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

How Does Ballet Help Develop your Fitness Level?

If you're excited by the prospect of longer, leaner muscles and a more graceful appearance, Ballet Body Sculpture class might have more appeal than the local gym. It takes time to learn ballet's unique vocabulary, master even basic steps and movement combinations, but as you exercise in class, keep your eye on the prize. Over time, ballet would help to develop an elegant posture, flexibility as well as considerably improve your fitness profile, working a deep tissue muscles and bringing a longer term results than regular sport activities.

Understanding Fitness

Ballet training involves, to a greater or lesser degree, all the components of physical fitness - healthy body composition, cardiovascular endurance, muscular strength, muscular endurance, flexibility and of motor fitness: power, speed, agility, balance and coordination. Improving your motor fitness with ballet training will enhance your performance on the soccer field, running track, hockey rink and racquetball court.

The Strength Story

Ballet exercises boost strength throughout your body, from the small intrinsic muscles of your feet to the larger muscles of your back, glutes and calves. Classical ballet technique involves rising onto the balls of the feet or toes, turning out the leg at the hip socket and sustaining high leg extensions to the front, side and back. Constant repetition of these exercises builds considerable strength in all areas of your body: abdominal muscles, lower & upper back, arms, hips, upper tights, calfs & feet. Pilates & stretching techniques that we use in Ballet Body Sculpture classes will help to balance the body tone, improving flexibility and developing an effective protection from any injuries.  NLP - neurolinguistic programming will engage your mind, helping to secure long term results.

Getting More Bang

Taking one 60-minute class a week might be great for de-stressing after work, but once-a-week dabbling with degages probably won't bring the hardcore fitness results you want. Improvements in alignment, strength, flexibility and speed take time and consistency. For measurable fitness gains, you'll need to take two or three classes a week over a period of a few months to notice considerable gains. When you're in class, maximize your time there by staying focused and paying close attention to the corrections. Try combining some of our online exercises, practise at home to help boosting your fitness level and speed up your progress. Or, if you are interested in your best progress and want to focus on your personal desires as well as gaining the results considerably faster, enquire to try our the bespoke training developed specially for you - Ballet Body Sculpture private training classes.

To find out about our classes, go to our website!

www.balletbodysculpture.com