No. 1: Boxing

Boxing is no longer reserved for brutish boys. Enter boxing studios throughout South Tampa and you’ll find a great number of ladies lacing up their gloves and getting into the ring. Why? Because boxing is a full-body workout that builds strength, stamina and creates the lean, athletic build that everybody wants. Plus, who doesn’t want to punch away their calories?


Try it: Optimum Fitness Training at Calta’s 24/7 Fitness

Founder Ruben Cherres is ACSM certified and specializes in helping women take their fitness to new levels through boxing.

Noteworthy: Calta’s 24/7 Fitness is a full-service gym open 24 hours a day, 7 days a week. If you’re not boxing, you can hit the weights or take another class.

Contact: (813) 831-3101 //


Try it: EPIC Boxing & Fitness

Started by Jaye Maddon and Esther Solano, this new boxing studio combines spinning to create one killer 60-minute group workout.

Noteworthy: The studio will host a soft opening in early February and its grand opening is slated for Feb. 9. You can sign up now for $99 unlimited training.

Contact: // (813) 549-9456


Did you know?

  • Boxing on a punching bag burns 422 calories per hour in 155-pound people. (Wisconsin Department of Health and Family Services)
  • The average professional boxer can punch with a force of nearly 800 pounds.
  • What’s the fastest knock in boxing history: 17 seconds (Daniel Jimenez beats Harald Geier)


No. 2: High Intensity Interval Training

Commonly referred to as HIIT, this progressive style of training pushes your body in short bursts to burn a tremendous amount of calories. The goal is to get your body into a target heart-rate zone of 80-90 percent for 10 to 15 minutes and gradually maintain that range over a 30 to 60 minute workout. The results are astounding. Orangetheory Fitness co-founder Terry Blachek says his female clients burn up to 700 calories, while the males can burn up to 1,000 calories.


Try it: Performance Compound

Started by former professional athletes including Yo Murphy and Reidel Anthony, Performance Compound’s strength and conditioning classes use HIIT and other athletic-based workouts. They’re intensely fast-paced workouts, but used by some of the nation’s top athletes.

Contact: Performance Compound // // (813) 673-8888


Try it: Orangetheory Fitness

Noteworthy: New location just opened in Channelside. Biggest perk: more parking.

Contact: Orangetheory Fitness // (813) 356-0620 (South Tampa), (813) 513-9845 (Channelside)


Try it: Ashley Halley MOVE

Ashley’s boutique-style gym fuses interval training with various fitness techniques. Based in her garage, these intense workouts are designed for adult women.

Noteworthy: Classes are no bigger than four

Contact: Ashley Halley Move //


Did you know?

  • As many as 250,000 deaths per year in the United States are attributable to a lack of regular physical activity. (American Heart Association)
  • “Every American adult should participate in 30 minutes or more of moderate intensity activity on most, and preferably all, days of the week.” –Center For Disease Control
  • Every year about 720,000 Americans have a heart attack. Of those, 515,000 are a first heart attack. (CDC)


No. 3: Activity Trackers

Digital wristbands are making it easier to track your fitness and burn calories. But there’s more than meets the eye with some of these gadgets. More than the GPS watches of yesteryear, these devices go so far as to track your movement while your walking, running and even biking. From heart rate monitoring to REM sleep tracking, you’ll be more in tune with your body than ever before.


Fitbit Charge $130

Favorite feature: Silent, vibrating alarm gives you a peaceful wakeup.

Find it: Fit2Run // (813) 873-2786 //


Garmin Vivosmart $150

Favorite feature: Reminds you to move when you’ve been inactive for too long.

Find it: Fit2Run // (813) 873-2786 //


Suunto Ambit3 $400

Favorite feature: Built-in heart rate monitor and mobile connectivity are pretty cool.

Find it: Tampa Bay Outfitters // (813) 254-8444 //


Did you know?

  • Did you know Florida ranks 14th in the nation’s adult obesity rate with 26.4%? (Trust for America’s Health and Robert Wood Johnson Foundation)
  • Each hour spent watching television increases your risk of cardiovascular disease by 18%. (British Journal for Sports Medicine)
  • How long would you have to run to burn a chipotle chicken burrito? 105 minutes or 9.1 miles.


No. 4: Cold Pressed Juice

What are cold pressed juices?

Drinks made from fruits and vegetable that are grinded, crushed and then cold pressed to extract the nutrients.


So juice.

No, juice from the grocery store is pasteurized to kill the bacteria—which eliminates most of the nutrients.


OK, but what about juice from a juicer. Isn’t that the same thing?

Not quite. The juicer uses spinning blades to separate the juice from the fruits and vegetable. Cold pressed juices use pressure to extract the juice. This retains more of the vitamins.


Try it: Intelligent Gourmet

Nutrition expert and Intelligent Gourmet Linda Baldwin spent the last five years finding out which fruits and vegetable combination produce the most impactful nutritional boost. Our juice pick: Lemon and Ginger

Noteworthy: They sell more than juices! The chef is serving up some killer raw, organic and vegan dishes. // (813) 287-2253


Try it: SOHO Juice Co.

Every morning at 7am, the juices start flowing at SoHo Juice Co., literally. The shop owned by Ben Turek and Justin Basil opened in June 2014. Each item is juiced separately to maintain flavor. The result is a tasty lineup of drinks. Our pick: Mo Greens.

Noteworthy: Sample as many drinks as you want. The hard part is picking one. // (813) 253-2653


  • Your body absorbs more lycopene (a cancer-fighting element) when added with avocado. (National Center for Biotechnology Information)
  • The antioxidant and anti-inflammatory properties of curcumin—found in turmeric root—may contribute to as much as a 65 percent lower chance of heart attack among bypass patients. (American Journal of Cardiology)
  • Spinach contains at least 13 different flavonoid compounds that have both antioxidant and anti-cancer properties. (“The World’s Healthiest Foods”)


No. 5: Recovery & Maintenance

If you’re working out 3 to 5 times a week, it’s important that you’re taking efforts to rehab your body. That means not only eating right, but also hydrating and stretching. Sports massage therapist James Simmons recommends getting a massage every two weeks. “At the very least, get a hand roller to flush out your muscles,” he says. Dr. Uhuru Smith of HangIVer Bar recommends IV hydration once every six weeks to help your body recover.


Try it: HangIVer Bar

IV hydration is the most effective way to replenish your body. Water-soluble bags have all of your B and C vitamins, as well as magnesium, zinc, calcium and glutathione—a natural antioxidant.

Noteworthy: Hydration takes just 30 minutes. // (813) 835-4264


Try it: Sports Massage

Sports massage therapist James Simmons says it’s important to take an ice bath after competition, as the joints are inflamed. In addition to a bi-weekly massage, he recommends stretching before and after each workout.

Noteworthy: James specializes in working with athletes who have had injuries.

James Simmons // (813) 344-7484


Did you know?

  • 1 Liter of IV fluid taken in 30 minutes is equal to drinking 2 gallons of water over 5 to 8 hours. –Dr. Uhuru Smith
  • The human body loses a total of about 10 cups of fluid a day in exhaled air, perspiration, and other bodily secretions.
  • About 60 percent of a male’s body weight and 50 percent of a woman’s body weight is water.