Stretch It Out With @yogiberi

Leah: What is yogiberi and what lead you to become a yoga instructor?

Erika: Growing up I was into sports and I’m not naturally flexible at all! I never stretched and was barely even able to touch my toes. After college, I lived out west in Colorado where I found that yoga was the perfect balance to my active lifestyle. It was also super popular and all of the locals were doing it. When I first started out, I just followed what the other people around me were doing because I didn’t know the names of the poses. A year after living in CO, I moved to NYC, started working in the fashion industry and found that I needed to practice yoga daily for my mental wellbeing. After living in a ski town surrounded by fresh air and mountains, I was totally overwhelmed by the fast pace of NYC. Yoga completely helped me acclimate to the hecticness of NYC.

After a few years of living in NYC, I felt the urge to deepen my yoga practice and began to research different yoga teacher training programs. Initially when I signed up for the yoga teacher training, I wanted to deepen my practice, open a yoga studio down the line, but not necessarily become a yoga teacher. I was petrified of public speaking! I kept putting off doing a training because of various life events. I finally pulled the trigger and started my 200 hour yoga teacher training in September 2015 and never looked back! Ironically, I don’t want to open a yoga studio anymore and I ended up switching careers. I work full time as a yoga teacher and am happier than ever!

As far as the name yogiberi, as a kid, my family & closest friends nicknamed me Eri, Eriberi or Beri. I also love berries and eat them every single day. So yogiberi stems moreso from my nicknames and a little bit from my love for berries :).

Leah: Although I’m a dietitian, I really don’t know much about yoga. People swear by the benefits, so I’d love to know more about them! 

Erika: There are a million positive benefits from doing yoga. In yoga, we examine both the physical and subtle bodies. The “subtle” body being the mind. Yoga helps calm the nervous system, it gives a sense of community, increases energy, increases flexibility, strengthens muscles and the list goes on. Personally, I’ve gotten so much more flexible, strong in my core and arms, am more body aware and I feel so much more relaxed after I practice.

Leah: To be honest, I very rarely do yoga (SO guilty), how do I even start? P.S. I’m NOT naturally flexible.

Erika: Yoga is for EVERYONE! Anyone can do yoga at any age, at any stage of life, in any place, flexible or not! I would start by taking a beginner’s class at your local studio where they really break down the fundamentals of each pose. Or I highly recommend scheduling private sessions where I can give you my undivided attention. Private yoga is the best way to deepen and personalize your practice! One of my biggest tips is that your breath is EVERYTHING in yoga.

Leah: Is there any food/beverage that you eat or drink, either pre or post yoga? And why?

Erika: You’re not really supposed to eat before yoga. I wouldn’t recommend eating a full meal right before practicing because you’re more likely to feel lethargic and heavy during practice. If I’m feeling low energy, usually right when I wake up, I just have a banana and a cup of hot water with lemon beforehand. The banana because I like to have a little something in my stomach and the hot water with lemon because it cleanses the entire body. Post yoga I usually have a smoothie - with berries of course.

Leah: Where can I catch your next class?

Erika: I’m back and forth between NYC & Philly (primarily Philly), but catch me in NYC every Monday & Tuesday! I teach on Mondays at Yoga Vida (TriBeCa) at 6am in NYC, on Thursdays at Priya Hot Yoga at 4:30pm in Philadelphia and sub regularly at their studios as well.

MAJOR BONUS: If you email with the subject "Tovita for Yoga," you are eligible to receive 15% off a private session! This offer expires after 12/31/16, so make sure to schedule your next session ASAP! 

FINALLY! Protein and energy bars we can get behind

Had enough of the high sugar and artificial protein bars that saturate the aisles of grocery stores? Us too. That's why when we came across Shanti Bars, we were so excited that we immediately contacted the founders to find a way to spread the word to our followers. We chatted with Lauren and Ashanty to hear their story.

shanti bars

Shanti bars are vegan, raw, kosher and organic. They are packed with superfoods such as chia and hemp seeds, acai, spirulina, cacao, goji berries and mulberries.  The founders take their passion and purpose seriously, as they created this bar to provide active, busy people with real, natural, sustainable energy.

coconut shanti
shanti founders

Lauren and Ashanty are both chefs and fellow health nuts living in sunny Miami. As an outdoor cycling fanatic, Ashanty grew frustrated with the lack of healthy, natural protein bars on the market and therefore decided to put her culinary skills to work. She created the Shanti bars in her kitchen and used friends at her gym as guinea pigs.

Lauren, a fellow chef and one of the first guinea pigs, quickly became hooked and they partnered up to turn their passion into a business. They had to find a way to take these bars from Ashanty’s kitchen to store shelves for the masses to enjoy. Their hard work has paid off as their partnership with Whole Foods launched just this week! 

The protein bars offer 17 grams of natural protein, which are great for a pre or post-workout snack, while the energy bars provide 7-9 grams. All of the bars are between 220-260 calories, have around 5 grams of fiber, and around 11 grams of sugar. With all natural, raw, and vegan ingredients, the nutrition label is most certainly Tovita approved! Rather than the traditional and familiar chocolate or vanilla bars, Shanti bars have unique flavors like goldenberry, coconut, turmeric, acai, cacao and goji. 

Lauren and Ashanty were kind enough to provide our clients and followers with a 15% off discount code! Order online now using our code TovitaForShanti.

We recommend getting the variety pack to try all the flavors, but our personal favorite is the cacao protein bar… just saying!

Try them all and let us know which is your favorite flavor! 

Thanks, Lauren & Ashanty!

Interview with Scott Reich, Co-Founder of OurHarvest

scott reich ourharvest

Tired of constantly questioning the origin and safety of your food supply? Us too. Which is why we sat down with Scott Reich, co-founder of OurHarvest. OurHarvest brings top quality meat, poultry, fish, and produce from local farms to NYC markets for us city dwellers to enjoy. The way it works is simple: first, you fill your online grocery cart with delicious local foods. Second, you select a time and convenient location to pick up your order. Oh - and if the total of your order is more than $25, OurHarvest donates a meal to a local food pantry. Now that's something we support! 

If you are interested  in receiving groceries through OurHarvest, be sure to use the code TOVITA when checking out to receive 25% of your first order! 

1. Tell us about OurHarvest and how the idea came about.

The idea for OurHarvest came about when my business partner, Mike Winik, and I recognized three major issues in the food system: 1) the grocery shopping experience isn't great for consumers; 2) local farms are struggling; and 3) way too many people go hungry. In an effort to address these issues, we thought strategically about how we could come up with a better model for each of these constituencies, and the result was OurHarvest. 

local produce

At OH, we do the opposite of what most grocery stores do: we give full transparency of where our products come from; we actually offer fresh products; we truly source locally and from a curated list of top-quality suppliers; and there are no hormones, antibiotics, preservatives or ingredients you can't pronounce. We do this by getting rid of brick-and-mortar stores and cutting out unnecessary middlemen, which enables us to offer these amazing products for affordable prices. Customers visit our site, select whatever products they want, and then they get home delivery (if in NYC) or they pick it up (on Long Island). By shopping with OH, customers get a better experience with fresh, affordable, all-natural food - and you know exactly where it comes from. Plus, for every order above $25, we donate a meal to a local food pantry to help fight hunger. Consumers win. Local farmers win. And we help our neighbors in need!

2. Why is it better to buy meat/poultry/produce directly through farmers rather than from a supermarket?

It's better to buy products that come straight from the farm for many reasons! The first and most obvious benefit is that if you get the product faster (i.e., right from the farm), it tastes better. Second, fresher products contain more of their nutritional value, which makes them healthier. And third, when you cut out all the middlemen from the supply chain, you can get better products for less money. That means consumers win all around!

3. What farm practices/standards lead to the highest quality produce? What do you look for when deciding whether to source from a particular farm?

Generally, it's better to work with farms that do not put unnatural ingredients in their products. At OurHarvest, we spend a lot of time and focus on making sure that our suppliers meet very high standards. When deciding to source from a particular farm, we spend time getting to know the farmer and ask lots of questions about their farming practices so we understand exactly what they do. This enables us to be very selective in choosing the suppliers with whom we work, and because we value transparency, we proudly disclose the supplier of every product we offer so customers know exactly where their food comes from.

Thanks, Scott!

#TovitaNoFilter: Foodtrainers dietitian Carolyn Brown's natural beauty routines

Today we sat down with our dear friend Carolyn Brown to find out what keeps her feeling beautiful, happy, and glowing. Carolyn is a dietitian at the New York City private practice Foodtrainers. She knows NYC's health and fitness world inside and out. Believe us when we tell you, you'll want to know this tall, blonde bombshell's health secrets!

carolyn brown foodtrainers
I’m not super high maintenance when it comes to a beauty routine but there are a few beauty + wellness items I worship! When it comes to nutrition, I’m all about keeping it simple. Boring but good ol’ h2o, first thing, pre-coffee is a MUST. 
carolyn veggies
Second is getting very veggie'd at at least 2 meals a day. I roast, grill, steam, soup, or nosh on them raw. Being prepped is crucial; in order to eat good food, you have to have it on hand! So I live for instacart and maxdelivery for keeping my fridge stocked and my life organized. 
I do have two nutrition addictions that are a little more hippy dippy but I can't live without. First is turmeric by Wakaya Perfection, it's like natures Prozac and so good for sore muscles, and Ginger or chai kombucha. They are my daily rituals, I sneak turmeric in in smoothies, yogurt, green juice, salad dressings, marinades and eggs. Kombucha is my night cap if I'm not hitting the vino, it helps me wind down and is loaded with good for your belly probiotics. 
wakaya turmeric
Next I exercise or move at least 5 days a week, it’s my meditation — Ive found a great group of workout buddies via a retreat with SurfYogaBeer that has changed my workout world. I love soul cycle, fhitting room and Y7 yoga. Find friends that make you move — and make you laugh! And then go eat brunch with them.  
On the beauty from the inside note - I am a therapy junkie. Forget the therapy stigma, I think everyone in their 20’s in NYC should go. I went for 5+ years and it is the number one thing that has shifted my happiness and overall wellbeing.  No one looks pretty when they are cranky and anxious. 
Lastly - with skincare I try to keep it super organic. I want to live in both CAP beauty in the west vill and ABC home. Jiva Apoha oil and RMS un-cover up + living luminizer are my daily face routine. When i’m having a skin freakout, which is more rare since i started living by the above rules, I hit Skin Laundry for some zapping and see the glowy benefits pretty much immediately. 
Thank you, Carolyn! Keep up with Carolyn's adventures @onesmartbrownie 

Interview with Marian Cheng, Co-founder of Mimi Cheng's Dumplings

Anyone who knows Molly knows that dumplings are her favorite food. So when she heard of a new dumpling spot that offers boiled dumplings using organic, healthy ingredients like shiitake mushrooms and kale, she ran right over.

We had a blast sitting down with Marian Cheng over her famous “Mimi Cheng” and “Mighty Veggie” dumplings to hear what inspired her and her sister, Hannah, to open a restaurant using their mom’s secret recipes.

Tell us the story behind Mimi Cheng’s.

When my sister Hannah and I moved to NYC, we were hunting for dumplings that tasted as good and wholesome as our Mom’s. She would use organic meat and vegetables directly from her vegetable garden. After an unsuccessful search, the only conclusion was to make them ourselves.

As for Mimi’s Secret Sauce (made by their mom), her killer dumpling sauce was coined “secret sauce” as she never told us the recipe up until a year before we were serious about opening our restaurant. It was her way of getting us home during college breaks. Thankfully we had her with us the summer we opened and got her stamp of approval. We teased Mimi saying it was her summer internship.

How is it working with your sister?

It’s awesome. There’s no skirting around issues, we understand each other and know each other’s strengths. We actually also live together, but it’s a rarity to see each other at home because of our schedules.

What is your ideal day of food?

As soon as I wake up, guzzle lemon with water, then make a MASSIVE matcha latte with Panatea matcha and almond milk. I’m obsessed. Breakfast from Two Hands, lunch would be two parts: a salad from Sweetgreen and a square pepperoni slice from Prince Street Pizza. As for dinner, I’ve been really loving Babu Ji for Indian. Of course, I'd make room for dumplings at some point in the day!

Which is your favorite dumpling?

My favorite is the half chicken, half veggie order. And, I’m always a fan of the specials.

Did you consider nutrition when you developed the menu?

Definitely. Traditional Chinese dumplings are pork (and who knows where the meat is from), but we pride ourselves on using local and sustainable meats. Our namesake dumpling is the chicken one, which we chose because it’s a healthier and leaner meat. Also, we grew up eating so many vegetables from our mom’s garden, so it was natural to incorporate a vegetable dumpling that has a lot of different, vibrant vegetables. We call our veggie dumpling the “other green juice”.

How would you say Mimi Cheng’s stands apart from all the other dumpling places popping up?

Good and positive vibes along with food made with lots of love and quality ingredients. Our dumplings are made fresh everyday.

We wanted to create a welcoming place, which is why we have a communal table and our décor is sunny and bright (plus we love the beach). We’re all about community. There’s something fun about sharing dumplings at a communal table. I actually once saw two strangers at the communal table chatting and ended up swapping dumplings to try more flavors! It was cute to see.

Favorite restaurant right now?

Hard one! I can’t pick just one. ABC Kitchen is always a staple; others are Kiki’s, Dimes, Upstate, Babu Ji, and Mission Chinese (their bread service is next level) among others.

Ingredient you cant live without?

Lemon juice and avocado

Food you won’t touch?  


What is the best advice anyone ever gave to you when you were starting your own business?

To take as many pictures and write in a journal. It is so nice to reflect on the details of our journey opening up the restaurant because it was such a whirlwind while it was all happening.

Another great piece of advice is if you want to open your own restaurant, go work at a place similar so you really know the ins and outs.

How do you stay healthy?

I love being active. I frequent Barry’s Bootcamp, Kore Method, and Yoga Vida. I’m on Classpass, so it enables me to try different studios all the time and mix up my routines.

Interview with Indie Fresh Founder, Shom Chowdhury

indie fresh

There is no one more fun and energetic than Shom Chowdhury, the founder of one of our new favorite eateries, Indie Fresh.  Their menu offers high quality American-style Indian food that combines unique flavors, like broccoli and coconut or lentil and hemp. We sat down with Shom to ask him a bit about his innovative culinary concept. While make-your-own salad bars and juice shops saturate most NYC blocks, it's not often you stumble upon a healthy and modernized Indian-style menu. If you haven't tried Indie Fresh, we highly recommend giving it a go. So much so that we're offering you a discount code at checkout - TOVITA10. Our personal favorites? Try the tomato, lentil, and hemp heart soup with the Bison burger (add a fried egg) and you'll thank us later!

What influenced you to start Indie Fresh?

indie fresh

I was working as the COO of Juice Press selling juices and raw food, which was great for helping people reach a health goal, but I found that juicing and raw food was not sustainable for most people. I wanted to offer food that people can enjoy every day that tastes good. 

What is the Indie Fresh motto?

Well, our tag line is "chef prepared, nutritionist approved." To dig deeper into that, all of our products can be a sustainable meal in itself, and our juices are the accessories. 

What does a day in the life of Shom Chowdhury look like? 

Sweat once a day is a rule I live by and encourage everyone else to follow. I always do cardio in the morning, anything else in the day is "gravy". I usually do another activity like Barry's Bootcamp or Flywheel later in the day. I try to get at least three of the two a day workouts per week. When I do that I just feel my energy increases unbelievably. I really eat mostly Indie Fresh, besides when I go out for dinner and enjoy a bourbon. At work, we are facing unchartered territory every day. There is always a new challenge, and right now we are looking at all of our opportunities and cherry picking those that have the highest impact. 

Tell us a little bit about your background. 

I like to say I'm a recovering management consultant. After that I went to Juice Press which introduced me to the food and beverage world, and I started Indie Fresh last November. 

What is your favorite restaurant in NYC right now?

Definitely Seamore's. I'm Bengali so I grew up eating a lot of fish and Seamore's is all fished locally. I really love every single thing on the menu, which is rare.

Any story behind all the tattoos?

I wish I had a better story but growing up I always thought I'd be in a band and I just thought it was a cool thing to do. My latest one is my wife's name on neck. She's Russian, they get their claws in you one way or another. 

Where do you see indie fresh in the next 5-10 years?

For the past year, we have been focused on perfecting our menu. All of our products have been through probably 20-40 changes until they are just right. Now we are moving to a new handling facility that will allow us to be able to distribute our product nationally. We want Indie Fresh to be available in grocery stores and anywhere that is offering healthy food. We want everyone to have access. Whether you want it delivered, available at your grocery store, or even on your flight to LA or Europe, our goal is all access. We also are getting a new smart fridge where you can swipe a credit card and take the product out without using a cash register. Pretty cool. 

Any last things you want people to know about Indie Fresh?

I want everyone to understand that you can eat healthy every day. It doesn't need to be a plan or program. Health is sustainable.

Sitting Down with Jessica Mandelbaum, Co-Founder of PANATEA

Who better to sip matcha lattes with than the queen of matcha herself, Jessica Mandelbaum.  Jess and her husband Dave are the founders of PANATEA, which in our opinion, is the Beyonce of matcha brands. They have successfully made the ancient art of drinking matcha a relevant component of modern culture. So much so, that they have even launched a culinary grade matcha, meant to be used in original recipes and cooking. Here you'll learn why we stand behind the matcha movement and be sure to check out the recipe we concocted when we were left in the kitchen with a can of their new, culinary grade matcha powder. Guess what? Now you can get creative in the kitchen with your own matcha powder! Use the code tovita10 for a 10% discount. We can't wait to see what you come up with!


What led to the creation of PANATEA?

It was really out of necessity. Dave (my husband) and I have always lived generally healthy lifestyles. Coffee doesn't agree with us; it makes me feel jittery and it hurts Dave’s stomach, so we were always looking for healthy alternatives. We randomly discovered matcha here in NYC, at a random spot in Chinatown. We bought a package and started drinking it every morning. It wasn’t high grade matcha and we didn’t have a whisk to make it properly, but we experimented. We loved how it made us feel. Our skin was better and our energy levels were more sustained. We began investigating the market and realized that there was a clear opportunity to create a relatable and approachable matcha brand, with superior quality matcha. And thus, PANATEA was born.

Where and how do you source your matcha?

After teaming up with our Japanese tea master, who has over 20 years of experience, we traveled to Japan together. She guided us through the matcha farms and helped us find the most exquisite tea leaves. It has always been a priority for us to stay true to Japanese culture by not bastardizing the tradition, while still providing a modern spin on the whole process. Matcha has been around since the 12th century. Buddhist monks used to drink it before meditation and Samurai warriors before battle, to help them get in the zone and feel focused energy. PANATEA brings this ancient superfood to the modern healthy consumer.

How does PANATEA compare to conventional green tea? Or coffee?


With matcha, you’re consuming the full leaf. Matcha leaves are hand picked, steamed, dried, and then ground into fine a powder. When you drink conventional green tea, you only consume what’s steeped outside of the tea bag into your water; 10% - 20% of the nutrients depending on the variety and preparation. Whereas, with matcha, you consume 100% of the benefits. It's considered the ultimate superfood because it enhances antioxidant activity, supports metabolism and promotes energy and alertness.

In terms of caffeine, matcha has less caffeine than coffee. It contains about ½ the amount as espresso or ⅓ cup of coffee. It’s digested differently in your system though, giving you 4-6 hours of sustained and focused energy. Matcha also contains amino acids that help to give a calming jitter and no crash!

How else do you use matcha in your diet?

Right now I use our Ceremonial Grade matcha traditionally with water, or make a latte with a nut milk like coconut milk. I also love shaking up matcha with lemonade. It’s a really versatile ingredient too - you can add it to your morning smoothie, yogurt, pancakes, waffles, and even salad dressing. This is where our brand new Culinary Grade matcha really comes in!

What’s in store for PANATEA?

Our Culinary Grade matcha officially comes out this Fall! We actually just gave our community an early look this week though (check it out). We took a survey and found that 90% of customers are using our Ceremonial Grade matcha in their cooking/baking. We therefore decided to source a Culinary Grade matcha geared more toward this type of use. While it has a comparable nutrition profile, the flavor profile is stronger, so it’s better suited for cooking and baking as an ingredient in food, versus drinking it straight. The new white tin is double the size and lower in price too, more ideal for everyday food consumption.

Favorite PANATEA recipe?


I love smoothie bowls. They’re fun to make, they’re pretty, nutrient-dense and delicious! You get a lot of bang for your buck because you can mix in protein, greens, matcha, etc. For these, I use our Culinary Grade matcha, because it's mixed in as ingredient. I also love our matcha waffles.

If you were on an island and could only bring 3 things:

  1. A soma water filter

  2. My phone ( + a MEGA mophie)

  3. My husband, Dave

Food or ingredient you would never touch?


What is it like working with your husband?

The highs are high and the lows are low. It works for us. He handles more of the bigger picture vision and marketing, while I handle more of the day to day operations. I trust and respect that he’s doing a better job at his responsibilities than I could ever do, and vice versa.

Your motto to live by?

The journey is the reward. It’s not always about what's waiting at the end, but rather about enjoying everything along the way and taking away from it whatever you can.

PANATEA is all aboutA Ritual For Life.” This has also become a motto for me personally. It’s important to have a routine for yourself and carve out time to do the things that make you feel good. Part of what differentiates us (aside from quality) is that we encourage you to bring matcha into your own home. We have tons of cafe partners, from Fika to Hu Kitchen, so you can try PANATEA in different forms. But at the end of the day, our goal is for you to be able to make it your own way, in the luxury of your own home. Drink it, shake it, bake it, mix it - we hope you make it a part of your everyday routine.

Lastly, I always say “everything in moderation,” including matcha :)

With all of the amazing recipes PANATEA has to offer, we had to get creative to come up with a matcha recipe with the Tovita touch. What did we come up with?  Matcha breakfast tacos!


matcha breakfast tacos

Ingredients (serves 4):

For tacos:

  • 2 bananas
  • 4 eggs
  • 1/2 cup quick oats
  • 1 tablespoon of Panatea culinary grade matcha powder (link)
  • 1 teaspoon vanilla extract
  • dash of cinnamon
  • For cooking- coconut oil or olive oil based cooking spray

For Fillings (get creative!):

  • 1 cup nonfat plain Greek yogurt
  • 1/2 cup almond or peanut butter
  • 1 cup berries
  • 1/4 cup shredded coconut
  • 1 tablespoon chia seeds


  1. In a blender, mix together all of the taco ingredients until pancake dough-like consistency. The tacos should be a nice bright green color due to the  matcha powder 
  2. Heat skillet with coconut oil or cooking spray and cook 1-3 tacos at a time to avoid breaking. You should get about 8 tacos from the dough
  3. Spread either nutbutter or greek yogurt (or both!) on the taco, and fill with berries, coconut, chia seeds, or whatever other toppings your heart desires.
  4. Fold and eat like a taco. Enjoy! 

Newsette Interview

Check out our interview for The Newsette below! 

the newsette

Today we’re introducing the girls behind Tovita Nutrition, a virtual nutrition counseling and concierge service. Leah Silberman and Molly Rieger are both registered dietitians and entrepreneurs who have brought a fresh perspective to the health and wellness industry.

They conduct sessions over videoconference in order to maximize convenience for clients and their mission is to help them reach their nutrition goals by creating a program that includes individualized meal plans, 24/7 support, and client accountability. And the best part? As young girls based in Manhattan, they understand that late night pizza and seamless Sundays happen. No judgement. So we sat down with these two nutrition experts to ask our biggest healthy living questions, and snatched a business tip or two. 

1. We have a section at the top called "Thing to do today." What is one thing you advise your clients to do everyday?
Leah: It’s really important to drink enough water. We recommend filling a 32 oz water bottle up at least twice a day. It’s easy to get caught up at work and simply forget to hydrate. Even mild dehydration can make you feel exhausted, dizzy, and reduce your overall productivity. 

Molly: Turn off all your screens at least 25 minutes before bed. Shutting down your phone, laptop, and TV before bed will help you wind down, take time to yourself without constant distractions, and get to sleep faster. Getting a good night sleep is absolutely crucial to staying on track with clean eating. 

2. A lot of our readers are in their early twenties, what's the healthiest drink they can order at a bar?
Leah: Pick your liquor of choice and add a non-caloric mixer, like seltzer. Throw in some lemons or limes. I’d recommend a mixed drink versus, let’s say, a vodka on the rocks because it takes longer to drink and provides a bit more hydration. 

Molly: If liquor isn’t your thing, go for a 5 oz glass of wine or a light beer. If you’re a red wine drinker, you’ll reap the benefits of resveratrol, an antioxidant naturally found in the skin of red grapes. Also try to have a glass of water between drinks and before going to sleep to avoid a nasty hangover that can sabotage your healthy eating.

3. What's your favorite healthy snack?
Leah: I love making popcorn either over the stove with a little olive oil or air-popping it. I add spices like rosemary, garlic powder, or turmeric. It’s SO good. Popcorn is a good source of fiber and adding spices gives it a little antioxidant boost. 

Molly: My favorites are an apple with a tablespoon of almond butter or cut up bell peppers with hummus. Both great combinations of protein and fiber with the crunch factor that I crave. 

4. What inspired you two to start Tovita Nutrition and what was the most important lesson you learned while launching?

Leah: We were both working in hospital settings prior to launching Tovita. We are fortunate to have had those experiences because they exposed us firsthand to the relationship between health, nutrition, and disease. We saw how poor nutrition over time could ultimately lead to chronic health complications, like diabetes, heart disease, and even cancer. It is sometimes difficult for young people to think that far down the line, which got us thinking, “how can we help people from a prevention standpoint?” 

Molly: Making dietary changes isn’t easy for anyone. It takes a combination of motivation, discipline, and willingness to be flexible. Our goal is to help clients reach their health goals by setting small, measurable objectives along the way while still enjoying whole, real, and natural foods. Leah and I share this health philosophy and knew we wanted to work together in a space where we could really instill lifestyle changes. We came to the conclusion that we would be able to reach the widest array of people, and of course, most conveniently, by conducting virtual sessions. So far our clients are VERY happy with this. 

Leah: We’re still learning new lessons all of the time! So far, the most important lesson I have learned is to be flexible and stay open to new ideas. Whether it’s a new partnership, product, or recommendation for clients, I’ll never know the outcome unless I give it a chance. Of course it is important to exercise judgement and maintain a line of focus, so my passion and purpose never stray too far from one another. But generally speaking, tunnel vision can only get you so far. 

Molly: As Leah said, we’re constantly learning and adjusting accordingly along the way. The biggest lesson I’ve learned is to constantly try to see things from different perspectives and take advice from those who have been around longer than us. It’s easy to get really excited about new ideas and we are always eager to execute, but it’s equally important to use mentors as a soundboard. Additionally, brainstormingwith friends in the field has been important, but sometimes those outside the industry bring a fresh viewpoint. 

5. What is one food/ingredient that our readers should stay away from? One they should always have in their pantry? 
Leah: Stay away from foods that are neon. Your fingers just shouldn’t be bright orange after you eat something. On the flip side, keep a nut butter (ie. peanut butter, almond butter) on hand in your pantry. It’s always an easy go-to to top a fiber cracker or throw into a smoothie. 

Molly: Protein bars. There are so many great, natural sources of protein so I see no need to have a processed, sugary protein bar. For my clients who are pressed for time, I suggest throwing together a ziplock of nuts or Justin’s individual packets of almond butter in their bags. Both are excellent sources of natural protein along with healthy fats for sustained energy. I always have blueberries in my refrigerator. I throw them in my yogurt, oatmeal, smoothies, or eat them plain for a boost of fiber and antioxidants. 

Love them as much as we do?
Follow: @tovitanutrition for some healthy inspiration

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.

sarah levey y7

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.

y7 yoga

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.

TOVITA X ELITE DAILY: To Eat Or Not To Eat - 2 Major Myths Behind Snacking Debunked

Clients and friends are always asking us about the latest nutrition fads and there is nothing we love more than setting the record straight so that you can focus on what matters without all the riff raff. In our article for Elite Daily, we give a little science lesson in order to debunk two of the latest nutrition myths. 

tovita nutrition

These days, the tremendous amount of nutrition information you can find surfing the web can be overwhelming.From juice cleansing to the raw food diet to the grapefruit diet, understanding how to maintain a healthy diet can be downright confusing.

That’s why we’ve brought over Leah Silberman and Molly Rieger, the dietitians behind Tovita Nutrition to set the record straight.

Today we are going to debunk one of the latest two-part health myths: firstly, that a meal must be fully digested before you can send more food down; secondly, that it is dangerous to eat fruit when you haven’t fully digested a meal because it rots and ferments in your digestive tract.

We’ll begin with some Biology 101, so follow closely.

Digestion begins the moment food enters your mouth and ends the moment it exits your body, past your colon.

So, let’s map it: Your food travels from your mouth, to your stomach, to your small intestine, large intestine and finally, let’s just say, it exits. This entire process generally takes between six and 10 hours. Think of your stomach as an acidic blender.

The cells in your stomach secrete hydrochloric acid in response to the presence of food, which helps to break down anything you’ve swallowed. It churns this mixture until it succumbs to the consistency of a liquid-paste. From there, it slowly moves into the small intestine, where actual absorption begins to take place.

Now you might be starting to put the pieces together. Typically, you probably get hungry every three to four hours. If you had to wait for digestion to complete before you could eat another morsel of food, you could be waiting up to 10 hours until your next meal.

So no, you should not wait until digestion of a previous meal is complete before you send your next meal down.In conjunction with the above myth, you may have heard that eating fruit after a meal causes the fruit to rot and ferment in your stomach. 

Again, the pH of your stomach is very low, meaning it is a strongly acidic environment. One of the reasons your stomach is so acidic is to prevent bacteria from proliferating and making you sick. Fermentation takes place when bacteria are present, and your stomach contains very little bacteria.

Once fruit enters your stomach, it is broken down by enzymes, regardless of any other foods that may be simultaneously present. Generally, the more macronutrients you consume in a given meal (ie. proteins, fats, or carbohydrates), the longer it takes to digest in the stomach, which is totally fine!

In fact, combining nutrients in a given meal will help keep you satisfied for longer. Have you ever noticed that if you eat an apple alone, you’re hungry again after an hour or so?

On the contrary, if you were to eat an apple with a tablespoon of peanut butter, you would stay fuller for much longer. This is simply because the protein, fat and carbohydrates from the apple and peanut butter combined take longer to digest.

The bottom line is, no matter when you eat fruit, it will ultimately be digested, the same way any other food is; there is no “correct” order to eat it in. As for fermentation, the only place fruit or any food can ferment is in the colon, which is a bacterial haven. Just remember, this is not a bad thing! (Hello, probiotics!)

So, yes, you may resume eating fruit with or in-between meals, as you prefer. And no, please don’t wait until you have completely digested your breakfast before you sit down for lunch. But, if you do, be nice and give your coworkers a heads up, so they don’t take your hangry attitude personally.

Interview with Heather Cox; founder of Eat Real Food NYC

If you don't already follow Eat Real Food NYC, you are in for a treat. Heather is on a mission to create access to fresh, organic, REAL food for everyone, an idea we are certainly on board with. Her blog provides a wealth of knowledge about how to eat healthy in a simple and straight forward manner, while her Instagram account has turned healthy eating into an art. We had so much fun listening to Heather's adorable Australian accent while we chatted about food, travel, and healthy living.


Ok first things first, what is your dream day of food?

Breakfast would be fresh, local fruit and coffee (preferably somewhere tropical!) and a croissant, lunch would be a salad nicoise and a glass of rose, dinner would be BBQ'd fish and a vegetable by the ocean somewhere (and a glass of rose!)…. Heaven. 

What motivated you to start Eat Real Food?

It just kind of happened organically...back in Australia a girlfriend suggested I start a health food blog. When I moved to NY and was working at Stone Barns I started posting food pictures on Instagram and that took off and I went from there. 

What do you miss most about eating in Sydney, Australia? What are the biggest differences between New York and home?

I miss the access to healthy food in Sydney. It's really easy to find high quality produce, local eggs, or homemade bread. New york can be very extreme with its fads of juicing, raw food, etc. 

Any food or ingredient you wouldn’t touch?

I don't eat meat. Other than that, I'm not into any creepy crawly seafood. I also don't eat garlic. I don't like the way it makes my body feel. My mouth feels unclean, I get sweaty and it stimulates me so much that I can't sleep. 

Food you can't live without?

I have a thing for cashew butter. I eat it by the jar full. I actually have to stop myself from buying it sometimes as it’s really a problem! 

What’s your nutrition/food philosophy?

To me its about listening to your instinctual primal instincts and not listening to the ridiculous claims everyone uses these days. It comes back to eating real food; not about low-fat, protein, sugar or any of these words food companies use to market their products.

What NYC restaurants are you loving right now?

I'm living in the Hamptons for the summer and my favorite restaurant out here is Crow's Nest. In NYC I always love ABC kitchen, it’s a go-to for me.  I recently went to Sushi Nakazawa. A-MAZING!  

Favorite workouts?

I like to change it up, I’m kind of all in until I get bored of it. At the moment I'm trying the Tracey Anderson thing. Last year I didn’t workout much at all but was active working at the farm and I felt great. I stay active with tennis, paddle boarding, and skiing

Favorite indulgence?

Cakes and pastries, anything French. Oh and Jack's apple cider donuts!

If you were having a dinner party, what 5 people dead or alive would you invite? What would you make?

I would go to the local farm and get inspired by what is fresh and in season. I would invite 5 of my closest friends!

Feel best after…

A swim in the ocean…nothing better

Best travel experience?

It’s always hard to answer this question as i’ve done an incredible amount of travel (54 countries to date!) I’ve hang glided off mountains in Brazil, watched lions feed in Africa and trekked through the mountains of Peru. Every travel experience is amazing! But if i had to choose my favorite places it would be Bali, India, Africa and France. 

DIY Coffee Scrub Face Mask

Tired of paying for expensive face masks and skin treatments? We feel you, which is why we're so excited to introduce Emily Van Raay, our beautiful friend and founder of Models for Wellness.  She is showing us how she gets her glowing skin using a few kitchen staples. Trust us, you will love how bright and soft your skin feels afterwards!

Ingredients (to make for 2):

  • 1 cup ground coffee
  • 1/2 cup honey
  • 2 tbsp sea salt
  • juice from 1 lemon
  • 2 tablespoon apple cider vinegar (to apply after the mask)

Mister Spoils: You Asked, We Answered

A few weeks ago we teamed up with Mister Spoils and held an "ask us anything" event for 24 hours. We received a nice mix of thoughtful questions and concerns about diet and health. Since many of you had similar questions, we decided to compile a list of the top 5 most frequently asked questions and share the answers with all of you. Don't worry, your questions remain anonymous. We wouldn't do that to you.

1.    Is the Paleo Diet good for me?

The Paleo Diet was developed on the premise that we should be eating the way our cavemen ancestors once ate. In our modern world, there are pros and cons to eating like a caveman.

The diet encourages tons of healthy foods, like vegetables, fruits, lean meats, nuts and seeds, and healthy fats. It also says unhealthy foods like refined sugars and processed foods are a no-go. We’re all for these recommendations. The downside is that it eliminates foods that we think are important for good health.  For instance, whole grains like quinoa, whole wheat, and brown rice are packed with fiber and nutrients. Studies have shown that the optimal source of fuel for our brains is carbohydrates, meaning it’s important to make healthy carb choices to maximize brain function. Legumes like lentils and garbanzo beans are also good sources of vegetarian protein and are packed with fiber, which helps to keep us feeling full and satiated.

Dairy is a bit more controversial. Many people are lactose intolerant to begin with, and other people may have adverse reactions to milk proteins. In these cases, we recommend avoiding dairy. On the contrary, some people tolerate dairy just fine. If this is the case for you, dairy can be a great way to get your protein and calcium fix, and foods like low fat Greek yogurt or cottage cheese make convenient on-the-go snacks.

 2.    What is the best food to eat after a workout?

The key to refueling after a workout is a balance of protein and carbohydrates. Protein helps your muscles recover from wear-and-tear and carbohydrates replenish your energy stores. We recommend having a snack or light meal (depending on time of day) 30-60 minutes after exercising. During this window muscles are most efficient at building protein.  Instead of buying protein powders, which are highly processed and isolate just one nutrient, we suggest getting your protein from natural sources that provide several benefits to your body. Great protein sources include lean meat, Greek yogurt, nuts, eggs, or other low fat diary. Nuts and dairy are post workout all stars because they provide both protein and carboyhydrates. Another Tovita tip: ditch the high electrolyte sports drinks. Unless you are performing a high intensity workout for over an hour, there is no reason for sugary sports drinks, so stick to water for hydration. Bananas are a great source of potassium and magnesium, which aid in muscle function and help to prevent cramping and soreness.

Some ideas?

  • Banana with 1 tbsp natural peanut butter
  • A protein packed smoothie with ½ cup almond milk, ½ cup Greek yogurt, ½ frozen banana, 1 tsp peanut butter
  • Greek yogurt with 1 tbsp almonds
  • Turkey and cheese roll ups (4 slices of turkey, 2 slices part skim cheese)
  • Salad with grilled chicken or fish
  •  ½ cup low fat cottage cheese with ½ cup berries and 1 tbsp hemp seeds
  •  Can of light tuna mixed with 2 tbsp hummus and 1 serving of whole grain crackers

3.    I have a sweet tooth, but I’m not ready to give up sweets completely? What is a healthy substitute for dessert that won’t destroy my entire diet?

The Tovita philosophy is centered on balance and moderation. We don’t believe in completely eliminating foods that you enjoy. When you deprive ourself of the foods you crave, it eventually tends to backfire and can lead to unhealthy binge eating behavior. When it comes to that sweet tooth, there are ways you can make conscious indulgences that won’t “destroy your entire diet.” Firstly, we’re proponents of the 3-bite rule. Studies have shown that the first and last bites of a dessert are the most satisfying. So there you have it. Secondly, we say go for the dessert that confers some health benefits, like dark chocolate! You’ve probably heard this before, but the research is real. Studies have shown that dark chocolate is choc full of nutrients and antioxidants. The higher the percent cacao (aka the darker the chocolate), the less sugar it will have and the higher the nutrient content. If you’re a chocolate lover, we recommend ALOHA dark chocolate. Their chocolate bars are infused with combinations of fruits, greens, and nuts, which provide an additional antioxidant kick. Feel free to use our code “Tovita20” at checkout for a 20% discount on your order. You’re welcome.

4.    Is there any food that cures a hangover?

We wish! Unfortunately, there is no magic fruit or healing beverage that negates the pain of a hangover (if anyone finds one though, email us immediately). You can, however, take some of our tips to help you reduce the chances of being hung over after a night out.

  1. Drink water in between each alcoholic beverage. You’ve probably heard this before, but there is good reason for it. Alcohol dehydrates your body, so do yourself a favor and replenish your cells!  
  2. Notice how we said WATER versus Gatorade, or coconut water, or any other sugary drink. Yes, these beverages are loaded with electrolytes, but they’re also sources of added sugar to your diet. Sugar is inherently dehydrating and can exacerbate a hangover. Ultimately, these drinks just become extra sources of calories.
  3. In conjunction with tip #2, avoid mixing your liquor with caloric mixers – AKA juice, soda, tonic water. Yes guys, tonic water is loaded with sugar and calories so don’t be fooled by its transparent appearance. Go for seltzer water with lemon or lime.  
  4. Sleep. It’s not a food, but it’s worth mentioning. Not only do hangovers make you feel like there is a mini rock band practicing in your brain, but alcohol also disrupts your sleep cycle. This explains why you often wake up early regardless of whatever time you went to bed. Alcohol interferes with your REM sleep, so both quality and length are reduced.

For the time being, lots of water, sleep, and possibly some Advil remain your best remedies. 

 5.    Best ways to lower cholesterol?

Before we dive into cholesterol-lowering methods, we’re going to play doctor for a moment and give you some cholesterol 101.  Cholesterol is a fat-like substance found in cell walls, from your liver to your heart. You need cholesterol to perform bodily functions like producing hormones, vitamin D, and other substances. The good news is that your body is able to make all of the cholesterol that it needs to operate, so you don’t actually need to get it from your diet.

If there is too much cholesterol in your blood, it can build up and become trapped in arterial walls or can lead to the formation of blood clots. Both of these scenarios ultimately reduce blood flow and increase the risk for a heart attack. The important concept to understand is that having high cholesterol increases your risk for heart disease.

You cannot control certain risk factors like age, sex, and family history. However, there are things that you can control. First, let’s understand what these factors are and then we’ll discuss what you can do about them.

Factors that may raise cholesterol:

  1. Saturated fat
  2. Trans fats
  3. Cholesterol
  4. Being overweight
  5. Physical inactivity

How to reduce cholesterol:

1.     Research seems to show that saturated fat raises cholesterol more than any of the other dietary risk factors. Saturated fat is usually solid at room and refrigerator temperatures and is found in foods from fatty cuts of animal meat, such as chicken with the skin, fatty meat, whole milk diary, and some vegetable oils. Focus on reducing the amount of saturated fat in your diet. Note: trans fats, which are found in hydrogenated foods, like margarine or fried foods, should also be avoided. However the Western diet tends to be higher in saturated fat than trans fats.

2.     Increase the soluble fiber in your diet. Soluble fiber reduces LDL cholesterol (bad cholesterol) because it dissolves into a gel-like substance in your intestines and blocks cholesterol from being reabsorbed into your blood stream. Food sources of soluble fiber include whole grains like oatmeal, oat bran or barley, the inside of fruits like bananas, peaches, apples, or berries, and beans or legumes, like kidneys beans, pinto beans, or lentils.

3.     Being overweight increases your LDL cholesterol (bad cholesterol) and lowers your HDL cholesterol (good cholesterol). It is also a risk factor for developing other cardiovascular complications and even some cancers. 

4.     Stay physically active. This doesn’t mean you need to run a marathon or take up bodybuilding. It really means that you should try to be moderately active for at least 30 minutes most days. You can even take a brisk walk – that counts too! 

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?


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!”