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 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

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!

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!