Recording your practice sessions is one of the best things you can do when working on a trick or routine. Being able to actually see yourself in motion allows you to identify both the good and the bad from start to finish – and not just one key moment (as with photos). Now don’t get me wrong, photos are a great way to document your ability to “HOLD” a new trick or pose, but photos are only one moment in time and they lack two key elements:

1) Your transition into the trick
2) Your transition out of the trick

Your transition into and out of tricks is what makes a routine fluid and seamless. I recommend recording every chance you get. Plus you can still take a photo at the same time or screen capture a photo from the video. And let’s be honest, there’s nothing like seeing yourself in action!

Recording Rehearsals for Events:
When it comes to prepping for a competition or a showcase performance I absolutely recommend that you record your rehearsals. You should always practice your routine on video before your actual performance. It’s not enough to write out combos, perform to the mirror or to visualize the routine. To ensure that you hit your moves and have a memorable performance that conveys the feeling/story/emotion that you image, you actually need to go through the actual dance with your music. Do a real dress rehearsal to see if your routine works from start to finish. You’ll feel more confident knowing how your performance looks from the audience’s point of view.

Why I record my rehearsals:
I’ve been recording my practice sessions for the last few years and I have seen a dramatic improvement in my pole ability and fluidity. I’ve found that I’m able to spot things that I miss when trying to watch myself in the mirror. Plus I am able to share that video footage with others and get valuable feedback.

One thing I’ve noticed is that many of my pole sisters are apprehensive about recording. You have no problem looking at yourself in the mirror when you get dressed, put on make up or just want to see how good you look! So why not record yourself when you’re doing a combo or a dance? Two things that I like to point out is that you don’t have to show the recording to anyone or if you really just don’t like it you can always delete it. While you might not like the video recording it will help you get better and (even if you do delete it) you’ll never regret recording it. It’s simply a learning tool. Regardless of what you might think it’s not all bad. There will be moments and moves that you are just downright proud of and impressed with. Most importantly you’ll always find room for improvement and you’ll be able to more easily identify and incorporate.

How about you? What’s the best performance or rehearsal advice you’ve ever gotten?

The legend continues with the 5th Anniversary of the Miss Texas Pole Star Competition, which is sure to be phenomenal! Last year’s event debuted the Women’s Professional division – which I was lucky to compete in.

This year brings with it a lot of exiting new additions. First, MTPS is not just for Texas any longer! MTPS is now a National Competition with no residency requirements (with the exception of the Ultimate Pole category still open to Texas residents only.) The second big addition is the expansion of the Lyra division which now includes an Amateur and a Professional division. And finally (saving the best for last) MTPS has added a men’s categories for Pole, Silks and Lyra. All of the men’s divisions have open residency.

I have been working really hard behind the scenes with the MTPS staff to get the website updated, design artwork and get the application ready for all of you awesome athletes. I also built a SWEET new uploader on the website that will competitors to bypass YouTube and Vimeo and directly upload their tryout videos to MTPS. As a competitor myself I understand the stress that competition and tryouts can bring so I tried to put that knowledge and experience to use to help the MTPS staff improve the overall experience for everyone. You’ll see some other improvements along the way and I hope that you find them helpful. There is so much work that goes on behind the scenes (more than you could imagine) and trust me when I say it makes you appreciate competitions and those that run them even more.

If you’re thinking about trying out you definitely should! Check out the tryout information and rules. All submission videos are due June 15th. Good luck everyone! See more detailed info here: http://bit.ly/1q5fNI8 or check out our website www.misstexaspolestar.com

Bendability Fitness posted some great tips on relieving sore muscles and I thought it would be great to share it with you.

1. Apply Heat to the sore Area.
Applying heat to the area increases blood flow to that area, which helps the small muscle tears to heal faster. Examples: Sauna, hot tub, steam, hot pads or soaking in a hot bath tub. To increase the benefits of your bath add 2 cups of Epsom salt and 2-3 drops of peppermint essential oil! This combo is great for relieving sore and stiff muscles.

2.Stretching.
After an intense workout or stretching session it is always good to do some light cardio and mild stretching the day after! This helps with blood flow to the sore areas and helps loosen up stiffness. This increase in blood flow helps to repair the muscle tissue more quickly and will leave you feeling more limber.

3.Rub away the pain.
Get a professional massage, have a friend rub your sore and stiff muscles or use a foam roller and rub the pain away yourself. Having sore muscles worked on helps to bring blood flow to the area which helps to repair muscles and move toxins out! Bendablility’s Foam Roller DVD is great for relieving, lengthening and stretching sore muscles! Also using an Arnica Oil or lotion can be beneficial when rubbed into sore areas. Aveda makes a great Active oil that is targeted at helping sore muscles.

4.Post workout Ice pack.
The cold temperature constricts blood vessels which reduces swelling. When you remove the ice pack your body warms up quickly, improving circulation which helps with the healing process! Cooling the muscles works best right after a hard workout. Use the Ice pack on a specific area (ex. Sore neck, shoulder, wrists etc). Some also swear by cold showers and/or baths for quicker recovery time.

5.Rest and Diet.
Your body needs rest to recover and re-build! Get lots of sleep when training hard and make sure to have a day off in your routine. Drinking a lot of water is also very important (8-9 glasses a day minimum)! Without adequate water your body will not function at its best and even with mild dehydration you can feel a lack of energy. Water also helps to flush toxins out of your muscles and keep the recovery process moving smoothly.
Eating food that helps to bring inflammation down is also a great way to support your training. Examples of foods that bring inflammation down (but not limited to)are: Ginger (great as tea or juiced! You can add ginger juice and lemon to your drinking water for a kick), turmeric, walnuts, olive oil, veggies and non-acidic fruits and green tea.

It was a privilege and joy to assist at the Xpert training this weekend. Allison Sipes is simply amazing and inspiring. Experiencing the training from another perspective was so insightful. I must have written at least 30 pages of notes.

Tricia, thank you for opening up your studio to host this great program.

And to the new group of Xperts: Congratulations on your SUCCESSFUL decision to better yourselves. You all kicked butt this weekend. Though the course came to an end, this is just the beginning of your journey. And even if you’re already an instructor, completing this program will change the way you teach and interact with your students…and probably the way you yourself train. All the information and techniques you learned will impact your pole workouts and abilities always – in all ways. Your manual is such an amazing resource so continue to make use of it and add to it. Review it and refer to it often…and don’t let it out of your sight. Empower your students by instilling in them the proper technique, mechanics and body awareness needed to be successful in their journeys.

Photo courtesy of Altitude Pole & Dance Fitness: www.altitudefitnessfrisco.com

When I started FreeStyle Friday I never imagined how quickly it would grow. The support from studios, pros and students has just been incredible. I am thrilled to hear from so many instructors and studios that have been inspired to start a FreeStyle Friday class at their studio.

A little background…
FreeStyle Friday started as a personal challenge to myself. I knew that my dance and fluidity was seriously lacking when it came to my pole routines. The only way I knew to get better was to make myself dance more and document my progress. I told my a few close pole friends about this personal challenge to help give myself some support and also accountability – knowing that pressure and expectation would help me get the job done. Fortunately these pole sisters were so supportive that they started doing it with me and so I decided to share this challenge with others in our pole community to see who else would join in…and the rest is history!

I am honored to see the support that we are getting from studios that have been inspired to start scheduling FreeStyle Friday practice into studio time. I never imagined that a personal challenge could bloom and become part of the weekly schedule at pole studios.

If you’re thinking about scheduling a weekly FreeStyle Friday class or jam session, I have a few pieces of advice to share:

Getting Started…
One of the hardest things about free styling is the lack of structure and direction. Many students may be feeling this as they enter class, so I suggest giving them a jump start at the beginning of class. Start by asking them what they want to incorporate into their freestyles. You can brainstorm on how to work this into the class during your warm up. After your warm up you can explore some basic transitions and combos (and some variations) based off of what your students voiced. Often the Trick of the Week might be a great option to help get started. This will not only offer students a starting point but it also will help with getting all of their muscles warmed up and engaged.

Class Format…
My suggested format for FreeStyle Friday classes is that they should be minimally structured classes that are a blend of pole levels 2 /3 and Open Pole. This allows for a little bit of instruction and then plenty of free time for the girls to pole around on their own. Most likely you’ll have a group of girls at various levels skill wise, so its always a good idea to keep it on a level that everyone is comfortable with. It’s OK to put the FreeStyle Friday song for that week on repeat. (Students can tune in and out during warm up and initial instruction.) This will introduce the song to those that haven’t heard it and allow everyone to get a feel for the music and come up with some moves they want to incorporate.

When it comes to recording…
Give students 2-3 chances to record as a group but also encourage them to record individually. Often we may feel more comfortable recording as a group, but what can happen is is that we can stop focusing on our own dance and instead tune into what others are doing and mirror or try keep up with them. Or after the recording when we are reviewing, we often make the mistake of using that time to compare ourselves to those that we were dancing with/nearby instead of critiquing ourselves. It’s great to work as a group but I want to emphasize the underlying goal of personal growth.

You’ll also have students that are shy and won’t want to record. Encourage them, give them a little push but don’t force them and don’t single them out. Asking them to join you for class next week will make them feel more connected and encouraged…and maybe next week they’ll feel more ready. Also, you can let students know that it’s OK to record and NOT post. Just because they record that doesn’t mean they have to post. At the end of the day my goal is just for everyone to monitor their progress, identify what they do well and where to improve so that they can see their growth. Keep the recordings to themselves or sharing with instructors or FSF admin is quite all right.

Remind them of their options…
Options can sometimes ease the mind and help students relax enough to get through their dance. And I know from experience, once you get through that first dance, it gets easier and easier from there. So to help with this remind them that they are welcome to change things up in any way that works best for them. This includes skipping pole work and doing FreeStyle Floorwork, FreeStyle wall work and FreeStyle chair work (let them know they don’t have to be on the pole). For those that do want to incorporate pole work let them know that they don’t have to invert or do any hard tricks. Working on spin combinations or putting that often forgotten left side to work is always a great option!

Remembering to breath and hold their tricks is key. Let them know it’s better to do 3 tricks that they can fully extend and hold, as opposed to sloppily doing 6 rushed tricks. Less is MORE 🙂

Something else you can do is have your students switch poles throughout the song. This encourages more movement and variety in their dance. You can rotate them through verbal direction every 45-90 seconds.

Often the idea of having to make it through an entire song (especially when first beginning FreeStyle Friday) can be the element that holds students back from recording. So in this case let them know that they can dance the intro only or come in during the middle of the song.

I hope this information helps! If you need help setting up your FreeStyle Friday class or have any questions please let me know!

Competitions open to Texas Residents

PSO: Pacific Pole Championships – Los Angeles, CA
www.polesportorganization.com/champ/pacific/
Tryout videos due: N/A ($99 Amateur Levels 1-4 and Showcase. $190 Pro Event)
Competition: March 1-2, 2014
*Texas residents may enter amateur levels. Pro level has a regional residency requirement and is NOT open to Texas residents.

Miss Pole Dance Oklahoma – Oklahoma
http://www.misspoledanceoklahoma.com
Tryout videos due: January 12, 2014 ($35)
Competition: March 28, 2014
*PCS Qualifying Event

PSO: Atlantic Pole Championships – Herndon, VA
www.polesportorganization.com/champ/atlantic//
Tryout videos due: N/A ($99 Amateur Levels 1-4 and Showcase. $190 Pro Event)
Competition: April 12-13, 2014
*Texas residents may enter amateur levels. Pro level has a regional residency requirement and is NOT open to Texas residents.

Capital of Texas Pole and Aerial Competition – Austin
http://www.capitaloftx.com/about-us
Tryout videos due: February 23, 2014
Competition: May 2-3, 2014

Central Pole Championship (Pole Sport Organization) – Chicago, IL
www.polesportorganization.com/champ/central
Registration due: April 10, 2014 ($99 Amateur Levels 1-4 and Showcase. $190 Pro Event)
Competition: May 24-25, 2014
*Texas residents may enter amateur levels. Pro level has a regional residency requirement and is NOT open to Texas residents.

Queen Mary Pole Championship (Ink-N-Iron) – Long Beach, CA
http://ink-n-iron.com/pole-championship/
Tryout videos due: April 21, 2014 ($50)
Competition: June 6-7, 2014
*PCS Qualifying Event

Southern Pole Championship (Pole Sport Organization) – Atlanta, GA
www.polesportorganization.com/regionals/southern/
Registration due: May 7, 2014 ($99 Amateur Levels 1-4 and Showcase. $190 Pro Event)
Competition: June 7-8, 2014
*Texas residents may enter any level including Pro.

North American Pole Dance Championship (Midwest Pole Competition) – Chicago, IL
http://midwestpoledancing.com
Tryout videos due: May 25, 2014 ($55)
Competition: August 15-17, 2014
*PCS Qualifying Event

Pole Classic (Pole Expo) – Las Vegas, NV
http://www.poleexpo.com/pole-classic-competition-pole-star-showcase/
Tryout videos due: June 14, 2014 ($39)
Competition: September 4th – 7th, 2014
*PCS Qualifying Event

Miss Texas Pole Star – Dallas, TX
http://www.misstexaspolestar.com
Tryout videos due: June 15, 2014 ($75-$125)
Competition: October 10-11, 2014
*PCS Qualifying Event

GET YOUR MIND RIGHT

Lately I’ve noticed that many of my fellow pole sisters are making their decision to (or not to) compete based on who else may be trying out and competing. Please do not fall victim to this way of thinking. This is absolutely the WRONG way to make your decision and really shouldn’t be a part of your reasoning in any way, shape or form.

I can only think that part of it has to do with our focus going into the competition process. We can get so wrapped in the FEAR of who we’re going up against, overly-critical of our own ABILITY or too focused on that coveted WIN. But at the end of the day none of those things really matter. Your decision to compete should be based on YOU and only YOU. Competitions are simply a personal tool, a way to push yourself to a new level, test your growth and show off the hard work that you’ve been putting in…so use it as such. Your goal should be to focus on doing you and being the best that you can be. Don’t fear the ability of your fellow pole sisters (or pole brothers), instead appreciate and respect their handwork and achievements, while also recognizing and appreciating your own. And when it comes to winning, let that be an added benefit IF IT’S YOUR TIME, if not your time then it’s not your time…but trust that one day your time will come. Think back to 2010, Crystal Belcher didn’t win MTPS her first year…but 2 years later after a lot of hard work and growth, she was crowned the 2012 MTPS Ultimate Winner!

So many of us go in with one thing on our mind…that WIN. Yea, winning is great and all, but in reality those 3-4 minutes on stage are just a very small part of the total competition experience. What you are really gaining out of the competition experience is the growth that you achieve in your poling, the personal development of pushing yourself past your limits physically and mentally, as well as the backstage camaraderie and relationships that you’re able to build with your fellow pole sisters and brothers.

So you’re still thinking about competing and now you’re starting to get focused on the right things, so keep reading!

TAKE A CHANCE

If you’re thinking about trying out but still not 100% committed and having some doubts then take Nike’s advice: JUST DO IT! Seriously, why not? You’ve got noting to lose. Not sure if you’ll make it to the finals? That’s OK, not all of us do…I didn’t make MTPS last year. And keep in mind that tryout videos and applications are private. Go to your instructor and let them know you’re interested in competing and want help putting together a routine and a tryout video. You can always submit secretly and keep it to yourself until you find out if this was your year to make the cut. And keep in mind that not making it isn’t the worst thing that can happen, but not trying out and living in fear of the “what if” is. Plus, there will always be competition in life, at work, everywhere…regardless of who it is and what you’re doing.

Linda Spraggins, Co-Owner of Miss Texas Pole Star, said: “There’s nobody that’s won anything that hasn’t tried out or entered FIRST.” This is SO TRUE! There are no handouts and with any contest, they all require a little initial effort. Whether you have to call in, get in line, fill out a form, etc…heck even with the lottery: you have to go buy a ticket! Linda does go on to remind us, that it is about more than just the win. “We can’t let that [Win] be our only focus,” she says. “I hope that our competition helps people recognize and fulfill other goals.”

And Linda is right, we should use MTPS and other competitions to find, set and achieve some personal goals. Maybe you’ve always had a problem with public speaking or being the center of attention and your goal is to be more calm, cool, collected and comfortable in your skin. Or maybe you’ve only danced in class or have never done a full choreographed performance before, and you’re determined to create a routine and do it on stage. Whatever your personal hurdle is, turn it into a personal challenge that you can overcome.

TAKING THE NEXT STEP

So you’ve made the decision to compete but you’re a little unsure about which category to apply for. (I’ve noticed that this more so affects those considering the Amateur and Fitness levels.) We’ll start by asking yourself: Have I MASTERED the required tricks and elements in the category that you considering? If no then that might not be the category for you. When you go into a competition you want to do a routine (and tricks) that show off your very best. Knowing how to do a trick is not the same as doing a trick, and doing a trick is not the same as executing a trick effortlessly and with precision.

The Miss Texas Pole Star staff has done a great job this year with defining the focus of each category, really leveling the playing field a little bit and really making this a great year to be an amateur. They’ve made it a point for the amateur division contestants to really focus on pole foundations and performance fundamentals – this means making dance, clean spins, emotion and personal style your main focus. As amateurs this is your time to work on the foundations that make the difference when you get into the higher levels. Just think, if you are able to build a solid and interesting routine around your pole foundation, just imagine what you’ll be able to do when you get to the Ultimate and Pro levels and you can throw a Fonji or Rainbow Marchenko in there.

I hear this question a lot: there is no inverting allowed in Amateur division this year? Does this meant that because I can invert that I shouldn’t do the Amateur division? Not at all; you have to look at the bigger picture. Yes, you can invert but is it clean or is there a bit of struggle with it? After you invert are you able to seamlessly transition into another trick? If you answered no to one of both of these questions then you should definitely NOT base your category decision on the fact that you can invert. Yea, so maybe you can do a “hard” trick, but how easily can you transition into and out of that trick? Is it fluid and seamless? And more importantly, how long are you able to hold that trick (without struggle) and with proper lines, perfect technique and the right emotion conveyed on your face? While you may want to do invert or do other “Cool” tricks you should place yourself in a category where you can perform at your best while respecting your level and your body.

Feeling doubtful about the ability to create a beautiful routine using only spins and emotion? Watch this special performance by Aerial Amy at the Canadian Pole Dance & Artistry Showcase in Toronto. Note that there are no inverts, yet she still makes a stunning and compelling performance with her emotion and her ability to tell story with her movement.

httpvh://www.youtube.com/watch?v=c9LLnEjfpPg

Then on the other end of the spectrum you have those that have never done a competition, but have been poling for a while or have been able to catch on very quickly and have moved more towards and advanced level. In this case you should go ahead and tryout for the fitness level (or above). Just because you are new to the competitive pole arena doesn’t mean that you have to start out a level below your proper placement – maybe you have a dance, gymnastics or fitness background that gives you an edge and will ultimately play a factor in your placement.

Take this opportunity to evaluate your abilities and the requirements for each category. Then set a goal and align that goal with the requirements of the competition as well as your personal desire. If there’s something you’re not sure about talk to one of your instructors or any of your fellow polers that have been in the competition game for a while. They are all full of helpful information and will be able to point you in the right direction.

At the end of the day keep in mind that all of us have has to start someplace. You can’t leave pole class and go win MTPS, USPDF or any other competition. There is a process of growth, development and experience that goes along with it. You must embrace and learn to grow as an athlete and as a person.