5 Tips For A Fit Pregnancy

1. Plan ahead. If you’re trying to get pregnant, make sure you are at a healthy weight and are regularly exercising first so you can continue your regimen while pregnant. A lot of people will start working out after they get pregnant which is not recommended.

2. Stay on track. Try to weigh yourself weekly to make sure you are not gaining too much or too little. You can enter your weight and number of weeks pregnant into a pregnancy weight gain calculator to see what your target range should be.

3. Stay active. It can be tough to stay active when you are pregnant because building a tiny human is exhausting. But, the thing is you actually have more energy when you work out. One thing that kept me going was knowing that at some point I would have to stop or slow down, so I wanted to make sure I took advantage of being able to work out as much as possible while I still could before the end of the pregnancy. Although as it turned out, I worked out until the very end (37 weeks on November 4th)!

4. Load up on fruits and veggies. When I wasn’t pregnant, I would skip a meal if I had sugary or fattening foods to make up for the calories that I was consuming, but when you are pregnant, you need as many nutrients as possible. Try to add fruits and veggies wherever you can, even if you are not hungry. It will help give you energy, and make you feel better overall.

5. Relax. It’s so easy to get caught up in the stress of changes happening in your body and lifestyle. Try to keep stress at bay by meditating, doing yoga, getting massages, etc. Luckily for my wallet, one of my favorite ways to relax was to take my dogs for walks on the beach.

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 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

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

Bermudian Butt Lifts!

Ready for some butt lifts? This workout is great for toning the glutes, hamstrings, and thighs! I usually use a few variations of these exercises in most of my barre and Pilates classes. Try to keep your abs pulled into your spine the entire time.

Bermuda Barre Pilates With Liz Laing DIY Workout

Bermuda Barre Pilates With Liz Butt Lift At Home Workout

1. On all fours, hands in line with shoulders, knees in line with hips. Straighten your left leg back and then lift and lower the leg, tapping the ground lightly with your toes each time you lower. Avoid lifting too high and compensating with the lower back. Make all of the work come from your glutes. Try 30 lower and lifts, then pulse up and down 1 inch at the top for 30 seconds. If you want a challenge, add small circles 12 times in each direction. Repeat with the other leg.

2. Bend the left knee and lift and lower the knee all the way down and up 30 times, then pulse at the top 1 inch (trying to stamp the ceiling with the bottom of your foot) for 30 seconds. Repeat on the other leg. If you want a challenge, try adding a 3-5lb weight behind the knee!

Try to go through this routine 3 times. This is a great routine to add to the “Walk the Plank” Ab routine that you can find in one of the last posts for a full body workout!

Enjoy your butt lifts to a fun song. Comment below, or on Facebook when you try it!

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!

HardCORE Challenge – Walk the Plank!

Bermuda Barre Walk the Plank Pilates With Liz Laing Bermuda

Bermuda Barre Walk the Plank Pilates With Liz Laing Bermuda Ab Workout at Home DIY

People are always asking me for ab workouts they can do at home on their own! This is a killer workout that works the entire body, but is especially great for the abs, obliques, and arms! It’s a great quick workout to do on it’s own, or you can add it to the end of a cardio session.

This is pretty tough, so feel free to break it up and take breaks in between if you need to.

1. Plank: Start in a high plank (push-up) position with your shoulders over your wrists, head in line with your spine, pulling your abs in away from your t-shirt, and squeezing the glutes. Hold this position for 20 seconds to start, and challenge yourself next time by holding longer. Modification: Come down onto your forearms and/or bring the knees down to the floor.

2. Knee Tucks: Bend your right knee and pull it in towards your chest, switch legs – that’s one rep! Try 12 reps! Modification: Come down onto your forearms and bend one knee to tap down on to the mat, and then switch legs.

3. Side Knee Tucks: Bend right knee as you reach it towards your right shoulder, switch legs – that’s one rep! Try 12 reps!

4. Side Plank Slimmer: Starting from Plank, twist your body to your right side, bring your right arm overhead. That’s your starting position. Now squeeze your love handle area as you press into your left hand to lift your hips towards the sky, and reach your right hand towards the mat. Come back to starting position and repeat 12 x, then switch sides. Modification: Come down onto your forearms and/or bend the bottom knee and bring it down onto the mat.

Try repeating the entire sequence 2 more times!

Let me know in the comments how you made out, or if you have any special workout requests. Also, keep a look out for videos on my YouTube channel soon: www.youtube.com/pilateswithliz.

 

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!

Ingredients:
Oats
Mashed banana
Brown rice protein powder
Carob chips

Directions:
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!