559 posts categorized " Lithe Method "

LITHE LEERY? 24 Jul 2014


It's no secret that Lithe has a reputation. Ask women who Lithe regularly to describe that reputation, and the descriptions often include words like: fun, community, support, challenging, rewarding, and sometimes even addiction. But for some who've never taken a class, Lithe invokes something totally different. Peering into a studio with all of its mirrors, weights, barres, and various bands hanging from the ceiling, and words like intimidating, insane, torture and impossible all come to their minds. 

Starting any new workout regimen is a big step! And while I don't mind that Lithe has a reputation for being tough - because changing your body takes work - I do mind when women think they won't be able to do it. Some women see the flow of fit bodies that come and go from our various studios and they think: I couldn't keep up. Or, I will be the only person in the room that's not in fantastic shape. And while I understand their fears, it's important to know that any able-bodied woman, regardless of fitness level or age, can Lithe!

Nobody who Lithes starts with a Lithe body! The women in our studios look the way that they do because they Lithe.  There is such a diverse range of women that attend classes, from competitive athletes to women who are brand new to exercise. The best way to start out if you have no background is to take a few of our Lithe 101 classes. 

It's important to us that newbies feel supported through every step of your workout. We are here as you take it at a pace that works for you. Most women who begin Lithe are always surprised how quickly they catch on, and how well their bodies take to the challenge! Still leery? Stay tuned for our additional tips on what workouts to take and a video on how to modify!

Image of Lithe Instructor Sophie Oh wearing Stella McCartney & Michi via Dom

SIX CARDIO TIPS! 22 Jul 2014


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

25 THINGS! {BY SAYEH} 17 Jul 2014


I have yet to take a class with this week's 25 Things subject (or perhaps I've taken 1), so I'm not able to rave about her teaching style, but I am able to say that I am confident she must be a natural. I ran into Cate Rigolout outside of our Lithe lives, in our mutual world of education (see #3). I was helping at the high school graduation of the school where she works, and we both had a moment where we looked at each other and thought: Wait...do I...do you...are we...ohhh hiiiiiiii! It was then that the connection between her Lithe life and work life became immediately clear to me. Who better to be a Lithe instructor than a teacher? I look forward to taking her classes, and after reading her 25 Things, I hope you will too, if you don't already.

  1. I am originally from Connecticut. I moved with my now husband, Dave, to Philly after college. That was six years ago. Yikes!
  2. Speaking of my husband, we met during our junior year at Trinity College in Hartford, CT. We are now both teachers at the same school. We teach the same students. We used to share a classroom. It is amazing the path that life can take us on.
  3. My other job is a high school special education science teacher in Kensington. It can be extremely challenging, but I love the kids. Being a Lithe instructor is the Superman to my school teacher Clark Kent. I even get to rock a spandex super suit!
  4. I am an only child, but I do have a big, crazy Italian family on my mother’s side.
  5. The matriarch of the Ferrucci family was my grandmother, Rose. She passed away last year at the remarkable age of 105. She was an amazing woman who lived an incredible life. Hopefully I got those longevity genes!
  6. Vermont is like a second home to me. My family has enjoyed a second house in Stratton since I was four. My dad is an extremely talented handy man, and actually built both my childhood house in Connecticut and our second home in Stratton. When my parents retired (they were both high school teachers – the apple really didn’t fall far from the tree), they permanently moved to Vermont. Vermont is also where my husband and I were married last July. We visit whenever possible. 
  7. My parents raised me as a vegetarian, although we did occasionally eat fish.  Aside from fish, I have never eaten meat in my life. Really never!
  8. Dave and I share our home with two dogs, both Cavalier King Charles Spaniels. Buddy is 10 and Waverly (Avey) is 1. They are our furry children. We got Avey when we returned from our honeymoon last summer, and decided to name her after the street we live on in Philly.  We’re actually moving to a new house next month, and it’s also on Waverly Street. Go figure.
  9. I started figure skating when I was 6, and became a nationally competitive pairs skater when I was 14. I loved the feeling of being lifted and thrown. I stopped skating at the age of 19 so I could pursue a college degree. It was one of the hardest decisions I’ve ever made. Every once in a while I strap on the skates and go for a spin. I usually surprise myself by how much I still can do. I was lucky enough to get to take forty 12th graders on a field trip to the UPenn rink this past winter. That was a blast!
  10. Because of skating, I took online correspondence courses for my final 3 years of high school. I was training around 5 hours a day and missed many days for competitions. Thankfully, I still got the chance to go to prom and didn't feel like I missed out on anything.
  11. My undergrad major was environmental science. My thesis research focused on insect chemical ecology. I spent a lot of hours in a lab with bugs, specifically caterpillars. If you ever need a bug dealt with, I’m your girl. But I won’t kill it – just transplant it.
  12. I love to travel. Skating competitions took me to places throughout the country when I was younger. My first trip abroad was when I was 15; I traveled to St. Petersburg, Russia for a month to train. I have been lucky enough to add many places to my list after I stopped skating. My most recent trip was to Wyoming to visit Jackson Hole and Yellowstone. I now have a goal to visit each of the 58 national parks.  So far I have been to five. I have a lot of work to do.
  13. I love the ocean, but don’t usually spend my time lying on the beach. I’m a certified SCUBA diver and can think of no place I’d rather be than under water exploring.
  14. Even though I love to travel, there really is no place like home. I’m a complete homebody and find few things more enjoyable than spending a night in on the couch with my husband, dogs, and some good TV.
  15. I am incredibly shy and socially awkward, especially around people I just meet. I get less shy the more I get to know someone, although I never really lose the awkwardness.
  16. I’m very clumsy - trip over flat surfaces clumsy.
  17. I love to cook and bake. I especially like to try new recipes. Not to toot my own horn, but they usually turn out delicious. Toot!
  18. I’m known for making homemade pizza. I use my great grandmother’s recipe.  I submitted the whole wheat version to a cookbook and it is now published! 
  19. My husband and I love to hear live music. We go to concerts regularly and especially enjoy music festivals.
  20. Bright lights make me sneeze. Apparently, it’s genetic. Get a group of my mother’s family together and have us walk outside from a dimly lit place. Guaranteed we will all sneeze.  My husband didn’t believe me until he saw it in action.
  21. I don’t drink coffee. In fact, I’ve never had more than a sip. Don’t like the stuff. I’m more of a tea person.
  22. Seltzer is my favorite beverage. One of the best purchases I’ve ever made was a Sodastream.
  23. I’m 5’ ½”. That half inch is super important.
  24. Although I often can’t remember what I ate for lunch, I will never be able to forget the lyrics to many late '90s and early 2000s pop and hip-hop songs. Pretty sure I’ll be able to recite Juvenile’s “Back that Thang Up” when I’m 90.
  25. I started Lithe four years ago.  I’m an active person (hiking, biking, skiing, snowshoeing, and kayaking) but I hate going to the gym.  Lithe is the only workout that I have ever enjoyed. It has changed my body and my mind. I am so thankful that I found it!

Images via Cate and Dom



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



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.




Here's a little treat for all of our readers this week...two fresh new phone backgrounds that you can download for free!  If you're kicking off the #LitheEndlessSummer Challenge or need some motivation, these will both inspire you!  Which one will you choose? 



  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



It's Summertime in the city and Lithe's 8 class pack, weekend-only deal is live!  This deal is perfect as a gift, or for monthly membership Lithers who want to double up during the second most indulgent time of year.  To purchase, choose "Summer Weekend Special" in our online store.

*Limit one per Lither, Valid for newbie and veteran Lithers, Valid on Satudays & Sundays only, Package expires 2 months from date of purchase, and may not be combined with any other discount or promotion.

Image of Lithe Instructor Elizabeth Tomkins wearing Motherhood Maternity via Dom

#LITHETOUR 2014! (USA) 26 Jun 2014

Tour (1)

We're getting prepped for our first two stops in the USA!  Details on how to sign up next week...

LITHE-BUILT 24 Jun 2014

Lithe's RB

There really IS a method to the madness.  Build your body with the bones of Lithe: Higher Power, Waspie, Pom, Twiggy, and Skinny Jeans/Sculpt.  It's what we're made of.  Want to get Lithe?  Dig your heels in and repeat...

Image of Lithe Instructor Rachael Bridgens via Dom


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