Ballet Body Sculpture

Redefining fitness & wellbeing

Ballet Body Sculpture is a Unique Ballet Based Exercise Workout Program regardless of your age, ballet, dance or fitness experience. Perfect for those looking to create a graceful posture and body line, using techniques from classical ballet, Pilates, stretching and Neuro Linguistic Programming; forming a powerful mind & body connection for immediate and lasting results. No previous experience in ballet is necessary to join our classes and start creating your dream body line, elegance & posture. Available classes : Group & Personal training 

 

Starting Ballet Is Never Too Late - The Benefits Of Ballet Exercise For Older Women

Many people think it’s too late to start with ballet and that they can never attain that beautiful grace and posture of a ballerina because they haven’t started as children.
The truth is that not only is it possible, but it’s highly beneficial especially for women and here is why: 

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7 Benefits of Chocolate

Just in time for the Easter break we would like to share with you some great benefits about the favourite Easter egg & bunny treat:)

Chocolate is the ultimate comfort food, a sure-fire stand-by in times of stress, a reliable source of consolation when life has let us down, and a mood-enhancer and romance-inducer in more positive circumstances. But is it at all healthy?

Research is continuing all the time, and experts have already found that chocolate is good for the heart, circulation and brain, and it has been suggested that it may be beneficial in such major heath challenges as autism, obesity and diabetes.

And in fact, the very latest research suggests that eating chocolate could help keep your brain function till the old age.

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The Power of Habit - A Story About a Head of Lettuce

Do you find yourself trying out new fitness classes, new diets, only to find yourself quitting after a few weeks or even days? The reason behind it are numerous and mostly due to our busy life - we need to get things done, work hard, take care of your family, meet friends etc. etc.

Fortunately there is a quite simple and foolproof solution to start changing your life to more health and happiness. 

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What You Should Know About Ballet for Children

Children really do benefit from ballet. It is a wonderful way for their confidence to thrive. Watch your child interact with others, make new friends, work as a team and discover new ways to communicate and create. For more information:

https://www.balletbodysculpture.com/ballet-classes-for-kids-zurich/

 

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Simple Steps To Improve Your Flexibility

Feeling a bit stiff and lacking flexibility in your body? With the spring here there is no better time to stretch your muscles & joints. Let me to take you through three tension releasing, body liberating, joint opening stretches that will rejuvenate your tight muscles out of winter just in time for the new season.

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How To Slim Down with Ballet

Ballet-inspired workouts blast fat, focusing on lower-half results such as abs, bottoms, and legs shaping. Here's the secret: Most exercises involve "micro-movements," in which you move just an inch or two. They take out the momentum, forcing you to stay in the contraction, which tires muscles faster, giving you faster results.

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See What Happens If You Replace Your Drinks with Water

We all know about the harm drinks can cause to us, but what happens if we replace them with it completely with water? Chris Bailey, a popular blogger and lecturer, carried out some month-long research, which we would like to share with you.

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Why Ballet is The Best Exercise for You

So many people feel intimidated about trying real ballet despite its wonderful fitness benefits. Here’s what you need to know to let your inner-ballerina shine!

Myth: Ballet is only for people with a natural dancer’s physique.

Truth: You don’t have to be thin, leggy, flexible, or coordinated to do ballet.

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The Benefits of Ballet for Your Children

When it comes to their kids, parents want them to have the best. Exposure to things like sports and the arts help them to become more well rounded young men and women. Have you thought about ballet?   Kids are into all sorts of afterschool sports and other activities like piano and violin lessons. Dancing is a great medium for both girls and boys. And, they can start young. Classical ballet may have been pushed aside in favor of tap dancing, hip-hop, jazz and other forms. But, did you know that beginning with ballet will help with these other types of dancing? That is just one little secret weíre letting you in on.  Ballet dancers make it look effortless as they move across the stage. From the lifts to the toe points, many wonder how they can do it. Your kids can also be a part of this through the practice of classical ballet.   Ballet classes can start for young children from the ages of three or four. For them, being in front of all those mirrors and the bar is something new and exciting.    Some of the benefits of ballet for young children are:

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    9 Foods That Can Help You Look 10 Years Younger

    We all want to look younger than we are and live as long as possible. Although it’s our genetic inheritance that gives us a head start, our diet also plays a vital part in helping us increase our lifespan and maintain beautiful youthful appearance for longer.

    Revealing some anti-aging foods that keep your body and skin at its finest.

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    How Ballet Effects Your Brain

    Ballet and dance in general is a very popular and highly enjoyable activity, either recreationally or professionally. But how many of you who ever did some ballet or dancing realise the positive effects it is making not just for your body but also for the brain?

    Dance, in fact, has such beneficial effects on the brain that it is now being used to treat people with Parkinson’s disease, a progressive neurological movement disorder.

    To join our regular classes : www.balletbodysculpture.com

    Source : Harvard Medical School : Neurobiology

     

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    7 Reasons to Never Skip Your Breakfast

    We all hear that breakfast is the most important meal of the day. But do you really know why?

    We at Ballet Body Sculpture want to share some valuable pieces of information on this topic to help you understand the importance of breakfast and never skip it again.

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    Standout Like a Ballerina

    You can always spot a ballerina in a crowd because of her beautiful posture. Sure it looks elegant, but good posture also sets the stage for ease of movement, elevated mood and energy levels, and a positive neural feedback loop that communicates to your brain and the rest of the world what a confident, positive, and energetic person you are!

    Of course, it’s easy to say “stand up straight!”, but what is good posture and how do you engage it?

    Maintaining a tall spine is a full-body phenomenon. These are the 4 Zones of Posture and how to engage them effectively.

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    What to eat to make your workout more effective

    Before the workout




    Try to stick to the golden mean here. You should neither overeat, nor do exercises on an empty stomach — both are unhealthy. You must keep in mind that it’s the last thing you’ll eat before your workout that your body will be digesting during exercise. Preferably, this should be protein-rich foodstuffs, fruit, or anything containing fiber. Animal proteins will help you build up muscle; fruit and fiber-rich products will help digestion and trigger natural cleansing processes in your body.
    Examples of foods you should eat 2-3 hours before workout: 
    • Apple and cheese sandwich 
    • Grain bar or milk and fruit 
    • Green salad with chicken or tuna
    • Wheat crackers or whole grain bread 
    • Eggs, omelet
    • Yogurt and fruit 
    • Nuts
    • Fruit cocktail or natural juice


    During the workout




    When doing exercise, water comes first. Don’t forget to keep a bottle handy — one that is large enough to prevent you from dehydrating. You’ll need water to help your body retain nutrients and make it produce glucose — the natural fuel your body runs on.
    Examples of glucose-rich products:
    • Natural fruit juice
    • Bananas
    • Raisins and other dried fruit

    After the workout




    The time immediately after a workout is crucial, as your body begins to change under the influence of recent physical exertions. Your metabolism rate goes up and your muscles undergo far-reaching transformations.
    Examples of products that will help you recover after exercise:
    • Fresh vegetables; steam-cooked or fried vegetables
    • Any low-fat meat or fish
    • Mixed green salad 
    • Cottage cheese or greek yogurt 
    • Eggs
    You don’t have to stick to a strict diet for the sake of your workout. Just try to eat more healthy food for a healthy way of life.
    Source: Genial
    Looking forward to seeing you in our classes!


    Secrets That Will Help You Attain the Figure of Your Dreams

    New Year brings

    new years resolutions

    to achieve something you haven't yet managed or had enough motivation for in the past year. So why not to start now when you are full of energy and positive mind set? If you would like to get your

    body in shape

    as soon as possible and enjoy great results for a long time, here are a few important tips.

    1. Set your goals correctly

    To keep your body in good shape you need to eat less and move more. Even children know that. But there are other techniques that can help you become slimmer.

    Losing a certain number of kilograms is a decidedly wrong direction for your great look and heath. Your correct goal should not be to lose weight but to reduce the percentage of fat and increase the percentage of muscle. Proper nutrition and regular exercise will help you achieve this.

    2. Keep to the "1/ 1/ 4″ rule

    In the most general terms, the ratio of proteins, fats, and carbohydrates in the human diet should fit into the "1/ 1/ 4″ formula: 1 g of protein, 1 g of fat, and 4 g of carbohydrates per 1 kg of body weight. This ratio may vary depending on lifestyle and stress. The main thing is to ensure that your body is supplied with the full range of necessary nutrients. So forget about all those mono diets.

    3. Dim the lights low at the diner table

    Afraid of overeating? Try dimming the lights and turning on soft relaxing music before sitting down at the table. Soft lighting is known to decrease appetite.

    4. Take photos in full height of yourself regularly.

    If you have seriously decided to reconsider your habits and

    get a new body

    in time for the summer season, take pictures of yourself! Do this every week. A recent study has shown that people who adhere to proper nutrition programs and regularly photograph the changes in their bodies usually reach their

    healthy lifestyle

    goals. According to scientists, such photographic evidence of how your waist decreases serves as a primary motivator for you not to give up halfway.

    5. Take fish oil supplements

    Fish oil is very beneficial for the body. A study conducted in Japan has shown that this product not only reduces inflammation and prevents cardiovascular diseases but also acts as a catalyst for the process of the breakdown of fats. When it comes to weight loss, fish oil is particularly effective in combination with exercise. Well, now — shall we give it a try?!

    6. Exercise using high intensity workouts regularly!

    Most people think that

    exercising

    once or twice a week, like going for a run or cycling in the gym will make you slimmer. I'm afraid it will not make much difference for your figure. To make a real change you need to start exercising every day, at least 10-20 min for 30 days to achieve the desired result, then continue on 3 times a week basis to maintain the gains. If you don't have time to go to the classes every day, try

    online workouts

    . Remember, it's not about the length of time, but about the intensity and regularity.

    Studio classes

    will certainly give you more results from the workout, but at home plus studio exercise combinations every so often will set a new lifestyle for your body.

    See What Happens if You Give Up Sugar for 3 Days





    Almost all of us have thought about going on a diet at one time or another. For some it’s just a passing desire to shed a few pounds before a party; for others, losing weight is a struggle that lasts many years. However, one Swedish doctor,  Andreas Eenfeldt, has suggested it’s time to stop believing in myths about food and listen to the signals your body sends you. 

    As is well known, we get energy from two different sources:

    • from carbohydrates, which includes sugar;
    • from fat.







    For many years we’ve been told that fat is bad and that the only way to get thin is to eat low-fat products and celery. However, giving up sugar rather than fat is worth paying much more attention to. If you do, something very interesting will happen:


    • Once you’ve stopped worrying about consuming fat (in reasonable quantities) and given up sugar, you’ll be able to stay slim on a permanent basis, and as a bonus you’ll have overall better health, more energy, and great skin and hair.

    • You’ll no longer feel the need to check the calorie intake for everything you’re buying. Yet your waist will be the first thing to decrease in size.





    If you give up sugar for as little as three days, you’ll soon notice a new feeling of satiety, and consequently you’ll feel satisfied despite eating less food. Many people who try this say they no longer want to eat a large supper and don’t even think about food until the next day’s breakfast.




    A rough three-day menu


    Breakfast :

    • Scrambled eggs with ham, bacon or avocado 
    • Boiled eggs with tomatoes and spinach 
    • Cottage cheese (no less than 5% fat) with berries 
    • Pancakes made with almond flour 
    • A salad with green vegetables and olives 


    Lunch:

    • Meat or fish dishes: with vegetables (excluding carbohydrates like rice, pasta) 
    • Soups (excluding the carbs, apart from potato and beans) 
    • Salads (made with any vegetables and with vegetable oil) 


    Diner:

    • Roasted vegetables (broccoli, cauliflower, spinach, bell peppers) 
    • Meat or fish dishes: with vegetables (excluding carbohydrates like rice, pasta) 
    • Salads (made with any vegetables and with vegetable oil) 
    • Any of the options from breakfast 


    Remember that any of these meal choices are interchangeable, and you should eat as much as you want and whenever you feel like doing so. Don’t be afraid to experiment and to try preparing ordinary food in new ways.


    If you stick to this system for a while, you’ll be surprised to discover that you’ve dropped several clothes sizes. At the same time you’ll feel hungry less often, will be free of problems with your intestine and/or blood pressure, and be more energetic.


    Most importantly, this method can put you in charge of your body and your life.






    Source Andreas Eenfeldt , LCHF


    Stay fit and healthy! See you in class:




    A Few Simple Steps To An Elegant Posture



    Your posture is the key to looking and feeling healthy, attractive and young. Whatever your age or physical structure, our modern lifestyle of sitting in cars, behind desks, and on sofas, takes it's toll on our backs, shoulders, bellies and chests, not to mention the legs. Our muscles adopt the laziest way to hold our bodies over time, and without proper exercise, causes us to look tired, out of condition, and certainly not at our best.


    Here a few of my tips to bring your posture to a better shape. Try each of the exercises daily, about 15-20 repetitions and you will notice a significant difference in a couple of weeks.



    1. Swan port-de-bras



    This exercise you can do either sitting or standing. If you are sitting, you will also get a benefit from working your abdominal muscles.



    Open your arms to the sides extending them in full length. Lift the arms up dropping your fingers down. Then reach up with with the fingers and push both arms down bending through the your wrists and elbows.









    Make sure that your back is held straight and shoulders pushed down, shoulder plates should be tight so your shoulders don't move as you lift your arms up. Apply some resistance as you move your arms to gain better results.




    2. Back Twist



    Open your arms to the sides extending them in full length. Twist your body and arms to one side without slouching in your back. Come back straight and repeat a twist to your other side. Always reach to your maximum extension and don't lift the shoulders. Concentrate in moving from your waist not from the arms or shoulders.










    3. Twist with the legs



    If you are doing the above exercise sitting, try also adding the knee. Bend your opposite leg as you twist, slowly drawing the knee close towards the chest, keeping lower back straight.









    4. Back Twist with port-de-bras



    In the next exercise is important to keep the resistance in your pelvis, especially if you are trying the exercise standing up. Hips should stay still as you will move your upper body and shoulders around. Bring both arms in the rounded position up in front of your head, shoulders should be pushed down and back kept straight. ( 3rd arm position in ballet, in some schools also call it 5th). Twist your shoulders keeping the hips straight and open both arms to the horizontal position, palms are facing down. Bring arms back up to initial position, straighten up and repeat the twist with opening the arms to the other side.










    5. Boat



    The next exercise is also great if you want to strengthen your back. Laying on the front, keep you legs apart and arms in from of you. Lift your arms and legs at the same time, keeping the legs straight and arms rounded in front of you. Hold the legs up and open the arms to the sides, keep lifting the chest of the ground and bring the arms back in front of you. Lower it down.










    Keep practicing and you will notice the results coming quickly. If you would like some guidance, try our online classes:



    http://www.balletbodysculpture.com/online-classes.html

    10 Hot Chocolate Recipes For You This Winter

    Winter we like to call as our hot chocolate season. So here are 10 exciting hot chocolate recipes for you to enjoy and warm up this season. You'll find quite the range of different and exciting new cocoa flavours: everything from lavender to matcha green tea hot chocolate:)


    1. Vegan Almond Joy Hot Chocolate




    It’s like your favorite candy was melted into drinkable goodness. Bonus: It's vegan (perfect for your dairy-free friends). 

    Get the recipe here.



    2. Super Decadent Barcelona-Style Hot Chocolate




    Rich in flavor but simple to make—the recipe only has four ingredients (plus water). 

    Get the recipe here.





    3. Coconut Kahlua Hot Chocolate 




    One perk of adulting: upgrading your cocoa with Kailua. 

    Get the recipe here.



    4. Salted Caramel Hot Chocolate




    Throw a few ingredients into a slow cooker for an easy DIY of the Starbucks favourite. 

    Get the recipe here.



    5. Strawberry Sweethearts Cocoa




    Beautify your hot chocolate with this rose-hued strawberry treat. 

    Get the recipe here.



    6. Pumpkin Spice Hot Chocolate




    Pumpkin spice goes really well with hot coffee and hot chocolate. 

    Get the recipe here.


    7. Lavender White Hot Chocolate




    This version keeps it light and sweet. 

    Get the recipe here.




    8. Dairy-Free Mocha Hot Chocolate 




    This drink takes the standard mocha to the next level. 

    Get the recipe here.




    9. Matcha White Hot Chocolate




    With just three ingredients you can whip together a super impressive green hot chocolate. 

    Get the recipe here.


    10. Peppermint White Hot Chocolate




    The holidays can last all winter, as long as you’re sipping this sweet and minty treat. 

    Get the recipe here.



    Remember, hot chocolate is a great as well as fast energy source. So you can quickly recharge and have fun exercising!

    See you in class!




    5 REASONS YOU AREN’T LOSING WEIGHT





    You know what’s frustrating? When you work out, eat clean, are honest to yourself, and yet STILL you cannot lose weight! It’s weird! You’re thinking that life’s so unfair and what’s the point of all this suffering?!

    Don’t give up! There are certain things you may be doing that are contributing to your plateau. I’m going to share with you 5 common, but unexpected reasons you may not be losing weight.







    1. You’re not eating enough


    You read that right. You may not be eating enough and therefore you’re not losing weight. Let me explain. The mentality of eating less to lose weight makes sense, but it’s actually one of the WORST things you can do! Depriving yourself increases the chances of binging later on in the day and you’ll end up eating MORE than you normally would! Not to mention, it totally messes up your metabolism. You’ll have no energy! Your body will go into starvation mode and it will hold on to the weight that you’re currently at because it thinks that it is dying. Over time you’ll find it harder and harder to lose weight or make progress in exercising. Restricting also tends to cause a continuous cycle of under and over eating, which just isn’t healthy. Instead, eat nourishing meals and snacks spaced out during the day. Give your body what it needs to continue to make progress. And also remember, being healthy is a LIFESTYLE. Your current diet needs to be something you can maintain your whole life. Please try not go under 1200 calories a day. But always consult with your doctor or dietitian.







    2. You overeat on healthy food


    Okay, so your problem may not be under eating, but it could be OVER eating healthy foods. Just because it’s deemed healthy doesn’t mean you can eat a crazy amount of it! Calories are still calories and if you eat too much of anything you won’t lose weight. So, you need to practice portion control! Be aware of how much food you’re putting into your body! Some foods may have more calories than you think! For example, nuts, nut butters and avocado are all super healthy, but they still have a high amount of calories per serving! I’m not saying don’t eat those foods – but instead pay attention to serving sizes and your waistline will thank you for it.







    3. You’re not eating mindfully


    Do you multitask when you eat? Do you eat on the go? Do you eat while you’re watching TV? It’s totally normal to eat and do a million other things at once because let’s face it, we’re busy! (Trust me, I can relate) But this tends to make us eat super fast and we may overindulge without realizing it. Being a mindful eater not only helps us listen to our hunger level, but it also lets us truly enjoy and savor each bite. (And who doesn’t want to enjoy their food, right?!) Try to sit down without distractions and only focus on eating. You may be surprised at how quickly you fill up! You owe it to yourself, your body and your health to be mindful about what and how much you eat.





    4. You do too much cardio


    Think you’re going to reach your goals by doing crazy amounts of cardio everyday? If so, you’re missing out on one of the most important ways to exercise – and that’s strength training! It not only sculpts lean muscles, but also boosts your metabolism so you keep burning calories longer throughout the day and night! Also, if you ONLY do cardio, your body will adjust and eventually you’ll plateau and stop seeing results. So, replace 3 of your cardio sessions with our Ballet Body Sculpture Classes and you’ll soon see the results you want! In our classes we are using your own body weight to build the strength, sculpt long lean muscles and also to create an elegant posture!







    5. You aren’t surrounding yourself with supportive people


    Losing weight can be challenging if you’re constantly surrounded by people who don’t support your goals. You’re more likely to cave into eating junk food and skipping workouts if everyone else around you is too. Try to tell your friends and family that it’s important for you to lose weight and reach your goals. They should respect you and who knows, maybe they’ll even learn from your healthy habits! Reaching a goal takes a positive and motivated mindset. Energy is contagious and if negative people surround you, then it can rub off on you! But DO NOT LET IT! Be stronger than that. Don’t be afraid to stay away from negativity. It’s YOUR life and YOUR journey. Do what’s best for you and surround yourself with positive influences ONLY.

    There you have it – some surprisingly common reasons why you’re not losing weight! You may relate to all or some of these, but hopefully this will give you some perspective into your own fitness and eating habits! Making changes is difficult, but it starts with acknowledging where you can improve! Which one of these reasons can you relate to the most?

    See you in our classes!



    www.balletbodysculpture.com




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