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 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.

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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!

www.balletbodysculpture.com

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:

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

 

Source: mindbodygreen.com

 

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.

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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.

 

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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.

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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.

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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!

www.balletbodysculpture.com

 

Source: brightside.me

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!

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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.

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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.

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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

www.balletbodysculpture.com

Source : everydayballet.com

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.

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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.

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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!

www.balletbodysculpture.com

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.  

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Makes approximately 25 one-inch balls

Ingredients

  • 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

Method

  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.

Enjoy!

See you in our classes

www.balletbodysculpture.com

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.

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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.

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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.

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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:

www.balletbodysculpture.com

Source : brightside.me

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.

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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.

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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!

www.balletbodysculpture.com

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:

DEVELOP GOOD HABITS

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. 

LISTEN TO YOUR BODY

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.

LET JOY BE A PART OF YOUR ROUTINE! 

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!

www.balletbodysculpture.com

 

Get a Flat Tummy With This Magical Drink

If you’re still struggling to lose those last few pounds, there’s one thing you may have never considered as a great fat-burning remedy. It’s almost everywhere thanks to its numerous health benefits. No wonder top models, famous athletes, and even world organizations recommend coconut water as a healthy drink.

Here are 8 seriously impressive reasons why you should try drinking coconut water every day!

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1. You lose weight more easily and quickly.

Try to substitute soft drinks and other sugary beverages for coconut water if you’re planning on losing weight and keeping it off for good. It’s a natural low-calorie drink that makes you feel full for longer. Try having a glass of coconut water before a meal — you’ll eat less.

2. Your body stays well hydrated.

Coconut water helps restore energy and maintains the optimal balance of fluid in the body. No wonder it’s widely used among athletes who recommend using coconut water before, during, and after a workout.

3. No more digestion problems.

Due to its high concentration of fiber, coconut water helps prevent indigestion. The World Health Organization even recommends using coconut water to cure diarrheain children.

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4. Blood pressure becomes stable.

Studies show that coconut water has a significant effect on blood pressure, lowering the systolic pressure by 71% and the diastolic pressure by 29%.

5. You get radiant and smooth skin.

Being a great source of antioxidants, coconut water can flush out toxins and provide vital nutrients at the same time. Besides drinking it, you can also try applying it to your face every day. It’ll fight impurities and leave your skin healthy and beautiful.

6. Mood swings and stress will stop bothering you.

Coconut water contains a variety of vitamins. In fact, B-complex vitamins help you reduce stress and prevent mood swings. Magnesium increases the production of serotonin, a deficit of which may cause depression.

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7. You get an all-natural hangover remedy.

If you had a little too much fun last night, try coconut water to bring you back to life. It’s rich in nutrients that can help rehydrate your body and replenish lost vitamins. Coconut water is actually 95% pure water, so it’s the best drink to restore water balance.

8. You can slow down the aging process.

Coconut water is a natural source of cytokinins, plant hormones that work wonders for our health. Not only are they responsible for cell division, giving an anti-aging effect, but they also reduce the risk of age-related diseases, such as cancer and thrombosis.

See you at our classes & workshops!

www.balletbodysculpture.com

Source: brightside.me

 

Try 7 Clean-Eating Recipes for Fall season

We intend to cook gorgeous autumn recipes that make our homes smell like we've been burning a pumpkin spice candle. Here are some clean-eating suggestions that are simple and tasty!

1. Apple Carrot Muffins

Just in time for fall, this apple carrot muffin recipe bakes in the health benefits (we see you, cinnamon, nut milk, and coconut yogurt). Whip up a batch for the next brunch you host or make into a one-bite snack when mid-afternoon hunger strikes.

 

2. Sweet Potato Carpaccio

This is one we bet you've never tried before. Slice sweet potatoes super thinly, then throw them on the grill to create a super-easy vegetarian carpaccio. Seasoned with cilantro, parsley, and red chili pepper, this sweet veggie will up your appetizer game.

 

3. Mint Pomegranate Salad

Pomegranate seeds are like little fall jewels that add crunch and a tart bite to any dish. This salad is no exception. Full of protein-rich ingredients such as almonds and millet (you can also use quinoa if that's what you have in your pantry), this recipe will be one to make when you're looking to impress a crowd or need an awesome solo lunch (because you deserve that too).

 

4. Chai Goodnight Drink

Ice cream is an obvious treat after dinner, but if you’re craving something a little lighter, this date-sweetened chai smoothie will still give you all the feels. Cinnamon, ginger, and pepper give it that fall taste and the perfect balance of sweet and spicy.

 

5. Pumpkin Quinoa Curry

Vegetable soup can be a total snoozefest, which is why we're texting Rens the *praise hands emoji* for sharing this pumpkin recipe with us. The curry flavor is brought to life with coconut milk instead of heavy cream, so you won't feel so bad about eating it as often as you like!

 

6. Beet Soup

There's not much excitement in the title of this one, but if you give it a chance, you'll realize the taste can't be beet (we had to). If fall weather isn't coming as fast as you'd like, you can eat this soup like a gazpacho, but as soon as it's time for oversize sweaters and bunchy socks, heat it up for a cozy meal. You only need 10 minutes and a few fruits, veggies, and spices to get dinner served ASAP.

 

7. Spiced Apple Drink

Who needs to rely on tea bags when you can make your own soothing concoction with ingredients right off of the spice rack?. You'll crave the cinnamon, nutmeg, and ginger combo whenever you’re in need of a little extra warmth.

Stay warm & keep healthy, see you at our classes !

www.balletbodysculpture.com

Source : renskroes.com

What is Posture?

Posture is about far more than looking confident and poised. Sitting or standing in the right position makes sure our bodies function properly. Let's look at posture and how to improve yours starting today.

Just what’s so terrible about having poor posture, besides not looking as sharp as you could? Quite a bit as it turns out. When you slouch or slump, so does your spine, leading to bad circulation. This can cause vertebrae to deteriorate over time. Chronic fatigue can also result. Coupled with circulation issues, the result can be early exhaustion. Chronic back, neck, and shoulder pain can also result from the strain of bad positioning. Fifty percent of office working people suffer from back pain, and it’s one of the most common reason for doctor & physiotherapists visits. Twenty five percent of those with back pain suffer from a herniated disc, which may be caused by poor posture.

Whats causes bad Posture? 

Bad posture isn’t always a sign of laziness. As a nation, weight issues are becoming more common, and weight gain changes how our skeleton and muscles support themselves. We also tend to be less active, which can lead to increased risk of disease. Chairs, hunching at work, unsupportive mattresses, and even low self-esteem contribute to these problems.

 

Good posture check

Here’s a quick test to check your posture. Stand with the back of your head against a wall, place heels 6 inches from the wall. Your buttocks and shoulder blades should touch the wall. There should be less than 2 inches between your neck or small of the back and the wall. A larger gap indicates bad posture and a curving spine.

When sitting, keep your head straight and not tilted up or down. Keep your shoulders back and try to relax. Sit with your knees slightly lower than your hips. Keep your feet flat on the floor. Don’t try to keep your back ramrod straight, and don’t work without support for your arms. Don’t tuck your feet under the chair or cross your legs above the knees.

When standing, keep your shoulders back and aligned. Use your stomach muscles to keep your body straight.  Don’t stick your chest out. Instead, try to keep your chest perpendicular to the ground. Don’t stand in the same position for long periods of time, and don’t wear high heels when standing for long periods of time.

When walking, keep your chin parallel to the ground and hit the ground with your heel first, then roll onto the toe. Keep your stomach and buttocks in line with the rest of the body. Don’t look down at your feet. Don’t arch your back.

When sleeping, use a firm mattress that provides support. Minimize spinal curves by using pillows as necessary or upgrading your mattress. Stretch before bed to ease tense muscles, and sleep on your side with a pillow between your legs, on your back, or under your knees for better support. Don’t sleep on your stomach. It can cause pressure on the cervical spine. Don’t sleep with a tall stack of pillows that causes your neck to bend unnaturally.

 

Improve Your Lifestyle to Improve Your Posture

Did you know just keeping your weight down can do wonders for improving your posture? Exercise can also strengthen muscles, which help hold your body in the correct position.

Here some of our online classes exercises that would help to bring the posture up straight:

https://vimeo.com/106642871

https://vimeo.com/139116434

For those that love to focus on the detailed & progressive training, we suggest our private, specially personalised  lessons. 

See you at our Body Body Sculpture classes & workshops!

www.balletbodysculpture.com

Source : greatist.com

Trim Your Waistline With Healthier Habits

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

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Diet Habits for a slimmer waistline:

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

Exercise Habits for a slimmer waistline:

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

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

https://vimeo.com/146496041

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

www.balletbodysculpture.com

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

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

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

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

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

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What the research says

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

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

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

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Why exercise backfires.

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

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

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Exercise as a weight-loss tool. 

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

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

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

www.balletbodysculpture.com

Source : mindbodygreen.com

Why Stretching Is So Important

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

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Benefits of Stretching

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

 

Benefits of Stretching for the Body

Flexibility

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

Posture

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

Injury Prevention

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

Increased Nutrients and Reduced Soreness

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

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Benefits of Stretching for the Mind

Calmed Mind

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

Release Tension

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

Increase Energy

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

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Stretching Tips

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

Stretching is not a warm up activity

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

Focus on muscles that are tight

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

Reduce Bouncing

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

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

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

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Essentials of Stretching

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

See you in our Stretching & Body Conditioning Classes!

www.balletbodysculpture.com

Healthy Summer Deserts!

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

 

Dark Chocolate and Berries

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

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

 

Homemade Mango Sorbet

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

  • Frozen Mango
  • Honey

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

 

Grilled Peaches

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

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

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

 

Chocolate Banana Pops

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

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

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

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

www.balletbodysculpture.com

 

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

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

 

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The cycle of hunger and satiety.

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

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

 

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When your hunger hormones go haywire. 

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

 

1. Too many carbs. 

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

2. Overeating. 

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

3. Sleep deprivation. 

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

4. A sedentary lifestyle. 

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

 

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Getting control of your body. 

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

1. Watch your carbs. 

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

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

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

3. Get moving. 

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

4. Rest your mind. 

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

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

www.balletbodysculpture.com

Live Better With Ballet

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

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

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

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

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

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

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

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Improving Posture Will Improve Your Life

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

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

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

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

 

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