CALLANETICS CHALLENGE MAY 2008

[planetbenjamin]

Originally Posted by Lucky Stardust

Ben how often did you do the stomach excersises, 4 times a week?

I try to do them every other day. I like to take a day off in between as it seems to work better for me.

[hummingbird11]

Originally Posted by planetbenjamin

No I didn't change the way I ate during the last 6 weeks. I don't really think the small amount of other exercise I did actually helped much either. In fact it was when I stopped running that I started getting big results. I don't really understand why. I thought running would have burnt the fat but I just stayed the same. I thank Callanetics 100% for toning me up. Now I can see proper visible results I'm going to work even harder! And also, as I started to understand the pelvic floor and counterpulls in CallaneticsEvolution I started seeing superfast results.

WOW ~ MANY THANKS FOR THE INSPIRATION !!!!!!!!

[Danipower714]

Ben, you look great!!!

Another hour of 10/10 done.

[crazymomof3]

Hi...new here...actually i'm a t-tapper, but i'm DYING to try callanetics! any advice for a newbie? a dear friend of mine told me i should order evolution? but, i thought i read somewhere if you were starting out to start with 10/10??? my paycheck's friday and i'm ready to order...thanks, ladies!

blessings,
amber

[hummingbird11]

uh-oh!! man they'll just let ANYONE in here these days, huh??

hey YOU!!

I like Evolution; 10/10; Quick Stomach.

Evolution is great because it’s more modern + you get more coaching + they illustrate 3 ways to do each pose: Beginner/Intermediate/Advanced (and the DVD Instructor is SandraHanna, a regular poster on this thread!)

10/10 is great because it’s the Original w/ Callan Pinckney ~ so how can you argue with that??

Quick Stomach is great because it’s only 20 minutes!!!!!!!!

Look at PlanetBen’s tummy after doing QS for 6 weeks (no diet!!)

And go to the Callanetics Before/After Photos Thread ~ VERY inspirational stuff!

XO,
HB

Originally Posted by crazymomof3

Hi...new here...actually i'm a t-tapper, but i'm DYING to try callanetics! any advice for a newbie? a dear friend of mine told me i should order evolution? but, i thought i read somewhere if you were starting out to start with 10/10??? my paycheck's friday and i'm ready to order...thanks, ladies!

blessings,
amber

[gibster]

Ben - I'm impressed!

Another hour of 10/10! Although it's still difficult, I'm getting a bit more flexible each time.

[dimond]

One more hour of 10/10...9/10 in May.

Worked like crazy in the yard over the weekend (Sunday & Monday) and had to take a day off to recover. Found that I have a ways to go to tone everything, even as great as Callanetics is! I really found that I felt it (the yard work) in my lower back. Which 10/10 exercises are aimed at the strengthening the lower back? Or is the logic that if the tummy is tight the back muscles naturally improve to keep you upright?

Also, one other quick question for the experts. I am a deep belly breather and have struggled with breathing while doing the stomach exercises. I have been working up on my reps, but end up stopping because I am getting faint. Any suggestions on the best way to breathe so that I can make it until my muscles actually fatigue?

TIA,
-Di

[macongagal]

Well folks,
Add me to the long line of Callen followers. I used to do this yrs ago. I had just got out of the habit. I have always had wonderful results with this program. Im going to dust off my 10 by 10 book tomorrow and review. I will get started again then. I hope to see you all here.. Jan

[tiney83]

I have the 10/10 VHS and have been doing it on and off for a couple of years. I would like to become more diligent about doing it! My goal will be twice a week, as I also go the gym about 3x a week, doing a once a week pilates class there, and treadmill/elliptical or a cardio class the other days. Are there any other tapes I should get? What is the Cardio Callanetics everyone is talking about?

[Sandrahanna]

Originally Posted by dimond

One more hour of 10/10...9/10 in May.

Worked like crazy in the yard over the weekend (Sunday & Monday) and had to take a day off to recover. Found that I have a ways to go to tone everything, even as great as Callanetics is! I really found that I felt it (the yard work) in my lower back. Which 10/10 exercises are aimed at the strengthening the lower back? Or is the logic that if the tummy is tight the back muscles naturally improve to keep you upright?

Also, one other quick question for the experts. I am a deep belly breather and have struggled with breathing while doing the stomach exercises. I have been working up on my reps, but end up stopping because I am getting faint. Any suggestions on the best way to breathe so that I can make it until my muscles actually fatigue?

TIA,
-Di

Hi Tia,

When working in the yard you'll obviously be doing a lot of bending and lifting right? Well watch that when you bend you don't do this from the waist or low back. Bending this way puts stress on the spine and will cause your low back to ache.

We have four natural body hinges where we are meant to bend from

1. At the base of the head
2. The hips
3. Knees
4. Ankles

So when lifting something up or putting something down - bend your knees and hinge from the hips keeping your low back straight. Also, drawing your abs in towards the spine will protect your low back as you move and bend as does engaging the pelvic floor by squeezing the muscles between the sit bones closer together.

And you are right, as the abs strengthen it will provide more protection for your back but in the interim keep your abs drawn in and don't allow your belly to flop out especially when lifting heavy objects.

Good for you breathing in to your belly - this is the correct way to breathe.

I'm not sure how long you've been practising Callanetics but you will find it'll become easier to breathe naturally in time. Avoid holding your breath when pulsing.
You can still breath deeply but not allowing your abs to push out.

Deep breathing while you are exercising helps you relax in to the position and work even deeper, if you are holding your breath you'll be creating tension throughout your body.

1 Move in to position for the exercise

2 take a deep breath and relax and let go of your shoulders, neck, chest in fact entire body then start your pulse. This is called 'working at your peak or best position'. IF you are working your abs allow the abs to take over and create the pulse from below the ribcage.

Good luck I hope this helps.

Sandrax

[crazymomof3]

yeah, HB...just snuck right in here didn't i? LOL! and yes, "dear friend", i'll be taking your advice and trying evolution first! and, i'll take a peek at the before and afters...

blessings,
amber

[Sandrahanna]

Originally Posted by elainek

Hi, I am an avid reader of this thread and I appreciate all the info. I am gathering. I have been doing the Callanetics Evolution DVD every 2 days (on average) and incorporating the counter pulls as often as I remember during my normal day, I enjoy it. But I am still in pain.

I would like to know (although everyone is different) but in general, how long does it take for someone to correct there alignment problems.
1. Slightly inward pointing knees.
2. Soar top back between shoulder blades.
3. Painful lower back as I stick my bum out a tad.

Bad posture has brought on my aches and pains at 53, 5’2ins, 51kg bodyframe.

If a thread is open for uploading photos I would try and do that, any help gratefully accepted.

Thanks.
Elaine.

Hi Elaine,

What is happening is that you are sending new signals to your brain to tell the brain that you are creating new resting positions of your muscles. This is why is it is imperative to keep following up your sessions and trying not to leave 3 or 4 days max between each workout. You are effectively changing muscle memory.

Don't try too hard to change your alignment too quickly. Be gentle on yourself. Knee alignment ideally should be over the middle of the feet and when you bend your knees they shouldn't fall forward over your toes. They should bend in a 90 degree angle. In class I would encourage to slightly turn your knees out as you bend but not excessively.

However, If you've had inward turning knees since childhood it certainly isn't advisable to force your knees out in to the ideal knee over middle toe position.

I would suggest that you absorb the CallaneticsConcepts until they become second nature. At least once a week listen to them; you'll always pick up and learn something new when you are ready to take on something.

Make sure that you don't lock your knees when standing this will make it easier to allow your lower back to lengthen and relax down the floor. Then stretch the spine up and out through the crown (the 1st counterpull) this will help with your sway back. Using your pelvic floor muscles allows your lower back muscles to relax so keep them engaged but check that you don't squeeze and tighten the upper part of your buttocks or contract your lower back.

Keep your shoulder blades down to your hips and widen them out to the side to create flexibility in the mid back area. Also, as Ben mentioned, the rotations will help enormously with this area and bear in mind that if you've been tight in that area you will feel discomfort as the muscle tension releases. But when the tension finally releases boy oh boy does it feel good.

Make sure that before you add the rotation you have stretched your spine so that you are effectively targeting the mid back.

Your alignment will gradually change and improve as you continue your journey with Callanetics. Listen to your body and please be gentle with yourself and breathe deeply as you train.

Good luck
Sandrax

[Sandrahanna]

Originally Posted by planetbenjamin

I wanted to share a couple of pics of my stomach. The first pic was taken on 16th April and the second pic was taken today (sorry they're not crystal clear as they were taken on my cell phone!). During that time I did a little bit of swimming and some running/walkin-up-hill on the treadmill but mostly I only did Callanetics. So that has taken me six weeks and i'm really happy. My stomach is almost back to what is was. My chest has also seriously lifted (no more man-boobs!) and my shoulders have leveled out. I can't wait to see the results in another six weeks. I feel so much lighter! I'm never gonna let myself get fat again. I need to do a bit of weight work on my upper body now.

Way to go Ben I can see your pooch meeting in the middle- keep working at it and the pooch will get smaller and smaller and then whoosh gone "Celebrate good times come on...." (that was me singing - I sound good don't I?

I'm impressed with your pecs - my students always notice a lovely lifting of their girlie bits. I'm going to show my husband this pic, he's so stubborn and won't let me teach him but I do catch him doing ab work and legs when he thinks I'm not close by This could inspire him.

Sandrax

[elainek]

Thank you Ben ( way to go Ben my abs need these workout, inspiring!) and Sandra. I will be gentle with myself, I have been streatching up while walking with pelvic floor engaged but forcing it then I feel better when I relax but still stretched up and in alingment. Here I am now over the keyboard PF engaged, stretching from the hips, crown tall instead of my usual slump.

This thread is great and Sandra you are amazing I enjoy ding the Callanetics Evolution. I have been doing it all of May, for June may go to 10 and 10 for a change but incorpoating the concepts.

Ben great to know you reducated your alingment.
I would put some smilies in but concerned if I move from this page I will loose my post.
So hugs and kisses and

[mrs lightyear]

Hi

10 in 10 done

[macongagal]

I went to find my 10 to 10 book last nite. It is gone. I almost cried. I did sit down , get started on a lot of the excercises I could remember from memory. That is one good thing about doing the program. It has been stuck into the memory. I probably did 65-75 % of these by memory. I need a new book now, cause I wanted to refresh and its always good to re read the information.
Thanks all for listening to me rant.

[santasdaughter]

Callanetics Challenge for June but I couldn't wait to start using the DVD. I was surprised that I wasn't bothered by the "slowness" of the exercises - big aerobics fan here - but I actually enjoyed it. I cannot do the pelvic exercises as my replacement knee doesn't bend like that. I'm wondering if it's because I need more stretch in my hamstrings, my weight, or just the fact that the artificial join doesn't bend like that.
My goal today will be to get a measuring tape since I've seen so many great accomplishments on this thread I want to do a before measurement. Might consider doing a before picture ... height of embarassment.

[sunrise lady]

Originally Posted by Sandrahanna

Next time you are singing notice how when you are really drawing out a high note that it will come from you pelvic floor.

Ahhhh, the wonders of the pelvic floor - what would we do without it?

Sandrax

Yeh!!! Actually, I do use the pelvic floor when singing, though sometimes I'm lazier than other times! I agree, it certainly helps with the high notes.

I've done some exercises on Evolution twice now, and loving it!!!!! Thanks so much for all the incredibly valuable help you're giving here!!!!! Hopefully next time I pass thru Oz it will be somewhere in the Brizzie/Byron area, if so I will try and drop in for a class and/or private...


Ooooh, I can't wait for my small but droopie girlie bits to lift up again, as well as my hang bum, and then losing my saddlebags and Ethel Mermans!

[WATCH-ME-SHRINK]

BEN!
Good work on those abs!

[lovenuts]

Ben,

You look GOOD!!!
You'r hard work is really showing up.
What a difference already!
Just a big Oh la la! great picture of before and after, thank's for this.

[planetbenjamin]

Originally Posted by santasdaughter

Callanetics Challenge for June but I couldn't wait to start using the DVD. I was surprised that I wasn't bothered by the "slowness" of the exercises - big aerobics fan here - but I actually enjoyed it. I cannot do the pelvic exercises as my replacement knee doesn't bend like that. I'm wondering if it's because I need more stretch in my hamstrings, my weight, or just the fact that the artificial join doesn't bend like that.
My goal today will be to get a measuring tape since I've seen so many great accomplishments on this thread I want to do a before measurement. Might consider doing a before picture ... height of embarassment.

You can do the pelvic exercises sitting in a chair or standing up. In the BeginningCallanetics DVD you see all the alternative ways. It sounds like they would be perfect for you.

...and don't be embarassed to show pictures! It is pretty scary putting pictures of yourself on the board especially when you don't look your best. But it's also very motivating and makes you want to work even harder!

[lovenuts]

An hour of Super C done, not HIIT today, so so so tired, had hard time yesterday with weight lifting, TOM, dear dear TOM.

[KJ-43]

I won't be able to complete May challenge b/c I have a upper respitory infection that has left me without any energy so I will see everyone next month
kj

[SummerSue]

Ben - wow - great job on the torso! I can see changes from the shoulders down!

Macongagal - I ordered 3 old Callan books from used book stores, and the shipping was more than the books. I'd order them now since it seems there will soon be an explosion in popularity!

Another hour of Evolution done.

[lovenuts]

KJ

Sorry that you are sick,hope you get better soon soon.