I’m super thrilled to share my newest weekly class with you!! We’ll be getting eXtremely Flexy in this NEW all-levels flexibility class! Xtreme Flex is your go-to class for all-things stretchy, flexy and contortiony! Whether you are already super flexible or just getting started on your flexibility journey, we’ll take your flexibility to the next level and help you become stronger and more balanced along the way. Bring a buddy or make a friend in class because we’ll be using a combination of individual and partnered stretching, paired with various apparatuses, to push our bodies to the limit. We’ll be hitting all of your favorite spots: splits, hips, back, shoulders, chest, hand/arm balances and much more! Aches, pains, stress, lack of flexibility, desire for more flexibility, obsession with extreme flexibility or maybe you just want have a good ole time…no matter what your mind and body needs, I got you.
Be sure to join me each week at Zensual Dance to work on your flexibility goals.
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 fire but to just offer up some food for thought on the issue.
[quote]I have been told that the male pole dancers of the community are angry and offended that I am not giving a big cash prize to the men’s division this year and are saying that I discriminate against men and am being disrespectful to the male pole dancers. I have been told that I “won’t have a men’s division”. I have had several private conversations over the past few weeks, which I have explained that the men’s division is an experiment to see the interest it draws from the men in the community who have never even applied to our event in the past, never attended and in most cases never even acknowledged personal invitations I’ve sent to individuals in past years. Each year we have no more than 2 or 3 men apply to our event. The prize money is coming from the application fees. When the applications from hundreds of women compared to a couple of men, I don’t feel it is right to take the money they have put into our event to give the men an equal prize the first year they have their own division. There are many people I speak to in the pole community who are expressing that we need to support the people who support us and with so many looking for support from events and sponsors, that we cannot support those who do not support us in return. (sorry for the over-use of the word support there! LOL!)”
– Mary Ellyn Weissman [/quote]
Now I have somewhat of a unique perspective (in my opinion) because over the last few years I’ve been able to work and see behind the scenes of many of these competitions and what it takes to make them happen….and let me tell you what theses organizers do AIN’T EASY. You see so many competitions come and go for so many reasons, but in regards to stable competitions such as Midwest/North American Pole Championships, Miss Pole Dance Oklahoma, Florida Pole Fitness Championship, all of the PSO competitions and Miss Texas Pole Star (to name a few), which are still standing and still thriving you have to assume that they are obviously doing something right and therefore we should trust in what they do. Instead of tearing down by picking at rules and prizes, we should be building each other up and supporting these respectable pole competitions that are put on to give US a creative outlet to show off our talent and passion.
With so many competitions that only give winners a trophy and or a sash and send you on your merry way, I think ANY amount of prize money is great! If your main focus is the prize money then in my opinion you shouldn’t be competing. If money is your end goal and sole focus then you should probably consider getting a job or a side hustle lol.
Yet at the same time, if prize money is truly a concern for you as a competitor or as a supporter then I would encourage you to be helpful and proactive. Reach out to the event organizers and ask “what can be done or what can I do to help increase prize money and prize value”. You might be surprised that it could be as simple as spreading the word and get your pole brothers to enter – think about time spent spreading the word instead of time spent attacking the event organizers. You could event host a fund raiser to raise money that could be donated to the competition to be used as prize money. OR help identify companies that would be willing to donate prizes or money. I’m just saying that there are so many more effective options out there than criticism.
Overall, we all should be appreciative of the opportunity and growth that is being provided through the addition of a Mens Division. Personally, I don’t think that Men belong in the same divisions as women…I just don’t think they can be judged on the same scale equally and efficiently…despite how fair judges try to be I think that there’s just this grey area…but again just my opinion. But anyways…
Like all new businesses and endeavors that are in the startup phase, with the addition of new divisions to any competition there must be a period of growth and adaptation. Things will get better and more balanced as time goes on. And I’ms sure that much thought was given to the pros and cons of adding a Mens Division, prize money, rules, etc. So difference in prize money amounts this is not an oversight or a plight of unfairness. Whether or not you can see it, understand it, appreciate it or agree with it you have to respect it. Respect the fact that you are being heard. That doors are being open and opportunity being provided. “More” “Bigger” “Better” These things come in time. Has anyone stopped to consider the additional time and resources that it takes to add a mens division…what is being put out by the event organizers to make this happen?
And to all of the competitors think about the highs and lows that we ourselves go through with each competition. Now imagine that magnified over a hundred times, and this is only a fraction of what our competiton organizers are dealing with. They are faced with the highs and lows of not only themselves, but their staff, all of the applicants, the finalists that are chosen to compete, judges, vendors, special performers, engineering staff, etc…
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.
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!
“Sometimes all you need is a slight shift in perspective to bring things into Focus.”
– Ashley Robinson
Wow, 2013 came and went quickly. And although I’m a little behind, I wanted to still take a moment to gather my thoughts and set some goals for 2014.
This time last year my life had changed dramatically and I didn’t know what was in store for me or my future. Despite the odds against me (mainly my own self-doubt) I made it through the year and was blessed to come out on top; not only ending the year happy but with even more than I could have ever imagined. With all of the good (and the bad) I can say that I experienced phenomenal growth in 2013 and I’m looking forward to an even better 2014.
My focus for this year is significantly different than it has been in the past, which I’m sure can be attributed to the changes I’ve seen in myself over the last year. In the past, I measured my success and happiness primarily by the significant gains in my finances. However, I’ve slowly discovered that there is so much more to life than money – regardless of how much stability you may THINK it brings. I now see just how much LOSS I suffered in my health and other areas of my life because of the work-a-holic tunnel vision that I had developed – or as I like to call it “SuperWoman Syndrome”. Now that’s not to say that I’m not still a driven business woman, but what I am saying is that I’ve learned take the time that I want and need for myself and the things that I like to do. I even have a sleep-life now…and while it might not be the recommended 7.5-8 hours/night, every night, it’s still a heck of a lot better than I was doing previously. In short, I’ve gained a better appreciation for my time and my energy. In return for what I’ve given myself and my body, I’ve gain back four times over.
With my new focus and new-found purpose in life, my goals this year are more health and fitness related. I will be working towards a more peaceful mind, a healthier lifestyle and an even better body! So my mantra for 2014 is: Mind Right. Body Right. Part of this entails continuing on the goals (turned habits) that I set for myself last year. These things were such an important factor in my personal transformation last year, that I know it is essential to continue with them so that I can continue to evolve.
And as I focus on my mind and my body this year, I really want to use part of that time to reflect on my past and better prepare myself for the future. I realize that I am so much:
A maturing woman
A dedicated girlfriend
A focused grad student (maintaining a 4.0 I might add!)
A hardworking freelancer
A thriving pole artist/competitor
I want to continue to grow and be better in each of these aspects of my life; to be the very best that I can be!
My body is also a big deal for me right now. My stomach is getting flatter, my thighs are getting smaller, my muscles are getting stronger and I’m letting my natural features and beauty take control. The last few years of my body transformation are really starting to show and I feel like I’m finally getting close to the beautiful body I see in my head. And what’s most fascinating is that the better it gets the more I want to work on it – which my trainer predicted when we started on this amazing journey. So I want to focus on getting my body in the best shape it can be. This starts with eliminating the last few layers of fat, getting stronger and toning so that my muscles can shine through.
I also want to take my fitness a step further. More than working out and making my body the best it can be, I also want to become more knowledgeable about health and fitness in general. I’ve already invested in several books to help me get started and I’m looking forward to doing some additional training and certifications in both fitness and pole.
So to be “SMART” with my goals for 2014, I will summarize them by saying I would like to complete the following by December 31st:
Finish Grad School
Figure out what I want to study/specialize in for my Ph.D. (and where I want to apply)
See my abs for the first time
Get my nails to a healthier state
Vacation in Vegas
Earn at least one new pole/fitness certification
Tryout for at least 3 pole competitions. (And hopefully get selected to compete in at least 1!)
Read 2 books a month. Or a minimum of 24 books by December 31st
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
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
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.
Wow, 2013 came and went quickly. And although I’m a little behind, I wanted to still take a moment to gather my thoughts and set some goals for 2014.
So to be “SMART” with my goals for 2014, I will summarize them by saying I would like to complete the following by December 31st: