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

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

3 Reasons Why Everyone Should Try A Ballet Workout

Ballet is a fitness trend you won’t want to miss! Yet many people feel intimidated about trying real ballet. Here are some myths and what you need to know to let your inner ballerina shine.

1. You don’t have to be thin, leggy, flexible, or coordinated to do ballet.

We’ve all seen images of petite dancers performing athletic feats of startling beauty and skill. And who can forget the perfectionism and cutthroat competitiveness that tormented Natalie Portman in Black Swan? It’s no wonder many people feel intimidated about trying a plié!

Whether you’re 20 or 70, ballet is just good fitness.

The simple truth, however, is that ballet is an AMAZING workout that will put you in the best shape of your life. Ballet develops strength, tone, flexibility, balance, and grace — even if you don’t start out with any!

That unmistakably elegant ballet physique — shapely legs, trim waist, toned back and arms — comes from a formula of barre, stretching, and freestanding exercises that make up a typical ballet class. Whether you’re 20 or 70, ballet is just good fitness.

Read the rest of the article here...

"No matter who you are, no matter what you do, you absolutely, positively do have the power to change." - Great start this week, well done ! See you for some more classes!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Tuesday, January 12, 2016

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

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

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

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

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