1027 posts categorized " Fit "

25 NEW THINGS! {BY SAYEH} LITHE EDITION! 19 Dec 2014

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We all know Lauren as the brains (and the body) behind everything Lithe. From the constantly evolving classes, to the clean drinks she creates to compliment them, to the stylish, high performance gear she designs for us to wear during them (and out to dinner after we leave), she has carefully crafted an entire lifestyle for her clients. One that is without gimmick and that gains die-hard converts daily, because of one simple fact: it works. But aside from all of that (and that's a lot), one of the things I l love most about Lauren is the genuine joy she still gets when she watches how Lithe changes her clients' bodies and lives.

I'll never forget when I ran into her a couple of months after my initial Lithe Diving commitment. I had lost another 7 or 8 pounds and toned up quite a bit. She saw me, and just seemed overwhelmed by my results. She had this childlike delight and surprise – almost like she couldn't believe that it was she, herself who had created this thing that had worked so completely. It was a glimmer of something underneath that typically unwavering, fierce vision she has when it comes to Lithe – the almost preternatural confidence she has about what it can do for a woman who commits to it, and how much it will continue to grow. It was a brief flash of that side of her that still cries at every love letter and whose jaw still drops at every before and after picture and endless summer hashtag. The side that kind of still can't believe that her dream is coming true. This week, she brings us 25 NEW Things to share as she continues her constantly evolving journey to better herself, life, love, and Lithe. Like me, I'm sure you'll tip your hat at the screen a bit thinking about her skills, business acumen and the general bad-assery she's brought to our lives.

1. Being a mom has inspired me in so many ways. I'm working on two new projects for 2015 (one food and one fitness) that I think all the mom's out there will love! 

2. I can't believe that I'm saying this out loud ... I've been toying with the idea of possibly having another baby at some point. I've gone from never again, to maybe...

3. I'm developing two new incredible in-studio workouts for 2015 and even more content will be debuted online. For the many displaced Lithers who have been dying for VOD for all these years, we've heard your cries : )

4. I'm never idle. When you don't see me on the schedule, I'm where the business needs me: instructor training, working on my book, Lithe Foods, a project, or another aspect of the businessLithe is so much bigger than me and most days I go from 5AM to 12AM, just trying to chase it!

5. I don't have a favorite studio, but Rittenhouse is conveniently located two blocks away from my house, so to make my life easier, I prefer to teach there. Since having Mars, I've realized that my time is so incredibly valuable. I’ve really learned how to work smarter and not harder, as well as choose quality over quantity.

6. Teaching is my happy place. I'd always rather be teaching. 

7. I've been asked to be a ambassador/sponsor for many companies. I'm taking on my first one this year. The most important lesson I’ve learned when it comes to associating yourself with another brand is to be selective and to align yourself with something that you truly believe in. I believe that it's vital to work with companies that are harmonious with Lithe and myself. By being selective, I strengthen the connection with my fans as well as their confidence in me. At the end of the day, it’s really about authenticity and staying true to yourself and your brand.

8. Lithe is such a small business. We are a team of approximately 50 (and only three studios), but our brand is so much bigger than the business itself. I giggle at some of the things that I hear. Sometimes people assume we have "issues" because it takes us time to install mirrors, for example. It all boils down to being a small business. At our core, we are a workout. We're not a large company (yet!).  

9. At this point in my career, I feel like I have an MBA. I learned it all through experience and that is priceless.

10. When I opened our first studio in 2005, there were no boutique fitness options in Philly. I feel like Lithe (and Lithers!) are the pride of Philadelphia. In my opinion, the rise of the local fitness scene was due to Lithe. We put Philly on the map. The big box fitness brands wouldn't be here if we hadn't built and proved the market. I've enjoyed watching Philly grow and reach its full potential!  

11. Lithe is absolutely amazing. We're working towards a goal and every six months we're stronger and more united. Our current manangement team is phenomenal and I pinch myself every day. I work with such talented, hard-working people.  

12. Pepsi recently asked me what my proudest (business) moment has been so far. Honestly, it has to be having THREE men on the Lithe team. I couldn't be more proud of that and the direction that we're moving in.  

13. I'm striving for Lithe to make it on one of the best places to work list, and someday that will happen. Over the past year and a half we've completely changed our culture. I don't believe in your typical workplace seniority. A very smart business man taught me about the importance of horizontal organization charts.

14. Eventually, I will cut back to only one studio in Philadelphia. I look forward to shifting my focus and scaling the business in a different way.  I'm an entrepreneur at heart. 

15. When it comes to my leadership style, I'm a big believer in hiring great people, and then getting the hell out of their way. 

16. Don't believe everything you think and don't worry about what other people think.

17. Fit.Hip.Healthy turned seven this year! Because I have so many hats to wear, many aspiring bloggers want to know how I continue to blog and support each facet of my business effectively. It all boils down to time management and your team. I changed the type of staff I've had a lot over the past several years. I started with interns during the early days of 2008. Then, I worked with freelance contributors. Then, last year, I decided to go back to blogging by myself and now I only have a few Lithe-specific contributors posting on occasion. I feel like I've found the perfect balance that works best for me. 

18. Progress is impossible without change. So many people are afraid of change and become caught up in failure. Do not worry about failing. Its your failures that inspire you to go out and do something better. Missed opportunities open doors to better opportunities and help you recognize how you can improve in preparation for them.

19. I hate excuses. Our 6AMers have inspired me so much over the years. There's always a way to get your workout in!  When I find myself in a bit of a fitness slump, I realize that the best way to get back on the horse is to stop making excuses. When it comes to working out, we all set our own limitations. The truth of the matter is that if something is a priority, you will make time for it.  

20. Confidence is the key to happiness. Embrace your thighs and measure yourself in strength, not pounds. Allow yourself to be the best version of the person you really are!  

21. Working with 45+ females (and over 1,000 female Lithers) is fascinating. There are so many different personalities to manage and some women tend to be negative and gossip instead of support each other. When I catch wind of something negative that's happening in-studio, it changes the way that I think about that person. This quote has really stuck with me: If those words appeared on your skin, would you still be beautiful?

22. I still cry over every love letter that I receive.   

23. Yes, send us your before-and-after photos! I never tire of seeing Lithers' progress and results. It totally makes my day and makes me realize why I do what I'm doing. It's a true light bulb moment every time!

24. I'm an eternal cheerleader and I believe that everyone needs one. Whenever I'm overtired or just not feeling 100 percent, I pump myself up by watching this clip of USC's Sandstorm, and then I head out to face the world. Channel your alma mater!  I swear it works. 

25. I highly recommend having a fierce vision when it comes to yourself. There's nothing wrong with being a little egotistical! The best project you'll ever work on is you – the trickle down effect is profound. 

Image of Lauren for Prevention Mag Michi NY, Lithe & Norma Kamali via Dom

 

SHELL STRETCH 19 Dec 2014

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No way, Lithe didn't re-name child's pose!  The Shell Stretch is what the Pilates world (and the rest of the non-Yoga world) calls the amazing static resting position that stretches the latissimus dorsi and erector spinae.  To do: Kneel down on the mat, and rest your sitz bones on your heels. As you keep your glutes on your heels, roll forwards and reach your arms forward, letting the shoulders rise up to your ears.

Image of retired Lithe Instructor Kelly W. wearing Lithe & Lululemon via Dom

 

THERE'S NOTHING LIKE IT 18 Dec 2014

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FROM THE MAT ROOM TO THE BEDROOM... 16 Dec 2014

Annette

Baby, it’s cold outside! As the temps cool down outside, we challenge you to heat things up inside ... We mean in the bedroom, of course. Are you up to it? If so, you and your man will be in good company. Did you know that winter is the season to get it on? A 2008 study found that men are most attracted to women’s bodies in the months of December, January, and February. In particular, December is the most popular month for couples to slide between the sheets.

Before you get it on, come get it on with us first! Why? Because working out actually primes your body for sex. Besides the physiology of increased blood flow (everywhere!), the female body is more responsive to pleasure and physical sensations are experienced more intensely. The take home message: Fooling around isn’t so foolish and your big “O” is even bigger.

Need motivation to step straight from mat to bedroom? Think about this: First, you are putting yourself in the position (pun absolutely intended) to enhance your after-burn: keep busy for at least 30 minutes and you can conservatively add an extra 85-100 calories to your total count (if you’re into that sort of thing).

Second, there is no greater time for a gal to feel better about her body than right after she has just killed it in the studio! Women who feel physically fit think more highly of themselves on levels of sexual attractiveness and performance. When we feel good about ourselves, we’re more confident and less inhibited. This paves the way for spontaneity and creativity …

Third, you already look the part! You know that natural flush in your cheeks after a perfectly satisfying sweat session? This peaks male interest and promotes interpersonal closeness. Lastly, your still-warm muscles and joints allow for increased flexibility and generous range-of-motion. Amen.  

Hurry home, though! Your period of increased sensuality only lasts for about 15-20 minutes post-exercise. On that note, don’t bother showering: your natural sheen gives you a dewy complexion, highlights all the right places, and sends pheromones into the atmosphere that will draw your man to you like a moth to a flame.

Lithe Instructor Annette Kaplafka in Target via Dom

PHILLY JAWN PLAYLIST 15 Dec 2014

Philly Jawn

Philly pride? Check out our Philly Jawn Playlist! It created a lot of buzz today in both Thinny and Waist Not.  

LITHE ENDVY {RE-POST} 15 Dec 2014

Endvy

This week we're celebrating Lithe's Endvy, born in 2013...

My camera and I went out to the Main Line a few weekends ago and captured these pictures of my favorite Lithers seriously sculpting it out. Lithe Endvy is a bit like Thinny (it's so easy to cheat!), so you really have to work those bands. As you can see, these ladies were on fire!

Images via Lauren

WE'RE HIRING! 11 Dec 2014

HIRING Join the team! Lithe is hiring part-time front desk studio staff.

Part-Time Front Desk Studio Staff Roles & Responsibilities:

  • Provide high-level hospitality and customer service to clients
  • Be comfortable with computer database functions and other basic computer skills
  • Have experience handling money and a register
  • Be able to communicate clearly and efficiently via e-mail and telephone
  • Maintain the Lithe Method brand aesthetic and studio appearance
  • Maintain the appearance and upkeep of Lithe’s retail (Lithe Foods and Lithe Wear)
  • Assist Lithe’s Studio Manager in daily studio tasks and projects

What's Required?

  • Ability to prioritize and multi-task independently within a fast-paced environment
  • Willingness to initiate tasks independently
  • Excellent communication skills and superior organizational skills
  • Outstanding customer service skills and confidentiality
  • Friendly and professional email and phone etiquette
  • Have a passion for Lithe, healthy living, and fitness
  • Be willing to participate in Lithe Method workouts to fully understand the brand
  • Flexible/non-traditional hours: multiple days per week including some holidays, early mornings, nights, and weekends

Part-time front desk studio positions will be available at Lithe with the following anticipated hours:

  • Lithe Rittenhouse, Main Line & Old City: 10-15 hours per week (including some early mornings, nights, and weekends)

Please submit resume, cover letter and availability to careers@lithemethod.com.

SAYEH'S LIVING MERCY! 10 Dec 2014

Sayeh's Living Lithe

Mercy!

What you need: Wrist Bands! Gloves! (Not vital, but really helpful since your hands will get sweaty from holding weights the whole time (or socks or leg warmers). The new Thinny bands no longer have a foam cushion to protect your ankles (for sanitary reasons). 
Props: Twiggy Bands (the ones that Velcro around your wrists) 3 and 5 pound weights
Clothing Considerations: Whatever you're comfortable in. 
Sweat Factor: Sweaty Freddy (Some ladies were soaked. Others had an average sweat going. You may not want to go out in public right after for a drink, etc.)

Like most women my age, I had a massive crush on Uncle Jesse from Full House, so for me, the name of this class (Mercy) really invokes his signature catch phrase from the show: "Have Mercyyyy!" (Although, when I think about it, why was that his thing? And why did I laugh and think it was cute? That's the power of being HOT, for you.) (Although have you seen John Stamos's belly button?? It ain't pretty. Sorry, John Stamos. If you ever read this, I love you. And "Kokomo" was my favorite song as a kid because of you and that episode where you were in Hawaii with all the Tanners and played the bongos with the Beach Boys. Did I mention I love you? And your almost tail-like belly button, too? Rebecca Romijn was a fool to let you go! A fool, I say!)

Wooo! Ok, where was I? I saw the brief description on the blog which described Mercy as low impact cardio, requiring a coordination level of 2, and I thought this would be perfect for me as I continue to ease myself back into Lithing regularly.

Class begins by strapping into your Twiggy bands and grabbing your 3 pound weights. You start to warm up your muscles and work your abs by doing some familiar side-to-side flat back lunges. This begins a series of movements that incrementally raises your heart rate. You go from lunges to reach-throughs to some fun rolling snake movements to calf-pumps to the jack combos we do in most of our cardio classes. As soon as my stamina was waning, however, we got a brief reprieve from the cardio portion by doing some standing sculpting work.

Mercy distinguishes itself from other classes here. The band, weights, and barre-less leg work were done in combinations I've never had before at Lithe. In fact, despite being a coordination level 2, I found myself befuddled by how to get my arms and legs to do what everyone else's were doing. Not because the movements were complicated, but because they were brand new to me. I had zero muscle memory for them. Incorporating my biceps and triceps while doing standing foldover work was challenging, but also fresh and different. 

After doing the intense sculpting work, it was on to burpee push-ups with weights, building to another series of cardio, and then sculpting work on the other side.  

I'm not going to lie, I was a hot mess in Mercy. Full on. I couldn't coordinate, and I was having trouble with my balance and stamina. This was for a few reasons. 1. I'm out of practice, 2. This was completely new to me. 3. I went in with totally different expectations. I totally ignored the "get ready to sweat" part of the class description and figured coordination level of 2 and "low impact" meant that this was going to be a mellow-ish kind of class. I wasn't fully mentally prepared for how quick-paced the class was. And mental preparation, at least for me, is half the battle. 

That said, I really liked it. It was such a full body workout. My shoulders, arms, BACK, waist, butt, legs ... everything. All at once. I could feel myself whittling down with each precise movement. It was like Twiggy and Skinny Mini and Armistice got freaky and had an incredible baby personal trainer that's gonna whip your ass into shape. 

So, I'm definitely going to take it again (and again), but next time I'm going to 1. get to class early (especially at Rittenhouse) to get a good view of the instructor. It can be my instinct sometimes to want to hide in the back when I don't know a class yet, and that made things tougher for me in this case (I really encourage anyone new to Mercy to venture to the front for this one to get a good view of the instructor.) 2. Not to let low-impact fool me, and be ready to sweat!

For the days that you're not quite up for the non-stop cardio blast of classes like Weightless and Pom, but want to sculpt your body to a good sweat, this class is the perfect fit. Just imagine yourself on the beach with Michelle and DJ and imagine your tummy (and totally normal belly button) flattening with every move. Have. Mercy.

See you in class!

Image of Sayeh in Lithe via Dom

MERCY ME 9 Dec 2014

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GET TO KNOW OUR NEW WORKOUTS! 8 Dec 2014

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If you're new to Lithe or have been away from the studio for a while, you'll want to know more about our latest and greatest. You'll see these four new workouts (and their corresponding coordination rank on a scale of 1-4) in December & January.

All That
This is a "best of CCS" workout that allows you to experience Lithe's evolution over the years and learn our cardio CCS in one hour! This progressive workout combines Waspie, Higher Power, Twiggy, Pom, Tight End, Rock Steady, Sideline, and Rah CCS. 

  • Born: October 2014 
  • You'll need: Sweat bands and gloves 
  • Coordination level: 4

B-Sides
A grounded sculpting workout utilizing Thinny bands attached at the ankles. We use the bands in our proprietary Vertical Sculpting Technique which challenges your entire body. Experience Lithe's sculpting blueprint: seated, straddle, side-lying, and standing work. 

  • Born: December 2014  
  • You'll need:  Sweat bands and gloves are a must 
  • Coordination level:  1 

Sideline
A great combination of cardio and sculpting with our Pom bands and proprietary Vertical Band Sculpting. This class is a cult classic much like Rock Steady and includes fun, high impact CCS with hip-popping choreography, high cardio spread eagle jumps, and floor explosions. 

  • Born: September 2014 
  • You'll need: Sweat bands and gloves for our Vertical Band Sculpting work.
  • Coordination level: 3

Mercy
A low-impact cardio workout. Not coordinated? No problem. Mercy's CCS is basic and user-friendly. You'll have Twiggy bands around the wrist and also hold 3 and 5 pound weights. Although this workout is very cardiovascular, it's low impact, so it really sculpts the body (especially the arms) because you're using the bands for extra resistance, while holding light weights throughout the entire workout. Don't fret. The bands counteract the weights, so it's not as hard as it sounds. Newbies can skip the weights and master the moves easily. Vets can challenge themselves by utilizing heavier weights. Either way, be prepared to sweat!  

  • Born: November 2014 
  • You'll need: Sweat bands and gloves if your hands tend to sweat. 
  • Coordination level: 2

 

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