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 Important Exercise is for Your Digestive System

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

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

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

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Negative Effects

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

Positive Effects

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

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

Cautions When Exercising

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

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

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

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

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

www.balletbodysculpture.com

 

 

Source : livestrong.com

Delicious Vegan Banana, Pistachio & Strawberry – Healthy Ice Cream

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

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Ingredients

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

    Ingredients for Ice cream

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

     

    Ingredients for strawberry drizzle

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

     

    Topping

    • Strawberries, finely sliced
    • Coconut chips
    • Pistachio nuts

     

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

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

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

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

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

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


    Enjoy!

    See you at our classes!

    www.balletbodysculpture.com

     

    Source : avogel.co.uk

    How To Improve Your Self Reflection, Happiness & Life

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

     

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

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

     

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

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

     

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

     

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

     

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

     

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

     

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

    Looking forward to seeing you at our classes!

    www.balletbodysculpture.com

    Source: https://www.ahealthblog.com

    Eat Healthy For Your Summer Body!

    Kale & Avocado Salad

    ballet-body-sculpture-eat-well-nutrition

    Pick up these other ingredients from your favourite local store:

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

     

    This recipe is full of goodness

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

     

    How to make Kale & Avocado Salad Bowl

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

     

    Enjoy! See you at our classes:

    www.balletbodysculpture.com

     

    Source: avogel.co.uk

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

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

     

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

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

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

     

    MYTH #2: GO STRAIGHT TO DEEP STRETCHING OR STRETCH INTENSELY BEFORE A WORKOUT

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

     

    MYTH #3: IF YOU’RE ALREADY FLEXIBLE, YOU DON’T NEED TO STRETCH

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

     

    MYTH #4: STRETCHING MAKES YOUR MUSCLES LONGER

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

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

     

    MYTH #5: PUSH THROUGH THE PAIN

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

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

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

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

    Try our BBS Stretching & Body Conditioning Classes!

    www.balletbodysculpture.com

    9 Simple Changes That Help Your Body Burn More Fat

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

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

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

     

    1. Drink More Water

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

     

    2. Try intermittent fasting

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

     

    3. Don't be afraid of fat

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

     

    4. Drink more tea

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

     

    5. Embrace spices

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

    6. Sweat it out

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

     

    7. Add in a probiotic

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

     

    8. Join intense training

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

     

    9. Limit your alcoholic drinks

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

    See you at our classes!

    www.balletbodysculpture.com

    How To Keep Your Knees Healthy

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

    ballet-body-sculpture-healthy-knees

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

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

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

     

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

     

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

     

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

     

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

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

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

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

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

    www.balletbodysculpture.com

     

    6 Ways To Recover Faster After Exercise

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

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    1. Replace Fluids

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

     

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    2. Eat Properly

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

     

     

    3. Stretch

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

     

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    4. Rest & Get a Quality Sleep

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

     

    5. Use ice or contrast water therapy

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

     

    6. Use Visualization, Imagery and Meditation

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

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

    www.balletbodysculpture.com

    Common Food Combinations You’d Better Avoid

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

    8. Cocoa + milk

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

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

     

    7. Salad + lemon or vinegar dressing

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

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

     

    6. Cheese pasta + tomatoes

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

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

     

    5. Eggs + bacon

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

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

     

    4. Bran + milk

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

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

     

    3. Cereal + orange juice

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

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

     

    2. Wheat bread + jam

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

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

     

    1. Fruit juice or water

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

     

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

    www.balletbodysculpture.com

     

    Top 9 Health Benefits of Ballet

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

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

     

    ballet-body-sculpture-health-and-fitness-benefits

    Better posture

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

     

    Boosts confidence

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

     

    Improves flexibility

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

     

    ballet-body-sculpture-health-benefits-of-ballet

    Builds muscle and agility

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

    Burns calories

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

     

    Improves sensorimotor performance

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

     

    ballet-body-sculpture-health-and-fitness-benefits

    Sharpens cognitive function

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

     

    Relieves stress

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

     

    Builds social connections

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

    Looking forward to seeing you at our classes!

    www.balletbodysculpture.com

    HARD FACTS ABOUT FITNESS AND WEIGHT LOSS

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

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

    ballet-body-sculpture-weight-loss

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

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

    ballet-body-sculpture-personal-development

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

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

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

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

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

    Councilforhumandevelopment.org

    Human BlocKchain Free Training

    www.balletbodysculpture.com

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

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

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

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

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

    ballet-body-sculpture-personal-development

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

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

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

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

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

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

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

    ballet-body-sculpture-asta

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

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

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

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

     

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

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

    www.balletbodysculpture.com

    http://kernfrost.org

     

    Can Dance & Ballet Make You a Better Athlete?

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

    ballet-body-sculpture-dance-benefits

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

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

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

     

    The Physical Perks

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

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

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

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

     

    How Dance Helps You Get Your Head In the Game

    ballet-body-sculpture-dance-benefits

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

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

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

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

    www.balletbodysculpture.com

     

    Perfect Ballet Body Smoothies

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

    ballet-body-sculpture-smoothie

    PICK A BASE – APPROX 200MLS

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

    PICK A FRUIT

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

    PICK A PROTEIN/HEALTHY FAT

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

    PICK A VEGGIE

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

     

    A yummy example – Blueberry Blast: 

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

     

    Keep healthy! See you at our classes!

    www.balletbodysculpture.com

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    www.balletbodysculpture.com

    http://kernfrost.org

    7 Day Ballet Body Sculpture Spring Booster

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

    ballet-body-sculpture-spring-booster

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

     

    Day 1.

    Ballet Body Sculpture – Posture Alignment Class

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

     

    Day 2.

    Ballet Body Sculpture - Pro-Ballerina Legs

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

     

    Day 3.

    BBS Slim Fit - Perfect Sides & Core!

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

    BBS  Slimfit -Perfect Abs Quick!

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

     

    Day 4.

    BBS Perfectly Toned Arms and Back Part I

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

    &

    Ballet Body Sculpture  - Stretch, Flex & Relax

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

     

    Day 5.

    BBS - Perfectly Refined Abs & Gluts II!

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

     

    Day 6.

    BBS - Ballet Barre Blast!

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

    Length : Approx. 24min

     

    Day 7.

    BBS - Quick Bottom Lifting & Thigh Sculpting Workout

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

    &

    Ballet Body Sculpture Active Stretch

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

     

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

    www.balletbodysculpture.com

    How to Set Your Mind to Improve Your Fitness Levels

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

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

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

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

    asta

    So here’s the first blog post from Kern:

    asta

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

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

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

    asta

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

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

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

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

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

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

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

    A powerful mindset. Lesson one — being honest with yourself

    asta

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

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

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

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

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

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

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

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

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

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

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

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

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

    www.balletbodysculpture.com

    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.

    ballet-body-sculpture-weight-loss-well-being

    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

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    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

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    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

    www.balletbodysculpture.com

     

    Source: brightside.me

    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!

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    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.

    ballet-body-sculpture-perfect-exercise

    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.

    ballet-body-sculpture-perfect-exercise

    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: http://www.cbssports.com/nfl/eye-on-football/22954120/steve-mclendon-ballet-is-harder-than-anything-else-i-do

    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.

    www.balletbodysculpture.com

     


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