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!

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As you guys can tell from my instagram (instagram.com/pilateswithliz) 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

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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!

Ingredients:

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

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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!

Ingredients:

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

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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

salt

paprika

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:

Facebook: facebook.com/pilateswithliz

Instagram: instagram.com/pilateswithliz

Twitter: twitter.com/pilateswithliz

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 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! 😉

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

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: http://youtu.be/R9heIJ5JFg0

If you need some motivational tunes, try downloading some new songs from my playlist here: https://lizlaingpilates.com/2014/06/26/mayjune-2014-barre-pilates-playlist/. Also, check out the new hotel workouts I posted from my hotel in Vienna, Austria on the blog: https://lizlaingpilates.com/category/workouts/ You could pair those workouts with the Beach Barre workout, or you can try one of the barre and pilates workouts on my pinterest: http://www.pinterest.com/pilateswithliz/workouts/

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: instagram.com/pilateswithliz or pilateswithliz.tumblr.com

Make sure you check in with me, 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

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

xo

World Cup Workout!

World Cup inspired workout! Grab a soccer ball, and try this quick workout to lift the seat.
Starting position: Lie on your mat, feet on the ball, arms down by your sides!
1. Pull your abs in, squeeze your glutes, and lift the hips up to the sky. Then lower back down to starting position and repeat.
2. Lift your right leg up straight to the sky and pulse your hips up. Repeat with the left leg.
3. Roll the ball out and then pull it into your seat by squeezing your glutes and activating your hamstrings.
Try 2 sets of 12 reps of each exercise, then repeat the whole thing two more times!

Hotel Workout!

I find that exercise is the best thing to help me recover from jet lag, and increase my circulation after sitting on the plane. On my first morning waking up in Vienna, Austria, after some simple stretches, I did this quick workout in my hotel room. Try it at home to strengthen the hamstrings, and slim the inner and outer thighs!

Starting position: Start with heels in, toes out. Lift the heels as high as you can, then walk the feet together until heels are hugging together. Abs in, hips over feet, shoulders over hips.

1. Bend the knees, come down, and then straighten the legs to come up – 15x reps.

2. Stay halfway down for pulses (up an inch, down an inch) – 15 seconds.

3. Start halfway down, and rise over the course of 3 counts – 15x reps.

4. In halfway position, lean back, reach the knee caps to the floor, and press the knees out – pulsing for 15 sec. 5. Try the same thing, but pulse the knees in for inner thighs!

Try adding the first exercise between each of the other variations!

 

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! 🙂 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)!