What to eat to make your workout more effective

Before the workout

Try to stick to the golden mean here. You should neither overeat, nor do exercises on an empty stomach — both are unhealthy. You must keep in mind that it’s the last thing you’ll eat before your workout that your body will be digesting during exercise. Preferably, this should be protein-rich foodstuffs, fruit, or anything containing fiber. Animal proteins will help you build up muscle; fruit and fiber-rich products will help digestion and trigger natural cleansing processes in your body.

Examples of foods you should eat 2-3 hours before workout: 

• Apple and cheese sandwich 
• Grain bar or milk and fruit 
• Green salad with chicken or tuna
• Wheat crackers or whole grain bread 
• Eggs, omelet
• Yogurt and fruit 
• Nuts
• Fruit cocktail or natural juice

During the workout

When doing exercise, water comes first. Don’t forget to keep a bottle handy — one that is large enough to prevent you from dehydrating. You’ll need water to help your body retain nutrients and make it produce glucose — the natural fuel your body runs on.

Examples of glucose-rich products:

• Natural fruit juice
• Bananas
• Raisins and other dried fruit
• 
  

After the workout

The time immediately after a workout is crucial, as your body begins to change under the influence of recent physical exertions. Your metabolism rate goes up and your muscles undergo far-reaching transformations.

Examples of products that will help you recover after exercise:

• Fresh vegetables; steam-cooked or fried vegetables
• Any low-fat meat or fish
• Mixed green salad 
• Cottage cheese or greek yogurt 
Eggs

You don’t have to stick to a strict diet for the sake of your workout. Just try to eat more healthy food for a healthy way of life.

Source: Genial

Looking forward to seeing you in our classes!

www.balletbodysculpture.com

See What Happens if You Give Up Sugar for 3 Days

Almost all of us have thought about going on a diet at one time or another. For some it’s just a passing desire to shed a few pounds before a party; for others, losing weight is a struggle that lasts many years. However, one Swedish doctor,  Andreas Eenfeldt, has suggested it’s time to stop believing in myths about food and listen to the signals your body sends you. 

As is well known, we get energy from two different sources:

• from carbohydrates, which includes sugar;
• from fat.

For many years we’ve been told that fat is bad and that the only way to get thin is to eat low-fat products and celery. However, giving up sugar rather than fat is worth paying much more attention to. If you do, something very interesting will happen:

• Once you’ve stopped worrying about consuming fat (in reasonable quantities) and given up sugar, you’ll be able to stay slim on a permanent basis, and as a bonus you’ll have overall better health, more energy, and great skin and hair.

• You’ll no longer feel the need to check the calorie intake for everything you’re buying. Yet your waist will be the first thing to decrease in size.

If you give up sugar for as little as three days, you’ll soon notice a new feeling of satiety, and consequently you’ll feel satisfied despite eating less food. Many people who try this say they no longer want to eat a large supper and don’t even think about food until the next day’s breakfast.

A rough three-day menu

Breakfast :

• Scrambled eggs with ham, bacon or avocado 
• Boiled eggs with tomatoes and spinach 
• Cottage cheese (no less than 5% fat) with berries 
• Pancakes made with almond flour 
• A salad with green vegetables and olives 

Lunch:

• Meat or fish dishes: with vegetables (excluding carbohydrates like rice, pasta) 
• Soups (excluding the carbs, apart from potato and beans) 
• Salads (made with any vegetables and with vegetable oil) 

Diner:

• Roasted vegetables (broccoli, cauliflower, spinach, bell peppers) 
• Meat or fish dishes: with vegetables (excluding carbohydrates like rice, pasta) 
• Salads (made with any vegetables and with vegetable oil) 
• Any of the options from breakfast 

Remember that any of these meal choices are interchangeable, and you should eat as much as you want and whenever you feel like doing so. Don’t be afraid to experiment and to try preparing ordinary food in new ways.


If you stick to this system for a while, you’ll be surprised to discover that you’ve dropped several clothes sizes. At the same time you’ll feel hungry less often, will be free of problems with your intestine and/or blood pressure, and be more energetic.


Most importantly, this method can put you in charge of your body and your life.

Source Andreas Eenfeldt , LCHF


Stay fit and healthy! See you in class:

www.balletbodysculpture.com

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

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

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

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