Secrets That Will Help You Attain the Figure of Your Dreams

New Year brings new years resolutions to achieve something you haven't yet managed or had enough motivation for in the past year. So why not to start now when you are full of energy and positive mind set? If you would like to get your body in shape as soon as possible and enjoy great results for a long time, here are a few important tips.

1. Set your goals correctly

To keep your body in good shape you need to eat less and move more. Even children know that. But there are other techniques that can help you become slimmer.

Losing a certain number of kilograms is a decidedly wrong direction for your great look and heath. Your correct goal should not be to lose weight but to reduce the percentage of fat and increase the percentage of muscle. Proper nutrition and regular exercise will help you achieve this.

2. Keep to the "1/ 1/ 4″ rule

In the most general terms, the ratio of proteins, fats, and carbohydrates in the human diet should fit into the "1/ 1/ 4″ formula: 1 g of protein, 1 g of fat, and 4 g of carbohydrates per 1 kg of body weight. This ratio may vary depending on lifestyle and stress. The main thing is to ensure that your body is supplied with the full range of necessary nutrients. So forget about all those mono diets.

3. Dim the lights low at the diner table

Afraid of overeating? Try dimming the lights and turning on soft relaxing music before sitting down at the table. Soft lighting is known to decrease appetite.

4. Take photos in full height of yourself regularly.

If you have seriously decided to reconsider your habits and get a new body in time for the summer season, take pictures of yourself! Do this every week. A recent study has shown that people who adhere to proper nutrition programs and regularly photograph the changes in their bodies usually reach their healthy lifestyle goals. According to scientists, such photographic evidence of how your waist decreases serves as a primary motivator for you not to give up halfway.

5. Take fish oil supplements

Fish oil is very beneficial for the body. A study conducted in Japan has shown that this product not only reduces inflammation and prevents cardiovascular diseases but also acts as a catalyst for the process of the breakdown of fats. When it comes to weight loss, fish oil is particularly effective in combination with exercise. Well, now — shall we give it a try?!

6. Exercise using high intensity workouts regularly!

Most people think that exercising once or twice a week, like going for a run or cycling in the gym will make you slimmer. I'm afraid it will not make much difference for your figure. To make a real change you need to start exercising every day, at least 10-20 min for 30 days to achieve the desired result, then continue on 3 times a week basis to maintain the gains. If you don't have time to go to the classes every day, try online workouts. Remember, it's not about the length of time, but about the intensity and regularity. Studio classes will certainly give you more results from the workout, but at home plus studio exercise combinations every so often will set a new lifestyle for your body.

Try it here: http://www.balletbodysculpture.com/online-classes.html

See you in our classes!

http://www.balletbodysculpture.com

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

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

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

Online Ballet Workout by Ballet Body Sculpture

Try a professional ballet workout to gain your perfect results!

Elegant Ballet Body Sculpture #workout classes are created to refine a graceful posture and sculpt your perfect body lines using unique #ballet exercise routines. Helping to realign your #posture, #slim the legs, work the thighs, #glutes, core, tone up all your muscles, #lengthen, #stretch and strengthen, creating a stunning body silhouette. Fun, challenging and very enjoyable artistic #exercises with high impact #results.

Ballet Body Sculpture online video classes are a great extension of our live training, offering a unique and convenient opportunity for every woman to keep fit at any time or place. The perfect solution when you’re travelling and to maintain continuity from your living room if you can’t get to our #ballet studio. Our streaming workouts are accessible and open to all levels.

Choose your perfect combination : working on your #posture, #legs & thighs, flat #stomach and #slim waistline, #shape up your bottom and create elegant #body line, improve your #fitness, #confidence and overall #wellbeing. 

www.balletbodysculpture.com

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

Ballet Body Sculpture New Online Class: BBS Boost For Your Core!

 

A unique combination of exercises to strengthen the core muscles, boost your metabolism, slim & tone body lines, perfecting your posture & waistline. Low impact, extensive movements to give progressive results.

Get Yours HERE

AVAILABLE ALL FROM THE COMFORT OF

YOUR HOME!

 

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Choose individual workout classes

 

Or

Subscribe to all video classes

&

Start Perfecting Your Posture, Body Balance,
Flexibility & Coordination. Enjoy elegant yet intense ballet workout lessons designed to lengthen and sculpt the body whilst strengthening your core stability, improving your coordination, artistry and expression.

Find out more at :

www.balletbodysculpture.com

Ballet Body Sculpture - New: Spring Time Program!

Happy Spring & Happy Easter!!! To celebrate a new season and help you to boost your body in time for the new dress style we have a created a fun, intensive and very effective exercise program for you! Designed specifically to bring you great results in just one week, despite your fitness level or body shape! As long as you keep up and we will motivate you along the way!

See your free BBS Spring program bellow:

Day 1

Goal: Stabilise your core, shape and tone up your legs ballerina style!

"BBS Pro ballerina legs" + "Perfect waistline & sides"

 

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Day 2

Goal: Ballerina posture & elegant body tone

"BBS Elegant arms & back II" + "BBS Tone & stretch express"

 

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Day 3

Goal: Boost your abs & firm your glutes!

"BBS Perfectly refined abs & glutes II" + "BBS Ultimate blast for the abs!"

 

 

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Day 4

Goal: Total body cardio

BBS Full Body Blast II

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Day 5

Goal: Stretch and lengthen

"BBS Stretch, flex & relax II"

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Day 6

Goal: Perfect legs and elegant posture

"BBS Posture & Legs Blast" + "BBS Elegant arms & back I"

 

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Day 7:

Goal: Sculpt, tone & polish your full body 

"BBS Full Body Blast" + "BBS Workout class – Barre I" (can be exercised holding a steady chair)

AVAILABLE ALL FROM THE COMFORT OF YOUR HOME!

See more details on:

http://www.balletbodysculpture.com

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

"Focus on where you want to go, not on what you fear." - Lets push through a few more classes before you can all enjoy lots of well deserved chocolate bunnies!!! :)www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Wednesday, March 23, 2016