CALLANETICS CHALLENGE JULY 2008

[Comma]

Isn't rebounding good for cellulite? It should be, massaging all the cellsand getting the lymph going. it's also supposed to be more effective than jogging, so a good cardio. If you go for rebounding, treat yourself to the urban rebounder or similar quality; a low quality trampoline isn't going to do anything for you.

sorry, shouldn't be in the callanetics thread, i suppose.

[ThyckeCutie]

Originally Posted by Comma

I really think all the excercises work, but how fast they work depends on body type.
My arms and legs and bum pull in right away with 10/10 and look great, but my belly is as stubborn as can be. I am the apple type, if you know what I mean.
Other people have immediate success with belly, but legs, arms, and bum need a little longer. Just keep at it (don't we all hear Callan's intonation?) It works, it might just take a bit longer depending on where you body likes to deposit that fat.

I feel you because all my weight goes to hips and behind/inner thighs. Makes perfect sense because everything is coming along nicely but these areas.

[Comma]

Annanna, does it feel like you are contracting your bum muscels when you put your hand on it? If your bum isn't strong already, there is no way the excercise should be easy!

[ThyckeCutie]

Originally Posted by Comma

Isn't rebounding good for cellulite? It should be, massaging all the cellsand getting the lymph going. it's also supposed to be more effective than jogging, so a good cardio. If you go for rebounding, treat yourself to the urban rebounder or similar quality; a low quality trampoline isn't going to do anything for you.

sorry, shouldn't be in the callanetics thread, i suppose.

Whats rebounding?

[kimfin]

Originally Posted by ThyckeCutie

Whats rebounding?

Rebounding is jumping on a mini trampoline. Great fun!

[CallanFan]

Originally Posted by sunrise lady

Hey there Callan Fan - great you got rid of the jigglies! Are you referring to the 10/10 arm stretches, or evolution or something else? I have the evo dvd and the 10/10 book, those 10/10 arm stretches look cool

both the arms stretches in 10/10 and in evolution; they're variations on the same idea. my bat wings absolutely disappeared. see here ? no jigglies.

i do change my hand positions (sometimes palms up, sometimes backs of hands together), and i alternate the pulses from session to session and sometimes within the same session, whether i'm doing 10/10 or evolution. it seems to keep the muscles interested and pleasantly sore.

and i keep to myself, just to be sure!

[kimfin]

Yesterday: w2/d1 100 puc

Today: Both parts of am/pm

[ThyckeCutie]

How many hours does everyone aim for in a month? So far I only did 10 and will only get in 1 more

[kelley17]

Originally Posted by Comma

Annanna, does it feel like you are contracting your bum muscels when you put your hand on it? If your bum isn't strong already, there is no way the excercise should be easy!

Ditto - in fact, now that I'm getting stronger these exercises are actually getting harder for me and I think it is because my form has improved as I've gotten stronger, but they were never easy. Hopefully Sandra or Noreen can help you because those exercises are intense!

[kelley17]

Originally Posted by ThyckeCutie

How many hours does everyone aim for in a month? So far I only did 10 and will only get in 1 more

I aimed for 10 and did 15 so far, but right now besides the 100 push up challenge it is all i'm doing, well that and walking/swimming. I plan on adding cardio in next week. was going to do it this week, but started the Crack the Fat Loss Code this week and it is suggested to add exercise week 2.

[WATCH-ME-SHRINK]

Originally Posted by ThyckeCutie

How many hours does everyone aim for in a month? So far I only did 10 and will only get in 1 more

Minimum of 12.

[annanna]

Originally Posted by kelley17

Ditto - in fact, now that I'm getting stronger these exercises are actually getting harder for me and I think it is because my form has improved as I've gotten stronger, but they were never easy. Hopefully Sandra or Noreen can help you because those exercises are intense!

see, that's what i thought. the stomach exercise are so intense. i can barely do 30 reps before taking a breather. and the leg ones are also really hard, although i can finish them in one go because i do have pretty strong legs from years of basketball. just the hip/butt ones seem too easy... i really don't know what i'm doing wrong. i'm almost considering taking a class - but they are so expensive and i'm a student (of fine arts, to make it worse!) and i just can't afford it.

[sunrise lady]

I think I've just totalled 9 hours this month, I'm little behind, but looks like I'll still make my minimum goal of 10.

Callan Fan - thanks for the explanation about the arm exs! I'll look forward to my jiggle continuing to disappear! Top area is much better - there is bone definition there, but the lower part of the top half of the arm is moving slower....


Hey everyone - which ones are especially good for slimming down ankles/calves?

[kimfin]

Originally Posted by ThyckeCutie

How many hours does everyone aim for in a month? So far I only did 10 and will only get in 1 more

Minimum 8. Upping to minimum 10 next month.

[luckylychee]

Originally Posted by CallanFan

both the arms stretches in 10/10 and in evolution; they're variations on the same idea. my bat wings absolutely disappeared. see here ? no jigglies.

i do change my hand positions (sometimes palms up, sometimes backs of hands together), and i alternate the pulses from session to session and sometimes within the same session, whether i'm doing 10/10 or evolution. it seems to keep the muscles interested and pleasantly sore.

and i keep to myself, just to be sure!

Congrats on your jiggles being gone! How many hours of callan did it take? Mine get sore after initially doing the moves duirng 10/10 but the sore doesn't last long, which makes mewonder if I'm doing enough.

Maybe I should just do a 100 of these randomly during the day too?

[CallanFan]

Originally Posted by luckylychee

Congrats on your jiggles being gone! How many hours of callan did it take? Mine get sore after initially doing the moves duirng 10/10 but the sore doesn't last long, which makes mewonder if I'm doing enough.

Maybe I should just do a 100 of these randomly during the day too?

for me, the bat wings started firming up almost immediately; i'd say they were completely gone after about 25 hours. but i didn't have a lot of extra fat on my arms, just flab.

i hope sandra will weigh in on how often, how many, and how to intensify. i know that i get my best results when i pay attention to how high and how straight my arms are, and keeping the movements small. but even though i start out strong, it's so easy to zone out, and the next thing i know my arms are drooping (and so is my PF! ).

i think that the position in evolution (hinging forward at the hips) makes it easier to do it better.

[Comma]

I hope I quote this right, but I think Sandra said she sometimes takes light weights for the arms. I do that too, and think it helps (just drop them and see how light your arms feel...)

[Comma]

....and its really important to keep the upper body straight and not bend forward.

Okay, I'll be quiet now. ;-)

[luckylychee]

thanks you guys!!!

I have fat and flab all rolled into one when it comes to arms and legs. I tried on some pants today and I can tell a definite difference in the waist area, but the pooch is still there.

What part of the 10/10 works the lower belly? Is it the one where you do situps with your legs raised? Cause I really don't feel it working on the lower belly as much as the upper one.

Sorry about the million questions today!

[mrs lightyear]

Winsor bun and thighs HURTS!!!!!

[luckylychee]

Another question, is it bad to do weight lifting along with callanetics? I was thinking about giving myself a break from callan today and do a lil work on my arms and a lil cardio.

[Sandrahanna]

Originally Posted by betty112filip

Hello Sandrahanna, I dont post often, in fact just few times in some previous threads, but I read all messages here very carefully.

Can I have one question?

You said

********
No, you don't contract, tighten or flex any of the muscle groups you are training.

In Callanetics it's the position that isolates the muscle group (that's why form and technique is so important) and it's the pulsing action that tones the muscles and changes the shape of the muscles.

Every part of the body is relaxed when you pulse - including the muscle group you are training. I hope this makes sense to you. It's a hard concept for people who have come from other exercise methods.

When you do your Callanetic workout try to keep an 'effortless' mindset. Avoid trying too hard.
************

but you also said :

************
Keep stretching the leg as you pulse and keep growing out of the crown of the head. SO, your PF is super strong and you are stretching out in both directions through the crown and heel. Your leg may start to vibrate as you do this. You want to create as much tautness in the muscle as possible.

*****************

that we need to create as much tautness in the muscle as possbile.

I am so confused now. If tautness or relaxed? It seems I still dont understand

Thank you
Betty

Hi Betty,

So sorry if I've confused you but I'm glad you've asked for clarification. I'll do my best to reword it for you.

There are specific instructions given for the setting up to isolate a group of muscles to train;

We engage the pelvic floor, then we stretch out of the pelvic floor; we then move in to the position for the exercise and once we feel we are in our best position we release tension throughout our body and then start the pulsing action.

The reason why we follow this format for each and every exercise, including the stretches, is that we want to isolate the muscle group and create tautness of the muscles. So we aim to tightly stretch the muscles before commencing the pulse. When the muscle are tightly stretched and we add the pulse we are utilising more muscle fibres and working in to the deeper muscles which shapes the body and pulls the body in faster.

An example of the difference between contracting a muscle and creating tautness by stretching out of the pelvic floor is if you stretch one leg out in front of you and then actively contracting your leg muscles. YOu may notice that your knee will seemingly lock as you do this and you'll see the muscles visibly contract - the muscles bunch up as they become shorter.

But if you stretch the leg out in front of you without allow the pelvis to move forward with the stretched leg, and then you engage the pelvic floor and then stretch the spine up you will be creating tautness/tight stretch through the leg muscles; the muscles will lengthen and stretch out. If you already have muscle definition through your thighs you'll still see your muscles but they won't have bunched up in a contracted state. YOu may like to rest your hand on the leg as you try this.

Of course the more you incorporate the Concepts by intensely engaging the pelvic floor and stretching out of the pelvic floor through the spine and through the heel; and the more you allow yourself to 'let go' and 'relax' in to the position the more stretch/tautness you will feel through the muscles.

I hope this has helped you Betty. I understand how it can be confusing but it really is defining the difference between contracting and creating tautness by stretching out of the engaged pelvic floor.

Sandra x

[Sandrahanna]

Originally Posted by betty112filip

Hello Sandrahanna, I dont post often, in fact just few times in some previous threads, but I read all messages here very carefully.

Can I have one question?

You said

********
No, you don't contract, tighten or flex any of the muscle groups you are training.

In Callanetics it's the position that isolates the muscle group (that's why form and technique is so important) and it's the pulsing action that tones the muscles and changes the shape of the muscles.

Every part of the body is relaxed when you pulse - including the muscle group you are training. I hope this makes sense to you. It's a hard concept for people who have come from other exercise methods.

When you do your Callanetic workout try to keep an 'effortless' mindset. Avoid trying too hard.
************

but you also said :

************
Keep stretching the leg as you pulse and keep growing out of the crown of the head. SO, your PF is super strong and you are stretching out in both directions through the crown and heel. Your leg may start to vibrate as you do this. You want to create as much tautness in the muscle as possible.

*****************

that we need to create as much tautness in the muscle as possbile.

I am so confused now. If tautness or relaxed? It seems I still dont understand

Thank you
Betty

Hi again,

Just in case you are still confused and you may be wondering about the hip and behind exercises with the knee bent. Again it's the position that is isolating the buttocks you may feel that the buttock is contracting and I think on 10/10 Callan says something along the lines of placing your hands on your buttocks to feel the contraction.

Yes, the muscles have contracted in this exercise' they've bunched up and shortened but you haven't and don't want to actively contract or squeeze the buttocks.

So, while you are pulsing you want to relax your upper behind totally - just let it go and melt along with your hip and waist. The rest of the body is stationary and relaxes as you create the pulsing action with your knee.

The more you move effortlessly in to position avoiding creating tension through your body and create your pulses while in this state the deeper you'll be working.

Relaxing in to position is one of the harder concepts to grasp as we are all so used to thinking we have to contract muscles, create tension through muscles and work hard. This is not the Callanetics method.

Move fluidly and slowly with total awareness. Your mind wants to be totally focused on your body. Breathe deeply to release any tension and help you work deeper. Try to calm your mind before you start your workout. I know it's not always possible to find a quiet, people free area to workout but it is possible to tune out peripheral noise and turn inward. This is a great stress reliever and is wonderful training for the brain also.

Good luck and I hope this helps.

Sandra x

[Sandrahanna]

Originally Posted by lildragonfly

Sandra, A question posed a while back while you were gone was the PF and if it is engaged for 10 in 10 ab work as well as EVO ab work. It gets confusing sometimes when we talk and we are not sure which program it is that the person is doing. So my question is in 10 in 10 abs do we engage the PF or relax?

You can engage the PF if you wish. It does intensify the workout and you'll be working your lower abs deeper.

In my class I encourage beginner students to engage their pelvic floor during abs once they are in position and pulsing. I get them to ensure that their buttocks and low back are completely relaxed along with their shoulders, neck, arms, upper back and then I suggets they engage just 10% of their pelvic floor check their position again to ensure that they're still relaxed and then tell to engage deeper for more lower ab intensity.

YOu can try this also. When you engage relax your hips totally so that you feel your lower abs stretch and your hip bones open and widen. Stay lengthened out through the spine and don't allow your shoulders to hunch up to your ears keep them relaxed with your shoulder blades down towards hips with your upper back broad (that 4th counterpull).

I hope that answers your question and probably more info then you needed

Sandra x

[Sandrahanna]

Originally Posted by annanna

Hello all!

I'm new. Just started doing Callanetics. did 3 hours so far and I guess I'll take part in the August Challenge, since I don't see myself doing a lot more hours this July

I have one Question: I can do the stomach and the leg exercises but I'm having trouble with the hip/butt ones. they seem... too easy. I have the 10/10 DVD and do exactly what she says but it doesn't feel like I'm doing anything, really. What might be the problem? My butt is my big (rather: flat) trouble spot and I'd really like to do those exercises right.

Hi,

Once you've lifted your knee move it back an inch or so until you feel that the muscles through the buttocks are isolated. So, check that your knee isn't forward of your hip. Keep the pelvic floor tight and focus on stretching out through the spine and lengthen the leg out through the knee.

While you are pulsing continue to tighten the pelvic floor and continue to lengthen and stretch out.

I hope this may help. I do find that beginner students will allow their knee to move forward as they pulse so they lose their best/peak position. So,