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South Pointe Beach: A Sunrise-to-Lunch Fitness Itinerary with Tanner Kain

South Pointe Beach: A Sunrise-to-Lunch Fitness Itinerary with Tanner Kain

I’m thrilled to share with you a specially curated day of fitness and rejuvenation in the heart of South Beach. Following the success of our previous guide to the Best Outdoor Workout Locations in Miami, curated with Tanner Kain’s invaluable expertise, this new itinerary is crafted to further ignite your passion for dynamic outdoor exercises in our stunning city.

7:00 AM – Sunrise Cardio at 3rd and Ocean (South Pointe Beach)

Imagine greeting the day with a revitalizing sunrise cardio session at 3rd and Ocean in South Beach. As the first rays of the sun paint the sky, we invite you to join us in embracing the day. This early morning routine is not just about exercise; it’s a holistic experience that enhances your well-being in multiple ways.

The Power of Early Morning Oxygen:
Before sunrise, nature is rich with a high level of oxygen. This is the ideal time for anyone looking to boost immunity, maintain healthy lungs and heart, or manage respiratory conditions like hay fever, asthma, or sinusitis. Engaging in Pranayama – the art of Yogic Breathing or breathing exercises – in this pristine environment can have profound health benefits.

Tanner’s Specialized Routine:
Tanner Kain brings a unique approach to this session, combining breathwork meditation with mobility training. This routine is meticulously designed to calibrate your mind and body, offering a reset for your circadian rhythm. It’s a perfect blend of mental clarity and physical readiness to start your day.

Benefits of Barefoot Beach Walking:
Walking barefoot on the beach is not just a simple exercise; it’s a therapeutic journey:

  • Muscle Work and Resistance: The sand’s resistance forces you to use the full range of motion in your feet, leading to a better workout for your ankles, arches, and leg muscles.
  • Increased Calorie Burn: The added effort required to walk on sand means you burn up to 50% more calories than walking on a solid surface like concrete.
  • Natural Exfoliation: As you walk, the sand acts as a natural exfoliant, smoothing rough spots on your feet.
  • Sensory Pleasure: The feeling of sand on bare feet is akin to a gentle massage, enhancing your experience even if you’re simply sitting and playing with the sand.
  • Stress Reduction: Walking in any natural setting is known to reduce stress, but the proximity to water and the soothing sound of waves hitting the shore amplify this effect.

8:00 AM – Coffee and Breakfast at Pura Vida (South Beach)

After invigorating your body and soul with a sunrise workout, it’s time to nourish and replenish at Pura Vida, South Beach’s renowned wellness hub. Founded by Omer and Jennifer Horev, what began as a quaint neighborhood coffee shop in South of Fifth has blossomed into a beloved beacon for those seeking a health-conscious lifestyle in South Florida. It’s not just us at Reserve Padel singing its praises – Pura Vida is a true favorite among locals and visitors alike.

As we step into the welcoming ambiance of Pura Vida, you’ll immediately feel the positive energy of a place dedicated to well-being. Here, the menu brims with options that tantalize the taste buds while fueling the body with nutrient-rich ingredients.

Our Top Picks at Pura Vida:

  • Omer Post-Workout Smoothie: A refreshing blend, perfectly crafted to replenish your energy reserves after a rigorous workout. This smoothie is not just a drink; it’s a rejuvenating elixir.
  • Almond Berry Toast: Indulge in the delightful flavors and textures of this dish. Crunchy almonds, sweet berries, and hearty toast combine to offer a balanced and satisfying breakfast choice.
  • Macchiato Double: For those who need an extra kick of caffeine, the Macchiato Double is your go-to. Expertly brewed, it’s the ideal pick-me-up to keep your energy levels high for the activities ahead.


9:30 AM – Suspend Class at Anatomy Gym (South Beach)

As we continue our fitness journey, we prepare to engage in the increasingly popular Suspend Class at Anatomy Gym in Sunset Harbor. This session, expertly led by Tanner Kain, is a dynamic and innovative approach to fitness, combining elements of strength, balance, and flexibility to challenge and invigorate your body.

At the heart of the Suspend Class is a focus on functional movement. Using tools like TRX and kettlebells, you’ll move through a variety of ranges of motion. These exercises are designed not just to build muscle, but to enhance mobility, refine technique, and fine-tune foundational movements. Whether you’re a beginner or an experienced fitness enthusiast, this class offers something for everyone.

As you work through the routines, you’ll feel every muscle engage, from core to extremities. The combination of TRX and kettlebells provides a unique challenge that is as mentally stimulating as it is physically demanding. You’ll leave the class feeling accomplished, with a sense of progress in your overall fitness journey.

10:45 AM – Advanced Agility Training at Flamingo Park (South Beach)

As we progress through our dynamic day, we head to the picturesque Flamingo Park for an advanced agility training session. This segment of our itinerary offers a stimulating challenge set against the stunning backdrop of South Beach’s natural beauty.

This part of our program is adaptable and can replace one of the earlier activities for those who prefer a more intense challenge. When we first incorporated it into our full-day itinerary, it was an exhilarating, albeit exhausting experience for me. For Tanner, however, it was just a regular day – a testament to his exceptional fitness and stamina.

Whether you’re a seasoned athlete or simply looking to enhance your physical capabilities, this agility training session is tailored to provide a comprehensive workout. It’s not just about physical endurance; it’s also about mental resilience and the ability to adapt and respond quickly to changing situations.

See Also
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12:00 PM – Lunch at Avo (Sunset Harbor)

After a morning filled with exhilarating fitness activities, it was finally time for lunch. Our destination: Avo, a gem in the heart of South Beach. I was absolutely famished, and the prospect of dining at Avo was incredibly appealing.

Avo isn’t just a restaurant; it’s a culinary experience curated by its founder, Dilo Murad. Dilo is a remarkable figure in Miami’s dining scene – a true gentleman with a passion for exceptional ingredients and an unmatched guest experience. Every visit to Avo is a reminder of his dedication to excellence.

Here are some of our favorite dishes at Avo, each offering a delightful blend of taste and nutrition:

  • Diced Raw Tuna: This dish is a celebration of the ocean’s bounty. The wild-caught tuna, diced and dressed in a sesame soy sauce, is a refreshing and light option, perfect after our morning workouts. You get to choose your base, making it a personalized treat.
  • New Zealand Lamb Chops: For those who crave something heartier, the grass-fed New Zealand baby lamb chops are a must-try. Tender and flavorful, they provide the right amount of protein to refuel your body.
  • Mediterranean Mezze Platter: A medley of flavors, this platter includes tzatziki dip, hummus, tabbouleh salad, Bulgarian feta cheese, avocado chutney, and pita. It’s a perfect choice for sharing and sampling a bit of everything.
  • Organic Acai Bowl: A vibrant and healthy option, the organic Acai bowl is adorned with granola, blueberries, coconut, strawberries, and bananas, with a side of honey. It’s a refreshing, sweet way to recharge.
  • Grilled Chicken Brochette: For a protein-packed choice, the organic and antibiotic-free chicken brochettes are exceptional. Accompanied by your choice of base, they’re satisfying and delicious.

Lunch at Avo is the perfect culmination to our morning’s fitness journey. As we sat down to these delectable dishes, we reflected on the day’s activities and the community spirit that brought us together.

Conclusion: A Day of Transformation and Community in South Beach

As we conclude this incredible day of fitness, wellness, and culinary delight in South Beach, I am reminded of the power of community and the joy of shared experiences. From the invigorating sunrise cardio at 3rd and Ocean to the delicious, rejuvenating lunch at Avo, every moment of today’s itinerary has been a testament to the vibrant spirit and health-conscious ethos of Miami.

Our journey together doesn’t end here. Breathe Miami is dedicated to continuously exploring and sharing the most enriching and unique experiences our city has to offer. Whether it’s uncovering hidden gems for outdoor workouts or discovering the best in healthy dining, our mission is to guide and inspire you on your wellness journey.

Join Our Community for More Adventures

Stay connected with us for more guides to incredible experiences throughout Miami. Follow @Breathe.Mami to stay updated on our upcoming itineraries, wellness tips, and community events. Together, we’ll explore the best of what our city has to offer, always with an eye towards wellness, camaraderie, and unforgettable experiences.

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