4/22/24 SLB

Happy Monday everyone! This week I have three new releases that I think you’re going to love.

FULL LENGTH

Deep Violet is 45 minutes of deep core work utilizing alternative versions of our standing to grounded core work. You'll feel this one everywhere but you won't feel like you're exerting and that's where the magic is. The balance challenge is what takes it over the edge and I recommend using wrist weights to really kick it up a notch. This one moonlights as an Abs + Arms workout. You'll need just a mat or wrist weights and a mat. 

The Natural combines a new format of Cardio + Sculpt with grounded sculpting that lengthens and strengthens everything. It’s challenging, great for all levels and fun. I really love the flow of it. You’ll need a variety of weights and a mat.

Allmighty is our first Grounded Cardio workout. It's all-levels friendly and follows our core basics flow. You'll feel this one everywhere. Use ankle weights to kick it up. 

Quick Burn

Venus In Scorpio is a 20-minute intense and complex full-body Quick Burn using one heavy weight. 

Kiss is simple (and sweaty) but incredibly effective. Choose your weights for the burn you want to create.

LB ACTIVATION SAYULITA ESSENTIALS & TIPS

We’re headed to Sayulita Mexico! The weather will be beautiful. You can expect it to be warm and sunny during the day and a little chilly at night. We’ll be exploring the countryside and working out in the yoga pavilion, on the beach, in the pool, and heading out on the road (like, hiking and walking to the beach).

I tend to pack light and re-use outfits whenever I can.

Our Activation workouts are hybrid (think: half pool and half studio), so you’ll want supportive bathing suit tops and items that you don’t mind getting dirty on the beach.

I’m beyond excited that we’ll be able to explore Sayulita! Haramara is a fifteen minute walk/short cab ride into town where there are plenty of places to eat and exlore!

Activation Essentials:

• 1-2 regular bras

• 3-5 sports bras

• 2-3 bathing suits

• Plenty of socks 

• Underwear

• 2-3 pairs of workout shorts

• 2-3 workout tops

• 1-2 pairs workout pants

• 2 casual sundresses/cover ups

• 1-2 long sleeve tops (if it gets chilly at night)

• 1-2 pair of long pants

• 2-3 casual outfits for dinner at the hotel or going into town.

• A HAT for beach/pool workouts

• A pair of sneakers

• A pair of flip flops or sandals

• Sunscreen

• A packable beach bag (We received feedback that a backpack is optimal for when you have to run/walk back from the beach)

• Tiger Balm

• Reusable water bottle 

• Some cash – You can pay with a card at our hotel, but if you want to buy something in town, some places are cash only

• Credit card

• Passport

• Medication (your prescriptions, allergies, etc.)

• Personal First Aid Kit (Bandaids, Knee/ankle braces if you use them for exercise, etc.)

• Probiotics/Immune Boosting Supplements

• Hand Sanitizer/Disinfectant Wipes

What you don´t need:

If you want to lighten your load, Haramara has: Pool towels, Yoga mats, soap, shampoo and conditioner

LB Activation Tips:

• Don't over-pack, you'll be living in your swimsuit + workout gear.

• Consider taking Probiotics. Taking probiotics leading up to and throughout the trip may help you combat any digestive issues or upset stomachs that tend to be pretty common when traveling outside of the country. 

• Please bring your own personal first aid kit.  You may need something for pain, sore muscles (clear-colored tiger balm), cramps, allergies/sinus, PMS, upset stomach, ear plugs, band-aids, Dramamine, sea bands, zinc, after sun balm, or any medications that you take on a regular basis.  If you have ankle or knee issues, don't forget your brace.

4/15/24 SLB

Happy Monday everyone! This week I have for you two new full length releases that I think you’re going to love. If you’re practicing early on Monday morning check out Good Girl.

FULL LENGTH

Good Girl is the second workout in new category, CardioSculpt. She's a 45-min full-length workout with an elongated cardio section and base level light weight sculpting. She's progressive with a great burn. She builds from The Wand. You'll need light to medium weights or wrist/ankle weights. 

Sauce is a single weight standing sculpt with a classic format and a bit of je ne sais quoi. Packed full of compound and multi-directional movement, this is the epitome of CCS. You’ll need one medium to heavy weight and a mat.

The Pursuit of Happiness is what you need right now: a sweat in your eyes cardio + sculpt with extra reps and a deep core and booty set. *If you have back issues please be mindful during the fold-over to standing!

1999 is a 45 minute basic cardio + sculpt at the barre. A mix of our core basic barre cardio and sculpt, I re-developed this workout last week so that it’s more appropriate for most of you. You’ll need one medium to heavy weight and a chair or barre.

BODY PARTS

Sofia tackles the arms in less than 10 minutes. She's perfect pre-event or as tack-on. You'll need light to medium weights and a mat 

QUICK BURN

Gah is a 23-minute standing core sculpt that works all angles and is full-body perfection. You'll need one light to medium weight.

Mineral is a 20-min single weighted core sculpt with a classic format and plenty of compound movements. Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. I love the breakdown and flow of this one. You'll need one medium to heavy weight

Ghost Pepper brings the heat with a great 24-minute blend of cardio and sculpt.

Geosmin is the scent molecule released from bacteria in dirt after it rains. What's super cool is that the geosmin blends with different aromatics in different environments. In the forest it smells dank yet fresh, and in the city you can smell the blend of hot concrete and cool rain. This 31-min grounded Body weight Recovery utilizes a foam roller and can really be both a Quick Burn and a shorter full length workout. You'll feel good (and sore) and it really targets the upper body and core while releasing tension and muscle soreness.

Foam Roller Intro is a brief 11-min intro to foam rolling. You’ll need a mat and a foam roller.

4/8/24 SLB

Happy Monday everyone! I have three new releases for you that I think you’re going to love. Last week’s CardioSculpt workout, The Wand was a late release so I’m continuing to feature it during the first part of this week, as well. If you’re practicing early on Monday morning and haven’t tried it yet, it’s in-studio along with Cardio + Sculpt, Alli.

PS: A note about last week’s Just Enough…The incorrect version was uploaded. The correct version will be re-reloaded this week.

Full length

Straight 7’s is a 45-minute grounded to standing sculpt with a few new variations on our classic core Sculpting format. You'll need a variety of weights and a mat.

Good Girl is a 45-minute CardioSculpt. This is our second workout in the new category. You’ll need light to medium weights. Good Girl will drip in on Thursday. Please sub-in Running In Heels until Good GIrl drops.

The Wand is a 34-minute intro cardio workout in our new category: CardioSculpt. The cardio is grounded and dynamic yet low impact, overall. The Wand is a no equipment workout but you can really increase the challenge with wrist/ankle or light weights. This workout is perfect for all levels. 

Alli is a 49-minute Cardio + Sculpt named after Alli Webb. I've been training Alli for her wedding and this is one of the workouts that I developed for her recently. This Cardio + Sculpt has a classic R, then left side formatting and the sculpt is just core magic. Use 5-8 lb weights for best results.

Running In Heels is a 42-minute total-body, light weight Cardio + Sculpt with a cardio > sculpt > cardio format. It begins with a 12 move cardio sequence that’s challenging but do-able and transitions to our standing core sculpting. You’ll need a mat and light to medium weights.

BODY PARTS

Best One is the best feeling one in the library. Twelve minutes of balancing stretches for the feet and lower legs. Perfect after dancing, tight shoes, beginner cramps, or just to feel great. You’ll feel this work through the feet, achilles and shins. You’ll need a mat or carpeted floor.

Quick Burn

Heartbeat is a 20-minute weighted standing sculpt with three little combos that’ll really make you sweat. Lift heavy for maximum cardiac output.

Mom gets the job done in 27-minutes. She begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting.

Rhinestones tackles it all in 27-minutes. It begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting.

Cherry On Top is an upper body focused QB that includes a heel dig series with medium weights, biceps, triceps, shoulders and back with heavier weights and ends with a brief crazy arm series. Lift heavy if you can.

SOLAR PLAYLIST

Created for optimal solar frequencies

NEW CATEGORY: CARDIOSCULPT

When you think of Cardio-Cheer-Sculpting, you probably think of our classic Cardio + Sculpt workouts.

It’s what makes SLB (and also Lithe) so unique, fun, and downright addictive, right? It’s a movement modality that every body can do but the learning process requires mind, body, spirit…and patience.

We’ve always believed that impact has impact. CCS is rooted in the athleticism of cheer choreography: Sharp, exhilarating moves and powerful “plyometric” cardio sequencing that changes direction and works your muscles and joints from a variety of different angles. We combine our cardio with compound, multi-muscle sculpting work with resistance that incorporates the entire body simultaneously. And, the trademark endurance, strength, and results are profound.

Our Cardio + Sculpt format is here to stay, but I’ve always wanted to create an alternative for when we don’t want or are unable to move in that way. I’m excited to introduce CardioSculpt.

What is CardioSculpt?

CardioSculpt is a new Studio LB workout category that combines dynamic, low-impact CCS cardio with light to medium weight (3-5 lb) sculpting intervals all in one fast-paced, efficient workout.

Unlike our traditional SLB Cardio + Sculpt format of high impact cardio first, then heavier weight sculpting, CardioSculpt compresses easy-to-follow choreography designed to work all your muscles at once - and your core continually.

It’s a quick-paced, head to toe routine with a great flow. CardioSculpt is challenging for all levels and perfect for those who prefer low-impact, straightforward cardio, need to modify, are coming back from hiatus or are new to the technique.

4/2/24 SLB

I hope everyone had/is having a wonderful holiday and Spring Break. I’m SO beyond excited to bring you this new month. This month’s theme is WILL and we’ll be diving deep into intentions and plans.

If you’ve been practicing over the past year, you’ve surely felt the method evolving. This evolution was intentional and came from both a want and need. You’ll see the product of this movement evolution in the form of a new category, CardioSculpt. I’ll explain more on video and in a seperate post, and this week’s The Wand is the first in our new category.

Full length

Just Enough is a 42-minute quick moving sculpt (that is cardio) with a classic format. This one falls into the Cardio Core category. Full body as always but wear wrist weights to push this full-length way into the Abs + Arms category. I designed this workout to be no equipment for beginners or those of you who are travelling but you can seriously up the ante with a little resistance. With that said, watch your knee form with the angle work. You'll need wrist weights or very light 1-2 lb weights (3’s are heavy here) and a mat. 

The Wand is a 34-minute intro cardio workout in our new category: CardioSculpt. The cardio is grounded and dynamic yet low impact, overall. The Wand is a no equipment workout but you can really increase the challenge with wrist/ankle or light weights. This workout is perfect for all levels. 

Rio Is a 46-minute standing and grounded core with a 3x3 format and one medium to heavy weight that’s the perfect example of sculpting that is cardio. You’ll need one medium to heavy weight and a mat. *Audio is slightly low and the sun is shining but the workout is magic. 

BODY PARTS

Named after the root of longevity, Ho Shou Wu is a 9-minute Body Part workout that focuses on the back. All you’ll need is a mat.

Quick Burn

Frequent is a 27-min grounded core sculpt. If you like Main, you'll love this one. You’ll need a variety of weights and a mat.

Risen is the higher power of standing abs. You'll love the flow. Twenty-three minutes and no equipment but wear wrist weights to increase cardiac output and overall burn.

Shortie is a 16-min Cardio + Sculpt QB that will get you going and is great for all levels. Perfect by itself or as a chaser.

4x4 is a 26-minute cardio + sculpt that works multi-angles and is full-body perfection with compound movements. You'll need light to medium weights and a mat.

TAHINI-PICKLE DRESSING

Love pickles? Don’t throw away your pickle juice! This is the ultimate hack for a creamy and delicious dressing AND a great way to get probiotics, vitamin K, protein and fiber. Fermented pickles support hydration and balance electrolytes, ward off muscle cramps and help to keep your gut microbiome healthy and balanced.

Ingredients

1/2 half quart of pickle brine

1/2 jar tahini

1-2 small Persian cucumbers

squeeze of lemon (optional)

Combine ingredients in your high speed blender until blended. Enjoy!

YOU'RE IN IT

You know when our hearts are in our throats and the work is hard AF and you hear me say “you’re in it?” It’s my way of reminding you that you’re present. You’re in it. You’re doing the work.

And you definitely know when you’re in it and when you’re not, right? Sometimes we take meaningful pauses and sometimes life totally gets in the way. There are times when we’re on top our practice and fully committed, and there are times when we just can’t get ourselves to open the app let alone do a Quick Burn. Whether you just joined SLB or you’ve been practicing for years, I want you to know that it’s totally normal. No matter what your reason is for falling off, it’s okay. Here’s what I recommend if you want to get back on track:

Instead of being avoidant, guilty or feeling into perfectionism, give yourself permission to pause/rest and be mindful about how you’re going to start again. Make a date with yourself in your calendar and start with a Quick Burn or anything that lights you up from your favorites. Don’t be afraid to check in with me for accountability (it’s my favorite part of what I do) and you’ll be in it again in no time.

HOW TO GET YOUR ENERGY UNSTUCK

Image via Vogue

Wondering how you can work through feeling stuck, uninspired and/or heavy energy? Five tips for when you’re trying to get back into a daily movement practice or just want to feel better overall.

movement creates movement

There’s so much power in Inertia. When we’re too sedentary, energy gets stuck. Stretch, dance or walk to get things flowing again. The hardest part is getting started but once you get the ball rolling, you won’t want to stop.

Food choices

Food is energy and it directly impacts how we feel. Really think about what you ate over the last few days. If it’s been low-vibration foods (sugar, processed foods and unhealthy fats), bring in whole, high-vibration foods such as leafy greens, green juice, and protein. Dive into our 7-Day Meal Plan for a reset or start your week off with my green juice.

Change a daily habit

Sometimes the fear of making a big change can be paralyzing and keeps you from making any change at all. Start with a small daily habit like drinking water upon rising to make the energy move.

Clean house

Accumulating things that you don’t need keeps the energy around you stuck. Clean out your closet and resell or donate things that no longer serve you.

Let go of fear

Fear makes you stay in your current mindset, circumstances, and keeps your energy revolving around the same thing.

SPRING FORWARD

Tomorrow is the first day of spring! The Spring Equinox marks 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 forever been a walker but without a car has me on foot more than ever and it’s been a complete game changer in the way I feel, both mentally and physically.

Get inspired and make a playlist with your favorite music or use our new March playlist on Spotify 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.

3/18/23 SLB

Doing it with our eyes closed. All new content and schedules will begin to drip-in on Monday. If you’re practicing this morning, I have some top picks for you in-studio.

FULL LENGTH

Upgrade your results with movement levels. This 50 minute multi-directional and compound standing and grounded sculpt has new variations on some of our classic sequencing. You’ll need a variety of weights and a mat.

Dr. Pepper combines high energy cardio with pushups, basic weighted standing sculpt and grounded work that focuses on whole-body connectivity, which includes your hips, abs and shoulders. You’ll want a variety of weights and a mat.

Fancy is a standing weighted 3x3 with a 5 rep breakdown and a brief grounded abs series. Fancy is full of multi-directional and compound moves that hones in on the abs and arms. Use 3’s or wrist weights for the ultimate burn.

Eyes Closed is our first 4x4 workout which includes four sets of ten on each side along with a shorter breakdown. I love the standing to grounded flow of this one. I recommend wrist weights to challenge and a mat.

QUICK BURN

Palo Santo can focus our attention, unify our senses, quiet the mind and raise our vibration. This 24-min Cardio + Sculpt is different. You’ll need light weights or wrist weights.

Smoke is the ultimate compound quick burn with a classic format and five moves in less than 20-minutes. You'll need a set of medium to heavy weights. 

Crushin' on this one for full-body bliss. Cardio, light weight upper body and mat-work.

TRANSMUTING ENERGY

Harper’s Bazaar, February 1970

Transmuting energy is simply taking the energy that you have and changing it into something that can be useful. When unfavorable instances happen in our lives it’s so easy to dwell, ruminate, and talk to all your friends about it, right? The things that trigger our emotions the most can either become a weapon to defeat us or tools you can we use to learn and build ourselves.

Emotions are energy in motion. To emote means to express, if we don’t express, we tend to repress. Why waste that energy in repressing when we can emote and change it into something we want?

3/11/24 SLB

Feeling like I’m on top of the world. We had a few snafu’s last week with Amazon but we are finally live and you’ll begin to see new content drip in-studio this week!

Full length

Streamlined is a 43-min light to medium weight Cardio Core Sculpt that combines full-body standing work with a brief grounded core series. My mic is in for service so the audio isn't ideal but the workout is. You’ll need light to medium weights and a mat.

Purgatory targets it all in 31 minutes. This compound standing core 3x3 straddles the line between a short full length and a Quick Burn. You'll need one medium to heavy weight and a mat. 

Eight Days is a fun and sexy cardio + sculpt with a double breakdown and a serious single leg glute sculpting series. You’ll need one heavy weight and a mat.

Quick Burn

Mineral is a 20-min single weighted core sculpt with a classic format and plenty of compound movements. Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. I love the breakdown and flow of this one. You'll need one medium to heavy weight. 

Our Third Eye, also known as Ajna chakra, is an invisible eye usually located on the forehead. It's power is to boost perception of things that can't be seen by your eyes. This mystical eye is part of what is called "the subtle body," which means that while it can't be seen, it's considered an important force in governing how prana (energy) moves within the body. This QB is a serious weighted body booster with insight to help see you through.

Baddie begins with a brief low impact standing abs sequence and cardio blend and moves into an intense, classic grounded side lying abs series. This workout really hones in on the obliques and lats. *Please keep your abs pulled in and use caution when you lower both legs to the ground. You’ll need a mat and ankle weights to challenge.

SLB MARCH

Happy March, everyone! I’m SO beyond excited to announce that we are LIVE.

I know you’re all eagerly awaiting new material, and I want to thank you all for your patience and excitement. Our app was over seven years old and the full update was an immense undertaking, as we chose to keep all workouts.

This week’s content is live in-studio and our new content will be in-app shortly as we now have the space.

2/26/24 SLB

I can’t believe we’re in the final stretch of our app update! Amazon Fire cleared on Friday and Roku should be approved by Tuesday at the latest. This week’s content is live in-studio and new content will drip in as soon as Roku is finalized. Thank you again for your patience throughout this process.

S/S 2024 Activation Sayulita

There’s a reason we’ve gone back five times…it’s the ultimate.

Join us for May 11-18th at Haramara in Sayulita Mexico. Named one of the 10 Best Retreats in the World by Yoga Journal, Haramara is a down-to-earth, eco-luxe gem nestled on a hillside overlooking the Pacific Ocean and the Sierra Madre Mountains. We're excited to disconnect and reconnect. Details here.

2/21/24 SLB

I’m smiling because SLB is now updated on all platforms: iOS, Android, Apple TV, FireTV, Roku, and Android TV.

We are currently finalizing all updates on the back end and we will finally be able to upload new content this week, along with our new features! You’ll see this week’s workouts: Aphrodite, Upgrade and Palo Santo, begin to drip in on Wednesday.

Full Length

Upgrade your sculpt in 40-min with weights and a loop. You’ll need a variety of weights and a medium resistance loop.

Gloria is a 45-min single weight cardio + sculpt with choreo that gets straight to the point and includes extra breakdown reps. Imo, Gloria is the meaning of CCS cardio perfection blending a little hip sass and big impact moves with basic sculpting and core balance work. You'll need one single medium to heavy weight and a mat.

Lotus is a 30-minute grounded, Pilates-based mat session that lengthens and strengthens the core. At 30-minutes flat this workout fits both the full length and Quick Burn categories and its great for all levels.

Sauce is a single weight standing sculpt with a classic format and a bit of je ne sais quoi. Packed full of compound and multi-directional movement, this is the epitome of CCS. You’ll need one medium to heavy weight and a mat.

Daddy is a 50-minute classic weighted classic Cardio + Sculpt that’s built from Bubblin’ with extra reps and more sweat. Watch your back and modify the Get Up if you have any back issues.

Body parts

Roots combines side lying Pilates work with light weighted upper body to challenge your balance and abs. You'll need a mat and one light weight. 

Quick Burn

Aphrodite Kallipygos ("Aphrodite of the Beautiful Buttocks") is a 25-min standing sock Quick Burn that really targets the glutes, hips, and inner/outer thighs. As in true SLB fashion, this one works it ALL in under 30 minutes. You’ll need a pair of socks and a hard floor.

Palo Santo can focus our attention, unify our senses, quiet the mind and raise our vibration. This 24-min Cardio + Sculpt is different. You’ll need light weights or wrist weights.

Ooh La La is a 25-min Cardio + Sculpt QB that has a little bit of everything. It begins with Standing Abs, transitions to weighted standing sculpting and cardio. I said Ooh La La when I was done. Dripping in sweat!

Spirited is non-traditional, compound, grounded and effective. You'll need a mat and possibly some extra padding for the side lying hip work. There is straddle work and leg sliding so I recommend going barefoot for this one.

Oh Hey (Again) is an 18-min standing Core Sculpt that is our signature SLB Barre sequencing. You’ll need a sturdy chair or a barre. I developed this classic series in 2006 and everything we do at the barre and standing builds upon this sequence.

WATERED ON SPOTIFY

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Listen on Spotify

WATERING YOU

Just like our plants need to be watered and phones recharged, so do we.

Finding ways to recharge is such an essential part of self-care. It’s not just about getting enough sleep or movement, but finding a ways to recharge our body, mind, and spirit through a variety of health and wellness practices. I’ve made a short list of a few of my favorite ways that I water myself to help inspire you:

• Slb/Stretch/Dance

• Meditate

• Create

• Eat whole foods

• Take a bath

• Connection

• Spend time with friends

• Stay hydrated

• Take mini walks throughout the day

• Skincare

• Get enough sleep

• Hugs and love

• Make time for art or learn something new

• Ask for support

• Organize and declutter your home/inbox