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!


louis instr (1)


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!


It’s Time to Party with 305 Instructor Kelly Ingersoll!

This week we caught up 305 instructor Kelly Ingersoll! Find out how she releases her negative energy with some sweat and constantly keeps her clients twerking.

image1 (1)

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

Luckily, ((305)) makes it fun for EVERYONE no matter if you’ve been taking class for years, or are brand new. When planning a class, I try to strike the balance of the two age old adages: “Fate favors the prepared,” and “How do you make God laugh? Make a plan.” (Insert “the universe” for “God” if that’s more your thing, I’m about it al! ✌). I go in with a plan, but if a class looks like they need a challenge, we can always kick it up a notch. If I notice people aren’t looking confident, we can always simplify dances! The best classes I take are when I feel like every challenge was attainable, but I still got my ass kicked. No two classes are the same; that’s one of the things that makes ((305)) so special!

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

Let go of your inhibitions!” We have a live DJ and we’re air humping and twerking. There’s no room to take yourself seriously, just let go and dance like no one is watching. There are no mistakes, only solos!

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

Aside from ((305)), I like to take barre and yoga classes. I find that they are the complete opposite of ((305)). The contrast allows me to go inward, work on my strength (both physical and mental), and be at peace with where I’m at in the present moment.

What’s your best fitness tip?

Know your limits, respect them, then push them. Also, HYDRATE HYDRATE HYDRATE!!! Drink so much water, and then drink more.

What’s the most rewarding part of working out for you?

The mental clarity! I’ve found that the best therapy for me is sweating out any negative energy I’m harboring. It truly lets it all go. I also find acknowledging the gratitude I feel that I can move my body grounds me and makes me want to share the love of movement with other people!

Get in the perfect fitness routine with Uforia rockstar, Ashley Capurro!

Uforia Studios’ Ashley Capurro caught up with us just in time for our San Fran Corporate Challenge! Ashley’s time with Uforia has helped her find a new confidence level and also allowed her to express herself in a whole new way. Find out how Ashley stays motivated to maintain her healthy regime while giving herself a little wiggle room once in a while, and sign up for the Corporate Challenge to join her for a class!


What’s your biggest motivation to get into shape?

I have a lot of motivating factors when it comes to getting in shape. My biggest ones are food and getting stronger. I LOVE food, and even though I eat clean 70% of the time, I work out and I work out hard! That way when I do want to indulge, whether it be for one meal or a whole weekend, I don’t beat myself up about it, nor do I regret a single thing I eat! It’s all about balance and rewarding yourself for hard work. Currently, I would say I am in the best shape of my life! And it feels great! I have noticed results in my body, but what excites me the most is when I notice how much stronger I am getting each week. I’m lifting heavier and I’m running sprints even faster, and I feel so accomplished! If you told me a year ago I could run a 12.5 speed (the max speed) on the treadmill at Barry’s Bootcamp, I would have said, “You’re crazy. I’d be that girl flying off the treadmill!” Now, I’m sprinting at 12.5 with a huge smile on my face and wishing the max speed would go even faster!

How do you create new routines so your clients are always trying something new?

Coming up with new routines and new content is something I struggle with to be honest! I try to take as many classes as I can from other instructors to see what they are doing differently. Once I find new choreo or motivational phrases that I love and want to use, I will put my own Ashley flare to it!

What’s your favorite part about the warmer weather?

The warm weather means so many amazing things… Summer BBQs, working out outside, more vitamin D which helps so much with my mental health, and having a consistent tan! That sun-kissed tan always helps define those muscles a little bit more than usual, and who doesn’t love that?!

How did you figure out you wanted to become a trainer at Uforia?

As a kid, I used to perform in plays and talent shows, and I loved being in the spotlight! When I took Drea Garcia’s class for the first time back in November 2016, I was thinking, “Girl who are you, and how do I be like you?! Sign me up!” Drea actually trained me throughout my certification process. I suggest everyone take her class. It is killer, and SO fun!

What’s your favorite thing to do on your day off?

On my days off from instructing, you can find me working out at Orangetheory with my mom, who is also one of my biggest motivations to stay in shape. She is almost 60, has a 6-pack, and totally could pass as my sister! When I’m not working out and taking a rest day, I sleep! My bed is my favorite place on the planet! You can also find me at Dolores Park covered in glitter and dancing in the sunshine with friends. I also enjoy going to concerts and music festivals all over the country. Music is my life, my saving grace… which is why I fell in love with Uforia in the first place!

If you had the choice, what would your go-to meal be?
My go to healthy meal is a quinoa bowl with grilled chicken, chopped garlic, tomatoes, avocado, arugula, olive oil, balsamic vinegar, and salt and pepper! My go to cheat meal is pizza, with lots of ranch dressing! I’m not gonna lie, I eat a lot of pizza!
What’s the most rewarding part of working out for you?

The most rewarding thing about working out is noticing those physical, mental, and spiritual results. Once I see those little changes in my legs or tummy or jawline, it’s so easy to make kickass workouts part of my daily routine! I continuously see those awesome results. It’s a domino effect! And the mental results have been so empowering. I’ve always been a confident person but before I became an instructor, I was going through a rough phase in my life and my confidence was completely shot. Being an instructor has helped me gain my confidence back and help me discover this new confidence I never knew I had! I’m in love with who I am, I’ve fought to become her, and that is the best feeling! I have come a long way over the past 6 years, and I owe a lot of it to staying in shape, taking care of my body, and being a Uforia Revolutions Rockstar!