Forward-moving

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As the earth rotated around the sun on March 20th, the Spring Equinox marked the transition to a new season and the very welcoming equal balance of daylight and darkness. The seasonal shift invokes hope and a change in habits: fresh perspective, new rituals, a clean slate.

Speaking of new rituals, this week we’re incorporating outdoor walking into the weekly schedule. Walking (fast) in the fresh air is great for feeling strong, alive, connected, and forward-moving. I’ve been walking several times per week for the past couple of weeks and it’s been a real game changer in the way I feel, both mentally and physically.

Get inspired and make a playlist with your favorite music (or use ours) and keep proper walking form in mind: Stand tall, eyes forward, strike with the heel, roll through the foot, push off the toes, and squeeze the glutes.

3/25/19 Studio LB

Meet this week's new workouts: March Cardio and Sculpt mashups and LB Sport. It’s the final week of the month and we’re mashing it up (core-first), and incorporating two 30-45 minute outdoor walking sessions! This week’s Cardio mashup will land in the Studio tonight.

LB TV: This week we’re very briefly revisiting the importance of breathing properly.

New Full-Length Workouts: Cardio: Our March Cardio + Sculpt mashup includes our favorite sculpting of the month. This week’s Sculpt mashup is a 40-min. standing to grounded, no equipment workout. Use wrist weights or light/medium weight for a challenge) sculpting flow.

New Quick Burn Workouts: LB Sport is a 23-min no equipment, low impact cardio Quick Burn that hits everything in less than 25 minutes. Expect to kick into your fat burners, work your abs both standing and grounded, and exhaust the core and upper body.

Featured Music: SG Lewis, Clairo, Coldplay, Drake, Lykke Li, Snowprah, and Rex Orange County

We’re feeling it: Upper body (shoulders!), abs, and glutes.

Activewear by: Nike, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

ACTIVATION: HARAMARA, SAYULITA

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It’s almost Activation time and we cannot wait to surf, spend time in the sun, and work with Lauren IRL at Haramara, Sayulita! Activation is: life-changing, a girl-cation, a time-out, a tone-up, a tune-in, and a time to be in your body. One thing we all agree on is that the results are profound.

We have two rooms available which can be single ($3450) or double ($2490) occupancy. Grab your girls and join us!

LIVING BETTER: LINNY GIFFIN

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Your overwhelming response from International Women’s Day has inspired us to look within our community and recognize some insanely talented Studio LB members here on the blog. First up, we wanted to share a recent Q & A with Linny Giffin, a Studio LB member and multidisciplinary artist living and working in Washington, D.C. Seeing her creativity and and ability to balance form and function in her space, we needed to know more about what drives Linny in her work, her home and her health.

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Can you tell us about your work as a fiber artist and about The Lemon Collective?

As a fiber artist, I do a lot of work with embroidery, weaving, quilting and soft sculpture. I've translated the medium to large scale installation art, creating bespoke pieces for restaurants and homes in D.C. and beyond. Last year I created a loom on the storefront of my studio and wove flowers through it, I called in the Living Loom.  

In 2015, I co-founded The Lemon Collective with two other D.C.-based artists. It originally started as an art studio for us, but quickly morphed into much more. Now, it is more of a brand and creative community that celebrates artists across a range of mediums in a city where creativity isn't always a priority. Our brick and mortar hosts workshops and other events, providing a space for small business owners to exhibit their expertise in anything from jewelry making and flower arranging to embroidery and business development. We're building an online community that connects artists and celebrates the importance of creativity. 

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You live and work in a 350 square foot space in Washington, D.C. In what ways do you find this space limiting or liberating?

Of course, living and working in a 350 square foot apartment is extremely limiting. However, just by opening up the door to my fire escape, I feel a part of the city. The view is amazing and I live on the best street in D.C., there are cafes, restaurants, shops and an independent movie theater right outside my front door. Plus, the small space allowed me to design the apartment very intentionally so no square foot was left neglected. I think that makes the apartment feel liberating.

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Do you practice Studio LB at home or elsewhere?

I practice at home! I just roll out my mat in the middle of my living room floor. One of the many things I love about Studio LB is it doesn't require equipment and I can do it anywhere even my tiny apartment. 

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Linny is currently working on an outdoor installation series around D.C. and Northern Virginia, and you can find her on instagram at @linnyfriend and online at https://www.linnyinc.com. To sign up for the Lemon Collective’s monthly newsletter for news and goings-on in the art world, visit  https://www.wearethelemoncollective.com.

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Photography by Laura Metzler

3/18 Studio LB

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Hey team, happy Spring! Meet this week's new workouts: Hero, Unnamed, Calm Aesthetic & Atomic.

LB TV: This week we’re talking about how you can eat well when you’re traveling for work.

New Full-Length Workouts: Cardio: 47-min. Unnamed is a cardio meets arms and upper mid-back sculpting workout. This week’s Sculpt, Hero is a 51-min. grounded to standing heavy weighted sculptor.

New Quick Burn Workouts: Atomic is a 28-min cardio abs workout that exhausts the core and upper body. Calm Aesthetic is a 18-min. balanced, total-body flow.

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

3/11 Studio LB

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Hey team LB, this week is total-body as usual, but there’s a whole lotta love for the love handles. Meet this week's new workouts: Roxanne, Luminary, Highline & Figure Four.

LB TV: Transitioning from vacation mode to home is never easy. This week I'm telling you how I get back on track after traveling.

New Full-Length Workouts: Cardio: 40-min. Roxanne is a fun, and easy to follow cardio meets classic, grounded weighted sculpting for the abs. This week’s Sculpt, Luminary is a 42-min. standing weighted sculpting combined with a grounded cheer-conditioning sequence.

New Quick Burn Workouts: Highline is a 22-min sculpting workout that moves from standing to grounded and fully exhausts the Quadratus Lumborum (muscles underneath the muffin top), deep core, and low back. The muffin top is mainly fat, but many different muscles—the low back, glutes, and ab muscles—attach underneath it, so targeting the abs alone is never enough. Strengthening all these muscles really pulls your whole waistline in. Figure Four is a 15-min. no equipment, total-body wonder. You’ll work everything in less than 20-minutes.

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect with me through the Facebook Group or text me on the Studio LB hotline!

International Women's Day

art by    Laura Berger

Today I am excited to celebrate YOU and all of the other kickass women that make this world a better place. I am so grateful to be doing what I love with all of you strong, inspiring women from all corners of the world. Your strength, determination, beauty, intelligence, and talent inspire me on a daily basis. I love that we are here to support and empower each other to be the best version of ourselves. Thank you for letting me part of your journey, and in turn for being a huge part of mine!

The purpose of International Women's Day is to celebrate the social, economic, cultural and political achievements of women worldwide. Considering our ever-growing community of members to Studio LB, I can't help but be inspired by IWD's celebration of unity, reflection, advocacy and action.

When I consider the intention of International Women's Day, something that really resonates was when I first learned about feminism. As a young woman, the word feminist held negative connotations, and I think it does for many. When I originally heard a high school friend identify as a Feminist with a capital F, I envisioned her as a one-dimensional bra-burning and man-hating figure, but quickly learned that was a pretty outdated and narrow minded notion. When you actually check out the definition in Merriam Webster, feminism is described as this–

1: the theory of the political, economic, and social equality of the sexes

2: organized activity on behalf of women's rights and interests

Those are both definitions I can strongly get behind. My friend identifying as a feminist really reframed how I thought about identifying as one myself then, as I do to this day. Since International Women’s Day is about showcasing a commitment to women’s equality and celebrating women’s achievements, feminism is intrinsically linked in my mind. Basically, feminist is not a dirty word and it's a label I embrace wholeheartedly.

As you all know, I believe prioritizing health is one of the best things we can do for ourselves and for everyone else in our life.  My goal for Studio LB has always been to give as many women as possible a chance to put their health first. So to celebrate International Women’s Day, I want to share Studio LB with as many woman as possible. If you’re a member and you know a kickass woman who isn’t a member and would benefit from Studio LB we’ll send them one complimentary month! Email hello@laurenboggi.com on March 8th with your friend’s name and email address and we’ll send a one-month membership her way!

Xx, Lauren

3/4 Studio LB

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Hey team LB, Happy March! I’m over here trying to warm things up a bit with a Spring dance. And, if that doesn’t do it, this week’s content should do the trick!

We’re kicking off the month with ease, but you can expect things to ramp up rather quickly. Meet this week's new workouts:  FanGirl, Heavy Rotation, The Minimalist & Soulmate. We’re kicking off the month with a fairly easy week but you can expect the content to ramp up rather quickly.

New Full-Length Workouts: Cardio: 43-min. FanGirl is a fun, and easy to follow cardio breakdown (with extra reps!) meets classic, med-heavy weight sculpting. This week’s Sculpt, Heavy Rotation is a 42-min. 3x3 sculpting workout that includes fun moves like, Plie Waist Rotations, Helicopter & Aeroplane. Strap on your wrist weights to really tone your arms.

New Quick Burn Workouts: The Minimalist is a 24-min. easy-to-follow Cardio + Sculpt workout that begins with classic sculpting. We love it because It’s perfect for all levels. Soulmate is a 18-min. no equipment standing abs workout (similar to Heavy Rotation) that targets the core while stretching out the back of the body. Wear wrist weights or use light weights (1-3 lbs.) to really increase the burn with this one.

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect with me through the Facebook Group or text me on the Studio LB hotline!


2/25 Studio LB

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it’s our final week! Meet this week's new workouts: Cardio and Sculpt Mashups, Ariel and La Pêche

New Full-Length Workouts: Cardio: 49-min Feb. Cardio Mashup. This week’s Sculpt: 51-min Feb. Sculpt Mashup is a standing weighted sculpting workout. The cardio mashup contains advanced level transitions, so if you’re new I recommend 2/4 Cardio (Hella).

New Quick Burn Workouts: Ariel is a 17-min. grounded loop workout that builds on this months content. It’s great for all levels - Use a light loop to focus on the abs and use a heavier loop to really target the glutes. La Pêche is a 24-min grounded workout that transitions to standing (and that transition is where you’ll feel the magic!) that targets the low abs, hips, and glutes. Use ankle weights for a challenge, or no equipment at all to modify.

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect with me through the Facebook Group or text me on the Studio LB hotline!


2/18 Studio LB

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Hey team! Meet this week's new workouts: Whatever Lola Wants, TSE (The Sculpt Edit), Rear View, and Type A. You’ll feel pops of new peppered in with our core basics.

New Full-Length Workouts: Cardio: 44-min. Whatever Lola Wants is a mash-up of your fave current moves (remember when I asked you what you wanted?). Have fun with this one! This week’s Sculpt: 41-min TSE (The Sculpt Edit) is a grounded and standing weighted sculpting workout that will work as hard as YOU do.

New Quick Burn Workouts: Rear View is a must-do 23-min. core bodyweight workout that stretches the hamstrings, opens the hips, and really lifts the booty. Type A is a 16-min. grounded loop workout that builds on last week’s Hourglass. You may see an advanced variation of this in the Studio this week ; )

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect with me through the Facebook Group or text me on the Studio LB hotline!


5 Signs You Need Activation

A few signs that you need this trip of a lifetime…


You can’t remember the last time you had a girl’s trip.

Activation is a week of HIGH QUALITY girl time, and going away with other women is proven to be great for your health. Activation is a lot like your college days where you met new people, made new friends, let loose, and had fun!

When was the last time you got away with just the girls for a whole week? Or when was the last time you put yourself in a position to make a new group of friends? There’s nothing that creates instant bonds quite like laughing, sweating, exploring, breathing in mother nature’s beauty with women who lift you up.  Let’s face it, girl time isn’t just an excuse to have fun, it’s good for the soul and something you should try to make time for at least once or twice per year.


You want to become healthy, strong, and look amazing right before Summer.

Activations are literally that…they get the ball rolling and keep it going. It’s one week where it’s all about YOU. As women, most of us are guilty of regularly putting the needs of others before our own. However, at some point we all need to hit that reset button and spend a little time focusing on us, so that we can be our best for everyone else in our lives. Activation lets you do just that.

You’ll explore a new place, experience culture outside of the US, slow down, relax at the beach, become stronger, pamper yourself, try new things, and meet new people. Best of all, you can enjoy the sunset with your feet in the sand and a fresh coconut or cocktail in hand and not even have to think about cooking dinner since there’s a chef taking care of everything for you.


You need a Smartphone intervention.

Eyes up, babe! Has your screen time reached epic levels? Do your wrist and thumbs hurt? How many times a day do you check your phone, email, talk to Alexa, etc.? Probably multiple times per hour. A 2018 Neilsen audience report found that American adults spend more than 11 hours per day interacting with media, and most of that happens on our Smartphones.

No, you aren’t totally disconnected on Activation unless you desire to be. It’s more like we’re untethered and balanced. I like to think of it as creating healthy digital boundaries where there’s no FOMO. Really, it’s the ultimate freedom.


You haven’t felt pure Joy in a while.

You know…that heart-bursting joy? There’s nothing that beats slow food, slow living, and spending time in nature getting sandy, salty, and sweaty. Everyone always mentions how they love playing all day and getting aligned with their circadian rhythms and going to bed EXHAUSTED at 8:30PM.

Incorporating the ocean into your daily life, feeling the warm sun on your skin, breathing in the fresh jungle air… it truly gives you life.  That joy the main reason we escape the USA… it’s just not the same if you don’t leave your comfort zone. Spending time in nature stripped of the things you feel are life necessities is pure magic. It’s healing, inspiring, and refreshing. It may sound cliché, but it’s really as simple as the saying goes, don’t forget to stop and smell the flowers.


You don’t feel like you are your best self.

Activations have a way of helping you find your inner goddess and truly love yourself.  It’s almost impossible to put into words and it’s really something that you have to experience to understand, but I’ll try my best to explain.

First off, it’s a week of working out and being pushed to new limits. You leave feeling infinitely stronger than you did before the trip and these results stay with you for the next 6+ months. Secondly, you spend that week letting go of schedules and the stress of your daily life, which allows the tension you normally carry melt away. On top of that, you’re surrounded by women who are there for the same reasons as you. There’s no competition, or catty-ness. Instead, it’s a week of having fun and lifting each other up. You leave with new friends, feeling completely empowered and accomplished. Finally, you come back super fit, sun-kissed and exploding with confidence ready to take on summer. You spend a week putting yourself first and it reminds you just how amazing YOU are.

2/11 Studio LB

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Hey Team LB! Say hello to this week's new workouts: Phenom, Circles, Hourglass & Triple L. Week two has us digging deeper into the core (specifically the abs, lats, inner thighs and glutes), and if you liked last week, I think that you'll love this week. Speaking of love, I LOVE getting to know so many of you!  If you're new, follow our Quick Burn schedule below and connect with me by joining the Facebook Group or text me on the Studio LB hotline!

New Full-Length Workouts: Cardio: 49-min. Phenom & Sculpt: 49-min. Circles

New Quick Burn Workouts: Hourglass is an 18-min. grounded core workout & 25-min. Triple LB is a fresh heavy weight sculpt.


My Fave lunar new year recipes

Photo: William Meppem

Photo: William Meppem

Gong hei fat choy! Happy Lunar New Year! Yesterday I spoke with my good friend and acupuncurist, Julie Schwartz, LOM., MSTCM who said, “2019 is the year of the Yin Earth pig, which means it is a time for yin strength rising, feminine power, and compassion. Pig energy is one of hard work, and then enjoying the fruits of your labor.” Sounds like it’s going to be aa auspicious year, right?

Read all about it, and check out some of my favorite healthy recipes below that I’ll be making this week:

This Good Luck Salad recipe

My favorite Buddha’s Delight recipe

Hippie Food Mom’s Longevity Noodles

Yummy watercress and tofu Dumplings

The Kitchn’s Chicken Lettuce Wraps

Bok Choy with Black Bean Sauce

Anything and everything from Jeanette’s Healthy Kitchen

2/4 Studio Lb

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Hey Team LB! We're kicking off a new month with some serious core work. This week, you'll feel your waist tightening as we tax the abs in every workout. And, if you put the work in, you'll ABSolutely see visible changes by the weekend.

New Full-Length Workouts: Cardio: 40-min Hella, & 43-min Sculpt Full Circle

New Quick Burn Workouts: Feeling Myself is a 23-min. no equipment standing abs workout & Flash LB, a Cardio + Sculpt gem from October.

New? Follow our Quick Burn schedule below and connect with me by joining the Facebook Group or text me on the Studio LB hotline.


The trip That Changed My Life....

In 2015, I went on my first retreat with Lauren.  At the time, I was managing Lauren’s fitness studios in Philadelphia, and I considered myself a pretty healthy person.   I worked out 3-4x per week, I ate “healthy”, and drank (probably too much) green juice. When Lauren, invited me on the fall retreat, I jumped at the opportunity. A trip to an exotic beach in Nicaragua?..for work?... umm F*** yeah!

But, as the excitement wore off, I started to become pretty freaking nervous.   First off, I still had nightmares from a one hour beach class that I took with Lauren. I was so sore from working in the sand that I had to crawl down my apartment’s three flights of stairs b/c my legs literally gave out on me. I was definitely more of a “hide in the back corner and avoid classes that were too hard for me” kind of a person... so there was NO WAY I thought I could keep up and handle not one, but TWO of Lauren’s classes each day. Then there was also the food to worry about. I am a picky eater and I eat A LOT. What if I didn’t like anything, or worse what if this was some kind of fat camp and they only fed us 1000 calories a day? Finally, did I mention the retreat was totally sold out? This meant I’d not only be sharing a room, but ALSO sharing a bed with Lauren…god forbid I fart in my sleep while sharing a bed with my boss!  So between embarrassing myself, starving and being the weak link I had some serious hesitations about this retreat. Luckily, Lauren purchased me a non-refundable ticket and I never had a chance to think about backing out.

I like to think of myself a traveler. I traveled a lot in my early 20’s, and still jump at any travel opportunity I get.  I’ve had amazing trips and I’ve had some really really bad trips. Besides the personal things I worried about, Activation had all of the right ingredients for a great trip- beautiful beaches, yummy food, strong drinks, places to explore, new friends, lots of activities (hikes, kayaking, surf lessons, etc.).  Yet, little did I know this trip would not only land on my list of amazing trips, but it would ACTUALLY change my life.

By the end of the retreat, I lost 6 or 7 inches, I made new friends with some amazing people, I watched the sunset on the beach with a cocktail in hand almost every night, I beat myself up in surf lessons, I got some sun (burn*), and ate dessert regularly. But what made this trip so different was how it made me feel. I came back feeling stronger, proud of myself and my body, and feeling so confident that I was walking around the streets of Philadelphia like I owned the place.

In one week, Lauren pushed me to reach a level of fitness that I never knew I even had the potential to achieve. We worked out twice a day. It was tough. I was never the first to finish an exercise. I was tired. I was sore.  But, I never felt the urge to quit and I didn’t have to crawl down any stairs. Lauren had a way of tailoring all of the workouts to the group. She knew how to push us just enough without going too far.

I came home feeling inspired and motivated to maintain my strength and my results. I didn’t want this feeling to go away.  My “healthy” diet, became healthier. I felt so much stronger, that I was able to push myself harder in my regular workouts. I even moved from the back row to the front row of class and stopped stalling every chance I got.  And most importantly I ‘fell off the wagon” less frequently.

I’ve now been on three retreats with Lauren.  I’ve lost over 20 inches, I’ve gained muscle and I’m stronger than I’ve ever been.  If I had never gone on that first retreat, I don’t think I would have learned to work at my full potential. I certainly wouldn’t have ever been strong enough to film with Lauren. And I probably wouldn’t feel as great as I do on a daily basis. I will always be grateful I had this life changing opportunity. Thank you Lauren for pushing me to new limits!

LB PROATS

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I'm have a full-fledge love affair with oatmeal. It's rich in fiber, vitamins, minerals, is gluten-free, and with added protein, it keeps me going and going. In fact, proats have become one of my top training/nutrition secrets. I usually don't add sweetener to my food but you'll need it to counteract the protein powder in this recipe. I use monkfruit to sweeten my oats. Try not to use sugar or honey. Sugar contains no nutrients. It only makes you gain weight, contributes to tooth decay and raises your risk of heart disease and diabetes.  And although honey does contain nutrients, it's loaded with sugar and calories. I recommend replacing sugar with monkfruit or stevia. I prep and batch cook my oats on Sunday. This recipe makes 2-3 servings. 

Ingredients

  • 1 cup rolled oats (I use the good stuff - Bob's Red Mill Rolled Oats)

  • 2 scoops of protein powder (I use Moon Juice Vanilla Mushroom protein)

  • 1 tsp. of Lakanto Monkfruit sweetener or Stevia 

  • cinnamon to taste 

  • handful of blueberries 

  • A drizzle of nut butter (I use Sunbutter b/c it's drizzle-able)

Directions

1. In a small pot, boil 2 cups of water and 1/4 tsp salt. Add oats, and cinnamon. Reduce heat to low and cook for 10-20 minutes (depending on the consistency that you prefer), stirring occasionally. 

2. Add protein powder and Monkfruit or stevia during the last 2 minutes of cooking.  Stir. This prevents it from becoming thick and tacky. Cover, remove from heat and let stand for a few minutes. 

3. Top with blueberries and a drizzle of nut butter.