BLAKE LIVELY'S DAILY PREGNANCY PILATES' CLASSES

Expecting actress Blake Lively has been doing daily sessions of Pilates and Yoga since she found out she was pregnant! The 27-year-old movie star announced on her website, somewhat cryptically, that she and husband actor Ryan Reynolds are with child in early October. The online post shows the photo above of Lively holding her baby bump against a sunset backdrop. Since this date Blake has posted more photos of her growing stomach, therefore there is definitely a bun in the oven for this young star! 

The toned actress wants to stay fit and healthy during her first pregnancy, hence the daily Pilates and Yoga classes. Lively is eager for her pregnancy to go as smoothly as possible, therefore she is also very aware of her eating and is prohibiting all processed food, tells a magazine source. 

Blake is no stranger to exercise, as she constantly works out before and during filming for her gruelling physical roles. The toned star worked out five times a week during circuit training when she was filming the movie 'Green Lantern'. These circuits focused primarily on her core, arms and legs. In addition, Lively was a fan of Plyometrics pre-pregnancy, as this tough exercise routine kept her legs super toned. Plyometrics involves jumping, lunges and squats and dynamical explosive bursts of these exercises (such as squat jumps). 

It appears that Blake has ceased her usual cardio intense exercise for low-impact Pilates and Yoga, which we think is a very wise choice and will get her through her first pregnancy very smoothly! 

Premium Pilates Studio currently has a record number of pregnant clients!! Pregnant and not sure which exercise regime will help you pre, post and during delivery? Try Premium Pilates today! Our reformer classes have a maximum of four clients to one instructor, therefore you will experience a tailor-made prenatal Pilates class every session! Call Premium Pilates today on 0402 680 724, email inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com. 

From the PPS team! 

Images by http://www.belfasttelegraph.co.uk/, http://celebgawking.files.wordpress.com, http://i0.wp.com and http://www.pink255.com. 

SOFIA VERGARA'S PILATES WORKOUT SECRETS

Stunning Modern Family actress Sofia Vergara works incredibly hard for her bombshell physique, tells her trainer Jennifer Yates. Yates recently dished the details on Sofia's workout routine and secrets to sculpting and maintaining her amazing body! 

“We work out at least five times a week for 50 minutes to an hour, depending on her schedule,” says Yates. "She (Vergara) is dedicated!" 

Yates has her own Pilates studio in LA, which Sofia, 42, attends as often as she can. Vergara loves equipment Pilates so much that she has a type of Pilates reformer machine installed in her home gym! 

"Sofia loves working her butt,” reveals Yates. “We do a lot of squats and deadlifts and a lunges [on the Pilates machine], and we do a lot of things off the machine as well. Recently we’ve been combining some of the heavier weights for the lower body because she’s trying to put a little more mass on, so we’ve been doing a lot of work with kettle bells. She’s really strong!”

Vergara is very committed to her workout routine, so much so that she even made time for daily exercise when on a holiday with her beau, actor Joe Manganiello, recently! Yates says that Sofia takes weights and resistance bands with her on her vacations so that she can keep up her Pilates. 

Something you may not know about Vergara: she is a cancer survivor. Sofia was diagnosed with thyroid cancer at age 28 and consequently had her thyroid removed and underwent radioactive therapy. Now at 42 years of age and cancer free, Vergara reveals that her approach to diet and exercise changed drastically during and after this experience. She works out more than she used to to keep her body healthy and active and also tries to eat as healthily as she can, without restricting herself to just organic food and becoming too obsessed. Sofia loves healthy food including fish, vegetables and salads. The toned movie star eats very healthily during the week and allows herself treats on the weekends. "On the weekends, I order whatever I want. I especially love sushi and Middle Eastern food."

Want to look as good on the beach as Sofia does? Interested in doing a form of exercise that tones the butt effectively? Call Premium Pilates Studio today on 0402 680 724, email us at inquiries@premiumpilatesstudio.com or visit us online at premiumpilatesstudio.com. 

x the Premium Pilates team 

Images from http://s2.glbimg.com/3yQkLi9deEk3pAK24yfkS4W1_ag=/s.glbimg.com/jo/eg/f/original/2013/08/16/9c065642062a11e3ac7522000a1f9bee_7.jpg, http://www.lapatilla.com/site/wp-content/uploads/2014/04/SofiaVergara-WH-1.jpg, http://images.cosmo.com.ar/wp-content/uploads/2014/07/Sofia-Vergara.jpg, http://assets.nydailynews.com/polopoly_fs/1.1569751!/img/httpImage/image.jpg_gen/derivatives/article_970/65th-primetime-emmy-awards-arrivals.jpg,

BROWN RICE VEGETABLE LOAF with PUMPKIN MASH

This is one of my favourite recipes in the entire Michelle Bridges program and has got a great response from my Food blog (soulful sandwiches.blogspot.com). It is wholesome, filling and packed to the brim with goodness. I love pumpkin and broccoli together and here is no exception. I have altered the recipe slightly by adding and changing a few ingredients. Just a splash of almond milk will do to bring out the sweetness of the pumpkin in the mash. I have added garlic and removed ginger as I am a sucker for garlic and soy sauce together. The extra egg on top of the brown rice assists in helping the loaf to hold its shape (which it does extremely well). Definitely a recipe I will make again and again and many more times after that.  

Ingredients

• 3/4 cup brown rice (150g)
• 1 head of broccoli (around 150g) cut into florets and stalk roughly chopped
• 1 large garlic clove, finely chopped
• 3 teaspoons soy sauce
• 2 free-range eggs, lightly beaten
• 300g pumpkin, peeled, deseeded and cut into 2cm pieces
• 1 tablespoon unsweetened almond milk
• 30g baby spinach 
• 60g avocado, scooped into small pieces

Cooking 

1. Place the rice and 2 cups of water (500ml) in a medium saucepan and bring to the boil, covered. Once boiled reduce to a simmer and cook, covered, for 25 minutes or until the rice is absorbed. Add the broccoli florets on top of the rice for the last 5 minutes of cooking. Remove from heat. 

2. Whilst the rice is cooking, grease a loaf tin (with a base of approx. 20cm x 10cm) with oil and line the base and sides with baking paper. Once the rice is almost cooked preheat a fan-force oven to 180 degrees celsius. 

3. Remove the broccoli from the rice and finely chop. Transfer the rice to a large bowl to cool. 

4. Combine the broccoli, garlic, 2 teaspoons of the soy sauce, 1 egg and ground black pepper with the rice, stirring well. Spoon the mixture into the prepared tin, smoothing the surface with a wet tablespoon. Pour the other egg on top and bake in the oven for 25-30 minutes or until the top is just golden. Remove from the oven and let stand for a minimum of 5 minutes to cool. 

5. Whilst the loaf is cooking, bring the pumpkin pieces and enough water to cover them to boil over high heat. Continue cooking for 5 minutes or until the pumpkin is tender. Remove from the stove, drain the pumpkin and mash until smooth, adding the almond milk as you mash. 

6. Toss the baby spinach, avocado and 1/2 teaspoon soy sauce in a small bowl as a side salad. 

7. Once the rice loaf has cooled slightly, carefully remove it from the tin and cut into 4 slices. Drizzle the 1/2 teaspoon soy sauce remaining over the top of the loaf. Serve 2 slices of brown rice loaf with half of the pumpkin mash and half of the salad. 

Serves / 2 

Total Preparation time / 10 minutes 

Total Cooking time / 65 minutes 

Approx. calories / 515 per serve

x Emily 

WHY PILATES TONES BETTER THAN WEIGHT TRAINING

We are making a big call with this title, we know! However, Chris and myself have not taken one step inside a gym since practicing Pilates consistently, as Pilates is a fantastic form of exercise that both tones and strengthens your muscles. Please note that Pilates should be practised alongside cardiovascular exercise and a healthy balanced diet. 

Why Pilates tones better than weight training: 

1. Core Strength

The fundamental principle of Pilates is learning how to tighten your deep stomach muscles (your tranversus abdominis) and your pelvic floor correctly. Once you have learnt how to activate these muscles simultaneously, your core strength will develop and improve. The action of activating your core muscles tightens and draws in your waist and lower abdominals, which will in turn tone them. Weight machines will not assist you in activating and turning on your core muscles, hence you may find that you are overworking your superficial abdominals and will wind up with a very noticeable '2-pack' of tone, while the rest of your stomach will not change in size or tone. 

2. Lean & Long Muscles

Pilates will reshape your muscles by enhancing the fluidity of them, whilst lifting weights will not. Every single movement in Pilates is designed to lengthen your muscles, instead of shortening them. Whilst you unfortunately will not grow centimetres taller by practising Pilates (sorry to burst some readers' bubbles!) you will certainly feel taller, longer and leaner. 

3. Body Weight as your Resistance

To perform Pilates exercises correctly, whether you are on a mat or on a reformer machine, you must utilise your entire body weight. When using weight machines, you are able to rely on the machine to do the work for you. Free weights are better, however they do not tone as many muscles as specific Pilates exercises do, nor do they result in fluid, controlled movements like Pilates exercises will. Pilates was designed to isolate those difficult and hard-to-tone muscles more efficiently than weights/weight machines. 

4. Breathing

By combining your movement with breath in Pilates, you are increasing how well you train your muscles, as Pilates breathing utilises several muscles. In addition, Pilates requires you to breathe specifically in a way that engages and contracts your abdominals every movement, which will tighten and tone your muscles more efficiently than heavy breathing when lifting weights. 

5. Flexibility

Do you think that being flexible has an effect on how toned your muscles appear? Absolutely! In addition to preventing injury, flexibility increases how toned & taut your body looks and feels. By increasing your flexibility your posture will improve, as you will hold your body more upright which in turn will make you look taller and leaner. In addition, as your flexibility improves you will find yourself being able to perform more advanced Pilates exercises, which will tone different parts of your muscles that you wouldn't be able to work on if not for your improved flexibility! 

6. Improve Posture

As mentioned above, Pilates vastly improves one's posture. However, did you know that by practising better posture you are training your muscles to hold your body upright and are therefore toning them? Have a practise right now. Sit upright by pulling your shoulder blades down your back and by drawing the tips of your shoulder joints back. Pull in your lower abdominal muscles and squeeze your pelvic floor, whilst drawing your ribs towards your hips to stop the ribs flaring. You should be able to feel that your stomach is drawing inwards and is much flatter than when you were slouching a few seconds ago. 

7. Inner thighs exercises

Pilates is the only form of exercise that myself and Chris have tried that has toned our inner thighs effectively (and we have tried a lot!). There are specific Pilates exercises designed to lift and engage all of the inner thigh muscles, without allowing the other bigger and stronger leg muscles to take over. 

To conclude

Chris and I have discovered these benefits of Pilates, plus many more! As mentioned above, Pilates is not a replacement for cardiovascular exercise or healthy eating, but should be practised in addition to these. Come give Pilates a try with us at Premium Pilates Studio and tell us where you want to tone! We will work with you to isolate these areas! Call 0402 680 724, visit us online at premiumpilatesstudio.com or email inquiries@premiumpilatesstudio.com today. 

x the Premium Pilates team 

Images by http://everything-about-pilates.com/~everythi/wp-content/uploads/2012/03/pilates-for-men1.jpg and http://cdn.vogue.com.au/media/articles/8/8/0/8887-1_n.jpg?150428

PILATES, GREEN JUICES and PROTEIN SHAKES are SUPERMODEL MIRANDA KERR'S BODY SECRETS

Supermodel Miranda Kerr keeps her physique toned & taut with daily Pilates, Yoga and  low carb, gluten-free eating. The ex-Victoria Secret model reveals her body secrets to get her ready for the runway in a recent interview. "I amp up my training. I do a lot of Pilates, yoga, boxing and working my core, butt and legs...I also drink healthy green juices everyday and protein shakes". 

Kerr is a longtime fitness fanatic and tries to do Pilates and yoga every single day. She is also a fan of running, walking and doing ballet workouts. "I exercise everyday, even if its just 10 minutes of Pilates, yoga, squats, lunges or butt lifts...it really makes a difference". 

The famous Australian easily shed the 40 pounds she put on after giving birth on 2010 to her son Flynn by working out regularly and eating very healthy. Kerr likes to begin every morning with a smoothie made from coconut water, chia seeds, maca powder, goji seeds, spirulina and cacao. She has a cold pressed juice that consists of kale, spinach, cucumber and celery twice a day. Miranda choses between eggs with sauerkraut and avocado, or oatmeal with honey and goat's milk for breakfast. Lunch is grilled fish and a salad with kale, spinach, broccoli, fennel, avocado, pine nuts and feta cheese. Dinner is usually a small meal, such as lentil soup and steamed vegetables or roasted chicken.

The trim model has a very healthy outlook on food. "Learn to savour fresh products and remember that food can be medicine, it's the ultimate fuel for the body...Living life in a balance is important. I try to be 80 percent healthy and 20 percent indulgent."

Interested in toning up your tummy, butt and/or legs? Want to start your day with an exercise regime but haven't found one that you love yet? Call Premium Pilates Studio today on 0402 680 724, visit us online at premiumpilatesstudio.com or email us at inquiries@premiumpilatesstudio.com to find out more about Pilates! 

x the Premium Pilates team 

DIANE KRUGER BARES her TAUT PILATES TUMMY

German model-turned-actress Diane Kruger showed off a very toned stomach as she left a Pilates class in West Hollywood yesterday. The lean actress wore a grey cropped tank-top and tight black leggings that revealed her taut Pilates physique. The former fashion model is a huge fan of Pilates and says that it is thanks to this exercise regime that her body is as toned as it is at 38 years of age. 

When Diane is not attending her regular Pilates classes she likes to exercise outdoors and can often be found hiking and/or cycling. Kruger admits that she is not a fan of gyms. The girlfriend of actor Joshua Jackson also credits her slim figure to healthy eating. She tries to eat organic whenever possible and only splurges on not-so-good food once every fortnight. Kruger does not endorse any diets;"I don't believe in any of those silly diets where you cut something out for six months and you lose 30 pounds. I really believe that your body needs everything (all food groups)."

Diane admits that there is one thing missed from her taut physique: a big bottom! "I have always dreamt of having a bubble butt- the Beyonce butt. But it's just not gonna happen. I've tried really hard! We always want what we can't have". Keep up the Pilates Diane and your gluts will stay super toned! 

Want to tone your behind like Diane Kruger? Interesting in leaning down instead of bulking up? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com. 

x The Premium Pilates Team

Images by dailymail.co.uk, popsugar.com

NATALIE PORTMAN SLIPS in and out of a PILATES CLASS

Beautiful actress Natalie Portman loves keeping a low profile, however she was spotted sneaking in and out of a Pilates class on Monday in Los Feliz, Los Angeles. The 33-year-old Thor stunner wore a pair of funky purple Nike running shorts and a plain white t-shirt to attend her morning Pilates class. 

The mother of one discovered Pilates a few years ago, in preparation for her starring role in Black Swan. Since completing this blockbuster Portman has incorporated regular Pilates sessions into her exercise regime, which also includes Yoga classes, hiking, running and attending the gym. 

Natalie's amazingly toned figure is also due to her eating choices. "I am a strict vegetarian. I love animals...I’ve been vegetarian since I was nine and vegan on and off." Due to her fresh plant-based diet, Portman forgoes the excessive calories found in processed foods. The toned mum also realises that healthy eating starts and ends at home. "I cook a lot, and I even do vegan baking". 

Natalie's eight-hour-a-day Black Swan exercise regime is not something that we recommend for anyone wanting to lose weight sustainably or healthily. Since wrapping up the filming of this movie, Portman's exercise routine has become much more realistic. She loves to hike with her husband Benjamin Millepied and her little son Aleph, as well as attending her Pilates classes, of course. 

Lastly, whilst the trim star is very conscious of how she treats her body, she does not take her health and fitness lifestyle too seriously. "I like pleasure, I like joy. I'd never get to the point where I would starve or injure myself . . . I'm the opposite — when I'm hungry, I eat, and I always make sure I'm eating something delicious." 

Want sculpted arms and legs like Natalie? Interested in adding some low impact exercise to your fitness regime? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com. 

x the Premium Pilates team 

DENISE RICHARDS FEELS FITTER AT 43 THAN AT 20, THANKS TO PILATES

Actress and mother Denise Richards looks incredible at 43 years of age, thanks to her hard work ethic and dedication to fitness. Richards does Pilates for one to two hours a day, four to five days a week as well as lifting weights and doing cardiovascular exercise daily with a personal trainer. Denise, who recently posed for Playboy in a diamond encrusted bra, wants to prove to the world that 'mothers can still be sexy'. 

Looking super toned and trim in a bright pink bathing suit, the former Bond girl splashed around in the water with her nine year old daughter at the beach in LA earlier this week. Denise's incredible bikini body looks like a woman's half her age, however Richards insists that she works hard to maintain it. ''I am very active. I found what works for my body - everyone's body is different and I think it's best to find what works for you. For me it's Pilates and dance." The busy mum also swears by eating "little and often" and is known to eat small, healthy meals "all day long". 

Denise cannot rave about her love for Pilates enough. “Pilates is the best. I’ve tried every form of exercise, but Pilates really elongates your muscles. Of course, every girl says they don’t want to build their legs, and this doesn’t build at all. It really lengthens the muscles. I do Pilates a lot. I do Pilates four times a week, I definitely have to work out. I’m not one of those girls that can eat whatever I want and still weigh 100 pounds. Pilates was originally designed for dancers, so you do a lot of plies on the machines. It really works your buns and thighs. It’s great!!”  

"I’ve found that Pilates is the best work-out. And also the elliptical for cardio. When I’m really consistent, I work out on the Pilates Reformer four or five times a week. I found that after having two babies, that was the best exercise for getting back into shape...Pilates was the only workout that made my belly flat again after having two kids. I just love it!'

Denise also reveals that Pilates is only exercise that does not aggravate her lower back. Richards has experienced a great deal of lower back and neck pain when working out in the past, however with the help of consistent Pilates she has been able to strengthen her core and cease this pain. 

Pilates has become a fundamental part of Denise's lifestyle.  “I don’t work out only when I’m preparing for a project or shoot or bikini season. Exercising is part of my routine". 

Want to find an exercise regime that is beneficial to your body? Have a click here to read up on the benfits of Pilates and why everyone under the sun should be doing this type of exercise!! 

Desperate to tone up after having a bub but not sure what exercise will be best for you? Try matwork or reformer Pilates today at Premium Pilates studio! Call 0402 680 724 or visit us online at premiumpilatesstudio.com to enquire today! 

x Premium Pilates Studio

Images by http://www.dailymail.co.uk/, usmagazine.com, starpulse.com, pilatesreformer.com. 

VICTORIA SECRET MODEL KARLIE KLOSS SHARES her EXERCISE SECRETS and why she LOVES PILATES

At only 21 years of age Victoria Secret angel Karlie Kloss is ranked 7th out of the top 50 models in the world and is one of Vogue Paris's top 30 models of the 2000's. Kloss stole headlines last year due to her very cute pixie cut, her fashionable style and of course, her toned & trim body! Karlie recently gave an interview where she revealed all her health and fitness secrets, which of course included PILATES! 

Kloss recently told 'T' magazine that she maintains her physique by exercising at least five days a week, balancing her cardio and strength/weight training. Karlie is a classically trained ballerina and therefore grew up with exercise framing her childhood. The young model loves to workout with friends whenever she can, as this pushes and challenges her. Saying that, Kloss also values working out solo, as she views exercise as "an opportunity to get away from everything and focus on myself.  It keeps me centered, and it’s the one or so hour in my day when I can clear my mind and just focus on movement." 

The sought-old model loves to work out outdoors and takes advantage of the summer weather by going for hikes and bike rides. In chilly New York City in winter, however, Kloss prefers the gym. Karlie says that feeling "strong both physically and mentally" motivates her to stay in shape and keep at her fitness regime. "I exercise to challenge my body to reach new goals. Movement feeds my mind and gives me energy throughout the day."

This Victoria Secret angel has also learnt to exercise incidentally. "I’ve learned that there are so many easy ways to incorporate movement into your everyday life. Instead of taking an escalator, I’ll take the stairs. I try to walk instead of taking the subway or a cab. It’s all about staying in motion." 

When 'T' magazine asked Kloss what exercise regime she prefers with regards to Pilates or Yoga, Karlie was quick to comment. "I enjoy yoga, but I’m a huge Pilates fan. Pilates relies on isolated, controlled movement and has allowed me to build up my core and strengthen my legs and arms." Karlie loves to Instagram evidence of her Pilates workouts whenever she gets a chance! 

The beauty admits that eating healthily plays an enormous role in maintaining her enviable shape. "It’s so important to nurture your body, especially when you’re exercising and moving constantly. Your body needs fuel to stay healthy and strong. Nothing can substitute for a balanced diet." Karlie has even utilised her healthy habits for the greater good! Kloss recently designed dairy and gluten-free cookies for Momofuku Milk Bar. A portion of the proceeds from the sale of these cookies is donated to hunger relief. 

Karlie also sets fitness goals for her future and continues to challenge herself. "One fitness and life goal I’ve yet to accomplish is running a marathon. It’s on my bucket list. It is such an amazing accomplishment for the body and mind. You need incredible determination!" 

Looking for a type of exercise that will strengthen and tone your stomach, sides, legs and arms? Want to make exercise and healthy eating a permanent part of your life, like Karlie? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com. 

x Emily 

Images by pop sugar, pinterest. 

NEW CLASSES at the STUDIO

We have added a NEW class to the Reformer schedule: TUESDAY night at 6:30PM!! 

Remember to book online or to book at the front desk to guarantee your spot in a class:)

ALSO our Reformer Introductory classes are now being offered on Tuesday night at 6:30PM and Wednesday night at 7:30PM. 

In Matwork news: starting next week Wednesday night classes at 5:30PM & 6:30PM will be available! 

Remember if you refer a friend to start Pilates at our studio you will receive a COMPLIMENTARY class!!! This applies to both reformer & matwork classes. So get referring today!! 

Have a lovely Monday! 

x Em, Chris and the Premium Pilates Team