The ballet bar workout consists of a combination of long, sweeping and small controlled movements using a ballet bar or the back of a chair. The ballet bar has long been a favorite of professional dancers who need to maintain the long, lean physique necessary to perform their craft.

During the ballet bar workout, various muscles in your core, legs, arms, calves, thighs and glutes are engaged for a high-energy workout that will leave you with a leaner, stronger body. This workout will help you develop more stamina, better posture and feel lighter on your toes.

• A fun way to get in shape-this workout can be done in front of the mirror and along with your favorite music for a fun and upbeat workout

• Works a variety of muscles-the ballet bar workout works various muscles for improved muscle strength, tone and control.

• Low impact-this workout is a great alternative for days when you don't want to perform high impact routines such as jumping and running.

• Gentle on joints-this workout is low impact, so it's perfect for all ages.

• Improves flexibility- this workout incorporates stretching routines that lengthen the muscles for increased range, and decreases soreness and injuries afterwards.

• Encourages long, lean muscles- the stretching and long sweeping motions help lengthen and tone the muscle fibers and encourage a long, lean dancer's body.

• Builds new muscle fibers-the repetitive movements creates muscle fatigue, which helps build new muscle fibers for stronger muscles.

• Provides a full body workout-engages arm, core, leg, glutes, calve and thigh muscles for a whole body workout.

• Live your ballet dreams-this workout, in no way shape or form, constitutes the training or discipline of a professional ballet dancer, however, it does incorporate basic ballet moves, so you feel like a ballet dancer.

• Provides and affordable workout-whether you choose to take classes in a ballet studio or at home, a professional trainer can provide an affordable ballet bar workout.

Working with a ballet bar personal trainer allows you to create a customizable plan that you can look forward to. A personal trainer ensures you are getting a workout plan that is specifically tailored to fit your body type and goals, and that you perform each movement with precision for maximum results.

When you want to get in shape, your certified personal trainer is your partner in fitness. He or she can provide the treasure map you need to find the best body of your life, and in the shortest amount of time. Your ballet bar trainer will stand beside you and motivate you towards your fitness goals and help you remain on track.

There are many benefits to working out such as improved health, weight control, improved muscle tone, increased oxygen intake-which is great for cell and organ rejuvenation, boosts your brain power and it improves your self esteem and overall well-being-which encourages you to eat right and make better choices.

It can also improve your sleep habits and lead to a better night's sleep. According to experts, for maximum results, you should strive for a workout program that incorporates cardio, strength training and stretching as part of your regular fitness routine. Workouts such as the ballet bar workout provide a fun, low-impact way to whip your body into shape while providing a full body workout that increases your oxygen intake, improves your muscle tone and stretches your muscles and joints for relieved tension, pain and a longer, leaner body.

Anyone living a healthy lifestyles knows one of the best forms of protein is chicken. Low in fat, cholesterol and sodium, yet high in protein, chicken is one of Nature's wonder foods. However, even the most dedicated can tire of the same old chicken dish day-after-day.

Here is a Caribbean inspired dish sure to get your taste buds watering. This recipe is low-sodium, low-fat, low-carb and high-protein. It is simple to prepare, yet tastes as if you spent hours in the kitchen.


Ingredients:

6 oz boneless, skinless, chicken breast strips, approximately 8 strips
2 cans black beans, drained and rinsed
1 jar chunky peach salsa
1 cup shredded 2 percent mild cheddar cheese

Preheat oven to 425 degrees F. Drain and rinse black beans, then spread in a 9x13 casserole dish. Single-layer the chicken breast strips over the beans. Evenly spread the entire jar of peach salsa over the chicken breast strips. Place in oven and bake for 35 minutes. Remove from oven and sprinkle cheese evenly over chicken. Return to oven for 10 minutes, or until cheese begins to melt. Remove and enjoy. This dish can be served with pico de gallo and sliced lemon on the side.

Calories per serving: 249
Total fat per serving: 8.6 grams
Saturated Fat: 5 grams
Cholesterol: 20 grams
Carbohydrates: 13 grams
Sodium: 423 grams
Protein: 27.3 grams