CALLANETICS CHALLENGE APRIL 2008

[Sandrahanna]

Originally Posted by 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??

As your waist pulls in and everything lifts up, and down from the chest, you can get a bit poochy in the middle. So,although your waist is feeling smaller and you see a smaller waistline the measurement may not reflect this because you have that poochy bit in the middle. I hope that makes sense.

It's as though everything is collecting and meeting in the abs before saying "goodbye" for ever. See this as a good thing - you're sculpting your body and it's responding by creating changes. These negative changes are only temporary though.

Sandrax

[Sandrahanna]

Originally Posted by whalefrozentoes

I have a weird question........ everytime I do the hip/behind exercises in SuperC - I always have one hand on my butt, to make sure the muscle is contracting. I know the movements with the knee/leg are only 1/2" pulses - but does it actually cause a movement in the butt muscle that can actually be seen/felt? Makes me feel like I'm doing it right.

If SuperC is done 5-6 times a week, is that over training? What if you work through DOMS? Is Callanetics gentle enough that you wouldn't over train doing it?

Hi,

I wish I could see you do the exercises. If I was teaching you I'd have my hand on your butt to make sure you weren't actively contracting your buttocks and using those muscles or your hip to create the movement.

As you said, the movement only comes from the knee. Keep your hip stable. Keep the upper part of the behind stable. Relax your waist, hip and upper part of the behind.

The positon will isolate and contract the muscles in the butt but avoid 'muscling in' by engaging your buttocks and contracting them actively.

Encourage the leg to lengthen out from the hip socket (this becomes easier after a while) so that you don't use the upper buttocks. So, avoid keeping the leg 'tucked in' to hip. It's all about allowing the body to 'open and let go'. Expanding outwards not drawing in; expect the base of the behind of course. The more you lenthen the leg out the quicker you will see your buttocks lifting and scultping creating that perfect peachy behind.

If this doesn't make sense let me know and I'll reword it. It's always so much easier to demonstrate and allow someone to place their hands on you as you demonstrate the difference between 'trying too hard' and 'letting go'.

Sandrax

[onaisland]

Originally Posted by Sandrahanna

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

Sandra, thank you for your answer!!

I did the pulsing of the pelvic floor on the leg extended but found it a bit tricky with the one with knee bent---kinda like patting the old head and rubbing the belly BUT--I completely understand now that to engage doesn't mean clench the butt; more subtle but effective.

You are a striking woman and so generous with your time

[Sandrahanna]

Originally Posted by mevluvmark

Thanks so much for responding, you just don't know how your advice is so helpful to us.

I got another question for you, i'm perimenopause and i'm having problems with retaining fluid especially in my abs and around my ankles. Is this normal, i never had a problem with this, but after i reach my forties my body took on a whole difference turn like mood swing, retaining fluid, skip periods, hard in losing body fat, you name it. I wish i could have lost some of the fat before i enter perimenopause, because it's taking so much longer but i'm committed to callan. I do know that i'm getting progress, cause i have been getting compliments on how my body is changing.

Mev

Hi Mev,

I can empathise Once I lost my excess weight my metabolism changed; not sure why but I suspect stress. Anyway, I would then for the next 30 years be able to stuff my face with whatever I wanted and never gain weight.

I'm menopausal now and I've noticed that I can gain weight easier when I eat more then I should and the wrong food. I'm particularly noticing this around my stomach. This was a shock as I've never carried weight in that area before even in the days when I carted around hefty legs and butt.

Unfortunately as we age our fat cells get fatter so we have this to contend with along with the 'everything's heading south' issue. It really boils down to the reality and that is we then need to check our diet and eat less and exercise more to stay on top of things.

I try to think of this period in my life as a 'transition' and I'm learning more about my body from being in this transition. I've also become more in love with the Callanetics ab exercises 'cos I need them now and the best thing is that they work. As long as I do them I can keep my abs toned and I'm feeling good and empowered through this whole period because I know I have the tools (Callanetics) to keep myself in my best shape at the age that I am now.

So keep pulsing Mev it's so worth it.


Sandrax

[Sandrahanna]

6 hrs SuperC completed. I'm hooked all over again. I forgot what it feels like to be in 'my best shape'. Demonstrating exercises a couple of times a day keeps me feeling good and in pretty good shape but finding time to do a total workout has taken me to another level.

My students commented this morning how much smaller I looked woohoo!!! I'm going to have a pic taken tomorrow and load it up here.

Happy pulsing all
Sandrax

[Cherryanne]

6th hour of 10 in 10 completed!

This may be the last time I'm able do it before my surgery on Monday. I don't want to be any more sore than necessary afterwards. I'll still be lurking here though until I can get back into the swing of things. Good luck everyone! I can't wait to hear about everyone's wonderful results!

[nola baxter]

Hi Yllenia

Future Gym is callanetics and callanetics evolution all rolled into one (as I understand it ).
It gives lots of exercises - old callanetics type and new evolution types. Teaches all about engaging pelvic floor and correcting posture.
Gives many variations of stretches and excercises , pulsing variations etc.

I think it is excellent. I bought it as an e-book. It can also be bought as a hardcover and with a dvd as a set...

Well worth it if you really want to get into the nuts and bolts of callanetics and have lots of options.

You can look up the website by searching future gym - i think it is Verio.com or something like that.

In fact I was going to write a post and recommend it - so there you go...

[nola baxter]

Saddlebags

Thanks Sandra for you elaborations re saddlebags. I will work hard on your tips and see how things are progressing over time.

I will be the first to shout to the rooftops if saddlebags are gone!

nola

[nola baxter]

I see the website I posted for future gym came out weird - verio.com??
Dont know how that happened...

However , futuregym = Body-Sculpting, Shaping & Fitness is Easy with FutureGym's New Exercise

[PrincessNutznBoltz]

Originally Posted by Sandrahanna

You would hope to be able to lift the leg in the first session, even if only for a few pulses - do a couple more pulses then you think you can then take a breather.

You want to relax as much as is possible for the level you're at. Pay particular attention to keeping your shoulders relaxed and not drawn up to ears.

Relax your waist, hips and upper part of behind; even though you'll feel as those muscles have contracted, this is from the position only not you actively contracting them. Your leg will feel like a dead weight and that it's nailed to floor but if you breathe deeply and allow your body to move in to it's best position - which might be further over to the side more, the leg will lift.

If it is just impossible for you to lift right now try bringing your leg a little in front of the hip then lift the leg and then take it back level with hip. Keep your hip stable as you train even though you are toning muscles right up through your hip you only want to focus on pulsing the leg. As your muscles strengthen you can then, as you pulse, slide your leg a little back to intensify.

As for ab exercises; work at your own pace, in your best position do as many reps as you can, maybe a couple more then take a breather. Your muscles will strengthen quickly working this way. As you become stronger it becomes more important to check your form/technique. Replace effort with accuracy.

Yes, yes and yes I find Callanetics a huge stress reliever and so do my students so you're not alone

Sandrax

THANK YOU SO MUCH!!!!!

I can actually move my legs on most of the leg ones, it's just the one I have troubles with...I will try again next session

xoxoxoxoxoxoxoxoxoxoxoxoxoxox

[PrincessNutznBoltz]

Originally Posted by missmattie

I'm terrible at the stomach exercises too and was real proud of myself this morning because I did 40! Callan says to go at our own pace so I'm sure it's fine, just keep practicing. I used to only be able to do 25. About the leg being nailed to the floor, I'm pretty sure she just meant eventually and when that is will vary from person to person, so just hang in there and eventually it will "lift with ease." It's also more beneficial to do less reps, but have good form or to be in "your peak position" as Sandra says on the Evolution DVD.

I do also find the exercises stress relieving. I don't like getting up at 5, which is the only time I really have to do the exercises, but once I'm up and doing my Callan I feel so good.

Kathy

Thank you!! I feel so much better! I am at about 25-40 reps and they are so hard! Well, I guess the bright side is if they make my tummy ache I must be doing them right hehe
Congrats on your success with the stomach reps!

xoxoxoxoxoxoxoxoxoxoxoxox

[WATCH-ME-SHRINK]

Originally Posted by Sandrahanna

6 hrs SuperC completed. I'm hooked all over again. I forgot what it feels like to be in 'my best shape'. Demonstrating exercises a couple of times a day keeps me feeling good and in pretty good shape but finding time to do a total workout has taken me to another level.

My students commented this morning how much smaller I looked woohoo!!! I'm going to have a pic taken tomorrow and load it up here.

Happy pulsing all
Sandrax

Our Coach Rocks!

[PrincessNutznBoltz]

Had to say-
It's been TWO HOURS and the muscles in my arms...They're so awesome!!

xoxoxoxoxoxoxoxoxoxoxoxoxox

[lovenuts]

I would really appreciate your advices,

I did 22 hours of 10 o 10 in 22 days, so an hour a day. It is possible that it is too much? I do also HiiT every other day for 20 minutes. I realize that It is not giving the results that I was wishing for, I am not losing weight and do not feel my muscle working as much anymore, I am following south beach diet, I have about 12 pounds to loose .

Would I have good results if I do callanetics every other day and Hiit for 30 minutes on the elleptical the day that I do not do callan?

Thank you so much.

[3Diva]

1 hour 10 in 10 plus 20 minutes roller skating at preschool party night LOL

[WATCH-ME-SHRINK]

Originally Posted by lovenuts

I would really appreciate your advices,

I did 22 hours of 10 o 10 in 22 days, so an hour a day. It is possible that it is too much? I do also HiiT every other day for 20 minutes. I realize that It is not giving the results that I was wishing for, I am not losing weight and do not feel my muscle working as much anymore, I am following south beach diet, I have about 12 pounds to loose .

Would I have good results if I do callanetics every other day and Hiit for 30 minutes on the elleptical the day that I do not do callan?

Thank you so much.

Why don't you back down to 4 days a week of Callan, allowing for some rest time, structuring them as it works for you; throw in 3 days of HIIT, one day of rest, and maybe one day of upper body for 20-25 mins.

Mix it up.

Allow time for recovery.

Don't overtrain.

Get rest.

On the days you do Callan, listen to your body and FOCUS on form.

Drink water.

And see if that helps a bit.

[whalefrozentoes]

Sandra, thanks for the reply!!! I'm so excited, I'm certain that I'm not contracting my butt muscles, they are just doing it themselves due to the small leg movement. Pelvis tipped up, hip forward and inline with the other hip. I think I also keep my hand on my butt to make sure I am aligned properly.

Callanetics is the best workout... I love how quickly things shift.... my stomach is looking pretty good only after 2hrs, I can't wait to get past 20hrs...

Thanks for all of the great advice/support in this thread everybody. It's wonderful to have people who understand this workout!

[missmattie]

1 hour of Callanetics Evolution done.

[lovenuts]

Thank you Twila.

I forgot to mention that I noticed some definition on my abs and that I feel so much better. My husband told me that he can see the difference on my tummy.

I will aternate and upper body weight exercices the day that I do HIIT, I have all the free weight for it.

I do appreciate your fast answer Twila, there are some moments when we feel a little bit discourage but good advices like the ones that you just gave me, time, efforts and perseverance is the secret I think.

[MountainGirl]

Sandra: Thank you for all your help!

You explained engaging the PF like this:

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.

In 10/10 Callan states repeatedly to "tip the pelvis up." I do this when engaging the PF in other times, (standing, sitting, etc.) Is this what you mean by "contracting the upper part of the behind"? Is this wrong?

I'm confused again. When I engage the PF, do I keep my pelvis and back straight, or tip the pelvis up and tighten the buttocks as well?

Thank you for your patience!

[fiji]

Another hour of Callanetics done.

Total 9 hrs.

[napbella]

Bronwyn-- hang in there, it will come. I was truly surprised when I realized my body was ready to do something I had NEVER been able to do---even as a kid sitting on my heels was painful.

WatchMeShrink!--Thanks so much for the encouragement. I know you hear it all the time, but you are such an inspiration!.

Ok-- next report: Over the last 2 yrs I had noticed the inner thigh sagging in front of my legs, (so not pretty ) and I was clueless as to how to remedy this problem, I assumed it was apart of aging. Well, after 8 hrs of 10/10 that baby is almost gone! My right thigh was worst than the left and now I can see that it is almost a thing of the past. I will never let this happen to me again. I can't imagine what I'm gonna look like at the end of the year! HOT! Oh yes-- I did take pics at the beginning and I will post at 10 hrs. For the last few days I have not been able to do the whole hour but I do get in a few exercises in the morn and night. Thanks for the input ladies!

[siamesegirl]

Hi Ladies & Gent!

I'm flippin sick!! All stuffed up and i've lost my voice to boot!!! I've had to cancel on everyone, also i called in sick to work.
So maybe i'll skip Callanetics for today and do it tomorrow.

[napbella]

AWWW, feel better real soon!