July Callanetics Challenge

[CarlynB]

Thanks for your encouragement WarriorWithin.

[Sandrahanna]

Originally Posted by WarriorWithin

Planned for July:
13 callanetics sessions (3 a week) alternating with my 3.4km walks and Batto-do (exercises for Japanese swordsmanship)

Logging 1 of 13 callanetics 10/10 for today.

Hi, just noticed you're in Sydney If you're ever visiting the Gold Coast and want to join in a class let me know

[Qzzznne]

Originally Posted by Sandrahanna

Hi, just noticed you're in Sydney If you're ever visiting the Gold Coast and want to join in a class let me know

How about a world tour. I'd buy a ticket!

[SarahC]

Hi all,

So glad to see so many Callanetics fans! I am a qualified Callanetics teacher and am running classes in London. Why not join me for classes and post up your progess?

For more info check out my website Callanetics London or find me on facebook, Callanetics London.

Really looking forward to getting involved with this message board!

Sarahxxx

[MINIMENCI]

Hi all,

I've completed my 4th hour of 10/10 for the month, took Sunday off. I feel great, I do see some changes, behind a little higher and rounder, my belly is still far out there but seems to be getting higher and a little tighter. I guess it's a little stretched out, had 2 kids in 2 years, plus a c-section. Does anyone have success stories of getting a flat tummy after c-section/childbirth? I nursed for 2 years in the hopes it would help flatten it, but I still measure an embarrassing 86 cm in the waist. I guess I should have started exercising sooner. I'm not going to see my husband for 2 months, so hoping to surprise him with my new and improved figure! Thank you all for the support and encouraging success stories.
Good luck to you all!

[Shimmer]

I'm starting back with Callanetics (10/10), alternating it with 30 Day Shred (my arthritic knees can't take the Shred every day).

I have a question about the exercise where she puts her foot on the bar, leans forward does a 50-count. What exactly are we counting? When I do it, I've been kind of reaching forward as if I'm trying to touch my foot (have a ways to go:blush. But when the student demonstrates on the end table, it looks like she's just pulsing her leg up and down.

I'm looking forward to the benefits everybody talks about!!

[Auntie Em]

Shimmer, I count the tiny pulses/stretches coming up out of my lower back and pelvis. Sometimes I feel the pulses stretching the backs of my legs or the insides of the legs.

I have found I release more tensions and can stretch farther by letting go of my head and shoulders and rounding my shoulder blades higher and to the outside, rather than trying to stretch the arms, fingers, or shoulders towards the toes. I think forward and coming up out of the pelvis, and rounding, and include the idea that my fingers might rest on the floor beyond my toes, at some point. I don't pull myself using my arms, hands or fingers. I've found that counterproductive.

In the videos I've seen, it does look as though the pulses are up and down, but they are really a tiny stretch and controlled release.

Perhaps one of the Callanetics teachers can post a better explanation.

I've been doing Callanetics perhaps 29 days out of 30 for the last several months. I take little rests, sometimes longer ones, during my routine. I do part of my routine early in the day and save a few stretches for evening. I either walk or garden a few days each week, and sometimes do many of the exercises in Angela Lansbury's "Positive Moves" video, which I quite like, as well.

I review the "10 in 10" video or the "AM/PM" video I have to check on the way I do the exercises or to develop an idea for the way I approach Callanetics.

I've been reading a bit about the counter-pulls, and find this grand. To extend the stretches beyond the body in the directional lines is a wonderful experience. I took some Laban training when I was young, and studied Alexander technique for years. The counter pulls are a delightful inclusion in Callanetics.

[Hoppinn]

I am a bit behind but I have a goal in mind and have every expectation to make it!

Callanetics, 10 Years Younger in 10 Hours!
I completed 1 hour!
2009: 23 hours
2010: 77 hours
July goal: 14 hours
1 out of 14 completed!

[tempted_by_food]

Logging in hour 5 of evolution.

[Sandrahanna]

Originally Posted by SarahC

Hi all,

So glad to see so many Callanetics fans! I am a qualified Callanetics teacher and am running classes in London. Why not join me for classes and post up your progess?

For more info check out my website Callanetics London or find me on facebook, Callanetics London.

Really looking forward to getting involved with this message board!

Sarahxxx

Welcome Sarah,

You'll find these challenges very inspiring and meet some wonderful Callanetics devotees. We'll really appreciate your experience, tips and any advice

[Sandrahanna]

Originally Posted by Qzzznne

How about a world tour. I'd buy a ticket!

Oh, I'd love to participate in a Callanetics world wide tour - how awesome that would be bringing Callanetics back out from the shadows. Imagine having Callan Pinckney on board with this??? Ahhh, off to day dream

[Sandrahanna]

Originally Posted by MINIMENCI

Hi all,

I've completed my 4th hour of 10/10 for the month, took Sunday off. I feel great, I do see some changes, behind a little higher and rounder, my belly is still far out there but seems to be getting higher and a little tighter. I guess it's a little stretched out, had 2 kids in 2 years, plus a c-section. Does anyone have success stories of getting a flat tummy after c-section/childbirth? I nursed for 2 years in the hopes it would help flatten it, but I still measure an embarrassing 86 cm in the waist. I guess I should have started exercising sooner. I'm not going to see my husband for 2 months, so hoping to surprise him with my new and improved figure! Thank you all for the support and encouraging success stories.
Good luck to you all!

Congrats on your results and enjoy knowing that they will continue

I had two C sections and started Callanetics after my second. I really started to notice my lower abs pulling in quickly once I started incorporating my pelvic floor muscles in to the work out.

Another thing, check to see if you have a sway back. If you do this will push your organs outwards creating a protruding belly. As your sway back reduces (pelvic curls do a great job here) you'll notice your abs pulling in. Try to notice during your daily activities to see if you hold your back in a sway position and notice how your abs push outwards. The sway back has to be dealt with to completely flatten your abs - ab exercises alone won't do it.

Happy PUlsing and KUTGW

[Sandrahanna]

Originally Posted by Shimmer

I'm starting back with Callanetics (10/10), alternating it with 30 Day Shred (my arthritic knees can't take the Shred every day).

I have a question about the exercise where she puts her foot on the bar, leans forward does a 50-count. What exactly are we counting? When I do it, I've been kind of reaching forward as if I'm trying to touch my foot (have a ways to go:blush. But when the student demonstrates on the end table, it looks like she's just pulsing her leg up and down.

I'm looking forward to the benefits everybody talks about!!

This is a hamstring stretch and it's important to be very careful when moving in to the position. If you have ever had sciatica issues in the past I'd suggest avoiding it completely.

It's preferable to have your leg much lower then you would normally think. The hip of the raised leg needs to remain even with the other side. You bend forward from the hip and not the waist keeping your shoulder blades eased down towards your hips and wide to the side. Your neck long, soft and open. You will then just hold for about 30-50 seconds, no pulsing

Find a position where you aren't straining, find it difficult to breathe or feel any pain. Be very cautious and tentative. This applies to all the exercises and stretches

All the exercises should be done in slow, fluid manner paying attention to how your body feels as you move in to and out of position. If you move fast then you will be on automatic pilot and miss out on other benefits. If you move slowly and fluidly you'll notice so much more happening and you'll get untold benefits, therapeutically and aesthetically.

If, on the following day, you ever feel pain in the buttocks and radiating down the back of one or both legs then avoid this exercise completely in the future.

[Sandrahanna]

Originally Posted by Auntie Em

Shimmer, I count the tiny pulses/stretches coming up out of my lower back and pelvis. Sometimes I feel the pulses stretching the backs of my legs or the insides of the legs.

I have found I release more tensions and can stretch farther by letting go of my head and shoulders and rounding my shoulder blades higher and to the outside, rather than trying to stretch the arms, fingers, or shoulders towards the toes. I think forward and coming up out of the pelvis, and rounding, and include the idea that my fingers might rest on the floor beyond my toes, at some point. I don't pull myself using my arms, hands or fingers. I've found that counterproductive.

In the videos I've seen, it does look as though the pulses are up and down, but they are really a tiny stretch and controlled release.

Perhaps one of the Callanetics teachers can post a better explanation.

I've been doing Callanetics perhaps 29 days out of 30 for the last several months. I take little rests, sometimes longer ones, during my routine. I do part of my routine early in the day and save a few stretches for evening. I either walk or garden a few days each week, and sometimes do many of the exercises in Angela Lansbury's "Positive Moves" video, which I quite like, as well.

I review the "10 in 10" video or the "AM/PM" video I have to check on the way I do the exercises or to develop an idea for the way I approach Callanetics.

I've been reading a bit about the counter-pulls, and find this grand. To extend the stretches beyond the body in the directional lines is a wonderful experience. I took some Laban training when I was young, and studied Alexander technique for years. The counter pulls are a delightful inclusion in Callanetics.

I like this description Glad that the counterpulls have made a difference to you. When they are held in place during the exercises it greatly intensifies as well as protects the body. I love how I can feel the outer muscles drawing inwards knowing I'm doing to look leaner after the workout And yes, thinking extending beyond the counterpulls is awesomely powerful. They don't just stop at the crown of head or through heel.

Interesting that you studied Alexander technique as Callan did too and applied principles to Callanetics. With your understanding I would think you'll get fabulous results very quickly.

[WarriorWithin]

logging 3 of 13 10/10 for July.
Took a day off yesterday. Back was grumbling yesterday, tension headache was threatening, I saw myself in the mirror while showering in the morning. for some strange reason seeing myself in the mirror while showering is one of those places - like clothing shops - where my mind doesn't distort the truth. It left me feeling terribly sad for the day. I guess some days are just like that.
Today I have been reminding myself it's still very early days, and one can only reap the benefits of perseverance by perseverance!
I think it's important to take those days of feeling down and sad and let them be, rather than fighting them too much. Honouring ALL feelings is one of the ways of countering the nagging criticism our heads are all to good at delivering in the constant chatter of our minds.

[aguamenti22]

Logging in hour 3/10 of 10/10 for July!!!

Hour 8/10 total!!!

[MINIMENCI]

Originally Posted by Sandrahanna

Congrats on your results and enjoy knowing that they will continue

I had two C sections and started Callanetics after my second. I really started to notice my lower abs pulling in quickly once I started incorporating my pelvic floor muscles in to the work out.

Another thing, check to see if you have a sway back. If you do this will push your organs outwards creating a protruding belly. As your sway back reduces (pelvic curls do a great job here) you'll notice your abs pulling in. Try to notice during your daily activities to see if you hold your back in a sway position and notice how your abs push outwards. The sway back has to be dealt with to completely flatten your abs - ab exercises alone won't do it.

Happy PUlsing and KUTGW

Thank you for that info, I do think I have developed some sort of sway back, especially when I carry my 2 yr old around, I sort of push the hip out to prop her on it, and that does push my belly out, makes me look 6 month pregnant. I don't know if there is a way to correct that, I have seen a couple of chiropractors since I had each child but they never mentioned it after x-rays. Maybe I do it unconsciously? How do u engage pelvic floor when doing abs? I have the 10/10 and Callan mentions to relax the behind. Also am I supposed to keep my lower back flat on the floor when doing the ab curls, or slightly bent? If I try to put my leg out, my lower back hurts. Any variation I can try to correct my posture, and pull in my lower belly.
Than you again, for the awesome advise.

[Mulberry32]

Completed hours 2 and 3.

[VVendy]

Friday was my 10th our of Evo, I lost 1/2 inch on my neck, 1 inch on my waist, hips, breast,and 1 inch in my calves..no difference on my lower belly or arms. But let me say that even though there was no changes to some areas in 10 hours as in inches it does look alot tighter and toned!, my stomach is forming under my ribs the stomach is flattening but pulling in like curving in not just flat. As for my lower stomach near my c-section that has already always been kind of flat but even so now. And my legs I was noticing while doing my callanetics in front of a mirror to check myself I could see my legs look so shapely. Im totally loving it..I did take 4th of July off and yesterday because I had the worst migraine and my chiropractor adjusted my neck and the back of my head for the pain, it worked but I didnt want to mess with what he just fixed. Im going to go strong all week. Also I have managed to lose now 8lbs! along with Evo and good eating and very very light cardio...I did not even gain an ounce during 4th of July.

[tempted_by_food]

Logging in hour 6 of evolution.

VVendy....nice inch loss and weight loss, and congrats staying strong at the weekend!!

[boco]

a bit late in july but just finished 1 of 10/10. don´t know how many i´ll do but will alter 10/10 and cardiocallan

[Auntie Em]

Originally Posted by Sandrahanna

I like this description Glad that the counterpulls have made a difference to you. When they are held in place during the exercises it greatly intensifies as well as protects the body. I love how I can feel the outer muscles drawing inwards knowing I'm doing to look leaner after the workout And yes, thinking extending beyond the counterpulls is awesomely powerful. They don't just stop at the crown of head or through heel.

Interesting that you studied Alexander technique as Callan did too and applied principles to Callanetics. With your understanding I would think you'll get fabulous results very quickly.

Sandra, thanks very much for your posts. They are so helpful and encouraging. I have often wondered if Callan studied Alexander technique, as Callanetics is such a consciously constructive approach to exercise. I also think her description of Callanetics being meditation in motion is most apt.

Have just started experimenting with the pelvic floor aspects of the exercises. I can tell they will prove very beneficial.

[Jigglebuster]

I got in a hour of 10/10 this morning before the heat began, but was still sweating by the time I finished the first warm-up exercise. So that makes 3 for this month!

[VVendy]

4 hours of Evo for July!

[JeanB]

Hi everyone. I got in my second hour of the 10/10. I hope to do these daily (and not give up this time). I strength train 2 days each week and jog 3 days - usually three miles each time I jog. I am going to increase my miles in the hopes that by the time I am 60yrs old (in 2011) I can run a half-marathon. I need to keep up with my training in order to attain that goal. My grandson is going to run it with me - he will be 15 by then. My avatar shows the two of us after a Turkey Trot on Thanksgiving morning 2009.
JeanB

[tempted_by_food]

Logging in hour 7 of evolution.

[squeakie]

I met my goal of 30 of the 10/10 in June. This month I am shooting for a lower goal, maybe 15. The reason is, I had to skip a day last week because I was flying from Europe to the US and the following day, when I did it, I felt I was able to work harder and do more after the extra day of rest. I was also a little sore. It made me wonder if doing it every other day instead of every day is better because you end up doing more after the longer period of rest. Anyone have an opinion on this?

I'm awaiting CardioC and Evo (should have arrived yesterday but stupid USPS said they couldn't deliver it for whatever reason) and can't wait to try those as well. I wonder if doing it every day but alternating between 10/10, CardioC and Evo would also be a good idea, or if as noted above, a day of rest in between is still a better idea.

[Sandrahanna]

Originally Posted by MINIMENCI

Thank you for that info, I do think I have developed some sort of sway back, especially when I carry my 2 yr old around, I sort of push the hip out to prop her on it, and that does push my belly out, makes me look 6 month pregnant. I don't know if there is a way to correct that, I have seen a couple of chiropractors since I had each child but they never mentioned it after x-rays. Maybe I do it unconsciously? How do u engage pelvic floor when doing abs? I have the 10/10 and Callan mentions to relax the behind. Also am I supposed to keep my lower back flat on the floor when doing the ab curls, or slightly bent? If I try to put my leg out, my lower back hurts. Any variation I can try to correct my posture, and pull in my lower belly.
Than you again, for the awesome advise.

I know exactly the posture you'll be in when carrying your baby My grandson is now 1 year old and I'm finding that I'm doing the same thing. It's what we do when we perch the littlies on our hip.

Yes, you most probably will be holding your back in a sway unconsciously. We create this arch/sway of the back when you are ready for action, or when the phone rings or you're called for. Again, it's a natural instinctive response. The problem sets in as we age and consistently respond to stress or effort and the muscles of the low back then become permanently contracted, Our brain then loses it's connection to these muscles so we are no longer able to relax them. In other words we've lost voluntary control over them.

Callan Pinckney also had a sway back and this is why there is lots of curling the pelvis upwards in Callanetics. So Callanetics does a great job of correcting this over time.

If your back is in a sway then most likely your shoulders and head will be further back over your pelvis. This also creates problems in the upper back, shoulders and neck which have to work hard to keep you vertical. So, when I correct my sway back students in class they will feel as though they're slumping forward and their brain has to make new connections to this alignment. Unless the student acknowledges this change and feels the difference the effects won't be permanent. So it takes constant awareness and paying attention to this while working out and in day to day activities.

Remember the spine isn't straight it has natural curves. It's much better to work with these curves, which allow freedom of movement, rather than have a rigid straight spine which creates tension and restricts movement and flexibility amongst other things.

So, to accelerate the flattening of your abs and reducing the sway here is the easiest and simplest way.

I'd suggest doing this exercise before you start your ab workout. Also great to do first thing in morning when you get out of bed.

1. Lie down on mat with feet and knees spread comfortably and about hip width apart.

2. Deep breath in and gently arch the LOW BACK by pressing the tailbone gently down in towards the floor. Only the low back arches not the upper back or allow the ribcage to expand.

Then exhale and relax and flatten the low back down in towards the floor.

Repeat this as many times as you like but anywhere between 5 and 10 is good.

Pay attention to the low back area and let it flatten down towards the floor and notice how the abs will automatically draw inwards towards the spine without any effort or active contraction. Don't worry if you don't feel or are aware of this to start. Just thinking about it and imagining this happening is enough and powerful on its own.

The abs will always just sink down towards the spine, it will become effortless. you don't have to actively draw the abs in. The less you do the more you'll get out of the exercises. Does this makes sense to you?

After a while you could practice this sitting and then standing so that when you stand and relax your low back down you will feel your abs pull inwards and flatten. All this flattening can be done without one single pulse or ab exercise You are effectively bringing your organs back in to their ideal resting positions rather then being pushed outwards as the sway back does.

Let me know if this makes sense...or not and apologies for the long post I do get carried away sometimes

[Sandrahanna]

Originally Posted by MINIMENCI

Thank you for that info, I do think I have developed some sort of sway back, especially when I carry my 2 yr old around, I sort of push the hip out to prop her on it, and that does push my belly out, makes me look 6 month pregnant. I don't know if there is a way to correct that, I have seen a couple of chiropractors since I had each child but they never mentioned it after x-rays. Maybe I do it unconsciously? How do u engage pelvic floor when doing abs? I have the 10/10 and Callan mentions to relax the behind. Also am I supposed to keep my lower back flat on the floor when doing the ab curls, or slightly bent? If I try to put my leg out, my lower back hurts. Any variation I can try to correct my posture, and pull in my lower belly.
Than you again, for the awesome advise.

While you are pulsing very gently engage the pelvic floor only about 10%. See if you notice the difference. You may feel the lower abs working deeper and you may even feel the muscles working deeper right up to the pubic bone.


Always, check that you haven't tightened or contracted your buttocks or low back, this is very important, and then, if you like,, engage a little deeper and check again.

You engage the pelvic floor by tightening the muscles between the sit bones (at the base of the behind). Putting it basically, you are activating the muscles you use to go to the toilet - number ones and twos

I'm not sure what you mean by 'ab curls'. You don't curl the pelvis when doing the ab workout. Keep both sides of your pelvis relaxed on the floor.

If your low back gives you grief you can bend your raised leg and definitely don't stretch the other leg out until you feel comfortable with this and your abs are strong enough.

Always work within the range of comfort and ease. Stay right out of the arena of difficulty, strain, effort. Your body responds much quicker when it isn't being pushed or forced.

Happy Pulsing

[tempted_by_food]

Hour 8 of evolution.