Like a boss, she's the godmother of all Lithe's glute-based, sculpting workouts. Triple-propped, and always total-body, you have a "Lithe guarantee" to raise your rear and smoothe your hips and thighs in just three workouts. You'll have a ball at the barre: targeted glute toning and fat burning via heavy weights + Lithe's Thinny bands = high and lifted results. The epitome of Endvy™.
Image of Lauren Boggi wearing Lithe's faux Leather Leggings via Jordan
We had such a great response from our complimentary 101's this month that we're extending the offer indefinitely. You're loving it, and we love making you Lithe. So, essentially your first class is free! If you took a 101 as a beginner, or as a refresher this month, go ahead and indulge again. It's okay to have a second helping! To do: Go to the on-line store in Mindbody, and select Complimentary Lithe 101's.
Rules: All new and existing clients can use this offer once. It must be used within 30 days of being adding to your account. Need more than one? Additional 101's are always encouraged for newbies and we recommend purchasing the New Client Special, post-complimentary 101.
Images of Lithe Instructors Gerri Trooskin, Kim Sauer, Jaime Powers, Liz Galbally and Tirsa Rivas via Dom
What you need: Gloves!
Props: Pom Bands (The ones with handles), 3lb weights (optional for modifying), 2 mats (intrigued?)
Clothing Considerations: Whatever you are comfortable in
Sweat Factor: I had a pretty good sweat going. If you have to go out in the world after, you certainly can without looking like you stepped out of a swamp, but you should probably just go home and shower.
Rachel Dore's column last week about being Fit.Hip.Mindful was truly perfect. All of it resonated with me. The "I am here" mantra struck a cord because my mind is always wandering, (my wedding is day after tomorrow!), as did the piece about being open. So much wisdom in those words--especially for life in general. But being open can be challenging when it comes to our ways and habits. It's hard to switch gears when we've been operating in the same ones for so long. Lithe however, offers us a microcosmic opportunity to take baby steps in that direction. Not sure if you'll ever be able to be open to another political party's rhetoric (or the annoying FB'er who won't stop ranting about it)? At least you can attempt to not spazz out when you walk into your favorite class, and it's now a 2.0. Don't think you'll ever be able to understand the obsession with YouTube sensation "What Does the Fox Say?" (What's wrong with you? It's incredible. It's my gonna be my first dance.) you can at least try a new instructor without wanting to gag.
Enter Waist Not 2.0. I walked into it on Friday, looking forward to the chill vibe I was used to in its predecessor. When I saw the bands dangling from the ceiling a la A-List Abs 2.0, I thought fuuuuuuuuuuuuuuuuuuuu....well you know what I thought. But, in the spirit of openness, I sat down, took some good breaths, set my intention (to be hot for my wedding) and was ready TO DO THIS!
Think of Waist Not 2.0 as A-List Abs 2.0's much much meaner older sister. She loves you, but bosses you around and doesn't let you wear her clothes or touch her makeup, and while you kinda hate her, you really wish you could just hang out with her and her friends. You begin by laying flat on the mat and taking the Pom handles into your hands for some familiar ab-prep work. All extremely more intense with the resistance of the bands. Since the focus of the class is the waist area, you do a ton of rotation work...taking the bands with you, working your arms, shoulders, back...EVERYTHING.
This class had me TREMBLING and for real sweating. At one point we were in side plank and had to bring our hand which was pointed towards the ceiling, holding a band, down in front and underneath our bodies. I baaaarely made it. My good friend made eye contact with me in the mirror and mouthed, this is HARD." I mouthed back some other, worse expletive. And then there's Banana Rolls. I'm not even going to tell you what these are. All I'm going to tell you is: be open, be patient, and prepare to be SORE. (Hint: They are the reason you need 2 mats.)
We finished off the class with some standing leg and waist work, which included a bit of choreography. Not jumping, dancing choreography. Just a series of moves you do in sets and then put all together. I have to say that Waist Not 2.0 gave me the class I never knew I was missing. It was a cardio class that wasn't crazy high energy. In other words, I sweat like a cray and my heart rate was UP, way UP, but I didn't jump around at all. There are days where I want a serious cardio workout, but I'm not in the mindset to do a Twiggy or a Barlesque. but I still want the sweat factor of those classes. Waist Not 2.0 is just that--best of all worlds for any day...but especially those days where you just don't have it in you to slap your own butt. I couldn't recommend it more.
See you in class!
Image of Lither Sayeh Hormozi wearing Lithe via Dom
Dear Lauren & Lithers,
I've been noticing a recent trend in my practice: active women presenting with wrist, hand and elbow pain. This may not seem like anything out of the ordinary in my line of work, except that these patients all seem to blame a common culprit: EXERCISE.
In the past I've been mostly taking care of active yogis, but now I’m hearing a lot more complaints from women doing “total body work outs” such as boot camp, cross fit etc. I’m thinking this may be related to people ditching the gym elliptical and getting out there to exercise more effectively.
Some of my newer patients are active “Lithers”. Interestingly enough, most of the problems I'm seeing are not related to push ups, burpees etc. The “new” pain is primarily due to old, forgotten about injuries of the hand, wrist and elbow. An old sprain, fracture etc. is exacerbated as a result of new activity, sometimes improper technique. As an active Lither myself, I can say that the work out method is extremely ergonomic and will not cause new problems if done appropriately.
I’ve sustained three wrist fractures in my teens. For somebody like me, there needs to be an awareness that a childhood injury will most likely manifest itself in our 30’s and 40’s and 50’s. Having no symptoms from old injuries now is great and we want to keep it that way! I constantly remind myself of this and always do your modifications in class. Sometimes I will skip the more wrist “pressure point” exercises and lift my 5lbs weights, while the LITHE ladies in the room “wipe the floor” with their gliders or sleeves.
What is OK for most lithers, will not work for my wrist, even if I have no pain doing the exercise. Because of my old injuries, some stuff is off limits if I want to continue being able to move my wrist in 20 years. NO WORK OUT IS TO BLAME FOR THIS! The 14 year old me is to blame for this!
It’s not the downward dog, the mountain climbers or side planks that did it. There is no need to STOP doing your beloved activity believing that it causes you to fall apart. Please don’t grow to have a love/ hate relationship with exercising and don’t think of it as your enemy. It’s what I tell my patients and myself.
Giving yourself a day off, stopping when it hurts, not pushing yourself beyond your limitations can be very helpful, but will not always solve the problem. Sometimes treatment of underlying conditions may be necessary. Also, keeping in mind that certain exercises may be forever off limits (this part is extremely difficult to accept for a Type A personality, I personally struggle with this every day).
All of this seems fairly intuitive, however most of us can’t pay attention to our bodies when we are working out. This phenomena is caused by a rush of endorphins, which block the pain receptors in our body. They are very similar to opiates. Working out is similar to physical dependence. It can cloud judgment.
This is why it’s important to think of what hurt you in the previous class and try to avoid similar activity in the present, never push yourself through the work out. Pain is one of our best defense mechanisms to prevent injury. Believe it or not, pain is good!
Being able to stop and nurse your old injuries is not a weakness, it’s what will keep us doing the things we love for years to come. I’m thinking competing in a “LITHELON” may be a hot trend for 2023!
Julia Mayberry M.D.
Main Line Hand Surgery PC
What you need: Gloves!
Props: Pom Bands (The ones with handles), Hipster Box, 3lb weights (optional for modifying)
Clothing Considerations: Whatever you are comfortable in
Sweat Factor: A nice light sheen. You could go get a drink afterward, sans embarrassment (although don't be confused, this class is NOT a walk in the park. Are any of them, ever?)
When I signed up for A-List Abs last week, I was coming off of a 3 week Lithe hiatus. 3 weeks! Between a trip home to Texas and never-ending wedding errands after work (woe is me, I know), I was off the wagon and spazzing out because the wedding is so close. Knowing the soreness I was sure to experience, I decided this lower-key abs class would be just the ticket to easing myself back into my routine. So imagine my surprise when I walked in to see the Pom Bands dangling ominously from the ceiling and the hipster boxes planted firmly on my mat.
Noooooooo! I thought. I'm not ready! I'm not ready! This can't be! Is it...is it A-List Abs 2.0?? I almost turned around and walked out.
Yes, Melissa Weinberg confirmed, A-List Abs has upped the ante. The humanityyyyyy! She began the class by telling us that A-List Abs 2.0 builds on the original A-List abs, like all 2.0's build on their predecessors. She warned that if we have had less than 30 hours of Lithe (30 classes), that she highly recommends we not attempt to use the Pom bands, but the 3lb weights instead. She was emphatic about this.
Now, when a class needs a disclaimer like that...you know you're in for it. I thought for sure between the box and the bands...we would be jumping and squatting and lord only knows what else, but when Melissa put on a nice slow playlist of R&B Jams, and told us to lay flat on our mats, I was one happy camper.
After a good stretch, we took the Pom bands into our hands and did a series of moves that will not be new to you. Ab prep, press downs, climbing rope, waist rotations, etc., but incorporating the bands takes these moves to THE NEXT LEVEL. No joke, I had a serious shake in my abs with the very first crunch. This continues at a perfect pace. Not too fast. Not too slow. Melissa cues you in a detailed way so that you get every ounce of work out of each move. With the music smoothly gliding around you in the background, before you know it, you will be working hard AND you will be ENJOYING yourself. (At least, I did.)
After an intense ab series, you turn onto your stomach and do some familiar backwork, but using the bands to take it up a notch. Then you use the hipster box as a place to sit and do some 360 degree waist rotations using the bands (I loved this.) And then you end the class by using the box as a guide to do some squats and other leg work.
I HIGHLY recommend this class. I was super sore in the morning, but my mind felt incredibly relaxed afterwards. It is certainly going to be a regular in my rotation until it moves off the calendar. You won't regret it, if you do the same.
See you in class!
Show us your #litheburn! Take a shot of your heart rate monitor either immediately after class, or keep it running for one hour post-workout to include that powerful Lithe after-burn. Check out this amazing burn from Lither Kara Mortellite 15 minutes post-Weightless!
We'll find you on Instagram (include @lithemethod #Litheburn), or you can send your images to firstname.lastname@example.org
What you need: Wrist Bands! The new Thinny bands no longer have a foam cushion to protect your wrists (sanitary reasons). BYO or purchase them at the front desk for $6. They keep the delicate skin around your wrists from chafing from all the sliding the bands do in this high energy class. I highly recommend them. They make a world of difference.
Props: Lithe Thinny Bands, Lithe Loop (giant blue rubber band that goes around both thighs), 3lb weights
Clothing Considerations: I would avoid shorts so the loop isn't directly rubbing on your skin
Sweat Factor: Major sweat-athon.
Recently, Lauren posted a beautiful yellow image of Lithe instructor Joellyn Fox with words "No Maybes" written across it. I loved it and found it inspiring, but after I took Stems on Tuesday, I decided it should be changed to: "No gimmes." or "No free passes. At all. Like Ever." Because in her mission to constantly raise the bar, Lauren has revamped the old Stems line up (which was already challenging) and really upped the ante.
I walked into Stems remembering that there was a bit of cardio in the beginning, but looking forward to the other part of class--the majority of it--which is spent on the floor doing a sculpting series using the Lithe Loop for resistance. I was tired and dragging myself into the studio, so I thought it would be perfect. Then our instructor, Rachel Dore, asked who was new to Stems 2.0. My stomach immediately dropped.
I know what 2.0 means in Lithe speak. It's not just a slightly faster, more streamlined version of its former self. Oh no. It means strap yourselves in tight, b*tches. This is going to hurt. So that's exactly what I did. Strapped myself in tight to the Thinny bands--a new edition to this class--as the cardio used to be done without bands--and put my game face on.
The beginning cardio was wait for it...really fun! There was new moves I'd never done before and some that were CCS staples. It was definitely much much longer than the previous CCS in the original Stems, but a great playlist was pumping super loud and I was FEELIN it. It was a little Rock Steady, a little Higher Power and a little Pom all put together.
After we had a proper sweat going, we grabbed our 3lb weights, still strapped into our Thinny bands, and started an arm series that was almost an excerpt from Peeled, which kept my heart rate going. It was only after all that, that we got to lay it down on the mat and thread our legs through the Lithe Loop.
At that point, my muscles, although super warm, were exhausted so the loop work was NO GIMME. I was shaking. I was quaking. I was Lithe stalling. I was Kerri Struggling. I imagine however, with a couple of classes under my belt, I'll just get stronger and the loop work will get less painful--at least a little bit.
Stems 2.0 turned out to be exactly what I didn't know I needed. It pepped me up and made me feel SO much better. I left really worn out, but in a great way. Not the same way I came in. I highly recommend this class. It's got a bit of everything, and will certainly kick your butt, but you'll have fun in the process.
See you in class!
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