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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Visibly Reduce A Dress Size Just By Improving Your Posture

The Importance Of Great Posture

They say that after 40s, it's all about posture. Nothing makes us look longer and leaner, or gives us more centre-stage confidence, than standing well and moving effortlessly. Boost strength and stamina is also important of course, but working using some advanced professional techniques that encourages #great posture and mobility is going to do more for us in the future.

If you want to look slimmer and years younger in seconds work on your #posture whenever you can. Learn to keep your body's memory with a bit of conscious realignment until it becomes second nature. No matter how toned those abs might be, slouching curves the spine forward, creating rolls on the belly and making you appear inches shorter than you truly are.

So where to begin? Find a technique that works with your lifestyle and personality and you stick with it long enough to see and feel the rewards. Try this home exercise from #Ballet Body Sculpture : 

Stand up straight right now, lift your chin up, shoulders down, tummy in and back straight. Your muscles will hurt because they are used to an easy posture, which can cause rounded or hunched shoulders, a protruding stomach, and an ungainly masculine walk, as well as sagging facial features. Now, imagine you’re wearing a very expensive diamond necklace - open your shoulders out to show it off and slide your shoulder blades down your back. At the same time, draw your tummy in and try slowly lifting your waist up two inches – creating more space between your hips, rib cage and accentuating your waistline. Relax your shoulders and breathe normally. As you walk, you start to float with presence and grace, as you turn you glide, each movement becomes an expression of your inner beauty.

Keen to find out more? Learn the techniques that will create the grace and elegance, enhancing your posture, giving you confidence and making an apparent difference the way you move and stand - see more details bellow:

www.balletbodysculpture.com

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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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7 Business Body Language Tricks To Advance Your Career

Because your #posture, your facial expressions and other physical movements play an important role in an individual’s success, here are a few business body language tricks that will help you reach your goals. If you want to advance in your career, then you need to pay attention to your body language too. It can say a lot about you as a professional, positioning and movements work together to communicate specific attributes about an individual. By using facial expressions, #movements and positioning, you can project positive qualities such as assertiveness, confidence, empathy, interest, openness to collaboration and intelligence. By using a few clever body language techniques, you can communicate these qualities and you can raise yourself in the esteem of influential parties without speaking a word. Here are 7 business body language tricks hat help advance your career:

1. MAINTAIN EYE CONTACT


One of the most important business body language tricks that will help you advance in your career is maintaining eye contact with your interlocutors and engaging in active listening more often. This way, you show other individuals that you respect them and that you are interested in what they are saying. Keep consistent eye contact with your colleagues when they speak, nod occasionally and they will feel interesting and important.

2. KEEP PALMS   FACING DOWN

Even though the people around you may not recognize this subtle move, it will actually help you shape their opinions of you. A lot of studies have shown that when individuals place both of their hands palms down on podiums, tables or desks when speaking to others, it projects a sense of leadership and authority.

3. REMOVE POSSIBLE BARRIERS


Try to keep your body language open and remove any possible barriers because most people tend to take emotional cues from their conversation partners. So, don’t cross your arms and don’t slouch, because you will appear “closed off” to others. Keep your arms at your sides to show the individuals you interact that you are open. Also, try to avoid being separated by your interlocutor by large items such as tables.

4. SMILE SINCERELY


When you talk to your boss or to one of your colleagues, try to smile sincerely. When you approach an individual, try to imagine greeting an old friend and a genuine smile will emerge on your face. A sincere smile communicates a sense of warmth, which will encourage others to open up.

5. MINIMIZE MOVEMENTS


When you talk to your boss or to one of your co-workers, try to avoid scratching, squirming, twitching or wiggling because you will seem nervous and tense. Also, avoid gesticulating widely when you talk to another individual because this could distract your interlocutor from important points, so try to incorporate natural, subtly controlled movements that will mirror the body language of your interlocutor.

6. DEVELOP A STRONG HANDSHAKE


This simple act can take some work, so avoid extremes in handshakes. Aim for a brief, natural-feeling grasp if you want to communicate trust and respect and avoid an overly limp or excessively firm handshake.

7. STRIKE A WIDE STANCE


When you talk to your boss or to one of your co-workers, try to adopt a wide stance because it will expand your diaphragm and it will project your speaking voice more effectively. You will seem more influential and more impressive and you’ll make a good impression.

These body language techniques will help you reach your goals but you need to practice them, so you will develop body language habits that will help you in your career. 

Would you like to learn how to develop your #confidence, advance your body language and posture:

wwww.balletbodysculpture.com



Sources: lifehack.org

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7 Ways To Be At Your Best

1. DON'T GIVE UP

If you want to learn a new skill, exercise,(or #ballet), you can't give up after your first #lesson. One of the ways to be the best you can be is by not giving up after failing a few times. Some people take longer to learn certain skills than others do. If you give up, then you'll never learn anything new.

2. BE PATIENT

You can't rush anything. If you want to #learn how dance, #coordinate your body, or to play an instrument, it's going to take practice. Nothing happens overnight. You have to be patient if you want to turn into someone that you're happy with. The new things you will try will take some focus, the more effective that will bring you the best results, will take the most of your concentration, is a simple 80 - 20 equation. 20% of effort for 80% of results, but the not the other way round..

3. HAVE A ROLE MODEL

Find someone successful to look up to. It can be a celebrity, a parent, or a neighbor. Just make sure that they have positive traits that will make you want to become a better person. If they set a poor example for you, then it could negatively impact you. Use #NLP exercises to increase the effects.

4. FIND A REASON

If you don't think that being a good person will get you far in life, then you're not going to bother to be the best that you can be. You have to realize why being your best self is so important. As soon as you do so, you'll have an easier time doing what is #healthy for you.

5. TALK TO POSITIVE PEOPLE

Have you ever heard that your boyfriend should make you want to be the best person that you can be? That's because the people you surround yourself with have a huge impact on your personality. If you only hang out with slackers, you'll become one of them. You need to find friends who strive to succeed, and will push you to do the same. Try our #group classes!:)

6. DO WHAT'S RIGHT

It's easier to look up some beautiful pictures of ballerinas or celebrities, admire, but think you can never be anything like them. Of course, by taking the easy way out, you won't be challenging your mind. You should stop doing the easy thing and start doing the right thing. It might make your schedule a little busier, but it'll help you become more worldly. Plus, you won't feel guilty for doing something you know you shouldn't be doing.

7. BELIEVE IN YOURSELF

You need to be optimistic if you want to be successful in life. If you assume that only bad things are going to happen to you, then you're setting yourself up for failure. A #positive mindset can turn your whole world around. Try it and see how much your situation changes.

If you put your mind to it, you really can accomplish anything. Give yourself credit, and stop assuming that you'll fail at anything that you try to do. What skill have you always wanted to learn, but never thought you'd be able to do? #Try it this week. No exceptions.

See you in the studio! ( Or you are welcome to join for our #online classes!) 

www.balletbodysculpture.com

Post by Ballet Body Sculpture.

Why Green Tea ? - The Benefits That You Didn’t Know About

Green tea has been used as a medicine for thousands of years, originating in China but widely used throughout Asia this beverage has a multitude of uses from lowering blood pressure to preventing cancer. The reason that green tea has more health benefits attached to it than black tea is (apparently) due to the processing. Black tea is processed in a way that allows for fermentation whereas green tea’s processing avoids the fermentation process. As a result, green tea retains maximum amount of antioxidants and poly-phenols the substances that give green tea its many benefits.

Here’s a list of some of its amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes.

• Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

• Diabetes. Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.
• Heart Disease. Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.
• Esophageal Cancer. It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.
• Cholesterol. Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
• Alzheimer’s and Parkinson’s. It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells.
• Tooth Decay. Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions
• Blood Pressure. Regular consumption of green tea is thought to reduce the risk of high blood pressure.
• Depression. Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.
• Anti-viral and Anti-bacterial. Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.
• Skincare. Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

How Much?

These are some of the many benefits but the reality is one cup of tea a day will not give you all the abundant gains. The jury is out on how many cups are necessary; some say as little as two cups a day while others five cups — and more still say you can drink up to ten cups a day. If you are thinking of going down this route, you may want to consider taking a green tea supplement instead (it would keep you out of the bathroom).

Another thing to point out is that there is caffeine in green tea — so if you are sensitive to caffeine then one cup should be your limit. Green tea also contains tannins (which can decrease the absorption of iron and folic acid), so if you are pregnant or trying to conceive then green tea may not be ideal for you. You can try mixing green tea with other healthy ingredients such as ginger.

For the rest of us with all these abundant benefits…it’s a wonder we drink anything else:)

For more ideas to stay healthy and fit join our personal training/advise sessions to start building your defined wellbeing:

www.balletbodysculpture.com

Online training classes available at :

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

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Embrace Your Inner Ballerina – Ballet Workout For All Women

With devotees like Madonna, Kelly Ripa, and Natalie Portman, it's not surprising ballet workout classes becoming increasingly popular. But it's not just Hollywood hype! Ballet-inspired workouts are a great way to develop lean muscle mass while improving your balance, flexibility, and range of motion.

Should I try it?

That depends. Are you looking for a fun and unique total-body workout? If so, then yes! Ballet workouts are suited to all fitness levels and – in spite of what you might think – no previous dance experience is required. Tutors provide exercises for everyone to help and get the most out of their workout.

What should I expect?

A lot of people think you need to be coordinated or that you need to be a dancer, but you really don't. Go in with an open mind, listen to the instructor, listen to your body and enjoy yourself.

What's in it for me?

Yes, if you are keen on having a read carpet ready body like Natalie Portman and Zooey Deschanel, who are both fans of the ballet based fitness method. You would be burning anywhere from 400 to 600 calories in an hour-long class (depending on your weight and height),  so you're bound to see changes sooner rather than later. Long lean muscles, sculpted abs, toned thighs and calves, and improved posture and flexibility are often reported. And don't forget all of the other benefits that come with regular exercise: a decrease in stress levels, better sleep and improved cardiovascular health to help ward off heart disease and diabetes.

What should I wear?

Wear comfortable, breathable workout clothing that's easy to move around in, but not so loose that it's impossible for the tutor to see your form in class. As for your feet, leave the cutting-edge cross-trainers at home. Soft ballet shoes are the best option, they can be purchased in all ballet shops. Alternatively, to begin, simple socks will do the job.


How often should I go?

Regular ballet workout class, three or four times a week will deliver dramatic results in the form of a slimmer, more toned physique.


Where can I try it?

We have a range of group& private classes available, as well as lessons for absolute beginners in various locations. Attendance is flexible, you are not stuck with specific course, certain start dates, or even week day. However regular exercise is always advisable to gain maximum benefits. Start with attending a Taster class and start gaining progressive results directly.

For those that live further away and are not able to attend our classes in available locations, we created a great resource library with online ballet workout classes, that will be available to enjoy in the very near future.

www.balletbodysculpture.com

Post by Ballet Body Sculpture.

Why it's never too late to get fit & healthy

A bad diet, excessive drinking, a couch potato lifestyle, and any amount of smoking can all contribute to heart disease. But if you've indulged in your fair share of boozy brunches and drive-thru meals, we've got reassuring news: As long as you kick the bad habit and adopt a healthier routine by the time you reach your 40s, any harm done to your heart can likely be limited or even reversed, according to a new study published in the journal Circulation.

The study results suggest two things. First, it's not too late for most adults to give up excess drinking, smoking, or other unhealthy habits; doing so even moderately will score you benefits. In particular,smoking and maintaining a healthy weight appeared to have the most impact on decreasing heart disease risk, the researchers wrote. Plus, it demonstrates that adult behavior can change, and that there are actionable steps you can take to reduce your risk of heart disease.

Need inspiration to pull yourself out of an unhealthy routine? Join our regular weekly workouts for ladies, designed to keep you healthy and fit, help you to achieve great gains using unique mind and body connection.

We welcome clients of all ages and fitness levels, including individuals looking for an alternative to conventional physiotherapy for a range of physical conditions.

Whilst there are many dance and fitness class's for women, the BBS program steps far beyond this area into working with people who have physical discomfort, as well as those who would like to develop an excellent body aesthetic.

Our expertise comes from many years working at the highest level of international ballet. More than simply dance,  ballet professionals are athletes who understand anatomy and body mechanics more than any discipline. Our program is based on many years of body/ mind management, working with injuries and recovery whilst still maximising  peak performance.

For those looking to really make a difference in their lives and benefit from an expertise level that is second to none, then BBS is the only choice.

Last tip - No previous ballet or dance experience is needed to join!

www.balletbodysculpture.com

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Ballet Fitness class in Kensington | - Dance News from Dance Near You Class Finder UK

Ballet Fitness class in Kensington | - Dance News from Dance Near You Class Finder UK

Flexibility or Hypermobility - Find Out More

When you start exercising you may start to discover many interesting factors about physical functions of body, joins and muscles. Often people get a little confused between these two things - Flexibility & Hypermobility, or think that they are one and the same. But there is actually quite a difference between the two.

You can be Hypermobile and not Flexible, or Flexible and not Hypermobile, or both together or neither!

Hypermobility relates more to the mobility in your joints due to the tension in the ligaments supporting them, while Flexibility is more about the total range of movement that you have in your body, which depends on the amount of tension in your muscles, fascia and nervous system.

Around each of our joints are strong bands of connective tissue called ligaments that help hold our bones together. (Remember that ligaments attach bone to bone, while tendons attach muscle to bone). In some people these ligaments are very tight, while in others they are quite stretchy. If a person has very stretchy or “lax” ligaments we call this Hypermobility. This means that the amount of movement available in their joints is more than for a person who has tight ligaments. The mobility of the ligaments does not change very rapidly over time. However as we age, if the joints are not moved regularly, the ligaments may stiffen a little.

Some people are mobile in just one or two joints, while some people have excessive mobility everywhere! (There is a special test to see how hypermobile you are called The Beighton Scale that gives you a value out of 9).

Note that Hypermobility is very different to Flexibility. Flexibility is more about your muscles (and other soft tissues) and how much they can lengthen to allow you to move your body through a full range of motion. This can change very rapidly, whereas your Hypermobility will not. While Hypermobility is usually genetically linked, we all have the capability to change our flexibility if we work on the right things.

You may feel tight in your muscles one day and loose the next, due to the amount of exercise you are doing, trauma from overstretching, changes in the temperature or hormonal change.

The one big myth that is that flexibility is all about your muscles. There are so many other systems that contribute to the amount of flexibility you feel in your body, so it is important that any flexibility routine that you do cover all bases. In our training classes and ballet workouts we make sure that there are exercises that contribute to your neural mobility, fascial tension, dynamic flexibility and strength and the power of your mind over your body, as well as static stretches.

Join our ballet workout classes in various locations and discover the real flexibility that is inside you today!

www.balletbodysculpture.com

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