CALLANETICS CHALLENGE JUNE 2008

[Sandrahanna]

Originally Posted by ThyckeCutie

So when I stand up and tighten the PF my inner thighs contracts/tightens too. Is this right? Can you engage the PF too hard? Sometimes I feel like Im doing so. I dont know if I should be doing this slightly or as hard as I can. I tried Noreens way as well and it seems like I am doing it correctly but I just want to make sure that I am doing it correctly standing. I know in some exercises its harder for me to engage the PF then in others but I dont know if I am just over thinking.. For example its hard for me to engage the PF and bend over....or while Im doing the stomach exercises. Of course I will keep trying but just want to make sure I got it for the most part

Yes, the inner thigh stretches automatically - it stretches and the leg rotates outwards. When you stretch the leg out to it's maximal length, with counterpulls in place and pulse with the pelvic floor muscles you'll start to feel the inner thighs stretching. This is a fantastic way to tone the inner thighs and eliminate inner thigh jiggle. It's the first leg position in Evolution, you can just add this to your 10/10 or Super workout for extra leg lengthening.

As far as engaging for the stomach exercises. I really wouldn't worry too much about that. How I teach is this way:

I get everyone to engage before they move into position, so, before rounding up. By the time everyone starts pulsing the chances are that the pelvic floor muscles have released and relaxed. So, while they are pulsing I encourage them to relax more and then, if they want to intensify, I suggest they engage just 10% of their pelvic floor. They can then keep activating deeper if they wish for a deeper workout. You feel it more in the lower abs this way.

However, it's not imperative to engage for a good ab workout out. Remember, Callan does say in 10/10 to make sure the behind is relaxed. This is very important for abs...the upper behind and low back must be relaxed and melting in to floor.

Before bending over for a hamstring stretch - engage first and stretch right out of the pelvic floor then double over at the hips stretching your sit bones or buttocks up towards the ceiling. YOu may find it helpful to think of your pelvic floor as a trampoline as you lengthen up and out of the pelvis for the stretch.

Engaging the pelvic floor gives you more room for lengthen, stretching out and alignment. So it's great to utilise this in your workout. It also creates more tautness in the muscles you are about to stretch or train so everything works deeper.

Sandra x

[Sandrahanna]

Originally Posted by parker19341

Hi, I'm fairly new to Callanetics, do you mind if I join in?

I have only completed 5 hrs of 10-10, but I can already see the difference in my stomach Even my daughter this afternoon said, "Mom, what is going on w/ your stomach, it looks pulled in at the sides." I am hoping this is what I am wanting it to do.. ? I am not seeing much change in my thighs. Is it safe to say if I am feeling the burn while doing the exercises, my form is correct? I am rarely sore in any part the next day...Is this normal?

I just ordered Super Callanetics off of Amazon, I can't wait until it gets here. I will alternate 10-10 w/ Super...As I heard that Super is intense!
Tonight is UB weights (Jari Love) w/ Callanetic Abs tacked on at the end!

Hi and

What you described in your abs is excellent and one of the first things that are noticed. YOu start to see more definition in the waist and obliques as your muscles pull in.

Your aim is to be in your best position possible while you are pulsing. Try to relax every other muscle that you're not training for quicker results. This may mean having to take more breathers as relaxing more does intensify the exercises.

Don't expect to feel sore after a workout. Generally, most feel a little soreness in their quads in the beginning. Some feel muscle soreness a day or two after a workout. Some don't feel any soreness at all.

What you want to expect though is to feel pulled in, tighter and your posture wants to feel improved.

Have some pics taken in your undies or swimmer. Front, side and back so that you can see your body changing shape. It's the best way to stay motivated.

Keep visiting this thread especially if you don't feel motivated to workout. There are some wonderful ladies here that are always willing to share their experiences and give advise. And share your progress and results as you already have.

Also, as you continue to workout you may have queries and concerns - ask away

One other thing - make sure you are totally confident and feeling strong before attempting SuperCallanetics. You'll know when you are ready as 10/10won't be as challenging for you anymore.

Happy pulsing

Sandra x

[NurseMama]

There is so much activity here! I have some questions if anyone would be wonderful enough to answer them.

Does this program do anything for the upper body or should I do some sort of weight exercises to get that toned as well?

How many days a week should the program be done? Is daily too much?

What kind of results have you gotten? Please motivate me! I am very excited to start this program and cannot wait to get the dvd in the mail!

[Sandrahanna]

Originally Posted by NurseMama

There is so much activity here! I have some questions if anyone would be wonderful enough to answer them.

Does this program do anything for the upper body or should I do some sort of weight exercises to get that toned as well?

How many days a week should the program be done? Is daily too much?

What kind of results have you gotten? Please motivate me! I am very excited to start this program and cannot wait to get the dvd in the mail!

Hi,

You haven't mentioned what DVD you have purchased? If you have purchased Callan's original DVD 10/10 then you may want to add some weights for the arm exercise if you are after more muscle definition and upper body strength. The program as is demonstrated does tone the upper body but most of us like to add some weights.

For the arm exercise in 10/10 you can start using some light weights. Until you have the DVD this won't make much sense to you. But follow Callan instructions and add the weights. The other thing I would suggest to to not allow your head to drop back as is demonstrated in DVD. Keep your neck long and soft with the crown of your head lengthening up to sky.

I would also suggest adding some pushups in the program. Pushups are great for upper body strength and toning as well as the arms.

Others on this thread will probably step in and suggest other upper body workouts that you can do.

You can do Callanetics everday for a while if you wish. You can also do it every other day.
I wouild suggest though, in the first few weeks, to do as much as you can anywhere between 3 - 6 times a week. This will bring quicker results and you'll be more motivated and eager to continue your sculpting.

The results can come amazingly quickly for some. Take pics in your undies. Also, the body lifts up quicker than it pulls in. Muscles lift from the calves up and the chest down so everything meets in the middle - for a while. So expect to see some changes as your body starts to sculpt. Avoid leaving longer than 3 days between your workouts, especially in the beginning.

Good luck on your Callanetics journey - we're all here to help with any questions you probably will have once you start the program.

Sandra x

[dimond]

Man, the workout was TOUGH tonight! Don't know what I did differently, but, boy, was it exhausting! Great how this program gets "harder" as you get better!

8/10 in June of 10/10!

-Di

[gibster]

Another hour of Evolution done!

Sandra - I find myself engaging my PF unconsciously while I'm driving or sitting at my desk. Who knew??

[lowcarblulu]

Finished another hour of Evolution - my first since Saturday. I'm gonna feel it tomorrow!
Still doing the "slow" ab pulses - my goodness they're tough!

Gibster - I'm also doing the PF engage thing all the time. It's good for you!

Lulu

[Sandrahanna]

Originally Posted by gibster

Another hour of Evolution done!

Sandra - I find myself engaging my PF unconsciously while I'm driving or sitting at my desk. Who knew??

Fantastic - you should notice your buttocks and thighs changing shape even quicker. By being aware of the PF and activating them in everyday life you have effectively taken out an insurance policy against incontinence, prolapse and saggy bottom.

Sandra x

[Sandrahanna]

Originally Posted by lowcarblulu

Finished another hour of Evolution - my first since Saturday. I'm gonna feel it tomorrow!
Still doing the "slow" ab pulses - my goodness they're tough!

Gibster - I'm also doing the PF engage thing all the time. It's good for you!

Lulu

WAy to go Lulu - you have an insurance policy too.

Every part of your workout will change now that you are utilising these muscles. Use them to intensify every exercise.

Sandra x

[Lucky Stardust]

1 session of AM/Pm done!
Havent done Callanetics for a week due to illness, but it feels good to be back!

[lovenuts]

Originally Posted by Lucky Stardust

1 session of AM/Pm done!
Havent done Callanetics for a week due to illness, but it feels good to be back!

Welcome back Lucky, I am glad that you feel better.

[wazo]

I've just got the callanetic's evolution Dvd, i've paid more for shipping than the dvd itself

I juste want to thank Sandra because of his "wellspeaking", i can easy understand the tips, it's more important to me.
And because of this, I could either show it to my friends so to do callan together. I don't think there were be french callan's DVD one day !!

I've read the DVD, i think i'll love these exercices, i'll start on tonight.

So thank to you Sandra for thinking of "no well speaking english" people !

[parker19341]

Thank you for the Warm Welcome!

Tonight is 10/10. Question? Those that do not own a barre, what do you use for the leg exercises? I been using a chair, but I don't feel that it's giving the correct kind of support I need.

Has anyone done Bar Method Workouts? Are they a good addition to do w/ Callanetics?

[zinny]

Question about the inner thigh squeeze--I'm at somebody else's house and so using a wider chair than I'm used to. It seems harder--I'm wondering if wider is harder, or if just changing the width is something new and therefore seems harder? If this is the case, should I intentionally switch up the chair width from time to time?

I think I'm taking a break today, I'm pretty sore from doing Callan 2 days in a row!

[LowCarbRachel]

Tonight will be my 10 out of 10 workout. I really wish I'd taken before pictures. If you are just starting, take the time to take befores! My weight hasn't moved down at all, but my body shape is changing in a good way. My basic rectangle shape (bust, waist and hips all basically the same size) is taking on hourglass proportions.

[Maria627]

last night I did my 2cd. hour of Super Cal! Actually it's more like my 150th hour but I'm starting from anew since finding this threasd!

I'm hoping this whole PF thing will really helps me make a big difference in my workouts. I can' believe I'm now obsessed w/ my pelvic floor.

[crazymomof3]

hi..i'm new to callanetics and need some info, please...

i've got evolution and 10 in 10...my question is: that since you are to do an hour of these at a time is it okay to break up the hour or does it need to be done continuously? i've got several young kiddo's and a full hour uninterrupted would be almost impossible to achieve...

and, also since i'm new to this can i start out using evolution? i'm in pretty good shape and have been use to interval training and t-tapp for quite a while now...is evolution much harder than 10 in 10?

thanks so so much for your help...

amber

[sunrise lady]

Thank you so much, Sandra! You are truly wonderful, inspiring and amazing! Where do you find the time to answer so many posts, so succinctly?

OK, I'll follow your suggestions and continue on with it and assume that gradually my PF will strengthen!

Since my last seesion or two I'm finding myself engaging it at diff times throughout the day! (watch out guys! )

Originally Posted by Sandrahanna

I would think that if a prolapse or even partial prolapse had occured it might be more difficult to strengthen - actually if a prolapse has occured then surgery is needed. I've had students who have had real problems with incontinence, where they have to wear pads during the day, and have noticed their PF strengthen and condition improve as quickly as the 2nd class. Just being aware of these muscles is the first step in strengthening them, even if you feel you can't feel them working.

Over engaging by tightening the upper part of the behind, contracting the lower back and curling are all very normal in the beginning. When you feel these areas tighten you'll know that you've over engaged and you're right to back off a little.

In time you'll be able to engage without contracting other muscles. Engaging the pelvic floor in a relaxed manner is the goal.

However, I always recommend not to stress about the pelvic floor. Seriously, if you are thinking "engage pelvic floor" the chances are you will be whether you feel it or not. I know this sounds bizarre but this is where you need to trust your bodies natural instincts.

By the time I've finished teaching a class and I've given instructions on engaging the PF many, many times, my lower abs feel pulled in and I can sometimes feel as though I have slight period cramps. I'm not consciously engaging but as I'm saying to engage I do also. Ahhh, only one of the benefits of being a Callanetics teacher

Also, while working out it's also normal - for everyone - for the PF to relax and release. Again, don't worry about this engaging PF becomes quick and easy.

When you become more familiar and comfortable with using the PF during exercise and also using the counterpulls, you'll know when you've released the pF and lost your counterpulls as the exercise suddenly won't feel as intense. This will be your signal to check your position and reposition by activating the PF and put counterpulls back in place.

Engaging the PF and stretching out from the PF through the spine and through heel is what isolates the muscles to be trained or stretched. The pulsing action is what changes the shape of the muscle. It becomes as easy as that in time.

For now, just do what you can do. Pulse in your best position always trying to do that little bit more then you think you can and trust and know that you're body is becoming stronger, including your pelvic floor and what seemed tiresome and difficult to begin with will become easy and effortless in no time.

Sandra x

[schrovet]

Originally Posted by crazymomof3

hi..i'm new to callanetics and need some info, please...

i've got evolution and 10 in 10...my question is: that since you are to do an hour of these at a time is it okay to break up the hour or does it need to be done continuously? i've got several young kiddo's and a full hour uninterrupted would be almost impossible to achieve...

and, also since i'm new to this can i start out using evolution? i'm in pretty good shape and have been use to interval training and t-tapp for quite a while now...is evolution much harder than 10 in 10?

thanks so so much for your help...

amber

Hi Amber. I am not an expert but I do remember people asking similiar questions a few months back. Here is what I remember:

1) You can break up the workout throughout the day if needed. Just remember to do a warm up before each new break.

2) I have read that 10 in 10 and Evolution are good places for newbies to start out with. Once you have mastered these, you can move on to Super Callanetics. Try to apply the techniques in Evolution to the exercises in SC.

I have not tried Evolution yet. I should get it today in the mail. But, I have read others compare it to 10 in 10 on difficulty level.

Lisa

[crazymomof3]

thanks so much lisa...this helps me out so much as i was dreading trying to deal with my kids while doing the whole hour in it's entirety...LOL!

blessings,
amber

[planetbenjamin]

Another hour completed. Found the stomach ones really tough today.

[Sandrahanna]

Originally Posted by wazo

I've just got the callanetic's evolution Dvd, i've paid more for shipping than the dvd itself

I juste want to thank Sandra because of his "wellspeaking", i can easy understand the tips, it's more important to me.
And because of this, I could either show it to my friends so to do callan together. I don't think there were be french callan's DVD one day !!

I've read the DVD, i think i'll love these exercices, i'll start on tonight.

So thank to you Sandra for thinking of "no well speaking english" people !

Thank you for the compliment - I'm glad my Pommie/Aussie accent worked for you

Sandra x

[Sandrahanna]

Originally Posted by parker19341

Thank you for the Warm Welcome!

Tonight is 10/10. Question? Those that do not own a barre, what do you use for the leg exercises? I been using a chair, but I don't feel that it's giving the correct kind of support I need.

Has anyone done Bar Method Workouts? Are they a good addition to do w/ Callanetics?

You're right a chair wouldn't give you enough support. I've used a kitchen sink to hold on to. Anything that is secure is fine. Have a look around your home you'll probably see something that'll work for you.

Others here who are used to working out at home will probably have more creative ideas for you.

Sandra x

[Sandrahanna]

Originally Posted by sunrise lady

Thank you so much, Sandra! You are truly wonderful, inspiring and amazing! Where do you find the time to answer so many posts, so succinctly?

OK, I'll follow your suggestions and continue on with it and assume that gradually my PF will strengthen!

Since my last seesion or two I'm finding myself engaging it at diff times throughout the day! (watch out guys! )

It will strengthen, rest assured

I'm a super quick typist and my head is full of Callanetics so this thread doesn't really take up much time for me. Plus, I find it extremely rewarding and I learn heaps from you all

Sandra x