fithiphealthy

PUSHING THROUGH CHANGE.

Most women come to Lithe with the desire to change their body and become the best version of themselves.  When developing new workouts, my main goal is to increase your lean muscle mass, decrease body fat in your female fat zones, keep you interested and make you happy.

We focus on increasing your lean muscle mass because that is a major catalyst in decreasing your fat. We achieve this through cardiovascular resistance training via Lithe's Cardio-Cheer-Sculpting®.  And boy, does it hurt at times.  Have you ever heard the saying, “What doesn’t kill you, makes you stronger?”  At Lithe, most of you learn how to push through your pain and allow it to help you gain strength and earn the results that you're striving for. 

Many of you become frustrated, call your instructors crazy or stop when an exercise becomes painful – not injury pain, but the burn that occurs when you are fatiguing your muscles.  It is SO important that when you feel the burn that you “push through it” by continuing on for a few more reps.  Breathe through it, because it's at that exact moment when you're creating changes in your body.  Your metabolic state begins to increase your lean muscle and burn the fat right off your thighs. 

If you never change your diet for the better and do the same workout everyday (with the same modifications) and never push through the burn or leave your “comfort zone," you will never see change in your body. So, in light of the fall challenge, make it your goal to channel that pain and strive to get in 1 or 2 more sets, OR - hold that half plank for one more breath! 

Images of Lither, Sayeh Hormozi & Lithe Instructor Meghan Grauzlis via Dom

TOE CURLING!

 

Many Lithers complain about Metatarsal (the long bones in the forefoot) pain when we curl our toes under in Short Shorts and Hot Legs.  Remember that you shouldn't be pressing the top of the foot into the glider or the floor and you shouldn't have any 'weight' in that foot/leg that is doing the sliding.  You should be working as if you're carrying around a dead, paralyzed, weightless leg.  All of your weight and work should be in your standing, working leg. 

The purpose of curling the toes under assists us in not using the sliding leg - It allows us to really work the standing leg and our core in opposition to the way that we usually work the the leg (flat or in stiletto).  It also helps to stretch out and elongate the muscles around the ankle, shin, metatarsals, calf and hamstring. 

Image of Carrie Gero curling her toes under in Short Shorts via Lauren and anatomy image via ADAM.

PROPER LUNGE FORM.

For fantastic results, remember to focus on your form when you're at the barre!  Check out Carrie demonstrating improper lunge form on the left and proper lunge form on the right. First and foremost, make sure you're not too far away from the barre.  Stay vertical, keep your shoulders depressed, arms long, heart lifted, ribs aligned over hips, pelvis and spine neutral and knee directly under hip. 

Image of Lithe Instructor Carrie Gero via Lauren 

BEES KNEES.

 

Lauren,

Ever since I've started lithing I've been experiencing pain in my left knee, I can do some things but not all. I especially have problems with lunges and jumping. I get very frustrated with myself and I feel like I am cheating myself a good workout when I only do a few lunges at the barre. I can do it all on my right side. Do you have any suggestions on what to do about the pain so that I can get through a workout?  JR

Hey J! 

So sorry to hear about your knee.  I know how frustrating that can be.  I'm no doctor, and you could possibly have an injury or "runners knee," but it sounds like your left leg alignment may be off when you're doing barre work. We often see people work too far away from the barre or squeeze the ball too hard during squats which causes the patella (knee cap) to track out of alignment laterally.  Try to pay attention to what your left foot and knee are doing while you're at the barre and/or jumping.  They should be aligned parallel.  Are they lateral or medial? 

With Lithe, the body tends to become stronger from the extremities first, then, to the interior core. As your core becomes stronger (your core is the area from your nipple to your knees), it will free the load from your feet and lower leg/knees.  Beginners tend to work from their feet/lower extremities instead of relaxing them and working from the center. Also, try not to think of liberty/lunges/barre work as "leg work."  You want to lift from your center, engage the glutes and "pull up on your kneecap" so that you engage the quad and track your patella properly. This "pulling up on the kneecap" action also takes the weight off of the feet and lower leg.

Also, you've probably worn sneakers your entire life while working out.  Sneakers really prohibit the foot, ankle and calf from working like we work them while Lithing.  Barefoot training is a totally different ballgame and in the beginning, your feet, ankles and knees are weak.  Good news ls, you and your feet/knees/lower leg will become much stronger. To ease the pain in the meantime, I would stay on a mat, stay flat-footed during lunges and ease your way into stiletto over time (or never). 

Don't rush your progress-staying flat-footed is way better than injuring your knee, overcompensating with another part of your body, overworking your muscles and pushing to hard.  Listen to your body, modify and see your MD/PT if it keeps bothering you!

Image of Lithe Instructor, Nicole Sewall via Dominic Episcopo

LITHE ON A BUDGET!

Hello!
I am a new-ish Lither; I started going to classes the end of May. I was introduced to Lithe through the LivingSocial deal and planned to only take the 5 classes due to money restraints. Of course after the first class I was hooked and have since purchased two 10 class cards and the Rue La La deal.

My only issue with Lithe is, and I'm sure you've heard this before, the cost (I should note that I do think the classes are worth every penny). Judging by the amount of full-blown Lululemon outfits worn in the studios ;), most of your clientele seem to be, perhaps, a bit on the wealthier side. I unfortunately make a meager salary...however I really love taking the classes, so I'm struggling with how to budget in order to continue on.

Have you heard from other Lithers who are in a similar situation? I'm wondering if you have any budget-friendly tips to share with your readers which could ultimately result in more "fun money"...ie. more to put towards a healthy lifestyle. Just thought I'd drop you a line about this!  Thanks,  Jenna


I've been there!  I remember trying to pay for two studio rents/expenses, my own expenses and also trying to stay as healthy as possible so that I could have the energy to teach 20+ classes a week (because I had to).  Most of the instructors and I agree:  Make your own brew, shop at Whole Foods sparingly and visit those farmers markets!  I recommend purchasing the Rulala & Living Social Deals (they are a huge help!) and participate in our Twitter Tuesdays (you'll have more of a chance to win free classes since there are less participants involved).  Here's the fitness formula:  Take 1-2 Lithe Classic classes a week (Skinny Jeans, Split, Sculpt) to build your Lithe muscle structure.  Then, try to remember our wide second, push-ups and Method Abs sequences.  On the days that you're not in the studio, stay active five days a week by walking, running, Hotstepping outdoors...keep moving and pepper in those sequences!  Enlist a buddy.  We have a wonderful community of women that would probably love to partner up with you (it will keep it fun, keep you committed and feeling like you're involved in the Lithe community).  I promise that it will work!  -Lauren

When I started lithing I had to get rid of cable to afford it. I also didn't eat out as much because 1. It was healthier for me to cook 2. Better for budgeting. I know people who've gotten rid of their parking garages and now park their cars on the street. Shopping less too!  I learned to put $200 in my budget for necessary things so I wouldn't spend it. The monthly unlimited is the best deal ESP if you're going more then 3-4 times a week. It'll teach you not to cancel or sleep in on classes too so you'll get more for your buck.  That's my experience as a client. I know a lot of us have made sacrifices because we all can't afford it but make it work. Let me know if you have any questions. -Jess

Some things Brian and I do: Join a CSA, cut back on eating out, buying lunches (bring your own), making your coffee at home instead of buying it, cooking more (use leftovers for lunch next day), buy grains in bulk at whole foods, setting up a monthly budget including bills & spending money is crucial, eliminate and unneeded spending on magazine subscriptions, etc., walking when you can instead of taking a taxi or paying for parking. It all adds up quickly!!  -Steph

You are not alone - but I find that once you adopt the the Fit.Hip.Healthy lifestyle you find yourself saying no to the high calories, high sugar, high dollar lattes, cook more meals instead of eating out (or ordering in), etc and the money saved just goes towards the Lithe class cards. -Anne

You're definitely not alone!  Many of us go through the money factor with Lithe and go back and compare it to our previous workouts, trainers, home gyms and specialty gyms but find our way back...(it's worth the creativity, instruction, motivation,support, feeling and results ).  After lithing for a while we tend to lean towards a healthier life style in general which equals spending less $$ in areas you did before.  I say skip Starbucks or your favorite coffee shop during the week (make your own brew) and treat yourself after your favorite lithe class on Saturday!  Buy select items @ whole foods and the rest from local retailers, fruit stores and farmers markets perhaps!  When friends & family ask what you want for b- days and special occasions = lithe gift cards!  Give psychotherapy a break = an alternative may be work-it-out at lithe ( awesome for the mind-body-soul).  Check your insurance!  Some insurance plans give their members money back or discounts if they workout! -Bari

The only advice I have is "make health a priority" -- by this I mean, bump "Lithe class" up on the budget list of priorities and triage by sacrificing in other "lower priority" areas like cable TV, clothes, going out to eat/drink, buying coffee/water out.  For example, I saved $50 a month cutting back on the cable package I had, $50 a month making my own coffee at home and nixing the Starbucks habit, and I make it a rule never to buy my own alcoholic drinks when I'm out (saves me calories & cash)!  Little things like that really add up.  I'm not sure what kind of budget she's working with, but there is almost always a way to make something you really want to do happen -- just have to make sacrifices and get creative. -Melissa

I definitely struggled with this when I first started taking classes. In fact, I looked at it as part of my budget--not an additional cost, but depending on how much I was spending on Lithe per month, I forced myself to reduce spending in other areas; in essence, it was about prioritizing. If you're not ready to take the monthly unlimited/$200 commitment, which seemed crazy to me as well (before I understood the important place it had in my life), you might consider getting at 10-class card.  I added on one or two classes to my regular workout/cardio regimen, which worked for my weekly/budget at the time in that it meant I had one less dinner out with friends, or limited the number of glasses of wine I had while I was out (which ultimately helped me reach my fitness goals faster). I did this for about 6 months, and loved lithing more and more each time. You might consider doing this, and then scooping up deals whenever they are available. I also asked for lithe classes/gift cards as gifts for birthdays and holidays, which got me through most of the first year of taking classes (before getting a raise :-)  As a reward for myself for reaching a work goal, I treated myself to a monthly unlimited pass. It became my own mini-challenge--I wanted to make sure I maximized the pass by using it 6 times a week while still pushing myself to stay within my budget. I still maintained my monthly budget, but I sacrificed other things. The beauty of it was that it ended up not feeling like a sacrifice--I was living healthier, eating better, and was more balanced. After staying within my budget and realizing I could do it, spending the money each month felt far less drastic (especially after doing the math and realizing how little each class was actually costing me). I'm not sure this is helpful--but I know for many who work in nonprofit, it's all about prioritizing our spending money (and knowing that over time, your salary increases and things don't feel so hard). Many of my colleagues and friends from grad school would NEVER spend $200/month on fitness, but eat out/shop/pay more in rent/etc. more than I did. I know all of this is pretty obvious, but maybe the fact that you're not alone will help --I have heard so many girls in the locker room over the years say things to the effect of "I don't spend money on clothes, or eating out, but I do spend money on my hair and my workout..." etc.  -Gerri

If you are buying class cards set aside $50-$60/month so you have the extra cash on hand when it's time to purchase a new card. Make a list of everything you purchase for a month & it will give you a great idea as to where you can start saving. Seemingly 'little' purchases add up over a month.  -Krista

I started lithing when I was a resident, so both meager on time and money so I understand what you are going through!  I think it's important to budget and really plan everything, including money.  If going out with friends, go to places with specials or happy hours. Or do a potluck dinner and share leftovers!  I prioritized what activities I really enjoyed. So I don't love going to the movies and am willing to sit that out. So try to figure put what you can live without entertainment wise.  Lots of places offer student discounts, make sure you ask. (including places like j crew and club Monaco).   I was someone who couldn't lithe regularly with my schedule, and so if I was lithing less than 3 times a week, the 30 class card makes the most sense. An then I'd do other workouts on non lithe days. If you think about that it's less than $20 a class (which you could spend on dinner it doesnt seem so bad). Do pushups and see saws at home on off days!  I use mint.com religiously and budget my months beforehand, and try to plan for expenses.  -Anna Marie

I feel your pain! Sounds like you are committed to fitting Lithe into your budget, but sometimes easier said than done. Mint.com is a great money website I use to budget and track where every dollar is going. It that's too much, just start writing it all down for a month - knowledge is power, you would be amazed how a dollar here and there adds up. If you use online banking I think automatic savings plans really help too - you can make one for Lithe! Be a month ahead of the game. For me, the $$ towards my savings comes out of my checking into special accounts right after our paychecks are deposited. It makes it a no brainer and like the $$ was never even there. This next one may be a little over the top for you but I'm a bit of a finance nerd. I've read helpful books by Suze Orman, (Young, Broke & Fabulous is great), Dave Ramsey (he uses an envelope system) and Jean Chatzkey to name a few. I believe when you understand more about your $$ it's less intimidating and easier to make smart choices. Good luck! - Heather

Images of Lithe Instrucotrs via Dom

SHAKE IT UP.

Lauren,

I get so shaky during class.  It's so embarrassing!  Anything that I can do to curtail it?  Am I missing something in my diet? 

Thanks, CP

Body shaking? Don't change a thing!  Keep it up and challenge yourself!  Shaking and quivering means you have worked your muscles to muscle exhaustion and this is where the muscles really start to change!  This should happen often with your Lithe practice.  I create and choreograph our workouts so that you achieve muscle exhaustion in every class (it's the reason why we work to the magic number 30).  Work towards that shake, revel in it and be inspired knowing that you're becoming stronger and transforming your body!

Image of Lithe Instructor, Brooke Holloway in Lithe's Hotstepper Dress via Dom

 

GOING SLEEVELESS?

 

It's summertime!  Not ready to bare arms just yet? Want to know what Lithe exercises and workouts burn arm flab fast? All of them do!  All of our classes target the dozen-plus muscles from your wrists to your shoulders but if you want to really up the ante, try Arm-istice, Wings, Sleeveless, Sculpt, Waspie, Higher Power & Step Rally! 

Image of Lauren Boggi Goldenberg via Dom

BAND HAND FORM.

I highly recommend taking our band classes.  Like our workout, Lithe's Higher Power Band System is a true multitasking prop.  It really defines the armpit, dynamically works the shoulder girdle AND works the rhomboids and trapezius isometrically while stretching pectoralis minor and major.  They shape the body to absolute perfection-All the way down to your hips. 

We see a lot of funky band hand grips at Lithe.  What's best for the hands, form and proper total body muscle development?  You'll  learn proper hand placement in your Immersion and Lithe 101 classes.  Resist using the Squeeze, Claw and Broken Wrist grips (shown above).  Try your hardest to place the band between your thumb and forefinger and work with your palms facing down so that you can really attack the correct muscles of the arm.  In the beginning you may feel a bit of soreness in the muscles of the thenar eminence and transverse ligaments where the thumb and wrist meet.  That soreness will go away within 4-6 classes. 

I had Carrie work without gloves so that you can really see her hand and wrist here.  In the top 3 photos, you can see how the workload is being taken by the fingers, wrists and forearms - There's so much tension, even Carrie's tendons are popping!  In the bottom photo, her hands and her fingers are loose, and her palms face down which transfers the work evenly throughout the arm and even into the armpit (good bye pit fat!) and down through the back and the waist.

Image of Lithe Instructor, Carrie Gero demonstrating improper and proper hand form.   

CARDIO-CHEER-SCULPTING®.

 

Q:  Is Lithe Cardio or strength training?

A: It's both!  What we do at Lithe is called Cardio-Cheer-Sculpting®. We know that each Lithe workout is a bit different from the rest.  All are total-body workouts-each with a unique focus on a certain body part/area.

I create and choreograph each Lithe workout to be the best of both worlds for incredible results.  We use aerobic cheer based cardio along with light weight (nothing beyond 8-10lbs) and 12-15 lbs of resistance via our Higher Power Band System® to produce a high cardio burn, dramatically change your shape and burn the fat that sits on top of the muscle. Our Cardio-Cheer-Sculpting® technique also offers an endless variety of aerobic cardio and sculpting movements that are changed and evolved often which prevents boredom and body plateauing.

As many of you know, cardio is a generic term used to describe any exercise that targets the cardiovascular system. Most people equate cardio with the boring hamster type equipment at the gym.  Most of our cheer/dance cardio segments (also called circuits) never last longer than 20 minutes at a time. Our proprietary combo of light weight training, resistance from above and cheer based cardio (with or without the bands) burns calories and builds the lean muscle mass necessary to boost your metabolism.

Doing the same Lithe class/workout over and over again for months on end?  We always tell you to mix it up!  If you mix up your classes and utilize our Higher Power Band System (don't be afraid of the bands!), you'll never have to worry about boot-camping yourself, overuse injuries or becoming "bulky," because you are getting the perfect amount of resistance from above AND fighting gravity to challenge the muscle and elevate your heart rate every time you Lithe. 

When our more traditional, slower-paced, Lithe Classic “strength” workouts are performed with the correct timing (Think Sculpt, Skinny Jeans, A-List Abs, Thinny, Wings, Waspie, Split or Sleeveless), form, precision and intensity they also really get the heart rate up and train the cardiovascular system just like our aerobic cardio workouts (Think: Hot Legs, Skinny Mini, Spirit, Hot-stepper, Higher Power & Twiggy). 

'What the Bulk' Images of Lithe Instructors, Bari Rosenthal, Lauren Boggi, Elizabeth Sturgis, Nicole Sewall & Krista DeNofa via Dominic Epsicopo. 

GET CLOSE & LEAN BACK {RE-POST}.

Here's an oldie but goodie from March 2010:

Hi Lauren,

I took 3 classes of the Immersion and now I'm taking regular classes and I'm loving it!  I must admit that I don't understand what you mean when you stress leaning back at the barre and I really want to make sure that I'm doing things correctly.  I feel like I'm going to fall!  Can you explain?  Thanks, MC

Sure, great question!  As you know, barre work is not leg work...It's TOTAL BODY work and form means everything when it comes to getting the results that you want with Lithe and preventing injuries due to poor alignment and technique.  Many beginners, or beginners who have not taken the Immersion or not enough Lithe 101's, tend to stand too far away from the wall, bend their elbows, lean forward and travel toward the barre when they Lithe- instead of leaning back with straight arms and maintaining a vertical alignment. 

Remember that you should be lifting from the heart, using your postural muscles and lats to open the chest and pull your shoulders back and down (which really works your core).  When you fire up from a sumo, squat or curtsy, you should not be traveling towards the barre, you should be traveling vertical and back.  When we tell you to lean back, try not to move your feet back...keep them right where they are and lean your body back.

When you stand too far away from the barre and lean/travel into the barre while you're working, your knees tend to go over your toes, your abs are blown out, you're training round shouldered and your alignment is out the door.  Check out Nicole in perfect barre form, above.

Image of Lithe Instructor, Nicole Sewall in Fabu-legs via Dominic Episcopo