Fitness  /  

Apr 04, 2018

How Lauren Roxburgh Can Transform Your Body with a Foam Roller

  • Name: Lauren Roxburgh
  • Company: Be Aligned for Life
  • City: Los Angeles, California

Whether you were hooked at ‘transform your body’ or you know Lauren Roxburgh as ‘Lo’, you’re in for a real treat today. Also called ‘The Body Whisperer’, Lauren created her Taller, Slimmer, Younger program to help clients achieve exactly what its name claims… and yes, the main ingredient is a foam roller. If you’re out there saying “What? How?” she’s happy to divulge her secrets here, below; from how she followed her bliss and how it has led her – and her roller- to amass a cult following (celebs included), to her best tips for sneaking in a workout and getting fit for your next big event.

Tell us a little bit about you! Where did you start your career?

My wellness journey began at a young age, I was an All American swimmer and a collegiate water polo player and despite being incredibly fit by some measures, I was eating a diet that didn’t work for me, my body was in pain, bulky, compressed and inflexible and not only was my body out of balance, but so was my spirit and ultimately my life.

This experience was exacerbated when my mother was diagnosed with breast cancer and I was nudged to start doing the work of looking within.  I knew there had to be a better way to find true health, happiness and a balanced body. Not the sort of health that is dictated by an arbitrary number on a scale, but the kind of health where , you feel amazing inside and out and your body is glowing and functioning at its peak and is pain free, balanced, graceful, flexible and able to take on whatever you choose to do physically, emotionally and mentally.

More importantly, the sort of health where you are happy, grounded, productive and able to ride the waves of life, learn and grow while withstanding the stresses of our increasingly busy modern lives. Needless to say, I’ve had a lifelong interest in wellness and holistic fitness which led me to study many different techniques – nutrition, physiology, Classical Pilates, yoga, and Structural Integration which is focused on fascia and getting the body into correct alignment in all aspects.

Based on my research, education and knowledge simply put, I’ve created a holistic formula that blends aspects of all of these to not just get you in shape but to transform and attune your entire body, mind, spirit and ultimately your life.

You’ve developed such an amazing program with your foam roller workouts! Why foam rolling?

For so many years I have been using the roller as my own massage therapist and also as my personal trainer and it’s giving me the most amazing results time and time again. Then, I started teaching my class and giving my private clients homework on the roller every time they came to see me which is ultimately how my method came to be.

You see, the foam roller is the ideal tool to help you heal and hydrate your fascia. The easiest way to explain how rolling works is to think about a rolling pin rolling out dough. When you put weight on the foam roller, the pressure you feel as you move over the roller is working your tissue, smoothing it out and wringing out toxins and scar tissue that build up in the fascia. This also helps to oxygenate the blood, hydrate the connective tissues, lubricates the joints and reduces inflammation in the body, all while increasing flexibility and range of motion, which helps your body build longer, leaner and stronger muscles. When done correctly, rolling can improve the connection to core muscles which tend to lose connectivity as we age and it helps stimulate the lymphatic system to help flush toxins and fat while also boosting immunity.

Many people have seen foam rollers lying around their gym and the common misconception is that they are just something runners use to roll out IT Bands or tight hamstrings. But the foam roller can be so much more than that. I’ve spent years developing moves on the roller that effectively mimic many of the exercises in Pilates that require large and expensive equipment like a Reformer or a Cadillac. Like Pilates, you can use the roller to get a full body workout that really activates and works the sexy and functional intrinsic and core muscles. It might not be a cardio workout per se, but trust me when I say you’ll get a sweat on if you follow my roller workouts! And don’t worry, I got you covered for cardio as well with my rebounding workouts, more on this later.

People often ask me which foam roller I recommend. Any medium density roller will work as long as it’s not painful for you. But many people use rollers that are too hard and painful so I developed my own roller, the LoRox Aligned roller, that I researched until I found a foam that is the perfect density for almost everyone.

You’ve worked with so many people, including celebs, to get in their best shape. How did you land your first celebrity client?

Well, ultimately I was following my bliss, listening to my gut studying and researching the human being on all levels and that led my to connecting to my gift. I’m a huge believer in the law of attraction and this is how I was referred clients like Lebron James and Gwyneth Paltrow. It honestly happened word of mouth; they were looking for a specific expertise and I fit the ticket.

How did you balance your business, taking clients, AND developing & writing Taller, Slimmer, Younger?

I use the following checklist to maintain balance in my daily life:

– Write a daily TO-DO list and check it off as I get it done (and most importantly I don’t stress it too much if it all doesn’t get done!)
– Stay in an attitude of gratitude.
– Recharge and de-stress throughout the day by taking deep, expansive breaths to calm my nervous system. This is a grounding exercise that keeps me a “rest and digest” state of being and brings me into in the present.
– Stay hydrated, ideally with alkaline water.
– Eat LOTS of fiber to stabilize blood sugar—mostly avocados and beans.
– Drink loose-leaf green tea.
– A five-minute bounce on the rebounder.
– A quick travel roller session can and give you a boost of energy at any point in the day!

What does your daily routine look like? Do you have any tips for fitting a workout into a busy schedule?

I wake up around 6:30 or 7 AM and meditate for 5 to 10 minutes. After that, I drink an 8-ounce glass of alkaline water with fresh lemon from our garden. Then my hubby makes us coffee and we hang with the kiddos for a bit in bed. Next, it’s 6 to 8 ounces of pure organic celery juice or another juice blend—usually beets, apples, lemons, and oranges.

I make breakfast for the kiddos and a smoothie full of fiber, greens, and fats like MCT oil, protein, or Paleo Pro Bone Broth Collagen powder. Then—assuming I don’t have to race out the door to see a client or have a meeting—I head to my quick and effective Detox Flush sequence of Dry Brushing, rolling, and rebounding. I do a quick infrared sauna session then drink my charcoal lemonade and jump in the shower and get on with my day feeling clear, grounded and revitalized.

You discuss Fascia a lot in terms of food and fitness – can you explain what fascia is and why it’s important?

Fascia is a thin layer of connective tissue that lies under the skin and wraps every muscle and organ in the body. Ever cut into a piece of raw chicken or steak and seen that thin white, filmy layer? That’s fascia. Fascia is like a thin cling wrap-like layer that lies like a webbing between the skin and the muscles. It wraps around the entire body and every individual muscle and organ! It also connects the muscles to the joints and bones. The thing is Fascia is responsible for the shape of our bodies

Fascia is also where our nerves and lymph nodes lie –

Let’s talk about the lymphatic system and its relationship to the fascial matrix. –

Did you know that lymph nodes live within the fascia matrix between the skin and the muscles where all your beautiful blood flows through your veins? This is why the health of your fascia affects the functioning of the lymph system and your ability be healthy, glow and lose weight or maintain a healthy weight! Lymph is the body’s ‘garbage disposal’, filtering out toxins in a way that is vital for immunity, optimal health and weight loss. Your fascia needs to be smooth, supple, hydrated and flexible to properly move the lymph and flush the body of toxins.

When fascia loses its suppleness and resilience or dries up like a sponge it gets thick and tight and this pulls the body out of alignment, compresses the organs and lungs which decreases the effectiveness of our breathing and restricts the lymph which allows toxins, energy and tension to be trapped in the system. Keeping your fascia healthy, hydrated and malleable is key for flushing waste from the body, releasing stress, decreasing cellulite and keeping excess weight off.

Western medicine has only recently begun to recognize the role of fascia in the body, which is why terms like “myofascial release” are now buzzwords in the fitness industry.

In a healthy state, fascia is smooth, flexible and fluid. However, emotional trauma, injuries, inflammation, surgeries, poor posture, repetitive strains or even just the effects of gravity can all cause the fascia to become damaged. Adhesions form within the stuck and blocked fascial tissue like snags in a sweater, making our bodies feel heavy, brittle and run down. Think of a sponge that has dried up and gotten brittle and stiff. Add water (hydration) to the sponge and it becomes supple, flexible and essentially more ‘youthful’ again.

Our fascia has self-healing abilities. When you get your body and mind into correct alignment and restore and hydrate your fascia, you will build healthier tone in the body, grow up to an inch in height and release stress from your system.

For brides, or anyone, looking to get in shape for the big day or event, what regular steps should they be taking a few months or weeks out?

Self-care is essential! Be present. Unplug. Meditate. Breathe. Listen to your gut. Learn to say NO to things that don’t feel good and yes to the things that do. My message is all about alignment—as I say, when you align your body, you align your life. When you tune in to the physical, it can be a bridge to the emotional and spiritual self, where our truth lives. When we get our physical bodies into the correct alignment, we often find other things in our life also come into alignment as well.

I also believe that stress is a reaction and we do have the choice of how to react or respond to anything in life. A big one for me and for my clients is becoming aware of the pelvic floor, which for many can be an area of subconscious “clutching” or tension, which can come from our desire to be in control of everything.

I’m a huge fan of the foam roller—so much that I created my own model! Aside from helping heal your body by lubricating the fascia to get your body back into alignment, a good rolling program will help you spend more time in a state I like to call “rest and digest” (as opposed to the stressed-out state of “fight or flight.”) Rolling balances your parasympathetic nervous system to improve your digestion, boost your metabolism and give you a sense of calm presence. Balance is the key to unlocking your body’s true potential to heal itself and manage stress with more efficiency.

We’ve been able to try out your Taller, Slimmer, Younger program and love it! Can you tell readers who are interested in taking that next step a little bit of what they can expect?

This Program is based on my best-selling book of the same name – but, because so many readers asked for more detail, I’ve taken the information to a completely new level in the TSY Transformation Program with 10 comprehensive video workouts, a Meal Plan, a beautifying ‘Fascia Food’ recipe book, a Detox Flush Protocol and an online community that are all going to help you change your body and your life over a 10 week period.

What is your best advice for someone who is new to the game and would like to start living a healthier lifestyle?

Wellness is a natural state of being for a human. It’s our birthright to be well and live well. If someone is not feeling “well” it’s hardly surprising—we have a ton of pressures and stresses coming at us every day. Just start on your path to true wellness by making small, sustainable changes.

I love the saying “an ounce of prevention is worth a pound of cure.” Wellness also does not mean deprivation and it’s not all or nothing. It’s actually about being in the flow, connected and aware on all levels.

What is the most rewarding part about what you do?

I get to witness miracles everyday. I’m honored to see the most incredible breakthroughs and see people become empowered in their bodies and lives. It’s truly a gift!

Besides regular foam rolling workouts, can you leave us with a few of your beauty secrets?

– 8 Hours of sleep
– SEX
– Hydration
– Avocados
– Vintner’s Daughter Face oil
– Dry Brushing
– Goop Insta Facial
– I also love getting Microcurrent for the face and body. It electrically reboots your system and lifts and heals everything while boosting your immunity.
– I also regularly get acupuncture and I love Ayurveda healing treatments.

Quick ?'s

If you could live anywhere in the world:  

Italy

Monday Morning pick-me-up:  

Coffee

When you want to go to a workout class you go to:  

GST or Classical Pilates

Favorite Snack:  

Macadamia Nuts
  • Kelly

    Such great tips!!

  • Maddy

    Love the life-balance checklist! So practical!

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