fithiphealthy

2 FOODS...

...You should be eating!  I'm talking about Cabbage and Guava this morning.  As always, make it organic. Happy Friday!

Cabbage
Absent from most American kitchens, this veggie is a major player in European and Asian diets.

Why it's healthy:
One cup of chopped cabbage has 22 calories, and it's loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body's production of enzymes that disarm cell damaging free radicals and reduce your risk of cancer. In fact Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical.  You can get local cabbage from your farmers market or PSA food share!

How to eat it:
Put cabbage on your veggie/turkey burgers to add a satisfying crunch or use as part of a veggie sauté. Or, for an even better sandwich topping or side salad, try an Asian-style slaw. 

Guava
Guava is an obscure tropical fruit that's subtly acidic, with sweetness that intensifies as you eat your way to the center. 

Why it's healthy:
Guava has a higher concentration of lycopene-an antioxidant that fights prostate cancer-than any other plant food, including tomatoes (my favorite) and watermelon. In addition, 1 cup of the stuff provides 688 milligrams (mg) of potassium, which is 63 percent more than you'll find in a medium banana. Guava may be the ultimate high-fiber food-- There's almost 9 grams (g) of fiber in every cup to keep you full longer. 

How to eat it:
Down the entire fruit, from the rind to the seeds--It's all edible-and nutritious. The rind alone has more vitamin C than you'd find in the flesh of an orange. You can score guava in the produce section of higher-end supermarkets or in Latin/Caribbean/Asian  grocery stores.

BOP!

So excited to say that Lithe Method won Best of Philly 2009 in the category of Best Workout with an emphasis on a Lithe Classic, Waist Not: 

"Waist Not is a class designed for the abs, the back and, yes the waist that goes after your muffin top with a vengeance not seen since The Godfather."  Well put...I couldn't have said it better!  

I may create and choreograph every class but I have to give props to our super-intense Lithe Instructor, Carrie Gero (AKA the Godmother?) who kept that particular class super popular and very intense in the spring-time at Rittenhouse.

Jordan and I went to the party last night and made some trouble.  Congrats to all the winners!  The issue just hit the stands so check it out!

Illustration via Garance Dore.

"10" DETAILS.

Many of you have emailed me with interest in the Lithe "10" program and specifically had some questions: 

1.  I really want to do the "10" but I have work/commitments and I may have to miss 1 or 2 classes...Is it worth it? 

Yes, you can miss 1-2 classes but no more than that or you'll be sliding off course.  We have to make sure that you make them up in regular level classes.  The "10" classes are 75 minutes long, programmed for you more than our regular classes are and very intense so I would say that you should drop into 3 regular classes to make up for 2 "10" classes.  Make sense?

I will also need you consult with me to see which classes would be suitable for your make-ups--A lot of it has to do with your body type and what we are trying to achieve (thinner thighs, fat loss, arms, losing bulk?).  Once everyone is registered and I take a look at the group I will know more about the class programming for the "10"--I can't really tell you right now what we will be doing in each class. 

2.  I'm vegetarian/vegan/ and or don't like certain foods.  Is the food plan do-able for me? 

Our food plan is organic, mostly vegetarian and is perfectly matched with our workouts and energy output. I will give you food options/substitutions, as well.  I work with many Lithers one-on-one with meal planning and many have great success. More than anything, our meal plan sets you on the right track (or back on track) and breaks bad habits. 

If you read the blog (under healthy) you can see the direction that we take with food.  I have to say that the diet is pretty spartan and simple during the week. We're all about eating clean, healthy, whole foods and stripping the diet from crappy, processed junk.  You are on your own on the weekends.  You can also call/email me with any food questions/issues at any time during the program as I am available and here for each of you.  WARNING:  You will be a little hungry/cranky in the very beginning!  

3.  I'm into this and ready to commit...How do I sign up?  

We're capping the "10" at 10 people. We are not putting the "10" on-line because people will attempt to "drop in" and or sign up online who are not registered in the program and it will be a little messy.  You can come in and pay at Rittenhouse or call 215-545-5144 with your credit card. No discounts (student, corporate or other) apply to the "10." 

As always, we're looking forward to working with this group!  The "10" is always so much fun and really rewarding!

Image via Bersa for the beautiful, Swedish active-wear line, Casall 

AUGUST SCHEDULES!

These will take us through the heat of summer.  Look out for fab and fresh fall schedule updates & changes sometime around mid-month!  August on-line classes/reservation system will be current and updated by the end of the day.

Download LibertiesWalkAugust

Download RittenhouseAugust

Download ArdmoreAugust

Illustration via Rik Lee

GLOVE LOVE.

As of August 1, gloves are mandatory for all band classes:  Split, Higher Power, Waspie & Thinny.  

Gloves allow you to stretch the fingers out and achieve long, lean arms in "blades"--We want to avoid working in fists!(Activity TV Shout-Out).

Gloves nix the sweat factor and fix hygienic hand issue (hello swine flu!) and they prolong band life.  

Please purchase a pair asap so that yours truly doesn't have to pull apart sweaty, stuck-together bands anymore, thanks : ) 

You can get them anywhere from the Sports Authority to Target.  

Image via Fabiola Zamora & Stina Persson

LITHE "10"

It's "10" time again!  4 weeks.  10 classes.  750 minutes to a new or old you come September 1.  

Our "10" program is great for Lithers who fell off the wagon back around July 4th (tsk, tsk), have a major event coming up (wedding?) or those of you who just want to get your best body ever in 4 weeks flat.  The "10" is the best way to get some real results after a summer season of excess.  

We take your measurements, give you tons of personal attention and get you back in the game (I can personally guarantee a 4 inch loss at least). I'm super excited about this "10" because we'll be integrating our band system and a Lithe-friendly food plan to maximize your results.  We'll begin on Thursday, August 6th.  

Please remember that the "10" is not a good option for those of you who haven't been in a few months and have not been taking our band classes or beginners who have not taken our Immersion course. The Lithe Immersion is a pre-requisite.  The "10" is $300.

"10" Schedule:  

Thursday, August 6th @ 7:15 PM

Saturday, August 8th @ 8:15 AM 

Thursday, August 13th @ 7:15 PM 

Saturday, August 15th @ 8:15 AM

Sunday August 16th @ 12:30 PM 

Thursday August 20th @ 7:15 PM 

Saturday, August 22nd @ 8:15 AM 

Sunday, August 23rd @ 12:30 PM  

Thursday, August 27th @ 7:15 PM 

Saturday, August 29th @ 8:15 AM

THE CANKLE.

On Saturday I was given an article from the Wall Street Journal: "For Body-Conscious Women, It's Now the 'Cankle' That Rankles."  Maybe it's the time of year for ankle-anxiety with all of us wearing strappy gladiator sandals, leggings and mini skirts? 

Personally, I don't hear too many Lithers getting upset over chubby ankles.  It's more about thunder-thighs, fatty knees and muffin tops. Not too many people really have "true" cankles, anyway.  Just so you know, a cankle is a portmanteau word combining calf and ankle, and refers to "the area where the calf meets the foot in an abrupt, non-tapering terminus," according to the Urban Dictionary.

What's even more interesting is that there are "cankle busting workouts" popping up all over the country.  What??  These people are clearly doing something wrong. 

At Lithe, we don't see cankles and that's because we attack those stems by working the foot and ankle shoe-less at the barre or bands.  Beginners are always shocked at how their feet/ankles/calves ache in the Immersion.  We have to really build foot/ankle strength and stamina for regular level classes or you won't be able to stand in "stiletto" for more than a minute. 

Shoes (albeit supportive), really make it easy on the body and the many muscles of the foot/ankle while working out.  Because we work shoe-less at Lithe (oh, the horror!  We receive a lot of flack about this from "trainers") and from the foot up the leg, we really work the foot in a good way (stabilization & strength) and that is why Philly ladies who Lithe and roll their ankles sporting a pair of super stilletto Louboutins will never break it.

Combine that with the cardio, stretching, balance and plyometrics (jumping) movements that we do with light weight training in every class, we really work the foot/calf AND blast ankle (and body) fat pronto--There's not a cankle in the house!

Image of a cankle-less women in Yves Saint Laurent shoes via Garance Dore

EASY READER.

 

Summer is always a great time to pick up a super fab book or two. Two suggestions:  The Sartorialist  debuts on August 12th.  My girl Joy just gave me Kat's Like I Give A Frock.  If you love Michi Girl and Kat Macleod as much as I do, you have to grab it!  

Happy Friday everyone!

Images via The Sartorialist & Jacky Winter Group

1 STEP FORWARD, 2 STEPS BACK.

Ugh, here I go again.  Let me preface this by saying that I'm not posting about anyone in particular and I'm not writing about Lithe beginners who have taken our Immersion course.

We're officially installing a new policy as of today and all of you regular Lithers will be oh so happy, every "green," rookie Lither will thank me in the end and our oh so "patient" instructors will all be walking on air. 

Our previously "mostly mandatory" Immersion is now absolutely 100% mandatory and a pre-requisite for all of Lithe Method regular level classes at EVERY LOCATION. 

We don't care how fit, friendly, fun and fabulous that you may be and we don't want to hear the but, "I've taken yoga, Pilates and/or another fitness method that uses a ballet bar"--It's not Lithe Method and it's always a  hot mess when beginners with no Immersion are in our regular level classes. 

Ya know, I'm not sure if people think that we're blowing smoke up their bums when we tell them that Lithe is best learned, taught and programmed the way that we've created it.  We are not a drop in studio! 

Bottom line is, if you want to Lithe, you're going to come through the program correctly, commit to taking the Immersion (or at least most of it) or two private cram courses so that our regular classes are not anything but what they should be and you get the results and attention that you want and deserve. 

Teen Creeps Illustration by the awesome, Rik Lee

BUT, WHY?

Why everybody must take the Immersion: 

You need to take the Immersion for yourself--Let go of that ego people...Lithe is not Bar Method, Physique 57, or Pilates and it's even further from Yoga. We give you six classes to get your strength and stamina up, build your core strength and knowledge so that your neck, low back and knees don't take the workload.

More importantly, the Immersion also teaches you how to Lithe, our modifications, our cryptic-like-cueing (it's really a language that non-Immersion people never "get" unless it is explained) and how to use our band system.

The Immersion is not easy! Good Form & Lithe Immersion knowledge=RESULTS.  If you're doing things incorrectly, you will not see results. Period. You will never get the Immersion info in regular level classes.  I've seen clients go months without knowing the correct way to do things.  They stick out like a sore thumb forever.  We never get to know their strengths and weaknesses, either.

People who do not take the immersion are quite a distraction in regular level classes and they often have bad experiences at Lithe because they leave confused, overworked, out of the loop and frustrated.

Thanks to all of you who come through the program correctly, you make our day and we love you!  Please remember that we also love your friends and referrals but PLEASE refer your newbie friends to our Immersion program. 

We are currently updating our policies on our website and Mindbody system.  All beginners who show up or "drop in" to regular level classes with no Immersion experience will be turned away and we really don't like to do that!

Illustration by barbara McGregor