GUA SHA

image via chillhouse

When it comes to skincare, I’ll never give up on my peels, serums, microcurrent, and jade roller, but lately I’ve been loving a more low tech approach that yields amazing results instead, using a super old school Chinese method called Gua Sha. “Gua Sha,” which directly translates to “scraping” in Chinese, is a healing technique in traditional East Asian medicine that uses a smooth crystal tool for facial massage (and other body parts too). 

I had been using a jade roller for a few years intermittently, but prefer the gentle “scraping” motion I’ve learned with this method. It invigorates my skin and I can immediately feel a boost in blood flow, like nothing below the surface is stagnating. Gua sha can relieve facial and jaw tension, promote cell renewal, renews facial contour, firms and lifts sagging skin, reduces inflammation, puffiness, diminishes blemishes, relieves encourage lymphatic draining, provides a great brow lift, and breaks up fascia. I swear I have fewer headaches, and my face looks contoured and more youthful after a session. Research shows the stimulating blood flow through this therapy can have anti-inflammatory and immune-protective effects that last for days following a single treatment. 

Personally, I learned how to do an at-home facial and the proper directional method from pro Kari Jansen of Poppy and Someday in Laurel Canyon and it was so helpful. The gua sha workshop I attended was part of a day long wellness retreat full of yoga, meditation, tarot readings, and fresh seasonal meals so basically heaven. Two big takeaways from the lesson I had was to work until the skin is red and to look for a tool made from rose quartz or jade, rather than acrylic. Kari says, “You want to Gua Sha until your skin turns pink or even red. For it releasing toxins, excess fire or inflammation, increases blood flow, and breaks up congested & cold lymph. When it’s deep red your body is releasing lactic acid and moving stagnation.”

I’m totally giving gua sha credit for clearer, brighter skin that feels and looks invigorated. The larger tool I have is also great for massaging my chest, arms, and thighs, boosting blood flow and improving the look of my skin’s texture. I’d definitely recommend seeking out a gua sha treatment or trying an at home facial.

If you’re looking for inspo, check out holistic skincare Britta Beauty on instagram. Her videos are not only great to have on hand if you're new to gua sha.

How To:

1. You’ll notice how much heat gua sha produces so, you can prime your skin with a bit of facial oil or moisturizer to ease friction. This is not at all a critical step, but it definitely feels great.

2. Starting at the base of your neck, take the flat side of the tool and move upwards towards your chin applying reasonable pressure.

3. Move to the chin. From the base of your chin, take the same flat edge and sweep upwards towards your cheekbones. Repeat this step on each side of your face three times. If you feel particularly tense in your jaw, you might want to focus on this area. The jaw is my favorite part and Kari taught me how to identify and blast the stagnation “crystals” that accumulate there.

4. Switching to one of the smaller angles on your tool (there are usually a few, you can choose the most comfortable for your face shape), begin on the side of your nose and sweep outwards over the cheekbones towards the temples and over your brows for a lift. End with a few swipes up the nose towards the forehead.

AMANDA'S SLB TRANSFORMATION

I wanted to share Amanda’s inspiring progress with you guys after two months of Studio LB. I’m so proud of her! She emailed and said, “I had a wake up call in March when dad snapped a picture of me at work. I’ve never weighed myself on a regular basis and hadn’t been one to be watchful of my diet but when I saw this picture, I knew I needed a lifestyle change! I weighed myself in at 157 and did Whole30 in April. This definitely jumpstarted my journey. I dropped down to 140 but knew that changing my diet was not going to be enough (at least not enough for me to feel proud of my body) so I texted my friend, Nikki to get the name of the women she always raved about!

Here’s me on April 30th before starting The Program and Me this morning (9 pounds lighter and so toned!!!!!!). I love your workouts! How do you always know what to say to me to get me to push harder and never give up?!? You have helped me feel so proud of everything I’ve accomplished the past two months. I love the messages and encouragement (and tough love) you deliver on my iPad each week. I have so much more energy and body positivity. I’m also constantly surprised by how much more I can do each week. Can’t wait to see what else this summer brings. Thank you for being my cheerleader.”

SHORT & SWEET

It’s lower body week! We’re just shy of our 500 workout mark and there are so many gems in the library. If you’re looking for a little extra for a visible lift in under 30-minutes, I recommend searching:

Quick Burn: 11-min Lower Body Sculpt

Quick Burn: 30-min Total Body Loop (glutes and upper body)

Quick Burn: 10-min Obliques, Legs and Booty

Quick Burn: 12-min Grounded Lower Body

Quick Burn: 7-min Thighs And Butt Lft 

7/8/19 Studio LB

Ready for the ultimate lower body shape and lift? We’re beginning the week with three new total-body (with a glute & lower body focus) workouts and a really effective Quick Burn from the library. Also, I'm incredibly excited to have cracked the gluteal-hamstring code plus backs of the inner thighs for you guys with, Milkshake. Don't miss it!If you want to go beyond the schedule, I’ll tell you which workouts will get your there in this week’s episode of LB TV.

This week's workouts:  Stardust, High-Low, Milkshake & LBB

New Full-Length Workouts: This week’s Cardio + Sculpt, Stardust is a 50-min. total-body, light and heavy weight cardio + sculpt that is so sweaty and fun. The cardio breakdown progresses to burpees, pushups, see-saws, standing core, and weighted squats, deadlifts and lunges. This week’s sculpt, High-Low is a 45-min. game-changing core weighted sculpting session that includes Waist Rotations, Star, and standing hip and glute work.

Quick Burn Workouts: Milkshake is a 23-min. looped QB. that really targets the gluteal-hamstring connection. You see and feel lifted. LBB is an 18-min glute-focused QB that everyone loves.

Featured Music: Koffee, Khalid, Drake, Zara Larsson, benny blanco, Andrew Belle, Chrome Hearts, Lykke Li, Rhye, The Weeknd, & Leven Kali.

We’re feeling it: Everywhere below the navel.

Activewear by: Nike, Adidas, PE Nation, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

LB IN THE MEDIA

Via Yahoo Style UK, Yahoo, & Women’s Health UK

Muscle Balance (and diet, tbh)., y’all.

FITNESS OVER THE FOURTH

Air Max 95 via Nike

Did the fourth sneak up on us, or what? I love Independence Day so much: time with my family and friends, fireworks that burst first and then sizzle, and flag-shaped pies made with strawberries and blueberries. This year, we’re heading to Newport Beach for a long weekend and that means four whole days outside of my normal routine. 

Gearing up my motivation to stay consistent on vacation can be tough, so I try to get in either a full 50-minute or shorter, 25-min. Quick Burn Studio LB workout before everyone else wakes up for the morning. This week’s 26-min. Cardio + Sculpt, Brooke is perfect for the holiday week. If I skip it in the morning, inevitably a mimosa finds its way into my hand around brunch time and I lose steam. Other than motivation, logistically getting a workout in on vacation depends on how strategically I pack for the trip. Sometimes I’m so focused on being sure Mars has swimsuits, jammies, extra underwear, etc, that I can leave my own packing to the very last minute.

This time I’m packing my Oh Joy! weekender bag to set me up for success to stay on track fitness and nutrition wise, and wanted to share my four key staples: loops, chia seeds, supplements, and sneakers. Even though Newport Beach is just a quick drive for us this time, all four of these staples are carry-on friendly for when I’m flying too.

Studio LB Loops

It’s not realistic for me to travel with a set of 8 or 10 pound weights, but loops are basically weightless and perfect to toss in my bag. My loops set includes light, medium, and heavy resistance bands to sculpt the booty, hips, thighs and upper body. If you scroll down in the Explore page of the Studio LB app and click “Search by Prop,” you’ll find Sculpting and Cardio workouts incorporating loops that you can do while traveling.

Chia Seeds

Chia seeds are packed with omega-3 fatty acids, fiber, and calcium. I like to either prep chia pudding and leave it overnight in the fridge if I have access to a kitchenette, or add them on top of my salads throughout the day. I definitely prefer soaking chia seeds to eating them dry, since hydrated chia helps me feel full longer and is easier to digest.

Supplements

I portion out scoops of Moon Juice protein powder into travel storage containers rather than bringing the entire tub with me, and aim to make one nutrient dense smoothie per day. It’s helpful to toss single serving packets of MCT oil in my carry on too to boost brain function, digestion, and overall energy.

Sneakers

It’s no secret I’m obsessed with sneakers. I justify my devotion to them saying they’re basically my work wardrobe... right? Whether you choose to wear them on your flight or tuck them in the base of your roller bag, don’t leave them at home. You can find time on your trip to get a sweat sesh in. Since moving to California, I’ve really come to love hiking as a social way to get in my workout and sneakers are key. If you do forget them, I learned recently that Westin Hotels have a fitness gear lending program which is so awesome.

So that’s my basic packing plan for Independence Day to make sure I stay on track food and fitness wise! This trip I feel really prepared to stick with my regular routines even during an excellent, fun, celebratory holiday weekend. Text me on the hotline if you have any questions or ideas about fitness over the Fourth 424-327-5470. 

7/1/19 Studio LB

Happy July! We’re beginning the month with three new total-body (with an ab-focus) workouts and a much-loved Quick Burn from the spring. We’re experiencing delayed video processing so this week’s content will trickle in this morning. If you LB early, please do your favorite cardio workout, or, I’ve placed similar workouts in this week’s collections for you.

This week's workouts:  Madhappy, Linny, Brooke & Hourglass

New Full-Length Workouts: This week’s Cardio + Sculpt, Madhappy is a 50-min. total-body, no equipment cardio + sculpt that is really easy to love. The cardio breakdown progresses to burpees, pushups, see-saws, standing and grounded Abs. This week’s sculpt, Linny is a game-changing weighted sculpting session that you’ll feel all week long.

Quick Burn Workouts: Brooke is a 26-min. Cardio + Sculpting QB. that’s perfect for this holiday week. Hourglass is an 18 abs-focused that everyone loves.

Featured Music: Calvin Harris, MK, Tom Doolie, Morgan Saint, Mark Ronson, NERVO, Rhye, Lil Nas, YG, Herve Pagez & Post Malone.

We’re feeling it: Everywhere

Activewear by: Nike, Adidas, PE Nation, Sukishufu, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

Girl Put Your Records On

Because summer

What we have on repeat right now. Happy fourth, everyone!

#Goals

In your own mind, you are probably always working toward certain goals with regard to your fitness, well-being, finances, family life, and so on. Personal goals are often incredibly private, and with good reason since it taps into your vulnerability, desire, and insecurities. But unless you tell your friends or family, they probably aren’t acutely aware of your personal goals and intentions. I’ve found that rather than expecting those around me to be clairvoyant, divulging my intentions and goals with my trusted inner circle is so beneficial when it comes to actually achieving them.

It’s helpful to define the difference between goals versus intentions. Both are useful tools to identify, though goals are simpler and more definable to share with a trusted confidante. Goals are focused on the future while intentions are in the present moment. Goals are external achievements, whereas intentions do not necessarily have to be. They can work together, and we’ll get into intentions again in another post soon!

To me, sharing a personal goal individually is more beneficial than declaring it publicly on social media. I’d rather tell my husband my goals because I trust and love him, and he’s also more likely to call me on my bullsh** if I am straying too far off course! The purpose of talking openly about your goals is not about external affirmation like likes, comments, or shares but about building up pillars in your support system. Your mom, partner, bestie, or even a coworker can serve as a sounding board and motivator guiding you in the right direction. The one time I find facebook and instagram as the best place to talk about your goals is sharing your Before & After photos! They can be super inspirational to others, and show the goals you’ve reached so far on your journey.

It’s important, in my opinion, to entrust a trusted or loved one with the personal goals you have laid out for yourself. This is for a few reasons, two major ones include basic accountability and also solidifying your goal with specific parameters.

If you take responsibility for your actions, you are showing accountability.  One way to keep yourself accountable is to plan out and write down your weekly schedule of Studio LB workouts, and tick them off as you complete each one. It sounds super simple, but checking something off your list feels incredibly satisfying. Try sharing your weekly checklist with a buddy who also does Studio LB workouts, and you can check in daily once your session is complete. I even know two users who link their Apple Watches to compare their stats each day (it’s under the Activity app, Sharing tab FYI)!

Defining the parameters of your goals is also key when it comes to discussing them with a confidante. For example, just saying “I want to feel better/stronger/healthier” is super subjective and tough for an outsider to comprehend. Instead, if you define that you want to be able to get through a 50-minute cardio workout without modifying, use 10 pound weights for the entirety of a heavy weight sculpting workout, or even fit into a certain dress for an upcoming wedding, it will be easier to share that specific goal. Defining your metrics for a personal goal makes it more tangible and ultimately more achievable. Generic goals garner generic results, so get specific.

In sharing your goals and speaking them out loud, it means you have a clear understanding of what you’re aiming for. It also can spark a conversation that helps you further clarify and sharpen your focus. Self motivation is always #1, but check ins from a friend or family member can definitely reinforce your commitment to achievement and help you feel less alone. I want to know what you’re working toward, so let me know too. Share away!

6/24/19 Studio LB

We’re rounding out the month with three new workouts and a sick Sculpt from 2017…I’m not sure that I could top it so I chose to repeat it. Don’t skip it …it’s fantastic.

This week's workouts:  She’s Dope, Precious, The Psychotherapist, & Poison

New Full-Length Workouts: This week’s Cardio + Sculpt, She’s Dope is a 45-min. total-body cardio + heavy-weight sculpt that is SO fun and sexy . Like last week, the choreography is on the more dance end of the CCS Cardio spectrum, but we’re doing extra reps so I promise you’ll get it. The cardio progresses to burpees, pushups, and see-saws and heavy weight standing sculpting. Precious is one of my favorite game-changing grounded abs workout of all time. It’s a total-body, core-focused, grounded light and heavy weight workout. I LOVE this one, do not skip it!

Quick Burn Workouts: The Psychotherapist is a 24-min. standing wrist weighted QB. It’s the opposite of Poison, so I recommend pairing this with (or within 24 hrs ) She’s Dope or alternating with Poison. Remember Bel Biv DeVoe's song, Poison? It was my inspiration for this workout. Poison is a 25-min. grounded weighted and looped QB that tightens and lifts the bottom of the butt: Gluteus Maximus and Quadratus Femoris. DO it with a black band and a PAIR of heavy weights. You’ll see that I’m using a blue band and one light weight. Don’t do as I do.

Featured Music: Calvin Harris, MK, Tom Doolie, Morgan Saint, Mark Ronson, NERVO, Rhye, Lil Nas, YG, Herve Pagez & Post Malone.

We’re feeling it: Everywhere

Activewear by: Nike, Adidas, PE Nation, Sukishufu, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

5 WAYS TO CELEBRATE THE SUMMER SOLSTICE

It’s time to level up. The summer solstice arrives in just a few hours. Even though Memorial Day weekend often feels like the official kickoff of summer, the summer solstice, which begins at 11:54am on Friday, June 21, marks the official beginning of our favorite time of the year. The solstice is a celebration of the sun, is a peak of energy for the entire year, and is a perfect time to reflect on your 2019 so far and excitedly usher in a new season.

I’m so ready to play, soak up the light and good energy that summer brings. Spring —and our time of renewal and grey is OVER. At Studio LB, we’ve been gently easing into this new season for eight weeks and now it’s time to shift into manifestation mode and make our goals a reality. Here are five ways to celebrate the much-loved incoming season.

1. Rise Early Watching the sun rise is a powerful reminder of nature’s cycles and our often overlooked circadian rhythm. Wake up early and watch it rise with your coffee or tea and feel how those diamond minutes fill you with light and positive energy.

2. Tune Into Nature The best way to honor the sun is to be in it, so take your Studio LB workout outdoors, eat outside, and buy fresh flowers to celebrate the new season and the abundance of life that the sun gives us.

3. Set Summer Intentions/Resolutions Today is the perfect time to set intentions and re-visit goals for the rest of the year. Reflect on projects and ideas that have been brewing since winter/spring. It’s a great time for a check-in, so make a list or light and candle and manifest what you want and let go of what you don’t.

4. Be Free Summer is an opportunity to slow down, loosen the reigns, and tune into your inner child. The warmer months bring us a carefree sense of freedom, and an expansive energy that propels us into action as we spend more time outdoors.

5. Create A Magical Summer Cocktail Traditionally, elderflowers and their leaves are associated with the summer solstice. Alternatively, you can utilize St. Germain or brew chamomile tea and add a dash of turmeric and ginger.

Nikki's Activation Transformation

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

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

6/17/19 Studio LB

We’re moving along and prepping for the beginning of summer - It’s another sweat in your eyes kinda week!

This week's workouts:  Night Queen, Royal, The Mother & Colette

LB TV: This week’s episode will land in-studio today. It’s all about abs and glutes!

New Full-Length Workouts: This week’s Cardio + Sculpt, Night Queen is a 49-min. total-body cardio + light-weight sculpt SO fun and super sweaty. The choreography and transitions are a tad more advanced and on the more dance end of the CCS Cardio spectrum, but don’t not do it because of that! It’s totally do-able for all levels. On the first side we’ll vary speed within the transition so everyone can find their way. It then progresses to burpees, pushups, see-saws with a Torch variation and light weighted standing sculpting. Royal is a 45-min. total-body, core-focused, standing to grounded heavy weight 3x3. I love this one, it’s a sleeper : ).

Quick Burn Workouts: The Mother is a 22-min. grounded weighted and ankle weighted QB. I recommend pairing this with (or within 24 hrs ) Night Queen. If your form is on point, she’ll leave her mark on your obliques and lats within 24 hrs. Colette is a mighty, 25-minute, core-focused, fat burning QB that integrates our signature Standing Abs: Waist Rotations, Liberty to Attitude, and Knee Slides with Core Standing Sculpting: Squat Kicks, Absolute, and the toughie, Gurney to Get Up (careful….brace your core to protect your back during this transition to standing). To modify, just bend your knees and stand up. This one has a faster pace to challenge with speed but slow it down if you need to.

Featured Music: Calvin Harris, MK, Tom Doolie, Morgan Saint, Mark Ronson, NERVO, Rhye, Lil Nas, YG, Herve Pagez & Post Malone.

We’re feeling it: Everywhere

Activewear by: Nike, Adidas, PE Nation, Sukishufu, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

Betsy's Activation Transformation

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

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

SLB Meze Plate

Meze makes the perfect party spread - It’s fun, bursting with flavor, and SO great for you. Our Meze plate combines falafel, hummus, and an Israeli salad (my fave). It’s delicious, healthy, easy to prepare and great for dinner or lunch. I like to make a larger batch so that I have enough for a few easy meals throughout the week.

Spicy Falafel

2 cups of cooked lentils (It’s best to leave a tiny bit of crunch versus overcooking the lentils)

1 cup of chopped cilantro (stems included)

1 cup of chopped parsley (stems included)

juice of 1/2 of small to medium lemon

4 tsp of olive oil

1 clove of garlic

1 tsp of cumin

1 tsp of salt

2-3 tbsp of almond flour

Preheat oven to 350 degrees. Blend all ingredients except for the almond flour in your food processor or high speed blender. You want to leave some larger pieces of lentils when blending. Next, mix in 1-2 tbsp almond flour. Test a sample to see if if the mixture sticks together when you roll it into a ball, if it doesn’t add more almond flour. Take about a tablespoon at a time, roll in into a ball and place on your baking sheet. Press each ball down to slightly flatten. Bake for 10-20 minutes until golden brown and then flip and cook for another 5-10 minutes until both sides are lightly browned.

Hummus

I like to use the Vitamix recipe (below) because it’s fast and easy or buy store bought hummus for the sake of time.

2 cans of chickpeas, liquid reserved from 1 can

1/4 c. sesame seeds

1 tbsp of olive oil

1/4 c. lemon juice

1 garlic clove

1 tsp cumin

1/8 tsp salt

Place ingredients in your Vitamix or high speed blender in the order they are listed in. Increase to max speed and blend for 1 minute. Season with paprika (optional).

Med Salad

2 large cucumbers

5-7 roma tomatoes

1/2 red onion

1 /2 cup parsley chopped (stems included)

1 lemon juiced

Salt and pepper to taste.

Chop the cucumbers, tomatoes, red onion and parsley into small pieces and place in medium mixing bowl. Mix in lemon juice, salt and pepper.

FUELING YOUR WORKOUT

One of my favorite topics is how food affects performance, recovery and results. It’s by far the most important part of the equation and one that many of us experience on Activation. Just how do we achieve those results? The food and the fitness really work hand in hand.

Wondering what foods to eat in order to fuel your workout, maximize results and speed up recovery? Let’s dive into some complex carbs, polyunsaturated fatty acids and everything in between to figure out what you can eat pre- and post-workout to optimize your performance. Obviously, everyone subscribes to a different style of eating, so for example if you are following Intermittent Fasting you’ll have to adjust to fit your own style.

Regardless of whether you eat or don't eat prior to exercise, research shows the body burns the same amount of fat. However, you can cause muscle loss if you regularly work out with no fuel in your tank. When you're hungry, your body draws protein from muscle (which causes muscle loss and a slowed metabolism) instead of from your kidneys and liver, where the body normally takes protein from.

We recently talked about Intuitive Eating, and often what my body is telling me is I need to fuel lightly prior to a workout and after rather than a heavy meal one or the other. Yours may be different, so please take all of this with a grain of salt.

Ideally, a snack or meal you eat prior to exercising will include a protein and a complex carbohydrate and try to finish at least 30 minutes to an hour before you begin your workout. Complex carbs are found in whole grains, starchy vegetables and fruit and are more slowly absorbed by the body than simple refined sugars. Having a mix of complex carbohydrates and lean protein will help you release energy in a slow and steady manner over the course of your workout. 

Good ideas to nosh on prior to your workout that incorporate both complex carbs and protein are my LB Proats, a piece of fruit with a tablespoon of nut butter, or my Crispy Roasted Chickpeas. For the chickpeas, try using Trader Joe’s Everything but the Bagel Sesame seasoning and thank me later. Nut butter and chickpeas are both great natural ways to access branched-chain amino acids, which have been shown to prevent muscle breakdown during exercise.

I should mention I’m not a fan of “pre-workout” packaged goods marketed toward gym goers. Most pre-workout supplements are jam packed with caffeine and artificial sweeteners and while you may feel a burst of energy, that’s just the caffeine talking. I’d rather you drink a cup of black coffee, matcha or caffeinated tea instead of a packaged powder with a list of ingredients longer than a CVS receipt.

Post workout, it’s time to restore your glycogen reserves via more complex carbs burned up during cardio and strength training. I also support incorporating a moderate amount of polyunsaturated fat via Omega-3 fatty acids to help with muscle recovery. You can find these anti-inflammatory fatty acids in food like salmon, flaxseeds, chia seeds, and walnuts. To get a good mix of carbs/fat/protein, try building a Mexican-ish Salad or dig into a Tuna Wrap about an hour after your workout.

For both beauty benefits and workout performance, collagen supports muscle growth and joint health any time so get it in when you can! It’s great for your hair, skin and nail health, and you can boost collagen with bone broths or a supplement like Vital Proteins Collagen Peptides.

Remember to drink water before, during, and after your workout. If you’re dehydrated, you’ll feel fatigued, sluggish, crampy, and unable to work to your best potential. Food and water are your fuel to make it through our workouts together, and failing to prepare properly can leave you lightheaded, nauseated or lethargic and more prone to injury. I’m always open to hearing your recs for pre- and post-workout meals so make sure to share them over on our Studio LB facebook group or text me on the hotline 424-327-5470.

6/10/19 Studio LB

It’s a sweat in your eyes kinda week! Both Jennifer and LB TV will land in studio today. If you’re an early riser, do one of your favorite cardio workouts or do this week’s Sculpting, Featherlight.

This week's workouts:  Jennifer, Featherlight, Heart & Squeeze

LB TV: This week’s episode which is all about abs will land in Studio this week!

New Full-Length Workouts: This week’s Cardio + Sculpt, Jennifer is a 50-min. total-body cardio + multi-weight sculpt that begins with classic CCS and moves into a fun breakdown then transitions into burpees, pushups, grounded abs and weighted standing sculpting. Featherlight is a 47-min. total-body, core-focused standing abs sculpt. Wear wrist weights or use light weights to increase the challenge and burn.

Quick Burn Workouts: Heart is a 26-min. Cardio + Sculpt QB. Squeeze is a brief but mighty 18-minute, low-grounded glute and core-focused QB that incorporates upper body work.

Featured Music: Ariana Grande, Zedd, Katy Perry, Rihanna, Lil Nas, Bebe Rexha, Migos

We’re feeling it: Glutes, Hips, Abs, Back & Shoulders

Activewear by: Nike, Adidas, PE Nation, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

STUDIO LB TO SUIT YOUR MOOD

I can’t believe how much Studio LB has grown over the past few years, and am so grateful that you all put your time, sweat-equity, and faith in me to help shape your bodies. With new full length workouts in The Program and shorter Quick Burns debuting each week, I’ve heard from some of the newer members to our community that the sheer size of the video library can be overwhelming.

While you know I urge you to stick to my weekly schedules for optimal results, there are also some days that you just want your workout to fit your mood. Here are my suggestions when mining through the library for those days you’re feeling some type of way.

If you’re feeling like the Energizer Bunny

9/10/18 Cardio (Workout 1) - Mentally prep for so many jacks you’ll lose count and a choreography sequence that will challenge your mind and body simultaneously. 

Spitfire - I don’t have to tell y’all how great of a cardio burn you’ll get from last week’s Spitfire! Next time you have energy bubbling over like crazy, cue it up and get ready to break it down.

6/11/18 Cardio (Workout 1) - Fast paced CCS that will have your pony swinging, your heels clapping, and then you’ll hit a serious challenge in the form of a spin move mid-sequence. 

1/28/19 Cardio (Workout 1) - Clocking in at 33 minutes, this workout mashes up three different short sequences interspersed with heavy weight sculpting focused on your upper body. I like to think it’s a little sexy and a lot sweaty.

If you’re feeling Bendy

Quick Burn: 23-min Rear View - Stretch the entire back of your body from head to toe, and lift your booty with no equipment necessary.

Quick Burn: 26-mint Mystic - Jams from Tame Impala and Ariana Grande lead you through a relaxing core stretch and strength flow. You finish the workout feeling limber and lean.

Quick Burn: 19-min Calm Aesthetic - Open your hips, lengthen and strengthen your arms, and get deep into your core with this mix of stretching and sculpting.

Quick Burn: 13-min Stretch - Calm your mind & warm up your muscles. This meditative stretching routine is perfect for first thing in the morning or right before bed, and it can always be added onto the beginning or end of another workout to keep you balanced and zen.

If you’re feeling Powerful

10/9/17 Workout 2 - Grab a dowel (or a Swiffer) and get ready to stabilize your core for the next 50 minutes. This is one of those sessions that can give you visible results almost immediately, which is so satisfying.

8/27/18 Workout 2 - Lifting with heavy weights makes this sculpting workout a total sweat fest, and one of the most discussed ones ever in the Studio LB facebook group!

2/25/19 Workout 2 - Post Malone, Lykke Li and Major Lazer will help get you through this crazy heavy weight and loop workout, with ankle weights for extra oomph.

If you ever need recommendations for a certain type of workout from the library to match your vibe, text me on the hotline at 424-327-5470 or start a conversation with the Studio LB community over at our Facebook page.

6/3/19 Studio LB

I’m so excited to kick off the month of June!

This week's workouts:  Kinda 90’s, Iconic, Major & Mini

LB TV: This week’s episode is about this month.

New Full-Length Workouts: This week’s Cardio + Sculpt, Kinda 90’s is a 50-min. total-body cardio + heavy weight sculpt that begins with classic CCS pumps and jog/knees (alt) and moves into an 8 count of hip pops and shimmy with a breakdown, then transitions into burpees, pushups and standing sculpting with medium to heavy weights. We’re training the chain and you’ll feel it! Iconic is a 38-min. total-body, core-focused sculpt that’s perfect for every level.

Quick Burn Workouts: Major is a 24-min. Standing Abs QB. This one is a sleeper. You’ll initially feel like you’re not doing much but your abs, inner thighs and muffin top will be feeling it the next day. Mini is a brief but mighty seven minute, low-impact core-focused QB that incorporates total-body work on multiple movement planes.

Featured Music: Ariana Grande, Zedd, Katy Perry, Rihanna, Lil Nas, Bebe Rexha, Migos

We’re feeling it: Glutes, Hips, Abs, Back & Shoulders

Activewear by: Nike, Adidas, PE Nation, Alo Yoga, Koral & Reebok

If you're new or returning from a hiatus, follow our Quick Burn schedule below and connect through the Facebook Group or text us on the Studio LB hotline!

INTERVIEW WITH LAUREN BOGGI

How has living on the West Coast affected your lifestyle?

California has always felt like home to me. Whenever I would travel here for work or vacation I’d never want to leave. Jordan says LA is my “Spirit City” which seems about right. My lifestyle has shifted a bit since moving to the West Coast. I feel like it’s quieter in LA - I spend much more time at home in LA than I ever did in Philadelphia. I’m not on edge and running around LA like I was on the East Coast. I’m much more balanced, present, and chilled-out here. In addition to my at-home Studio LB practice it’s also been really nice for me to step outside my house and go for a walking call, or a hike or run at Runyon.

Is routine important to you, or do you prefer to go with the flow when it comes to your schedule?

Routine is important to me when it comes to health and wellness but I’m very much a go with the flow person, which can be both good and bad! Being over-scheduled with work squashes my creativity and I prefer to create and produce one - two workouts on certain days, and then the rest can be more spontaneous. I think leaving room for spontaneity in your life leads you down some pretty awesome roads.

With that being said, do you have any bedtime routines or rituals that help you sleep well?

Every night I put ten solid minutes in on my foam roller and take a bath followed by Papa & Barkley’s Whole Body Releaf 30:1 CBD Tincture.

Tell me about your skincare approach for your face and body.

My routine is pretty simple. I’m a huge believer in the benefits of a healthy diet and sweating everyday. I don’t eat a lot of sugar or dairy. Other than that, daily Gua Sha, and micro-current a few times a week. I’ve been using Dr. Bucky’s Alphaeon and Shani Darden’s Retinol Reform for years.

What’s the best advice your parents ever gave you, and do you actively follow it?

My parents always allowed me to be myself, and told me to do what I love and try to make money doing it. I absolutely follow (most of) their advice.

If stressors in your life cannot be avoided, what are your methods of dealing with them?

It has to be pretty stressful in order to really eat at me, but if I’m sweating something I like to breathe and remind myself that things aren’t always going to be okay, and to accept that.

How’s your relationship with your body? 

OMG I am so in tune with my body. I sorta have this like, body intuition with myself (and other people’s bodies). I can read it really well, and know when I need to cut out sugar or dairy, or back off during a workout. My outlook on my body has changed since turning 40. I feel stronger than ever and my mind and body are super meshed. I know who I am and I love every inch of me, and for me that really came with age.

Can you tell me about a book, movie, or podcast that has influenced you recently?

21 Lessons for the 21st Century by Yuval Noah Harari kinda blew my mind.

In your practice with Studio LB, you always build in a Rest or Yoga day. Can you explain the importance of that day?

Taking a rest day is so important. Your body rebuilds itself via rest. You simply cannot become stronger without it. CCS is intense and so full-body. Every muscle is integrated into the workout and the rest day is so necessary! Yoga is the perfect companion as it really helps with stretching and alignment.

What do you look for in a Yoga teacher?

The main things that I look for is a teacher with great anatomy knowledge, and a willingness to be super authentic. I don’t need someone to be nice and I think it's crucial for teachers to be real and that’s what really attracts me. I want to feel something. When teachers are true educators it’s so palpable. Here in LA, I love Emilie Perz. She’s so gifted!

Do you ever see yourself having a Studio again?

You know, CCS is very niche and unique but the current market is very different from when I started out. It’s so saturated. I’ll never say never, but not right now. I have days where I have a slight itch but operating studios is not what excites me. I love the digital world. I love being able to be a part of everyone’s day wherever they are. I LOVE teaching and creating. That’s my gift. I also love being a part of people’s lives without the need or pressure to be people’s ONLY thing. I think that we’re really in the midst of a huge fitness shift; a cultural moment.

Why do you think people gravitate towards you and Studio LB?

I think it's a mixture of things. First and foremost, the workout and the results. But, it's more than just changing your body. It's always been about empowering women through movement and this movement in particular really fuels confidence and strength. It literally makes you feel like you’re f*ing Beyonce. It’s so powerful. And fun. The Program changes people’s bodies and headspace.

What’s the most common mistake you see when you’re training someone new to Cardio Cheer Sculpting?

Just not giving it enough time to fully master the technique or not committing to learning the basic bio-mechanical principles. CCS is a different type of movement. Discipline is a huge part of success with CCS and there are huge rewards of committing to Studio LB fully, working hard, and seeing the program through. You can’t make excuses and succeed when it comes to fitness.

What advice to women always ask you for?

Number one would be what they should eat to see the best results.

What do you do to unwind or treat yourself?

I unwind by listening to music or reading and I love to hang with my girls or treat myself to a manicure and pedicure at Olive & June or go shopping. And wine…wine and shopping!

What’s your favorite love song?

Ahh! Probably a tie between Born To Run by Bruce Springsteen and Rolling Stones Beast of Burden.

To be continued next week…