1139 posts categorized " Healthy "



Image of Lithe Instructor Jonathan Cedrone

LITHED-UP SALAD (& SOUP)! 24 Aug 2015

Lithed-Up Salad

We love Ian Brendle (Green Meadow Farm) and Z Food Farm's produce. So crisp, flavorful, and clean. Each week, these soups and salads change as we bring you summer greens straight from the farm. Here's what's available now:

Peaches & Cream Raw Oatmeal
Organic peaches, steel cut oats, almond milk, and raisins 
Our cult favorite made with summer peaches. Enjoy it cold.  

One serving ($7)  
Available today

Beauty Soup
Organic heirloom tomatoes and onion with balsamic dressing and EVOO

This sweet, rosy superfood soup is your body’s BFF. Heirloom tomatoes have so many health benefits. Did you know that they can also help you lose weight and improve your skin? Tomatoes are filled with fiber and chromium, which helps fill you up faster and keeps you full longer. Tomatoes also make the perfect pre-Lithe snack because they boost energy with their high levels of biotin. They’re filled with lycopene, the anti-aging antioxidant that turns these beauties red. Tomatoes also clear toxins from your hot bod, protect skin from the sun’s harsh UV rays, and keep your gums and teeth healthy. We incorporate the best organic local tomatoes into this soup. Enjoy it cold.  
One serving ($8)  
Available today

Garden Oasis Salad with Quinoa
Organic quinoa, brown rice, pole beans, grilled peaches, parsley, cashews, apple cider vinegar, and olive oil

Think of this salad as a protein-rich oasis on sweltering days. Staying hydrated isn’t all about what you drink, it’s about eating your water, too. The water packed into these farm-fresh veggies is absorbed slowly, meaning it stays in your body longer and can be delivered to where it needs to go. It's paired with protein-packed quinoa and rice (13 grams!) and bursts with all of the amino acids needed to form a complete protein. Apple cider vinegar – nature's cure-all – has an alkalizing effect on the body, lowering the pH to counteract acid. Be sure to eat that organic parsley since it keeps your breath fresh. 
Enjoy it cold.  
One serving ($10)  
Available today  

You Are My Summer
Organic corn, mint, green bell peppers, heirloom tomatoes, balsamic vinegar and EVOO
This beautiful salad is delish and captures the flavor of late August. It's chock-full of fresh summer veggies, mint and corn (yes, corn!). It's a myth that corn is full of sugar and is bad for you. An ear of corn has about the same number of calories as an apple and less than one fourth of the sugar. So go on and enjoy it. Mint stimulates the digestive enzyme that absorbs nutrients from food and turns it into usable energy, which means it puts fat to use instead of letting it linger on your hips and thighs. Enjoy it cold.
One serving ($10)  
Available today 

SWEATBANDS 23 Aug 2015

What you need - Sweat Bands

We're updating our band system at all the studios during the month of September (Rittenhouse is just about complete). With our cushiony and comfy new Twiggy/Thinny attachments, sweatbands will be mandatory for hygienic purposes.  We know that some of you don't like to use them, but we must keep our shared props sanitary so that you have a healthy, happy and safe experience with us. We go to great lengths to keep things clean at Lithe, but we need your help. 

There are several things that you can contract from shared sweaty props made of fabric including E. coli and Staphylococcus aureus, commonly known as staph, which is a bacteria that causes skin infections. Sweatbands prevent the spread of these icky diseases. Rest assured that these common germs are easily avoidable and much less frightening than they sound. So please remember to change out of your sweaty threads (and sweatbands) post-Lithe and wash your hands before you leave the studio, so you don't have to worry about these microscopic critters. It's also good to get into the handwashing habit since cold and flu season are around the corner. 

There are a few loaner pairs at each studio if you forget yours, but we do recommend purchasing your own. You'll find them at Lithe, City Sports, Target, and many other places. And if you're new to Lithe, check out what you need to get started.

Image via Antrim & Spruce Photography

Staphylococcus aureus, commonly known as staph, is a bacteria that mostly causes skin infections. - See more at: http://www.mensfitness.com/training/pro-tips/7-grossest-gym-germs#sthash.4sNAcbZO.dpuf If you're new, check out what you need to get started


Ultra Lithe Cleanse Menu

Our Lithe Foods Ultra Lithe Cleanse is developed for Lithers, it's filling, farm-fresh, and organic whenever possible. Enjoy!

1. Coco-Rose Water: Thai coconut meat, rose, alkaline water

2. Lauren's Skin Saver: aloe, kale, cucumber, celery, apple, lemon, ginger

3. Watershed Cocktail: pineapple, cucumber, jalapeño 

4. Ultra Lithe Green Soup: cucumber, avocado, spinach, garlic, ginger, dill, cilantro, pink Himalayan sea salt, evoo

5. Spirit Lemonade: kale, activated charcoal (coconut), lemon, maple syrup, pink Himalayan sea salt

6. La Ensalada: kale, cucumber, celery, lemon, ginger, green tomato

7. Ultra Lithe Milk: ashwaghanda, cashew, filtered water, cinnamon, vanilla bean, pink Himalayan sea salt, coconut nectar 




1-2 days  • 1400 calories/day • 100% plant-based and raw

Clean up post-Labor Day with our Lithe Foods Ultra Lithe Cleanse on Monday, Sept 14th!  Our greenest, Lithest cleanse is rich in fiber, healthy fats, low in sugar, alkaline, and nutrient-dense. If you're looking to go deeper, greener, and 100% liquid, our ULTRA LITHE CLEANSE is the right choice for you.

Ultra Lithe Cleanse Menu

  • Lithe Coco-Rose Water
  • Lauren's Skin Saver
  • Watershed Cocktail
  • Ultra Lithe Green Soup (there's an entire avocado in here!)
  • Spirit Lemonade
  • La Ensalada
  • Ultra Lithe Milk

Go to our online store > products > choose your pickup studio. Orders must be placed by Wednesday, September 9 @ 3PM. Payment must be received to reserve a plan. No cancellations or refunds. 

Days 1 and 2 on Monday, September 14th from 6AM-8PM.  Due to the nature of the product, we cannot guarantee freshness beyond Wednesday, July 16th. 



Dear Lithe,

It’s been two years since we separated and I still often think about how you made me feel and how I felt when I had you in my life. You’ve given me confidence and physical and emotional strength. I see that you’re spreading your wings and I can’t help but be happy knowing that more people can share in my love for you. Please keep doing what you’re doing. And if you ever feel like coming to where I am, I would love that.

I promise to visit when I’m in town.


Dear Lauren,

I’ve been meaning to write this love letter ever since I left Philly but it was a little painful. I realize how ridiculous that sounds. I guess I felt that if I wrote this love letter, then the good-bye would be official. And I just wasn’t (and still am not!) ready to say good-bye. I know a lot of people write in to tell you how Lithe has changed their lives and how much healthier they are. I am writing to express the same and more.

Lithe has changed a part of me that I wasn’t expecting. It changed me mentally. It was the first time that I witnessed myself doing the impossible. (Tight-end? That’s like at least 100 reps on one leg alone, right?? ) The physical and mental training that we had in Lithe has carried over to other parts in my life. So often in class, I would see an instructor demo a move that I was sure was physically impossible. Though I never got through those reps un-interrupted, I attempted it. That’s more than I would’ve done, pre-lithe. That’s the mental toughness Lithe gave me. I don’t know that I would’ve gotten this on my own. For that, I am forever grateful.

Physically- well, you already know. I now scoff at other workouts (cocky, I know).  I push myself more. I test my limitations. I don’t quit. I’ve found the coveted muscle-shake. I walk into other workout classes with an inflated sense of confidence knowing that I have the best form and breathing technique. All this, I’ve learned from Lithe and the instructors.

I’m learning how to get to the next physical level because I’ve had the physical training from Lithe to push me there, no matter what I’m doing.

I know you hear it all the time, but, we love Lithe. We know you pour your heart into it. We feel it with every 2.0 class, with every new Lithe drink, and seasonal Lithe challenge.

If you ever need a moment of clarity, just remember that you’re changing lives in so many ways other than in the physical sense. You’ve transcended a mere “workout” into something that permeates into all other aspects of our lives. THIS is why we can’t live without it.


LITHED-UP DAHL 19 Aug 2015

Lithed Up Dahl

Labor Day weekend is almost here, so you may want to keep this recipe in your back pocket. This Lithed-up dish is our anti-inflammatory secret weapon for counteracting your late summer wild ways (think: too much wine and sugar). The Indian equivalent of Jewish chicken soup, mung dahl is food for the soul. It's an easy-to-digest Ayurvedic stew that satisfies a body screaming for nutrition.  


2 c. mung beans

3 large onions, sliced

5 cloves of garlic, diced

1 thumb size piece of ginger, diced

4 large carrots, finely diced

7 large handfuls of spinach

3 large handfuls of coriander, finely chop the stems and roughly chop the leaves

2 limes (juice one and cut the other into wedges for garnish)

6 cups of hot water

1 tbs organic coconut oil

1 tbs Bragg Liquid Aminos

1/2 tsp black pepper

1 tbs cumin

1 tbs turmeric

6 cardamom pods, smashed


  1. Cover and soak the mung beans overnight, then drain and rinse.
  2. Bring the water to a boil in a large saucepan, then add beans and simmer (covered) on med heat.
  3. Dry fry (without oil) the spices in a large frying pan for 1 minute on a medium heat until fragrant. Stir continuously to prevent burning.
  4. Gently heat the coconut oil in the same pan, and then fry the onions until soft, stirring occasionally.
  5. Add garlic and ginger and dry fry 5 more minutes on low heat, stirring to prevent over-browning.
  6. When the beans have cooked for approx 20 minutes, add carrots and the onions-garlic-ginger mix (set aside 2-3 tbs. of mix for garnish).
  7. Add coriander, pepper and Braggs. Continue to cook over medium heat covered for approx 10-15 minutes.
  8. Add more water or stock if needed and stir to prevent burning.
  9. Serve with a handful of chopped spinach (the leaves will wilt) and top with a spoonful of the spiced onion-garlic-ginger mix, and lime juice.

Image via Pinterest


Philly Style




Philly Style 1

Philly Style Mag 2

Stay tuned for info on our post-Labor Day Lithe Foods Ultra Lithe Cleanse. 


Selina Bur2

This week, we learn more about Varsity Lither Selina Zapata Bur. 

Has the Lithe Varsity 250 class requirement motivated you to get to the studio when you otherwise may have skipped your workout? In January 2014, when I found out I was going to be a mama in October, I saw Lithe as the best way to have a healthy lifestyle during pregnancy. I also knew that once the baby arrived, it would be more challenging to get to the studio and to juggle an often demanding work schedule, so making Varsity became an important goal for me. Before Lithe, I had never tried exercise classes and wasn't one to hit the gym or wake up early in the morning to work out. I wanted to challenge myself. Because Lithe is so much fun, it was easier than I thought it would be. 

When you've had a long day, how do you de-stress? I love to cook. A glass of wine or beer while I'm cooking doesn't hurt either. I love making simple (and often one-pot) recipes that use fresh ingredients. My husband Andres grows fresh veggies on our roof deck, so we often incorporate those. Now that our son is almost 10-months-old, I can usually take whatever we're having and chop it up for him, too. It's a win-win!

What is the most rewarding aspect of Lithe to you? That the one hour is "me" time and I allow myself to stop worrying over my to-do list or the stress of the day. Then when I leave, I am better prepared – physically and mentally – to face those things.

If you were a Lithe class, which would you be and why? Rock Steady is my favorite class. I love the CCS (especially floor explosions), sculpting, and shouting. It was the class that intimidated me the most when I first read the descriptions, but it turned out to be rewarding and fun.

When you were in high school, what would you have been "Most Likely to..." in the yearbook superlatives? It was so long ago that honestly I don't remember. I was the biggest nerd and choir geek, so it was probably something conventional like "Most Likely to Succeed."

What TV series are you embarrassed to say you've binge watched on Netflix? I will preface my response by saying that I've hardly watched any TV in the last few months. Pre-baby, you could pretty much guarantee I was binge watching something. I did I binge watch The Mindy Project right after my son was born to keep myself awake during middle-of-the night feedings.


Lithed-Up Soba

You can throw this dish together in 30 minutes and it's perfect when you crave creamy noodles. Kids love it, too. Sometimes we add a thumb-size piece of a fresh long hot pepper to the dressing for an extra kick. 

Serves 4-6

Sea salt
8 oz. buckwheat soba noodles

Sauce Ingredients:
1/3 c. creamy almond or cashew butter
1/4 c. Bragg Liquid Aminos
3 tbs. fresh lime juice
3 tbs. EVOO
2 tbs. sesame oil
1 1/2 tbs. raw honey
2 tsp. wasabi paste (found in the Asian market or Asian section of the grocery)
One 1 1/2 inch piece fresh ginger, peeled and coarsely chopped
2-3 tbs. sesame seeds


Boil a large pot of salted water over high heat. Cook noodles until tender yet still firm, stirring occasionally for 4 to 5 minutes or follow directions on back of package. Rinse noodles in cold water. Drain and place in a serving bowl.

Combine nut butter, Braggs, lime juice, olive oil, sesame oil, honey, wasabi, and ginger in a high speed blender and blend until smooth. P
our dressing over noodles and toss until coated. Garnish with sesame seeds and serve over arugula.

Image via Lauren

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