Here's What the Founder of Box + Flow Eats in a Day to Look (and Feel) Amazing

Liv Young may be a workout mogul (she founded New York City’s first boxing and yoga studio, Box + Flow), but that doesn’t mean she deprives herself of sweets or cocktails. Here’s how the PureWow 100 honoree fuels her body with 4 a.m. wakeups, oat milk lattes and the occasional pre-workout Negroni.

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4:00 A.m.

“This is usually when I wake up—5 a.m. if I'm lucky. I spring out of bed to pop on the Nespresso machine, and as the coffee starts foaming, I take some Picnik coffee creamer, eyeball a tablespoon and pour it in. If you add it while the coffee is spouting, it just gets foamier. I have my hot coffee, an apple and usually a baby sweet potato as well. I’m into sweet potatoes for breakfast. They’re about palm-sized, and I pop them in the microwave for 90 seconds, slice them open and top them with a spoonful of coconut oil, a spritz of coconut amino acids and some seasonings. My toppings change daily though. If I’m going to eat, I’m going to enjoy, so I like to keep it interesting, even at 4:30 in the morning.”

6 A.m.

“Depending on the day, I’m out the door by 6 a.m. to sweat for myself before I teach at Box + Flow. Sneakers on, layers zipped up and ready for action, I typically run a few miles to a yoga class, boxing session or training lab. Workout done, I head to the studio to teach. After I finish teaching (and potentially grab a yoga class if I didn't practice earlier), I can chill. I get coffee at La Colombe or Birch—always an oat au lait (coffee with steamed oat milk), and hopefully a sprinkle of cinnamon on top. I know water should be my go-to, but I gravitate toward flavor, and am really digging the watermelon synergy kombucha lately. Its tanginess offsets the acidic coffee.”

woman holding a smoothie

10 A.m.

“There’s a fruit cart on my way home after coffee, and the man there sells me very sweet dates, three for $1. It’s a great sugar kick to give me some glucose after so much morning action. I snack on those as I plow into Trader Joe’s to get provisions for the week. Then I head home to make my late morning smoothie. My recipe varies every day, as does my protein powder of choice. My favorite is Amazing Grass Peanut Butter protein, often with a banana, orange zest, fresh ginger, coconut milk, cinnamon, spinach and vanilla extract. Sometimes I add in Dutch cocoa powder (I only use Droste). It’s amazing what you can do with different fruits, vegetables and a Vitamix.”

2 P.m.

“After my smoothie, I do some work, take a quick shower, change and head out to meetings for the day. That often means a late lunch at Lafayette, where I’ll share a roast chicken salad, or Atla, where I’ll get the spicy chicken soup. If I don’t have a lunch meeting booked and I’m running around, I love on-the-go snacks. Dr. Smood's $7 eggplant jerky is a total rip-off, but it’s worth every bite. (I do not share.) I also love turkey jerky, or my friend Jordan's Three Jerks Jerky. I’m also always drinking sparkling water—Hal's black cherry is a favorite. And as disciplined as I am, there are always days when my sugar cravings win, so if there’s a corner store in arm's reach that carries banana Laffy Taffy, I cave. (I only have one or two, though.) Even better, if See's Candy is in the vicinity, I stop in to see my friends behind the counter and score a lollipop. They text me when the new flavors come in, so I guess you could say I’m a regular.”

5 P.m.

“It’s happy hour—and time to make a new playlist before I teach an evening class. Start-up life means cheap cocktails and free Wi-Fi are important. I’m grateful I have friends behind bars who know what I like at this point. I’ll go to Lafayette for the Bourbon Old Fashioned or Burger & Barrel for the Mezcal Negroni. And no, it’s not rare that I pregame before a packed class. Teaching for me is like a personal dance party—a cocktail of my choosing and music I’ve picked. My party, my rules. A sweaty 6:30 class leaves me with all the feels, including hunger.”

7:30 P.m.

“This is actually late for me, considering I’ve been up since 4 a.m. Sometimes I’ll grab a bite with people from class, or I’ll order in Seamless or whip up something quick at home. A few of my favorites are the cheeseburger at JG Melon with American cheese, no bun, extra ketchup and a side salad or, at Jack’s Wife Freda, I’ll split the matzah ball soup or beet dip and a chicken dish. If I’m making dinner at home, it’s with my main squeeze: Sardines. I’m a firm believer in canned fish. I love Bela-Olhao sardines in chili oil served over sautéed curry ginger cauliflower rice with crispy kale, cracked pepper and lemon zest. I use the oil from the can to make a vinaigrette with lemon juice and creamy Dijon mustard. I’ll drink more sparkling water and have half of a CBD gummy before bed. A day well spent and well fed.”