At nearly 50, John Garvin made a decision many people spend their lives avoiding: he stopped settling for “good enough.” What followed became a complete reinvention built around discipline, wellness, and intentional living.
Jakub Szylak on Discipline, Fitness, and Sustainable Results Building Change That Lasts Jakub Szylak on Discipline, Fitness, and Sustainable Results By Imani Ogden | February 25, 2026 Jakub “Sizz” Szylak photographed for Miami Shoot Magazine’s feature on discipline, systems, and sustainable fitness transformation. From the Editor At MSM, we believe transformation stories deserve more than hype — they deserve honesty. In a culture saturated with quick fixes and seasonal motivation, we felt it was important to spotlight a voice grounded in structure and sustainability. In this feature, Imani Ogden sits down with Miami performance coach Jakub Szylak “Sizz”Together, they explore a mindset shift rooted in less noise, more discipline — fewer slogans, more systems. This conversation is about building strength that lasts long after the initial motivation fades. Then comes accountability. Changing your life means moving against your default setting. If no one knows what you’re chasing, and no one is holding a mirror to your choices, your old habits win. Finally, there’s ability. Everyone comes in ready and willing but their capacity isn’t built yet. The bar is set unrealistically high. Signature Strength teaches clients how to be ready, willing, and able — making the target doable so success compounds instead of collapses. When Fitness Stops Being Optional For many people, working out is treated like a luxury — something extra, something to fit in only when life slows down. “Fitness isn’t a perk. It’s not the spa steam room or the fancy locker room. It’s a non-negotiable investment in the only body you get.” His process begins with setting expectations and naming what most people avoid: the internal resistance. “We start by setting expectations and surfacing the internal resistance — what I call ‘ambivalence.’” When that friction is acknowledged, the reframe becomes possible. “Once we honor the friction and reframe challenges as growth moments, clients stop seeing workouts as something extra and start seeing them as a cornerstone for how they want to show up in life.” The Next Right Step When someone feels overwhelmed by the idea of starting, Jakub doesn’t push them into a perfect plan. He starts with a simple self-audit — the kind of honest check-in that turns anxiety into clarity. “Start with the simplest self-audit:” What made you think about starting? What’s the worst case if you do? What’s the worst case if you don’t? What’s the best case if you commit? “When those answers are on the table, the path forward becomes clearer — and fear shrinks. Then all we focus on is the next right step.” What Changes Beyond the Body Even when clients come to him for physical results, Jakub says the most consistent wins show up in daily life, in how people think, move and carry themselves. “Their entire perspective shifts. Everyday physical tasks feel easier.” Why Resolutions Fail According to Jakub, the issue isn’t motivation it’s structure. Many resolutions collapse not because of a lack of desire, but because of a lack of structure. Motivation is emotional, it surges, it excites, it inspires. Discipline, however, is practical. It requires planning, consistency, and a willingness to continue even when the initial excitement fades. Without systems in place, even the strongest intentions struggle to survive daily distractions. Nutrition Without the Noise Nutrition, he says, should never feel like punishment. It should feel like structure. “We keep it simple and habit-based.” Protein at every meal — supports muscle and keeps you full. Water + electrolytes — better energy, fewer cravings, clearer thinking. Fiber — digestion, blood sugar control, and satiety. “No moralizing food. No ‘good’ or ‘bad.’ Just patterns that support performance.” Goals That Actually Work When it comes to long-term success, Jakub believes goals must stretch you — but they also have to fit your real life. “Goals have to challenge you and be livable. This isn’t punishment — it’s partnership with your future self. You don’t need to love every moment, but you shouldn’t dread the process either.” When goals make sense for your life — not the version of you who sleeps eight hours, has no stress, and meal-preps perfectly — you win more often. And those wins build momentum that sticks. The Core Message If there’s one idea he hopes readers take with them, it isn’t intensity — it’s awareness. Awareness of your habits. Awareness of your patterns. Awareness of the moments where discipline slips — not because you lack desire, but because the structure isn’t supporting you. “Most people don’t fail because they aren’t capable,” Jakub says. “They fail because they’re operating on autopilot.” The shift, he explains, isn’t dramatic. It’s deliberate. When you start paying attention — to your routines, your energy, your resistance — you gain control over them. And once you’re aware, you can build systems that work with your life instead of against it. Real change isn’t loud. It isn’t performative. It’s steady. It’s structured. It’s sustainable. In a culture obsessed with intensity, his approach feels refreshingly measured — and far more likely to last. “Confidence is built long before it’s visible.” Final Thoughts Resolutions fade. Systems endure. It’s the quiet discipline practiced long before results show. It’s the decision to build habits that hold when the excitement wears off. Jakub “Sizz” reminds us that real transformation isn’t loud. It isn’t seasonal. And it isn’t built on hype. It’s built on consistency — on showing up when no one is watching, on strengthening foundations instead of chasing quick wins. Because the strongest bodies aren’t built in bursts of inspiration. They’re built in moments of commitment, repeated quietly, relentlessly, over time. To explore more of Jakub’s training philosophy and performance insights, follow him on Instagram: @jakub_sizz Written by Imani Ogden Edited & Published by Angela LaGuardia Miami Shoot Magazine – MSMonline
Healing Out Loud: Lindsey Van Wagner on Truth, Power, and Spiritual Wellness We took a closer look at Lindsey Van Wagner, founder of Spirit Vigilante and Haven 101 Wellness Studio to explore how a former NIH professional transformed her life after addiction and now helps others do the same. From scientific rigor to soulful reinvention, Lindsey brings a rare depth to the wellness space offering not just personal development, but soul reclamation. The Breakdown That Became the Breakthrough Raised in Rockville, Maryland as the eldest of six, Lindsey checked every box of early success. She earned straight A’s, a degree from the University of Maryland, and a seven-year career at the National Institutes of Health. But behind the polished exterior, she felt spiritually unmoored. At 27, addiction, burnout, and emotional pain pushed her to rock bottom. That crisis marked the start of a profound transformation. A Method Rooted in Truth and Transformation Lindsey is the creator of the Spirit Vigilante Method, a structured framework combining neuro-linguistic programming, health coaching, and storytelling. Moreover, her work is not about chasing peak performance or productivity. It’s about dismantling old stories, alchemizing pain, and guiding people back to their authentic selves. Unlike surface-level self-help, the Spirit Vigilante Method invites clients to go deeper. Through mentorship, group workshops, and retreats, she helps individuals rewrite internal narratives and reclaim their voice. As a result, even those who have “done everything right” on paper but still feel unfulfilled can rediscover purpose. Why Reclaiming Power Matters At the heart of Lindsey’s philosophy is a belief in radical self-trust. In a world that rewards masks and perfection, Spirit Vigilante offers something different. It provides a path to emotional honesty, spiritual depth, and creative freedom. Her vision is a world where self-expression is sacred, and everyone has access to the healing power of their own story. Offerings That Meet People Where They Are Through Haven 101 Wellness Studio and her digital programs, Lindsey offers 1:1 mentorship, writing and transformation workshops, and retreats. Furthermore, her debut book Spirit Vigilante – Telling My Truth to Help You Live Yours provides a powerful resource. Her programs are sacred containers for growth, especially for spiritual seekers, creatives, and recovering perfectionists navigating identity shifts, burnout, or recovery. From Logic to Soul: A Brand with Depth What sets Spirit Vigilante apart is its fusion of lived experience, behavioral science, and soul-forward leadership. Lindsey’s past in federal health work and her master of science in health promotion give her credibility. Her recovery gives her relatability. And her storytelling gives others permission to tell the truth. As her community grows, so does her mission: to create a movement rooted in spiritual clarity, radical authenticity, and the unapologetic pursuit of freedom. In a World Chasing More, Come Home to Yourself In a world chasing more, Lindsey Van Wagner helps you come home to yourself.
Honoring the Legacy of Darlene L. Pfeiffer, Zenpike’s New Chapter Begins with Art, Sound Healing, and Live Music [Florida, September 2024] – Zenpike is excited to announce its highly anticipated relaunch in Florida, marked by a special art exhibit and healing event on September 21, 2024. The relaunch event will feature live art, sound healing, and live music, creating an immersive experience that celebrates both creativity and wellness. The September 21 event serves as an official relaunch for Zenpike, introducing a renewed commitment to holistic healing, mindfulness, and community connection. Guests will have the unique opportunity to engage with live artists, experience the calming effects of sound healing, and enjoy performances from local musicians. This one-of-a-kind event is designed to elevate the senses and reinforce Zenpike’s mission of fostering wellness through art and nature. A Tribute to Darlene L. Pfeiffer This relaunch is not just a celebration of the center’s future but a tribute to its past. Zenpike is proud to honor the memory of Darlene L. Pfeiffer, a beloved member of the community, who passed away on April 6, 2023. Darlene’s deep commitment to Zenpike’s mission and her desire to see the center flourish led her to leave a generous gift to the center in her will. Her contribution has provided the financial support necessary for Zenpike to expand its offerings and grow its brand in ways that will benefit the broader community for years to come. “We are forever grateful for Darlene’s generosity and unwavering belief in our mission,” said Kirby Monestime, who is the managing director at Zenpike. “Her gift has allowed us to build upon her vision and create new opportunities for growth. This relaunch is a celebration of her spirit and the lasting impact she has on our community.” In this New Chapter for Zenpike as it embarks on this new chapter, the community remains committed to providing a tranquil space where individuals can reconnect with themselves, find peace, and engage in holistic practices that support both mind and body. The relaunch will include expanded services, including personalized wellness programs, workshops, and retreats designed to help individuals on their personal healing journeys. For media inquiries, please contact: Jackie@thedivinepr.com Local Florida Artists welcome to send inquiries
Hypothyroidism & Women by Nadja Atwal There are frequent neurologic conditions associated with an under-active thyroid – our recurring guest author , top neurologist Dr.Adam Zuber, explains the commonly encountered symptoms. Dr. Adam Zuber: The thyroid gland is located below the Adam’s apple in the throat. Hypothyroidism is a decreased function of the Thyroid gland and affects women quite differently than it does men. A lot of times the diagnosis is often made only when a blood test is done routinely for other conditions or as part of her medical checkup. Normally hypothyroidism begins slowly and presents with weight gain, and lack of energy. Frequently women will notice that their hair changes in texture, becomes thin, dry and breaks easily, dry or yellowish skin, brittle nails, slow body movements, feeling cold and inability to get warm, occasionally constipation may be noted. Also associated with hypothyroidism is difficulty sleeping and sleep apnea. Memory problems may be seen including dementia, lack of concentration and depression. Frequently one develops hypothyroidism due to unknown causes but it may be autoimmune like in Hashimotos disease or with a goiter enlargement of the thyroid gland in the neck. A lot of times it is related to body habitus as your body is just not able to produce enough thyroid hormone for one’s body size due to weight gain or during pregnancy. Neuropathies are common conditions associated with hypothyroidism, even when treated. Within ten year’s women who have been under treatment for hypothyroidism frequently develop nerve disease, called neuropathy. This is quite similar to diabetic neuropathy. The symptoms associated with neuropathy are numbness, tingling, burning and pinprick sensation of the feet, some people may also encounter unsteadiness and difficulty maintaining their balance. Also frequently associated with hypothyroidism is restless leg syndrome which is a state of persistent restlessness in the feet and legs. The person suffering from restless leg syndrome cannot sit still and have to move around constantly to settle the sensation in their feet and legs. Other conditions that may be associated with hypothyroidism is periodic limb movements of sleep which is a jerky movement that happens during sleep every 90 seconds. This can cause disruption in sleep and non-restorative sleep. Other neurologic conditions commonly associated are increased frequency of problems of nerves that can be easily compressed. These are carpal tunnel effecting the wrist with pain and numbness of the hands, tarsal tunnel of the feet with numbness and pain in the bottom of the foot and occasionally lateral meralgia paresthetica with pain and burning sensation of the lateral thighs. NA: Hypothyroidism is treated with oral thyroid supplements and can be managed by your primary physician and may need consultation with an endocrinologist for further correction. It is Dr. Zuber from Neurology Associates of Scottsdale Arizona recommendation that women should get checked for thyroid dysfunction annually as part of their routine physicals and be treated adequately if needed as consequences of untreated hypothyroidism are serious.
Orthopedic Surgeon to the Golf Pros, Alejandro Badia, MD, FACS, Sheds Light on the Top 10 Orthopedic Injuries Impacting Golfers Although originated in Scotland in the 15th century1, golf has been embraced by nearly 30 million Americans coast-to-coast ever since, adding roughly $70 billion a year to America’s economy.2 It is increasingly popular and serves as a fabulous de-stressor, but did you know that there are 10 orthopedic injuries that commonly occur when golf is not played properly? Many do not. Orthopedic surgeon to the golf pros, Alejandro Badia, MD, FACS and Founder and Chief Medical Officer of OrthoNOW®, the nation’s only network of orthopedic urgent care centers, shares his insights. Dr. Badia is a highly respected and sought out hand and upper extremity surgeon that has a strong connection with golf, having treated some of the best players in the world including renowned Peruvian PGA players Sebastian Salem and Hector Gonzalez, Sean Edey one of the top junior Caribbean players from Barbados and #80 French golfer in the world, Perrine Delacour on whom Dr. Badia successfully performed an arthroscopic procedure on her wrist followed up by ARPwave Neuro Therapy that got her back to the game after only three months. With this beneficial information, golfers can be more mindful of their body position and their swing while on the green. The top 10 most common orthopedic golf injuries include: 1. Golfer’s Elbow: Also referred to as “tennis elbow,” this is a condition aggravated by overuse of the arm, forearm and hand muscles that result in elbow pain. The term came into use because it can be a significant problem for some tennis players. “Golfer’s elbow” refers to the same process occurring on the inside of the elbow. Some people have an underlying tendency towards developing these conditions, which then become aggravated with overuse. 2. Back Strain/Disc Herniation: The vigorous twisting and core energy expended in the golf drive can cause soft tissue injury to paraspinal muscles, which are next to the spine and direct motion of the core or trunk area, or even to the discs between the vertebral which may lead to pain, weakness, tingling, muscle pain and spasms. 3. Rotator Cuff Tear: This may be caused by an injury to the shoulder, or due to progressive degeneration or wear & tear of the tendon. Symptoms include pain and extreme stiffness when raising your arm above your head or when moving your shoulder. Too many repetitive rotations at one time can strain the ligaments and muscles in your shoulder. 4. Carpal Tunnel Syndrome: This is caused by a pinched nerve in the wrist. Things that can lead to carpal tunnel syndrome include: hypothyroidism, diabetes, rheumatoid arthritis, pregnancy, obesity, wrist injuries and bone spurs and smoking because it can reduce blood flow to the medial nerve. Patients should see an orthopedic specialist if they are experiencing tingling, weakness, or pain in the fingers or hand that keeps coming back or that has not gone away after 2 weeks of home treatment. A common misconception is that typing or texting causes carpal tunnel syndrome. Although these can certainly aggravate the symptoms, typing or texting alone does not cause carpal tunnel syndrome. 5. Ankle Sprain: A sprained ankle is an injury that is common within activities or sports which involve a high level of jumping, pivoting and running. It’s an injury to one of the ligaments in your ankle and although ligaments are flexible, all it takes is a sudden twist for them to stretch too far or snap entirely. 6. Plantar fasciitis: This is the most common cause of heel pain. It is caused by repeated strain on the plantar fascia, the ligament that connects the heel bone to the toes, supporting the arch of the foot. A strained plantar fascia causes weakness, swelling, and inflammation in one or both heels. 7. ACL Tear: Knee injuries, much like ankle injuries, occur in activities involving quick turns, abrupt stops and starts, or unpredictable motions. Hearing a pop or experiencing a sharp pain in your knee after taking a hard turn may mean that the ACL was injured. An ACL tear makes it difficult to bend the knee, and people often suffer a feeling of instability when standing. 8. Meniscus Tear: This is a very common knee injury among professional athletes and the elderly. The meniscus helps the knee joint carry weight, glide and turn. This is usually caused by twisting or turning too quickly when the foot is planted and the knee is bent. This injury often causes the knee to be in pain, lock, click and swell. 9. Stress Fractures: These types of injuries are overuse injuries. Muscles become fatigued and they are no longer capable of reducing the shock of repeated impacts. When this happens, the muscles transmit the stress to the bones. Over time, those affected bones can no longer repair themselves organically, leading to small cracks or fractures. 10. Distal Radius Fracture: Commonly known as wrist fractures, these occur when you fall on an outstretched hand. In some cases, a cast may be all that is necessary to treat these injuries, but these fractures tend to be unstable and usually require surgical treatment. In today’s age, whether you’re a weekend warrior or a professional athlete, proper form and technique can help you take care of your body now, and build healthy habits for the future. There is a new technology that until recently was only used by elite athletes but is now available to the public at OrthoNOW® called ARPwave Neuro Therapy, which dramatically alleviates acute and chronic pain and expedites recovery from surgery. ARPwave is a system comprised of a proprietary electrical device with carefully designed protocols which target injury at the source and has been use to prevent injury and to condition and prep the body to endure the physical commitment that’s required of the activity being experienced by the patient. The technology can help improve your game by improving range of motion and it
By Gisel Habibnejad If you’re looking for all-access to personalized workout programs instantly, TRN has a solution for you. Now available in Miami, this health and fitness app covers four disciplines: general training, yoga, Pilates, and swimming. The app offers all functionalities to meet the needs of busy lives that understand the importance of fitting a workout into their schedules. Through TRN, you can review, choose, and get to know the qualified trainer of your choice before booking your in-person training session. All training Specialists are handpicked by TRN and hold a high level of expertise in their fields. Each Specialist takes the time to learn about their client’s medical history, capacity, and goals in order to personalize each workout catered to the client’s needs. With these qualities, clients should be seeing results in no time. Founders Pat Manocchia and Greg Peters sought to bring health and fitness accessible to all and have succeeded. Manocchia is also the founder of the premier health and fitness provider in the U.S. known as LA PALESTRA Center for Preventative Medicine and, Peters is a well-known fitness expert. “Miami has evolved into a place of high end, quality and luxury services; this audience demands convenience and personal service whenever they want, which is what we do,” shared Peters. TRN IOS is available for download at the app store For more information, please visit www.TRNME.com
By Gisel Habibnejad With summer quickly approaching, it’s time to get our beach bodies back in tip-top shape. Famed fitness guru Tracy Anderson has provided Miamians with the ideal opportunity to get back in our fitness groove. Yesterday marked the first day of the pop-up studio in Bal Harbour Shops and will remain for the next 8 weeks. The fitness studio consists of muscular structure and TAva dance cardio classes, digital workout sessions, and private training services—all part of the Tracy Anderson Method. “I am so excited to bring the Tracy Anderson Method to Miami with a pop-up studio that will transform the way people exercise and connect to themselves,” said Tracy Anderson. “Miami will get to experience my atTAin definition classes as well as my brand new low impact, high calorie burning dance workout TAva. Both classes deliver my latest and greatest content to propel your fit life.” In addition, the boutique will offer body-customized fitness DVDS, apparel, nutritional supplements, and visitors can also register for a real-time streaming digital workout class with Tracy Anderson. A percentage of the proceeds made through the pop-up studio will benefit the Breast Cancer Research Foundation. For more information or to make class reservations, please visit www.tracyanderson.com
By Gisel Habibnejad Two amazing brands dedicated to improving lifestyles have come together to form a force to be reckoned with. SoulCycle, made popular by the many celebrities who swear by it, recently expanded to Miami and exposed us to the most uplifting and motivational cycling classes in the world. Everyone knows Target as the store you can always turn to when you need anything. Together, they formed SoulCycle X Target; the fitness clothing line is made up of SoulCycle’s signature colors and logo for men and women, and can only be purchased at one of the few pop-up stores throughout the country or on www.target.com.
In recognition of American Heart Month, there’s no better time to grow a habit of exercise than in February. Even short blurts of daily workouts drastically lower the risk of heart disease and high blood pressure. According to the Karolinska Institute, just 20 minutes of exercise a day is linked to lowering the risk of heart disease by 21%. What better way to enjoy the fantastic Miami weather while bike riding through the great scenery our city has to offer? My City Bikes, a public health campaign devoted to promoting physical health through bike riding for beginners, offers tools to assist in the bike riding lifestyle. From finding local bike shops to free apps, this brand will become part of your daily routine. Below is a list of recommended fun and unique bike trails by My City Bikes to get the best out of bike riding through our city: MOUNTAIN & TRAIL Virginia Key Trail System (8 miles) RECREATION & TOURING Rickenbacker Trail (8.5 miles) ROAD & COMMUTER Miami Beach Community Bike Ride (2nd Saturday of every month) UltrabikeX Beginner’s Ride (Thursdays at 7:30 a.m.) FAMILIES Shark Valley Trail (15.4 miles) You can find more trails, such as Group Rides, Women’s Biking, and Kids on a Roll when you download the app at www.mycitybikes.org/florida
By Gisel Habibnejad Spa days are always a good idea, right? At the newly renovated Spa at Viceroy Miami, locals and visitors can enjoy a day indulging in great food while being pampered at the beautiful location. What’s wonderful about this spa is the availability of the 2,500 sq ft gym equipped with a trainer and a state-of-the-art cardio theater—to say the least. The spa includes 10 treatment rooms and one couples room, to be fully enjoyed alone, with your best friends, or with your significant other. While all of the amenities assure you of a delightful experience, it’s hard not to mention the 5,000 sq ft water lounge with a spectacular view of Biscayne Bay. Be sure to take advantage of their limited time specials and packages. For more information, please visit http://www.viceroyhotelsandresorts.com/en/miami/spa_and_wellness
The holidays are officially over. However, that doesn’t mean you can’t enjoy your first week back to reality. To celebrate the first Monday of 2016, we’ve compiled a list of tips to get yourself back into your workout routine or to conquer your fitness New Year Resolution head-on. Let’s get the obvious ones out of the way first: drink more water, get lots of sleep, and eat healthy. Prepare: Schedule your daily workouts for the week and lay everything out/pack the night before. Having a workout buddy creates accountability, which you are less likely to cancel on. Create a motivational playlist, binge watch a TV show to during your workouts, or read a great book. This helps you look forward to your workouts. Track your progress with a journal. It will motivate you to continue reaching your goals. Assemble an inspiration board to motivate your daily workouts. Feet are at their largest later in the day, so shopping for sneakers is recommended at this time. Monitor workouts with a fitness tracker. A small cup of coffee before a workout “helps improve stamina, strength, and speed,” according to PopSugar.com. Working out in the morning burns more calories. Doing light cardio before toning workouts helps prevents injury and soreness. When running up hills, keep your eyesight at the top of the hill. Breathing airways open up easier this way, rather than looking down at your feet. Scheduling personal training sessions with an instructor every few months ensures you’re continuing with proper form and enlightens new workouts. By doing a physical activity every day, your body and mind will develop this healthy habit. Take at least one day off weekly. However, this doesn’t mean to cut out physical activities completely. You can take a walk, do a simple yoga class, or take a scenic bike ride around the neighborhood. Eat slowly–your mind takes longer to process that your stomach is full. For diets, allow yourself a cheat day/meal once a week. This helps you stick to your diet rather than breaking it altogether. Sign up for a fitness event, like a 5k. Training to reach this goal will be rewarding when you cross the finish line.