10 Hot Chocolate Recipes For You This Winter

Winter we like to call as our hot chocolate season. So here are 10 exciting hot chocolate recipes for you to enjoy and warm up this season. You'll find quite the range of different and exciting new cocoa flavours: everything from lavender to matcha green tea hot chocolate:)

1. Vegan Almond Joy Hot Chocolate

It’s like your favorite candy was melted into drinkable goodness. Bonus: It's vegan (perfect for your dairy-free friends). 

Get the recipe here.

2. Super Decadent Barcelona-Style Hot Chocolate

Rich in flavor but simple to make—the recipe only has four ingredients (plus water). 

Get the recipe here.

3. Coconut Kahlua Hot Chocolate 

One perk of adulting: upgrading your cocoa with Kailua. 

Get the recipe here.

4. Salted Caramel Hot Chocolate

Throw a few ingredients into a slow cooker for an easy DIY of the Starbucks favourite. 

Get the recipe here.

5. Strawberry Sweethearts Cocoa

Beautify your hot chocolate with this rose-hued strawberry treat. 

Get the recipe here.

6. Pumpkin Spice Hot Chocolate

Pumpkin spice goes really well with hot coffee and hot chocolate. 

Get the recipe here.

7. Lavender White Hot Chocolate

This version keeps it light and sweet. 

Get the recipe here.

8. Dairy-Free Mocha Hot Chocolate 

This drink takes the standard mocha to the next level. 

Get the recipe here.

9. Matcha White Hot Chocolate

With just three ingredients you can whip together a super impressive green hot chocolate. 

Get the recipe here.

10. Peppermint White Hot Chocolate

The holidays can last all winter, as long as you’re sipping this sweet and minty treat. 

Get the recipe here.

Remember, hot chocolate is a great as well as fast energy source. So you can quickly recharge and have fun exercising!

See you in class!

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

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 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

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

How To Shape Your Body With Ballet

We've been chatting to Cylex, see our latest interview here:
http://www.cylex-uk.co.uk/company-interviews/ballet-body-sculpture_23658025.html

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

Post by Ballet Body Sculpture.

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

Post by Ballet Body Sculpture.

ASR Search Engine

Magic Stretch Exercise To Improve Your Flexibility

In answer to all your requests about how to improve your flexibility without spending too much time for stretching. As we are all so busy with our modern lifestyle,  here you go - one of the most effective and simple stretch exercise:

The magic of this exercise comes if you do it every morning for 2 min before getting out of bed! This way you can not say you have no time or too busy during the day for stretching!:) Doing it first thing after you wake up really pushes your energy levels up, improves your circulation and wakes your whole body up gently. And it's done at the time when your body is still warm and relaxed!:)

So keep stretching and stay healthy!


Ballet Body Sculpture

Post by Ballet Body Sculpture.

Simple Steps To Weight Loss

Need to shift the pounds? Here are the smart ways to torch fat:

If you're looking for lasting weight loss, then it's best achieved over a lengthy amount of time. But if a special occasion is calling for some fast fat loss, then make sure you're doing it safely and as effectively as possible with our top tips:

Exercise at low & high intensity

Periods during exercise should be short, keeping your heart rhythm going, so it never slows down neither becomes too fast, upping strength & weight loss. This a reason why ballet based workout became so popular helping to shape your body lines and creating that grace as well feeling of an uplift within. It recruits deep more muscle tissue, boosting the body's metabolism, builds for strength, flexibility as well as posture. So you start to look and feel better almost straight away.

Cut out refined carbs

Carbohydrates and starchy foods that have little to no fibre - such as pasta, rice and potatoes - will do nothing but sabotage your weight loss goals, not to mention your health. They create a massive spike in your blood sugar levels, causing the body to release insulin - a hormone that shuts off fat burn and encourages fat storage.

Get enough sleep

Sleep is important for a number of reasons, but especially when it comes to staying in shape. A lack of it will put your body under serious stress, and unfortunately, the stress hormone cortisol is also bad news for fat loss. It could also be the reason why you find it particularly tough to shift belly fat - it promotes the storage of fat in this pesky area especially.

More ideas and tip how to improve your body lines, join our ballet workout classes - group, personal training, absolute beginner and online classes:

wwww.balletbodysculpture.com

Post by Ballet Body Sculpture.

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.