News and Updates

Shula’s Tennis! Oh yes, we have that too!

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Pay yourself in the sense of non-materialistic things. We all have hectic lives, whether we’re professionals, students, or even stay-at-home parents. We get caught up in following our schedules, getting work done, feeding the kids, getting enough sleep, making time for friends and family, and so many other daily struggles. But other than getting a semi decent amount of sleep and eating, how many of us truly take a break and focus on ourselves? I can say one thing, all your daily duties will not get done correctly, if you’re not at your best.

Stop. Breathe. Go on vacation. Get a gym membership to let out all that steam. Treat yourself to a nice dinner. Learn to sew.

Do something that will let you detach from this crazy world a...

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One of the gems here at Shula’s is our THRIVE program. Ask any THRIVE member and they’ll say that the trainers are some of the best of the best!

But what makes people stick to THRIVE? Well our Thrive Defensive Director, Zach Landry says the number 1 reason is accountability.

He goes further to add:

"The reason our THRIVE members join in the first place is because they either know they’re not going to do it on their own, they don’t know how without hurting themselves, and the biggest thing is just that they need someone to bug them to come in every single day."

THRIVE coaches hold themselves responsible to make sure their clients come in when they’re supposed to and push them to reach their goals. The way the THRIVE team sees it, their clients are family and they’re going to do whatever it takes to help them, even if it’s calling and texting to make sure they come in, until it just becomes a routine or just to check up on them to see how things are going.

They work arou...

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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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