2019: The Year of Self-Care

Raquel talks to us about how 2019 is the year of self-care and we couldn’t agree more! Find out how Raquel plans to re-focus in 2019 and what her biggest accomplishment was in 2018!



What’s your advice for people looking to jumpstart their fitness/health routine in the new year?

If you are looking to jumpstart your fitness/health routine, grab a calendar and plan your workouts each week. Include one rest day and choose workouts that are motivating, fun, and empowering.

What is your New Year’s Resolution?

My new year’s resolution for 2019 is to add self-care into my daily routine. I am an Athlete and Fitness Instructor, but last year I was always sick, injured, or tired. My plan to combat that is to take an extra hour out of my day to either stretch, meditate, relax, nap, soak in a hot bath, or enjoy a bowl homemade soup over a Netflix show.

How do you plan on sticking to your resolutions?

Each week, I schedule my workouts, classes, and personal training clients on my iPhone calendar. Recently, I started scheduling my down time. It helps me stick to my resolution and gives me something to look forward to.

What was your biggest accomplishment in 2018?

Finishing my first screenplay was my biggest accomplishment for 2018. It taught me the discipline to plan and execute my ideas when it strikes, instead of waiting for the “perfect moment”.

Follow Raquel on instagram @raquel.harris


Get the scoop on Hit House from blogger, Katie Tepper!

New to Muay Thai? Don’t sweat it! Find out why Hit House is great for all fitness levels and easy to learn. We got the scoop from blogger, Katie Tepper! She will give you all the details you need to get ready for your first class.
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1) Is this class a good fit for all fitness levels?

Hit House is great for all fitness levels, especially those who are new to boxing/Muay Thai. The class starts out with an introduction to each punch and kick that will be used to ensure you know proper form. Additionally, once you get into combos, they’re only about 4 moves long, so it’s really easy to follow.

2) What was your favorite part of class?

I love when the combo work starts, especially ones that involve both kicks and punches. I’ve been boxing for many years, and when you’re able to throw a combo really quickly and with power you feel like such a badass!

3) What piece of advice would you give someone that has never taken a Hit House class?

Don’t be afraid to tell the instructor you’re new! It’ll only work to your benefit as they’re more likely to assist you with technique. Also, don’t get intimidated or compare yourself to others in the class who are more advanced. “Gymtimidation” is a real thing that holds people back from experiencing new workouts because they’re afraid to look inexperienced or lost. This is particularly true for classes like Hit House because they require a level of coordination and muscle memory. If you let this get to you, you could prevent yourself from trying out a workout that could eventually become one of your favorites! Also, always remember that everyone’s fitness level is different and we were all beginners once.


We caught up with Fitness blogger Emily Dempsey to get the details on her trampoLEAN class. Follow Emily’s fitness journey on instagram @detox2retox.


1) What was your favorite part of class?

From the moment class started, I was already addicted! While the studio may not be NYC’s swankiest, the class is no joke.

2) What piece of advice would you give someone that has never taken a trampoLEAN class?

Except a full body workout that incorporates a ton of cardio and strategic sculpting. Added bonus? TrampoLEAN does wonders when it comes to lymphatic drainage meaning your body is getting a natural detox! Can’t wait to go back for my next class!

Expect a full body workout that incorporates a ton of cardio and strategic sculpting. Added bonus? TrampoLEAN does wonders when it comes to lymphatic drainage meaning your body is getting a natural detox! Can’t wait to go back for my next class!

3) How did this workout compare to other cardio/HIIT classes in NYC?

I LOVED the class! It was so much fun! Great cardio workout and one of the best sweats I’ve had in a while!

Jumping into 2019 with Louis!

Need help jump starting your new year’s resolutions? Louis sets smart goals for himself that are specific, measurable, attainable, realistic and time bound. Catch Louis in the studio this week!


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What’s your advice for people looking to jumpstart their fitness/health routine in the new year?

Set some smart goals for yourself. A smart goal is specific, measurable, attainable, realistic, and time bound. An example would be, “I want to reduce my body fat composition 3% in the next 3 weeks”. The plan to do that might be to increase your exercise regime to 3 days of aerobic activity with two days of strength training and reduce your daily caloric intake 300 calories per day. Start a food journal so you can figure out what your daily caloric intake is like, then make the necessary changes in order to keep nutrients high and caloric intake at the level needed to reach your goal. Make it more fun by adding a challenge, include social support and have a reward in place to celebrate your success.

How did you stay healthy during the Holidays?

I stayed healthy throughout the holidays by setting weekly realistic goals for myself. Such as taking the stairs instead of the elevator 3 times a day. Limiting sweets to once per day. I ate more vegetables throughout the day. Realistic goal setting helps me set a plan and be accountable. Knowing I have a reward in place for myself at the end keeps me on track.

Thoughts on treating yourself?

I think it’s important to treat yourself. Do your homework if possible and look into how many saturated fats are hiding in food choices that you may be treating yourself to. A quick google check will give you insight on this. It’s recommended to limit saturated fat intake to no more than 7% of calories per day. With all the treats available it’s easy to surpass this limit.

What is your favorite part of the new year/holiday season?

I enjoy remembering all of the special memories of the holidays and passing them on to the little ones in my family. I also enjoy helping people explore the possibilities of the new year and helping them set new goals. I’m fan of holiday music, a warm fire and all of the magic that holidays bring.

Follow Louis on instagram at @bodyarchitect

Turn Your Workout Into a Party With Samantha!

Looking to jumpstart your fitness routine this year? Find out how Samantha motivates herself to stick to her workout program and how she plans to stay consistent in 2019!


What is your New Year’s Resolution?
My New Years Resolution is to focus on myself and be consistent. Constantly remember that my journey is special and if I don’t honor the work I’ve put in I’ll never be able to appreciate where I’m going.

How were you able to stay healthy during the holidays?

The holidays can be stressful without the added stress of what my diet and exercise regimen are. That being said, I tried to stay as normal as possible. Indulging shouldn’t feel like it happens once a year. That’s when you go nuts at that one time. Instead, if you feel like the treats are just another sweet goody you can have if you want, you may actually turn it down. As far as moving, I tried my best to stay active. Simple as that. I did some core work and cardio here and there and will get back on track when I can.


What is your advice on treating yourself over the holidays?

Go for it, in moderation. I did! Know that your body doesn’t like the feeling of a ton of bad things inside of it and respect that.


What’s your advice for people looking to jumpstart their fitness/health routine in the new year?

My advice for the New Year New Me program is that it is a great source of motivation but make sure that you have a deeper purpose about your new found fitness journey. The more importance it carries beyond wanting to look good for a certain amount of time, the more likely you’ll be to stick to the new habits for life!
Follow Samantha on instagram @samantha_barriento

Nika Antuanette’s Review on 305!

The class was fantastic last week. Ivy is a fun and fabulous lady, and I thoroughly enjoyed the class she taught.
In fact, I am going to take her Cardio Ass class this Friday! This past time, I took FLX, which focused on flexibility and stretching. It was great to getting into those hips and open up! We started with a little cardio and abs, so our furnace was heated from the inside out, and we were ready to get down and surrender to the stretches. 🙂
I would recommend this class if you are looking for something restorative with feel/good jams. Ivy played some fabulous music!
Follow Nika on instagram @nika.antaunette

Take your next Stryde with MyStryde coach, Erin Cairney

MYSTRYDE instructor, Erin Cairney, takes her love for running wherever she goes, especially in the studio. We caught up with Erin to find out how she designs the perfect class and stays injury free so she can keep training for her countless half and full marathons.


How do you create a class that caters to both beginners and experts?

For me, the most important thing is that everyone feels comfortable when they walk into the tread room. It’s intimidating enough to try out a new studio (especially a running one) so I like the vibe to feel relaxed and fun! As soon as class starts I remind people that it’s “their time,” focus on what they can do and try not to think about what the person next to them is doing. Luckily at MYSTRYDE we have created a system that allows beginners and advanced people to do the exact same workout at their own pace. Whether you’re a first time runner or a multi-marathoner, you get the same strong feeling when you finish class because of our interval based workouts that take you through a balanced course that leaves you feeling challenged and accomplished!

What would be your best advice to those of us who have never tried a treadmill based class?

Show up with an open mind! So many times when I talk about MYSTRYDE to new people they are so intimidated when I use the word “treadmills.” I don’t blame them, it can be scary if you’ve had a bad experience. The way our classes are structured you don’t even need to be a runner to start out. All you have to do is try it, and not be afraid if you need to modify, walk a little more or stop when you need to. Our balanced workouts leave plenty of time for recoveries. Remember, we want you to love class and we want you to come back! So just show up with a positive attitude and I’ll guarantee you’ll be calling yourself a runner in no time!

Do you have any exercises you like to do to switch up your fitness routine?

I LOVE switching up my workouts and I have a few things I like to do! I’m almost always training for something whether it be a half or full marathon so it’s important I keep myself motivated as I head into each week. I’m a huge fan of quick HIIT workouts or tabata style classes that allow me to push myself through short bursts of time, but also fit in my strength training. Since I’m usually pressed for time I like the workout to be shorter, but I need to feel that deep burn to know that I’m really toning and strengthening those muscles that help me log strong/solid miles on the road. I also teach spin at Recycle Studio and that has been a great alternative to pounding the pavement. It has certainly helped keep me injury free. Always switch it up!

What’s your best fitness tip?

Listen to your body! If something feels off, STOP and assess. There’s always a way to modify things so you can stay healthy and strong. There’s nothing worse than having to bring your active lifestyle to a halt because you didn’t give your body enough time to recover or rest. Just be aware and smart about it- you’ll be happy you did!