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Having an infusion of dance styles will not only make you stand out on stage with a memorable performance, for many competitions it can also be worth some sweet sweet bonus points. But WHAT are all of the dance styles in existence and do you know how to recognize (or better yet, perform) them? Let’s […]

One of the best tools at your disposal as a developing artist-athlete is competing (and performing in general). Even if competing isn’t your jam, these three things still apply if you are just interested in performing in shows or one day professionally.  Going through the process of developing, fine tuning and debuting a stage performance […]

Ashley here! The last two years have been full of surgeries and healing, but I’m finally out of pain and feeling more like me! Prioritizing my body and healing put so much on hold, BUT I’m back! So you’ll be seeing me pop up in your feed a lot more and I hope that you’ll […]

One of the conversations I find myself having with all too often with students is grounded in this randomized expectation and the resulting disappointment in movement abilities. It seems with all of the #inspo and #goals we consume via tv/movies and social media that we’ve somehow created these mythical standards dictating what we should be […]

This is probably my favorite and most asked questions. If you’ve ever trained with me or even just been around me, then you’ve probably heard me ask this…A LOT. I ask it so much I put it on a t-shirt and then made it into a sticker! If you have a shirt already, send me […]

Not all tricks were made for everyBODY and you know what, that’s okay!  One of the things I teach in my everyBODY training is that tricks discriminate. The truth is that every trick we are inspired to try, that we double tap <3, that we save to our wishlist and that we ask our instructors […]

Getting out of a non-compete agreement can be challenging, but there are several approaches you might consider: It’s important to handle this situation carefully to avoid potential legal repercussions. Consulting with a legal professional will provide you with the best advice for your particular circumstances. *Disclaimer: The information provided in this blog post is for general […]

Welcome to this long overdue TedPoleTalk. This is just a quickie to introduce the main course which will be dropping later today. For those that don’t know, non-competes have long been a thorn to many in our industry and have led to some really unfortunate things including: – messy separations – loss of amazing instructors […]

Instructors listen up!  Yes teaching pole and aerial can be fun, but it is still WORK. I cannot tell you how many amazing instructors and students I’ve seen lost to this industry because they started teaching too soon, cut their journeys short, got burnt out, had a preventable injury, got taken advantage of or treated […]

Instructors: you are a brand. Even if you work at a studio, YOU ARE A BRAND. And in reality, you are working for the students, yourself and the studio. Regardless of what they say and require you pay for in money/time, studios don’t own:– your mind– your time– your talent– your image– your likeness– your […]

1. Hardware Focused. Unfortunately, not everyone can win. It’s important that athletes (and coaches) have goals and milestones outside of medals, trophies and podiums. Those things are nice, but they do not determine your success, effort or value. 2. Rules are not understood. Athletes (and coaches) do not read and/or fully understand the rules. Unnecessary […]

I am beyond thrilled to announce that I’m back teaching and have a great summer lineup in the works. I’m kicking off my return with a few trainings I’d love to see you at:  After some time away to focus on my recovery and healing, I feel recharged and excited to embark on this incredible […]

When I started the idea and teaching principles behind everyBODY it was because I had experienced and adapted to pole/aerial from the physical sense of so many different body types. It was my own struggles with learning and relearning movement at each shape and size that brought into focus just how important and necessary this […]

I am excited to announce the launch of my first all access video library: FlexyFit Online. I wanted to create something that was accessible to everyBODY and inclusive of all shapes, sizes, abilities and level. Click that play button to learn more about FlexyFit Online and how to get the best results from this online movement […]

Pole & Aerial Competitions got you feeling like this?!? You aren’t alone. Having a knowledgeable coach is a game changer.  A great coach: – knows and understands the rules  – can help you build a level and movement appropriate routine  – helps you stay motivated and accountable  – keeps you on schedule  – gives you […]

Say it with me: “I’m not broken. I’m just under reconstruction.” When you are dealing with an injury or feelings of body dissatisfaction, it’s easy to get stuck in the trap of equating and/or limiting your value to what you see (or don’t see) and what you can or are unable to do. You are […]

Between life and health issues, I’ve had to reboot my pole/aerial career so many times that I’ve become a certified #ProfessionalBeginner. Through all of the starts and restarts, I’ve mastered the art of starting over and I’m learning to embrace it.  I’ll be real though, starting over isn’t easy and honestly sometimes it down right f*cking […]

Often it’s thought that freestyles (or any dance really) has to be fancy, hard and full of tricks. However that couldn’t be further from the truth. Less can be more in the most beautiful way.  Three things to help free your freestyle 1️⃣ Focus on finding comfort and control of your movement.  2️⃣ Explore and […]

Dancers, like anyone else, have diverse preferences and interests. However, there are several things that many dancers tend to enjoy or appreciate: Remember that individual preferences vary, so it’s always a good idea to consider the specific tastes and needs of the dancer you’re buying for.

❤️‍🩹4 Days post-op! There’s a lot about my days that’s different, but there’s also a lot about my days that’s the same. I am working on being thankful for what my body can still do as I heal and get back to my normal. And despite my limitations, my Ashlete Toni was able to still […]

Shoutout to all of the birthday book love I received. My heart is so full and my mind is about to be even fuller. While I posted this picture as a thank you to my gifters and to give your scrolling finger a rest, what this post really represents is REST and SELF CARE. You […]

Time, like your attention is a precious commodity. Use it wisely.  🫵🏾 How’s your time management?

I rant because we can do better. It’s important to look at what you teach, how you teach and managing expectations.  Short on time? Skip the video and screenshot these 3 takeaways 👇🏽 👆🏽Beginner isn’t always “Beginner”.  Regardless of what a class is called or marketed as or what hashtags label moves as, most of […]

Ashley here! My blogging and social shares have been hella spotty over the past couple of years. Besides being ridiculously busy, I prefer living life more than sharing it. BUT I have so many incredible things in the pipeline that I’m excited to share. So you’ll be seeing me pop up in your feed more […]

Slay the Stage is an independently produced show created to give the DFW pole and aerial community a united outlet to showcase their passion and talent while building performance experience. We got our start as a way to help DFW pole competitors practice for PSO and get rid of performance anxiety and jitters. Little did […]

When I started pole 12 years ago I never imagined that it would lead me to where I am now. I feel so lucky to be out of Corporate America and growing in the Pole, Aerial and Circus Industry. Everyday I get to work with incredible people, helping them master their movement, bodies and businesses. […]

WOW, this year literally went by in a flash. Can you believe we are on the edge of 2022? I must say that while the last few years have been full of cray, unpredictability and constant adaptation with everything going on in the world, it’s somehow led to a lot of growth. And I am […]

2022 is literally right around the corner and this is the time where most of us usually start to list out things we’d like to accomplish in the next year. While personally I don’t believe that you have to have a major symbolic moment to start on new goals, I can definitely appreciate the rejuvenating […]

Ahh the holidays! A time full of family, friends, fun and of course food. But what happens when tradition and obligation conflict with your fitness goals and current lifestyle, and threaten your hard earned progress? This is a question that I get often from clients. It’s also a situation that I’ve dealt with myself every […]

Dust off those dance moves because Freestyle Friday is back! (Insert excited shout here) I’ve actually done a lot of cool shit over the years, quite a bit that I have somehow forgotten about; the Freestyle Friday movement being one of those things. But I am extremely excited to bring this back for myself and […]

Welcome back, welcome back…welcome back! It’s been a while. Almost a year to the day (plus two). Life has been pretty topsy turvy for most of us. And for me, as much as I love writing, I’ve just been caught up with well…life. I realized that trying to post on a regular, pre-scheduled timeline just […]

I’ll start this off by saying that as a trainer, it might seem weird that I’m writing this. I mean, it does seem a little backward to be sharing alternatives to hiring a trainer, but my goal is to help others improve their health and wellness – and not just collect money. So I decided […]

Why FLEXYFIT? Well, because flexibility and fitness actually parallel the way we live and handle our lives in so many ways. The right mindset and approach carries over to the rest of your life allowing you to unlock performance in all aspects of life. My journey to regain flexibility and fitness in my body forced me to […]

I’m inviting you to join my quaranteam so that we can stay fit while staying at home! This is a trying time for all of us, and I want you to know that I’m here to give you social support and love in the form of daily workouts. Together, we’ll give your mind a rest […]

Who wants the secret to reaching your fitness goals and creating that dream body? I’ve got the answer…although most of you won’t like it nor will you do it. However, if there’s at least one person that this post touches and inspires, then it’s worth the time it took to write! Everyday I’m asked about […]

Every year the standard goes up, and the talent and tricks in our industry keeps getting bigger and better. With the growth in popularity of pole/aerials and the incredible talent, many of us may find ourselves being pressured to step it up, refine our skills and make fetch happen. But how do you actually get […]

I get this question often: I have fitness goals, but do I really need to hire a personal trainer? Most people want to think that they could get by without one, but if was that simple wouldn’t you have already achieved your fitness goals? Wouldn’t the rest of the world? And would the personal training […]

So you’ve decided to make that investment in yourself and your fitness goals by hiring a trainer – or maybe you’re still pondering the idea of working with a professional. Regardless of where you are on that decision spectrum, there are a few things you’ll want to think about when considering hiring a personal trainer. […]

It’s that time of year where people are setting goals and trying to figure out the best way to make those goals happen. Health and fitness is most often at the top of many of our lists, and finding the right gym home can make all the difference in your fitness success. So what exactly […]

Flexibility can seem like a fairytale, you know that Disney happy ending that only actually manifests for a select few. And then there’s the barrage of photos and videos we are faced with each day on social media that either leave us feeling hopeless or radically inspired. Either way, for many of us, there seems […]

Let’s face it, the thought of stepping up on the stage to compete is both exciting and nerve wracking. I mean, on one hand, who doesn’t want to take your passion (or in some of our cases obsession) to the stage and show of all of the accomplishments you’ve been making in class. On the […]

Working out is important, but rest and recovery is just as important. Relentlessly pushing ourselves and over-stressing our bodies can lead to burnout and result in serious injury and setbacks. As Ashletes, you are ELITE athletes, I expect you dedicate just as must time to recovery as you do to training… if not more. Allowing […]

When you think about health, our physical is where our thoughts immediately go to. Often overlooked but equally important is our mental and emotional health. These two things have a HUGE impact on our physical health and our ability to not only perform physically, but just to get up and attempt to make it through […]

Let’s talk about when and what to eat before a workout…because FOOD matters. That pre-workout meal is what Fuels your fitness and is essential if you want to get the most out of your workouts. The workouts I’m talking about are non-cardio based workouts that involve lifting weights and/or bodyweight. (Pre-cardio food intake can different […]

One of the biggest arguments I hear from women about getting in shape (specifically hiring a trainer and making healthier food choices) is “it’s too expensive”. I’ve come to realize however, that it’s not the money that most are referring to (whether or not they realize it), it’s the time investment. The cost of time […]

This year, I’m all about sharing the benefits of building strong, flexy, healthy bodies and helping people that are ready for their journey. Part of that mission is to debunk two widely reoccurring myths that I’m asked about almost daily. First: You do NOT have to chose between flexibility or muscle. You CAN HAVE BOTH. […]

2019 is finally here and my wall is full of goal posts (pun intended lol). Everyone is habitually sharing their goals and resolutions, while cheerfully optimistic about what this new year will bring. I feel like goal  setting New Year’s resolutions is a socially-conscious, obligatory tradition. In reality, New Year’s, holidays, birthdays, they all really […]

There is a dangerous and misleading epidemic in the YouTube tutorial world that is selling the idea of “instant flexibility”. Just doing a quick search of flexibility, stretching or any specific move such as splits, needle, backbend will deliver a plethora of tutorials promising quick results. These promises of getting a move “fast”, in “five […]

Do you sit at a desk all day? Are you suffering from tight quads and hip flexors? Grab your yoga wheel and give these gentle movements a try! (Thanks to one of my flexbots for requesting this tutorial!). If you’re new to Yoga Wheels and looking for tips on picking the one that’s right for […]

  Are splits and overspilts on your FlexyFit wishlist? Yoga wheels are great for stretching, strengthening, massaging and toning your muscles, and even better for helping you improve your splits! In this workshop I’ll be covering techniques and my go-to flows for effective splits training. Hamstrings and hip flexors get ready flex! Bring: Your yoga […]

Summer’s almost here, which means it’s time to really get working on that bikini body, and I want to share the knowledge and tools to help you be successful. That’s why I’m teaming up with TP Fitness to host an exclusive Ladies FlexyFit Camp on Saturday April 28th from 9am to 12pm! Grab your bestie and join […]

So I’m going to share the story typically untold. All around us there are stories of weight loss and body transformations, backed by endless before and afters, workout tips, inspirational messages, training and resource offerings, etc. Less often do I come across the stores of how the weight came about, which I feel is equally […]

Yoga wheels are one of my favorite tools to use for flexibility and strength training. If you’re considering adding one to your Flexyfit toolkit, here’s some things you should know to help you with your purchase decision. First, yoga wheels are a fantastic and versatile tool that can help you: * Stretch * Strengthen * […]

Curious to know what this yoga wheel thing is all about? Do you have a Yoga Wheel, but don’t know what to do with it? If you’ve been wanting to try one and are interested in learning how to use it and incorporate it into your personal flexibility practice then this workshop is for you! […]

FlexyFit is teaming up with PediPleasers to bring you the ultimate Floor Fuckery class. We’ll explore and embrace sensual movement that will take you from bumping and grinding on the wall to melting across the floor. So let your hair down and leave your inhibitions at the door because this 60 minutes of super sexy […]

Flex Friday just got a whole lot more flexure! Join me Friday nights for an hour of feel-good stretching, that will leave you feeling longer, stronger and bendier! Whether you can’t touch your toes (yet) or you’re hoping for deeper splits and backbends, this all-levels, adult flexibility training class is for YOU! We’ll be using […]

🚨DEDICATED STUDENT ALERT 🚨   One of my new students totally made my day when she danced into the studio with a BIG smile 😁and a box 📦full of #FlexyFit gear. Just a few days before, she attended her first class with me and afterwards shared with me a little about her struggles and goals. […]

Following up part one’s introduction to building strength and endurance with my poolside workout, which includes a great line up of off the pole exercises. Hopefully by now you have a better understanding of how your strength and endurance play a role in your performance, and you’re ready for more exercises you can do to […]

When listening to your favorite song, those 3-4 minutes always seem to fly by! However, when it comes to endurance for routines, that same 3-4 minutes can seem like an eternity, leaving you exhausted, weak and out of breath. If you often feel like you’re lacking the endurance for routines, you are not alone! Building […]

Over the last few years, I’ve been on a journey of physical transformation or in muggle talk: getting in shape.  When I started FlexyFit.co, my focus was to share my love of flexibility and fitness…more specifically sharing my method of enhancing your level of fitness through the practice of flexibility.  And yes, that’s how the […]

It’s official! I’m a UNICORN!!! I am thrilled to have the opportunity to be an ambassador for Pole Sport Organization and do my part to support and promote pole athletes entering the competition arena. Making the decision to compete, and then prepping for said competition, is a challenging, yet rewarding journey. Like I tell my […]

No matter if you are new to pole or a seasoned pro, somewhere along the way you’ve run into issues with grip.  Grip and fear of slipping are a common theme amongst pole dancers, especially when it comes to competition.  There are endless articles and shared posts about various grip aids: types, what to use, […]

The buzz on social media is a sizzling feud between two brands that I know, like and support. Maybe you’ve heard, maybe you haven’t. You’re not missing much either way, but by the time you finish reading this, you’ll get the skinny of what’s going on. The dialogue between Liquid Motion® and Xoticy® isn’t the first […]

This is a post about change, but really about nails, that turns out to still really just be about change (and not the kind that jingles in your pocket). When I started writing (what ended up to be this post) I was actually intending to write about my decision to give up fake nails and […]

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 […]

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. […]

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 […]

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 […]

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 […]

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 […]

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 […]

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. […]

httpvh://youtu.be/qbwgW1WDOv0 ‘ December is here and it’s time to make some serious aerial gains! I’m thrilled to have teamed up with the beautiful and talented Jennifer Huff to bring you this aerial conditioning and core challenge. All month long we’re going to be sharing some of our favorite conditioning drills, along with training tips and […]

So before we dive into this week’s HomeWork, I just want to let you in on a little secret! Starting in December I’ll also be co-hosting an aerial conditioning and core challenge. So you’ll have twice the gains to look forward to. Keep you eye out for the official announcement in the next couple of […]

Who completed your week one Flex From HomeWork?!? Week one was about setting your space and gathering the toys you’ll need to help you on your FlexyFit journey with me. If you missed it, go ahead and start here then come back to this post! Before we begin, go ahead and pat yourself on the back for […]

A few weeks ago I was lucky to come out of retirement and perform at PSO Southwest in Fort Worth. Returning to the competition stage after a hiatus was such a fulfilling experience. This competition differed vastly from all of my previous competitions. The biggest difference was my goals, which were primarily fitness oriented. I knew […]

  Okay, so there’s a discussion that is currently going on in the pole world and it has been on my mind continuously since I first read about it. After seeing much of the back and forth I felt like I need to express my thoughts on this out loud. Not to ignite any additional […]

  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 […]

    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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

I love doing handstands during my routines and coming up with fun ways to get into and out of various handstands. I call this week’s trick a “two-point handstand”…because you have two different points of contact that allow you to execute your handstand. Before attempting the trick you should be comfortable with doing a traditional […]

Vertical Fitness Dallas started their Fit Body Challenge this past Sunday. This is their third year hosting this challenge to help ladies start working towards achieving fit bodies. I was in attendance to meet the great group of ladies that will be doing the challenge and to take their before shots. They have an challenging […]

Twisted grip mounting was one of those tricks that I never thought I’d get. I was in awe every time I saw someone throw that trick. However I just couldn’t wrap my mind around how to get my own body to do it. To make things worse, I broke a foot during my initial attempts […]

This is my favorite shot from the Zensual Winter Showcase and graduation ceremony. They invited me to shoot the event and I had a blast crawling around the studio capturing some amazing action shots! Their small but intimate event featured a group performance, several solo performances, a fun and creative Grinch routine, yummy snacks and […]

December 7, 2012 Vertical Fitness Dallas celebrated their Jingle Bell Bash/Charity Toy drive and I was thrilled to be in attendance shooting the event. The night featured a sassy jingle bell rock group routine, a sexy Curvalicious dance, a booty poppin’ routine, a level 2 pole group routine, a sexy flexy number by B and […]

A topic of much discussion throughout the pole community seems to pertain to the ability (or inability) to freestyle. Questions and comments of “How do I freestyle?“, “I can’t freestyle“, float around our groups and forums all too often. I’m starting to notice (as it was also pointed out to me) that much of this […]

One of the things I enjoy most about studio hopping is that I get to meet (and learn from) so many talented ladies. I believe that it is always great to work with new people who can help offer new ideas, different perspectives and share their expertise. To be a well-rounded pole dancer you need […]

Tryout video in and now the wait begins! August 1st can come soon enough. I honestly went into tryouts thinking that it would be easier this year, I mean I’m seasoned right? Boy was I wrong! Despite being 30lbs lighter, way stronger, dancing with more confidence and performing moves with a higher skill level, putting […]