February 2009 Callanetics Challenge

[Sydneyemma]

Originally Posted by planetbenjamin

There's a really important concept in the new CallaneticsEvolution DVD called "Counter Pulls". I have found that this is one of the most important concepts when trying to relieve back pain. Basically you have to think of each ends of the body pulling away from each other. So, for example, when you are doing the hip and behind exercise with your leg straight out to the side you need to feel your foot and hip pulling away from each other. Does that make sense? Picture your leg as a rubber band. Your hip is one end of the rubber band and your foot is the other. Now imagine that someone is stretching the rubber band by pulling on each end. This creates the tension needed for the counter pull. But it doesn't stop there. You also need to feel a counter pull between the crown of your head and the pelvic floor (or base of the spine). Feel them also pulling away from each other. This will stop you slumping and putting pressure on the lower back. Also pay special attention to the lower back. When you curl up your pelvis you are aiming to have the lower back in a neutral (flat) position. So it shouldn't be arched and shouldn't be curled under too much.

Sandra, the teacher in the new CallaneticsEvolution DVD, will give you loads more advice when she pops back later.

Hi there,

Is till struggle with the concept of the counterpull.....can you offer any more advise or explain a bit more?

Thanks

Em

[planetbenjamin]

Originally Posted by Sydneyemma

Hi there,

Is till struggle with the concept of the counterpull.....can you offer any more advise or explain a bit more?

Thanks

Em

Hmmm..let me see. Remember when you were a kid and you were standing in between two friends. One friend took hold of one of your arms and the other friend took hold of the other arm. Now they would both pull your arms in opposite directions as if they were going to tear you in half. In fact, try it now. Put your arms out to the side at shoulder level. Now imagine you are being pulled by your arms in opposite directions. Pull harder. Really reach to the opposite sides of the room. That's a counterpull, one end pulling away from the other.

So when you are doing Callanetics try to remember that feeling. But not just in the arms, in your entire body. So if you are doing, for example, the Hip and Behind exercise with a straight leg you should feel your foot (one end of your leg) pulling away from your hip (the other end of your leg). You should feel the leg really lengthening away from you. Now think of your other body parts while in that position. Are there other parts of the body that could be pulling away from each other and lengthening out? If you have your arm raised (as in CallaneticsEvolution) then your hand would be pulling away from your shoulder. You would be trying to touch the wall on the other side of the room (while still keeping your shoulder relaxed though).

In fact if you are doing it the CallaneticsEvolution way you could extend the counterpull from the foot right up to the hand. Your hand is reaching to one side of the room and your foot is reaching to the other. Just like in the playground when the kids are pulling you in opposite directions. Are you getting this or am I waffling too much??

But wait! It doesn't stop there. Stand up and put one hand on the crown of your head and your other hand on your tail bone. Those are two more opposite ends that can pull away from each other. The more you learn about your body the more you will realize that it is actually the crown of the head pulling away from the pelvic floor. I like to think of a helium balloon attached to the crown of my head and a heavy weight attached to my tail bone. Try to really imagine how that would feel. It would certainly make you stand up tall like a ballet dancer. Try to get that feeling when doing all the Callanetics exercises.

Although I say 'pulling' away from each other the correct term is actually 'lengthening'. I just feel that 'pulling' away is easier to understand to begin with.

For every single exercise you need to think long and lean. Stretch all your body parts away from each other. Really listen to what Callan and Sandra are saying in the DVDs. It starts from the warm up. In the very first warm-up in 10/10 (number 1) listen carefully to what Callan is saying. She talks about stretching your whole body up as high as you can. Listen to what she says about holding onto the fingers as it helps you stretch your torso up even more. Take a look at her hands when they are in the air and notice that she is pulling up on her fingers. Try it, it really helps. By doing that she is creating a counterpull through her whole body. Her feet are fixed to the floor and her whole body is reaching upwards away from her feet.

In the Concepts chapter on CallaneticsEvolution there are certain very specific counterpulls listed. Those are the true counterpulls that you are actually using. However, to begin with I like to think of everything as being a counterpull as it's easier to understand the stretching and lengthening feeling that way.

Just keep thinking that you want long and lean muscles. You can't be long and lean if you are slumping and floppy. When using counterpulls you will create a certain amount of tension in your body parts but it's good tension. When you first start experimenting you will probably be way too tense. Don't worry about that too much as you will slowly learn to relax whilst still maintaining your counterpulls. Always think tall like a ballet dancer.

Oh geeze I've written half a book here! Does that make anymore sense??

[planetbenjamin]

10/10 done today!

[SpaceCowgirl]

PlanetBenjamin - thanks for explaining counterpulls. It makes a lot more sense!

Just completed 10th hour out of 12 for the month!

[mary761]

Thanks PlanetBenjamin! That helped me a lot too.

Completed AM/PM Wed. and 10/10 today. I think that makes me 10/12 for February.

[Steadfast]

I thought you did a fine job explaining, PB! I am working on those counterpulls!

My 10/10 came today but it was just as I was finishing the Intermediate Fluidity workout. I did sit and watch it through and took notes so I can do some of it as I watch TV, etc sometimes. The first time I do it I need to watch her, again, though. I thought she looked a lot OLDER that her age! She seemed sort of emanciated looking, also, to me. She was thin & strong, though, and very flexible! I want to be a little more muscular than that so I may need to continue some UB weights! I liked, it, though! Or I think I will when I actually do it. Super & Evolution are on their way, too! I better get working!!

[mina_h]

8/12

[leight]

Completed 8 sessions (Super C, 10/10, Evolution and Quick Hip/Behind). 5 left to go!

[enjoy]

Originally Posted by Steadfast

I thought you did a fine job explaining, PB! I am working on those counterpulls!

My 10/10 came today but it was just as I was finishing the Intermediate Fluidity workout. I did sit and watch it through and took notes so I can do some of it as I watch TV, etc sometimes. The first time I do it I need to watch her, again, though. I thought she looked a lot OLDER that her age! She seemed sort of emanciated looking, also, to me. She was thin & strong, though, and very flexible! I want to be a little more muscular than that so I may need to continue some UB weights! I liked, it, though! Or I think I will when I actually do it. Super & Evolution are on their way, too! I better get working!!

Hi, I was just wondering about fluidity, is it as good as the informercial?

[MaggieG]

another 2 hour(s) of 10/10 done!
February Hour 10/15


Argghh...running out of time to meet my challenge. this past week i noticed the hip, behind, and pelvic rotations were easier to do

[WATCH-ME-SHRINK]

Originally Posted by mina_h

8/12

[COLOR="Purple"]Madeline Grace.
What a BEAUTIFUL name.
[/COLOR]

[Romy@callan]

Hi Ben !

Great post about the counter pulls !!!

[Romy@callan]

1 hour of 10/10 done - 4th out of 12.
Had surprise visitors for the last 10 days and they completly through my workout plan
But now back to normal routine

Have a great weekend everyone !

[Steadfast]

Enjoy, I like the Fluidity workouts and they are tough, also. They are a great deal like the Lotte Burke Method & Callanetics, though. She does a very similar leg & ab workout. It is basically a "dancers" workout using the Fluidity Barre. It has strengthening and stretching the same, etc. It also has a lot of Physique 57 moves, I think, like the "backward pushup" (the one where you use your weight over your arms to work your Triceps). I like the Fluidity and you do get a good workout but if you decide to get it look on Ebay or Craigslist, first. I bought mine right in the city I live for 150.00 and it was like new. The intermediate and advanced workouts were not even opened). Advanced still isn't. We just drove over and picked it up..no waiting on shipping (or paying for it). The lady said she had a chronic wrist injury and right after buying it she realized she just couldn't use it.

You can google the bar and see video clips of it being used. I read many reviews that said it was too heavy to be put up after a workout but it is 55# and I put mine up. I use it in my LR in front of the TV so I always put it up when I am done. I don't think it is that bad at all to put up! (& I AM 53!!) I really like the thing and my 16 yr old son, does, too, because he is always on it! Oh...my daughter has had it for years and when I got ready to buy one she didn't want to sell hers, either!!

[sreichfeld]

i have been lazy a bit in the last week but today managed to do an hour of Evolution. will try to catch up a bit and planning a Super C tomorrow.

[enjoy]

Wow, the fluidity really sounds like something I will like to own. I will definitely look into it.
Thanks for the detailed reply steadfast!!!!

[sreichfeld]

1 hour of Super C completed. Today it was really hard. I had a 40 mins run outside in the afternoon. it was -2 Celsius when I completed it. I thought that my nose has frozen the streches felt wonderful

[Steadfast]

Oh, how I miss running AND it's effects! I have an Orhto appt on March 2. I can't wait to get my knee fixed up.

Enjoy, you are welcome. Two more people contacted me with Fluidity Barres to sell here in NC! I am sure you can find a used one! They are real sturdy so it would probably be in good shape!

[laurakitty]

1 hr. of 10/10- it felt so nice after doing SuperC the last few times. I'm still so behind on my challenge for the month but I've been doing other exercises the last few days so I'm not really that bothered.

[leight]

Did 1 hour of 10/10 = 10 hours of Callanetics (10/10, SuperC and Evolution) completed in Feb. 4 left to go to complete 14 hour goal.

[sagj]

Another hour of Evo down. I've been sick and haven't practiced for a while. I think my PF has forgotten how to contract Oh well, it just needs a reminder

[Mademoiselle23]

I have been so busy with my sister being in town and everything that I got so lazy to do my workouts! I'm doing my 6th hour today!

Thank you so much Twyla and PlanetBenjamin for answering my questions! You were very informative! I guess the girl was just being catty and didn't want to see me progress! So thanks a ton for clearing that up for me!

[Sandrahanna]

[QUOTE=planetbenjamin;11598860]Hmmm..let me see. Remember when you were a kid and you were standing in between two friends. One friend took hold of one of your arms and the other friend took hold of the other arm. Now they would both pull your arms in opposite directions as if they were going to tear you in half. In fact, try it now. Put your arms out to the side at shoulder level. Now imagine you are being pulled by your arms in opposite directions. Pull harder. Really reach to the opposite sides of the room. That's a counterpull, one end pulling away from the other.

So when you are doing Callanetics try to remember that feeling. But not just in the arms, in your entire body. So if you are doing, for example, the Hip and Behind exercise with a straight leg you should feel your foot (one end of your leg) pulling away from your hip (the other end of your leg). You should feel the leg really lengthening away from you. Now think of your other body parts while in that position. Are there other parts of the body that could be pulling away from each other and lengthening out? If you have your arm raised (as in CallaneticsEvolution) then your hand would be pulling away from your shoulder. You would be trying to touch the wall on the other side of the room (while still keeping your shoulder relaxed though).

In fact if you are doing it the CallaneticsEvolution way you could extend the counterpull from the foot right up to the hand. Your hand is reaching to one side of the room and your foot is reaching to the other. Just like in the playground when the kids are pulling you in opposite directions. Are you getting this or am I waffling too much??

But wait! It doesn't stop there. Stand up and put one hand on the crown of your head and your other hand on your tail bone. Those are two more opposite ends that can pull away from each other. The more you learn about your body the more you will realize that it is actually the crown of the head pulling away from the pelvic floor. I like to think of a helium balloon attached to the crown of my head and a heavy weight attached to my tail bone. Try to really imagine how that would feel. It would certainly make you stand up tall like a ballet dancer. Try to get that feeling when doing all the Callanetics exercises.

Although I say 'pulling' away from each other the correct term is actually 'lengthening'. I just feel that 'pulling' away is easier to understand to begin with.

For every single exercise you need to think long and lean. Stretch all your body parts away from each other. Really listen to what Callan and Sandra are saying in the DVDs. It starts from the warm up. In the very first warm-up in 10/10 (number 1) listen carefully to what Callan is saying. She talks about stretching your whole body up as high as you can. Listen to what she says about holding onto the fingers as it helps you stretch your torso up even more. Take a look at her hands when they are in the air and notice that she is pulling up on her fingers. Try it, it really helps. By doing that she is creating a counterpull through her whole body. Her feet are fixed to the floor and her whole body is reaching upwards away from her feet.

In the Concepts chapter on CallaneticsEvolution there are certain very specific counterpulls listed. Those are the true counterpulls that you are actually using. However, to begin with I like to think of everything as being a counterpull as it's easier to understand the stretching and lengthening feeling that way.

Just keep thinking that you want long and lean muscles. You can't be long and lean if you are slumping and floppy. When using counterpulls you will create a certain amount of tension in your body parts but it's good tension. When you first start experimenting you will probably be way too tense. Don't worry about that too much as you will slowly learn to relax whilst still maintaining your counterpulls. Always think tall like a ballet dancer.

Oh geeze I've written half a book here! Does that make anymore sense??:confused

LOVE IT LOVE IT LOVE IT


It would be great Ben if you could create a link to your pic with the balloon and weight.

When I'm working out I like to think of gentle, soft, flowing energy through my body out of the pelvis/pelvic floor in all directions.

When you understand and apply this concept everything starts to feel different and effortless. For instance, if you're doing kneeling hip and behind, using a barre for support, you will discover that you aren't collapsing on the barre or using your hands to help. You're hands will, in fact, be only resting very gently on the barre, almost hovering with your shoulders dripping down to the floor and the crown of your head floating upwards to the ceiling.

[CarlynB]

I ended up having to take another rest day on Friday. I did my 9th hour for Feb. tonight.

I'm really feeling stronger, but I know I still have a long way to go.

[MaggieG]

Originally Posted by CarlynB

I ended up having to take another rest day on Friday. I did my 9th hour for Feb. tonight.

I'm really feeling stronger, but I know I still have a long way to go.

Hello Carlyn,
are you still ill from the stomach virus? Hope you feel better

[MaggieG]

Sandra or anybody else that can answer this ....
-this might be a silly question but i gotta ask it. It appears my belly button is higher than it used to be. Is that possible or is it just a figment of my imagination?

now I really wish i'd taken pictures of my stomach before i started 10/10

[mina_h]

Originally Posted by WATCH-ME-SHRINK

[COLOR="Purple"]Madeline Grace.
What a BEAUTIFUL name.
[/COLOR]

thank you it was my great grandmothers name. 9/12 yay!

[Rawbee]

9/12 done.

Thanks for the photos Twyla. Quite encouraging. I'm wondering how long it is before you start to see real change. I've been doing Callanetics fairly faithfully since December but didn't track how many 10 in 10 each month. February is the first month I've taken part in the challenge. I bought Evolution and Super C, but haven't viewed them yet.

Also, I've been doing weights for 4 years now. I've liked my arms, but my legs weren't improving. I'm about 5'4. I'm a "normal" weight, but I don't know what it is because I don't use the scale. The doctor each year just says, oh, that's good, I don't know why you don't want to know. (It messes with my head to know.) But, anyway, I'm 41 almost 42 and want to develop a toned body without the killing myself I've done in the past. I'd like to do Callanetics, cardio (I try to do 4-5 days at the gym on the treadmill walking inclines) and some upper body weights. So, all this to ask Twyla what arm weights do you do? I see you say you do weights 2 times a week. I could live with that. How long does each session take?

Thanks everyone. The support with the posts is wonderful!

[Sydneyemma]

Originally Posted by planetbenjamin

Hmmm..let me see. Remember when you were a kid and you were standing in between two friends. One friend took hold of one of your arms and the other friend took hold of the other arm. Now they would both pull your arms in opposite directions as if they were going to tear you in half. In fact, try it now. Put your arms out to the side at shoulder level. Now imagine you are being pulled by your arms in opposite directions. Pull harder. Really reach to the opposite sides of the room. That's a counterpull, one end pulling away from the other.

So when you are doing Callanetics try to remember that feeling. But not just in the arms, in your entire body. So if you are doing, for example, the Hip and Behind exercise with a straight leg you should feel your foot (one end of your leg) pulling away from your hip (the other end of your leg). You should feel the leg really lengthening away from you. Now think of your other body parts while in that position. Are there other parts of the body that could be pulling away from each other and lengthening out? If you have your arm raised (as in CallaneticsEvolution) then your hand would be pulling away from your shoulder. You would be trying to touch the wall on the other side of the room (while still keeping your shoulder relaxed though).

In fact if you are doing it the CallaneticsEvolution way you could extend the counterpull from the foot right up to the hand. Your hand is reaching to one side of the room and your foot is reaching to the other. Just like in the playground when the kids are pulling you in opposite directions. Are you getting this or am I waffling too much??

But wait! It doesn't stop there. Stand up and put one hand on the crown of your head and your other hand on your tail bone. Those are two more opposite ends that can pull away from each other. The more you learn about your body the more you will realize that it is actually the crown of the head pulling away from the pelvic floor. I like to think of a helium balloon attached to the crown of my head and a heavy weight attached to my tail bone. Try to really imagine how that would feel. It would certainly make you stand up tall like a ballet dancer. Try to get that feeling when doing all the Callanetics exercises.

Although I say 'pulling' away from each other the correct term is actually 'lengthening'. I just feel that 'pulling' away is easier to understand to begin with.

For every single exercise you need to think long and lean. Stretch all your body parts away from each other. Really listen to what Callan and Sandra are saying in the DVDs. It starts from the warm up. In the very first warm-up in 10/10 (number 1) listen carefully to what Callan is saying. She talks about stretching your whole body up as high as you can. Listen to what she says about holding onto the fingers as it helps you stretch your torso up even more. Take a look at her hands when they are in the air and notice that she is pulling up on her fingers. Try it, it really helps. By doing that she is creating a counterpull through her whole body. Her feet are fixed to the floor and her whole body is reaching upwards away from her feet.

In the Concepts chapter on CallaneticsEvolution there are certain very specific counterpulls listed. Those are the true counterpulls that you are actually using. However, to begin with I like to think of everything as being a counterpull as it's easier to understand the stretching and lengthening feeling that way.

Just keep thinking that you want long and lean muscles. You can't be long and lean if you are slumping and floppy. When using counterpulls you will create a certain amount of tension in your body parts but it's good tension. When you first start experimenting you will probably be way too tense. Don't worry about that too much as you will slowly learn to relax whilst still maintaining your counterpulls. Always think tall like a ballet dancer.

Oh geeze I've written half a book here! Does that make anymore sense??

No it is good to have lots written. Thanks for taking the trouble. I tried what you said and could feel it more. Also I know this may sound stupid when you pulse the muscles should that be just moving your leg up and down or side. Or should aI be squeezing the muscles inside!????!?!

[WATCH-ME-SHRINK]

Rawbee,

I think your plan sounds very realistic. Congratulations for taking charge and committing yourself to your goals.

As for the arms, everyone will start out at different levels. You want to be able to do 3 sets of 12-15 reps with challenge. If you can do more than 15 reps in a set, you're using too light weights. So start by figuring out which weight you need to work with, and you'll need to invest in at least a couple different pairs of dumbbells, one slightly heavier, because some muscles are stronger than others and you want to challenge yourself.

I began with 3, 5 and 8 lb dumbbells. As I got stronger, I moved up.

One very good DVD to begin with, if you're interested in that, is Kathy Smith's Lift Weights to Lose Weight. It's only 20 mins of upper body weights (also offers LB and abs in two other segments), and you'll get to see how the exercises are done and perfect your form.

Also, here is a link to show you all the muscle groups and how each exercise is done by way of video illustration as well as a written definition of the muscle group and how it is taxed most effectively.*

Exercise & Muscle Directory

For instance, you click on "Biceps Brachii," then scroll a bit down and under "Movement," you click on one of those options, and it shows you video how-to's to work that particular muscle, what's good, what's not, highlights the muscle in the arm in a diagram, etc. It's a wealth of information on this site.

Hope this info helps. Start small, commit to twice a week, add weight when you're ready. Keep the movements slow and controlled for maximized results.

Best of luck to you.