10 TIPS FOR LONG-LASTING STUDIO LB SUCCESS

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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.

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TIPS FROM STUDIO LB PROS

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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. 

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Nikki's Activation Transformation

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Meet Nikki from the Philly area! Third Activation with me, now girlfriends for life. Nikki strictly practices Studio LB and regularly hits the 200+ minute list weekly, but was in a slump (for her) falling in the 100-200 min. range leading up to Activation. She decided to register for Sayulita a few weeks before we left becuase she was really struggling with motivation. It worked, giving her that push she needed.

Nikki’s strong, dedicated, coordinated, very fit, and loves to be challenged in-studio. Her challenges are tight hips and RUNNING...pretty sure she hates it and also hates ME when I make her do it 😝. Nikki lost 8 inches and I love that her entire body has leaned out and is more defined on day seven. Swipe to see her results just a few weeks post-Activation. Nikki, I love watching you progress every year and I can’t wait for the next one. Love you! 

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Betsy's Activation Transformation

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This beauty is vertical and is always my favorite postural analysis. I swear that I do not make anyone stand wonky on day one! Guys, meet Betsy from Philly. Eighth retreat with me. Heart of gold. Always up for happy hour & another workout. Betsy began her fitness journey with me back in the day at Lithe and now she does group classes at Ripped Phl, personal training, and also fits in Studio LB. Honestly, I can’t imagine a retreat without her (head over to Lithe Escape to see pics through the years).

This was Betsy’s second retreat 12 wks post-op labral hip repair. We view Activation as part of her recovery. She’s strong, very fit, and loves to be challenged on the beach and in-studio. Her challenges are keeping her traps and mind out/in of the game and balancing her back and hip mobility during core/floor work. Betsy lost 6 inches and I love that her entire body is much more balanced on day seven. I cant say that we always see eye to eye re: rest days , but I get her type of ‘crazy’ and we have a great working relationship. I adore you, B!

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Lauren's Activation Transformation

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

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CAT'S ACTIVATION TRANSFORMATION

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

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KATIE'S ACTIVATION TRANSFORMATION

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

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ACTIVATION: HARAMARA, SAYULITA

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It’s almost Activation time and we cannot wait to surf, spend time in the sun, and work with Lauren IRL at Haramara, Sayulita! Activation is: life-changing, a girl-cation, a time-out, a tone-up, a tune-in, and a time to be in your body. One thing we all agree on is that the results are profound.

We have two rooms available which can be single ($3450) or double ($2490) occupancy. Grab your girls and join us!

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5 Signs You Need Activation

A few signs that you need this trip of a lifetime…


You can’t remember the last time you had a girl’s trip.

Activation is a week of HIGH QUALITY girl time, and going away with other women is proven to be great for your health. Activation is a lot like your college days where you met new people, made new friends, let loose, and had fun!

When was the last time you got away with just the girls for a whole week? Or when was the last time you put yourself in a position to make a new group of friends? There’s nothing that creates instant bonds quite like laughing, sweating, exploring, breathing in mother nature’s beauty with women who lift you up.  Let’s face it, girl time isn’t just an excuse to have fun, it’s good for the soul and something you should try to make time for at least once or twice per year.


You want to become healthy, strong, and look amazing right before Summer.

Activations are literally that…they get the ball rolling and keep it going. It’s one week where it’s all about YOU. As women, most of us are guilty of regularly putting the needs of others before our own. However, at some point we all need to hit that reset button and spend a little time focusing on us, so that we can be our best for everyone else in our lives. Activation lets you do just that.

You’ll explore a new place, experience culture outside of the US, slow down, relax at the beach, become stronger, pamper yourself, try new things, and meet new people. Best of all, you can enjoy the sunset with your feet in the sand and a fresh coconut or cocktail in hand and not even have to think about cooking dinner since there’s a chef taking care of everything for you.


You need a Smartphone intervention.

Eyes up, babe! Has your screen time reached epic levels? Do your wrist and thumbs hurt? How many times a day do you check your phone, email, talk to Alexa, etc.? Probably multiple times per hour. A 2018 Neilsen audience report found that American adults spend more than 11 hours per day interacting with media, and most of that happens on our Smartphones.

No, you aren’t totally disconnected on Activation unless you desire to be. It’s more like we’re untethered and balanced. I like to think of it as creating healthy digital boundaries where there’s no FOMO. Really, it’s the ultimate freedom.


You haven’t felt pure Joy in a while.

You know…that heart-bursting joy? There’s nothing that beats slow food, slow living, and spending time in nature getting sandy, salty, and sweaty. Everyone always mentions how they love playing all day and getting aligned with their circadian rhythms and going to bed EXHAUSTED at 8:30PM.

Incorporating the ocean into your daily life, feeling the warm sun on your skin, breathing in the fresh jungle air… it truly gives you life.  That joy the main reason we escape the USA… it’s just not the same if you don’t leave your comfort zone. Spending time in nature stripped of the things you feel are life necessities is pure magic. It’s healing, inspiring, and refreshing. It may sound cliché, but it’s really as simple as the saying goes, don’t forget to stop and smell the flowers.


You don’t feel like you are your best self.

Activations have a way of helping you find your inner goddess and truly love yourself.  It’s almost impossible to put into words and it’s really something that you have to experience to understand, but I’ll try my best to explain.

First off, it’s a week of working out and being pushed to new limits. You leave feeling infinitely stronger than you did before the trip and these results stay with you for the next 6+ months. Secondly, you spend that week letting go of schedules and the stress of your daily life, which allows the tension you normally carry melt away. On top of that, you’re surrounded by women who are there for the same reasons as you. There’s no competition, or catty-ness. Instead, it’s a week of having fun and lifting each other up. You leave with new friends, feeling completely empowered and accomplished. Finally, you come back super fit, sun-kissed and exploding with confidence ready to take on summer. You spend a week putting yourself first and it reminds you just how amazing YOU are.

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Activation Retreat Katie Kempf Activation Retreat Katie Kempf

The trip That Changed My Life....

In 2015, I went on my first retreat with Lauren.  At the time, I was managing Lauren’s fitness studios in Philadelphia, and I considered myself a pretty healthy person.   I worked out 3-4x per week, I ate “healthy”, and drank (probably too much) green juice. When Lauren, invited me on the fall retreat, I jumped at the opportunity. A trip to an exotic beach in Nicaragua?..for work?... umm F*** yeah!

But, as the excitement wore off, I started to become pretty freaking nervous.   First off, I still had nightmares from a one hour beach class that I took with Lauren. I was so sore from working in the sand that I had to crawl down my apartment’s three flights of stairs b/c my legs literally gave out on me. I was definitely more of a “hide in the back corner and avoid classes that were too hard for me” kind of a person... so there was NO WAY I thought I could keep up and handle not one, but TWO of Lauren’s classes each day. Then there was also the food to worry about. I am a picky eater and I eat A LOT. What if I didn’t like anything, or worse what if this was some kind of fat camp and they only fed us 1000 calories a day? Finally, did I mention the retreat was totally sold out? This meant I’d not only be sharing a room, but ALSO sharing a bed with Lauren…god forbid I fart in my sleep while sharing a bed with my boss!  So between embarrassing myself, starving and being the weak link I had some serious hesitations about this retreat. Luckily, Lauren purchased me a non-refundable ticket and I never had a chance to think about backing out.

I like to think of myself a traveler. I traveled a lot in my early 20’s, and still jump at any travel opportunity I get.  I’ve had amazing trips and I’ve had some really really bad trips. Besides the personal things I worried about, Activation had all of the right ingredients for a great trip- beautiful beaches, yummy food, strong drinks, places to explore, new friends, lots of activities (hikes, kayaking, surf lessons, etc.).  Yet, little did I know this trip would not only land on my list of amazing trips, but it would ACTUALLY change my life.

By the end of the retreat, I lost 6 or 7 inches, I made new friends with some amazing people, I watched the sunset on the beach with a cocktail in hand almost every night, I beat myself up in surf lessons, I got some sun (burn*), and ate dessert regularly. But what made this trip so different was how it made me feel. I came back feeling stronger, proud of myself and my body, and feeling so confident that I was walking around the streets of Philadelphia like I owned the place.

In one week, Lauren pushed me to reach a level of fitness that I never knew I even had the potential to achieve. We worked out twice a day. It was tough. I was never the first to finish an exercise. I was tired. I was sore.  But, I never felt the urge to quit and I didn’t have to crawl down any stairs. Lauren had a way of tailoring all of the workouts to the group. She knew how to push us just enough without going too far.

I came home feeling inspired and motivated to maintain my strength and my results. I didn’t want this feeling to go away.  My “healthy” diet, became healthier. I felt so much stronger, that I was able to push myself harder in my regular workouts. I even moved from the back row to the front row of class and stopped stalling every chance I got.  And most importantly I ‘fell off the wagon” less frequently.

I’ve now been on three retreats with Lauren.  I’ve lost over 20 inches, I’ve gained muscle and I’m stronger than I’ve ever been.  If I had never gone on that first retreat, I don’t think I would have learned to work at my full potential. I certainly wouldn’t have ever been strong enough to film with Lauren. And I probably wouldn’t feel as great as I do on a daily basis. I will always be grateful I had this life changing opportunity. Thank you Lauren for pushing me to new limits!

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