Instructor review: Emily R at Flywheel Sports

Category:  Cardio

Target Zone:  Butt, Legs Location:  Rittenhouse, Main Line

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Chatty Cathy. This was one of my first observations about Emily and her Flywheel class. The woman randomly talks at a million miles per hour throughout class--not only entertaining, but endearing. Random tangents about her plans for that night, what a song reminds her of, or pretty much anything. Absolutely loved it...the level of chattiness brings more to the full experience and I found it cool that she can talk so comfortably during class. 
Shout Outs. There was some talk directed at certain people in the class. I love the connection that she makes with people in her class--made me jealous! Guess I need to sign up for more of her classes! 
Consistent. I've "flown" with Emily in both packed classes, and a private session, and she is consistent in both scenarios. The private session was only 12 people with several of those riders being newbies. Honestly, I thought it just wasn't going to be the same experience as she is with a full house. Not the case--she got up on the instructor stand and was screaming just as loud, if not louder...but that might have just been because I was front and center. 

The class. There were a bunch of pretty fast out of the saddle jogs, which I was really digging. Then we did a bunch of hills--mostly "40-40" hills, adding some forward and back choreography to really push to the max. A few 15-20, 100 rpm sprints, which felt good on the legs, terrible on the lungs. Arms were killer, a lot of the same moves repeated over and over again. BURN.  Music. She plays EVERY. single. kind. of music. LITERALLY. You will never get bored during a ride with Emily because she's playing everything from Miley to throwback 50 cent to country music. Excellent timing and loved the volume increase during a the tough pushes.  Check out her playlist this month here on philly.com. 

Thigh High at Lithe Method

Category:  Strength

Target Zone:  Legs, Butt Location:  Rittenhouse

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I wasn't sure what to expect for Thigh High class at Lithe Method, but I signed up anyway under the impression that I've liked every class I've ever been to at the Rittenhouse studio. I walked in and looked around at all of the veterans in the class, who had a Svelte stick, aka a 4-foot wooden bar, at their spot, so naturally I followed their lead and grabbed one. The music began, everyone stacked their hands towards the top of the Svelte stick, and it was 60 minutes of grueling leg exercises. The beginning of the class started off with a brief warm-up, but I quickly started to understand why the class is called Thigh High. For one of the series, we stood in stiletto, squatted all of the way down to the ground, and back up verrrrry slowly...for 3 sets. That's when the legs really started to burn (and shake) and the sweat started to fall to the ground. I loved the challenging lower body exercises, but was disappointed by the after thought of upper body at the end of class.  I know Thigh High is very focused on the lower half, but I would've liked at least five minutes towards the end to focus on the upper body. Overall, I left the class happy with a good sweat, feeling tight and toned!

Lithe is for Lovers

Category:  Cardio, Strength

Target Zone:  Total Body Location:  Olde City, Rittenhouse, Main Line

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What’s this all about? Lithe Method is an innovative, fun, and highly effective hour-long workout that burns mega calories through a mix of cardio, “cheer” inspired aerobics, and strength training exercises. Yeehaw! Using resistance bands (see below), a variety of props and your own body weight to tone and sculpt muscles quickly, while at the same time improving your cardiovascular stamina and endurance. Ok, so cheer inspired aerobics… What the heck is that you might ask? You kind of have to see for yourself, but my best attempt to describe it would be like jumping on your bed, dancing to your favorite song while no one is watching.. for a prolonged period of time. Important to note- dancing ability/cheer experience/any kind of rhythmic sense is 100% NOT necessary to get a great workout. All in all these classes are kind of like an awesome hybrid of all your more fundamental methods like pilates, barre, yoga, weights, and cardio—but with the Lithe spin on it, this workout takes them all to another level. And by another level, I mean you will pretty much walk out of class feeling like your butt should be completely tightened and toned- which makes it a win in my book. To be fair, just like any method you probably won’t wake up the next day looking like a new person, unfortunately, but if you stick with it and make Lithe a regular part of your regimen (as in go to class at least a couple of times a week, 3 or 4 would be ideal), you won’t have to wait long to see results. Bottom line? Time and money seriously well spent.

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Location. Convenience is key, but with Lithe the old “its too far away” excuse won’t fly because Lithe is everywhere. With studios in Rittenhouse (255 S. 17th St- 2nd floor), Olde City (219 Cuthbert St- 4th Floor), and on the Main Line (393 W. Lancaster Ave), you have no excuse not to pick the location nearest you and sign up!

Pampered. Who doesn’t to love be pampered? At Lithe you will be, starting with the Lithe employee who greets you as you walk in the door. This is especially helpful before the first class as you might be a little confused (like I was) when you see “The Medical Tower” on the side of the building. You are in the right place!  Once you are inside, the locker room is bright, airy, clean and they have plenty of space to de-layer and store your things. Essential when coming in from this freezing weather! Other fun extras: nice waiting area, incredible smelling essential oils, clean equipment, and delicious juices. Needless to say, I was swept off my feet.  

First class. Before taking any of the regular classes, a pre-requisite Lithe 101 must be completed. So if you’re anything like me, you’re first thought is probably: how annoying! But it’s actually not so bad—they teach you the basics and it’s less “scary” because everyone else is new too. Also don’t be fooled into thinking this will be an easy walk-through of a class, you will most definitely be getting a workout, so plan on a major sweat!

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Variety. The absolute best thing about Lithe is the assortment of classes they offer. Instructors are always switching up routines to make sure each class is special and unique. Don’t be overwhelmed by the number of different classes on the schedule-- Skinny Jeans, Pom, Armistice, High Waisted, Wings, Barlesque, and the list goes on. Try them all! You will not be bored and will wake up feeling soreness in muscles you didn't even know you had.

Do I need my pom-poms? Not physically no. As I said above, while the workout does incorporate some “cheerleading” aspects, it’s more about the total body cardio movements than the RA-RA-fight-team-fight atmosphere. That being said, be ready to do some high knees with your arms straight in the air (sans pom-poms and uniform). Trust me… If being the “cheer” type was a pre-req at Lithe, I would not be a part of the clientele!

Go Philly! Lithe founder Lauren Boggi opened her first studio in Philadelphia in 2005. Now with three studios that are bursting at the seams with devotees, she is spreading the Lithe brand to NYC and who knows, maybe beyond! I love that by going to Lithe I’m supporting a local Philadelphia start-up that is getting nationwide cred – go Lauren go!

SNOW DAY!

SNOW DAY!!!!! The universally anticipated, appreciated and celebrated occasion that immediately invokes memories of sledding, hot chocolate and pure happiness. What could be better?! The holiday almost requires comfort food, warm drinks, fireplaces, good books / movies, fun with friends, and if you’re anything like me… definitely a bottle (or two) of yummy red wine. By nature, these days generally get a healthy living “pass” since… It’s a snow day!! I get it and totally agree. However, what could be better than posting up on the couch, at the table, or in the bar, knowing it’s a snow day and you STILL did something to positively contribute to your fitness regimen.

No Gym Required. Let’s be honest, if the gym is more than 20 ft from your front door today, it will take a lot of discipline to get you there. No worries. Just do SOMETHING. Here are some thoughts.

Be Creative. Ok so maybe you don’t get in your scheduled 5 mile run today. There's a foot of snow on the ground… It’s ok! Improvise and remember that just moving in some capacity provides a benefit to your body. Roll out a yoga mat or towel, push your couch out of the way and you’ve created your own mini studio.

35 Minute Living Room Workout:

- 10 Minutes: Stretch. Wake up your muscles slowly. Listen to your body and give everything time to warm up. Your muscles know its a snow day too!

- 15 Minutes: Cardio Intervals. 1 minute on, 30 seconds off (then repeat the circuit)

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1) Walking Plank: Get yourself into push up position. Slow and controlled, lift your right hand and left leg, keeping both straight and tight. Release and switch to the other side. Continue to alternate and remember to keep that core tight!

2) Standing Mountain Climbers. No time for vanity when there’s a workout to be done. Although I am yet to see a graceful looking standing mountain climber (feel free to prove me wrong), this one is a killer. Standing tall, reach up with your right hand while lifting your left knee in towards your chest, as if you are climbing an imaginary ladder. Alternate and pick up the pace, this one is for speed.

3) Side Lunge with Leg Lift. Start with your feet together, step out into a wide stance bending your right leg. Get that butt down and touch your foot with both hands while simultaneously lifting your left toes off of the ground. Come back to center and do the same over to the left side (lifting right toes). Try to keep a steady pace.

4) Burpees. Start in a standing position. Lean forward putting both hands on the ground, step or jump both feet back so you are in a push-up position. (Optional— Add a push-up here). Jump both feet back up to your hands and stand back up. Continue this way and pick up the pace!!

5) Tricep Dips. Find a chair, couch, or any hard and stable surface. Sit on the edge and place your hands, facing forwards on either side of your butt. Walk your legs out so that your knees are at a 90 degree angle over your ankles and slide your butt forward off of the seat. Lower yourself down so that your elbows are now at a 90 degree angle and push up. Dip away and feel the burn in those triceps.

- 10 Minutes: Cool Down Stretch

The Non "Workout" Workouts

Shoveling. Necessary AND a great workout! Not only will you get some major brownie points but you’ll burn some major calories as well. Spend an hour shoveling your driveway / sidewalk / walkway and you will feel even more deserving of that indulgent lunch (which we all know is a must on a snowy day).

Sledding. You know you want to go. Let your inner kid shine and grab the sleds, hit the hills, and work for that hot toddy that you’ve been thinking about ever since you heard there was a snow storm brewing. You’ll have so much fun on the ride down that you won’t even realize you are actually doing wind sprints to get back to the top of the hill… over and over again. (Looking for a hill in the city — try to Art Museum steps!!)