CALLANETICS CHALLENGE APRIL 2008

[Sandrahanna]

Originally Posted by lisabinil

Just completed my 18th hour and tried something new. I didn't follow along with the DVD but got my Callan book out and tried it myself. I've decided I like doing Callan either way-just really luv Callan however I do it! Connie I have Cardio and have problems with it-I tire very easily because of the Fibro and fall over sometimes (call me a Weeble!) when I attempt to do it. Hopefully I will be strong enough soon! Let us know how it goes for you!

Hi,

Next time you try Cardio try reducing your range of motion. Follow Mackenzie (the beginning positions) - she is on the right. You can even reduce the range from what she demonstrates until you feel more stable and balanced. Everything will improve quicker if you start small and gradually make wider plies or moves.

Also, you can leave the arm movements out until you feel stronger. But stay stretched out of PF at all times.

Sandrax

[missmattie]

Originally Posted by Sandrahanna

Ben,

I agree with you absolutely!! 10/10 is fantastic as it is but when you add the Concepts with consistent use of PF and counterpulls - crikey - what more can I say

It would be awesome to have a guy in the DVD also. Going by what I read from you, I reckon you'd be perfect - just your passion is enough, but if you've got the Callanetics bod' - you've it all!! Men get such a delicious body shape when they practise Callanetics - boy those buns are to die for!!!!!

Next time you contact CMC you should mention it - I have emailed and passed this on. This is what is great on this site for me as I really get some great feedback. This allows us to produce something that satisfies.

Sandra,

Would it help if more of us emailed CMC? I would be happy to email the same suggestion about updating 10/10 with the same exercises, but including the concepts and I'm sure most if not all of us would be willing to send them emails if you think that will help. I'd want you to be the instructor and it would be great to see Ben in it as well as Agnes, Noreen and Twyla!!
Kathy

[Sandrahanna]

Originally Posted by lildragonfly

Sandra can you give me some enlightment on this?

I worked out with 10/10 DVD for the 1st time in years yesterday and I noted this also.

Callan wanted us to be aware that we didn't need to tense or contract our abdominals. The position would do the work for us. She was really trying to get us to relax totally (back in the 80's this was a foreign way to work out). Her whole manner in the DVD is soooo relaxing and soothing to promote a 'letting go' of mucles that we weren't training.

However, when training your abs you do want to keep your deep abdominals melting down towards your spine. Don't suck them but drawn them in.

When teaching, I sometimes tell students to visualise a golden thread behind their navel and draw the thread down towards the spine - and keep it there while training abs. If it is difficult to keep the abs down the entire time in the beginning - take breathers. It becomes easier.

For abs draw deep abs down and then think of lengthening even more from PF - this create further lengthening and you'll work deeper in to abs. IF it helps you can think of a gentle 'zipping up' of abs. Always think deep, it is the deeper abs (transverse) that we're talking about here.

let me know if this doesn't help and I'll try to explain differently.

Sandrax

[missmattie]

Originally Posted by Sandrahanna

Hi,

Next time you try Cardio try reducing your range of motion. Follow Mackenzie (the beginning positions) - she is on the right. You can even reduce the range from what she demonstrates until you feel more stable and balanced. Everything will improve quicker if you start small and gradually make wider plies or moves.

Also, you can leave the arm movements out until you feel stronger. But stay stretched out of PF at all times.

Sandrax

I've lost my balance sometimes too, but the main problem I had with the Cardio was for some reason my lower back started bothering me (just from the cardio part, not the toning part). I really tried to engage my pelvic floor, and lessened the arm movements, but wasn't sure what I was doing wrong. I know I was doing something wrong because Callanetics doesn't hurt your back.
Kathy

[Sandrahanna]

Originally Posted by missmattie

Sandra,

Would it help if more of us emailed CMC? I would be happy to email the same suggestion about updating 10/10 with the same exercises, but including the concepts and I'm sure most if not all of us would be willing to send them emails if you think that will help. I'd want you to be the instructor and it would be great to see Ben in it as well as Agnes, Noreen and Twyla!!
Kathy

Hi Kathy,

How about we start a suggestion list (not sure how we'd do this, you guys would probably know how). You all could create a list of what you like, don't like - what works or not - and what you like in the future. I would then submit it. I have already emailed CMC and told them about you all and how enlightening this is for me (I'm loving it). What we, as teachers love, isn't always what the public want. And the DVDs are, after all, for you all.

What do you think? Sx

[missmattie]

Originally Posted by Sandrahanna

Hi Kathy,

How about we start a suggestion list (not sure how we'd do this, you guys would probably know how). You all could create a list of what you like, don't like - what works or not - and what you like in the future. I would then submit it. I have already emailed CMC and told them about you all and how enlightening this is for me (I'm loving it). What we, as teachers love, isn't always what the public want. And the DVDs are, after all, for you all.

What do you think? Sx

Hi Sandra,

That sounds good to me, but not sure how'd we do this either, but I bet Noreen, Twyla or Ben will know. Maybe a separate thread just for suggestions? What does everyone think?

We're glad you're loving it because we all love having you here.

Kathy

[Sandrahanna]

Originally Posted by planetbenjamin

Just finished Super Callanetics...complete with my pelvic floor engaged. It certainly felt more intense. What I did notice the most was that I was more lifted-up in all the exercises. Does that make sense? I really felt like I was standing tall or sitting tall. I think I was experiencing the counter-pulls as a result of having my pelvic floor engaged.

I sometimes found it hard to keep my pelvic floor engaged all the time. I kept having to remind myself. But it feels like it will just become a habit. And Noreen, I know what you mean about the butt-ache!!

I also realised that engaging your pelvic floor helps you to also engage your lower stomach muscles. By doing that I found I could do more repetitions.

One thing I always struggle with are the Pelvic Rotations. It's not that I find them difficult to do, I just find them so boring! I whizz through 10 on each side and then move onto to the next one. It's funny, I don't find any of the exercises boring except for that one.

Oh I also took a couple of the stomach exercises from South African Callanetics and added them in. They are for the obliques at the side. If anyone is interesting in seeing them I will try to take pictures from the DVD.

One funny thing about the Super Callanetics DVD, watch for Deaver's face after she has done 40 Pelvic Rotations. I looks like she's about to kill Callan!

Isn't it great when you first experience that 'lift' out of PF??
You're letting your PF do exactly what it's meant to do - which is support the upper body (it keeps our organs in place) and keep the weight of the lower body. That is why when our PFs strenthen we seem to float as we walk; our hips sway easier and we look taller and younger and lithe.

When you incorporate proper PF activation while performing the leg exercises it encourages the legs to slim down and shape quicker. You'll especially feel this in the inner thighs more when you use the PF.

Whenever it comes to pelvic rotations in class - there is always a big groan You can learn to love them though (lie to yourself maybe could work). Try doing less reps and when you curl to the centre try adding 3-5 PF pulses - the pubic bone will pulse upwards and you'll feel the thigh stretch, inner thighs work and more at the base of the behind. Of course relax totally while you do this.

As you become stronger it is important to relax deeply and slow down your movements. YOu can do less resps but feel everything so much deeper. It sounds like you are relaxing well in to the exercises by what I'm reading. Once you 'let go' you will feel the body opening giving more room for alignment and movement. Yeh to you Ben

Sandrax

[skinhealth]

Originally Posted by Sandrahanna

Hi Kathy,

How about we start a suggestion list (not sure how we'd do this, you guys would probably know how). You all could create a list of what you like, don't like - what works or not - and what you like in the future. I would then submit it. I have already emailed CMC and told them about you all and how enlightening this is for me (I'm loving it). What we, as teachers love, isn't always what the public want. And the DVDs are, after all, for you all.

What do you think? Sx

What a great idea! Perhaps we could make another thread and make it a 'stickie'. I'm not sure how that's done but I'm sure others on here would know how to do that. I love everyone's suggestions so far. I know I would love to see Super Callanetics redone with the new Concepts and with the same flow as 10 in 10 (haven't watched CallaneticsEvolution yet - so can't tell you what I think of the flow of that yet). I don't like the flow of Super Callanetics - I will attempt to put into words why when we get the stickie up.

Thanks again for being here - I'm so excited

[Sandrahanna]

Originally Posted by siamesegirl

Yep, i know all about being humbled, i'm so lucky so blessed to have the support of my online friends here at LCF, Ben, Agnes,Sandra you 3 have been wonderful! It's amazing when in training how little you really know, but you can quickly learn. I love Callanetics down to my very soul and i love(even tho) its only practice on my "students"

You are soooo going to love teaching classes Noreen - I can tell. Reading your post about teaching you friend made me laugh. It brought back memories of my 'practising' on my friends. One in particular - I just about slaughtered her. I was just as excited and eager to 'get Callanetics out there'. The good thing is that selling the program is easy - once you start teaching a few people, the word spreads. I've advertised on 5 times in 7 years. When you have the passion that you have - that is what will draw your students to you.

I'm sure we will meet one day and how great will that be - sharing our teaching experiences Isn't it your bedtime????

Sandrax

[Sandrahanna]

Originally Posted by scrappychik

I just completed hour 7 of 10/10. I havent seen anyone mention this so Ill ask-Do any of you experience shaking of your legs, particularily during the behind/hip exercises? Mine shook terribly today The workout seems to be getting tougher for me, but I suspect that's because Im improving my form and working deeper into the muscles. Thanks so much to everyone here providing tips and sharing results KUTGW

Hi,

Well done! When the mucles start to vibrate it means you are working deeply
When this happens relax more by breathing deeply, keep your form and do a few more pulses then you think you can. Take breathers so that you stay working in your best position. If your leg starts to shake badly or bounce - stop. Always challenge your muscles but don't overwork them.

Yep, you're right - as you become stronger everything feels more intense so again - yeh It's important to relax and 'let go' as much as possible. Believe me - when you work at this level you have Callanetics nailed and the results accelerate - don't go shopping for new clothes too quickly though

Sandrax

[Sandrahanna]

Originally Posted by itsALifestyle

Sandra,
Thanks for sharing your tips! I'm going to save them in M.S. Word. Are you in London?

callaneticsteacher,
Thanks for your tips too. I'll add them to my compilation of tips.

to everyone!

It's a pleasure to help if I can. I live in Qld, Australia. I was in UK last year visiting family in Aylesbury. If I'd known about this last year (if it existed) I would have organised something in London for a weekend workshop with Agnes and everyone in the area - I would have loved that.

Sandrax

[Sandrahanna]

Originally Posted by lildragonfly

But what Im saying is when i engage my pelvic floor my lower abs automatically tighten to. So do I not engage my pelvic floor during 10 in 10 abs?

As Noreen said, when you engage your PF this automatically brings in the lower abs. Next time you're doing abs experiment with doing them without PF engagement and then while you are working the abs - softly engage just 10% (if that makes sense). In other words, just a soft, gentle, little squeeze.
Then relax the rest of the body - engage a bit deeper and so on.

You couild be over engaging your PF - very common with beginners.

When you engage the PF you should feel a gentle stretch through the lower abs to the hip bones. You want to 'allow' your hip bones to open and widen.

Keep abs melting down towards the spine.

Sandrax

[Sandrahanna]

Originally Posted by lildragonfly

But what Im saying is when i engage my pelvic floor my lower abs automatically tighten to. So do I not engage my pelvic floor during 10 in 10 abs?

Here's another way I describe the PF in class. I tell my students to think of their PF muscles as a beautiful flower (whatever is their fav). Think of it as a bud at the base of the behind between the sit bones. Now as you squeeze the muscles between the sit bones (rectal muscles) visualise that bud opening as it rises up in to the pelvis. It becomes full bloom between the hip bones.

Once the flower has blossomed hold this while you breathe (don't hold your breath ) and relax the rest of the body. Feel your body opening, expanding and letting go - out of the pelvic floor. The hip bones would have opened and widened to create a gentle stretch in the lower abs.

Don't worry if you can't get this initially - think it before you feel it always.

It's worth practising this when you're not hurried or stress.

Try this while lying down with your feet hip width apart and knees bent. Lower back relaxed on floor.

Sandrax

[Sandrahanna]

Originally Posted by nefercat

Hi Sandra,
I have to ask, did you have a frizzy perm also? By the way, I love Evolution. And AM/PM

yee gads a frizzy perm. No, I didn't 'cos my hair is naturally a curly frizz so I definitely wouldn't pay for one. Sx

[Sandrahanna]

Originally Posted by mevluvmark

hey, when i do my abs exercises i try so hard to hold my pelvic floor, but with me trying to concentrate on my form for my abs it releases. It is still difficult for me to do the abs work alone and then i have to concentrate on holding my pelvic floor. I have to keep on telling myself to tighten especially when I do evolution when your leg are up in the air in a V, its so hard to hold it tight. Anyone else find it hard to hold it tight when doing this one?


Mev

CALLANETICS FOR LIFE

HI Mev,

Most important - don't stress about PF - as Noreen says, it will come with practise. Just being aware of these muscles is a start. Be gentle with yourself. When doing abs - add PF when you are working well and then add a gentle engagement - 10% is good to start. I will keep repeating this statement as it is important and I say it alot in my classes "THINK IT AND 'IT 'WILL HAPPEN". This especially applies to the PF. Whatever you think your body will do - eventually. So see and think what you want to achieve.

So, just think that you are engaging your PF. Everytime I think, speak or type pelvic floor I'm engaging mine

Sandrax

[Sandrahanna]

Originally Posted by missmattie

I've lost my balance sometimes too, but the main problem I had with the Cardio was for some reason my lower back started bothering me (just from the cardio part, not the toning part). I really tried to engage my pelvic floor, and lessened the arm movements, but wasn't sure what I was doing wrong. I know I was doing something wrong because Callanetics doesn't hurt your back.
Kathy

Hey Kathy,

Check that you don't over engage your PF. When you engage you don't want feel anything in your low back, so keep low back relaxed. Stay stretched up out of pelvic floor and when you step out that you don't collapse in to pelvis putting pressure on your back.

Hard to say without watching you - have you ever had back problems?

[bridetobe]

1st hour of April done last night, 5th hour total!

I tried the leg on the barre exercises last night with my foot facing forwards instead of to the side and it felt much easier on my knee, so think I will carry on like that.

I also tried to keep my PF engaged during the exercises yesterday, wow did it make things harder!

KUTGW everyone!

[planetbenjamin]

Originally Posted by Sandrahanna

Whenever it comes to pelvic rotations in class - there is always a big groan You can learn to love them though (lie to yourself maybe could work). Try doing less reps and when you curl to the centre try adding 3-5 PF pulses - the pubic bone will pulse upwards and you'll feel the thigh stretch, inner thighs work and more at the base of the behind. Of course relax totally while you do this.


Sandrax

I'm at work right now but I wanted to try the Pelvic Rotations with the extra pulse you were talking about. I manage a bar in Soho and I put the new Madonna video (LOVE IT!!!) on our big screens and started doing them in the middle of the bar (we're not open yet!). The cleaners were laughing so hard at me!! But then they wanted to try them. We were all rolling on the floor laughing. I love doing them with the pulse. They are so challenging and it feels great. Sandra, remember that for the next DVD.

I'll go and start a new thread for suggestions where we can put down all our ideas.

CALLANETICS - Give us your ideas and suggestions!

[annacham]

Hi everyone, wow this thread is so busy. Unfortunately so am I so I wont have time to read through all the threads all the time for the next few weeks, but I will be doing callan when I can. Well done everyone for your continuing efforts and thanks Freeing for your wonderful pics, you're looking good!!
Anna

[Snuckles]

Originally Posted by planetbenjamin

The Open and Close is in Super Callanetics.

And I can see why! I tried this from the book last night and thought there is just no way my legs will get off the floor. I barely did 2 sets of 3.

[Snuckles]

Ben, I would love to see the stomach exercises from South African. Hey, would you mind doing a UTUBE video? Awwww, I see you responded before you saw my great idea of doing a UTUBE video of the exercises.

Noreen, soon you'll have 2 and 3 coming at a time for Callan.