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 

 

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.

www.balletbodysculpture.com

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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.

    Read More

    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

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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
    To fall in love with Ballet yourself, come along to one of our classes 
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