1149 posts categorized " Fit "

LITHE LEERY? 16 Nov 2015

It's no secret that Lithe Method has a reputation. Ask women who Lithe regularly to describe it and you'll hear words such as fun, supportive, challenging, rewarding, and sometimes even addictive. But for those who have never taken a class, Lithe evokes something different. One peek at the barres, bands hanging from the ceiling, and props leaning against the walls may bring to mind adjectives like intimidating, insane, torturous, and impossible

Of course, I don't blame them. Starting any new workout regimen is a big step. And while I don't mind that Lithe has a reputation for being tough because changing your body takes work, I do mind when women think they won't be able to do it. Some watch the flow of fit bodies that come and go from the various studios around town and think, I couldn't keep up. Or I will be the only person in the room that's not in fantastic shape. And while I understand their fears, it's important to know that any able-bodied woman, regardless of fitness level or age, can Lithe!

Nobody who comes to Lithe starts with a Lithe body. From competitive athletes to those who are brand new to working out, there's a diverse range of women that attend classes. The best way to start out? Our immersion program. It's a 3-week course of 2 classes each week that builds you up gradually to the level of regular classes and teaches you our basic principles and form step-by-step.

Once you are mainstreamed into non-immersion classes, instructors make sure to let you know how to modify certain sequences (lunging with a flat foot, marching in place) until your fitness level increases. And anytime you need a extra help or want to take it slowly for a day, there's our Lithe 101 classes. 

It's important that you feel supported through every step of your workout. We are here as you take it at a pace that's best for you. Most people who begin Lithe are surprised at how quickly they catch on and how well their bodies take to the challenge. Still leery? Check out these additional tips.

Image of Lithers stretching before Weightless at Old City


The Next Step

Before we talk about breathing, it's important to differentiate that Lithe Method incorporates the entire method and philosophy of the workout, while CCS (Cardio-Cheer-Sculpting) is the movement technique that we use at Lithe. The method encompasses CCS (the technique) in addition to the way we sequence movements, the teaching style, the rotating classes, etc. 

You know the stretches that you do before every Lithe workout? Those are our way of patterning and prepping the body. Lithe's seven bio-mechanical principles form the foundation of our Cardio-Cheer-Sculpting technique. The anatomically-sound principles of movement ensure that you move through our exercises safely and effectively. 

Lithe's 7 Basic Principles

  • Breathing
  • Cervical spine alignment
  • Shoulder stabilization
  • Ribcage alignment
  • Pelvic placement (neutral, imprint, tuck)
  • Hand placement
  • Foot placement

This week we'll talk about the Lithe breath, the foundation of our practice. 

Image via Antrim & Spruce Photography


6AM OC 1 OC4

It's so important to breathe properly at Lithe. It's the foundation of our practice and without the breath, it's literally not a practice. Aim for a full breath pattern, which means full inhalations and exhalations. To do this, forcefully inhale through the nose (your nostrils should almost close), feeling the ribcage expand laterally. Without tensing the jaw, exhale forcefully through pursed lips, knitting the ribs together and engaging the abdominal muscles. Exhale through a small opening, like you are blowing through a straw, in order to more fully engage the abdominals. 

Breath cues are specified in all Lithe sculpting, band, and barre exercises and many cardio exercises. Proper breathing supports our movements with the exhale typically occurring on the exertion. You will find that breath is not always specified for cardio exercises. We do not want to over-­cue breath and cause you discomfort or confusion when your heart rate is elevated. When breath is not specified, it means that the breath does not have to occur in a specific pattern, however you should still be inhaling through the nose and exhaling through pursed lips.

Breathing in this way helps increase your endurance. Your instructor may also give you the option of a breath pattern if he/she feels it may support the movement. She/he may say, “try exhaling every other one or just breathe like you’re running, in through the nose and out through the mouth.”

The proper breathing technique looks and sounds different for each person. The exact sound or position of the lips is not primary. It is most important for you to forcefully exhale and engage the abdominal muscles, rather than the jaw. 

Our goal is to make sure that you do not simply make the correct sound, without taking the correct action in the body. Pay particular attention to the way your instructor demoes the breath while teaching. She may exaggerate the sound in order to help the class stay on beat, but make sure that you focus on the abdominal action in your cues, so that you're not simply mimicking the sound without absorbing the full benefit of the Lithe breath.  

Top image via Antrim & Spruce Photography

LAUREN IN NYC 7 Nov 2015


Lauren is back in NYC. Reserve here.   







You know when you're in a class and you're moving, and I mean really getting into that CCS – sweaty, messy, and uninhibited – you really evolve. Whatever is inside you has to move. Through CCS you clear out and connect to your body. It's the most potent healer that I know. Here's a few tips to get the most out of it.  

Find The Beat
A great one can transport you to another world. 

Feet First
Your soles meet the floor and from that connection you become aware of the rest of your body, from the ground up. 

Shake It
Let go and move your shoulders, hips, thighs and knees and feel those endorphins flowing! Endorphins are small, protein molecules produced by cells in your nervous system and other parts of your body. An important role of endorphins is to work with sedative receptors that are known to relieve common pain. These analgesia-producing receptors are located in your brain, spinal cord, and other nerve endings. Endorphins actually come in several forms and can be anywhere from 18 to 500 times as powerful as any man-made analgesic. And they are non-addictive.

Find Your Feelings  
Moving shakes things up. Notice if you feel great, or scared or unsafe. Trauma is stored in the body and moving can sometimes stir up emotions. 

Just Breathe
It's not a true practice unless you're breathing. Your breath connects your mind and body and facilitates energy, so don't get stuck. Work that breath pattern.

Master Lithe Instructor, Bari Rosenthal via Dom



You're not alone. We all find excuses to not exercise. Life gets in everyone's way, but you CAN reach your goals and achieve the results you want. Here are ten tips for when youcan't seem to get your rear in gear, get out of your own head, or stay motivated. 

1. Prioritize. No time because you spend hours on your smart phone? Turn that time into active time. In the long run, you'll be glad that you put your health first. Your body will thank you, too. 

2. Make a date with YOU. Schedule your workout just like you schedule doctor's appointments and dinner with friends and honor that commitment. It's just as important. 

3. Write it down. Tracking your progress and setbacks is eye-opening and effective. Record how long you worked out, what class you took, how you felt after. I always remind myself that I'm only one hour away from a good mood and that always motivates me to just do it on days when I need a boost. 

4. Stay positive. Your body hears everything your mind thinks!

5. Imagine it. Visualize your results! Think about how you will look and feel after one month, six weeks, three months, six months, and one year. Results are the best motivational tool, so be sure to keep up with your own measurements and photos. 

6. Make yourself accountable. Going public with your story keeps you committed. 

7. Don't get discouraged. It's important to make a long-term commitment, even if it means going without noticable results for a week. Remember that you can't go wrong by eating Lithe and working out regularly (especially when it's fun!). 

8. Find a few besties. Spend time with friends who also value a healthy lifestyle. You will benefit from sharing your stories about how fantastic you look, how strong you're becoming, how great you feel, and funny things that happen in the studio.

9. Reward yourself! I'm not talking about junk food. Each week that you accomplish your goals (maybe it's a going to a certain number of classes, taking a particular class with an instructor that you used to avoid like the plague, or becoming a consistent 6AMer or 5:30PMer.

Treat yourself to something that inspires you to stick with it, like a new pair of workout pants or a piece of jewelry. I recommend creating a point system. When you meet your goals, give yourself a point and record it. When you hit a certain amount of points, treat yourself to an activity that makes you feel great, such as a mani/pedi with friends or a massage.   

10. Travel Lithe. If you've Escaped with us, you know that Lithe travels well! Get outside, have fun, and utilize your surroundings. Just make sure to send a Lithe on Location shot to us! 

Image of Lithe Instructor Meg Grauzlis in FP Movement via Dom


We Wear: Annette We Wear: AK

There's nothing like a fresh, sporty jacket that takes you from studio to street. Everyone loves Annette's Pure + Good jacket that she snagged from Anthropologie. Annette says that it was one of those unexpected finds that made her feel like a champion shopper. She says, "I love how billowy it is, while still being on trend with the cropped length. The pattern is so much fun, but for some reason, whenever I pull up the hood, I feel badass. It's just the right weight and warmth for this time of year. I always throw it on as I head out to teach the 6AMers."

Images via Antrim & Spruce Photography



Update: Only 36 days left to book! 


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.


Lithe Method is Cardio-Cheer-Sculpting® (CCS). CCS is our proprietary blend of cardiovascular, cheer-based conditioning and resistance training created by former USC cheerleader and Lithe’s Creator Lauren Boggi. 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 not only your cardio burn and strength training, but also your balanced mindset and lean, seasonal nutrition. In the morning our workout will be grounded with a focus on sculpting your muscular foundation. Our afternoon classes will be 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 escape@lithemethod.com.


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 be booked before December 1, 2015
3 nights single room starting at $2,274 per person
3 nights shared room starting at $1,674 per person
*Room stay in standard medium type room (1 queen size bed)

*Room rates are subject to change as December 1 approaches
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



Not a Lither? Lithing from afar? Traveling during the holidays? On Sunday, November 1, Lithe creator Lauren Boggi hosts her own public Instagram challenge Build a Peach (#buildapeach #builda🍑). This is a great opportunity for Lithers and non-Lithers who will be traveling during the month of November or for those who want to kick their Fall Transformation results up a notch.

Share with friends and follow @laurenboggi on Instagram for all of the details. This challenge is open to the public and is a great chance to team up with friends and get serious on-the-go results during the holidays. It requires little to no equipment and can be done anytime and anywhere! 

Image of  Lauren Boggi via Philadelphia Magazine/Nic D'Amico.


Before images

Our Lithe Transformation starts tomorrow. That means it's time to post your before #LitheResults #LitheTransformation photos.

Taking great shots is easy. Choose a spot in your home with good lighting and wear your favorite body-skimming activewear or swimwear. Have someone take photos of you from the front, side, and back, and then share! Over the years we've received images of coffee cups, body parts, flowers, and food, but we (and you) need to see your body to really give this your all. Trust us, it works!  Don't want to blow up your personal Instagram feed with pictures of your hard work? We recommend creating a private account specifically for Lithe challenges. We can't wait to watch you get stronger. 

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