CALLANETICS CHALLENGE APRIL 2008

[newbody]

oh sorry have another question. I checked ebay and they have Callanetics Evolution and Cardio Callanetics. I am considering a purchase or Evolution but on Amazon I've read comments and many felt that the original is much better. The use of weights also concerns me. Can someone give me feedback on these exercises? I now do Super C and am in the final phase of shaping my body. Thx in advance!

[Sandrahanna]

Originally Posted by ADLMA

Mary M - My 9 year old does Callan with me. She loves it. My 4-year-old tries, but she mostly bends over and moans. Huumm, I don't know where she ever got the idea that that is how Callan is done!

I just did another hour. That makes 4 this week!

Isn't it so cute when they do Callanetics. My 9 year old stepdaughter imitates me all the time. If I'm on the phone or in the kitchen I'm always doing some sort of leg or hip and behind exercise and she copies me. When I'm sitting on the lounge/couch I will raise both legs up and create that back and forth rotation or pulse with pelvic floor to tone legs - guarantee up come her legs.

Sandrax

[Sandrahanna]

Originally Posted by 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

Hi Kathy,

Your pelvic floor seems like it is getting stronger if you are feeling this. The PF muscles are directly attached to the inner thighs and lower abs. So, when you engage it automatically stretches the inner thighs and the thighs turn outwards (creating an outward rotation of the leg).

So you start to be more aware of this the stronger you become. Don't worry about it - it's the body doing what it does naturally. Just don't contract into this rotation. Meaning once you engage your PF and you before you start to pulse relax every other muscle in the body. Use deep breathing to help you relax. I know this is challenging but achievable and the results you get from working with a relaxed body is sensational

The muscles start to vibrate as they approach fatigue. Deep breathing helps as do breathers. However, if it takes away the ab work try bending your legs slightly.

Good luck
Sandrax

[planetbenjamin]

Originally Posted by Sandrahanna

Hey Ben,

The first stomach exercise on Evolution is a great one and she'd find probably the easiest to execute.
If needed, and until her abs strengthen, she can place some sort of support behind her back as she does them this should help. The support can be a firm pillow or cushion or even several. I use something called a "Back Wave' that I buy from Giam (spel) Yoga. I can't tell you what my students call it But it has a groove down the centre where the spine can rest.

I have had an overweight student who was able to do the lying down stomach exercises and would do them this way:

It's a modified version of the first ab exercise on 10/10. She'd bring her knees in towards her with ankles crossed.

I had a support under her mid back and, with my helping hands, was able to stay rounded to do some pulses. At first she would only do sets of 5 pulses but built up from there.

When doing the leg exercises, your friend could keep her feet hip width apart and flat, not lifting up heels at all.

Bascially, as with all beginners - I would tell her to use whatever muscles she has and not worry too much about perfecting technique. The most important thing is that she starts to move her body and do the exercises. It is also important that she doesn't experience 'pain' in her back and knees.

It's difficult to say without seeing how overweight she is but she'd be amazed at what she can do - it won't look like the DVD positioning but if she sees herself in the position and trys to emulate it as much as her body can allow (without pain).

Reading on the posts I think Noreen mentioned that Evolution is the better choice given that more beginner positions are demonstrated.

I wouldn't let her do any kneeling positions though (scoops) this could put too much pressure on her knees. However, she can do them standing.

Noreen, if you're reading this, the Back Wave is fabulous for students who have weak abs or neck problems. I have lots of props in my studio. I call them my toys. I also have a great mediation seat for those who have tight hamstrings to sit on for the sitting stretches (I call it the throne and the students that have to use them are named Queens or Princesses of the class. People hate not being able to do certain exercises the way the majority do so the 'throne' thing helps. Anyway, I can let you know where I get this stuff from if you're interested.

Sorry Ben, got carried away - as I do when I talk about my favourite subject.

Sandrax

Oh my god, thank you soooooooo much. I'm really going to make it my mission to get her in shape. I love your tips for the stomach exercises. I will print this out and try them on her on Monday. I'll try a cushion behind her and let you know how it works. You're right about the kneeling stuff. It's impossible for her. I walked for 30 minutes on the treadmill with her and couldn't find a way for her to stretch her thighs. She couldn't kneel down and found it impossible to grab her foot behind her butt when standing. But she could do it in the pool which was great.

The great thing about helping someone else to get in shape is that you benefit from it too. It certainly makes me work harder. That's why all you teachers look AMAZING!

[ThyckeCutie]

Wonder if any kind of program with weights, lunges, etc. might act against the lengthening effect of Callanetics? Since those kinds of exercises contract the muscle, would that hinder Callanetics work? Just wondering...

Originally Posted by ThyckeCutie

I was wondering the same thing??? I think thats why I took The firm out my cardio plan because they are always doing tons of squates and lunges w/weights. This toned me but also bulked me up. Im trying to just stick to plain cardio dvd workouts less intense in this area and not do any toning on my thighs since they bulk up easily. I do use weights for my arms only but I would like to know the answer to this as well

Can anyone answer this?

[CurlyKasia]

Twyla, sorry for asking you this on here but I cant send you a pm yet. What execises exactly are you doing for your triceps? And I think you look AMAZING, you have the body I m dreaming of! I love your muscles, you are my muse

[ThyckeCutie]

What are counterpulls? Im lost on that one...

[Sandrahanna]

Originally Posted by ThyckeCutie

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

Yeh, it's like learning anything new it can take time. You'll become familiar with each exercise the more you do it and in no time you'll find yourself in position and ready to go before the gals on the screen. If you find it harder this may be what your body needs - a challenge

Also, I've been reading the posts re: weight gain and scales. Good for you tossing it out - don't let it rule your life. Listen to the all the great advise I've been reading about measuring your success by how you feel and look.
This is 'the' most important thing. It's great reading how motivated you are - that's all you need to stay on your path.

Sandrax

[planetbenjamin]

Originally Posted by newbody

oh sorry have another question. I checked ebay and they have Callanetics Evolution and Cardio Callanetics. I am considering a purchase or Evolution but on Amazon I've read comments and many felt that the original is much better. The use of weights also concerns me. Can someone give me feedback on these exercises? I now do Super C and am in the final phase of shaping my body. Thx in advance!

When I first got CallaneticsEvolution I watched it once and then decided it wasn't as good as the original...but I was sooooooooo wrong!! I think we all love Callan so much that it's hard to swich to something new. We all like to hold onto what is familiar to us. I will never give 10/10 up as I love it but I find I am getting amazing results by doing CallaneticsEvolution too. It's a great program and the more I learn about it from Sandra the better it gets!
And you don't need to use weights. They can be used if you want to intensify the exercises but you don't need them. You should definately get the new DVDs. You won't be disappointed...I promise you!

[Sandrahanna]

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

This really is a personal thing. Some like to work with one program until they feel that their body has reached a plateau signalling a 'time to change'.

There is no question that the body and brain likes variety.

In my studio basically teaching a mix of old and new. However, I do stick to a program for a couple of weeks so that I can get feeback from my students and see how bodies sculpt during that time. I know it all works differently in classes.

So, maybe let your body and brain decide for you - feel like switching to another DVD?- Then go for it? If you're wanting to see what one DVD can really do for your body then this is great too. There's no right or wrong.

Sandrax

[WATCH-ME-SHRINK]

Originally Posted by CurlyKasia

Twyla, sorry for asking you this on here but I cant send you a pm yet. What execises exactly are you doing for your triceps? And I think you look AMAZING, you have the body I m dreaming of! I love your muscles, you are my muse

CK, thank you....and digressing from Callanetics for just a moment, here's some info I shared with another Challenger recently:


Here's what I do on avg:

First of all, let me preface -- pushups is the powerhouse move for a great upper body. It works chest, back, triceps, deltoids and biceps...one-stop shopping.

Begin with a set of 12, rest 30 secs. Repeat. Do this sequence two to three times per day. (You'll be amazed)

I'll drop and do a set or two of pushups all the time, when I get a minute here and there.

If you can't begin with 10 lb dumbbells for all muscle groups at first, until you build strength, you could start with lighter weights, say 5 lbs, or start with less reps, say 5 instead of 10 or 15.

Okay. My routine. I do not rest doing this circuit. In between sets I move to the next consecutive muscle group, then go back to the first, alternating till I get in my three sets.

PECS: Inclined flies, bent elbows: 3 sets of 15 (10 lbs)

Pushups, 12 reps, 3 sets.

Triceps: Lie on back, inclined pillows, hold 2 10-lb dumbbells in hands behind head, elbows close to ears, not falling foward. Raise/lower weights 15 x for a set of three.

TRICEPS: Kickbacks. Bent over at waist, weight supported with one hand on chair/bench, elbow at side, kick back the weight behind you in a CONTROLLED movement keeping elbow stabilized, 15 reps, 3 sets.

POSTERIOR DELTOIDS/RHOMBOIDS:

Bent over rows. Controlled. Same as above.

DELTOIDS: Lateral flies, followed by single frontal plain raises, single (one arm at a time); followed by sitting in a chair, chest on knees, holding dumbbells, lift arms out to side, no higher than shoulders, keeping neck/head facing down, raise and lower arms, controlled, 15 reps, 3 sets. (I alternate these three moves, no resting)

TRAPS: Sit in chair, chest on knees, holding heaviest dumbbells. Pull shoulders up, controlled, then lower, leaving hands/dumbbells dropped and resting by your sides. 15 reps, 3 sets.

BICEPS: Controlled curls, 3 sets of 15.

Then sit in chair, legs apart, holding one dumbbell in one hand with your elbow resting against your inner thigh, leaning slightly forward, with other hand resting on opposite knee, controlled curls, 10 reps. Then, do curls with four short pulses w/o full range of motion, followed by 2 full range of motion curls (all the way up, all the way down), then four more pulses, 2 more full ROM curls, repeating this 8 x.

BACK: Bent over rows. STand with feet apart, bent over slightly at hips. Hold dumbbell in each hand and lift both arms out to sides, hold 1-2 seconds, lower slowly; repeat 3 sets of 15.

---------------

A great video for upper body weights is Kathy Smith's Lift Weights to Lose Weights. Well worth the $. Not expensive. Very comprehensive, both for beginners and advanced workouts. I also use her Circuit Training video, which has a good upper body segment.

Update: I've recently moved up to using mostly 15 lb dumbbells, 10 lbs for a few things. Although I can't do as many reps with 15, it's my new challenge. I'm moving up because I no longer get muscle fatigue after the third set, so I know it's time.

[Sandrahanna]

Originally Posted by ThyckeCutie

What are counterpulls? Im lost on that one...

Counterpulls are points that lengthen away from each other to maintain a stretch. One of the reasons we use counterpulls in Callanetics is because this tricks the body into using core muscles

The idea is to create a tautness/length/stretch through our muscles so that when you add the pulse the pulse penetrates in to the deeper muscles to facilitate quicker body sculpting.

So, on Evolution you will hear constant reminders to 'keep the counterpulls in place' and 'don't allow the body to collapse in upon itself'. Being in your 'peak' or best position means having the counterpulls in place so only pulse (even if it is only 20 or 30 pulses) while in this state.

I'd really recommend listing to the CallaneticConcepts once a week for a period until they become second nature. I tell my students that it is a bit like learning to drive a car.

First driving lesson you think "what!!! I've got to have my foot here, hands here and also steer the wheel" after a while you've got one arm steering, one arm resting and you're able to check out the cute guy in the car next to you while putting on your lippy.

Sandrax

[newbody]

Originally Posted by planetbenjamin

When I first got CallaneticsEvolution I watched it once and then decided it wasn't as good as the original...but I was sooooooooo wrong!! I think we all love Callan so much that it's hard to swich to something new. We all like to hold onto what is familiar to us. I will never give 10/10 up as I love it but I find I am getting amazing results by doing CallaneticsEvolution too. It's a great program and the more I learn about it from Sandra the better it gets!
And you don't need to use weights. They can be used if you want to intensify the exercises but you don't need them. You should definately get the new DVDs. You won't be disappointed...I promise you!

Hey Ben, thx for letting me know. Can you compare it with Super C? I have read lots of negative comments on Amazon, including injuries because of weights. I do not see a point buying it and then voiding certain parts. Have you tried Super C? Keep in mind that I am in athletic shape also doing my P90X. Thx!

[newbody]

Hey there, thx for posting the alternative, but keep in mind that this 'modern' weight training and abs exercises actually defeat the purpose. The attractiveness of a female body is in the waist to hip ratio. This ratio is defeated with abs exercises as it will create strong side muscles and remove this ideal figure. Callanetics and gymnastics are the two that work on great waist. Pilates and running, most weight training, and 99.99% of all market abs exercises are catering to men and their testoteron driven ability to get great abs. Good for them, it is easier for them, but if you are doing Callanetics to look good, keep to creating a small waist and shapely hips. That is the key.

I am doing p90x and learned this the hard way. I used to have 15" difference between my waist and hips, now is it 10. In addition, starting Callanetics pushed all the goosh in the waist area so now I am really unhappy getting this feared rectangular shape. I am now going to focus on SuperC only and drop p90x for a month or so and see.

All the best.

[planetbenjamin]

Originally Posted by newbody

Hey Ben, thx for letting me know. Can you compare it with Super C? I have read lots of negative comments on Amazon, including injuries because of weights. I do not see a point buying it and then voiding certain parts. Have you tried Super C? Keep in mind that I am in athletic shape also doing my P90X. Thx!

Yes I do Super Callanetics all the time and am in good shape. You will find the exercises different in CallaneticsEvolution and they will definately be a new challenge for you. I can't imagine how anyone could injure themselves with the weights in CallaneticsEvolution. That's crazy. Maybe they dropped them on their toes on something stupid??! The weight balls are just held in your hand if you want to intensify the exercises. I don't see how that can possibly injure you. I don't even feel the need to use the weights so don't get too wrapped up in them. They are just there as an optional extra. I know from the cover of the DVD that it looks like you need them but you really don't.

If you love Callanetics then you will love CallaneticsEvolution. I thought my butt couldn't get any higher until I tried CallaneticsEvolution!

[Sandrahanna]

Originally Posted by ADLMA

SandaHanna - I have a question, most likely unlike any you ever received. I am to have a pace maker implanted in my stomach, as my stomach does not empty, causing nausea and vomitting. The battery is placed just under the skin between the hip bone and the ribs, toward my middle area. The information provided by the surgeon states to limit twisting and bending. I DON'T WANT TO GIVE UP MY CALLAN! I can't tell you how much it is alarming me that I may have to stop Callan. I have seen such amazing changes in my body, I put in the work, and I don't want to go back! I wonder if you can help me. Is there an existing Callan DVD, (I use 10/10 and own Super, but I have not even looked at Super, as I was saving for a reward, once I get "good enough") which may contain less twisting and bedning? Is there a means of doing Callan, still reaping great benefits, but avoiding much of the twisting and bending? I am in a panic, to be honest with you! I don't want to stop!
I greatly appreciate any help you can send my way!! Thank you for helping
all of us so generously and giving of yourself so freely.

I feel for you but don't despair there's heaps that you can still do.

For abs the best exercise is the first one on Evolution. It is an extremely powerful ab workout so don't think you'll be doing a sissy one. You will find this exercise on SuperC. The demonstrater is in a sitting position - PF engaged and curled up from the base of the behind. She then waves the arms up and down to work the abs deeply. Take a look and come back if youhave questions.

Again, your body will be your best guide. Move slowly into each exercise. Honestly, if you could get your doctor to look at the DVD or if you could demonstrate some of the exercises for him this would be preferable.

CallaneticsEvolution doesn't have the rounding positioning that 10/10 and SuperC does. I honestly think that investing in Evolution would be beneficial and a more friendly workout for you as the program teaches you how to bend and move the body correctly.

It is going to be important for you to bend and move correctly and not bend from the waist or low back. Practising Evolution won't compromise you and you'll be able to contine on your amazing body sculpting path.

Good luck and let me know how you go.

Sandrax

[Sandrahanna]

Originally Posted by planetbenjamin

Yes I do Super Callanetics all the time and am in good shape. You will find the exercises different in CallaneticsEvolution and they will definately be a new challenge for you. I can't imagine how anyone could injure themselves with the weights in CallaneticsEvolution. That's crazy. Maybe they dropped them on their toes on something stupid??! The weight balls are just held in your hand if you want to intensify the exercises. I don't see how that can possibly injure you. I don't even feel the need to use the weights so don't get too wrapped up in them. They are just there as an optional extra. I know from the cover of the DVD that it looks like you need them but you really don't.

If you love Callanetics then you will love CallaneticsEvolution. I thought my butt couldn't get any higher until I tried CallaneticsEvolution!

UMMMH, I can't imagine how anyone could injure themselves using the hand weights other than dropping on toes as you say.

The weights are demonstrated in the advanced position and are to show an intensification for anyone wanting to increase upper arm strength. And as you said, they are optional.

Sandrax

[lildragonfly]

You can always wear the weighted hand gloves instead as well . LOL no dropping on toes then.

[newbody]

Originally Posted by lildragonfly

You can always wear the weighted hand gloves instead as well . LOL no dropping on toes then.

Again, Callan warned against the use of weights and on Amazon there are countless of reports of injuries with weights. What is confusing is that this program is using Callan's name for it suggesting connection and building on it and yet, the very principle is violated. Does anybody know how to contact Callan and get her opinion??

[lildragonfly]

Originally Posted by newbody

Again, Callan warned against the use of weights and on Amazon there are countless of reports of injuries with weights. What is confusing is that this program is using Callan's name for it suggesting connection and building on it and yet, the very principle is violated. Does anybody know how to contact Callan and get her opinion??

Maybe you should pose that question to Sandra since she is the teacher in the Evolution DVD. And these DVDs are endorsed on Callan's main website. But having done both programs weights in Callanetics Evolution is totally different then weights in Power90x. Power 90x is about building muscles and getting ripped. Evolution it is used as more of resistance for advanced users.

[WATCH-ME-SHRINK]

Originally Posted by lildragonfly