SLB Spring Wellness Staples
We’re tilting towards the sun and I’m sharing a few of my favorite hero products, superfoods, beauty and wellness staples that help me stay healthy (and feel pretty) now and throughout the pandemic.
What does “superfood” mean to you? The word itself may invoke imagery of kale and flax, but I like to think of it on a more personal level. Eating healthy is all about self-discovery and what works for you individually. There is no magic food that will keep you 100% healthy but some are really next level. Hero products are those that have changed my life, and that I can’t live without.
Olive Oil - I love olive oil and being Italian it’s the one food that I’ve grown up enjoying everyday. I’d bathe in it if I could! Just as olives are a superfood, high-quality olive oils are as well. Wonder Valley and Flamingo Estate are my favorites.
Alkaline Water - I drink alkaline water everyday but I always struggle getting enough water in everyday. The Bodum Water Kettle changed that. It’s my secret to drinking more water daily. The sleek modern design looks great in any kitchen and you can’t beat hot water in less than one minute.
Stress Management Supplement - Moon Juice SuperYou is an adoptogen that I take every morning and it just makes me feel great and takes the edge off. I’m more focused and a better human and mom.
CBD Skincare - Happy Dance™ is a line of premium CBD products by Kristin Bell made with moms in mind and I swear the bath bomb has helped get me through the pandemic. I love it so much that I’m on the subscription. It’s next level moisturizing and knocks you out cold and I use the coconut melt and body butter everyday.
Mask - I’ve been using Adipeau as a sleeping mask religiously since September and it keeps my face as fit as my body. It is an anti-inflammatory and prevents skin atrophy (thinning of skin cells), wrinkling of the skin, and loss of elasticity.
SLB MARCH PLAYLIST
Your March playlist is live. From Miguel to Pilar Victoria, Hit-Boy, Lil Baby, Wu-Tang, Kings of Leon, Croosh, @liaices and @thevaleriejune —on @spotify, link in bio. All my love xLB
SLB SO GREEN SOUP
I’m sharing this week’s member recipe with everyone. My So Green Soup recipe changed my life years ago and it was such a staple that I even sold it at my studios after I had Mars. So Green Soup (cold) is delicious, energizing and keeps you full while leaning you down. It's high in healthy fats and protein, balances blood sugar and takes only minutes to throw together. Make a batch on Sunday & it’ll stay good in the fridge through Tuesday.
SLB So Green Soup
1 bunch raw asparagus
1 avocado
1-2 cups h20
1 cup raw cashews
1/4 cup fresh dill
1 lemon, squeezed
1 tbsp Bragg liquid aminos
1 clove garlic
1/2 tsp black pepper
1/2 tsp sea salt
2-4 lemon balm leaves
1/4 tsp spirulina (opt)
1/4 tsp hemp seeds
1/4 tsp chia seeds
Place all ingredients in a high speed blender and blend until smooth. Add a bit more water if it's too thick for your liking.
SLB FEBRUARY PLAYLIST
I made a Feb playlist for y’all. From A$AP Rocky, Blondie, to YACHT and more. I’ll add to it all week long. All my love xLB
WORKING ON OUR EMOTIONAL HEALTH
It’s time to work on our core and I’m not talking about our abs. Many of us spend so much money and time working on our bodies through via fitness and organic, whole foods because we know how important it is to stay physically healthy, but when it comes to what we put into our non-physical, inner core (our mind and soul), we have a tough time keeping the toxic crap out (hello, social media). One of my most favorite Ted Talks is by psychologist Guy Winch called “Why We All Need to Practice Emotional First Aid”. In it, he talks about how we value physical health over our mental health.
Most of us have no idea how to deal and treat day-to-day emotional injuries while also being kind to ourselves and not letting that negative inner voice get the better of us. When we're feeling negative or down, certain tasks seem impossible, right? We tend to put things off (unloading the dishwasher, a 50-min. workout), but if we just get started by taking that first step, it will have a snowball effect.
I like to use movement to break negative patterns and shift my mindset. The quickest and easiest way to upgrade your mood is to move. You can literally move the negative out of your mind and body, because movement can chemically change how you feel. Emotion is enhanced by motion, and movement can make you feel good, sexy, strong, beautiful and empowered.
For example, how many times have you gotten up in the morning, sat up in bed and decided right then and there that you were in a bad mood, were totally unmotivated to do anything, or go anywhere, let alone workout. It happens to all of us. Last month I had the worst PMS and I was procrastinating and angry at the world. I don't think that I moved much for two days straight and then I went for a short walk, and momentum took over. Later that same day we filmed a full length SLB workout and I felt 100% better.
Beyond movement, creating a daily mantra to remind yourself that you’re a badass and deserving of love is really powerful. Look at yourself in the mirror before going to bed and repeat your mantra out loud ten times. Eventually, you’ll start believing the words. I have a hard time with this one and sometimes can’t think of a solid mantra, so lately I’ve found myself using Lizzo lyrics. Some good ones are “Put me on a pedestal, bet on me, bet I will.” “No I’m not a snack at all. Look, I’m the whole damn meal.” “I’ve been lifting heavy metal. See this ass? Ain’t no rental.” If nothing else, saying the lyrics as kind of spoken word poetry makes me laugh and feel happier afterward.
So work on the core and also your soul. I think if we spent as much time caring for the mental as we do the physical, we’d be more positive, have less anxiety and be happier and healthier overall.
SLB INSTANT MATCHA MILK
This week I'm sharing my instant matcha milk - a quick and easy, dairy-free cashew milk matcha that's made in the blender. I love matcha. It provides a delicious nutrient-rich energy boost pre and post-SLB. 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 regularly.
THE IMPORTANCE OF YOUR MORNING ROUTINE
The January Program begins tomorrow and I’ve been prepping for the first Monday of the new year. I recently looked back at my morning routine post from Jan 2020 and was floored at how much my mornings have changed. Have you thought about yours? Morning routines are more important than ever, especially since we’re multi-tasking and juggling so much right now. We thrive from the consistency and efficiency of routines; they allow us to have more control of our day, reduce stress, keep us grounded and on top of our game. When our world gets knocked off it’s axis, having a morning routine that we can count on makes us feel motivated and much more in control of our lives.
There’s real power in a morning routine because it’s comforting – Particularly when the routine involves good healthy habits like movement, whole foods, water, and self-care rituals like mindfulness. My morning routine is a big emotional motivator for me and it plays a huge part in my life. Committing to my best habits, especially during the past few months has been so vital.
Time is our most valuable standard and each piece of our morning routine should add value, joy, and productivity to our stressful, high-octane days. The goal is to build us up without burning out and we are naturally more productive in the AM. A solid morning routine is a lot like Newton’s Law of Motion. That AM routine IS the inertia that will snowball into your most important tasks – The ones that drive the most business, and bring you the most joy.
Morning routines really help us keep our eye on the prize and our mindset strong. Moving your body everyday especially in the morning is an amazing productivity hack that helps us stay powerful, innovative, and forward-focused. Listen to your body and it will tell you what it needs. Maybe you need cardio or sculpt, or you might need to freestyle in your kitchen to some trap music. Seriously! Whatever movement will make you feel good should hold a sacred space in your daily routine.
SIMPLIFYING HYDRATION
Two Glasses of Water, Irving Penn (1970)
If there is one health myth that will not die, it is this: You should drink eight glasses of water a day. Guess what? There is no science behind it. Personally, I’ve always had hydration guilt because I’ve never in my life drank eight a day, every single day. And that’s something to feel good about. As with everything, is not always about the numbers. I’ve always tried to keep go by how my body feels and not complicate hydration.
According to most doctors, we should listen to our bodies and shouldn't drink more than our body wants. Similar to when we eat, the body tells us when we’re full by taking that exhale. The discomfort we feel when we drink too much water is a protective mechanism to prevent over-hydration. Water intoxication is a real but rare phenomenon that occurs due to an excessive intake of water (usually during exercise), when the amount of water intake exceeds that of water excretion by the kidneys. As a result, the sodium concentration in the blood is diluted, and hyponatremia develops. When this happens, your body's water levels rise, and your cells begin to swell.
Working out aside, how much water should we aim for day-to-day? It’s really all about your lifestyle. Going off our own thirst is the best way to judge how much we need. Just like diet, it’s an individual thing and it all comes down to water in, water out. If you’re doing an intense SLB Cardio + Sculpt workout for example, you’re going to want more water and your body will tell you that. Those who break a sweat will crave more water and the same rule goes with food. By eating a balanced diet high in water-dense fruits and veggies, we’ll achieve about 20-40% of our daily water needs through food. Yet another reason to eat those collard wraps!
JANUARY PROGRAM: COMING IN HOT
2021 coming in hot! Feel that good energy? I’ve followed so many of your personal journeys this year in regards to health and wellness. For some, healthy habits took a back seat to new responsibilities that came with the pandemic while others used the extra time to at home to create new healthy habits. Regardless of how you’re feeling today, it’s time to get into a new mindset and start 2021 on the right foot.
You know how you accomplish more of your health goals during a week if you get your workouts in early in the week and meal prep over the weekend? The same is true for the year. Starting the year off on the right foot, will set you up for success all year long.
So many of us need a catalyst to stay committed to fitness. Every year, I hear from many of you that your goals include looking and feeling your best for a certain event, or in a bikini, or your favorite pair of shorts, etc. With herd immunity or getting round one of the vaccine still a ways away, you may feel like you’re lacking motivation rn.
It’s time to change your motivation mindset. Yes, fitness gives you confidence, but it also gives you so much more than that. It gives you energy, it boosts your mood, it helps you sleep better, helps you control your weight, it helps you age well, and reduces your risk of chronic disease.
It’s time to turn Netflix off, and SLB On. Throw the sugar and processed foods out and stock up on whole foods. We’re starting this year right. Make yourself feel good now, and your future self will thank you for years to come.
The SLB Jan Program begins on Monday. Sign up and commit by texting us on the SLB Connect hotline: 424-327-5470. Plant some seeds today for what you want to be, what you want to see, and where you want to be in the near future. Do it with intention and love and believe that it’s all coming together, because it is!
SLB GREEN DETOX SMOOTHIE
I start every day with our SLB Green Detox Smoothie. It’s a great way to get more veggies, healthy fats, and protein into your life, and its NOT a sugar bomb. Where's the fruit? Fruit is healthy, but you'll notice that this recipe along with all of our smoothie recipes are low glycemic (under 20g of sugar) to keep your blood sugar balanced and body better.
Ingredients
1 cup filtered h20
1 heaping handful of kale
1 " " spinach
1 small cucumber
1/3 - 1/2 c. broccoli
1/2 - 3/4 c. parsley
1/4 avocado
knob of ginger
juice of 1 lg. or 2 sm. lemons
dash of cayenne
Ice
LB'S GLOW
BTS of me tapping in-between shots. You guys ask me all the time how I get a lit from within glow. I work from the inside out by sweating everyday with SLB and I follow a low glycemic, whole foods diet but I also take my skincare really seriously. A few key products that I swear by:
Shani Darden Retinol Reform is key to keeping my skin glowing and exfoliated without irritation or dryness.
Adipeau Fat Balance Activator plumps. I use it as a sleeping mask nightly.
Deesse Pro Mask Next Generation (via Shani Darden) - I rely on red + blue light therapy daily for anti-aging and treating acne rosacea.
Lauren’s results after 3 months of Adipeau
Lauren using the Deesse Pro Next Generation
SLB BOOTY
Are you squeezing your butt while you lean fwd during standing abs? Your glutes are your powerhouse! We train the chain all the time at SLB for so many reasons beyond aesthetics:
Athletic Performance: Ideal hip extension means improved propulsion for CCS, etc.
Muscle Balance & Pain Reduction: A strong booty supports the core, lower back and spine and changes the way your body reacts to gravitational force by taking pressure off the joints.
Great Posture: Sitting all day with poor posture can cause tight hip flexors, dormant glutes and a weak core.
Accelerates Fat Loss: Your glutes are the strongest and largest group of muscles in the body (they’re our “fat burners”). Because muscle burns more calories at rest than fat does, increasing lean muscle mass via glute training can accelerate fat loss and keep it off.
BETSY'S ACTIVATION RESULTS
SEVEN DAYS to vertical, musculoskeletal balance, -12.08”, and a healthier 🌱 diet. Meet @bootsycollins810 from Philly. This was B’s 9th Activation with me and she is always my favorite postural analysis/people to “fix”...I swear that I do not make anyone stand wonky on day one!
We work from the inside out and my goal is always to balance her muscularly and take the edge off the bulk/mass. This lighting is not ideal but check out the space between her arms and her bikini bottoms. And her back! 🤯 Betsy has a stunning body and builds muscle easily. She works really hard, and is always up for HH & another workout. Betsy began her fitness journey with me back at Lithe. She currently takes group classes at @rippedphl, does personal training and also fits in Studio LB. Tbh, I can’t imagine a retreat without her. Swipe on IG for her results last year 12 wks post labral hip repair and us three years ago in Little Corn, Nicaragua.
Betsy is strong, very fit, and loves to be challenged on the beach and in-studio. Her challenges are relaxing her traps and balancing her back and hip mobility during core/floor work. Betsy lost 12.08 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 on rest days, but I get her type of ‘crazy’ and we have a great working relationship. I adore you, B! Can’t wait for the next one.
LB'S FAVORITE STUDIO-TO-STREET BRANDS
LB wearing Joah Brown Triangle Bra and Empire Jogger
There are many activewear brands that I like to workout in but so few have quality pieces that fit the Studio-to-Street category. it’s a rare one and due to my career and lifestyle it’s one that I’ve always heavily relied on. So much so that I created my own Studio-To-Street line with designer Bela Shehu in 2011. My days went from teaching class, to lunch meetings to picking up my son from school then to happy hour, home for dinner and back to instructor training. And l never wanted to look like I was a schlepping OR like a sweaty mess. Studio-To-Street is for our multi-faceted lives, and you know you have a piece when you’re wearing it out as much as you do on the mat.
2020 has reinvented our lives and style in so many ways and sure, we are home more than ever and Studio-to-Street is as necessary as ever. We need pieces that we can Zoom to SLB, to happy hour (zoom) to dinner with your pod, to walking the dog. These brands carry items that really transition. Here are my current favorite brands from the more lifestyle to activewear end: Joah Brown, Suzi Kondi, KITH, SET ACTIVE, PE Nation, Alo Yoga, bodysuits from FP Movement.
SLB Community
Lauren and Alison in Big Sky, Montana. LB’s hat is by Janessa Leone.
Who else thrives when they’re with their girls? Activation cemented the fact that when we surround ourselves with dynamic, inspiring, strong, like-minded women we can get through anything. Seriously, if you’re feeling down or overwhelmed call on your girls. Hang in there, everyone!
Happy Thanksgiving
Lauren and friend, MJ at home celebrating LB’s birthday on 11/25
This year I've discovered a deeper sense of gratitude for the simple things and I feel particularly thankful for the people around me and all of you for making SLB part of your life everyday. I hope your weekend is filled with comfort, family/friends, fitness, and great food. Wishing you all a wonderful Thanksgiving. Cheers!
💭 this week
The second time (or third, or fourth) is ALWAYS better than the first. This week we’re revisiting some of our fave SLB workouts. They’re familiar to many of you, which means you don’t have to expend energy learning the choreography and can jump right in at 110%. You’ll be able to work harder and get more out of each session. Practice makes perfect. Keep working towards those goals, or the opportunity you missed to nail the Cardio-Cheer-Sculpting choreo the first time around. There’s nothing more exciting then a comeback! Let’s keep this can-do positive attitude going all week long. And, if you’re new to SLB, don’t worry about nailing every move. Just keep moving and have fun with it. We all have to start somewhere!
