Ashley

Competition is right around the corner and I know we’ll all have open eyes and ears when it comes to any sort of tips and tricks that can help ensure success. While we all want to do our very best, there’s a few things that you just shouldn’t try out for the first time before your competition. Here are my top five no-nos.

1. Do not change your shaving/waxing/laser habits. Proper grooming is a definite necessity, heaven forbid you have a forest peeking through your bitsy bottoms, but stick to your normal routine.  All grooming and hair removal come with side effects, and if you have sensitive skin then the risks are even higher. Don’t risk a breakout or irritation by trying out a new procedure. In addition to being visible on stage and in your photos/videos, the sheer discomfort can affect the way you walk, dance and move through your routine. Curiosity killed the cat, so save that curiosity for after competition!
2. Tanning. If you don’t normally tan then now is not the time to start. This includes tanning beds and spray/lotion tans. You don’t know how your skin will respond. The last thing you want is a burn/irritation from the tanning bed or sun, or a change in your skin’s “stickability” to the pole.
3. While we’re on the topic of skin, no new lotions, perfumes, soaps or anything else that could break you out or change the condition of your skin and it’s response to the pole that you’re used to. These things can also affect the way your grip products work on your body.
4. Your routine. Yep that’s right! Whatever you have now, SET IT IN STONE. Last minute changes to your choreo and costume can be more harmful than helpful. If you think of something that’s just absolutely brilliant, save if for your next competition.
5. Exhaust yourself. Part of competition training is having proper rest and recovery days. Don’t wear yourself down with practice as this can lead to injury. A healthy dose of visualization and professional massage is highly suggested to help keep your mind and body up to the task!

Just as the right outfit can make a good impression at a job interview, on a first date or even just help you feel good during the day, the right costume will have a significant impact on the competition stage. And believe it or not theres a lot that goes into finding the right costume. I’m going to share with you a few of (what I think) are the most important things to consider when it comes to your costume. I’m also going to include links to a handful of places to help you get your search started.

First and foremost: consider your body type! I like to think of this as camouflaging areas of concern, while accentuating areas of pride. Face it, we all have things that we love about our bodies, as well as ares that we might feel slightly insecure about. Be honest with yourself about your areas of concern. Your insecurities and concerns can been seen and felt by the audience and judges, so use this honesty to help you when selecting costume coverage. For example, if your tummy is not as toned and tight as you prefer then consider a one piece, high-waisted bottoms (I love the tummy control ones) or even a monokini. On the flip side, maybe you have a stunning rack that you want to show off so you have a cleve enhancing top (just make sure there’s no opportunity for a nip slip!) or maybe you’ve got a great ass and you rock some super cheeky bottoms. If you got it, flaunt it!

The second thing to consider is the areas of contact/support needed for your combos. When it comes to pole, skin is IN! Review your combos to see where you need exposed skin at or even where you may need some padding/protection (knees, tops of feet, balls of feet). Ensure that the costume you pick, allows you to have access to the areas of contact that you need and doesn’t restrict movement or get in the way of your movement (nothing like a beautiful flowing skirt getting tangled between you and the pole)

Once you have your requirements, body type and areas of contact, then consider your song/theme. Your costume should be expressive and bring your theme to life, especially if you are doing an entertainment or dramatic piece. Remember that your costume is another visual connection that ties the audience and judges to your music. It is also an extension of your movement. If you don’t know where to start for costume ideas, then consider your song. If your song has a music visor or is from a movie, then take inspiration from there. Dance teams that may have performed to your song is another great place for ideas and inspiration (look up dance teams + “Your song title” on YouTube).

Think of ways to accessorize! Necklaces, hair flare, body paint, lashes, arm/legs bands, etc.

Things to consider when ordering:
– Sizing. Is it true to size? Contact customer service, talk to friend that may have tried the brand and read reviews.
– Consider turn around time. If you are having a costume designed and custom made specifically for you and your routine then be sure to ask the designer how long it will take. I would also suggest you let thrm know that you Oder is time sensitive and let them know w the date of your competition.
– Consider shipping times. International orders take longer to arrive and can often get held up by customs. You want to ensure that you have your costume not just in time for competition, but well in advance. You want to have your costume sooner so that you canker flare practice in it to ensure it fits, no tits and bits pop out and works for your routine. This will also allow time for additional customizations, alternations or the purchase of another costume if it doesn’t work.
– While I don’t recommend going the “off the shelf” route (purchasing a cookie cutter set) if you do, then I suggest mixing a different color top and bottom. For example: Black Bad Kitty Brazil Shorts with a White Bad Kitty Spider top.
– If you do purchase off the shelf then find ways to make it Unique to you. Add rhinestones, feathers, fabric, etc.
– Are your bottoms see through or low rise? Get a safety thong!
– Wig Tape and Firm Grip can help fabric sticking to skin to minimize shifting.
– Have a backup costume! ANYTHING can happen. You can get your period and bleed on your costume (yea I’ve seen it happen), you can tear/rip your costume, you can forget it, if you’re traveling it can get lost (so pack your backup in a carry-on/different bag).
– If your competition falls during SHARK WEEK then be sure to cut and tuck your tampon strings. If you wear pads, then consider how that might look, feel and possibly shift in your costume bottoms during your performance.

Where to Shop:
Don’t only shop pole dance specific companies. Explore ALL online and brick and mortar dance stores.  They are a lot of great finds in the dance world: ballet, gymnastics, etc. Etsy is another great place to find unique and custom options. Swim wear, fitness wear and halloween costumes are other great sources. Below is a list of places to start your search. There are many more out there, but these are some of the most popular and some of the most unique I’ve come across. Pinterest is a great place to go for inspiration!

Pole Wear:
Artista Apparel (Texas Based)
Bad Kitty® | PoleFit®
cleothehurricane.com
DerbySkinz
Pole Candy
Wink Designs
Dragonflybrandusa.com‎
Dragonflybrandusa.com‎
Pole Dancer KA
Pole Addict
Vekker
Kelly Maglia
RAD POLEWEAR
Backbone Polewear
Rarr Designs
Juicee Peach
Point Out Pole Wear
Boom Kats
indi pole wear
Nao Pole Wear.com‎
GloryLA
Pole Dance Costumes
Body Melody
FiBourke Designs
Creatures of XIX
Grata Designs
Unicorn pole wear
Pole Dance | Etsy‎
Pole Dance Wear Carolina
Polerform Pole Wear
Paradise Chick

Dance Wear:
All About Dance
Discount Dance
BD DanceWear

Exotic Dance Wear:
Electric Boutique
Yandy
Snaz75
Body Zone Apparel

Fitness Wear:
Mika Yoga Wear
Indira Active (Bra’s)
Alo Yoga
SanDiego Fit

Swim Wear:

Second Hand:
Dallas Vintage and Costume Shop
Texas Pole Community Garage Sale
Olive Avira’s Online Closet

Shoes:
Tiffany’s Glitter Heels

Recently i’ve been training more in Lyra, aerial yoga/hammock and TRX to diversify my knowledge and increase my aerial ability.  One of my 2017 Goals and an overall goal on my Lyracorn journey, was to complete Lrya certification.  As with my first pole certification, my objective was to build on my lyra foundations, rather than just jumping into teaching lyra.  I am proud to say that a few weeks ago I took the first step in making that goal a reality.  I attended an intense two-day Spin City Beginners Aerial Hoop Instructor Course here in Dallas, led by Kimberly Meinhart and Shelly Courtney.  I’ve successfully completed couple of Spin City’s other training courses including: Anatomy & Physiology and Flexibility, although I did these online. The 16-hour training was torment on my hands, but so fulfilling to my aerial heart.

Before I dive into the awesome training, I want to point out how much of a perfect fit Kimberly and Shelly are as leaders and master trainers for the Spin City Lyra Program.  I’ve known both ladies for years now, and have trained with them many times.  Their talent and professionalism extends beyond their work as aerial athletes and into their training and leadership. Throughout the training both ladies brought enthusiasm and consistently exemplified the principles that we were learning.

There are several different instructor training courses out there, each worth the time and financial investment, although I’ll leave it to you to do your research to see which is the best fit for you.  Rather on focusing on what was taught over the weekend, I want to highlight the differences I noted in how the program was designed and ran in comparison to other certifications I’ve completed – and my overall thoughts of the program.

Leading up to the training we received a handful of thoughtful reminder emails that kept us excited and in the know, but of course this is not the kind of thing that we’d forget was on our calendar.  Within those pre-training emails, we received a PDF copy of the training manual – about a week before the training session.  Because I was so used to receiving a printed manual at the start of training, I was initially caught off guard by the PDF manual that I needed to get printed on my own.  It wasn’t until I had the printed manual in my hand that I realized the benefit of having the manual ahead of time and not just the day of.  All it cost was a quick trip to FedEx-Kinkos and less than $20, but the value I got in return, by having the manual ahead of time, was the opportunity to nerd out and get familiar before the start of training. And when I say I nerded out, I NERDED OUT!!!
The 16-hour training was split into two days.  Day one we jumped right into the manual and hands-on work.  Often with two-day trainings, much of what is to be learned in “jammed” into the first day and the second day is dedicated oral/written/demonstrative testing.  What I like about Spin City’s training is that they removed the testing portion from the 16-hour training so that both days were focused on learning the material.  We spent both days examining the beginner moves, breaking down moves, teaching moves, learning various cueing techniques, creating and teaching choreography, and we even got some hands-on spotting interaction amongst the attendees.  Having done a variety of testing iterations at various certifications, I must say that I love and respect this change. The Spin City team hit the nail on the head with this altered program design.  Forgoing the typical written exam and focusing on the practical hands-on portion, is ideal because these are the actual skills you need when in the aerial classroom.  More on this testing change in a bit.

The 16-hour training was well laid out, with a plan of attack clearly posted each day.  The material focused on classroom management, the role of an instructor, and beginner-level warmups, tricks, conditioning and choreography. Side note: I also appreciated that we were taught moves/variations that were not included in the manual; it was a sweet added bonus!  The teaching objectives were solidified via a mix of reading, group discussion, demos and hands-ons activities.  The activities were a great way to immediately put what we learned and discussed to use.  Sometimes we worked in groups of two, sometimes groups of three, and instead of always selecting our partners, we were often paired up. This ensured that we all got time with each other and you were gently forced out of your comfort zone and talking interacting with other people.

Choreogprahy was a major focal point in training and had several activities surrounding it.  As an instructor and competitor, I know first hand how crucial and how difficult choreography can be, so I appreciated the focus that was put into the choreography excursuses that we participated in. We are provided and taught beginner level lyra choreography and then given the challenge to not only come up with our own choreography but also to teach that to our fellow trainees. I felt like a proud (soon-to-be) lyra instructor.  And shoutout to my fellow attendees, since pole is my primary apparatus, naturally I kept calling the lyra a pole but they didn’t hold that against me lol.  We also discussed a few of the different type of student personalities and participated in a few exercises that highlighted and tested our ability to maneuver around those while teaching. I think that exercise was extremely helpful to anyone who hasn’t taught before, or those who haven’t had the pleasure of experiencing the many types of personalities you can encounter while teaching.

In lieu of the on-site testing, participants are required submit written curriculum and a host a full 1 hour class of their teaching ability via recording – post training.  Your passing is based on an actual observation of your teaching ability, incorporation of the learned training skills and classroom management.  It’s not just a, can you teach this one trick that was assigned to you, but can you actually do what you are training to do and thoroughly plan and safely execute a successful class?  I think this is a better representation and demonstration of a person’s ability to properly plan, execute and manage an aerial class, and their retention of the Spin City learning objectives. Although, as of writing this, I have not completed the portion of my training, I am looking forward to knocking it out in the coming weeks.

One of the most beneficial parts of the training for me was the group discussions.  I believe that it’s extremely helpful to share ideas, experiences and mistakes…this makes for the best learning.  Personal experiences are can help solidify learned principles and often highlight factors and situations that general outlines and trainings overlook or aren’t able to include.  I enjoyed the fact that Kim and Shelly allowed us to gear off-track at times to share with one another.  If added an extra level of learning to the training and helped us connect with each other.

Since I’m already an instructor, learning “how” to instruct wasn’t a focus or a big takeaway for me.  What did walk away with was a better understanding of the lyra foundations and a new goal for my personal/professional growth.  I was really able to observe the impact that Shelly and Kim had on all the attendees and it was a wonderful experience to see them blossom as instructors.  I’ve decided that in addition to teaching students, I also have the desire to help train instructors, and I will pursue that in the near future!

Initially, this post was a part of my Spin City Beginner Lyra Training review.  I wanted to share my thoughts on that experience, but as I started writing I realized that I had much more to share on teaching training and certification in general.  I decided that separating my training thoughts from that training experience was the best route, and much easier for those of you reading this to digest!  So after you check out part one, feel free to jump right into part two which is linked at the bottom.

I consider myself a lifetime learner and I’m forever nerding out, specifically in my aerial journey. The thirst for information and diverse training has become sort of an addiction.  Books, articles, workshops, privates, training sessions, online certifications, you name it…I’m all for it!  I feel like there is always new information, techniques, and resources popping up that I can use to improve my craft – as an athlete and as an instructor.  As an instructor, I feel like I have the responsibility to myself to continue working on my personal development, and to my students to continue learning so that I may improve my work with them on their goals.

My aerial journey started in 2009, and I attended my very first teacher training/certification in 2012. Although it until 2014 (ish) that I actually started teaching.  When I attended the training, it was not with the intention of teaching.  Instead, I simply wanted to solidify the foundations to better my personal growth.  Let me tell you, it was everything I hoped it would be and more.  Certification is one of the best moves you can make as an aerial athlete and as someone that has an interest in teaching.
I think sometimes when people attend a certification, it’s with the assumption that they are ready to teach and should be in the classroom the next day.  However, I don’t see it that way.  Just because someone completes a certification does not necessarily mean that they should or are ready to teach.  To me, it just means that they had some discretionary income available to put towards it, along with an interest in teaching (hopefully).

In my opinion, when you do a certification, you don’t leave with every single tool and ability you need to be the perfect instructor.  However, you do leave feeling empowered and armed with knowledge and resources that you can use to help develop your teaching ability and your personal teaching style.  I also believe teacher trainings aren’t just for new or hopeful teachers.  Continuing education should be a normal part of any aerial instructor’s growth and development as a classroom leader – as it is with most other professions.  I also believe that cross training is another key element that both instructors and students should incorporate into their regimen.

My Top Five Tips For Those Thinking About Teacher Training:
1. Do Your Research.  Every program has its pros and cons.  Do a self-assessment, what do you already know?  What do you feel you’re lacking?  Where are you teaching (or wanting to teach) and what are their qualifications/requirements?  What are your areas of weakness?  Compare your findings against the offerings of each program to see what’s the best option for you.
2. Consider the Investment.  Look at the cost of the program and the overall value it will add to your ability and teaching resume.  You aren’t just investing your money, but also your time, so ensure that the training will provide a solid ROI.  How long will it take you to make your money back via studio classes and/or private lessons?
3. Look at training options.  Some certification programs offer online training options, which in my experience are slightly cheaper.  Consider your learning preferences.  If you are good with self-management and time management then online training may work better for you, while saving you some green.  If you’re hands on, prefer immediate feedback or just like in-person training then on-site will be the best option for you.
4. Plan for a Nesting Period and Practice. Allow yourself sufficient time to absorb and apply the materials learned in training.  Give yourself a nesting period where you can get settled into the dutiles and skills needed for your new role. Before jumping into a teaching position, practice your teaching skills and develop your personal teaching style.  If you have the ability, shadow other instructors that teach the same class/level that you’re wanting to teach and if they allow, offer to lead certain parts of the class for them such as the warm up, cool down or conditioning drills.
5. Continuing Education.  Training isn’t over once you receive that certificate.  Make your training the beginning of an endless journey.  Students will always be working to advance in their craft and so should you.  Engage in discussion with other instructors, get feedback from students and studio owners, consume any and all resources you can get your hands on, cross-train, and do any additional programs/certifications that you can (and that provide good ROI)

BONUS TIP: Black Friday, Cyber Monday and Christmas have the best sales!

Read part two: Instructor Certification Part Two Spin City Lyra

Flexibility seems to be on the top of every aerialist’s wishlist these days, although it isn’t just for aerialists, it’s for all athletes and everyday people. Participating in a regular stretch routine can calm the mind, reduce pain and improve quality of life. Whether it’s for your favorite hardcore aerial athlete, someone that’s just trying to find flexibility, or maybe you’re creating a wishlist for yourself, I wanted to share a few ideas for those looking to find the perfect flexyfit gift this holiday season. The great thing about these tools is that they are handy at every stage of the flexibility journey, no matter the person or their level, and can never be outgrown.

1. Yoga Blocks

There are so many uses for yoga blocks. Perfect for: elevating body parts when trying to get deeper into a pose; working on oversplits; balancing the body when holding poses; helping guide alignment and form, opening up the back and so much more!

2. Yoga Strap Regular/Loops

Pull yourself a little deeper with a yoga strap. Straps are also helpful for improving alignment and form, adding support and helping binds.,

3. Yoga Knee Pad

Give the knees some love and relief with an extra layer of protection. It’s hard to get into a deep, relaxed stretch when the floor is fighting back. These are especially helpful when doing lunge series. I also find them handy for the tailbone when doing sitting balances.

4. Foam Roller

Give the body a deep tissue muscle massage and MyoFacial release with a foam roller. These are an excellent way to target sore areas (trigger points) and smooth out knots in the body. They can also help speed up muscle recovery. It’s important to drink plenty of water when foam rolling as it releases toxins into the body when you break up the knots, so including a pack of water or a fun, festive water bottle with this would make for a sweet bonus!

5. Back Warmer

Prep the back for your stretch sessions and keep your back warm and toasty throughout your workout. These aren’t just for flexibility, they are great to wear during pole/aerial workouts as well to keep you warm.

6. Resistance Bands

Resistance bands are a great way to work strength and conditioning, in addition to flexibility. If you’re not sure where to start, I recommend Rubberbanditz bands as they have a variety of strengths and excellent quality. You can snag them at mightygrip.com be sure to snag yourself a 10% discount with code: Ashley

7. Lacrosse Ball

Sometimes you need to hit that one specific part with intense pressure (like in between the shoulder blades or the piriformis) I’ve found that the lacrosse ball is perfect for just that. This little baby hurts so good.

8. Stick Roller

Although it may feel like you’re in the kitchen rolling out dough, these stick rollers are another great way to give yourself a deep tissue massage and stimulate muscles for better circulation. They target the legs, IT band, calf, foot, back and shoulders well.

9. Yoga Wheel

Yoga wheels are the current craze. Although they can be a bit on the pricey side, they are well worth it. Wheels come in a few sizes and have a myriad of benefits.They are especially great for practicing balance poses; and relieving tightness and opening up the back, chest, shoulders.

10. Flexibility classes/private lessons

You can never go wrong with some hands-on guided training. A little helpful push goes a long way. You can find a yoga studio, gym or pole/aerial studio in just about any city that offers weekly stretch and yoga classes. If you’re in the Dallas area and would like to train with me then check out my online schedule or message me for details private/skype sessions.

Week three is upon us! Last week had some serious challenges, but we made it! I don’t know about you, but I’m already starting to see the gains and benefits of this focused core push. This week we’re incorporating some back work. It’s important to work opposing muscles and the back is very much a part of your core. This should make for a nice little change in pace and get us one step close to AB-Domination!

Hopefully by now you’re following both me ( @entertainmentgoddess ) and @intimatespins (my talented co-host) on Instagram. If not, be sure to hit that Follow button because we like to share additional tips and tricks to help you with form, variations and training gear you can incorporate into your ab workouts.

If you’re ready to get started on week three then check out the video below for a quick overview of this week’s core exercises.

httpvh://youtu.be/ixETJwXhVn8

To participate:
1. Follow @entertainmentgoddess @intimatespins and our amazing sponsor @mighty_grip

2. Help us spread the word (PLEASE) by sharing this post. Be sure to tag your friends so they can join you on this journey, and so you can have an accountability buddy!

3. Grab your camera and document your progress over the next 31 days. It’s going to be one wildly awesome ride!

4. Don’t forget to snap, tag and post because TWO lucky participants will get hooked up with some mighty sweet swag from @mighty_grip that will aid you on your aerial endeavors!

Week two is here and we’re really ramping it up! Great job to those that rocked week one and welcome to those that are just now joining in! Each day has a different set of exercises and we’re going to do three rounds of those exercises each day. You should have a really sweet pump by the end of the third round. #burningabs Each day should take you between 10-25 minutes. It’s designed to be something that you can easily work into your existing workout regimen, although it still makes for a fantastic workout on it’s own. Be sure to follow me ( @entertainmentgoddess ) and @intimatespins (my talented co-host) on Instagram, because each day we’ll be adding videos with a few quick tips on form, variations and training gear you can incorporate. Check out the video below for a quick overview of this week’s core exercise.

httpvh://youtu.be/N7Q85VYxy8o

To participate:
1. Follow @entertainmentgoddess @intimatespins and our amazing sponsor @mighty_grip

2. Help us spread the word (PLEASE) by sharing this post. Be sure to tag your friends so they can join you on this journey, and so you can have an accountability buddy!

3. Grab your camera and document your progress over the next 31 days. It’s going to be one wildly awesome ride!

4. Don’t forget to snap, tag and post because TWO lucky participants will get hooked up with some mighty sweet swag from @mighty_grip that will aid you on your aerial endeavors!

Yay, it’s day 1 of the Aerial Conditioning and Core challenge with me and @intimatespins and We’re starting with a few key and essential exercises, then we’ll build from there. Four core drills today…let’s get it!!

1. V-Ups. Start lying flat on your back, crunch up with legs in a tuck, then a pike then straddle. Those three reps equal one set. Complete 5 sets.

2. Rollie Pollies. The life of a Rollie Lillie isn’t as easy as it looks! For these abs, you want to keep the abs contracted. Knees and elbows stay together at all times. Roll up from your back and tap the toes on the ground then roll back down. Complete 10 rolls.

3. Tuck crunches. Find that sweet spot on your tailbone, hands behind you with the fingertips facing your bootay. Contract the knees to your chest for a tuck crunch then straighten them back out. 15 reps.

4. Static Hangs. Hang from your apparatus of choice: Pole (strong hold), stall bars, Lyra, hammock silks, bars at the gym, home pull-up bar. Keep the shoulders active. They should be back and down. Do not sink into your shoulders and wear them like earrings. Pull the knees up to the chest. Hold tuck for 30 seconds. Repeat 3 times.

To participate:
Follow @entertainmentgoddess @intimatespins and our amazing sponsor @mighty_grip

Help us spread the word (PLEASE) by sharing this post. Be sure to tag your friends so they can join you on this journey, and so you can have an accountability buddy!

Grab your camera and document your progress over the next 31 days. It’s going to be one wildly awesome ride!
Don’t forget to snap, tag and post because TWO lucky participants will get hooked up with some mighty sweet swag from @mighty_grip that will aid you on your aerial endeavors!