Come Lithe with me in the beautiful Garden Shed at Terrain! Watch nature do her thing while we stop, clap, sweat and sculpt with a special Lithe for Terrain version of our ever popular, Rock Steady. Reserve here
Images via Terrain at Styers
Love this! Lithe on Location is part of Hotel Monaco's wellness program and our class is free for guests and is open to local Kimpton Inner Circle and InTouch Members, too (first class is on the house). All you have to do is call the hotel by 8PM the night before to reserve your spot!
Images via Philly.com
Watershed!
What you need: Gloves!
Props: Pom Bands, Spiky ball
Clothing Considerations: I would wear pants--cropped or full length is fine. Avoid shorts because the spiky ball will leave marks on your bare skin
Sweat Factor: Prepare to get a little sweaty. Not drenched, but a good all-over sheen.
For those of you that have been Lithing for a few years, you are probably familiar with Watershed. It used to be a low key, theraputic, sculpting class where you would massage a small, spiky ball on various parts of your lower body--between sets at the barre and sculpting on the mat--to release fat-trapping fluids via the lymphatic system. Hence the name, Watershed.
As with all Lithe classes, it was a workout, but it was also a bit of a break from the norm of intense cardio and marathon sculpting sets. I used to chase it around the schedule, because it was perfect for those days when I didn't feel like I could ramp up the intensity normally required for Lithe classes, but still wanted a workout. Now, things have changed. In Lauren's ever-evolving quest to give no one a free pass, no matter what the class, Watershed has ramped things up a bit.
You begin the class at the barre, sharing a set of Pom bands with your neighbor--meaning you have one band in one arm and your partner is gripping its mate. You then begin the process of absolutely exhausting one leg (and getting your heart rate way up). Double Jump Squats and every possible Lithe exercise (lunge, curtsy, sumo, hover) all in one combination. Then, yep you guessed it, you do it on the other side too.
Our instructor, Joellyn, explained that while a lot of the barre work we do in Lithe is about muscle exhaustion, it is particularly important for Watershed. The more warmed up and primed our muscles, the more effective the next part--which hasn't changed--rolling around on a small rubber ball covered in spikes.
You use your own body weight and arm strength to keep yourself lifted as you roll the ball up and down the back and front of your legs, which helps to not only loosen up and relieve our often tight and tired legs, but also to smooth them out. In fact, if you take Watershed a few weeks in a row, you can see a noticeable difference in those dents and dimples we all hate so much. But you know what they say about beauty--it's effing painful, and those balls are no exception. It's totally common place to hear a few choice words fly around the studio when it's time to rub those spikes onto the tight and tender IT band--the long band that goes from hip to knee. But don't let that scare you. It's the good kind of hurt. The kind that you feel when a good massage therapist, like Tif, gets into a tight spot on your back and works it out. And when else will you loosen those muscles?
Then you flip it over and end the class in what seems like an eternal butt series. You work those glutes to exhaustion, and then use the spiky ball to get after them too.
Despite the fact that Watershed isn't as completely low key as it used to be, I still love it. It's nice to get the heart rate going, and then get down and deep into the legs and glutes in an effort to get rid of the appearance of cellulite and relieve tightness. It's definitely still a departure from typical classes, and I think the adjustments only add a calorie-burning bonus to how effective it already was. For my part, I will still be chasing it around the schedule.
See you in class!
This week, make it your goal to find (and know) your neutral! If you're not sure, or if you're even a little bit confused, ask an instructor or get your hot buns back into a Lithe 101.
We're all about muscle balance at Lithe. Lithe will do amazing things to your body, but if your form is all wrong, you're not going to get anything good out of the workout.
Does your back hurt? I can see why. Recently, I've been stopping just about every class at the barre and the bands to re-explain neutral spine placement. Please don't over-tip the martini, ladies! If you're Lithing properly, you're only tucking in a few positions throughout our workouts. Even then, you want to tuck properly by taking your imprint further by squeezing your glutes, rather than lengthening out your lower back and jacking your hips to your ribs (via your lumbar muscles). You want to work (mostly) in neutral and imprint when you Lithe. Over time, over-tucking will land your buns right into Physical Therapy. Why? Because over-tucking lengthens the lumbar muscles and creates muscular imbalances.
Understanding how to find your neutral spine position is a fundamental part of Lithing correctly - whether you are at the bands, barre or on the mat. "Neutral spine" refers to the position of your spine when it is naturally curved throughout the neck (cervical), middle (thoracic), and lower (lumbar) spinal regions - Just like it is when you are standing. When these three curves are naturally aligned, your spine is in its strongest position, whether you are standing, sitting, or lying down.
To work in neutral, do not flatten/press your back into the mat, round out the lower back during lunges, squats, or grip the glutes and hip-flexors while thrusting your pelvis forward during wide second. Instead, keep the natural curves of your back present throughout the workout, while contracting your abs and squeezing your glutes. This works the back muscles and the abdominal muscles simultaneously, which strengthens your entire core. You can maintain neutral spine position in exercises performed on your back, but also in those requiring you to stand, sit, or be on your hands and knees.
Wanna practice? You can even work on finding neutral (AKA balancing the martini) throughout the day. Whether you're waiting in line, sitting at your desk or lying down. Maintaining a neutral spine can help prevent any back pain caused by misalignment and will really power up your Lithe practice!Image of Lithe Instructors Nicole Sewall, Bari Rosenthal & Amy Larkin via Dom
This morning at 6:30AM, Lithe Instructor Tif Nork took a few shots of our Lithe On Location workout on the beautiful Stratus rooftop at Kimpton's Hotel Monaco. I love that Kimpton guests can wake up and get Lithe! Great form, ladies! Read a preview and review on Be Well Philly!
Lithe on Location is part of Hotel Monaco's wellness program and our class is free for guests and is open to local Kimpton Inner Circle and InTouch Members, too (first class is on the house). All you have to do is call the hotel by 8PM the night before to reserve your spot!
Until very recently, I have been in a negative energy haze of craze.
Reason 1: The Internet
Usually, I feel the internet is a wonderful place. I think back to when I was in high school and wonder how on earth I functioned without it. How did I ever find my way around? How did I discover new places to eat and if they were supposed to be any good? How did I find the answers to questions like: How tall is Fredrick Ecklund from Million Dollar Listing? What did I do when I wasn't spending hours watching Ryan Gosling refuse to eat his cereal?
But despite all of its amazing usefulness, the internet can also be an AWFUL place. It's where people, protected by their anonymity, can be just plain MEAN. It's the newest iteration of road rage. The information super highway is a place where people can speed by a blog and flip their verbal bird at anyone and everyone without consequences. Kitchen and food blogs are particularly awful about this. For example, recently, while on one of my favorite sites that features recipes, reviews of different kitchen equipment, and tours of unique kitchens around the country etc., I searched the term 'food mill.' (I'm currently registering for my upcoming wedding, and was using the site help me research a few things I might want to include.) My girl Ina Garten swears it is her essential tool for making amazing mashed potatoes, so I thought hmmm I wonder what else it's good for?
Did I find that? Oh no. I found hate. How daaaaaaare you want a food mill?? Food mills are for Food-Network-watching IDIOTS! USE YOUR HEAD...they take up all the space in a drawer! Get over yourself for wanting a food mill! Who do you think you are? Julia Child? No food mills for the likes of YOU, you pathetic wannabe chef that only wants to milk your poor guests--who are already spending a fortune to attend your wedding--for something you don't need and will never use. You are going straight to hell! You can't peel the skins off your boiled tomatoes yourself? You need a food mill to make sauce! You are a disappointment to the human race! Carrot Top would look down on you.
This sent me into a self-judging shame spiral. What was I thinking? Will our friends and relatives think all of these things of me if I put this food mill on my registry? Will they hate me for even having a registry?? (Some blogs vehemently say guests feel frustrated without a registry and other blogs judgingly say it's SO wrong to tell people what to buy you.) So much judgment! Why are people so mad and opinionated on things like this on the internet? Why not say--hey, I got a food mill because I thought it would be great and useful, but turns out I never use it because it's heavy and clunky and it takes up too much room. I wouldn't recommend it. Have a lovely day, you beautiful, conscientious researcher of kitchen appliances! I mean, would that be so hard?
Reason 2: The Weather
It's May. I don't want to wear a sweater anymore. That's all.
Reason 3: I've been Phillied
Lately everywhere I walk in the streets, someone is doing something borderline nuts! A man yelled a line at me that was a more profane version of: You are a handsome woman and I'd like to be responsible for the growth of a fetus in your uterus. A homeless man yelled at a woman walking near me for only dropping a quarter in his cup. Something about being cheap was a word I deciphered between obscenities. Other people are just sucking down cigarettes while walking extremely slowly and juggling a cup of coffee and texting on their cell phones between drags. So not only are they weaving from side to side so I can't get around them, but they are causing me to hack and cough AND be late. I've almost been run over several times by drivers who do not care that my light is green and they have to wait to turn until pedestrians clear the way. It's just too much! I learned later from a friend that what I've experience is called being Phillied--when sometimes the city just kicks your ass. and chews you up and spits you out.
Reason 4: I've been on an unintentional Lithe hiatus
I was sick. Then I was out of town. Then I just couldn't get my act together because I was all discombobulated. So naturally I was eating like I was going to the electric chair, and as a result I can feel my rolls as I sit here, and have unbuttoned the top button to my pants because naturally 2 weeks of not working out (and eating fried foods nonstop) negate my weeks and weeks of hard work and I just want to punch everyone in the face!!
Is that SO wrong??
Yes. According to several laws, I believe it is. Unfortunately.
So, this is where I was last Friday. I trudged in the door after being totally Phillied, having had a terrible day at work, having attempted to treat and relax myself to a pedicure which came completely off when I removed the plastic they had wrapped around my freshly dried toes to protect them from my shoes and just crumpled. I AM IN A HORRIBLE MOOD, I announce to my fiance. I hate EVERYONE. I hate this weather. I hate this city. I hate the smell of horse poo. I hate people that blow smoke in my face. I hate that man that wants to father my children. I hate EVERYTHING.
He calmly handed me a beer, told me to take deep breaths and reminded me that we had dinner plans with another couple that evening that would make me feel better. I begrudgingly accompanied him to what would turn out to be my surprise birthday party. A giant group of all my favorite people convened by my wonderful fiance and all in one room...for me. My brain couldn't compute, and when it did, I felt pretty silly for being SUCH A HATER. NO better than the mean internet bullies on foodie websites. The party was a much needed reminder that my problems are first world problems that could be way worse, and to get over myself and put a food mill on my registry if I want to and who cares what other haters think and to GO TO CLASS.
And I did! And I feel incredibly better. (Is there a connection between being irritable and not working out, ya think?) So, if you've been feeling like I have, grab a few of your closest girlfriends, go to class or take a good, brisk walk by the river, get those endorphins going, gossip and then get some drinks. Sit somewhere in a patch of sun and drink margaritas and eat some guacamole. Nothing resets us like time with people we love. No time? Maybe write down 10 things or friends you're grateful for...right now. It will help I promise. It's my new plan too.
More gratitude. Less attitude. Now if I can only make that go viral.
See you in class and here's hoping you don't get Phillied on the way!
I created our Calorie Trashers for High Waisted, but you can increase your flexibility by wearing them in many of our sculpting workouts (listed above). We DON'T recommend them for our cardio workouts, as you can become severely dehydrated, and possibly cause muscle breakdown.
Please be smart, drink up, and wear them right. FYI: For safety and liability reasons, Lithe Instructors reserve the right to ask a Lither to remove her Trashers in any high cardio workout.
Image of Lithe Instructor Bianca Pallotto wearing Trashers via Dom
On Saturday we had Philadelphia Lithe Instructor auditions and I witnessed 11 incredible women who had superior strength and stamina. How do we truly test strength, stamina and form? An hour of non-stop CCS with our blue Higher Power bands. Which got me thinking...
How many of you avoid the blue bands because of hand pain? Initially, the muscles in your hands will hurt (even with gloves) during the first 4-6 classes. But don't give up because these babies will change your body like nothing else. This week, look at your schedule and try to take at least one blue band class (Spirit, most Split classes, Step Rally, Waspie, most FreeStyle classes & Higher Power).
Want to make the most out of your session? Remember proper hand form, slide your shoulders down, and reach those arms long. Beginner? You'll be working from your extremities until you build strength and stamina so don't give up if you're a newbie. You'll snap your bands often and your hands will tire way before your arms do. Take a break, rest for a second and jump right in. Don't give up!
Image of Lithe Instructor Carrie Gero in Spirit via Dom
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