173 posts categorized " Classes "

QUEEN B. FREESTYLE 20 Oct 2014

Lauren & Beyonce

You're gonna be crazy in love! Join Lauren and all the single ladies for a bootylicious Freestyle at Lithe Main Line this Friday at 6AM! 

Image of Beyonce via Google & Lauren via Dom

THE KEY TO LITHE! 8 Oct 2014

The Key To Lithe

We all know that Lithe is different.  Trying to navigate our studio schedules?  We can help!  Lauren creates workouts and programs the schedule, so that you achieve your best results without overworking muscle groups, or becoming imbalanced and injured.

What is Lithe? Our method is called Cardio-Cheer-Sculpting. CCS utilizes precise cheer-based movement to load muscles, produce a high cardio burn, and reduce fat zones all in a matter of 60 minutes. CCS targets all three zones of the body: the core, the lower body, and the upper body.  In each workout, you’ll accelerate your burn (and results) with Lithe’s Higher Power Band System (which adds 12 to 15 lbs. of resistance), light to medium weights (3 to 20 lbs.), and other Lithe-exclusive props. 

Every Lithe workout is total body, cardiovascular, and sculpting (think: sweaty).  Some workouts produce a higher cardio burn and some are more sculpting (slower and grounded), and everything can be modified and tailored for you.

Some Tips:

  • If you're an every day Lither, just show up – the key takes the guesswork out for you.  
  • If you Lithe less than three days a week, you can pick and choose. Oppositional workouts will be held in our smaller studios beginning November 1, 2014!
  • With CCS, it's best to alternate instead of rest. Alternating body parts keeps your workout moving and your body changing while giving muscles time to rest.  Yes, you should take a rest day (or two) per week. 
  • Begin the week with our most core-focused workouts; it's crucial to begin with the center. 
  • On Tuesday and Thursday, our workouts require a lot of "UP" movement. Our band system also takes you higher and decreases joint stress.  Achieve your best results by working against the bands by sculpting via Lithe's sponging technique.
  • Sculpting is crucial to increase muscle and decrease fat. Achieve your very best results by moving slower with precision a few days a week. 
  • Many of our sculpting workouts also utilize our Higher Power Band System: Waspie, Thnny, Higher Power, High Waisted, Waist Not, and  Endvy.
  • You DO need repetition. If you stop doing our barre sequences you'll see how your body changes!
  • Sore no more even after you've increased to 8 and 10 lb. weights? Good! Try not to use soreness as the gauge of a good workout.  You're in Maintain Mode, and that's a beautiful thing!
  • Beginner?  Returning from a hiatus?  Maybe you've been chasing a particular type of Lithe workout?  Get back to the classics with the movements and workouts that build your Lithe foundation: Waspie, Higher Power, Skinny Jeans/Sculpt, Twiggy, and Pom. 

Image of Lithe Instructor Rachel Dore via Dom

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!

 

 

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