FlyBarre's master instructor Kara Liotta reveals what she eats in a day and her No. 1 move for a toned butt

Only a month into 2018, it's easy to tell that New Year's resolutions are dwindling.

You'll notice that every day, the gym is less and less packed and your motivation is lackluster. Hailing a taxi seems like a convenient cop-out, skipping the stairs for the elevator becomes more and more common, while at-home cooking expeditions are becoming rarer.

If you find yourself in an exercise rut, just know you're not alone.

Even Kara Liotta, FlyBarre's Creative Director and fitness model, finds herself in an exercise standstill sometimes. "I find that if I wait until the late afternoon or evening, it's easy to let other obligations in my day get in the way of setting aside personal time to work out," she said to AOL Lifestyle. "If you start each day fresh with a workout, it has tremendous benefits both physically and mentally for getting you in a healthy mindset for your day."

A playlist like Liotta's, which includes "The Middle" by Zedd and Maren Morris, as well as "Pray for Me" by The Weekend and Kendrick Lamar will help you get pumped up.

And no, you don't have to spend a boatload of money to get that workout in. Barre, for example, requires little equipment and space, making the perfect at-home workout routine.

Liotta explains, "Barre is a great form of exercise because while being extremely low-impact on your joints, the benefits are widespread, including core strengthening, improving posture and flexibility, and overall improvement in muscular endurance. It is beneficial as a form of cross-training because of the similarity of many of the movements to physical therapy."

When it comes down to it, Liotta explains that clean eating can help you reach your fitness goals.

"I keep breakfasts light because this is when I work out. Lunch typically consists of a salad with some grains (quinoa or farro) that has lots of vegetables and usually grilled chicken. For dinner, it's lean protein and vegetables. My favorite is grilled salmon, roasted root vegetables, and charred broccolini," she explained, adding that she'll treat herself to the occasional dark chocolate at home.

Read on below to see Liotta's go-to exercise move for a toned butt:

1. Come into a tabletop position on your forearms and knees, with your elbows on the floor right below your shoulders.

2. Lift your right leg up directly behind you, with your foot flexed and knee bent at a 90-degree angle.

3. Keep your thigh lifted so it is parallel to the floor behind your body and begin to pulse your leg up, activating your glutes.

4. Repeat for 1min, and then switch legs.

RELATED: Fuel up for your workout with these snacks

7 R.D.-approved pre-workout snacks you can buy at the supermarket
See Gallery
7 R.D.-approved pre-workout snacks you can buy at the supermarket

KIND Healthy Grains Bars

“At the end of the day, a good pre-workout snack is one that provides carbohydrates, goes down easy, and doesn't leave you running to the bathroom mid-workout. KIND Grain Bars are great carb-rich options that are easy to stash in your handbag. They’re my go-to pre-workout snack when I'm on the run and don't have time to sit down and eat something before I exercise.”

— Edwina Clark, M.S., R.D., C.S.S.D., and head of nutrition and wellness at Yummly

Courtesy of Kind
Fresh fruit and Justin’s Almond Butter packets

“You need to be sure that you’re adequately fueled during your workout. Your pre-workout snack should be comprised mainly of carbohydrates, and a bit of added of protein to keep you satisfied. I like to buy pre-sliced apples and a Justin’s Classic Almond Butter packet, which I’ll grab at the supermarket on my way to spin class.”

— Lisa Mikus, R.D., C.N.S.C, Laura Cipullo Whole Nutrition Services


Chocolate milk

“I like to drink chocolate milk before strength training, because it has an easily digestible combination of carbohydrates and protein—two nutrients that your muscles especially need during the healing and repairing process.”

— Caroline West Passerrello, M.S., R.D.N., L.D.N., spokesperson for the Academy of Nutrition and Dietetics

kuarmungadd / Getty Images

Sargento Balanced Breaks Cheese Snacks

“I like these cheese and nut snacks because they're pre-portioned, which helps you avoid eating more than the recommended serving size (which is easy to do with both). The mix of carbs and protein will provide you with sustained energy throughout your workout. I like snacking on this before an afternoon fitness class or an easy run.”

Emily Holdorf, R.D.N.

Courtesy of Sargento

100-Calorie Pack Wonderful Pistachios

“A 100-calorie pack of Wonderful Pistachio nuts is a great pre-workout snack and it’s available in nearly every drugstore you pass on the way to the gym. With 6 grams of energizing protein and 3 grams of filling fiber (plus good-for-you fats), pistachios will help fill you up without weighing you down during your workout. Plus, their combination of electrolytes and antioxidants will help combat muscle and joint fatigue post-workout as well. They are always what I eat leading up to my 45-minute spin class.”

— Brigitte Zeitlin, R.D., M.P.H., C.D.N., founder of the New York-based BZ Nutrition

Courtesy of Wonderful

Cereal and milk

“I recommend a snack that is easy to digest and contains complex carbohydrates and protein. It’s also important to make sure you’re hydrated, because that’s just as important as the nutrients you’re eating. I like to eat 1 cup of cereal with low-fat milk prior to an intense SoulCycle or kickboxing class, a 30- to 60-minute run, or an intense CrossFit workout.”

Lori Zanini, R.D., C.D.E

Getty Images

Siggi's Icelandic-Style Yogurt

Siggi's Icelandic-Style Yogurt is my favorite go-to pre-workout snack to grab from the supermarket before a long run. Their philosophy is ‘simple ingredients, not a lot of sugar' and that’s what makes this yogurt great fuel for workout. The 2 percent variety has a perfect balance of protein, carbohydrates, without the added sugar."

— Emily Cope-Kyle, M.S., R.D. owner and consulting dietitian at

Courtesy of siggi's


Read Full Story

Sign up for the Best Bites by AOL newsletter to get the most delicious recipes and hottest food trends delivered straight to your inbox every day.

Subscribe to our other newsletters

Emails may offer personalized content or ads. Learn more. You may unsubscribe any time.