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 

 

Trim Your Waistline With Healthier Habits

When it comes to having a slimmer waistline there are two contributing habits: Exercise and Diet. Excess abdominal fat is commonly caused by unhealthy lifestyle habits. It puts our population at risk of chronic disease, type-2 Diabetes and heart disease. It also contributes to back pain, especially if you have weak core muscles. So,  what can we do to manage this common problem? By implementing healthy lifestyle habits of course!

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Diet Habits for a slimmer waistline:

Getting enough Magnesium in foods such as dark leafy greens, nuts, seeds, beans, whole grains and avocados. Drinking enough water. Two litres per day and more if your very active. Snacking. Integrating wholesome, delicious snacks into your day keeps your blood sugar stable and makes you less likely to overeat at mealtimes.

Exercise Habits for a slimmer waistline:

Cardiovascular & core training. Get your heart pumping and your lungs working. This doesn't have to be running marathons. It could be as simple as a taking a lovely long walk to allow your body enough time for its energy system to convert fat into fuel. Get enough rest. Lack of sleep has been shown to have a direct link to excess abdonimal fat. Lack of sleep is detrimental to your health in many ways, so chill and chill hard. Try Ballet Body Sculpture class training. Ballet and strength training blasts the body and increases muscle mass which fires up your metabolism and your body's ability to burn fat. See the link below to our online class to improve your waistline whilst exercising at home:

https://www.balletbodysculpture.com/online-classes/

https://vimeo.com/146496041

Or, join us at our studios in Zurich and London for group and personal training classes :

www.balletbodysculpture.com

New : Dance workshops are available too! Check it out bellow:

https://www.balletbodysculpture.com/workshops/

Can Cardio Make You Gain Weight? See What The Experts Say

For decades, doctors have been assuring patients struggling with their weight that the formula for losing pounds is simple: Just burn more calories than you take in. Unfortunately, when many people set out to do just that by running or spending time on the elliptical, they're met with less-than-stellar results. After a month of daily cardio, the scale doesn't budge. Worse, some gain weight. 

What gives? The truth is, there isn't one tried-and-true method for weight loss, and for some people, cardio just isn't an effective way to lose weight—but there's more to it than meets the eye. Let's take a closer look. 

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What the research says

As the theory goes, one of the main reasons people either don't lose weight or gain it when they engage in regular cardiovascular activity is because all that movement makes them hungrier. While this concept has been studied for years, the latest research out of Loughborough University in Britain saw some interesting results. 

The small study closely followed 16 healthy young men to see which types of exercise led to increased levels of acylated ghrelin, or the hormone that increases appetite. Interestingly, they found that when these men ran for 90 minutes or longer, their appetites were actually less voracious than the appetites of those who engaged in shorter, more intense bursts of exercise. 

Of course, this is a small study, but the bottom line is that we're all different—and for some people, eating an enormous meal after exercise might have less to do with actual appetite and more to do with other factors.

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Why exercise backfires.

Let's take a closer look at those other factors. Albert Matheny, M.S., R.D., CSCS, and co-founder of SoHo Strength Lab, says that for many of his clients who struggle with their weight, they mistake dehydration for hunger. "While cardio can make people hungrier, I often believe it's in their heads," he explains. "First, make sure you are hydrated. Second, make sure you are giving
your body the nutrition it needs."

He adds that exercise is actually a great way to understand what your body needs, as we need to eat after exercise in order to repair the muscles. But he points out that a lot of people are addicted to carbohydrates, which messes with hunger cues. "Breaking the addiction most people have to carbohydrates is key," he says.

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Exercise as a weight-loss tool. 

While exercise has a number of benefits that have absolutely nothing to do with weight loss—from happiness and decreased stress to reduced risk of heart disease—it can be an effective way to lose weight if you do it right. 

"Cardiovascular fitness, strength training, and mobility should both be employed in a weight-loss routine," says Matheny. "There is a right way and a wrong way for each person depending on their current level of fitness and their goals. I still think a blend of the three is the best, but I do think strength training or strength combined with cardiovascular training can be more effective in a shorter amount of time than just cardiovascular activity. The reason for this is that cardiovascular training does not typically build lean muscle mass, which is key for increasing metabolism and helps burn more calories and aids in weight loss."

Keep heathy & fit! I look forward to seeing in our classes for more fun exercising & dancing ballet:

www.balletbodysculpture.com

Source : mindbodygreen.com

Why Stretching Is So Important

Stretching is an extremely important practice to add to your daily routine to be on your way to better health. Even if you are not planning on exercising vigorously, it is still important to stretch in order to receive multiple benefits for your body and your mind.

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Benefits of Stretching

Stretching has multiple benefits for both your body and your mind. Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier.

 

Benefits of Stretching for the Body

Flexibility

Stretching improves flexibility. The more you stretch, the more you move your muscles, and the more flexible you become. Over time, stretching will become easier for your body which results in improved flexibility.

Posture

Stretching is also beneficial to improve your posture. Poor posture—a common and increasing problem—can easily be reversed and healed with daily stretching. Because stretching strengthens your muscles and encourages proper alignment, your body posture will be less slouched and more vertical.

Injury Prevention

The more you prepare your muscles for any exercising movement, the more your likelihood of injury is decreased. When your muscles are warm and stretched, movement becomes easier and more fluid-like which helps with injury prevention.

Increased Nutrients and Reduced Soreness

Most people know that stretching increases blood supply, but they do not realize that it also increases nutrient supply to muscles. Because stretching allows blood to flow through your body, the nutrients in the blood are being carried and spread out all throughout your body as well. An increased blood and nutrient supply also helps reduce soreness.

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Benefits of Stretching for the Mind

Calmed Mind

Stretching provides your mind with a mental break. It allows you to recharge and refresh the blood flow throughout your body, resulting in a calmer and more peaceful mindset.

Release Tension

Many individuals carry stress in their muscles. When feeling overwhelmed, muscles tighten acting as a defensive strategy. The more you stretch, the less tense muscles will be. Stretching is a very effective form of stress management.

Increase Energy

Because stretching allows for an increased blood and nutrient flow throughout the body, not only will you feel refreshed, but also your energy levels will be increased resulting in an improved sense of invigoration.

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Stretching Tips

There are quite a few myths out there regarding when it is best to stretch and how long you should stretch for. Here are some tips to keep in mind when stretching in order to receive the most benefits.

Stretching is not a warm up activity

There is much disbelief out there stating that stretching should be done before a work out is started. However, this is not necessarily true. Stretching with cold muscles may result in injury. Stretching is most effective when muscles are warm. It is best to stretch after a small bout of physical activity. If you would like to stretch before a vigorous workout, try taking a short walk or jog to warm up your muscles first, next you may start stretching, and then you may begin your workout.

Focus on muscles that are tight

Tight muscles are a result of soreness and stress. When muscles become tight, it is important to pay attention to these muscles first so that blood flow increases and tension is reduced. Once these previously tense muscles are stretched, movement becomes more fluid-like and soreness is reduced.

Reduce Bouncing

Bouncing while stretching may slightly tear muscles which may lead to scar tissue which further tighten the muscle leading to a decreased flexibility and increased soreness. Stretches should be held for about 15-60 seconds and repeated three or four times. The amount of time spent holding stretches depends on how sore you are and which muscles you want to focus on specifically.

Stretch at least 2-3 days per week for at least 10 minutes a day

Stretching does not need to be time consuming. If you take 10 minutes out of your day to stretch and try to do so at least 2-3 days a week you will achieve the most benefits. If you stretch on an irregular schedule, your body will not be able to maintain a consistent range of motion. Because stretching increases your range of motion, it is important to get in the habit of stretching often in order to increase flexibility.

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Essentials of Stretching

It is important to understand proper technique. Make sure that you are stretching correctly in order to prevent injury. Incorrect stretching can be harmful to your muscles. If you are injured and already have a tense muscle do not overwork it. If you are stretching and you feel pain, it is absolutely crucial for you to ease up on the tense muscle in order to prevent damaging the muscle even more. Also try to focus on major muscle tendon. These include: neck, shoulders, upper back, lower back, pelvis, hips, and legs. When you stretch the major muscles in your body you will receive the most benefits to improve your flexibility throughout your whole body. Finally, remember to keep up with your stretching routine. The more you stretch, the more benefits your body and your mind will receive. Stretching is a great way to take a break from your busy day to recharge and strengthen your body and your mind.

See you in our Stretching & Body Conditioning Classes!

www.balletbodysculpture.com

Healthy Summer Deserts!

Summer time we’re all usually working especially hard to stay in great shape so we feel and look our best! But for those of us with a sweet tooth, it can be challenging to face all the temptations this season brings. Luckily that doesn’t mean we need to sacrifice our favorite treats altogether. Here are some quick recipes to satisfy your cravings while keeping you feeling healthy and radiant. Instead of depriving yourself, try one of our nutritious and delicious alternatives at your next party, family dinner, or as a special treat for yourself!

 

Dark Chocolate and Berries

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A favorite that never fails! We like to keep our chocolate in the fridge to keep it cool and crisp.

  • Dark chocolate of your choice
  • Mixed Berries: Try blackberries, raspberries, and strawberries

 

Homemade Mango Sorbet

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Who knew it was this easy to make sorbet at home! All you need is a blender and two ingredients.

  • Frozen Mango
  • Honey

Blend together until smooth, then pop in the freezer for a couple of hours. Serve and enjoy!

 

Grilled Peaches

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Perfect for your next barbecue! (These can also be roasted in the oven for those of us without a grill).

  • Peach, halved
  • Granola
  • Sweetened vanilla or plain yogurt to drizzle

Grill peach halves or roast in a 400 degree oven. Top with granola and leave on grill or in oven for a few more minutes so the granola gets warm and crispy. Drizzle with sweetened yogurt or serve with your favorite vanilla fro-yo!

 

Chocolate Banana Pops

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A fabulous frozen treat that’s easy and fun to make

  • Banana
  • Dark Chocolate Chips
  • Coconut Oil
  • Toppings of choice (we used crushed peanuts and coconut flakes)

Place unpeeled banana in plastic bag and freeze overnight. Melt chocolate chips and small spoonful of coconut oil in the microwave or on the stove. Dip frozen bananas in chocolate to coat, and then add desired toppings (if any!). Freeze for 1 hour and enjoy!

Have a lovely weekend! Looking forward to seeing you for more fun at our classes! 

www.balletbodysculpture.com

 

Hormones That Make Loose Or Gain Weight & How To Control Them

Many of us forget how brilliantly designed the human body is. And one of its most amazing abilities is the way it knows when it needs fuel and when it needs rest. Indeed, a very complex system of hormones and peptides (proteins) regulates when we feel hungry and need to eat and when we feel full and need to take a break to allow that food to be processed into energy or stored in the body. These hormones and peptides act on specific brain centers to affect sensations of hunger and appetite, resulting weight loss or weight gain.

 

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The cycle of hunger and satiety.

In a normal hunger cycle, the brain receives electrical signals from the stomach that it’s empty. These signals—combined with the hormone ghrelin and a neurotransmitter called neuropeptide-Y (NPY)—are activated to stimulate feelings of hunger. When you eat, and the stomach fills up and stretches, it sends signals of satiation to the brain, so that you stop eating, which fire alongside the hormones glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY) to inhibit further eating.

Leptin is another important hormone in this process, and it lets the brain know that you’ve filled up on your stores of fat and it’s time to stop eating. In addition, when you eat a meal—especially a carbohydrate-loaded one—insulin is released from the pancreas to stimulate glucose to be used by your body’s cells for energy or put into storage for future use in the form of glycogen. If the glycogen stores are full, insulin will stimulate the glucose to be stored in your fat cells instead.

 

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When your hunger hormones go haywire. 

Unfortunately, the Western lifestyle—loaded with sugar and processed foods and lacking in sleep and exercise—can cause this complex system to go a bit haywire, meaning the signals for being full and hungry don’t work. Instead, the system is driven by cravings for sweets or salt and the desire for the emotional relief food often provides. The result is obesity, insulin resistance, and a whole host of health problems. The good news is that there are ways to get these hormones and peptides back under control. The balance and communication of these hormones can go awry with poor lifestyle habits like these:

 

1. Too many carbs. 

Eating too many simple carbs and foods high in fructose causes the pancreas to continuously release insulin. Over time, hyperinsulinemia can occur, which is where levels of insulin are up for so long that eventually the body’s cells become resistant to its effects—leading to insulin resistance. This means blood sugar levels rise and cells don’t get the energy they need, causing hunger, cravings, low energy, obesity, diabetes, and metabolic syndrome. Studies have also shown that eating fructose can lead to higher ghrelin levels, leading to more hunger.

2. Overeating. 

Overeating in general will cause the signaling system to go haywire so that the brain doesn’t know when you're actually hungry. Overeating leads to more fat stores, bigger fat cells, and high levels of leptin that are going ignored and leading to leptin resistance. Leptin resistance means that NPY is going uninhibited, leading to constant hunger and more overeating.

3. Sleep deprivation. 

Lack of sleep causes leptin levels to fall and ghrelin levels to rise, and alpha-MSH to fall. Lack of sleep may lead to insulin resistance, diabetes, and inflammation.

4. A sedentary lifestyle. 

Lack of exercise leads to poor sensitivity of muscle cells to insulin and less energy utilization, which leads to more fat storage. Stress leads to higher cortisol levels, which inhibits the effects of insulin, raising blood sugar levels, and can lead to more eating and weight gain. You might be able to guess, but this is all about inflammation. Poor food choices, lack of sleep, lack of exercise, and stress increase inflammation, which is associated with insulin and leptin resistance.

 

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Getting control of your body. 

The key to controlling your hunger cycle is to improve insulin and leptin sensitivity by eating foods that act as fuel, reducing inflammation, and getting your body moving. You can start with the following:

1. Watch your carbs. 

Lower your intake of simple carbohydrates. This includes all forms of sugar, fructose, fruit, fruit juice, processed foods, and white flour products. High-fructose corn syrup has been linked to insulin resistance and is found in most processed foods. Stick to one to two pieces of fruit a day. When you do eat carbohydrates, eat them with a food group that will improve insulin sensitivity, such as pickled or fermented foods (pickles, sauerkraut, kimchi) that help good gut bacteria do their job, or use spices like cinnamon or turmeric that aid in metabolism.

2. Eat more protein and other anti-inflammatory foods. 

To support your hunger cycle, focus on protein-rich foods from grass-fed meat, greens (which are loaded with magnesium), good fats like omega-3 fish oils, legumes, and fish. Stick to the Mediterranean diet, as it's great at reducing inflammation levels.

3. Get moving. 

Up your exercise so that your cells, especially your muscles, are in need of fuel. This will stimulate better insulin sensitivity. And the higher the demand of your muscles, the more improved the sensitivity. Dance, ballet, try Ballet Body Sculpture exercises at home using online classes or join our live group or private training classes in London or Zurich to see how quickly your body can improve.

4. Rest your mind. 

Get eight hours of sleep or take naps to catch up on your sleep so you can rest your body and your mind. Meditate, adopt some type of stress management therapy to learn how to tame daily stress before it turns into a chronic problem that affects your health.

Keep healthy, looking forward to seeing you in our classes!

www.balletbodysculpture.com

Live Better With Ballet

Many years of top level professional ballet experience gives me a very good understanding that ballet enhances body, mind and spirit, but science seems to finally be taking notice. A recent crop of articles reveal the myriad of benefits doing ballet holds for people of all ages and abilities. 

Here’s a look at a variety of ballet-related findings and op-eds. 

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The Top 5 Metabolism-Boosting Foods to Speed Up Weight Loss

Boosting the metabolism” may very well be the “holy grail” of the fitness industry. Fortunately, there are several tried and true methods to accomplish this. Exercise, for instance, is arguably the most potent tool in the metabolism-boosting toolbox. Indeed, certain types of exercise can boost metabolism for hours after exercise. Even better, they can lead to long-term increases in resting metabolic rate by building calorie-burning muscle

Increasing the amount of non-exercise activity—such as walking, doing yard work, dancing, taking the stairs, and moving throughout the day—is another effective way to increase daily energy expenditure. 

Believe it or not, the food you eat—or don’t eat—can also have a significant impact on metabolism. For example, under-eating can lead to reduced metabolic rate. Meanwhile, certain metabolism-boosting foods and drinks help boost metabolic rate.

Here are five metabolism-boosting foods at the top of the list:

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Improving Posture Will Improve Your Life

Why feeling taller tricks your brain into making you feel more confident and why your smartphone addiction might be making you depressed?

The next time you’re feeling sad and depressed, pay close attention to your posture. According to cognitive scientists, you’ll likely be slumped over with your neck and shoulders curved forward and head looking down.

While it’s true that you’re sitting this way because you’re sad, it’s also true that you’re sad because you’re sitting this way. This philosophy, known as embodied cognition, is the idea that the relationship between our mind and body runs both ways, meaning our mind influences the way our body reacts, but the form of our body also triggers our mind.

This isn’t just about displaying confidence to others around; this is about actually changing your hormones–increased levels of testosterone and decreased levels of cortisol, or the stress hormone, in the brain.

 

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7 Steps To Your Beach Body This Summer

The summer is all around us but it's never too late to get your body in to a lean and toned shape for the summer holiday  season!

Summer is the season when everyone wants to look good. Here are seven tips to get a toned and lean body this summer, without too much of extreme effort.

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Myths About Ballet

Nowadays anyone can see dancers perform thanks to television, where movies like Center Stage and shows like So You Think You Can Dance are accessible to the masses.
Nevertheless, ballet still remains off-limits for a large percentage of the population—particularly young people and, especially, young men.

If you or those around you are reluctant to go see a ballet, probably one of many misconceptions is skewing the perception of what is actually an exciting and dynamic art. So here we debunk the most common myths about ballet:

It’s a Girl Thing

Most men find it very emasculating to sit down to watch sparkly tutus and men in tights. However, ballet goes far deeper into the complexity of human beings than just the tutus they wear and the slippers they dance on.

Ballet dancers are incredibly athletic and you can see it in superhuman jumps to breakneck turns across the stage. The men and women train from a young age to perform physical feats that few athletes from other sports could even attempt. So if you like athletic sports like Basketball, you may also enjoy the mind-blowing amount of muscular strength and power ballet dancers display.

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Ballet Secrets Of Staying Young

When it comes to fitness, it's important to consider the direction you would like to take that would bring you consistent as well as long term benefits. Something that would enhance your natural beauty, helping you to appear looking graceful, fit and elegant.

Ballet offers a sustainable mind-body fitness that delivers exquisite results while also accommodating a wide range of physical abilities. It’s a progressive technique that actually gets more intense as your form gets better. Whether you’re 9 or 99, ballet offers an elegant way to develop strength, awareness, flexibility, coordination, balance, and agility. Learning a beautiful art form also engenders feelings of accomplishment and enjoyment. And because it addresses the key elements of fitness in one beautifully designed technique, doing ballet keeps you looking youthful and feeling vibrant at any age!

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The Benefits of Dancing

For most, taking a dance class may seem trivial, but in many cases becomes the life changing experience that so many are seeking. If you don’t believe it, just look at this list of the most notable benefits of dancing. It’s evident that dance positively impacts all aspects of your life: physicalemotional and mental healthsocial life and more. Additionally, people of all ages can reap these benefits: children, students, adults and seniors. Ready to start dancing today? Check out our classes HERE!

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How To Succeed at Work Using Lessons From Ballet

Watching ballet is one of the most wonderful and captivating experiences. Everything is beautiful and perfect. But to reach this extraordinary perfection, you need a great deal of creative intelligence, effort and teamwork.

Ballet is a microcosm of successful approaches to work, which we can all learn and benefit from. So here they are:

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What You Need To Know About Healthy Fats

Fat makes you fat? Not true, of course. In fact, healthy fats can extend your life, studies show, and they actually give your skin—and even your brain—a boost. 

But should you really add butter to your coffee? Are supplements the best way to get your fill of fatty acids? While fat is no longer demonized as a diet no-no, there are still a lot of misconceptions out there.

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Why Ballet Helps You Become More Empathetic

In a recent study, ballet dancers and people with no dance experience were compared by measuring their emotional sensitivity when viewing others.

The participants were monitored by putting electrodes on the tips of their fingers and measuring the sweat response triggered by an emotional reaction.

The dancers were able to read emotions better and their body reacted in a stronger way than the ones in the control group.

Here is an explanation why ballet helps you develop more empathetical understanding of others.

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