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!

Exercise of the Week! Pilates Single Leg Stretch

Welcome to the very first exercise of the week, filmed at amazing Burleigh Beach on the Gold Coast. The Single Leg Stretch will help to tone you tummy, stretch your hip flexors and get you in top shape for Summer! Check out our new video and stay tuned for more to come. 

Love,

Lisa.

Celebrities who SWEAR by the Pilates Method!

Pilates is the exercise of choice for hundreds of celebrities who are seeking the ultimate workout to maintain a long, lean, slender figure and stay ready carpet ready all year round. The following are some of Pilates' most dedicated fans, including a personal client of mine. 


Amanda Ware is one of those girls who just lights up the room. With her stunning smile and bubbly personality, you just can't take your eyes off her. When I first met Amanda, she was a shy school girl working at the local leagues club, religiously attending my Pilates class weekly with her beautiful mum. It was obvious this girl was destined for bigger and better things, and when she found out she would be a contestant on Australia's Next Top Model, we upped her Pilates practice and she diligently practiced the leg and ab workout I recommended to get her into top shape. When it was announced she had won, seeing her beautiful, healthy, graceful figure sashay down the catwalk on live television could not have been more rewarding. Amanda is the perfect example of what Pilates can do for you, change your shape and ultimately change your life!

Miranda Kerr possesses the most envied and coveted body in the world. Her svelte, willowy figure and amazing curves can not just be simply put down to genetics. That body is the result of dedicated, hard work and will power. Miranda recently posted a blog on her KORA Organics website declaring that her ridiculously perfect shape is the result of consistent Pilates and Yoga sessions, saying that Pilates is the ultimate exercise to tone and define your arms. 

Jennifer Hawkins is another devoted Pilates enthusiast and a true testament to the method. She ensures that she makes time for at least four Pilates classes a week and credits these sessions for her long, slender limbs, toned, taut tummy and the perky bottom she famously revealed on the catwalk. 

And who could forget the famous Pippa Middleton bum! Women (and men!) all over the world were hypnotised by her perfect, round derriere. Kate? Will? What wedding? It was all about Pippa's butt! She wasn't shy about revealing how she achieves her fantastic physique….Pilates, of course! She says the exercises leave her feeling calm, refreshed and invigorated and have had a massive impact on her core strength and posture. Pippa's weekly sessions have become an indispensable necessity that maintains her fitness, happiness and energy. 

Other celebs who attest that Pilates method maintains their bangin' bods include Megan Gale, Jennifer Aniston, Hillary Duff, Gisele Bundchen, Reese Witherspoon, Megan Fox, Cameron Diaz, Mandy Moore, Liv Tyler, Kate Hudson, Kate Winslet, Sandra Bullock…I could go on forever! 


So many women with access to the best trainers, facilities, equipment and expert opinions could not be wrong, so why not give Pilates ago to achieve your ultimate body?

COMING SOON: ab ripping, body toning workouts!

This morning we were down at beautiful Burleigh Beach shooting all new ab sculpting, body toning workouts to share with you! These workouts will be available for varying levels of ability and will get your body ripped, sculpted, defined and ready for Summer! 

Available in DVD or print form, these workouts will be coming to you very soon, I will keep you posted on the release date! Workouts will specifically target you problem areas, with separate ab, leg, arm, back and full body workouts.

Here is a sneak peak :)

Love, 

Lisa

Pilates For the ultimate, toned butt!

This quick, easy 10 minute workout is FANTASTIC for toning, strengthening and defining the glutes, aka your perky bottom! Try this video once a day and you will have a Pippa-Middleton-worthy butt in no time! (She swears by Pilates!) More videos coming soon.

Love, 

Lisa

Welcome!

Welcome to my Pilates Blog! Fitness and exercise are one of the most important things in my life, I’ve adjusted work schedules, social events and basically my life to make sure I can fit in my workout time. It made sense for me to make a career out of my obsession, so whilst I was studying Journalism at Uni I also finished my Cert III and IV in Fitness. 

I started instructing group fitness between uni classes and as soon as I completed my degree, I took on full time work in the fitness industry. Journalism never really got a look in. I’ve gone through so many phases with exercise, group classes, thrashing the treadmill and cross trainer, boxing training...you name it I’ve given it a go. For years I was the ultimate Cardio addict...if I wasn’t burning at least 500 calories during my workout, I didn’t want to know about it. Running, spinning, stepping, attacking...if I wasn’t dripping in sweat it was a waste of time. 

Pilates has always played a part in my fitness routine, but it wasn’t until I started my studies and became a qualified teacher that I realised it’s true potential. 

Pilates isn’t just a way to keep fit or earn a living for me, it’s become much more than that. Teaching my classes has changed my life, my body and my mindset on all things health and fitness related. I’ve met so many amazing people who attend my sessions that have become dedicated Pilates fans and lifelong friends. 

The method has completely transformed my body shape from slim but shapeless to athletic and toned...all without lifting a single dumbbell! I am still a self confessed gym junkie and cardio freak, but I have not experienced a single injury or ailment since taking on Pilates as a full time career. It makes you feel strong, powerful, lengthened, aligned, healthy and like you’ve really treated your body in the best way possible. 

I am so excited to share my thoughts, tips, advice, discoveries and all other things Pilates and health related! Questions, comments and all enquiries can be sent to lisa@pilatesbylisa.com.au and don’t forget to visit www.pilatesbylisa.com.au! 

Love, 

Lisa.