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15 posts from December 2015

BEAUTY PACK 26 Dec 2015

Beautypackb

Order your New Year 30-Day Beauty Broth subscription. Good for your complexion, your bones, and your booty. 
Get four quarts for $65.

*Valid for in-studio pick-up on January 4 only. 

7 BASIC PRINCIPLES: HAND PLACEMENT 23 Dec 2015

Hands

Lithe Method’s seven anatomically sound basic principles form the foundation of our Cardio-­Cheer-Sculpting technique. Because they assist the body in moving through our exercises safely and effectively, each one should be referenced and reinforced. 

Certain principles are uniquely tailored to Lithe such as our Lithe breath, pelvic alignment, and proper hand placement with our Higher Power band system. Some overlap anatomical principles in other movement disciplines. At Lithe, we teach these principles in our own unique style, but the anatomy behind them is universal.  

We've talked about breathing, cervical spine alignmentshoulder stabilization, ribcage alignment, and pelvic placement. This week we dive into hand placement. 

Hand placement refers to the proper alignment of hands on the mat and with Lithe’s Higher Power band system. When working on the mat, it's important to be mindful of hand placement during movements such as pushups and seesaws or anytime we work in a tabletop position. Ideally, the wrist crease is parallel to the front of the mat and your fingertips are spread wide. You'll hear your instructor cue to press into the fingertips and the base of the fingers, while suctioning the palm off of the mat. The goal is to spread the weight into the entire hand, while minimizing the pressure on the wrist.

Our Higher Power band system brings the perfect resistance load to the core, back, and arms. Working with too much resistance from above can cause muscular and spinal strain. Correct hand placement maximizes the impact of the band system and allows it to define the armpit, work the shoulder girdle, and isometrically work the rhomboids and trapezius.

The hand should be loose with the blue band in between the thumb and index finger. The palm faces down with the fingertips long and in line with the wrist. The fingers may close lightly over the band as you work to build strength, but the bands should never be held in a “claw” position and the wrists should never be broken. Incorrect hand placement causes excessive tension in the forearm, wrist, and hand and results in an imbalance in the muscles of the forearm.

Gloves are required for all classes using the blue bands. Your hands, forearms, and muscles surrounding the elbow joint (above and below the elbow) may hurt initially, but you'll gain strength with practice. It is better to drop the bands and take a quick break rather than fight through the movements with improper form.

Image via Antrim & Spruce Photography

SKINNY COLLARD WRAP: KIMCHI 23 Dec 2015

KimChi Screen Shot 2015-11-09 at 11.55.37 AM

Our Skinny Collard Wrap with Korean kimchi is back! It's spicy, organic, fermented, fat-free, and good for the belly. Koreans eat so much of this condiment (40 pounds of it per person each year) that they say kimchi instead of cheese when getting their picture taken. The reddish fermented cabbage dish is served at every meal, either alone or mixed with rice or noodles. It's part of a high-fiber, low-fat diet that keeps obesity at bay in Korea.

Kimchi is loaded with vitamins A, B, and C, but its biggest benefit may be its healthy bacteria called lactobacilli. It aids digestion and seems to help stop yeast infections. It may also prevent cancer.  

Enjoy cold. 
One serving ($10)  
Available today

WKND: MIAMI 22 Dec 2015

-2 Mia3Miami LITHE 1 Mia4 Mia5 Mia6 Miami1

 

Only one month left until we head to Miami! Today is the last day to book at The Standard's locked-in room rate. You can still book after today, but rates may fluctuate. 

 

Start off 2016 right by joining Lithe for a long weekend with Lauren Boggi that's designed to inspire confidence, reset eating habits, and transform your body (we're talking visible results). During Lithe WKND at The Standard Spa, Miami Beach, Lauren shares her whole life whole body approach to wellness with a multifaceted program complete with sweat, sunshine, and sustenance.

 

Named one of the nation’s “top core toning workouts” by Self and a “top party-ready workout for dance lovers” by Glamour, Lithe utilizes cheer-based conditioning to sculpt muscles, produce a high cardio burn, and reduce fat zones in 60 minutes. Our WKND experience incorporates a cardio burn, strength training, a balanced mindset, and lean, seasonal meals. Our morning workout is grounded and focuses on sculpting. Our afternoon classes are high energy and produce a cardio burn. Each WKND workout is 75 minutes and you’ll find the schedule below. 

 

We can’t wait to spend Lithe WKND with you in Miami! To reserve your spot, email bookmyretreat@standardhotels.com, or purchase here.

 

RT flight from PHL > MIA: http://goo.gl/flights/Bmo9

Curious about the food? Download Lido's menus.

 

Lithe WKND Class Schedule:
Thurs., Jan. 21

4–5:15PM Lithe Studio with Lauren
 
Fri., Jan. 22


8–9:45AM Lithe Beach with Lauren


4–5:15PM Lithe Studio with Lauren
 
Sat., Jan. 23


8:30–9:45AM Lithe H20 with Lauren (this is done bayside by the pool and in the pool) 


4–5:15PM Lithe Studio with Lauren
 
Sun., Jan. 24
8:30–9:45AM Lithe Beach with Lauren 


12–1:15PM Lithe Studio with Lauren
 
WKND Details:
January 21–24, 2016 details to if booked by Dec. 22:
3 nights single room starting at $1,674 per person
3 nights single room starting at $2,274 per person
*Room stay in standard medium type room (1 queen size bed)

*Room rates are subject to change as WKND approaches
 
Includes:
Classes with Lauren, 10 percent off spa service treatments (reserve by contacting The Standard Spa), and complimentary welcome Hamam Experience Bar. Airfare, transportation to hotel, room tax, sales tax, and meals are not included. We recommend you pre-schedule spa services as appointments are based on availability. A 20 percent service charge is automatically added.

 

Lauren Boggi via Dom

SUPERSTART WEEK! 22 Dec 2015

Superstart(2)

Home for the holidaze? Get a head start on 2016 and Lithe your a$$ off (literally).  From December 26th - December 31 take UNLTD classes for $50!  Perfect for anyone who wants to double (or triple up) during the most indulgent time of the year. You can reserve and take up to 3 classes per day. Lithe's cancellation policy applies, so please be courteous and remember to remove yourself from classes and waitlists if your plans change. Purchase here or call 215-545-5144.

SHE'S LITHE: CRYSTAL HAROLD 21 Dec 2015

Crystal Harold


What motivates you to stay consistent with Lithing? About two years after I first started Lithing, I had to have emergency surgery to remove a large ovarian tumor (thankfully benign) as well as the ovary. Because of the size of the tumor, the only option was a laparotomy that required about an eight inch incision through my abdomen. The initial days following the surgery were pretty rough because I had basically no abdominal strength. Basic everyday activities, like getting out of bed on my own, were difficult. I was out of Lithe for about six weeks, and slowly saw all of the progress I had made the prior two years go down the drain. I had less energy, didn’t feel great, and lost a lot of strength and muscle tone.

Going through that recovery process and witnessing how quickly you can begin to feel like crap if you are inactive, underscored the importance of exercise and physical fitness. As soon as I was given the green light, I returned to Lithe with a newfound commitment to making it a more regular part of my routine. I think my first class back was Weightless with Kim (and it was tough!). Since that time I’ve done things that pre-surgery I would never have thought I could do, such as completing a challenge or Lithing nine days in a row. My new goal is to make Varsity in 2016, and with the help of a crazy Lithe excel worksheet that fellow Lither Tabitha created and shared, I think I’ll be able to do it! As others have suggested, for me the key to being consistent is making it a non-negotiable part of my routine. A couple of years ago, I would come up with a plethora of excuses for why I couldn’t make it to class (and accrued about a million late cancels). Now, I just don’t even think about it. If I’m signed up for a class, I’m going (period).
 
When you've had a long day, what do you like to do to de-stress? When I get home from work, I immediately run upstairs and put on my PJs (even if I get home at 2PM). I also now make it a habit to turn off all electronics by 7PM (no cell phone, no email, no computer). This allows me to switch off work-mode and focus on my family (my husband and our dog Enzo). Hanging out on the couch with them and watching TV is the best stress relief for me. I also talk to my mom every evening.

What is the most rewarding aspect of Lithe to you? Getting stronger is definitely rewarding. When I first started, well really for the first year or so, just about every class was really difficult for me. The first time I took Thigh High, Weightless, Hipster (fill in the blank), I was tempted to walk out of class half-way through. Slowly but surely, I saw progress in my physical strength and stopped feeling the urge to leave early. Honestly, though, the most rewarding aspect is actually seeing the physical changes. I live in New Jersey and the only reason that I schlep across the Ben Franklin Bridge 5-6 days/ week is because this workout helps create major changes to your body.

If you were a Lithe class, which would you be and why? I wish I could say something fun like Freestyle because I’m so spontaneous and free-spirited; but no one has ever used those words to describe me. It would probably have to be Skinny Jeans because it is predictable – you typically know what’s coming next – and reliable – it’s always a good workout.
 
What is the first album you remember buying? My mom had a Karma Chameleon record by Culture Club. That is the first record that I remember listening to. I think that the first cassette that I purchased was New Kids on the Block Hangin’ Tough. I probably still have it somewhere.
 
What movie character do you most closely identify with and why? She’s a TV character – but Liz Lemon from "30 Rock." She’s nerdy, sarcastic, from Delco, has killer dance moves, loves the Eagles, and winds up having to play mom to her motley crew of friends. Liz Lemon is my spirit animal. When I would travel with my friends, I was the one everyone would come to if they needed a Band-Aid (because I always packed a first aid kit) or if it was late and they were hungry (I also packed snacks).
 

GIVE CHEER 17 Dec 2015

Lithe GIft

Give cheer in any dollar amount for all things Lithe.

Image via Antrim & Spruce Photography

7 BASIC PRINCIPLES: PELVIC PLACEMENT 15 Dec 2015

Pelvic Placement

Lithe Method’s seven anatomically sound basic principles form the foundation of our Cardio-­Cheer-Sculpting technique. Because they assist the body in moving through our exercises safely and effectively, each one should be referenced and reinforced. 

Certain principles are uniquely tailored to Lithe such as our Lithe breath, pelvic alignment, and proper hand placement with our Higher Power band system. Some overlap anatomical principles in other movement disciplines. At Lithe, we teach these principles in our own unique style, but the anatomy behind them is universal.  

We've talked about breathing, cervical spine alignment, shoulder stabilization, and ribcage alignment. This week we dive into pelvic placement. 

At Lithe, we reference three placements of the pelvis: neutral, imprint, and tuck. Understanding pelvic placement is essential for Lithing correctly, and pelvic placement is referenced and reinforced throughout our workouts. The three pelvic placements described here don't look identical on every body.

Neutral
Neutral refers to the natural position of the pelvis and spine. When the pelvis is in neutral, the pubis symphysis (pubic bone) and ASIS (hip bones) are on a level plane. The spine maintains its natural curvature. The spine is in its strongest position when its three curves are naturally aligned. We often work in neutral in order to strengthen and prepare the body for our natural, everyday movement. In neutral, the abdominal muscles and other muscles around the pelvis can be engaged. However the pelvis remains in its natural position.

You may hear instructors use the image of a martini glass balancing perfectly on the pelvis when in a supine position on the mat. Some exercises will always be performed in neutral. In others, neutral will be offered as a more challenging variation. For example, certain ab exercises that are typically performed in imprint can be safely performed in neutral by a client with superior abdominal strength.

Imprint
Imprint is an abdominal contraction resulting in a very slight posterior tilt of the pelvis. This tilt should only be 5-­10 degrees. The pelvic tilt should always be a result of abdominal engagement paired with breath. Imprint stabilizes the pelvis and protects the back during ab work and other exercises. When you think of the martini glass while moving from neutral to imprint, you tip the glass just enough that the contents of the glass spill towards your chest.

When in imprint, the tilt of the pelvis causes a slight lessening of the lumbar curve, however the back should not flatten into the mat. Imprint does not look identical on every body and will vary depending on individual spine curvature.

Tuck
In tuck, we take imprint a step further by engaging not only the abs, but also the large muscle groups of quads, glutes, and hamstrings (the fat burners!).

We only tuck in a few positions throughout our workouts. A few examples include during modified bridge/butt work, the standing wide second position, standing tall in liberty at the barre, and standing up in a lunge. The tucked position works our fat burners and stabilizes the pelvis, but it is not healthy for the body to constantly work in tuck. Most Lithers often try to work in an over-­tucked position. In an over-­tuck, the pelvis is unnaturally pressed forward, the lumbar curve is completely flattened, and the hip flexors shorten and tense. This may be a result of their experience with barre-­based workouts that promote a more exaggerated tuck or they may just be exaggerating the movement with the goal of increasing their burn.

Lithers also have a tendency to allow the chest and shoulders to collapse forward towards the pelvis during a tuck. This almost always happens when clients are over­tucking as a result of their spinal flexion, but may occur during a proper tuck as well.

Lithe instructor Meg G. in FP Movement in tuck via Dom

SHE'S LITHE: LAUREN CUNKELMAN 14 Dec 2015

Lauren Cunkelman

This week, we find out more about Lither Lauren Cunkelman!

What motivates you to consistently Lithe? The biggest thing that keeps me consistent with Lithing is being connected to the instructors and knowing that they’re looking for me at 6:00AM classes. I also run a fitness Instagram account (it’s not much), but it keeps me motivated. I post about my daily workout, foods that I eat, motivational quotes, etc. It makes exercising even more fun. 

When you've had a long day, how do you de-stress? I really love to be outside. Taking a walk, hiking, or even just sitting in the park is relaxing to me. In the city, it’s so great to people-watch and in the country, I love watching the animals interact. I’m a nature nerd. 

What is the most rewarding aspect of Lithe to you? The most rewarding aspect of Lithe for me is working on and hopefully perfecting my form. I’m a perfectionist at heart so when I can do all 30 reps without wobbling, keep my knees over my toes during squats, or rock out 30 push-ups in full plank, I’m beaming inside (and I know that I’m getting stronger in the process)!

If you were a Lithe class, which would you be and why? Illin’ is my jam. The CCS sequences get me up and awake early in the morning. When I leave I feel like a new (cooler) woman.

What's one thing that many Lithers don't know about you? I'm currently working towards obtaining my MA in Dance/Movement Therapy and Counseling at Drexel University. I believe that movement has the power to inspire and heal.

What is your go-to recipe to take to a cookout or potluck? I love wrapping veggies in foil and putting them in the oven or on the grill. There’s something satisfying about getting them seasoned just right and cooking them to perfection.

When you were in high school, what would you have been "Most Likely to ..." in the yearbook? I think I would’ve been voted most likely to save the world. I’m passionate about a handful of things and I try to make a small impact in someone’s life every day. 

FIT.HIP.FRIDAY GIVEAWAY! 11 Dec 2015

JuJu JujuSalon

TGIF! This week’s giveaway is from Juju Salon & Organics: A $50 gift card and $100 worth of products (Stinky Girl Beauty Co. hair powder, Max Green Alchemy shampoo and conditioner, and Supergoop sunscreen and 100% pure hand cream). 

Juju has been the area’s leader in eco-chic, sustainable, all-natural and organic beauty care since 2005. Juju was the first salon in Philly to use safer natural alternatives to conventional hair and beauty products. These ladies truly live their mission to embody, promote, and facilitate a healthier planet and sustainable practices. The owner Julie is also a dedicated Lither. Have you seen Lithe instructor Elizabeth Tomkins? She just had her hair colored there and says, ”I tried Juju because I wanted organic hair color during my second trimester of pregnancy. The whole experience was wonderful and Riley made my hair look better than I thought possible. Juju is the only salon I've tried that's gotten the color right on the first try. I can't wait for my next appointment." 

For a chance to win, please tell us what your favorite Lithe workout is below. 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!

*Juju is also extending a 15% discount to the Lithe community on all services throughout the month of December. 
 

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