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

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

Step By Step - 7 Unique Ballet Based Workouts To Get A Celebrity-Like Body This Spring

Stop staring at the celeb on the cover of the magazine as you check out at grocery store! If you use high quality professionally developed workouts and eat clean you can see amazing results, just like a celebrity. Celebrities do not just follow strict eating plans to sculpt their body, they choose top fitness professionals to push themselves to the limits & more!:). These workouts are not your average stroll in the park but at your own level can be completed by all. So are you ready to start the great workouts that can help you rock your outfits like a celebrity!

Use a unique Ballet Body Sculpture exercise combination to help you lose weight, develop a celebrity-like body outline, posture, toned muscles and confidence.


7 Steps To Get Ready For The Spring Ballet Body Sculpture Exercise Set:


Step 1 - Ballet Body Blast Express!
Full ballet body workout class to tighten, lengthen, tone your full body! Intense, fun and very effective classical ballet sequences including a warm up, ballet barre, relaxing stretchers for you to enjoy & love your body!
Level -Beginner /Intermediate
Approx.23min

Step 2 - BBS Perfect Ballerina Glutes & Abs!
Slim, tone and firm your entire core whilst creating beautiful length
and definition in your waistline.
Realign your posture, shape your bottom and firm the muscles in your legs, ballerina style! Followed by some uplifting music for your to enjoy & benefit.
Level -Beginner/Intermediate
Approx.30min

Step 3 - BBS Strong & Lean – Flex Band Workout & Stretch!
Achieve your best body & posture fast! Focused on stretching, strengthening & lengthening your muscles. Targeting your tights, glutes, defining your legs, hips and forming graceful back & arms. Fire up your metabolism, slim, burn and see the difference with this challenging sequences that work every muscle group in your body!
Level -Beginner/Intermediate
Approx.35min

Step 4 - BBS Workout Class-Barre I
Create Your Dream Body Line & Posture! An elegant Ballet Barre Workout class based on some muscle firing exercises from the classical ballet to tone up your muscles, lengthen, strengthen your legs, stretch & sculpt your thighs, calves and glutes for a stunning body silhouette.
Level -Beginner /Approx.30min

Step 5 - BBS Elegant Posture, Arms & Back
Create perfect posture & feminine ballerina arms. A graceful ballet workout designed to give you toned, lengthened, elegant, arms and a beautiful back. Low impact, artistic exercises with high impact results.
Level -Beginner /Approx.20min

Step 6 - BBS Centre Class I
Perfect Your Posture, Body Balance & Coordination. An elegant ballet lesson designed to lengthen and sculpt the lower body whilst strengthening your core stability. Improving your coordination, artistry and expression, low impact ballet steps are perfect for mastering the basics whilst you refine and tone.
Level -Beginner/Intermediate
Approx.25min

Step 7 - BBS Full Body Blast II
Challenging & highly effective total body workout class.Beautifully designed series of mat, ballet barre, centre and stretching exercises that will fire up all your muscles, burn the calories, slim, tone up, stretch & lengthen your full body, creating elegant posture as well as sculpt a ballet dancer-like body line.
Level - Beginner/Intermediate
Approx. 50 min

Combining the major movements from classical ballet, Pilates and fitness firming exercises, Ballet Body Sculpture exercise classes will keep you healthy and slim, creating elegant posture, ballerina figure as well giving you a great feeling of confidence. Have fun!

www.balletbodysculpture.com

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7 Fast Ways To Lose Weight

1. BECOME A HEALTHY CHEF

One fast way to lose weight is to start creating your own from-scratch meals, like salads, shakes and soups. You can drop pounds and save money by becoming your own healthy chef! This might sound small, but it's one of the best ways to lose that 7 pounds in just 7 days. Let the week begin!


2. TRY ONLINE EXERCISES


If the gym just isn't your thing or if you're having trouble finding time to get to the exercise studio, try #online classes that you can exercise at home at any time! #Professionally developed exercise classes will help you stay motivated to lose weight fast and have fun in the process!



3. REVIEW SERVING SIZE BASICS

Did you know a serving of meat or fish should be about the size of a deck of cards? A serving of almost everything else should be small enough to easily fit in the palm of your hand.



4. TAKE "BEFORE" AND "AFTER" PICTURES

One of the best ways to chart your progress is by taking before and after pictures, especially if you want to lose more than just those 7 pounds. In just a few weeks when you reach your goal, you can look back at your "before" pictures and be amazed by the transformation you've made!



5. LEARN THE HEALTHY FOOD BASICS

Learn the essential foods you should and should not eat. I know it may seem simple, but you will be amazed knowing all the foods labeled natural that are not really natural!



6.DON'T SKIMP ON PROTEIN

Eggs, white meat and fish are all great sources of lean protein. If you're vegetarian, you can get lean protein from quinoa, tofu and beans. Lean protein will help you to lose weight!



7. ENVISION WEIGHT LOSS SUCCESS

Picture the way you will look and feel when you've gotten to your ideal weight. Now do this every day until you reach your weight loss goal. May sound simple but this step can help you to achieve weight loos success! You imagination can be as powerful as reality!

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How to recover well after the workout - 7 key steps

As you complete one of your most strenuous workouts today, you may wonder, what is the best way to recover? Should you take a day off, week off, relax or those legs or show up tomorrow and workout harder? Or should you exercise at a light intensity the next day? There are so many different approaches so it is best to stick with the scientific evidence along with what works best for you. Knowledge is power in the fitness world and also becoming an athlete you become instinct with your body cues. So check out the ways to recover quickly and effectively starting today:


1. DRINK LOTS OF WATER

Both before, during and after your workouts, drink lots of water. Aim for 8-12 glasses of water per day so that you can heal quicker from your workouts, optimize your performance and aid the digestive track. Ample water will also help boost your metabolic functioning so drink up!


2. PROTEIN

A protein shake, eggs or grilled chicken 30-45 minutes post workout can help you to recover quicker so the broken down muscle fiber from exercise can be on the mend. So make sure you have your post recover light meal to make the most out of your workout and get that body healing pronto!


3. ELEVATE YOUR FEET

Elevating your feet against the wall or on a pillow will speed up blood circulation and help your body to heal post workout, so kick your feet up and relax for a few. As tough as it is to take a break, just 30 minutes a day can help your body tremendously so it is well worth the wait!


4. ICE

If you have a particular muscle group that is supper sore, turn to ice to reduce inflammation. Ice can do wonders in reducing the pain and helping to speed along muscle recover so grab that ice pack and be patient, it takes about 20min to make an effect. Time heals all wounds (and muscle soreness), right?


5. ICE BATH

Ice baths are incredible in speeding along muscles heals and getting you back to competition sooner, what else would football players and other athletes swear by this? I have helped myself heal a number of times to perform optimally at distance races back to back. Just a 15 minute ice bath at night can have your legs feeling fresh for the next day!


6. ACTIVE RECOVERY

Even though you are sore and the last thing you want to do is work out the day after a strenuous workout, it is well worth the push. Just a light workout class the next day will actually help you to feel better and in no time you will be game day ready again!



7. STRETCH

Light stretching is said to speed along recovery and even help remove lactic acid from the body. You can even stretch with a foam roller to relax the body even more. So stretch it out, try our online class or join a life Ballet Body Sculpture class and lengthen those tired muscles. Just do not over do your stretch because you do not want to overdo it!

So are you clear on the best way to approach soreness the day after your ultra-intense workouts? Just remember to always listen to your body. You know your body best, so play it safe and have fun through the process of getting fit and fab!

www.balletbodysculpture.com

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

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HOW TO REDUCE SUGAR INTAKE & CARB CRAVING WITH NATURAL FOOD

Life is sweet… isn’t it? Unfortunately, many of us take that way to literally, consuming nearly our #body weight in sugar every year. Real sugar in and of itself is not bad. It is the quantity of sugar consumed that is the real problem. Although some research points to sugar addiction, most of us just like the taste of these goodies, and when they are readily available it’s hard to say no. Fear not, learning how to reduce sugar intake is as easy as understanding the science of sugar and following some simple tips.

The Science of Sugar

Our #bodies and brains need sugar in the form of glucose to survive. However, our bodies only need about two teaspoons of sugar in the blood stream at any one time. Unfortunately, the quantities most people consume, puts them at risk for obesity, high blood pressure, cancer, liver disease, diabetes and heart disease.

Here are some practical things you can do to help reduce sugar cravings.

Avoid processed food. Many processed foods often contain harmful sugars such as high fructose corn syrup (HFCS). HFCS masks an important satiation hormone in our bodies called leptin. When the body doesn’t recognize that leptin is present, the brain doesn’t get the message that the body is full; so we continue to eat.

Eat naturally sweet real food. Fruits, vegetables and some spices are naturally sweet. Nature provides us with all of the sugar we require. The more real food you eat, the more you will be able to taste the natural sugars contained in these nutritious alternatives. Fruits and vegetables are also high in fiber, which allows the body to slowly absorb the natural sugars they contain, which in turn provides a steady stream of energy. Try them raw, lightly cooked (less than 3 min), or even frozen. Look for richly colored produce, which contain higher amounts of antioxidants that are naturally anti-inflammatory.

Be mindful of your emotions. Many of us are emotional eaters, and this is especially true this time of year when emotions are running high. Sugar can act as a natural anti-depressant as it has a direct effect on a neurotransmitter in the brain called dopamine. When you eat sugar, dopamine is released causing a bit of a sugar high. The problem is that it is short lived and when dopamine levels drop, you may crave more sugar to regain the feeling that high levels of dopamine provide.

Skip the artificial sweeteners. New studies suggest that artificial sweeteners can make us crave more sugar. Research has showed that consuming artificial sweeteners it actually increases blood sugar levels more than natural sugar.

The best way overall to kick the sugar habit is to just eat real food. Nature has provided us with all of the sugar our bodies need in fruits, vegetables, grains and legumes. You may find that the more you eat real food, the less you will crave the added sugar. The next time you get that sweet tooth, reach for a delicious apple or a crispy carrot. Overtime, you will begin to notice that your sweet tooth isn’t quite as sweet as it used to be.

Remember sugar is a great quick energy source, so why not to burn it #exercising? Try something unique and healthy - ballet exercise based workout class, to burn out those extra sugar calories:)

www.balletbodysculpture.com
 

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Pear Shape Body Type - All You Need To Know

What is a pear body shape?

The curvaceous pear usually has a small upper body with lean arms and a narrow waist. All the body fat is distributed around the lower stomach, hips, thighs and bottom, and the hip measurement will be bigger than the waist and chest. However, this isn’t always a bad thing: wide hips are a traditional sign of fertility, and are considered extremely desirable in many cultures around the world.

What happens when pear shapes gain weight?

Pears are more prone to cellulite than other shapes due to the concentration of fat around their hips. They have, however, less chance of developing medical problems like heart disease. Pear shapes are fortunate in that they have the potential to make a big difference to their bodies if they follow the correct training programme


What type of exercise should pear shapes do?

The classic pear-shaped woman has a well-defined waistline and an enviably flat tummy, so most of their training programme should be focused on their bottom and legs. Cardio exercise will help get rid of excess body fat, but it’s the toning exercises that will help pear shapes fit comfortably into skinny jeans. The best exercises are the ones that lengthen as well as tighten the leg and hip muscles, like ballet. Try some exercises from Ballet Body Sculpture. You can start with a few exercises online or join live group classes in you are in the area. Or sign up for some private tuition to get real gains and significant positive changes. A few combinations for your choice:

BBS - Workout Class II

Sculpt Slim Ballerina Legs & Strong Core. The exercises are designed to get you super lean and slender, boost your metabolism, firm and burn!

Level -Beginner
Approx.25min

BBS - Workout Class III

Perfect For Those That Are Looking To Tone Glutes, Develop Great Ballet Legs & Defined Hips. A low impact body sculpting workout designed to strengthen, shape and tone the muscles in your legs and bottom.

Level -Beginner 
Approx.25min

BBS Workout Class-Barre II

Tone, Strengthen & Refine. Based on classical ballet dancer's barre, this Ballet Body Sculpture Workout class is created to help refining elegant posture, work the thighs, glutes, core, tone up all your muscles, lengthen, strengthen and sculpt a ballerina-like body from top to toe.

Level -Beginner /Intermediate

Approx.25min

Which celebrities have pear shapes?

Jennifer Lopez, Kate Winslet and Coleen Rooney are great examples of celebrities who have made the most of their shape without having to resort to extreme crash diets.

What else should pears know about their shape?

Research shows that women with a hip measurement of 40 inches (size 14) or more appear to have some level of protection against heart disease that is absent in slimmer people. That’s because hip fat contains a natural anti-inflammatory called adiponectin, which prevents arteries swelling up and becoming blocked. Storing fat around the hips also has far fewer health risks than storing fat around the waist, although, as with all body shapes, it’s important to maintain a weight that’s healthy for your height.

For more information how to shape and enhance your natural body type join our classes:

www.balletbodysculpture.com

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10 Secrets About The Lemon Water - Drink It Every Morning

Something to have a great & healthy start in the New Year 2015!

The way you begin your morning sets the tone for the remainder of your day. Since you and I are not Cinderella, waking up singing and getting dressed with the help of some rather noisy birds, the advice is to create a sunny disposition with the next best thing - warm lemon water. Doesn't exactly seem thrilling now does it? But trust me, for a fruit that's so sour, lemons provide some sweet benefits. After reading these facts, I think you'll agree!


1. HYDRATION

You should aim to drink 3 litres of water a day. It's easier to reach that goal if you start your day off right, with a healthy and hydrated foundation. When sleeping, you spend hours without consuming anything. When your body is dehydrated, or deeply dehydrated (adrenal fatigue), it can’t perform all of its proper functions. This leads to toxic buildup, stress, constipation and more. The word "breakfast" actually stems from "break fast" meaning, you guessed it, breaking the fast. The "fast" was the interval of time you spent sleeping without eating or drinking. Rather than breaking the fast by eating something right away, (or not having breakfast at all which is just as bad), gently prep your body for food by having lemon water first. Use the juice from half a lemon in a large glass of water. Use warm water as cold water shocks your system - picture leaping into an ice cold shower as soon as you open your eyes in the morning ... Not fun! Be gentle.



2. LEMONY FRESH BREATH

Morning breath is unavoidable, but it doesn't have to be so ... pungent. Think of lemon water as nature's answer to Scope. Lemon water is great first thing in the morning to reduce bad breath. Besides fresher breath, lemons also help relieve tooth pain and gingivitis. An added bonus, the high antioxidant and antibiotic compounds may also help reduce body odor over time.



3. HELPS CUT OUT CAFFEINE

Try drinking warm lemon water in the morning instead of coffee, and soon you'll be converted to this new routine. Coffee is a diuretic. That's fancy talk for you pee more. The more tinkle time you have because of coffee intake, the more water loss you have, which in turn causes dehydration. If being dependent on coffee has had you frequenting Starbucks so often it's become a second home, (with your monthly bill adding up higher than your current rent cheque!), why not make the switch to lemon water and put those dollars you saved from nixing the coffee shop toward a new outfit, or maybe a yacht! Lemon juice provides your body with energy when it enters your digestive tract, by oxygenating the blood. Unlike coffee, you won't have an afternoon crash, but you will have afternoon cash!



4. CLEANSES SYSTEM

Lemon water acts as a gentle, natural diuretic - there's that word again! However, unlike the negative diuretic effect of coffee, with lemon water you're adding more water to your system and thus it keeping hydrated. Lemon juice helps flush out unwanted toxins that are in your body at a faster rate, keeping your urinary tract #healthy. It's like a daily, mini-cleanse!



5. BOOSTS IMMUNE SYSTEM

Vitamin C helps your immune system by fighting off colds and flus, and also helps with the absorption of iron into your blood stream. Ascorbic acid (a form of vitamin C), helps in wound healing and fighting inflammation by removing uric acid from your joints. Oranges are always praised for their high levels of vitamin C, but did you know that lemons are ALSO high in vitamin C? Lemons are often the unsung hero of the citrus family. No wonder the little guy is so sour! The difference is, lemons are the fruit lowest on the glycemic index. Though it seems like these guys just can't catch a break, in this case being the lowest is a good thing! The glycemic index measures the affect of a food on a person's glucose (blood sugar) level. Having a low Gi means that lemons won't spike your blood sugar like an orange, or even a banana, would. AND lemme tell ya, like bananas, lemons contain high levels of potassium which stimulates brain and nerve function and helps to control blood pressure, without that pesky sugar spike. Betcha lemons are sounding pretty sweet right about now!



6. CLEARS SKIN

Vitamin C also does wonders for you on the outside by helping to decrease wrinkles and blemishes. As a result of lemon water purging toxins from your blood, your skin is more likely to stay clear. More flow, more glow!



7. HELPS WITH WEIGHT LOSS

So, how could it help to #weight loss? The more sugar you eat, the more sugar you crave. The more sugar you crave, the more sugar you consume. Suddenly, it seems many of your jeans have been "shrunk by the dryer". But don't blame the wash and dry cycle just yet. Instead, look to your eating cycle to find the pound-packing culprit! When your blood sugar is raised, your body is triggered to release a rush of the hormone insulin. A sudden surge of insulin will leave you feeling tired and hungry, and will slow down your metabolism. The low Gi of lemons keeps your blood sugar steady which keeps you feeling full and energized longer. The pectin fibre in lemons also assists in fighting hunger cravings. So, grab that lemon water, then grab those skinny jeans. No jean acrobatics necessary!



8. BALANCES PH LEVELS

Your body's pH needs to be balanced in order for you to be healthy. Excess acidity in your body, caused by eating acid forming foods, such as sugar, dairy and meat, is a major cause of disease and hormonal imbalance. Lemons are one of the most alkalizing foods for the body. You might be thinking, "Hold on a second ... Aren't lemons acidic? What about citric acid? Is this a trick?" Good points, but here's the thing - lemon juice is acidic outside of the body, BUT once your body absorbs it, it turns alkaline - opposite of acidic on the pH scale. Mischievous lemons! Drinking lemon water every day can help to remove overall acidity in the body #improving your overall health.



9. AIDS DIGESTION

Having warm lemon water in the morning also aids in proper digestion. The warm water serves to stimulate the gastrointestinal tract and keep things *ahem* "moving" - if you get my meaning. Maybe I should have made this "fact number 2" instead! Lemon juice prevents constipation by encouraging the production of bile and ensuring smooth bowel functions.



10. ENHANCES MOOD

The scent of lemons has mood enhancing and energizing properties. Lemon juice also helps reduce anxiety and depression by keeping your nerves nice and calm. Not a morning person? You know what to do!

So there you go! As far as routines go, adding warm lemon water to your morning is very simple. I hope now that you've read about the amazing health benefits it has, you try it out for yourself and kickstart your New Year on the road of health. Why not try it out?

References: webmd.com, humanhealth.com

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Effective At Home Exercises To Sculpt Great Legs

Are you looking for leg and butt exercises so that you can sculpt your legs? Stop staring at the celebrities in magazines with the legs of your dreams and start doing something about it! 

Work out your thigh muscles and achieve that sculpted definition with these classical ballet exercises to tone your legs. As a principle ballet dancer I have helped many clients to define their body & legs, let me share with you these effective exercises with you that will help to create your perfect legs! You don't need any additional equipment, for the barre exercises just hold on to a chair. So, what are you waiting for? Get toning & sculpt those fabulous legs!

Try combining this :

BBS - Workout Class II

Sculpt Slim Ballerina Legs & Strong Core. The exercises are designed to get you super lean and slender, boost your metabolism, firm and burn!

Level -Beginner /Approx.25min

BBS - Workout Class III

Toned Glutes, Great Legs & Defined Hips. A low impact body sculpting workout designed to strengthen, shape and tone the muscles in your legs and bottom.

Level -Beginner /Approx.25min

BBS Workout Class-Barre I

Create Your Dream Body Line! An elegant Ballet Barre Workout class based on some muscle firing exercises from the classical ballet to tone up your muscles, lengthen, strengthen your legs, stretch & sculpt your thighs, calves and glutes for a stunning body silhouette.

Level: Beginner /Approx.:30min

BBS Full Body Blast II!

Challenging & highly effective total body workout class. Beautifully designed series of mat, ballet barre, centre and stretching exercises that will fire up all your muscles, burn the calories, slim, tone up, stretch & lengthen your full body, creating elegant posture as well as sculpt a ballet dancer-like body line.

Level : Beginner/Intermediate

Approx.: 50 min

Enjoy exercising and creating your best body!

www.balletbodysculpture.com

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Want To Be Fit & Look Elegant - Why Not To Try Ballet

As a former principle ballet dancer, I know many ballet steps for toned muscles and a great posture. While most people think of ballet as a pretty art form, it actually requires a great deal of strength. In fact, you might be surprised how much strength is actually required to perform a fairly simple step. Because you do need so much strength to do ballet, there are many ballet steps for toned muscles that will not just make your whole body fitter and more flexible but also will develop the grace, elegance as well as confidence.

1. PLIÉ

Pliés are one of the many ballet steps for toned muscles that you can do just about anywhere. All you need is a counter or a chair to hold onto. To do a plié in first position, put your heels together and turn your feet out. Then bend your knees, making sure your knees don’t roll forward and your butt doesn’t stick out. Keep your back straight and stomach pulled in. By doing pliés you will tone your inner thighs and butt, which are often difficult areas to tone.

2. TENDU

Performing tendus is another ballet step that will help you tone your inner thighs. They will also strengthen your abdominal muscles and feet! To perform a tendu from first position, stand in the same position you were in for pliés. Keep you knee straight and brush your leg out to the side pointing the toes at the end. Then, bring your leg back in, your knee stays straight . You want to keep your feet on the floor and come to the same position that is pictured.

3. À LA SECONDE

À la seconde is one of the easiest ballet steps you can do to strengthen your arms. It doesn’t even require any movement. Simply stand with your arms held out to the side and round your elbow slightly so your palms face in. Keep the shudder plates down, back straight and chest open. Then hold this position until your arms get tired. You will find doing this strengthens your shoulders and back as well.


4. PORT DE BRAS FORWARD

Port de bras forward is a step that will strengthen your core muscles. All you have to do is hold onto a counter or chair while standing in first position. Then, extend your arm to the side and bend forward from the waist with a straight back and go down as far as you can. Bring you arm up at the bottom and open to the side again she you come up. When you come back up, keep your back straight as well. You should feel your core muscles working.



5. RELEVÉ

Relevé is a great step in ballet for toning your inner thighs, butt, and strengthening your calves. To do a relevé, stand in first position and press up onto the balls of your feet. Then, lower back down. Keep you knees straight and push you heels slightly forward when you rise and come down to work your inner tights. By repeating this step 20 to 30 times in a row you will feel your muscles burn!


6. FONDU

A fondu is basically a plié and is done on one leg. Because it is done on one leg, a fondu is much more difficult than a plié but it also strengthens the muscles more. Bend and stretch both knees together, when you stretch open one leg to the side. Keep your knees both open to the sides, back straight and stomach pulled in. To get the most benefit of this step, repeat it until your leg becomes tired, then switch to the next leg.


7. SAUTÉ

If you like to jump, you will enjoy doing sautés. Sautés are basic jumps done in ballet, and they can be done in any of the ballet positions. However, you can get all of the benefit by doing them in first position, which you already know. All you have to do is bend your knees and jump, making sure your feet are pointed in the air and heels are down when you land. Sautés will strengthen your core muscles, your legs, and your feet.


All of these ballet steps can be done just about anywhere, and they will all tone and strengthen your muscles. Doing these steps often will help you achieve the toned #muscles you desire, and they will give you something different to do besides go to the gym. Have you ever considered doing ballet to get in better shape?



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Post by Ballet Body Sculpture.

Smoothy That Aids In Weight Loss

Smoothies that aid in weight loss offer a delicious, nutritious way to lose weight.  I had no idea that they are also so delicious! For me, this is like a revelation, because I have a confession to make: I have a total sweet tooth. By implementing smoothies, which are filling and healthy, I’m hoping you will be able can conquer my love of sweets – or at least send them in another direction. Maybe the smoothies can help with #weight loss too!

PEANUT BUTTER AND BANANA SMOOTHIE

There are a lot of surprising smoothies that aid in #weight loss, and this is one of them. I wouldn’t have believed that a peanut butter based smoothie could be all that healthy, but the protein is what makes it great. This smoothie is ideal as a replacement meal. Thanks to the peanut butter, you get plenty of protein, and all together, it's like a peanut butter and banana sandwich!

Recipe:

Half of one banana

1/2 cup smooth or crunchy low-fat peanut butter

1/2 cup of non-fat milk

6 ice cubes

1 tablespoon of chocolate whey protein powder

Place all of the ingredients into the blender and blend until smooth.

And the great thing this smoothy is a wonderful energy source for your exercise routines!:)

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Post by Ballet Body Sculpture.

GET RID OF CELLULITE FOREVER (NATURALLY)

Cellulite has often been termed “the curse of women” because so many suffer from the annoying orange peel skin dimples and fat deposits on their hips, bums and thighs. Unfortunately, too many women also throw thousands and thousands of dollars down the drain on totally ineffective “treatments” and useless products. That is because most people don’t really know what “cellulite” is, or what causes these odd dimples on the lower body trouble zones…

So if you don’t know what cellulite is, how can you treat it? 

Fact is, there is no real difference between cellulite fat, and regular fat. All of the cellulite sponges and creams designed to “dissolve” cellulite and other gimmicky devices are all ripping you off. Unfortunately, cellulite is actually caused by muscular atrophy, a condition that occurs when the layer of muscle becomes weak and undefined, and separates from the skin, making the unattractive fatty deposits visible. So the first thing you need to know is that cellulite treatment has nothing to do with your skin and everything to do with the muscles underneath the skin. And remember, cellulite removal has NOTHING to do with weight loss. Even the skinniest of girls can suffer from cellulite.

The good news is that there is a way to reverse muscular atrophy, and banish annoying cellulite forever. And no matter how much you weigh or how old you are, you can do this naturally without popping pills or using phony lotions.

HERE ARE 5 TOP TIPS TO GET RID OF YOUR CELLULITE FOREVER:

1. You CANNOT get rid of cellulite with creams or lotions: Stop using them! It’s that simple. There are dozens of cellulite reduction creams on the market, but they don’t do anything to treat your cellulite. The dimples caused by cellulite are a superficial result of a problem below the surface of your skin, therefore creams will do nothing.

2. Medi-Spa Treatments do not work: Numerous FDA reports show that medi-spa treatments designed to remove cellulite have actually scarred and injured a number of women permanently. From body-wrapping to endermologie, these treatments are completely ineffective (but can be very expensive).

3. Cellulite is NOT genetic, you CAN get rid of it: Ignore what you’ve been told, cellulite is not a genetic problem and you do not have to be stuck with it forever. Believing these falsehoods will just prevent you from taking the steps you need to get rid of your cellulite.

4. You can get rid of cellulite no matter how old you are: Because cellulite is a muscle issue, you can always fix it by strengthening your muscles. All you have to do are some simple movements that target specific muscles in the cellulite affected area to get rid of your cellulite. You can do these movements at home – they are not vigorous or overly strenuous and can be performed by women of all fitness levels.

5. The ONLY way to get rid of cellulite forever is with specifically targeted lower-body movements: The movements are unique, and directly target the muscles in the cellulite areas. They focus on lifting, toning and shaping the muscle layers, pushing them towards the skin and getting rid of the dimpled appearance. Unfortunately, these are not movements that you’ll be able to learn at your nearest gym. This natural way to remove cellulite does not make use of weights or machines. 

Ballet Body Sculpture exercises are specifically designed to target all areas that women are most concerned about, including cellulite, using a simple equation of 20% of your effort for 80% of results (and not the other way round, unlike in a regular gym):

With this program you will learn how to target every single one of your lower body muscles, with simple, light movements. Sign up for our classes, online program, or request a private training session and you will attain the tight and sexy look that you’ve always dreamed of. If you have some fat in your cellulite zones, it will be burned off as fuel so you will also lose any unhealthy excess body fat.

With our online classes you can even do these movements from the privacy of your own home and if you start with this targeted muscle stimulation method today you will start seeing results after approximately 2 to 4 weeks. It’s your body so just go ahead and do the right thing for it!

For more information and to request a special program set of exercise routines for the areas of your concern:

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

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