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:




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!

Healthy Gluten-free Chicken Tenders

Healthy Gluten Free Chicken Tenders Recipe

Barre Pilates With Liz Healthy Gluten Free Chicken Tenders Recipe

These chicken tenders are so delicious, healthy, and easy to make!

Instead of the usual breadcrumbs, I use the following mixture for 2lbs of chicken tenders:
1 cup almond flour
1 tbs flax meal
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp sea salt
1 tbs dried parsley
1/4 tsp poultry seasoning
black pepper to taste

Dip chicken in beaten eggs, then “breadcrumb” mix, and bake on oiled baking sheet for 18 min (flipping 1/2 way) at 425f. I will sometimes make a honey mustard dipping sauce by mixing together organic honey and brown mustard to taste.

If you make these, let me know how they turn out in the comments below. Yum!

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. 🙂 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: 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

St. Patrick’s Day Glowing Green Smoothie

Bermuda Barre Pilates With Liz St. Patrick's Day Glowing Green Smoothie

Bermuda Barre Pilates With Liz Laing St. Patrick’s Day Glowing Green Smoothie

In honor of St. Patrick’s Day, I wanted to share one of my favorite smoothies of all time! This smoothie is especially good for those who don’t like bananas since most smoothie recipes require bananas.

Ingredients (all organic, if possible):
– 2 handfuls spinach
– 1/2 cup blueberries (if frozen, you can use less ice)
– 3-5 ice cubes
– 2 deseeded dates
– 1/4 ripe avocado
– 1 scoop vanilla protein (I like hemp)
– enough coconut water or almond milk to blend everything
Optional add-ins:
– 2 tablespoons Chia seed or Flax seed
– 2 tablespoons coconut oil (melt to liquid form and slowly pour in while blending)
– Unsweetened shredded coconut

Blend together, and enjoy this delicious treat as a meal or snack!

By the way – I am working on bringing you some new workouts via YouTube so that you can lift, tone, and burn at home on your own! Is there a certain workout you would like to see? Comment below or on Facebook and let me know!

Easy Peasy Carob Chip Oatmeal Protein Cookies!

Easy Carob Chip Oatmeal Cookies!

I’ve been getting a lot of requests from my friends and clients to start blogging so that everything I post on my facebook and instagram can all be easily found in one place, so here I am! I’m a blogger! 🙂

I found these cookies on Pinterest last year and they have been one of my go-to recipes to make as snacks because they are super easy and filling. They are great to make ahead for a quick breakfast on the go, snacks, or a post workout treat!

Mashed banana
Brown rice protein powder
Carob chips

Mash 2 large ripe bananas, mix in 1 serving of organic brown rice protein powder, then mix in 1 cup oats, and add carob chips. I also added cinnamon and unsweetened shredded coconut! Spoon the mixture onto greased baking sheet, flatten with a spoon, then bake at 350F for 15-20 min or until brown!

Sometimes I add different mix-ins and substitute pumpkin puree for the mashed banana. So easy and delicious!

Comment below if you try them, or if you have any fun mix-in suggestions!