CALLANETICS CHALLENGE JUNE 2008

[Sandrahanna]

Originally Posted by WATCH-ME-SHRINK

TC, Honestly, I am stumped about this....I mean, I've heared it said that with some people, they may gain a few pounds at first as they start to build a little muscle, and then there's the shifting of our composition, and that may explain a bit of the differences in measurement increases initially, but you've been doing this a while. My guess is, if there's bulking going on, could it be attributed to other forms of training you may be including in your daily routine?

When I first began C, all I was doing was Callanetics, cardio and upper body training. My thighs/hips shrunk in amazing ways....like NEVER BEFORE... (I know, this sounds like a broken record, 'cause I've said it millions of times in my Callan testimonies) and it was all because of the Callanetics. I'd been doing the cardio all along anyway, and my nutrition remained the same, maybe 5-10 more carbs added a few days a week. Otherwise, no other changs to my routine but Callan.

So by process of elimination, you have to ask yourself: How can I know what is causing my "bulking," if that's what you feel is happening?

I know you like to lift weights, and lifting weights -- LB -- DOES make me bulk personally. I put on muscle mass in the BLINK of an eye ... it's how I'm built, my genetic makeup.

Reassess what you're doing, and try to pinpoint and strategize what seems to be the culprit.

Just a thot....?

I agree totally. I've just had a thought also. You know how stretching up the spine out of the PF increases the intensity of any leg or lower body workout? Well, I had this flash in my head that if heavy weights are being used for the upper body this will have impact on the lower body and could create bulking; even if the workout is primarly from arms and upper body.

I'm going to experiment with this myself and focus on the effect on my lower body when I use heavier weights. My legs also bulk up super quick so I'll know

Sandrax

[Sandrahanna]

Originally Posted by elainek

Count me in. 2hrs 10/10.

While doing 10/10 and incorporating PF and counter pulls do I still 'tip the pelvis up" and in the Hip and Behind exercise roll the hip forward, so knee is pointing to the ground (supposedly).

Must get started on 3rd hour!!

If you are activating your pelvic floor and your counterpulls are in place you don't need to curl the pelvis. If, when you are in position, you feel anything in the low back you can add a curl if you wish. Or, you can just lengthen out from the pelvic floor more.

You just have to make sure that your back isn't arched - it needs to be in a neutral position. Your lower back will let you know.

It also isn't necessary to roll the hip forward but there's nothing wrong with doing this. It's demonstrated this way so you may like to do it this way.

First and foremost, ensure that you never feel pain in your lower back. Keep your shoulders relaxed and away from ears and try to relax and let go of any tension. Let all the available energy go to the muscles you are working.

Eventually, you will want to work at even relaxing the muscles you are working. This sounds impossible but believe me it is possible and with persistence and discipline we all feel it one day and it feels amazing

Sandrax

[Mary_M]

TC & Leigh--I can totally understand what you're saying. I have a lifted peach but it's still not shrunken down as I had hoped when I started Callanetics. My outer thighs have gone down. However, I still have a noticable layer of fat on my inner thighs and especially my belly and waist. In fact, my waist in my pants/shorts has been feeling a little snugger since I switched to SuperC a couple weeks ago!

I concluded the other day my muscles are getting very firm which is causing the fat to create a bigger body profile. My muscles are not bulky but they are defined (I can definitely see my defined leg muscles when my legs are in the air such as when I'm doing the hamstring stretch or the "open and close"). And I can feel rock hard muscles on my stomach and lower back under the fat.

Although it's discouraging to feel bigger despite my dedication to Callanetics (I even did it twice while on Memorial holiday vacation!), I am sticking with it and taking a break with my other exercise routines as of a couple days ago. I'll let you know how it's going in a week or so. You let us know how you're doing, too, OK?

[dimond]

Just completed my second hour for June of 10/10.


ThyckeCutie:
Wanted to toss my 2 cents in re: bulky thighs...I was mixing cardio on a stationary bike (very basic cardio only program...nothing with strong resistance) with Callanetics and my thighs and calves were happily inflating! I lost over an inch in each thigh in a month when I quit the stationary bike and just did the Callanetics (and AL from T-Tapp) and still feel like my legs look strong and sculpted! Good luck!

-Di

[lowcarblulu]

I just finished my first hour of Evolution for June. I would have started earlier in the month but I've been recovering from painting a 39-foot fence this past weekend.

Before doing Callanetics, I never would have had the stamina to do the painting - that's the good thing. The bad thing was that I was sore all over for a couple of days.

But if felt great to do Evolution! However my cat Annie kept rubbing and nuzzling me during the hip and behind exercises. She's too cute but it was a little distracting.

[soulwings]

Good advice here.

Sandra, do you have any advice for working the butt more (specifically the "lower butt") in Callanetics?

[soulwings]

1 hr completed

[skinhealth]

Sandrahanna!

I just wanted to tell you how much I Callanetics Evolution.
I had done over 55 hours of 10 in 10 before starting Evolution.
I'm on my 3rd one and it is already making changes in my body.
I feel completely worked over afterwards but I feel great and
can't believe the quick changes in my abs and especially saddlebags!

I also love the way you instruct the class - your instructions are
very helpful.

Thanks again for a great DVD

[buckeyechic]

just completed Hour 2 of Evolutions, and I feel like throwing up a little. That's a serious workout and keeping my PF engaged a lot of the time is so challenging, but it really ups the ante on most of the workouts. I also haven't been able to complete hardly any of the stomach exercises, so that's a new goal of mine. Here are a couple things though I'm hoping Sandra can help me with.

1. Whenever I'm engaging my PF, and trying to lengthen through the crown I really start to feel pain in the very center of my back between my shoulder blades. I'm not sure what's happening there.

2. During the standing hips/behind exercises, by the second round with my left leg extended behind me, I can BARELY lift it! Is that normal and a sign that I'm weak there? Should get easier the more I do it, right? Truthfully, anything on my left side is very weak.

3. On the lower back stretch where my one leg is extended and the other is bent and over me, I never feel this in my lower back. I always feel it the most in my butt on the bent leg, almost like a stretch for my butt. Is that normal?

Thanks so much Sandra for all your help/contribution to help us master Callanetics!!

Jill

[Koala_Tee]

i just ordered 10/10 on ebay (7 dollar vhs).....hopefully soon i can join u guys...

[elainek]

Originally Posted by Sandrahanna

If you are activating your pelvic floor and your counterpulls are in place you don't need to curl the pelvis. If, when you are in position, you feel anything in the low back you can add a curl if you wish. Or, you can just lengthen out from the pelvic floor more.

You just have to make sure that your back isn't arched - it needs to be in a neutral position. Your lower back will let you know.

It also isn't necessary to roll the hip forward but there's nothing wrong with doing this. It's demonstrated this way so you may like to do it this way.

First and foremost, ensure that you never feel pain in your lower back. Keep your shoulders relaxed and away from ears and try to relax and let go of any tension. Let all the available energy go to the muscles you are working.

Eventually, you will want to work at even relaxing the muscles you are working. This sounds impossible but believe me it is possible and with persistence and discipline we all feel it one day and it feels amazing

Sandrax

Thanks Sandra, will do the roll the leg forward for a change.

Have felt relaxation in the working muscles (I think)it is a surprise!! I thought "how can my leg stay up and move without the tension in the muscles" but it can, not for long though, that will come.

[Sandrahanna]

Originally Posted by j4Christ

No confusion! However, what exactly is "engaging the pelvic floor"? I have been trying to curl a bit as I am standing. It seems to give my lower back some relief if I am having a "bad back day". Again, thanks for taking the time to help me with this!!!

Hi Jenny,


In Callanetics we start the pelvic floor engagement from the base of the behind. In the beginning it may be easier to just think of a drawing in or tightening at the base of the behind trying to keep the upper part of the buttocks and lower back completely relaxed.

However, to get superior and quicker results it's worth getting to understand and make friends with your pelvic floor.

At the base of the behind is our sit bones and between the sit bones lies the inner most layer of the pelvic floor. There is also a middle layer, which lies between the hips and an outer layer that runs from the tail bone to the pubic bone. The outer layer is a very thin muscle and most pelvic floor exercises such as Kegels tend to focus on this outer layer.

In Callanetics, we engage by:

Squeezing the muscles between the sit bones this action draws the sit bones closer together and you feel the base of the behind tighening.
AFter a while you will also feel this engagement stretching your inner thighs and turning the legs in an outward rotation.

In past posts we've simplified this process by just thinking of a totally natural occurance - you will be holding in a bowel motion/wind and also a wee. So this helps in the beginning.

The trick is to engage without any other muscle contraction. So, don't contract the upper buttocks or lower back. To avoid curling the pelvis when you engage is also important.

Please don't stress about the pelvic floor though. Just being aware of these muscles is a wonderful thing. YOu engage without trying or thought many times during the day so think of it as something natural that you are now going to become more aware of and incorporate in to your exercises and every day life.

During exercise the muscles will relax as you get tired. Don't worry just engage again. It becomes easier. Also, by the end of the class you'll feel as though your PF has gone 'walkabout' and become numb and you can't even feel it anymore Again, don't worry just by thinking that you are engaging is enough.

The pelvic floor muscles strengthen very, very quickly and you will start to feel them more as you train.

There are so many benefits by incorporating the use of the pelvic floor in to your exercise program and here are just some:

Buttocks lift and shape quicker
Inner thighs lengthen
Legs become leaner quicker and look even longer - they look more graceful
Lower abs flatten
It stretches and relaxes the lower back
Strenghens the pelvic floor so is insurance against incontinence and prolapse
It increases the sex drive and makes sex more enjoyable

These are only some. So, love your pelvic floor and it will reward you.

Sandrax

[Sandrahanna]

Originally Posted by commando

I have a question for all of you that have been doing this for some time now. I am on my 12th hour of the AM/PM DVD and have certainly seen a "lift of my peach" happen - which is great!! But..... as far as inches lost, my pants and underwear seem to be fitting tighter EEEKKKK!! That wasn't exactly what I was aiming for! Has this happened to any of you? I hate to think I will actually have to buy a pair of LARGER jeans here soon. My eating routine has not change at all, if even slightly for the better so I don't understand what could be going on?? I haven't lost any inches so far but right now I'm just greatefull it's only been my butt and hips area that have grown and not my stomach and thighs as well.

Please help! I'm finding it hard to want to do these exercises right now

Leigh

Ooooohh yeh! We've all been there and occassionally go back there when the body starts to shift again or had a break from working out.

Think of it as a good thing your buttocks are lifting and obviously creating a more youthful high butt shape so you will feel this in your clothes. The body pulls up first in the sculpting process then starts to pull in. This can happen in a couple of sessions or even a bit longer - but, it does happen as long as you continue to workout.

My story is that I missed the point of when my body had pulled in until I was getting ready to go to a fancy dress party and was standing in fishnet tights and a bra and I looked at my shape in the mirror and thought - my God, I look like a taller, larger version of Callan Pinckney (she's very petite) Everything had pulled in and it seemed as though it was overnight. I was overjoyed as I'd enjoyed my butt being higher and more defined but didn't like that my jeans felt tighter even though my body shape still looked better and younger. I went to the party in a tight dress that didn't show one bulge - i'd never felt so good about my body.

KUTGW

Sandrax

[Sandrahanna]

Originally Posted by skinhealth

Sandrahanna!

I just wanted to tell you how much I Callanetics Evolution.
I had done over 55 hours of 10 in 10 before starting Evolution.
I'm on my 3rd one and it is already making changes in my body.
I feel completely worked over afterwards but I feel great and
can't believe the quick changes in my abs and especially saddlebags!

I also love the way you instruct the class - your instructions are
very helpful.

Thanks again for a great DVD

Congratulations on your great results and thank you for the lovely compliment

Evolution looks deceptively simple but it's far from that and as you become stronger and apply the concepts more it gets more intense and challenging.

Any questions you may have please ask away.

Sandrax

[Sandrahanna]

Originally Posted by soulwings

Good advice here.

Sandra, do you have any advice for working the butt more (specifically the "lower butt") in Callanetics?

My favourite exercises are the butt ones

Keep the pelvic floor tight, tight, tight.

Lengthen and stretch right out of the pelvic floor through the spine/crown and through the knee or heel (depends if the leg is bent or not).

While you are pulsing try to breath deeply and relax and "Let Go" of every muscle and every ounce of tension. Keep lengthening through the leg as though it's almost being dislocated - I know gruesome thought but it works for me.

The more you lengthen the leg from the hip socket the more you'll feel the leg turn out from the pelvic floor engagement. Of course, it's only a very tiny movement.

Also change your pulses. Start with the tradiitional pulse and then change the pulse to small/tiny outward circles then you can try the a back and forth rotational pulse. Just thinking or seeing the pulse you want to create will often initiate it.

Also in your setting up and before you start to pulse; take a deep breath then relax on the exhale and then start your pulse. Slowing everything down brings greater awareness and quicker results.

Another thing to watch for is when you lift the knee or leg try to keep your hip absolutely stable this isolates the muscles you are about to train deeper.

In a nutshell - the more you lengthen out from the pelvic floor through the crown and knee the more you'll feel it in the base of the behind where it's lifting. Take your mind right to that area.

Hope this helps
Sandrax

[Sandrahanna]

Originally Posted by buckeyechic

just completed Hour 2 of Evolutions, and I feel like throwing up a little. That's a serious workout and keeping my PF engaged a lot of the time is so challenging, but it really ups the ante on most of the workouts. I also haven't been able to complete hardly any of the stomach exercises, so that's a new goal of mine. Here are a couple things though I'm hoping Sandra can help me with.

1. Whenever I'm engaging my PF, and trying to lengthen through the crown I really start to feel pain in the very center of my back between my shoulder blades. I'm not sure what's happening there.

2. During the standing hips/behind exercises, by the second round with my left leg extended behind me, I can BARELY lift it! Is that normal and a sign that I'm weak there? Should get easier the more I do it, right? Truthfully, anything on my left side is very weak.

3. On the lower back stretch where my one leg is extended and the other is bent and over me, I never feel this in my lower back. I always feel it the most in my butt on the bent leg, almost like a stretch for my butt. Is that normal?

Thanks so much Sandra for all your help/contribution to help us master Callanetics!!

Jill

Hi Jill,

My girlfriend has just arrived to drag me to see Sex in the City movie so I'll get back to you tomorrow on this one.

Sandrax

[ummrashid]

2 out of 15 hours completed in June

[kimfin]

1 of 8 done for June.

[novamc]

3 of 12 for June, 7 hours total

[schrovet]

Thanks Sandra for the excellent advice in your recent posts!

Lisa

[lovenuts]

1 hour Super C, 3 hours june

[Danipower714]

Completed another hour of 10/10 last night.

[ThyckeCutie]

Originally Posted by Sandrahanna

I've never heard of Callanetics exercises making you bulky other than initially as the body goes through different stages - lifting up before pulling in.

If you were coming to my classes and told me this and I knew you were also doing other workout routines I would suggest that maybe you dropped everything but Callanetics for a period and see what happens.

My only feeling is that the cardio workouts you are doing could be causing this. Unfortunately, I've never viewed the ones I read about out here. I probably should so that I understand more.


I have a beautiful student, called Penny. who is still a regular student. She was an ex Mrs Australia winner. A very tall lady
but also quite big boned. She was a self confessed gym junkie when she first started but she decided she no longer wanted the bulky muscle look and wanted to lean out.

However, she just couldn't stop going to the gym and I would never tell anybody they should do this. Anyway, she was loving how her body was changing shape but she still had big bulky thighs and her arms were also very big. She was very solid.

After a few months she said that she wanted to focus more on Callanetics and wanted do more classes per week. I suggested that maybe she stop her gym workouts completely and focus on only Callanetics for sculpting. So, she made her cardio workout a beach power walk and did Callanetics 3 sometimes 4 times a week.

She went from a size 14 to a size 12 within no time (I can't remember exact time without looking up) she then went down to a 10 and was rapped. Her legs leaned right out and her shape changed unbelievably.

Being a gym junkie she missed the vigorous cardio routines - she was doing pump classes and a circuit of machines. She told me initially when she first started that she was no longer doing any heavy weights or leg presses but I remember not being totally convinced. She couldn't get out of her head that doing Callanetics only would be enough - until she totally surrendered to the program.

You are working so hard and you deserve to see the results and maybe that's it - you are working too hard. Maybe try replacing all that energy and effort with accuracy in your Callanetics workout.

Bear in mind when you do your leg workouts that by letting your pelvic floor muscles do the work (in plies let the force of the PF move you up and down).
The pelvic floor develops the leg muscles gracefully and they cannot and will not bulk up.

I hope this helps you and you don't lose faith in Callanetics TC.

Sandrax

I would love to just do Callan and thats it but how would I focus on my cardio?? Should I just walk or run/jog. I can try this but sometimes its hard to actually leave the house when I have my son. Thats why I am so into workout dvds because they are so convienent. Thanks Sandra for the story and your good advice. Its funny because I used to love the gym so much. I would run the treadmill for about 4 miles then hit the machines and could lift alot especially with my legs. Doing these machines made me feel so strong but now I realize that doing Callanetics is so much better for me and I still feel strong!! But I have to figure out something because I am in love with Callanetics and would love to see more results as everyone else is