Secrets That Will Help You Attain the Figure of Your Dreams

New Year brings new years resolutions to achieve something you haven't yet managed or had enough motivation for in the past year. So why not to start now when you are full of energy and positive mind set? If you would like to get your body in shape as soon as possible and enjoy great results for a long time, here are a few important tips.

1. Set your goals correctly

To keep your body in good shape you need to eat less and move more. Even children know that. But there are other techniques that can help you become slimmer.

Losing a certain number of kilograms is a decidedly wrong direction for your great look and heath. Your correct goal should not be to lose weight but to reduce the percentage of fat and increase the percentage of muscle. Proper nutrition and regular exercise will help you achieve this.

2. Keep to the "1/ 1/ 4″ rule

In the most general terms, the ratio of proteins, fats, and carbohydrates in the human diet should fit into the "1/ 1/ 4″ formula: 1 g of protein, 1 g of fat, and 4 g of carbohydrates per 1 kg of body weight. This ratio may vary depending on lifestyle and stress. The main thing is to ensure that your body is supplied with the full range of necessary nutrients. So forget about all those mono diets.

3. Dim the lights low at the diner table

Afraid of overeating? Try dimming the lights and turning on soft relaxing music before sitting down at the table. Soft lighting is known to decrease appetite.

4. Take photos in full height of yourself regularly.

If you have seriously decided to reconsider your habits and get a new body in time for the summer season, take pictures of yourself! Do this every week. A recent study has shown that people who adhere to proper nutrition programs and regularly photograph the changes in their bodies usually reach their healthy lifestyle goals. According to scientists, such photographic evidence of how your waist decreases serves as a primary motivator for you not to give up halfway.

5. Take fish oil supplements

Fish oil is very beneficial for the body. A study conducted in Japan has shown that this product not only reduces inflammation and prevents cardiovascular diseases but also acts as a catalyst for the process of the breakdown of fats. When it comes to weight loss, fish oil is particularly effective in combination with exercise. Well, now — shall we give it a try?!

6. Exercise using high intensity workouts regularly!

Most people think that exercising once or twice a week, like going for a run or cycling in the gym will make you slimmer. I'm afraid it will not make much difference for your figure. To make a real change you need to start exercising every day, at least 10-20 min for 30 days to achieve the desired result, then continue on 3 times a week basis to maintain the gains. If you don't have time to go to the classes every day, try online workouts. Remember, it's not about the length of time, but about the intensity and regularity. Studio classes will certainly give you more results from the workout, but at home plus studio exercise combinations every so often will set a new lifestyle for your body.

Try it here: http://www.balletbodysculpture.com/online-classes.html

See you in our classes!

http://www.balletbodysculpture.com

See What Happens if You Give Up Sugar for 3 Days

Almost all of us have thought about going on a diet at one time or another. For some it’s just a passing desire to shed a few pounds before a party; for others, losing weight is a struggle that lasts many years. However, one Swedish doctor,  Andreas Eenfeldt, has suggested it’s time to stop believing in myths about food and listen to the signals your body sends you. 

As is well known, we get energy from two different sources:

• from carbohydrates, which includes sugar;
• from fat.

For many years we’ve been told that fat is bad and that the only way to get thin is to eat low-fat products and celery. However, giving up sugar rather than fat is worth paying much more attention to. If you do, something very interesting will happen:

• Once you’ve stopped worrying about consuming fat (in reasonable quantities) and given up sugar, you’ll be able to stay slim on a permanent basis, and as a bonus you’ll have overall better health, more energy, and great skin and hair.

• You’ll no longer feel the need to check the calorie intake for everything you’re buying. Yet your waist will be the first thing to decrease in size.

If you give up sugar for as little as three days, you’ll soon notice a new feeling of satiety, and consequently you’ll feel satisfied despite eating less food. Many people who try this say they no longer want to eat a large supper and don’t even think about food until the next day’s breakfast.

A rough three-day menu

Breakfast :

• Scrambled eggs with ham, bacon or avocado 
• Boiled eggs with tomatoes and spinach 
• Cottage cheese (no less than 5% fat) with berries 
• Pancakes made with almond flour 
• A salad with green vegetables and olives 

Lunch:

• Meat or fish dishes: with vegetables (excluding carbohydrates like rice, pasta) 
• Soups (excluding the carbs, apart from potato and beans) 
• Salads (made with any vegetables and with vegetable oil) 

Diner:

• Roasted vegetables (broccoli, cauliflower, spinach, bell peppers) 
• Meat or fish dishes: with vegetables (excluding carbohydrates like rice, pasta) 
• Salads (made with any vegetables and with vegetable oil) 
• Any of the options from breakfast 

Remember that any of these meal choices are interchangeable, and you should eat as much as you want and whenever you feel like doing so. Don’t be afraid to experiment and to try preparing ordinary food in new ways.


If you stick to this system for a while, you’ll be surprised to discover that you’ve dropped several clothes sizes. At the same time you’ll feel hungry less often, will be free of problems with your intestine and/or blood pressure, and be more energetic.


Most importantly, this method can put you in charge of your body and your life.

Source Andreas Eenfeldt , LCHF


Stay fit and healthy! See you in class:

www.balletbodysculpture.com

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

7 Metabolism-Boosting Drinks to Tone Up Your Body

If you’re looking for a natural way to lose those extra pounds or simply to detox your body before all Christmas parties, here is a solution. These miracle drinks are not only doctor recommended but also very tasty. They boost your metabolism and, as a result, your body burns more fat and gets toned more easily.

Fruit smoothie

This drink is very delicious because it contains a combination of fruits. The main ingredientis grapefruit, a widely used fat loss ingredient.

How to make it: 

Add to blender:

• 2 grapefruits, squeezed
• 2 slices of pineapple
• 1 cup of raspberries
• 1/2 glass of water

Blend everything together, and your smoothie is ready to drink.

Peppermint green tea

Green tea, the main ingredient, optimizes fat oxidation, while mint and lemon prevent inflammation and greatly contribute to the metabolism process.

How to make it:

• Add 7 cups of green tea to a jar.
• Add a handful of fresh mint leaves.
• Add a couple of lemon slices.

Put the jar in the fridge on Sunday night. Starting from Monday, drink a glass of tea every day. Keep drinking for a week.

Strawberry smoothie

The key to strengthening your muscles is to consume more protein. This milkshake increases your protein intake, and strawberries activate your metabolism.

How to make it: 

Add to blender:

• 1/2 liter of skimmed milk
• 1 cup of strawberries
• 1/2 cup of oats
• 1 cup of light natural yogurt
• 1/4 cup of flax seeds

Blend everything together, and enjoy the flavor and benefits of the drink.

Apple smoothie

Apples are great for detoxifying and energizing your body. They’re high in pectin, which reduces the amount of fat your cells can absorb. This yummy drink will strengthen your muscles and help burn fat.

How to make it:

Add to blender:

• 1 cup of light natural yogurt
• 1 apple cut into pieces
• 1 tablespoon of honey
• 1/2 cup of almonds
• Cinnamon
• 1/2 liter of skimmed milk

Blend everything together, and your healthy drink is ready.

Spiced infusion

This green tea infusion has lots of wonderful health benefits. Green tea, pepper, and cinnamon speed up your metabolism, and honey detoxifies your body.

© pixabay  

How to make it: 

• Prepare a cup of green tea.
• Add some honey.
• Add a pinch of cayenne pepper (less than the honey).
• Add a tablespoon of ground cinnamon.

Chocolate smoothie

This drink is perfect for you if you want to naturally increase your consumption of protein. As coffee boosts your metabolism, you can drink it an hour before your workout.

How to make it: 

Add to blender:

• Chocolate or cocoa powder without sugar
• 1/2 liter of skimmed milk
• 1/2 cup of oats
• 1/4 cup of amaranth
• 1/2 tablespoon of coffee
• Some honey according to your taste

Blend everything together and enjoy. It’s quite tasty.

Other drinks that boost your metabolism

Coconut water, which you can drink directly from the coconut, and black coffee help speed up your metabolism and burn fat faster. You can drink them in the morning right after you wake up, after breakfast, or before exercising.

And, most importantly, don't forget to exercise, so your healthy body gets the best benefits from all! See you in our classes!

www.balletbodysculpture.com

Ballet Body Sculpture New Online Class: BBS Boost For Your Core!

 

A unique combination of exercises to strengthen the core muscles, boost your metabolism, slim & tone body lines, perfecting your posture & waistline. Low impact, extensive movements to give progressive results.

Get Yours HERE

AVAILABLE ALL FROM THE COMFORT OF

YOUR HOME!

 

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Choose individual workout classes

 

Or

Subscribe to all video classes

&

Start Perfecting Your Posture, Body Balance,
Flexibility & Coordination. Enjoy elegant yet intense ballet workout lessons designed to lengthen and sculpt the body whilst strengthening your core stability, improving your coordination, artistry and expression.

Find out more at :

www.balletbodysculpture.com

Ballet Body Sculpture - New: Spring Time Program!

Happy Spring & Happy Easter!!! To celebrate a new season and help you to boost your body in time for the new dress style we have a created a fun, intensive and very effective exercise program for you! Designed specifically to bring you great results in just one week, despite your fitness level or body shape! As long as you keep up and we will motivate you along the way!

See your free BBS Spring program bellow:

Day 1

Goal: Stabilise your core, shape and tone up your legs ballerina style!

"BBS Pro ballerina legs" + "Perfect waistline & sides"

 

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Day 2

Goal: Ballerina posture & elegant body tone

"BBS Elegant arms & back II" + "BBS Tone & stretch express"

 

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Day 3

Goal: Boost your abs & firm your glutes!

"BBS Perfectly refined abs & glutes II" + "BBS Ultimate blast for the abs!"

 

 

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Day 4

Goal: Total body cardio

BBS Full Body Blast II

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Day 5

Goal: Stretch and lengthen

"BBS Stretch, flex & relax II"

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Day 6

Goal: Perfect legs and elegant posture

"BBS Posture & Legs Blast" + "BBS Elegant arms & back I"

 

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Day 7:

Goal: Sculpt, tone & polish your full body 

"BBS Full Body Blast" + "BBS Workout class – Barre I" (can be exercised holding a steady chair)

AVAILABLE ALL FROM THE COMFORT OF YOUR HOME!

See more details on:

http://www.balletbodysculpture.com

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

"Focus on where you want to go, not on what you fear." - Lets push through a few more classes before you can all enjoy lots of well deserved chocolate bunnies!!! :)www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Wednesday, March 23, 2016

The Key to Weight Loss That Most of Us Overlook

What's the biggest barrier to weight loss? If you cited a lack of exercise or an unhealthy diet, you're not alone. You're also wrong. 

Psychological factors are the key when it comes to dropping pounds. Experts say we've got it all backward and without working out our emotional relationship with food and fitness, we'll never see results.

Most people focus almost entirely on the physical aspects of weight loss, like diet and exercise. But there is an emotional component to food that the vast majority of people simply overlook, and it can quickly sabotage their efforts.

The key is figuring out when we eat to regulate emotions, so we can consciously uncouple from our go-to comfort foods. If we're aware of it or not, we are conditioned to use food not only for nourishment, but for comfort. In order to lose weight and keep it off long term, we need to do more than just think about what we eat; we also need to understand why we're eating.

Keeping a food diary where you also jot down your emotions can help. But you don't even have to be that intense: just focus on the healthy food you actually enjoy and cut down the carbs as well as sugars. 

Also, try Ballet Body Sculpture class that will make your body to change very rapidly, having fun with our unique exercises, so you can forget to focus on your weight but enjoy the tighter shapes, more elegant posture and most importantly gain confidence that will allow you to look great at all times!

www.balletbodysculpture.com

NEW - BBS Online Class "Perfect Waistline & Sides!" : https://t.co/av8KE63q8I
Posted by Ballet Body Sculpture on Sunday, November 29, 2015

Can't Loose Weigth? Try It With A Glass Of Water!

Would you believe that dehydration is actually one of the biggest causes of weight gain? We were surprised, too! But it turns out that not drinking enough water lowers the body's ability to burn fat, slows down the metabolism and encourages you to eat more.

Here's the science behind the water and weight loss issue. When we're dehydrated, our cells deplete in energy. The brain then receives signals to up this energy which can be easily confused with hunger. Therefore, we eat when we should just be having a gulp of good old H20.

The result is stubborn fat around the middle, which can be difficult to shift. But there is some good news. You can actually boost your weight loss with water! Which is not only easy, but it is also free!

We all know that we should be getting 8 glasses of H20 every day, but many of us struggle to consume even half that. Here are some easy tips to boost your intake and kick start your weight loss with water.


Make sure you are drinking enough water and you will be revving up your weight loss in no time. Drinking water is essential for healthy, glowing skin. One of the main reasons we don't get enough water is because we never have it with us. Buy a large water bottle and fill it up at the beginning of, and throughout, the day. Once you have it in your bag you'll find yourself reaching for it all the time, often without even thinking about it. If you work in an office, make sure there's always a bottle on your desk and the same for in the car!

Water is found in so many fruit and vegetables that you can up your intake by simply snacking.

Watermelon, cucumber and celery are all hydrating, so next time you're in the supermarket make sure you pick some up. Then when you're feeling peckish, nibble on these watery delights rather than reaching for a salty treat.

If you set yourself a goal at the beginning of the day, the chances are you'll be more likely to stick to it.

If you currently only drink six glasses of water a day on average, tell yourself your goal is nine - keep track of how much you drink and see if you can achieve it before going to bed. Breakfast, lunch and dinner should all have one thing in common - a jug of water on the table. For the jug to be empty by the time the meal is done.

When you eat out, also try not to be tempted by the sugary drinks on offer. Order tap water to sip throughout the meal.

Try and use a large drinking bottle when you're out and about to encourage you to drink more. A 1.5 or 2 litre bottle might be heavy to lug around but you'll find yourself drinking the entire thing before you know it!

If you find water too dull or tasteless then try mixing it up with fresh fruit. Lemon, for example, or orange slices give water a delicious, natural flavour.

Infuse the water overnight in the fridge with the fruit - try adding mint as well to really jazz it up. By morning, pour over ice for a refreshing drink.

And lastly, if you add a few fun excessing to your water diet, it will just get healthier and all those extra pounds will disappear in no time!


See you in our classes!

http://www.balletbodysculpture.com

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

Our ballet workshop "Dance Time - Mind & Body Blaster" is coming up! To… https://t.co/YTSWZ2AdbO
Posted by Ballet Body Sculpture on Friday, October 16, 2015

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

Boost Your Brain Power With These Foods...

A healthy brain is something we all need! Whether you are a student or not, you still need to keep those thinking powers strong and increase sharpness and retainability! So you can keep healthy, exercise well and fell great! What you eat plays a large role in this. Here is a list of foods to try out to keep your wits about you and to sharpen up the old thinking cap!

1. EAT SAGE TO IMPROVE YOUR MEMORY

Sage is a flavorful herb that many of us don’t consume much of. Try incorporating more into your diet, especially if you need to focus on improving memory skills! You can even reach for sage essential oil and diffuse it into a room to reap the benefits if you aren’t inclined to ingest sage.


2. MUNCH ON NUTS 

Nuts are yummy, easy to pack, and pretty much all of them have some sort of health benefit. But they all prevent cognitive decline, since nuts are high in vitamin E. I like almonds, walnuts, and pistachios, but reach for whatever strikes your fancy!



3. HAVE SOME FISH FOR YOUR HEALTHY HEART AND JOINTS

Fatty fish has lots of Essential fatty acids and DHA. Your body can’t make this on it’s own, so it’s important to eat foods rich in fatty acids! Try some salmon, mackerel, or herring occasionally! Healthy hearts and joint contribute to brain power because if your body is sore or lacking in an area (even if you don’t know it) that is more energy being spent on repairing or compensating for that spot and less that can be focused on brain power!

4. PUMPKIN SEEDS TO INCREASE YOUR THINKING POWER 

Pumpkin seeds are an awesome snack to keep at your desk for school or work. They are portable, tasty, and brimming with zinc. Zinc is excellent for helping your memory skills and to boost thinking power. Best of all, you can eat pumpkin seeds quietly and they don’t leave you with strong breath like peanuts or other salty, flavorful snacks can.

5. TRY CHICKPEAS TO DECREASE STRESS LEVELS 

Our bodies need magnesium. Magnesium is very beneficial for brain cell reception, and also relaxes blood vessels allowing blood flow to feed our brains! The average American diet is quite deficient in magnesium because it is found in unlikely or unpopular foods. Chickpeas are a great source of magnesium, so chomp away for decreased stress levels and better brain reception!



6. EAT BLUEBERRIES TO IMPROVE YOUR LEARNING SKILLS 

You’ve probably been told before that blueberries are good for you, but do you know why? Blueberries are stuffed full of antioxidants. These are what we need to help us focus and retain information! Antioxidants are also great for your immune system, obviously if you are sick you won’t be able to focus as well as you can when your health is up to par!



7. RED MEAT TO ENCOURAGE OVERALL BRAIN HEALTH 

Red meat is very high in vitamin B12, which is an essential vitamin for brain health and development! In addition, there is a lot of iron found in red meat, which is necessary for healthy blood pressure and energy. Since we need a healthy blood flow to our brain, you can see how red meat has lots of components to boost overall brain health!

If you are an expectant mother, or trying to conceive, you almost can’t eat too much of these foods listed above! Your baby will benefit in brain development from all the goodness contained in these delicious brainpower-boosting foods. I hope this list has been helpful and inspiring! As always, thanks for reading, stalkers!

Keep Healthy! See you in the ballet studio!

www.balletbodysculpture.com

Wishing you a great week! See you in our studios to gain progressive results!www.balletbodysculpture.com
Posted by Ballet Body Sculpture on Sunday, August 30, 2015