News and Updates

If you've ever experienced a small group training class, you know the energy is high, the group dynamics are intense and the blood is pumping fast. But if you've never experienced a THRIVE small group training session, you probably haven't experienced all of that PLUS a customized full body functional workout geared directly to your age, fitness level and other physical conditions that are assessed by our functional movement screen before you start the program.

What every day movements do you need to build on? What previously injured body parts to you need to strengthen? Where do you have chronic pain caused by stiff muscles? It's the workout that's our "secret sauce."

THRIVE Fitness Workout | Shula's Athletic Club | Miami Small Group Fitness Studio

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So you want to get stronger? Well before you even attempt that, here are some things to keep in mind:

  1. Strength is not just how much weight you can lift, but how much weight you can lift while you maintain your form and push through. Your form is THE purpose of the workout and is the visual representation of your muscles working together efficiently at the body’s potential. Attempting to lift the heaviest amount possible may seem cool, but not if you don’t have proper form. Plus you risk major injury!
  2. Fancy workouts are not best. The body is meant to move in a specific way. The strength building movements the body is meant to do are: the deadlift, the squat, pushing and pulling vertically with your upper body, and pushing and pulling horizontally with your upper body. All of these movements incorporate every major muscle in your body, and with them the higher the weight you’re able to hold your form through, the more strength you build.
  3. The more the better? WRONG! When building strength, do as little work as possible while hitting the heaviest weight you can. For example, 3 sets of 10 reps takes a lot more energy than 4 sets of 4 reps. Yes you pushed through just as hard in both, but with less reps, your body didn’t do as much volume, so your body doesn’t require as much recovery.

Just remember to avoid these simple mistakes and you’ll increase your strength in no time!

Two questions:

    1. What could be better than a Saturday morning THRIVE workout (after all, THRIVE was voted "Best New Workout Program" by Men's Health Magazine!)?
    2. What could be better than a good ole' black light party?

Answer: A THRIVE Black Light Party! On Saturday, April 1st starting at 9am, we'll be throwing the biggest black light fitness event in Miami! And you won't want to miss it! In addition to a fun and intense small group workout designed to work every part of your body and get your blood flowing, there will be raffles & prizes. AND IT'S COMPLETELY FREE!

RSVP required and space is limited. Sessions starting every 15 minutes beginning at 9am through noon. Two sessions are already SOLD OUT! Sign up today. And bring a few friends along!


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I know what you’re thinking: “I can’t eat fat AND lose weight at the same time!” But I’m here to tell you, yes you can! It’s just not the way you think. I sat down with Bill Higgs, the General Manager at Shula’s Athletic Club, to pick his brain on this somewhat counter-intuitive idea and he was able to provide me with some great tips.

Of course, the fats found in fast food and sweets are bad for you. These foods contain “bad” fats and are extremely high in carbohydrates, which will cause you to gain weight. But there are foods that contain “good” fats that will help you boost your metabolism and to lose the weight you want. These foods include olive oil, coconut oil, bone ...

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The Spring Youth Basketball League at Shula's Athletic Club kicks off with evaluations next month on March 13th, 15th and 18th, depending on age group:

Ages 4 - 6: 3/13 at 5:45pm
Ages 7 - 8: 3/13 at 6:45pm
Ages 13 - 15: 3/13 at 7:45pm
Ages 13 - 15: 3/15 at 7:45pm
Ages 9 - 10: 3/18 at 10:00am
Ages 11 - 12: 3/18 at 1:00pm

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Join us Monday, February 27th - Sunday, March 5th for our Fitness & Fundraising Classes in support of Big Brothers Big Sisters of Miami. $10 per person & Donations to Big Brothers Big Sisters of Miami welcomed

Class Schedule:

Monday, Feb. 27th at 6:30PM – Pump it up w/Terry

Tuesday, Feb. 28th at 5PM – Spin & Sculpt w/Vivian

Thursday, Mar. 2nd at 5:30PM – Barre Fusion w/Christina

Friday, Mar. 3rd at 9AM – Zumba w/Georgina

Saturday, Mar. 4 at 9AM – Zumba w/Virnalis

Sunday, Mar. 5th at 10AM - Zumba w/Sandra


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Zach Landry recently joined #TeamShula as the Director of THRIVE, our small group training program. We had the opportunity to interview him briefly to provide a glimpse into who he is. Next time you're in the Club, stop by the Training Room to say hello!

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We are excited to announce that we will be hosting a Teeth Whitening Event conducted by Brighter White... to take place right here at our club! This is a member appreciation event as we have negotiated a greatly reduced price for this event. Our way of saying thanks for being a member. They will only be here for one day, so be sure to hurry and secure your appointment time.

Brighter White uses the latest "state of the art technology" and immediate results are guaranteed! The procedure is safe, sanitary and no discomfort. It takes only 20 minutes and only one treatment is needed. Yes, it is safe for crowns, veneers and there is little or no sensitivity

We have negotiated with them to offer this valuable service at a very special "Member A...

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Now thru February 15th, we're offering complimentary, no obligation one-week starter memberships to non-member local residents (some restrictions apply) to try us out and experience Shula's Athletic Club!

Call Membership for details: 305-820-8049.


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#ClubShula will have special holiday hours this weekend:

Dec 31st - 7am - 3pm
Jan 1st - CLOSED
Jan 2nd - 8am - 5pm

Happy New Year from #TeamShula!


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