NEW BLOG LOCATION!

My blog is now located on my website www.pilatesbylisa.com.au, making my site your one stop shop for EVERYTHING Pilates! Come check it out, leave me a comment, watch the videos and stay tuned for our up and coming online shop! See you all there.

x Lisa

FOUR REASONS YOU SHOULD START PILATES TODAY!

Taking up Pilates will be the best decision you ever make. It is the ultimate way to sculpt an amazing body, increase strength, agility and flexibilty whilst enhancing postural alignment. It is an outstanding way to restore health and vitality, diminsh stress and attain the body of your dreams. Pilates is suitable for everyone, from the very beginner to advanced athletes, so discover the benefits below and start your Pilates practice today! 

Stand Taller

Regular Pilates practice elongates and realigns the spine, making you stand prouder, taller and stronger! The conditioning exercises articulate the spine and strengthen deep stabilising muscles that support the spine, pelvis, scapula and joints, preventing postural weaknesses. Pilates exercises also lengthen out muscles such as the gluteals, hamstrings, quadriceps and pectorals, all of which can cause imbalances and injuries throughout the body when they are too tight. By standing taller and lengthening the spine, you can look kilos lighter immediately! Stand in front of the mirror and slump your shoulders forward, curve your spine and stick one hip out to the side, not very attractive is it? Now try drawing your shoulder blades down and in, elongate your spine and tuck your pelvis under so the hips and pubic bone are level. Voila! You just instantly looked four kilos lighter! 

Look Sensational

With the combined benefits of stretching and strengthening, Pilates produces sexy, lean muscles and tones every inch of the body to perfection! Combining body weight resistance with equipment such as Therabands and Magic Circles creates a stronger, extremely defined figure without building bulk. Think of a dancers body, slender, graceful, powerful and athletic. These are the results you will achieve with Pilates!

Breathe Easier

The breathing technique used in Pilates dramatically increases lung capacity, promotes circulation and also cleanses and invigorates the entire body. As an added bonus, increasing the amount of oxygen that enters your bloodstream will speed up your metabolism, causing you to burn many more calories during your Pilates workout! The technique used is referred to as intercostal or lateral breathing. In order to keep the lower abdominals engaged and navel drawn to the spine, it is necessary to breathe into the back and sides of the lungs, expanding the ribcage laterally. Increasing your lung capacity significantly builds up aerobic endurance, prevents ailments such as asthma, dramatically strengthens your immunity against colds, flus and disease and has an amazing effect on reducing stress and anxiety, promoting relaxation and composure.

Feel Amazing!

With the combined benefits of efficient breathing, optimal posture and a body to die for, your efforts will be rewarded with a Pilates confidience that will have you ready to take on the world! With newly increased energy levels and a significant boost in the body’s release of “feel-good” endorphins, those who practice Pilates experience a “new lease on life” and often find their refreshed, positive energy attracts prosperity in all other facets of their life.  There is nothing better than the amazing feeling that comes with being in the best shape of your life. 

Exercise Of The Week! Pilates By Lisa Hip Flexor Stretch

It's that time of the week again, and today I will be taking you through a fantastic stretch to open up your hips, correct your pelvic alignment and prevent postural problems and back pain. This hip flexor stretch is beneficial for everybody, from the super-active to the completely inert. The hip flexors can tighten easily through sports such as running and cycling, however they can also stiffen up with long periods of sitting. Perform this stretch daily to ensure you save your hips, back and enjoy life the Pilates way!

Love, 

Lisa x

Exercise of the week! The Side Plank Waist Slimmer

Get ready to rock your core! This week's exercise is the mighty Side Plank, which I find is one of the most effective and challenging Pilates moves. This amazing exercise works the external obliques and your core strength like nothing else. It slims and defines the waistline, increases should strength and dramatically enhances lateral stability and balance. Give this exercise a go and watch your body transform, perform three sets of twelve repetitions on each side for optimal benefits. Stay tuned for next weeks video!

Love, 

Lisa x

Food to Fuel Your Pilates Body!

I’m a self-confessed health freak, I’d rather swallow rusty nails than take a bite out of a greasy Big Mac and if the ingredients read like a chemistry textbook....then you can forget about it. I feel healthy, energetic, vibrant and satisfied when I know that every morsel that passes my lips is rich with nutritional value and is nurturing my body, it is a temple after all. 

I also have a very addictive personality, it’s either one extreme or the other which is why I choose to fill my diet with delicious, nourishing food and avoid junk at all costs. I can’t just stop at one hot and spicy drumstick....I’d be eating the entire 24 pieces in the bucket. That’s another thing, I eat A LOT of food! If my diet wasn’t predominantly based on vegetables and fruits and I was eating whatever I pleased, I’d definitely be battling the bulge. 

Another major factor in my diet is that I don’t drink alcohol. At all. I never went through a party phase even in my teen years and have followed in the footsteps of most of the women in my family, who look 15-20 years younger than their actual age which I think is attributed to their non-drinking ways. I can count on one hand the number of alcoholic drinks I’ve had in my life and it doesn’t bother me in the slightest. I don’t look down on people who do drink, I think it’s great if you enjoy it, I just expect to also not be judged for my choice. Turning down the chance to get wasted and party like most people my age has tested many friendships and relationships, but at the end of the day it proves who is really worth having in your life. If others scoff at you or try to make you feel like some sort of freak, then they are not worth your time. 

The following is a typical breakdown of the foods I eat on a day to day basis. This may not work for everyone and I’m sure there are many anti-dairy, anti-wheat, anti-sugar, anti-eat-carbs-after-5 p.m. advocates tutting at my love of yoghurt, milk, wholemeal bread and lots of fruit....but it has worked for me now since I was in my early teens. It has kept my weight steady, cholesterol unusually low, skin and eyes clear and energy levels through the roof. 

BREAKFAST OPTIONS

Banana smoothie: 

I buy bananas in bulk and peel and freeze them, they taste fantastic frozen even as a snack buy themselves, a great alternative to ice cream! My smoothie consists of two small frozen bananas, one cup of skim milk, 6-8 ice cubes and a good teaspoon of cinnamon, which is fantastic for regulating blood sugar and is one of the healthiest spices. 

Fruit Salad with Natural Yoghurt:

I typically eat this if we are out at a cafe or restaurant for breakfast. I think there is nothing better than juicy watermelon, delicious strawberries, tangy pineapple, rockmelon, kiwifruit, apples....the works all in one meal! Finished with creamy Greek or natural yoghurt, it’s a sweet and satisfying breakfast option. 

Oats:

I sometimes make some quick oats if I’m pushed for time and have a big morning ahead of me. Half a cup of quick oats with three quarters of a cup of water zapped in the microwave for a couple of minutes and you have breakfast in an instant! Finish with some cinnamon, maybe a bit of honey, some frozen berries or chopped apple and it will keep you full for hours. 

LUNCH OPTIONS

Tuna, chicken or salmon with salad veggies

I alternate between having a tin of canned tuna, skinless chicken breast and a salmon steak every day. I eat this with a HUGE salad consisting of lettuce leaves, around a quarter of an onion (otherwise I can see the cringe on other people’s faces when I breathe), one tomato, one carrot and beetroot tinned in natural juice. I love this lunch and look forward to it every day.

DINNER OPTIONS

Wholemeal toast with a quarter of an avocado and vegetable soup.

I know you are supposed to do the whole “Breakfast like a King, lunch like a Prince, Dinner like a Pauper” thing, but why not live like a King all the time right? I generally eat a pretty big dinner, but it mostly consists of good, fresh veggies. I love bread, but I limit my serve to two pieces with my dinner. I smother it in Avocado, which I also limit to a quarter a day. Avocado is brimming with healthy fats and I like to make sure I get my daily fix. My vegetable soup is predominantly made from lots of pumpkin, with carrot and celery thrown in the mix. I fill a huge pot with the veggies, add around a cup of water and wait for it to start boiling. Once the veggies can be mashed I mix them together, throw in a heaped teaspoon of Massel Chicken Vegetable Stock, and dinner is ready! 

SNACKS AND DRINKS:

Apples

I’m known to be a bit of an apple addict, eating between three and five a day. I have done this for as long as I remember, I love the crispy, crunchy skin, the sour taste of the green variety and the delicious sweet taste of pink ladies. Some people avoid fruit like the plague, afraid of sugar overload. In my experience, especially with the amount of fruit I eat, I believe that the idea of too much sugar from fruit consumption is a myth and it should be included much more in everyone’s diets!

Yoghurt

Here’s a tip for those of you who love ice cream, I buy a tub of Yoplait fat free, sugar free yoghurt, usually banana and honey flavour, divide it between five small plastic containers and freeze them. When I feel like a snack, I let it defrost for a while, between half an hour and an hour, and the result is yummy frozen yoghurt that tastes to me just like ice cream!

Barley grass

I drink two heaped teaspoons in water when I wake up every day. It helps to keep your system from becoming too acidic and is packed with so many vitamins and nutrients, I swear by it to keep my energy levels up. Other Drinks I have during the day are about a litre of water and a few cups of green tea or peppermint tea. I can’t remember the last time I had soft drink and have never been a coffee drinker, which means my caffeine intake is slim to none. Caffeine has it’s good and bad points, but again it’s something that I generally avoid. 

So there you have it, my typical day-to-day eating habits! Again, this is not a nutritional guide or me preaching that you should all do the same, it’s simply a breakdown of what has worked for me for countless years. I hope you enjoyed reading and any questions or comments can be sent to lisa@pilatesbylisa.com.au. See you next time!

Love, 

Lisa x 

Exercise of the Week: Hamstring Pull!

This week's exercise is the Hamstring Pull, as the name suggests it is fantastic for increasing flexibility through the backs of your legs and creating long, lean sexy muscles. On top of this you are dramatically increasing your abdominal strength and endurance, making it an all over body workout in one simple move!

Love,

Lisa.

Why Pilates Has Changed My Life...

It has been two years since I made a life changing decision and held my very first Pilates class, calling my little one man show "Pilates By Lisa". I hired the local Burleigh Waters Community hall for an hour every Thursday evening, spending countless weeks prior to my first night walking the streets delivering flyers, posting them on community boards and trying to spread the word any way possible. When my first class finally rolled around, I just prayed that at least three people would come, desperately hoping I wouldn't be left sitting at the front of the class alone. To my surprise, ten eager participants showed up, some of who would turn out to be my most dedicated followers and close friends. 

As the weather heated up and my enthusiastic students became increasingly driven to achieve hot Summer bodies, I started to expand my classes and before I knew it, I had four classes on the go! Over the last two years we've shared marriages, babies, overseas holidays, relocations, tragedies, triumphs and so much more. When one of my very first and most dedicated participants was forced to move her life down to Sydney, there were so many tears…it was almost like a break up! With the little resources I had, I taped a very amateur video with no sound demonstrating the exercises for her so she could still get her Pilates By Lisa fix. 

Today I've met so many amazing friends who have impacted my life greatly, people of all ages and all walks of life who have further intensified my love and appreciation of Pilates. I encourage anyone who has never given Pilates classes a go to come down to Merrimac or Burleigh and experience it for yourself. You'll have a great laugh, get fit, whip your body into shape and meet some of the best people you'll ever know. Visit www.pilatesbylisa.com.au for all class timetables. Look forward to seeing you there!

Love,

Lisa.

Here are some of my beautiful Merrimac girls...

And some of the awesome Tuesday morning crew...

And my very fun Thursday night Pilates addicts!