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

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

Sunset Beach Barre Workout!

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The first video of the Sunset Barre workout is up on YouTube: http://youtu.be/k8FOuBrTdtw
This is a killer workout designed to lift the seat, tone your arms, and slim the thighs and waistline! The best part is that you do not need any equipment at all! My classes love doing this particular routine because it really gets your heart rate up and makes you sweat! This is your no excuses workout because you can do this in your living room, dorm room, hotel, or anywhere where you have some space to move around!

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

Look out for the 2nd part of the series tonight or tomorrow!
xo

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! 😉

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.

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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

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!