Happy Thurdsday! It's cardio day at Lithe, so it’s time to kick up the cardio and sweat it out. Cardio is one of the most important things you can do for your body. Not only does it make a difference on the inside (improving your cardiovascular health), but you will see results on the outside, too (especially if you stick to it 3-5 times a week).
I think that one of the toughest aspects of Lithe is getting your cardiovascular stamina up to par or back up to par after some time off. As a newbie, you may find yourself feeling defeated trying to finish our hour-long classes numerous times a week and devoting some time to learning our Cardio-Cheer-Sculpting choreography. You can do it! Here are some tips for safe, efficient and effective cardio:
1. Be a 6-7AMer! I suggest doing cardio in the morning before your first meal. Your body is most likely to use fat as the energy source because your glycogen stores are depleted.
2. Protect your feet, but not with sneakers (unless you have a foot injury). We barefoot train at Lithe. Why? It makes you stronger from head to toe and simply builds a better, stronger, leaner body. If you have a foot injury you should wear a studio sneaker and avoid stilletto. You want to work correctly, stay on a mat and NEVER over-bounce on the balls of your feet. Our feet work instinctively, but to prevent stress fractures, shin splints and plantar issues, stay on your mat, use your quads to launch a jump, keep a gentle point to your ankle, and then roll through the forefoot and heel. Your goal is to "sponge" and not bounce. That "up" energy should be an illusion. Your entire body is active, but you're working down into the ground. Work harder by getting low and grounded, rather than bouncing high and beating up your feet.
3. Keep your shoulders open, depressed, and lift your chest. This instantly engages and elongates your abs.
4. Activate your arms. Think about how you punch out those perfect sharp high V's and low V's ... Do this with every movement and feel your heart rate climb!
5. Don't stop as soon as your heart rate starts to really climb. So many people get nervous once their heart rate gets in the zone. Breath, stretch, and shake.
6. If you're DIY, Make a killer cardio playlist on your iPod to get you through the workout. Pick out your favorite songs that you love listening to so you forget about the time.
Image of Lithe Instructor Liz Galbally wearing Lululemon via Dom
What motivates you to stay consistent with Lithing? Most recently, my May wedding was a major motivator. Leading up to the big day, I participated in the Earned in Winter Challenge and took pictures and measurements before and after each portion of the challenge. Though my schedule as a pediatrics resident prevented me from reaching my class attendance goals, I toned up and lost eight inches, so that was a win even if I didn’t get a tank top! I have been Lithing for four years and you just can’t replicate the feeling after a great Lithe class: Energetic, strong, and ready to take on the world (or at least Philadelphia)!
When you've had a long day, what do you like to do to de-stress? Am I allowed to say that I have a glass of wine? But really, other than sweating it out in a class, I love a meal with my husband and friends. Also, a snuggle with my sweet Goldendoodle Riley remedies any stressful situation.
What is the most rewarding aspect of Lithe to you? Growing up, I danced and loved the challenge of mastering a new routine. When I explored various fitness classes in Philadelphia, I found that I got bored quickly. Then I found Lithe (thank you, Rue La La). At Lithe, I get to pretend I’m back on the stage during the CCS sequences. And the satisfaction of hitting every move without messing up is hard to beat. In July, my neonatology fellowship training will take me to Hershey, so I won’t get to the studio as much as I would like. However, I am so excited that Lauren has set up LBActive. I will be keeping up with my CCS moves from afar!
If you were a Lithe class, which would you be and why? Though I love taking Freestyle with Lauren or Rock Steady with Jonathan, I think I am most similar to Thinny: Grounded, a little complicated, and surprisingly tough.
What do your friends and/or family think you do when you're at the studio? Have you ever shown them your CCS moves? You should see my husband imitate what he thinks I do at Lithe. It involves a high-pitched voice and lots of prancing around, just to give you an idea. Sorry, Mike.
If you were stranded on a deserted island, what are the three products you'd need to survive? The first thing I’d have to go with is Fresh Sugar Lip Treatment. I’ve been a devout user since college (maybe even high school). It's silky, a bit shiny, and has SPF 15. I’d also bring a sweatshirt because I am always cold. Finally, I’d pack Tweezerman tweezers because we all know a unibrows still exists even if no one is around to see it.
What is the first concert you went to? Wish I could say it was something cool, but it was NSYNC. It was the '90s!
Image via M2 Photography
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So many of you near and far love Lauren Boggi Active and some may wonder what the difference is between the brands, and why I chose to take LB Active online instead of in-studio.
Lithe Method was never constructed to be a virtual workout. It's our live, in-studio experience. While Cardio-Cheer-Sculpting is the movement technique that Lithe workouts are based on, it's not what Lithe is. I'm not saying Lithe is more or less, just different! Lithe is 60+ workouts, an entire method and philosophy, a workout key, a teaching style, and an incredible in-person experience and community (some say a cult!?), but I never saw it translating into a virtual experience and frankly have never aspired to that for Lithe.
LB Active is a virtual platform for Cardio-Cheer-Sculpting, not Lithe Method. It's another type of brand powered by Cardio-Cheer-Sculpting. Like a pencil being used to write a novel or hold hair in a bun, CCS is an engine that can power many things. I've always been excited by the idea of taking CCS as a concentrated, core workout and building a new brand solely focused on that as an engine, and then using that to power other things. Similar to Lithe, but maybe not. I'm hoping that Lauren Boggi Active will become the laboratory to fine tune CCS and create amazing things. It will benefit Lithe, but go different places in a complimentary way.
What motivates you to stay consistent with Lithing? I love the way Lithe makes me feel every single time - strong, confident, happy (and of course, a little sore). Lithe has become an integral part of my life. I recently moved from Rittenhouse to Old City and one of my requirements was to be within a seven-minute walk to Lithe. My agent thought I was crazy, but I now live 528 feet from the Old City studio and it takes me three minutes door-to-door. Between the move and starting a new job, Lithe is what stayed constant. I’ll be joining the 6AM OC Lithers, whom I hear are a phenomenal group. Can’t wait to meet and sweat with you all!
When you've had a long day, how do you de-stress? Plan out my Lithe schedule for the next three weeks, cook healthy meals, watch Law and Order marathons, and of course, wine.
What is the most rewarding aspect of Lithe to you? I can tell that I am getting stronger. I can lift heavier weights and do more push-ups on my toes. But the classes don’t seem to get any easier. Ah, the beauty of Lithe. No matter how consistently you go, it’s still a fantastic beat down.
If you were a Lithe class, which would you be and why? Freestyle. Sort of familiar, sort of a surprise, but always a good time.
What do your friends and/or family think you do when you're at the studio? Have you ever shown them your CCS moves? Oh, man. I love answering the question “What is Lithe?” and then getting the looks of bewilderment and confusion as I describe the choreography, straps around the wrists and ankles, weights and the barre routines. They think it’s a form of torture, which I suspect isn’t too far from the truth, but it’s sweet, sweet torture that delivers amazing results.
If you were stranded on a desert island, what are the three products you'd need to survive? Can you hang Thinny bands from coconut trees? And the other essentials, water and wine to have with all the seafood I’d be catching and grilling. Mmm, grilled seafood...
It's unbelievable what a four-day weekend can do, right? You've worked so hard for months. Don't allow summer to derail you. It's time to dig deep! Be the person who always shows up and never gives up and believes anything is possible and is willing to work for it. We challenge you to take 14 classes in 14 days from July 11 thru July 24, so that you can re-ignite your passion with your health and fitness goals. Sign up today thru Monday, July 11.
July 11: #LitheResuts, #DigDeep
July 24: #LitheResults, #DigDeep
Image via Antrim + Spruce Photography
What motivates you to stay consistent with Lithing? I started Lithing a little over a year ago. I was active, and had a “normal” gym routine, but it was definitely not consistent. With my work schedule and freelance demands, I dedicated less and less time to keeping myself together. Once I began Lithe, I felt like I was home. Within a month, I cancelled both of my gym memberships and started a daily Lithe routine. There are so many aspects of Lithe that keep me consistent: The results, the ever-changing and always challenging class schedules, and simply how much fun I have was enough to get me motivated, keep me engaged and striving to work harder on myself to achieve my personal goals. My goals started out small, but continue to grow as Lithe continues to push me to be the best version of myself.
Join us for happy hour and a Kit and Ace trunk show at our Main Line studio on Friday, July 8 from 5-8PM. Three lucky Lithers that attend will win prizes that total $78, $98, and $468. To RSVP, email firstname.lastname@example.org or call any of our studios.
Kit and Ace combines the comfort and durability of athletic wear and the aesthetic of everyday clothing. Together, these elements form a chic and functional clothing line that stands up throughout the day. With a highlight on technical design, its fabrics can take anything you throw at them.
Before our Main Line happy hour next week, we want to give you a sneak peak of its versatile pieces and a chance to win an outfit valued at $300. They recently opened up shop in Fishtown (1424 Frankford Ave.) and specialize in clothing perfect for your studio-to-street Lithestyle. Whether you're sweating it out at Rock Steady or hitting up Sips, you'll look flawless.
For a chance to win, you'll need to do a little online shopping (sorry, not sorry). Choose your fave top or bottom from kitandace.com, and then leave a comment below telling us which piece you love and why. One winner will be chosen at random on Monday, so you have three days to enter. One entry per person. Thank you and good luck!
This month we're celebrating freedom and YOU. To purchase, go to our online store and choose the Lithe Independence Day five-class card.
Five-Class Card $100 $65
(That's like $13/class)
*One per customer. Five-class cards expire on July 31, 2016. Limited quantities available. May not be combined with any other discount or promotion.
Image via Antrim + Spruce Photography
What motivates you to stay consistent with Lithing? What motivates me to stay consistent with Lithing is when I am in class and I am doing method abs or waist rotations and I hear in my head all the instructors I have ever taken. Annette saying, "Hold it" or Kalika saying, "Don't give up, you're almost there." The instructors give me strength to continue and do my best.
When you've had a long day, how do you de-stress? I take oatmeal lavender baths and listen to '80s power ballads.
What is the most rewarding aspect of Lithe to you? When the sweat is dripping down my nose and I'm shaking so bad that I feel I can't go on, and then I actually complete the sequence.
If you were a Lithe class, which would you be and why? Rebel because it's a crazy ride. You start out excited, and then you feel like you are going to puke and then you are like, "Wow, I survived Rebel." I think that should be a next Lithe T-shirt.
Frozen bananas make the best healthy dessert or snack when you're craving a sweet summer treat. We love that they can be topped with so many delicious treats and that they last for two months in the freezer.
3-4 ripe bananas, sliced
2 cups semi-sweet chocolate, melted
1 cup chopped nuts
1 cup coconut flakes
1 cup each of the toppings of your choice: peanut butter, granola, cereal, nuts, rainbow sprinkles ... get creative!
1) Place sliced bananas in a bowl.
2) Set up three bowls with melted chocolate and garnishes.
3) Line a baking sheet with parchment paper.
4) Check your melted chocolate. If it is slightly thick, add 1 tbsp. coconut oil or butter and stir until completely combined.
5) Dip your bananas into the chocolate one at a time, using a fork to fully cover or halfway cover each slice.
6) Use a fork to remove the banana slice and place it in one of the toppings.
7) Use a spoon or your fingers to fully cover the banana with the topping.
8) Remove the banana slice using a clean spoon or fork and place on the parchment-lined baking sheet. Repeat the process until all of the slices are dipped and covered.
9) Place the baking sheet in the freezer until bananas are solid. Once solid, place the bites into a storage bag or freezer-proof container.
I'm on a nine-day challenge, which means my diet is ultra clean and I'm kicking up the intensity in-studio and taking my workout outside for an extra hour a day. I've been testing our Lithe Spice and came up with a fantastic breakfast lassi that also moonlights as a dessert.
Indian thandai, literally translated as "something that cools," is a sweet, creamy milk drink flavored with nuts and mixed with rose petals, poppy seeds, and spices such as cardamom and fennel. On Holi, the Indian festival of colors, the refreshment is served with bhang (a derivative of marijuana). Here we've gone dairy, bhang, AND alcohol-free and used our Lithe Spice, which accentuates the nutty, floral flavors of the lassi.
Ingredients: 1 cup coconut water, 1/2 can coconut milk, 1 large handful of cashews and 2-3 tablespoons Lithe Spice (sub in a pinch of cardamom, pinch of sea salt, fennel, poppy seeds, and edible rose petals or rose water).
To Do: Mix everything in high-speed blender until smooth.
Image of Lauren via Jordan
What motivates you to stay consistent with Lithing? Everything from the camaraderie to the way I feel before, during, and after class. And let’s face it, the way it makes me look.
I recently turned 35-years-old (eek!) and my birthday fell on the same day as the Audi Lithe Style event, so I treated myself to a midday class and got my hair blown out at the studio. Getting dressed to go out to dinner that night, I was feeling rather fit, hip, and healthy and decided to rock a new midriff-baring shirt. Walking around the city with my hair did and my Lithe abs out for the world to see, I felt amazing. Thank you Lauren and Lithe Method for giving me that confidence.
When you've had a long day, how do you de-stress? A good sweat is the best stress reliever for me. I also love making a stiff cocktail, but I’ve been doing less of that and Lithe is the perfect substitute for clearing my head at the end of a rough day. A good workout followed by a delicious dinner always hits the spot, too.
What is the most rewarding aspect of Lithe to you? I think the most rewarding aspect (in a sick and twisted sort of way) is that Lithe classes never seem to get easier. It’s rewarding to see myself get stronger, and there is always an option to push myself further.
I love going on adventurous, active vacations and Lithe keeps me in shape for whatever crazy trip I take. Last winter, I went on a weeklong backcountry split-boarding trip (translation: hiking up mountains and snowboarding down them). It was rewarding to see my hard work in class help me achieve my goals in the backcountry.
If you were a Lithe class, which would you be and why? While my favorite class is a sweaty, dancey Freestyle, I’m a huge planner and like the familiar, so I’d consider myself more of a Skinny Jeans type of gal.
What movie character do you most identify with and why? Not a movie character, but I so wanted to be a Fly Girl growing up. Lithe lets me live out that fantasy.
What do your friends and/or family think you do when you're at the studio? Have you ever shown them your CCS moves? Other than the Instagram challenges, I try to keep my Lithe moves under wraps. But a few summers ago I was down the shore and there was a girl demonstrating the Rock Steady CCS to her friend on the beach. The people I was with were laughing and confused about what was going on. I explained that she was just doing some Lithe CCS. I think that was the closest my friends and family will come to seeing me Lithe outside of the studio. And in case you’re wondering, no, I did not jump in to join her in some sort of impromptu flash mob. I probably should have.
If you were stranded on a desert island, what are the three products you'd need to survive? An endless supply of margaritas. And maybe some sunscreen, too.
Guided by science, backed by spirit. Cora™ means heart in Greek and is the next generation of accelerated strength building and weight loss workouts. Perfect for Lithers who want to push themselves and turn up the intensity. You'll sweat and sculpt rapidly with this whole life, whole body program taught by our veteran instructors. It's our fastest, most effective plan yet! And all it takes is ten 75-minute workouts in four weeks. We've packaged it with Lauren Boggi's 4-week meal plan.
How it works: Cora compresses cardio and sculpting moves into ten 75-minute rapid-result workouts. The routines are grouped into four progressive cycles that include our hottest studio moves, plus 30-second blasts which are shorter, revved up versions of our traditional interval training to produce targeted results. Like all things Lithe, every segment features our proprietary no-nonsense choreography and band system that continually works your muscles and abs, raises your heart rate, and maximizes the calorie burn.
Week 1 / Cora Cycle 1: Lower impact, lighter weights (3-8 lbs. + Cora Bands)
Week 2 / Cora Cycle 2: Moderate to high impact, heavier weights (8-12 lbs. + Cora Bands)
Week 3 / Cora Cycle 3: Moderate impact, mod. to heavy weights (5-10 lbs. + Cora Bands)
Week 4 / Cora Cycle 4: Challenging cardio, heaviest weights (5-15 lbs. + Cora Bands)
Cora is held at Lithe Old City
Evening Course: Tues. & Thurs., 7PM-8:15PM & Sat., 11AM
Class 1: Thurs., July 7 w/Lauren (measurements)
Class 2: Sat., July 9 w/Rachel D.
Class 3: Tues., July 12 w/Bari R.
Class 4: Thurs., July 14 w/Rachel D.
Class 5: Tues., July 19 w/Bari R.
Class 6: Thurs., July 21 w/Rachel D.
Class 7: Sat., July 23 w/Rachel D.
Class 8: Tues., July 26 w/Liz G.
Class 9: Thurs., July 28 w/Rachel D.
Class 10: Tues. Aug 2 w/Lauren (measurements)
10 classes and 4-week meal plan ($325)
We're excited to partner with LashBee again and offer a chance to win a BeeLifted, their newest service!
Ready to ditch the curler? BeeLifted adds incredible lift and curl to natural eyelashes. BeeLifted is the treatment of choice for LashBee lovers who work out frequently. You can use any product around the lashes and still maintain your gorgeous curl. Works for lashes of many lengths that are just too straight, plus it lasts eight weeks.
This service is a wonderful alternative to eyelash extensions (especially for those with sensitive eyes or those who use oil-based products). Lash lift can also be used with extensions for those who want to keep curl between fill times or retain curlier extensions.
Please leave a comment telling us about your #mascarastruggles for a chance to win. LashBee is also offering $30 off BeeLifted or full lash extension sets throughout June with code LitheLashBee. To learn more about its services or book an appointment, go to lashbee.com.
What is the best way to lose fat? Cardio, you say? It can be, but that's not always the case. While cardio burns calories and fat (especially when done with our band system), high intensity strength training allows for excess post-exercise oxygen consumption (EPOC) to occur. This term refers to how long your metabolism is elevated 38 hours post-exercise, which enables you to burn fat long after your workout.
Lift heavier for maximum fat burning: Lifting heavier weights creates a more profound EPOC effect. So if you're able to maintain good form, lifting 8+ pounds is the way to go for greater EPOC. Another reason not to chase cardio and follow our key? When alternating weight training and cardio days, you are more likely to burn twice as much fat than if you were to perform cardio training only.
Katie Book via Antrim + Spruce Photography
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