Truth: Your Body Type & Genetics

The real truth about your body type and genetics!

I'm pretty sure I may have heard that :: what your mother looks like - is what you are going to look like in "25 years". However - I'm here today to teach you how to disprove that! How...?

You do have an every day choice of how you want to maintain your body.

BUT -

Your early muscle memory does come from your childhood.

So - you can honestly thank your parents for the body you have today!

As I've been studying more and more about the human body - I've realized how important it is to be active at a very young age - no matter what sport it is!

Coming from experience - I was a young girl who rode horses, played soccer & volleyball. I've always had an active lifestyle (the horses gave me my legs!).

I am so grateful for my parents - who knew that was important.

It's because of them that I am very muscular by nature. Additionally - I've learned to carry that into my adult life!

So, for those of you who plan on adding on to your family soon - make sure you introduce your little ones into an active, healthy lifestyle!

Also - this means that you DO have control of how you want your body to look like!

 If you didn't get involved physically until your adult life - then you can still change it! Don't let "genetics" think you are stuck with a certain body!

 ..xox..

Liz

Christmas Gifts For The Fitness Fanatics

Well, Christmas is only 23 days away - and Hanukkah is right around the corner. Now, it's time to think about what to get your loved ones for this Holiday Season!

I know there are a TON of people out there who enjoy fitness - as much as I do - and like to look stylish when they sweat.

I have some GREAT gift ideas if you are buying for a Fitness Queen:

(1)

I am obsessed with this yoga bag. Anything with bows gives me an immediate impulse to buy it. You can find this and other fun bags at oGorgeous.

(2)

If you know me well - you know I'm an avid runner. Every day. Anyways - I'm a huge fan of asics. I always wore them because they were so supportive and an awesome running shoe (even though they weren't cute). But now, they have all these fun colors! You can find asics anywhere - but, I must say that I have found the best deals at Off Broadway (a discount shoe store)!

(3)

More and more I have been seeing these at the Pilates studios that I go to. And I LOVE THEM! These would look awesome paired with a tight tank top. (This happens to be my new favorite "studio" look at the moment.) You can find them at Nordstroms! Believe it or not, Nordstroms has an amazing "activewear" collection - see HERE.

(4)

Front

Back

These are perfect "studio" shoes (Pilates, Barre Workouts, etc.). The brand is called Blake Brody - and they come in amazing different colors and styles. I want a pair! ::hint hint::

(5)

Last - but not least - you can never go wrong with getting a Fitness Queen something from Lululemon! You can see their latest styles HERE.

I hope you like my current fitness favorites - which would all make perfect gifts!

...xox...

Liz

Not What You Think

Surprise, surprise - this happens to be another post about "Pilates". ::smiles a HUGE smile::

I've had so many people ask me - "What is Pilates?" or "Why does it work?"

#1 - Pilates consists of over 500 exercises that are controlled, precise movements which are performed on a floor, mat or special apparatus. It is designed to lengthen, strengthen & stretch the muscle without adding bulk.

#2 - It works because Pilates tones all those little muscles that you never knew you had. It goes way beyond your "superficial" muscles. It works your body from the inside, out.

Recently, I just finished my 3rd intensive training weekend. I wanted to share three (out of MANY) that I learned:

(1)

This is "Twist Prep" - you have no idea how hard it is to even balance on your side like this. You can't really see in the picture - but you want to use your waistline to life the pedal (where the bottom hand is resting) up. GREAT exercise!

(2)

This next exercise is "Pull Ups" - and it's way harder than it looks. You must lift yourself up past the bars (that are being held on to).

(3)

The last exercise I will share with you today is "Hanging Pull Ups". This is great for your biceps and shoulders. The exercise requires your to lift the whole "plank position" to the top bars.

I bet the men wouldn't mind trying these exercises - they aren't easy. ;)

This is why I swear by Pilates. It makes you STRONGER.

...xox...

Liz

((Pilates Princess))

The Anti-Aging Drug

Well, I guess one of the reasons of having a blog is to update it on a daily basis.... Whoops!

To say that I have been busy is an understatement.

As many of you know - I have started the Power Pilates Comprehensive Program (back in September). Additionally - I have been working full-time, so I feel like I have two jobs. Working 40 hours a week, then studying 25 - leaves not much time left. BUT, I must say - that I am in a very happy place! :)

Recently, I passed my first "Test Out" for Power Pilates. ::YAYYYYY!!!:: It consisted of the Beginner System (more "basic" exercises & how to teach a client who has never done Pilates before). The first test comes after you have completed 100 hours of: studying, practicing, observing, etc.

The test consisted of a Practical Exam (teaching a 55-minute Private class to a Beginner) and a Written Exam ( knowing all the muscles and bones of the body).

This program is no joke - it made me realize how each Power Pilates Instructor really is an expert in their field.  They are required to know hundreds of exercises in Pilates, along with the anatomy of the whole entire body... inside & out! It's incredible.

As I continue through my journey of becoming a Power Pilates Instructor - I will give you the reasons why Pilates is so amazing for you. There are reasons why the top celebrities in the world pay big $$ to take Pilates.

I have about 450 hours to go! ;)

 

"Power Pilates believes in a classical approach to teaching, in a movement-based, systematic, integrative style. Pilates, taught in this style, is the anti-aging drug that people crave. Having clients learn in a flowing style, with appropriate corrections at the appropriate time, will transform their bodies."

Happy Sunday!

...xox...

Liz

Don't Give Up

A little inspiration for you on this rainy day...

Achieving your ultimate dream takes time, commitment and patience. Nothing great ever happens over night - and it certainly doesn't happen on the first try.

...xox...

Liz

Burlap & Bling: The Perfect Southern Wedding

I can't believe it has already been 2 months since Kristal & Johnny's gorgeous southern wedding. It could not have been more perfect, or stunning.

Every detail was something you would expect from a world class wedding planner (or perhaps Pinterest!).

Where do I even begin? Let's start with the theme: Burlap & Bling. It was all about the details with this wedding. Her bouquet was wrapped in burlap with a hint of bling. Even the tables where the guests were seated followed this trend. I must say that there was a perfect amount of everything - every little sparkle was just where it needed to be.

Gorgeous Bouquet

As you can see from Kristal's bouquet - the colors were all very soft & natural. This held true throughout the whole wedding & reception (decor-wise). 

Where the guests were seated.

 Another clever touch to the wedding was where everyone picked up their names to see where they would be seated. Everyone's names were on paintbrushes - and the tables were colors, not numbers! (Johnny is an artist. What an incredible idea! Bravo.)

Paint Brushes & Table Color

 

Now that I talked about some of the intricate details - where was this wedding!? It was at Cedarwood - located in Nashville, Tennessee. Cedarwood is a picturesque, antebellum farm estate. 

Kristal had her ceremony just in front the old farm house. The cocktail hour was held in the barn & the reception was held throughout the farm house. It. Was. Perfect.

Beautiful Farm House

 Here is something that Kristal & Johnny made for the ceremony:

Choose a seat - not a side.

 What a way to make everyone feel welcome! I really loved this (seriously - what didn't I love?)!

Here are a few more great photos from the wedding:

Johnny painted Cedarwood (where the guests could sign) - also, see the chandelier in the tree!

Beautiful details in the barn - As Southern As Possible.

So - what color did Kristal choose for her bridesmaids & groomsmen? Kristal chose purple! So pretty!

The Bride with her Bridesmaids.

Now, for the beautiful bride & groom. Here are some favorites:

After the ceremony - husband & wife! (Do you see the cross in the background? My father-in-law made it!)

Stunning!

Now, I couldn't forget the star of the show:

Hamilton! And yes, he did walk down the aisle.

Overall, this day could not have been more perfect - and I'm so happy for Kristal & Johnny!

There wedding has also been featured in Southern Weddings Magazine! You can see that article HERE.

Also - I don't want to take credit for all these photos - some I grabbed off Facebook, but the others are from Kristal & Johhny's photogapher: Kristyn Hogan! One of the best!

This was a fun post to write - I hope you enjoyed it! ;)

...xox...

Liz

Nail Color: Today's Fashion Accessory

I think more than ever - women's nails have become such an essential part of the wardrobe. Having your nails painted - really can add to your outfit.

Ever since I've joined Pinterest & Instagram, it's very common for women to post pictures of their freshly manicured nails - trust me, I do it, too. I've also seem some crazy looking nails... (I mean... who has the time to do an intricate masterpiece on each finger nail?)

I have 3 favorite colors that I'm currently obsessed with.

Take a look:

Bright Pink Nails

Seriously. Did you expect anything else from me? I absolutely LOVE bright pink nails.

Mint Nails

I've never received so many compliments on this nail color. Mint seems to be the "in" color right now. Regardless, I'm obsessed.

White Nails

White is perfect for summer! The other day, I wore dark jeans & a light top - these nails looked incredible with what I was wearing. I would even wear this color during winter. Style is not about following the "rules" - it's creating your own!

What brand do I use for these colors? I wish I had the actual names of the colors - but they are all from Essie!

What color do you have on your nails?

...xox...

Liz

Watch Out Pilates World!

Well - I've been thinking about this for a long time. What's a long time? Since 2010 - so about two years.

I've made the decision to become a Pilates Instructor!

I have been enrolled into the Power Pilates Training Program, which starts the second weekend of September. 

Training takes about 6-9 months - then, I'll be fully certified.

I. CAN'T. WAIT.

And, I'm looking forward to educating everyone about Pilates and the amazing affects it has on your body & mind. 

My Official Enrollment Email!

 Let me know if you ever want me to train you - it won't be long before I am able. ;)

...xox...

Liz

Tips on How to Feel & Look Your Best

"How can I lose weight?" "What should I eat?" "How do I exercise?"

These are some of the questions that I'm asked quite frequently - whether it's a colleague from work or a close friend. 

I understand that some people don't even know where to begin. 

Let me give you a short list - to help you get started. Getting on the right track to looking & feeling healthy can be difficult at first. However, it's very doable - if you have the willpower.

Where You Can Cut Calories

1. Omit the cheese. Did you know that a slice of cheese on a sandwich can add an extra 100-150 calories?
2. Drink lots of water. Many times we think we are hungry - but really, we're thirsty!
3. No fast food. This is a killer to your diet. After taking this out for 2 weeks - you won't have a craving.
4. No soda. Sugar, sugar, sugar.
5. The less bread, the better. Opt for wraps (for sandwiches), brown rice or quinoa for your carbs.

I never said this was easy - but it's good to be aware what's bad for you & where you can substitute! 

Exercise Is Key

1. Cardio: run, walk or ride a bike. If you're not sure how to exercise - start with cardio. This is the foundation - and where the pounds will shed.
2. Be consistent. Workout at least 4 times a week. One hour of your day is nothing - it's only 5% of your day!

If you start by being aware of what you're eating & throw in some exercise - then you'll start seeing the pounds come off.

I'll post more tips soon!

...xox...

Liz

Excercise of the Week

I know it's been a while since I've posted. Life has been completely insane! But, I thrive in staying busy ;)

I wanted to show you a simple exercise - which should be added to your work-outs this week. It's effective and the benefits are amazing.

The exercise is called "Roll-Up" & it's from Mat Pilates.

Here is what you do:

• Lie flat on your back with your arms elongated by your sides.
• Inhale (lift your arms over your head at a 90 degree angle), then exhale and lift your head, neck & shoulders.
• Start peeling your upper, middle & then lower back off the mat. (slowly - it's all about control)
• Keep your abs tight as you reach past your toes.
• Then, roll down slowly - articulating your lower, middle & upper back onto the mat - with your head being last.
• Repeat. (6-10x)

Roll-Up

Here is some interesting information:

Did you know that ONE Roll-Up is equal to SIX sit-ups? Yea... And, it's great for achieving flat abs!

...xox...

Liz



Let Go

So - I know I'm supposed to be mostly writing about fitness tips, but I've been feeling "advice-y" lately. (Is that even a word... advice-y?)

Anyways, I feel like I've had a lot to share!

Recently, I've caught myself looking back and reminiscing over all the amazing memories I've had over the past 24 years of my life. 

I'll share some highlights:

• Being privileged enough to ride & show horses competitively in the most prestigious show circuit in the world & having the best trainer in the process (along with meeting & making friends with unforgettable people). 
• Meeting my 9 best friends in high school.
• Having a best friend since I was 6 - and be able to pick back up like yesterday. 
• Moving to Nashville and working at the best company (CMT) and meeting my soulmates. 
• Joining the BEST sorority at FSU... Zeta Tau Alpha!
• Marrying the man of my dreams... Tyler. I wish I could relive my Wedding Day... over and over.

But, really - what I want to tell you - is that sometimes you just have to let go. Not "let go" as in forget about. What I mean is to remember to live in the moment. Those memories - you will always have. So, hopefully you learn from them - and always cherish the people in those memories, too.

Besides reminiscing - which I'm very good at - I've been thinking about ALL the dreams I've ever had. I'm a HUGE believer in following your dreams. I always have & always will. 

But, there are some dreams in your life that will never happen. 

"Life can pass you by while you are clinging on to a wish that can never be - or ought never to be - fulfilled."

Don't let your dreams be tantalizing - they should bring you happiness. 

This doesn't mean that you can't accomplish the impossible. 

Because I believe you can.

Me!

...xox...

Liz

What Are You Worth?

I've always been told to be well aware of my self worth. So, what does that mean?

I'm going to explain.

Let me introduce to you: Kim Kardashian. I bet many of you are already rolling your eyes. She is a reality super star who is no stranger to conflict. But, I actually admire her in certain ways - because she knows her self worth.

There has been a big "to-do" with Kim because there were rumors that she won't do anything for free, whether it's tweeting, making an appearance, modeling or wearing designers' clothes. Anything she does or is associated with is worth a lot - and she knows it. 

She knows her value to society... do you?

Think about it.

• Do you have a job where you feel underpaid? Do something about it. Let your boss know how much you're worth. 
• Do you have family or friends that take you for granted? Stand up for yourself.
• Do you doubt yourself in what you ultimately want to achieve in life? Re-evaluate and know what you are worth. And know that only you can make a difference. 

Don't be afraid to shine! If you don't believe you have a high self worth - then others won't see you as valuable.

My Husband & I :)

...xox...

Liz

Yummy Healthy Snacks

Finding or making healthy, nutritious snacks can be hard - especially when that bag of chips is easily accessible.

I want to share with you some of my favorite healthy snacks that are easy to make - and will make you feel much better than any junk food!

1. Skinned Cucumbers

• This is one of my favorite snacks - and is very refreshing, especially during summer.
• First, skin the outside of the cucumber.
• Then, chop into medium-sized peices.
• Sprinkle with salt & pepper.
• Eat!



Skinned Cucumbers


2. Peanut Butter & Celery

• Celery is a non-calorie food (you actually burn calories when you eat it!). And, peanut butter is so good for you (in moderation). It contains healthy fat & protein!
• All you need to do is fill the middle of the celery stick with peanut butter & enjoy.



Peanut Butter & Celery

3. Cottage Cheese & Fruit

• This snack is low-cal, light and packed with nutrition.
• The easiest way to prepare this is to put 1/4 of a cup of cottage cheese in a bowl.
• Then, chop a fruit of your choice (apples, pears, etc.) to put on top or on the side.
• Yummy!



Cottage Cheese & Fruit

 4. Hummus

• Chickpeas (which are the main ingredient in hummus) are a fantastic healthy snack all on their own. They are actually a great source of protein - believe it or not!
• Anyways - you can eat hummus with pita bread or pretzels (or better yet, celery or carrots)! 



Hummus

 What are some of your favorite snacks?

...xox...

Liz

Favorite Fitness Quotes

It's important to be motivated in whatever you do. I do find that some need more motivation than others, especially when it comes to fitness. 

Here are some of my favorite motivational quotes, geared towards being a fitness princess - of course!

Be Strong.

Be Healthy.

Put Forth The Effort.

I Can.

No Regrets. Ever.

One hour a day dedicated to working out - is only 4% of your day.

I hope you enjoyed some of my favorite fitness quotes. However you try to achieve your fitness hoals - remember: "Don't wish for it - work for it".

...xox...

Liz

Flat Ab Series

I'm a huge fan of all ab exercises. When you are exercising it's very important to target all areas - which is why I love running. It tones your arms, legs, abs & butt. But, it's always important to add other exercises in the mix - to give your muscles definition. 

So, today I want to share with you the ab series from Mat Pilates. Pilates targets core strength in all its exercises - but the ab series is where you really feel the burn.

There are a total of five exercises in the series:

1. Single Leg Stretch

• Lie on your back with your knees tucked to your chest. Draw your belly in & flatten your spine against the mat. Place both hands on your right knee and press your left leg out to a 45 degree angle. Then, switch your legs back and forth until you reach about 10 kicks on each leg. 

2. Double Leg Stretch

• Lie on your back with your knees tucked against your chest. Place both hands on your shins. Inhale as you raise your arms back by your ears. Simultaneously extend your legs at a 45-degree angle. Exhale as you tuck your knees in and sweep your arms out to the sides and in to your knees. Repeat 5-10 times.

3. Scissors

• Lie on your back with your knees tucked against your chest. Extend one leg toward the ceiling, and grab as close to your ankle as possible. Extend your other leg forward, about 12 inches above the floor. Pull the higher leg toward you in two tiny pulses, and then switch your legs. Repeat this exercise 10 times on each leg. 

4. Lower-Lift

• Begin on your back with your legs pressed together and extended toward the ceiling. Place your hands behind your head with your elbows wide. Flatten your spine to the floor. Lower both legs about 12 inches. Do not allow your back to arch off the floor. Exhale as you pull your belly in and raise both legs to upright. Repeat 10 times. I think this one is the hardest! 

 

5. Cross-Cross 

• Lie on your back with your knees tucked against your chest. Bring your hands behind your head with your elbows wide. Flatten your spine against the floor and draw your belly in. Extend your right leg out at a 45-degree angle. Twist your torso to the left, slowly peeling your shoulder blade off the floor. Inhale and then exhale as you switch your legs and your torso twists. Repeat 10 times on each side. This one is great for those love handles! 

After you finish your cardio at the gym OR if you are at home - these are FABULOUS ab exercises you can do anywhere. 

...xox...

Liz

The Seed

My Boss forwarded me an excerpt from the book called The Seed - and I want to share it with you. Read what he sent me below - it will shed some light on those who are struggling in their current career OR who are just getting started.

 

For me - I find it that I want everything in my career RIGHT NOW. I want to already be the "Top Dog". I know it doesn't happen overnight - and reading this helped validate that I am on the right track.

 

Read below:

 

"

1. You are here for a reason and the most important thing you can do in life is to find, live and share your purpose. It’s the one thing in life that truly matters and if you don’t pursue it, everything else is meaningless.

 

2. Follow your passion. It so often leads you to your purpose. You may not know what your passion is right now. That’s ok. The important thing is to make it your life mission to find it, live it and share it. To help find your passion, seek out jobs and experiences that allow you to use your strengths and gifts. Do what energizes you.

 

3. Beware of hobbies. Just because you love spending time on Facebook doesn't mean you would enjoy working for the company. And just because you love to cook doesn't mean you would enjoy owning a restaurant. For example, I owned restaurants but I realized I didn't love the food business. I loved the service and marketing aspect of the business.

 

4. Quit for the right reasons. Don't quit because work is hard or you're experiencing challenges. Quit because in your heart you know there is something else for you to do. Quit because you are not benefitting yourself or the organization you work for. Quit because you are absolutely certain you are no longer supposed to be there.

 

5. Learn from every job and experience. Every job, good or bad, prepares you for the work you were ultimately born to do.

 

6.Your current job may not be your ultimate purpose but it can serve as a vehicle to live and share your purpose.

 

7. Whatever job(s) you take after graduation simply decide to serve. When you serve in small ways you'll get more opportunities to serve in bigger ways.

 

8. Your dream job is likely not the one you dreamed about. So often we end up in amazing careers that have nothing to do with our college degree or childhood dreams.

 

9. The quest for your purpose is not a straight line. It is filled with mystery, signs, obstacles, victories, dead ends, delays and detours. Your job is to stay optimistic and faithful on your quest.

 

10. Don't rush the future. There is a process that seeds must go through in order to become all they are destined to become, and you must go through this same process to become the person you are meant to be and do the work you are meant to do. You may want things to happen NOW but more than likely if you got what you wanted NOW you wouldn't be ready for it. The purpose process prepares you, strengthens you, shapes you and grows you to be successful, not in your time, but in the right time.

 

11. Be the Seed. Seeds surrender themselves to the ground so they can be used for a greater purpose. Wherever you work, decide to plant yourself where you are and allow yourself to be used for a greater purpose. When you plant yourself and make a difference you grow into the person you were born to be and produce a harvest that will benefit others and change the world.

"

 

I hope you got as much out of this as I did! :)

 

...xox...

 

Liz

Power of the Mind

Aside from the fashion, fitness & everything princess - I have something different I would like to share with you in this post.

I forgot where I heard this or even where it came from - but - have you heard about the power of the mind? And believing in something so much... that it actually comes true? I've seen this work miraculously throughout my life. I'm going to share with you two specific instances where this type of thinking has been influential. 

------------------

*Many, many years ago - I believe I was 9 or 10 years old. I remember sitting in the golf cart at a horse show up in Wellington. I was holding onto the reins of my sweet white pony, Mikey, with one hand and a magazine, Sidelines, in the other. I flipped to a picture of a young woman (between the ages of 17-20) who was being recognized in an article for her performance at the North American Junior & Young Rider Championships - which is an International Junior Olympic Competition for young riders.  It's the most prestigious event a Junior Rider can be invited to compete in. I remember specifically telling my trainer, Jane, that I would be competing in that one day. 

Sure enough - it was something I worked hard for, for 8 years. (Not only did I work hard... I obsessed about it.) I did have some luck - to where I was able to sell one horse - to afford another - which then led me to the horse I competed on in Young Riders at 17. Later, I did several Grand Prixs on this horse - before I went off to college. Anyways - the point of this short story is - I believed in something SO MUCH and thought about it whenever I was riding horses - and somehow - with a lot of work - I got there. 

Chester & I

------------------

*Now, this short story may not have a happy ending - but it does show you how you think (whether it's positive or negative) can really affect your life. Recently through this blog, I have shared with you my family's story with my Dad. Well - for as long as I can remember - my Mom has always told me that when I "grow-up" to have a "specific". What she meant by this is - for me to be an independent woman - and to always have my own source of income, so I will never be entirely dependent on a man. My Mom always told me that if "something ever happened to my Dad" that our family/financial situation would be devastated because she didn't have a career. I promise you - that I heard my Mom tell me this 1000x. It was almost as if she was predicting something was going to happen - and sure enough - it did.

In no way am I blaming my Mom for anything! However, I thought it was interesting how she said something so many times for so many years - and it actually came true.  

No real reason for this photo - hehe - but it's Tyler & I!

So, what I am trying to say is - if you believe in something so much - and will do anything to have it. You will achieve it. The power of the mind is incredible.

...xox...

Liz

This Is For YOU!

You know what's kinda ironic about me and the reason I started this blog? My life really was completely normal.. nothing unusual.. until 2 years ago. So, now I believe everyone has a secret -or if they don't have a secret- they have some sort of hardship... or "skeleton hidden in their closet".

I hope that my blog inspires you in many different ways. Perhaps someone in your family went to prison OR you are enduring some other hardship, such as: cancer, divorce or death. I want you to know that there is always going to be someone rooting for you - or in many cases - LOTS of people rooting for you.

This world is great. So many people don't judge and are willing to help others with everything. I remember growing up - there was one specific person I knew that I really admire to this day:

We were about 13 years old - and within the same year she was robbed (her dog was killed during this horrible act) and her mother & father got a divorce. Unfortunately, we rarely talk anymore - but I look up to her more than she knows. It's unfortunate at such a young age - that she had to endure so much.

It made me realize that at such a young age - anything can happen. Life isn't always about Disney World and Mickey Mouse. 

Life is about much more. 

Life is about: family, love, friends & God - anything superficial... doesn't really count.

Have you figured it out, yet?

Oh Hey - It's Me!

...xox...

Liz

Favorite Work-Out Prop

My favorite work-out prop of all time is the stability ball. Whenever I do a Pilates class – and they bring out the stability ball… I jump for joy because I know how sore I’ll be the next day. However, you don’t need to do a Pilates class to use it.

I know every gym has one (you can also buy your own at Target) – and I want to share with you three of my favorite exercises you can do that require the stability ball.

1.       Ball Reverse Crunch (Abs)

·         Lie on your back, calves & hamstrings pressed against the ball and arms spread out.

·         Squeeze the ball with your knees and roll your knees to your chest & then roll back down after a short pause.

·         This one will leave your abs sore the next day – guaranteed!

2.       One Legged Ball Squat (Legs)

• Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.
• Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
• Breathe out while raising yourself up and breathe in while returning to starting position.

3.       Ball Reverse Leg Curl (Legs & Ass)

• Lie on your back, feet on top of the exercise ball, legs and back straight.
• Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause.
• Keep your back straight throughout.

There are so many more exercises you can do with this amazing prop! However, I wanted to share with you my favorites. I always feel it the next day when I do these!

What are some of your favorite work-out props?

…xox…

Liz