• A Dozen Fitness Tips For Your Busy Work Week

    Hi Everyone!

    _MG_0282Be honest. How many hours a day do you spend sitting?

    With people saying, “sitting is the new smoking,” we have to take a stand and change this unhealthy habit!

    Prolonged periods of immobility can be detrimental to our health. When slammed with work, however, it can be difficult to find that extra time to move our bodies. Thankfully, I’m here to save your work day with some creative ways to get your blood flowing. Best of all, these little activities are so simple that they’ll blend effortlessly into your daily routines.

    Here are 12 ways to secretly work on your body while at work.

    1. _MG_0279Ditch the elevator. Instead of taking a quick ride up to your desk, get your heart rate up by taking the stairs whenever possible.
    2. Skip the email. What? Less emails? YES! Take a trip over to your co-worker’s desk to explain a task or idea. A little face time doesn’t hurt!
    3. Squeeze. Yes, squeeze your muscles. Select a muscle group, squeeze and hold it for 10-15 seconds, then let the tension go. My favorite muscle group to squeeze is my inner thighs. I press my knees together, squeeze, and repeat up to 15 times.
    4. Tap your toes. Get those twinkle toes moving under your desk. Have fun with this–two feet together, alternate left/right, quick taps and slow taps. You are a tap master. Make it even more fun and “draw” the whole alphabet with your legs.
    5. _MG_0283Bathroom JacksNo one in the bathroom with you? Great! Do 10 jumping jacks before walking back into the office.
    6. Take your meeting on the road. No, really! Try to walk and talk with your coworkers. Take your next meeting outside. Not only will you get your blood flowing, but you will also get a healthy dose of vitamin D.
    7. Tension be gone. Shrug your shoulders up to ears and release them. Add tension on the way up and release the tension on the way down.
    8. Activate your core. Lean back in your chair at a 45 degree angle, engage your core, and lift both feet slightly off the floor.
    9. _MG_0295Don’t sit, squat! Hover right over your chair so it looks like you are sitting. Joke’s on your coworkers! You are getting that extra burn without making a scene.
    10. Hips don’t lie. Sitting for a long period of time can wear on your hips. A) Sit back in your chair B) Bring your right food over your left knee C) Place your left foot on the edge of your chair D) Lean your body weight into your left heel. Then, switch legs and repeat.
    11. Get up, stand up! I challenge you: for every 30 minutes you are sitting, stand for 5! Whether you are walking around the office for 5 minutes, or just standing getting work done at your desk.
    12. Stretch. Whenever you can, just stretch!

    Long story short–keep your body moving ALL DAY LONG!

    Follow me this week as I stop by a few offices in NYC and bring these tips to life.

    Peace & Love,

    Emily Burkhardt

  • 12 Questions We Had to Ask Kayla Itsines


    Hi Guys! I recently got the chance to ask Kayla Itsines, Instagram’s fitness superstar, a couple crazy questions. I may or may not have fangirled ?

    1. We noticed you head tilt a lot in your photos. Where did you pick this up? Do you have a “better” or “preferred” side? I personally like the left side of my face. Ha!

    Haha! Really?! I haven’t noticed this! I’m definitely going to pick up on this from now on though!

    2. What is your least favorite exercise move?

    I don’t really have a least favorite exercise move, but I do love burpees! Commandos might be my least favorite?

    3. If you had to choose between something greasy and delicious and something super heathy and nutritious for your last meal on earth, which way would you go?

    Definitely the healthy and nutritious option! I actually find those foods to be delicious! Deep fried and greasy foods tend to make me feel sick so I’ll go the healthier route any day. This can still include a big bowl of pasta with a tomato-based sauce or a healthy homemade burger!

    4. What’s your favorite botched pronunciation of your last name?

    “Its-fitness.” I think it’s hilarious!

    cc21d40b-4f6a-42f7-ad54-5bb6091d0964 copy5. How many days a week do you eat mango? What’s the most creative way you eat of cook it? I’m so jealous because I’m allergic!

    Oh no! I’m so sorry you’re allergic! If I could, I would eat it every day! I always make sure to have a large variety of foods in my diet so I don’t eat mango every day, but if I could, I definitely would! I actually eat it in the simplest way. Here, let me show you a photo!

    6. Are we ever going to see your own line of non-itchy workout tights?

    I love that you know this about me! I can’t give a way too much, but I would love to work on creating my own activewear line!

    7. How do you choose which before-and-after picture to share on your Instagram? So many people tag you in their progress photos. It must be tough to pick!

    I know! I love reading the girls’ inspirational stories. It is so tough to pick! I don’t necessarily “choose” between any transformations. When I read an amazing story or see an inspirational transformation, I always want to share it with my followers. I just upload those pictures next!

    8. Finish this sentence: “A day without exercise is a day…

    …I’m spending on rest and recovery! I believe it’s so important to listen to your body and to rest when needed. I always try to do at least one rehabilitation session a week where I spend my time stretching and foam rolling. I also love to relax and take a hot bath.

    9. Do you follow the Sweat with Kayla program day-to-day or do you modify your own workouts? Do you do multiple workouts a day?

    Yes, of course I follow my Sweat With Kayla app. I train exactly the same way BBG girls do. I complete three to four of my 28-minute resistance training sessions a week and alternate LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training) the remaining days. I also try to fit in at least one rehabilitation session a week.

    10. How do you keep your tennis shoes so clean?

    Haha! I am such a clean person! I actually put my shoes in the washing machine to make sure they stay white. I’m not really fussing about anything, but I do love white shoes! I actually feel my style isn’t great when it comes to putting an outfit together. I like to think that my white shoes help balance everything out.

    11. As a child, what did you want to be when you grew up?

    I always wanted to help people and be involved in some form of sports. That’s why I decided to study PE (Physical Education) teaching. I deferred from university to focus on my personal training course at the Australian Institute of Fitness and I guess I never looked back! I know it sounds cliché, but I feel so blessed to be able to turn my passion into a career.

    12. Last question! What is next for you?

    I have so many exciting projects that I’m working on for the BBG community including new products and updates to my app so that the girls will always have access to the best product possible.

  • The Couple That Sweats Together, Stays Together!

    Hi Everyone!

    Love is love is love is love, so why not fall in love while sweating together?

    My other half, Zach, and I love to sweat as a team. It makes us feel more connected because we enjoy helping each other achieve the goals we set for ourselves. Our biggest accomplishments, both emotional and physical, are realized when we encourage each other to try new moves, activities, and workouts. To avoid an otherwise normal and boring routine, dare your partner to get out of his or her comfort zone! You’ll see positive results in your relationship and respective bodies.

    They say, “The couple that sweats together, stays together.”

    There’s no time like the present to replace that ice-cream trip with a trip to the gym. Once you and your partner realize the bedroom isn’t the only place to get sweaty palms, hearts racing, and a mutual shortness of breath, the two of you will be amazed by how intimate a 30-minute workout can be.

    Make sure to take those 15-30 second breaks, in-between activities, to bring your heart rates down, if you need them!

    Here’s the workout:

    30 Minute Couple’s Cardio


    Lateral Shuffle

    Get your muscles warmed up and hearts pumping right off the bat. Face each other, get down low, and shuffle back and forth in unison.

    60 seconds

    _MG_0159Jumping Jacks with Toe Taps

    Your standard jumping jacks with a little tap of love. Alternate tapping your partner’s foot as you raise your arms in the air.

    60 Seconds


    While one partner is lying down on his back for sit-ups, the other partner is holding his feet doing push-ups.

    45 seconds and switch. Repeat 2x.

    _MG_0185Jump Squat Plank Switch

    One partner is holding a plank, while the other partner is jumps over his plank into a squat.

    45 seconds and switch. Repeat 2x.

    _MG_0192Glute Raises

    Find a true connection with your partner by placing your feet against each other’s. Feet are connected and legs are at 90 degrees. Apply pressure and raise your booty off the floor.

    60 seconds

    _MG_0199Wall Sit/High Knees

    Find a wall. One partner goes into a wall sit with his hands straight out, parallel to the floor. The other partner goes into high knees, bringing her knees above her partner’s hands.

    45 seconds and switch. Repeat 2x.

    _MG_0208Plank and Army Crawls

    One partner starts in a full plank while the other partner army crawls under his plank. Once she is done with her army crawl, she gets right into a plank and her partner runs around and army crawls through. Continue to rotate until the 60 seconds is up.

    60 seconds

    _MG_0224Climb and Crunch

    One person is on the ground for crunches while her partner holds onto her knees. Once ready, she starts the crunches and her partner starts his mountain climbers using her knees for balance.

    45 seconds and switch. Repeat 2x.

    _MG_0235Plank Up & Down with High Five

    Alternate from high to low plank with a high-five to your partner in-between.

    45 seconds on – 15 sec rest. Repeat 2x.

    _MG_0236Core Twist and Pass

    Russian twists with a twist!? Grab a weight and pass it to your partner as you both go side-to-side. The weight will go in a full circle. Switch directions for the second round.

    45 seconds. Repeat 2x.

    _MG_0245Partner Burpees

    Start by standing face-to-face, then, hit the ground, kick your feet out, complete a push-up, bring your knees in, and jump back up. Finish each burpee with a high-five.

    60 seconds

    _MG_0247Partner Plank

    End with this, trust me. One partner is down in a plank while the other partner planks on top in the opposite direction (feet on back, hands on ankles). Finish this workout by feeling connected in more ways than one.

    60 seconds

    Workout complete!

    You are officially high on love. Don’t forget to stretch together to end on the right note!


    I will be using these moves all week long. Follow me to see them in action!

    Peace & Love,

    Emily Burkhardt


  • Here Are Four On-The-Go Workouts You Have to Try!

    Hi Everyone!

    Time to hit the ground running with a few on-the-go workouts!

    Crazy work schedule? Traveling around the world? At the beach drinking rosé with friends? Or just a master of excuses for why you don’t have time to workout?

    Don’t worry! I have the perfect solution. I created four 15-minute workouts that will get your heart pumping and muscles burning. All you need to do is find 15 minutes in your day to dedicate to your body.

    Wait…15 minutes to a quick endorphin high? SIGN ME UP!

    With just a park bench and a smile, you can sky rocket your heart rate with my arm, leg, booty, core, or HIIT workout. The possibilities and combinations of mixing and matching all four routines for a 15, 30, 45 or full 60-minute workout are endless. YOU pick what you want work on to look and feel amazing!


    On-The-Go Legs and Booty Workout

    20 Walking Lunges (10 each leg)
    20 Jump Squats
    40 Donkey Kicks (20 each leg)
    20 Side Lunges (10 each leg)
    40 Bridges
    40 Fire Hydrants (20 each leg)
    40 Single Leg Lifts (20 each leg)
    Repeat 2X

    On-The-Go Arms and Abs Workout

    30 Bicycle
    10 Push-Ups
    30 Mountain Climbers
    10 Tricep Dips
    30 Russian Twists
    5 Burpees
    30 Bird Dogs (15 each side)
    1 Minute Plank Up-Downs
    Repeat 2x

    On-The-Go Bench Workout

    15 Two-foot jumps
    10 Tricep dips
    30 Mountain Climbers
    30 Step Up with Knee Raise (15 each leg)
    10 Incline push-ups
    15 V-sit Crunches
    30 Single Leg Lifts (15 each leg)
    Repeat 3x

    On-The-Go HIIT Workout

    45 Seconds – Jumping Jacks
    Rest 15 Seconds
    45 Seconds – Squat Jumps
    Rest 15 Seconds
    45 Seconds – Mountain Climbers
    Rest 15 Seconds
    45 Seconds – Burpees
    Rest 15 Seconds
    45 Seconds – Lunge Jumps
    Rest 15 Seconds
    Repeat 3X

    I know I will be busting out a few of these workouts this week. Follow me for more tips along the way!

    What are you waiting for?! Get up, get out, and go work up a sweat!

    Peace & Love,

    Emily Burkhardt

  • Hi! My Name Is Emily and I’m Your New Trainer!

    Hi Everyone!

    My name is Emily Burkhardt and I am beyond excited to be joining TheLoDown team.

    Every week, from now until however long you’ll have me, I’ll be sharing with you some of my favorite exercise tips. But, before we get started, I’d like to tell you a little more about my life and fitness journey!

    Right now, I’m a certified personal trainer, an instructor at both Flywheel Sports and Beebe’s Buttcamp, and a brand ambassador for Lululemon and On-Running.

    My journey includes a lot of different jobs and experiences that have all brought me to this point in my life. The one thing that has always remained constant, however, is my desire to wake up in the morning and inspire others. In fact, I think of my mission as my true “job” in life and it brings me so much joy to be able to do it on a daily basis.

    When I am not in the studio or with my clients, I am traveling with my other half, Zach, finding live music to dance to, being a foodie, or training for my next marathon.

    Before jumping into the adult fitness world, I worked with children whose ages ranged anywhere from six weeks to six years old. It was while working with them that I learned the importance of muscles and kinetic energy in relation to the human body.

    You’ll often hear me say:

    Get yourself to class and I will take care of you from there.

    I think that statement really embodies my vision for everyone to make progress collectively instead of individually. Making people smile, regardless their age, is also another goal of mine. Setting this daily intention has allowed me to create a massive amount of positive energy that I bring to all my classes and client sessions.

    Screen Shot 2016-08-05 at 1.10.41 PMJust in case you couldn’t already tell, I’m super excited to see where we all go next! I get that for some of you, the general idea of staying fit may be more or less a chore or unwanted task, but I want to flip those feelings upside down and make fitness fun!

    If you promise to step outside your comfort zone, I’ll promise to always keep the workouts fresh and full of energy.

    Let’s all live a fun, fit life together!

    Peace & Love,


  • Outdoor Voices: Dipped Warmup Legging

    1_d08378c7-653d-42dc-9a25-4eefe8310afb_1024x1024We’re big fans of Outdoor Voices here at TheLoDown. Not only is the Soho store right around the corner, but we love their color blocking, cozy fabrics, and understated style.

    Today In Review we’ve decided to give their Dipped Warmup Legging a test run based on four important factors: style, quality, affordability, and how well they soak up sweat.  We took them out for a test jog along the West Side Highway as we sped down towards the Brookfield Place Equinox for a Sweat with Kayla “Resistance” work-out.
    Running in them was a delight: the fabric is soft and moveable, and doesn’t bunch up in weird places.  Burpees made the cut as well as the waist band didn’t move all around through all the jumping up and down.

    They’re of course stylish – we score them at 100 for that, obviously.  They do a decent job of masking butt sweat too.  The pants changed color a little in the areas we were really sweaty but nothing super noticeable or embarrassing.  You could grab a smoothie with a pal afterwards without feeling like you needed to change.

    1_01ed9558-ff07-4c3c-b299-9c0798881133_1024x1024The color options are nice here too, for those that like to collect leggings (I certainly do).  The Dipped Warmup Legging comes in 7 color options and are sizes XS-L.

    The only issue we raise: the price.  We know most luxury tights are around the $100 mark these days, but we wish they were a bit more affordable….simply because we want them in every single color.

    Outdoor Voices is located at 199 Lafayette Street in Soho & 606 Blanco Street in Austin, TX.

  • TheLoDown