Fall is my favorite season and we as humans are just like the seasons. I look at fall as a time for personal harvest. September and October are similar to the new year. It’s also just like heading back to school. Like the ebb and flow of nature's seasonal changes, fall is a time to reflect on our lives and examine where we are with personal accomplishments (bucket list, anyone?).
Come September, I often ask myself what I need, what’s missing, or what needs to change. With all this change and incentive to push the restart button, it’s a great time to get back on the horse with your Lithe/fitness routine, and create healthy seasonal habits for the holiday season and upcoming winter months.
Here are eight ways to make the most of the season. And who knows? This year, you might be your Lithest before the holidays roll around.
1. Earlier to bed, later to rise
There never seem to be enough hours in the day, but if you add 30 minutes to your usual wakeup time and crash 30 minutes earlier each evening, the extra hour of rest goes a long way in helping you adjust to shorter, darker days and the drastic decrease in temps here in the Northeast.
2. Nutrients in, garbage out
Break a sweat every day, cut out processed food, drink those Greenies, bust out the neti pot, use essential oils, brush your skin, and drink more water.
3. Fall back a bit (but not a ton)
We take care of matching Lithe schedules to the seasons, but it’s your job to slightly reduce the intensity and frequency of your schedule. If you’ve been Lithing two times a day AND running or if you’ve been in the studio seven days a week, give your muscles an extra day of rest this season.
4. Breathe, sweat, shake, and wrap it up.
The Lithe breath is the foundation of your practice. It not only works the core, but releases excess toxins. Looking for other ways to release toxins? Wrap yourself up and sweat it out by wearing our calorie trashers during sculpting classes.
5. Enjoy (and winterize) your diet
Eat foods that are local and in season. Enjoy your local farmers' market, cook more, and grab Lithe Foods. Go apple, pear or pumpkin-picking with friends and family. Put these fruits and veggies on your grocery list: arugula, artichoke, broccoli, endive, beets, cabbage, carrots, celery, chard, chicory, cranberries, eggplant, fennel, garlic, kale, leeks, okra, pears, peppers, grapes, pomegranates, pumpkins, radishes, spinach, sweet potatoes, turnips, squash, zucchini.
6. Build your practice
Fall is the ideal time to build (or re-build) the foundation of your Lithe practice. Did you fall off the wagon this summer? Are you feeling less than motivated? Try your own nine-day challenge to focus on healthy eating, get back into the Lithe habit, and see serious results. Can't manage a challenge? Sign up for three classes a week, three weeks in advance, and try not to cancel under any circumstances.
8. Give thanks
We have to keep in mind that very little is accomplished by ourselves. Be grateful for all of the people who support, guide, and challenge us. Remember that the grass isn’t always greener and that there are people in the world that would give anything to be in your shoes right now.
Image of Lithe Instructor Annette Kaplafka via Dom
Check out Driving Forces presented by Audi, a new off the cuff #AudiLitheStyle series featuring Lithe Founder, Lauren Boggi.
Happy Thurdsday! 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 off. As 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 Lithe. Why? 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.
Image of Lithe Instructor Liz Galbally wearing Lululemon via Dom
So many of you near and far love Lauren Boggi Active and some may wonder what the difference is between the brands, and why I chose to take LB Active online instead of in-studio.
Lithe Method was never constructed to be a virtual workout. It's our live, in-studio experience. While Cardio-Cheer-Sculpting is the movement technique that Lithe workouts are based on, it's not what Lithe is. I'm not saying Lithe is more or less, just different! Lithe is 60+ workouts, an entire method and philosophy, a workout key, a teaching style, and an incredible in-person experience and community (some say a cult!?), but I never saw it translating into a virtual experience and frankly have never aspired to that for Lithe.
LB Active is a virtual platform for Cardio-Cheer-Sculpting, not Lithe Method. It's another type of brand powered by Cardio-Cheer-Sculpting. Like a pencil being used to write a novel or hold hair in a bun, CCS is an engine that can power many things. I've always been excited by the idea of taking CCS as a concentrated, core workout and building a new brand solely focused on that as an engine, and then using that to power other things. Similar to Lithe, but maybe not. I'm hoping that Lauren Boggi Active will become the laboratory to fine tune CCS and create amazing things. It will benefit Lithe, but go different places in a complimentary way.
I'm on a nine-day challenge, which means my diet is ultra clean and I'm kicking up the intensity in-studio and taking my workout outside for an extra hour a day. I've been testing our Lithe Spice and came up with a fantastic breakfast lassi that also moonlights as a dessert.
Indian thandai, literally translated as "something that cools," is a sweet, creamy milk drink flavored with nuts and mixed with rose petals, poppy seeds, and spices such as cardamom and fennel. On Holi, the Indian festival of colors, the refreshment is served with bhang (a derivative of marijuana). Here we've gone dairy, bhang, AND alcohol-free and used our Lithe Spice, which accentuates the nutty, floral flavors of the lassi.
Ingredients: 1 cup coconut water, 1/2 can coconut milk, 1 large handful of cashews and 2-3 tablespoons Lithe Spice (sub in a pinch of cardamom, pinch of sea salt, fennel, poppy seeds, and edible rose petals or rose water).
To Do: Mix everything in high-speed blender until smooth.
Image of Lauren via Jordan
I’ve tried almost everything when it comes to health and beauty, and I’ve adopted a few habits over the years that have become absolutely essential to my everyday. Many of you guys tell me that I glow, and I know that these little game-changers have made a massive impact on my health and beauty.
Bone Broth is a miracle food. If you’re looking for a natural tonic for total-body health and beauty, bone broth is it. When I started including bone broth as a regular part of my diet, everything improved – my digestion, my immunity, energy levels, my skin, and my joints. I've even passed the ritual on to my mom who has had 7-level spinal fusion three years ago and she's never felt or looked better.
I use this mineral-rich liquid gold as a base for soups, sauces, and veggies, and I love sipping it straight every morning – usually with a pinch of Jacobson's sea salt, fresh pepper and a pinch of turmeric or Lithe Spice.
Alphaeon & Val Daily skin care systems have been total game changers for me. In just three weeks my fine lines disappeared. Alphaeon smoothes, plumps, and hydrates without a needle or a laser. It's the only product proven to enter the dermis without an injection. It's fragrance-free and not tested on animals. Sold exclusively at Dr. Bucky's.
Cardio-Cheer-Sculpting has transformed my body. I’m stronger, lean, muscularly balanced, more flexible, and less stressed. Movement is my happy place and I love the intense slow sculpting and the empowering high-energy cardio workouts. There's nothing else like it.
Mindfulness is so powerful. I make sure to take a time out every day, and I always feel a million times better because of it. I use the Buddhify app. It's so easy. Just grab your phone; you’ll be a better partner/mom/employee/boss or friend because of it.
Eating Lithe goes far beyond weight loss. Many issues like bloating, fatigue, stress and depression originate in the gut. Eating whole, healthy foods is a game-changer when it comes to boosting your health. Adding superfoods, smoothies, cold-pressed juice, probiotics, and fermented foods (like kimchi and kombucha) keeps me energized and healthy.
Foam Rolling is a part of my everyday because stretching is never enough. I want to feel fluid, and rolling improves circulation, which preps my body for my workout and helps it recover afterward. Foam rolling also assists in breaking up trigger points (knots that limit range of motion), resuming normal blood flow and function to the muscle. Releasing trigger points (knots) helps to reestablish proper movement patterns and pain free movement, and ultimately, enhances performance. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.
All Girl Getaways are immensely therapeutic. It's the ultimate re-charge. For me, getting away with girlfriends and hitting the reset button is hands down the best way of getting out of a rut. I return with a renewed sense of energy, purpose and independence. The empowering benefits of a girls getaway is what inspired me to create Lithe Escape. The effects and results are deep-rooted and long-lasting.
Lauren via Antrim & Spruce Photography
We asked which pieces from Lauren's LB Active videos you loved and many of you mentioned this Strut This crop top and leggings. The custom print was designed by New York-based artist Christopher Lee Sauvé and Lauren loved this set so much that she got it in black and white. It feels fashion-forward and luxurious, but also supportive enough for everything from foldover work to herkies. And the crop top looks amazing outside the studio with a high waisted skirt and fitted jacket. Bandier always finds designers who strike a perfect balance between form and function.
Image via Instagram @laurenboggi
We have always been big fans of studio-to-street activewear that stands up to the toughest CCS sequence, and then transition to brunch with the girls or on a date after class. The general public is finally getting on board, too. The word athleisure is even being added to the next edition of the Merriam-Webster dictionary.
If you've been following @laurenboggi's LB Active challenges over the past few months, you already know that her workout gear game has been on-point. Many have asked where they can find the looks she's been rocking, so we're making it easy for you. Tell us in the comments if there are certain looks you've been lusting after, and we'll do our best to help you get your Tight End looking stylish in and out of the studio.
Shop this look:
Image via Instagram @laurenboggi
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