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Wellness
Published Thursday Mar 05, 2020 by Mindbody Team

#WomeninWellness: Sarah Larson Levey, Y7 Founder

Fitness
Motivation
Personal Growth

Y7 Studio is a community on a mission to make yoga more accessible and inclusive to all. “One family formed by sweat,” they welcome anyone and everyone willing to give it their all. We love this idea of embracing yoga, sweat, and each other with open arms, so we reached out to Sarah Larson Levey, founder of Y7, to share her story. 

You started Y7 from a pop-up in New York, and it now has over 14 locations and is still growing. What inspired you to start Y7? 

I was inspired by what I thought was missing in the yoga space. I couldn't find the things I was craving in an experience. It was my now husband Mason who really got things moving when it came to making my frustrations into a reality.  
 

What started as a workout has blossomed into a full-blown movement made up of people focused on inclusivity and empowerment. How has Y7 shaped what success in fitness means?   

I never felt like I belonged in any yoga class that I went to before we started Y7. In fact, I felt that way in a lot of fitness classes—I would put myself in the back or make myself as scarce as possible. I never want anyone to feel that way in a Y7 class—we work really hard to use inclusive language, to offer a ton of modifications and give people a chance to make the practice their own by having the opportunity to flow on your own. The darkness and lack of mirrors are also critical to creating a space where you don't feel like you have to perform for anyone, especially yourself.    
  

If someone has never been to a Y7 class, what should they expect?  

First and foremost—don't stress about it! Everyone has been to a first class.  You will sweat, you will be confused at first! Flow on your own gets a lot of people in the beginning—but it’s an opportunity to let go of expectations of what your practice should look like. The room is hot, so definitely hydrate!  

Sarah Larson Founder  

You’ve been featured on Inc., Forbes, and our Mindbody BOLD events, and you regularly speak on entrepreneurship and starting your own business. What’s next for you?   

I’m super focused on growing the business and making Y7 the leader within the yoga space—not just physically but as a lifestyle brand.  
  

With all the demands of running a company (and being a soon-to-be mom!), how do you have time to practice self-care and wellness yourself?  What’s your go-to wellness routine while pregnant?  

It's definitely hard! I have always put myself on the back burner when it comes to self-care—now that I'm pregnant, it has really forced me to slow down and be more mindful. Our bodies are so incredible, and we only get one—we have to make it a priority to take care of ourselves. I try to do something active every day. I walk to and from work, try to get to classes, and make sure I’m getting enough rest—which traditionally has been the toughest for me.  
 

What does wellness mean to you? How can we (the public) start on our own wellness journeys? 

To me, wellness means doing the things that make me feel good. Feeding myself good food and treating my body right. I truly believe the only way to start a wellness journey is to do just that...start. Once you do, you'll be able to figure out what works best for you.

 

Wanna try it for yourself? If you're in New York, LA, or Chicago, find Y7 classes near you!

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Written by
Mindbody Team
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About the author
We're here to provide you with the latest and greatest, tried and true wellness experiences and advice to help you live life to the fullest. From nourishing recipes and travel tips to finding the perfect sweat routine or wellness regimen—we cover it all. And if we haven't yet, it's definitely on the way.
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The Latest
Published Tuesday Apr 07, 2020 by Jay Greene

Don't Forget to Stretch: How to Prep for a Virtual Class 

Fitness
Expert Advice

With so many fitness studios and gyms closing their doors in a bid to help flatten the curve of the COVID-19 pandemic, their members are turning to at-home workouts to fill the need for physical activity.  As we’ve mentioned before, there has likely been no better time to prioritize exercise in our daily lives, both for physical and emotional reasons. Luckily, many studios are now recording and streaming virtual workouts so people can take advantage of their offerings at home (Hint: you don't have to just book local, change your location to anywhere you'd like and explore classes all over the world!). But before you move the coffee table and roll out the mat, there’s something you should remember: stretching. 

Ah yes. Stretching. For many of us (though we’d never say it out loud) stretching before and after working out feels a bit like that pile of peas your mom made you eat as a kid: you know it’s good for you, but do I have to? The answer, I’m afraid, is yes—and even more so if you’re working out at home. Here are some best practices to help you prevent injury and make sure you’re getting the most of your incredibly valuable workouts. 
 

Step 1: Show Up Early 

Remember: any workout—even one done in your living room—is still a workout. If you’re about to do a 45-minute virtual class, don’t just give yourself 45 minutes. You need to give yourself time to arrange your space, get your water, and get your mind right before hitting play or joining that livestream. But you also need to give yourself time to get your body right too, and that brings us to… 
 

Step 2: Warm Up 

Wait, what about stretching? Conventional wisdom dictates that you should stretch your muscles before beginning your physical activity, but mounting research is telling us that may not be such a great idea. Stretching your cold, stiff muscle fibers before they’re warmed up can actually hurt them. And because we're spending so much time at home, it’s likely our poor muscle fibers are tighter now than they've been in a long time. 

If you’re following along with a livestream or on-demand workout, there will likely be some sort of instructor-led warm-up. That said, don’t assume that your virtual workout will provide exactly the kind of warm-up that you personally need. Without the trainer right there to keep you accountable and check your form, it’s super important to take steps to protect yourself and ensure you’re warmed up enough to begin. 

According to McAlister Training co-owner and head trainer Michael McAlister, “Warming up is as important, if not more important, than the workout itself. Even from home, I encourage clients to warm-up just like they would at our studio. Before every class, I ask clients to foam roll, do hip lifts, and perform trunk rotations as a pre-warm-up. Then, we’ll warm-up together on-screen.” 

So before reaching for those toes, spend a few minutes getting your blood moving to the areas you are going to stretch and exercise. A few other great ideas for some gentle (but effective) warm-ups include: 

- High knees (or run in place) 
- Push-ups 
- Holding a plank 
- Air squats 

Once you’re nice and warm, and maybe breathing a little heavier… 
 

Step 3: Now You Can Stretch 

Properly stretching your muscles helps keep them long and flexible, improving your range of motion during the coming workout and protecting muscles and joints from potential injury like sprains and strains. But as important as stretching is, you can injure yourself just as easily doing it incorrectly as you can by skipping it entirely.  

Enter your stretches slowly, and don’t overstretch to the point of pain. You should feel a satisfying pull, but if it hurts, you’ve gone too far. Combine static stretching—where you find your stretch and hold it for 30 seconds or more—with dynamic stretches like “cat-cow” where you move fluidly through a range of controlled motions. Feel free to concentrate on an area longer if you know you’re about to work that area out intensively or if you feel a lot of tightness there. And please, don’t bounce in your stretch—just stick with smooth, steady movements to avoid injuring yourself before you’ve even begun your workout. 

 

Virtual workouts now on Mindbody banner

 

Step 4: Work Out 

During the workout, pay attention to areas of tightness/sensitivity you noticed during your stretching session (or any new ones you discover).  Don’t “push through the pain” in problem areas or extend your muscles and joints past their natural range of motion. Basically, if it feels wrong, it is wrong. There’s absolutely no shame in modifying a move to protect yourself. 

“If you’re attending livestream classes at the studio you regularly go to, reach out to your instructor(s), and let them know what you’re experiencing. Just like in a regular class, they’ll be happy to chat with you on the phone or through FaceTime, individually, to provide tips to modify and recover properly,” says McAlister. 
 

Step 5: Cool Down 

Once you've counted down the final seconds of your workout and completed your last rep, you may be (justifiably) tempted to lay on the floor in a sweaty heap for a while before getting up to shower and carry on with your day.  But do that and you’ll miss a huge opportunity to improve your overall mobility and flexibility.  

As soon as your workout is over, cool down with some walking to bring your heart rate down in a controlled manner. Once you’ve caught your breath, it’s time to stretch again—and this one’s at least as important as the first. Think about it: your muscles are about as warm as they’re ever going to get, which makes it the perfect opportunity to work on conditioning those muscles and joints. Stretching can help lengthen and soothe your pumped-up muscles, which are now in a more contracted state after your workout. 

Plus, stretching is just a nice closing ritual for ending a workout. It allows you to decompress after the physical demands you just placed on your body and gives you a moment of calm reflection before changing gears. 
 

Step 7: Stick with It 

Just like working out, stretching only reveals its true potential when you do it consistently.  If you’re inflexible now, you got that way over a long period of time—and that means it’s going to take time to improve it. You can’t expect a single high-quality stretch sesh to undo months or years of tightness. Stick with a good pre- and post-workout stretch routine, and one day you’ll notice those toes aren’t quite so far away, and your back doesn’t hurt so much when you do that one thing anymore. 

Right now, a lot of people are re-evaluating what “normal” means for them, and many of them are finding ways to use this difficult time for self-improvement.  Virtual, at-home workouts are a blessing, giving us ways to stay active and stay connected with our favorite studios and trainers (or try new ones!).  But remember, you can protect yourself while you push yourself—you just might have to stretch yourself a bit. 

Jay Greene
Written by
Jay Greene
Copywriter
About the author
Jay has been proudly wearing his Mindbody lanyard since 2014. When he’s not writing for you fine folks, you can find him enjoying the great outdoors, holding a baby (or two), cooking and/or eating good food, or wading through a dusty old book of Stoic philosophy.