9/23/19 Studio LB

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We’re closing out the month! If you're new or coming back from hiatus, follow our Quick Burn schedule and reach out to us on the hotline: 424-327-5470 for anything at all!

This week's workouts:  This Is It, The Truth, Baller & Peachy

New Full-Length Workouts: his Is It is a sweat-fest. It begins with a longer, cheer-heavy CCS cardio series and progresses into a breakdown with extra reps, burpees, pushups and see-saws. The sculpting portion is challenging and includes light weight swing throughs and pick-ups (watch your back!). This week’s sculpt, The Truth is a 50-min. total-body, core sculpting dowel workout that combines some of my favorite and most effective standing and grounded core work.

Quick Burn Workouts: Baller is a 17-min core basics (not easy!) Quick Burn with and on the ball. Expect to work your abs, arms, inner and outer thighs. Peachy is a 10-min cardio core focused Quick Burn that is perfect tacked onto your favorite sculpting workout or by itself.

Featured Music: Post Malone, Sean Paul, Michelle Kash, ROSALIA, Lizzo, Swae Lee, Sofi Tukker, Aazar, M.I.A., Radiohead, Bazzi, & Crumb.

We’re feeling it: Just about everywhere…

Activewear by: , Nike, Lululemon, 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!

FOUR BOOKS FOR FALL

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While diet and exercise are the two main tenets we discuss to achieve a healthy body, a healthy mind is also key to overall wellness. Self care habits like connecting with loved ones, skincare, meditation, creative outlets, and reading are all important factors to feeling happy and healthy. This fall, here are four of my recommendations for books on to help round out your healthy body and mind.

Energy Medicine: The Science and Mystery of Healing

Dr. Jill Blakeaway is a scholar of Traditional Chinese Medicine and an acupuncturist interested in a wide range of healing practices and life forces in our bodies. She approaches her own practice with a skeptical eye and takes a deep dive into trying to understand the field of energy medicine both historically and today. This book managed to be a funny, relatable read that focused on both science and spirituality in an approachable way.

Year of the Monkey (9/24)

This hasn’t even come out yet, but I feel confident it will be amazing because Patti Smith is such an icon and a great poet. Her 2010 book Just Kids gave the most vivid depiction of being a creative, cool young woman in New York in the late 60s and early 70s and when I finished that book I decided that whatever she writes, I plan to read. So excited to dive into Year of the Monkey soon.

City of Girls

I guess I’m really feeling books set in New York this season! Elizabeth Gilbert’s novel City of Girls follows Vivian Morris’ exploration of female desire, developing confidence, and embracing entrepreneurial spirit beginning in World War II era in a small theater. Even though everyone and their mom raved about Gilbert’s 2006 book Eat, Pray, Love, I honestly enjoyed reading this story so much more. It’s a quick, refreshing read that celebrates an independent woman being in control of her own sexuality and career.

Slow Cook Modern

Sophisticated crockpot dinners may sound like an oxymoron, but somehow this cookbook makes it possible. Liana Krissof’s book has more than 150 flavorful, nutritious recipes perfect for starting in the slow cooker in the morning, leaving for 8 hours and enjoying for dinner that will make you reassess your Postmates habit. Also, regardless of what This is Us has to say, slow cookers are totally safe to leave simmering all day at home unattended!

What are you reading? Send me your recommendations on the Studio LB hotline 424-327-5470 or share on our Facebook group.

9/16/19 Studio LB

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It’s a new week! If you're new or coming back from hiatus, follow our Quick Burn schedule and reach out to us on the hotline: 424-327-5470. I love connecting with you guys!

This week's workouts:  PYT, Yang, Dark Horse & 11:11

New Full-Length Workouts: PYT is a sweat-fest. It begins with more dance-based CCS choreography but don't give up on it (you'll get it, promise) and moves into a breakdown with extra reps, burpees, pushups and see-saws. The sculpting portion is challenging and includes same side weight work, and a pistol squat into fold-over to balance. This week’s sculpt,Yang is a 50-min. core sculpting 3x3 that combines some of my favorite and most effective standing core work. Yang will be in-studio on Tuesday. If you’d like to start the week off with sculpting, I recommend Royal, or one of your favorite sculpt workouts from the library.

Quick Burn Workouts: Dark Horse is a low-impact standing abs Quick Burn really tackles everything in less than 30 minutes. Expect to kick into your fat burners, and work your abs, arms and large muscle groups of the lower body (fat burners!). 11:11 is a 15-min Upper body focused Quick Burn. You'll have to really focus to get through parts of 11:11 but keep in mind that you're in the flow and on the brink of extraordinary change!

Featured Music: Post Malone, Sean Paul, Michelle Kash, ROSALIA, Lizzo, Swae Lee, Sofi Tukker, Aazar, M.I.A., Radiohead, Bazzi, & Crumb.

We’re feeling it: Just about everywhere…

Activewear by: , Nike, Lululemon, 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!

GIVING BACK

Destruction in Marsh Harbour after Hurricane Dorian (Image via Getty / Scott Olson)

Destruction in Marsh Harbour after Hurricane Dorian (Image via Getty / Scott Olson)

Many of you know that for the past few summers I spend a spectacular week with friends and family in the Abacos. We rented a house on Elbow Cay and my uncle Dennis (aka Captain Boggi) took us on his boat daily to explore the nearby out islands of The Bahamas. Just two weeks later, everything we saw and experienced that week was decimated by Hurricane Dorian and it’s left me feeling humbled and shocked. The house we rented is still standing, but parts of the roof were torn off during the storm and they still do not know how much of what remains will be salvageable. Rather than feel helpless, I decided I’d share how I’m planning to aid the relief and speak a little more broadly to incorporate being an activist in our everyday lives for the causes that we find meaningful.

When it comes to The Bahamas, delivering aid has been very complicated due to the lack of infrastructure left behind. Airports, harbors and communication grids were all damaged making accepting deliveries and even messaging difficult. That being said, their government has put out a wish list for supplies and monetary support. Money via targeted donations is the most flexible way to give, and information can be found here for The Bahamas Disaster Relief Fund.

The house “Fin and Tonic” my crew rented this summer.

The house “Fin and Tonic” my crew rented this summer.

While this disaster has touched my heart personally, you may feel more strongly about the fires burning in the Amazon, gun violence prevention, or the fact that September is National Suicide Prevention Awareness Month. Whatever you feel passionate about, there are simple ways to become an activist that don’t require you quitting your full time job.

Activism comes in many forms: attending events and rallies, calling and writing to your representatives, monetary donations, volunteering time, speaking out on digital platforms and many others. When it comes to giving charitably, I like to use Charity Navigator as a way to analyze and evaluate the financial health, transparency and accountability of an organization.

Why not put social media to use to bring awareness to a cause you care about? Everytown for Gun Safety and Moms Demand Action do a great job encouraging not only systematic change with regard to gun regulations, but also suggest ways to share your engagement on facebook, instagram and twitter. Sharing with your friends and followers when you attend a rally, give a donation, or leave a voicemail for your senator can inspire your them to do the same.

Regardless of what drives your desire for change, it’s important to take action whether big or small. Personally, I’m invested in helping relief efforts in the Abacos and am showing support financially via The Bahamas Disaster Relief Fund and through the American Red Cross via targeted donation. Let me know what you’re passionate about and how you incorporate activism into your daily life too.

9/9/19 Studio LB

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I really love this week - it’s a mix of our magical core basics that you’ll really feel everywhere. If you're new or coming back from hiatus, follow our Quick Burn schedule and reach out to us on the hotline: 424-327-5470. I love connecting with you guys!

This week's workouts:  Coming In Hot, Secret Weapon, Bottom Half, & Atomic

New Full-Length Workouts: Coming In Hot is a 47-min. total-body, cardio + light weighted sculpt that fun, sweaty and easy to follow. The cardio is split into two parts and the breakdown progresses to walking pushups and weighted standing sculpting with a figure four series. This week’s sculpt, Secret Weapon is a 50-min. core sculpting session that combines some of my favorite and most effective standing core work. You will feel this and you might want to save it to your favorites. Piggyback with Bottom Half once or twice this week for the ultimate glute and inner thigh burn.

Quick Burn Workouts: Bottom Half is a brief and basic but mighty 11-min. sculpt that really targets the glutes. The heavier the weight, the bigger the impact. Atomic is a balanced, core-focused Quick Burn from March that begins with Waist Rotations and Big C, and transitions to Torch, Wide Second and Laid Out. Those of you who are doing the Program, please don’t skip this one! It builds on Secret Weapon and rounds out the week. Keep your motions sharp and form tight to get a serious cardio burn out of this one.

Featured Music: Post Malone, Sean Paul, Michelle Kash, ROSALIA, Lizzo, Swae Lee, Sofi Tukker, Aazar, M.I.A., Radiohead, Bazzi, & Crumb.

We’re feeling it: Just about everywhere…

Activewear by: , Nike, Lululemon, 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!

SEPTEMBER TASTEBUDS

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Summertime, Labor Day, juicy tomatoes, and watermelon salads are just about in our rear view mirror, and it’s all Pumpkin Spice lattes (and candles, and laundry detergent wtf) as far as the eye can see. The cooler temperatures and back to school vibe are affecting my cravings for different ingredients, and I love to turn to what’s seasonal. Here are a few great foods to toss into your fall salads and weeknight dinners this month to embrace autumn’s arrival.

Figs

In August and September, it’s all about figs. If you’re not using them in your salads, baked goods, and breakfasts you’re seriously missing out. Figs are antioxidant rich, high in calcium and iron, and super high in fiber. I recently discovered grilling figs to add to salads and it’s a great blend of sweet and smoky.

Prickly Pear

This funky cactus ingredient is said to counteract inflammation and act as a hangover cure… sign me up. It’s high in fiber and carotenoids. These guys are all over my hood but you can often find prickly pear (or cactus pear) at farmers markets or natural food markets, and it’s great peeled and raw or added to smoothies for added natural sweetness. Remember to wear gloves as you slice and peel them to not end up with spines in your fingers!

Butternut Squash

Roasted squash has to be the heartiest, most delicious, smoothest ingredient I look forward to the minute the temperature drops below 70 degrees. It’s the simplest way to make any greens into a meal, with or without additional proteins. Eating antioxidant rich foods, like squash, has been said to aid memory recall and preserve mental acuity as we age so I’m keeping this half-sweet half-savory nutrient dense squash in my regular rotation this fall.


Sunchokes

In North America, sunchoke season begins technically in October so I’m prepping myself in anticipation of these tubers. They’re high in potassium, iron, and protein and they’re known to aid blood pressure regulation. They’re slightly nutty and a little sweet, and are great sliced thin and added to salads, baked, or sautéed and made into soups. Remember when we talked about prebiotics the other week? This is a good one!

Tell me what you’re cooking up this fall to stay warm but also keeping it high and tight! Sound off and share your favorite seasonal recipes in our facebook group too.

WTF IS CBD?

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I want to preface this post by saying that I’m a huge believer in the benefits and power of cannabis. The plant has enhanced my wellness and self-care routine, relieves joint pain, makes my skin radiant, helps me sleep better, and helps to relieve stress. By writing about it, I hope to help normalize it’s use.

I’ve been using CBD for a few years now, but when I started hearing a lot about CBD products I thought it was just a function of moving from the East Coast to the West Coast. California definitely has a more laid back, open vibe, and I just figured I was hearing about CBD and cannabis more because of that. I think it’s safe to say, however, that cannabis has swept the nation and isn’t just for stoners on a dorm room futon anymore. I’m using it, your dad is using it, your coworkers, and even your dog. I figured I’d share with you some of the pros and cons of cannabis and CBD in my opinion, and introduce you to one of my personal favorite brands, Beboe.

This past spring, I was excited to be invited to a women in cannabis luncheon for wellness-minded women and it sparked my interest in learning more about the “green rush” in the food and beauty industries, which are two passions of mine.

A cannabis plant is made up of many chemical compounds called cannabinoids. Cannabidiol (CBD) and tetrahydrocannabinol (THC) are two of the most abundant and well known of these, with a primary difference being that THC is intoxicating/psychoactive and CBD is not.

CBD is said to help with anxiety, insomnia, inflammation, and chronic pain and can provide a sense of peace or wellbeing without experiencing a high. It can come in many forms, including sublingual oil in a tincture, creams, edibles, infused drinks, and more. One con of using CBD oil is if it contains even trace amounts of THC in the product, a drug test can potentially read positive which could interfere with professional and personal obligations.

You can purchase CBD products across the United States without a prescription, while only a few states in the nation (ahem, Cali!) allow the purchase of cannabis containing THC without an Rx. Recently, I had a photoshoot for an incredible luxury brand of cannabis products - both with or without THC - called Beboe / Beboe Therapies and I’m 100% obsessed with them. 

Beboe has both beautiful branding and high quality products from Pastilles candies to an incredible face serum. I particularly love using their skincare line’s face mask. A 30 minute sheet mask full of AHAs, Vitamin C, Aloe, Algae Extract, and 50mg of CBD (among other ingredients) leaves my face glowing and feeling rejuvenated .

While cannabis usage is obviously a personal preference, to me the calming and centering effects of CBD are tops. And no hangover or high effect is pretty great too. I’d be interested in hearing what you all have to say about the cannabis industry, both CBD products and THC where it has become legalized. Reach out and let me know! If you’re interested in checking out CBD products, check out Missgrass.

9/2/19 Studio LB

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Happy September! It’s a sweat in your eyes and sore thighs kinda week. If you're new or coming back from hiatus, follow our Quick Burn schedule and reach out to us on the hotline: 424-327-5470. I love connecting with you guys!

This week's workouts:  Go Get Em Tiger, The Supers, Joyride & Musings

New Full-Length Workouts: Go Get Em Tiger is a 50-min. total-body, cardio + weighted sculpt that fun, incredibly sweaty and intense (lands in-studio later this morning). The cardio is fun and the breakdown progresses to burpees, pushups and weighted standing sculpting with a tree series. This week’s sculpt, The Supers is a core sculpting session that is not incredibly difficult intensity-wise, but it's crucial that we do this work! It keeps everything meshed together.

Quick Burn Workouts: Joyride is a 26-min. easy to follow but insanely sweaty Cardio + Sculpt that's perfect for this week. Musings is a no equipment (wrist/ankle weights to challenge) do anywhere QB combines the best of Standing abs with an alt. version of Star. I think you'll love the breakdown and you'll feel it the next day!

Featured Music: Post Malone, Sean Paul, Michelle Kash, ROSALIA, Lizzo, Swae Lee, Sofi Tukker, Aazar, M.I.A., Radiohead, Bazzi, & Crumb.

We’re feeling it: Just about everywhere…

Activewear by: Adam Selman, PE Nation, 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!

8/26/19 Studio LB

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Time to tighten that pony! If you're new or coming back from hiatus, follow our Quick Burn schedule and reach out to us on the hotline: 424-327-5470. I love connecting with you guys!

This week's workouts:  Show Pony, Poolside & Strappy

New Full-Length Workouts: Show Pony is a 50-min. total-body, cardio + weighted sculpt that fun, sweaty and intense. The cardio is fun and the breakdown progresses to burpees, pushups, see-saws, and weighted standing sculpting. This week’s sculpt, Poolside is a core sculpting session that I think you’ll love (it’s another one of my all-time favorites!).

Quick Burn Workouts: Strappy is a 22-min. Standing Abs + Arms QB that really targets everything: abs, upper body and hips, thighs and butt.

Featured Music: Koffee, Khalid, Drake, Zara Larsson, benny blanco, Andrew Belle, Chrome Hearts, Lykke Li, Rhye, The Weeknd, & Leven Kali.

We’re feeling it: Everywhere!

Activewear by: 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!

8/19/19 Studio LB

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Welcome to week three! I hope you're all great! I just returned from the most amazing family vacation so this week's content and schedules will be released on Tuesday. I do have a new 28-minute, no equipment Quick Burn, Out Of Office LB that is perfect for right now. In the meantime, I want you to hang tight and sub in your favorite workout or I recommend Chou Chou, Hella, or your favorite standing sculpting. If you're new or coming back from hiatus, follow our Quick Burn schedule and reach out to us on the hotline: 424-327-5470. I love connecting with you and I appreciate your patience!

This week's workouts:  IFLY, Evil Genius, & Out Of Office

New Full-Length Workouts: IFLY is a 46-min. total-body, cardio + weighted sculpt that is so fun and intense. The cardio is totally do-able and the breakdown progresses to burpees, pushups, see-saws, and heavy weight standing sculpting. *We had some audio issues with this one* This week’s sculpt, Evil Genius is a wrist weighted core sculpting session that you’ll love (it’s one of my all-time favorites!).

Quick Burn Workouts: Out Of Office is a 28-min. balanced, core focused QB that really targets everything: abs, upper body and hips, thighs and butt. Perfect for travel.

Featured Music: Koffee, Khalid, Drake, Zara Larsson, benny blanco, Andrew Belle, Chrome Hearts, Lykke Li, Rhye, The Weeknd, & Leven Kali.

We’re feeling it: Everywhere…especially the back of the body!

Activewear by: Nike, Adidas, 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!

CHEMICAL AND MINERAL SUNSCREENS

Lauren wearing    Solid & Striped

Lauren wearing Solid & Striped

A big topic that came up on our recent LB Activation to Sayulita was sunscreen and choosing between mineral and chemical sunscreens, and the debate has stuck with me all summer long as I ramped up sun protection for myself and my family. If you remember the conversation from our Studio LB facebook group, our community’s clear favorite for nontoxic and reef-safe sunscreen was Blue Lizard’s sensitive formula. While I’m not brand or type loyal, I’ve been good about wearing SPF on my face my entire life and I’m aiming to be more consistent with wearing sunscreen on body since living in California.  I tend to stay out of the sun and I do eat tomatoes and tomato paste everyday and I feel that it helps me tremendously, as I rarely burn.

There are two main types of sunscreen types, and I feel like it’s important to take a look at chemical versus physical or mineral sunscreens and where each shines. While these two main types of sunscreens work differently, they both provide protection against the sun’s UVA and UVB rays. Mineral, or physical, sunscreen contains two main ingredients: zinc oxide and titanium dioxide. Honestly, I use both. even if I do look a tiny bit like a 1980s lifeguard with a bright white zinc nose.

Mineral sunscreens are more commonly reef safe, and gentler on our environment. They form a barrier on the surface of your skin to reflect UV rays, and require liberal application. Try putting a thick mineral sunscreen on a squirmy toddler or an 8 year old kid (Mars goes to both camp and school with Sun Bum or Neutrogena Kids wet skin spray packed in his bookbag - it just works best for our family. Mineral would be a hot mess for him to apply on his own and would ruin his clothes). In my mind, the only downside of mineral sunscreen is application! You really have to cover fully, and it can be less user friendly than chemical sunscreen formulas.

Chemical sunscreen ingredients include avobenzone, oxybenzone, octisalate, octocrylene, homosalate, and octinoxate. Whew, that’s a mouthful. You probably grew up with chemical sunscreens: Banana Boat, Coppertone, Neutrogena, Hawaiian Tropic, etc. Chemical sunscreen penetrates the top layer of your skin to absorb UV rays before they damage the skin. Unfortunately, there is data to support that some chemical sunscreen ingredients like oxybenzone are detrimental to coral reefs, and the FDA has suggested they could act as hormone disruptors. Pros certain chemical sunscreens include ease of application, and that they can contain antioxidants and other anti-aging ingredients like green tea or reservatrol. 

When I asked Board Certified Cosmetic Dermatologist Dr. Kimberly Jerdan her take, she said “although chemical sunscreens can be formulated to last longer, the heat generated by the absorption can worsen skin conditions like melasma and rosacea.” She’s strongly pro-mineral sunblock over chemical formulations. Dr. Jerdan suggests finding mineral sunscreens with titanium dioxide and zinc oxide with a concentration above 10%, and stresses that reapplication is key every two hours when outside, sweating, or physically active. She regularly shares insider skincare information on Instagram @drskinberly.

Whatever you choose to wear, make sure to wear it regularly. Always look for the term “broad spectrum” which means it protects against both UVA and UVB rays, and I’ve routinely heard that SPF 30 or higher is a good idea. Then reapply reapply reapply as you’re in the sun, or after going for a dip. And of course, talk to your dermatologist about which brand is right for you and your skin type!

BUZZY INGREDIENTS

Image via IG    @gabbois

Image via IG @gabbois

I think we can all agree that more greens and fewer items that come from the middle, highly processed aisles of the grocery store are key to a healthier diet. I definitely subscribe to a KISS (keep it simple, stupid) approach with food, but I also am fascinated by the science of nutrition and alternative approaches and fun ingredients. Sometimes, technical food terms can get complex so I wanted to break down a few food-related buzzwords and my thoughts on each: probiotics, probiotics, adaptogens, and fermentation.

A prebiotic is an ingredient that our bodies cannot digest and stimulates growth of positive microorganisms inside. A probiotic is a live microorganism like bacteria similar to those in our body already that we ingest for healthy gut benefits. They have been shown to aid in digestion.

The use of prebiotics and probiotics together to benefit gut health is called microbiome therapy. You don’t need to ingest a prebiotic for probiotics to work, but eating them through foods or a doctor-approved dietary supplement might make your probiotics more effective. Prebiotics act as a food for probiotics, and they can be found in fiber-filled foods like fruits, vegetables and whole grains. Probiotics occur naturally in foods like yogurt, sauerkraut and tempeh. So far, there’s been less scientific research on the benefits of prebiotics than probiotics. A happy gut means a better immune system, better sleep, better mood, and overall positive health.

In herbal medicine, adaptogens are a natural substance considered to help the body adapt to stress and to exert a normalizing effect upon bodily processes. Common examples of adaptogens are ginseng, licorice, rosemary and aloe vera. Eastern medicine and Ayurvedic traditions incorporate adaptogenic herbs in their healing practices, and they are becoming more common now in a western market. By regulating hormones, adaptogens promote healthy weight maintenance, encourage proper immune system function, can act as an antidepressant, and are can protect against nerve degeneration.

Personally, I like to use ashwaganda & maca in smoothies for their adaptogenic qualities. I swear by Moon Juice’s product line. Ashwaganda is said to relieve stress and increase your ability to concentrate and focus. Maca powder helps to regulate mood swings and increase libido, so into the smoothie it goes!

The final buzzy food practice I want to cover is fermentation. This is the process of converting carbohydrates to alcohol or organic acids using microorganisms like yeasts or bacteria. Fermentation and microbiome therapy go hand in hand, since fermenting food promotes the growth of good bacteria, aka probiotics. My favorite fermented food to use in recipes lately is kimchi, which helps with digestion, reduces cholesterol levels, gives you shinier hair… do I have to continue? 

Look out soon for my kimchi taco recipe to reap the benefits of a nutrient dense and delicious fermented food.

8/12/19 Studio LB

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Lets kick off another great month! You’ll feel this week everywhere. We had some AV issues this week, so we apologize for the less than stellar quality. A new QB, Toni’s Booty will be in Studio this week.

This week's workouts:  Synergy, Make It Pop, Cropped, & Toni’s Booty

New Full-Length Workouts: Synergy is a 51-min. total-body, cardio + weighted sculpt that is so fun and intense. The cardio breakdown progresses to burpees, pushups, see-saws, and heavy weight standing sculpting. This week’s sculpt, Make It Pop is a weighted and grounded core sculpting session.

Quick Burn Workouts: Cropped is a 28-min. balanced, dowel QB that really targets the abs, upper body and hips, thighs and butt. Toni’s Booty is a 19-min. looped and weighted Quick Burn that really lifts the glutes.

Featured Music: Koffee, Khalid, Drake, Zara Larsson, benny blanco, Andrew Belle, Chrome Hearts, Lykke Li, Rhye, The Weeknd, & Leven Kali.

We’re feeling it: Everywhere…especially the glutes!

Activewear by: Nike, Adidas, 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!

TO SWAP OR TO SPLURGE?

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What you put into your body on a daily basis is obviously important for your results and overall health - this isn’t a breaking news moment to any of us. A nutritious diet full of veggies, fruit, nuts, lean meat, fish, whole grains (or whatever combination of those that works for you) helps you feel and look your best, but occasional indulgences are super important as well! 

Constant deprivation and restriction so easily can lead to an unhealthy relationship with food, but balance is tough to achieve. Today, I wanted to share a few healthy swaps for when you’re craving comfort foods but also wanted to remind you that sometimes nothing is a suitable substitute for what you really want. These are my favorite substitutes to help keep me on track nutritionally, with not a cauliflower mash in sight. 

Now and then, though, remember that it’s important to just eat the damn mac and cheese and not feel guilty about it!

When I’m craving fat and salt…I make coconut with Tajin, lime and salt (above)

This is an Activation snack that I often have at home. Grab a young coconut and use the “jelly” or go to Whole Foods and purchase the cut coconut. Sprinkle wth Tajin, salt and lime. It’s one of my favorite things and always hits the spot.

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When I’m craving Ben & Jerry’s… I make Nice Cream

Blend 1 frozen ripe peeled sliced banana with 2-3 tablespoons cashew or almond milk and eat immediately for “soft serve” consistency or freeze for an extra hour for firmer texture. 

Make it fancy with mint extract, chai spice, cocoa powder, etc. The possibilities are endless and delicious.

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When I’m craving Pringles… I make zucchini chips

Slice 4 cups zucchini on mandolin and toss with salt, pepper, 1 teaspoon apple cider vinegar and a teaspoon of olive oil. Arrange on dehydrator tray and dehydrate at 135 degrees for about 6 hours.

A dehydrator might sound extra, but you can find them on Amazon for about $40 and pretty much every fruit and veg makes a delicious snack (think mango, apple, banana, and sun-dried tomatoes).

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When I’m craving Donut Holes… I make energy balls

Add 1 cup pitted medjool dates, 3 tablespoons nut butter, 1/4 cup chopped dark chocolate, 1 tablespoon chia seeds, and 2/3 cup rolled oats to a food processor (you may have to pulse the dates first) until combined. Roll into 1 inch balls and place in freezer for 10 minutes to set.

These honestly could be tastier than a donut… maybe.

Do you have any healthy swaps or quick recipes to satisfy cravings? I’m always on the hunt for new ideas! And with all of this being said about healthier alternatives, now and then it’s important to indulge and have the real deal comfort food too. It’s all about finding a happy medium and a sustainable well-rounded approach to eating healthfully. 

8/5/19 Studio LB

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Welcome to August! Lets kick off another great month! You’ll feel this week everywhere.

This week's workouts:  Neon, Rocky, Go-To, & Gigi

New Full-Length Workouts: Neon is a 46-min. total-body, cardio + weighted sculpt that is super fun. The cardio breakdown progresses to burpees, pushups, see-saws, and standing sculpting. This week’s sculpt, Rocky is a weighted core, upper body and back sculpting session that is standing.

Quick Burn Workouts: Go-To is a 24-min. balanced, wrist weighted QB that really targets the abs and upper body with flexion, extension and rotation. Gigi is a 28-min. cardio + sculpt Quick Burn that really targets everything in less than 30 minutes.

Featured Music: Koffee, Khalid, Drake, Zara Larsson, benny blanco, Andrew Belle, Chrome Hearts, Lykke Li, Rhye, The Weeknd, & Leven Kali.

We’re feeling it: Everywhere

Activewear by: Nike, Adidas, 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!

Following the Schedules

What does your Sunday morning look like? If it’s all sleeping in and bottomless brunch, I’m so jealous and equal parts hate/love you. If it’s always family obligations with your in-laws you can barely tolerate, God speed, I do not envy you. If it’s already getting a jumpstart on your Monday work load and grocery shopping to meal prep... same, girl, same. 

I ask because Sunday evening into Monday morning is when you generally get your weekly “Hi” from me in your inbox with your prescribed workout schedule. During the prior week I’ve planned and produced your weekly content, but Sunday nights into Monday morning are when I get to share with you what’s coming up on your schedule and that gives me butterflies. Will you like it? Will you do the whole workout each time? Did you feel it in your hamstrings like I did??

So it may seem like I’m just cranking out two longer and two shorter workouts per week, but I promise there is a method to my madness and a purpose for the schedules I give you weekly. I wanted to share a little insight of what goes into The Program and Quick Burn schedules, and encourage you to follow my suggestions for the next few weeks to really see radical changes in your body.

First and foremost, I plot out the week to optimize muscle balance. Even when a week has a specific focus, like last week we targeted upper body and back, you’ll still be seeing total body work to hit your core, lower body, etc. A balanced body is a happy one, and for many people the first sign of a muscle imbalance is joint or muscle aches (different from soreness). 

My programming develops your opposing muscles in harmony to properly support your body. To be honest, the only way you could end up with muscle imbalance from Studio LB is if you do everything on your right side, and then decide to bail on the second half of your workout!

The other key to following The Program schedules is alternating Cardio and Sculpting, while building in a Quick Burn or two and a rest day. The Quick Burn schedules also alternate between higher cardio and heavier weight sculpting day to day, just in a more condensed fashion. Almost every week I’ll kick you off on Mondays with cardio to set the tone for the week - it’s a great day to amp up your heart rate and challenge your mind/body connection with CCS choreography.

Finally, please don’t forget your rest day at the end of each week. Training six days a week is definitely enough, and our bodies need a day to restore. While we train we’re building strength, endurance and muscle and on that rest day our bodies’ connective tissue has a chance to rebuild. Taking a rest day can help you avoid mental and physical burn out, and also avoid any muscle strains or even stress fractures from overuse. Make sure to take a break and gear up for the week ahead!

Try it out for the next few weeks sticking to either The Program or Quick Burn schedule, and I want to hear your feedback on whether it makes a noticeable change in how you feel and look. Hit me on the Studio LB hotline with any questions 424-327-5470.

7/29/19 - High Summer 2019

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This week we’re officially three years old AND have 500 workouts in the library! I could not be more grateful for this community and I’m blown away by the incredible work you do, your results, and the support we’ve witnessed since launching Studio LB. Thank you for allowing me to create for you week after week, month after month, and trusting me with your most valuable possession (your health). These last few years have taught me that there’s no definitive end to anything, and there’s no real failure and no real win. Just authenticity and passion over everything.
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This would not be possible without all of you and I feel so lucky, ALIVE, and loved. I have so much coming your way this week: a workout playlist, bonus moves, and more.

Login and check out this week's High Summer 2019 playlist. This playlist is designed with transformative results in mind so it's perfect for right now, especially if you need a little high summer reset. We have so many gems in our 500+ library and I’m excited to look back on some of these favorites.

Workouts are arranged by date: Quick Burn, Cardio + Sculpt, and Sculpt. If you're new or coming back from hiatus, stick to the Quick Burn workouts and reach out to us on the hotline: 424-327-5470. I love hearing from you!

Upper Body in less than 30

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It’s upper body week! We’re just shy of our 500 workout mark and there are so many gems in the library. If you’re looking for a little extra pop while working everything in under 30-minutes, I recommend searching:

Quick Burn: 28-min Atomic (Cardio Core & Arms)

Quick Burn: 20-min Cardio Abs & Arms

Quick Burn: 19-min Poppy

Quick Burn: 14-min High Summer Arms

Quick Burn: 10-min Dbl Banded Arms & Core

7/15/19 Studio LB

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Ready to bare arms? We’re beginning the week with four new total-body (with an upper body focus) workouts that will really sculpt your arms, shoulders and back.

This week's workouts:  Little Debbie, Throwback, Golden & Poppy

New Full-Length Workouts: Little Debbie is a 50-min. total-body, light and heavy weight cardio + sculpt that is so fun and sweaty. The cardio breakdown progresses to burpees, pushups, see-saws, lunges, single and double leg deadlifts and upper body This week’s sculpt, Throwback is a weighted core, upper body and back sculpting session that is all grounded. I prefer to work the back slowly to avoid injury. You won't be a sweaty mess during this workout unless you utilize heavier weights. The transition from plank to Bow to extension and Pilates down dog is a tough one. Please modify if needed and tilt pelvis before you lift to plank (I cue this).

Quick Burn Workouts: Golden is a 25-min. balanced, wrist weighted QB that really targets the abs and upper body with flexion, extension and rotation. Poppy is a 19-min. wrist weighted and light weight QB. that really targets the shoulders, biceps and triceps.

Featured Music: Koffee, Khalid, Drake, Zara Larsson, benny blanco, Andrew Belle, Chrome Hearts, Lykke Li, Rhye, The Weeknd, & Leven Kali.

We’re feeling it: Everywhere

Activewear by: Nike, Adidas, Adam Selman, Fit Mama, 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!

TALKING BODY LOVE

Loving yourself should never be seen as a radical act, but a conscious and common choice you make. But of the women I work with and know, very few can honestly say they love their body unconditionally. Sadly, positive body image and positive self talk is both uncommon practice and pretty radical among women. If you only read one part of this post, read this and try to commit it to memory: you only have one body in this lifetime, so what is the point in spending your time hating on it and picking yourself apart?

I’m not saying that you can never address aspects about your body that make you insecure or unhappy, but working with yourself rather than against is surely a happier route to take in order to make a change. You’ve heard me say it before that exercise should be an enjoyable part of your lifestyle that you feel grateful you get to do, instead of a punishment you have to do to fit a certain ideal body type. While Studio LB is super effective for challenging your muscles and building cardio stamina, I try to always keep it dynamic and fresh so you’re still having fun while working.

There are a few easy ways to begin giving yourself some grace when it comes to your body image and self talk, some of them a little less conventional than others.

  • Thank your body for its strengths, and forgive its weaknesses. Appreciating the tiny movements you often take for granted is a simple first step toward a better relationship with your body. I’m so thankful I’m strong enough to lift up my kid and give him a big bear hug after he hurts himself. But there may be a day (soon?!) he outgrows me and I know I’ll have to accept my physical inability to lift him up that way anymore. Hopefully on that day I won’t register it as a failure, just a shift.

  • Think of the way you talk to yourself in your head, and now think of how angry you’d be if someone said those things out loud to your best friend, daughter, sister, etc. “Your back fat rolls are disgusting and you definitely didn’t need a second greasy slice of pizza last night. Gross.” You’d be outraged to hear it, so stop saying it to yourself.

  • If you use social media, find people with a range of body types to follow for inspiration on fashion and lifestyle. This may sound minor, but we’re constantly inundated with images of women that may not reflect what we see in the mirror and it can be super helpful to see more models with diverse bodies. When I was younger, it was they heyday of Kate Moss and my figure definitely wasn’t heroin chic. Today, it can feel like unless your measurements match a Kardashian or Em Rata you’re screwed. Filling your feed with diverse, personally relatable looks can help reframe your beauty standards.

  • Finally, a daily mantra to remind yourself that you’re a badass and deserving of love is really powerful. Look at yourself in the mirror before going to bed and repeat your mantra out loud ten times. Eventually, you’ll start believing the words. I have a hard time with this one and sometimes can’t think of a solid mantra, so lately I’ve found myself using Lizzo lyrics. Some good ones are “Put me on a pedestal, bet on me, bet I will.” “No I’m not a snack at all. Look, I’m the whole damn meal.” “I’ve been lifting heavy metal. See this ass? Ain’t no rental.” If nothing else, saying the lyrics as kind of spoken word poetry makes me laugh and feel happier afterward.

Working toward cutting out negative self talk can be a long process, and something that ebbs and flows with time and circumstances. I’m certainly not perfect at being kind to myself all the time. We can be so great at building up our friends and so ruthless cutting ourselves down. Try to give yourself a little grace and become friends with your body, and I promise you’ll end up feeling better both mentally and physically.