Interview with Sarah Levey, Co-Founder of Y7 Yoga

This week we sat down with Sarah Levey, the co-founder of Y7, a New York City hot yoga studio with a truly unique spin. Sarah and her husband have taken yoga to the next level by swapping the spa music with pump up tunes. You won't find chanting or third eyes in their candlelit studios. If you want the benefits of yoga while listening to music that will get you rallied rather than wind you down, Y7 is for you. Believe us, hip-hop Wednesdays will have you hooked.

What inspired you to start Y7?

My husband (and other half of Y7) Mason, used to practice yoga everyday at a studio in our hometown in Michigan. It was similar to Y7 in the sense that it had low lighting, it was heated, and the music was really dope. It was still traditional yoga music but they played remixes and it just had a cool vibe. 

I started practicing with him back home and when we moved to NYC we couldn’t find yoga that we liked. There are so many different kinds, it was overwhelming and there was just nothing that compared. I’ve actually walked out of classes before. I found that a lot of instructors were ego driven and talked a lot about their own endeavors. We both got fed up and stopped practicing all together for two or three years.

Mason went home to Michigan for a little bit and got back into yoga. It was then that we decided we wanted to try to create something we love. We hired instructors off of craigslist and rented a small space in Williamsburg - a fourth floor walk up and we had a rolling trunk with mats inside it. We checked people in in the hallway with a rolling desk. When we had our first client buy a monthly unlimited package we had to get a real space. We still only had a 7am, 7pm, and an 8:15pm class that either Mason or I would oversee before or after work.  

Eventually we outgrew that small space and moved into a bigger space in April, 2014 and now we are continuing to expand to Flatiron and Soho.

What are some songs we can expect to hear at Y7?

We have Hip hop Wednesdays which is always centered around a specific artist, this week it’s ASAP Rocky. Others are FKA Twigs, the Weeknd, Drake, Florence and the Machine.

A lot of our teachers are really into music so they find underground music that you would never even know about. It’s really cool.

What’s it like working with your husband?

Hardest fucking thing I’ve ever done in my life. It’s great but we spend a lot of time together and we work so differently. I can’t go home from the office and complain to my husband about work. I’m not a morning person, he’s up at 7am. I like to write reminders down with a pen, he needs to have an iCal calendar invite. While these little things are funny, the important part is that I know there is a level of trust with everything and we are always on the same page with our vision.

What is your go-to food before and after a workout?

Before I usually go for a banana for the potassium or green juice.

After class it’s kind of a free for all. If I’m in Williamburg I go to Juice Generation and get a bowl or smoothie. We also eat a lot of Sweetgreen.

What are 3 staples always in your fridge

1. Wandering Bear iced coffee. It’s made in NY and they deliver.  We have the wackiest schedules so we always need coffee around.

2. Tomatoes and mozzarella, it’s my go to snack.

3. Ketchup.

What’s your favorite meal of the day and why?

I love breakfast but I don’t like eating it when I wake up. I love eggs and breakfast food at lunch or dinner time.

How do you stay hydrated?

I carry a giant water bottle with me all the times and force myself to drink it. I try to drink at least 60 ounces a day

You’re on an island and can only bring 3 things with you. Go.

1. Kindle

2. Eyelash curler

3. My dogs. Bye husband!

What would you say to someone who is hesitant to try Y7?

The great thing about us is that our classes are dark and there are no mirrors. It’s designed like that because we found the yoga industry in New York to be very pretentious and everyone is always looking at other people’s bodies and what they're wearing. Yoga isn’t about that, it should be about your personal journey. There are some moves I’ll never be able to do, but I'm okay with that. There’s an arm balance thing my husband can do that I’ll just never be able to do. But I can touch my toes and my husband can’t! Literally you can lie down in the back of the room and nobody will notice.

Biggest takeaway from Y7?

It’s not so serious. It should be fun. Not everyone’s body is going to look the same. It’s not a competition. Y7 should make you feel great about yourself.

Sitting down with Sam Karl; Our Favorite Barry's Trainer and Attorney

Contrary to his instagram account, Sam Karl is more than just a pretty face and a set of washboard abs. A day in the life of this fitness junkie includes teaching two Barry’s Bootcamp classes plus a personal workout before 10:00 AM, heading to work for his real estate law firm (yes, he is an attorney), and then back to Barry’s to teach his evening addicts. How does he do it? By eating crazy amounts of healthy food, having a passion for fitness, and going to sleep by 10:30 PM. Needless to say, his ability to balance his workload and his workouts is both impressive and admirable. So we sat down with Sam to get the inside scoop on his six pack… 

How did you get involved with Barry’s?

I got into working out during my senior year of college. I used to get really bad migraines and tried everything to make them stop. I finally went to see a nutritionist who told me to stop eating certain foods that may trigger migraines, like dairy, mustard, and certain nuts. This finally worked! The frequency of my migraines significantly decreased. This sparked my initial interest in health. Then I began working out in conjunction with balancing a healthy diet. I saw my body change dramatically, very quickly.

When I was in law school I became friends with one of the main investors at Barry’s in Miami and they brought me in as a trainer. I was thrown in to the mix very fast and never looked back.

How do you balance your two careers?

The fact is, I’m more in love with fitness than I am with being an attorney. Because I work for myself, I’m able to lighten my attorney load and make more time for fitness. Fitness is a passion so it doesn’t feel like work.

What does a day in the life of Sam look like?

Well I wake up at 5 AM and have a glass of water, first thing. I have to be at my first class by 5:45 so I eat breakfast quickly, usually 4-5 eggs, 3 with yolks and 2 egg whites. With the eggs I’ll either have 2 pieces of Ezekiel bread with peanut or almond butter or oatmeal. Oh and always coffee to get going.

I teach my first class at 6 AM, workout at 7:10, and teach again at 8:20. Depending on the day I’ll either go home to get work done or I’ll or go workout again.

At around 9:30 I have a protein shake made with pea protein, almond milk, blueberries, banana, strawberries, cinnamon, and sometimes a little scoop of almond butter.  At 10 AM I have a couple of pieces of chicken and a sweet potato.

At 12:30-1:00 I make another lunch with vegetables, a protein, and a sweet potato or quinoa.

At 3 PM I’ll have a snack like a Lara bar and another coffee. Then I’ll either do a second workout if I haven’t already. I go back to teach the 5:30 and 6:40 PM classes. Dinner is around 8:30, and I’ll have a combination of a protein, vegetable, and carb.

Over the past month or two I’ve gotten really into coconut ice cream with a scoop of peanut butter…I eat it by the scoop just one after another. I’m actually reverse dieting. I used to never eat any kind of sweets, but I’m letting myself have this in the evenings. I had to slowly reintroduce it into my diet though, starting with just one scoop and adding another. I’m in bed by 10:30-11.

Well that certainly puts our workout routine to shame. What is your health philosophy or approach?

I try to limit processed food. I tell my clients to stick to the produce aisles, don’t even enter the middle unless you need toiletries.

Are there any foods you would never touch?

Candy. Never eat it. Although I do have dark chocolate, but only if it’s above 70% cacao.

Any food you cant live without?

Peanut butter.

How often do you indulge and what do you indulge in?

Probably once a month. I’ll have sweet potato fries, hamburgers, and bread. I LOVE bread. 

Pump up song of the moment?

 MK Remix of Blessings by Big Sean, Drake, and Kanye West.

Do you have a motto you tell yourself or your clients?

Be better than you were yesterday.

Restaurant in Miami you’re loving?

Ice box. I get the wasabi-crusted salmon with quinoa. It comes with a pad Thai sauce that’s unbelievable.

Drink of choice?

Tequila on the rocks with lime, or any sort of spicy tequila drink with jalapeno.

What snacks do you currently have with you?  

Beef jerky, Lara bar, and fruit.

Do you ever take a day off from working out?

I take every Sunday off. I believe your body needs a break from routinely working out. Every three months I take a full week off. I find that my body fully recovers and I come back stronger. This is important to avoid plateauing. I also will change up my workouts. In addition to Barry’s, I also box, swim and take different types of classes. You can’t let your body get used to what you’re doing. My clients will vouch that every time you come to my class, you will get something different. I change up the timing, transitions, moves, and music. You can come to 15 classes in a row and you won’t get the same thing twice.

Jay Z vs Kanye?

Jay Z. I hate Kanye he’s a horrible person. He’s arrogant and annoying and makes dumb comments. (ouch).

Celebrity crush?

I have a new crush, Gabriella Wilde. I just saw her in that movie Endless Love and fell in love with her. I like girls who don’t feel like they need to wear makeup… I like the natural look. The type of girl I like needs to be able to chill in her sweatpants because with my 5 AM wake ups, I rarely go out.

We stalked your instagram account and cant help but notice no shortage of shirtless pics… elaborate?

Yea my nickname is “No Shirt Sam”. Honestly, people like my pictures with no shirt on!

….and we are certainly not complaining. If you are ever in the Miami area, be sure to take one of Sam’s classes at Barry’s Bootcamp. We guarantee he will make you sweat and he’ll take his shirt off… which is pretty much a winning combo. We'll warn you that his classes fill up fast, so be sure to book ahead of time! 

Food and Fitness with Mahri

We’ve never been particularly graceful on the dance floor, but it didn't stop us from trying one of Mahri’s Body Conceptions classes. Mahri was a professional dancer and performer in New York City before venturing into the world of fitness. She was also a trainer at the Tracy Anderson Method and the creative director for FlyBarre at Flywheel Sports before developing Body Conceptions. Needless to say, Mahri knows a thing or two about body sculpting.

…. But it’s not just her classes that have us sweating. Her physique nearly mirrors perfection and her genuine energy is unmatchable. We wanted to know how she does it, so we sat down with her to talk a little food and fitness…

What does a day in the life of Mahri look like?

I get up between 5:30 and 7 am. My morning consists of a big breakfast and a walk with my dog. I then commute into the city (New York) where I lead 3-4 workouts per day. In between workouts I usually have meetings and take calls. I make my little stops for lunch and coffee between classes. In the evenings, I try to relax and have a nice dinner with my friends or my boyfriend. But of course, sometimes the end of the day still means going home and working.

What are 3 staples always in your fridge and why?

1.     Coconut Milk. I use it in my smoothies, coffee, and cereal.

2.     Bananas. I try to have one everyday as a source of potassium for my muscles. I’ve never had a muscle cramp in my life!

3.     Dog Treats. I’m not going to explain that one.

What is your go-to food before and after a workout?

Egg whites and turkey on a wrap before I workout. For me personally, I need to load up on protein and carbs because of how much I workout. I don’t tell my clients to eat as much as me though! After a class I go for a meal with protein, like the hummus wrap from juice press, or a salad with protein from Just Salad or Sweetgreen.

How do you stay hydrated between all of your workouts?

This is my biggest problem and I know I need to work on it. I don’t drink enough water because I don’t like it. It’s too plain! I do love WTRMLN WTR though – it’s just watermelon, water, and lemon juice. So I go for that.

What’s your favorite meal of the day?

Breakfast. I go to bed sometimes dreaming of breakfast.

You’re on an island and can only bring 3 things with you. Go.

 1.     Music.

2.     Workout gear (so I can dance around).

3.     Bananas.

Any food you won’t touch?

Nope.

Favorite restaurant in NYC?

It’s between ABC kitchen and Peacefood café.

What do you tell your clients who want to look like you?

Everyone is different. It’s about finding something that’s sustainable that works for them. I’ll tell them to do my workouts in a way they can keep up, so it becomes something they crave. If they overdo it, it’s not going to last.

How many times per week would you recommend someone to do BoCo?

At least three times per week if they want to see how it affects their body. I also support cross training, like spin or cardio on top of BoCo.

Biggest mistake you tell clients not to make?

Don’t be all or nothing.

What song right now really gets your workout going?

Lift me up – David Guetta (feat. Nico & Vinz)

What does being healthy mean to you?

Living a sustainable, happy lifestyle that includes healthy choices everyday. If I put too many rules on myself I know I will break them.  It’s about creating a balance.

This Week We're Sweating: Overthrow NY

Overthrow NY has got us hooked. We took Ronica’s underground boxing & burn class and we can tell you firsthand there is a good reason they call it a “burn” class.

Vibe: The Overthrow space is a former meeting spot for radical activists, and the grungy meets rebel-punk vibe most definitely lives on. Dim lights, neon signs, and high-energy music get you revved up to throw power punches. With just a single ring upstairs and a studio downstairs, the space itself is small which creates an intimate setting.  

Class: The boxing & burn class is a mix of boxing and cardio. When we weren’t throwing punches, Ronica had us shuffling, lunging, jumping and squatting. Though it’s a high intensity workout, you don’t have to be a pro to take this class.  Our class was filled with newbies (plus an SLT instructor!).

Instructors: The instructors are pro fighters and top-level amateurs, but don’t let their muscles intimidate you! They are there to teach good form and they understand that you may not be the next Floyd Mayweather.

Be prepared: To sweat your butt off... and to have sore arms if you’re a newbie (the good kind of sore). There are no showers, so it may not be the best idea to take a class during your lunch break at work. Don’t expect a coat check either, but there is a small locker area downstairs where you can store your belongings. Wear sneakers. Overthrow provides wraps and boxing gloves.

Overall: Awesome mix of cardio and strength conditioning. You will leave feeling like a bada$$. As Ronica says, “fight through the burn!”