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
LAUREN BOGGI FOR PETCO
The quarantine silver lining is being home all day with your best friend. Have some fun and check out my dog friendly at home workout for Petco!
LB'S MATCHA BEAUTY TONIC
Spring in quarantine is the perfect time to establish (or re-establish) a self-care routine. Self-care doesn’t have to mean a luxurious day at the spa or come with a heavy price tag. It can be super simple. For example, I've been enjoying this Matcha Beauty Tonic every morning with my phone and computer turned off.
I love matcha. It provides a delicious nutrient-rich energy boost pre and post -Studio LB. And it has so many amazing benefits. It gives you the zip of coffee without raising your heart rate. It also keeps you satiated and works as a fat blocker by blocking the ability of digestive enzymes to break down fat, a step necessary for fat to enter our cells. So instead of absorbing and storing the fat, it gets passed through the body. Matcha is also rich in chlorophyll, which alkalizes and detoxifes the blood. By increasing its pH, the body has a better chance of getting more oxygen and nutrients to cells for healing. I notice that my skin looks more radiant and I feel revitalized when I drink it.
Spring Matcha Beauty Tonic
Ingredients
1/2 tsp. matcha
Choice of nut or oat milk to taste
1/4 tsp. ashwagandha (adaptogen/stress relief)
1/4 tsp. reishi (superfood/immune booster)
1/4 tsp. mesquite (superfood/blood sugar stabilizer and protein)
Directions
Scoop matcha powder (start at 1/4 tsp. then adjust according to your taste), ashwagandha, reishi, and mesquite into a cup. Fill cup with hot water, and then whisk in your choice of milk until it starts to froth.
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.
LB'S QUARANTINE ESSENTIALS
A few things that have been making my life better the last 20 days. From the top left clockwise…
My bestie, Salvage Maria serape three layered face mask for provisioning, Saie Glowy Supergel and Glossier Skywash in Echo are all I need for off and on-camera (or Zoom)…really all I’m wearing beyond mascara in the top right pic. Joah Brown everything - They do sexy/sporty like no other and the quality and fit are unmatched. Studio LB is keeping me healthy, fit and sane, Bala Bangles for the walks and Studio LB, D-Nice Club Quarantine is my new going out, Hedley & Bennett Wake Up & Fight Mask by Ellen & Bob Cho for provisioning or when you don’t want to look medical. Aesop Resurrection Aromatique Hand Wash makes washing luxe and it’s worth every penny.
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.
How to survive (& thrive in) Quarantine
I’m on day nine of quarantine here in LA and omg I’ve had my moments but overall I’m still smiling. I wanted to wait at least a full week before I gave you some tips on how to survive (and thrive in) this state. I’m keeping this short and sweet and I’ll be updating as time goes on.
Shower - Just do it everyday. Oh, and shave. The mental and physical reset is key.
Wear real clothes - Get out of the sweats…I promise you’ll feel so much better. Time has lost all meaning —Don’t lose yourself!
Go outside - Fresh vibes and fresh air feel so good. I’ve been taking two-three walks daily and also working outdoors whenever possible. I’m in So Cal so this is easy for me but do whatever you can to get outdoors.
Exercise - How lucky are we that we have Studio LB? The weekly Program and the fact that the technique is rooted in cheer makes it so empowering and perfect for right now. So many people are new and struggling with at-home fitness. I’m getting the vibe that many feel like working out from home is subpar but honestly it just takes some getting used to.
Find the humor - These are some serious times so all smiles on deck. Memes, laughing with friends, making people smile…it all helps.
Meal Plan - Quarantine isn’t free reign to eat (and drink) whatever you want whenever you want and I can promise you that you will really regret it if you do. Make sure you’re drinking water, eating meals and not just snacking.
Support local restaurants - If you’re able to order healthy take-out, please do! Help support small local businesses who are really suffering. It’ll make you feel a sense of normalcy, as well.
Clean & clear your space - Do a deep spring clean get everyone in your home on the same page.
Make a to-do list - It’ll help give you a sense of purpose and really get things done.
Music - Turn off the news and turn on the music. I’m working on a playlist for you!
Get creative - A couple of days ago I picked up a taco kit from Guerrilla Tacos here in LA and within 30 minutes I named all 3/23/20 Studio LB workouts AND came up with so much content. It’s easy to forget how much our everyday life fuels our creativity. Do whatever you can from art to music —It’ll also inspire the little ones in your life to get off the screens and play.
Dance - Morning and night I blast music and freestyle. Get your crew involved. Energy OUT, guys!
Reach out and talk - I don’t mean small talk. Tell your friends WHY you’re angry, why you have a tattoo shaped like Europe, and why you don’t like his/her ex-boyfriend or girlfriend. Go on for hours about things that might not seem all that important. It’s cathartic.
Video chat - Take a break from texting and go face-to-face whenever you can. It’s SO helpful and it’ll strengthen your bonds and make you feel good.
Make peace - This is the ultimate reset, right? Let whatever it is go between you and your ex or your family and friends. Who cares about the past at this point?
Stay positive - Protect your mental health. Out with the negativity, in with the positivity. Being positive and having positive thoughts will definitely attract everything good.
Enjoy this pause - There is a lot of hardship with our current situation but there is a special freedom here that we’ve been granted. This will not last forever. Try and find the positive in it!
LAUREN BOGGI X THE BRAND IS FEMALE PODCAST
Movement is medicine. I spoke with Eva Hartling, The Brand Is Female (sponsored by TD Canada) about the importance of moving in today’s landscape, how I’m dealing, and the one thing that I wish women would do more of! Have a listen.
GO WITH YOUR FLOW
Image courtesy of JessTales on Etsy
Early this week I was having trouble springing out of bed and just felt aggressive and in a funk for no real reason. Now, I’m no rookie as this happens every month but yet I still don’t realize that it’s my cycle that’s making me feel like a total lunatic. When I looked at the calendar it made so much sense. No, not Daylight Savings Time, the full moon, or Friday the 13th… but my period was set to start at any moment. I’m trying lately to be more aware of my cycle, and adjusting to meet my hormonal and mood shifts throughout the month.
Each menstrual cycle starts on the first day of your period, and ends when your next period begins. In that time you have a menstrual phase (period), follicular phase, ovulatory phase, and luteal phase. Your menstrual phase is actually a part of the follicular phase. Five major hormones are at play during your cycle and rise and fall over the course of the month: estrogen, testosterone, follicle-stimulating hormone (FSH), luteinizing hormone (LH) and progesterone. What you eat and the intensity of your movements can help optimize your energy as these hormones shift throughout your cycle.
While I’ve always listened to my body when it comes to how hard to push exercise, lately I’ve started shifting the foods I’m eating to match my cycle too. During your menstrual phase, estrogen and progesterone start low and then rise over the course of the follicular phase. Estrogen peaks during ovulation with testosterone and progesterone rising, and then if an egg isn’t fertilized the hormones start to decrease before the next cycle begins. Everyone has a slightly different timeline for this cycle, but it averages around a month.
I’ve found my energy maxes out during ovulation, and then falls right before my period begins. My surge in energy during ovulation would make sense with testosterone peaking so this is when I add my pre-Activation canyon hill runs into the mix on top of filming Studio LB workouts. This is where I (and you) can really push it with heavier weights, higher intensity and getting in every single rep since hormones are on your side! Leading up to and during my period, I focus more on stretching, yoga, and flow workouts to match my lower energy level.
As for food, you all know that my staples are rich in leafy greens, lean proteins and complex carbs. These foods make me feel good no matter where my hormones are at but I’ve started peppering in a few other ingredients to match my cycle. Directly after my period and during the remainder of the follicular phase before ovulation, I’ve learned that fermented foods can help metabolize estrogen. Adding kimchi, kefir, miso into the mix seem to help even me out during these weeks.
Then, just before my period during the luteal phase it’s normal to crave foods heavy on the salt and fat as we find them comforting. But some other serotonin boosting foods are said to be eggs, pineapple, and salmon. I’ve found cooking these up during PMS times helps curb the cravings for salty mac and cheese or some of Mars’s In-N-Out fries.
Finally, during my period I’m prone to iron deficiency (as are many women), so I add spinach to basically everything from salads to soups to eggs to smoothies. While I’m not a huge meat eater, during my period is generally the only time a filet mignon seems super appealing too.
I know that you guys also feel the push and pull on your appetite and energy levels throughout your cycle. I’d love to know any resources or books to look for to learn more too! Let me know on the hotline 424-327-5470
LAUREN'S MORNING ROUTINE
Can you tell us about your morning routine?
Well, I single parent three - four days a week so I have a lot on my plate in the mornings! Hectic is oftentimes an understatement. I love the quiet of early mornings; waking up around 5:30 AM allows me to decompress, have some me time and prepare my day instead of just going straight into incoming communication, work and being a mom.
I’m really not the greatest water drinker so I always make myself drink a large glass of water with lemon and turmeric while my coffee brews. I’ll write out my to-do list on my phone (without checking my email), prioritize my day, and I TRY to set an intention for the day but it doesn’t always happen. From there, I turn on some music and free flow on my mat in the living room while the sun rises and Mars is still sleeping. Moving early in the day really inspires me and gets my creativity flowing. I have more energy at night but I create my best content in the AM. I do this on an empty stomach because fasted cardio gives us a surge of anti-aging human growth hormone and it keeps my head so much clearer. I’m a believer! Then, I shower and check Studio LB hotline messages and social media.
I wake Mars up at 7AM and we’re out the door just before 8AM. School drop off is at 8:30 AM in Hollywood and I swear that some days I feel like I’ve run a marathon by 9AM. Mom’s know - Sometimes it’s kinda like herding a cat. It’s crazy! A few days a week after drop-off I’ll grab a Cubano at The Commissary with my girlfriend Janeesa and then once I’m back home, I get straight to work as half of my team is east coast-based. I’ll make a collard wrap or a quick breakfast salad with spinach, quinoa, a hard boiled egg, and salmon or chicken, or I’ll blend up a low-sugar smoothie at 11AM and then I’m in hair and makeup and on-camera and in production starting at noon. I do pre-production on Mondays and it has made my week so much better. No more Sunday blues!
What is your sanity saving non-negotiable in the morning?
LB: Fresh air and music are high priority for me in the AM. I never watch or listen to the news it just gives me really bad vibes.
Favorite way to treat yourself?
LB: I am all about getting away or traveling somewhere new. Oh, and going out to HH with my girls. I just love to have a good time and feel alive. Life is all about living, right?
You’re on-camera so much. How do you manage over-stimulation? Do you have any tips on managing that stress?
LB: I have to be very ON for my work so it takes a lot out of me and it’s tough to come down sometimes. Unwinding at night (another article for another time) is a challenge. I’m naturally a night owl and can easily get a second wind at 10PM so if I don’t put myself to bed, I’m happily up working until 1AM. I personally manage my daytime stress with movement and some gratitude, and as I write this after a super full day I am thankful that I have a strong, healthy body and get to do what I do, and that people love Cardio-Cheer-Sculpting. Perspective.
Tell us where you find AM peace.
LB: I feel really lucky to live where I do here in Southern California; the city, the beach, desert, and the mountains are all so close and accessible. Growing up on the east coast I specifically find my peace outdoors now all year long and I love it. I also love sailing and at some point I really want to sail out here. Being on the water is my ultimate and I have such an infatuation with the Pacific, although I’m somewhat terrified of what’s under the water!
Describe something that has changed your morning world since you moved to LA.
You know, the past few years have really made me realize the impact of my own attitude on the quality of my life…especially in the morning. I’ve always been an optimist, but I’m not really a morning person. Choosing to be positive at the start of the day and having a positive attitude everyday is more important than anything else in the AM.
Having a positive attitude (or a negative one) can make or break any situation: A business, a family, a friendship - And it’s more impactful than success, failure, work ethic, and even talent, imo. I am totally convinced that life is 10% what happens to us and 90% how we positively or negatively react to it.
HOLIDAY FRIDGE MAKEOVER TIPS
During the holidays my fridge gets out of control really quickly. And when it does, I totally lose track of what I have in there. I also lose a little inspiration to eat healthy which makes me feel great and keeps my energy levels high. This week is the perfect time to tackle your refrigerator and give it a good makeover pre-holiday. You'll feel better, and it will inspire you to eat healthier too.
Clean House. Get rid of limp veggies and check expiration dates on all of your condiments.
Prep! Take fruit and veggies out of plastic bags and cut them up so that they are ready. Arrange salads and vegetables so you can clearly identify what you have on-hand.
Clear Containers . We tend to use what we see. I like to cut up melon, pineapple, and berries and store them in these. Because glass containers are expensive, I hesitated for years but most of my vegetables and salad greens are neatly displayed in them now. In addition to being freezer, microwave and dishwasher-safe, the thick tempered glass makes them quite durable and chip-resistant, and I love the fact that you can clearly see the container's contents. When not in use, the containers and lids nest perfectly inside each other, and when they are in use, the square containers fit neatly side by side, maximizing precious fridge/freezer space.
Fresh Herbs. Fresh herbs add so much flavor to salads, soups, smoothies, and are believed to be more beneficial when enjoyed fresh rather than dry. Each week I try to invest in a few different varieties and store them in pretty glasses in my fridge or by my sink. Right now I’m enjoying lemon balm and mint.
Leftovers Up Font. In the past, leftovers quickly got lost in the back of my refrigerator. Now, I make an effort to keep them in the front (in my glass containers) where my family can see them. I really get creative with my leftovers - I like to double the recipe for quinoa salad with carrots, parsley, and basil and toss it with a baby spinach, make a quinoa frittata, or tuck it into a wrap.
Spa Water. Water keeps your body hydrated, your skin glowing, and revs up your metabolism.
Organize Condiments. All the different varieties of dressing, mustard, tamari, vitamins and hot sauce were exploding out of my fridge. So, I took a hard look at what I had and considered whether I really used it and enjoyed it. If not, I tossed it.
PARABENS & PHTHALATES
After reading this story from 2012 and this 2018 article about makeup causing early menopause sent me into total obsessive freak-out mode, I decided to do a beauty re-haul and educate myself on endocrine disruptors. Tbh, I’ve loved refreshing my products (Violet Grey and Sephora both carry great clean beauty lines), but it was a little bit challenging because I never want crunchy-granola items that are less effective than my regular products and I don’t want to smell like a natural foods store. When it comes to beauty, I just refuse to settle.
Let me preface by saying this is a huge subject to take on, I’m not a scientist, and I’m focusing only on cosmetics here not any processed foods, toys, building materials, medical devices, etc that contain either parabens or phthalates. Personally, I’ve been trying to avoid these in my beauty routine as their effects on our health are still unclear in the long term and are continuing to be studied worldwide. So here we go!
A paraben is any of a group of compounds used as preservatives in pharmaceutical and cosmetic products and in the food industry. They were introduced in the 1950s to improve safety and quality control in mass produced items, blocking bacterial and mold growth and extending their shelf life. Methylparaben, propylparaben, butylparaben, and ethylparaben are a couple of the most common ones you’ll see on ingredient lists.
Phthalates are various salts or esters of phthalic acid used especially as plasticizers and in solvents (say what?) . You’ll find phthalates in nail polish, hairspray, perfume, lotions, etc. They give products durability and uniform texture - like helping nail polish to not crack or giving flexible hold in hairspray. Like parabens, there are a many different types, but they all end in the actual word “phthalate” like diethylphthalate (DEP).
For the last 20 years, studies have been carried out examining whether parabens were linked with breast cancer as well as looking into the possibility for endocrine disruption based on urine samples. A 2004 breast cancer study did not indicate that parabens are cancer causing, but did say that the “body burden” of these preservatives had not been thoroughly examined and that that they can seep into our skin and remain in breast tissue.
Under the Federal Food, Drug, and Cosmetic Act (FD&C Act), cosmetic products and ingredients, other than color additives, do not need FDA approval before they go on the market but they must be properly labeled. This was part of the Fair Packaging and Labeling Act (FPLA), which requires a declaration on packaging of ingredients for goods sold to retail consumers.
The CDC and FDA have both reviewed the effects of phthalates on human health and declined to issue any decisive warnings. “Human health effects from exposure to low levels of phthalates are unknown… More research is needed to assess the human health effects of exposure to phthalates,” the CDC states. Keep in mind that phthalates are harder to track, since they’re often just listed under the umbrella of “fragrance.” Like I mentioned with ingredients found in chemical versus mineral sunscreens, the European Union has taken a stronger anti-phthalate stance than the United States.
Many beauty companies have rolled out paraben- and phthalate-free product lines, and instead are using alternative natural preservatives and fragrances like essential oils and botanicals, vitamins, sodium benzoate, and glycerin. For example, lemon and rosemary essential oils have natural antibacterial properties as an alternative to paraben preservatives. While these products are safe and effective alternatives to parabens, they often have a shorter shelf life and can be more expensive to produce so the retail price is generally higher too.
Like I mentioned earlier, this is a topic that could be discussed at great length (environmental & marine effects, safety concerns, the EU vs US approach, unscented vs fragrance-free, hundreds of scientific studies…) but we’re just scraping the surface here. If you prefer to play it safe (and I do!), it’s pretty simple now to seek out paraben- and phthalate-free beauty products. Many popular cosmetic brands have rolled out green or natural lines that are widely available in stores and online. Also shopping local, small brands can be a solid option but keep in mind that your products will have a shorter shelf life and you have to trust the seller. If you have any great product recommendations or resources, let me know!
Healthy Swaps
With the holidays come delicious but super decadent treats. Indulge in them all and you"ll feel (and look) bloated, skip them all and you'll feel cheated. I prefer to swap many of them for their lighter cousins. (Think: No to that second calorie and sugar-laden coffee, yes to to Cha Cha Matcha).
Here are a few ideas for picking healthier foods this season.
Cha Cha Matcha
Swap your second sugary coffee with Cha Cha Matcha. It’s Antioxidant rich, has a great taste and a clean buzz with zero calories, zero fat, and zero sugar.
Dark Horse Probiotic Vinaigrette
I make my own dressing but Dark Horse Probiotic Vinaigrette is SO good and always in my fridge. Made with ingredients like sauerkraut liquid, pine pollen and charcoal - it’s effervescent and delish.
Wrawp Veggie Wraps
Collards are my go-to but I keep Wrawp Veggie wraps in the house for when someone wants more heft without the bread. They make great quesadillas, pizza and panini’s, as well.
Siete Foods Grain-Free Taco Shells
So good - just an all around better option. Siete Foods taco shells are made with cassava flour, avocado oil and are only 120 calories for two shells.
LB PODCASTS
When I’m not creating new CCS sequences or joining you for our scheduled rest/yoga day each week, I like to walk/run through the canyons near my house listening to podcasts. I also fit them in when I’m grocery shopping or in the car. Here are a few podcasts I’m loving lately and wanted to share.
13 Minutes to the Moon
I’ve never felt so small or so connected to this planet after listening to 13 Minutes to the Moon. It’s mind-blowing and astronauts are just SO freaking badass.
Second Life
Who What Wear Co-Founder, Hillary Kerr’s podcast, Second Life highlights successful women who’ve made career changes and fearlessly mastered the pivot at every age.
That Thing About Pam
My friend Calma introduced me to Dateline’s podcast, That Thing About Pam and the subject is dark but I was shocked, laughed out loud, and loved Keith Morrison as the narrator.
Science VS
Whenever I start to feel myself being influenced by a fad or a trend in the wellness sphere, Science VS is always there to bring me back down to fact-based Earth! Their episodes about Fasting Diets and Fertility both drew me in and gave new insights on the topics. The podcast definitely has a pop science vibe overall, but that keeps me awake, alert and interested in listening more.
The goop Podcast
Have you guys watched The Politician on Netflix? Gwyneth Paltrow has gotten a lot of flak over the years for unusual wellness advice and generally being out of touch with reality, but her role in The Politician makes me think she’s kind of in on the joke. After watching, I decided to give her goop podcast a chance. She has covered some fascinating topics with interesting guests (Peggy Orenstein’s episode is worth a listen), and at 45 minutes to an hour each they’re the perfect length for a low and slow cardio session.
TEDTalks Health
It’s both my passion and my career to stay up to date on what’s new in fitness and health science, so it makes sense that I love this Ted Talk podcast. TEDTalks Health is less about fitness, and more pertaining to overall mental and physical health. As each expert discusses medical breakthroughs, wellness habits and trends, or developments in health sciences I find my walk passing by quicker because I’m listening so intently.
HEALTHY HOLIDAY HOSTING
We talk about holiday travel as a hurdle to health a lot, but what about when you’re hosting at home? Having friends and family gather in your space can run the gamut from stressful to blissful, and without fail it throws off your normal routine. Here’s a few ideas to keep up with your practice and healthy habits while still being the hostess with the mostest.
Be unapologetic
Your fam won’t know you’re trying to get a workout in unless you tell them, right? Text your mom before she gets to town that you’re thrilled to see her and you also don’t want to completely fall of the wagon with Studio LB. After your intentions are laid out, don’t feel sorry or apologize about disappearing for an hour at a time! Guilt trips be damned- your fitness is worth it.
On the calendar
Schedule in advance when you want to exercise, write it down, and stick to it. I prefer to wake up early and get it done before distractions and diversions pop up. If I wait til others want to take a midday football snooze, generally something else sounds better than a workout (snacks, drinks, movies, board games). Something about adding my planned workouts to my calendar helps keep me accountable, so before guests arrive it’s good to make a plan.
Team up
Your family is less likely to undermine your workouts if they’re part of the fun too. This can mean as little as getting your aunt and sister to try Studio LB with you, or as intense as gamifying the whole weekend. Break your crew up into two teams and see who can master a tough CCS series better, or who can complete the most workouts as a team. And if your dad does a Genie-Dagger or a Pretty Girl, please please please send me a video. Pretty much the definition of healthy competition, and way more fun than a Turkey Trot.
Quick Burn
Cooking, cleaning, chatting, and other hosting duties can definitely leave you short on time, so scaling back to the Quick Burn schedule rather than The Program will be your best option. Don’t fight it or feel bad. Make sure to incorporate a blend of cardio and sculpting for max results. This can be a fun opportunity to explore Studio LB’s extensive library of workouts you may have missed.
Hopefully these can help you from feeling lethargic and keep you crushing your fitness goals even during an unusual schedule and with extra bodies in your space!
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WIND DOWN
A sense of equilibrium, wellbeing and overall calm in our mind-body connection is key to a rejuvenating night of sleep. Between work, family, LA fires, social, personal development, and health obligations, my day sometimes zooms by in a hectic frenzy and I’m left both wound up and drained by bedtime. At the end of each day I try to unwind and re-center in a few ways that help bring me back down to earth and into balance.
Bath Time
I find that women often avoid self care practices like long, luxurious baths and consider them selfish, a misuse of time, or overly indulgent. Have you felt that way? Well let me be the one to tell you: you totally deserve it. If I’ve had a long day filming Studio LB workouts and feel muscle soreness, an epsom salt bath and a book are exactly what I need. A bath versus a shower also means I can toss my hair on top of my head in a bun and extend a good blow out for a few days without having to put on a fugly shower cap.
Wine Down
I’ll often skip wine or a cocktail with dinner in favor of having one either during my bath or just before bed. A great glass of red - sometimes super light Pinot Noir or something spicy like a Tempranillo - helps me chill out and slow down. In moderation, polyphenol antioxidants in red wine like resveratrol have been shown to be heart healthy which is a nice bonus.
During this time, I like to stop any endless scrolling on the phone or working on my laptop and fully unplug. Some nights it means enjoying comfortable silence solo, and others it means downloading with Jordan when he’s in LA. When I look at my own family, the ones that share Italian roots definitely stress less and laugh more than most people I know. They must be doing something right. Maybe it’s the Montepulciano d’Abruzzo?
CBD
You guys know that I’m a believer. From oil to high potency CBD balms, it’s in my life (especially at night) on the regular.
Melt
I heard once that Mariah Carey demands marathon, hours-long massages while she watches movies like Mean Girls and Bruno on repeat to fall asleep. I don’t have that diva level of disposable income sadly, so instead my foam roller and I are buds.
Myofascial release is so undervalued, and if you commit to a regular foam rolling habit the results are incredible. In the AM, I recommend rolling vigorously to stimulate blood flow and wake your limbs up. Nighttime rolling should be gentler, slower and over time it starts to feel relaxing. Personally I find it most beneficial to hit my hamstrings and back before heading to sleep. I’ll admit there’s a pretty high barrier to entry, since the first few times rolling can feel very uncomfortable. I like to find the points of tension as I roll, and pause on them breathing into that spot. Breaking up the fascia feels so good and therapeutic to me before bed.
I’d definitely also recommend trying out one of my flow style workouts before bed as a supplement to your regular daily practice. Studio LB’s 15-minute core stretch and 13-minute stretch are both great to help realign posture and shake off some stress of the day before climbing into bed.
BREAST CANCER AWARENESS
October is here! That means Halloween prep and pumpkin patches and sipping hot cider while dressed in plaid. Aside from those wonderful, comforting signs of autumn, October also brings with it another very important cause: Breast Cancer Awareness Month.
Breast Cancer Awareness Month is an annual campaign to raise funds and research the causes, prevention, diagnosis, treatment, and cure for breast cancer. One in eight women will be diagnosed with breast cancer in her lifetime as a result of genetic factors, environmental factors, or a combination of both and it’s important to be proactive about your own breast health.
Regular screenings are key to early detection of breast cancer. It’s also recommended to perform self-exams monthly, and to schedule a mammogram at the recommended time. During a self-exam, nipple tenderness and appearance change, changes in skin texture, nipple discharge, and feeling a lump in the breast are all worth speaking about with your healthcare professional. Beyond self-exams, a mammogram is an x-ray used to examine breast tissue, and can often detect a lump before it can be felt. I’ve had two and they are nothing to be afraid of - total piece of cake! The recommended age for mammograms without high risk factors is 40, with additional screenings every one or two years, or earlier as advised by a doctor with higher risk factors.
According to the National Breast Cancer Foundation, “exercise boosts the immune system and helps you to keep your weight in check. With as little as three hours of exercise per week, or about 30 minutes a day, a woman can begin to lower her risk of breast cancer.” Whether you power walk, surf, or practice Studio LB, consistent physical activity is a great way to be proactive regarding breast health. A sedentary lifestyle can increase your risk for breast cancer, so get moving! Maybe check out a Making Strides Walk this month or a Susan G. Komen Race for the Cure to double down on physical activity and raising funds and awareness.
I won’t dive in to diagnosis, BRCA mutations, stages/types, or treatment here but will say that we have likely all been affected by a friend or loved one battling breast cancer. I will suggest reading up on some common myths as described by the National Breast Cancer Foundation to eliminate some fear around the environmental choices we make. October is a great time to educate yourself, take a proactive stance on early detection, and try to protect your breast health through behavioral change (stop smoking, seriously!).
LAUREN BOGGI'S CHIA PUDDING
I hadn't made chia pudding in like, forever, but recently friends of mine served it for brunch and I immediately missed it. And, in the days following the great physical and mental trial that is moving house, there are only two types of eating to do: getting take out for every meal, or getting busy in your new kitchen.
Chia pudding is easy to whip up, plus it makes the perfect stool (sorry, but it's true!).
This recipe is vegan, gluten-free, grain-free, raw, and refined sugar-free and IT IS AWESOME because you can throw it together in just a couple minutes before bed and feel good about yourself in the morning. I prefer to make this the night before so it has time to thicken up.
Makes: 4-6 servings, Prep: 5 Minutes
Ingredients:
3 cups unsweetened almond milk
1/2 cup chia seeds
2 teaspoons coconut sugar or pure maple syrup
Directions:
Whisk almond milk, chia seeds, and sweetener together in a large bowl. Let sit for 5-10 minutes and then whisk again to prevent clumping.
Cover and put in the fridge for 3-4 hours or overnight.
Stir, then portion into bowls and add your toppings (fruit, nuts, cinnamon, etc.) Leftovers will keep in an airtight container in the fridge for 3 to 4 days.