Everyday I’m asked questions about how to achieve a stronger, more fit, leaner body. I love helping you guys hustle and chase your dreams. Here are my top 10 re: body and fitness.
1. Fitness level reflects workouts and aesthetics is more related to nutrition. Combine the two for incredible results.
2. The magic that you’re looking for is often in the work that you’re avoiding.
3. Training the body and mind to work together in harmony will bring you the results that you desire.
4. It’s not just about cardio…Strength, balance, flexibility and rest/recovery are just as important.
5. Cardio increases endurance and sculpting is the key to increasing lean muscle mass and will assist with weight control. The combination is the key to transforming your body.
6. Don’t be afraid of building muscle and lifting heavy – it will change your metabolism and your body.
7. You’re doing it FOR YOU and to feel good in your skin not for them or in a bikini or a dress (those are bonuses).
8. It’s very important to live but your off days will absolutely impact your results even if you're on-point 80% of the time.
9. Being consistently consistent is everything. Success doesn’t come from what you do occasionally, it’s from what you do Every.Single.Day.
10. You CAN do it. How bad do you want it? The only limit is you. Stay positive, have fun, and never give up.
TIPS FROM STUDIO LB PROS (CON'T)
One thing we don’t talk enough about is how to successfully make the transition from primarily exercising at gyms and fitness studios, to primarily exercising at home. The key is learning what works for you in terms of self-motivation and accountability. At gyms or in class, people tend to find their motivation because someone else is watching, or you may show up for your workout because you’ll be charged if you skip it. These motivational factors aren’t relevant w/ digital fitness so you need to change your mindset. Recently, I shared a few tips from myself as well as some of our long time members. Many of you reached out asking for more, so this week we’re talking with Chrissy S. & Alicia P!
Chrissy S. (Lake Tahoe, CA)
“A few months prior (to these pictures) I was paddle boarding and someone took a pic. I saw it and signed up for the 7 day trial the very next day. Fast forward to my next beach vacation and I was finally comfortable chasing my kids around in a bikini because of Studio LB.”
How long have you've been a Studio LB Member? How do you practice Studio LB?
I have been a member for just under a year. I typically follow the "Program" and practice five days a week. Okay, sometimes four but this forced stillness we are experiencing has been beneficial for me to fully commit 45-60 minutes to myself as often as possible. Starting my day with Studio LB affords me the ability to be whole for my children and my husband given the current state of 24/7 home life.
What are some of your tips to stay committed and self-motivate?
My commitment and motivation has everything to do with the results. I usually get up at 6am to get my class in before my kids wake up. Otherwise, the day gets away from me and I struggle to get it done. If I miss the alarm (I have a teething one year old = some nights are rough) I invite my 3 year old to take the class with me during the baby's nap. We crack up together and I may have to pause on occasion (because snack breaks are life), but I get it done. In the past, it has always been easy for me to derail from my workout routine. I used to let life get in the way. When you extract the commute, structured studio schedules and added expenses there is no way to not get it done. I also make an extra effort for accountability to have some kind of challenge going on with my husband or a friend. Currently, my husband is training for a trail marathon and he is as regimented as they come. He follows a training schedule and on the days he runs I commit to a no-excuses Studio LB workout.
What are some of you tips to help yourself work at a 10 instead of a 5?
My no BS philosophy for myself: you're defeating the purpose if you're not giving these workout minutes your everything. For me, the beginner series was key to the method. It may seem elementary at times for veteran fitness guru's but a 10 in form is everything to achieving that burn and the desired results. I workout in front of a mirror to ensure my form is on point the whole time. It's almost as though I'm competing with myself when I'm able to see what I am doing. I have never worked out without a shirt on in a studio but it is important for me to see my body form and movements so a sports bra and (high waisted - amen) leggings are my uniform. This is one of the things I LOVE about this digital platform. My inner wallflower really shines. Another technique I find helpful is to video myself on my phone. It can be beneficial to see where I need to step up my game if I am struggling to nail a movement. I am far from coordinated so I have fun with the cardio and just keep moving and I give the sculpt my all, results guaranteed.
Alicia P. (Koloa, HI)
How long have you've been a Studio LB Member? How do you practice Studio LB?
I’ve been a member since August 2019. My typical schedule is:
Day 1 - Day 5: Studio LB
Day 6: Hike or Jog (or take LB outdoors)
Day 7: Yoga and Light stretching
What are some of your tips to stay committed and self-motivate?
To stay committed and self motivated I have built a routine that works for me.
Work out in the mornings. I am not a morning person by any means, but I know after a long day at work I will not be as motivated.
Record my work outs. This helps me notice how much I’ve grown over time. In the beginning, I had to modify almost every work out...now those calf pumps I struggled with come second nature!
Sometimes I’m just not in the mood for a full body work out. Swapping out full length workouts for some of my favorite Quick Burn workouts keeps me from missing a work out entirely!
What are some of you tips to help yourself work at a 10 instead of a 5?
For me it’s knowing my body and understanding what I need that day! Weights or no weights? When I’m feeling low, I drop the weights and focus on listening to Lauren. When I’m high energy, I add the weights to push myself and make sure I’m giving it my all.
The results you get are directly related to the effort you put in. Do your best to feel and look your best! - Mahalo, Alicia
TIPS FROM STUDIO LB PROS
I’ve always wanted to spread Cardio-Cheer-Sculpting world-wide but I created Studio LB because independent training transformed my body at many important times in my life. I’m a lover and a believer. My at-home training was what got me into killer shape and allowed me to become an SEC DIV 1-A athlete at the University of South Carolina, which btw, was no small feat for a girl from Jersey. I tried out with over 600 women from the south. Sure, we were all talented, and I was scouted, but these were girls who had cheered at a very high level their entire lives (think Netflix CHEER) and had been doing co-ed stunts long before I did. There was no NFL team in the Carolinas back then - We were it. I had always cheered all-girl and was always a base. The first time I was a flyer was at tryouts (got right up to hands on the first try) and I’d never done a layout or ran a < 6-min. mile. Both were mandatory. I learned really quickly and I believe that I made the 24 person coed squad (12 women and 12 men) because I had become so fit, empowered and confident …on my own, at home in my parents basement.
At-home fitness has been a huge part of my life since I was a child, long before I was a cheerleader, Pilates instructor, and created my own method. I love that digital fitness saves us time, money, and it can be way more personal than attending a class. I could literally go on and on about the benefits of digital fitness. However, one thing we don’t talk enough about is how to successfully make the transition from primarily exercising at gyms and fitness studios, to primarily exercising at home. The key is learning what works for you in terms of self-motivation and accountability. At gyms or in class, people tend to find their motivation because someone else is watching, or you may show up for your workout because you’ll be charged if you skip it. These motivational factors aren’t relevant w/ digital fitness so you need to change your mindset. A few tips from me:
Set achievable goals and tackle them one at a time.
Take progress pictures. Seeing your results is one of the biggest ways to self-motivate.
Use a mirror so you can see yourself. This is so important! Your form will be better which equates to RESULTS and you’ll work 100% harder, which again = results. You’ll also develop a deeper connection with YOU.
Utilize the weekly schedules. I create the weekly content to work together so that you’re balanced, always challenging yourself and achieving the best results.
Remember your “Why” and remind yourself of this every time you workout. Your “Why” is fluid —It should change as you change.
Create a dedicated area for your Studio LB in your home complete with a mood board and progress pictures of yourself. Live your brand - Get into it and make it all about you!
Check in with yourself during each workout. Are you simply going through the motions or are you working as hard as you would be if I were in the room with you?
Get into a routine. whether you work out first thing in the morning or right after work. Find a time that works for you and stick with it.
Check-In with us on the hotline! Text me and the team on the hotline and tell me what workout you’re doing, or create a workout schedule with a friend. If you share your plan w/ others, you’ll be more likely to hold yourself accountable.
Record yourself. This is a great way to check your form, and you may work harder knowing someone could see that video.
Everyone has different ways to self-motivate, so we also reached out to some Studio LB pros to share their tips with you. Here’s what Katie, Lindsay & Danielle have to say!
Katie K.
Hi Ladies, Katie here! Some of you may have seen me in Studio LB workouts, or have talked to me on the hotline, or via email. I’m one in our small but mighty team of four. Since we launched Studio LB, I have become a die-hard and have been exclusively working out at home, except for the occasional Yoga class or Activation workouts. Yet, before Studio LB, the majority of my workouts took place in fitness studios. Over the last 3.5 years I’ve become so thankful for the ability to get a kickass workout without leaving my home, and given the circumstances I’m more thankful than ever that Studio LB was already part of my routine. I love that I don’t have to waste time getting to the gym, packing up a shower bag, dealing with traffic. I don’t worry about getting charged a late fee or losing a class. If I’m not feeling cardio, I can easily do a sculpting workout or vice versa. Plus, I can do it from anywhere, whether that’s my living room, at a park or on a boat dock. But, mostly I love it, because it saves me so much time. I have time to stretch or add on a 30 min yoga video. I also have more time to for my morning routine and to make sure I give my pup some proper exercise. I can’t ever imagine becoming a regular gym user again, mostly for the sake of time and cost, but also because I have digital access to some of the best trainers and yoga teachers in the world.
Many of our new Studio LB members, and most of the world has recently made the switch from gyms and fitness studios to digital workouts. I also, remember when I first made the switch and what it was like during the transition phase. I personally, used to be extremely motivated to work hard b/c someone was watching me, or to show up for the class because someone would know (and charge me) if I didn’t. It takes a bit of time to learn new ways to self-motivate and hold yourself accountable, but once you learn what works for you, there are so many benefits to digital fitness and you may find you’ll never want to go back to the gym.
Here are some things that help me self-motivate and work my hardest during the workouts:
I try to work out first thing in the morning. I’m a night owl by nature, so mornings are tough for me, but as the day goes on I find more things get in the way. If I miss my morning workout, I try to make sure I find someway to move later in the day- even if it’s just a 10-min QB during lunch or before dinner.
It’s easy to go through the motions if you’re not paying attention. Multiple times during each workout I try to tune-in and ask myself if I’m working as hard as if I were on camera or in Lauren’s presence. I almost always can go a little lower, lift a little heavier, tighten up my form, & sharpen my movements.
I try not to take any breaks. If Lauren stops to talk and explain something, I always keep going. I’ll also pause the video or rewind to add in a few extra reps if I feel like I was fumbling through cardio or my form wasn’t on point.
I record a lot of my workouts. Usually it’s just for me, but I always work harder knowing there’s a chance I’ll post part of it to IG or send it to Lauren.
I usually follow the schedule, but I also listen to my body. If cardio is on the schedule but I’m craving sculpt, I’ll swap the days around. I find it’s a lot easier to work at a 10 when I’m up for it mentally.
Lindsay M.
How long have you've been a Studio LB Member? How do you practice Studio LB?
It's been so long it's hard to remember! I think I officially joined Studio LB in April of 2017.
I usually follow the full length schedule, six (ok, sometimes seven) days a week. I will swap in a Quick Burn or stack a few Quick Burns in if I have early meetings, am traveling, or just not up to a full length workout. I work out first thing in the morning, so limiting decisions helps to make sure I get going!
What are some of your tips to stay committed and self-motivate?
No snoozing. It's a slippery slope. I set two alarms at 6:35 and 6:50 to make sure I get moving by 7. I'm a morning person, and know that no matter what I tell myself I won't work out after a long day at work. (Not gonna lie though, sometimes I lie in bed and read the workout description on the blog repeatedly before getting up.)
If I'm not really feeling it, I pick one of my favorite Quick Burns, usually a Standing Abs or Flow, to get myself moving. I usually end up feeling motivated and, if I have time, add another favorite QB that suits my mood and available time for the day. I do try for at least 40 minutes a day.
When I'm traveling, I usually do favorite workouts in my room or in the gym (Rocky is one of my hotel gym favorites). Quick Burns are easier for me to get motivated for an in-room workout, and Standing Abs are great for limited space.
If I'm REALLY not feeling it, or am stressed about getting to work on time, I take a rest day. I know rest days are important... but on days that I want to workout, I do, so that I can take real rest days when needed and not stress about it.
I also used to write each workout down on a calendar so I could look back at all the workouts and QBs that I'd done and star ones that I liked. I just follow the schedule now, but when getting started, seeing that you did x number of workouts a week can be really rewarding.
What are some of you tips to help yourself work at a 10 instead of a 5?
Definitely having a mirror. I have a cheap wall mirror that I prop up for my workouts - it really is a game-changer. I'm all about form and Lauren's cues, so having the mirror is helpful to maintain proper form and for inspiration, like when I glimpse new muscle tone or notice how crazy sweaty I've gotten (TMI?).
If I'm feeling lower energy, I might drop down the weights or skip them to focus 100% on proper form. It feels mentally easier to keep going and is challenging in a different way. Or, I'll make sure I'm using heavier weights to up the burn during sculpting sections, for instance, if my cardio stamina is down. For me, it's really about knowing how I feel and what kind of movement will suit my mood and physical state.
Danielle W.
How long have you've been a Studio LB Member? How do you practice Studio LB?
I’ve been a Studio LB member since its inception, however, I’ve had two babies since then (two kids in three years) so I’ve stopped and started a bit. After my second child in April 2019, I was determined to get back into shape, so I started working out 4-5 days a week depending on what the week looks like. Lauren gave me weekly schedules made for me (which was awesome) and now I’ve been DIY for a few months now.
What are some of your tips to stay committed and self-motivate?
I have no idea how I stay motivated, there are so many days where I’d rather do anything than exercise. BUT I want to look my best and having two kids under three years old…I’ve got to keep my stamina at peak as much as possible. I’ve worked out through some of the lowest lows of my life this year and so many times I really just wanted to give up. But no matter what, when I’m done, it’s always worth it.
What are some of you tips to help yourself work at a 10 instead of a 5?
With my workouts the proof really is in the effort. I add 2 lb. ankle weights to almost every cardio + sculpt and lift heavy with most sculpt workouts. When I feel pain I always lean off the add-ons and focus on other areas. My biggest change came when I ripped my shirt off and started exercising in only a bra and leggings. I have so much puffiness still from my second (she’s 11 months) but I didn’t care - It forced me to suck in at the gym and keep my core engaged. I can almost see that line down my stomach even with some abdominal separation lingering. You get out what you put in…end of story.
5 Signs You Need Activation
A few signs that you need this trip of a lifetime…
You can’t remember the last time you had a girl’s trip.
Activation is a week of HIGH QUALITY girl time, and going away with other women is proven to be great for your health. Activation is a lot like your college days where you met new people, made new friends, let loose, and had fun!
When was the last time you got away with just the girls for a whole week? Or when was the last time you put yourself in a position to make a new group of friends? There’s nothing that creates instant bonds quite like laughing, sweating, exploring, breathing in mother nature’s beauty with women who lift you up. Let’s face it, girl time isn’t just an excuse to have fun, it’s good for the soul and something you should try to make time for at least once or twice per year.
You want to become healthy, strong, and look amazing right before Summer.
Activations are literally that…they get the ball rolling and keep it going. It’s one week where it’s all about YOU. As women, most of us are guilty of regularly putting the needs of others before our own. However, at some point we all need to hit that reset button and spend a little time focusing on us, so that we can be our best for everyone else in our lives. Activation lets you do just that.
You’ll explore a new place, experience culture outside of the US, slow down, relax at the beach, become stronger, pamper yourself, try new things, and meet new people. Best of all, you can enjoy the sunset with your feet in the sand and a fresh coconut or cocktail in hand and not even have to think about cooking dinner since there’s a chef taking care of everything for you.
You need a Smartphone intervention.
Eyes up, babe! Has your screen time reached epic levels? Do your wrist and thumbs hurt? How many times a day do you check your phone, email, talk to Alexa, etc.? Probably multiple times per hour. A 2018 Neilsen audience report found that American adults spend more than 11 hours per day interacting with media, and most of that happens on our Smartphones.
No, you aren’t totally disconnected on Activation unless you desire to be. It’s more like we’re untethered and balanced. I like to think of it as creating healthy digital boundaries where there’s no FOMO. Really, it’s the ultimate freedom.
You haven’t felt pure Joy in a while.
You know…that heart-bursting joy? There’s nothing that beats slow food, slow living, and spending time in nature getting sandy, salty, and sweaty. Everyone always mentions how they love playing all day and getting aligned with their circadian rhythms and going to bed EXHAUSTED at 8:30PM.
Incorporating the ocean into your daily life, feeling the warm sun on your skin, breathing in the fresh jungle air… it truly gives you life. That joy the main reason we escape the USA… it’s just not the same if you don’t leave your comfort zone. Spending time in nature stripped of the things you feel are life necessities is pure magic. It’s healing, inspiring, and refreshing. It may sound cliché, but it’s really as simple as the saying goes, don’t forget to stop and smell the flowers.
You don’t feel like you are your best self.
Activations have a way of helping you find your inner goddess and truly love yourself. It’s almost impossible to put into words and it’s really something that you have to experience to understand, but I’ll try my best to explain.
First off, it’s a week of working out and being pushed to new limits. You leave feeling infinitely stronger than you did before the trip and these results stay with you for the next 6+ months. Secondly, you spend that week letting go of schedules and the stress of your daily life, which allows the tension you normally carry melt away. On top of that, you’re surrounded by women who are there for the same reasons as you. There’s no competition, or catty-ness. Instead, it’s a week of having fun and lifting each other up. You leave with new friends, feeling completely empowered and accomplished. Finally, you come back super fit, sun-kissed and exploding with confidence ready to take on summer. You spend a week putting yourself first and it reminds you just how amazing YOU are.
The trip That Changed My Life....
In 2015, I went on my first retreat with Lauren. At the time, I was managing Lauren’s fitness studios in Philadelphia, and I considered myself a pretty healthy person. I worked out 3-4x per week, I ate “healthy”, and drank (probably too much) green juice. When Lauren, invited me on the fall retreat, I jumped at the opportunity. A trip to an exotic beach in Nicaragua?..for work?... umm F*** yeah!
But, as the excitement wore off, I started to become pretty freaking nervous. First off, I still had nightmares from a one hour beach class that I took with Lauren. I was so sore from working in the sand that I had to crawl down my apartment’s three flights of stairs b/c my legs literally gave out on me. I was definitely more of a “hide in the back corner and avoid classes that were too hard for me” kind of a person... so there was NO WAY I thought I could keep up and handle not one, but TWO of Lauren’s classes each day. Then there was also the food to worry about. I am a picky eater and I eat A LOT. What if I didn’t like anything, or worse what if this was some kind of fat camp and they only fed us 1000 calories a day? Finally, did I mention the retreat was totally sold out? This meant I’d not only be sharing a room, but ALSO sharing a bed with Lauren…god forbid I fart in my sleep while sharing a bed with my boss! So between embarrassing myself, starving and being the weak link I had some serious hesitations about this retreat. Luckily, Lauren purchased me a non-refundable ticket and I never had a chance to think about backing out.
I like to think of myself a traveler. I traveled a lot in my early 20’s, and still jump at any travel opportunity I get. I’ve had amazing trips and I’ve had some really really bad trips. Besides the personal things I worried about, Activation had all of the right ingredients for a great trip- beautiful beaches, yummy food, strong drinks, places to explore, new friends, lots of activities (hikes, kayaking, surf lessons, etc.). Yet, little did I know this trip would not only land on my list of amazing trips, but it would ACTUALLY change my life.
By the end of the retreat, I lost 6 or 7 inches, I made new friends with some amazing people, I watched the sunset on the beach with a cocktail in hand almost every night, I beat myself up in surf lessons, I got some sun (burn*), and ate dessert regularly. But what made this trip so different was how it made me feel. I came back feeling stronger, proud of myself and my body, and feeling so confident that I was walking around the streets of Philadelphia like I owned the place.
In one week, Lauren pushed me to reach a level of fitness that I never knew I even had the potential to achieve. We worked out twice a day. It was tough. I was never the first to finish an exercise. I was tired. I was sore. But, I never felt the urge to quit and I didn’t have to crawl down any stairs. Lauren had a way of tailoring all of the workouts to the group. She knew how to push us just enough without going too far.
I came home feeling inspired and motivated to maintain my strength and my results. I didn’t want this feeling to go away. My “healthy” diet, became healthier. I felt so much stronger, that I was able to push myself harder in my regular workouts. I even moved from the back row to the front row of class and stopped stalling every chance I got. And most importantly I ‘fell off the wagon” less frequently.
I’ve now been on three retreats with Lauren. I’ve lost over 20 inches, I’ve gained muscle and I’m stronger than I’ve ever been. If I had never gone on that first retreat, I don’t think I would have learned to work at my full potential. I certainly wouldn’t have ever been strong enough to film with Lauren. And I probably wouldn’t feel as great as I do on a daily basis. I will always be grateful I had this life changing opportunity. Thank you Lauren for pushing me to new limits!
The LB App
Have you tried the new Studio LB app yet? Members can access my weekly programs, lifestyle content, and the full workout library from anywhere and everywhere. The app is available on the App Store for iPhones and iPads. (Android is next on deck!).
Not a Studio LB member yet? Download the app and sample a few of my favorite workouts. No credit card is required, simply download and navigate to the Open Access workouts. To unlock what we're loving right now (The Weekly Program) become a Studio LB member.