Schedule for Pilates of West Palm Beach

I can't believe it :: this studio is officially open & the schedule is out! I'm teaching quite a few classes and cannot be more excited.

Starting January 21st - the Pilates of West Palm Beach schedule is as follows:

I will be teaching :: Tuesday - Thursday at 6pm, Friday at 7am & Sunday at 10am!

You can sign-up online at pilateswpb.com!

I look forward to seeing you at the studio. ;)

"Strong is the new skinny."

...xox...

Liz

WorkOut Wednesday

Perhaps one of your resolutions for 2013 is to hit the gym more - well, I can tell you that a great way to stay in shape is RUNNING.

I promise - it's not as scary as you think.

Now that we are on the topic of running (I just love it) - I am going to share with you a tid bit of advice.

:::

For many years - I've heard that the "correct" way to run is from heel to toe. I've never followed this rule - mostly because it never felt right when I tried to run this way. Also, I watched so many people hurt their knees running from heel to toe.

Now, there is still a debate of the "correct" way to run - but, I am going to suggest to you:

Run on the balls of your feet!

Not only does this protect your knees - but your calves get a killer workout. Additionally, many runners improve their time running this way.

If you're not used to running on the balls of your feet - it may be hard at first, but don't give up! It's definitely something to work towards.

Happy WorkOut Wednesday!

..xox..

Liz

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

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



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

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

Fitness Boutiques

Ever since I wrote my first blog post about all the "fitness boutiques" that I like to visit - I have had others tell me about their favorites, too. 

So, what did I do? Naturally, I tried them! 

Here is my opinion:

1. Orange Theory

One great thing about Orange Theory is that your first class is free. So, what is it? This fitness boutique is a workout that "is broken into intervals of cardiovascular and strength training, using a variety of equipment including treadmills, rowing machines, TRX suspension training™ and free weights to tone your body". It's pretty much a great workout all squished into 60 minutes. 

Truthfully, I really liked the atmosphere - but I don't think it's worth paying for this workout over a long period of time. I think this workout is great for you to learn about weight training and mixing cardio. The class I took did not involve a lot of TRX (which I would have liked to have seen more of). 

Summary: A great workout - but I think you should take what you learn at this workout and apply it at the gym. You can do pretty much everything at this studio that you can at the gym. But, I do think this workout is great to do every once in a while. By the way - this is a franchise, so if you are not in South Florida - than you should see if there is one in your area!

2. American Yoga

I have been searching for a great Vinyasa yoga studio ever since I moved to South Florida after college. It has taken me two years, but I have finally found one! It's called American Yoga - and it's located in Deerfield Beach, FL. I tried a class here the other week (they offer a FREE class every Sunday) - and I was sore for 3 days after! Let's just say - I'm hooked! Even if you haven't tried yoga before - Vinyasa is a must.

Summary: I have tried other Vinyasa studios in the South Florida area - and have not found one as good as this. Also, the atmosphere is wonderful! The floors are wood (which I love), and it has an overall organic feel to it.

Other Opportunities:

**Lululemon (Located at Town Center Mall in Boca Raton, FL) - offers a FREE yoga class every Sunday at 6:30pm.

**Suspension Yoga - I was told there was a fantastic studio in Fort Lauderdale that offers Suspension Yoga. I think this will be my next fitness boutique conquest. Have you tried this type of yoga before?

One more thing... I have been thinking about starting my own "Fitness Queen" class every Saturday by the beach in East Boca. It would incorporate cardio, pilates & strength training. (BTW - I am certified in Beginner Pilates). If I had a lot of people interested - then I would move forward with it. I will incorporate all my weekly work-outs!

Pink Workout

Any other fitness boutiques that you suggest for me?

Also, I really appreciate those who read my blog posts! ;)

...xox...

Liz

Stubborn Abs

Your lower abs can be the hardest and most stubborn part of your body to get in shape. When it comes to your abs, it really does matter what exercises you do along with what you're eating!

Personally, I think the lower ab exercises are the hardest - but they are the most rewarding, as well!

Here are a few lower ab exercises that I frequently do in my weekly work-out routine: 

1. Lower & Lift

• This exercise I learned from years of Pilates. It's super simple - but will have your abs sore the next day.
•  First, lie on your back. Keep your back long and imagine that you are sucking your belly button to the floor.
• Lift both legs straight to the ceiling. Flex your feet. Then, lower your legs as one unit until you are several inches above the ground (if your lower back lifts up, then you have gone too far down). 
• Finally, lift your legs back up to the starting position.
• Reps: 12, Sets: 3 

2. Cross-Legged Lift

•  First, lie on your back. Keep your arms at your sides.
• Bend right knee, crossing right foot over left thigh. Keeping left leg straight, use your abs to lift hips off the ground.
• Lower hips, then take legs down to 45 degrees. 
• Switch, crossing the left leg over the right thigh.
• Reps: 12 (each leg), Sets: 3 (each leg) 

Picture from Shape.com

3. Reverse Crunch

•  First, lie on your back. Keep your arms at your sides.
  
• Bring the knees in towards the chest until they're bent to 90 degrees. Keep your feet together.
• Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.  
• This is a very small movement - so make sure your lower abs are doing ALL the work!
• Extra: Rumor has it this is how Jessica Simpson got her sexy abs back when she was filming Dukes of Hazzard.
  
• Reps: 15-20, Sets: 3

Try this lower ab work-out the next time you make it to the gym! Also, these exercises are simple enough to where you can do them right at home!

Be a Fitness Queen!

...xox...

Liz

Runners' Glass Slippers

As a runner, there is nothing I love more than my running shoes. The type of shoes that you have and their condition can really make a difference on your run.


What type of running shoes do I use? Asics. They are the absolute best! I've tried other brands before - and I've decided they don't even compare.


Shoes I don't recommend? I'm not a fan of Nike. My very first pair of running shoes (when I was 16) were a pair of Nikes - and let me tell you... I had shin splints like no other.


So, if you are an avid runner - how many times a year should you trade in your old ones? The recommended amount (if you run 3x or more a week) is every 3 months.


I just bought a new pair yesterday (I was WAY overdue):

My new shoes!

Ok... so they aren't pink. It's okay to branch out every so often. ;)


So - where did I find these? Nordstrom Rack! There is no need to pay full price for these shoes. I have seen Asics at: Nordstrom Rack, DWS, Loehmann's & other "discounted" stores. These running shoes can get pricey (the ones I bought were $135 retail... and I got them for 65% off).

What are your favorite running shoes?

...xox...

Liz

Catch Me If You Can

Before I share with you some of my favorite exercises and routines that I use on a weekly basis - I want to go over one basic fact:

Cardio is your best friend.

I don't know about you - but I think the most beautiful, healthy & fit body is: toned, long & lean. (This DOES include curves.) How do you get this type of body? Step #1 - add cardio to your workout. 

What is considered cardio?

• Running (my personal favorite)
• Swimming
• Biking/Cycling
• Dancing
• At the gym, you can use the elliptical & treadmill.

Cardio is an entire body workout. If you do the proper amount of cardio each week, you will notice your body changing and becoming more and more toned.

Sometimes people don't realize that if you do 500 crunches a day - you will never see results unless you add cardio to your fitness routine.

Cardio, actually, is a fantastic ab workout. Have you ever been in a cycling class and the instructor told you to "suck your stomach in to your spine"? That is because your abs are powering you through the workout.

Other than my daily runs every week - I probably only work on my abs 2x a week. It's all I need with all the cardio I do!

So, how much cardio do I do in one week? I run 5x a week and try to do a cycling class 1x a week - which makes a total of 6x per week. 

That can be a lot to some people - but I do recommend that you do cardio 4x per week for at least 45 minutes. When I run outside or at the gym, I usually run anywhere from 45 minutes to one hour. I rarely have a cardio session that's less than 45 minutes.

Try adding cardio 4x a week - and let me know what happens! ;)

Princess Running Shoes

...xox...

Liz