Lucy Sexton
Lucy Sexton is a lifelong athlete whose competitive drive began early and carried her to NCAA Division I lacrosse. After college she brought that athletic intensity to New York City’s boutique fitness scene, quickly becoming known for classes that combine discipline, precision, and contagious enthusiasm. Lucy co-founded Bonded by the Burn with Tracy Carlinsky to share a training style that emphasizes controlled movement, muscular endurance and confidence-building results.
A certified RRCA Run Coach, Lagree Instructor and Cycling Coach, Lucy approaches coaching with a clear philosophy: fitness is a practical vehicle to improve performance, resilience and daily life. Her teaching blends sport-honed technique with approachable modifications so participants at any level can progress safely and feel empowered by their improvements.
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Full-body Express Class with Lucy Sexton
Workout type: Full-body
Equipment: mat, gliders, 5 lb weights, resistance bands
Express Abs with Lucy Sexton
Workout type: Core
Equipment: mat, gliders
Bonded by the Burn
Bonded by the Burn is a digital training platform that centers on resistance bands and low-impact, high-intensity movements to build strength, stability and stamina. The program blends familiar functional moves—lunges, squats and targeted jumps—with distinctive progressions that amplify muscular engagement and core activation. A standout feature is the use of glider-based core work and innovative plank variations that challenge balance and control in new ways.
What sets Bonded by the Burn apart is its emphasis on muscular fatigue as a tool for growth: expect purposeful shaking, discomfort and that satisfying “burn” that signals you’ve taxed the right muscles. Those sensations are paired with clear coaching cues so participants learn to move smarter, not just harder. The platform, co-led by Tracy Carlinsky and Lucy Sexton, offers both live classes and an on-demand library with over 100 workouts ranging from concise 10-minute sessions to comprehensive 70-minute classes. Sessions include full-body formats and targeted mini-workouts that focus on specific outcomes like core strength, lower-body endurance, or recovery mobility.
Membership gives you structured options for progression, including scalable modifications for beginners and intensity options for advanced trainees. The programming is designed to be completed at home with minimal equipment, making it a practical choice for busy schedules while still delivering measurable results in strength, conditioning and confidence.
Lucy’s pre/post-workout nutrition tips:
For pre-workout fuel, Lucy prefers to consume easily digestible, nitrate-rich juices like beet-and-citrus blends. Dietary nitrates convert to nitric oxide in the body, which can support blood flow and oxygen delivery to working muscles, potentially enhancing endurance and perceived exertion during high-effort sessions. A small, carbohydrate-focused snack or juice 30–60 minutes before training helps her feel energized without heaviness.
After training, Lucy emphasizes protein and carbohydrates to support recovery. A balanced post-workout meal with lean protein, whole grains or starchy vegetables, and some healthy fats helps rebuild muscle and replenish glycogen stores. Hydration and electrolytes are also important—drink water throughout the day and include sodium or a mineral-based beverage if the workout is long or particularly sweaty.
Beyond timing and macronutrients, Lucy recommends consistency: prioritize regular meals, adequate sleep and varied training to support long-term progress. Small, sustainable habits—like a protein-rich breakfast after morning workouts or a simple recovery snack after an evening session—add up and help maintain energy, performance and overall well-being.