CALLANETICS CHALLENGE JUNE 2008

[soulwings]

When measuring the hips, I keep mine closed, and the tape below the butt.

I'm interested to see others' responses.

[kimfin]

Measuring hips - legs closed and 8 inches below waist. Sort of at the bottom of my butt just above where it meets the legs. BTW if i clench my butt it measures 1/2 an inch smaller. Think this is cheating?

[jessiekayq]

2 hours of callanetics evolution completed for the month woo hoo!

[ThyckeCutie]

1hr of Evolution completed

[Sandrahanna]

Originally Posted by WATCH-ME-SHRINK

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!)

Hi Twyla,

It does feel different using your pelvic floor as opposed to focusing your quads.

This is how I teach my students:

Get in to position for the Plie exercise (pic showing heels resting together)

Lift up off legs and engage PF and and then stretch spine up

Bend knees and sit back - ensuring that you don't collapse in to pelvis when you sit back, you MUST stay stretched up to keep excess weight off legs

With pelvic floor tight and crown lengthening up slowly lower your torso down to no lower then knee level. The stronger your legs are the lower you can go down.

Now, pause and allow your pelvic floor to release totally; you may be aware and feel your upper body sink down and your legs feel heavier

Focus on the drop of the PF muscles between your legs - relax every muscle in your body, INCLUDING QUADS.

With your crown still lengthening up; gently engage your pelvic floor and as you engage allow your torso to rise up.

It may take a few attempts to get.

It's important to take yuor focus from your quads and in to your pelvic floor muscles. Your quads are totally relaxed - no muscle contraction whatsoever.

I tell my beginners to imagine that as they engage the PF to rise up they can think of drawing energy up from below.

When you move slowly with total aware of the PF and the rest of the body super relaxed you become more aware of the role of the pelvic floor muscles.

You should feel the inner thighs draw in towards the pelvis as they stretch and lengthen.

You should feel the muscles lengthening in the quads - creating even leaner legs

You should feel this right at the base of the behind also where the pelvic floor shapes the buttocks and lifts them.

Once you have mastered this and become aware of the power of the pelvic floor your workout changes totally. You'll find you'll automatically be using your pelvic more to increase intensity for abs, hip and behind - who am I kidding - EVERY SINGLE EXERCISE your body then changes shape again.

Remember to apply every concept - shoulders must be back down with the shoulder blades wide. The upper back super relaxed.

The upper part of the behind should be totally relaxed as well as the lower back.

The back remains straight - spine long and open.

Check that you don't curl or tip up the pelvis when you engage the PF.
You never curl when engaging the pelvic floor. The pelvis remains stable.

In the beginning most find that their pelvic floor muscles release as they move down anyway, however, as you become stronger you will be able to keep the PF engaged moving down and up.

I really hope this helps and makes sense as it's worth working on this, especially if lengthening the legs is a criteria and goal.

If you are doing the pelvic wave exercise (the 1st on 10/10) where you curl your pelvis up - 3 down and 2 up for a set; You can curl then engage PF deeper, stretch up and then add 3-5 PF pulses. Before you start to pulse relax every your body totally - this is called Working at your peak or best position.

Good luck and please let me know if you're having problems.

Sandra x

[planetbenjamin]

Originally Posted by kimfin

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!

It's called Cucusoft DVD to iPod converter. So simple to use and perfect for keeping Callan in your pocket!

[dutchjazz]

Hi all. Long time lurker. Shy in real life and on message boards.

Sandra I hope you can help me. I have 46 hours of 10 N 10 in. I love love love the stretches where you put your ankle on the bar and when you sit with your legs spread out. I was becoming quite flexible to the point I could take my head past my knees. But not anymore. Now when I do it, I can't stretch as far due to pain (not sure if that's the right word) I feel in the back of my legs above knees but towards the inner thighs.

I have a confession to make and wonder if this could be the problem. On the last exercise in 10 N 10 where you squeeze the chair with your arches, I was only halfheartedly doing these. About a week and a half ago, I really started focusing on squeezing when I did these. Really feel it in my inner thighs above my knees. This is also the same time I started not to be able to stretch as far.

Do you think this caused my problem? Or could it be a tear? I don't think so, since I feel it in both legs. What do you think I should do? Should I quit squeezing so hard?

I would really appreciate any help you could give me.

Also, I think it's awesome the way you help everyone. You really listen, and put a lot of time in to answer all the questions. You are a blessing.

[onaisland]

1 hr 10/10 completed

[gibster]

I just tried Callan Evo for the first time this morning. I have osteoarthritis of the lumbar spine which was diagnosed last year. I was pleased to find that several of my PT exercises are included in Evo - just reinforces my decision that this is the right exercise form for me.

BUT, I have one question -

When doing the standing leg exercises - in all 3 positions - I feel it more in my standing leg/hip than I do in the leg I'm working. Is this just because I'm weak in this area? Or am I not in good form? I feel as though I'm using the proper form, at least visually.

[ThyckeCutie]

Originally Posted by gibster

I just tried Callan Evo for the first time this morning. I have osteoarthritis of the lumbar spine which was diagnosed last year. I was pleased to find that several of my PT exercises are included in Evo - just reinforces my decision that this is the right exercise form for me.

BUT, I have one question -

When doing the standing leg exercises - in all 3 positions - I feel it more in my standing leg/hip than I do in the leg I'm working. Is this just because I'm weak in this area? Or am I not in good form? I feel as though I'm using the proper form, at least visually.

This same thing happened with me. But now on my 6th hour, I did still feel it on my standing leg but I made it through all the reps. I am thinking I got soo much stronger because I was stopping soo many times before. I had stopped Evolution for a little while so I am thinking all my hours of 10 in 10 and my few hours of Super C helped with this.

[j4Christ]

4 hrs. 10/10 done of 12 for June. Hit my 10 hrs. mark total!! So much information here that I hope I am doing all this correctly. My VCR is broke and I don't have the DVDs so I am going on memory and Sandra's wonderful advice!

Twyla-you had mentioned to give yourself a break in between Callan workouts. I am doing Callan Mon. Tues. Thurs. Fri. then walk on Wed. Sat. and Sun. Does this sound good to you?

[WATCH-ME-SHRINK]

Originally Posted by j4Christ

Twyla-you had mentioned to give yourself a break in between Callan workouts. I am doing Callan Mon. Tues. Thurs. Fri. then walk on Wed. Sat. and Sun. Does this sound good to you?

Jenny, that's almost exactly what I did when I started, so yes, that sounds like a great plan.

I FOCUSED BIG TIME yesterday on my Callan workout, trying to put 100% into form, PF engagement, lengthening, relaxing, etc., trying to absorb all of Sandra's tips and to listen to Callan's coaxing all at the same time. WHen I finished, I was perspiring more than I ever have before doing Callan. My butt/hips really feel it this morning.

Having done this as long as I have, and 3 x a week typical for me, and to STILL GET DOMS proves a point:

We get out of this workout what we put into it. We can just "go through the motions" and watch the time pass, or we can focus and concentrate, contract, engage, relax, lengthen -- and strive for the deepest engagement of our muscles..... AND IT DELIVERS!

[lowcarblulu]

Originally Posted by gibster

When doing the standing leg exercises - in all 3 positions - I feel it more in my standing leg/hip than I do in the leg I'm working. Is this just because I'm weak in this area? Or am I not in good form? I feel as though I'm using the proper form, at least visually.

Hi Linda - Sandra has answered this question (I think it's in the May challenge thread)... to paraphrase, the standing leg exercises actually tone the standing leg as well. So it's normal to feel it there!

[LowCarbRachel]

I am starting Callanetics on Monday! Just ordered my DVD. I've wanted to do this for a long time, and now's the perfect time for me to make the commitment to it. <Working with a nutritionist, and I "have" to choose an exercise program as part of my "phase two" plan.> I'll do some walking today and tomorrow to meet my exercise quota, and on Monday, I'm in! For a minimum of 21 days and who knows for how long afterwards?!

Thanks, Twyla, for your encouragement!!

[siamesegirl]

1 hour of Super C down!

[sunrise lady]

Originally Posted by ThyckeCutie

This same thing happened with me. But now on my 6th hour, I did still feel it on my standing leg but I made it through all the reps. I am thinking I got soo much stronger because I was stopping soo many times before. I had stopped Evolution for a little while so I am thinking all my hours of 10 in 10 and my few hours of Super C helped with this.

I'm only a newbie, but I'll agree, I feel it more in the standing leg too. Feels great afterward, though, and oh boy the posture change and longer legs!

[sky115]

I'm reposting my question here on the advice of another member. hopefully someone can offer me some hope.

I'm a newbie to Callanetics, I just ordered the the 10/10 and quick legs dvds and they should be arriving within the next day or so. Ive been browsing this forum reading up on other peoples experiences with Callanetics and i'm pretty impressed from what I've read. My personal fitness situation is pretty dismal, I'm out of shape and can't maintain the motivation to exercise regularly. My legs are especially troublesome to me, it seems ALL my fat is held in my legs and they are extremely thick and awful looking. from the top down they are thick, and I don't even have a large waist or hips. I'm wondering if anyone with a similar body type, AKA super thick unshapely legs, has gotten excellent results with Callanetics. I'm not sure if there is much hope for my legs, I think genetics has cursed me. I would really appreciate if anyone had any insight or personal experiences to share, or if something other then Callanetics has helped. Cardio did absolutely nothing for me, I was up to an hour a day and saw NO change in my legs. I just get depressed and give up after a while, cursing my genes for giving me such tree trunks (from the thigh to he ankle argh!). I hate this description but its accurate in my case. Sigh.
Thanks!

(I just did my first bit of it and its challanging to keep up with the moves, hopefully ive been doing them right)

[dimond]

Completed a session of 10/10...3/10 in June.

[WATCH-ME-SHRINK]

Sky,
I would think that Callanetics could be the most beneficial form of training for your legs. It is far different than most weight resistance workouts. Yes, it builds muscle, but it builds LONG AND LEAN AND SMOOTH muscles. It works very, very deeply.

Even cardio workouts can cause us to bulk up a little. But Callanetics totally changes the shape of our bodies.

I think you should give it a try. You have nothing to lose, and everything to gain.

I will always do Callanetics, if not for the "shaping," for the flexibility and the relaxation it provides.

Anxious to see how you do. Form is EVERYTHING. Keep that in mind as you begin. Don't worry about reps, or pace. Listen and pay very close attention to form. That's what delivers.

Our best to you. Glad you've joined us.

Rachel! Tickled to death that you've decided to join the Callan challenge....You're gonna love this RIDE, girlfriend!

[mrs lightyear]

Super call on Thursday and this on Friday...

Callanetics DVDs - New DVD Workout Routines with Spiral Rotations - Real Results - Real Fast

Balls and bands callanetics (UK version) arrived with mum and i gave the balls workout a go. (free shipping from australia!!!!)What a fun workout!!!!! image

The upper body work used resistance against the ball which was different but fun. The warm up was fab, bouncing on the ball! Fun!!!! image

The inner and outer thigh lifts also used the ball for resisitence. image

Ab work was quite short and fun. image
Also some yoga twists on the ball.

I loved it!!!!!!

Any other fans?image

[sunrise lady]

I have it but I haven't looked at it yet, but I bet it's great!

I'm still trying to improve with Evolution!

Another hour complete! I guess that's 2.5 so far.

[mrs lightyear]

Sunday...I ballet 10 warm up and fuzzie killer iballet floorwork combi!!!! :eek

[gibster]

Thanks, LCLulu - I read the April and May challange threads before I started, but I guess I only paid attention to the 10in10 Q&A's, as I didn't have the Evolution DVD at the time. I'll go back and re-read the threads.

I soooo appreciate the fact that Sandra posts here and gives such excellent descriptions of the moves.

[ummrashid]

4/15 hours done in June

[ellybelle]

One hour 10-in-10 today & ran the NY Mini 10K yesterday. Boy, is it hot...

[kimfin]

Originally Posted by planetbenjamin