The Key to Weight Loss That Most of Us Overlook

What's the biggest barrier to weight loss? If you cited a lack of exercise or an unhealthy diet, you're not alone. You're also wrong. 

Psychological factors are the key when it comes to dropping pounds. Experts say we've got it all backward and without working out our emotional relationship with food and fitness, we'll never see results.

Most people focus almost entirely on the physical aspects of weight loss, like diet and exercise. But there is an emotional component to food that the vast majority of people simply overlook, and it can quickly sabotage their efforts.

The key is figuring out when we eat to regulate emotions, so we can consciously uncouple from our go-to comfort foods. If we're aware of it or not, we are conditioned to use food not only for nourishment, but for comfort. In order to lose weight and keep it off long term, we need to do more than just think about what we eat; we also need to understand why we're eating.

Keeping a food diary where you also jot down your emotions can help. But you don't even have to be that intense: just focus on the healthy food you actually enjoy and cut down the carbs as well as sugars. 

Also, try Ballet Body Sculpture class that will make your body to change very rapidly, having fun with our unique exercises, so you can forget to focus on your weight but enjoy the tighter shapes, more elegant posture and most importantly gain confidence that will allow you to look great at all times!

www.balletbodysculpture.com

NEW - BBS Online Class "Perfect Waistline & Sides!" : https://t.co/av8KE63q8I
Posted by Ballet Body Sculpture on Sunday, November 29, 2015

Does Exercise Slow the Aging Process?

Almost any amount and type of physical activity may slow aging deep within our cells, a new study finds. And middle age may be a critical time to get the process rolling, at least by one common measure of cell aging.


Dating a cell’s age is tricky, because its biological and chronological ages rarely match. A cell could be relatively young in terms of how long it has existed but function slowly or erratically, as if elderly.

Today, many scientists have begun determining a cell’s biological age — meaning how well it functions and not how old it literally is — by measuring the length of its telomeres.


See full article here...


It seems that ballet exercises, many complex and very detailed steps will help you not just keep your youthful appearance, but also have a demonstrable effect on your health & wellbeing.


To find more about Ballet Body Sculpture classes & personal training, as well as try out:


www.balletbodysculpture.com

Wishing you a great week ahead and look forward to seeing you for more great results in our studios!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Monday, November 9, 2015

Ballet Body Sculpture - Our Latest Workshop! Many more to come!

Ballet Body Sculpture - Our Latest Workshop! Many more to come!

Can't Loose Weigth? Try It With A Glass Of Water!

Would you believe that dehydration is actually one of the biggest causes of weight gain? We were surprised, too! But it turns out that not drinking enough water lowers the body's ability to burn fat, slows down the metabolism and encourages you to eat more.

Here's the science behind the water and weight loss issue. When we're dehydrated, our cells deplete in energy. The brain then receives signals to up this energy which can be easily confused with hunger. Therefore, we eat when we should just be having a gulp of good old H20.

The result is stubborn fat around the middle, which can be difficult to shift. But there is some good news. You can actually boost your weight loss with water! Which is not only easy, but it is also free!

We all know that we should be getting 8 glasses of H20 every day, but many of us struggle to consume even half that. Here are some easy tips to boost your intake and kick start your weight loss with water.


Make sure you are drinking enough water and you will be revving up your weight loss in no time. Drinking water is essential for healthy, glowing skin. One of the main reasons we don't get enough water is because we never have it with us. Buy a large water bottle and fill it up at the beginning of, and throughout, the day. Once you have it in your bag you'll find yourself reaching for it all the time, often without even thinking about it. If you work in an office, make sure there's always a bottle on your desk and the same for in the car!

Water is found in so many fruit and vegetables that you can up your intake by simply snacking.

Watermelon, cucumber and celery are all hydrating, so next time you're in the supermarket make sure you pick some up. Then when you're feeling peckish, nibble on these watery delights rather than reaching for a salty treat.

If you set yourself a goal at the beginning of the day, the chances are you'll be more likely to stick to it.

If you currently only drink six glasses of water a day on average, tell yourself your goal is nine - keep track of how much you drink and see if you can achieve it before going to bed. Breakfast, lunch and dinner should all have one thing in common - a jug of water on the table. For the jug to be empty by the time the meal is done.

When you eat out, also try not to be tempted by the sugary drinks on offer. Order tap water to sip throughout the meal.

Try and use a large drinking bottle when you're out and about to encourage you to drink more. A 1.5 or 2 litre bottle might be heavy to lug around but you'll find yourself drinking the entire thing before you know it!

If you find water too dull or tasteless then try mixing it up with fresh fruit. Lemon, for example, or orange slices give water a delicious, natural flavour.

Infuse the water overnight in the fridge with the fruit - try adding mint as well to really jazz it up. By morning, pour over ice for a refreshing drink.

And lastly, if you add a few fun excessing to your water diet, it will just get healthier and all those extra pounds will disappear in no time!


See you in our classes!

http://www.balletbodysculpture.com

http://www.balletbodysculpture.com/online-classes.html

Our ballet workshop "Dance Time - Mind & Body Blaster" is coming up! To… https://t.co/YTSWZ2AdbO
Posted by Ballet Body Sculpture on Friday, October 16, 2015

7 Best Fruits For Your Diet

First off, let’s just state that all fruit is healthy. Some people worry out the sugar content, but fruit sugar (fructose) is not something you should be concerned about. The nutritional value of fruits is not in their sugar but their lack of calories, lack of fats and all their good things, including dietary 

fiber, vitamins, folate, minerals and antioxidants. Having said that, not all fruits are equal and there are some that are better to increase your intake of when you’re trying to lose weight.

1. WATERMELON

Watermelon is one of the absolute best fruits for weight loss. Though it tastes delicious and fruity, watermelon, as the name might suggest, is actually made up of 90% water. This means a filling 100g serving of the fruit only contains about 30 calories! It is also rich in something called arginine, which is an amino acid that helps to burn fat. Watermelon is perfect for keeping you hydrated and encouraging the pounds to shed!

2. APPLE

Though apples are often overlooked today in favor of trendier and more exotic fruits, they actually possess of some of the best benefits that fruit can offer. One medium sized apple has no fat, no sodium and will only set you back around 50 calories. They can also make your teeth whiter, reduce certain cancer risks, boost your immune system and keep your heart on a healthy track.

3. GUAVA


Mostly associated with India and Portugal, the delicious guava fruit is packed full of important health benefits. Guavas are incredibly high in fiber and also make for effective weight loss due to their low glycemic index. This low glycemic index also makes guava a great choice for diabetics, and thanks to the high fiber, the fruit will help to keep your bowel movements healthy and regular, which really aids overall weight loss.

4. PEAR


Just a single pear can meet one whole quarter of your body’s daily fiber requirement, and this makes them great for your digestive system. Pears have also been proven to be able to reduce cholesterol levels and work against type II diabetes and the risk of coronary heart diseases. The high fiber content of a pear means that you stay feeling fuller for longer, which is something that is really important when it comes to dieting.

5. BANANA


Containing just 105 calories per fruit, bananas are the perfect source for a quick and longer lasting energy boost during the day, beating in health and diet terms any pre-packaged diet bars or workout snacks that you could buy. Bananas are also great for helping to regulate your blood pressure, preventing too much acidity in your system and easing muscle cramps.

6. TOMATO


Yes, that’s right, I’m counting tomato as a fruit, not a vegetable! It is an argument that can divide many, but something that is undeniable is the positive effect that tomatoes can have on a diet. First of all, they are delicious, secondly, they reduce water retention and thirdly, they are chock full of beneficial antioxidants. Another really important fact is that tomatoes work to reverse leptin resistance, and leptin is a protein within the body that actively prevents the body from losing weight.

7. ORANGE


We all love the juicy, summer taste of an orange, and with only 47 calories in a 100g serving of the fruit, it is pretty much the perfect snack to be diving in to if you are trying to lose weight and follow a quite strict diet plan. An orange’s natural sweetness will also help to curb sugary cravings for unhealthy snacks.

All fruit is good for you, so just eat more of your favorites. Which are?

Enjoy the favourites and I look forward to see you in our classes, ballet workout, ballet barre, private, group lessons as well as online classes!

www.balletbodysculpture.com

http://www.balletbodysculpture.com/online-classes.html

You can't put limits on your goals, the more you dream, the farther you will get. - Look forward to seeing you for more classes!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Thursday, September 17, 2015

3 Ballet Exercises To Help You Shape Up This Autumn

Autumn is here, and ballet can help you stay in shape. If you’re desperate to flaunt your new outfits but you want to trim up, these three exercises will help you reach your goals.

1. Pliés

Got saddlebags? Pliés are a foolproof way to stronger, leaner, butt and legs. Like fancy lunges, they work your gluteals and quadriceps, helping to tighten your thighs and those stubborn areas around your backside. Not a Tchaikovsky fan? Blast some Beyoncé while you tone your tush. Practice 8 sets of 8 in first position, and take it slow. The slower you go, the more you engage and strengthen your muscles. Want more of a challenge? Practice 8 sets of 8, in all positions, first through fifth. The summer sun won’t be the only thing burning!

2. Relevés

If you would like more defined calves, practice heel raises, or relevés. Standing with feet parallel, or in first position, lift your heels off the floor, rise to the balls of your feet, and hold for one count. Lower your heels down to the floor. Again, repeat 8 sets of 8. If your legs start to cramp, shake them out and take a minute to stretch your calves and achilles tendons. Want more of a challenge? Place one foot behind the other in coupé, and rise up on one foot! When practicing relevés, maintain good posture by staying on top of your hips, and keeping your knees straight. This will encourage proper alignment and decrease risk of injury.

3. Port-de-bras

So, you say the only muffin top you want has blueberries? Practice some crunches, ballerina-style: Sit on the floor in straddle. This means your legs are open in the letter V. Lean your body to each side, reaching for your foot. Want more of a challenge? With your hands behind your ears and your elbows outstretched, lower your upper body until your right elbow touches your right knee. Don’t allow your spine to twist and your midsection to fold inward. Activating your core, lift your body upright and repeat to the left. This exercise targets your oblique abdominals, slimming your waistline and helping you firm up. Practice 8 sets of 8.

If used correctly and consistently, ballet technique, in combination with a healthy diet, can help you create a leaner, stronger body.


But most importantly, if you want to see good results, exercise needs to be persistent! 2-3 times a week for about 60-90min or 15-30min daily. 

See you in our studios! Or online! :)

www.balletbodysculpture.com

You gain confidence and grow stronger by every experience in which you really push yourself to do something you didn't think you could do. - See you by the barre!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Friday, September 4, 2015

Boost Your Brain Power With These Foods...

A healthy brain is something we all need! Whether you are a student or not, you still need to keep those thinking powers strong and increase sharpness and retainability! So you can keep healthy, exercise well and fell great! What you eat plays a large role in this. Here is a list of foods to try out to keep your wits about you and to sharpen up the old thinking cap!

1. EAT SAGE TO IMPROVE YOUR MEMORY

Sage is a flavorful herb that many of us don’t consume much of. Try incorporating more into your diet, especially if you need to focus on improving memory skills! You can even reach for sage essential oil and diffuse it into a room to reap the benefits if you aren’t inclined to ingest sage.


2. MUNCH ON NUTS 

Nuts are yummy, easy to pack, and pretty much all of them have some sort of health benefit. But they all prevent cognitive decline, since nuts are high in vitamin E. I like almonds, walnuts, and pistachios, but reach for whatever strikes your fancy!



3. HAVE SOME FISH FOR YOUR HEALTHY HEART AND JOINTS

Fatty fish has lots of Essential fatty acids and DHA. Your body can’t make this on it’s own, so it’s important to eat foods rich in fatty acids! Try some salmon, mackerel, or herring occasionally! Healthy hearts and joint contribute to brain power because if your body is sore or lacking in an area (even if you don’t know it) that is more energy being spent on repairing or compensating for that spot and less that can be focused on brain power!

4. PUMPKIN SEEDS TO INCREASE YOUR THINKING POWER 

Pumpkin seeds are an awesome snack to keep at your desk for school or work. They are portable, tasty, and brimming with zinc. Zinc is excellent for helping your memory skills and to boost thinking power. Best of all, you can eat pumpkin seeds quietly and they don’t leave you with strong breath like peanuts or other salty, flavorful snacks can.

5. TRY CHICKPEAS TO DECREASE STRESS LEVELS 

Our bodies need magnesium. Magnesium is very beneficial for brain cell reception, and also relaxes blood vessels allowing blood flow to feed our brains! The average American diet is quite deficient in magnesium because it is found in unlikely or unpopular foods. Chickpeas are a great source of magnesium, so chomp away for decreased stress levels and better brain reception!



6. EAT BLUEBERRIES TO IMPROVE YOUR LEARNING SKILLS 

You’ve probably been told before that blueberries are good for you, but do you know why? Blueberries are stuffed full of antioxidants. These are what we need to help us focus and retain information! Antioxidants are also great for your immune system, obviously if you are sick you won’t be able to focus as well as you can when your health is up to par!



7. RED MEAT TO ENCOURAGE OVERALL BRAIN HEALTH 

Red meat is very high in vitamin B12, which is an essential vitamin for brain health and development! In addition, there is a lot of iron found in red meat, which is necessary for healthy blood pressure and energy. Since we need a healthy blood flow to our brain, you can see how red meat has lots of components to boost overall brain health!

If you are an expectant mother, or trying to conceive, you almost can’t eat too much of these foods listed above! Your baby will benefit in brain development from all the goodness contained in these delicious brainpower-boosting foods. I hope this list has been helpful and inspiring! As always, thanks for reading, stalkers!

Keep Healthy! See you in the ballet studio!

www.balletbodysculpture.com

Wishing you a great week! See you in our studios to gain progressive results!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Sunday, August 30, 2015

No More Low Back Pain

More than 80% of the adult population suffer from low back pain at some time in their life. It is one of the most common reasons why people take time off work, and may be distressing and frustrating as quality of life often suffers.

Yet gentle, effective exercise, delivered by a properly trained exercise professional, can often help with the prevention and management of low back pain. This was underlined by the publication by NICE (National Institute for Health and Clinical Excellence) in 2009 of medical guidelines recommending that people with persistent non-specific low back pain should be encouraged to stay physically active and exercise.

Good Back Care
It is important to keep your back fit and healthy. This does not only put you in the best position to prevent back pain, but also enables you to control back pain when it strikes.
 
Staying active

• It is important to keep your back fit and healthy by staying active and participating in regular physical activity. There is no need to run a marathon or become a fitness fanatic to achieve this; small changes to your life style can make a real difference. 

Looking after your posture

• Your spine is a very flexible and strong structure that can cope with many of the stresses in daily life. 
• Your spine is a ‘S’ shape and it is important to keep this natural curve of your back when sitting. Good chairs follow this natural curve of the back. 
• When kneeling, bend from the knees and not from the back, especially when you are having to lift something at the same time.

Keeping your back flexible

• Flexibility is one of the key characteristics of your back. To improve or maintain the flexibility in your back you can do mobilising exercises. You will feel that is especially important to do this after you have been in one position for a long period of time.
• Besides doing some mobilising exercises at home, you can also take part in a structured exercise classes that focus on balancing mobilisation with stabilisation like Ballet Body Sculpture classes.

Lifting 

• Lifting heavy or awkwardly shaped items can be a risk factor for back pain, especially when you have to lift repetitively. To reduce the chances of lifting giving you a back injury, you should use manual handling aids and the correct technique. 

Healthy eating and drinking

• A healthy diet and drinking sufficient water is important for everyone, including people with back pain. It has been suggested that drinking sufficient water is important to keep the intervertebral discs hydrated.  

For more information on how to develop great posture and strengthen the core:

www.balletbodysculpture.com

"Change is inevitable. Progress is optional. " - Great start, look forward to seeing you in class:www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Monday, July 13, 2015

How To Burn Body Fat!

The process of “burning fat” can get very complicated if you want to go into the finer details but can be broken down to three main steps:

Mobilization

Transport

Oxidation (the burning of)

So, what do they mean?

Mobilization is releasing the fatty acids from the fat cells and getting it into the bloodstream. To do this you need to be doing a short high intensity form of exercise, ballet or similar.

Transport is as it sounds, transporting the newly released fatty acids into a working muscle via the blood. So if you are doing a intense strengthening exercises, the muscles will call upon the fatty acids transported by the blood for energy.

Oxidation, to put this simply, this is when the working muscles use fatty acids as energy and is being burnt.

Sounds simple doesn’t it?

1. Excesses – Clearly this is the big one. People are quick to say why they can not do something rather than actually do it. Even the things that they have never tried before.

2. Intensity – Ballet Body Sculpture workout classes have great intensity, yet it's a very elegant way to exercise and build a beautiful posture as well and burn the calories in your workouts.

3. Eating – This one is pretty clear too, but you’ll be surprised at how many people who follow an exercise plan don’t actually know what the are eating when it comes to calories, and they get upset when they don’t see the results they want.

3a. Eat Protein – Protein is the building blocks of our bodies, hair, nails, muscles etc. If you are exercising you will need to increase the calories you are getting from protein to fuel your body.

3b. Eat Healthy Fat – Good fats like plain nuts and nut butters, coconut oils, grass feed butters etc all have great properties in keeping our fat burning hormones up naturally.

3c. Keep Carbohydrates Low (ish) – Carbohydrates is a non essential macronutrient, our bodies can and have survived without eat carbs. Carbs help raise insulin which puts you more into a fat storing mode if timed wrong. So eat those before the exercise not after:)

4. Excuses!!!

5. Listening To The Wrong People – There are too many people in this world that give out bad health and fitness advice from the Government, media, all the way down to your best friend and the person trying to sell stuff like Herbalife, Forever Living, and Slimming clubs. So its no wonder that people don’t get what they want. With so much information coming at them from different angles what direction do you go down?

Always talk to and only listen to a professional trainer/coach. That might sound biased but a good trainer will teach you more in a few sessions than anyone I have listed in point 5.

So, how to burn fat?

Eat a diet plan mostly proteins and fats, having carbs the third priority. Follow a regular and intense training programme, mostly strength training based , so why not not try Ballet Body Sculpture Classes?:) Group classes or Private training sessions, if you really want to see great body changes coming quickly.

And don't give yourself excuses!:)

Enjoy the summer and I look forward to seeing you in our classes!

www.balletbodysculpture.com

"You can have RESULTS or excuses NOT BOTH." - Get away from the heat into our cool studios! See you by the barre:www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Monday, June 29, 2015

7 Important Tips Of How To Lose Weight and Stay Lean

Today, everyone with an excess body fat is looking for the short cut or miracle #diet to lose the extra pounds. Summer is here and you want to feel confident during your holiday time or on the beach.

With dedication and consistency to your training and dieting you can make drastic changes in a very short time frame.

We all want to lose weight and remain slim. We all know that diet is the backbone to losing fat and #getting lean.


Here are 7 dieting tricks that will help you lose fat and build lean muscles.

1. Keep It Tight

You don’t need to be on a 100% strict diet for you to lose weight and gain muscles. This means eating foods that provide enough quality nutrients that is necessary to help your body repair and recover.

You will need to concentrate on complex carbohydrates, good fats and proteins. This is because the body will use such additional nutrients to provide essential energy. Losing weight and gaining lean muscles may take time and effort but in time you will notice significant changes.

Avoid proceed foods and foods that contain high sugar content at the wrong times of the day which will raise hormones and get stored as fat.


2. Take Control


When you reduce your calorie intake too much in the attempt to shift your excess body fat, you can actually slow down your metabolism.

The best way is to trick the body is by controlling your calories intake.

By controlling your calories intake and keeping an eye on the small changes to your body shape you can lower your calories by 250 if you are putting on weight and increase them if you are losing weight (muscle as well as fat) too quickly.


3. Limits you’re Restrictive Dieting


Studies have shown that dropping your calories for an extended period of time can not only affect the levels of fat burning hormone but can also influence the levels of anabolic hormone such as growth hormone and testosterone.

Decreasing the levels of these anabolic hormones can significantly influence the hormonal balance in the body and this may have a profound effect on your achieving your results.

Additionally, prolonged calories deficit can cause muscle breakdown since the metabolism process may shift to protein breakdown so as to provide the body with sufficient energy.

If you are in a restricted diet, limit it to 8 to 12 weeks and maybe reward yourself with something yummy, want your cake and eat it? You have work for it!



4. Add Carbs to Your Diet


A low Carb diet can help you in losing weight quickly but the fact is that you need to add some carbs in your diet so as to keep your anabolic hormones at a constant level.

For muscles to function properly they need energy in form of glycogen and carbs are the main source of that.

To ensure you are maximizing fat loss and at the same time you are preventing muscle breakdown, ensure you time your Carb consumption. The best time to eat carbs is post-workout. This re-loads your lost muscle glycogen.

During this time eat complex carbohydrates alongside a good source of proteins.


5. Concentrate On High Protein Diet


If you are trying to lose weight and at the same time build lean muscles, your protein intake should always be high, but the percentages can differ depending on your body type. To lose weight you need to cut down your calorie levels by reducing the levels of carbs and fats in your diet.

However, add more proteins into your diet as this help to build muscles and preserve them.


The good sources of protein include chicken, lean red meat and eggs, and protein powers should be a last resort if you struggle to eat a solid meal at certain points in the day.

This will help you to build lean muscles as you shed more fats.


6. Add Cheat Food Occasionally


To drop fat and maintain the muscles, it is advisable to add cheat meals to your diet.

The importance of cheat meal is to restock your muscle glycogen load and stimulate production of fat burning hormone known as leptin.

After a few weeks of restricted diet, the hormone leptin can get shut down and this can lower the metabolism.

To maintain this hormone add a cheat meal such as fast foods once in a while. This does not mean every weekend.

Depending on your food history you may have to put off these cheat meals for a few weeks at the beginning of your diet.


7. Add Good Fats to Your Diet


Studies have shown that a diet low in essential fats can decrease the levels of important hormones necessary in building muscles.

For this reason, it is advisable to include a good amount of fat in your diet if you want to add lean muscle.

If you lower your carb intake you will need to increase your fat intake.

After some time your body will use fat as the chosen energy source as oppose to carbs. Eat foods that contain good fats such as avocados, walnuts, almonds and fish.



Apart from professional exercises, cardio training program and ballet, diet is the best solution to burn fat, build your perfect body lines and remain lean.

The progress can be achieved very quickly, even just in a couple of weeks, if you remain persistant and dedicated to our professional advice.

See you in class!



www.balletbodysculpture.com

"Excuses are the rocks where our dreams are crushed" - so no excuses, just follow your dreams!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Tuesday, June 16, 2015

Chocolate Treat For This Weekend

Chocolate-Hazelnut Pudding

This luscious pudding offers a tasty hit of calcium to help build bones. If you can't find hazelnut-flavored chocolate, substitute 1/4 cup Nutella and use 3 1/2 tbsp cornstarch instead of 2; the result will be milder in taste.



SERVES 4

Nutrition per serving:

229 calories per serving

12 g fat (5 g saturated)

24 g carbs

1 g fiber

7 g protein




8 ITEMS OR LESS

GLUTEN-FREE

VEGETARIAN


INGREDIENTS:



2 tablespoons cornstarch

2 cups 2 percent milk, divided

3 ounces dark gianduja (hazelnut-flavored chocolate), broken into small pieces

2 tablespoons sugar

1/8 teaspoon salt



PREPARATION

In a bowl, stir cornstarch into 1/2 cup milk until dissolved. In a small saucepan over medium-low heat, cook remaining 1 1/2 cups milk with remaining ingredients, whisking, until chocolate melts. Increase heat to medium; cook, whisking, until almost boiling. Stir cornstarch-milk mixture; slowly add to saucepan, whisking. Bring to a simmer, whisking. Simmer, whisking, 90 seconds. Divide among 4 cups; cover with plastic wrap, pressing against surface of pudding. Chill at least 2 hours. Serve cold.



Enjoy your well deserved treat after all great this week's classes!


www.balletbodysculpture.com

Believe you can and you are half way there! - See you in class:www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Wednesday, June 10, 2015

8 HEALTHY SNACKS FOR YOUR HEALTHY DIET

Swap sweets and biscuits for some healthy snacks this summer!

If like us, you tend to suffer from the 3pm energy slump, here are some healthy snack ideas to help satisfy your cravings…

Blueberries

Blueberries have the highest antioxidant capacity of all fresh fruit - making them a great snack to help boost your immune system. Also, their sweet flavour promises to satisfy your sugar cravings.

Seaweed thins

What we love most about seaweed is that it can do wonders for hair and skin, with vitamins, fats and minerals from the sea that can help strengthen, revitalise and moisturise. Dried seaweed thins are a great alternative to crisps and crackers.

Apple slices with peanut butter

The benefits of eating apples are endless – from teeth whitening and immune-system boosting, to aiding digestion and detoxifying your liver. Try cutting one into slices or wedges and spreading on a light layer of organic peanut butter.

Almonds

Almonds not only satisfy hunger but also regulate cholesterol, strengthen bones, improve complexion and contain nutrients that help boost brain power – among many other things. Try roasting a batch with lemon, salt, Worcestershire sauce and honey to give them an extra kick.

Dark chocolate rice cakes

Rice cakes are low in calories, provide an instant energy boost, aid digestion and are an essential source of vitamin B1. Top them with a layer of rich dark chocolate and you've got a tasty and healthy treat. 

Miso soup

Miso soup is a fantastic afternoon snack if you're trying to lose weight – it's filling, comforting and full of beneficial nutrients. 

Raw energy bars

There's a huge range of raw energy bars out there that are perfect for a pre-workout snack, or simply to give you that mid-afternoon boost. We love Bounce Balls (available at Holland & Barrett) in every flavour, and snack bars from Purple Balance (available at purplebalance.co.uk) and Aduna Baobab (available at aduna.com).

Dark chocolate pumpkin seeds

Dark chocolate covered pumpkin seeds may be a fattier snack option, but they're a great source of iron, magnesium and zinc, and are sure to satisfy your cocoa craving.

All those lovely snacks are great energy source to keep you going and achieve great results at Ballet Body Sculpture class!

www.balletbodysculpture.com

'The price of anything, is the amount of life you exchange for it" - Thank you for all great classes this week! See you next week for some more!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Saturday, May 23, 2015

Body Language & Elegant Posture

Body language can have an amazing impact on any situation in your life.

#Great posture helps keep the body strong and upright. It protects the back, helps #strengthen the center, and speaks volumes about your #confidence level and #health. Remember what they say about first impressions? #Good posture can help you give a great one! Poor posture on the other hand can read as weak, uninterested, or that you are uncomfortable in your own skin. In #professional settings where the pressure is really on, like in an interview, pitch or presentation, having good posture is key!

If #posture is something that you struggle with, don’t worry. Anyone can build #beautiful posture through simple #exercises and work on creating better habits. Take a moment now and sit up, pull in with the stomach, and lift and open through the chest. Now pull back with the shoulders and lift the head slightly. This is what great posture feels like! The muscles in the back, shoulders, ribs and center are all engaging. Aim for this position in your workouts, especially in my standing cardio work, and hopefully, in your next big moment in the spotlight to project Ballet Body Sculpture posture, strength & confidence!

www.balletbodysculpture.com

"Surround yourself with people who inspire to be a better version of yourself." www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Thursday, May 14, 2015

10 Effective Tips to Keep Weight Off For Good

There's no fad diet or miracle pill that will change your body overnight, but losing weight is within your reach—it just might take a little longer than you'd like. Consider this: when you lose weight at a slow and healthy pace, you'll be more likely to keep it off for good. If you're done with the days of yo-yo dieting, these 10 tips are the emotional stepping stones to a healthier lifestyle.

1. Start small: Chances are, if in the past, you’ve tried to change everything all at once, few of your intentions have stuck for good. The answer to staying committed for the long haul is to start small. Make one positive shift every week, instead of overwhelming yourself with a bunch of changes at once.

2. Find healthy foods you love: It’s true! Healthy food that supports weight loss can also be delicious! If you’ve been on a solid sugar- and salt-laden diet for years, it will take a little getting used to. But sooner than you think, those cravings start to dissipate, and clean, natural foods sound much more palatable.

3. Don’t focus on deprivation: According to celebrity trainer Heidi Powell, anytime you deprive yourself of food, or of anything, “all you want is what you can’t have!” Take your mind-set away from sacrifice and start celebrating the fact that you’re cultivating a healthier, happier, more energized life.

4. Find out what fuels you: Whatever your true motivation is, tap into it, and use it. Is it about fitting into a ton of clothes tucked away in the back of your closet? Is it about being lighter and more active, so you can run around outside with your kids? Getting serious about your long-term goals will keep you committed to your lifestyle change.

5. Learn to love consistency: When you have a regular mealtime schedule and fridge full of fresh produce and healthy staples, making choices that support your goals won’t feel like a constant battle. Remember, this isn’t a quick fix — this is a lifestyle change. After a few weeks, these things will feel like second nature.

6. Seek out exercise you enjoy: Heading to the gym shouldn’t feel like pulling teeth. Keep on trying #new group fitness classes, cardio machines, and different styles of #exercise. When you find that one activity that flies by and feels like fun, you’ll know you’ve met your match.

7. Plan ahead for indulgences whenever possible: Occasionally enjoying a sweet treat or special meal out are essential parts of sustainable weight-loss plan. When you know you’re going to want a burger at your BBQ or an ice cream cone when you’re at the beach next weekend, keep your diet extra clean leading up to your special indulgence. It will make the whole experience that much sweeter.

8. Have compassion for yourself: Sometimes, we’re triggered by foods around us, we haven’t planned ahead, and slipups happen. Instead of being hard on yourself after eating a food that’s “off-limits,” forgive yourself, and move on. When you treat yourself with kindness, you’ll be able to bounce back and stay on track. Let’s skip the downward spiral of a whole day (or week) filled with junk food, shall we?

9. Keep setting new goals: As you’re evolving and progressing on your weight-loss journey, your goals have got to keep up! There’s so much to celebrate beyond that number on the scale, and setting specific and personal minigoals like training for a race (or slipping into that pair of old jeans) will help you stay connected.

10. Picture the new you: If you’ve struggled with your weight for a long time, it can be hard to visualize a new, healthier life. You might not be able to find the words right now, but creating a tangible reminder, like a healthy vision board covered in inspirational images, will help you start to recognize what your dreams look like.

And lastly, always choose #true professionals to help you achieving your goals fast and precise:

www.balletbodysculpture.com

Enjoy the weekend! And more great, challenging & fun classes!:www.balletbodysculpture.com
Posted by Ballet Body Sculpture