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 

 

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



Stretching: what that you should know


What is stretching?


I know you that some of you think that stretching means doing splits, bridges and stuff like that but in reality it is a specific technique that should relax your muscles and release the tensions.

In every sport activity there should be a section dedicated to stretching exercises and doctors reccomend it for everyone, especially who does a sedentary work.

In fact, this technique is helpful to stretch the connective tissue that needs to be worked to stay active and healthy.



1. Static stretching






It is the most popular technique and it consists in holding each position for 30 seconds. It can be active if you use your strength or passive if you add an external force.

This is also one of the oldest methods, however static stretching is not always enough if you want to achieve long terms results.





2. Dynamic stretching






It is the opposite of static stretching. In this method you are always in movement to keep your muscles working during stretching. It doesn’t always require to be extremely warm.





3. Contraction-relax





It requires a partner that helps you to add force for about 10- 20 seconds in a position and then relax. This method can significantly improve your flexibility! We use this technique a lot in our personal training sessions.





4. Active Isolated Stretching






In this method you hold the stretch for just 2-3 seconds and then relax, but it has several repetitions and in each one you have to increase the level.





5. Myofascial release





It consist in using a foam roller that helps you to massage, activate your muscles and release every tension in your body using your own body weight. There are harder and softer ones but both works very well, you can choose it basing on your sensibility and preferences





General tips


-A simple but important reccomendation is to breathe correctly in every single exercise. It may seem silly but believe me, you will have greater results!

-Another one it’s to stay hydrated and drink water often. You muscles need oxygen as well as liquids.

-Improve your stretching by doing it on a soft yoga mat. You should feel comfortable and your bones shouldn’t be pressed on the floor.

-Put on some relaxing music for your brain. It will help you to stretch your muscles more.

-Never stretch if you’re cold. I prefer doing some dynamic stretching after waking up and maybe something harder before going to bed, after an hot shower.

A little resume:


-stretching is a technique that lengthen and relax your muscles;

-there are different styles of stretching: today we saw dinamic, static, contraction-relax, active isolated and myofascial release;

-being warmed up is important!

-you have to stay hydrated and drin water to optimize the result.


See you in our classes! www.balletbodysculpture.com


We also have a number of online stretching classes that you can enjoy at your own space :


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




6 Healthier Breakfast Ideas To Get You Fitter

From our experience we already know that breakfast is the most important meal of your day, however having a large variety of choices doesn't always help and a lot of you probably wonder what would be the most nutritious, tasty as well as healthy breakfast meal.

Turns out, starting your day with a nutritious and healthy meal is surprisingly simple: all you need for a complete breakfast are carbohydrates and proteins. Your body breaks carbs down into sugars, which fuel your brain, and proteins keep you satiated until lunch time.
Many companies that market breakfast foods claim that their products contain at least parts of this golden ratio, but processed foods like sugary cereals usually contain "bad" carbs, such as simple sugars, which are quickly converted to fat rather than energy.
Here are a few common breakfast foods you should ditch for some healthier, more complete alternatives.



For something sugary:



Ballet Body Sculpture







Instead of a biscuits or cookies, eat steel cut oats with peanut butter, walnuts and honey. Many cereals are loaded with sugars and processed flours. Steel cut oats contain about 5 grams of protein, zero sugar, and are low in saturated fats and high in finer. The peanut butter and walnuts adds an extra shot of satiating protein, healthy fats, and honey will give you a 
sweet kick without the sugar blast.




For something toasty:

Ballet Body Sculpture







Ditch a plain bagel and cream cheese for whole grain toast with avocado, smoked salmon, and a poached egg.
You're technically getting carbohydrates from the bagel and protein from the cheese, but plain bagels contain refined white flour and simple carbs, which provide a quick burst of energy to your brain that quickly fades.
The complex carbs in the toast take longer for your body to process, leaving you satiated for longer. The smoked fish, avocado, and eggs are packed with good lean protein and heart-and-brain-healthy omega-3 fatty acids.



For something creamy:





























Ballet Body Sculpture









Instead of flavored yogurt, eat plain whole milk Greek yogurt with berries, nuts, and cinnamon. Flavored yogurt cups are chock full of sugars. Substitute with plain Greek yogurt, which packs in 17 g of protein and only 6 g of sugars. If it's too bitter, sweeten with antioxidant and fiber-rich berries, protein-rich nuts, and cinnamon.



For something eggy:






Ballet Body Sculpture









Instead of a bacon, egg, and cheese sandwich, eat eggs with avocado and salsa in a corn tortillaBacon is a good source of protein, but it's high in sodium and saturated fats, which increase your risk of heart disease. Substitute bacon with protein-rich avocados.
They contain about the same amount of protein per serving as bacon, yet contain many essential vitamins and healthy fats, which also increase your absorption of antioxidants, like lycopene, from the salsa.
Corn tortillas are also low in unsaturated fats, sugars, and sodium, and high in fiber and vitamins like magnesium.




For something syrupy:























Instead of regular pancakes, eat whole wheat pancakes with a fruit compote on top.
Nowadays you can find whole wheat flour from just about any grocery store. It's high in fiber and sticks with you for longer than white flour.
Be sure to crack an egg into the batter to include your protein!
Fruit compote made from frozen blueberries, raspberries, and strawberries are a low-sugar and antioxidant-rich sweetener.



For something fruity:




Ballet Body Sculpture






Instead of a glass of orange juice, make a smoothie of plain Greek yogurt, peanut butter, and frozen berries. Fruit juices contain a ton of simple sugars and few protein and fibres. The protein in the yogurt and peanut butter keeps you satiated for a long time, while the berries not only naturally sweeten the drink, but contain good complex carbohydrates and antioxidants.

7 Metabolism-Boosting Drinks to Tone Up Your Body

If you’re looking for a natural way to lose those extra pounds or simply to detox your body before all Christmas parties, here is a solution. These miracle drinks are not only doctor recommended but also very tasty. They boost your metabolism and, as a result, your body burns more fat and gets toned more easily.


Fruit smoothie

This drink is very delicious because it contains a combination of fruits. The main ingredientis grapefruit, a widely used fat loss ingredient.

How to make it: 
Add to blender:
  • 2 grapefruits, squeezed
  • 2 slices of pineapple
  • 1 cup of raspberries
  • 1/2 glass of water
Blend everything together, and your smoothie is ready to drink.

Peppermint green tea

Green tea, the main ingredient, optimizes fat oxidation, while mint and lemon prevent inflammation and greatly contribute to the metabolism process.
How to make it:
  • Add 7 cups of green tea to a jar.
  • Add a handful of fresh mint leaves.
  • Add a couple of lemon slices.
Put the jar in the fridge on Sunday night. Starting from Monday, drink a glass of tea every day. Keep drinking for a week.

Strawberry smoothie

The key to strengthening your muscles is to consume more protein. This milkshake increases your protein intake, and strawberries activate your metabolism.
How to make it: 
Add to blender:
  • 1/2 liter of skimmed milk
  • 1 cup of strawberries
  • 1/2 cup of oats
  • 1 cup of light natural yogurt
  • 1/4 cup of flax seeds
Blend everything together, and enjoy the flavor and benefits of the drink.

Apple smoothie

Apples are great for detoxifying and energizing your body. They’re high in pectin, which reduces the amount of fat your cells can absorb. This yummy drink will strengthen your muscles and help burn fat.

How to make it:
Add to blender:
  • 1 cup of light natural yogurt
  • 1 apple cut into pieces
  • 1 tablespoon of honey
  • 1/2 cup of almonds
  • Cinnamon
  • 1/2 liter of skimmed milk
Blend everything together, and your healthy drink is ready.

Spiced infusion

This green tea infusion has lots of wonderful health benefits. Green tea, pepper, and cinnamon speed up your metabolism, and honey detoxifies your body.
How to make it: 
  • Prepare a cup of green tea.
  • Add some honey.
  • Add a pinch of cayenne pepper (less than the honey).
  • Add a tablespoon of ground cinnamon.

Chocolate smoothie

This drink is perfect for you if you want to naturally increase your consumption of protein. As coffee boosts your metabolism, you can drink it an hour before your workout.
How to make it: 
Add to blender:
  • Chocolate or cocoa powder without sugar
  • 1/2 liter of skimmed milk
  • 1/2 cup of oats
  • 1/4 cup of amaranth
  • 1/2 tablespoon of coffee
  • Some honey according to your taste
Blend everything together and enjoy. It’s quite tasty.

Other drinks that boost your metabolism

Coconut water, which you can drink directly from the coconut, and black coffee help speed up your metabolism and burn fat faster. You can drink them in the morning right after you wake up, after breakfast, or before exercising.
And, most importantly, don't forget to exercise, so your healthy body gets the best benefits from all! See you in our classes!

How Does Ballet Help Develop your Fitness Level?

If you're excited by the prospect of longer, leaner muscles and a more graceful appearance, 

Ballet Body Sculpture class might have more appeal than the local gym. It takes time to learn ballet's unique vocabulary, master even basic steps and movement combinations, but as you exercise in class, keep your eye on the prize. Over time, ballet would help to develop an elegant posture, flexibility as well as considerably improve your fitness profile, working a deep tissue muscles and bringing a longer term results than regular sport activities.

Understanding Fitness

Ballet training involves, to a greater or lesser degree, all the components of physical fitness - healthy body composition, cardiovascular endurance, muscular strength, muscular endurance, flexibility and of motor fitness: power, speed, agility, balance and coordination. Improving your motor fitness with ballet training will enhance your performance on the soccer field, running track, hockey rink and racquetball court.

The Strength Story

Ballet exercises boost strength throughout your body, from the small intrinsic muscles of your feet to the larger muscles of your back, glutes and calves. Classical ballet technique involves rising onto the balls of the feet or toes, turning out the leg at the hip socket and sustaining high leg extensions to the front, side and back. Constant repetition of these exercises builds considerable strength in all areas of your body: abdominal muscles, lower & upper back, arms, hips, upper tights, calfs & feet. Pilates & stretching techniques that we use in Ballet Body Sculpture classes will help to balance the body tone, improving flexibility and developing an effective protection from any injuries.  NLP - neurolinguistic programming will engage your mind, helping to secure long term results.

Getting More Bang

Taking one 60-minute class a week might be great for de-stressing after work, but once-a-week dabbling with degages probably won't bring the hardcore fitness results you want. Improvements in alignment, strength, flexibility and speed take time and consistency. For measurable fitness gains, you'll need to take two or three classes a week over a period of a few months to notice considerable gains. When you're in class, maximize your time there by staying focused and paying close attention to the corrections. Try combining some of our 

online exercises practise at home to help  boosting your fitness level and speed up your progress. Or, if you are interested in your best progress and want to focus on your personal desires as well as gaining the results considerably faster, enquire to try our the bespoke training developed specially for you - Ballet Body Sculpture private training classes.

To find out about our classes, go to our website!

www.balletbodysculpture.com

Online Ballet Workout by Ballet Body Sculpture

Try a professional ballet workout to gain your perfect results!






Elegant Ballet Body Sculpture #workout classes are created to refine a graceful posture and sculpt your perfect body lines using unique #ballet exercise routines. Helping to realign your #posture, #slim the legs, work the thighs, #glutes, core, tone up all your muscles, #lengthen, #stretch and strengthen, creating a stunning body silhouette. Fun, challenging and very enjoyable artistic #exercises with high impact #results.

Ballet Body Sculpture online video classes are a great extension of our live training, offering a unique and convenient opportunity for every woman to keep fit at any time or place. The perfect solution when you’re travelling and to maintain continuity from your living room if you can’t get to our #ballet studio. Our streaming workouts are accessible and open to all levels.

Choose your perfect combination : working on your #posture, #legs & thighs, flat #stomach and #slim waistline, #shape up your bottom and create elegant #body line, improve your #fitness, #confidence and overall #wellbeing. 


www.balletbodysculpture.com

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Why Fall in Love with Ballet?

Is Ballet Dying?!
Isabella Boylston, the 27-year-old new principal dancer at the American Ballet Theatre, says it's not. Born in Idaho, she started dancing at 3 even though no one in her family knew anything about it. Her love for ballet has taken her touring around the world.

While ballet is still very much admired, this classical and rigorous art form is no longer enjoying the popularity it once had in its glory heydays. "For most of the 20th century, including the entire post-war period, ballet was central to our cultural life. Now more than ever before it needs to be connected to the culture and the direction we're heading," says Jennifer Homans, a dance critic who has written about the history of ballet.
Homans says the tremendous social changes that occurred after the 1990s affected ballet's cultural prominence. The important question now is: What is the place of ballet in a rapidly changing and high-tech society where people like to watch three-minute YouTube videos or check text messages constantly?

To help revitalize ballet in the 21st century, New York University is opening the Center for Ballet and the Arts on September 22. "The big issue is the future of ballet. It is being reinvented as we speak -- and that takes time, talent and resources," says Homans, who is heading the center.

With this new ballet think tank, and with dancers like Boylston who is full of optimism, will ballet leap gracefully into the 22nd century? Time will tell. CNN spoke with Boylston about what it's like to live and breathe ballet today.

Why should we care about ballet?
Ballet is such a unique art form. You can say things through dance that you could never express in words, and ballet has the ability to touch people on a deep, abstract level. In some ways, ballet is more valuable now than ever. Everything today is so fast-paced and technologically overloaded -- people are constantly staring into computers or their phone screens for entertainment. But going to the theater to see a ballet is unique in that it's completely live and in the moment -- unfiltered and unedited. It's a real and tangible meditation.

I was about 11 when I completely fell in love with ballet. I was going to this little ballet school situated above a tavern, and we had live piano music, which is really rare for ballet class at that age. My teacher would bring a bag full of silk scarves and at the end of each class we would each take one and dance around and improvise to the music. It felt so free and was the perfect outlet for my creativity. I also loved watching dance movies. I loved "Center Stage" and "The Turning Point."What sparked your passion for dance?

Do you have a favorite character?
So far, it's been Giselle. It's about a girl who falls in love for the first time and she's on this incredible high, then she gets betrayed and everything comes crashing down. She goes completely mad in front of everyone onstage and dies. In the second act she comes back as a spirit and finds forgiveness within herself. When I performed it this past season, I felt like I became her. It was so emotional, and I could feel so much support from the other dancers onstage. Everyone was invested in the story. Another favorite role is Odette/Odile in "Swan Lake." The Tchaikovsky score is incredible, and I love the animalistic swan imagery. It's a fun challenge to play up the contrast between White Swan and the Black Swan.

What are the 3 most painful things you've ever had to do?
Most people don't realize how athletic ballet is -- you have to be so mentally strong to be a dancer.
One of the toughest things I had to do was Act 2 of "Swan Lake" when I was in the Corps de Ballet. You have to stand very still on one leg in a position called b plus for what seems like an eternity, after jumping and doing hard dancing. Your feet cramp and everything hurts. When I first performed it as a teenager, I think I had tears streaming down my face. But then you learn how to pace yourself and it becomes more enjoyable.
Another ballet is "Theme and Variations," by George Balanchine. It's definitely one of the hardest things I've done. You get unbelievably tired, to the point that it feels almost impossible to get through. I've seen people throw up in the wings from exhaustion after it.
It's the same with Black Swan Pas de Deux from "Swan Lake". But, I don't focus on the pain. We love what we do. And it's the best feeling when you get through something really physically hard and the curtain comes down and you've given it your all physically and emotionally.
How many hours do your dance every day?
On average, I probably dance for 7 to 9 hours a day. We start every day with ballet "class," which is a series of exercises you do to maintain strength and warm up. That's followed by rehearsals and sometimes a performance at night.
What do you say to people who say ballet is boring?
They've probably never seen a great ballet with great dancers. For instance, if you watch a bad football game it can be boring, too. Ballet has something for everyone to admire. If you don't like the choreography, you can listen to the music, and if you hate that too, then at least there are beautiful people onstage. There are some young choreographers working today like Justin Peck, who make ballets that are the farthest thing from boring. We are making a dance film together that will come out later this year. Stay tuned!
Do your feet hurt all the time?
Actually, no. Your feet become accustomed to being en pointe and our pointe shoes are surprisingly supportive, taking the stress off your toes. Other parts of my body hurt though. Ironically, the harder I'm working the less pain I have, because your body gets into crazy shape.
Any indulgences?

I've been pretty lucky and can eat pretty much whatever I want, especially when we are in season. On a show day I always have a bacon egg and cheese sandwich for breakfast. I don't eat a lot of sweets. My favorite food is pasta, specifically bucatini all'amatriciana, which I discovered when I was performing in Rome. And I love having a glass of wine after a show.

Article Taken From CNN Written by Flora Zhang
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I went from ballet dancer to CEO and this is what it taught me

'If you start every day with a class, followed by rehearsals, then performances evenings and weekends, you know what work is' 


Ballet and business. Two words you don't often hear together, except in my life. I've gone from classical dancer to CEO of an advertising agency, maybe not the most traditional career route but the two have a surprising amount in common.
When I was five years old I was pretty much crippled with femoral ante version. As part of my physiotherapy I was made to do a few ballet classes and, just like that, I was hooked. However, no-one was more surprised than me to find myself in the finals of the prestigious International Prix de Lausanne at the age of 16.
A career in classical ballet followed and I loved it. I was the swan in Swan Lake, an ice queen as Ophelia, a bit heart broken (Queen of the Wilis in Giselle), a crotch scratching whore (Romeo and Juliet) and even a Zebra once (thanks to David Bintley's brilliant Still Life at the Penguin Café.)
At 25, however, I began to think about a life outside of ballet. I began to wonder if I had achieved as much as I could in the dance world – and I wanted to eat a proper meal again. I knew I wanted to stay in a creative world but I was also interested in business. I managed to convince a balletomane to give me a chance in an advertising agency.
And what a ride that has been. I have worked across continents, across sectors, and across some of the best agencies in the business before ending up as CEO of an independent creative agency, Dare.
So how did ballet help me and what could it teach you?
There is the obvious stuff, like having stamina and making sure you plan for resting time (Sheryl Sandberg and Arianna Huffington have thankfully brought this to the fore). There is the importance of partnership, the ability to handle the spotlight and pressure, and even that elusive sense that determination is 9/10ths of the battle. And of course, it's always useful to be able to break out into interpretive dance.
But a couple of skills have stood me in good stead.
The joy of discipline
I am very comfortable with the intensity it takes to run a business. In fact, I love it. If you start every day with an hour-and-a-half class, followed by at least six hours of rehearsals, and performances most evenings, including weekends, you know what it takes to work, really work.
Ballet also teaches you an incredible obsession with detail. You study the curve of your hand, the precise state of the pointe shoe, the exact calories required to get through a performance, the list is endless. As a result, I am entirely comfortable diving deep into data, numbers, or the specific craft point in an execution. There is no detail too trivial to take seriously.
The power in emotional availability
I was lucky enough to do a class with the inimitable Sylvie Guillem at the time she was an Etoile at the Paris Opera Ballet. Whilst she was technically astonishing, it was her ability to feel the role that made her truly great.
That emotional availability was what defined my career as a dancer to a large extent. I was never technically perfect, but I was utterly devoted to the narrative emotionally. You have to be able to look your dance partner in the eye, and the audience feels its truth. Admittedly, I tend not to look at my MD with love in the eyes, and I'm a long way off being a "tea and sympathy" operator but I believe in the power of emotional availability. I want my team and clients to feel that I am there for them.
Ultimately that plays out in the kind of creative work I do now in advertising. No matter what magical technology, service or campaign we are planning, it has to be connected to humanity. It needs to contain truth and passion, it's this that will set you apart from the self-serving, glutinous behaviours of alpha business types.
Even though I can no longer do fouéttes, ballet has been my competitive advantage in business and if I had to pass on one life lesson from it, it would be this from dancer and choreographer, Jacques d'Amboise:
"Just remember when you're not practising that someone somewhere is. And when you meet them, they will win."
Leigh Thomas is the CEO of Dare
Taken from The Guardian
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Ballet Body Sculpture New Online Class: BBS Boost For Your Core!



 
A unique combination of exercises to strengthen the core muscles, boost your metabolism, slim & tone body lines, perfecting your posture & waistline. Low impact, extensive movements to give progressive results.

Get Yours HERE



AVAILABLE ALL FROM THE COMFORT OF

YOUR HOME!


 
 
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Start Perfecting Your Posture, Body Balance,
Flexibility & 
Coordination. Enjoy elegant yet intense ballet workout lessons designed to lengthen and sculpt the body whilst strengthening your core stability, improving your coordination, artistry and expression.

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Spring Smoothies!

    There’s no better way to take advantage of the many health benefits of fresh spring produce than to whip up a seasonal smoothie. So, while everyone else is roasting up asparagus and artichokes, sip on one of these spring smoothies!

Arugula Spring Smoothie

arugal-smoothies-recipes
  • 2 green apples, juiced
  • Fresh ginger, juiced (about 1 tbsp of juice)
  • 1 lime, juiced
  • a handful of wild arugula
  • a few tablespoon water or 4 ice cubes









Papaya Coconut Spring Smoothie

papaya-smoothie-recipes
  • 1 14oz can coconut milk
  • 1 large fresh papaya, chopped and with no seeds
  • 2-3 tablespoons honey
  • Juice of 1 lime
  • 1/4 cup flax seed meal
  • 1 cup Greek yogurt
  • 2 cups ice






Healthy Thin Mint Spring Smoothie

thin-mint-smoothies
  • ¾ cup plain, unsweetened Greek Yogurt (I used full fat)
  • ¼ cup Fresh Mint (tightly packed)
  • 1 cup Almond Milk
  • ¼ cup Chocolate Chips
  • 1 cup fresh Baby Spinach
  • Maple, to sweeten, to taste (I used 1 tablespoon)
  • 1-2 tablespoons Cocoa Powder (optional, it will bump up the chocolate flavor, but it will make the smoothie a muddier color)
  • 2 cups Ice









More Smoothie ideas here
Remember, exercise and healthy eating make the perfect combination! Find out about our Ballet Body Sculpture Classes HERE!

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How Ballet Can Make You A Better Leader


The health benefits of ballet are proven, but can it also make you a better leader? Shellie Karabell, writing for Forbes, has some fantastic points to make.
1. You learn to focus. All those pirouettes don’t just happen. Dancers “spot” in order to turn. You choose a “spot” in the room or on the stage and keep your eyes on it, whipping your head around at the last minute to find the spot again. This is another version of “keep your eye on the goal,” but pirouettes bring with them an opposing allegory: if you don’t “spot,” you will become dizzy and fall down.
2. You learn to do several different things simultaneously. In ballet, your feet will be doing one thing while your arms are doing something else. Like patting your head and rubbing your stomach. Or like multi-tasking. But in ballet you learn to make things look effortless and graceful.
3. You learn that repetition and rehearsal lead to mastery. In other words, hard work and drilling may sound old-fashioned but they are time-proven effective way to learn a skill. Practice makes perfect. There are no short cuts.
4. You meet and spend a lot of time with people from all walks of life. In my years at the barre, I have met finance professors, international shipping executives, TV producers, elementary school teachers, oil industry executives…Cubans, Russians, Americans, French, Germans, British…gay, straight, men, women. In adult classes you will find a aide demographic spectrum – from teenagers to septuagenarians – all trying their best, undaunted, with varying levels of success. It’s diversity training at its best.
Ballet dancers of the Paris Opera Ballet. (AP Photo/Alexander Zemlianichenko)
5. You learn to “present” yourself. Not in an overly dramatic ostentatious way. Basically, the posture and alignment you get at the barre will make you a more commanding figure. Good posture goes a long way  in helping you put your best foot forward (literally!), and it’s good for your health.
6. You finish things. Not knowing the routine, losing your tiara, missing a beat in the music is no excuse to stop in the middle of your routine. You ad lib the steps, ignore the fallen tiara, vamp until you re-locate the beat and you keep going. Then you “end” in a pose rather than just “stop.”

Read the full article here
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Ballet Body Sculpture - New: Spring Time Program!



Happy Spring & Happy Easter!!! To celebrate a new season and help you to boost your body in time for the new dress style we have a created a fun, intensive and very effective exercise program for you! Designed specifically to bring you great results in just one week, despite your fitness level or body shape! As long as you keep up and we will motivate you along the way!



See your free BBS Spring program bellow:



Day 1
Goal: Stabilise your core, shape and tone up your legs ballerina style!
"BBS Pro ballerina legs" + "Perfect waistline & sides"

 





Day 2
Goal: Ballerina posture & elegant body tone
"BBS Elegant arms & back II" + "BBS Tone & stretch express"

 




Day 3
Goal: Boost your abs & firm your glutes!
"BBS Perfectly refined abs & glutes II" + "BBS Ultimate blast for the abs!"

 
 




Day 4
Goal: Total body cardio


BBS Full Body Blast II







Day 5
Goal: Stretch and lengthen
"BBS Stretch, flex & relax II"





Day 6
Goal: Perfect legs and elegant posture
"BBS Posture & Legs Blast" + "BBS Elegant arms & back I"


 






Day 7:
Goal: Sculpt, tone & polish your full body 
"BBS Full Body Blast" + "BBS Workout class – Barre I" (can be exercised holding a steady chair)








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"Focus on where you want to go, not on what you fear." - Lets push through a few more classes before you can all enjoy lots of well deserved chocolate bunnies!!! :)www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Wednesday, March 23, 2016

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