.  Micro meditations can be a helpful way to help relax and destress throughout even the most hectic days.

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Micro meditations are essentially small meditation bursts that are used to help overcome negative and unpleasant emotions and situations.  Meditation has helped many find their center, and help them feel like they can tackle any obstacle.  The following techniques can be done in under 30 seconds.

The Standing Body Scanmeditation_sun

Body scans are commonplace in mediation and yoga, and they generally consists of laying on the ground for 3-5 minutes to try to feel out your body.  Not everybody has the time to do this every day, so it can be shortened into a quick 30 second inner scan.

Stand with your feet firmly planted on the ground, and make them loose and relax.  Slowly (and mentally) work your way up your body, tightening and loosening your muscles.  By doing this, you are feeling out your body, trying to focus on the relaxation of each muscle.  After you do this from head to toe, your mind should feel more open, and your body more relaxed.

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When you feel stressed or overwhelmed, belly breathing can help slow your heart rate and reduce your erratic emotions.  This can be done sitting down, or laying down on the ground.  Take deep inward breads while simultaneously expanding your diaphragm as much as possible – as if you are trying to lift a book above your head with your belly.  Once you are full of air, let it all out through the mouth and feel your body relax.

10 Tips: How To Start Eating Clean Quickly and Easily

10 Tips: How To Start Eating Clean Quickly and Easily

We are strong believers that everybody should eat clean, especially if you want to achieve the body and fit lifestyle that you are craving.  Our ten tips will get you started quickly and easily on your path to a new mindful and healthy lifestyle.

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One of the easiest ways to start seeing what you are putting in your body is to write it down.  If you see all of the sugary treats that you consumed throughout the day written down at the end of the night, you will notice just how much junk food is ending up in your gut.  Write out your goals and what you eat, and focus on your weight loss plan long term – not for just a week.

Say goodbye to sugar

The first step in clean eating is obvious, cut out all of your sugar intake!  Your body burns carbs and sugars before burning fat during a workout, so saying goodbye to sugar will not only make you feel healthier, but will kickstart your metabolism and fat burning.

lose-up-to-5-pounds-a-week-just-by-drinking-this-amazing-drinkSwap coffee for lemon water

Squeeze half a cup of lemon juice out of some fresh picked fruit, and mix it with warm water in the morning instead of your daily cup of joe.  This simple drink improves digestion and immunity, helps your body shed toxins and it sets the tone for the day, which will help you stay on track with your eating clean goals.

Start every day with a healthy breakfast

Breakfast has been, and will always be, the most important meal of the day.  One of the best breakfasts you can have is a bowl of all-natural, no-sugar-added oatmeal and berries with a hardboiled egg on the side.  You will feel satisfied and full, and won’t be derailed form your weight loss or fitness goals.

Buy real foodHealthy groceries

This should seem easy, but it gets relatively hard to buy wholesome and nutritious food these days when grocery stores are full of GMOs and frozen TV dinners.  As a rule of thumb, if you can’t pronounce names on the label, they shouldn’t be going into your body.  Try to focus on organic and wholesome choices – not frozen french fries (which don’t count as potatoes).

Eating like a baby will boost your metabolism

Have you ever noticed that babies need to eat every few hours? Well, if you want to fire up your metabolism, you should be eating this often as well.  Skipping meals to try to get thinner faster will only shock your metabolism, and will eventually slow doMaple-Mustard-Roasted-Chicken-and-Veggies-300x300wn your body’s fat burning capabilities since it will try to hang on to it for nutrients.  If you eat smaller meals throughout the day, your metabolism will constantly be burning!

The magic fitness food combination

As a general rule of thumb, your body needs a pairing of lean proteins (fish, chicken, legumes) and complex carbohydrates (whole grains, fresh fruits, veggies) to stay in tip top shape.  This food combination will not only kick-start your body’s fat burning, but will also help keep you feeling energized throughout the day.

Pay attention to your stomach

You don’t need to stop eating only when you’ve hit the fan-favorite ‘food coma wall’.  When you eat meals, listen to what your stomach is saying and when it’s telling you that it is full.  You should also drink water with meals to help you feel fuller, faster.

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If you drink water throughout the day, your stomach will feel fuller and your body will feel better.  Drink plenty of water all day, every day, and eventually you will start to notice everything from more lively skin, to feeling overall better every day.

Stay on track

If you don’t set goals for yourself, you’ll never feel as if you are accomplishing anything.  Write your a realistic weight loss goal calendar stating what you want to lose every week, and watch the pounds melt off as the months quickly fly by.

The Beginner’s Guide To Running

The Beginner’s Guide To Running

We’re all big believers in spring cleaning, but more so of the body than our homes.  With nice weather right around the corner, there is no excuse not to stop eating chips on the sofa and to pick up a healthy, new habit of daily jogging.  Don’t worry if you dig up your old running shoes and only make it down the block before getting winded – our Beginner’s Guide to Running will keep you motivated through your fitness ups and downs.

80247992.jpg AthleticsTalk To Your Doctor: If you’ve never run before, it’s always a good idea to call your primary care physician to ask them their opinion, or to book a physical to see what kind of shape you’re in.  You don’t want to over do it right out of the gate.

Buy A Good Running Shoe: There are tons of cute sneakers out there, but just because a pair has your favorite color combination doesn’t mean it’s right for your foot. Instead of blindly shopping online for what looks the best, take time to go to a specialty running-shoe store to get your gait analyzed. They’ll also measure your foot to get the right size, since sometimes running-shoe sizes need to be bigger than your normal shoe size. Even if you don’t buy from the shoe store, you’ll know which brands and what kind of shoe to look for elsewhere.

Have a plan: If you’ve signed up for a 5K, be sure to also find a beginner’s 5K plan (like the Couch to 5K app) that will ease you into running. If you just want to be able to run for 30 minutes straight, this eight-week beginner running plan is made for you.

Stretch it out: If you haven’t run in a while (or ever) then it’s extra important to make sure that you stretch ourself out plentyrunning-couple-exercise-stretching-park before and after your run.  When you get started for the first time, you should pay extra attention to your legs and make sure they’re nice and loose before you try to super-jog down the street.  Make sure to stretch plenty after working out, or you will be in for an extra-sore wakeup the next morning.

Stick to a routine: If you’re serious about becoming a runner, practice makes perfect. Running won’t get easier unless you are consistent. Try to fit in at least three runs a week to see improvements before you know it.

Go with a friend: A friend with a similar or slightly faster pace can help you push yourself as you get better at your hobby. Plus, starting a new exercise routine with someone who’s similarly motivated will keep you accountable on those days you just want to skip. If your friends aren’t as enthusiastic about running as you are, keep an eye out for beginner running clubs at shoe stores, gyms, or your local community center.