HOME PILATES WORKOUT TO TONE YOUR BUTT IN 15 MINUTES

With spring and summer fast approaching, any extra exercises you can do to tone up and trim down are super valuable, am I right?! Especially if you can fit in a quick Pilates workout in the comfort and convenience of your own home! So here's our gift to you this week: a 15 minute workout containing 5 exercises focusing on toning your butt! And if you like the program, we offer a 10 Week Pilates Home Workout series available by clicking HERE!

Click on the link below to enjoy the butt BURN! 

https://youtu.be/nLi3_yjbJjM

We recommend that you do this workout THREE times a week to maximise results! Click here to find more home workout videos or go to premiumpilatesstudio.com for our class timetable! 

JESINTA CAMPBELL DOES PILATES FIVE TIMES A WEEK

No refined sugars, zero alcohol and pilates FIVE TIMES a week: A 'nervous' Jesinta Campbell reveals her strict diet and fitness regimen ahead of the David Jones runway show 

Australian model Jesinta Campbell did not disappoint in the recent David Jones Spring/Summer runway show. The toned model upped her health & fitness regime to get ready for the catwalk, including doing five sessions of Pilates a week! 

Campbell says that she has been a longtime fan of Pilates and has always had it as a part of her workout regime. The decision to up her Pilates classes to five times a week has certainly paid off, as Jesinta looks more toned than ever! Campbell first increased her Pilates and cardio workouts in 2015 a few months out of the David Jones show and saw such amazing results, particularly to her stomach, that she decided to repeat this gruelling but rewarding regime. The fit model mainly does equipment based Pilates, on the Reformer and Cadillac in a boutique studio in NSW. 

It's not all about the exercise though! To achieve her washboard stomach Campbell also gave up alcohol nine weeks out of the show and has been eating incredibly healthily. Jesinta says that she is on a roll with feeling healthy and fit. "Once you get into it your body is so used to being clean and healthy if you try to get back into eating bad foods or putting bad things in to your body your body doesn't like it - and doesn't react well...Consistency is paramount when it comes to health and fitness, you can't decide to be healthy three days a week, eat badly four days of the week and not exercise."

We couldn't agree more! In order to achieve the healthiest and fittest body that you want, you need to be consistent with your exercise regime and healthy eating. And to be consistent with exercise you must LOVE what you are doing! 

Come try Premium Pilates's classes today- we have Mat, Barre, Stretch & Equipment Pilates classes as well as Boxilates coming very soon! Call us on 0402 680 724, visit us online by clicking here or email us at inquiries@premiumpilatesstudio.com today! 

OR if you cannot get to our studio or want to 5 classes a week, try our ONLINE HOME Pilates Workout Series - available at http://velocollege.com/course/howtobeawesomeatpilates10/ 

Read more: http://www.dailymail.co.uk/femail/article-3716531/Jesinta-Campbell-reveals-strict-diet-fitness-regimen-ahead-David-Jones-runway-show.html#ixzz4HMRrHsFM
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PILATES HELPED MARGOT ROBBIE FIT INTO HER SUICIDE SQUAD OUTFIT

Australian actress Margot Robbie had to be in top shape to play psychotic member of Suicide Squad Harley Quinn, especially as she spends most of the whole movie in tiny shorts! Robbie was able to fit into her minuscule costume due to many gruelling Pilates workouts on the Reformer, which focused primarily on toning her gluts (bottom) and abdominals. 

Margot's Pilates trainer recently revealed the details about Robbie's pre Suicide Squad workouts. 

"We did a lot of abs, but also full-body toning, because that way, everything is pulling together and more calories are burned when you're working the entire body. We did a lot of personal training on the Pilates reformer, with more tension and higher reps...We did a lot of different types of planks and pikes on the reformer. We also did a lot of butt exercises, lifting and lowering the legs with the feet in the straps....as well as Pilates exercises on the mat."

As Margot only had two weeks to tone her body before she got into her short shorts, her workouts were incredibly gruelling and were two to three hours in length each day! This is definitely not something that we recommend here at the studio, however we thought it worthwhile to mention so you can understand how hard Robbie worked to get her body ready for the movie.  We recommend a minimum of one Pilates class a week to see results, however your results will increase much faster with the more classes you attend a week. In addition to reformer and mat Pilates, Margot did a lot of cross training and cardio to slim down for the role, including swimming, running, ballet, high intensity interval training and trampoline jumping. The 26-year-old actress finished every single workout session with a long stretching session to elongate her tight muscles. 

Want to get confident for summer? Want to do Margot Robbie's Suicide Squad workout on the Reformer? Call Premium Pilates Studio today on 0402 680 724, email us at inquiries@premiumpilatesstudio.com or visit us online by clicking here. 

http://www.hollywoodreporter.com/news/margot-robbies-suicide-squad-fitness-917558, http://www.shape.com/celebrities/celebrity-workouts/pilates-inspired-moves-margot-robbie-mastered-sculpted-butt, http://www.cosmicbooknews.com/sites/default/files/suicidesquadmargotrobbie.jpg,http://api.img.nlm.io/Z-Pqvz7h/h810-w650-1470595462/vogue/media/images/1/1/3/9/8/0/1139838-1_og.jpg, http://assets.nydailynews.com/polopoly_fs/1.2636085.1463155669!/img/httpImage/image.jpg_gen/derivatives/article_750/lvrobbie14f-1-web.jpg

PANKO & HERB COATED SALMON

After years of trying to introduce salmon into my life, I've finally been able to! Between you and me I always felt like a bit of a fraud, being a fitness instructor and an advocate of clean & healthy eating who DETESTED all fish and seafood! I was and am most definitely aware of the amazing health benefits of seafood, I just didn't like the taste at all. Over time I started to like and then love prawns, scallops and then several types of white fish, however the taste of salmon continued to repulse me. A few months ago a friend of a friend suggested that I coat salmon in panko breadcrumbs with lots of herbs and lemon and bake it. I tried it about a month ago, slathering the salmon with mustard as a means for the breadcrumbs to stick to the fish and adding delicious herbs from my garden. I tentatively bit into the baked salmon, then quickly chased it with a bite of steamed broccoli and sweet potato chips. And you know what?? It wasn't bad at all...it was actually good! It didn't taste like any salmon that I had tasted before. In addition, I was incredibly full and satisfied after finishing my fillet. Since that fateful day of experimenting, salmon has appeared in my diet once a week. Even more surprising, this recipe got my husband, a HATER of most things seafood, onto salmon! So for all those salmon lovers and more importantly haters out there, give this recipe a go!n 

INGREDIENTS

1/2 to 1 teaspoon extra virgin olive oil, to brush 

2 salmon fillets, skin on

2 tablespoons fresh parsley, finely chopped

several sprigs of thyme, stems discarded

1/4 cup panko breadcrumbs

zest and juice of a small lemon

a pinch of sea salt & ground black pepper

2 heaped teaspoons dijon, wholegrain or hot mustard

COOKING 

1. Preheat a fan forced oven to 180 degrees celsius. Line a small baking tray with baking paper and lightly brush with the olive oil. 

2. Combine the parsley, thyme, breadcrumbs, lemon zest & juice and salt & pepper in a small bowl and stir well to combine. 

3. Place the fillets, skin down, onto the prepared baking tray. Spread the mustard evenly on top of the fillets, then spoon the breadcrumb mixture on top, taking care to gently press the mixture down onto the fillet. 

4. Bake in the oven for 10-12 minutes or until the salmon is cooked. I like to cook my salmon medium, therefore I place a knife in the salmon and check that the flakes have separated and that the meat is a cloudy/opaque colour! 

Serves / 2 

Total Prep & Cooking time / under 20 minutes 

x PPS team

REESE WITHERSPOON'S AGELESS BODY THANKS TO REGULAR PILATES

Whose body looks the exact same or even better after 15 years and three children? Actress Reese Witherspoons' body does! The 40-year-old recently posed for the 15 year Legally Blonde movie anniversary (has it really been that long!?) wearing the exact same bikini as she did back in 2001! Witherspoon credits regular Pilates, yoga and healthy eating for her ageless body. 

Reese loves her Pilates and yoga and has been a regular at her local Pilates studio in Brentwood, Burn 60, for the past several years. She also tries to cross train for maximum results and is often seem running and hiking on the streets near her home in California. 

To get a toned and lean body like Reese, you also need to eat very healthily. The mum of three eats mainly lean proteins, vegetables, fruits and nuts. Besides eating healthily, Reese also tries to have her dinner early at night so her food has several hours to digest before she goes to sleep. 

Want to get your body from 15 years ago back? Come try Pilates today! At Premium Pilates studio you can pick from Equipment classes and/or Floor classes; there's something for everyone! Call 0402 680 724, visit us online by clicking here or email us at inquiries@premiumpilatesstudio.com today. 

x PPS

images by http://www.foods4betterhealth.com/reese-witherspoon-credits-yoga-pilates-and-diet-for-fit-bikini-body-poses-for-15th-anniversary-of-legally-blonde-15705, http://d3lp4xedbqa8a5.cloudfront.net/s3/digital-cougar-assets/WomansDay/2016/07/14/15927/MAIN.jpg?width=690&height=&mode=crop&quality=75,  http://cdn01.cdn.justjared.com/wp-content/uploads/2009/05/witherspoon-pilates/reese-witherspoon-pilates-princess-03.jpg, http://g01.a.alicdn.com/kf/HTB1aY2GHVXXXXbXXXXXq6xXFXXXX/2015-font-b-Reese-b-font-font-b-Witherspoon-b-font-Boat-Neck-Short-Sleeves-Black.jpg

BEAN & BEET STEW

Also known as Chard or Swiss Chard, Silverbeet is rich in many vitamins and minerals, like all other green leafy vegetables. Silverbeet contains high levels of magnesium, calcium, iron, potassium and vitamin A and K. It is a very versatile vegetable and one that my mother and grandmother used to cook in abundance when I was growing up. Silverbeet can be paired with all manners of meats, it works wonderfully in soups and stews and is a famous ingredient in the very tasty Greek filo pastries (spanakopita). I often use silverbeet in soups, stews and in frittatas. Play around with the recipe below and add whatever vegetables you need to get rid of, such as pumpkin, potato etc, but don't forget the silverbeet! 

INGREDIENTS

• 1 teaspoon extra virgin olive oil 
• 2 medium carrots, diced 
• 1 medium zucchini, diced
• 1 large garlic clove, finely chopped
• 1 teaspoon dried thyme or 1 tablespoon fresh thyme, stems removed 
• ground black pepper
• 1/2 large silverbeet, around 150g, stems removed and finely chopped
• 1 x 400g tin cannellini beans, washed & drained
• Optional -100g reduced-fat ham, diced 
• Optional - 1 tablespoon reduced-fat grated parmesan cheese or grated regular cheese 

COOKING 

1. Heat a large deep saucepan over medium heat and add olive oil, swirling to coat. Add the carrots and zucchini and cook for around 5-6 minutes or until the zucchini and carrot are starting to soften. Stir occasionally to make sure the vegetables do not stick to the pan. Pour in the garlic and leave to cook for 1 minute. 

2. Add the thyme, a generous sprinkle of pepper and the silverbeet to the pan along with one cup of water. Stir to combine then cover the pan until the silverbeet wilts (this should just take a few minutes). Pour in the beans and continue to cook, covered, turning the heat down to a simmer, for 5 minutes or until the vegetables are tender. Add the ham to the pan if using and stir well to combine. 

Serves / 4 
Total Preparation time / 15 minutes 
Total Cooking time / under 20 minutes 

x Premium Pilates Studio 

TRANSFORMATION TUESDAY - SPOTLIGHT ON DEB

Our Transformation Tuesday client, Deb, is a very special, fun loving and determined woman who has been with us since October 2013! 

Deb initially came to see us as she was suffering from a very sore lower back and tight upper back. Deb's first class was very low level, consisting of only a few abdominal exercises. I remember that Deb had great trouble holding her legs up in tabletop and that we moved very slowly through exercises. However she persevered and week by week Deb's core became stronger, her confidence on the Reformer grew and her technique improved considerably. Her exercises started to advance and the number of repetitions she could get through without having a break improved dramatically. Deb gets into tabletop with ease now; in fact, we often find her starting abdominal exercises of her own accord before we have begun the class! Getting her feet in the straps used to be very difficult for Deb (I've never told her this but I wrote a warning in Deb's notes after her second class that says 'do not let her get into the straps without assistance!!'), however nowadays she needs no help whatsoever. 

Deb's flexibility and posture have also improved substantially, which, paired with her strong core, have all factored into her pain free lower back. One of the bonus benefits that not just myself and Chris but her weekly classmates have noticed about Deb is how much her body has toned up from Pilates, particularly her little waist and slim arms! As Deb mentions below she may currently be a similar weight to when she started Pilates, however she looks several kilograms smaller, as the tone to her abs, arms, legs and bottom are very apparent! 

No matter what is going on in her life, Deb has made time to come to Pilates. Whenever we have to cancel Saturday classes or when Deb cannot attend her usual class, she approaches us weeks before to book in a make-up class. Deb's dedication and commitment to Pilates has been unwavering since October 2013. This is one of the main reasons why Deb's endurance, technique and strength have improved so much; because of her tenacity, her persistence and her perseverance. 

Fast forward to mid 2016, Deb can be found in her weekly Reformer class smashing out planking exercises, advanced movements and very tough and long butt-burning series! Deb's lower back pain is no more; in fact, we often forget that Deb ever suffered from lower back pain in the past, as she has strengthened her core so much that no exercises are off limits! She is an absolute joy to teach as she is so determined to try new exercises and to work hard, whilst also enjoying a laugh at the same time. When Deb's courage on the Reformer developed, she started to show us a hilariously funny and witty side of her. Deb, you make our Saturday's so much brighter and more enjoyable. We are so proud of you for stepping out of your comfort zone and trying Pilates almost three years ago and for sticking to it! You have come so far. We just adore you and are so happy to have you in our lives!  

Scroll down to read all about Deb's Pilates journey in her own words: 

What made you start Pilates back in October 2013?

I went to see a Physio regarding my back.  I had fallen down a couple of stairs (carrying my dog at the time) and hurt my back just below my waist.  The Physio suggested that I should try Pilates as this would help my back.  Also not long after getting married I had started to put on a lot of weight (which I swore I would never do) and then a few years later I lost all that weight.  I had become obsessed with walking but had got bored with that and wanted to try something new but didn’t know what.  Pilates was my answer.

Has Pilates helped your lower back pain?

It is amazing just how much Pilates has helped with my back pain.  I am a legal secretary so I am in a sedentary position for most of the day and by the end of the day, my back would be really hurting.  I also found it really painful getting into bed at night and out of bed in the morning.  Now the pain has absolutely gone and that is one of the main reasons for my continuing to attend Pilates classes.

How do you feel your body, mind and life has changed since starting Pilates?   

I certainly feel happier within myself about my body shape.  Just before I started Pilates, I was probably around about the same size and weight as I am now but I was really unhappy with my body tone.  As you get older, gravity, unfortunately, takes over.  I notice now that I am so much stronger because I now have muscles (as small as they may be).  I can now lift certain things that I would have had trouble with before and would then have a sore back.  Coming to a Pilates class is also great for your mind.  It is your time to do something for yourself and no one can take that away from you.  Everyone should have some down-time for themselves – you should always make time.

What has kept you so dedicated and motivated to continue Pilates for the past almost three years?

I can honestly say that I have never stuck to anything in my whole life for so long as I have with Pilates.  I have never been a work-out person but there is something therapeutic about Pilates.  To continuously see that your body is changing for the better gives you more confidence in yourself, it gives you the courage and determination to keep trying harder and more complex exercises and with perseverance you are able to achieve goals, even if they be small.  When I first started Pilates, I had great trouble even getting my feet in the straps as well as in the table top position.  Now it just seems to come naturally, well almost.

What is your favourite thing about your Pilates classes?

I absolutely love coming to classes because of the wonderful people I share my classes with each week.  They know who they are.  They give me the courage and confidence to continue working hard.  They are both an inspiration and I feel we have become great Pilates Pals. 

Of course I have to mention Em and Chris.  As I have already mentioned when I was seeing the Physio, he suggested that I should try out Pilates.  At the end of my session with him, he introduced me to Em who had just finished taking a class.  She was so warm and encouraging and gave me immediate confidence that she would be able to help me with my back pain and my overall fitness and toning.  That has not changed.  Both she and Chris are wonderful and talented people who love to share and help us all grow and achieve.  Thank you both.

Want to transformation your body and life like Deb and be pain-free? Call Premium Pilates Studio today on 0402 680 724, visit us online by clicking here or email us at inquiries@premiumpilatesstudio.com ! 

x PPS team