NICOLE'S ACTIVATION RESULTS

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I want to preface this by saying that I’ve been doing these retreats for over a decade & this is my most meaningful transformation story to date. Meet Nicole from Philly! She works in wealth management, is a mom to grown twins & also is a g-mom. Y’all, I adore this woman SO much. Salt. Of. The. Earth and so much fun. You can see what Nicole achieved (she lost 12” in 7 days) but swipe right to see her 14 days later...she’s LITERALLY a new woman. Initially I was a little concerned b/c I don’t like to “bootcamp” people, but I knew Nicole would see mental/physical changes even if she participated in less than half of the workouts. Prior to Activation she had never trained with me and hadn’t worked out regularly in years. Also, she’s not into fish or veggies but she was there for it ALL. The most amazing thing is that Nicole gave up a Wawa coffee and creamer ☕️ addiction while on Activation. Actually, she didn’t have coffee at all in Mexico (mind-blowing). It takes so much tenacity, willpower, and mental fortitude to go from zero to 13 miles of movement in a day/20 hours in 1 week but she kept pushing. Nicole, we got the ball rolling and I’m so proud of you and happy for you. I know you feel as amazing as you look.

LIVING BETTER: ALYSHIA OCHSE

Photograph by Dana Patrick

Photograph by Dana Patrick

If you’ve watched True Detective, How I Met Your Mother, Hart of Dixie, General Hospital, or Ballers, you’ll recognize actress Alyshia Ochse. But you might not know that she’s also an author, accomplished athlete, and host of her own podcast “That One Audition.” Alyshia and I met through mutual friends and I totally admire her sense of humor and tenacity, and wanted to learn more about Alyshia’s approach to her career, creative expression, and commitment to fitness even while on set.

Photograph by Kate Hauschka

Photograph by Kate Hauschka

Did you always want to act, and which came first for you: writing or acting? 

I’ve always wanted to be an actress.  One of the first memories I have as a child was daydreaming out the living room window making up stories about the people outside.  Stories fascinated me, the people fascinated me.  Movies allowed me to escape my reality.  When I was learning how to write in kindergarten, I wrote a note saying “I want to be in the TV when I grow up.”  Writing came later in my life.  I started writing in a journal and writing poetry around 10 years old.  My first poem was published when I was 11.  Sitting in math class, words poured into my mind and I scribbled out a poem with words I didn’t even understand.  Words that I had to look up and learn.  Creativity knows no age and I am grateful for the opportunity to daydream about another reality for myself.  Writing is now a tool I use to feel my way through a situation, to express myself and to be connected to the flow of pure creativity.

Hollywood is a funny place.  It IS the place where storytelling dreams do come true.  But the thing that I have learned about Hollywood is that your “dream” is another person’s long journey that they achieved with a set of goals.  Typically, an actor’s dream becomes a reality about 10 to 15 years after they have been grinding at it.  It is not for the weary.  You must be resilient and remember that it is about climbing and staying the course.  There is no overnight success.  Only the press makes “overnight successes.” Many of those actors and storytellers have been working relentlessly not only on their craft but on many side jobs to keep the bills paid.  My suggestion after surviving for 16 years is having a game plan and having annual goals that allow you to see your progress to help you from being discouraged. 

Photograph by Kate Hauschka

Photograph by Kate Hauschka

You host a podcast called "That One Audition." Tell us about the inspiration behind starting your podcast and what the process is like.

“That One Audition” spawned out of a hilarious audition experience where I was running in a bikini and my own flatulence was THE show stopper that left a whole room speechless.  I left that room and wondered how many other people had bombed auditions or how many auditions left the actors ‘ vulnerabilities exposed.  After discussing the experience in my acting class, many other actors shared audition stories that were beyond hysterical and exposing. 

At the time I was volunteering at Young Storytellers helping kids learn how to write a story.  These kids held the acting profession in the highest esteem but for reasons that made actors not human, not capable of making mistakes.  I wanted to expose the journey of an actor through various different audition stories that allowed others to see the amount of rejection, humility, vulnerability, excitement, serendipity and hope that transpires day to day in this profession. 

The process for the podcast is simple.  I find creative storytellers that excite me for their longevity in this business.  Every conversation leaves me with an insane amount of insight into another creative’s journey, pure inspiration and tangible tips to improve not only my career but the career of every listener.

Photograph by Jessi Arnold

Photograph by Jessi Arnold

How does Studio LB fit in to your fitness and wellness routine while on set? Have you taken a strong interest in your health your whole life, or is it something you've focused on more as an adult? 

Studio LB is my go to workout when I’m on set because very rarely do I shoot at home.  I have done Studio LB in an airport, a hotel, in my trailer, and at midnight when I arrive to a new location.  It keeps my jet legged body feeling strong, agile and in shape without having to search for the nearest gym.  I am so much less stressed now when I travel or when I work because I know I just need my computer or phone to get in the workout that keeps my mind and body in flow.  I’ve always been a person who loves to workout and keep my wellness in check.  My body craves a good sweat!  The best part of Studio LB for me is even on days when I don’t want to workout I can still motivate to do a 5 or 10 minute workout.  

Photograph by Kate Hauschka

Photograph by Kate Hauschka

Do you have any methods for or ideas about creative expression to share?

I have daily practice to allow myself to be in the utmost, connected creative expression.  Every morning I write three pages of just free flow, uninterrupted stream of consciousness that is not grammatically correct but just getting the thoughts out.  These pages are a part of my ritual to get ideas out of my brain and flushed out.  The pages also provide a safe space for me to work through any conflict or negative self talk that might be getting in the way of my art or life. 

Also, in order to completely be of service to my creative process I have to do a daily ritual of mirror work.  Louise Hay’s morning ritual of mirror work always allows the negative inner critic to take a back seat and allow the Universe/God to work through me.  It is a three minute process of looking in the mirror and affirming my love for myself.  Health and wealth of thoughts giveaway to the best creative expressions for me.

You can find Alyshia on Instagram @alyshiaochse, at alyshiaochse.com, or catch her podcast That One Audition.

Lauren's Activation Results

Meet the beautiful Lauren from Philly! This was Lauren’s 4th retreat with me where she regained deep core strength and lost 8.875” in 7 days. She’s a busy attorney who takes weekly Barre 3 classes and just recommitted to her Studio LB practice. She has incredible form, FOCUS and body awareness. We worked to make her workouts and movement more dynamic, more impactful and full-body. Since Activation she has been running three miles a day (I’m so proud of you!). We also strengthened her lats and thoracic spine and you can see how her posture has improved in just one week. She’s much more open through the chest and shoulders. Lauren, you look FANTASTIC 

5/20/19 Studio LB

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We’re officially counting down to MDW! This week’s workouts are perfect for where we are right now. If you’re following The Program and taking part in the Body Launch Challenge, please watch this week’s episode of LB TV which will land in studio today, and continue to track your progress.

This week's workouts:  Super, Creature of Habit, Lucky & Mystic

LB TV: This week’s episode is all about what I do to achieve total confidence on MDW!

New Full-Length Workouts: This week’s Cardio + Sculpt Super is a 49-min. total-body cardio + no equipment sculpt that begins with low-impact, sculpting cardio and moves into high energy classics with a breakdown, then transitions into burpees, pushups and Pretty Girl standing sculpting. Creature of Habit is a 40-min. total-body core-focused sculpt that begins with standing abs, plenty of rotation (and our bonus move from last week!), oblique and hip work with a pushup break-down. If you like our Standing Abs, you’ll love this one!

Quick Burn Workouts: Lucky a 25-min. super fun and effective Cardio + Sculpt. Expect to kick into your fat burners, and work up a sweat. Mystic is a 26-min. balanced blend of core sculpting (plank jacks, pushups, lunges and standing balance switches that really stretch the hamstrings and strengthen the entire body.

Featured Music: Ariana Grande, Flo Rida, Zedd, Katy Perry, Rihanna, Lil Nas, Bebe Rexha, Migos

We’re feeling it: Just about everywhere

Activewear by: PE Nation, Lululemon, Nike, Adidas, 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!

CAT'S ACTIVATION TRANSFORMATION

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Meet Cat from LA! Cat lost 11” (11.6875” to be exact) and gained so much physical and mental strength in just 7 days. She’s a busy professional who fits in weekly Soulcycle, private Pilates sessions, Studio LB Quick Burn workouts & occasional private/digital sessions with me. For the past few years I’ve been trying to get her to attend an Activation b/c I KNEW it’s exactly what she needed, and I’m so glad she went to Sayulita. Cat’s adventurous, fun, and always up for anything. She has really great form and body awareness. She has tight hip flexors, traps and SCM. We worked to strengthen her weakened levator scapulae and you can see how much her posture has improved in just one week. She’s much more open through the chest and shoulders. Congrats, Cat! You look freaking phenomenal!

PRACTICING GRATITUDE

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Especially within the wellness community, you’ll hear the word gratitude thrown around often but actually incorporating a practice of gratitude into your daily life can feel tricky. Let’s demystify practicing gratitude together, and set an intention to actively pursue it this week (and hopefully each week moving forward).

Gratitude is a supportive and healing emotion strongly linked to positive mental and physical health and life satisfaction. When you are actively feeling grateful for the little and big things in life, you will experience more joy, love, and enthusiasm and reduce your risk for depression, anxiety, and even disordered sleep. A 2003 study called Counting blessings versus burdens found that keeping a gratitude journal cause participants 16% fewer negative physical symptoms, 19% more time spent exercising, 10% less physical pain, and 25% increased sleep quality.  Luckily, gratitude is a virtue you can cultivate and grow with practice, and here are a few ways to start doing just that.

Identifcation

You can be grateful for an array of things in life - whether tiny like a delicious recipe your friend emailed you, or giant like a life changing promotion and salary raise at work. It’s tough, but sometimes you may even associate a difficult situation in life and find gratitude in the challenge. Maybe your parent has suffered an illness that was physically and emotionally taxing on your life, but it gave you the chance to spend quality time together talking, learning, healing, and reminiscing. Taking stock of what’s happening in your life and identifying what aspects of that you are thankful for is key to beginning a practice of gratitude. 

Write it Down

I like to find time once a day, just five to ten minutes works, to sit and think through five things I am grateful for. Once you’ve starting paying attention and identifying what you’re thankful for, it’s time to break out your journal or the Notes app on your phone, and write it down. While writing down your list of five things, try to give specific details and also take stock of how this gratitude feels in your body. Where do you feel it? Are you comfortable with the feeling of gratitude, and do you feel that you deserve it? I like to write those associated emotions down as well to refer back to later. You’ll find that your ideas and sensations may change as you make this practice part of your personal routine, and your gratitude can deepen as you focus on new aspects of your life daily.

Express Yourself

That awesome recipe that your girlfriend sent you? Text her a picture of your delicious meal and thank her! Is your new job at work going great? Treat your team to coffee and share the love. Verbal and physical affirmations to those around you make them feel good, and they’re secretly a version of enlightened self interest. Basically, your nice action makes you feel good too and it has a lasting positive effect on your mood.

I have to say, there are tons of pros and not a single con I can think of when it comes to noticing the things you are grateful for, writing them down, and thanking those around you to express your gratitude. This week, I challenge you to start a gratitude practice (or grow yours) and see if you feel more optimistic and energized. I bet you will, and then maybe you’ll be thanking me!

KATIE'S ACTIVATION TRANSFORMATION

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I’m featuring some of the women that went on Activation Sayulita with me last week! What we achieve in just SEVEN DAYS never ceases to amaze me. Our group of 10 women lost 86” and gained so much strength without missing a meal/margaritas/dessert. I’m kicking off with my partner in crime, Katie. Katie is naturally lean and follows a vegan diet. She’s strong, loves to be challenged and she really excels during our beach workouts. Her challenges are firing into her Serratus Anterior and keeping her neck and jaw relaxed during breath-work and sculpting. Katie lost five inches and I love that her abs are popping and hips are more balanced on day seven. Katie, you look so fit!

5/13/19 Studio LB

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This week’s workouts are hot (and French)! If you’re following The Program and taking part in the Body Launch Challenge, please watch this week’s episode of LB TV, and continue to track your progress.

This week's workouts:  Chouchou, Frais, Midi and La Peche

LB TV: This week’s episode is all about sticking with your nutrition.

New Full-Length Workouts: This week’s Cardio + Sculpt Chouchou (means childlike) is a 49-min. total-body cardio + light medium weight sculpt that begins with easy to follow low impact cardio with no breakdown and flows into burpees, pushups and weighted standing sculpting. Frais (means fresh) is a 41-min. core and glute-focused standing and grounded sculpt.

Quick Burn Workouts: Midi a 22-min. kick-a$$ little Quick Burn that sculpts everything in less than 30 minutes. Expect to kick into your fat burners, and work up a sweat. La Peche is one of our all-time favorite QB’s that really targets the abs and glutes. Please do not skip this - we’re building on it next week!

Featured Music: Ariana Grande, Flo Rida, Zedd, Katy Perry, Rihanna, Lil Nas, Bebe Rexha, Migos

We’re feeling it: ABS, shoulders, back, hips, and glutes

Activewear by: Splits 59, Lululemon, 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!

5/6/19 Studio LB

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We’re kicking off a new month with content that’s great for all levels. If you’re following The Program and taking part in the Body Launch Challenge, please track your progress, write down your goals, and give yourself a lot of love.

This week's new workouts:  Eclipse, Right On, Irie, Shortie

LB TV: This week’s episode is all about how to tackle May and the Body Launch challenge!

New Full-Length Workouts: This week’s Cardio + Sculpt Eclipse is a 44-min. total-body cardio + medium/heavy weight sculpt that begins with easy to follow cardio (broken arrow and shimmy!) with a breakdown and flows into burpees, pushups, see-saws, triceps dips, abs, and weighted standing sculpting. Right On is a 41-min. ab driven QB that begins with waist rotations and moves into low impact cardio, weighted standing abs, lower body and pushups.

New Quick Burn Workouts: Irie is a 21-min. low-impact cardio Quick Burn that hits everything in less than 30 minutes. Expect to kick into your fat burners, and work your abs both standing and grounded. Shortie is a 23-min. balanced, low-impact cardio core Quick Burn that’s one of my favorites as it blends standing abs, pushups, and heavy weight work for the back. 

Featured Music: Ariana Grande, Flo Rida, Zedd, Katy Perry, Rihanna, Lil Nas, Bebe Rexha, Migos

We’re feeling it: ABS, shoulders, back, hips, and glutes

Activewear by: Adam Selman, Nike, Sukishufu, 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!

Tuna Wrap

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Ingredients

1 5 oz can of sustainable tuna

1 collard

1 tbsp dijon mustard

1/4 avocado (1 tsp. of mayo if you must)

1 hardboiled egg, diced

1 dill pickle spear, diced

2 tbsp carrot, julienned or diced

2 tbsp celery, diced

salt and pepper to taste

1 bunch of asparagus

olive oil

salt and pepper to taste

Directions

Tuna Wrap

  1. Trim collard green stem so it's thinner and easier to roll. Set aside.

  2. In a small bowl add tuna, diced egg, pickle, celery, carrot, avocado, and salt and pepper.  Toss gently until combined.  Taste and add more salt if needed.

  3. Lay collard green out on a flat surface and pile some tuna salad at the bottom of roll.  Fold bottom up and then fold sides inward or reverse. Cut in half if eating immediately.  Wrap in wax paper and store in fridge if batching.  

Asparagus

Preheat oven to 400 degrees. Wash asparagus, toss with olive oil, salt and pepper and roast until tender (about 15-20 min).

Prep Time: 20 minutes
Cook Time: 20 minutes
Storage: Best eaten fresh.

Bikini Ready Soup

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This soup is adapted from a recipe on Cookie and Kate. I love it because it’s healthy but hearty and will leave you feeling full for hours.

Ingredients

2 tsp olive oil

1 onion (yellow or white), diced

3-4 celery stalks, chopped

3-4 carrots, chopped

4 garlic cloves, minced

2 jalapeños, diced (leaves seeds for extra spice or remove seeds for a milder soup)

4 cup of water

1 28ox can of diced tomatoes

1 15 oz can of black beans (rinsed)

2 tsp cumin

2 tsp of sea salt

1/2 cup of dry uncooked quinoa (rinsed)

1/4 c. fresh cilantro

Freshly ground black pepper

Pinch of cayenne (optional)

Directions

  1. Heat olive oil in medium to large pot and add onions, garlic, celery, carrots and jalapeños and sauté for 5-8 minutes on medium heat until they are tender and onions are translucent.

  2. Add the remaining ingredients and bring the soup to a boil. Once boiling , cover the pot and lower heat to a simmer. Cook for about 15-20 minutes until the quinoa is fully cooked.

Prep Time: 20 minutes
Cook Time: 25 minutes
Storage: Let cool completely and store in fridge for up to 3 days and the freezer for up to 3 months.

BODY LAUNCH CHALLENGE

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We’ve got you covered from head to toe —so you can focus on feeling good.

Craving progress, elevation, and empowerment? Join our Body Launch May Challenge and feel like your best self when summer hits! We’re kicking-off on May 6th so if you’re in, make the commitment by signing up below. In addition to your monthly Studio LB program, you’ll receive a 7-day Body Launch meal plan as well as weekly bonus moves, recipes, and mindful rituals to help you reach your goals.

You'll Need:  

  • A yoga/exercise mat, 3 lb., 5 lb., 8-12 lb. weights & loops.

  • A Studio LB membership ($39/month)

You'll Get:

  • 28-day Studio LB Program: Four new workouts each week

  • Eight full-length 40-50 min. workouts & eight Quick Burn 12-30 min. workouts

  • Weekly Program & Quick Burn challenge schedules

  • 7-day Body Launch Menu

  • Studio LB smSOS support (text my team and I directly)

  • Weekly emails from LB

LB Zoodles

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As soon as the weather starts to warm up, I can’t get enough zoodles. This flavorful dish is low in fat and carbs but full of healthy micronutrients like vitamins, minerals and antioxidants. It tastes great, and it’s easy to make. Zoodles with a dairy-free pesto is my all time favorite, but sometimes I like to switch it up and swap in a marinara sauce or a creamy, cashew cheese alfredo (recipe coming). You can’t go wrong!

Ingredients

1 tsp olive oil

1 large or 2 small spiralized zucchini

Dairy Free pesto (Whole Foods makes good one) or sugar free marina sauce

1/4 cup cherry tomatoes (halved)

1/8 pistachios (optional, but best w/ pesto)

Freshly ground black pepper

Salt

Directions

  1. Cook protein of your choice to your liking.

  2. Heat olive oil in medium to large pan on medium. Add the zoodles and sauce of your choice. The zucchini will release water which will help thin the sauce. Sauté for 3-7 minutes until sauce is warm and zoodles are tender. I prefer my zoodles on the crispier side, so I try to avoid overcooking. Add cherry tomatoes and cook for 30 more seconds.

  3. Transfer to a bowl or plate, mix in pistachios (optional) and top with your protein.

Prep Time: 5-20 minutes (depending on whether you need to spiralize your zucchini)
Cook Time: Under 10 minutes
Storage: Best eaten fresh

Crispy Roasted Chickpeas

These are SO simple to make and totally addictive! Mars loves these but I don’t tell him that they are full of fiber, zinc, folate and protein. You can use any spice you like. I prefer mine simple with just sea salt OR bagel spice mix. Rosemary is a nice addition, as well.  This recipe makes three servings. Enjoy!

Ingredients

15 ounce canned chickpeas

2 tsp. olive oil

1/2 tsp. sea salt or bagel spice.

Directions

  1. Preheat oven to 400 degrees.

  2. Drain chickpeas, rinse, and pat dry (the drier, the better)

  3. In a bowl, mix salt/spices + olive oil together.

  4. Add chickpeas to bowl and stir to coat chickpeas with spices of your choice and olive oil. 

  5. Lay flat on a foiled baking sheet and bake for 45 minutes, making sure to give the pan a shake 1/2 way through so that the chickpeas crisp up evenly.

LB's Blueberry Protein Muffin

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I originally called these cupcakes, but they’re actually muffins. And these muffins are healthy, full of protein via the eggs and protein powder, and really do the trick when you’re craving something carb-y and cake-y.

Ingredients

3 eggs (separate egg whites from the yolk)

3 tbsp of monk fruit sweetener (optional)

1 tsp vanilla

juice of 1/2 lemon

handful of blueberries

2 cups almond flour

2/3 cup unsweetened almond milk (vanilla or plain)

1 scoop of vanilla protein powder

1 tsp baking powder

vegetable oil spray.

Directions

  1. Preheat oven to 350. Beat egg whites by hand or electric mixer until they form white peaks, approximately 2 minutes.

  2. Add the monk fruit (optional), and mix for 1 minute.

  3. Add egg yolks, vanilla, and lemon juice and mix until blended.

  4. Add almond flour, almond milk, protein powder and baking powder

  5. Add blueberries

  6. Spray muffin pan with oil and add mixture until 3/4 covered.

  7. Bake for 25-30 minutes. Let cool and enjoy!

Prep Time: 10 minutes
Cook Time: 30 minutes
Storage: Let cool completely and store in an airtight container. Freeze extra muffins for up to 1 month.

Dijon Baked Salmon

Salmon is my go-to fish, with great sources of DHA, the omega-3 fatty acid that is essential for brain development and selenium. Baked salmon slathered with Dijon is probably one of my favorite ways to eat salmon. It’s incredibly easy, flavorful, and the Dijon and panko crust keeps the salmon moist, light and flaky. It’s the perfect healthy dinner recipe and it can be made in under 30 minutes.

Ingredients

One 6-8 oz wild salmon fillet ( I love Norwegian or Sockeye)

1/2 - 1 tbsp Dijon mustard (I only use Maille with this recipe )

1 tbsp Panko (I love Ian’s)

salt and pepper

Cauliflower:

1 head of cauliflower chopped into florets and washed

1-2 tsp olive oil

salt and pepper

Directions

  1. Preheat oven to 425.

  2. Line baking dish or banking sheet with parchment paper or aluminum foil. Place fish skin down on baking sheet.

  3. Season salmon with salt and pepper then coat the top of salmon with Dijon mustard and spreak evenly. Top with panko and bake for 15-20 min or until just cooked through and flaky and panko slightly browned.

  4. Remove and allow salmon to rest for 5-10 minutes.

  5. Add cauliflower florets to mixing bowl with olive oil, salt and pepper. Toss until it is evenly coated. Add to baking sheet and bake for 20-30 minutes until golden brown.

Prep Time: 15 minutes
Cook Time: 20-30 minutes
Storage: Let cool completely and store baked fish and cauliflower in fridge for up to 3 days.

Photography via Epicurious

ELEVATED STATE SMOOTHIE

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This is my new morning smoothie obsession…Looks like London Fog, right? Speaking of fog, I’ve been suffering from serious brain fog lately. Whether it’s due to lack of sleep, hormones, or mom-life —this smoothie has been helping me out in a major way. It’s functional, delicious, and keeps me sharp (and full) on my most active days when I film multiple workouts.

It’s not only delicious but it’s super nutritious: Blueberries and spinach provide a powerful antioxidant boost, MCT is a supplement that I often add to my smoothies and salads to keep me satiated. Flaxseeds contains lignans, which are chemical compounds that carry antioxidants and enzymes. Flax is also a good source of a type of soluble fiber and it provides Omega-6 fatty acids and many essential minerals. Nutty hemp seeds are also packed with easily digestible proteins and contain all 10 essential amino acids, putting it among the rare plant-based foods that provide complete protein. Hemp seeds are abundant in omega-3 fatty acids, as well as a specific omega-6 fatty acid (GLA) not found in any other food. Hemp seeds are high in fiber, rich in minerals and high in protein and unlike flaxseeds, and you don’t need to grind them to reap their benefits. 

Ingredients: 
1 serving protein powder (I use Moon Juice)
1.5 cup H2O
1 tablespoon MCT oil 
1 tbsp hemp hearts
1 tbsp ground flax seeds 
Handful of spinach 
Handful of blueberries

Place all ingredients in a high speed blender and blend.

STUDIO LB STANDING ABS

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Whether you’re new to Studio LB or you’ve been practicing with me for years, you probably know that I LOVE creating our signature standing ab workouts every week. It’s something that sets CCS apart from other workouts out there, and I wanted to talk about why my standing abs are so effective for a woman’s physique.

Unless you’re B. Spears in 2001, hundreds of basic supine crunches on the floor will never cut it. Your core plays a huge part of keeping you vertical and your posture perfect. Standing abs integrates so many more muscles and burns more calories than most traditional floor exercises. Think about it, a crunching motion does not work your body in a natural motion and really only targets the front of your abdominals via flexion. Your entire core is literally from your nipples to your knees and made up of muscles on the front, sides, back, base and “lid” of your diaphragm so we train it from all angles. 

In my standing ab routines, you’ll find a series of exercises that mimic more natural twists, lifts, and contractions like your body is built to do. They challenge your balance and add gravity into the mix as opposed to planks and crunches, encouraging your muscles to work harder to maintain a neutral alignment. My approach strengthens and firms your midsection in a functional and sculpted way.

We focus on your abs, but also your lower back muscles and muscles of the pelvis. Strengthening your core foundation through flexion, extension and rotation from all angles is integral not only for aesthetic purposes, but also for great posture, improved balance, injury prevention, neck and back pain relief, and a healthy pelvic floor. I can’t stress enough that pelvic floor health is often ignored, and pelvic floor dysfunction is overly-normalized (hello, ladies who pee a little when you jump/run/sneeze). Regular practice with standing ab workout can help turn back the clock in that region.

Some of the essential standing ab movements include knee lifts, waist rotations and aeroplane. You’ll find variations and combinations of these basic moves in all of my standing ab workouts. Let’s break down one of your favorites, Torch, and why it is so effective. It may seem simple, but in a perfect Torch position your core is tightly engaged, your knee is raised high and crossing your midline, shoulders face forward, and arms are in High-V squeezing tightly while squeezing your shoulder blades down and together. It’s a total body move, and when done in repetition can sculpt a smaller waist line and more defined obliques.

If you’re craving a standing ab workout now, some of my favorites are Twentynine, Soulmate, Feeling Myself, Full Circle and Supernatural. They’ll help accentuate your waistline, improve your balance, and activate deep into your core in an effective and functional way. 

4/29/19: DIY TIPS

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We’re in-between months and it’s the perfect time to explore the Studio before the May Program begins on Monday! Every week I connect with many of you who are traveling, returning from a hiatus, or have trouble following the weekly schedules because…Life. There are so many ways to use Studio LB and at the end of the day it should work for you whether it’s your main thing or your side piece.

You receive four new workouts each week, but you also have an extensive workout library that’s just shy of 500 workouts and there are SO many gems in there!

There’s a lot to explore, celebrate, and re-visit, and this week is an ideal starting point to showcase a few Studio LB favorites and DIY tips. The beauty of these tips is that they work regardless of workout style (Cardio, Sculpt Standing or Grounded) or season:

Know your Goals

Part of DIY’ing it is understanding what your personal goals are. From there, you can achieve your goals. For example, if one of your goals is fat loss, you’ll want to lift heavy during full length workouts (unless I say otherwise) and also choose workouts that target the large muscles of the lower body (fat burners). FYI: I create at two of these for you each week.

Make it Personal

If something isn’t working for you in a particular week, why head back to a favorite or peruse the Quick Burn library? There’s no reason to fear mixing it up. If you've been adding your favorite workouts to "My List" in Studio LB, this is a great place to start. 

Don’t be afraid to go back in time 

My workouts are always evolving, so something from 2017 or 2018 may feel really fresh. To jump back in time go to Series--> The Full Library--> choose a previous month from the drop down menu.  (Note: we've greatly improved our audio quality over the past two years. The workouts were great in 2017, but the audio is not).

Play with Props

Do you always start with cardio or sculpt? Why not start from a new perspective and search a prop that speaks to you? By beginning with something you love or maybe something you haven’t done in a while like a dowel workout, your workout will feel more personal, fun, and revived.

Program with Purpose

Each week I make sure we’re balancing the body with a mixture of flexion, extension and rotation along with incorporating both standing and grounded work. You’ll also notice equal balance of weighted work, cardio and sculpt. Grouping movement together by function and purpose helps to give more context to the week. Once you start balancing things in this way, you’ll see what you have too much or too little of. Doing too much cardio or repeating the same workout everyday won’t get you very far or do you much good.

When you work from a place of balance, your weekly schedule will feel purposeful. If you don't want to think too hard, you can repeat an entire week from a previous month.  I do my best to make sure nothing goes untouched, under or over-worked in a particular week, so you know it's always a safe bet to follow a full week. 

Less is More

Quick Burn workouts really work in 30 minutes or less. With every workout, I make sure you are in the total-body zone so that you don’t create muscle imbalances. The art of programming is tricky to get right, and it’s easy to overwork or underwork parts of the body when you’re DIY’ing it. When you’re not following the weekly QB schedule, make sure you’re choosing a Cardio + Sculpt and Standing Abs workout each week. Lifting heavy will give you way more burn for the time.


Elevate what’s Pre-Existing

It’s amazing how a few small tweaks can unlock your workouts freshness and vitality. Something as simple as working with a 2 lb. heavier weight or adding ankle weight can make a huge impact.

Let it be a Work in Progress

Finally, it’s important to allow your workout and your progress to be a work in progress. You have to accept that fitness and progress takes time. It isn’t a race, and there’s no finish line, so try to relax and enjoy the process!

4/22/19 Studio LB

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You made it! This week we’re mashing up April’s cardio sequences and adding resistance to our grounded bodyweight series. If you’re following The Program, I’d like you to continue to walk/run for 30 minutes on Quick Burn days. If you’re following the QB Program, do your 30-minute walk/run two-three times per week or whenever you’re able.

This week's new workouts:  Finish line, Quartz, Attagirl & The Moves

LB TV: This week’s episode is all about what’s next: DIY week & the May Program

New Full-Length Workouts: This week’s Cardio + Sculpt mashup, Finish Line is a 47-min. total-body cardio + light weight sculpt that begins with standing abs, and progresses into cardio and a breakdown with grounded and standing, full-body sculpting. Apologies…audio is not optimal. Quartz is a 36-min. grounded multi-prop sculpt workout that incorporates a light resistance loop, weights and ankle weights to challenge the body.

New Quick Burn Workouts: The Moves is a 13-min heavy weighted sculpt. Attagirl is a classic 20-min Standing Abs Quick Burn that promotes muscle balance and targets the core and obliques.

Featured Music: Calvin Harris, Daya, Migos, Khalid, Elliphant, BLACKPINK, The Chainsmokers

We’re feeling it: ABS, shoulders, back and glutes

Activewear by: Gap Body, Nike, Lululemon, 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!