Hotel Workout #2

This is the second part of the workout I did on my first morning in Vienna, Austria after a few stretches and plies
in first position (last post). Try this at home to lift the seat, and tone the legs!

Starting position: Heels in, toes out. Hinge forward from the hips, holding on to the back of a chair, ledge, or counter. Chest open, long spine, flat back, and abs pulled in tight. Supporting leg should be straight (not locked) or slightly bent.

  1. Lift and lower the working leg almost all the way to ground, trying to keep hips square. -12x reps
  2. Lift and lower the working leg for tiny pulses up and down – 15 sec.
  3. Small circles with control – 12x each direction.
  4. Leg extension lengthening the leg away from you and then squeezing it into your glute – 12x reps
  5. Small pulses with heel to ceiling – 15 sec.

Repeat on other side, and do it again two more times or add it to the Bermudian Butt Lifts, or Walk the Plank Ab Challenge in previous posts!

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!

 

One Exercise for the Glutes, Abs, Shoulders, Triceps, Quads, and Hamstrings!

Try this single move for a full body workout to burn some extra calories, and speed up your metabolism. It works the triceps, glutes, shoulders, abs, quads, and hamstrings. Try it 10x, take a break, then repeat two more times!

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

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!

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)!

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: 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