A Few Simple Steps To An Elegant Posture

Your posture is the key to looking and feeling healthy, attractive and young. Whatever your age or physical structure, our modern lifestyle of sitting in cars, behind desks, and on sofas, takes it's toll on our backs, shoulders, bellies and chests, not to mention the legs. Our muscles adopt the laziest way to hold our bodies over time, and without proper exercise, causes us to look tired, out of condition, and certainly not at our best.


Here a few of my tips to bring your posture to a better shape. Try each of the exercises daily, about 15-20 repetitions and you will notice a significant difference in a couple of weeks.

1. Swan port-de-bras

This exercise you can do either sitting or standing. If you are sitting, you will also get a benefit from working your abdominal muscles.



Open your arms to the sides extending them in full length. Lift the arms up dropping your fingers down. Then reach up with with the fingers and push both arms down bending through the your wrists and elbows.

Make sure that your back is held straight and shoulders pushed down, shoulder plates should be tight so your shoulders don't move as you lift your arms up. Apply some resistance as you move your arms to gain better results.

2. Back Twist

Open your arms to the sides extending them in full length. Twist your body and arms to one side without slouching in your back. Come back straight and repeat a twist to your other side. Always reach to your maximum extension and don't lift the shoulders. Concentrate in moving from your waist not from the arms or shoulders.

3. Twist with the legs

If you are doing the above exercise sitting, try also adding the knee. Bend your opposite leg as you twist, slowly drawing the knee close towards the chest, keeping lower back straight.

4. Back Twist with port-de-bras

In the next exercise is important to keep the resistance in your pelvis, especially if you are trying the exercise standing up. Hips should stay still as you will move your upper body and shoulders around. Bring both arms in the rounded position up in front of your head, shoulders should be pushed down and back kept straight. ( 3rd arm position in ballet, in some schools also call it 5th). Twist your shoulders keeping the hips straight and open both arms to the horizontal position, palms are facing down. Bring arms back up to initial position, straighten up and repeat the twist with opening the arms to the other side.

5. Boat

The next exercise is also great if you want to strengthen your back. Laying on the front, keep you legs apart and arms in from of you. Lift your arms and legs at the same time, keeping the legs straight and arms rounded in front of you. Hold the legs up and open the arms to the sides, keep lifting the chest of the ground and bring the arms back in front of you. Lower it down.

Keep practicing and you will notice the results coming quickly. If you would like some guidance, try our online classes:



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

10 Hot Chocolate Recipes For You This Winter

Winter we like to call as our hot chocolate season. So here are 10 exciting hot chocolate recipes for you to enjoy and warm up this season. You'll find quite the range of different and exciting new cocoa flavours: everything from lavender to matcha green tea hot chocolate:)

1. Vegan Almond Joy Hot Chocolate

It’s like your favorite candy was melted into drinkable goodness. Bonus: It's vegan (perfect for your dairy-free friends). 

Get the recipe here.

2. Super Decadent Barcelona-Style Hot Chocolate

Rich in flavor but simple to make—the recipe only has four ingredients (plus water). 

Get the recipe here.

3. Coconut Kahlua Hot Chocolate 

One perk of adulting: upgrading your cocoa with Kailua. 

Get the recipe here.

4. Salted Caramel Hot Chocolate

Throw a few ingredients into a slow cooker for an easy DIY of the Starbucks favourite. 

Get the recipe here.

5. Strawberry Sweethearts Cocoa

Beautify your hot chocolate with this rose-hued strawberry treat. 

Get the recipe here.

6. Pumpkin Spice Hot Chocolate

Pumpkin spice goes really well with hot coffee and hot chocolate. 

Get the recipe here.

7. Lavender White Hot Chocolate

This version keeps it light and sweet. 

Get the recipe here.

8. Dairy-Free Mocha Hot Chocolate 

This drink takes the standard mocha to the next level. 

Get the recipe here.

9. Matcha White Hot Chocolate

With just three ingredients you can whip together a super impressive green hot chocolate. 

Get the recipe here.

10. Peppermint White Hot Chocolate

The holidays can last all winter, as long as you’re sipping this sweet and minty treat. 

Get the recipe here.

Remember, hot chocolate is a great as well as fast energy source. So you can quickly recharge and have fun exercising!

See you in class!

www.balletbodysculpture.com

5 REASONS YOU AREN’T LOSING WEIGHT

You know what’s frustrating? When you work out, eat clean, are honest to yourself, and yet STILL you cannot lose weight! It’s weird! You’re thinking that life’s so unfair and what’s the point of all this suffering?!

Don’t give up! There are certain things you may be doing that are contributing to your plateau. I’m going to share with you 5 common, but unexpected reasons you may not be losing weight.

1. You’re not eating enough

You read that right. You may not be eating enough and therefore you’re not losing weight. Let me explain. The mentality of eating less to lose weight makes sense, but it’s actually one of the WORST things you can do! Depriving yourself increases the chances of binging later on in the day and you’ll end up eating MORE than you normally would! Not to mention, it totally messes up your metabolism. You’ll have no energy! Your body will go into starvation mode and it will hold on to the weight that you’re currently at because it thinks that it is dying. Over time you’ll find it harder and harder to lose weight or make progress in exercising. Restricting also tends to cause a continuous cycle of under and over eating, which just isn’t healthy. Instead, eat nourishing meals and snacks spaced out during the day. Give your body what it needs to continue to make progress. And also remember, being healthy is a LIFESTYLE. Your current diet needs to be something you can maintain your whole life. Please try not go under 1200 calories a day. But always consult with your doctor or dietitian.

2. You overeat on healthy food

Okay, so your problem may not be under eating, but it could be OVER eating healthy foods. Just because it’s deemed healthy doesn’t mean you can eat a crazy amount of it! Calories are still calories and if you eat too much of anything you won’t lose weight. So, you need to practice portion control! Be aware of how much food you’re putting into your body! Some foods may have more calories than you think! For example, nuts, nut butters and avocado are all super healthy, but they still have a high amount of calories per serving! I’m not saying don’t eat those foods – but instead pay attention to serving sizes and your waistline will thank you for it.

3. You’re not eating mindfully

Do you multitask when you eat? Do you eat on the go? Do you eat while you’re watching TV? It’s totally normal to eat and do a million other things at once because let’s face it, we’re busy! (Trust me, I can relate) But this tends to make us eat super fast and we may overindulge without realizing it. Being a mindful eater not only helps us listen to our hunger level, but it also lets us truly enjoy and savor each bite. (And who doesn’t want to enjoy their food, right?!) Try to sit down without distractions and only focus on eating. You may be surprised at how quickly you fill up! You owe it to yourself, your body and your health to be mindful about what and how much you eat.

4. You do too much cardio

Think you’re going to reach your goals by doing crazy amounts of cardio everyday? If so, you’re missing out on one of the most important ways to exercise – and that’s strength training! It not only sculpts lean muscles, but also boosts your metabolism so you keep burning calories longer throughout the day and night! Also, if you ONLY do cardio, your body will adjust and eventually you’ll plateau and stop seeing results. So, replace 3 of your cardio sessions with our Ballet Body Sculpture Classes and you’ll soon see the results you want! In our classes we are using your own body weight to build the strength, sculpt long lean muscles and also to create an elegant posture!

5. You aren’t surrounding yourself with supportive people

Losing weight can be challenging if you’re constantly surrounded by people who don’t support your goals. You’re more likely to cave into eating junk food and skipping workouts if everyone else around you is too. Try to tell your friends and family that it’s important for you to lose weight and reach your goals. They should respect you and who knows, maybe they’ll even learn from your healthy habits! Reaching a goal takes a positive and motivated mindset. Energy is contagious and if negative people surround you, then it can rub off on you! But DO NOT LET IT! Be stronger than that. Don’t be afraid to stay away from negativity. It’s YOUR life and YOUR journey. Do what’s best for you and surround yourself with positive influences ONLY.

There you have it – some surprisingly common reasons why you’re not losing weight! You may relate to all or some of these, but hopefully this will give you some perspective into your own fitness and eating habits! Making changes is difficult, but it starts with acknowledging where you can improve! Which one of these reasons can you relate to the most?

See you in our classes!


www.balletbodysculpture.com

Stretching: what that you should know

What is stretching?

I know you that some of you think that stretching means doing splits, bridges and stuff like that but in reality it is a specific technique that should relax your muscles and release the tensions.

In every sport activity there should be a section dedicated to stretching exercises and doctors reccomend it for everyone, especially who does a sedentary work.

In fact, this technique is helpful to stretch the connective tissue that needs to be worked to stay active and healthy.

1. Static stretching

It is the most popular technique and it consists in holding each position for 30 seconds. It can be active if you use your strength or passive if you add an external force.

This is also one of the oldest methods, however static stretching is not always enough if you want to achieve long terms results.

2. Dynamic stretching

It is the opposite of static stretching. In this method you are always in movement to keep your muscles working during stretching. It doesn’t always require to be extremely warm.

3. Contraction-relax

It requires a partner that helps you to add force for about 10- 20 seconds in a position and then relax. This method can significantly improve your flexibility! We use this technique a lot in our personal training sessions.

4. Active Isolated Stretching

In this method you hold the stretch for just 2-3 seconds and then relax, but it has several repetitions and in each one you have to increase the level.

5. Myofascial release

It consist in using a foam roller that helps you to massage, activate your muscles and release every tension in your body using your own body weight. There are harder and softer ones but both works very well, you can choose it basing on your sensibility and preferences

General tips

-A simple but important reccomendation is to breathe correctly in every single exercise. It may seem silly but believe me, you will have greater results!

-Another one it’s to stay hydrated and drink water often. You muscles need oxygen as well as liquids.

-Improve your stretching by doing it on a soft yoga mat. You should feel comfortable and your bones shouldn’t be pressed on the floor.

-Put on some relaxing music for your brain. It will help you to stretch your muscles more.

-Never stretch if you’re cold. I prefer doing some dynamic stretching after waking up and maybe something harder before going to bed, after an hot shower.

A little resume:

-stretching is a technique that lengthen and relax your muscles;

-there are different styles of stretching: today we saw dinamic, static, contraction-relax, active isolated and myofascial release;

-being warmed up is important!

-you have to stay hydrated and drin water to optimize the result.

See you in our classes! www.balletbodysculpture.com


We also have a number of online stretching classes that you can enjoy at your own space :


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

6 Healthier Breakfast Ideas To Get You Fitter

From our experience we already know that breakfast is the most important meal of your day, however having a large variety of choices doesn't always help and a lot of you probably wonder what would be the most nutritious, tasty as well as healthy breakfast meal.

Turns out, starting your day with a nutritious and healthy meal is surprisingly simple: all you need for a complete breakfast are carbohydrates and proteins. Your body breaks carbs down into sugars, which fuel your brain, and proteins keep you satiated until lunch time.

Many companies that market breakfast foods claim that their products contain at least parts of this golden ratio, but processed foods like sugary cereals usually contain "bad" carbs, such as simple sugars, which are quickly converted to fat rather than energy.

Here are a few common breakfast foods you should ditch for some healthier, more complete alternatives.

For something sugary:

Instead of a biscuits or cookies, eat steel cut oats with peanut butter, walnuts and honey. Many cereals are loaded with sugars and processed flours. Steel cut oats contain about 5 grams of protein, zero sugar, and are low in saturated fats and high in finer. The peanut butter and walnuts adds an extra shot of satiating protein, healthy fats, and honey will give you a 
sweet kick without the sugar blast.

For something toasty:

Ditch a plain bagel and cream cheese for whole grain toast with avocado, smoked salmon, and a poached egg.

You're technically getting carbohydrates from the bagel and protein from the cheese, but plain bagels contain refined white flour and simple carbs, which provide a quick burst of energy to your brain that quickly fades.

The complex carbs in the toast take longer for your body to process, leaving you satiated for longer. The smoked fish, avocado, and eggs are packed with good lean protein and heart-and-brain-healthy omega-3 fatty acids.

For something creamy:

Instead of flavored yogurt, eat plain whole milk Greek yogurt with berries, nuts, and cinnamon. Flavored yogurt cups are chock full of sugars. Substitute with plain Greek yogurt, which packs in 17 g of protein and only 6 g of sugars. If it's too bitter, sweeten with antioxidant and fiber-rich berries, protein-rich nuts, and cinnamon.

For something eggy:

Instead of a bacon, egg, and cheese sandwich, eat eggs with avocado and salsa in a corn tortilla. Bacon is a good source of protein, but it's high in sodium and saturated fats, which increase your risk of heart disease. Substitute bacon with protein-rich avocados.

They contain about the same amount of protein per serving as bacon, yet contain many essential vitamins and healthy fats, which also increase your absorption of antioxidants, like lycopene, from the salsa.

Corn tortillas are also low in unsaturated fats, sugars, and sodium, and high in fiber and vitamins like magnesium.

For something syrupy:

Instead of regular pancakes, eat whole wheat pancakes with a fruit compote on top.

Nowadays you can find whole wheat flour from just about any grocery store. It's high in fiber and sticks with you for longer than white flour.

Be sure to crack an egg into the batter to include your protein!

Fruit compote made from frozen blueberries, raspberries, and strawberries are a low-sugar and antioxidant-rich sweetener.

For something fruity:

Instead of a glass of orange juice, make a smoothie of plain Greek yogurt, peanut butter, and frozen berries. Fruit juices contain a ton of simple sugars and few protein and fibres. The protein in the yogurt and peanut butter keeps you satiated for a long time, while the berries not only naturally sweeten the drink, but contain good complex carbohydrates and antioxidants.

Keep healthy and don't forget to burn the extra calories in our classes!

www.balletbodysculpture.com

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

7 Metabolism-Boosting Drinks to Tone Up Your Body

If you’re looking for a natural way to lose those extra pounds or simply to detox your body before all Christmas parties, here is a solution. These miracle drinks are not only doctor recommended but also very tasty. They boost your metabolism and, as a result, your body burns more fat and gets toned more easily.

Fruit smoothie

This drink is very delicious because it contains a combination of fruits. The main ingredientis grapefruit, a widely used fat loss ingredient.

How to make it: 

Add to blender:

• 2 grapefruits, squeezed
• 2 slices of pineapple
• 1 cup of raspberries
• 1/2 glass of water

Blend everything together, and your smoothie is ready to drink.

Peppermint green tea

Green tea, the main ingredient, optimizes fat oxidation, while mint and lemon prevent inflammation and greatly contribute to the metabolism process.

How to make it:

• Add 7 cups of green tea to a jar.
• Add a handful of fresh mint leaves.
• Add a couple of lemon slices.

Put the jar in the fridge on Sunday night. Starting from Monday, drink a glass of tea every day. Keep drinking for a week.

Strawberry smoothie

The key to strengthening your muscles is to consume more protein. This milkshake increases your protein intake, and strawberries activate your metabolism.

How to make it: 

Add to blender:

• 1/2 liter of skimmed milk
• 1 cup of strawberries
• 1/2 cup of oats
• 1 cup of light natural yogurt
• 1/4 cup of flax seeds

Blend everything together, and enjoy the flavor and benefits of the drink.

Apple smoothie

Apples are great for detoxifying and energizing your body. They’re high in pectin, which reduces the amount of fat your cells can absorb. This yummy drink will strengthen your muscles and help burn fat.

How to make it:

Add to blender:

• 1 cup of light natural yogurt
• 1 apple cut into pieces
• 1 tablespoon of honey
• 1/2 cup of almonds
• Cinnamon
• 1/2 liter of skimmed milk

Blend everything together, and your healthy drink is ready.

Spiced infusion

This green tea infusion has lots of wonderful health benefits. Green tea, pepper, and cinnamon speed up your metabolism, and honey detoxifies your body.

© pixabay  

How to make it: 

• Prepare a cup of green tea.
• Add some honey.
• Add a pinch of cayenne pepper (less than the honey).
• Add a tablespoon of ground cinnamon.

Chocolate smoothie

This drink is perfect for you if you want to naturally increase your consumption of protein. As coffee boosts your metabolism, you can drink it an hour before your workout.

How to make it: 

Add to blender:

• Chocolate or cocoa powder without sugar
• 1/2 liter of skimmed milk
• 1/2 cup of oats
• 1/4 cup of amaranth
• 1/2 tablespoon of coffee
• Some honey according to your taste

Blend everything together and enjoy. It’s quite tasty.

Other drinks that boost your metabolism

Coconut water, which you can drink directly from the coconut, and black coffee help speed up your metabolism and burn fat faster. You can drink them in the morning right after you wake up, after breakfast, or before exercising.

And, most importantly, don't forget to exercise, so your healthy body gets the best benefits from all! See you in our classes!

www.balletbodysculpture.com