CALLANETICS CHALLENGE JUNE 2008

[Bronwyn]

I'm still here but have been away from the internet for several days.

This is the longest I have ever been committed to Callanetics and am now up to 21 hours. I'd like to have a goal of 3 times/week for a total of 12 hours but I'm taking it hour by hour and verta-brah by verta-brah!!!

[gibster]

I'm hanging in there. Last night was supposed to be a Callanetics night, but I've come down with a nasty sinus/cold thingy, and I just put my jammies on as soon as I got home from work and curled up on the couch. I don't know if today will be much better. I'm feeling miserable....boooo.

[wazo]

1 hour completed, my thighs still become bigger.....i only do callanetic...

[soulwings]

Originally Posted by Bronwyn

I'm still here but have been away from the internet for several days.

This is the longest I have ever been committed to Callanetics and am now up to 21 hours. I'd like to have a goal of 3 times/week for a total of 12 hours but I'm taking it hour by hour and verta-brah by verta-brah!!!

Just like Callan

[ThyckeCutie]

1hr of 10 in 10

[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,

1. We need to work out if this is this real pain, like a sharp jolting feeling, or is it the sensation of your muscles stretching? If you are very tight in your mid back area between the shoulder blades you will feel a 'discomfort' as the muscle tension starts to release.

There is a fair bit of rotation of the spine in Evolution and this is to encourage that mid back area to relax. This is beneficial overall and for many reasons, both therapeutic and aesthetic and helps you round up more to work deeper when performing the abdominal workout. So, when first starting the Evolution program most do go through this mid back discomfort feeling. I think Ben also mentioned it.

However, this feeling does go away eventually and pretty quickly and feels wonderful when it does. Next time you workout and feel this pain try to decipher what type of 'pain' it is. Adjust your position slightly to relieve this discomfort. You want to challenge your muscles at all times whether stretching or training/sculpting but still be gentle and don't overstretch.

2. Don't try to lift the leg too high. When you are in your best position - pelvic floor tight and counterpulls in place - it will be impossible to lift the foot up too high anyway. Infact, your toes will almost be 'kissing' the floor. This applies to all leg positions - front, side and back. You don't need to lift the leg as it's the position and the pulsing action that is doing all the sculpting.

So, just lengthen the leg out to its maximal length and create your pulse from there. Don't forget to continue to lengthen up through the crown and out through heel to isolate the targeted muscles deeply as you are pulsing.
Also, check that you aren't arching your lower back with the leg is behind and try to keep your shoulders over your hips. A common error with beginners in my studio that they will allow their torso to lean forward and then they lose alignment. And remember always, the more you stretch up and out of the pelvic floor (through counterpulls) the more you'll feel you've isolated the targeted muscles and the deeper you'll work.


3. This exercise also stretches the hip and buttocks but it is for the low back also so you'll want to aim to feel it there.

Firstly, ensure that your knee is up and in towards your elbow. Avoid allowing the knee to move down to feet and out of alignment with hip.

Take your leg over as far as you can keeping both shoulders and arms relaxed on floor. You may be flexible and be able to take your leg over even further. You can shift your hip over to the side of the bent leg a little more and allow the extended leg to lengthen over to the side more:

ie If you are stretching your right side your right knee will be crossed over the left straight leg. So, slide your left leg further over to the right.

Allow your lower back to completely 'let go and relax'. Melt in to the floor and breath deeply. If you gently engage the pelvic floor while in position this allows your more room for movement and more stretch.

Hope this helps.

Another thing, when doing the leg exercises in the wide format and moving up and down. When you plie down to knee level, engage the pelvic floor and use the pelvic floor to move you up and down. Keep the crown lengthening up at all times. Move slowly up and down so that you can feel the pelvic floor stretching the inner thighs and back of legs and base of behind. You'll feel this deeper as your pelvic floor strengthens.

Good luck

Sandrax

[buckeyechic]

thanks soo much Sandra! I'm going to really pay attention to the pain in the mid back, and pay attention my form when doing those behind exercises. Excellent point on the lower back stretch, I bet I have my leg down too far. I'm going to pull it up a bit farther towards my elbow, I bet I'll get more of a benefit from there.

I forgot to mention what a killer it is doing the plie position AND keeping my PF engaged. That almost feels impossible sometimes, but I'm going to try and let my PF move me up and down as you suggested. I may just need to realize that breathers are OK and I'll eventually get it.

Thanks again, and hope you had fun watching Sex and The City! I've seen it twice now!!

[Sandrahanna]

Originally Posted by ThyckeCutie

1hr of 10 in 10

When doing 10/10 why don't you try replacing the leg exercises with the exercises as per Evolution.; in the wide format position. These exercises work wonders at lengthening the leg especially if you use the pelvic floor activation to move you up and down.

Sandrax

[ThyckeCutie]

Originally Posted by Sandrahanna

When doing 10/10 why don't you try replacing the leg exercises with the exercises as per Evolution.; in the wide format position. These exercises work wonders at lengthening the leg especially if you use the pelvic floor activation to move you up and down.

Sandrax

Im actually going to start builing up my hours of evolution starting next week. Hopefully this and Super C will work wonders because they are tough!! I just love the stretching in 10/10. Its super relaxing since there are soo many reps

[missmattie]

Another session of AM/PM done. I've been really working on engaging my pelvic floor and lengthening out my counterpulls. I've also been doing a mixture of the original AM/PM with Evolution. For example I do the pelvic wave and plie using a wide format, do the underarm tightener and waist stretch like in Evolution, do the hips and behind from Evolution and have added in the fist ab exercise from Evolution. Splitting up the workout like AM/PM has helped me stick with the program because I'm really busy at work with end of the school year stuff and just can't get in the whole hour at one time right now. I try to watch the Callanetics concept section on Evolution once a week like Sandra suggested and I feel like I'm able to keep my PF engaged longer. I'll keep working on it.

Sandra, I want to also add my thanks for your help and suggestions. Many questions that others have had I've had too and your suggestions are very helpful.

Kathy

[Sandrahanna]

Originally Posted by ThyckeCutie

Im actually going to start builing up my hours of evolution starting next week. Hopefully this and Super C will work wonders because they are tough!! I just love the stretching in 10/10. Its super relaxing since there are soo many reps

Great! Don't forget when you do the leg exercises in 10/10 and SuperC do them the way I've described to you. This way you are placing all the available energy in to the quads and inner thighs as well as the back of legs and base of behind and not transferring energy to your knees. It creates more tautness thereby stretching your muscles more

Keep your knees absolutely stable and stationary over the middle of your feet as you train your legs. I think I will put a pic up so that you can see. This positioning makes all the difference. It's worth a try heh??

Sandrax

[Sandrahanna]

[ATTACH][ATTACH]pelvicwave2.jpg[/ATTACH][/ATTACH]


Modification for Leg exercises in 10/10 and SuperC.

Engage PF and stretch up before bending knees and sitting back aligning knees over middle of toes

Shoulders are relaxed down with the shoulder blades wide - upper back completely relaxed.

Keep crown of head lengthening up as you move up and down.

Move up and down with a relaxed straight back and using the sole force of the pelvic floor.

Sandrax

[missmattie]

Hi Sandra,

Thanks for the pictures. I've been doing the pelvic wave like shown in the Evolution DVD, is it better to it the way you're showing us in these pictures?

Kathy

[Sandrahanna]

Originally Posted by Sandrahanna

[ATTACH][ATTACH]Attachment 13642[/ATTACH][/ATTACH]


Modification for Leg exercises in 10/10 and SuperC.

Engage PF and stretch up before bending knees and sitting back aligning knees over middle of toes

Shoulders are relaxed down with the shoulder blades wide - upper back completely relaxed.

Keep crown of head lengthening up as you move up and down.

Move up and down with a relaxed straight back and using the sole force of the pelvic floor.

Sandrax

Also, keep heels up as high as you can. If you feel pain in knees lower heels.

You can also vary how wide your knees are - you can even bring your knees together so they gently touch. You'll feel the muscle work shift as you do this.

Check that you aren't 'pressing' your heels together - they want to gently rest together.

The lower you take your torso the deeper you'll feel it. So, if you want a challenge don't let the torso rise up too high.

And always, always remember - the more you stretch up out of the pelvic floor whether you are stationary or moving up and down or even curling - the more tautness you'll feel in the legs - the more muscle fibre you are using and the deeper you'll be working.

AND Relax, Relax and Relax even more. Breathe deeply ahhhhhh!!!!


Good luck
Sandrax

[jessiekayq]

Wow! I really felt the resulting effects of my first hour of callanetics I did yesterday. I just seemed to have a dull ache in all my muscles all day. I didn't even notice that my triceps ached until i reached up for something. Stretching my muscles helped with the ache. I also took a 20 minute bike ride (really helped relax the muscles) this evening at 8:30 Arizona is just too hot to attempt it during the day! Hopefully I can keep up bike riding throughout the summer, I cant say I'm looking forward to the 110+ degree weather. I love reading the past threads. Everyone's progress is so motivating. I cant wait to say goodbye to my saddlebags and thick thighs! Fortunately I was blessed with a fairly flat stomach :-) obvious six pack here I come!

[Sandrahanna]

Originally Posted by missmattie

Hi Sandra,

Thanks for the pictures. I've been doing the pelvic wave like shown in the Evolution DVD, is it better to it the way you're showing us in these pictures?

Kathy

HI Kathy,

Not necessarily better just a variant. When you feel you need a challenge or the body isn't responding as quick to the exercises this is generally the time to change the way you do them. Mixing up the pulsing actions is a good way to trick the muscles as you know. If you've been working with Evolution and keeping your feet flat for the wide format plies try it this way using a barre/support so that you can up on the balls of the feet. Keep your thighs and knees turned out.

Sandrax

[soulwings]

1 hr done.

[kimfin]

Sandra - Thanks for posting that info and those pictures - will try that.

Do you know if Evolution and Cardio Callanetics (or any of the others) will be available on itunes to download any time in the future? Have just got an ipod touch and managed to get 10/10 on it. It's great! Can bring my Callanetics everwhere!

Thanks
Kim x

[WATCH-ME-SHRINK]

Originally Posted by Sandrahanna

Also, keep heels up as high as you can. If you feel pain in knees lower heels.

You can also vary how wide your knees are - you can even bring your knees together so they gently touch. You'll feel the muscle work shift as you do this.

Check that you aren't 'pressing' your heels together - they want to gently rest together.

The lower you take your torso the deeper you'll feel it. So, if you want a challenge don't let the torso rise up too high.

And always, always remember - the more you stretch up out of the pelvic floor whether you are stationary or moving up and down or even curling - the more tautness you'll feel in the legs - the more muscle fibre you are using and the deeper you'll be working.

AND Relax, Relax and Relax even more. Breathe deeply ahhhhhh!!!!


Good luck
Sandrax

Sandra, I had mentioned to you that I had a Q on this, and I have read and re-read your recent posts addressing this modification to intensify this part of the workout.

I'm still a bit unsure when you talk about letting our PF control the movement up and down, as opposed to other muscles.

(My blonde is beginning to surface)....Obviously, we have to use our quad muscles to move up and down, so it's difficult for me to wrap my brain on allowing the PF to control the movement. Did that make sense?

And this is why I'm wishing you could watch me do this, so that you could point out the error of my ways!

Maybe I need to create a YouTube of me doing the pelvic curls... (or maybe not!)

[planetbenjamin]

Originally Posted by kimfin

Sandra - Thanks for posting that info and those pictures - will try that.

Do you know if Evolution and Cardio Callanetics (or any of the others) will be available on itunes to download any time in the future? Have just got an ipod touch and managed to get 10/10 on it. It's great! Can bring my Callanetics everwhere!

Thanks
Kim x

I bought a program that converts DVD to iPod videos. It's fantastic. I have the entire collection on my iPod. I'm going on holiday tomorrow but I'll have Sandra and Callan right there with me!

[planetbenjamin]

Originally Posted by Sandrahanna

Hi Jill,


There is a fair bit of rotation of the spine in Evolution and this is to encourage that mid back area to relax. This is beneficial overall and for many reasons, both therapeutic and aesthetic and helps you round up more to work deeper when performing the abdominal workout. So, when first starting the Evolution program most do go through this mid back discomfort feeling. I think Ben also mentioned it.

That's so true. I did get mid-back-ache for a few days but suddenly it went away and my back now feels lovely and relaxed and flexible. It also really improved my posture. Our backs get so tight from sitting at computers all day and staying in the same position for long periods of time. Callanetics is like magic for the back. Callan wrote an amazing book called "Callanetics For Your Back" and there are some great exercises and stretches in there. Definately worth a read if your problems don't improve.

[Bronwyn]

I think I'm going to get on Amazon today and purchase the 10/10 video. At 21 hours I think it's time to move up.

Twyla - thanks for the advice on the other page. It means a lot to me!

[kimfin]

Originally Posted by planetbenjamin

I bought a program that converts DVD to iPod videos. It's fantastic. I have the entire collection on my iPod. I'm going on holiday tomorrow but I'll have Sandra and Callan right there with me!

That sounds fab! Are you allowed to tell me what it is? Or PM me the details? Not sure what forum rules allow.

Love my ipod! I've never had one before, can't believe I lived without it so long!

Kim x

P.S. Have a lovely holiday!

[WATCH-ME-SHRINK]

Originally Posted by Bronwyn

I think I'm going to get on Amazon today and purchase the 10/10 video. At 21 hours I think it's time to move up.

Twyla - thanks for the advice on the other page. It means a lot to me!

GO BRON!!!!!!!!!