CALLANETICS CHALLENGE APRIL 2008

[michelle8]

when you started doin callanetics did you hve problems holding your pelvic muscles in i am finding it really difficult to last for the whole reps and then i find im concentrating on tippin my pelvis and tightening my behind that im not moving to do the exercise i cant seem to do the exercise and the pelvis stuff did you all have this problem at first i am trying to practice doing my pelvis muscles when im just round the house to get used to doing it but i cant hold for longer than a few seconds is that really bad or normal ? by me not doing the tightening the behind am i still gettin a ok workout or is it waste of time

[MountainGirl]

Another hour of 10/10 completed! I love Callanetics!

For some reason, I know it's not physical, but more in my head. After I finish an hour, I feel so STRONG, and lean. I may not LOOK any different, but I FEEL different.

Does that make sense?

[MountainGirl]

Hummingbird: Hugs to you Cancer Survivor!!!

I too am dealing with post-chemo fatigue, but I have been off of chemo for more than 2 years and I did not have the invasive procedures you had. I am SO proud of you for getting fit so soon after cancer treatment.

I actually GAINED weight during 18 months of chemo because the only thing I could hold down was white carbs. ACK. Then, when I finished chemo, I was diagnosed as Diabetic (prolly from all those white carbs!).

Anyway, I have been unable to "exercise" consistently, until some board mates told me about Callanetics. It has changed my body and changed the way I live. I can't wait to work out to Evolution, which I understand will help me more with my form.

We're here for you Gal!! You keep on rocking you Cancer Kicker!!

[MountainGirl]

Originally Posted by WATCH-ME-SHRINK

Napbella & Bron,

There is an easier/modified way of doing the thigh stretch that is more comfortable.

Lie on your side, supporting yourself with elbow, bend top kneee backwards, and grab ankle with your hand, gently pulling your thigh towards the back until the thigh is parallel with your body, gently holding and pulsing the leg/thigh backward. Repeat other side.

OH TWYLA!! Thank you dear!!!

I need these modifications!!!! I cannot do some of the positions and I would love to find alternate ways of getting the benefits! Thank you, thank you!

[cocosmama]

Another hour of 10 in 10 completed....this makes 11 hours I really have to work at it to keep the pelvic floor engaged at all times but I'm improving. This is strange....my waist feels smaller but when I measured it it's not Can anyone explain this??

[onaisland]

Originally Posted by michelle8

when you started doin callanetics did you hve problems holding your pelvic muscles in i am finding it really difficult to last for the whole reps and then i find im concentrating on tippin my pelvis and tightening my behind that im not moving to do the exercise i cant seem to do the exercise and the pelvis stuff did you all have this problem at first i am trying to practice doing my pelvis muscles when im just round the house to get used to doing it but i cant hold for longer than a few seconds is that really bad or normal ? by me not doing the tightening the behind am i still gettin a ok workout or is it waste of time

Well, I'm sure others will chime in...but when I started I didn't know about the pelvic floor until Sandra came on board. Now I engage it, which if you go back through the posts there are some explanations on tightening--i.e a Kegel but also more--in that you tighten the pelvic floor more by holding in the sphincter muscle--as if you were trying to hold in a fart or a bowel movement....sorry

Now I still am not clear as to whether or not you pulse this pelvic floor or hold it tight for the entire move.

[thesedays]

Sorry If I'm beating a dead dog, but I've gone through pages and pages of this post and am still confused on engaging the pelvic floor.

First off, I see that we shoudl be tightening the muscles between our sit bones. In the video it says to sit and put your fingers under your bones and feel them tighten. Correct so far?

However, other say to tighten as if you were "holding your pee" .....from what I know of Kegels ....this is a kegel .........is kegel the same as engaging your pelvic floor?

If so, is it normal that I can only "pulse" mine and not really hold it?

However, I can tighten the "bottom" of my butt muscles for much longer.

So which is it ........or is it both?

See how I keep confusing myself !!

[hummingbird11]

WOW!! THANKS SO MUCH FOR THE WARM WELCOME & ENCOURAGEMENT!!

Hi Siamese Girl – people like you are simply ANGELS on EARTH!!

Hi Sandrahanna! Where is your class on Saturday?

Hi Mountain Girl and Fellow Survivor! - nice to "meet" you!

Hi Schrovet - nice to "meet" you and EVERYONE ELSE too!

Anyone: what is DOMS? is there a list of the frequently-used acronyms somewhere?

Last but certainly not least – Twyla, I want beautiful muscles like yours!! Wow!! I read some of your Journal yesterday and was wondering if the upper body routine you posted there is still current?? If you feel like sharing I would love to know – many thanks!! You look FANTASTIC!!

I am SO THRILLED to be HERE on so many levels!! I am off to do Quick Stomach now!

XO,
HB

"In everyone's life, at some time, our inner fire goes out
... then bursts into flame by an encounter with another
human being. We should all be thankful for those people
who rekindle the spirit." ~Albert Schweitzer

[lildragonfly]

Originally Posted by hummingbird11

[b]

Anyone: what is DOMS? is there a list of the frequently-used acronyms somewhere?

Delayed onset muscle soreness. Can happen next day or up to two days after exercises.

[hummingbird11]

Ah, thanks! So that's what's wrong with me today! I did 10/10 on Sunday and was fine yesterday - but pretty sore today! Thanks!

[hummingbird11]

Hi again - What is HIIT ??

[PrincessNutznBoltz]

Hey
Ok, let the questions begin!
Is it ok to do callanetics 2 days in a row? I would love to do it again today, but I don't want to hurt my muscles.
Prepare for more questions as the journey continues! ha ha

xoxoxoxoxoxox

[whalefrozentoes]

Twyla thanks soooooooo much for that.... I cringed as I read it.... ew ew ew!!!! lol

It scared the crap outta me. I have MSM powder, I should be adding that to my water. And, I have a body fat/hydration scale - I guess I should monitor my weight/body fat and now hydration!!! Normally I'm about 55% - but.... this is first thing in the morning, after pee, so of course I'd be dehydrated. I suppose I should weigh later at night to see my real hydration levels for the day?

Did callanetics today, 2hrs down, 6 more to go!!

[Sandrahanna]

Originally Posted by nola baxter

Hi Sandrahanna

Thanks for your answer about saddlebags -
I guess I was wanting to know because 5 months of 10in10 has not seemed to effect my saddlebags. (neither did 2.5 yrs of t-tapp, with all of the pelvis tucking and butt tightening).
So I am now working with the future-gym material/Pip Coory. And really working on activating very specifically the pelvic floor. I hope like hell it will make the difference for me....

I am just a bit burnt out from all the years of expending all my energy trying different things to eliminate saddlebags.

regards
nola

Hi,

When you are training this area stretch the leg out to it's maximal length. As you are pulsing focus on stretching the leg more by lengthening through the heel. Relax and 'let go' of all the other muscles. Try turning your knee up slightly (keeping your hip stable). This outward turn of knee can be made by tightening the pelvic floor deeper until you feel the knee turn out and up. The leg needs to be straight just don't lock your knee.

Your leg will want to feel like lead and aim to get the leg quivering so that you know you are working at your 'peak'. However, if the leg starts to bounce stop and take a breather, change sides etc.

If you have Evolution the 2nd hip and behind exercise is great for the saddlebag area.

Also, creating the pulse from the pelvic floor is a pretty powerful tool. YOu do this by engaging first (squeezing the muscles between the sit bones to draw the sit bones closer together) and then you pulse the muscles deeper and deeper. If you are working on the right side you can also just pulse the right sit bone down. This pulse automatically creates the back and forth rotation pulse through the leg.

This may sound confusing but as long as you keep thinking about what you want to do eventually the body will do it. The braiin gets confused but the body will understand. Just trust it.

Try to keep your goal on achieving 'your best body shape'. Another point, really try to do the exercises in a relaxed manner as much as possible. When we have a firm goal on improving a certain area of the body we can put too much energy in to the exercise and 'muscle in' thinking the more I try the better.

Actually, in Callanetics it's the opposite. Make your goal to approach the exercises in a stress free, relaxed state of mind. Slow your movments down, breathe deeply to relax more and make your pulses slower. You may find you can do less pulses but you'll be working deeper.

Maybe try telling yourself that you are going to do ' 20-30' really good pulses only so that your approach to the exercise will be stress free.


Sandrax

[Sandrahanna]

Originally Posted by hummingbird11

WOW!! THANKS SO MUCH FOR THE WARM WELCOME & ENCOURAGEMENT!!

Hi Siamese Girl – people like you are simply ANGELS on EARTH!!

Hi Sandrahanna! Where is your class on Saturday?

Hi Mountain Girl and Fellow Survivor! - nice to "meet" you!

Hi Schrovet - nice to "meet" you and EVERYONE ELSE too!

Anyone: what is DOMS? is there a list of the frequently-used acronyms

somewhere?

Last but certainly not least – Twyla, I want beautiful muscles like yours!! Wow!! I read some of your Journal yesterday and was wondering if the upper body routine you posted there is still current?? If you feel like sharing I would love to know – many thanks!! You look FANTASTIC!!

I am SO THRILLED to be HERE on so many levels!! I am off to do Quick Stomach now!

XO,
HB

"In everyone's life, at some time, our inner fire goes out
... then bursts into flame by an encounter with another
human being. We should all be thankful for those people
who rekindle the spirit." ~Albert Schweitzer

Hi, My studio is in Australia, Gold Coast. If you want to make it I suggest booking that flight right now.

[lildragonfly]

Originally Posted by hummingbird11

Hi again - What is HIIT ??

High Intensity Interval Training. A HIIT session involves a warmup period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cooldown period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.

[Sandrahanna]

Originally Posted by Mary_M

Here's an interesting story .... The other day my mom surprised me by telling me she had just gone to the dr's office. She said she was alarmed because it suddenly felt like her organs were protruding from her stomach () so she went to the OB/GYN. The dr advised her it was "OK", her pelvic muscles are weakening and thus not able to hold in her organs as efficiently as when she was younger (she's 70). She recommended my mom do kegels to help strengthen her pelvic muscles. I immediately recognized how beneficial the Callanetics pelvic floor strengthening exercises would be for my mom and all of the other women who are aging and going through the same thing. Too bad the OB/GYN is not familiar with/recommending Callanetics to her patients! Callanetics really needs a marketing plan!!

This is when you realise how important the pelvic floor muscles are isn't it?
This is why I'm so passionate about teaching pelvic floor and introducing Callanetics to young girls.

The PF muscles are the main support for the upper body keeping the organs in place and excess weight off the lower body. When the PF starts to weaken the organs sink down. This creates a collapsing of the spine bringing low back pain, poor posture, thickening of waistline, incontinence etc, etc.

So, it makes sense that we must incorporate pelvic floor exercises or conscious activation daily.

The muscles do strengthen very very quickly as long as a prolapse hasn't occurred.

Teach your mum how to engage by activating all three layers of the pelvic floor not just the 'squeeze the wee' layer. So, she'd start the engagement from the inner most layer of the pelvic floor by squeezing the muscles between the sit bones.

If this doesn't make sense to her tell her that she holding in wind and wee but not to contract the upper part of the behind or lower back when doing this.

Maybe she'd like to try Callanetics this way she be strengthening her pelvic floor and toning her body at the same time. Soon she'd be feeling and looking 60.

YOu can rest assured that now your are aware of your pelvic floor this will never happen to you. It's a shame as you say, that there isn't more education out there.

Sandrax

[Sandrahanna]

Originally Posted by PrincessNutznBoltz

Hey
Ok, let the questions begin!
Is it ok to do callanetics 2 days in a row? I would love to do it again today, but I don't want to hurt my muscles.
Prepare for more questions as the journey continues! ha ha

xoxoxoxoxoxox

Go for it as long as your body wants more. You can do Callanetics every day, every other day or every 3rd day but always take a couple of days off each week to rest your muscles. It really is an individual thing, every one is different and likes to train differently. THis is what makes this site a great read.

When I get back in to Callanetics I always like to follow up each session daily to get back on track. This generally takes about 3- 4 sessions then I take a couple of days off and then do a couple of days back to back then take a break for a day or two depending on how my muscles are feeling.

In the beginning try not to leave it longer than 3-4 days max between workouts but if this happens (life does throw us curves after all) don't stress as your very next session will be the 'catch up' and after the 2nd one you'll be right back on track.

Sandrax

[Sandrahanna]

5 hours SuperC completed. 1/2 inch off Waist, ab and hips.

[Sandrahanna]

Originally Posted by onaisland

Well, I'm sure others will chime in...but when I started I didn't know about the pelvic floor until Sandra came on board. Now I engage it, which if you go back through the posts there are some explanations on tightening--i.e a Kegel but also more--in that you tighten the pelvic floor more by holding in the sphincter muscle--as if you were trying to hold in a fart or a bowel movement....sorry

Now I still am not clear as to whether or not you pulse this pelvic floor or hold it tight for the entire move.

Great You are using your pelvic floor and the fact that you're wondering about pulsing it is fabulous.

You can keep the pelvic floor engaged as you create your pulse from the arms, leg knee etc or if you are ready to try pulsing you pelvic floor go for it.

Read up a couple of posts and I've written more about this. It's the 'saddlebags' post. When you are pulsing with our pelvic floor you are using the PF as a sculpting tool. This pulse increases sculpting of the butt, thighs, legs as well as it tones the lower abs and stretches the lower back muscles beautifully.

Once I started incorporating the pelvic floor pulse in to my hip and behind exercises - WOW, I was blown away with the changes that followed. My thighs became super toned and my butt lifted and shaped even further.

Off I was again, madly in love with the wonders of Callanetics.

Have a go and let me know how it works for you. Please check that your lower back is completely relaxed though. If you feel any pain in the lower back region stop straight away.


Sandrax

[Sandrahanna]

Originally Posted by thesedays

Sorry If I'm beating a dead dog, but I've gone through pages and pages of this post and am still confused on engaging the pelvic floor.

First off, I see that we shoudl be tightening the muscles between our sit bones. In the video it says to sit and put your fingers under your bones and feel them tighten. Correct so far?

However, other say to tighten as if you were "holding your pee" .....from what I know of Kegels ....this is a kegel .........is kegel the same as engaging your pelvic floor?

If so, is it normal that I can only "pulse" mine and not really hold it?

However, I can tighten the "bottom" of my butt muscles for much longer.

So which is it ........or is it both?

See how I keep confusing myself !!

Hi,

I can understand your confusion. But you are right, it is both. The most widely known pelvic floor exercises are the Kegel exercises. A Kegel exercise will take your focus to the muscles that you use for weeing, which is the outer layer of the pelvic floor. In Callanetics we like to engage using all three layers of the pelvic floor.

So, that is why we start the engaging from the base of the behind...between the sit bones. This way you are assured of activating the entire 3 layers group of pelvic floor muscles.

In it's most base description engaging the pelvic floor is holding in a bowel motion (or wind) and a wee. Without tightening the upper part of the behind or lower back.

I do hope this helps you. Don't stress about it too much though the muscles will strenghen quickly and you will become more aware of them with practise.

Sandrax

[PrincessNutznBoltz]

Two hours completed!
Thanks Sandra! Good thing I can do it two days in a row, because I couldn't wait for a response..and did it again hehe.
Ok, I have a new question! (Thank you for answering my first question)
So when you do the hips and behind, Callan says all of a sudden you will be able to lift...Did she mean in the first session or as you do it more often? Because my leg, was NAILED to the floor lol.
Also, at first is it ok if you're terrible at reps for the stomach exercises? I can barely do half.
Also, on a lighter note, does anyone else find these exercises incredibly stress relieving? (I mean, when you're not concentrating on dying of burning muscles lol) Also, they REALLY make my back feel good!!

xoxoxoxoxoxoxoxoxoxoxoxoxoxox