7 Fabulous Post Work Foods Helping Your Lose Weight!

Looking for some good post workout foods for fat loss? If you’re trying to lose weight and fat, it comes down to more than #exercising. Nutritional supplementation, especially after working out, is essential to burning fat and putting on some lean muscle mass. Instead of reaching for an extra-large pizza or giant fudge brownie sundae, remember that working out doesn’t give you license to eat whatever you want. Try these top post workout foods for fat loss that can actually help speed up your metabolism.

1. Eggs

Eggs are by far one of the best post workout foods for fat loss. They’re cheap, readily available, and can be prepared about a million different ways. You can scramble your eggs, poach them, or even fold them into a veggie omelet. Eggs are also packed with loads of protein, which is definitely something you want after a hard session at the gym. If you swear by eating only egg whites, remember that the yolk of the egg contains most of the vitamins, minerals, and protein.

3. Chicken Breast

If you’re trying to lose weight or cut fat, chicken is another lean protein source that should be a staple in your diet. Muscles need protein to fuel your recovery, meaning you’ll get stronger in less time. With 20 grams of protein and practically no fat, chicken breasts are a great post workout food to help you shed excess weight. Like eggs, you can make chicken in a bunch of different ways too. Bake it, braise it, lightly pan fry it in a little coconut oil—the possibilities are endless.

3. Cottage Cheese 

Sometimes, you just don’t feel like cooking after working out. And that’s totally okay! When you’re having a lazy day after working out and just want to hang out, cottage cheese is a great post workout food. A ½ cup serving contains a whopping 13 grams of protein, making it comparable to two eggs. Better yet, cottage cheese doesn’t require any preparation. Just spoon into a dish and eat!

4. Avocados

Who would have thought that fat could #burn fat? When it comes to avocados, this is completely true. We used to think that eating too much fat was the reason for weight gain. But studies actually show that moderate healthy fat consumption can actually boost our body’s ability to burn fat, specifically belly fat! Adding a little avocado to your salad, eggs, or grilled chicken might be just what you need to satisfy your appetite and help you shed fat.

5. Sweet Potatoes 

Most health and fitness gurus shy away from eating loads of carbohydrates. But I think the right combination of protein AND carbs is what actually leads to more fat loss. The key to eating carbs after working out is picking a carb that is loaded with fiber to prevent spikes in blood sugar. Sweet potatoes are a fantastic post workout food. Their high vitamin A content also makes them an excellent part of any healthy diet.

6. Oatmeal 

Sweet potatoes aren’t the only carb that has fiber. Play your cards right and you can find a ton of other healthy carbs to fuel recovery and help nourish your body after working out. If you like to work out in the morning, oatmeal is a fantastic choice. It’s high in fiber and low in refined sugar. Jazz it up with nuts, dried fruit, a drizzle of raw honey, or any other healthy topping that floats your boat.

7. Leafy Greens

Few people talk about eating leafy greens after a #workout. But leafy greens like kale, Swiss chard, and spinach are loaded with vitamins, minerals, and antioxidants to help you recover at a faster pace. Greens aren’t very high in calories, so you’ll most likely need to pair them with some protein for a truly satisfying post workout meal. Otherwise they’re a great post workout food to ease muscle soreness and keep you healthy.

Proper nutrition is one of the most important parts to a consistent exercise regimen, but few people know exactly how to fuel their bodies pre and post workout. What are some of your favorite things to eat after exercising?:)




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Posted by Ballet Body Sculpture on Tuesday, March 24, 2015

How To Shape Your Body With Ballet

We've been chatting to Cylex, see our latest interview here:
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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!

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7 Fast Ways To Lose Weight

1. BECOME A HEALTHY CHEF

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


2. TRY ONLINE EXERCISES


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



3. REVIEW SERVING SIZE BASICS

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



4. TAKE "BEFORE" AND "AFTER" PICTURES

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



5. LEARN THE HEALTHY FOOD BASICS

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



6.DON'T SKIMP ON PROTEIN

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



7. ENVISION WEIGHT LOSS SUCCESS

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

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How To Create Your Own Exercise Room

Let’s face it, most of us are not really keen on the going to the gym idea. But we all know how important is to keep exercising the body as well as the mind regularly. So, I thought I would include some important items for you to make your own exercise room at home. Choose a place away from the family room, if you like to concentrate on your exercises and don’t to have distractions from other family members. Or you can try engaging the others, it might be quite fun!:)

So, start a shopping list and pick up the following items, if you don’t have them already.

1) Yoga Mat
Yoga mats aren’t just for yoga anymore! Any time you do a toning workout, try doing it on a yoga mat. Even if you have carpet in your workout space, a yoga mat is so much better.

2) Flex Band
Start off with easy stretch elastic band. They are great to develop flexibility, slim your lines as well as targeting specific body areas. Once you get comfortable, move up to a stronger and tighter bands to increase the tension and improve the strength. It is great to have a whole variety of different flex band so depending on your workout you can choose which one works best. You can buy elastic bands in any sport shop.

3) Laptop, Cell Phone or IPad 
Set your laptop on an ottoman at home and get right to the workout. It's great to exercise following some instructions on the screen, keeps you motivated and helps to exercise correctly, developing and working specific areas of your body. Try Ballet Body Sculpture Online Classes.

4) A tall back chair

Barre exercises are great to work, shape and slim your legs. But we don't aways have a professional barre at home to hold on too. You can simply do all these great ballet barre exercises holding on to the chair.

Just a few items is all you need! And of course, a water bottle! Get out to the store and purchase what you need and get started on your own gym. Set up some motivational posters, you can find plenty of those on our Twitter & Facebook page, and let's get going!

For more tips on professional ballet excesses, great workouts, elegant posture, weight loss & effective youth preserving programs:

http://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:

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Learn To Get Into Shape & Stay Fit - Tips From International Ballet & Fitness Experts

Looking to shape up for the Spring/Summer season? Ballet Body Sculpture is sharing our best fitness and diet tips with you.


1. Be honest with yourself about the body you want.

Have a real conversation about where you’re at with your health. You need to find exercises with some sort of strategy behind them, a strategy for how you want your body to look and perform. You should be taking the type of exercise  you like the results that is able for you to achieve. For example if you like how  ballet dancer's body looks like, you should choose the workout that helps you to exercise in the way the true professionals do. Similarly, if you want to look like a bodybuilder, then you’re not the best candidate for Ballet Body Sculpture classes. Get real with yourself. Understand how you move. For help finding your best personal fitness strategy, use our new streaming online classes or sign up for a private tuition session.



2. Exercise five to seven days a week.

If you don’t work out one day, you’re going to stay the same or gain weight. It’s fine if you want to give yourself a day to rest, but know that as long as you’re not exercising in a way that’s invasive to your body, you can exercise seven days a week. Some people wonder, “How long do I have to commit to this exercise program?” or “How long until I can just do this two to three days a week?” That’s not reality. We need to get used to taking care of our bodies. To put it in perspective: We spend five minutes a day brushing our teeth, and teeth are tiny in comparison to the rest of our bodies. So if teeth take up five minutes of your day, the rest of your body can take up 30 to 60 minutes.



3. Diet and exercise go hand in hand.

The biggest mistake my clients make is saying, “I need to lose weight before I work out.” You never want to just “diet” weight off before you start working it off. Exercise is part of it! If you have weight to lose, you have to train yourself to be good at exercise. And diet is definitely important, but it’s not about calorie restriction — it’s more about eating whole and organic foods. You should enjoy foods that are life-giving instead of damaging to your body. Avoid processed foods, and include foods that as are as close to nature as possible, as well as greens and superfoods like mulberries, including even organic chocolate.



4. A good playlist can be the key to a good workout.

Working out to music is something that people need to do. Remix from the classical music will help you to de-stress and concentrate on your body more, forgetting all the worries or daly routines. It works as a great meditation for your mind, whilst your body is fully engaged.

Have fun creating the best body for yourself! Invest a bit of time and effort, be selective, organised and the results will come very quickly!

For more tips, to join our life group classes, private training or sign up for online classes:

www.balletbodysculpture.com

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

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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!

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7 Ballet Body Sculpture Workouts To Burn Those Extra Holiday Calories!

Want to burn off holiday calories so you can avoid holiday weight gain? Excess calorie consumption during the holiday time can make you put on weight a lot quicker as you are more relaxed and less consious about the calorie intake. To help you slim down after the holiday time we have some ultra-effective workouts. So are you ready to get started? Then follow these post-holiday workouts that can help you burn off holiday calories and feel guilt less for good reason!

1. Ballet Body Sculpture - Elegant Posture, Arms & Back - Tone your upper body and gently get the heart rate up & running!


Create perfect posture & feminine ballerina arms. A graceful workout designed to give you toned, lengthened, elegant, arms and a beautiful back. Low impact, artistic exercises with high impact results.
Level : Beginner
Length : Approx. 20min

2. Ballet Body Sculpture - Workout Class IV - Full Body Blast!


From Top To Toe – Boost your metabolism, slim & tone your perfect lines! Full Body Blast targeting muscles in the legs, butt, core, abs and upper body. Elegant yet challenging exercises will sleek 'ballet muscles' while getting your heart rate up even more!
Level : Beginner/Intermediate
Length : Approx. 30min

3. BBS Workout Class - Barre - I ( Beginner )

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
Length : Approx. 30min

4. Ballet Body Sculpture - Ballet Barre - II
 
Based on classical ballet dancer's barre, this Ballet Body Sculpture Workout class is created to help refining elegant posture, work the thighs, glutes, core, tone up all your muscles, lengthen, strengthen and sculpt a ballerina-like body from top to toe.
Level : Beginner/Intermediate
Length : Approx. 25min

5. Ballet Body Blast Express - From Head To Toe!

Full ballet body workout class to tighten, lengthen, tone your thighs and sculpt out your waistline in less than 25min!
Intense, fun and very effective classical ballet sequences including a warm up, ballet barre & relaxing stretchers.
Enhanced with a mood lifting music for you to enjoy & love your body!
Level: Beginner/Intermediate
Approx. 23min

6. Ballet Body Sculpture - Workout Class III
 
Toned Glutes, Great Legs & Defined Hips. A low impact body sculpting workout designed to strengthen, shape and tone the muscles in your legs and bottom.
Level : Beginner
Length : Approx. 25min

7. BBS Full Body Blast II - To challenge and burn it off!

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

Have fun! For more information:


http://www.balletbodysculpture.com


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Back Bending Flexibility Benefits

Posture is the key to looking and feeling healthy, attractive and young. Whatever is the age or physical structure, our modern lifestyle of sitting in cars, behind desks, and on sofas, takes it's toll on our bodies over the time, making look older, tired and less confident. Now imagine if you open your shoulders, lift your chin, stretch your spine resisting the gravity. Your presence would immediately change giving a perception of a strength, confidence and grace. As start to you walk, you float, as you turn you glide, each movement becomes an expression of your inner beauty...   

Backbends reverse the inevitable hyper-flexion of the spine from too much sitting and computer use.They restore the natural positioning of the pelvis and the lordotic curve in the lumbar spine.

Backbends and side bends open up the spaces between the vertebrae and allow the spinal nerves space to “breathe.” They also move lymph and cerebrospinal fluid via compression, helping to hydrate the spine, the spinal nerves, and tissues around the spine.

They also move lymph and cerebrospinal fluid via compression, helping to hydrate the spine, the spinal nerves, and tissues around the spine.

Backbends stretch the psoas, which is known in qigong as “the seat of the soul” and is hugely important for trauma, since a lot of trauma gets stored in the psoas, and is reinforced by the perpetual crouch (forward flexion of the spine, head forward, neck flexed, shoulders collapsed, hips flexed, and knees drawn up—essentially the fetal position).

Spine extension is very important for posture and health. Since there is very little in life that we do bending backwards, taking time with exercise to move this direction can help keep our backs in balance.

“A man is as young as his spinal column.” Joseph Pilates

See how you can increase your flexibility at our classes or using our online ballet workouts!:)

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HOW TO REDUCE SUGAR INTAKE & CARB CRAVING WITH NATURAL FOOD

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

The Science of Sugar

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

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

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

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

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

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

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

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

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