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



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

Work-Out Queen

Later I will talk about my work-out routine, but for now I'm going to share with you all the boutique fitness studios that I love to go to!

Most of the time, I work-out at a gym - mostly because my wallet cannot support me constantly working-out at these studios. However, I do feel like these places yield better results and make working-out "fun".

Here are my favorites:

• Pilates of Boca: I am a HUGE fan of Pilates. If this is not in your work-out routine now, then you must add it. I have been going to this studio ever since I moved home from college. The owner of this studio is very good friends with the owner of the studio in Tallahassee (where I went weekly). Anyways - I typically do the mat classes. Why? Because they are the most challenging and they are the cheapest! It can't get any better than that! If you are in the South Florida area, I highly suggest that you try this studio out. It's fantastic. (If not - try your local Pilates studio.) Here are my favorite instructors: Stefanie Ellis (she is the owner), Nicole Callis & Tanya Failla (she is my favorite!).
• Pure Barre: This is a chain studio that is popping up all over the United States. I first discovered this little gem in Nashville, Tennessee. Then, one opened up in Boca Raton right when I moved back down here. This work-out incorporates Pilates, dance & weights to lift and tone your body. It works every muscle! I ALWAYS feel this work-out the next day.
• FlyWheel: This is the BEST cycle class you will ever go to. I can't even go to a regular spin class at LA Fitness anymore - because the classes are so boring. Anyways, this studio gives each rider their own cycling shoes (this makes such a huge difference). And, the bikes are set-up "stadium style" so everyone can see the instructor. The music selection is always amazing - and all the instructors talk and motivate you through the entire work-out. My favorite part of the class is when we use weights for our arms. It breaks up the class a bit and adds something you normally wouldn't get at a "gym-style" spin class. My favorite instructor is Angela Lutin. She kicks ass!
• Bikram Yoga of Delray Beach: I must say that the BEST Bikram Yoga studio I have ever been to was in Nashville, Tennessee. The instructors were amazing and the studio, itself, was gorgeous. Anyways - this is my favorite studio in the South Florida area. The benefits of practicing this yoga are unbelievable. I am a runner - so this always helps me when my muscles get really tight. And - the best part? You can burn up to 900 calories in one class!

So, I hope I was able to share some valuable information to you. :)

...xox..

Liz