December Callanetics Challenge

[kelley17]

Originally Posted by Sydneyemma

Thanks Kelley,

It gets disheartening when things are tighter! I do watch what I eat and power walk for about hour and a half a day as well as doing 40 mins at least Callen. I am worried that maybe if I am not doing them right I am bulking up!
When you noticed a difference was it big? Or quite gradual? I try to engage the pf and stretch out as much as I can. Soemetimes I really feel it in the muscles but other times I don't.....so I worry I am not in the right position.

Thanks

Em

I think it was gradual at first and then before I knew it I went from very tight 12s (in late July) to fitting into my 8s! As for the exercises, I believe Callanetics grows with you instead of you growing out of it like most exercise tapes. As you get stronger, your form gets better and you hit the muscles differently. It seems to me about every 10-15 hours I do the workout at it wipes me out. I love it!

[kelley17]

Just completed 2/10

[chantyl03]

Originally Posted by kelley17

Chantyl - you look great!

thanks Kelley!

[Sandrahanna]

Originally Posted by TFJ

Hello all,

I just wanted to share a really amazing experience I had after this morning's Evolution workout. I have been doing a challenge or boot camp (inspired by t-tapp) and have been doing Evolution daily since Dec. 1st. Today, after my workout (which my husband joined in for at least some of, YEAH) I felt like stretching and did so. An very old injury (from my teens or even childhood) kept certain vertebrae in my upper back "locked up" and stiff. I literally had physical therapy for this starting at age 18. I am now 40. I have done years of yoga and other exercises, but never experienced any change in this part of my back. I don't even notice it anymore, it has been so long. Anyway, today, after Evolution, I stretched and felt a deep, deep release and crack at that area of my back. I really cannot adequately describe the feeling... it felt so, so amazingly good, but I also felt like crying and almost did so... a weepy feeling of whatever emotional release went along with the physical. So, I am very impressed and happy with the rehabilitative effects of this workout. By the way, I have also done 10 in 10, but did not have this particular result with it. So, on top of the great muscle and toning benefits I have had from Callanetics this was just AWESOME!!!!

Sandra, as special thank you here... and you, too, Ben for the flexibility and form pointers. I have learned so much from you both that I have been trying to apply. I know your help has added so, so much to this. Thanks also to everyone here.. the support and questions teach me daily.

I hope this helps someone else, too!

I am feeling sooooo good now!

TFJ

Hi TFJ,

Wow, this is great and fabulous that you've had this benefit so early on in your training. I know exactly what you mean as I had the same experience. The feeling is amazing and the release both physical and emotional quite intense.

Congratulations

[Sandrahanna]

Originally Posted by sreichfeld

Hi, Sandra !

hope you don't mind that I just jump in for a question on this. Engage the pelvic floor during running? i am just trying to imagine this now.
Do you think that this can be done?

thanks

You want to have your pelvic floor consistently engaged regardless of what you do as it is our main support, pivotal and stabilising muscle group. Keeping it activated while you walk and run helps to keep the jarring and weight off your joints.

Watch a small child run and jump; they spring around without landing heavily on their feet and this is because their pelvic floor muscles are still beautifully strong. Of course, if they are overweight they won't be as springy.

Visualise your engaged pelvic floor as a trampoline while you run. Remember that you don't tighten your buttocks at all when you have activated your pelvic floor. Upper buttocks and low back are always relaxed. Also, think up and tall while you run.

Hope this makes sense

[Sandrahanna]

Originally Posted by ellenalesa

I've been doing Callanetics since August. Today, I finally feel my abs after doing all the ab work. My abs were EXTREMELY weak when I started, and rounding up was torture. It's still a big challenge and I always complain about the ab work. BUT...today, about 1/2 an hour after my class, I could feel my abs. Sore, but in a good way. I'm very aware of them.

This has never happened before. So maybe, just maybe, the exercises are starting to strengthen the abs.....

Woohoo! You must have relaxed more than normal while you worked and also your abs are strengthening so you are feeling them working more.

Next time really focus more on 'letting go' \. Keep your chest relaxed and broad. Arms soft, shoulder blades eased down to hips and wide. And try to let your rib cage melt in even more.

You never know you may grow to love and adore the ab workout

[Sandrahanna]

Originally Posted by kelliebel

I was the one who recommended to Valcan to get Cardio Callanetics!
But I first told her to get 10 in 10 which she did, but after I got Cardio, I told her to get that, that if I had that before she asked I would have told her to get that!!!

Oh, Sandra, I should always check with you first!

Hey, it was a good recommendation Other than SuperC all the DVDs are good to start with. CardioC and Evolution are designed for beginners and new to Callanetics. Just my opinion that I would recommend a one hour toning program before cardio. Only my opinion...another instructor might disagree.

[LoriMarie]

Well my Evolution and CardioCallanetics came today. I did the Evolution and loved it. It seems easier to do than the 10 in 10, not as painful/tiring on the body. Does anyone have both and do you think you get as quick results with Evolution. I found it very relaxing and I can't wait to do it again. Tomorrow in Cardiocallanetics day. I can't wait to see my results!

Happy pulsing...

[Sandrahanna]

Originally Posted by Valcan

Hey Kellie,

No worries about where I started! I have both, I just chose to start with the cardio one. I think I will order Evolution too and rotate between the two. I am also going to rewatch the concepts tonight.

I just finished my second cardiocallenetics workout. I really like the two part workout. I think I am doing things right. I really think that the pelvic movement is similar to the one used in Oxycise. Can someone confirm this for me?

Val

I not familiar with Oxycise so can't answer this. Maybe someone who has tried it can.

[Sandrahanna]

Originally Posted by Pokio

Just finished my third hour of 10/10... the first time I did it, the part during the hip exercises where she says "Your leg might feel glued to the ground," my leg DID feel glued to the ground. When she said, "You will be amazed at how quickly this becomes easy," I thought YEAH RIGHT!! But today it WAS easy. I look at all the amazing before and after pictures and have SUCH a hard time believing that could be me, too, but this workout really is incredible! So glad I found this forum.

Well done Now that lifting the leg is easier for you start to intensify a little. Never do Callanetics where it feels easy. If an exercise becomes easy then you need to either check that you're in your best position or intensify.

If you need to know ways to intensify we can help you.

[LoriMarie]

Originally Posted by Jennifer

I'd like to start Callanetics, but have no idea where to begin. What DVD would be best for a newbie - I need the "explain it to me like I'm a 5 year old" one. Maybe Evolution? I've lost 150 lbs and have basically no awareness of my body because of all the changes that come with losing that much weight. And I'm extremely saggy and baggy - my skin looks like a shar pei!

Just reading about engaging your pelvic floor, curling your pubic bone, pulsing, and not collapsing your hips makes me Help!

thanks!

Hi Jennifer...love...love...love your avatar. Congratulations on the 150lbs...wow that is so awesome... I am knew here and love it for the motivational/accountability it provides. Plus everyone is so helpful and there is just a wealth of knowledge concerning Callanetics...and the before and after pics are great!

[Sandrahanna]

Originally Posted by Sydneyemma

Hi Sandra,

I seem to be pulling up rather than pulling in. My thighs still haven't gone down that much and trousers still don't feel that loose, yet my bum does look smaller. How can I pull in?

Thanks

Em

Please don't worry about this. It does all come together sometimes quickly, like overnight, other times it can take a few more sessions.

When you do the hip and behind exercise (traditional) check that you are only moving the knee back and not using the upper part of your behind. Keep your waist and upper buttocks totally relaxed and melting down. However, don't let our waist sag down on the underside.

When you do the straight leg really, really, really, focus on stretching that leg right out and try taking it back a little more than you think you can. Feel that someone has grabbed the heel and trying to yank the leg out of the hip socket while at the same time you are stretching your spine and lengthening through the crown. Think of the golden thread coming out of the crown of the head and it's being tugged over. Keep your shoulder over elbow and ear of shoulder.

Stretching right out through the counterpulls is what accelerates the pull in. When you stretch out in these two exercises focus on feeling the stretch right over the hips.

Also, the waist exercise is excellent for pulling in the hips. Again stretching right out through the crown of head is the key.

Also, the more you stretch out the more intense the workout. YOu may even feel the muscles through the leg start to quiver. This is good So try to aim for that quiver

"without the quiver the muscle will wither" One of my students came out with this one class when I was encouraging the class to "go for the quiver".

[LoriMarie]

Originally Posted by Sandrahanna

Hi, I wondered where you'd disappeared to; hope you are feeling better

I see this a lot in the studio. Women seem to be stronger on the left side, myself included, my butt is definitely higher and more rounded than the right side. I try to do extra pulses on my right side to keep the difference less noticeable. Not that anyone has ever said anything to me but I can see the difference when in bikinis or underwear. The left side of my face also is stronger and more toned.


Great to hear that you're mastering Callanetics. Are you finding it easier in the sense you don't have to put so much effort and energy in to it?

Today when I was doing one of the exercises by the time I got to the Right side I was so fatiqued that I did not do as many or as well as I did the Left side. Do you think alternating which side you start with each day would make a difference in "evening out" the strength of each side. Or am I just crazy......

Just the ramblings of my underachieving brain...

[Swifty1014]

Today was my first day at Callanetics. I did 10/10. I did struggle getting through all the reps on some of them like I have read on here I would. I was a little shaking in the legs afterwards. But, I was sooooo relaxed after it. I was ready for a nap. It was nice- I have been so stressed out. I enjoyed it and look forward to doing it more and becoming stronger.

Goal for this month would be 10-14 hours.

[Sandrahanna]

Originally Posted by Sydneyemma

Thanks Kelley,

It gets disheartening when things are tighter! I do watch what I eat and power walk for about hour and a half a day as well as doing 40 mins at least Callen. I am worried that maybe if I am not doing them right I am bulking up!
When you noticed a difference was it big? Or quite gradual? I try to engage the pf and stretch out as much as I can. Soemetimes I really feel it in the muscles but other times I don't.....so I worry I am not in the right position.

Thanks

Em

No Em you won't bulk up. YOu are expressing concerns that I hear in the studio every week. Fortunately, I have other students who can chip in a say "don't worry, most of us have been through this stage.

Just remember not to actively contract your buttocks when you do the hip and behind. It may feel contracted when you touch your behind but it's the position that is isolating the muscle group to train. Just think relax, let go and melt without collapsing inwards.

[Sandrahanna]

Originally Posted by Jennifer

I'd like to start Callanetics, but have no idea where to begin. What DVD would be best for a newbie - I need the "explain it to me like I'm a 5 year old" one. Maybe Evolution? I've lost 150 lbs and have basically no awareness of my body because of all the changes that come with losing that much weight. And I'm extremely saggy and baggy - my skin looks like a shar pei!

Just reading about engaging your pelvic floor, curling your pubic bone, pulsing, and not collapsing your hips makes me Help!

thanks!

Don't concern yourself with anything at this stage. Just start the program and things will become clearer after a while. Callanetics exercises bring great results even when not performed 100% correctly. Once you start the program and as you strengthen you will then be ready to take on more info and intensify.

The most important thing in the beginning is to ensure that you don't experience any pain that is sharp, jolting, makes you wince or just doesn't feel right. You can always post your concerns and queries and we all will help you on your path.

Welcome to the Magic that is CAllanetics;and this brings me to ask "where in the world is our fabulous Twyla?"

[Sandrahanna]

Originally Posted by vfCookie

First off, just let me say "I NEED YOUR AVATAR!!!" I have never seen anything more perfectly me in my life!!!

Secondly...you totally rock!

Thirdly... ok, I've only lost 50+ and have 30 to go, but I have become the biggest clutz in the world. I fall and run into stuff all time! I have reasoned that after years of weighing so much more, that to now weigh less takes some adjustment. It takes a certain amount of force to move a body forward. When that body is lighter, if you use the same force it will topple over! (this is why baseball players warm up with weights on their bats... same force on a lighter bat knocks the ball further.)

I have been dying to share that theory. Thanks for listening.

Happy Holidays!!!

Hey big congrats on your weight loss and thanks for posting this info, it makes total sense. Something I never, ever thought of.

[Danipower714]

Originally Posted by Sandrahanna

Also, the more you stretch out the more intense the workout. YOu may even feel the muscles through the leg start to quiver. This is good So try to aim for that quiver

"without the quiver the muscle will wither" One of my students came out with this one class when I was encouraging the class to "go for the quiver".

My legs definitely quiver, especially in the hips and behind exercises, so this is good to know! Thanks Sandra!

Where's Twyla been lately? Miss her posts.

Just completed an hour of 10 in 10. My DVD finally arrived so I am going to do Cardiocallanetics for the first time tomorrow.

[Sandrahanna]

Originally Posted by LoriMarie

Today when I was doing one of the exercises by the time I got to the Right side I was so fatiqued that I did not do as many or as well as I did the Left side. Do you think alternating which side you start with each day would make a difference in "evening out" the strength of each side. Or am I just crazy......

Just the ramblings of my underachieving brain...

When I first started CAllanetics, which was with the book, and when doing the hip and behind exercises, I used to do 20-30 reps one side then switch to the other side for the very same reason.

However, you can do what you suggested also. Maybe, reduce your reps on the first side and take more breathers until you become stronger. This actually may be the best way while working with the DVD. So, if you think you can do 40-50 reps before tiring do this and then take a break until the set up for the second side. Make sense?

[Sandrahanna]

Originally Posted by Swifty1014

Today was my first day at Callanetics. I did 10/10. I did struggle getting through all the reps on some of them like I have read on here I would. I was a little shaking in the legs afterwards. But, I was sooooo relaxed after it. I was ready for a nap. It was nice- I have been so stressed out. I enjoyed it and look forward to doing it more and becoming stronger.

Goal for this month would be 10-14 hours.

Good job and glad that you enjoyed the workout. Try to make your next session within the next 3 days.

Happy Pulsing

[Sandrahanna]

Originally Posted by Danipower714

My legs definitely quiver, especially in the hips and behind exercises, so this is good to know! Thanks Sandra!

Where's Twyla been lately? Miss her posts.

Just completed an hour of 10 in 10. My DVD finally arrived so I am going to do Cardiocallanetics for the first time tomorrow.

The quivering is great isn't it? I love it. Always stop though if your leg starts to bounce like a crazy being

Let's all shout out loudly "Twyla, we miss you...come baaaaaack"

And Noreen also has gone quiet. Xmas shopping maybe?

[CherryBlast]

Originally Posted by Sandrahanna

The quivering is great isn't it? I love it. Always stop though if your leg starts to bounce like a crazy being

Let's all shout out loudly "Twyla, we miss you...come baaaaaack"

And Noreen also has gone quiet. Xmas shopping maybe?

Nope, just a very busy bee! Lots of things to get done in the next few weeks

[Valcan]

Hi,

I did an hour of CC on Saturday and Sunday and then today I did the 10 in 10 for the first time. I did not like the 10 in 10 at all. There was too much equipment involved - barre, chair. I tried to use other pieces of furniture but nothing felt right. CC seemed so much easier and less complicated than 10 in 10. I am going back to CC and I think I will order CE and try that instead of 10 in 10. Does CE require furniture - If so, what is needed? I would like to know before I order it.

On the positive side, I noticed a big difference in my posture today. I seem to be so much straighter.

Val

[willBfit]

Did my 2 Quick Callanetics tapes for the lower body yesterday. Although, I do sneak some of the "other" 10 in 10 exercises in my day. Except for the dreaded one where you have to stretch out to the side. I wonder why I hate that one so much? When I know that it will whittle my waist....

[willBfit]

Valcan, the only thing I remember using in Evolution is something to hold onto doing the standing leg exercises. A chair would be all that is needed. Right ladies?

[Sydneyemma]

Originally Posted by kelley17

I think it was gradual at first and then before I knew it I went from very tight 12s (in late July) to fitting into my 8s! As for the exercises, I believe Callanetics grows with you instead of you growing out of it like most exercise tapes. As you get stronger, your form gets better and you hit the muscles differently. It seems to me about every 10-15 hours I do the workout at it wipes me out. I love it!

Thanks Kelley I will keep going and hopefully I will see bigger results soon. It just makes you worry as you feel you should be getting smaller, but then clothes are tighter!

By next week I will be on 3 months, but I know that at times, and even now, my form is far from perfect so I guess it will take a bit longer due to that as well!
The strange thing is that when I look at my bum in some clothes it does look like it has gone down so much.....which is why it is confusing when your thighs and hips seem to have grown!

[Starduster]

Originally Posted by Sandrahanna

Never do Callanetics where it feels easy. If an exercise becomes easy then you need to either check that you're in your best position or intensify.
If you need to know ways to intensify we can help you.

Sandra,
Genetically, I have incredibly strong legs/thighs - always have, except now they are covered by fat lol. Last month I did about 2 wks straight of Lotte Berk and now with Callan 10in10, I can do plies without support or quivering and need to add extra reps to quiver. I also find pelvic rotations do not burn/quiver until the 10th one. Tho I do find the hip/behind exercise challenging and need a break at 50. I've checked my tuck and it's good. Do you have any suggestions? Btw, I have ordered 'Beginning C' also.

[Sandrahanna]

Originally Posted by Valcan

Hi,

I did an hour of CC on Saturday and Sunday and then today I did the 10 in 10 for the first time. I did not like the 10 in 10 at all. There was too much equipment involved - barre, chair. I tried to use other pieces of furniture but nothing felt right. CC seemed so much easier and less complicated than 10 in 10. I am going back to CC and I think I will order CE and try that instead of 10 in 10. Does CE require furniture - If so, what is needed? I would like to know before I order it.

On the positive side, I noticed a big difference in my posture today. I seem to be so much straighter.

Val

No furniture is needed for Evolution - just maybe a bench or chair to help with balance in the beginning.

When I did 10/10 at home I used the kitchen bench as my barre. It was the perfect height for me. Anything that is stable will do. Once you've worked with Evolution and Cardio you may start to see how you can modify the exercises in 10/10 so that you don't have to use a barre. Especially for the hip and behind exercise. You don't need a barre to hold on to as you will see in Evolution.

[Sydneyemma]

Originally Posted by Sandrahanna

Please don't worry about this. It does all come together sometimes quickly, like overnight, other times it can take a few more sessions.

When you do the hip and behind exercise (traditional) check that you are only moving the knee back and not using the upper part of your behind. Keep your waist and upper buttocks totally relaxed and melting down. However, don't let our waist sag down on the underside.

When you do the straight leg really, really, really, focus on stretching that leg right out and try taking it back a little more than you think you can. Feel that someone has grabbed the heel and trying to yank the leg out of the hip socket while at the same time you are stretching your spine and lengthening through the crown. Think of the golden thread coming out of the crown of the head and it's being tugged over. Keep your shoulder over elbow and ear of shoulder.

Stretching right out through the counterpulls is what accelerates the pull in. When you stretch out in these two exercises focus on feeling the stretch right over the hips.

Also, the waist exercise is excellent for pulling in the hips. Again stretching right out through the crown of head is the key.

Also, the more you stretch out the more intense the workout. YOu may even feel the muscles through the leg start to quiver. This is good So try to aim for that quiver

"without the quiver the muscle will wither" One of my students came out with this one class when I was encouraging the class to "go for the quiver".

Thanks so much Sandra, I feel such a fool having to ask questions all the time! I am trying to stretch out even more when I do the excercises. I really do enjoy them and it is the first excercise (apart from walking) that I acutally look forward to!

I think sometimes I am too tense as well. Although I try to relax. I sometimes feel as well at first the muscles working and then it kind of stops! Maybe I have moved out of postion?

Em

[Sandrahanna]

Originally Posted by Starduster

Sandra,
Genetically, I have incredibly strong legs/thighs - always have, except now they are covered by fat lol. Last month I did about 2 wks straight of Lotte Berk and now with Callan 10in10, I can do plies without support or quivering and need to add extra reps to quiver. I also find pelvic rotations do not burn/quiver until the 10th one. Tho I do find the hip/behind exercise challenging and need a break at 50. I've checked my tuck and it's good. Do you have any suggestions? Btw, I have ordered 'Beginning C' also.

For the legs make sure you come right up on your toes and keep your heels up high as you move up and down.

Slow your movements down and try to move up and down using the pelvic floor muscles. Before you rise/float up engage the pelvic floor and use that force to move you upwards. You feel this more in your quads, back of legs and base of behind. Remember to allow the crown of your head to lengthen upwards as you move up and down. Stay stretched out of the hips/pelvis with PF as tight as possible.

Also, for the plies, when you go down to knee level hold for a count of 5-10 and focus again on lengthening top of head upwards. Then slooooowly rise up. Increase your reps to 15-20. I always get my students to do 15 plies in a class.

For the rotations. Create a wider rotation and when you curl to the front, once again, stretch up high without dragging the pelvis up with the stretch. Remember, your aim is to stretch out of the pelvic floor not let it rise up with the stretch through the spine.

Also, when you curl to the front start adding pulses. So, you curl to the front then tighten the PF deeper and then either pulse your pubic bone up and in towards the navel or pulse the pelvic floor. Again, the pulsing of the pelvic floor starts at the base of the behind so it goes like this:

"Pulse the muscles between the sit bones deeper and closer together"

Rotate slowly and with absolute control focusing on lengthening through knees and crown of head. Feel energy flowing through the knees and crown as you curl. This intensifies it big time. AND breathe deeply and relax and let go. Also, do 20 each side of rotations. If you can stand it

Hope that gives you something to work with for now.