Hey Team LB! We're kicking off a new month with some serious core work. This week, you'll feel your waist tightening as we tax the abs in every workout. And, if you put the work in, you'll ABSolutely see visible changes by the weekend.
New Full-Length Workouts: Cardio: 40-min Hella, & 43-min Sculpt Full Circle
New Quick Burn Workouts: Feeling Myself is a 23-min. no equipment standing abs workout & Flash LB, a Cardio + Sculpt gem from October.
New? Follow our Quick Burn schedule below and connect with me by joining the Facebook Group or text me on the Studio LB hotline.
Have you tried the new Studio LB app yet? Members can access my weekly programs, lifestyle content, and the full workout library from anywhere and everywhere. The app is available on the App Store for iPhones and iPads. (Android is next on deck!).
Not a Studio LB member yet? Download the app and sample a few of my favorite workouts. No credit card is required, simply download and navigate to the Open Access workouts. To unlock what we're loving right now (The Weekly Program) become a Studio LB member.
Last week I started a little weekly column here called LIVING BETTER, where I'll share ways to help you stay inspired to live better, and healthier.
Today I want to talk about using movement to break negative patterns and shift your mindset. The quickest and easiest way to upgrade your mood is to move. You can literally move the negative out of your mind and body, because movement can chemically change how you feel. Emotion is enhanced by motion, and movement can make you feel sexy, strong, beautiful and empowered (especially CCS).
How many times have you gotten up in the morning, sat up in bed and decided right then and there that you were in a bad mood, were totally unmotivated to do anything, or go anywhere, let alone workout. It happens to all of us. Just last week I had the worst PMS and I was procrastinating and angry at the world. I don't think that I moved much for two days straight and then I went for a short walk, and momentum took over. Later that same day I shot a full length Studio LB workout and felt 100% better.
Breaking a negative pattern can be easy. Here are three tips to help you take action and move the negative in a more positive direction:
1. Movement Creates Movement. When we're feeling negative or down, certain tasks seem impossible, right? We tend to put things off (unloading the dishwasher, a 50-min. Studio LB workout), but if we just get started by taking that first step, it will have a snowball effect. Movement creates movement, and everything will fall into place.
2. Motion Enhances Emotion. On those days where you don’t feel like doing anything, try a short walk or one of my Quick-Burn workouts. You can drastically change your mood and your mindset in just a few minutes.
3. Call A Friend. If you are feeling stuck, uninspired, you need an accountability partner (this is not a workout buddy)! An accountability partner is someone that is depending on you as much as you are depending on them. Who is your accountability partner? It doesn't have to be in-person to be effective, it can be via phone, email, DM, FB group, or text!
Ah, balance. The buzz word all over the gram. Those balance posts drive me nuts more than statement tees do. Balance is everywhere and we’re all searching hard for it. And we should be, because it’s super important. Without it, we can feel kinda anxious and lost.
Balance (or, happiness, IMO) is really a very personal thing and it’s super interesting because it looks so very different for each of us. It relates to our life, mind-set, and our lifestyle. It's about making healthy choices and feeling good, but also allowing yourself the freedom to have fun and be flexible so you’re not hyper-obsessed about every workout and meal.
Balance is the wellness homeostasis that we’re all striving for, right? But do we even know what it means? Figuring out what it means to YOU is step one. Then, how do we sustain a lifestyle that is fun and makes us feel incredible (healthy) rather than guilty or anxiety-ridden? I’m asked this question everyday, and I’m here to tell you that it’s totally 100% possible!
Just like it takes time to reach your fitness goals, balance definitely doesn't happen overnight. And, sometimes you have to really forgo it to fully learn how to achieve it. For example, If you’re goal-getting, trying to lose weight, or level-up and become your most fit…there’s not going to be much balance happening. You cannot be downing burgers and beers on a weekly basis and achieve your goals. BUT, if you can’t have a little wine and dark chocolate what’s the point, right?
Everyday people ask me about what I do to stay fit (this thing called Studio LB), what I eat, and if I’m restrictive all the time. Honestly, I don’t feel like I’m enforcing restrictions on myself, because I feel like I've found my balance. I do try to maintain a healthy, low sugar diet, but if I’m craving something sweet I’ll indulge in some Nutella (on an apple), or a healthy thin crust pizza. But not every night. I do enjoy a glass of wine every night and that’s my non-negotiable. If I want or need to kick it into high gear and become leaner, I’ll nix the wine and choose something with less sugar. My diet is often 90/10 or 95/5, but, I’m prepared to sacrifice certain things because I truly love the way training and great nutrition make me feel and look. Do I ever reach for the Potato chips? Of course, maybe once a month, but I'm def not pining over them.
So how do we do it? With a little bit of mindfulness and awareness. By being mindful and raising our awareness on the things that cause us to feel imbalanced, we can overcome what has thrown us off-balance.
When it comes to creating more balance, I recommend making small changes instead of enforcing restrictions. Sounds like LB 100, right? For example, choose vodka + La Croix over that glass of wine. Try cooking in chicken broth instead of butter a few days a week. Cook four nights a week instead of ordering takeout or eating out. Try to move a little more every day: Walk to work instead of taking the train, take the stairs instead of the elevator. Park on the far end of the parking lot so that you walk more during the day. When it comes to exercise, do what you love. Bottom line is, If you don’t enjoy it, you won’t stick with it.
If you’re new to this, or are trying to achieve your balance, I always recommend starting with the 80/20 rule. Make healthy choices 80% of the time and allow yourself the freedom to enjoy the things you crave 20% of the time. And when you’re ready to take it to the next level, make the 20% the healthiest indulgent choices you possibly can.
I'm here if you need me!
I've always believed that diet is 80-90% of the fitness equation. So much so, that I started a to-go healthy foods company (Lithe Foods) so that my clients could eat well and really feed their results.
We sold lean, local and seasonal fare out of our fitness studios. I developed many recipes, did a lot of R & D, worked with great chefs, a nutritionist, and I also drank a shit-ton of cold-pressed juice. For five years, juice was a part of my everyday (multiple times a day). I loved it and truly believed in the power of juicing. And, I still do. But, everything in moderation, right?
For many reasons (beyond juice) my body was very different back then. And I weighed a lot more than I do now. I can only imagine how many calories I was drinking per week! I'm not at all anti-juice, but I strongly believe that the right vegetable blends are absolutely key. Now, for me, low sugar, vegetable-based smoothies are what I'm drinking everyday for health.