As a 20-year veteran of the fitness industry, I have experienced the evolution of the popular Jane Fonda-style aerobic workout to the latest and greatest workouts, including TRX.
I am especially fond of TRX (Total Body Resistance eXercise) because it is easy to use and as challenging as I want to make it. The TRX Suspension Trainer was developed by former US Navy S.E.A.L. Randy Hetrick, as he and his fellow S.E.A.L.S. searched for ways to stay in peak physical condition with limited access to training implements and space.
TRX started as a parachute webbing, but has developed into a well-made, portable training system that is very user-friendly. Its harness system anchors to almost anything and forces you to use your own body weight for strength training, while allowing for the explosive movement of plyometrics.
Exercises performed on the TRX are multiplaner, mimicking real-life situations that require strength. The level of difficulty of each exercise changes by adjusting body position, making it appropriate for people at all fitness levels.
You can perform hundreds of exercises using the TRX, including push-ups, planks, tricep exercises, squats, lunges, and more. By hanging on for dear life, I mean, grasping the handles, you lean away or toward your anchor point, performing exercises. Your body works extra hard to keep your balance and stability. TRX increases stability, flexibility, and works the core with every single movement. You use multiple muscles at once, unlike many weight-lifting exercises, so you feel like you’re getting a full-body workout with every move.
And now, for some exciting TRX news. We’ve had an outdoor TRX Training Center for a few months now, and now we have indoor mounts as well. From today, February 20th through Sunday, February 26th, you can enjoy a complimentary 30-minute indoor class with a personal trainer. Check out the schedule and pick a day and time that works for you.
Have you tried TRX? What do you think of it?
Our tennis pros are seen on court so often that you might think that all they do is eat, sleep, and breathe tennis. But, there is much more behind the racquets.
All of our pros are Certified Professionals, but each has a diverse background and has taken a different path to Midtown Tennis. Our new “Courtside” blog series will introduce you to our Pros on a personal level.
First up is Sean Henegan, Weston’s Junior Tennis Development Coordinator. Sean has been coaching tennis for about nine years.
Born and raised in Port Elizabeth, South Africa, Sean grew up playing sports. At 16 years old his family relocated to Ohio where he attended high school. He graduated from Wright University with a BS in Psychology.
After having played tennis in high school and college, the sport evolved into a potential career option as his coaches told him how well he played. Shortly after graduating, he moved to Florida where he now resides with his brother. A natural born athlete, Sean enjoys playing rugby, cricket, golf, and basketball. Sean is also a big college football fan.
When he is not at work, he relaxes by playing beach volleyball and body surfing. Sean enjoys traveling and learning from other cultures, and is a true athlete who maintains a disciplined, regular fitness routine to maintain good health. He thinks it is important to stay active and hopes to encourage our younger population to do the same.
Sean’s favorite part of his job as a Junior Tennis Development Coordinator is to watch kids not only improve in their tennis but also to watch them mature into young adults.
Carole: What do you think draws people to the game of tennis?
Sean: There is always something new to learn. It is challenging; it’s always testing your body and your mind, and it’s a great social sport.
Carole: Tennis is a popular sport, but some people are hesitant to give it a try. Why do you think this is?
Sean:I think the main reason is that it is more challenging than it looks. Perhaps the individual has not been successful in hitting the ball or he/she could have had a bad experience with tennis as a child. More specifically, the coach may not have ben energetic or fun. This is certainly not the case at Midtown!
Carole: What would you say to these people to encourage them to try it (or try it again)?
Sean: It’s a great sport that you can play for your lifetime, and it will keep you physically and mentally healthy. Tennis is great to socialize with friends, significant others, and with your children. Here in Florida, you can play tennis in the fresh air, year round.
Carole: What are some tips that players can use to improve their tennis game?
Sean: I would suggest the following:
1.) Ensure your feet are in the correct position.
2.) Move your left arm at least parallel to the baseline when hitting the ball to ensure a good shoulder turn.
3.) Keep the ball deep in play. This will push the opponent back, most likely resulting in a weaker return.
Carole: Do you prefer to play singles or doubles?
Sean: As a competitive athlete, I definitely enjoy singles more because if I play badly or lose a match, I can’t blame anyone else but myself. I like the feeling of being independent when I’m on the court as a single player. I enjoy doubles when playing with friends, or if I am playing strictly for the social experience with friends and family.
As the Junior Developmental Coordinator at Midtown, Sean’s focus is on 10 and Under Tennis. He also works with our teen players who want to improve their skills. Have questions for Sean, or want to find out how your kids can get involved with tennis at Midtown? Give Sean a call at 954.384.2582 or leave your questions/comments here.
I was an NFL employee for over 12 years, and while working for the National Football League, I was privileged to meet many celebrities.
Many years ago, I met one of my all-time favorite athletes and Olympic American hero, Muhammad Ali. It was during a Super Bowl event in Georgia, which we both attended.
Admittedly, I am not a boxing fan, but my parents always were. I remember watching news about Ali in the late 70s on our not-so-flat screen TV. He announced he had Parkinson’s disease, one which sadly my mother is currently battling (Parkinson’s PSP).
Mohammad Ali’s quotes have always been favorites of mine. Who hasn’t heard, “Float like a butterfly, sting like a bee” at least a dozen times? As a busy wife and mother, I live by this quote. I quietly float up the stairs like a butterfly to sneak up on my children when I know they are being mischievous, and then sting them like a bee as they give me the “I didn’t do it” gaze.
Of course, this isn’t what Mr. Ali meant by his quote, as I am sure he was referring to his athletic skill, but I still embrace his iconic quote and make it a part of my daily life.
The New Year has just begun, and I have chosen a new Ali quote as my mantra.
“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.”
And to you, I say this:
Have faith in yourself to meet your New Year’s fitness goals, or any goal for that matter, and you will.
It’s easy to be afraid of conquering fitness challenges, weight-loss challenges, career and school challenges, and sometimes life in general. After all, everyday life itself is a challenge, and it isn’t easy.
But for you, our members, you have the club in your corner, to help you meet your fitness and weight-loss challenges, and to help you relax in our incredible spa after your hard work. If you find that fitness is a challenge, change the way you see it. Have the faith that you can make a lifestyle change by keeping your individual health a priority. We’re here to help you every step of the way.
Every time you walk through our front door, you’re taking a step in the right direction.
What inspirational quote do you live by? Please share with us.
It’s that time of year when people begin to feel thankful and grateful. 
I am very thankful for our members who inspire me by living a healthy lifestyle. You make us a community, a family, and much more than just a gym. As the club’s Director of Special Events, I recently wrapped up a fundraising Spin-a-Thon for SIDES (Sydney’s Incredible Defeat of Ewing’s Sarcoma). Members and associates joined together raising over $20,000 in less than four weeks. The money will help a new 501(c)3 organization get off the ground. I am thankful to have a position that allows me to witness these types of actions every day at Midtown.
As we head into Thanksgiving week, I look forward to time with my family and friends. It is our goal to help make your holiday week a little less stressful and to help you stay on track by maintaining your fitness habits. Here is what we have going on this week.
Thanksgiving Day Group Ex Schedule
7-8 am: Cycle with Melissa
8-9am: Fit Dance with Manny
8:30-9:30am: Cycle with Beth
9-10am: Circuit Challenge with Christina
9am-10am: Aquafit with Pocho
9:45-10:45am: Cycle with Wendy
10am-11am: Pilates Yoga Fusion with Sol
It’s okay to be selfish when it comes to your health and give to yourself first so you can give to others even more. Make your personal fitness a priority each day to decrease stress and make for a happier holiday season.
Why not take the long weekend as an opportunity to try something new at the club? Play some tennis or do a bootcamp class with the family. Try a TRX or Crossfit class. Your body and overall health are worth the investment and your brain will thank you for mixing it up!
Finally, we encourage members to bring a toy for our Annual Toy Drive benefiting the Chris Evert Children’s Hospital. Drop it in one of our donation boxes and help bring smiles to many children this holiday season.
Thank you for your generous hearts and for being a member of Midtown Athletic Club.
What are you most grateful for this Thanksgiving?
When your workday starts on a Monday morning with a one-hour session of Cardio Tennis lead by Adult Tennis Programs Director,
Ismael Rosales, you know it’s going to be a great day.
A group of members warmly welcomed me as I grabbed my racquet and jumped in line. Ismael tossed balls rapidly while we ran in configurations, jumped ladders, and weaved through cones.
Coach Ismael gave tips as we worked on the volley, backhand, and forehand. He was encouraging, positive, and fun. Afterwards, I asked some of the participants what they like about Cardio Tennis.
Juan Ramirez and Mauricio Ortiz take class so they have a good excuse to be late for work. All kidding aside, they work for a cardiology company and know the benefits of cardio workouts.
They also said that Ismael is a great instructor and class is a good way to be fit, meet people, relax, and manage stress.
I had a chance to sit down with Ismael and ask him a few questions too. Ismael is in charge of the Adult Programs at Midtown, including leagues, teams, cardio tennis, drills, round robins, and USTA Tournaments, including the recent Men’s National 35’s Tournament.
Ismael’s life is surrounded by tennis. His wife is a teaching pro and his two children play at least twice a week.
“People like tennis because it is fun, social, a great way to meet people and great for fitness,” says Ismael.
How long have you been involved in tennis?
Ismael: In 1987, I started teaching as the Director of National Tennis School in Caracas , Venezuela. I have coached tennis for 24 years.
What made you want to become a Tennis Pro/Coach?
Ismael: I love the game. I received an offer from the Venezuelan Tennis Federation to direct the school and national teams. And I liked the idea. That is how I started.
If you could give just one piece of advice to help someone hit the ball better, what would it be?
Ismael: Focus.
What is your favorite part of your job?
Ismael: The connection I can establish with new people and the opportunity to help them get better in the sport.
What’s a cost-effective way for members to improve their tennis game?
Ismael: Group lessons are economical (TNT and Tennis Schools for example) as well as practicing with the ball machine for repetition and practice, specifically if you struggle with keeping the ball in play.
What is your favorite tennis to play and why?
Ismael: I really enjoy doubles. I’m playing in a doubles Pro League at Midtown with more than 15 players, and I love it!
Thanks, Ismael!
Do you have a question for our Adult Tennis Programs Director? Let’s hear it!
Reflexology is the practice of applying pressure to the feet and hands utilizing specific thumb, finger and hand techniques. There is
no use of oil, cream or lotion and the treatment is based on a system of zones and reflex areas that reflect an image of the body on the feet and hands. The treatment creates a significant physical change in the body.
Archeological evidence has proven Reflexology to be over 5,000 years old. Reflexology treatment has one goal: “Homeostasis” and to de-stress the body and prevent disease. Mental stress causes physical stress and the body is not at ease.
A Reflexology session promises to be effective, impacting a variety of physiological and psychological concerns.
A Reflexology session can energize or relax you, reduce pain, and improve blood flow. By touching specific reflex points, the therapist is touching related reflexes in the entire body, such as internal organs and the skin. Reflexology is directly related to body systems that control our immune system. The system of reflex areas can be found in hand, feet, and ear charts.
Certified Massage Therapist Susanne Suffoletta has over 25 years of experience and is a specialist in Reflexology.
According to Susanne, the top three reasons you should experience Reflexology are:
1. Detoxify. Reflexology will help detoxify your body through lymphatic drainage and balance.
2. Healing Sleep. Your body needs 8-10 hours of sleep to receive 2 hours of healing. However, 1 hour of Reflexology is equal to 2 days of healing sleep.
3. Stress Relief. Reflexology will help you achieve a deeper sleep, mental clarity, increased creativity and “profound relaxation.”
Susanne recommends scheduling Reflexology appointments after your workouts or on your off days. Everyone is a good candidate for a session, including babies. Susanne currently schedules treatments at the Midtown Spa Wednesday thru Sunday. Treatments range from $45/half hour to $85/one hour.
Have you experienced Reflexology? What did you think?
My goal is to try one new Group Exercise class a week. 
Early one Sunday morning, I found myself in a 90-minute Boot Camp. Instead of sleeping in, I dragged my husband to Boot Camp with me as a “bonding experience.”
I had needed some weight training and I love being outdoors. I was a committed new recruit to class. The same cannot be said for my husband, but he humored me and joined in the fun.
The term “Boot Camp” has its roots in basic training camp for new recruits to the US Navy or Marine Core.
At Midtown, Boot Camp enthusiasts are not recruits for the military, of course, but rather choose the class to get strong and push themselves beyond the limits of a Stairmaster. Our Boot Camp classes are popular among members who enjoy fresh air, intense training, and outdoor team camaraderie which cannot be replicated in a studio.
The workout mimics the fast-paced interval training originally created by the military. Just like a Drill Sergeant, the instructor will not hesitate to call you out if you are not giving it your all. I was committed, I was a fighter.
My husband?
Not so much.
Secretly, this was a highlight of the class. A man who boasts about how strong he is and can leg press over 1,000 pounds ran for water breaks every ten minutes. Furthermore, he could not finish one minute of 10 pounds (yes, just 10 pounds) of single leg lunges without whining.
This class was a humbling experience for him and he is now motivated to go every week with me. His first goal, finish the class!
As for me, Boot Camp kept me challenged and motivated to push myself harder than usual. I felt strong and eager to go back again for more.
If you are not currently taking Boot Camp or an interval-style of training classes, make it a goal to add this to your fitness plan. Boot Camp will motivate you to strengthen your weaknesses and improve your mental focus.
Boot camp will also boost your metabolism by:
Building Muscle
Building muscle allows you to maintain a high metabolic rate and helps you lose weight. A simple strength training program twice per week can limit your muscle loss and keep your metabolism running high. Boot camp incorporates strength-training exercises using both hand weights and body weight.
Interval Training
Increase the “afterburn.” The harder you work, the more calories you will burn both during and after your workouts and your fitness levels will really improve. Short bursts of power combined with a variety of exercises will prevent you from ever getting bored.
Cardiovascular Conditioning
Boot Camp may include running along with other cardiovascular aerobic exercises. Your heart and your lungs are the engines that run your cardiovascular system. By strengthening them you increase the engine’s horsepower, making it run smoother and more efficiently. In other words, boosting your metabolism.
Midtown offers Boot Camp classes 7 days a week. Classes are included in your membership fee and are found on the Group Exercise schedule.
Do not be intimidated. Be motivated. Boot Camp can strengthen your body and your mind.
Have you tried Boot Camp? What did you think of the class?
Midtown is known for hiring the best of the best in the fitness industry, including experienced, nationally certified personal trainers.
Members trust our trainers to rebuild, recondition, and re-train their bodies.
Pediatric Pulmonary Physician, Samuel Vazquez, knows the importance of a strong body system. He works six full days per week (not including on-call time), eats healthfully, and enjoys playing tennis. Samuel has been a Midtown member since 2001, and recently began training with ACE & NASM-certified trainer for more than 15 years, Sandor Morris.
Born in Jamaica, Sandor is a former track star and Sprinter who still plays volleyball, soccer and basketball on a regular basis. He is has two daughters and is a favorite among high-performance athletes because of his fun, energetic, and motivating training approach. When Samuel hired Sandor, he simply wanted a couple of sessions to improve his endurance during his tennis game. He specifically requested Sandor because he had witnessed Sandor working his clients hard and after speaking with him said, “Sandor knows his stuff.”
Samuel has now been training for five months and has benefitted from personal training much more than he ever expected. Samuel gets one day off per week and chooses to spend it training with Sandor.
Ever wonder what goes on when one of our trainers works with a client?
Read on.
Sandor : Samuel first came to me to improve his endurance when playing tennis. As I observed him, I realized he could barely bend his knees. He was also extremely tight in his shoulders, across the chest, and into his arms from years of strictly weight training. I needed to recondition his muscles and his mental approach to fitness. I decided to completely change up his routine. Improving his flexibility was just as critical as improving endurance to help him improve his tennis game.
Samuel: I work out with Sandor once a week and follow his routine on my own on another day each week. I play tennis at least twice a week. After one month, I noticed I could actually bend my knees again! I noticed I was in a better mood and had more energy. I have now been training with Sandor for five months and continue to see the benefits.
Sandor: I see Samuel once a week, so we work his total body in a way that will train endurance, strength, stability, rotation and core all at the same time. My favorite piece of equipment to accomplish this type of workout is the Free Motion Dual Cable machine. Although I do not do his entire routine on this equipment, I certainly could.
A session for Samuel with a focus on endurance, flexibility , stability and core may include:
Plymoterics: Step-ups on a box with dumbbell shoulder press. This works endurance, shoulders, legs, and core.
Burpees: The burpee is a full-body exercise used in strength training and aerobic exercise. It is performed in five steps:
Free Motion Dual Cable
- Single leg dead lift
- 1 leg, 1 arm row
- Squat to wood chop
- Triceps extension to squat, shoulder press
- Lunge to bicep curl with knee up
- Cable rotations
Core Focus
- V-up with medicine ball
- Medicine ball rotations
- Explosive leg lifts
Stretching
- 15 minutes of assisted stretching
Interested in your own training session with Sandor? Please call the front desk at 954.384.2582. You won’t regret it!
I will humbly admit that even though I am a 40-year-old native Floridian with a backyard pool and the ocean at my fingertips, I am
not a very strong swimmer. I can doggy-paddle pretty well, but usually feel like a sinking ship. I love to bike and run so I mentioned to Aquatics Director, Raphael Lima, that I would like to take some swimming lessons to prepare for a Triathlon with my 62-year-old father.
Raphael was eager to help me by suggesting Midtown’s Masters Swim Program.
The word “Master” alone was enough to make me steer clear from this offer. Raphael is from Brazil and Portuguese is his native language, so I thought perhaps he had misunderstood my current swimming skill level.
I said, “Raphael, I am a horrible swimmer and need to get a basic freestyle down so I don’t feel like I am drinking more water than I am swimming in.”
Again, he said, “Masters Swim is perfect for you.”
Masters Swim is perfect for anyone over 18 years old who wants to improve his/her swimming skills. We currently offer the program Monday through Friday with a variety of times to accommodate different schedules and levels. It’s only $60 for the month and feels like small group lessons.
Here’s what I learned about Masters Swim:
1. Choose Your Outfit Wisely
I purchased an appropriate swimsuit that would actually stay on and would not end up in the lane next to me. I bought goggles, waterproof sunscreen, and a swimmers cap to keep my long hair from strangling me during my lesson. With as few distractions as possible, I arrived for the 12:00 pm Masters Swim session ready to sink, I mean swim.
2. Bubble-Blowing Isn’t Just for Babies
The instructor asked me to swim a few laps so he could evaluate my form, or lack thereof. I was asked to bob up and down and blow bubbles, which I assume was because it was terribly painful for him to watch me swim.
This part was actually a lot of fun and somewhat relaxing. I later found out it was to help regulate my breathing, a very important skill when you are swimming. As a Pilates Trainer, I thought I had great breathing technique. The Pilates has helped, but I still had a lot to learn.
3. Kicking It
Following breathing exercises, he gave me a kick board and we began working on my feet and my kicking. He helped me improve my freestyle stroke. I learned you are not supposed to actually slap the water and swimming should not be painful in any way. That was a great tip! I was ready to do some laps.
You know when you are young and a room in your house seems gigantic until you grow older, and then you see it as the small room it really is?
This did not happen with the pool lane.
As I have aged, the lanes seem to get longer and longer instead of shorter. After laps, I was exhausted from completely changing my usual fitness routine. One hour of Masters Swim worked all of my muscles and I was breathing heavily, yet I was surprisingly refreshed and relaxed. The water felt great, and my coach taught me so much in just one session, it was worth my time.
Surprisingly, I already feel more confident in the pool and I am proud to tell my father I am now a Masters Swimmer. It might not be like the Masters in golf, but some of the swimmers are at an elite level. I never felt intimidated. The coach focuses on helping you improve your own skills, and they are not concerned with comparing you to anyone else.
Finally I realized this was the first one-hour workout during which my mind did not have a chance to wander. I did not think about the dog, the kids, or what we were having for dinner that night. The coach kept me focused and busy. Add the need for “survival skills” to your workout like I did and you will quickly be focused too.
Have you tried Masters Swim or any of our swim programs?
Perhaps you have seen Midtown members working up a great sweat in Spinning class. I love the heart-pumping adrenaline during indoor cycle classes followed by the relaxing “Spin Buzz” that lasts for hours after class has ended. I thought no other cardio workout would compare to spinning euphoria; that is, until I decided to shake up my workout routine by trying each of the cardio dance classes offered at the club.
If you have heard Jennifer Lopez’s new song, “On the Floor,” then you know what I was doing on Friday at 11:30am during Manny’s Fit Dance class.
The group exercise schedule is packed with popular cardio dance classes from Fit Dance with Manny Castro (as seen on “Live to Dance” and “America’s Got Talent”), to Latin Dance with Pocho Gremli, to Zumba with Sol Beraza, to Dance Tribal Lab with Sebastian Santos. I was thrilled to discover the choreography in all of the classes is easy enough for anyone to follow, yet still an intense workout for all levels.
Age and dance experience do not matter. Whether you’re young or young-at-heart, a talented dancer or a willing-to-learn beginner, you will still feel like a superstar after class.
I have taken each of these classes and I find myself smiling the entire time, no matter who is teaching.
I have re-discovered the “Dance Buzz,” which is clearly the reason our dance classes are packed and a regular part of many of your fitness routines.
I adore the instructors. Each one is kind, motivating, and completely unique!
However, there are a few constants across each class. Each promises a great cardio workout, a lot of sweat, and the use of muscles and body parts you never knew you had. I discovered some leg muscles that have never been sore until doing the Salsa, Meringue, and some “drop it low” moves, which I opted to keep a little higher. I also met a few new members who kept me going with encouraging words and an occasional, “Go Carole! Go Carole!”
If your fitness routine needs a new “Buzz,” I encourage you to try one of our cardio dance classes for a workout experience that’s both fun and energizing. Classes are offered mornings and evenings as well as on the weekend to accommodate a variety of lifestyle schedules. If you are too shy to introduce yourself to others, bring a friend along with you!
What’s your favorite song to dance to?
