WORKING THROUGH THE BREAKDOWN
The breakdown is an integral part of the method in both cardio and sculpting. I consider it active fitness vs passive fitness because it really challenges your mind. Whether the process excites you or trips you up I recommend allowing yourself to really get lost in it. The process is messy but there’s something so beautiful about sticking with it and working through it. Allow the forward momentum of the breakdown to empower you and propel you forward in your practice.
Studio LB 11/15/21
This week we're creating, expanding, and re-patterning our movement (read: sweaty and stretched) for what's to come. You're in the drivers seat now. I have three new ones: Indigo, Crux and Boss along with a few great ones from the library to round out the week.
Full Length:
Indigo is a completely grounded, mat-based sculpting workout that works it all. You'll begin weighted abs and glutes then transition to Side Lying legs, abs and an elongated pushup sequence.
Pop is a 49-min light-weight Standing Core workout that really makes your abs and arms pop. It’s core-based, multi-directional, compound and effective. I love this workout! 1-3 lbs vs 5 lbs makes a huge difference. Go light the first round.
BDE is a cool and confident Cardio + Sculpt that includes a double breakdown paired with weighted standing sculpting.
Miami is a total-body Cardio + Sculpt. Forty-seven minutes of sweaty high-energy cardio with a hip circling combo with a breakdown and standing weighted sculpting. Your buns are going to feel this one!
Quick Burn:
Crux is a 15-min, three-move Quick Burn that's a Standing Core Sculpt and Stretch/Balance hybrid that left my abs twitching. I named it Crux because the high balance compound balance moves (Star and Arabesque are incredibly challenging.
Boss is brief but impactful with just 4 power standing core moves.
Baddie begins with a brief low impact standing abs sequence and cardio blend and moves into an intense, classic grounded side lying abs series. This workout really hones in on the obliques and lats. *Please keep your abs pulled in and use caution when you lower both legs to the ground.
Sig is a perfect example of our signature SLB Sculpting workouts. Total-body, multi-directional and well-balanced. Lift heavy for greater cardiovascular output.
Studio LB 11/1/21
November's theme is ON and we're kicking off a month-long exploration of everything that turns us on, keeps us committed, and inspires us to take action. I have group programs, fireside chats and so much more coming your way. This week we have three fresh ones: Small Axe, Butter and Appelle-Moi along with a few classics from the library to round out the week.
Full Length:
Small Axe is perfect for kicking off the month. It's brief but if you work hard, it really packs a punch. Small Axe comes from an African proverb popularized in Jamaica and the West Indies by Bob Marley’s 1973 song of the same name which features the lyrics “If you are the big tree, we are the small axe.” It essentially means that even the mighty can be brought down small, but sustained action.
Bubblin' is a Cardio + Sculpt with a really fun double breakdown and a fresh weighted sculpting set with compound movements that you’ll love.
Wabi Sabi is a 42-minute weighted standing to grounded sculpt that includes a blend of classic and brand new Standing Abs: Long Arm Side Bends, Waist Rotations, Oppositional Waist Reaches and push-ups to side plank then transitions to grounded abs and glutes. Wabi-Sabi is a world view centered on the acceptance of transience and imperfection. The aesthetic is sometimes described as one of appreciating beauty that is "imperfect, impermanent, and incomplete" in nature. This workout is perfect for week two. Challenge with wrist weights.
Quick Burn:
Butter is a 19-minute Standing Abs QB with a flow like butter - a little salty and a little sweet.
Slow Your Roll is our core stretch code that we do often on Activation. Build it into your weekly rotation to increase your strength, flexibility and results. On the schedule for a second week in a row for good reason.
Appelle-moi means Call Me in French. This 25-minute Cardio + Sculpt combines high energy cardio and a unique bodyweight sculpting sequence for an incredible total-body workout.
Atarashī is Japanese for new. This 9-min grounded upper body QB is a new take on our crazy arm series and I'm excited to expand on it!
Breaking Negative Thought Cycles
SLB Nov. fireside chat preview > > Being an athlete has really shaped who I am and has taught me how to break out of the negative and focus in on and prioritize my physical/mental well-being, with zero guilt attached. I hope that (through SLB) I give you the courage to put yourself first and express yourself freely, while celebrating your lifeforce and your body, everyday.
I’ve worked in this space (and w/ women) for almost 20 years 😳 now and during this time I’ve overheard many women say some pretty gnarly things to themselves. Like, if you heard someone say these things to someone else you’d be furious, right?
3 Steps to Break Negative Thought Cycles About Yourself:
1. Get to know your triggers. Pinpoint the situations, people or contexts that trigger negativity and then limit your exposure to them.
2. Focus on and reframe your thought patterns. Reframing is a type of self-talk where you force those negative thoughts to flip 180 degrees and attack them. Distorted thinking happens when our minds try to convince us of something that isn’t true. Often, it serves to reinforce critical ideas we have about ourselves or our worth. You may have an intrusive thought like, “My skin is so bad, no one will ever want to hire me.” This is an example of black and white thinking (rather than seeing life as more grey, uncertain and constantly changing).
3. Be kind to yourself and your body. Set aside time every day to do at least one thing that makes you feel really good. That might be a bath, making your favorite smoothie, stretching or doing SLB. Giving yourself what you need in the moment can reduce anxiety and can help disrupt negative thought cycles.
Looking forward to diving deeper with SLB members next month.
STUDIO LB 10/25/21
I love all the women in my life, especially the ones I see in-studio, every day. You all inspire me, and I’m grateful for you. Being an athlete has shaped who I am and has taught me to focus and prioritize my physical and mental well-being, with zero guilt attached. I hope I give you the courage to put yourself first and express yourself freely, while celebrating your lifeforce and your body and individuality everyday.
We’re still straddling our content and completing the month with our Sculpting workout, B-Sides which dropped on Friday and is still being featured this week along with three Quick Burn workouts. I have three fresh ones for you: B-Sides, Slow Your Roll, and Pip.
Get excited, the November Program begins on Monday, November 1st and our theme for the month is ON. I have group programs, fireside chats and so much more coming your way.
Full Length:
B Sides A B-Side (flip-side) is a secondary recording that typically receives less attention and is often considered filler but is usually better than the A-Side. Throughout my career I’ve been known for transforming the booty with unique programming and choreography. B-Sides is a total-body workout with an emphasis on the glutes and lats without a bridge in the lineup.
Money is a full length and full-body Cardio + Sculpt that includes explosive cardio with a breakdown, kick and flip pushups and a heavy weight standing sculpting series. I adore this one!
Cowgirl is a barre-based Cardio + Sculpt with a cardio > sculpt > cardio format that utilizes the chair throughout the entire workout. You can expect fun, high energy (yet basic) cardio with no breakdown and weighted chair work.
Daddy is a 50-minute classic weighted classic Cardio + Sculpt that’s built from Bubblin’ with extra reps and more sweat. Watch your back and modify the Get Up if you have any back issues.
High Cut is a 3x3 weighted sculpt that I think you’re going to love. It really hones in on the arms, lats, waist and inner thighs. If you love an upper body disguise, this one is for you. Do it twice with three lb. weights and you’ll see the beautiful v-shape it creates from the shoulders to hips courtesy of the Low Bow and new trifecta move, Wide-Second to Torch Arabesque. All levels: modify the Get up with weights.
Quick Burn:
Pip is a total-body weighted QB. You can expect side lunges, split lunges to single leg deadlifts and squats with a breakdown. Lift heavy to get a major burn out of this one.
Slow Your Roll is our core stretch code that we do often on Activation. Build it into your weekly rotation to increase your strength, flexibility and results.
Appelle-moi means Call Me in French. This 25-minute Cardio + Sculpt combines high energy cardio and a unique bodyweight sculpting sequence for an incredible total-body workout. *Update: We’re holding Appelle-moi for the November 1 Program.
High Priestess got its name due to its feminine flow. The long reaching side bend just feels kinda spiritual and right. The High Priestess is a very spiritual tarot card tied to femininity and inspiration.
Rhinestones tackles it all in under 30 min. It begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting.
Studio LB 10/18/21
I think November is going to feel a lot like the new year, as right now seems like it’s the perfect time to focus in and tie up loose ends. Freshness and homeostasis is on the other side.
I’d love to share with you two words that have continued to whisper at me since Activation Tulum: Just Be. Just be is also a cue when we’re in-between treading during our water workouts. Are you being judgmental or hard on yourself or someone else? Are you trying to make something black and white when instead it’s actually gray? Life can either be a state-of-emergency fight or it can be a clarity dance. When you dance, you have to be flexible. You have to just be in the moment and be okay with some uncertainty.
This week we’re coming off of Activation week with one full length and one QB per day. Taking it down a notch and moving differently is what you’re body needs, as peaks and valleys are really important to your health and results. Yellow landed on Thursday so it’s still being featured for half of this week. I have three fresh ones: Maybe She’s Born With It, Yellow, Taxi and B Sides, along with a few greats from the library to round out the week.
Full Length:
Maybe She’s Born With It is a 36-minute Cardio + Sculpt with a cardio > sculpt > cardio format inspired by Petit Trois Maybe She’s Born With It cocktail. You can expect a fun, high energy cardio session with a breakdown and compound weighted sculpting.
Yellow is a full-body weighted 3x3 sculpt that is drastically different depending on whether you use 3 or 5 lbs. All the world over, yellow is associated with the sun and its life-giving warmth. Yellow is optimism and the cheerfulness of a sunny day. We associate yellow with warmth, sunshine, and positivity. Bright yellow is an attention-getter, and its contrast with black is the most visible color combination. It’s enthusiasm and enlightenment, and yellow is – in practical terms – the opposite of dark and dull. Yellow is the color of the Solar Plexus chakra, also known as Manipura. Chakras are energy centers within the body that help to regulate all its processes. Each chakra governs specific functions and is represented by one of the seven chakra colors. Manipura is located in the stomach area and is representative of vitality and will. When this chakra is open, it acts to empower a person and help them find their personal strength. It will help turn those dreams and goals into reality.
B Sides is a 50-minute no equipment sculpt that will land in-studio on Thursday.
Quick Burn:
Taxi is a classic standing abs QB with one heavy weight that’s fun and effective.
Arsenal begins with a 7-min high energy cardio series to increase the heart rate for optimal fat burn while we sculpt the booty via weight bearing work. You'll see Frogger in cardio and 30 reps of Pike Kickbacks, Rainbow Kick Backs and Donkey Crossovers in the sculpting. Expect to be dripping by then end and repeat the cardio after the sculpting for extra burn!
Upside is a 24-min bodyweight workout that moves from grounded to standing. It has a great flow, and increases flexibility, strength and muscular balance. The Swing through to Pop up Arabesque sequence lifts the glutes like no other. Please use weights to assist.
Spicy is a 25-min. Cardio + Sculpt that combines high energy cardio and looped and weighted basic sculpting for a total-body workout.
Studio LB 10/11/21
We’re back from five days of sweat, sun and fun. This week's schedule is inspired by our Tulum Activation. It includes one Full Length (30-55 minutes) and one Quick Burn (under 30 minutes) workout daily for five days. If you really want to amp up your results, I recommend following our LB 7-Day Meal Plan. And remember, the extra workouts are totally optional! They are there if you want that extra push, but are by no means necessary as I've chosen some of our most effective workouts for the week.
I have three fresh ones for you this week: Selina, Yellow and X, which will drip in-studio beginning early afternoon on Tuesday.
Check in with us on the hotline for anything at all: 424-327-5470.
Studio LB 10/4/21
OCTOBER: FOCUS
Focus is the theme this month. As we head into fall, our calendars will be filling up with fun events, commitments and pre-holiday prep. I want you to find your SLB routine that sparks lasting transformation and commit to it. Success is all about consistency and whether you’re getting back to basics or in your seventh month, it always starts with you.
Focus on staying in the moment. Focus on overcoming all of the excuses and resistance you create not to practice or eat well. Focus on self-love and Invest in yourself. Put yourself first and have a high regard for your health, well-being and happiness.
This week we have all the basics covered from Pilates-based mat, Looped dowel work, Standing Abs, and classic Cardio + Sculpt with four fresh and stretchy ones for you: Sunflower, Carbon, Fairfax and Ring Ring along with Juju to round out the week.
Full Length:
Sunflower is a 38-minute Cardio + Sculpt with a cardio > sculpt > cardio format. You can expect fun, high energy (yet brief, basic and easy to learn) cardio with a breakdown, extra reps and weighted sculpting. I named it sunflower because the sunflower is the symbol of the sun and has a deep love and loyalty (to yourself) meaning ... In China, people associate sunflowers with long life, good fortune, and vitality.
Carbon is a total-body 41-minute standing to grounded, Pilates-based session that really lengthens and strengthens. The standing section is key as it contains a new spherical move that really targets your waist and back. This one is great for all levels. I named it Carbon because all living organisms contain carbon, which forms the basis for all of the organic molecules in the body. Carbon is the second most abundant element in the human body, accounting for 18% of body weight.
Quick Burn:
Fairfax is a classic standing abs QB with one heavy weight that’s so fun and effective. Everything builds on this work. I named it after Fairfax Ave. in LA which will take you just about anywhere you need to go.
Ring Ring your abs are calling. Ring Ring is unique, petite and packs a punch to your hips, abs, arms and glutes in just 12 minutes.
Juju is a 25-min single heavy weight Cardio + Sculpt QB that begins with Standing Abs cardio, moves into classic CCS cardio and weighted standing sculpting that really targets the abs.
Studio LB 9/27/21
We know that SLB hits it all — Game changing programming and unique, ever-evolving choreography means results that never quit. This week, our roots have been re-imagined and it’s body and mind-altering perfection as we head back to the barre and the mat for some Pilates-based active stretch. We have three fresh ones for you: Cowgirl, Lotus and Fun Fair along with a few great ones from the library to round out the week.
Full Length:
Cowgirl is a barre-based Cardio + Sculpt with a cardio > sculpt > cardio format that utilizes the chair throughout the entire workout. You can expect fun, high energy (yet basic) cardio with no breakdown and weighted chair work.
Lotus is a 30-minute grounded, Pilates-based mat session that lengthens and strengthens the core. At 30-minutes flat this workout fits both the full length and Quick Burn categories and its great for all levels.
Snatched is a 48-min standing abs workout that is both effective and efficient with a great flow. Expect to feel this everywhere from waist to back and booty. Watch your back when you go from fold-over to standing/wide second.
Quick Burn:
Fun Fair is a hybrid: Standing abs married with fast-paced choreography, and wrist weights make it a Cardio Core Quick Burn that's just so much fun.
Lotus is a 30-minute grounded, Pilates-based mat session that lengthens and strengthens the core. At 30-minutes flat this workout fits both the full length and Quick Burn categories and its great for all levels.
Chaser blends grounded abs with standing upper body work. It’s great on it’s own but I named it Chaser because it’s perfect to tack onto a full length standing sculpt or cardio + sculpt.
Oxygen is a 30-min medium to heavy weighted Cardio + Sculpt QB with a really fun flow. If you love CCS, this is like oxygen.
Spicy is a 25-min. Cardio + Sculpt that combines high energy cardio and looped and weighted basic sculpting for a total-body workout.
DESIGNING YOUR SLB STUDIO
Fall is the perfect time to focus on your goals and your space. Where do you practice? Are you squeezed into a mat-sized nook, do you SLB in a shared condo or apartment studio, or do you have a whole basement devoted to your practice? No matter the space, there are simple ways to make it feel more inspiring and aspirational. Make it your world and you won’t want to be anywhere else.
INVEST IN A LARGE MIRROR, BIG SCREEN AND QUALITY SOUND EQUIPMENT
When it comes to at-home fitness, screen size and sound quality really matters. And seeing yourself is crucial so a full length mirror is a non-negotiable. Having a large screen and Bluetooth speakers set up nearby will help you feel more immersed in the workout and the music, like you’re right there in the studio with me. All apps are included in your subscription: You can SLB via iphone and Android but take advantage of Apple TV, Roku, Android TV and Amazon Fire TV. If your neighbors complain about the noise, headphones are the answer.
DESIGN THAT MOTIVATES
Many SLB members hang inspiring art, mood boards or letter boards featuring their favorite mantra to help them stay committed and really want to practice in the space. Whatever you choose, make sure you can see it so that you want to push harder to achieve those goals.
AIR
You’re going to sweat, so you’re going to want a fan. I have a small, retro Vornado that not only looks great but doesn’t take up a ton of space.
NECESSITIES & EQUIPMENT WITHIN REACH
Keep everything you need within reach so that you’re not stalling to get your loops, a tissue, a towel, your phone, baby monitor, etc. Having a small table, or floating shelves set up near your mat will give you peace of mind and prevent long-term breaks.
KEEP IT LIT
Lighting is everything. Proper lighting makes you look great and also sets the mood by creating an inspiring ambiance while you’re practicing. It truly makes all the difference.
Studio LB 9/20/21
That ramp up I’ve been talking about? Starting right now with three crisp ones: Ting, Cherry + Daddy are here just in time for fall. Your struggles are your strength, promise.
Full Length:
Daddy is a 50-minute classic weighted classic Cardio + Sculpt that’s built from Bubblin’ with extra reps and more sweat. If you have any low back issues, make sure to modify the Get Up during the weighted sculpting series.
Actual Magic is absolute magic. Standing abs and weighted standing sculpting with classic sequencing and a pushup breakdown equals a killer total-body workout and results. Expect to feel this everywhere from waist to back and glutes.
Make A Killing is a 48-min no equipment Standing Core workout that really makes your abs and arms pop. It’s core-based, multi-directional, compound and effective. I love this workout! Add wrist weights and you’ll really feel the difference.
Quick Burn:
Ting is an 18-min. faster-paced Standing Core QB with a great flow and extra reps (because it's that fun). It marries classic sequencing with newer moves like, Low Bow and the Long Arm Side Bend. KEEP IT SHARP.
Cherry is a 12-min looped grounded abs Quick Burn that will set your core on fire.
Mom 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.
Upside is a 24-min bodyweight workout that moves from grounded to standing. It has a great flow, and increases flexibility, strength and muscular balance. The Swing through to Pop up Arabesque sequence lifts the glutes like no other. Please use weights to assist.
SIX WAYS TO SEEING YOUR ABS
Feeling but not seeing your abs? Many of you who are fit often ask why you aren’t seeing them “pop” like your glutes or arms do. It’s most likely from inflammation due to overindulgence and other unhealthy habits. Water retention can absolutely mask muscle definition. It occurs when excess fluid builds up inside the body. Here are six “easy” ways to lose it and prevent it from returning.
1. Drink water! It’s ironic but effective. When you’re dehydrated your body tends to retain water. Drink when your thirsty, and drink more in hot temps and when you’re exercising.
2. Eat unprocessed foods. Foods high in sugar and salt (processed, packaged foods) increase water retention in the body. Unprocessed whole foods win every time.
3. Exercise consistently. Movement forces excess fluid to be eliminated through sweat and urine.
4. Sleep. One or two nights of poor sleep can cause your hormones to change and lead to temporary water retention. Sleeping affects the sympathetic renal nerves of your kidneys which regulate body sodium levels. The body works like a plumbing system when you are asleep and flushes out all the toxins.
5. Stress. Chronic stress increases cortisol levels which directly impacts fluid retention in the body. This happens b/c stress increases the hormone in the body which controls water balance, known as ADH. It sends signals to the kidneys about pumping water to other parts of the body.
6. Take Probiotics. They replenish nutrients and assist the intestines in output.
STUDIO LB 9/13/21
This week we’re moving energy, continuing to warm up and it feels so good. I’ve decided to hold this week’s Cardio + Sculpt for next week so please sub in Smokeshow or ACV. If you missed last week’s, Bubblin’, it’s still featured this week. I have three fresh ones for you: Wabi-Sabi, High Priestess and Atarashi, along with a few classics from the library to round out the week.
Full Length:
Wabi-Sabi is a 42-minute weighted standing to grounded sculpt that includes a blend of classic and brand new Standing Abs: Long Arm Side Bends, Waist Rotations, Oppositional Waist Reaches and push-ups to side plank then transitions to grounded abs and glutes. Wabi-Sabi is a world view centered on the acceptance of transience and imperfection. The aesthetic is sometimes described as one of appreciating beauty that is "imperfect, impermanent, and incomplete" in nature. This workout is perfect for week two. Challenge with wrist weights.
Quick Burn:
High Priestess is a 16-min. Standing Abs QB that’s both effective and I named this QB High Priestess because of its feminine flow. The long reaching side bend just feels so right. Atarashī is the Japanese word for new. This 9-min grounded upper body QB is a new take on our crazy arm series and I'm excited to expand on it!
STUDIO LB 9/7/21
It’s time to Begin Again. This month is as real as it gets. We’re filling our own cup with beauty, body, mind, sex, style, food and 16 fresh workouts. All leading up to a big surprise in October. Bubbling over and I can’t wait to share. Happy Holiday and Happy New Year to those who celebrate.
This week’s content will drip in beginning on Monday night through Wednesday morning. Allow me to guide you through something a little different this week. If you follow the schedule, we’ll start slow with sculpting and be deliberate with a mid-week ramp up.
I have four fresh ones for you: BBE, Bubblin', Georgia and Say Yes along with a few classics from the library to round out the week. Let’s Rally.
Full Length:
BBE is a 34-minute wrist-weighted sculpt with a standing to grounded breakdown. BBE stands for Bad Bitch Energy. Do this with wrist weights or 1-3 lb. weights and you’ll feel the message. Bubblin' is a 40-minute Cardio + Sculpt with a really fun double breakdown and a fresh weighted sculpting set with compound movements that you’ll love. You’ll see this in-studio on Wednesday.
Quick Burn:
Georgia is an 17-minute weighted Grounded Core that will really wake up your hips, glutes and obliques and leave your side core sore for days. Say Yes is a 15-min. QB version of BBE.
THE ONES
August, Week 5: THE ONES
This is a special workout collection along with practices and rituals that will make you happy, feel sexy, motivated, and give you that SLB body like nothing else can. I’ve chosen some of our most loved from this spring and summer for best results, but feel free to go your own way and DIY.
I’ll be passing on writings, recipes that are in line with our principles, musings on caring for your at-home studio and kitchen as an altar, playlists, and much more. Enjoy your gap week.
SLB 8/23/21
Aloha! I just returned from a incredibly inspiring week in Maui where I learned the word Ikigai, which translates to the meaning of life, your passion, purpose or simply something one lives for. It made me think a lot about my why and why I do what I do.
I’m refreshed and I have three fresh ones for you to close out the month: Lilikoi is a 44-minute grounded and weighted sculpt that will leave your abs and lats incredibly sore. Ikigai is a no equipment 28-minute Standing Core QB with a great flow, and Spicy is a 25-min. high energy Cardio + Sculpt that will be landing in studio by Tuesday evening.
This week is a choose your cardio adventure week. I want you to think about Ikigai and do what you love because you’ll be more apt to do it and do it well. Text us on the hotline if you need help choosing. Also, next week is a gap week and I have an incredible program for you (stay tuned for details…you need this). Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
Full Length
Lilikoi s a 44-minute grounded and weighted sculpt that will really target your abs and lats. Lilikoi means passionfruit in Hawaiian and I have nothing but love for this workout.
Quick Burn
Ikigai is Japanese and it translates as something one lives for. I love this workout. It’s a longer standing core QB with a breakdown it will get your heart rate up and it works it all. It’s no equipment but I recommend wearing wrist or ankle weights to really challenge. It’s not the best looking as it was filmed in Maui with no bells and whistles but it’s incredibly effective. Spicy is a 25-min. high energy Cardio + Sculpt that will land on Wednesday.
From the Library: Upside is a 24-min bodyweight workout that moves from grounded to standing. It has a great flow, and increases flexibility, strength and muscular balance. The Swing through to Pop up Arabesque sequence lifts the glutes like no other. Please use weights to assist. Rhinestones tackles it all in under 30 min. It begins with looped cardio, moves into standing weighted sculpting, transitions to non-looped cardio and then grounded mat sculpting. Chasin' Dreams is a 20-min grounded core QB that really targets the abs, glutes and inner thighs. Chase and hit those goals with this one. Flex …grab your heavy weights and a step/bench, this QB will leave you flexin’. Flex is all arms and back and targets everything in 13-minutes. Perfect on it's own or as an add on.
SLB 8/16/21
You’re in it…I have four fresh ones for you: Mini Dress is a 39-minute sculpt with a non-traditional format. Summer Girl is an 41-minute high energy Cardio + Sculpt, Prodigy is an 18-minute QB version of Mini Dress and Dust is a intro to Chair Abs. I love this week because you can truly tailor it to you. Don’t let these 30-40 minute workouts fool you, they’re not easy. We’re flying higher. Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
Full Length: Summer Girl is a 41-minute cardio + sculpt with a cardio > sculpt > cardio format. Expect your heart rate to rise quickly with Higher Power, Jack Crunches, Flick-N-Kick along with a weighted compound sculpt series, pushups and jumping lunges. Mini Dress is 39-minute weighted (or do it non-weighted) sculpt with a non-traditional format. You’ll see mis-matched reps but just trust me. Mini Dress is also another upper body/back workout in disguise that fits in 40 pushups and see-saws and makes it do-able. *All Levels: Pay attention to your knee alignment during the quick turning pivot.
Quick Burn: Prodigy is a 17-minute Quick Burn version of Mini Dress. This one is great for all levels as you can tailor it to you. Do it with no equipment or add in weights for a killer sweat and upper body burn. Dust is an 8-min. intro to Chair Abs QB that you don’t want to skip.
THE SLB EFFECT: WHY SLB MAKES YOU LOOK AND FEEL GREAT
Your SLB practice comes with a ton of small perks, like stress management, better sleep, lifted glutes, and an overall healthy body, which add up to a more radiant, gorgeous you. In my opinion, the ultimate outcome of any fitness program is feeling GREAT in your skin. So many of you ask me how I look so “young” (THANK YOU) and I really do have to credit SLB and a healthy diet, of course.
We all know that our overall health radiates from the inside out. Exercise has been shown to not only keeps us fit, and strong but to have a cascade of positive effects that benefit our bodies in many ways:
Exercise Increases Sex Drive, Sex Hormones and Feelings of Attractiveness.
Do you feel sexy? You should - you deserve to! SLB not only makes you look sexy, it also makes you feel sexy by balancing the body's sex hormone levels, which in turn can improve the appearance of hair, skin and muscle tone. The most studied hormones linked to exercise are endorphins, and sex hormones, such as testosterone and human growth hormone HGH — which both get a boost by moving your body. And, remember, testosterone fuels sex drive in both men and women, so this isn’t one-sided.
What’s really interesting is I recently had my hormone panel checked by my friend, Urologist Dr. Joshua Gonzalez here in LA and everything was normal but my testosterone was elevated and I think that SLB could absolutely be why.
You can tailor your workout to produce more testosterone, says C.W. Randolph, MD. cofounder of the Natural Hormone Institute of America and coauthor of In The Mood Again. At SLB we are always doing compound movements and working large muscle groups. Randolph says working large muscle groups — doing things like squats, lunges, dead lifts, bench presses and rows — ramps up testosterone more than single-joint, small-muscle-group movements like biceps curls or triceps extensions. (For more on the sex appeal of good health, see “Faked Fitness”.)
Exercise Improves Skin Tone and Texture.
The Texas Heart Institute reports that a person who exercises vigorously and regularly has lower levels of circulating stress-related hormones, which helps improve the health of the blood vessel lining. Moderate exercise everyday can strengthen the heart and arteries, making the circulatory system more efficient. That improved circulation floods our skin with oxygen- and nutrient-rich blood cells. The results: A healthier complexion with clearer skin with a more healthy coloration. But consistency counts: Researchers at the Institute found that the heart goes back to its baseline strength after just 2-3 weeks off of exercise.
Better Mood
Researchers have been looking into the link between exercise and cognition for several decades. One conclusive and undeniable truth has emerged from these studies: Exercise boosts your mood because it fundamentally changes your brain, both in the moment and over time.
What kind of impact, you ask? For starters, when you exercise, your heart rate increases and your body pumps more oxygen to your brain. That process can affect your overall positivity, as multiple studies have found that a well-oxygenated brain helps manage anxiety and depression. Other studies have found that exercise may help alleviate depression and anxiety overall.
Research has also shown that after 20 or 30 minutes of aerobic exercise, your body releases chemicals called endorphins that interact with receptors in your brain that reduce your perception of pain—meaning you're more likely to feel positive and upbeat during a tough workout. It also releases other mood-enhancing chemicals like serotonin and dopamine that can stick around in your brain for a couple of hours after you exercise (all via Mindbodygreen).
Anti-inflammatory
Breaking a sweat isn’t the only way exercise benefits the skin — it also reduces body-wide inflammation, helps regulate skin-significant hormones and prevents free-radical damage. When you exercise, the tiny arteries in your skin open up, allowing more blood to reach the skin’s surface and deliver nutrients that repair damage from the sun and environmental pollutants. These nutrients also rev up the skin’s collagen production, thwarting wrinkles and help fibroblasts work more efficiently so the skin looks younger.
Better Immunity and Detoxification
Exercise also keeps the lymph system happy. The body has roughly 500 lymph nodes — little nodules of tissue that take out metabolic trash. But the nodes can’t haul garbage to the curb without the help of nearby muscles. When muscles contract during exercise, they put the squeeze on lymph nodes, helping them pump waste out of your system. Result: You look less puffy and polluted.
Less Visceral Fat
Yes, exercise can help you lose your love handles, but it’s the loss of excess fat deep inside the body that boosts your overall vitality and your looks.
The body contains two types of fat. The one you can pinch (subcutaneous) is relatively benign. But the less visible stuff, the visceral fat that pads the abdominal organs like so many packing peanuts, can be a killer. Excess visceral fat fuels low-grade inflammation in the body and is tied to a virtual who’s who of 21st-century ills, including type 2 diabetes, heart disease, colon cancer, breast cancer and dementia. It can also upset the balance of important hormones (more on that to come) that affect your skin, hair and general appearance.
Studio LB 8/2/21
Welcome to the SLB August Program! High Summer is finally here and thankfully it looks like it’s going to be dramatically different than last. We have lots of lost time to make up for and you'll see that reflected in this week’s content which is both effective and efficient (think: no excuses).
This week I have four new very AB-focused workouts for you: Smokeshow is a 40-minute sweaty and fun ab-focused (like, muffin top melting in full effect here, guys) Cardio + Sculpt with a Cardio > Sculpt > Cardio format. Most Wanted is a 35-minute core basics weighted sculpt. After Party is my favorite Standing Core Quick Burn of the year. Shortie is a 16-min Cardio + Sculpt QB that will get you going and is great for all levels. Rinse, repeat, and check in with us on the hotline for anything at all: 424-327-5470.
Full Length: Smokeshow is a really fun and sweaty ab-focused cardio + sculpt. There's a big focus on the abs and your waist is really going to feel it through the Low Bow to Robot CCS cardio series. Most Wanted is a shorter full length that includes all of our core basics. At 35 minutes you can do this anywhere you are. Expect to sweat and tack on an outdoor walk/run for the absolutely perfect workout.
Quick Burn: After Party is my favorite Standing Core Quick Burn of the year. It's 20-min and the Lunge Slap and Lean is so effective. The after party is always better than the main event and you'll feel the effects for days. Shortie is a 16-min Cardio + Sculpt QB that will get you going and is great for all levels.
