Studio LB 1/4/21
I’m going to kick off the year short…Show up fully this week! You can really feel how much you've grown in a year. Bring the energy everyday and show up fully and accept the waves and sweat of it all (more on that this week). Eat well, drink water, get plenty of sleep, and check in with us on the hotline for anything at all: 424-327-5470.
This Week: (01), Domino and Little Bit + Champagne, Mom, Main & Tres
Featured Recipe: SLB Rice & Beans will land on Wednesday.
Featured Music: Future, Jack Harlow, Dua Lipa, Mac Miller, Britney Spears & Gyptian
Full Length: (01) Is brief and basic with a single breakdown. It’s not here to give you a killer workout, it’s here to get you warmed up and moving again. Give it your all and then move on to Champagne. Domino is a no-equipment 42-minute (ankle weights optional) standing to grounded sculpt with a push-up breakdown. I LOVE this one and I named it Domino because it has a domino effect - it gets you moving and you’ll want more.
Quick Burn: Little Bit is a 16-min Standing Core QB that I think you're going to really like-like. It’s brief, fun, gets the job done and has a nice flow (and sweat) to it. Want more? Did you do 12/21/20 Like-Like?
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.
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 2020 Round Up
It’s the weird time between Christmas and New Year and we're in-between programs this week so check out The 2020 Round Up, a few of our most loved and played workouts of the year. I encourage you to DIY and share your schedule with us. The SLB January Program begins on 1/4. Get ready to grind...we have work to do and I’ll be bringing the sauce. Check in with us on the hotline for anything at all: 424-327-5470.
Studio LB 12/21/20
It’s the final week of the December Program and it’s the perfect time to start manifesting all you want for 2021, which is fitting - even the planets are all rooting for us! Today's Equinox and Jupiter/Saturn Conjunction are setting us up to help us create a new way of being for this new year (and pretty much the rest of our lives).
So many of us need a catalyst to stay committed to fitness - whether it’s an event or NYE party, it’s probably not happening this year. So how can you be a catalyst for yourself? 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. I hope you feel the good energy sneaking in. This week is lower body heavy so that you stay in fat burn mode. Eat well, drink water, get plenty of sleep, and check in with us on the hotline: 424-327-5470.
This Week: Booty Pop, Miracle, Like-Like + Lemonade along with Arsenal
Featured Recipe: This week’s feat. recipe, SLB Rice & Beans will land on Wednesday.
Featured Music: BENEE, Jack Harlow, Dua Lipa, Trevor Hall, Britney Spears & Gyptian
Full Length: Booty Pop is triple propped, so grab your loop, dowel + step for the CCS, burn & lift you haven’t met yet. Miracle is a 44-minute ankle weighted and weighted grounded sculpt that begins with abs, then moves to a side lying core series, pushups and see-saws.
Quick Burn: Like Like - I think you're going to really like-like this one. Like Like is a 16-min waist and inner/outer thigh focused QB with a nice flow and key moves: Lateral Pretty Girl with Extension, Waist Rotations and Lean Forward. Lemonade is a 20-min total-body grounded core sculpt that really targets everything. I named it Lemonade because lemons suggest sourness or difficulty in life; making lemonade is turning them into something positive or desirable and that’s what we’re doing right now.
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.
Studio LB 12/14/20
Happy Monday! This week is targeted and FUN. I hope you feel the good energy sneaking in. Drink water, get plenty of sleep, and check in with us on the hotline: 424-327-5470.
This Week: Pop off, Yes Please + Huatulco, along with High + Tight & Dial It In.
Featured Recipe: This week’s feat. recipe, SLB Fudge will hit your inbox on Wed.
Featured Music: Lady Gaga, Jack Harlow, Dua Lipa, Trevor Hall, Britney Spears & Gyptian
Full Length: Pop Off is a fun and sweaty 47-min medium/heavy weight Cardio + Sculpt with a breakdown and extra reps. High + Tight is a 50-minute total-body weighted core sculpt in a 3x3 format. I LOVE this one and I’m excited to end the decade with one of the most effective booty/core sequences ever. *If you have low back issues or tightness, please be cautious and modify - I do not recommend going all the way to the ground with Fold-over Complete. You’ll still reap the benefits if you modify the series.
Quick Burn: Yes Please is a 24-min. Cardio + Sculpt QB mix of everything that you love: A brief and fun, hip-popping cardio breakdown and light/medium weight standing sculpt series with rotation. Huatulco is an 18-min total-body dowel sculpt that really targets everything. I named it Huatulco because it's on my Mexico travel list and I know this little QB would yield big results in the middle of winter.
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.
Studio LB 12/7/20
Happy Monday! I hope you guys enjoy this week and have as much fun as I did creating it. BDE was released late on Thursday last week so we’re featuring it again this week. Pop Off will land in studio, next week. I’ve decided to hold it’s debut so we can get back on track vs splitting another week. Please reach out to me on the hotline if you need a cardio recommendation! Drink water, get plenty of sleep, and check in with us on the hotline: 424-327-5470. We love hearing from you guys!
This Week: BDE, Pop Off, Overnight & Echo along with a few QB’s from the library: Little Mix, Darling, Tres & Fika
Featured Recipe(s): The very addictive Coconut Rice Noodle Soup and my Golden Sauce are landing this week. Golden sauce is a great source of protein, healthy fats, and anti-inflammatory properties; However it is also calorie dense from the cashews. It’s great as a veggie dip, but my favorite way to use it is over a simple meal like brown rice, sauteed collards, and chicken (or your protein of choice).
Featured Music: Amber Mark, Miley Cyrus, Jack Harlow, Joji, Mac Miller, Dominic Fike, PawPaw Rod
Full Length: BDE is a cool and confident Cardio + Sculpt that includes a double breakdown paired with weighted standing sculpting. Pop Off is a Cardio + Sculpt that will land in-studio, on Friday. Please sub in your favorite cardio until it’s released. Overnight is a 40-min. medium to heavy weighted sculpt that moves from classic standing (Liberty to Attitude Swing, Wide Second to Aeroplane) to grounded glutes and abs. I LOVE this one; It really has a nice flow to it and targets it all. I named it Overnight because I woke up to results the next morning.
Quick Burn: Echo is a 15-min. Standing Core QB with elevated core basics (Knee Lifts, Side Bends, Waist Rotations, Curtsey to Wide Second) and bit of a tricky flow. I named it Echo because if you’ve been practicing SLB you’ve seen these moves many times before!
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!
Studio LB 12/1/20
Welcome to the December Program! Many of us are in the zone after completing the Chase the Burn November Challenge and Activation while many of us are brand new or coming back from a break. This month’s theme is Fearless. My goal is to get you laser focused around your goals and your self-care by aligning your thought patterns, emotions, and actions to consistently align with your set goals. We need to stop going in two keep (or begin) focusing on you and what you want.
Whether you’re brand new or have been an SLB member for years, I want you to jump in and give it all you’ve got this month. If you’re new, please begin with the Quick Burn program and follow the schedule.
A new year is on the horizon I’m here to help you achieve your best body (and mindset) yet! I’m really excited to work with you guys. Let’s have a great month and the final month of 2020. Speaking of 2020…it strikes again and we had some audio issues this week as my third mic bit the dust, so please bear with us as we work to correct BDE’s audio. As soon as it’s ready it’ll be in-studio. Dtox is perfect for week 1 / post-holiday. Check in with us on the hotline: 424-327-5470. We love hearing from you guys!
This Week: BDE, Oui, Elevated & Hottie
Featured Music: Amber Mark, Miley Cyrus, Jack Harlow, Joji, Mac Miller, Dominic Fike, PawPaw Rod
Full Length: BDE is a cool and confident Cardio + Sculpt that includes a double breakdown paired with weighted standing sculpting. Oui Oui is French for Yes and we’ll always say yes to our core basics. Oui begins on the mat with abs, glutes and triceps then moves to a brief weighted standing sculpting sequence along with pushups and see-saws. *Oui has less than optimal audio but the workout is amazing.
Quick Burn: Elevated is a Standing Core QB with elevated core basics and a great flow. It includes Rib Slides, Hip Circles, Kick & Twist, Through the Hoop and Lean Fwd for a total-body workout in 21-min. Hottie is a brief 6-min. cardio QB that will get your heart-rate up and you moving. It’s perfect for beginners and anyone who needs it.
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!
Studio LB 11/23/20
I just got back from Activation in Sayulita and I hope you’re all feeling great (and sore) and ready to take on the holidays as we wrap up the final week of the SLB Holiday Burn! I have two new SLB workouts for you that were filmed in the jungle at Haramara and two new Activation-inspired recipes coming your way just in time for Thanksgiving. Check in with us on the hotline: 424-327-5470. We love hearing from you guys!
New This Week:
11/23/20 Studio LB Shibui (Sculpt)
CCS: Sculpt
Equipment: No equipment, just a mat and a set of weights or yoga blocks for folder work
Shibui is a super specific Japanese word used to describe something that has gotten cooler with age. The closest English equivalent might be to say they’ve aged like a fine wine. Shibui is a total-body sculptor that marries classic standing abs and fold-over work along with a brief crazy arm series and pushups.
Featured Music: Bazzi, Lil Tecca, Miguel, SAULT, DRAMA, Mac Miller
Activewear: KORAL, Alo Yoga and Adidas
Quick Burn: 21-min Spot On (Standing Core)
CCS: Sculpt
Equipment: Medium resistance loop and a mat
Spot On is a Standing Core QB that’s full of looped classics: waist rotations, lunges, deadlifts and side bends for a total-body workout.
Featured Music: Glass Animals, Clairo, Joji, Dua Lipa
Activewear: Sukishufu and Alo Yoga
Studio LB 11/16/20
We’re passing the baton from mind to body. I wish you could all join me here on Activation in Sayulita (there’s truly nothing like it), so I created a schedule that will mimic how we train on Activation. There’s no replacement to the real experience but this will allow you to channel that growth at home. The schedule will include an optional second workout, everyday. I also recommend following my 7-day meal plan this week for the best results. Check in with us on the hotline: 424-327-5470. We love to hear from you guys!
💭 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!
Studio LB 11/9/20
What a weekend! I hope you’re all feeling as inspired as I am. This week we’re ramping up and I've chosen a mix of some our most loved (and most effective) workouts from 2020 so that you can push yourself to the max with challenging yet familiar SLB workouts. If you've seen these workouts before, you should be able to nail your form and push at a 10. If they’re new to you, do your best. I want to see you sweat! Check in with us on the hotline: 424-327-5470. We love to hear from you guys!
This Week: Baby, You’re So $$$, 36-24-36, Bombshell, Voodoo, Bueno, Brilliant, Fresh-To-Death, Smudge & Arsenal
Studio LB 11/2/20
Welcome to the SLB Holiday Burn Challenge! I’m so excited to help you achieve your best body and mind right before the holidays. This week’s content is perfect for this busy election week and includes sequences and workouts that really work as hard as you do. Check in with us on the hotline: 424-327-5470. I love to hear from you guys!
This Week: G6, Date-Ready, Nudge & Mom
Featured Music: Dua Lipa, La Roux, G-Easy, Joji, Thundercat & DaBaby
Full Length: G6 is a 39-minute cool and confident Cardio + Sculpt that includes a double breakdown paired with grounded and weighted standing sculpting. Date Ready is a total-body sculptor that marries classic standing abs and standing sculpting with a double break-down.
Quick Burn: Nudge targets-it-all with the perfect blend of multi-directional standing abs and classic standing sculpting. Mom is a an SLB classic that tackles it all in under 30 min. She begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting.
