The pursuit of strength and longevity is a journey that many aspire to embark on, and Liz Hilliard, a 72-year-old trainer, is a testament to the power of consistent effort and a holistic approach to fitness. With a STOTT-certified background in personal and group Pilates fitness training, Hilliard has crafted her own method, the Hilliard Studio Method (HSM), which she launched in 2008. This method is a fusion of Pilates and strength training, designed to provide balanced, full-body workouts. Her journey is not just about physical transformation; it's a holistic approach to health and well-being, emphasizing the importance of a healthy diet and strong relationships. In an interview, Hilliard shared her weekly routine, offering a glimpse into how one can achieve strength and longevity through dedication and a well-rounded approach to fitness.
A Weekly Routine for Strength and Longevity
Hilliard's weekly routine is a testament to her commitment to her craft. She leads four to five HSM classes a week at her studio, ensuring that her clients receive the full benefit of her expertise. But her dedication doesn't end there. She also incorporates regular physical activity into her daily life, walking or going for a bike ride most days, with Sundays reserved for rest and relaxation. This balance between structured workouts and casual physical activity is a key component of her approach.
Monday: Full-Body Strengthening
On Mondays, Hilliard focuses on full-body strengthening during her morning Method class at HSM. This is followed by a 30-45-minute walk in the late afternoon, ensuring that her body is active throughout the day. This routine is a great way to start the week, setting a tone of consistent activity.
Tuesday: Upper Body and Lower Body Focus
Tuesdays are dedicated to a more specialized approach. Hilliard's morning session at HSM targets the upper body with heavy weights, while the afternoon session focuses on the lower body with light weights. This balanced approach ensures that all areas of the body are addressed, promoting overall strength and symmetry.
Wednesday: Express Workout and Outdoor Activity
Wednesdays are a mix of high-intensity and low-intensity activities. Hilliard starts with a 35-minute workout in the studio during the morning, followed by a 30-45-minute bike ride or walk in the afternoon. This combination of indoor and outdoor activities adds variety to her routine, keeping her motivated and engaged.
Thursday and Friday: Lower Body and Full-Body Strengthening
Thursdays and Fridays are dedicated to lower body workouts with heavy resistance in the morning, followed by full-body strengthening sessions with heavy resistance in the afternoon. This routine is designed to build strength and muscle mass, which are crucial for maintaining independence and reducing the risk of falls as one ages.
Saturday: Pilates and Social Engagement
Saturdays are a mix of Pilates and social engagement. Hilliard starts the day with a 1-hour Pilates reformer session at home, followed by an afternoon bike ride to lunch with friends. This blend of physical activity and social interaction is a key aspect of her holistic approach to health.
Sunday: Rest and Recovery
Sundays are reserved for rest and recovery. Hilliard takes an easy walk or goes for a bike ride to lunch or the movies, ensuring that her body has time to recover and rejuvenate. This day of rest is essential for maintaining a healthy balance and preventing burnout.
Hilliard's Top Workout Tips
Hilliard's success in maintaining strength and longevity is not just about her routine; it's also about her approach to motivation and community. She emphasizes the importance of choosing a type of movement that brings joy and satisfaction.
Enjoyment and Challenge
"My number one tip for workout motivation is to find something that you enjoy and is challenging, but that you also look forward to doing," she says. This sentiment highlights the importance of aligning physical activity with personal interests and preferences, making the journey more enjoyable and sustainable.
The Power of Community
Hilliard also stresses the importance of community in her fitness journey. She encourages her clients to exercise with friends, not only for motivation but also for accountability. The sense of community she has built around HSM is active, vital, and supportive, providing a platform for her clients to connect, motivate each other, and share their fitness journeys.
A Holistic Approach to Health
Hilliard's journey is a testament to the power of a holistic approach to health and fitness. By combining Pilates, strength training, a healthy diet, and strong relationships, she has achieved a level of strength and vitality that many aspire to. Her routine is not just about physical transformation; it's about a lifestyle that promotes longevity, joie de vivre, and a sense of community.
In conclusion, Liz Hilliard's weekly routine and workout tips offer a valuable insight into how one can achieve strength and longevity through dedication, a well-rounded approach to fitness, and a strong sense of community. Her journey is an inspiration to anyone looking to improve their health and well-being, showing that it's never too late to start and that the benefits of a healthy lifestyle are within reach for all.
