926 posts categorized " Healthy "

SIX CARDIO TIPS! 22 Jul 2014

Liz

Happy Tuesday! It's cardio day at Lithe, so it’s time to kick up the cardio and sweat it out. Cardio is one of the most important things you can do for your body. Not only does it make a difference on the inside (improving your cardiovascular health), but you will see results on the outside, too (especially if you stick to it 3-5 times a week).

I think that one of the toughest aspects of Lithe is getting your cardiovascular stamina up to par or back up to par after some time offAs a newbie, you may find yourself feeling defeated trying to finish our hour-long classes numerous times a week and devoting some time to learning our Cardio-Cheer-Sculpting choreography. You can do it! Here are some tips for safe, efficient and effective cardio:

1. Be a 6-7AMer! I suggest doing cardio in the morning before your first meal. Your body is most likely to use fat as the energy source because your glycogen stores are depleted.

2. Protect your feet, but not with sneakers (unless you have a foot injury). We barefoot train at LitheWhy? It makes you stronger from head to toe and simply builds a better, stronger, leaner body. If you have a foot injury you should wear a studio sneaker and avoid stilletto. You want to work correctly, stay on a mat and NEVER over-bounce on the balls of your feet.  Our feet work instinctively, but to prevent stress fractures, shin splints and plantar issues, stay on your mat, use your quads to launch a jump, keep a gentle point to your ankle, and then roll through the forefoot and heel. Your goal is to "sponge" and not bounce. That "up" energy should be an illusion. Your entire body is active, but you're working down into the ground. Work harder by getting low and grounded, rather than bouncing high and beating up your feet.

3. Keep your shoulders open, depressed, and lift your chest. This instantly engages and elongates your abs. 

4. Activate your arms. Think about how you punch out those perfect sharp high V's and low V's ... Do this with every movement and feel your heart rate climb! 

5. Don't stop as soon as your heart rate starts to really climb. So many people get nervous once their heart rate gets in the zone. Breath, stretch, and shake.

6. If you're DIY, Make a killer cardio playlist on your iPod to get you through the workout. Pick out your favorite songs that you love listening to so you forget about the time.

My favorite Lithe cardio workouts are Rock Steady, Higher Power, Freestyle and Spirit. What are yours? 

Image of Lithe Instructor Liz Galbally wearing Lululemon via Dom

LITHE INSTRUCTORS TAKE OVER OLD CITY! 21 Jul 2014

 

We had our Lithe Summer Party (#LitheSummerParty, #LitheSummerHunt) yesterday, and your Lithe Instructors teamed up in the name of fun.  Check out Jonathan Cedrone, Jennifer Laucella, Rachel Dore, and Rachael Bridgens doing Cardio-Cheer-Sculpting and an elevator at Race Street Pier.  Stay tuned for more videos!  

LITHE WKND! 18 Jul 2014

Lithe WKND

Just in time for the beginning of summer! From August 22-24, join us for three days of Lithe with Lauren specially designed to inspire confidence, reset eating habits, and transform your body (we're talking visible results!).

What's Included:

*Six hours of unique (new choreography!) Lithe with Lauren: 2 two-hour classes at Lithe Rittenhouse and 1 two-hour Lithe Escape workout on Saturday, August 23rd at 10AM at Lithe Beach (location will be announced):
  
    Friday, August 22nd:  Rittenhouse Studio from 6-8PM
    Saturday, August 23rd: Lithe Beach in Avalon, NJ from 8-10 AM
    Sunday, August 24th:  Rittenhouse Studio from 3-5:30PM 

*Lithe Foods Detox Plan: 3 days of lean, local and seasonal meals & fresh, cold-pressed juice and smoothies.
*1 WKND Spirit Circle meeting on Sunday, August 24th at 5-5:30PM
*Lithe WKND Swag Bag with goodies from our sponsors

Pricing: $425 with Lithe Foods Meal Plan or $200 a la carte fitness only

Reservations & Payment: Call 215-545-5144 to reserve your spot. 

Transportation: Transportation is not included; Lithers are responsible for their own transportation to and from Avalon (we recommend carpooling!).

Image of Lithe Instructor Meg Grauzlis wearing FP Movement via Dom and food images via Lauren

LITHE NEWTRITION (WHAT'S SUP-PLEMENTS?) 17 Jul 2014

Danielle   Lithe Instructor and trained chef, Danielle Ingerman is debunking common food and nutrition myths by giving you facts about sugar, fat—even comfort food—and more, so you can feel good about diggin' the foods that you love.  Danielle is studying to be a Registered Dietitian at Drexel University's College of Nursing and Health Professions.  Her favorite class is Micronutrient Metabolism, and she's currently interning at CHOP and at a private practice in Trenton, NJ.  I'm thrilled that she's shedding some fresh and passionate "Eating Lithe" insight here on Fit.Hip.Healthy!  Today we're talking suppliments:  

Is it really working or is it simply magic? No I’m not talking about exercise (Lithe is really working), I’m talking about supplements. I sat and watched my mother pour out about 100 different pills in nondescript bottles and finally I asked her what they were for. Surprise, they were for everything. Biotin, ginseng, calcium - the vitamin industry is booming and there have never been more pills to take, ever. After all the outrage surrounding Dr. Oz and his claims around his "magic beans," a lot of focus has shifted to the validity behind what these all natural vitamins really do. Longer life? Hair growth? Weight loss? How much of it is reality and how much is fantasy? It's a very loaded topic.

Although, I'm far from a medical doctor, I do know this about the nutrients in the body: unless you are blood deficient, your body will naturally replenish itself. A wise doctor I work for gently calls it "pissing in the ocean." Your body will only use a predetermined amount and the rest you will usually excrete through urine. Actually, about 90 percent of the nutrients we may lack can be found not on the shelves but … dun dun dun: IN YOUR DIET.

But … don’t some people feel better when taking vitamins? Even if they aren't lacking them as per outline on their labs? Some doctors and dietitians say that it’s a matter of the mind. When we set aside time to actually take these supplements it means we're already making health a priority which may come with many other things. Simply taking supplements may reduce stress and anxiety levels surrounding the issue which may result in let's say a reduction in a hair loss issue. Taking your vitamin C may mean that you're also cleaning up your diet and exercising a bit more, so that you feel better. Most likely it's not the vitamin C, it’s the lifestyle change that's causing the shift. Every body is different and responds differently - I can have an espresso at 9PM and fall asleep by 10PM, yet my mother could travel cross-country in a Flintstones car and still have energy to hit the gym (yes, we spend too much time together). I’m curious … how do my Lithers feel about this? Anyone else warming up the ocean?

Image of Lithe Instructor Danielle Ingerman wearing Lithe via Dom

 

 

 

MEGHAN GRAUZLIS & LITHE ON BLDG 25! 16 Jul 2014

MegBLDG25

You know her as the girl who kicks major butt in the studios, but if you want a glimpse into Lithe Instructor, Meghan Grauzlis's LitheStyle, check out About A Girl on the Free People BLDG25 blog!  When I think of Meg, I think bohemian beauty, flexibility, freedom, fun, Free People, music, and the energy, (and killer playlists) that she brings to Lithe.  Thanks for sharing, Meg! 

Images via Free People.  Meghan is wearing: We The Free Circle In The Sand TeeRuffle Rib Shortie , Greenwich Thigh HiMovement Capri LeggingMovement Crop TopAll In One Tank and the Net Tee

 

MAMA SAYS 16 Jul 2014

MamaSays

Being a Lither takes commitment. But being a mom and a Lither calls for serious dedication. Between early wakeup calls (5 AM? Again?) and rushing to pick the kids up at preschool, it's not always so easy to squeeze in a class. In our new column, we'll shine a little light on the mamas that make it happen.

First up is Nicole Andreola, the South Philly mother of two.  

Kids: Nicholas, 2 and Rocco, 11 months
 
Tell us your Lithe story:  After having Nicholas, I needed someone to kick my butt. I heard about Lithe from my friend Colleen McNally - who is now an instructor - and decided to check it out when he was almost 1. Since then, I've been going strong for more than 2 years. I Lithed 5-6 times a week up until my second son's due date (with a 9 pound baby in my belly, no less).  I took a short break when he was born and was back in class about 5 weeks later. I watched my body snap into shape much more quickly after that pregnancy and attribute it to consistently Litheing. I was also much more accepting of my post-pregnancy shape this time around. 
 
How do you fit it into your schedule? The 7 and 8 PM classes are most convenient because my husband can take over after he gets home from work. When I first became a mom, I felt guilty about leaving my baby in order to exercise. Nowadays, I figure that my family has my attention 23 hours out of the day and Lithe is that one hour I have just to myself.  
 
Which Lithe workout has given you the stamina to run after two little boys all day? Well, it's probably a combination of all of them, but if I can get through Hipster after being on the go since 6 AM, I'm pretty proud of myself. 
 
How do you fit it into the budget? Though we're a one income family - I'm a stay-at-home mom - we figure out a way to make it work. Luckily, my husband realizes that I'm happiest when Lithe is in my life. And I always make the most out of my monthly pass. 
 
Clearly, you have a healthy diet, but which of your kids' foods can you not resist? I have a major sweet tooth, so the cupcakes and graham crackers are always tempting. Also, the cookie bar at Whole Foods is hard to pass up.
 
Lithe is where you go to blow off steam. Can you share any local spots where your children love to play? Herron Park sprayground, Seger Park, and the Please Touch Museum
 
Image of Nicole and family via Nicole

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

3 DAYS TO FLAT ABS 15 Jul 2014

Flat Abs

We're smack in the middle of Summer, and the best accessory to go along with a bikini is toned, flat abs.  Today I’ll be sharing eight tips for leaning out your middle in just three days, flat. If you're already active and eating Lithe, incorporate these tips into your life and you’ll be confident in that bathing suit in no time!  

  • Do planks, crunches, and standing ab-work  Lithe is core-based, total-body, and all ab work All. the. time.  Why is Lithe so effective?  Our Higher Power band system is a vehicle to bring resistance to your core, while our CCS technique burns the fat right off the muscle.  While you're lithing it up, there are a few things to remember about toning those muscles: While crunches will define your abdominal muscles, planks and standing abs will flatten them.  And, stay tuned for Lithe's up-coming workout, High Top (I promise that you've never felt anything like it)!  As with all things Lithe, mix it up!  Alternate between regular crunches, oblique work, standing abs and planks to keep your stomach toned yet flat.
  • Ditch the processed, refined carbs.  Everything is okay in moderation (remember the 80/20 rule!), but try to steer clear of white bread, Goldfish, snacks, and foods that have bleached flour. I personally try to stay away from anything that is packaged.  A recent study showed that people who incorporated whole grain foods into their diet slimmed out their middle much faster than those who ate refined, processed carbs. Sub in quinoa, oatmeal, and brown rice for the white stuff. 
  • Be Picky!  Choosing the right foods can really fuel short-term weight loss.  When I'm prepping for a photo-shoot or an event, I strip my diet of all things unhealthy (except for dark chocolate) and eat really, really clean - My coffee is black, my water has lemon, smoothies are green, heavy on the cold-pressed juice, a lot of sauteed dark leafy greens and lean protein (fish). 
  • Sautee those greens!  Remember how everyone was eating during our Earned in Winter Challenge?  Our menus included so many servings of sauteed kale.  Kale is a natural anti-inflammatory; it helps reduce bloat and it also revs the metabolism because it is a flavonoid. Also, breaking down the greens by cooking them in olive oil or lightly steaming them makes them easier to digest, as raw greens can make you bloated.
  • Say YES to bananas, watermelon, avocado, lemon, grapefruit, papaya and pineapple!  Potassium helps banish bloating by balancing body fluids. To de-bloat, eat potassium-rich foods like bananas, avocados, watermelon, and pineapple.  As a bonus, eating these foods will replace the potassium and nutrients you lost while sweating it out at Lithe!
  • Make it a LitheStyle! You can do endless crunches a day and still not get the results you want if you’re not living a healthy, active lifestyle. Cardio and weight training increases lean muscle and burns calories, which is super important if you’re trying to make those muscles visible. Our sculpting workouts build up your muscles and create that Lithe body and muscular structure, while cardio and a clean diet will help show them off by burning the fat off the muscle. 
  • Sub still water for bubbles Believe it or not, both soda and sparkling water can bloat you!  Drinking enough still water (add lemon!) a day will keep you from retaining water.  Since water helps remove waste from the body, staying hydrated is key in beating the bloat.
  • Start your day with Lithe Spring Clean Tea!  It's our little secret and it works!  Find on our LSC menus!

Lithe Instructor Elizabeth Tomkins wearing Motherhood Maternity & Lululemon

LITHE INSTRUCTOR AUDITIONS (ALL LOCATIONS) 15 Jul 2014

Movement is a Movement

Lithe is growing this fall!  Become part of a unique, innovative workout and a growing team leading the industry in health and fitness.  We're looking for spirited, outgoing men and women with proficient dance, cheerleading and/or fitness background. 

Learn more about Lithe and attend our Open Call on Thursday, August 7th at 8PM @ Lithe Rittenhouse.  Please email your head-shot and current work resume to Lithe's Manager of Instructors, Kim Sauer: Kim@lithemethod.com for audition details.

Images of Lauren Boggi, Lithers, Lithe Instructors via Dominic Episcopo, Vogue Magazine, Lucky Magazine, Kris Jenner Show, Nic D'Amico, Stuart Goldenberg & Philadelphia Magazine.

 

REACH FOR THE STARS... 15 Jul 2014

Reach

It's day two of our #LitheEndlessSummer Challenge!  What are your #lithegoals?  Check out our hashtags on Instagram and Twitter to what Lithers are working towards!

Lithe Instructor Meg Grauzlis wearing FP Movement via Dom

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