171 posts categorized " Classes "

STEP-RALLY (OUTDOOR) 18 Sep 2014

STEPRALLY

Our newest outdoor workout is inspired by my days as a Gamecock Cheerleader.  We'd run, lunge, and work our entire bodies utilizing USC's Williams Brice Stadium.  Stay tuned, this Lithed-up, Philly-born workout will appear on the schedules next week! 

Image of Lauren via Katie K.

HI-TOP! 9 Sep 2014

Hitop

You've never worked your abs like this before! Put on your Hi-Tops and hit the floor. Hi-Top is a total-body workout with a focus on the abs, back, and upper body. We're talking visible abdominal results within 24 hours, post-class. 

Are Lithe's Hi-Tops ($25) required to take the workout? No, but we highly recommend them for the best experience and maximum comfort. Our Hi-Top socks were made for the workout. They are thick, slippery, and provide extra cushion for the ankles, feet, shins, and knees while allowing your ankles to breathe (Bonus: they also look great with Hunter boots!). Our Hot Legs socks are available to borrow through the end of September, but their looser, un-padded knit does not allow for maximum comfort and glide. We recommend DIYing with a pair of thick ski socks.  

Images of Lauren Boggi wearing Lithe's Hi-Tops & Onzie via Katie Kempf

SIDELINE! 4 Sep 2014

Sideline

Be aggressive, lean machine! Take charge of your results this fall with next-level Lithe. Sideline is a total-body workout that is a perfect blend of booty-popping cardio and our signature Vertical Band Sculpting™ CCS with Pom bands. Gloves recommended. Perfect for newbies and vets. 

Image of Lithe Instructor, Meg Grauzlis in Free People Movement via Dom

THE PSY.D OF RAH! 28 Aug 2014

RAH!

Rah IS different. It’s supposed to be. The fact that this evokes such a colorful range of emotions from those who take it makes us giggle with glee! Why?! Because… that’s the point!  We want you to react!

Rah was born out of the following paradigms of influence: somatic psychology (the process of using the body to heal), neuropsychology, self-hypnotism, and movement therapy via Cardio-Cheer-Sculpting.

The targeted goals of this workout are three-pronged:

# 1: Feel. React to stimuli with emotion. Reflect on your recent past and attach an emotion to it. How do we facilitate that? By giving you an experience that activates this internal process. This is why we use the words we use. It’s supposed to be jarring. It’s supposed to feel slightly uncouth. Did you love the class? Are you incredibly fearful of it now? Did you absolutely loath the entire experience? Doesn’t matter either way because ultimately, the objective has been achieved.

We as a society, but women in particular, are conditioned to keep our emotions at bay… to stuff them down deep inside because “there’s no room for that ‘stuff’ in/ at / during _______(fill in the blank).” We may walk around not fully connected to our emotions. When a colleague asks you, “how are you?” What is your response? Is it genuine? Honest? When you say, “I’m fine, thank you! How are you?!” do you really mean it? 

#2: Affirm. The phrases we use are affirmations, or positive statements that paint a mental picture of how you want your life to be. Specifically, we are promoting self-love. A lot of how we feel about ourselves is held outside of our conscious awareness (it’s actually an adaptive feature of the human psyche). This also means that it is hard to reach! Affirmations, with repetition, help re-program this part of the psyche. This is why we say what we say in class, and repeat it several times.

The science behind this is simple: the body reflects mind and mind reflects body. They are connected. If you work with the mind, you affect the body. This, we know, that’s the usual direction, and pretty much a major premise in psychological science. BUT, what we don’t consider as often is that this process is BIDIRECTIONAL. This means that we can also work with the body to affect the mind! It is a mechanism of mutual feedback. Strong body, strong mind. Happy body, happy mind.

# 3: Empower. This comes directly from a 2009 study by Leseho & Maxwell who set out to answer the question, “what do women want?”  They found that, universally, want to: feel a sense of independence and freedom (“we are powerful!) the ability to cope with stress (“we don’t give a…”),  appreciate their bodies (two CCS sequences instead of one? You’re welcome, ladies…), embrace their femininity (“I’m hot!”), express emotion (“Stop, *****!”) feel whole, and feel grounded.

This class should be a cathartic release that transforms your emotional state to promote health and psychological growth. Not to mention you are getting a crazy good work-out. And guess what? Yelling while you Lithe not only increases your core strength, makes the work-out more intense, but it will, with time, improve your lung capacity.

Are you Rah-shy? Does the thought of “cheering” while you work-out make you want to run for the hills? No! Come back! You don’t have to yell! It’s just for fun. It’s optional. Try not to take it too seriously! At the end of the day, this is your hour. Modify! For example, if you are uncomfortable in stiletto at the barre, you work flat-footed. It’s all about YOU and what works for YOU. Just because the instructor cues for stiletto doesn’t mean you have to conform... If a particular chant makes you uncomfortable, try a modification; use a different word! Or maybe you just choose to double-jump-plyo your heart out and not chant at all. It's all about what makes you comfortable.

One of our missions at Lithe is to challenge you, so that you never stagnate and never plateau. If someone has been coming to class for a while and working flat foot, I might challenge them to try out stiletto. This is how we grow: by pushing ourselves and taking chances. We talk a lot about pushing ourselves physically to get through these workouts. Why? Because that’s the point and that’s how you see results. Do the same thing for your mind. My personal challenge to you is to push yourself to move beyond your mental comfort zone. Come back and take it again, see how different instructors put their own spin on it. Give it a go. Yell your heart (and lungs) out… What do you have to lose?

So step outside your comfort zone. Really step outside of it. If you can, chill there for a second. You might just find that your comfort zone is bigger than you thought. Above all else, take comfort in knowing that there is a method to the madness. A Lithe Method, to be precise. 

Image of Lithe Instructor Annette Kaplafka via Dom

LITHE BEACH! 15 Jul 2014

LitheBeach

Looking to fulfill your outdoor workout requirement for the #LitheEndlessSummer Challenge? We have a new option!  Lithe's highly-touted beach workout based on our Lithe Escape philosophy is now available on the east coast!  Join Lithe Creator, Lauren Boggi for a 90-minute workout in Avalon, NJ on 61st St.  

When: Saturday, July 19th @ 8AM & Saturday, August 2nd @ 8AM

Where:  61 St. on the beach

Wear: A supportive bathing suit, and sunscreen

What's it like?:  surprising, challenging, empowering, rock-your-world amazing, and fun!

Bring: water, sunscreen, yoga mat (or a towel), a towel for drying off, and a snack

We supply: enthusiasm, inspiration, the workout, and drinking water

Cost: $40

Sign Up: when purchasing on Mindbody, select "Lithe Beach" instead of classes, then schedule on the Rittenhouse scheduler.  

Disclaimer: no public facilities are available before 10AM.  Please utilize a public restroom (Wawa is on 27th St.) prior to class.

Image of WKND Lithers via Lauren

MONDAY'S PLAYLIST 14 Jul 2014

Thinny

Good morning, Lithers! Ready to get this Monday started? Today is abs day at Lithe, and it's also the first day of our #LitheEndlessSummer Challenge.  I'm sharing one of my favorite play-lists for Thinny, which also works for all of our CCS Sculpting ab workouts.  Enjoy!

N.E.R.D. – Hypnotize U
Elliphant – Everything 4 U
Mr. Probz – Waves - Robin Schulz Radio Edit
Miike Snow – Animal - Mark Ronson Remix
Gorillaz – On Melancholy Hill
Gorillaz – Feel Good Inc
Joss Stone – Super Duper Love
Talking Heads – Psycho Killer
Foster The People – Pumped up Kicks
Coldplay – A Sky Full Of Stars
Nico & Vinz – Am I Wrong
Empire Of The Sun – Alive
Ed Sheeran – Sing
Rihanna – Pon de Replay
Bell Biv DeVoe – Poison

Image of Lithe Instructor Annette Kaplafka wearing Pearl iZumi via Dom

LITHE-BUILT 24 Jun 2014

Lithe's RB

There really IS a method to the madness.  Build your body with the bones of Lithe: Higher Power, Waspie, Pom, Twiggy, and Skinny Jeans/Sculpt.  It's what we're made of.  Want to get Lithe?  Dig your heels in and repeat...

Image of Lithe Instructor Rachael Bridgens via Dom

 

SAYEH'S LIVING RAH! 11 Jun 2014

Sayeh

Rah!

What you need: Wrist Bands! Gloves!  
Props: Twiggy Bands (velcro around your wrists), Higher Power Bands (blue bands)
Clothing Considerations: Anything goes clothing-wise in this class. If anything, I would consider a tank instead of a t-shirt. There's lots of arm swinging, and you may be more comfortable without sleeves restricting your movement. 
Sweat Factor: Cruella de Sweats-ville. You won't be drenched, but you also won't be pretty. 

Like all new classes when they first pop on the scene, Lithers have been digitally lining up weeks in advance to take Rah. As a result, I've been patiently chasing it around the schedule since its arrival, waiting for an opening, until last night when I finally got my chance to experience the hype first hand. 

I assumed from the name that it would be CCS heavy, but otherwise, I had no clue what awaited. I love this because I find that class goes by so much faster when you don't know what's going to happen next. It's the classes I know well that fill me with dread because I know exactly what awaits me in every series. 

Before we began, Tif gave us a pep talk. Telling us that not only were we about to embark on a nonstop cardio ride, but that we should think of the next 60 minutes as our time to release and basically shout shout let it all out like Tears for Fears. She told us that Lauren wanted us to think of the cheers we would be doing as a way to express our inner voices--and let go of our day and our stress. Having had an incredibly challenging couple of months, I was totally on board for this concept. 

We began the class by doing a Spirit Circle, which includes 30 reps of the typical moves we do in most high cardio classes--jacks, reach and pulls, scoops--the works. I have to be honest and say I usually hate when we do 30 of anything in a row--especially in cardio. Not only is it incredibly challenging for me, but I find it hard to stay focused because the repetition can feel monotonous. But, something about the energy and sequence of the moves in Rah didn't feel that way, despite doing 30 of each before moving to the next. From there, we launched into an incredibly fun and challenging cheer sequence that had us doing jumps, cheerleading arm moves and Sleeveless 2.0-like beat boxing. I was a bit all over the place, but I really liked it and couldn't help but smile during this part. 

From there, we grabbed the blue bands (in addition to the Twiggy bands) and doubled? quadrupled? up on the resistance to do some lunges and sculpting exercises that you'll find familiar, yet uncharted due to the extra effort required by your core to manage all the extra weight. This series also included a move that I'll leave as a mystery. Suffice it to say, it had most of us shaking our heads in disbelief. Something I find happens, at first, when Lauren pushes the envelope with new choreography. A move that inevitably evolves, for me, to become the yard stick by which I measure myself in that class. Something that results in that...Oh Mah Goh I just DID THAT moment--which I live for in Lithe. I'm not sure I'll ever get there with this particular move, but many ladies were killing it around me so I was definitely inspired. I will say that it requires some flexibility and makes you feel like you've been tossed in the air and are striking the pose at the top of a cheer stunt. Which basically rules--if you can get it right. 

Then back to the CCS and the great cheer sequence, this time broken down, and adding the words to the cheer. The curse words. Yup. You CUSS, as we say in Texas. Now, I know some people feel some type of way about cursing. I totally get it. It can be considered offensive and crude. For sure. I have even found myself a little jarred when overhearing a barrage of F bombs dropping between two ladies perusing the same rack as me at Marshall's. However, I'm a total hypocrite, because I simultaneously find little in this world more delicious than cussing. Sometimes nothing quite captures what I'm feeling like a good expletive. Sometimes I just don't feel a release until I just drop some profanity. Call me inelegant. I deserve it. 

So, when Tiff told us the perhaps controversial? words to our cheer,  I felt a combination of mischievous joy and a bit of disbelief. Topped that off with feeling a bit awkward yelling them out (while trying to stay coordinated) in a room full of strangers. But, I went with it, and when I could get it together, I thoroughly enjoyed screaming 'I don't give a SHIT' (my favorite) while I jump-jump plyo'd. 

If you are comfortable in your own skin or really want to get there, this may be just the class for you. Not only will you burn a ton of calories with the nonstop cardio, try movements that are new and challenging, you will (if you let yourself) release some pent up emotions and hopefully leave them behind in the studio. Hope you go for it!

See you in class!

 

 

25 THINGS! {BY SAYEH} 24 Apr 2014

  Coleen

I could write my own 25 things about this week’s feature instructor, Colleen McNally. Among those 25 things I would include that I look forward to her classes, how infectious her energy is, how she pumps me up by getting louder at just the right times, and shouting things like YOU’RE SO STRONG, right when I’m about to give in to the burning desire for a break. I’d include how she always seems to pick the right playlist, how the volume is just high enough to keep things up-beat, and just low enough that I can hear her cues. I’d say that she reminds me of a beautiful elf from a Lord of the Rings Movie (this is a compliment!), and that you can tell she enjoys teaching and how that shows in my new favorite class: Colleen’s Sleeveless 2.0. I hope you enjoy finding out more about as much as I did.

  1. I am 31 not 24. Ladies, you are the sweetest.
  2. I have 2 calendars to keep my life straight. One in the kitchen so I can see it constantly and the one on my phone. I’d be lost without them.
  3. I despise being late. That being said, I’m either really late or really, really early.
  4. I have a son. His full name is Maximillian Ryan McNally. He’ll be three next month.
  5. I delivered my son naturally. Aka no drugs
  6. Nothing makes me feel more strong and sexy than a full plank push-up.
  7. My dream life would be to sell everything I own and move to somewhere warm and tropical near a beach, and to live minimally and shoeless. I hate shoes.
  8. My biggest fear is roller coasters. I went on one once to face my fear. I hyperventilated and threw up.
  9. I have really bad vision. My eyes are a -6.75 and -6.0.
  10. I was in college for 7 years but not because I was failing. I started community college when I was 21 to get some core credits done. I applied to Temple University for Dance my third year and was rejected. So, I decided to keep at it and the following year I was accepted into Temple. Once I got there, they wouldn’t let me take my dance composition course out of sequence. That added on another three and a half years. Even though it was the hardest thing I’ve ever done, I learned so many different things in those 7 years. Painting, pottery, drawing, art history, psychology, spanish, and dance to name just a few.
  11. I was vegetarian for 12 years, vegan for 2. I started eating meat again in November. Now when I open my fridge, I can’t help but laugh at all the meat.
  12. Some of my favorite movies are Bring it On, Labyrinth, A League of their Own, and Mean Girls. Sometimes I quote them in class to give you ladies a little boost of motivation.
  13. Growing up, I watched a lot of documentaries and National Geographic Shows that explained the cultural or aesthetic reasons behind tattooing and piercing. I was obsessed and my parents knew they were in for it. So, when I turned 18 my mom had the foresight to take me for my first.
  14. When I was a little girl, I would almost always fall down the steps in front of my house around Easter. In most of my Easter pictures, I have a scab on my nose.
  15. I was named by a drunk man. My mother wanted to name me Brooke but her sister took it for her daughter. So my parents were at a loss. My dad wanted to name me Grace Kelly because he thought she was the most beautiful woman alive. My mom didn’t care for it. They were at the VFW one night and one of our family friends said, “Well what about Colleen Grace?” There it was...my name.
  16. I’ve been on a year goal with physical fitness. My main focus is consistency.  I can go really strong for 3 months then I burn out and have to start all over again right when I start to really see results. So i changed my attitude and decided to be more gentle and true to myself. I am a single mother with two jobs and some days fitting in everything is impossible. Do or die is no longer my main approach. Instead, I get more sleep and work consistently toward my best results by the end of the year. It has made all the difference.
  17. Early in my pregnancy, I was crazy about cereal. At one point I looked in my cabinet and I had 6 boxes of cereal. Not the healthy kind, but Cinnamon Toast Crunch, Lucky Charms, Crunch Berries. Roasted peppers and cooked vegetables grossed me out. My other obsession was ice cream. That one stuck. I am so OBSESSED with ice cream. Cookies and cream is my favorite, half baked by Ben and Jerry’s, anything at Franklin Fountain, Little Babies, frozen yogurt...whatever you name it. Nothing beats that cold, creamy, yummy goodness.
  18. I love coffee. Sometimes I dream about my morning coffee and rush to bed so I can wake up and have it. Last spring I did a 3 week cleanse sans caffeine. At first I wanted cheese, bread, ice cream, sugar, anything. By the end, I almost broke the entire cleanse for that morning cup. All I wanted was that coffee.
  19. I went to Catholic School for 12 years. In that time, I played piccolo and flute, was in the theater department, literary magazine, and a cheerleader.
  20. I also use to play the piano.
  21. I have 14 tattoos in total. When I was younger, I wanted to be reborn as a star. (that’s not a joke ;)) so naturally my first tattoo was the three stars on my back. An owl on my left calf because I collect kitschy owls. Hello Kitty on my right ankle because I’ve been obsessed with her for as long as I can remember. Kuan Yin on the back of my right calf. I went vegan after reading about Zen Buddhism. The flowers on my right wrist are a pretty cover-up. The two on my wrists are Biblical references from the Old and New Testaments. The power lines and windmills because I think they are the two most beautiful man made things. A sketch of my favorite modern dancer, Martha Graham. I have a mantra on the top of my stomach that says “Loka samasta sukino bahvantu.” Finally, Wall-e and Eve.  They are reminders that love should be simple and as humans we make it complicated. The whole movie he just wanted to hold her hand.
  22. I started dancing when I was four. I remember the distinct moment when I was in ballet class and at the barre thinking that there was nothing I could ever love more. I grew up doing tap, jazz and ballet and was finally introduced to modern dance in 2002. At first I thought it was so crazy. Why are these people making me dance like a tree? But I fell in love with it. It is boundless and limitless. You can do anything in modern dance. I couldn’t imagine my life not being a mover.
  23. I’m really shy. Like nervous and anxious at a party-shy. That’s why I really love people who make you feel like you’ve known them for a million years.
  24. I once went camping by myself for four days in Atsion, NJ. I was going through a rough period in my life.  I needed to get away from all human contact. I pitched my own tent, started my own fires, went hiking, canoeing and swimming in the red cedar water.
  25. All things Lithe: My favorite workout to teach is Sleeveless 2.0. The look of determination on your faces from beginning to end is remarkable. It is seriously amazing. I started Lithe in 2012 with my girlfriend, Nicole Andreola. You’ve probably seen her around. Barre is my nemesis. It takes tons of mental motivation for me to get through it. I believe in the saying though, “if you hate it, you probably need to be doing it.” I love Lithe. It’s seriously changeling and fun. It has been the only form of exercise that has been close to my dance training. I love that it can take me back to cheerleading and dance and completely kick my butt.

Image of Colleen in a heel stretch via Dom

NO 101? NO PROBLEM! 9 Apr 2014

101

You've spoken out and we've listened!  Last month we lifted our 101 requirement and adjusted our teacher training program to accommodate newbies in a way that doesn't make them feel frightened or alienated.  If you or a friend have been wanting to try Lithe, but our 101 schedule hasn't worked for you, this is your chance to get Lithe! 

Although the 101 is no longer required, we still believe that our workout is best experienced when you know the basics and our bio-mechanical principles, so our 101 will forever be offered. Guess what? Soon, you'll be able to learn our 7 basic principles and Lithe on-line!

Ready to get started today?  Sign up on-line and create a profile. Select our Complimentary First Class pricing option which is available to all new Lithers and can be used for either a 101 or regular class.  We're here to help, so if you have any questions or concerns please call the studio and they will help you find the right first workout for you so you can have the best experience at Lithe! 

Image of Lithe Instructor Diana Khuu via Dom

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