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 


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.

7 Day Ballet Body Sculpture Spring Booster

Spring is finally here, bringing a better weather and more motivation to achieve the results for the summer time! Most you may think that to get good results you need to spend many hours exercising, but the key is not the length of time of the workout but your consistency. So even if you spend 20-30min a day working out, but do it every day, you will achieve considerably better results than trying to wear your body out in one go, experiencing a lot of sore muscles next day and loosing the interest to exercise, which often leads to digression. 


Here's a short Ballet Body Sculpture online program to kick your spring body off! :)


Day 1.

Ballet Body Sculpture – Posture Alignment Class

An elegant workout designed to define your upper body, align graceful posture, strengthen your back and arm muscles. Low impact, artistic exercises, gaining fast coming results.
Length: Approx. 12min


Day 2.

Ballet Body Sculpture - Pro-Ballerina Legs

These ultra sculpting leg exercise sequences are exclusively designed to give you strong, lean ballerina legs in the fastest time possible. Perfect if you are looking to define & style with a lower body workout, sculpting and toning your perfect pro ballerina legs and bottom.
Length : Approx.: 20min


Day 3.

BBS Slim Fit - Perfect Sides & Core!

A short and condensed workout to effectively define your sides, waistline and stretch the core muscles. Develop balance and core stability with our ballet inspired conditioning exercises, work the entire core with focus on the deep abdominals and obliques. Take inches off your waist and realign your posture.
Length : Approx.: 11min

BBS  Slimfit -Perfect Abs Quick!

Enjoy exercising unique Ballet Body Sculpture series of toning, twisting, stretching and lengthening movements followed by motivating music & guidance. An effective workout if you have a little time to tighten your stomach and refine abdominal muscles!
Length : Approx.: 11min


Day 4.

BBS Perfectly Toned Arms and Back Part I

Sculpt a dancer's posture, tone the arms as well as define your back muscles! Short and effective workout focused to improve your upper body, stretch the shoulders & slim the arms.
Length: Approx 12min


Ballet Body Sculpture  - Stretch, Flex & Relax

This Ballet Body Sculpture class is designed to release and stretch, conditioning your body and mind in order to keep muscles and joints supple, helping you to improve and realign posture so you can exercise more efficiently with better form and keep your body injury free.
Length : Approx. 15min


Day 5.

BBS - Perfectly Refined Abs & Gluts II!

Ballet based sequences professionally designed to activate, strengthen your core muscles & gluts. Lengthen and define your abs, tighten the obliques, lift & shape your gluts, while raising your heart rate to burn any extras. Sleek & shape your perfect lines to see great results fast! 
Length: Approx. 30min


Day 6.

BBS - Ballet Barre Blast!

Create beautiful ballerina legs, sculpt the waistline and align your posture with Ballet Body Sculpture - Ballet Barre Blast! Enjoy exercising by the barre with fun music and get some effective results for your body lines!

Length : Approx. 24min


Day 7.

BBS - Quick Bottom Lifting & Thigh Sculpting Workout

Challenging mat exercises designed to lift, sculpt & shape your gluts & thighs. This quick power workout focuses on shaping the lower body, while strengthening muscles in the bottom, legs, thighs and core. Use it by itself or with other Ballet Body Sculpture workout classes for the best results. Ballet or dance experience not required. 
Length : Approx.15 min.


Ballet Body Sculpture Active Stretch

Unique active stretching techniques to develop log, sleek and supple muscles, flexible joins and releasing tensions. Isolate & activate hidden areas to elevate your flexibility to a new level.
Length: Approx. 20min


Enjoy workout out your perfect Spring Body! Any questions, please feel free to contact us:

How to Set Your Mind to Improve Your Fitness Levels

One of the biggest parts of developing your fitness levels especially in ballet, is mindset.

Fortunately my co director Kern, is one of the most advanced individuals I have ever met when it comes to the subject of the psychology of motivation and success, having worked with professional professionals athletes as well as society’s higher achievers.

Kern is a researcher and developer at heart, hence why the information and techniques he creates are generally far beyond other coaches in the personal development field. Over the years he’s helped me transition from professional ballet dancers into two more successful careers and of course the success of Ballet Body Sculpture.

When I’m working with my private clients motivating and inspiring them to reach higher levels of fitness, the coaching training he has given me is invaluable as is the business and sales training. So I though it would be a good idea to get Kern to run a blog post to give the Ballet Body Sculpture audience so tips on how to combine fitness and mentality to achieve better results.


So here’s the first blog post from Kern:


When I’m out with Asta, simply by association and physic, I’m often mistaken for a dancer. Maybe it’s also the long hair and cloths that tend to steer people to thinking I’ve had a background in that direction. In truth, I’m your typical male who can’t dance, won’t dance, and looks rather strange in a too too.

The truth is I approach fitness in a completely different way to most people, with a considerable amount of body mechanics knowledge — coming from ten great years as the partner of a very, very good dancer — of course — Asta.

I first met Asta when she was a principle performing in the famous West End theatres of London, and the first time I saw her dance was the lead in Sleeping Beauty. I cannot tell you how inspired and touched I was watching her dance, and of course when a guy in tights tried to seduce her on the bed when she was sleeping, I didn’t feel a pang of jealousy at all. It was art, and he was gay.


From that point I learned just how dedicated and talented ballet dancers really are. Six days a week, dedicated beyond belief, and perfectionists. They’re symbiotic connection ... the mind connection with the body is so finely tuned, it’s like a racing driver intouch we every aspect of the car they are driving. They know instinctively when a part of their body is just slightly under-performing. It’s a sensory awareness that develops of over years of practice, like all top athletes. To perform at the highest level in ballet, you have to be at the top of your game, because there are plenty more to take your place, just like Roger Federer at the top of his game.

The money of course— for even a principle ballet dancer can’t be compared. They put themselves through the commitment and the pain —for the love mostly. For the art. So I guess few of us really understand the mindset or the focus it really needs to succeed in this unique world.

Most of us do not have a strong symbiotic connection, we are completely out of tune with our bodies, and generally take them for granted. We may diet or do a little exercise, but our minds for the most part are not focused in the right direction to dedicate out bodies to years of working-out every day to achieve the look we admire in a pro dancer.

None the less, it is surprising just how much we can achieve just by gaining the right mindset, and developing some realistic expectations. If we want to develop a better physique, we usually have to deal with some limiting belief patterns about what we believe about our body and what we think exercise will do. So during these blogs my intention is to work on your mindset, give you some tips, as well as mind and body hacks that will get you where you want to be as quickly as possible.

Some of the information I’m going to share with you is only available to my Mastermind group or those who are training in advance states of awareness on the Human Blockchain. However, Asta has twisted my arm to give her followers something unique, so I hope you enjoy the blogs.

Please feel free to ask any questions you like, if it’s not fitness, diet or ballet related that’s ok, as you may know I write and coach on a diverse range of subjects including female empowerment, relationships and business.

Generally, how we treat our bodies is directly related to how we feel. Some people exercise to feel better, others only exercise when they already feel positive, and many to escape from something. So what’s happing in your life and all around you, has a direct effect on how you are going to approach the fitness subject.

A powerful mindset. Lesson one — being honest with yourself


To achieve what we want in life, we have to develop a mindset that will accomplish our desires. It’s sounds simple, but is it?

This truth is, it’s really as simple as you make it — and this means you have to be honest with yourself. The game is an inner one, whether you are looking to loose weight, tone up or get fit; you have to wrestle with some inner demons, and generally they come down to a poor self-image in many cases, and a lack of belief.

We govern our realities by what we think, which transpires into what we do. Some people prefer not to think, it’s actually a conscious option - an escape, and others are totally governed from deep within the subconscious — victims. People who are obese or grossly overweight tend to be in an unconscious state when it comes to their size. It’s not in their reality to change, it’s just what is. There may be a penny dropping moment, but for many the concept of a change in behaviour is just not in the mind.

The mind is constantly open to addiction and bending the individual’s thinking towards a twisted view of reality, thus their behaviour tends to support thinking that really is to their detriment. Being overweight, or even developing tummy fat is a serious risk to the individual’s health whatever the size. It’s not cool to have if you care about how you look; it’s not cool to have because of the toxins we retain in our bodies; and it’s not cool to have as it puts excess pressure on other organs.

If you want to live longer, you have to get real with yourself— and if you want a dancers body, you have to get real with your vision and take some definitive action.

Given that some peopler think their bodies are special, and not open to the normal dietary or exercise results, let’s start with that. 

We are all made from cells that behave in a certain way, we all have muscle, we all have fat — they both serve a purpose, and their development is governed by behaviour. This means our behaviour across the board programs our metabolism to burn quicker or slower. Strength and staminer is a different subject for the moment, as we are simply sticking with metabolism to start, and the why is simple. If you do exercise and your metabolism is like a slow burning fire, it will hardly make any difference; you’ll get bored of little or no results, and say “that’s just me”.

So, address the metabolism first and your results will be progressive. To do this we need to exercise regularly. This does not mean go at it like the end of the world is coming any day soon ... it might be, but let’s say we’ve only got the rest of your life to get your body into condition. Expectations are important to manage, if you’re thirty, you’ve had a fair few years of progrmmaimg your body one way, so thinking one or two intensive workouts is going to roll ten years back of sustained negative behavioural pattern is a little naive. You have to be realistic.

Approaching your metabolism first, is the way to go if you want to loose weight, and this can be done by changing your behavioural profile across the day. Exercise classes increase your flexibility, stamina and tone muscle, as well as improve posture and poise if it’s ballet related, but if you want to loose weight you need to add to this metabolic retraining across your day

Personally I lost 9kg in 30days with this approach — when I started to pile the pounds on after I hit fifty — and it really is a cool way to maximise gains on top of your classes.

You have to think of your body like a machine. A vehicle you need to take care of by the daily maintence program you give it. Obviously, what you choose to put in the tank as far as food is important, but the human body is a survival mechanism that’s been on the planet for a fair few thousand years — perfecting its system in line with a driver who these days is completely inept at figuring out what’s best for it.

Under all the layers of confusion modern society has laid down on us, we have an intuitive nature that is highly attuned to putting us in peak condition if we let it come to the surface. It’s the same with all aspects of our lives, but we seldom have faith in millions of years of evolution any more, just what it says in the side of a packet — written by people who are in the main just as dulled down in their mindset as we are, but worse still, want to sell us their wares; it’s the blind leading the blind, and unfortunately that leads no where.

So that’s the first lesson in mindset. It’s a beginning and that’s always the best place to start.

7 Reasons for Possible Weight Gain & How to Resolve It

If you feel like you’ve tried absolutely everything — dieting, counting calories, exercising for hours, and following meal schedules and you’re still not quite satisfied with the results, don’t give up just yet. Most likely, the reason why you’re still not losing those few extra pounds is due to something other than your diet and activity levels.


1. Hormonal changes

Throughout a woman’s life, her body goes through hormonal changes as it prepares itself for puberty, pregnancy, giving birth, and menopause. All of these processes influence the metabolism and can sometimes cause weight gain. Although this is perfectly natural for the female body, it can sometimes cause some inconvenience.

Step 1: Gradually increase the amount and the intensity of your physical activity. A few exercises that may be enough for a young woman are not always enough for women who are over 40 years old. You should also try to make your workouts using diverse intensity : try ballet workout, ballet body sculpture body conditioning & stretching, or even outdoor activities as well as swimming. The general rule is that the older you get, the more physical execise you need.

Step 2: Consult a doctor. Medical tests and professional expertise from specialists are absolutely necessary to make sure you know what to expect during a period of hormonal change.


2. Eating too much fruit

Fruit is considered to be a healthy snack. However, it is important to keep in mind that some types of fruit have many calories and contain a lot of sugar, such as glucose, fructose, and sucrose. Consuming too many calories from fruit may be the reason why your extra weight is not disappearing.

Step 1: Substitute sweets such as cake and chocolate with your favorite fruit. The key is to not eat too much fruit.

Step 2: Remember that different types of fruit have different nutritional values. Green apples, along with grapefruit, pomegranates, and pineapples, contain the least amount of calories.


3. Health issues


Weight gain can also be caused by problems with your gastrointestinal tract due to toxins, constipation, polycystic ovaries that influence the production of male hormones, and thyroid malfunctions that slow down the production of hormones.

Step 1: Take note of anything that causes you physical discomfort throughout the day. Examine your body and make a list of things that worry you. 

Step 2: See a doctor as soon as possible. A specialist will analyze your symptoms, determine the cause and will offer a treatment plan.


4. Taking medication

It often happens that the list of possible side effects of certain medications is so long that many people prefer to ignore it altogether. Other people think that the benefits of medication are far more important than their possible side effects. Antidepressants, birth control pills, antihistamines, antipsychotics, steroids, beta-blockers that are prescribed to treat certain conditions are examples of medications that often cause people to gain weight.

Step 1: Study the list of possible side effects of every medication before you start taking it. Then pay attention to how you feel after you take the pills.

Step 2: If you suspect that some medication is causing you to gain weight, don’t hesitate to see your doctor and ask him or her to prescribe something different. If you decide to stop taking the pills on your own, or end up finding an alternative, it may actually cause you more harm.


5. Emotional overeating

Despite the fact that the stress is most likely psychological, it can influence your appearance more than you think. Emotional dependence on food can come in very different forms:

  • Rewarding hard work with food
  • Food as a way of satisfying needs that have nothing to do with the food itself. For example, “Chocolate is a great aphrodisiac.”
  • Food as an antidepressant: delicious food gives us positive emotions

Step 1: Try to tell the difference between the types of hunger you’re feeling: is it your stomach that needs the food or is it your head? Most of the time, if you want something very much, and you want a lot of it, it means that it is definitely not your stomach that is hungry.

Step 2: Find a substitution for food. A simple “no” is not enough because sooner or later you won’t be able to resist. It’s important to understand what you really need is to be in a good mood! Go for a walk, take a hot bath, draw, watch a movie, etc. Every time you want to eat when you are anxious, do something fun instead.


6. Stress


Many people think that feeling stressed can cause a reduced appetite and lead to weight loss. In reality, the opposite is also possible. When your body is under stress, it starts producing more cortisol, the hormone that increases your appetite. This is because our body senses that we are stressed and may be in danger and believes that we need to save our energy in order to protect ourselves.

Nowadays, we feel just as stressed about our appearance and our weight as we would’ve felt thousands of years ago about impending danger. But since there is no way to explain this to your body’s defense mechanisms, it’s possible that your weight gain is actually caused by stress.

Step 1: Learn a relaxation method and let yourself rest every day. Do something that makes you feel calm on a regular basis. For example, ballet class could help to relax your mind and take your attention away from the stress or worry.

Step 2: Consult a specialist. It is possible that the real causes of your stress are not evident and a skilful psychologist could result the issue.


7. Lack of sleep

Many studies indicate that there is a connection between gaining weight and lack of sleep. So, according to the research of the American company Mayo Clinic, people who sleep no more than 6 hours a day gain 11 more pounds every year than those who sleep at least 7 hours. A one-hour difference can make a great impact!

Step 1: Change your priorities. We are pretty sure that you can find an extra hour of sleep if you spend less time online, lying on the couch, or watching TV.

Step 2: Stick to a schedule. The later you go to bed, the less efficient your sleep will be.

Do any of the reasons sound familiar?  Let us know and we could help you to take the right direction!

See you at our classes



Truths That Will Change Your Mind About Exercising Ballet

Many people feel intimidated about trying ballet class despite its wonderful fitness benefits. Here’s what you need to know to let your body to shine!


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

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

We’ve all seen images of petite dancers performing athletic feats of startling beauty and skill. And who can forget the perfectionism and cut-throat competitiveness that tormented Natalie Portman in Black Swan? It’s no wonder many people feel intimidated about trying pliés! But the simple truth is that ballet offers AMAZING fitness benefits that will put you in the best shape of your life no matter your age, body type, or experience. The technique is designed to develop strength, tone, flexibility, balance, and grace even if you don’t start out with any!

That unmistakably elegant ballet physique–shapely legs, trim waist, toned back and arms–comes from a formula of ballet barre, stretching, and freestanding exercises that emphasize beautiful posture and correct form in all your movements. Whether you’re 20 or 70, ballet does a body good!

Myth: Barre workouts are ballet.

Truth: The only thing barre workouts and real ballet have in common is the barre itself.

Barre and ballet are two very different practices. In short, barre workouts are about creating tone through contraction; ballet is about developing strength and control through extension. Whereas barre classes use small (non-balletic) movement repetitions to sculpt specific areas of the body, ballet is an entire technique that teaches how to stabilize and control the body through fluid, full-range motion. The core and back engage while extending, bending, and lifting the arms and legs. Because posture and form are central to ballet technique, each exercise engages the entire body.


Other than the barre, there are no props in a ballet class. Instead, gravity and movement texture provide resistance. Whereas barre classes use the barre as one of several props (balls, mats, straps, etc.)  for various exercises, ballet employs the barre as an assist for balance and stability during standing exercises before proceeding to freestanding movements. The goal is to develop strength, control, flexibility, and balance through movements both at and then away from the barre.

The results of these two practices are different as well. At first a barre class may feel more “intense” in terms of muscle fatigue and next-day soreness, but that doesn’t mean that ballet is any less of a workout! Ballet’s emphasis on movement with proper alignment hones beautiful body mechanics. Translation: You carry yourself with greater ease and poise as you get longer, leaner, and stronger. Further translation: your friends wonder what you’re doing that makes you look so fit and fabulous! Ballet not only shapes and tones your body, but it also transforms the way you move by instilling good postural habits that make you look taller, leaner, and more confident!

Myth: I’ll get more fitness out of bootcamp style workouts.

Truth: The more you do ballet, the more ballet “does” you!

Don’t let the stylistic differences between ballet and bootcamp fool you. While aggressive, high-intensity workouts have their place, such go-for-it tactics sometimes neglect the details of good form which can result in injury. Ballet’s emphasis on “placement” (form) means the technique actually gets more intense over time. The first class may leave you wondering if you worked enough, while the third class will have your core, calves, and inner-thighs announcing in no uncertain terms that they feel the burn! Ballet becomes more of a workout over time as you become more familiar and correct in your technique.


Although crunches and jumping jacks at first seem to produce more sweat, ballet dancers are actually among the strongest and most versatile athletes in the world. This is because ballet is about much more than strength. It’s about control. Even NFL players do ballet to help elevate their game! Read this:

If all you want is brawn, ballet won’t get you there. But if you want length, strength, flexibility, balance, control, posture, and coordination, then ballet is the workout for you! And as if a graceful physique were not enough, doing ballet will protect your body from injury and enhance all your activities–even burpees!

Ballet is the original barre workout that will create the most elegant physique possible. And unlike hundreds of years ago when only privileged royals got to experience ballet, this premier practice is more accessible than ever to help you elevate your exercise.

See you at our classes! No previous ballet experience is requiring to join.


Manage Your Body To Improve Your Life

Let's take a look at what things do you do during the day that are shaping your body, either positively or negatively...?

Often we are a little oblivious to just how much we are conditioning our body with how we hold ourselves and move during the day, but every movement we do (or don’t do) will either take us closer to, or further away from our goals. So if you know that one hip is more turned out than the other, or you have a scoliosis to one side, take a few minutes during the day to observe yourself. When you are sitting, do you sit off to the side? Do you always stand on one foot more than the other? Do you always sleep on one side? Do you sink into your most comfortable range, and how does that correspond to your asymmetries? These seemingly simple things can have a huge impact on your body, so especially if you have been struggling with working on a particular area for a while with limited results, identifying the things that you do physically during the day may have a big effect in actually changing how this are of your body feels.

But it’s not only physical...


Take some time during the day to watch people around you. See if you can identify how that person is feeling simply from their body posture. Have you ever noticed that you can tell when someone is really down, or feeling depressed just from the slump of their shoulders? Even when you cannot see a person’s face, their body will normally give away what is going on inside. If someone is having a particularly difficult time, it may be really hard for them to hold a good posture during the day. Rather than work on stretching and strengthening the areas involved, we may need to actually address the deeper issue, that is driving the posture. While you often can’t change an external situation, you may be able to change the way you respond to it, feel about it, in a more empowered way.

It’s also sometimes a little like the Chicken and the Egg...

If you have been holding a certain posture for a long time, it may actually be making you feel a certain way, even though the original reason you were in that position is no longer there. Our bodies remember our habits far too well, and sometime changing how you are physically can have an enormous impact on your psychological state of mind.

I hope that this helps you become more aware of the things that you do that are influencing your body, your life and what you can do about it!

Check out HERE if your would like to improve your your psychological, inner state of mind.

See you by the barre!

Elegant Posture on Heels


So how to develop and maintain elegant posture whilst wearing high heels? If you are on your feet all day, and wearing in heels, what you may not realize is that how you stand and how you carry yourself has a huge affect on your body. If you want to have an elegant neckline, walk long and tall and have endurance for hours in heels, try the following adjustments at the beginning of the day as well as just after lunch.

Stand with your feet hip-width apart. Your hips, knees and ankles should be directly underneath one another in a straight line. Open your shoulders wide, lengthening the spine, feel like you are growing out the top of your head. Lengthen your neck. Wrap your shoulders down your back and engage between the shoulder blades to avoid slouching the shoulders and collapsing them forward. Find a long and natural posture of your spine and release tension from your lower back by lifting and engaging the abdominals, and not just the superficial ones, but the deeper core muscles that are the powerful supporters of your entire body... 


This is how you should stand. Connected to your muscles, supported, opened and lengthened. This will help you project a gorgeous, confident energy. Also, Standing upright means you'll age gracefully too because the effects of gravity will be much less. Never underestimate the power of placement. If you walk, dance and workout with optimal alignment it means you will be engaging in all the right muscles. This builds your muscle memory so that you enjoy an automatically strong, graceful and perfect posture. It also means you can prevent any unwanted injuries. So straighten that spine, level your hips and align your knees. You'll not only feel better, but you will glide gracefully as you perfectly balance in your favorite heels.

See you at our classes!


How To Discover Your Best Fitness Match

Contemporary fitness has become yet another “product” in the beauty and fashion industry. With images and messaging that induce a mixture of desire and insecurity, it’s no wonder that so many people feel anxious about working out! Sadder still, millions of women chase unrealistic results doing fad workouts that come and go like last season’s runway fodder. 

In a sea of lycra and loud music, finding the best fitness “match” can be difficult. There is no “one size fits all” solution. And while any exercise is better than none, being mindful about your workout choices will help you maintain a fit and healthy body over the long haul.

Here are 3 questions to ask yourself when choosing a workout:

  • What do I enjoy doing? 

Fitness ads are often designed to persuade with subtle body-shaming tactics that prey upon insecurity. Beware of what part of a fitness promise you are responding to! Does the activity actually appeal to you, or are you driven by the before and after photos? 

If you’re only interested in results but otherwise indifferent to the method of getting them, think again! Lasting fitness comes from doing work over time. If you don’t enjoy something, chances are you won’t stick with it, making it extremely unlikely you’ll get any significant results (except discouragement). Working out doesn’t feel like “work” when you’re enjoying it, so pick what you actually like to do!

  • Could I do this regularly?

Many workouts pander to the idea of “no pain, no gain”. It’s important to realize that anytime you’re too sore to move the next day you’re also not likely to be working out! By all means, go for physical challenges–just be sure to engage your body responsibly. This means paying attention to form and/or having a knowledgeable instructor who guides your training beyond just barking orders. 

Your body needs to last a lifetime, so it’s important to use it wisely! From a fitness standpoint, it’s far better to engage your muscles regularly and moderately rather than killing yourself with each workout. A kinder, gentler fitness approach can deliver better long-term results because it enables the most important element of all–consistency!

  • How do I feel when I do this? 

It’s important to take physical and emotional stock with any workout. How does your body feel?–beat, energized, lengthened, open, tight, toned, worked?  What about your feelings? Do you feel excited, inspired, bored, anxious, guilty, proud, disappointed, critical, happy, calm? 

Registering the mind-body experience of a workout helps you get in touch with how well it addresses your needs and expectations and can bring focus to your fitness regime. Having a clear picture about what you want and being thoughtful about how your activities align with those objectives ultimately leads to greater satisfaction. The trick is to keep expectations realistic and allow time to see any changes you hope to achieve. 

No matter how much infomercials and fashion mags would have you believe, there’s no magic bullet when it comes to fitness. As a lifelong professional ballerina, I can testify that diligence and consistency are still the best allies for getting and staying in shape. I can also attest to the wonderful versatility of ballet as a fitness practice! Filtering out hype and making choices that feel right for you sets you on a path of sustainable exercise that nourishes you in body, mind and spirit.

See you by the barre! Remember, you don't need previous ballet experience to join our classes!


How To Stay Fit & Healthy During Holiday Season

With Christmas approaching fast it seems that people slowly wind down their fitness routine and with an increase in festive cheer comes lots of food and lots of alcohol. Exercise and healthy eating is often pushed to the back of people’s mind around Christmas time and whilst of course Christmas is an important time for celebrating with family and friends, if you’re worried about keeping fit over Christmas here are some useful tips to help you:

Get your exercise over and done with in the morning:

If you’re the kind of person that likes to exercise in the evening after work, with your time off why don’t you try switching it up and working out in the morning. That way you get your exercise done for the day, your metabolism is kick-started and you don’t have to feel guilty about the huge amounts of food that comes with all of your Christmas festivities. Why not try our short 5-10min online classes to kick start your days?:-)


Nothing beats the clear headed calm that you feel after a great workout, especially when you do not even need to leave your home!

If you get your exercise over and done with in the morning you will avoid remarks from your friends like ‘Oh, come one, why are you exercising? It’s Christmas’…


Stay Active In Other Ways:

Why not try doing some fun outdoor fun and get your friends and family involved in seasonal activities. Try ice skating or going on a long winter walk. It’s important to make the holidays a family affair and planning outside fun is the perfect way to get everyone together having a great time. Even a snowball fight in the garden will burn lots of calories and keep everyone entertained!


Drink lots of water:

Water helps to curb your appetite and keep you hydrated. It’s especially important if you are drinking a lot of alcohol over Christmas. Why not try drinking a litre of water before your big family dinners, that way you’ll feel fuller and won’t be as tempted to overindulge on sweets.

Enjoy yourself:

Don’t stress about putting on a few pounds over the festive season. Spending time with your family and friends comes first during Christmas and it’s the one time of the year where you can truly let your hair down. Anyway, there’s no better time to say the diet starts next year when you only have a few days left of 2017! You’ve got all those New Year’s resolutions to come and when you’re ready to start again, ready to start your fitness journey once more.

I look forward to seeing you at our classes soon!

How The Exercise Can Protect Your Brain - What The Science Says

From preventing heart disease to alleviating depression, the physical and mental benefits of exercise are obvious. But according to a new review of research published in the journal NeuroImage, regular exercise is an excellent way to prevent the brain from shrinking and protect against cognitive decline as we age.


According to lead researcher Joseph Firth, after age 40 even the healthiest brains begin to decline by 5 percent per decade—but because of a chemical called BDNF, exercise can prevent this decline. When we exercise, more BDNF is released in the brain, causing the hippocampus to react and the brain to grow, changing brain volume.

"[The reason the brain declines] is partly due to less BDNF in the brain," says Firth. "Exercise regulates the BDNF and prevents it from deteriorating."

So, what counts as regular exerciseAccording to the CDC, 150 minutes of exercise per week is enough to get the benefits—that's just 20 minutes a day.

So no more excuses! Keep your mind & body healthy with our fun classes!

Need ideas for workouts you can do at home over the holidays? Try our Ballet Body Sculpture Online Classes - See a section for avery need here:




A Simple Secret To Get Your Perfect Body

This yellow, spiny tropical fruit offers more than just a sweet flavor. Pineapple contains a high amount of vitamins and minerals, and it also contains a unique enzyme called bromelain. Researchers have studied the effect of bromelain on health, and bromelain can help lower inflammation in the body. This may be one reason why pineapple has been used for many years in Central and South America as a digestive aid.

Here is a closer look at the health benefits of pineapple.



It will help you lose weight if combined with physical training

The bromelain contained in pineapple stimulates the digestive functions and can help to get rid of cellulitis by speeding up the process of protein digestion.

Pineapple cannot magically dissolve fat. However, if you combine pineapple consumption with physical training and do not exceed the daily norm of calories, it will help you to improve your results.


You will get rid of inflammation

Bromelain appears to help lower inflammation and swelling in some instances, particularly after surgery. Bromelain may also help relieve conditions such as tendonitis, sprains and strains.

It will help to reduce swelling, relieve pain, and heal wounds faster. In addition, bromelain helps your body remove damaged cells.

It is also believed that it can speed up the renewal of connective tissue, and so it is widely used when treating sporting injuries: bruises, blisters, and sprains.



Your heart will become a better shape

The vitamin C contained in pineapple will prevent problems with blood vessels and help to produce collagen inside your bones, cartilage, muscles, and blood vessels.


You will keep the same level of vision

Pineapple contains vitamin A, which helps keep your vision sharp. Beta-carotene strengthens its action. Everyday consumption of pineapples can reduce the risk of macular degeneration.


Your bones will be stronger

The calcium and magnesium contained in pineapple can make your bones stronger. 1 glass of pineapple juice is enough to receive more than 70% of the daily norm of manganese. Therefor manganese has an important role in bone formation.

Manganese is part of an enzyme that is works as a powerful antioxidant in the body. Manganese also activates many enzymes involved with carbohydrate, protein and cholesterol metabolism.


It will prevent a blood stroke

Pineapple contains a lot of potassium, which helps to decrease blood pressure and prevent a blood stroke. It can also help to avoid myocardial infarction by removing deposits inside the blood vessels.



You will be young for longer

There is a lot of manganese inside pineapple, and it protects your body from free radicals. These radicals can ruin your cells and speed up the aging process inside your skin and organs. Manganese also helps to collagen production.


Your digestion system will return to normal

Pineapple pulp, as well as its juice, can help the process of digestion by fighting abdominal distention and constipation. It can also help with ulcerative colitis or stomach ulcers, but only as a supportive remedy and after a doctor’s prescription.

However, since pineapple juice can increase stomach acidity, you have to be very careful if you have gastritis or a gastroduodenal ulcer.



Blood sugar levels will decrease

Pineapple fiber can slow down the speed of sugar digestion, thus decreasing blood sugar levels.

Consuming whole fruits is different than fruit juice because the fruit has natural fibers that delay the absorption of sugar into the blood stream. Therefore, if you are debating between pineapple juice and whole pineapple, choose the whole fruit.


Seems like a perfect fruit! Keep healthy - I look forward to seeing you at our classes!



Ballet For Adults - Tips For Best Practise

So many times I hear the argument: "Ballet - for me? It's far too late, I'm too old" or, "I'm not a professional, I'm not a ballerina." Mostly coming from those who unfortunately like to confine themselves within secure barries of personal limitation, finding every possible excuse for not achieving.

QUESTION - Why not ballet? It's the most advanced form of fitness available, regardless of age or experience. If you like the idea of dancing, singing or playing an instrument, running or exercising – age should not be a limit for any of those activities, and this includes exercising through ballet as an adult.  

Whether you are just looking for a fitness hobby, like to dance, workout effectively or simply looking for a short escape to bring more joy into your life – all are good enough reasons to try something you always wanted to do but never yet managed pursue. 

Your journey into ballet starts today!


A “mature” ballet practice offers a wonderfully effective yet versatile way to be active doing something that brings a sense of beauty to life. And you can inhabit your inner-ballerina at any age! These tips will keep you on the right foot for an adult ballet practice:

1. Honor your body. The body is fluid–it feels a little different each day depending on the weather, nutrition, sleep, activity levels, etc. So it’s important to tune-in and respect how you feel when you move. Learning to pay attention to your physical state is a big first step towards working with your body in a sophisticated and effective, yet compassionate way.


2. Quiet the Critic. All of us have a negative voice inside that judges our efforts and puts us down, often using unrealistic comparisons or expectations to diminish or guilt us. This pesky Critic spews emotional self-sabotage that obstructs our joy and learning.

First, realize the Critic’s only power is the attention you give to it! Go ahead and give your Critic a firm “SHHH!” Let the physical details of ballet technique keep the mind focused while allowing the music to replace that negative inner-voice with something beautiful. 

3. Work “inside out”. In ballet, the “what” is far less important than the “how”. Anybody can stick out their arms and legs out and dance about. But ballet’s loveliness comes from the quality of movement it teaches. Learning that special combination of strength and softness brings graceful elegance to the body and joy to the heart!

Learning how to move gracefully requires bringing mindful attention to parts of your body you may never have thought about before. Rather than looking to see how your technique appears (outside), focus instead on observing how the movements feel (inside). The “inner-sight” you develop by feeling (instead of looking at) your movement promotes focused awareness that allows you to better refine your ballet technique.


4. Start small. Whether you’re 8 or 80, ballet movements should always be done with attention and care. This means respecting your limits and giving yourself time to work up to the full expression of a movement.

It’s best to approach challenging steps progressively. This may mean keeping the legs low or on the floor as you gradually work up the strength or flexibility to do it bigger. It could also mean breaking down a complex step into parts or a beginning/middle/end to better understand and practice the coordination before doing it full-out.

Above all, ENJOY YOURSELF! There is great wisdom and power in doing what interests and delights you! So if your inner-ballerina is calling, go dance with her!

See you in our classes

Source :

Thinking positive & Achieving Your Goals

How we look at life helps to reduce stress levels, boosts self-esteem and even improves health and fitness.  Additional health benefits include lesser rates of depression, improved resistance to the common cold and reduced risk of cardiovascular disease. Positive thinking helps us enjoy life by having a healthy outlook and attitude when life's adversities come our way, so here're a few things you can do to keep negativity away.



Start Your Day Positively

Negative thinkers tend to begin a day thinking something will go wrong. Instead, focus on the aspects of your day that could go right and what you are looking forward to about your day.

Live a Healthy Lifestyle

A lifestyle that emphasizes healthy eating and stress relief helps you to help your mood positively. As we know, exercising a minimum of three times a week equals a more positive mood, where you like to exercise socially in the group classes, or prefer a specialist bespoke private training, or, if you are travelling and having a busy schedule - try our Ballet Body Sculpture online classes to gain the benefits of our unique exercise & ballet classes

Find Positive Friends

Surrounding yourself with positive people can help you find the support and encouragement you need to live a positive life. Connect to our community and know lots of you have made wonderful connections across the globe through our twitterinstagram and Facebook pages. Whether its a coffee and catch up, a group trip to the ballet or a quick chat about your progress before or after class, embrace the beauty of upbeat friends and take heart from each others fortunes.


Do Something You Love

When you find something that makes you happy and continue to practice what you love, you feel uplifted. Whether pursuing a new hobby or creative outlet, try something you have always wanted to do and allow yourself to succeed. Do not think about the negatives or how you could fail. Enjoy the process! Even at the snails pace you are still beating someone slouching on the couch:)

And finally – Practice

We all know ballet is wonderfully challenging and it takes practice which is why we need regular classes to improve (and we all do!) When it comes to positive thinking, practice really does make perfect. The more you reinforce positive thinking, the more likely you are to continue this line of thinking. 

Happy positive thinking and see you by the barre!

Sweet Treats & A Great Sugar-Balancing Snack

Some sweet treats for the season - these white-chocolate peanut-butter energy balls, created by Breakfast Criminals founder Ksenia Avdulova, taste like dessert—but unlike that chocolate-chip cookie you’ve been eyeing at your local bakery, these are completely good for you. With cashews and hemp seeds to make your skin glow, healthy fats to keep you full, and a metabolism-boosting dose of cinnamon, these energy balls come together in less than 5 minutes flat with the help of a Vitamix, the high-powered blender beloved in the wellness world.  


Makes approximately 25 one-inch balls


  • 1½ cups raw cashews

  • ½ cup hemp seeds

  • ½ cup unsalted crunchy peanut butter

  • ½ cup cacao butter

  • ½ cup coconut butter

  • 4 tablespoons maple syrup

  • 1 teaspoon cinnamon

  • ½ teaspoon Himalayan sea salt


  1. Melt cacao butter and coconut butter in a saucepan on low heat until the mixture turns into liquid.

  2. Load all ingredients into a Vitamix.

  3. Blend on medium speed until the dough is consistent, approximately 45 seconds.

  4. Move dough into a large bowl and chill in the refrigerator for 20 to 30 minutes, until it thickens.

  5. Take out the dough and form 1-inch balls. Place in an airtight container and store in the fridge.


See you in our classes

5 Tricks to Lose Weight

Dieting is no easy task. You think the main goal is just to start eating healthy food, but the tricky thing is to adopt new dieting habits. To make the process of losing those extra pounds easier for you, here a few tricks that no one ever told you about.



1. When you’re eating out, always choose the smallest portion available.

Take your time to read the menu. Even if it’s a place where they sell hamburgers and other unhealthy food, choose the smallest portion they have (mini hamburger, junior popcorn, personal pizza, or light salad). According to recent studies, people who don’t order their own main dish tend to eat everything on the table even if they’re already full.

2. Eating alone is better than eating with company.

When you start making changes in your diet you usually want your friends and family to help you along this path. However, it’s scientifically proven that people who eat in a group eat more. This happens because you spend more time at the table and, in addition, while talking and laughing you can’t control how much you have eaten.

It doesn’t mean you should eat alone all the time, but try to bring to the table only what you’re going to eat, your personal portion, so that you can always enjoy good conversation without worrying about the amount you eat.


3. If you’re hungry, smell bananas.

This may sound a little crazy, but it has actually been proven that smelling foods like apples, mint, or banana can fool your brain and make it believe that you’re eating.

A study involving 3,000 volunteers who smelled these foods when they were hungry found that their appetites decreased and the results were soon reflected on the scales. 

4. Blue is your new favorite color.

One recent study has shown that the color blue decreases appetite. So try some changes like decorating your table with a blue tablecloth, blue napkins, blue plates, and glasses.

This is called the psychology of colors, and there are colors that actually stimulate your appetite. But blue will do the opposite for you.


5. Eat in front of a mirror.

You’ll probably say it’s just ridiculous, but scientific facts assure that eating while looking at yourself in the mirror reduces the amount of food you eat to one-third.

Stay healthy! See you by the barre:

Source :

How To Create Dancers Body

Ballet dancers may be blessed with long limbs and gorgeous shoulder lines, but in reality, it is a lot of hard and dedicated work to create this aesthetic. And it’s not only beautiful, it’s functional. It needs to defy gravity, keep strong and retain flexibility. So, here are a few tips to achieving your longest, leanest, strongest body.


Work your body with length.

Your muscles have memory. Are you creating a bulky muscle memory or one that builds length? Working slower and with more control creates lean muscle tissue. Train your body to work with length. Think of growing out the top of the head, extending the limbs from the core centre outwards. Imagine your body expanding in opposite directions. If you create space in the body before a stretch or a movement, you have somewhere to go.

Balance your muscles.

The way our body is designed, we rely on certain muscles. For example, we tend to overuse the quadriceps (at the front of the thigh) for a lot of everyday movements like getting up from sitting. Without being aware, your quads are getting stronger and your hamstrings, weaker. This can lead to issues with the knees, lower back, hips and ankles. Not only for a perfectly balanced body, but also to prevent injury, improve posture and build equal strength, try to activate the weaker muscle groups, so you remain looking younger longer. Target the hamstrings, inner thighs, upper back and triceps. Connect mind to muscle: switch the overpowering muscles off and the weaker muscles on.


Pay attention to your posture.

Modern technology is dictating our posture. The shoulders collapse forward and the neck hangs over our laptops. Be aware of your posture and make little adjustments. Walk with your spine lengthened and straight. Strengthen your upper back to open out your shoulders. You will age gracefully because the effects of gravity on the body will be much less. Keep your stomach muscles puled in and keep the waistline tall. Don't wait for your workout, build strength in your body from the moment you stand on your feet in the morning.

Stretch and release tension

Bulky muscles tend to be tight and overused. Dedicate time to really stretch all the main muscle groups. Be patient, its a little painful, but it's worth it. Stretch not only at the end or after a sweaty run, but also after a specific exercise and just before you go to bed. Before you know it, you're body will be craving a good stretch, you'll catch yourself sitting tall and your muscles will be long and strong without you even realizing.

See you in our classes!

Recipe for Fit & Healthy Living

Creating a manageable, fit and healthy lifestyle can be tricky for some of us, here a some tips & tricks to help you along the way:


The payoff of doing small things that are good for us is twofold. First, addressing our physical health with a glass of water, a walk around the block, an extra hour of sleep, stretching, mild exercise, or meditation–makes us incrementally more prepared, relaxed, alert, etc. At the same time, small acts of self-care accumulate into the habit of “doing well” for you! Over time, showing yourself a little TLC at regular intervals activates a self-reinforcing feedback loop in which feeling good incentivizes more good choices. 


Do you ever “push through” for your kids, your boss, the PTA, or someone else only to find yourself run down, overwhelmed, and irritable? Try asking some simple questions:

  • Did I get enough sleep?
  • When was the last time I had water?
  • When did I last eat and what did I eat?
  • How long have I been sitting?
  • How long have I been staring at a screen?

It’s truly amazing how checking in with the senses to assess fatigue, thirst, hunger, mobility, and and eye strain can uncover meaningful clues to your well-being. Knowing how your body feels also gives you rather accurate information about how to get back to a better state.


Doing things that naturally interest and inspire us makes it easier to come back for more! Time and again, I’ve seen people equate their fitness and diet routines to torture. If you want to stick with a healthy lifestyle, it’s worth assessing your true likes and dislikes. You’ll want to bring the pleasure principle into the equation as much as possible! 

Make diet and exercise choices you can stick with, especially in the beginning. Start with smaller changes, you can always add to your program as you go. It may also help to pair something you love (e.g., listening to music) with something you find less engaging or extra challenging. Rewarding yourself with small positives along the way can help you better acknowledge your progress and build momentum. 

Be especially careful not to get stuck being hard on yourself if you don’t always stick to the plan. Guilt and self-flagellations take a heavy emotional toll that leaves less energy for what really matters. Holding onto feelings of disappointment or failure can cause discouragement that begets more guilt, disappointment, etc.  Break negative loops as early as possible. Take time to acknowledge your upset feelings and then try your best to set them down. Remember, you can ALWAYS begin again! Dropping emotional dead weight and realizing there’s another opportunity already available helps integrate those “bad days” as expected parts of the much bigger picture of your health and well-being.

See you by the barre!


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