Sunset Beach Barre Workout – Part Two!

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Loving all the feedback on the first video of the Sunset Barre workout that I uploaded to YouTube yesterday: http://youtu.be/k8FOuBrTdtw

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: http://youtu.be/hw4fLnN19Us?list=PLz2xTgrh3-DDbEe1kQIoTnSFr7DYr3JBq

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!

Facebook.com/pilateswithliz
Instagram.com/pilateswithliz
Twitter.com/pilateswithliz

xo

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 www.youtube.com/pilateswithliz:

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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!

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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 –
Ingredients
*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- https://lizlaingpilates.com/2014/06/30/hotel-workout-2/

Butt lifts on all fours- https://lizlaingpilates.com/2014/03/25/bermudian-butt-lifts/

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!
www.facebook.com/pilateswithliz
www.twitter.com/pilateswithliz
www.instagram.com/pilateswithliz

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

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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 www.youtube.com/pilateswithliz!

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!

http://youtu.be/fWrywsnY1GE

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Beach Barre Workout 2: Sculpted Arms & Standing Abs

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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! ūüėČ

http://www.youtube.com/watch?v=W0duTR0TO9k&sns=em

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:
Facebook.com/pilateswithliz
Twitter.com/pilateswithliz
Instagram.com/pilateswithliz

Good luck!
xo

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!
Facebook.com/pilateswithliz
Instagram.com/pilateswithliz
Twitter.com/pilateswithliz

xo

Butt Lifts with the Band

Bermuda Barre Pilates Butt Workout

Barre & Pilates With Liz Butt Lift Workout

You guys have been asking for exercises using resistance bands, so here is a great routine to lift the seat, slim the thighs, and tone the hamstrings for bikini season!

Resistance bands are great because they travel well, and you can use them for a variety of different Barre and Pilates exercises. Try doing this routine on its own, after a run, or after the Walk the Plank Ab Challenge in one of my previous posts.

Starting position: Start on all 4s, making sure your hands are in line with your shoulders, and knees are in line with your hips. Put the middle of the band around the heel of the right foot and hold on to the ends with your hands while pressing into the mat. Feel free to choke up on the band if you want more resistance.

1. Press through the heel of the right foot, and straighten the leg out behind you. Then, bring the leg back to starting position. That’s 1 rep. Try 15!

2. Keeping the right leg straight back behind you, lift the leg up¬†towards the¬†ceiling. Then, lower the leg all the way down to the ground. That’s 1 rep. Try 15.¬†After that try tiny pulses at the top:¬†Lower and lift for 30 pulses (up an inch and down and inch).

3. Bring the knee in towards your chest while scooping the belly in and up and rounding the spine. Then press through the heel, straighten the leg all the way back behind you, open the chest, and lengthen through the crown of the head. That’s¬†1 rep. Try 15!

Repeat the whole thing on the left leg, and let me know how you did on facebook, instagram, or twitter:

http://www.facebook.com/pilateswithliz

http://www.instagram.com/pilateswithliz

http://www.twitter.com/pilateswithliz

Planning a Bachelorette, Birthday, or Ladies Night Out?

Bermuda Bachelorette Barre Pilates With Liz Bermuda Barre-ty

Bermuda Bachelorette Hen Night Barre-ty Barre Pilates With Liz Laing

Planning a bachelorette, birthday, or lady’s night out? I would love to be your barre-tender! Book me for a private barre-ty, or Pilates party! Celebrate with your closest friends while sweating it out to your favorite music. I can come to you, or you can come to me. We can rent out a bigger studio for bigger groups, or you can simply have it at your house, on your lawn, deck, or beach! ūüôā The best thing about my workouts, is that we can do them anywhere. Add cocktails and snacks for the after-barre-ty, or just hit up the bar afterwards! Want to have a daytime barre-ty (darty/barre-ty)? Add mimosas and brunch! Themed parties are also popular. My favorite¬†was an 80s¬†themed bachelorette¬†where everyone dressed in neon, headbands and leg warmers while we did butt lifts¬†to¬†80s throwback music! You can even¬†make shirts, water bottles, or barre socks for everyone to make it an event¬†that everyone will always remember.¬† Hosting bachelorettes and parties are my favorite. I’d be happy to help you plan it, or you can check out¬†my pinterest for ideas: http://www.pinterest.com/pilateswithliz/barre-bride/.

*Discounts available depending on your location and number of girls!*

Email me at lizlaingpilates@gmail.com, or call 441-705-1159 to secure your date, and start planning your event today!

 

 

DIY Barre Socks

DIY Barre Socks Barre Pilates With Liz Laing Bermuda

DIY Barre Socks Pilates With Liz Bermuda

Grippy barre socks are a must when taking classes at home or at¬†a studio. Most barre studios have carpeting and require you to wear socks for sanitary reasons. They also help aid with balance, create traction, and promote circulation while you’re working out.
You can easily make these with your favorite type of sock at home. I painted anchors and palm trees, but you can simply add circles, polka dots, or lines to make it easier. Girls in my classes have done hearts, zig zags, and stars which were really cute!

Materials needed:
Socks
Puffy Fabric Paint (I ordered mine on Amazon, but you can also find it at Gibbons Home Store in Bermuda)

Instructions:
1. Wash the socks you’re going to use.
2. Add paint to the bottom of the socks. (I suggest practicing your drawing on paper towel first.)
3. Let the socks dry for a day or 2!

Viola!

Let me know if you make them by tagging me on instagram (instagram.com/pilateswithliz) or facebook (facebook.com/pilateswithliz)!

Tuesday Tips from a Fit Bermudian Abroad!

Bermuda Barre Pilates With Liz Laing Fitness Tips

Tuesday Tips from a fit Bermudian Abroad.

Hope everyone is getting geared up for bikini season, and warm summer nights! As the weather gets warmer, it gets harder to turn down BBQs, nights out, and family outings so it’s important now to keep a consistent workout routine that produces the best results for your body!

Today I wanted to share some fitness tips from one of my favorite barre & pilates girls who is currently travelling abroad. A few months ago, she left Bermuda to travel the world! I love having Meghan in my classes because she is so motivated, and connected with her body. She pays attention and makes adjustments with every cue to make the most out of every exercise and repetition.

Meghan’s tips for staying healthy while travelling:

Eating healthy and living healthy is super hard when travelling, I know. After Asia and South America, it’s impossible to escape all of the easy street foods, but simple things like walking everywhere and ensuring some¬†veg and fruit everyday. Try to cut those sneaky¬†travelling chocolates during bus rides and replace them with nuts or raisins.¬†Sometimes even grocery shopping and making packed lunches for a few days will be cheaper then eating out. Being healthy isn’t about looking good, it’s that super energized hyper feeling you get when you wake up early, eat some yummy healthy fruit with a smoothie, go for a walk, and start your day on a good note. Drink tons of water. I always carry a water bottle on me! You’ll even see a difference in your skin when you change your eating habits. It glows!! It’s¬†a domino effect – eat well, feel good, and look even better! Exercise is a huge part of well being as well, but it is hard to fit in especially if you’re in hostels and stuff, but it CAN be done! Go for an early walk, and work out on the beach. Or if you’re in a big¬†city like me, work out in the park. Use benches, swings, monkey bars – all that fun stuff! Also a cheeky drink is good fun too, but when travelling, take 4 days to detox and you will feel like a new person. Moderation is key. You’ll also appreciate the more activities you can fit in not being hungover and feeling groggy!

Favorite Barre or Pilates Exercise:

I still do my barre arms in the morning. ūüôā¬†Also, the simple breathing exercise from pilates… and the awkward side tricep pushup one which¬†I found so hard!

Healthy Recipe:

Favorite recipe lately has been quinoa! Well that’s not a recipe, but I¬†have it for breakfast as a healthy booster porridge with apples and coconut yogurt or dinner with veggies. But avocados have been my go to! Snack, breakfast, lunch, or dinner, and dried cran and raisins for dessert with this amazing Australian brand passion fruit yogurt.

Connect¬†with Meghan on Instagram for more motivation, or to just follow her amazing trip here: instagram.com/megmarksthemap. We can’t wait to have you back in Bermuda, Meghan!

Do you have any healthy recipes or tips to share? Let me know in the comments below, or on facebook! x

Bermudian Butt Lifts!

Ready for some butt lifts? This workout is great for toning the glutes, hamstrings, and thighs! I usually use a few variations of these exercises in most of my barre and Pilates classes. Try to keep your abs pulled into your spine the entire time.

Bermuda Barre Pilates With Liz Laing DIY Workout

Bermuda Barre Pilates With Liz Butt Lift At Home Workout

1. On all fours, hands in line with shoulders, knees in line with hips. Straighten your left leg back and then lift and lower the leg, tapping the ground lightly with your toes each time you lower. Avoid lifting too high and compensating with the lower back. Make all of the work come from your glutes. Try 30 lower and lifts, then pulse up and down 1 inch at the top for 30 seconds. If you want a challenge, add small circles 12 times in each direction. Repeat with the other leg.

2. Bend the left knee and lift and lower the knee all the way down and up 30 times, then pulse at the top 1 inch (trying to stamp the ceiling with the bottom of your foot) for 30 seconds. Repeat on the other leg. If you want a challenge, try adding a 3-5lb weight behind the knee!

Try to go through this routine 3 times. This is a great routine to add to the ‚ÄúWalk the Plank‚ÄĚ Ab routine that you can find in one of the last posts for a full body workout!

Enjoy your butt lifts to a fun song. Comment below, or on Facebook when you try it!