Ballet Body Sculpture

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 


The Best Weight-Loss Foods According to Science

Not all calories are created equal. Different foods go through different metabolic pathways in your body. They can have vastly different effects on your hunger, hormones and the number of calories you burn.

Here are some most weight-loss-friendly foods on earth that are supported by science.



1. Whole Eggs

New studies show that they do not adversely affect blood cholesterol. What's more, they’re one of the best foods to eat if you need to lose weight, as they’re high in protein, healthy fats and can make you feel full with a very low amount of calories.

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted die, it can suppress appetite later in the day and may even promote weight loss. Interestingly, almost all the nutrients are found in the yolks.  


2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others. They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies.


3. Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients. Fish — and seafood in general — may also supply a significant amount of iodine. This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally. Studies show that a significant number of people don’t fill their iodine needs.

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.


4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What's more, these types of veggies generally contain decent amounts of protein. They're not nearly as high in protein as animal foods or legumes but still high compared to most vegetables. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They’re also highly nutritious and contain cancer-fighting substances.


6. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food — both for weight loss and optimal health. They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

They’re particularly high in potassium, a nutrient that most people don't get enough of and that plays an important role in blood pressure control. On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested. What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.

Sweet potatoes, turnips and other root vegetables are also excellent.


7. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community. It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day. One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term.


8. Grapefruit

One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly. In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg).

The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases. Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.


9. Chili Pepper

Eating chili peppers may be useful on a weight loss diet. They contain capsaicin, a substance which can reduce appetite and increase fat burning. This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.


10. Nuts

Despite being high in fat, nuts are not as fattening as you would expect. They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss. What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don't.

Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

Keep healthy!


How to Stay Motivated to Exercise Regularly

Sometimes the hardest part of working out is getting started. I know that we have all had days where you are tired or have a lot going on and the last thing that you want to do is squeeze in a workout. Believe me you are not alone!:)

Here are a few tips that will hopefully motivate you to keep your workout on!

  1. Think about how you will feel after you workout class. I love the “high” that great workout class gives me! You feel so good about yourself and will feel happy about accomplishing something great for yourself.
  2. Make “YOU time” a priority. I know that for a lot of people, taking time out of your day to focus on yourself just doesn’t happen. It’s time to put yourself and your health first. You can afford to spend even just a couple of minutes doing something for YOU.
  3. Be your own success story. Do you have fitness or health goals that you are trying to reach? Chances are you will never reach them if you don’t workout. Remember why you set those goals. Make it a priority to reach them.
  4. Think about how you are going to look. The power of your imagination is incredible! Visualize the person you want to be. Think about what it’s going to take to get there and then get to it! Let this visualization drive you!
  5. Stress relief. One of the best ways to relieve stress at the end of the day (or even at the beginning) is to work it off. I promise that you will feel better and more relaxed after a good workout class!

Now let's make it happen! Looking forward to seeing you by the barre!


The Truth About Mind & Body Management

In this blog post I thought we’d start out by laying out a few aspects of an effective body and mind maintenance program. So listen up, here’s a few questions you need to ask yourself, and what you need to know as the foundations :


1. How connected is your mind is with each part of your body, i.e. when was the last time you moved your consciousness into your big toe, or all the parts of you body by using thought to make a link?

2.  How quickly and firmly can your muscles tense when you isolate one group in your mind?

If you want to live a long and healthy life, this list will do to start you off thinking, so you can work towards an optimised body and mind. But before we go any further, we have to return to what is an optimised body. This is not an excuse to say I’m a bit overweight and that’s my optimal profile, it’s being real and honest with yourself and working towards a healthier you in every way possible — Your optimal survival form which means a lean fit body, and a sharp mind.


Of course how long you’ve spent sending your body the other direction in all the years, will certainly come into the mix when you want to turn the tide around the other way, as well as the environmental factors you are up against that are quite not so cool to be breathing in and eating— here’s a list.

  • Pesticides on fruit and vegetables - sometimes 27 types on those you buy at the supermarket.
  • Milk - cows are kept pregnant 7 times to ensure they continually lactate.
  • Meat, beef and chicken - growth hormones and antibiotics 55% of US antibiotics are pumped into livestock.
  • Sugar is highly addictive – refined sugars.
  • High fructose corn syrup - causes diabetes.
  • Packaging – chemicals leach into food.
  • Water – fluoride reduces IQ in children.
  • Mercury – toxic levels in some fish.
  • Aluminium in the air.
  • Genetically modified foods.
  • Microwave ovens — irradiated food kills nutrients and causes a long list of very harmful effects.
  • Mobile phone radiation.
  • WiFi - microwaves - linked to a reduction in female brain activity, child brain growth, sperm damage, increased heart rate.
  • Marine cargo pollution – one cargo ship produces more cancer causing chemicals than 50 Million cars - there are 6000 giant cargo ships at sea.
  • Air flights - there are over one hundred thousand air flights each day - producing global high altitude pollution.

This is just an introduction into the world of health hazards we are exposed to, so what does it mean? Well our ancestors lived in a world free of what we have to deal with, so is it any wonder there are epidemic proportions of obesity, Alzheimer’s, and cancer these days.


All we can do is optimise our chances for a longer life, by working with the bodies and brains we have to ensure we have the best possible chance for a longer life.

Here’s a couple of tips:

Laugh more and longer

Have more fun

Sleep more

Watch what you eat and drink

Talk to more people (people you don’t know)

Avoid toxic stress (brain damage)

Place yourself in a progressive environment

Exercise across your day

Take up hand eye coordination like juggling

Minimise processed sugar intake

Avoid habitual subconscious behaviour

Learn to manage your emotions

Increase your levels of awareness/ consciousness

Love more.


Secrets of Body Optimisation

Upping the game in this blog post, we move to body and mind optimisation.

As you may be aware, I run a high end consultancy in Mayfair and Kensington, specialising in developing the minds and the body’s of individuals who are at the top end of the social and business ladder. A lot of the research work and writing I do is conducted here in Zurich at a lazier pace, and then the techniques I develop are used with celebrity and high achieving clients in London.


One aspect of what makes the consultancy so unique, is it’s at the cutting edge of the consciousness world, pushing the limits of what we know to the extreme of what we think is possible, which always takes a step further every day. In fact, it’s supremely frustrating when we don’t push beyond another limit.

For the majority however, the idea of optimising their mind and body doesn’t even register. The problem the most people face, is the self-defeating program that runs from inside, subverting their thoughts and efforts in all aspects of their lives, so they end up saying — “that’s just me” or blaming everyone but themselves. This is of course a simplistic way of putting it, as there are multiple influences that affect us such as an Inauthentic Social Identity (ISI), Negative Social Virus (NSV), and a range of social dynamics at play, leading to illusory superiority at the lower metacognivity end of the spectrum, and finally the state of ignorance.

Taking the last subject, none of us like to feel we are ignorant, but the truth is we are all at a level of ignorance of 99.9% to what really is around us when it comes to the electro magnetic field. A fraction of this ignorance figure —is body optimisation —which is rarely talked about in the dieting and fitness industry; instead we are presented with a host of misleading information that tends to make us unhappy or just plain give up on what we could become, because the task seems to be just too big.


Body optimisation is most simply put, as looking at your body from an anthropological — non-‘Vogue’ origin; then you will begin to gain a realistic picture of what it was designed for, and what you can do with it.

By anthropological, here I mean many thousands of years of development based around survival. It’s only in the last few hundred years have we really gone to town on mucking about with perfection from a physical and mental standpoint, reinforced by social dictates aligned with the prevailing fashion and the use of distorted mirrors in shops.

In Victorian times, chunky was good, whilst for a while it’s been about being anorexic, now it’s the physical look. Back before mirrors were invented, the focus was getting the best possible performance out of the body card you were dealt with at birth for survival reasons, not vanity fair, and that truth is — every person can have an optimised body that is super sexy if they choose.

The fact is, your body, or should I say the perfect one inside you that suffers years of modern abuse that evolution didn’t plan for, has the potential to be a fully optimised system with the capability to function in the extremes of our environment as well as look good in the right out fit. An adaptive system of one hundred trillion cells all communicating with each other with every thought you have and chemical you ingest.


Now it doesn’t take a rocket scientist to work out just how cool and progressive your thoughts can be on a consciousness level if you want them to be — all the way up to self and social actualisation, then into a state of super creativity. But if you’re employed or running a business, I will guarantee you, you are functioning at a fraction of your potential and far off these three cognitive states, that you should take as a given in your life.

Your environment like most people, will be process driven, working against your potential — as an unconscious trade-off for a fraction of the financial reward you could be receiving from your daily activity if you optimised your cognitive function; and your body will be suffering the outcome of a flex profile — that in survival terms, would rapidly lead to the extinction of the human race if every body followed you.

This may sound harsh, but when you want peak performance mentally or physically, there is no soft way to put it; and as our clients pay for substantial and sustained results, their is a considerable difference in the way we approach mental and physical development at this level.

To start with, we look at the mentality of a person and their expectations. To put it bluntly, if you want to be 5’10 and you’re 5’ that’s not going to work out and you’ll get disheartened very rapidly. If however, you look at your body and start with actually recognising its potential in a realistic way, the optimised form as a goal, then you can begin to sculpture your body using the right mindset combined with the right moves to achieve what you want.


Loving the body you have and optimising it’s form takes developing a level of certainty in your mindset, and appreciating what your body can be — if you start to exercise, stretch and flex in the right way. However, for all of us the starting point in this process is reprogramming the metabolism with a simple change of behaviour and then building on this as a foundation for your future long term body management.

Unfortunately, much of the information we see on the internet is so diluted and subjective, based within the experience of the person that is creating a program (which is pretty well everyone and their hamster these days) that it’s difficult for the average person to realise what route is going to be effective.

In the mental and physical game you really get what you pay for, and at Asta’s level her clients in Zurich and London gain from lifetimes expertise as a professional athlete, dealing with body mechanics at an advanced level. It’s exactly the same for my clients, however winding back the destructive thought patterns and physical abuse we put our systems through, can take a little while sometimes, a time which is always governed by the individual’s willingness, desire and dedication of the client to be all that they can be.

How Important Exercise is for Your Digestive System

We all know that exercise is great for overall fitness and emotional wellbeing. But it also plays a crucial role in keeping your digestive system running smoothly.

Keeping active relieves stress and helps maintain a healthy weight – two things that can affect digestion. It also helps relieve digestive complaints, such as constipation and bloating, and allows your body to absorb nutrients more effectively.

However, exercise can affect the digestive system in various ways, both positive and negative. In addition, different types of exercise have different effects on the digestive system.



Negative Effects

Exercise such as running can cause digestive disorders. Disorders such as nausea and diarrhea are common in women runners who train hard. Acute gastris and gastro-oesophageal reflux symptoms are also common in runners.

Positive Effects

According to James and Phyllis Balch, in “Prescription for Nutritional Healing,” regular exercise improves digestion and elimination. According to the BBC exercise slows down the digestion system in order to conserve energy for the muscles. The Gastroenterological Society of Australia says cardiovascular exercise strengthens the muscles of the abdomen and stimulates the intestinal muscles to move contents through the digestive system.

Over time, regular exercise can strengthen your digestive tract. If you’re fit, the amount of blood diverted from your digestive system decreases because the need is less urgent. Your muscles are more efficient when you’re in shape.

Cautions When Exercising

Give your body the proper time to digest before exercising. If you eat a meal heavy in proteins and fats, you may need two or three hours for digestion. Your blood sugar rises to help you digest. Wait for it to drop back to normal, so you can devote all your energy to your workout.

A large meal, especially if it contains a lot of fat, can delay your digestion, which in turn should delay your exercise time. On the other hand, not eating anything before a workout will leave you feeling tired and weak. Unless it’s the day before a marathon, eat a balanced meal and give yourself time to digest before you exercise.

In addition, keep hydrated while you exercise. Dehydration is one of the leading causes of exercise-related problems. 

A regular exercise regime — along with a positive mental outlook and a healthy diet — are the building blocks of a healthy lifestyle!

See you at our classes! And, if your travelling or enjoying holiday times, why not try our Ballet Body Sculpture Online Classes!



Source :

Delicious Vegan Banana, Pistachio & Strawberry – Healthy Ice Cream

Would you like to try something refreshing on a hot summer day? This yummy desert makes a delicious dairy-free alternative to ice cream. Super easy to make, it easily satisfies a sweet tooth, without being cram packed with unnecessary sugars.



Banana & Pistachio Ice Cream with Strawberry Drizzle (Vegan & GF)

    Ingredients for Ice cream

    • 5 bananas, peeled, roughly chopped & frozen
    • 1/2 cup unsalted pistachio nuts
    • 1 tblsp of chia seeds
    • 10 tsp of almond milk
    • 1 tsp of maple syrup


    Ingredients for strawberry drizzle

    • 2 cups of strawberries, roughly chopped
    • 1 cup of water
    • 2 tsp of maple syrup



    • Strawberries, finely sliced
    • Coconut chips
    • Pistachio nuts


    How to make Vegan Banana, Pistachio & Strawberry – Healthy Ice Cream

    1. Place the frozen bananas, almond milk, maple syrup, pistachio nuts and chia seeds into a food processor/blender, and whizz up until the consistency turns like ice-cream. This will taken around 3-4 minutes. If its too thick, just add more almond milk until its smooth enough!

    2. To make the drizzle. Place the strawberries, water & maple syrup into a saucepan on the hob, and gently heat until the strawberries become soft.

    3. Transfer the soft strawberries into a food blender and blend until smooth. Place back into the pan and turn up the heat until it reduces down.

    4. Once its prepared, place into a bowl or container and place into the fridge to slightly thicken & keep cool.

    5. Now heres the fun part....making your ice-cream ! Decorate it with some sliced strawberries, pistachios, coconut chips for a nice touch!


    See you at our classes!


    Source :

    How To Improve Your Self Reflection, Happiness & Life

    It is important to evaluate yourself correctly and be mindful of what you do and what your actions reflect. Negative self-reflection can lead to very negative consequences, so you want to avoid that as much as possible. Self-esteem is the way we perceive ourselves and how we view ourselves and how we think others view us.



    1. Self reflection. Make realistic expectations and strive for them. Carefully evaluate your accomplishments and be proud of them. Do not compare yourself to others. You do not know the struggles that they are going through. Learn more about yourself – take every day to find something out about yourself that you didn’t know before! For instance – try our Ballet Body Sculpture Classes! It will help you to disconnect from the worries, stress or negativity for the entire time of the class, whilst you will be enjoying fun motivational environment


    2. Be present. Although it may surprise you, attention is a key factor in our happiness – think about it. Being present, connecting to the people around you, being in the moment, it’s all part of being happy and it’s all connected to attention…and it’s all a little difficult at times. In a famous study conducted by Killingsworts & Gilbert, they saw that people spent 47% of their time wondering, which caused them to be unhappy. Another study looked at how hard it is for us to be alone with ourselves and our thoughts, because most people prefer to be with their phone or talking to someone than they want to sit without doing anything. Mindfulness decreases the activation of some of the “problem” brain regions that cause us to constantly crave outside stimuli (like the prefrontal medial areas and the anterior cingulate cortex).



    3. Improve your resilience. Resilience is how fast we are able to recover after facing adversity and resilience can be improved. We can’t keep bad things from happening to us, but we can become better at recovering from these situations. The brain circuits implied are the prefrontal cortex and the amygdala (related to anxiety and fear). Meditation and relaxation exercises can also help improve resilience. For instance, try to develop better mind & body connection to improve your awareness at our Ballet Body Sculpture classes.

    4. Have positive attitude. We tend to define happiness as subjective well-being (self-perceived) that someone feels, divided into two basic aspects: how satisfied we are with our own lives and the amount of positive or negative emotions that we feel. Psychologists, for example, understand happiness as an emotion that is produced when someone believes to have reached a goal. Or, perhaps being engaged in something meaningful and progressive



    5. Relationship with yourself. Your relationship with yourself ties in quite heavily with your self-esteem. The way you view yourself reflects on the actions that you make and the actions that you make perpetuate that image about yourself that you have. It’s a cycle and it is up to you whether it’s a positive or a negative one. Do not feel scared to try and explore new things even if they seem a bit out of your comfort zone at the start. Exploring yourself is important. Take a moment out of each day to do something that you truly enjoy. Try our Ballet Body Sculpture Stretching & Body Conditioning classes to relax your mind and to exercise that inner mind & body connection. 


    6. Socializing/ interaction with others in the positive environment. Humans are social beings. We thrive on our social interactions and our views about ourselves, the world and the future rely heavily upon socialization and interaction. Our experiences shape us and how we view the world. It is highly important to socialise, particularly in the positive and progressive environment.



    7. Music helps to improve happiness. A study found that listening to upbeat music boosts happiness in just 2 weeks. Study participants only succeeded in improving their happiness when listening to upbeat music instead of somber music.  Music increases nucleus accumbens activity, an area of the brain which releases dopamine.


    8. Sleep is extremely important to our physical and mental health, it allows our body to relax and repair. If we don’t get enough sleep, we might be at risk of diabetes, high blood pressure, heart disease, stroke and a long list of other problems. Avoid eating right before you go to sleep, and try not to have heavy meals at night time. Establish a sleeping routine: know when you are waking up and when you are going to bed and try to stick to that. Participate breathing, do exercise, however, don’t exercise right before going to sleep.



    9. Master a new skill. A study has shown that learning a new skill increases long term happiness even though decreasing in the moment happiness due to the stress involved. Study participants engaged in activities that connected them with others, increased competency, or met their need for autonomy. They experienced a decrease of in the moment happiness but experienced an increase of happiness on an hourly and daily basis. Why not try to learn a bit of ballet?:)

    Looking forward to seeing you at our classes!


    Eat Healthy For Your Summer Body!

    Kale & Avocado Salad


    Pick up these other ingredients from your favourite local store:

    • 1 cup cooked quinoa
    • 2 handfuls of kale
    • 1 avocado
    • 1 large handful of parsley
    • 1 sprig of mint
    • 2 tbsp dried cranberries
    • ½ lime
    • A few almonds


    This recipe is full of goodness

    • Rich in healthy fats
    • High in vitamins K, C, B5, B6 & E
    • A good source of folic acid, potassium & fibre
    • Avocados contain more potassium than bananas, that is essential nutrient for the nervous system, low levels of potassium can cause stress & anxiety.
    • Quinoa is higher in protein than other grains and cereal and is also a good source of magnesium, a mineral important for nerve and muscle function.


    How to make Kale & Avocado Salad Bowl

    • In a bowl, add the cooked quinoa.
    • Chop the kale, parsley, mint and avocado into small pieces. Add to the bowl and toss in the almonds and dried cranberries.
    • In a mug, juice the lime and mix in with the olive oil. Then, drizzle over the salad and serve.


    Enjoy! See you at our classes:



    5 Myths About Flexibility - Don't Be Held Back!

    Most people would like the idea to feel more flexible. Bellow I'd like to share a few insights about some flexibility myths that will help you to begin to understand your body, as well as ways that you can develop it to become more mobile. 


    MYTH #1: You Have To Be Born To Be Flexible!

    One of the biggest myths about stretching is that if you aren’t already flexible then there’s no hope to improve. It’s common to hear people lament the fact that they weren’t born in their middle splits, and that they wished they were flexible but that’s how life is...

    Attention: CHANGE IS POSSIBLE! If you start to stretch regularly,  you can experience benefits starting at any level of flexibility. Studies have shown that flexibility training can improve your blood circulation, release muscle tightness, and help your muscles work more effectively—not to mention all the mental benefits of a good stretch! As you get older, stretching will become even more important as a way to stay supple, maintain your balance, and slow the effects of aging. If you don’t think of yourself as flexible, double-down on a consistent commitment to stretching.



    While mobility exercises that bring blood flow, release some tensions in your muscles and joints can be a helpful way to warm up, don’t go straight to deep stretches. This can weaken your muscles and promote injury. Make sure to complete the warm-up portion before you attempt deeper flexibility poses. Once the body is prepared and thoroughly warmed up, then it’s safe to go further with your training.



    Even if you’re already bendy, flexibility as well as body conditioning workouts can be really good for you. Some people are naturally hypermobile and can benefit from focusing on strengthening and stabilizing exercises. Ballet Body Sculpture classes have healthy and safe workout that emphasizes an active approach with proper technique and muscle engagement. For the hypermobile, this engagement can be quite a challenge even if touching your foot to head is a breeze. Also, you can lose flexibility and mobility over time, so it’s important to create healthy lifestyle habits that involve regular physical activity. 



    Studies show that increasing your flexibility may be a result of an increased ‘stretch tolerance’ rather than an elongation of your muscle fibers. Stretch tolerance refers to your nervous system and your ability to experience the physical sensations of stretching. With greater stretch tolerance, you reduce the discomfort felt at the end range of motion, unlocking greater flexibility.

    Over long periods of time and with consistent practice, you can make structural changes to your body but most of the changes you’ll see in the short term will be gains related to stretch tolerance. That’s why it’s so important to use your breath as well as a positive mindset to approach your training. Flexible mind develops flexible body!



    Think of making improvements to your flexibility as a long-term journey. Stretching will feel uncomfortable at times, but there is no need for pain on this journey. Approach your training sessions with safety as your number one priority: it’s better to avoid injury than to push yourself into an extreme position in the short-term, only to experience an injury that will take you out of the game in the long-term.

    If you feel sensations such as ‘crunching,’ intense ‘compressing,’ or ‘smashing,’ it's better to back off or make a modification for the pose. How do you distinguish between pain that will hinder your progress and sensations that are a natural part of getting into a new range of motion? Aim for a discomfort level of 5-6 out of a scale of 10. Huge amounts of intensity aren’t necessary to make gains in your flexibility; it’s consistency and safe progressions that matter. Trust the process and focus on stabilizing and strengthening at the end range of your motion so your body can adapt to a new norm.

    If you’re ever taking a class and something doesn’t feel right, ask for modification that will target the same area in a different way that’s better suited for your body. That might mean easing out of your split a bit and re-squaring your hips, or it might mean doing a high-V straddle on your back instead of attempting a froggy position. If the pain you’re experiencing is greater than the stretching sensation, it’s best to come at it from a different angle.

    Also, if you have an injury or a serious condition that affects your ability to train, it would be advisable private training, so that you can receive personalized assistance with your modifications and limitations.

    Try our BBS Stretching & Body Conditioning Classes!

    9 Simple Changes That Help Your Body Burn More Fat

    We all want to be at a healthy weight in order to look and feel our best. But most of the time, maintaining our happy/healthy weight is easier said than done.

    In order to lose weight, we need our metabolism to be working at top speed. It's pretty simple, actually: when we eat food, it's either stored in our body as fat or burned for energy, and your metabolism is the series of complex processes that turn the foods we eat into energy. Therefore, when we want to maintain or lose weight, instead of restricting calories and being tired and hungry all the time, we want to focus on how we can speed up this fat-burning process.

    Here a few ways of how to implement it into your daily life:


    1. Drink More Water

    This tip makes sense when you learn that over half of your body is made up of water. You lose water through eating, sweating, and breathing, so it is absolutely necessary to be adequately hydrated. Plus, drinking at least eight cups of water a day can burn close to 20,000 extra calories a year.


    2. Try intermittent fasting

    Limiting your food intake to certain periods of time can stabilize blood sugar and decrease inflammation, which both encourage fat burning. Fasting also lowers your hunger hormone ghrelin to help curb cravings for inflammatory, sugary foods. You need to drink a lot water during your fasting periods.


    3. Don't be afraid of fat

    By limiting your carbohydrate intake and upping your healthy fats, you’ll turn your body from a sugar-burner to a fat-burner. This means that you train your metabolism to move away from relying on glucose for fuel, and instead, your body will now turn to its fat stores for energy. This ends up using up more energy overall while preserving muscle at the same time. A ketogenic diet that focuses on lots of healthy fat, moderate protein, and fewer carbohydrates is a great tool to make sure you are getting in the right macronutrients for your body.


    4. Drink more tea

    Thermogenesis is a bodily process that produces heat, and it can also increase the number of calories you burn. Certain compounds in foods contain naturally occurring thermogenic nutrients. Catechins in green tea can boost fat-burning between 10 and 16 percent, which is one more reason to make more matcha.


    5. Embrace spices

    Spicy foods such as chili peppers contain a compound known as capsaicin, which has been shown to speed up metabolism, burn fat, and reduce appetite.

    6. Sweat it out

    Infrared saunas are able to penetrate your skin barrier in order to raise your core temperature directly instead of regular saunas that have to heat the air first in order for that to heat you. Research conducted by one of the leading infrared sauna companies showed that regular use over three months contributed to noticeable weight loss. Since you’ll also be sweating, which is your body’s way of releasing toxins, you’ll also be detoxing and lowering inflammation that can contribute to common health problems. So treat yourself!


    7. Add in a probiotic

    Your gut controls almost every aspect of your health, including your weight. Research has linked a lower microbiome diversity to being overweight, and people who struggle with weight loss resistance are more likely to have higher amounts of the bad bacteria Actinobacteria and Firmicutes and lower amounts of the beneficial bacteria Bacteroides, Faecalibacterium prausnitzii, and Verrucomicrobia. Luckily, lots of fermented foods and a probiotic with bifidobaceria, enterococcus, and lactobacillus has been shown to positively affect the microbiome and can help re-colonize the gut with good bacteria.


    8. Join intense training

    Muscle burns more energy than fat, so the more muscle you have, the more calories you’ll burn, even when you are sitting still. Strength training can also improve resting metabolic rate, which boosts metabolism. Try our Ballet Body Sculpture workout classes :


    9. Limit your alcoholic drinks

    Each time you drink alcohol, your body has to stop and take time to metabolize it by filtering it through your liver, causing your metabolism to slow down since it is taking energy away from metabolizing fats and sugars. In fact, after just one alcoholic beverage, your fat burning is decreased by 73 percent.

    See you at our classes!

    How To Keep Your Knees Healthy

    One of the biggest problems with barre workouts is knee pain. Not only does this over-hyped fitness fad often masquerade as a “ballerina” workout when it has nothing to do with real ballet technique, but many barre classes include movements that pay zero attention to form. Many of my clients often need help after experiencing injuries from doing popular barre or “ballet-inspired” workouts. After all it's not all gold what shines:) Ballet techniques, to create perfectly fit body, have been developed and perfected for centuries, hence give very different results.


    While barre workouts promise a “dancer” or “ballerina” body, many of those sculpting micromovements rely on body positions that are extremely stressful on the knees. Few barre instructors are knowledgeable about the principles of alignment that maximize the effects of the exercises while also keeping your joints safe. 

    Ballet technique, on the other hand, teaches proper alignment and use of the knees. And if there is one joint you really want to protect and preserve, it’s your knees!

    Here are ballet principles you can use to keep your knees safe during any workout:


    • Use your core every time you bend the knees. Hugging in the abdominals as you bend and straighten the legs supports the weight of your torso and helps maintain good posture as you move, which is critical to taking stress off the knees.


    • Always bend your knees over your toes. Aligning knees over toes keeps the hip and ankle joints functioning optimally, prevents pronation (where the knees and arches of the feet collapse inward), and greatly reduces the chance of strain on the joints.


    • Avoid bending the knees on raised heels for long periods of time. The consequence over time is often patellar tendonitis and chronic knee pain. 


    In ballet, although we move through bending and straightening the knees on raised heels, we never hold this position (especially not on one leg) for more than a second or two. For anyone who does not have dance training or significant understanding of anatomy and kinesiology, it’s just downright dangerous! Without proper form and the strength to maintain it, many people compensate by grabbing up in other muscles, especially the back and hips. It’s far healthier for your knees and overall fitness to lower the heels and do these movements with the full foot on the floor.

    • The most effective way to protect your knees in any circumstance:
      1. Drop your heels to the ground.
      2. Keep knees over toes.
      3. Hug in your core.
      4. Maintain a long, straight spine (even if the spine is tilted forward).

    You may not feel the same amount of burn in your quads, but that’s okay! A true dancer’s body focuses much more on tone and strength at the backs of the legs to create that lengthened, streamlined look. The above principles engage core, hamstrings, and quads to create more balanced muscle development AND you won’t be putting your knees at risk!

    The way to get that all coveted try our Ballet Body Sculpture classes that have developed based on my own personal experience as a principle ballerina, working along the side with the Olympic School Sport doctors.

    Don’t settle for imitations, hacks, and wanna-be workouts! Ballet technique is the original, the authentic, and still the very best barre regime! Looking forward to seeing you by the barre!


    6 Ways To Recover Faster After Exercise

    Recovery after exercise is essential to muscle and tissue repair and strength building. There are as many methods of recovery and the following are some of the most commonly recommended by the experts.



    1. Replace Fluids

    You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.



    2. Eat Properly

    After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.



    3. Stretch

    After a workout, consider gentle stretching. This is a simple and fast way to help your muscles recover. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body, this helps the muscles repair and refuel faster.



    4. Rest & Get a Quality Sleep

    Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.


    5. Use ice or contrast water therapy

    The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time. The benefits of contrast water therapy is reducing delayed onset muscle soreness.


    6. Use Visualization, Imagery and Meditation

    Adding a mental practice to all workout programs is a a huge benefit. Spending time practicing mental rehearsal can help process a calm, clear attitude and reduce anxiety, stress and reactivity. Getting familiar with how your mind works a wonderful way to recover both mentally and physically. 

    Looking forward to seeing you at our classes for more fun workouts!

    Common Food Combinations You’d Better Avoid

    We all know that our health greatly depends on the food we choose to eat. That is why it has to be not only tasty but also good for our bodies. However, sometimes the wrong combinations of ingredients can undermine all the healthiness you were trying to achieve!

    8. Cocoa + milk


    Cocoa is rich in oxalic acid, which blocks calcium absorption. When combined with calcium, this acid contributes to the formation of oxalate crystals, which are bad for your kidneys in excessive amounts. Of course, one cup of hot chocolate a week won’t hurt you, but be careful with it, especially if you have kidney problems.

    • Tip: Fats facilitate oxalate absorption, so if you are prone to kidney stones, make cocoa with skim milk or, even better, coconut milk


    7. Salad + lemon or vinegar dressing


    Many vitamins and other valuable nutrients (like carotenoids) that are found in veggies and greens require fats for proper absorption. Whenever we dress our salads with lemon or vinegar only, we deprive ourselves of a great deal of healthy food elements.

    • Tip: If you are not a fan of vegetable oils (even though they are so amazing, helping us stay young and pretty), you might consider adding other high-fat products to your salad — an avocado, olives, or some nuts.


    6. Cheese pasta + tomatoes


    The starchy carbs that pasta is so rich in start to digest right in our mouths. This is done with the help of a special ferment, ptyalin, that is found in our saliva. Tomatoes, on the other hand, contain acids (malic, oxalic, citric), which, even in small amounts, break this ferment down. This leads to the hindering of starch digestion. The proteins found in cheese can also worsen this situation.

    • Tip: Nonacidic fresh or baked veggies and greens (such as basil) can be a great addition to your pasta!


    5. Eggs + bacon


    This combo we all love so much is rich in protein, and scientists believe that this is not so good for our health. Our body spends a lot of energy on digesting such products. That’s why, having had eggs and bacon for breakfast, we deprive ourselves of the energy we need so much at the start of the day.

    • Tip: Substitute bacon with tomatoes. The antioxidant selenium, found in eggs, is better digested with the acids brought by tomatoes. And the lycopene in tomatoes has better health effects for you when it’s combined with the vitamin E from the egg yolk.


    4. Bran + milk


    The phytic acid found in bran forms insoluble compounds when it’s combined with calcium and magnesium. It also makes these minerals inaccessible for your body. This acid is also found in wheat grits and oatmeal but in smaller amounts. That is why it’s not recommended to combine these products with milk too often. Moreover, scientists advise you to drink milk separately, 1-1.5 hours after your meal.

    • Tip: Boil bran beforehand because heat treatment breaks down phytic acid.


    3. Cereal + orange juice


    Cereal combined with orange juice, especially in the morning, won’t bring you the boost of energy you expect but may cause discomfort and heaviness in your stomach. The acids in orange juice drastically lower the activity of the enzyme that is responsible for breaking down carbohydrates. For this same reason, it’s not recommended to combine grains with any other sour fruits or berries.

    • Tip: It’s better to have your glass of orange or other fruit juice an hour after your meal.


    2. Wheat bread + jam


    Refined wheat flour combined with sweets is a double dose of fast carbs that cause a rapid glucose surge. It will provide you with a boost of energy for just a short time, followed by exhaustion and bad moods. Another argument against this combination is unrest in your bowels, caused by the alliance of yeast-fermented dough and sugar. It’s usually not recommended to have wheat bread with jam on an empty stomach.

    • Tip: Substitute wheat bread with whole wheat bread, especially if it’s non-yeasted. You’re even better off trading jam for honey, since it doesn’t cause bowel unrest and is generally a healthier product.


    1. Fruit juice or water


    We are used to believing that drinking juice is good for our health. However, processed juice contains a lot of sugar: one glass contains about 2 tablespoons of refined sugar. On the other hand, fresh juice is not as useful as it might seem. It doesn’t contain fiber, but it’s still rich in carbs. In order to lose weight faster, it’s better to substitute all your sweet drinks with pure water.


    Keep healthy! Looking forward to seeing you at our classes!


    Top 9 Health Benefits of Ballet

    Do you know what all top athletes, football, rugby players, ice skaters, gymnasts, dancers and top models have in common? They use ballet-based workouts to enhance their performance.

    Ballet is about developing skills through dedication and perseverance. Although an athletic background helps, you don’t have to be a pro at dancing to enjoy the pros of ballet. Not convinced? Here are the top 9 from health and fitness benefits of ballet:



    Better posture

    Ballet helps you achieve postural alignment. Each movement requires an alertness of how you carry yourself from one stance to the other. Elegant forms such as the Port de Bras corrects sloppy posture by pulling your shoulders back and elongating your neck.


    Boosts confidence

    Anyone can do ballet. It begins with the innate desire to pursue ballet and setting achievable goals along the way. A study found that ballet training increased the diversity of subjects’ foot configuration. However, an experienced and amateur met comparable levels of postural control and stance difficulty. You will be amazed with yourself when you complete a posture that used to intimidate you.


    Improves flexibility

    Flexibility is not a prerequisite for ballet; you gain it through practice. Since ballet involves static and dynamic stretching, doing both will contribute to your overall flexibility. 



    Builds muscle and agility

    Believe it or not, ballet is a combination of pilates and endurance training. It also entails breath coordination throughout your dance sequence. Doing pliés, ballet jumps, pirouettes and spins uses your own body weight to strengthen your core and lower body. As you continue to practice more, you’ll maintain the integrity of precise movements and your motor skills

    Burns calories

    Your body weight affects the amount of calories burned in a 90-minute session. A person weighing over 120 pounds can burn about 200 calories or more in just 30 minutes, which is approximately 600 calories per session.


    Improves sensorimotor performance

    The ability to balance yourself and react to external stimuli is indicative of how tuned your sensorimotor skills are. Participating in a ballet or dance program enhances these skills by engaging both hemispheres of the brain for coordinated learning.



    Sharpens cognitive function

    Similar to learning a new sport, becoming proficient in ballet challenges your brain to synchronize your form with the expectations. A meta-analysis found that ballet and other dance interventions were useful measures to limit age-related mental impairment such as dementia.


    Relieves stress

    Ballet should be about having fun and training your body to achieve forms you didn’t know were possible. Get a few chuckles out of your dance mistakes and focus on improving what you can instead of worrying about external issues you can’t change.


    Builds social connections

    Joining a ballet class and interacting with your group promotes a healthier life. It’s a great opportunity to make friends as you learn and grow together from new experiences. Building strong relationships lowers the risk of cardiovascular disease and illness associate with it.

    Looking forward to seeing you at our classes!


    Often when I’m out and about, people suggest I must spend a lot of time in the gym... simply because that’s the default setting for losing weight and getting fit in most people’s reality. They don’t look outside of what they’re fed by general social trends and thus their thinking is incredibly restricted... so when I tell them I haven’t been to a gym for over twenty years, never lift weights and my diet consists of copious amounts of chocolate and alcohol, they look at best — befuddled, because my look doesn’t match the behaviour.

    When I’m working with a professional athelete to gain more performance, the majority of the time I’m working with their minds —what they think is and isn’t possible. It’s the same for all of us, we navigate life on the basis of what we think we know, what we’ve been fed by a society based around a negatively competitive environment within a commercial dog eat dog world. What we’re told is all for money making or saving reasons, and not ours.


    Unfortunately, we’re all part of the global brainwashing that’s been going on for far longer than my first realisation that I was about as ignorant as a worm in the earth — to what my body, mind and humanity were capable of. Since then, I’ve found myself further on the outskirts of society, with thinking that was not just out of the box, but over the hills and far, far away. The trouble is, you look back to where you once were, where the herd is grazing — oblivious they are on their way to the slaughter house, and feel you have to save a few reluctant souls.

    Save them from what? - you may ask, and that’s the ignorance of the herd mentality  talking in you . Save them from what’s embedded in their minds — a self defeating settling mechanism, and an environment that programs them to not think to benefit the few.


    For some of you, you may be aware I run a blog called the and a initiative called the We teach health, wealth and wisdom to advanced levels within a trainer trainers facility, where people can be fully or part funded to increase their levels of consiouness, awareness and authentic identity — so they can give up work and make more money than they ever imagined before —helping others rather than working for a corporation that’s only interested in profit for the share  holders. In the Human Blockchain, everyone is a stakeholder and gets an equal share of the profits. It’s the future of all company structures as there are no bosses, just a fully autonymous blockchain platform of collaboration. The division of corporations and customers will be a thing of the past, as the people will become part of fully antonymous systems leading to higher levels of awareness and social responsibility.

    So what has this got to do with you, ballet or fitness? Well, it’s an example of how we do what’s only within our reality and stick with adopted process driven thought —defending our own ignorance to a point of self destruction. You see, there is a global epidemic of obesity and mental degradation going on, one that affects you directly, because of the causes. Humanity has actually dropped 14 IQ points over the past —the difference between normality and cognitive impairment, which makes some people wonder what exactly is going into our food, cosmetics, air, and water, and the truth is very disturbing. 

    (However when it comes to thinking quicker and keeping the brain in shape, you may be surprised to know that it’s physical exercise and talking to strangers will work you out mentally, far more than reading a book ever will. )

    I guess I’m on the front line of the reduction of our intelligence, as I see it all the time  in my travels around the world; symptoms that are very obvious to see, and mostly within the top 10% of the world. The major problem is a decline in empathetic intelligence EQ, physical Intelligence PQ, and spiritual intelligence SQ. Free thinking and creative thought is on the decline as people become affected by some very worrying influences going on with our bodies and brains. I’ve compiled a free training that will give you an insight into this information, that has certainly changed the way I approach food and fitness; it’s not for the herd, but if you’ve a mind to see what’s over the hills and use the information to help yourself, your family and you friends, then it’s a must for you to watch and share.

    But be warned, it's fairly intensive and I can't shorten it, especially in the second part, which means it will only resonate with 1% of the population who are interested in human development and their futures.

    Human BlocKchain Free Training

    How to Set Your Mind to Improve Your Fitness Levels - Part III - Subservient Thought

    To create the mental and physical well-being we would all like to enjoy throughout our lives, we firstly have to face the negative conditioning we all face from birth.

    Put simply, our minds and our bodies are not our own, until that is — we lay claim to them through the development of an authentic identity, and thus create the opportunity to manifest whatever it is we want.

    It sounds rather silly to say we don’t own ourselves, but when we are subservient to addictions, process dominated thought, and negative social conformity, we are only ever going to be passengers — or worse still victims — in a vehicle that was originally given to us so we can develop our potential, but has be directed away from this path since day one.

    So to look at subservience, let’s start with weight loss and fitness. If you take a wander down to McDonald’s, and find a few over weight individuals munching through a Big Mac, fries and a nice sugary shake, would you say they are in control of their body or is it the other way round — are they addicts and Ronald McDonald is their pusher?


    Sugar is more addictive than cocaine, and controls the behaviour of millions of people legally, but this is just one aspect of how our bodies and the corresponding thoughts serve the need of an unconscious host, controlled from deep in the subconscious by a conditioned mind.

    The mind loves habit, and these days it’s not all that good at deciding what is of benefit and what isn’t, because society tends to corrupt our thinking from the day we are born; by layers upon layers of mis-information and dis-information, that generally are there to make a corporation money out of more customers, regardless of their welfare as an individual’s.

    This may sound a little deep or even conspiracy led thought, but if you want free thought and a body to match that is not governed by its adopted addictive needs, then you have to ask yourself and society some rather serious and deep questions — and then step back and see who is kidding who, and more importantly, are you kidding yourself without ever knowing you are.

    One area I’m touching on here is heuristic thought patterns. These are patterns of thought that make it easier for you to navigate life, but are also ways to influence your thinking without you knowing. For example, an anchored heuristic pattern:

    Let’s say I have a large glass jar of sweets and ask you to guess a number more or less than a thousand in the jar. You may say 950, you may say 1100, but either way your guess is likely to be close to the suggestion of 1000, even if in fact there were only 200 sweets. In effect I’ve paced your thinking towards a certain conclusion. This is called an anchored heuristic pattern, and you will find this sort of suggestion in Marketing and politics.. in fact everywhere someone wants you to believe in a certain train of thought that will always benefit them — but often not you.

    Free thought is not something 99% of people enjoy, for their decisions are made for them — at work, in the supermarket, on the TV, everywhere. We all think we have free thought, but when you get right down to it, we are born into a society that conditions our minds from day one, to conform and desire certain things in order to be normal. Unfortunately, we live in a world where normality is incredably corrupt, and we are fed a host of lies and disinformation that ends up with many people unhappy in their lives, their bodies and their minds.

    So unless we spend a little time decoding reality, we will always be subservient to the wishes of those who would look at us as consumer, a voter, or a member of the congregation, but not a unique individual with limitless potential.


    Ballet is a discipline, and like all physical professions it takes a mindset that seeks a high level of focus to achieve, aesthetically as well as artistically. This is why as a fitness program it is not as some think — just a dance class to pass an hour or two, and one that rarely achieves results. On the contrary, given the right teacher the results are very dramatic, as the level of body awareness, aesthetic understanding and detail focus, creates great long lasting results.

    As someone who suffered a bad back for many years — without any solution from doctors, osteopaths, or physiotherapists, I was amazed to find my ills solved within a matter of days by my pro-ballet dancer partner Asta. It was my naivety that was at fault and my ignorance of just how specialised this discipline is. But with a little insight, it doesn’t take too much thinking to realise that a pro-ballet dancer has to spend eight hours a day training in a very competitive environment to dance effectively for the best part of an hour or two on stage. Thus the awareness of what works and what doesn’t work when it comes to achieving mentally and physically, is possibly at its peak within this field.

    Personally, I work in the area of mental management with athletes and CEOs around the world, helping them develop an authentic core identity on which to build success. It all starts with mindset, and mindset is what makes a good ballet dancer a great performer. It’s that symbiotic awareness, combined with a connection with the audience.

    This is also what makes us better human beings. It’s our ability to be mentally connected with our internal physical and mental world, and the outer world of our social interactions. The better we feel mentality and physically — and the better we understand the world we live in, the more we will be able to respect who we really are and value the gift of the vehicle of our mind and body, without corrupting the greatest gift we will ever receive — our limitless potential.


    You are what you eat and you are what you think. So if you want to be all you can be, forget what society tells you is the perfect form, just value yourself and make the choices that honour and love your mind and body as they are — for they are perfect; it’s just the way we are twisted by those who see us as generators of wealth rather than limitless potential, that ends up with us not doing the right things to maintain our mental health and physical vitality.

    It’s not our fault we don’t know what we don’t know, but it becomes our responsibility to change our direction and the way we live, when a little insight comes knocking on the door. My back is the better for it, and my physic at the age of 56 is considerably better for looking at fitness from a pro ballet dancers perspective rather than the conventional fitness and dieting mainstream. Flexibility, posture, technique, strength, stamina, and mindset are the pillars of advanced fitness and well being, and the more we learn the more we gain.


    Can Dance & Ballet Make You a Better Athlete?

    Dancing Ballet is fun, but the mind-body benefits also translate into greater fitness gains.


    It makes you more aware of your own body, which translates to the way you analyze and approach all your activities.

    "Dancing has made it a lot easier for me to pick up tennis and skiing," says Katia Pryce, founder and creator of DanceBody. "My balance and lower-body strength are insanely good because of dancing, which is important in skiing." As for tennis: "I'm so aerobically conditioned in terms of lateral movement that getting to the ball is the easy part.... The hard part is hitting it correctly!"

    Dance experts say you can reap similar benefits even if you're not a pro. Here's how even the occasional class can make you a better athlete.


    The Physical Perks

    Stronger feet: "Across the board, ballet and dancing helps make your feet stronger," says Alberto Ortiz, founder of Work Train Fight. "Our feet are the foundation of pretty much all of our movement." Regardless of your sport of choice, having strong feet—that you can balance on—is an asset.

    Better endurance: from a cardiovascular standpoint, dancing ballet is superior because of the high aerobic component, for some people, it may be easier to work harder for longer while dancing. When you're dancing, your mind is distracted and you're enjoying the movement; you're not thinking about how fast your heart is beating, whereas on a treadmill you're likely counting down minutes. In a ballet or dance class, you can forget that you're working out for an hour or more, but that consistent cardio really makes a difference over time.

    Flexibility: You probably could have guessed this one, but it's important. Flexibility earned from dancing or exercising ballet helps to achieve great results in other types of fitness activities. It will also prevent any potential injuries and balance the muscular structure. 

    Body awareness and coordination: Ballet and dance strengthens your mind-body connection. "Learning how to isolate certain parts of your body and understanding your center of gravity are two huge benefits that translate into your athletic performance," Ortiz says. Boyd agrees, noting that "there are big, intricate movements in dance, and your brain is processing those and helping you execute them. You're aware of where you want your body to go, and how you want it to move. Over time, you find yourself thinking less and just getting after it! Catching on to activities or workouts with patterns, rhythm, or beats will come a bit easier for dancers." 


    How Dance Helps You Get Your Head In the Game


    Confidence: "I've met people who declared they'd 'never dance,' but then gave it a shot, and now they're hooked," says Pryce. Confidence plays a role not only in feeling good about yourself and your body, but also your willingness to try new things or pursue physical goals—like finally hitting that PR you've been after.

    Social connection: "Expect to meet and connect with the people around you," Pryce says. "Dancing is a communal sport. Our ancestors did it as a way to bond and celebrate, so we are hardwired to want connection through this type of movement." When you think about it that way, it's pretty tough to not want to at least try it out. "Like attracts like, and the people coming to these classes crave connection and companionship, not just a solo treadmill experience." Fit friends are likely to keep you coming back for more, so don't discount the power of the new gym buddies you might find through dance.

    Awareness of your surroundings: "In the boxing ring, I'm always preaching the importance of knowing where you are—if you know moving to your left will make you run into the corner and get stuck, then move to your right instead," Ortiz says. "In salsa, even though you're super focused on your partner, you also need to make sure you are aware of your space; running into a bar or other dancers never feels good." The ability to read your surroundings quickly can benefit you in pretty much any sport, from running to cycling and even weightlifting in a crowded gym.

    So what are you waiting for? Try our Ballet Body Sculpture classes and start advancing your fitness life:


    Perfect Ballet Body Smoothies

    We all love a nice smoothie to keep our energy levels going. Here is our Ballet Body Sculpture guaranteed method of creating a perfectly balanced smoothie every time. Select one item from each of the four categories and whizz.



    Almond milk | oat milk | coconut milk | water | iced green tea


    2tbsp frozen berries | 1 pear | 2 plums | 1 nectarine /apple/peach


    30g cashews/almonds | 1tbsp chia seeds | 1tbsp nut butter | 1tbsp sunflower or pumpkin seeds


    1⁄2 avocado | handful spinach/kale I 2 inches cucumber | handful lettuce/rocket


    A yummy example – Blueberry Blast: 

    200 mls almond milk, a handful of frozen blueberries, 30g cashews and 1⁄2 avocado.


    Keep healthy! See you at our classes!

    How to Set Your Mind to Improve Your Fitness Levels - Part II

    Moving on from the first blog on the mind-body connection — and how the development of your conscious awareness of self affects your physiology, health and general happiness, I thought in this blog we’d dive right down deep into getting you to understand just how powerful your thoughts are, when it comes to any kind of fitness.

    As a starting point, let’s look at movement and what it does for us. We know the mind responds to sport very well, increasing cognitive function, more so than reading a book or playing mind games. We also know that verbal communication with someone we don’t know, has a proven positive neurological benefit. So combining the two is good for maintaining and developing cognative wellbeing.

    Many people don’t want to think about their mind, or any part of their identity, as it is wrapped up with a general fear of psychology, almost like knowing one’s self is like unravelling who we really are. Thus — ‘ignorance is bliss’ is the preferred option so the level of awareness we have on a day to day basis is very low. Awareness is not our educational ability or our ability to process logically, which is left brain dominant, it’s a higher level of thought moving towards creativity, connectivity, intuition, and empathetic understanding.

    When it comes to ballet or figure skating, you can identify dancers that are left-brain dominant, for whilst they are technically proficient, they lack the creative spark and ability to connect with the audience on an emotional and energetic level. This is the difference between a good dancer and a great dancer. Without being too bias , this is what I saw in Asta when I first met her, in contrast to others I’d seen. Fortunately, I’ve had the opportunity to discover and study the mind of a premier ballerina and find out what exactly is the difference between an average person and a pro athlete. No that does not mean I’ve looked at Asta like a lab rat, but with an objective mind.

    The first time I saw her perform on the West End stage, I was taken by the grace of moment she had, as were those who were sitting around me, who had been following her career. Her long legs were a great asset, but is was her absolute focus and immersion into the part she was playing that was transmitted. As with any good actor, she was not just playing a role, she was Sleeping Beauty, and the audience believed she was.

    When it comes to getting what we want in life, we can learn a lot from successful people — or those who reach the top of their game. It’s easy to be jealous and envy high achievers, but the truth is they have just found their purpose in life and it is their passion, where as most of us never do. These are the two fundamentals of their success; as having a purpose or a destiny if you like pulls you forward, and combining it with passion energises you.

    Most people have not found their purpose, thus they lack direction and certainly lack energy, however by being around people who have the two P’s we can feed off their positivity and learn from it. The alternative is to just live in a mediocre world where our true potential is denied to us — by us — or rather the limits of our thinking, not by anyone else.

    Of course we have to be realistic in certain ways... when I wanted to be a singer years ago when I left school, unfortunately no one came forward to say I sounded like a cat being strangled. I believed in something that was not going to be physically possible, as my vocal cords weren’t set up that way and my ear was unrealistic — and we have to be a realist, but that does not mean making excuses. Many people who are over-weight say they can’t help it or they are big boned, but the truth is they are just deceiving themselves. The challenge is the first mental step, the first hurdle of making a choice and sticking by it to change your life and be a better version of yourself, after life has sent you the other way.

    Then the question is —why should you work on your body or your mind for that matter, what difference does it really make. Well, putting well-being, quality of life aside for a moment, just having the prospect of a longer life and being happier is a good start. But as physical and mental decline is all so drawn out across the years, we tend to want to hide, make excuses and use distractions to take our minds off what we could be and should be doing, to maintain the vehicle that is our body and mind.

    Let’s be truthful, most people don’t care what they put in their bodies in the form of food, or in their minds in the form of thought. Both create chemicals in the body and the mind, and both affect our emotional states, and have long term repercussions on our ability to deal with the health issues we face. Just eating what seems healthy food isn’t enough, as even the spinach we buy at the local supermarket has been found to have 27 pesticides on it. What we need to do is fire up the metabolism so it can burn off anything, so nothing stays in too long to leach into our bodies.

    Being physically fit means making the right choices, and often they are hard choices to start, as being lazy is something we can all enjoy — just so-long as it doesn’t become habit, as the mind loves habit. Creating positive and progressive habits are essential to achieving success in whatever we do, but it’s also remembering that success isn’t just a destination, success comes as an amalgamation of successful days, where successful choices outweighed the poor ones.

    To be a professional dancer requires high levels of commitment and dedication, but also a high level of natural talent; however this is not to say we cannot strive to be better at what we do as everyday people. When it comes to consciousness, over the years I’ve researched exactly how we can develop higher levels of awareness and creativity through challenging the internal adopted beliefs we suffer as well as changing our environment. Both of them are equally important, as you have to change both inside and outside to see real progressive and permanent change.

    To understand yourself, is the first step to becoming who you can be in life, because once you know how you mind and body work, and why you work the way you do, you can then understand others better. You can understand life better, and know what you are here for. To some that may sound a bit spiritual, and that is exactly what it is. For those who just inhabit a mind and a body and think they are the vehicle, then they are denied the true experience life really is. They think they are the experience. But it is your higher self that is the observer of life through the vehicle of your mind and body, and the better condition you keep them in — the better your life experience.

    If you bought a nice new Audi or BMW, would you let it go to rot, or service it to keep it in good condition for your journey. After all, your life depends on the condition of your vehicle whenever you travel.

    It’s exactly the same with your body and your mind. Look after them and they will look after you, and if you don’t know where your going in life — get a sat nav, in life it’s called a good coach or trainer, one who knows the way and will get you where you want to go very quickly and effectively.

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