Golden Milk Recipe

I started reading about the health benefits of turmeric after my dog, Fenway, was diagnosed with cancer. After trying radiation and steroids, we decided to look at diet changes to get rid of it. Turmeric has been shown to reduce tumor size, and kill cancer cells so it was worth a shot. So far, we’ve been using it for two weeks, and have been really seeing a difference.

Since starting Fenway on the turmeric, I’ve been looking at ways to incorporate it into my diet as well. It’s packed with antioxidant and anti-inflammatory properties meaning it can be used for pain relief, colds, coughs, and more. As many of you know, I have been battling a cough since January, so I’m willing to try anything. I’ve been hearing a lot about a turmeric based drink called golden milk, so I decided to finally give it a try. After many trial and errors, I have finally found the perfect recipe. I was pleasantly surprised by how delicious it was. I could literally drink it all day! I know some people prefer to make a paste, and use it throughout the week, but I found it much easier just to make the milk, and just heat it up as needed. It can be saved for up to 5 days.

I would say it tastes similar to a chai tea. You can drink it on its own, or add it to other teas. Try it out, and let me know what you think!

Golden Milk

1 cup unsweetened coconut milk or almond milk

1 cinnamon stick

1 (1 inch piece of turmeric)

1 (1/2) inch piece of ginger

Pinch of pepper

1 tablespoon honey

1 tablespoon of coconut oil

Whisk the first 5 ingredients together, and bring to a boil. Let simmer for at least 10 minutes. Mix in honey and coconut oil, and drink right away. If storing for later, do not add the honey and coconut oil until you’re ready to drink.

5 Tips For A Fit Pregnancy

1. Plan ahead. If you’re trying to get pregnant, make sure you are at a healthy weight and are regularly exercising first so you can continue your regimen while pregnant. A lot of people will start working out after they get pregnant which is not recommended.

2. Stay on track. Try to weigh yourself weekly to make sure you are not gaining too much or too little. You can enter your weight and number of weeks pregnant into a pregnancy weight gain calculator to see what your target range should be.

3. Stay active. It can be tough to stay active when you are pregnant because building a tiny human is exhausting. But, the thing is you actually have more energy when you work out. One thing that kept me going was knowing that at some point I would have to stop or slow down, so I wanted to make sure I took advantage of being able to work out as much as possible while I still could before the end of the pregnancy. Although as it turned out, I worked out until the very end (37 weeks on November 4th)!

4. Load up on fruits and veggies. When I wasn’t pregnant, I would skip a meal if I had sugary or fattening foods to make up for the calories that I was consuming, but when you are pregnant, you need as many nutrients as possible. Try to add fruits and veggies wherever you can, even if you are not hungry. It will help give you energy, and make you feel better overall.

5. Relax. It’s so easy to get caught up in the stress of changes happening in your body and lifestyle. Try to keep stress at bay by meditating, doing yoga, getting massages, etc. Luckily for my wallet, one of my favorite ways to relax was to take my dogs for walks on the beach.

Top 3 Healthy Pumpkin Recipes!

I hope everyone had a fun Halloween! This year I was happy to stay in and give out candy. It was so fun seeing all the trick or treaters in their cute costumes. They loved being greeted by my two little fur balls who were dressed up as a spider and a devil. I was a Richard Simmons “Sweatin’ to the Oldies” participant!

As you guys can tell from my instagram ( photos lately, my favorite thing about Fall is Pumpkin! It’s delicious, low fat and good for your skin, eyes, and mood! These recipes are tried and true, and are my favorite Fall staples because they are delicious, super healthy, and can easily be made ahead!

1. Pumpkin Carrot Soup

My favorite Fall soup is this vitamin-packed Pumpkin Carrot Soup! I like to make a double batch for quick lunch and dinner options during the week!


1 cup pumpkin puree

4 cups chicken (or veg) broth

2 cups chopped carrots

1/4 cup chives

3/4 chopped yellow onion

2 cloves minced garlic

1 tbsp paprika

Cook onion in coconut or olive oil until translucent, add garlic & paprika. Cook for a few minutes then add pumpkin purée, chicken (or veg) broth, chopped carrots, cup chives. Cook until carrots are soft, then purée in blender. Wait until the soup cools down a bit before blending (trust me!). Add salt and pepper to taste. I added pumpkin seeds on top!

2. Pumpkin Pie Dip

This is officially my new favorite snack! It’s a perfect dip for apples, and also can be mixed in with your greek yogurt for breakfast!


1/2 cup almond butter

1 can pumpkin

1/4 cup maple syrup

1 tsp vanilla

1/2 tsp pumpkin pie spice

Throw everything into a blender or food processer, and blend until smooth!

3. Pumpkin Hummus

I think this might be my favorite hummus to make. Roasting the garlic makes it a little less intense so that it doesn’t overpower the pumpkin. I also sometimes like to make it more sweet than savory. You can do that by cutting out the lemon juice, cumin, tahini, and paprika and adding 2 tbsp of maple syrup instead. A great option if you’re out of some of the ingredients. So yummy!

4 cloves roasted garlic*

2 tbsp olive oil

1 can chickpeas

2/3 cup of pumpkin puree

1/2 tsp finely minced fresh rosemary

1/2 tsp cumin

1 tsp lemon juice

1 tbsp tahini



Put everything into a blender or food processer and blend until smooth. Add water to desired consistency, and add salt to taste. Top with olive oil and paprika before serving.

*Roasting garlic is super easy. You can wrap it in foil and bake it at 400°F for 35-40 minutes. Or you can simmer the cloves in olive oil for 15-20 minutes until it turns golden brown.

I hope you enjoy these delicious fall treats! Try them, and let me know what you think on facebook, instagram, or twitter:




Sunset Beach Barre Workout – Part Two!

Loving all the feedback on the first video of the Sunset Barre workout that I uploaded to YouTube yesterday:

Hope you guys aren’t too sore! The 2nd video is all about abs, glutes, inner and outer thighs! Try this right after the first video or on its own. It would also be great after a run! Part 2 is here:

Again, I would like to thank the beautiful girls in this video who made this possible, as well as the ones on the other side if the camera mirroring out moves: Natasha Pedro-Petty, Caitlin Jean, Jillian Benson, Sarah Dias, Sharika Thomas, Stephanie Law, Sacha Kessaram, Lea Kessaram, Lyndsay Forrest, Laura Farge-Lowe, and Alicia DeSilva! I would also like to thank Lara Smith of LDS Multimedia for putting it all together!

It was so fun making this video on beautiful Grape Bay Beach, Bermuda. The sunset was absolutely stunning!

Try this killer workout, and let me know how you did on Instagram, Twitter, or Facebook!


Sunset Beach Barre Workout!

The first video of the Sunset Barre workout is up on YouTube:
This is a killer workout designed to lift the seat, tone your arms, and slim the thighs and waistline! The best part is that you do not need any equipment at all! My classes love doing this particular routine because it really gets your heart rate up and makes you sweat! This is your no excuses workout because you can do this in your living room, dorm room, hotel, or anywhere where you have some space to move around!

I would like to thank the beautiful girls in this video who made this possible, as well as the ones on the other side if the camera mirroring out moves: Natasha Pedro-Petty, Caitlin Jean, Jillian Benson, Sarah Dias, Sharika Thomas, Stephanie Law, Sacha Kessaram, Lea Kessaram, Lyndsay Forrest, Laura Farge-Lowe, and Alicia DeSilva! I would also like to thank Lara Smith of LDS Multimedia for putting it all together!

It was so fun making this video on beautiful Grape Bay Beach, Bermuda. The sunset was absolutely stunning!

Try this killer workout, and let me know how you did on Instagram, Twitter, or Facebook!

Look out for the 2nd part of the series tonight or tomorrow!

Tuesday Tips From A Fit Bermudian

Anastasia Slater is a regular in my class. You may recognize her from my YouTube Beach Barre workouts at

She works hard, and she is beautiful inside and out! Anastasia decided to scratch one item off her bucket list by entering the Bermuda Bodybuilding and Fitness Federation’s 2nd Annual Bodybuilding and Fitness Competition that took place last week. She won 2nd place, which is amazing considering this was her first time ever being involved in such an event!

Find out below what she thought of the competition, and what her favorite recipe and exercises are:
“I have always been active all my life but I wanted to challenge myself
and I thought it would be a great bucket list accomplishment. It was an amazing experience. I would encourage anyone to do it. Very fun and I met some amazing people.”

Her Favorite Healthy Recipe: Kimberly Synder’s Glowing Green Smoothie –
*12 to 16 ounces filtered water
*1 head Romaine lettuce
*1 cup spinach
*3 celery stalks
*1 apple (cored)
*1 pear (cored)
*1 banana
*Juice 1/2 lemon
*1 cup ice
-Put in blender in the order listed and blend.

Her Favorite Barre or Pilates Exercise: Anything for the glutes – Standing leg lifts and Glute Kickbacks!

Leg lifts-

Butt lifts on all fours-

Congratulate Anastasia when you see her in class, and let us know in the comments below, or on Facebook, Twitter, or Instagram if you try her favorite smoothie and butt lifts on your own!

Beach Barre Workout 3: Abs, Inner Thighs, Love Handles, & Butt Lifts

The last video of your Beach Barre Workout YouTube series is up! Now you have a full one hour barre workout to do at home on your own at!

For this workout, all you need is a mat. This mat workout focuses on abs, inner thighs, love handles, glutes, and hamstrings. Do all 3 in a row tonight after work, and let me know how you did on Facebook, Instagram, or twitter! We were all sore the next few days after this so I know you guys are going to love it!


Beach Barre Workout 2: Sculpted Arms & Standing Abs


Awesome job everyone for keeping up with your workouts! I love all the check-ins from you guys, so please keep it up!

The second video from your Beach Barre Workout is up on YouTube for you to do tonight after work! No equipment is needed at all for this workout, so no excuses! The arm routine is so fun, and such a great workout for toning the little accessory muscles to tighten up the arms. The standing abs routine is really popular because not only is it fun to do because you feel like you’re dancing, but it is great at flattening the abs rather than creating puffy 6 pack abs! Then, there’s a surprise exercise at the end! 😉

Try this right after the Toned Legs & Lifted Seat video. If the very last video in the series (mat work) is uploaded by tonight, end your workout with that. Otherwise, do the Greek Sunrise Abs in the last post, then the Bermudian Butt Lifts a few posts back, and stretch!

Try it, and let me know how you did:

Good luck!

Greek Sunrise Abs!

I loved doing this Pilates Ab routine just after sunrise on the dock at my hotel in Crete! I followed it with delicious Greek yogurt with honey! Print this page out and try 8-12 reps of each exercise at sunrise, then have some Greek yogurt for breakfast! Or try it at sunset, followed by some grilled veggies and hoummous!

Pilates With Liz Greek Sunrise Pilates Abs Page 1

1. Warm up with ab curls. Curling up from your ribs!
2. Pilates 100s. Can be done with legs bent, or straight out on a diagonal for a challenge. Beat the arms up and down as you inhale for 5 counts and exhale for 5 counts while staying curled up from the ribs.
3. Single leg stretch. Stay curled up as you bring one knee in and stretch the other leg out. Repeat on other side. That’s one rep.

Pilates With Liz Greek Sunrise Pilates Abs Page 2

4. Double leg stretch. Reach fingers away from the toes, keeping torso curled up and still. You have a shot of ouzo on your abs! Don’t spill it!
5. Single straight leg stretch staying curled up from the ribs. Grab one leg as you lower the other to the floor. Repeat on the other side. That’s one rep.
6. Double straight leg stretch. Legs can be straight or slightly bent with heels in. Keep upper body curled up with hands behind the head, and lower and lift the legs down towards the ground. Lifting from the lower abs.

Pilates With Liz Greek Sunrise Pilates Abs Page 3

7. Lower ab lift and lowers. Hands are placed behind lower back as you lift and lower the legs straight down to the ground controlling the motion with your lower abs. Head is down.
8. Cross cross. Bring opposite elbow to opposite knee as you twist and reach the opposite leg out away from you. Repeat on the other side. That’s one rep. Remember: quality over quantity!!
9. Teaser. Curl up from the ribs while bending the knees and bringing the legs up into a v-sit position and then slowly come back down to starting position with control.

Pilates With Liz Greek Sunrise Pilates Abs Page 4

10. Mermaid side stretch. Start with knees bent to the side, top foot in front of the bottom foot. Press into your hand to lift the hips up into a side plank and reach the top arm to the ground. Come back down all the way to starting position. Add pulses (lifting hips up and down) at the top for a challenge.
11. Plank on the forearms. Keeping the tailbone slightly tucked and the abs pulled into the spine.
12. Plank with hip taps. While in plank, rotate one hip down to the mat, and then the other. That’s one rep!

Try this killer ab workout in the morning when you first wake up, after work in the afternoon, or add it to another one of my workouts!

Check in with me to let me know you did it on Facebook, Instagram, or twitter!


Beach Barre Workout for Toned Legs & Lifted Seat on Youtube!

YouTube Workout for toned legs, and a lifted seat!

YouTube Workout for toned legs, and a lifted seat!

Hope you are all keeping up with your workouts while I am away! My trip so far has been great. I’ve been reading a great ballet book to learn new exercises and technical terms. Doing the workouts every morning on my patio overlooking the ocean while I’ve been in Greece has been so fun, and meditational. I am SO sore, but I am feeling long and graceful! I am excited to be able to use the exercises in my classes when I get back to Bermuda.

In the meantime, I was finally able to upload the first video of the YouTube Beach Barre Workout Series filmed on beautiful Grape Bay Beach! This workout is one of the basic routines I use in rotation in my classes. My clients love this routine because it really targets the glutes, inner and outer thighs, and hamstrings without bulking up the legs. Grab a chair, and try this killer workout this morning before work, or after work this evening:

If you need some motivational tunes, try downloading some new songs from my playlist here: Also, check out the new hotel workouts I posted from my hotel in Vienna, Austria on the blog: You could pair those workouts with the Beach Barre workout, or you can try one of the barre and pilates workouts on my pinterest:

Thank you so much again to Jill Underhill, Anastasia Slater, Liz Madeiros, Sarah Wight, Erin Marini, and Kellum Wilson who were able to push through such a tough workout in the sand without the help of mirrors or music! And, thank you to my friend and videographer Lara Smith for doing such a great job putting it all together!

If you’re interested in seeing pictures from my trip so far, check out my instagram or tumblr: or

Make sure you check in with me, and let me know how you did on facebook, instagram, or twitter!

Have a great workout, and look out for a Greek sunset Pilates ab workout tonight or tomorrow!