fithiphealthy

LITHE GOAL OF THE WEEK! 20 May 2013

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

LITHE GOAL OF THE WEEK! 13 May 2013

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

LITHE GOAL OF THE WEEK! 6 May 2013

Remember this goal?  You're at the half-way point.  This week, check in!  How's everyone doing?  

Image of Lithe Instructor Danielle Ingerman wearing Lithe via Dom

LITHE GOAL OF THE WEEK! 29 Apr 2013

 

Grow your practice!  The classes (and instructors!) that you avoid, are usually the ones that you need.  This week, go out on a limb and spice things up.  Sign up for, or take a class that you've blacklisted, been scared to take, or finally sign up for that 101! 

Images of Lithe Instrcutors via Dom

LITHE GOAL OF THE WEEK! 22 Apr 2013

Your heart never takes a day off.  It does its job around the clock, contracting over 100,000 times per day, delivering 2.4 ounces of blood to the body with every heartbeat. That’s 1,900 gallons of blood each day—all from a 10-ounce pump.

When you're Lithing, your heart gets quite the workout, too.  It increases blood flow 4 to 5 times that of its resting state in order to meet your muscles’ demand for oxygen-rich blood.  During high cardio workouts like Higher Power, High Mini, Weightless and Rock Steady, your heart pumps about 5 to 7 gallons per minute, and returns to its resting rate by the time you’ve cleaned off your mat.

This week, pay some extra attention to your ticker to get even Lither. Start by tracking your recovery heart rate to determine whether you’re reaping the benefits of Lithe. To calculate yours, take your pulse ten seconds after you’ve finished a workout. One minute later, check it again. Subtract your second pulse check from the first. The greater the number, the better shape you are in!

Image of Lithe Instructor Liz Galbally jogging via Dom

LITHE GOAL OF THE WEEK! 15 Apr 2013

We love our gloves; they protect our hands and get us through some of the toughest Lithe workouts.  They touch the bands, the floor, the weights, the barre, the rebounder, and the Tall Box and then they are forgotten in our gym bag, car, or purse until the next workout.  This week, lets all give our gloves some love and wash them!   

Image of Lithe Instructor Carrie Gero in Spirit via Dom

LITHE GOAL OF THE WEEK! 8 Apr 2013

With this warm weather upon us, it's difficult not to be all business at the studios.  Try to remember that it's only exercise...and have fun!

Image of Lithe Instructor Kim Sauer wearing Lithe's Slimming Pants via Dom

 

LITHE GOAL OF THE WEEK! 1 Apr 2013

Spring is here!  This week, stick to our Lithe Foods ethos by eating according to the season with the help of this fantastic seasonality chart.  Don't forget to:

• Eat as many whole foods as possible.
• Eat a wide variety of food.
• Eat meat & dairy sparingly.
• Eat as much organic food as you can afford or find in your area.
• Cook as much as possible to control what goes into your meals and your body.
• Shop locally.
• Listen to your body.

Images of Lithe Instructors Tirsa Rivas, Bari Rosenthal, Gerri Trooskin and Danielle Ingerman via Dom.  Seasonality chart via Leon Restaurants of London.  Download Seasonality chart

LITHE GOAL OF THE WEEK! 25 Mar 2013

It’s so important to hydrate pre, during, and post Lithe. Did you know that the average woman should be drinking 9 cups of water per day (about 2.2 liters).  On the days when you exercise, make sure that you compensate the fluid loss by drinking an additional 2-3 cups of water, 400-600 milliliters. This is extremely important when you are sweating, not to mention Lithing while wearing Trashers, which make you sweat even more!

This, week, use a water bottle, one that you know the measurements, and keep a mini-tracker of how much water you actually consume. Make hydrating your body fun and challenge yourself, not your kidneys! 

Want to take it a step further?  Make “Lithe Water” at home by mixing mint, parsley, apples and citrus like lemon, lime and grapefruit which will make the water more alkaline. Lithe Water is detoxifying and will help rid the body of bloat. 

Image of NYC Lithe Instructor Lisa Borres at the bands via Lauren and water chart via FHH contributor, Christina Dollings

LITHE GOAL OF THE WEEK! 18 Mar 2013

Sweat IS a reward!  If you're having trouble sticking to one of your fitness or food goals, start a motivation money jar!  The almighty dollar is a great way to keep you on track and reward yourself for all your hard work!

With the money you save, you can treat yourself to a Body Booster, Mani/Pedi, a new pair of shoes, or maybe you’re saving up for a new S/S 2013 staple that now you can afford and look fabulous in…killing two birds with one stone!

Here’s what to do:

-   Grab an old Ball jar from your kitchen (you can decorate it if you’d like!)

-   Put a dollar in the jar each time you come to Lithe or do any kind of fit, hip, and healthy activity (like, walking, jogging or biking to that 6AM workout!).  You can raise or lower the amount of money you choose at any time.

-   Bank more ($5-$10) if you feel like you went above and beyond your goal.

Images of Lithers Julie, Nisha, Lexi & Veronique via Lauren