Rita Calaz BodyBalance review: today’s class was pure burn and bliss, and the strength track proved it fast. From the first yoga-based warm-up and Sun Salutations, she had us moving with control and intention, slowing every transition until my whole body started to feel it.
Quick Verdict
- Intensity (1 to 10): 5
- Good for: deep mobility and flexibility, full body strength endurance (especially legs and core), balance and control, anyone who wants a yoga based class that still makes you work hard, people who need a mental reset without a “soft” workout
- My after class mood: restored and proud, body tired, mind calm, exactly the kind of drained that feels clean and satisfying
Class Snapshot
- Duration: 45 minutes
- Format: yoga based warm up into Sun Salutations, then a strength heavy middle (including Chair Pose and Warriors, with two strength tracks back to back), followed by hip openers and flexibility work, finishing with relaxation and meditation focused on slowing down and reconnecting with your “Book of Emotions”
- Equipment: yoga mat (recommended), water bottle, towel. Blocks are optional if you like extra support for flexibility work
- Instructor style: Rita Calaz is warm but firm. She watches the room, cues clearly, and pushes control over speed. The “Wait for me! Not that fast!” moment says everything about her style: intentional pacing, clean form, and no rushing through the hard parts
- My focus today: slow every transition, hold the strength work with control (even when my legs were shaking), stay present in the discomfort, and let the final track actually do its job instead of mentally checking out
- Injury notes: no injuries mentioned. You were careful with your knees and still got that deep “it worked” fatigue, especially in the legs during the strength tracks
Burn & Bliss: Rita Calaz’s Body Balance
Today’s Body Balance was pure bliss. 
Rita Calaz greeted us warmly, as usual. At the beginning of the class, she asked if we were feeling good today. I immediately thought: “Now I am! I know I’ll stretch!” 
When it was time to go down (right before the Upward Dog pose), Rita told us: “Wait for me! Not that fast.” I bet at that moment, she could hear our pain VERY loudly! OMG! Normally, I go down pretty quickly and let my entire body drop to the floor like a heavy crocodile 
(despite not using my knees 
), but slowing down takes things to another level! 
But hey, I suffered, and I laughed, so it was worth it! 
During the strength track, I was reminded why Body Balance is no child’s play. When Rita said we would have two strength tracks, I felt a shiver down my spine. I know her Warrior 2 pretty well 
, but I wasn’t expecting Chair Pose… and two more Warriors 
. And the craziest part? We didn’t even get a break between the first and second tracks! She went straight into Warrior 2, surprising us all. By the end, I just had to record my face—I was dripping! 
Then came the moment to fly like a bird. I really need to let my bird fall on its face again because I’m not risking as much as I should 
. I didn’t manage to lift both feet, but I’ll get there!
The hip openers and flexibility tracks were pure bliss. The more uncomfortable they are, the more I know they’re working. The pain feels SO GOOD! 
And the best part of the class (for me) is… drum roll 
… relaxation/meditation. And… Oh My… I really needed this today!
Earlier in the class, Rita introduced us to our “Book of Emotions”. In this final track, she encouraged us to slow down, pause if needed, embrace our book, and truly feel our emotions. It’s important to respect our own rhythm, and if necessary, we can and should go back to that place where we recharge and restart.
What a wonderful class Rita Calaz gifted us today. I am indeed restored and ready to restart! 
Instructor Notes
Rita Calaz has that rare BodyBalance energy that feels warm and safe, while still being very demanding. She leads with presence. She watches the room, she waits for you, and she does not let anyone rush through the work just to “get it done”. That moment when she said, “Wait for me! Not that fast!” summed up her whole coaching style: control first, breath first, quality first.
What I love most is how she makes the intensity feel intentional. She builds it quietly. A slower transition here, a longer hold there, and suddenly your legs are shaking in Chair Pose and your spine is working hard in the Warriors. Even when it gets tough, her cues keep you grounded, because the class never feels chaotic. It feels structured, guided, and oddly comforting, even while you are dripping and questioning your life choices.
If you enjoy Rita’s coaching style, you’ll probably love BodyBalance with her again here: My Les Mills Experience at Solinca Colombo | Body Balance
How I Felt After Class
Right after: Calm, loose, and quietly proud. I walked out sweaty, but in that soft BodyBalance way where your body feels worked and your mind feels clean. The strength tracks had me shaking, but the final relaxation felt like someone pressed reset on my nervous system.
Later that day: Grounded and lighter. My hips felt more open, my shoulders felt less tense, and I kept catching myself breathing deeper without even thinking about it. That “Book of Emotions” message stayed with me, because the class genuinely reminded me to slow down and come back to my own rhythm.
Next day: A gentle, satisfying soreness, mostly through the legs and core, the kind you feel after holding Chair Pose and Warriors properly instead of rushing through. Nothing dramatic, just a quiet reminder that the strength work was real.
If you want another class that gives you that same mix of challenge and reset, you’ll probably also enjoy another BodyBalance session, especially one with strong strength tracks and a long, intentional relaxation at the end: My Les Mills Experience at Solinca Laranjeiras | Body Balance.
Everything I actually use and love during my workouts:
- Water Bottle: Stay hydrated without wasting time refilling
- Training Shoes: Stable, comfortable, and perfect for cardio and step workouts.
- Gym Bag: Compact but spacious enough for everything I need for my sessions.
- Shockproof Phone Case: Keeps my phone safe during intense workouts, because I drop it more often than I admit
- Smart Fitness Watch: Tracks heart rate, calories burned, and workout intensity.
If you like these real life updates, you might also enjoy this cold morning walk recap in Lisbon: Cold Morning Walk at Estádio Universitário de Lisboa.
