5 REASONS YOU AREN’T LOSING WEIGHT

You know what’s frustrating? When you work out, eat clean, are honest to yourself, and yet STILL you cannot lose weight! It’s weird! You’re thinking that life’s so unfair and what’s the point of all this suffering?!

Don’t give up! There are certain things you may be doing that are contributing to your plateau. I’m going to share with you 5 common, but unexpected reasons you may not be losing weight.

1. You’re not eating enough

You read that right. You may not be eating enough and therefore you’re not losing weight. Let me explain. The mentality of eating less to lose weight makes sense, but it’s actually one of the WORST things you can do! Depriving yourself increases the chances of binging later on in the day and you’ll end up eating MORE than you normally would! Not to mention, it totally messes up your metabolism. You’ll have no energy! Your body will go into starvation mode and it will hold on to the weight that you’re currently at because it thinks that it is dying. Over time you’ll find it harder and harder to lose weight or make progress in exercising. Restricting also tends to cause a continuous cycle of under and over eating, which just isn’t healthy. Instead, eat nourishing meals and snacks spaced out during the day. Give your body what it needs to continue to make progress. And also remember, being healthy is a LIFESTYLE. Your current diet needs to be something you can maintain your whole life. Please try not go under 1200 calories a day. But always consult with your doctor or dietitian.

2. You overeat on healthy food

Okay, so your problem may not be under eating, but it could be OVER eating healthy foods. Just because it’s deemed healthy doesn’t mean you can eat a crazy amount of it! Calories are still calories and if you eat too much of anything you won’t lose weight. So, you need to practice portion control! Be aware of how much food you’re putting into your body! Some foods may have more calories than you think! For example, nuts, nut butters and avocado are all super healthy, but they still have a high amount of calories per serving! I’m not saying don’t eat those foods – but instead pay attention to serving sizes and your waistline will thank you for it.

3. You’re not eating mindfully

Do you multitask when you eat? Do you eat on the go? Do you eat while you’re watching TV? It’s totally normal to eat and do a million other things at once because let’s face it, we’re busy! (Trust me, I can relate) But this tends to make us eat super fast and we may overindulge without realizing it. Being a mindful eater not only helps us listen to our hunger level, but it also lets us truly enjoy and savor each bite. (And who doesn’t want to enjoy their food, right?!) Try to sit down without distractions and only focus on eating. You may be surprised at how quickly you fill up! You owe it to yourself, your body and your health to be mindful about what and how much you eat.

4. You do too much cardio

Think you’re going to reach your goals by doing crazy amounts of cardio everyday? If so, you’re missing out on one of the most important ways to exercise – and that’s strength training! It not only sculpts lean muscles, but also boosts your metabolism so you keep burning calories longer throughout the day and night! Also, if you ONLY do cardio, your body will adjust and eventually you’ll plateau and stop seeing results. So, replace 3 of your cardio sessions with our Ballet Body Sculpture Classes and you’ll soon see the results you want! In our classes we are using your own body weight to build the strength, sculpt long lean muscles and also to create an elegant posture!

5. You aren’t surrounding yourself with supportive people

Losing weight can be challenging if you’re constantly surrounded by people who don’t support your goals. You’re more likely to cave into eating junk food and skipping workouts if everyone else around you is too. Try to tell your friends and family that it’s important for you to lose weight and reach your goals. They should respect you and who knows, maybe they’ll even learn from your healthy habits! Reaching a goal takes a positive and motivated mindset. Energy is contagious and if negative people surround you, then it can rub off on you! But DO NOT LET IT! Be stronger than that. Don’t be afraid to stay away from negativity. It’s YOUR life and YOUR journey. Do what’s best for you and surround yourself with positive influences ONLY.

There you have it – some surprisingly common reasons why you’re not losing weight! You may relate to all or some of these, but hopefully this will give you some perspective into your own fitness and eating habits! Making changes is difficult, but it starts with acknowledging where you can improve! Which one of these reasons can you relate to the most?

See you in our classes!


www.balletbodysculpture.com

6 Healthier Breakfast Ideas To Get You Fitter

From our experience we already know that breakfast is the most important meal of your day, however having a large variety of choices doesn't always help and a lot of you probably wonder what would be the most nutritious, tasty as well as healthy breakfast meal.

Turns out, starting your day with a nutritious and healthy meal is surprisingly simple: all you need for a complete breakfast are carbohydrates and proteins. Your body breaks carbs down into sugars, which fuel your brain, and proteins keep you satiated until lunch time.

Many companies that market breakfast foods claim that their products contain at least parts of this golden ratio, but processed foods like sugary cereals usually contain "bad" carbs, such as simple sugars, which are quickly converted to fat rather than energy.

Here are a few common breakfast foods you should ditch for some healthier, more complete alternatives.

For something sugary:

Instead of a biscuits or cookies, eat steel cut oats with peanut butter, walnuts and honey. Many cereals are loaded with sugars and processed flours. Steel cut oats contain about 5 grams of protein, zero sugar, and are low in saturated fats and high in finer. The peanut butter and walnuts adds an extra shot of satiating protein, healthy fats, and honey will give you a 
sweet kick without the sugar blast.

For something toasty:

Ditch a plain bagel and cream cheese for whole grain toast with avocado, smoked salmon, and a poached egg.

You're technically getting carbohydrates from the bagel and protein from the cheese, but plain bagels contain refined white flour and simple carbs, which provide a quick burst of energy to your brain that quickly fades.

The complex carbs in the toast take longer for your body to process, leaving you satiated for longer. The smoked fish, avocado, and eggs are packed with good lean protein and heart-and-brain-healthy omega-3 fatty acids.

For something creamy:

Instead of flavored yogurt, eat plain whole milk Greek yogurt with berries, nuts, and cinnamon. Flavored yogurt cups are chock full of sugars. Substitute with plain Greek yogurt, which packs in 17 g of protein and only 6 g of sugars. If it's too bitter, sweeten with antioxidant and fiber-rich berries, protein-rich nuts, and cinnamon.

For something eggy:

Instead of a bacon, egg, and cheese sandwich, eat eggs with avocado and salsa in a corn tortilla. Bacon is a good source of protein, but it's high in sodium and saturated fats, which increase your risk of heart disease. Substitute bacon with protein-rich avocados.

They contain about the same amount of protein per serving as bacon, yet contain many essential vitamins and healthy fats, which also increase your absorption of antioxidants, like lycopene, from the salsa.

Corn tortillas are also low in unsaturated fats, sugars, and sodium, and high in fiber and vitamins like magnesium.

For something syrupy:

Instead of regular pancakes, eat whole wheat pancakes with a fruit compote on top.

Nowadays you can find whole wheat flour from just about any grocery store. It's high in fiber and sticks with you for longer than white flour.

Be sure to crack an egg into the batter to include your protein!

Fruit compote made from frozen blueberries, raspberries, and strawberries are a low-sugar and antioxidant-rich sweetener.

For something fruity:

Instead of a glass of orange juice, make a smoothie of plain Greek yogurt, peanut butter, and frozen berries. Fruit juices contain a ton of simple sugars and few protein and fibres. The protein in the yogurt and peanut butter keeps you satiated for a long time, while the berries not only naturally sweeten the drink, but contain good complex carbohydrates and antioxidants.

Keep healthy and don't forget to burn the extra calories in our classes!

www.balletbodysculpture.com

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

7 Best Fruits For Your Diet

First off, let’s just state that all fruit is healthy. Some people worry out the sugar content, but fruit sugar (fructose) is not something you should be concerned about. The nutritional value of fruits is not in their sugar but their lack of calories, lack of fats and all their good things, including dietary 

fiber, vitamins, folate, minerals and antioxidants. Having said that, not all fruits are equal and there are some that are better to increase your intake of when you’re trying to lose weight.

1. WATERMELON

Watermelon is one of the absolute best fruits for weight loss. Though it tastes delicious and fruity, watermelon, as the name might suggest, is actually made up of 90% water. This means a filling 100g serving of the fruit only contains about 30 calories! It is also rich in something called arginine, which is an amino acid that helps to burn fat. Watermelon is perfect for keeping you hydrated and encouraging the pounds to shed!

2. APPLE

Though apples are often overlooked today in favor of trendier and more exotic fruits, they actually possess of some of the best benefits that fruit can offer. One medium sized apple has no fat, no sodium and will only set you back around 50 calories. They can also make your teeth whiter, reduce certain cancer risks, boost your immune system and keep your heart on a healthy track.

3. GUAVA


Mostly associated with India and Portugal, the delicious guava fruit is packed full of important health benefits. Guavas are incredibly high in fiber and also make for effective weight loss due to their low glycemic index. This low glycemic index also makes guava a great choice for diabetics, and thanks to the high fiber, the fruit will help to keep your bowel movements healthy and regular, which really aids overall weight loss.

4. PEAR


Just a single pear can meet one whole quarter of your body’s daily fiber requirement, and this makes them great for your digestive system. Pears have also been proven to be able to reduce cholesterol levels and work against type II diabetes and the risk of coronary heart diseases. The high fiber content of a pear means that you stay feeling fuller for longer, which is something that is really important when it comes to dieting.

5. BANANA


Containing just 105 calories per fruit, bananas are the perfect source for a quick and longer lasting energy boost during the day, beating in health and diet terms any pre-packaged diet bars or workout snacks that you could buy. Bananas are also great for helping to regulate your blood pressure, preventing too much acidity in your system and easing muscle cramps.

6. TOMATO


Yes, that’s right, I’m counting tomato as a fruit, not a vegetable! It is an argument that can divide many, but something that is undeniable is the positive effect that tomatoes can have on a diet. First of all, they are delicious, secondly, they reduce water retention and thirdly, they are chock full of beneficial antioxidants. Another really important fact is that tomatoes work to reverse leptin resistance, and leptin is a protein within the body that actively prevents the body from losing weight.

7. ORANGE


We all love the juicy, summer taste of an orange, and with only 47 calories in a 100g serving of the fruit, it is pretty much the perfect snack to be diving in to if you are trying to lose weight and follow a quite strict diet plan. An orange’s natural sweetness will also help to curb sugary cravings for unhealthy snacks.

All fruit is good for you, so just eat more of your favorites. Which are?

Enjoy the favourites and I look forward to see you in our classes, ballet workout, ballet barre, private, group lessons as well as online classes!

www.balletbodysculpture.com

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

You can't put limits on your goals, the more you dream, the farther you will get. - Look forward to seeing you for more classes!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Thursday, September 17, 2015

How To Burn Body Fat!

The process of “burning fat” can get very complicated if you want to go into the finer details but can be broken down to three main steps:

Mobilization

Transport

Oxidation (the burning of)

So, what do they mean?

Mobilization is releasing the fatty acids from the fat cells and getting it into the bloodstream. To do this you need to be doing a short high intensity form of exercise, ballet or similar.

Transport is as it sounds, transporting the newly released fatty acids into a working muscle via the blood. So if you are doing a intense strengthening exercises, the muscles will call upon the fatty acids transported by the blood for energy.

Oxidation, to put this simply, this is when the working muscles use fatty acids as energy and is being burnt.

Sounds simple doesn’t it?

1. Excesses – Clearly this is the big one. People are quick to say why they can not do something rather than actually do it. Even the things that they have never tried before.

2. Intensity – Ballet Body Sculpture workout classes have great intensity, yet it's a very elegant way to exercise and build a beautiful posture as well and burn the calories in your workouts.

3. Eating – This one is pretty clear too, but you’ll be surprised at how many people who follow an exercise plan don’t actually know what the are eating when it comes to calories, and they get upset when they don’t see the results they want.

3a. Eat Protein – Protein is the building blocks of our bodies, hair, nails, muscles etc. If you are exercising you will need to increase the calories you are getting from protein to fuel your body.

3b. Eat Healthy Fat – Good fats like plain nuts and nut butters, coconut oils, grass feed butters etc all have great properties in keeping our fat burning hormones up naturally.

3c. Keep Carbohydrates Low (ish) – Carbohydrates is a non essential macronutrient, our bodies can and have survived without eat carbs. Carbs help raise insulin which puts you more into a fat storing mode if timed wrong. So eat those before the exercise not after:)

4. Excuses!!!

5. Listening To The Wrong People – There are too many people in this world that give out bad health and fitness advice from the Government, media, all the way down to your best friend and the person trying to sell stuff like Herbalife, Forever Living, and Slimming clubs. So its no wonder that people don’t get what they want. With so much information coming at them from different angles what direction do you go down?

Always talk to and only listen to a professional trainer/coach. That might sound biased but a good trainer will teach you more in a few sessions than anyone I have listed in point 5.

So, how to burn fat?

Eat a diet plan mostly proteins and fats, having carbs the third priority. Follow a regular and intense training programme, mostly strength training based , so why not not try Ballet Body Sculpture Classes?:) Group classes or Private training sessions, if you really want to see great body changes coming quickly.

And don't give yourself excuses!:)

Enjoy the summer and I look forward to seeing you in our classes!

www.balletbodysculpture.com

"You can have RESULTS or excuses NOT BOTH." - Get away from the heat into our cool studios! See you by the barre:www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Monday, June 29, 2015

10 Effective Tips to Keep Weight Off For Good

There's no fad diet or miracle pill that will change your body overnight, but losing weight is within your reach—it just might take a little longer than you'd like. Consider this: when you lose weight at a slow and healthy pace, you'll be more likely to keep it off for good. If you're done with the days of yo-yo dieting, these 10 tips are the emotional stepping stones to a healthier lifestyle.

1. Start small: Chances are, if in the past, you’ve tried to change everything all at once, few of your intentions have stuck for good. The answer to staying committed for the long haul is to start small. Make one positive shift every week, instead of overwhelming yourself with a bunch of changes at once.

2. Find healthy foods you love: It’s true! Healthy food that supports weight loss can also be delicious! If you’ve been on a solid sugar- and salt-laden diet for years, it will take a little getting used to. But sooner than you think, those cravings start to dissipate, and clean, natural foods sound much more palatable.

3. Don’t focus on deprivation: According to celebrity trainer Heidi Powell, anytime you deprive yourself of food, or of anything, “all you want is what you can’t have!” Take your mind-set away from sacrifice and start celebrating the fact that you’re cultivating a healthier, happier, more energized life.

4. Find out what fuels you: Whatever your true motivation is, tap into it, and use it. Is it about fitting into a ton of clothes tucked away in the back of your closet? Is it about being lighter and more active, so you can run around outside with your kids? Getting serious about your long-term goals will keep you committed to your lifestyle change.

5. Learn to love consistency: When you have a regular mealtime schedule and fridge full of fresh produce and healthy staples, making choices that support your goals won’t feel like a constant battle. Remember, this isn’t a quick fix — this is a lifestyle change. After a few weeks, these things will feel like second nature.

6. Seek out exercise you enjoy: Heading to the gym shouldn’t feel like pulling teeth. Keep on trying #new group fitness classes, cardio machines, and different styles of #exercise. When you find that one activity that flies by and feels like fun, you’ll know you’ve met your match.

7. Plan ahead for indulgences whenever possible: Occasionally enjoying a sweet treat or special meal out are essential parts of sustainable weight-loss plan. When you know you’re going to want a burger at your BBQ or an ice cream cone when you’re at the beach next weekend, keep your diet extra clean leading up to your special indulgence. It will make the whole experience that much sweeter.

8. Have compassion for yourself: Sometimes, we’re triggered by foods around us, we haven’t planned ahead, and slipups happen. Instead of being hard on yourself after eating a food that’s “off-limits,” forgive yourself, and move on. When you treat yourself with kindness, you’ll be able to bounce back and stay on track. Let’s skip the downward spiral of a whole day (or week) filled with junk food, shall we?

9. Keep setting new goals: As you’re evolving and progressing on your weight-loss journey, your goals have got to keep up! There’s so much to celebrate beyond that number on the scale, and setting specific and personal minigoals like training for a race (or slipping into that pair of old jeans) will help you stay connected.

10. Picture the new you: If you’ve struggled with your weight for a long time, it can be hard to visualize a new, healthier life. You might not be able to find the words right now, but creating a tangible reminder, like a healthy vision board covered in inspirational images, will help you start to recognize what your dreams look like.

And lastly, always choose #true professionals to help you achieving your goals fast and precise:

www.balletbodysculpture.com

Enjoy the weekend! And more great, challenging & fun classes!:www.balletbodysculpture.com
Posted by Ballet Body Sculpture 

Choc Hazelnut Tart - Grace Your Kitchen Table This Easter Weekend

Creamy, chocolatery and adorned with your favourite fruits or berries, this dish is also vegan, gluten, grain and dairy free to suit particular intolerances and preferences. But above all - it's really DELICIOUS!!!:) 

So here it is:

• YIELD: 35cm tart (10 Servings)
• PREP: 15 mins
• COOK: 10 mins
• READY IN: 2 hrs 25 mins

• Do I really need to say anything? No.....it speaks for itself! 

  INGREDIENTS

  • 220 g hazelnuts
  • 30 g shredded coconut
  • 40 g raw cacao powder
  • 50 g raw coconut sugar
  • 2 tbsp coconut oil
  • pinch salt
  • 1x 240 ml can coconut cream
  • 280 g dark chocolate chopped
  •  fresh berries to serve

  INSTRUCTIONS

  1. Preheat oven to 180ºC
  2. Lightly grease your tart pan with coconut oil and set aside
  3. Process hazelnuts and shredded coconut together in a blender until it becomes a fine meal
  4. Add the cacao powder, the coconut sugar, coconut oil and salt, and blitz again until combined
  5. Press into your tart pan and bake for 10-15 minutes; set aside to cool
  6. In a small saucepan, bring the coconut cream to a gentle simmer, and add broken chocolate
  7. Stir continuously until smooth and velvety and pour into tart pan
  8. Refrigerate for 2-3 hours then top with berries and serve

Enjoy!!!:)

www.balletbodysculpture.com

"Life is not about finding yourself. Life is about CREATING yourself " - Enjoy Easter Sunday! See you in classes next week:www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Sunday, April 5, 2015

The Importance Of Body Language & Posture

Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy shows how “power posing” — standing in a #posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.
See full article here...

To learn how to improve your posture & confidence:

www.balletbodysculpture.com

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.

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

Post by Ballet Body Sculpture.