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

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.

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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

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

How To Create Your Own Exercise Room

Let’s face it, most of us are not really keen on the going to the gym idea. But we all know how important is to keep exercising the body as well as the mind regularly. So, I thought I would include some important items for you to make your own exercise room at home. Choose a place away from the family room, if you like to concentrate on your exercises and don’t to have distractions from other family members. Or you can try engaging the others, it might be quite fun!:)

So, start a shopping list and pick up the following items, if you don’t have them already.

1) Yoga Mat
Yoga mats aren’t just for yoga anymore! Any time you do a toning workout, try doing it on a yoga mat. Even if you have carpet in your workout space, a yoga mat is so much better.

2) Flex Band
Start off with easy stretch elastic band. They are great to develop flexibility, slim your lines as well as targeting specific body areas. Once you get comfortable, move up to a stronger and tighter bands to increase the tension and improve the strength. It is great to have a whole variety of different flex band so depending on your workout you can choose which one works best. You can buy elastic bands in any sport shop.

3) Laptop, Cell Phone or IPad 
Set your laptop on an ottoman at home and get right to the workout. It's great to exercise following some instructions on the screen, keeps you motivated and helps to exercise correctly, developing and working specific areas of your body. Try Ballet Body Sculpture Online Classes.

4) A tall back chair

Barre exercises are great to work, shape and slim your legs. But we don't aways have a professional barre at home to hold on too. You can simply do all these great ballet barre exercises holding on to the chair.

Just a few items is all you need! And of course, a water bottle! Get out to the store and purchase what you need and get started on your own gym. Set up some motivational posters, you can find plenty of those on our Twitter & Facebook page, and let's get going!

For more tips on professional ballet excesses, great workouts, elegant posture, weight loss & effective youth preserving programs:

http://www.balletbodysculpture.com

Post by Ballet Body Sculpture.

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Does Stress Make You Put On Weight?

We're constantly told that living a stressful lifestyle is bad for us, but we never thought it could be making us put on weight! 



According to new research announced today, however, women who experience high levels of stress burn 100 fewer calories a day than those who live care-free. 

Scientists from Ohio State University in the US also found that stress can result in increased levels of insulin in the blood which makes the body store more fat, resulting in a slower metabolic rate. 



But reducing the levels of stress in your day-to-day life could be easier than you think. Simple changes to your diet as well a few exercises daily have been proven to help the mind and the body relax which, in turn, can shift those stubborn pounds. 

So regain control over both your mind and your body with a pick of the top stress-busting ideas:

Yoghurt - contains a host of vitamins and minerals including calcium,  vitamin A, vitamin B complex and vitamin D, all of which are linked to 

relief from insomnia and stress. Keep your levels topped up with three  to four tablespoons throughout the day.

Sunflower seeds - both sunflower seeds and alfalfa sprouts eaten together can lower stress  levels, thanks to a anxiety-lowering substance that's released into the body. As soon as you feel stress building, eat them to head it off  before it really kicks in.

A Few Cherries - are one fruit known to soothe the nervous system, helping to alleviate stress. Eaten fresh, cooked in pies or desserts, the effect will be the same.

A Herb To De-stress - this idea hails from the Middle Ages, but can still be used today. Place 1/2 cup of bishop's weed in a muslin bag or sachet and tie around your neck or in your handbag to sniff at the first sign of stress. If you struggle to find bishop's weed, use rosemary or mint as a substitute.

Relax with a ginger poultice - take time out one evening with this treatment to relieve stress. Mix two tablespoons of ground ginger with enough milk to form a paste, then smooth onto your forehead and let the mixture dry. Your skin will start to feel warmer, then cooler as your facial muscles relax. Leave the mixture on for 10 to 15 minutes before washing off.

Crunch On Celery - bet you thought celery was just a good weight loss option, it turns out this veggie also contains important phytonutrients called phthalides, 

which are acknowledged as sedatives and can lower feelings of stress and anxiety.

Eating Late At Night - although eating late at night isn't prescribed for those wanting to digest a big meal, it can help your stress levels by regulating blood sugar throughout the night. Cook up some pasta which is known to increase serotonin levels in the brain.

Calm Down At Bedtime - stress levels can start to increase the closer it gets to bedtime, so beat the stress factor and reduce feelings of angst with a glass of warm milk flavoured with cinnamon and honey. If warm milk isn't for you, try lavender or camomile tea instead.

The nigh-time drink to balance your mood - eating small amounts of dark chocolate has been proven to reduce the stress hormone cortisol, so why not choose a dark chocolate cocoa drink  to help relax and unwind before bedtime. Be sure to choose a drink with 70% or more cocoa in and make drinking your hot chocolate a daily ritual to benefit from the effects over time.

And finally, don't forget to do a least a few exercises a day, even if it's only 5-10min. If your busy lifestyle doesn't always allow you to get to the exercise studio or a gym therefor try our elegant, body sculpting ballet workout exercise routines online:

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

Or if you have an hour free, drop in to our studios at your location:

http://www.balletbodysculpture.com

Start to sculpture your stressless future!

Post by Ballet Body Sculpture.