💭 MID-WEEK MOTIVATION
Thoughts to get you over hump day and into the second time through this week’s Ultraviolet, Upside and Sig. I hope you’re feeling inspired, lifted and in your power…
1. You can rise up from anything and recreate yourself. Connect with your energy, passion and will.
2. Don’t get in your own way and be insecure. Be confident and own what makes you uniquely beautiful.
3. Normalize the butt and the female body. You’re working hard, celebrate it!
4. Sell it. “Sell it” is a cheer term used when facials or attitude is exaggerated to make the motions or dance have more appeal. Smile through it - I promise it’ll upgrade your mood.
5. Just start. Start with a Quick Burn.
6. Progress is different for everyone so try not to make comparisons.
SLB CARDIO TIPS
I think that one of the toughest aspects of SLB is “getting” the feel for our cardio technique initially, or getting your cardiovascular stamina up to par or back up to par after some time off. You may find yourself feeling really defeated trying to finish our full length workouts and having to devote some time to learning some of our Cardio-Cheer-Sculpting cardio choreography. Here are some tips for safe and efficient cardio:
Not feeling confident? CCS cardio stems from cheer choreography-The confident and sexy, shake your hips kind. Think you're not sexy? I disagree! If I break out a move that makes you feel awkward, don't panic. You know how I'm always telling you to shake your hair? One easy way to bring out the sexiness inside of you is to let your hair down—as in, literally remove your ponytail. Shaking your hair around will help you feel free.
Smile! Smiling is the fastest way to boost your mood.
Two left feet? Learning CCS choreography requires training your body and your mind. We build our sequences by doing each move for 10-20 reps and then breakdown 10 times. Still don’t have it? You’ll have it the second time you do the workout that week, I promise! Another tip is to take it one extremity at a time. Start with the footwork, and then add in the arms when you feel you have the footwork.
Posture matters. Keep you shoulders open, depressed and lift from the heart. This instantly engages and elongates your abs.
Activate your arms. Think about how you punch out those perfect sharp high v's and low v's...Do this with every movement and feel your heart-rate climb!
Don't stop as soon as your heart rate starts to really climb. Try not to have heart rate anxiety. So many people get nervous once their heart-rate gets in the zone.
TIPS FROM STUDIO LB PROS (CON'T)
One thing we don’t talk enough about is how to successfully make the transition from primarily exercising at gyms and fitness studios, to primarily exercising at home. The key is learning what works for you in terms of self-motivation and accountability. At gyms or in class, people tend to find their motivation because someone else is watching, or you may show up for your workout because you’ll be charged if you skip it. These motivational factors aren’t relevant w/ digital fitness so you need to change your mindset. Recently, I shared a few tips from myself as well as some of our long time members. Many of you reached out asking for more, so this week we’re talking with Chrissy S. & Alicia P!
Chrissy S. (Lake Tahoe, CA)
“A few months prior (to these pictures) I was paddle boarding and someone took a pic. I saw it and signed up for the 7 day trial the very next day. Fast forward to my next beach vacation and I was finally comfortable chasing my kids around in a bikini because of Studio LB.”
How long have you've been a Studio LB Member? How do you practice Studio LB?
I have been a member for just under a year. I typically follow the "Program" and practice five days a week. Okay, sometimes four but this forced stillness we are experiencing has been beneficial for me to fully commit 45-60 minutes to myself as often as possible. Starting my day with Studio LB affords me the ability to be whole for my children and my husband given the current state of 24/7 home life.
What are some of your tips to stay committed and self-motivate?
My commitment and motivation has everything to do with the results. I usually get up at 6am to get my class in before my kids wake up. Otherwise, the day gets away from me and I struggle to get it done. If I miss the alarm (I have a teething one year old = some nights are rough) I invite my 3 year old to take the class with me during the baby's nap. We crack up together and I may have to pause on occasion (because snack breaks are life), but I get it done. In the past, it has always been easy for me to derail from my workout routine. I used to let life get in the way. When you extract the commute, structured studio schedules and added expenses there is no way to not get it done. I also make an extra effort for accountability to have some kind of challenge going on with my husband or a friend. Currently, my husband is training for a trail marathon and he is as regimented as they come. He follows a training schedule and on the days he runs I commit to a no-excuses Studio LB workout.
What are some of you tips to help yourself work at a 10 instead of a 5?
My no BS philosophy for myself: you're defeating the purpose if you're not giving these workout minutes your everything. For me, the beginner series was key to the method. It may seem elementary at times for veteran fitness guru's but a 10 in form is everything to achieving that burn and the desired results. I workout in front of a mirror to ensure my form is on point the whole time. It's almost as though I'm competing with myself when I'm able to see what I am doing. I have never worked out without a shirt on in a studio but it is important for me to see my body form and movements so a sports bra and (high waisted - amen) leggings are my uniform. This is one of the things I LOVE about this digital platform. My inner wallflower really shines. Another technique I find helpful is to video myself on my phone. It can be beneficial to see where I need to step up my game if I am struggling to nail a movement. I am far from coordinated so I have fun with the cardio and just keep moving and I give the sculpt my all, results guaranteed.
Alicia P. (Koloa, HI)
How long have you've been a Studio LB Member? How do you practice Studio LB?
I’ve been a member since August 2019. My typical schedule is:
Day 1 - Day 5: Studio LB
Day 6: Hike or Jog (or take LB outdoors)
Day 7: Yoga and Light stretching
What are some of your tips to stay committed and self-motivate?
To stay committed and self motivated I have built a routine that works for me.
Work out in the mornings. I am not a morning person by any means, but I know after a long day at work I will not be as motivated.
Record my work outs. This helps me notice how much I’ve grown over time. In the beginning, I had to modify almost every work out...now those calf pumps I struggled with come second nature!
Sometimes I’m just not in the mood for a full body work out. Swapping out full length workouts for some of my favorite Quick Burn workouts keeps me from missing a work out entirely!
What are some of you tips to help yourself work at a 10 instead of a 5?
For me it’s knowing my body and understanding what I need that day! Weights or no weights? When I’m feeling low, I drop the weights and focus on listening to Lauren. When I’m high energy, I add the weights to push myself and make sure I’m giving it my all.
The results you get are directly related to the effort you put in. Do your best to feel and look your best! - Mahalo, Alicia
10 TIPS FOR LONG-LASTING STUDIO LB SUCCESS
How are you guys feeling? Is your mood meh? Having a tough time getting your mind right? Our mind is our strongest muscle and worst enemy so we have to train it well. Quarantine is crazy and life gets in everyone's way, but you absolutely CAN reach your goals and achieve the results you want. Here are ten tips (and more) for when you can't seem to get your rear in gear, get out of your own head, or stay motivated.
Prioritize. No time because you spend hours on your phone? Turn that time into active time. In the long run you'll be glad that you put your health first. Your body will thank you, too.
Make a date with YOU. Schedule your workout just like you schedule your Zoom happy hours and honor that commitment. It's just as important.
Write it down. Tracking your progress and setbacks is eye-opening and effective. Record how long you worked out, what workout you did, how you felt after. I always remind myself that I'm only 50 minutes away from a good mood and that always motivates me to just do it on days when I need a boost.
Stay positive. Your body hears everything your mind thinks!
Imagine it. Visualize your results! Think about how you will look and feel after one month, six weeks, three months, six months, and one year. Results are the best motivational tool, so be sure to keep up with your own measurements and photos.
Make yourself accountable. Going public with your story keeps you committed. Tell your friends and family.
Don't get discouraged. It's important to make a long-term commitment, even if it means going without noticeable results for a week. Remember that you can't go wrong by eating whole foods and working out regularly (especially when it's fun).
Find a few LB besties. Motivation flows both ways, and our community needs it as much as we all do individually. Reach out to the hotline, the Facebook group, or get with a friend on video and do Studio LB or walk together.
Reward yourself! I'm not talking about junk food. Each week that you accomplish your goals (maybe it's a certain number of workouts, following the schedule, or working out consistently at 6AM.
Treat yourself to something that inspires you to stick with it, like a new pair of jeans or a piece of jewelry. I recommend creating a point system. When you meet your goals, give yourself a point and record it. When you hit a certain amount of points, treat yourself to an activity that makes you feel great, such as a mani/pedi with friends or a massage.
Activation. If you've gone on Activation with us, you know that Studio LB travels well! Get outside, have fun, and utilize your surroundings.
TIPS FROM STUDIO LB PROS
I’ve always wanted to spread Cardio-Cheer-Sculpting world-wide but I created Studio LB because independent training transformed my body at many important times in my life. I’m a lover and a believer. My at-home training was what got me into killer shape and allowed me to become an SEC DIV 1-A athlete at the University of South Carolina, which btw, was no small feat for a girl from Jersey. I tried out with over 600 women from the south. Sure, we were all talented, and I was scouted, but these were girls who had cheered at a very high level their entire lives (think Netflix CHEER) and had been doing co-ed stunts long before I did. There was no NFL team in the Carolinas back then - We were it. I had always cheered all-girl and was always a base. The first time I was a flyer was at tryouts (got right up to hands on the first try) and I’d never done a layout or ran a < 6-min. mile. Both were mandatory. I learned really quickly and I believe that I made the 24 person coed squad (12 women and 12 men) because I had become so fit, empowered and confident …on my own, at home in my parents basement.
At-home fitness has been a huge part of my life since I was a child, long before I was a cheerleader, Pilates instructor, and created my own method. I love that digital fitness saves us time, money, and it can be way more personal than attending a class. I could literally go on and on about the benefits of digital fitness. However, one thing we don’t talk enough about is how to successfully make the transition from primarily exercising at gyms and fitness studios, to primarily exercising at home. The key is learning what works for you in terms of self-motivation and accountability. At gyms or in class, people tend to find their motivation because someone else is watching, or you may show up for your workout because you’ll be charged if you skip it. These motivational factors aren’t relevant w/ digital fitness so you need to change your mindset. A few tips from me:
Set achievable goals and tackle them one at a time.
Take progress pictures. Seeing your results is one of the biggest ways to self-motivate.
Use a mirror so you can see yourself. This is so important! Your form will be better which equates to RESULTS and you’ll work 100% harder, which again = results. You’ll also develop a deeper connection with YOU.
Utilize the weekly schedules. I create the weekly content to work together so that you’re balanced, always challenging yourself and achieving the best results.
Remember your “Why” and remind yourself of this every time you workout. Your “Why” is fluid —It should change as you change.
Create a dedicated area for your Studio LB in your home complete with a mood board and progress pictures of yourself. Live your brand - Get into it and make it all about you!
Check in with yourself during each workout. Are you simply going through the motions or are you working as hard as you would be if I were in the room with you?
Get into a routine. whether you work out first thing in the morning or right after work. Find a time that works for you and stick with it.
Check-In with us on the hotline! Text me and the team on the hotline and tell me what workout you’re doing, or create a workout schedule with a friend. If you share your plan w/ others, you’ll be more likely to hold yourself accountable.
Record yourself. This is a great way to check your form, and you may work harder knowing someone could see that video.
Everyone has different ways to self-motivate, so we also reached out to some Studio LB pros to share their tips with you. Here’s what Katie, Lindsay & Danielle have to say!
Katie K.
Hi Ladies, Katie here! Some of you may have seen me in Studio LB workouts, or have talked to me on the hotline, or via email. I’m one in our small but mighty team of four. Since we launched Studio LB, I have become a die-hard and have been exclusively working out at home, except for the occasional Yoga class or Activation workouts. Yet, before Studio LB, the majority of my workouts took place in fitness studios. Over the last 3.5 years I’ve become so thankful for the ability to get a kickass workout without leaving my home, and given the circumstances I’m more thankful than ever that Studio LB was already part of my routine. I love that I don’t have to waste time getting to the gym, packing up a shower bag, dealing with traffic. I don’t worry about getting charged a late fee or losing a class. If I’m not feeling cardio, I can easily do a sculpting workout or vice versa. Plus, I can do it from anywhere, whether that’s my living room, at a park or on a boat dock. But, mostly I love it, because it saves me so much time. I have time to stretch or add on a 30 min yoga video. I also have more time to for my morning routine and to make sure I give my pup some proper exercise. I can’t ever imagine becoming a regular gym user again, mostly for the sake of time and cost, but also because I have digital access to some of the best trainers and yoga teachers in the world.
Many of our new Studio LB members, and most of the world has recently made the switch from gyms and fitness studios to digital workouts. I also, remember when I first made the switch and what it was like during the transition phase. I personally, used to be extremely motivated to work hard b/c someone was watching me, or to show up for the class because someone would know (and charge me) if I didn’t. It takes a bit of time to learn new ways to self-motivate and hold yourself accountable, but once you learn what works for you, there are so many benefits to digital fitness and you may find you’ll never want to go back to the gym.
Here are some things that help me self-motivate and work my hardest during the workouts:
I try to work out first thing in the morning. I’m a night owl by nature, so mornings are tough for me, but as the day goes on I find more things get in the way. If I miss my morning workout, I try to make sure I find someway to move later in the day- even if it’s just a 10-min QB during lunch or before dinner.
It’s easy to go through the motions if you’re not paying attention. Multiple times during each workout I try to tune-in and ask myself if I’m working as hard as if I were on camera or in Lauren’s presence. I almost always can go a little lower, lift a little heavier, tighten up my form, & sharpen my movements.
I try not to take any breaks. If Lauren stops to talk and explain something, I always keep going. I’ll also pause the video or rewind to add in a few extra reps if I feel like I was fumbling through cardio or my form wasn’t on point.
I record a lot of my workouts. Usually it’s just for me, but I always work harder knowing there’s a chance I’ll post part of it to IG or send it to Lauren.
I usually follow the schedule, but I also listen to my body. If cardio is on the schedule but I’m craving sculpt, I’ll swap the days around. I find it’s a lot easier to work at a 10 when I’m up for it mentally.
Lindsay M.
How long have you've been a Studio LB Member? How do you practice Studio LB?
It's been so long it's hard to remember! I think I officially joined Studio LB in April of 2017.
I usually follow the full length schedule, six (ok, sometimes seven) days a week. I will swap in a Quick Burn or stack a few Quick Burns in if I have early meetings, am traveling, or just not up to a full length workout. I work out first thing in the morning, so limiting decisions helps to make sure I get going!
What are some of your tips to stay committed and self-motivate?
No snoozing. It's a slippery slope. I set two alarms at 6:35 and 6:50 to make sure I get moving by 7. I'm a morning person, and know that no matter what I tell myself I won't work out after a long day at work. (Not gonna lie though, sometimes I lie in bed and read the workout description on the blog repeatedly before getting up.)
If I'm not really feeling it, I pick one of my favorite Quick Burns, usually a Standing Abs or Flow, to get myself moving. I usually end up feeling motivated and, if I have time, add another favorite QB that suits my mood and available time for the day. I do try for at least 40 minutes a day.
When I'm traveling, I usually do favorite workouts in my room or in the gym (Rocky is one of my hotel gym favorites). Quick Burns are easier for me to get motivated for an in-room workout, and Standing Abs are great for limited space.
If I'm REALLY not feeling it, or am stressed about getting to work on time, I take a rest day. I know rest days are important... but on days that I want to workout, I do, so that I can take real rest days when needed and not stress about it.
I also used to write each workout down on a calendar so I could look back at all the workouts and QBs that I'd done and star ones that I liked. I just follow the schedule now, but when getting started, seeing that you did x number of workouts a week can be really rewarding.
What are some of you tips to help yourself work at a 10 instead of a 5?
Definitely having a mirror. I have a cheap wall mirror that I prop up for my workouts - it really is a game-changer. I'm all about form and Lauren's cues, so having the mirror is helpful to maintain proper form and for inspiration, like when I glimpse new muscle tone or notice how crazy sweaty I've gotten (TMI?).
If I'm feeling lower energy, I might drop down the weights or skip them to focus 100% on proper form. It feels mentally easier to keep going and is challenging in a different way. Or, I'll make sure I'm using heavier weights to up the burn during sculpting sections, for instance, if my cardio stamina is down. For me, it's really about knowing how I feel and what kind of movement will suit my mood and physical state.
Danielle W.
How long have you've been a Studio LB Member? How do you practice Studio LB?
I’ve been a Studio LB member since its inception, however, I’ve had two babies since then (two kids in three years) so I’ve stopped and started a bit. After my second child in April 2019, I was determined to get back into shape, so I started working out 4-5 days a week depending on what the week looks like. Lauren gave me weekly schedules made for me (which was awesome) and now I’ve been DIY for a few months now.
What are some of your tips to stay committed and self-motivate?
I have no idea how I stay motivated, there are so many days where I’d rather do anything than exercise. BUT I want to look my best and having two kids under three years old…I’ve got to keep my stamina at peak as much as possible. I’ve worked out through some of the lowest lows of my life this year and so many times I really just wanted to give up. But no matter what, when I’m done, it’s always worth it.
What are some of you tips to help yourself work at a 10 instead of a 5?
With my workouts the proof really is in the effort. I add 2 lb. ankle weights to almost every cardio + sculpt and lift heavy with most sculpt workouts. When I feel pain I always lean off the add-ons and focus on other areas. My biggest change came when I ripped my shirt off and started exercising in only a bra and leggings. I have so much puffiness still from my second (she’s 11 months) but I didn’t care - It forced me to suck in at the gym and keep my core engaged. I can almost see that line down my stomach even with some abdominal separation lingering. You get out what you put in…end of story.