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 


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!


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!


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.


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.


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!



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 !

Source :

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:

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!

Source :

Terms & conditions | Privacy

Copyright © Ballet Body Sculpture 2017  

 Contact  -  Tel.: +41(0) 792 848 016  | Email.: