CALLANETICS CHALLENGE APRIL 2008

[Sandrahanna]

Originally Posted by ThyckeCutie

Will Do Im going to stay on my callanetics game. And of course cardio.

And thanks Jay!! Lets just stick to our regimin. Good things should be happening soon

Hey TC,

I see you still have the little confused fella next to Evolution
Is there anything I can help you with?
Sandrax

[Sandrahanna]

Originally Posted by SummerSue

Thanks JayTee!!

I have taken measurements. If I didn't scare myself so much looking into a mirror, I would take photos! Actually, since I already feel this, I'm thinking I might. Since I've banished all full length mirrors from the house, I'll have to be creative about standing on a chair or something - hopefully I won't fall!!

Susan, if you do fall don't forget to engage your pelvic floor first

[metqa]

4th hour finished.

Didn't wanna do it, but I did anyway.

I was able to do 50 of the each of the stomach exercises before my neck muscles revolted.

BTW, It's getting HARDER, not easier

Are the knees supposed to crackle?
They didn't make these noises when I started but on the pelvic scoop, I heard 4 to 5 distinct crackle-pop noises whenever I came up from the scoop.

Also on the plank position, If I lean back so my hands are flat on the floor, I can't tilt my pelvis or anything. If I rise up to my finger tips, I can barely negotiate a little movement, but my knees feel really tight and uncomfortable. To get out of that position I have to literally fall over to the side

I know this stuff is supposes to help folks with knee problems, but I don't have knee problems, and it seems to be making my knees feel funny. Am I doing something wrong? My BF would flip out and ban me from Callanetics if he heard the noises coming from my knees now.

I probably missed it in a post somewhere but are there any alternatives to the deeply-bent-knee pelvic exercises?

[Sandrahanna]

Originally Posted by lildragonfly

was my day off but I did callan abs anyway lol.

Sandra, which exercises can I use to focus more on my upper inner thighs?

I'm not sure what DVD you're using. However, when you do the pelvic scoops (both are on 10/10 and Evolution) try to add some pelvic floor pulses.

So, when you've curled up from the base of the behind, before scooping back up hold the position; tighten your pelvic floor muscles as deep as you can, stay stretched up through crown and pulse deeper and deeper into the pelvic floor up to 10 times. Scoop back up to start position and repeat.


We tighten the pelvic floor by squeezing the muscles between the sit bones - this draws the sit bones closer together. YOu will feel the base of the behind gently tighten.

Keep the upper part of your behind relaxed along with the lower back (very important).
And don't collapse down in to the pelvis - the more you stretch up the deeper you will the muscles toning in the inner thighs as well as the whole thigh area.

So, by adding more pelvic floor pulses you will be working deeper in the inner thighs and in no time you will start to see a space at the top of the inside leg.

I hopes this makes sense for you if not - tell me and I'll try to explain it differently.

Please make sure that when you do this you are not contracting or tightening the lower back muscles. As with every exercise, if you feel this in your lower back - STOP!

Sandra x

[Sandrahanna]

Originally Posted by ScrtGrl

Hi all,

I am not new to Callanetics, but new to this board and CallanEvolution. I am so inspired by everyone! I love all the enthusiasm here.

I actually had a question about Evolution and imagine how suprised- and thrilled- I am to see Sandra here! (I wish I knew how to add the little bowing guy because you really are so amazing to dedicate so much time here). Anyway, I would love to hear anyone's thoughts on the advanced level leg & hip movements on Evolution- I can't really see what she (I think her name is Karen?) is doing. I understand Mackenzie's mid-level circular motions, but on the standing leg as well as hips/behind advanced level I don't really understand what to do- I find I'm sort of twitching my foot out, which can't be right! I know it's supposed to be pulses but I'm not sure which way to do it. I hope that makes sense... If anyone has any suggestions I would be very grateful to hear.

And yes, lildragonfly- I'd love to hear the answer to your question. My inner thighs are very out of proportion with the rest of my body- how to get rid of it to get the penny-holding look of 10/10?!

Thank you to everyone for keeping this thread going! Oh and I apologize if this has already been asked...I tried to scan through the month but may have missed it.

Secret Girl

Hi,

The way I teach this back and forth rotational pulse in my studio is this way:

1. Stand and stretch out a leg to the front.
2. Now, flex your foot with the toes pointing upwards to ceiling.
Turn your foot out to the side and then back to ceiling and then back and forth and back and forth - it will be like you are trying to create a hole in soil or sand. Then try making the movement smaller so that when you turn the foot out to side you're not allowing it to turn back totally to the starting position (toes pointing upwards)

3. Now, for the exercise; relax the flexed foot and allow your toes to gently rest on floor. Your leg is stretched out to it's fullest length, straight but with knee soft, not locked.
4. Turn your foot out, the heel will turn up to the ceiling - you have now created an outward rotation of the leg.
5. Now, maintaining that outward rotation of the leg start making that back and forth pulsing action. Try to make it smaller and smaller so that you feel the muscles working deeply through the inner and outer thighs. Also, as you do this look at the heel of your foot and notice it pulsing upwards to ceiling.

As you continue pulsing in this back and forth manner focus on stretching out of the pelvis up to the sky (the 1st counterpull) and also on lengthening through the heel (the 2nd counterpull).

Remember, the more you focus on lengthening out of the pelvic floor through these counterpulls the deeper you will feel the muscles toning and stretching.
This applies to every exercise. If mainaining perfect positioning becomes tiresome at first -take a breather

TIP: Don't collapse on the standing leg - keep your hips even.
Keep your lower back totally relaxed

You'll know that this exercise is the first part of the standing leg exercises. It's wonderful for toning inner thighs so that you'll be able to hold that penny . Keep your mind focused on the inner thigh as you train. Having this mind/body connection intensifies the workout enormously and becomes - as Callan used to say, "Meditation in Motion".

Good luck, I hope this helps -let me know if it doesn't.

Sandra x

[missmattie]

I have a couple of questions for Sandra or Noreen or??? I think I'm finally understanding how to properly engage my pelvic floor, but I notice that sometimes when I'm practicing tightening it my thighs tend to tighten also. I try to relax them while still keeping the PF engaged and sometimes I think I succeed, but other times everything relaxes. Is this normal and will it get easier with practice?

The other thing is that this morning while doing the 3rd ab exercise in Evolution (where your legs are up and apart) my legs were really shaking. I was able to do 25 reps which was good for me, but I've never had the shaking like that before. I seem to remember reading here somewhere that the shaking is a good sign. Is it, or am I doing something wrong and should take a breather when that happens?

Thanks.
Kathy

[MountainGirl]

Evening All.

I tried to do my hour of 10/10 tonight, but my muscles just didn't have any energy left. I got halfway through, but it was shaking all the way.

I don't know how some of y'all do Callanetics at night!

Anyway, I'll try again tomorrow.

Still saving my pennies to buy Evolution.

[mevluvmark]

25 hrs completed...........I thru my scales away along time ago. I haven't weighed myself at all since i started callan. I'm a size 12 right now, when i get down to a size 8 then i will weigh. To be honest, i don't care what i weigh just as long as i'm a size 8. How about yall?

Mev

[JayTee]

Originally Posted by mevluvmark

25 hrs completed...........I thru my scales away along time ago. I haven't weighed myself at all since i started callan. I'm a size 12 right now, when i get down to a size 8 then i will weigh. To be honest, i don't care what i weigh just as long as i'm a size 8. How about yall?

Mev

I have found that scales are a waste of material . When I get on one I feel like . Those things never say what I want them to. I am now learning to judge by the fit of my clothing. I know I won't be stepping on one anytime soon. I am now a 16 and trying to get down to a 12. My goal is a 10, high school size. That would probably be around 150. I have a bit of a way to go so, no scales for me.

[L Booker]

I agree about the scales. All I care about is my body fat percentage. I have a set of scales that will measure that. My plan is to avoid the scales until to get to size 14 or 12 and then only use the scales to get that percentage. My goal is to get below 25%.

I will probably keep my eyes closed when I get on and have my husband check the number for me.

[L Booker]

Originally Posted by onaisland

From what I understand, or remember, people have said that pilates was too easy after doing Callanetics. Have you found this to be the case? I have never done pilates so others may step in with comparisions.

I think so. The pilates video still seems to be beneficial, but not challenging. It probably is a bit too easy.

[lovenuts]

I do not weight myself, just my opinion; the numbers on that evil tool used to controled the way that I felted all day, go down happy, go up verry verry obsessed and sad and also so discouraged, I know it is better to me that way. I too go by the way my clothing feel, I do know that this time I do not take it as a diet, it will take time I know, if I eat well and follow the rules the south beach diet rules eventually, it will go down by itself, doing the right thing, eating well and exercising, so adios,au revoir and goodbye scale until my skinny clothing fit again. (by the way sorry for my spelling sometimes, my first language is french)
Have a good good day.

[ThyckeCutie]

Originally Posted by L Booker

I agree about the scales. All I care about is my body fat percentage. I have a set of scales that will measure that. My plan is to avoid the scales until to get to size 14 or 12 and then only use the scales to get that percentage. My goal is to get below 25%.

I will probably keep my eyes closed when I get on and have my husband check the number for me.

Where did you get your body fat percentage scale and is it accurate? I always wanted one of those. I threw away my scale too thanks to you ladies Im going to start going by how I feel, look and how my clothes fit

[ThyckeCutie]

Originally Posted by Sandrahanna

Hey TC,

I see you still have the little confused fella next to Evolution
Is there anything I can help you with?
Sandrax

Im no longer confused Sandra. I just think Evolution is a little harder then 10 in 10 IMO. I only did it 3x so far but to me it seems like they move so quickly from exercise to exercise and sometimes I dont have time to set up form...or maybe Im just slow

[ScrtGrl]

Sandra, thank you so much!!! I will incorporate these instructions the next time I do Evolution.

One last question- I know people say that we should mix up our workouts to keep our bodies guessing- in that respect, is it a good idea to do 10/10 straight for a month and then switch to Evolution for a month, and then back and forth a month at a time? Or would it be more beneficial to do each one every other session? Say, 10/10 twice a week & Evolution twice a week- switching each time? I like both so I'd like to do it in whichever way will get me the quickest results!

Thank you so much again! And great job to everyone!

Secret

[L Booker]

Originally Posted by ThyckeCutie

Where did you get your body fat percentage scale and is it accurate? I always wanted one of those. I threw away my scale too thanks to you ladies Im going to start going by how I feel, look and how my clothes fit

Hi TC

The scale I have a is by a company called DigiWeigh. I got it from Ebay, but I'm sure there are scales in the stores (or others on Ebay) that will measure body fat.

[WATCH-ME-SHRINK]

Originally Posted by ScrtGrl

Sandra, thank you so much!!! I will incorporate these instructions the next time I do Evolution.

One last question- I know people say that we should mix up our workouts to keep our bodies guessing- in that respect, is it a good idea to do 10/10 straight for a month and then switch to Evolution for a month, and then back and forth a month at a time? Or would it be more beneficial to do each one every other session? Say, 10/10 twice a week & Evolution twice a week- switching each time? I like both so I'd like to do it in whichever way will get me the quickest results!

Thank you so much again! And great job to everyone!

Secret

Secret, IMO I think you should mix them up throughout the week.

Glad to have you aboard! (Great user name!)

[ThyckeCutie]

Originally Posted by L Booker

Hi TC

The scale I have a is by a company called DigiWeigh. I got it from Ebay, but I'm sure there are scales in the stores (or others on Ebay) that will measure body fat.

Ok thanks I will try Wal-mart. I think I seen one there

[WATCH-ME-SHRINK]

264

[WATCH-ME-SHRINK]

Sandra, I have a question regarding form on the Super Callanetics standing leg segment. I've always wondered this, and keep forgetting to ask.

Why is it necessary to bend at the torso on those standing leg segments, both bent knee and straight? What does that add, if anything?

I'm even more curious after experiencing Evolution, because the standing leg segments there do not show a leaning torso. And frankly, I feel that I can better engage the PF and focus more deeply on pelvic/leg form if I'm NOT leaning my torso.

Would love to hear back from you on this. Thanks so much.

[Snuckles]

Thanks Sandra for explaining that advance rotation/pulse. When I did Evolution, I just kept rotating my entire foot but it just didn't look right. Looks like she's rotating her foot ever so slightly. Still a little confused.

I'm not sorry but I still look at the scale each and every day. I weigh a lot and have always weighed a lot because I'm so muscular. The number on the scale doesn't bother me, I use it to keep myself in check because I have nooooo self control when eating although I'm getting better. Although my clothes fit very well (still need to work on my belly), I still want those numbers to go down. I'd love to lose 5-10 lbs.

[WATCH-ME-SHRINK]

Originally Posted by Snuckles

I'm not sorry but I still look at the scale each and every day. I weigh a lot and have always weighed a lot because I'm so muscular. The number on the scale doesn't bother me, I use it to keep myself in check because I have nooooo self control when eating although I'm getting better. Although my clothes fit very well (still need to work on my belly), I still want those numbers to go down. I'd love to lose 5-10 lbs.

Snuckles, this is your best friend.