CALLANETICS CHALLENGE APRIL 2008

[Salamander]

thank you Twyla... you are very inspiring!

[newbody]

Originally Posted by buckeyechic

Hey all...got a Super C question. I purchased the two-pack and I mainly do the regular 10 in 10. But I watched the Super C and it looks like there is a legs/behind exercise that might be a little easier. It's where you stand up holding onto a chair, rotate your hip inward and then small movements move the leg up. I hope I just explained that properly. Anyway, I was wondering if anyone has added or substituted any exercises into the regular 10 in 10? It doesn't make a difference, right?

You might not be doing something right. That hip/behind set standing up is the hardest from all the exercises. I usually need to take break in between the exercises, but then again, we all have different body parts we need to work on. To me hips and midsection is crucial. Still, if you do this exercise right, you will really, really feel it.

[newbody]

Hey Jeepifer, you said:

"Do you think I'll notice results even though I'm still 80 lbs from goal?

Also, is it true you put on about 10 lbs when you start? How does that work with my weight loss?

Thanks,
Jenn
__________________
Here I go:
242 (highest known)
223 (Atkins start 3/3)
Current: 214
Goal: 140 "

Not true, but in any case, I know they say don't get obsessed with the scale but we want to see it go down. My trick is to eat only before noon, so my evening I feel nice and light. It takes a week to get used to but it is fun now...

[newbody]

Originally Posted by Salamander

Hi Soulwings,

I have asked for info/opinions on the Quick Callanetics a couple times in this thread and no one has responded, so maybe they aren't very good or popular. I wish I could see a clip somewhere...


Sally

Sally, quick Callanetics is good for maintenance but not if you want to resculpt. If you are already happy with how you look then it is a good way to go. Similar to Quick C is AM/PM C. Having said that, it is better then nothing. I would just make each exercise 50-100% longer, e.g. 150 repetitions.

[LizT111]

I did my 7th hour of 10 in 10 last night. It had been almost 2 weeks since my last hour. Should I just start over and call tonight's session hour one?
I have still been walking 3-4 miles 5 times a week so I haven't slacked off entirely. It's baseball season so we're busier than ever. I'm so tired when we get in at night that I haven't done 10 in 10 regularly.
I do have a question - does the book explain what body part(s) each of the exercise works? Maybe I need to get to the bookstore to check it out.

[Sandrahanna]

Originally Posted by lowcarblulu

Got my Evolution DVD yesterday and watched it through. Did my first hour of Evolution today! I love it! I think it's tougher than 10/10 especially the leg work. Gosh, I took more breathers than actual pulsing!

Sandra does an excellent job reminding us to keep in form and keeping the PF contracted. I think that's why Evolution is tougher than 10/10.

I think I will alternate the DVDs so I get some variety! I feel great!

2 hours of Callanetics done for April (I had to take a break the end of last week due to oral surgery) - 4 hours total!

So happy that you like Evolution Lulu - it's a challenging program and can become more so as you become stronger. If you found yourself taking frequent breaks that great as you understand that form/technique is vital.

The Concepts are the key to gaining rapid results so I always recommend watching the concepts at least once a week. You'll be surprised what you'll pick up that you may have missed before. I print them out for my students and encourage them to read every week.

It's good to vary the programs, that's how I teach - but you may like to see what difference Evolution alone can make to your body. I taught Evolution only (as is exactly on the DVD) for months before filming and even die hard traditional Callanetics students were amazed how how their body shapes
changed.

I loved, loved, loved with what it did for my body. My legs lengthened and muscles became even more defined with the Leg Angle Lifts (the standing with leg to front, then side and then back). With all the rotations my back became amazingly stretched and keeping my shoulders back was effortless. Before Evolution this was a problem for me as I have quite severe scoliosis.

Good luck and keep the questions coming.
Sandra x

[lisabinil]

Originally Posted by LizT111

I did my 7th hour of 10 in 10 last night. It had been almost 2 weeks since my last hour. Should I just start over and call tonight's session hour one?
I have still been walking 3-4 miles 5 times a week so I haven't slacked off entirely. It's baseball season so we're busier than ever. I'm so tired when we get in at night that I haven't done 10 in 10 regularly.
I do have a question - does the book explain what body part(s) each of the exercise works? Maybe I need to get to the bookstore to check it out.

If you listen to Callan in the dvd she tells you what each exercise does for the body. Maybe watch the dvd without exercising to pick up on what she is saying.

[buckeyechic]

Originally Posted by newbody

You might not be doing something right. That hip/behind set standing up is the hardest from all the exercises. I usually need to take break in between the exercises, but then again, we all have different body parts we need to work on. To me hips and midsection is crucial. Still, if you do this exercise right, you will really, really feel it.

Haha...well. The last time I actually did those exercises I was considerably stronger. I've lost so much strength since stopping callanetics last year. I do have one more question regarding the Evolutions DVD. I noticed there are hand weights on the front cover. Anyone know what weights (lbs.) they're using so I can purchase?

Thanks everyone for your constant motivation and helpful advise!!

Jill

[itsALifestyle]

Sandra,
Callanetics Evolution rocks! I don't think I understand the difference between spiralling and rotational pulses. I watched the concepts segment and can not understand the arrows in the rotational pulse demo.
You are beautiful!

[mevluvmark]

Hey

Do anyone have a problem with sciatic nerves? I think that i read on the 10/10 when it come to the leg stretches on the bar there is a subitute. My has creep up on me on my right leg, i might have stretch too much on 10/10. It don't bother me when i do evolution. I don't want to stop 10/10, because i like the fact that can alternate between evolution and 10/10 to keep my muscle confused.

I just hate that this is happening to me for i'm getting such good results. Can anyone help with this please?

Thanks so much
Mev

[lisabinil]

Originally Posted by mevluvmark

Hey

Do anyone have a problem with sciatic nerves? I think that i read on the 10/10 when it come to the leg stretches on the bar there is a subitute. My has creep up on me on my right leg, i might have stretch too much on 10/10. It don't bother me when i do evolution. I don't want to stop 10/10, because i like the fact that can alternate between evolution and 10/10 to keep my muscle confused.

I just hate that this is happening to me for i'm getting such good results. Can anyone help with this please?

Thanks so much
Mev

Try the adapted leg exercises she shows with the older lady in the 10in10 dvd. Maybe the lower height and keeping your knee bent more will help.

[Sandrahanna]

Originally Posted by CallanFan

sandra, i've just started doing the open and close from quick callanetics stomach. i don't have anything to hold onto above/behind my head like that; is it okay to put my hands on the floor behind me?

also, i've been trying to incorporate the pelvic floor and draw my navel down when doing the ab work in 10 in 10, but i find that either i lose the pelvic floor or my tummy pooches out. grrrr... do i have to stop and reset every time, or just fix things as i go along? it's very frustrating!

thanks for your help.

HI,

I would never recommend doing the open close with hands behind you on floor.

Have you tried holding on to the back of a chair (arm chair not dining chair unless someone fairly heavy can sit in seat to stabilise the chair). Have a look around your house - staircase banister? Do you have a balcony with railings? Other than that - kick the kids out and turn a bedroom in to a Callanetics Studio

Don't stress too much about pelvic floor during abs in the beginning. Get in to your position, start pulsing and then try just a gentle squeeze of the muscles between the sit bones (pelvic floor); continue pulsing. If you find your PF relaxes please, please don't stress. You want the exercise to be about training your abs not worrying about your PF muscles - this will happen as you strengthen. From memory Callan never once mentions keeping the pelvic floor engaged during 10/10 - she wanted to encourage everyone to do the exercise in a 'relaxed manner'.

As your abs strengthen along with the rest of your body, including your PF, you will find that keeping the PF engaged while you train your abs will become easier. Also, you'll start to feel the difference engaging makes to the exercise - muscle memory will take you back to a PF engagement to enable you to feel everything deeper. ALWAYS WORK AT YOUR OWN PACE though!!

Using the PF during abs does intensify the exercise, it encourages a quicker toning of the lower abs. However, it is important to relax and let go of all the other muscles that you are not training at the time. So, add 10% pelvic floor engagement when you are ready and build on from there.

Try to keep your deep abdominal muscles melting down towards your spine. If you find your back is pushing up your deep abs take a breather if you need to reset your position or just focus on a gentle sinking down of the abs as you train; this also becomes easier.

Sandrax

[missmattie]

Originally Posted by Sandrahanna

So happy that you like Evolution Lulu - it's a challenging program and can become more so as you become stronger. If you found yourself taking frequent breaks that great as you understand that form/technique is vital.

The Concepts are the key to gaining rapid results so I always recommend watching the concepts at least once a week. You'll be surprised what you'll pick up that you may have missed before. I print them out for my students and encourage them to read every week.

It's good to vary the programs, that's how I teach - but you may like to see what difference Evolution alone can make to your body. I taught Evolution only (as is exactly on the DVD) for months before filming and even die hard traditional Callanetics students were amazed how how their body shapes
changed.

I loved, loved, loved with what it did for my body. My legs lengthened and muscles became even more defined with the Leg Angle Lifts (the standing with leg to front, then side and then back). With all the rotations my back became amazingly stretched and keeping my shoulders back was effortless. Before Evolution this was a problem for me as I have quite severe scoliosis.

Good luck and keep the questions coming.
Sandra x

Hi Sandra,
Is there a place to get the concepts printed out? It really helps me to read something as well as listen and watch and would love to have a copy to refer to. Is there also a way to get the names of the exercises printed out? One thing I like about the 10/10 book is that when I'm away from home and don't have access to a DVD player or computer I can follow the book.

Also thanks for the tip about Evolution. For most of January and into February that's all I was doing and was starting to notice results, especially in my behind. After reading all about 10/10 on here I decided to rotate it, but after reading what you wrote I think I'll just stick with Evolution for awhile even if I have to spread it out through the day.

I appreciate your tip about not stressing about the pelvic floor too much, especially during the ab workout, that as we get stronger engaging the pelvic floor will come. I barely make it through the soft wave, let alone all the rest, but will keep plugging away.

Thanks so much for all your help and advice.

Kathy

[CurlyKasia]

Hello eveybody and greetings from the Netherlands !

I m in and will start my first hour tomorrow . I bought the book : Callanetics 10 in 10. Hopefully it doesnt matter if I use the book instead of the dvd..

[Sandrahanna]

Originally Posted by itsALifestyle

Sandra,
Callanetics Evolution rocks! I don't think I understand the difference between spiralling and rotational pulses. I watched the concepts segment and can not understand the arrows in the rotational pulse demo.
You are beautiful!

Hi,

Hey well done Your results are great.

Okay - The spiraling pulse is an 'outward circular movement'. ie if you are training the right leg it would be a clockwise circular motion. If it's the left leg it will be an anti clockwise circular motion.

The rotational pulse is a back and forth movement. The smaller the movement of the pulses the deeper the pulse will penetrate.

If this still doesn't make sense let me know and I will send you more info.

Sandrax

[Sandrahanna]

Originally Posted by missmattie

Hi Sandra,
Is there a place to get the concepts printed out? It really helps me to read something as well as listen and watch and would love to have a copy to refer to. Is there also a way to get the names of the exercises printed out? One thing I like about the 10/10 book is that when I'm away from home and don't have access to a DVD player or computer I can follow the book.

Also thanks for the tip about Evolution. For most of January and into February that's all I was doing and was starting to notice results, especially in my behind. After reading all about 10/10 on here I decided to rotate it, but after reading what you wrote I think I'll just stick with Evolution for awhile even if I have to spread it out through the day.

I appreciate your tip about not stressing about the pelvic floor too much, especially during the ab workout, that as we get stronger engaging the pelvic floor will come. I barely make it through the soft wave, let alone all the rest, but will keep plugging away.

Thanks so much for all your help and advice.

Kathy

Hi Kathy,

Email me - info@callanetics.net.au - and I will send you concepts and exercise names.
Sandrax

[missmattie]

Originally Posted by Sandrahanna

Hi Kathy,

Email me - info@callanetics.net.au - and I will send you concepts and exercise names.
Sandrax

Thanks Sandra,

I sent you an email.

Kathy

[CallanFan]

Originally Posted by Sandrahanna

HI,

Don't stress too much about pelvic floor during abs in the beginning. Get in to your position, start pulsing and then try just a gentle squeeze of the muscles between the sit bones (pelvic floor); continue pulsing. If you find your PF relaxes please, please don't stress. You want the exercise to be about training your abs not worrying about your PF muscles - this will happen as you strengthen. From memory Callan never once mentions keeping the pelvic floor engaged during 10/10 - she wanted to encourage everyone to do the exercise in a 'relaxed manner'.

As your abs strengthen along with the rest of your body, including your PF, you will find that keeping the PF engaged while you train your abs will become easier. Also, you'll start to feel the difference engaging makes to the exercise - muscle memory will take you back to a PF engagement to enable you to feel everything deeper. ALWAYS WORK AT YOUR OWN PACE though!!

Using the PF during abs does intensify the exercise, it encourages a quicker toning of the lower abs. However, it is important to relax and let go of all the other muscles that you are not training at the time. So, add 10% pelvic floor engagement when you are ready and build on from there.

Sandrax

thank you, sandra -- that was just what i needed to hear.

i finally experienced successful PF engagement during the ab work this morning for the first time. as it happens, i actually did have gas , giving me something less abstract to "focus" on. i was able to do all of the repetitions with good form, including holding one leg out on both sides for all counts, and i'm actually feeling some pleasant ab soreness for the first time in a very long time.

now that i've done it successfully and know what it really feels like when it all comes together, i'm hoping to rely more on muscle memory and less on gastrointestinal factors

sorry, everybody, for the unwanted mental image...

[Sandrahanna]

Originally Posted by mevluvmark

Hey

Do anyone have a problem with sciatic nerves? I think that i read on the 10/10 when it come to the leg stretches on the bar there is a subitute. My has creep up on me on my right leg, i might have stretch too much on 10/10. It don't bother me when i do evolution. I don't want to stop 10/10, because i like the fact that can alternate between evolution and 10/10 to keep my muscle confused.

I just hate that this is happening to me for i'm getting such good results. Can anyone help with this please?

Thanks so much
Mev

Hi Mev,

Sciatic nerve pain is awful - believe me I know, I have had the same problem in the past if I over stretch...and why is it always the right leg

I know that we emphasis taking every stretch and exercise to your 'peak' or best position but in your case and for all sciatic nerve suffers when doing 10/10, only take your stretches to 80% of your full stretch. Stop before you feel the stretch too deeply. let your body guide you into position. Keep your leg on a low barre or just don't do them and do them lying down. If you don't know how to do them lying down let me know and I'll send written instructions.

Sandrax

[missmattie]

Originally Posted by CallanFan

thank you, sandra -- that was just what i needed to hear.

i finally experienced successful PF engagement during the ab work this morning for the first time. as it happens, i actually did have gas , giving me something less abstract to "focus" on. i was able to do all of the repetitions with good form, including holding one leg out on both sides for all counts, and i'm actually feeling some pleasant ab soreness for the first time in a very long time.

now that i've done it successfully and know what it really feels like when it all comes together, i'm hoping to rely more on muscle memory and less on gastrointestinal factors

sorry, everybody, for the unwanted mental image...

Don't be sorry, you gave me a good laugh. Having it described as trying to hold in your pee and gas at the same time is what finally helped me understand what it means to engage the PF.

[jeepifer]

Originally Posted by newbody

Hey Jeepifer, you said:

"Do you think I'll notice results even though I'm still 80 lbs from goal?

Also, is it true you put on about 10 lbs when you start? How does that work with my weight loss?

Thanks,
Jenn
__________________
Here I go:
242 (highest known)
223 (Atkins start 3/3)
Current: 214
Goal: 140 "

Not true, but in any case, I know they say don't get obsessed with the scale but we want to see it go down. My trick is to eat only before noon, so my evening I feel nice and light. It takes a week to get used to but it is fun now...

I try to finish eating earlier in the evening if I can, but only before noon? Hmm, I would think I'd be starving by later on. Do you drink water/beverages? Only a week to adjust? That's not bad!

[lisabinil]

Originally Posted by CallanFan

thank you, sandra -- that was just what i needed to hear.

i finally experienced successful PF engagement during the ab work this morning for the first time. as it happens, i actually did have gas , giving me something less abstract to "focus" on. i was able to do all of the repetitions with good form, including holding one leg out on both sides for all counts, and i'm actually feeling some pleasant ab soreness for the first time in a very long time.

now that i've done it successfully and know what it really feels like when it all comes together, i'm hoping to rely more on muscle memory and less on gastrointestinal factors

sorry, everybody, for the unwanted mental image...