239 posts categorized " Lauren Boggi "

RIGHT NOW... 22 Jul 2014

Rightnow-4

Things that I'm wearing (and getting major compliments on), lusting over and saving for:  {1.} Essie Truth or Flare is the perfect Lithe blue  {2.} Clare Vivier Kenya Bag is bohemian, chic, holds everything and helps women.  The purchase of each piece directly contributes to building sustainable businesses for women in Ghana, Kenya, Tanzania, and Uganda.  {3.} Obsessive Compulsive Cosmetics  Matte Lip Tar in Kimber is the perfect summer coral  {4.} Black on Black Monterey Black (Exquisite) Birkenstock  {5.}  Grace Lee Designs Lace Ring  6. Yellow/Gray/Cream Scarf by Heather Taylor Home

Images via Brand Websites

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

LAUREN'S FREESTYLE PLAYLIST 21 Jul 2014

Lauren's Freestyle playlistjpg

I've been jamming out to this playlist all weekend.  If you're Freestyling with me this week, you'll hear it!  Enjoy!  

Image of Lauren Boggi wearing Splits59 & Stella McCartney for Adidas via Dom

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 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

MONDAY'S PLAYLIST 14 Jul 2014

Thinny

Good morning, Lithers! Ready to get this Monday started? Today is abs day at Lithe, and it's also the first day of our #LitheEndlessSummer Challenge.  I'm sharing one of my favorite play-lists for Thinny, which also works for all of our CCS Sculpting ab workouts.  Enjoy!

N.E.R.D. – Hypnotize U
Elliphant – Everything 4 U
Mr. Probz – Waves - Robin Schulz Radio Edit
Miike Snow – Animal - Mark Ronson Remix
Gorillaz – On Melancholy Hill
Gorillaz – Feel Good Inc
Joss Stone – Super Duper Love
Talking Heads – Psycho Killer
Foster The People – Pumped up Kicks
Coldplay – A Sky Full Of Stars
Nico & Vinz – Am I Wrong
Empire Of The Sun – Alive
Ed Sheeran – Sing
Rihanna – Pon de Replay
Bell Biv DeVoe – Poison

Image of Lithe Instructor Annette Kaplafka wearing Pearl iZumi via Dom

MAINTAINING YOUR LITHE RESULTS! 10 Jul 2014

Jen3

  1. Remind yourself of how far you've come!  Why exactly do you Lithe? One of the most common questions I am asked by new Lithers is: When will I start seeing results? And while I always tell clients that it takes consistent Lithing for 6 months to truly see your body really change, it's important to be mindful of the changes that happen almost immediately (that you can't see) when you make working out a regular part of your life. Breaking a sweat several times a week not only helps us lose weight, but improves our cardiovascular health, increases our stamina and strength, stabilizes our moods, increases our flexibility and bone density, and lowers cholesterol and blood pressure just to scratch the surface. So, if you've hit a plateau or are feeling frustrated that you aren't seeing results as quickly as you wish you could, remember that your body is changing (from the inside) and be proud of what you are accomplishing. I recommend keeping a pre-Lithe (before) photograph of yourself around to serve as a constant reminder of how hard you worked and feel empowered because YOU did it!
  2. Keep Lithing regularly. No excuses here. If you don’t use it, you’ll lose it pretty quickly.  Fitness is a lifelong commitment with endless health benefits that go far beyond the way that you look.  Make a habit of hitting the studio at least 3-4 times week. I like to do four days of Lithe (Waspie, Higher Power + 2 cardio sessions) during the week, and then I walk and develop new Lithe content on the weekends. 
  3. Say no to excuses:  Silence that voice in your head.  Speaking of the "I don't have the money" excuse, It doesn't have to cost a thing to move your body. If you can Lithe one-two times a week, your results will happen at a slower pace but you WILL achieve the results that you're looking for.  Is this you?  Stick to the classics!
  4. Break the fast. The benefits of eating breakfast are so amazing.  When you wake up after a long slumber, your blood sugar is at a fasting level; "breaking the fast" is so important - it's your first shot at laying the ground work for a healthy day. Breakfast helps prevent binging and eating too many sweets. Plus, it deters you from making unhealthy food choices because your body is stabilized with the appropriate fuel. 
  5. Eat Lithe. We all love to eat out.  Unfortunately, it's almost impossible to maintain your results when the average portion size at most restaurants is 90% more than we should be eating in one sitting.  Most of us overeat at restaurants because our visual response to the massive portion size is skewed. What do I do?  Stick to whole foods, order an appetizer as my meal, or I tell the server to only give me half of a dinner and box up the rest.  That other half of the meal never makes its way to my plate - or my hips!
  6. Barometer gear.  Invest in a few cute workout pieces ever quarter.  You'll look and feel cute, and your gear becomes your barometer! I find that if you Lithe in old clothing, you will be more likely to accept a few extra pounds.

Image of Lithe Instructor Jennifer Blatstein wearing Lululemon via Dom

ME ON MONDAY (THE MOM-SUIT) 7 Jul 2014

lauren in Michi

When I was kid-free, what was I doing in my string bikini?  Nothing!  I laid out, sipped my drink, took a walk, etc.  You get the picture.  And right now, there's no sitting, sunning, or reading magazines.  My Mars is all over the place, and a day at the beach, or at the pool just SO not what it used to be. 

Swimsuits have an entirely different meaning with an almost three year old in tow.  In order to keep up with the physical demands of a super active kiddo, you need a suit that can withstand everything: running, squatting, pick-me-up, tantrums, building sandcastles, lifting, chasing, falling, being pulled on, and playing catch.  Basically, you need a mom-suit: An iron-clad, no wardrobe-malfunction bathing suit.  I still want to feel chic and sexy, and I still believe that I can wear a bikini, and chase after my boy. 

I like to invest in pieces that truly crossover from studio, to street, to swim.  These days I'm chasing Mars in Lithe's Performance Bra or Michi sports bras (above).  I love this one because it's sexy, but there's not a chance that I'm being exposed regardless of what he does.  What are you Lithe Mama's wearing to the beach?  Are you wearing a two-piece, swim-skirt, tankini, one-piece or swim-dress? 

Selfie of Lauren sitting for a (rare) hot minute via Lauren

 

COCONUT JERKY! 30 Jun 2014

Jerky

This recipe leaves Mars begging (above) for more.  It's meat and hormone-free and tastes just like candy.  I use Exotic Superfoods young coconut meat, but you can DIY and purchase 5-6 young coconuts and extract the meat utilizing a Coco Jack.

If you like it savory…
Ingredients: 1 half bag of Exotic Superfoods young coconut meat (you can buy it by the single, $10 bag at Whole Foods) 1/2 cup of Braggs or Tamari, 1tsp olive oil & 1tbsp nutritional yeast

If you like it sweet…
Ingredients: 1 half bag of Exotic Superfoods young coconut meat, 1 tbsp coconut sugar & coconut oil spray

Directions:  Slice coconut meat into thin strips and then dehydrate for 4-6 hours at 118 degrees.  If you don’t have a dehydrator, set your oven at its lowest temperature, place the coconut on a rack and place a wooden spoon in the oven door to keep it slightly open. The surface should feel dry, but you want it to still be chewy on the inside.

Images via Lauren

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