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April 25 2013

BUTI Fitness

So last week Vertical Fitness Dallas announced that they were offering a free BUTI Fitness introductory class, and always being up for anything fitness these days I recruited a few friends and decided to go. Before the class I checked out the demo video on YouTube and was instantly excited about this new workout. Dynamic Yoga movements, booty popping, hip shaking, deep stretching and great music…how much better of a workout could we get…well other than pole 😉

Now in my mind I was thinking that this was going to be a fun and easy workout (my emphasis being on the FUN and EASY part), but I was pleasantly surprised at how wrong I was. Five minutes into class we were all drenched with sweat and feeling the burn. It was definitely a high-intensity workout, with plenty of hip shaking and dynamic movement. If you’ve ever done yoga, think back to your first time and remember just how hard it was getting used to holding poses for extended times…and then add in continuous dynamic and cardio movements: that’s BUTI!

These days we are all on the hunt for new, alternative (yet effective) workouts and this is definitely one of them. If you’re looking to get pumped up with a quick and effective workout then BUTI Fitness just might be for you. There’s nothing better than a fun and sassy workout that will leave you your body feeling tight and dripping in sweat. Now, it’s not something that you can go to just once or twice and expect instant results, but doing it on a regular – combined with your other fitness routine and healthy eating – can definitely help you achieve a sexy, sculpted and toned body.

Beginning Thursday May 2nd, Vertical Fitness Dallas is adding BUTI Fitness to their weekly class schedule. If you want to give it a go grab your yoga mat and be sure to sign up here: http://bit.ly/10bKxJt

April 10 2013

Wednesday Words of Wisdom

Ashley Blog, FreeStyle Friday, Pole Fitness

wisdomtea I just wanted to share a little excerpt from a book I’m reading. The authors point out that “…[in regard to inaction] Actions could have had results. It is generally better to do something rather than nothing, because action just might have a positive effect. There’s even more to the advantage of action over inaction…it’s certain that inaction will have NO benefit.”

So, how does this apply to each of us and our participation in FSF? Well think about this…How many of you have said to yourself that you’re waiting until you “get better” to do FSF or that you’re waiting for a “different type of song”? And in hindsight what has really been accomplished by waiting? How many weeks have gone by where we’ve skipped working on our dance? Consider the fact that there are 1,440 minutes in a day and 10,080 minutes in a week, so what are our reasons for not taking 5 minutes out to just let go of all of our inhibitions and dance? Think beyond the reasons of work, injury, family obligations…etc. What I hear most often from my fellow pole sisters are:

“I don’t know how to freestyle”
“I’m not good at it”
“I don’t know enough tricks”
“I’m not ready”
“It won’t look good”

Although, I would certainly disagree with each of those statements no matter who you are (we don’t give ourselves enough credit for what we do know and are able to do). The fact that you are a pole dancer, you’ve been to classes, you’ve learned tricks and transitions means that you are ready and YOU CAN do it. There’s a lot that we can learn about ourselves and our dance just by doing it. No matter how good or bad we think we are, there is always something to be learned and growth that can be achieved. So ask yourself: what’s the harm in trying?

Think about this…Do we skip pole class each week because we can’t do a trick? No, we go to class and work on that trick until we nail it. Do we avoid stretch class because we are unable to do the splits? No, we go get our stretch on (maybe even make our own daily stretch routine) and do this until we master that split. So I wonder why don’t we apply that same approach to our freestyle dance? Working on your freestyle dance will produce positive effects. Practicing will bring you more success and learning than not working on it would.

I want to emphasize that what’s important is NOT your activity here in the FSF group, rather, what matters most is your efforts and motivation to work on your Freestyle Dance “offline”. Challenge yourself to a personal Freestyle battle…recording periodically and comparing your videos to see your growth. This group serves simply as a form of motivation and structure. While it is also a platform for those that wish to share videos (although there’s nothing wrong with keeping yours private) it’s also a prosocial opportunity for us to support one another by asking questions, giving encouragement and offering feedback.

Stop putting off what you can do today and TAKE ACTION!

April 3 2013

Trick of the Week and FreeStyle Practice

Ashley Blog, Pole Fitness, Trick of the Week

579072_894093163517_1259139590_n For the last few weeks we’ve been working on this awesome pole split (shown right). You can never go wrong with splits! You can go into it from a jasmine or right before you flip into your superman. It’s a great pose to use in a routine as it makes for a great photo op. Just make sure you point those toes!

Last night at pole class I went to record my attempt at the trick of the week (video below) and it turned into a mini freestyle. During my trick attempt I removed my bottom hand from the pole and extended it out past my shoulder which made for a neat variation of the move. I was thrilled because this was my first time back on the pole in two weeks (since Miss Pole Dance Oklahoma) and during my freestyle I was even also able to hold my iron-x (variation) for a few seconds. It seemed like forever in my head though lol.

httpvh://www.youtube.com/watch?v=b8QMZfTPuHI

10171385_10152282230759647_940028575_o 1024x682

April 1 2013

Evolution of a Pole Fitness Competitor

Ashley Blog, Competitions, Pole Fitness

I think I’m definitely starting to get addicted to the pole competition scene. I remember telling myself after my first competition (back in 2011) that I would never do it again…but somehow I found myself drawn right back to competitive pole. It’s almost crazy to think about the weeks and months we spend putting wear and tear we put on our bodies (not to mention the stress and mental anxiety) just for 3-4 exhilarating minutes on stage. Yet there is just something about the challenge, growth and budding confidence that makes competing so addictive.

Just a few weeks ago I competed in my third major pole competition and I feel that it was by far my best competitive performance yet. I felt so much more prepared and confident this time around, so much so that I plan to start training more competitively to see what I can really do with my pole career. That means upping my workouts with my trainer, dropping 20 more pounds, diversifying my pole classes to encompass more training in my weaker areas and even more stretching/flexibility work.

In addition to training on and off of the pole to prepare my body, I’m also spending time studying a variety of competitions and past winners to gain some insight on what it takes to become a winner. What I’ve realized is that there is definitely a formula to being successful at competitions and I think I’m well on my way to figuring it out. So, in addition to my fitness journey, I will also document and share my competitive pole journey here with you! It’s been interesting to see my progression thus far and I’m looking forward to being able to compare my future self to my current self.

1st Major Competition – 2011 Miss Texas Pole Star (Amateur Division)
Tryout Routine:
httpvh://www.youtube.com/watch?v=5EA57vjY1rE&feature=share&list=UUb2s2rCtOlPHsHhOE1YND4Q

Competition Routine: I actually don’t have a recording of my first competition back in 2011…I’ve been trying to find out if anyone recorded it but it doesn’t look like it. I do however have my tryout video (above) for that competition, which still shows my “inexperience” lol.

2012 Miss Texas Pole Star (Fitness Division) – I didn’t make the finals but below is my tryout video.

httpvh://www.youtube.com/watch?v=6wTaki8ifLo

2nd Major competition – 2012 Southern Pole Championship: – Tryout Routine: No tryout video required. My competition performance is below.

httpvh://www.youtube.com/watch?v=rn4Lpt8yxkA

2013 TGR St. Patrick’s Day Competition – This was a smaller competition here in dallas that I did for fun. I was actually preparing for my MPDO competition and didn’t have time to properly prepare for this one, so I actually ended up just freestyling.

httpvh://www.youtube.com/watch?v=6zwHYEgTZl4

3rd competition – 2013 Miss Pole Dance Oklahoma:
Tryout Routine:

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

Competition Routine:

httpvh://www.youtube.com/watch?v=dxj7IbpIra8

March 26 2013

MPDO Recap and Recovery

Ashley Blog, Competitions, Pole Fitness

mpdo I’d have to say that Miss Pole Dance Oklahoma has been my best competition yet. My goal with this competition was simple: to do better than I had done at my Houston competition…and I feel like I was successful in meeting that goal. My MPDO competition journey started off with a last minute decision to submit an audition video and ended with what has proven to be a tremendous improvement in my competitive performance ability.

I believe that a big part of my personal success with this competition had to do with preparation; I was more prepared for this competition than my previous competitions. This time around I had a better game plan and a great support system. I knew from previous experience that I needed to pay extra attention to the small performance details that I’d overlooked with previous competitions. This included working on my toe point, attention to lines and direction of tricks, facial expressions and also planning and styling practice for my costume, accessories, hair, nails and makeup. It was all of these little things that helped me put on a better performance.

I did the majority of my competition training at Vertical Fitness Dallas…even adding in Aerial Yoga classes to help supplement my flexibility and strength training. The Vertical Fitness Dallas team was great in helping me get my routine together and working on my overall presentation. I also took quite a few level 2 classes which allowed me to work on the fundamentals of pole, as well as Pole After Dark at Zensual which helped me improve my fluidity and dance transitions. In addition to pole training, I put in work at the gym and was able to drop an additional 10 pounds…which made a huge difference on the pole. I do think that I was a little behind in getting my routine together and think that I should have scheduled things out a little better. At least now I have a better handle on developing my own competition timeline that I can use for future competition prep. Unlike my Houston competition routine, I was able to run this competition routine from start to finish several times before the competition and felt comfortable with every part of the routine.

Jumping forward to competition day…
Our ride to Oklahoma was fun. I always have a great time with my travel buddy who gets us to each destination safe and sound. A few hours of great conversation and our favorite jams… well at least the part of it that I was awake for lol. Upon arriving in Oklahoma, we had just enough time to check into the hotel and get in a quick nap before I had to be at the competition venue. From the moment I walked through the door of Will Rogers Theatre it was Go, Go, Go! Warmup, practice, pictures, interviews, makeup and more. The only hiccup was that my contacts wouldn’t cooperate and I had to get help putting them in, and in turn left me doing my competitor pictures and interview without my makeup done. I was second in the competition lineup and surprisingly calm (compared to my past competitions).

At my last competition in Houston, all I remembered from my performance was bright lights and lots of screaming in the audience. This time around I was more in-tuned with my audience and my surroundings. I remember smiling and actually seeing people in the audience and connecting with them. My honey was sitting front and center which also helped give me a positive point of focus during my performance. Overall I was extremely pleased with how my competition routine came out. Now, I didn’t perform it as well as I would have liked (my mind went blank after my twisted grip flip over), but I did improve on some key performance areas that had previously been an issue for me.

Despite the stress, sleeplessness, soreness and occasional frustration, I was proud of myself. I’ve decided on a little bit of rest & recovery, then time to catch up on some work, drop a few more pounds and then it’s back to the pole drawing board!

Check out my Performance Highlights! and watch my MPDO competition performance below:
httpvh://www.youtube.com/watch?v=dxj7IbpIra8

March 26 2013

MPDO Performance Highlights

Ashley Blog, Competitions, Pole Fitness

I’m really proud of my performance routine at Miss Pole Dance Oklahoma. Even though it was my 3rd major competition, it was the first one where I felt like I actually belonged and was good enough to be there. Below are some amazing photos caught by Minh Visual at the competition that highlight some of the key moments of my performance.

March 21 2013

Performance Practice

Ashley Blog, Pole Fitness

This past Saturday, The Girls Room hosted their second annual St. Patrick’s Day competition, which featured beginning, intermediate and advanced level students. The competition also featured a special showcase portion where no-competitors also showed off their pole moves. There was even an impromptu surprise performance from Miss Texas Pole Star Ultimate Division Runner up AND Miss Sexy: Lindsey Dement. As always she gave us a high-energy performance with her signature style and that fiery red hair.

I was a part of the Advanced group and my routine was actually a freestyle. I literally picked my song minutes before the competition started, glanced at the list of required moves and went for it. Normally I would have done a choreographed and practiced routine for a competition, but my preparation for Miss Pole Dance Oklahoma this coming weekend has had all of my time, energy and attention. So instead of dropping out of this smaller competition, I decided to really put my FreeStyle Friday experience to the test to see what I could pull off…plus I figured I could use the performance practice to work on pointing my toes, connecting with the audience and watching my lines. My routine turned out pretty darn good for a freestyle and I was happy that I pointed my toes and didn’t get lost behind my hair. Overall it was a lot of fun to pole without pressure and I enjoyed watching all of the other students perform. Check out my performance below!

httpvh://www.youtube.com/watch?v=6zwHYEgTZl4

March 19 2013

FreeStyle Friday Playlist

Ashley Blog, Pole Fitness

musical One of the things I enjoy most about FreeStyle Friday is all of the new music that we are all exposed to. Our song request/suggestions list has brought new music to my attention that I might not have have otherwise come across on my own. And I’ve found that the music from our past FreeStyle Fridays makes a fantastic pole playlist that you can use in class, at pole parties or when practicing at home. I keep a list on iTunes and on Spotify so that I have quick access to my pole jams where ever I go.

I made my FreeStyle Friday playlist on Spotify public so that you all can keep up with our jams too. This playlist also includes a variety of remixes of the past FreeStyle Friday songs and my hope is that you’ll find a version that really fits your style and personality. Click here to listen to the FreeStyle Friday playlist.

March 14 2013

Pre-Compeition Tips from Pole Pro Natasha Wang

Ashley Blog, Pole Fitness

Stress and soreness have taken over my life and my body over the last few weeks as I’ve been preparing for competition. I was surprised and honored to find out that I was accepted as a finalist in the Miss Pole Dance Oklahoma competition (next weekend) and then I decided to also enter a local competition going on this weekend…thinking it would be great practice. Let me tell you, this competition stuff is HARDWORK. I feel like I’m walking a very fine line between training and torturing my body. Every time I practice I feel like I hurt or pull something else…which only adds to my stress and pre-competition jitters. On top of that I’ve been trying to finish my weight loss goals because I really feel that it will help me in my pole work. I’m down 10 pounds but I still have another 10-15 to go.

I can only wonder how the pros do this day in and day out. I mean, they are always on the go – training, working out, offering workshops and private lessons, judging competitions, doing appearances and photo shoots…etc. How is it that they push past the hurt and the pain to still perform beautifully and motivate their fans and students? I know I’ve been struggling to find the proper balance of rest and practice, while trying to stay focused and motivated for my upcoming competitions. Then yesterday Natasha Wang responded to my struggle with her pre-competition tips….OK, well it wasn’t “for” me but her words were right on time. Knowing the way that I’ve been feeling, I know that there are many others that are in competition prep mode that are feeling the same way. Her experience and guidance was right on time for all of us. I knew that I needed to share these tips as soon as I read them and so I wrote to Natasha seeking permission to repost…and she said YES! I am so grateful to pros like Natasha Wang that take the time to encourage us. It is so important for us to grow as a pole community by sharing experiences, insight and support!

Natasha’s Pre-Compeition Tips
Having been there a few times, I know how nerve-wracking it is preparing for a competition. All those sleepless nights dreaming of choreography, the countless bruises and muscle strains, and our significant others wondering when they’ll have their wife/husband/girlfriend/boyfriend back! So I wanted to share a few pre-comp tips for those of you in the home stretch for Pole Sport Organization’s PPC in Los Angeles this weekend. I’ll be rooting for ALL OF YOU this weekend! Bring it!

1) Don’t make the mistake of thinking it’s best to take the last few days off before a competition to ‘rest’ your body. Yes, take it easier – no more marathon 12-hour training sessions – but remember to run your routine at least twice per day in the days leading up to the comp so the movement is fresh in your muscle memory. It’s also important that you focus during these training sessions. Instead of spending 2 hours mucking around on the pole before you run your routine, thus wasting what valuable remaining energy you have, once you arrive at the studio, do a proper warm up, put on your music, turn on your video camera, and GO! Refine the passes and tricks AFTER you’ve done your run-throughs and can evaluate your performance on camera.

2) Make sure and run your routine in full, in costume, to ensure there aren’t wardrobe malfunctions. And if there are, there’s boob tape for that. No excuses for point-deducting nip slips — or worse — on stage!

3) Visualize your routine every second you get. In the car, in the shower, before you sleep, in the loo…lots of studies have shown that visualization dramatically improves your physical performance…and you can do it in your pajamas.

4) Eat properly the day before and day-of the comp. If you’re competing in the morning, eat a carb-heavy dinner the night before and a light, easily digestible breakfast 2-3 hours before the comp (my mainstay is oatmeal on day of comps). If you’re competing in the afternoon, eat a hearty breakfast and a light carb-based lunch 2-3 hours before you hit the stage. If you’re competing at night, have a hearty breakfast and lunch, and a snack 1-2 hours before performance. Some good tips can be found here: http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm

5) Pack up your competition bag the night before. Make sure you have your costume, grips, snacks, bottled water, boob tape, post-comp outfit, warm-up sweats, yoga mat, iPod with music, foam roller, etc.

6) When you’re at the event, be nice to your fellow competitors backstage and help create a supportive, convivial atmosphere. No cattiness or competitiveness! This will help you GREATLY in reducing pre-performance jitters, and thus will help your on-stage performance in the end.

7) Before you go on stage, reduce nervousness by taking slow deep inhales and exhales. I also always remind myself that I am so lucky and blessed to have a healthy, functioning body when there are so many in the world who do not. Celebrate how blessed you are by giving the judges and audience your everything on stage.

8) Finally, once the results are announced and if they are not to your liking, do not ruin the triumphs of your fellow competitors by saying you were robbed, or the judges’ decisions were flawed or biased. We’ve all felt the disappointment of not doing our best, or not winning that trophy, but a sore loser isn’t inspirational for anybody. If this wasn’t your time to stand on the podium, use this as ammunition for your next competition, to work harder and more focused! Hard work will always be rewarded – even if it’s not a trophy, it’s the satisfaction of knowing you did your best (and having a killer video for YouTube.)

And if today was YOUR DAY, celebrate! And make sure you thank your choreographer, home studio, trainer, costume designer, friends and family, because they’ve all helped you get there.

Good luck everyone!!!!

About Natasha Wang
I came into pole dancing purely by accident. In 2004, a girlfriend who’d seen pole dancing on Oprah dragged me to an intro class at S Factor. I’d never been comfortable with exhibiting overt sexiness, so it wasn’t exactly love at first fireman spin, but it was a titillating curiosity; a little secret I could hide under my work clothes and my public-facing good girl persona. I don’t have a gymnastics or dance background, so pole dancing was also an opportunity to be that dancer I’d always fantasize being — without any of the judgment or pressure to be perfect.

I joined Leigh Ann Reilly’s Be Spun gym in 2008 and saw what was possible with the human body. Women and men contorted into unimaginable shapes, instructors and students seemingly levitated. These human beings were achieving the impossible – and I knew I wanted just a little bit of their superpowers. I began training every day, several hours a day.

What started off as something I did with friends for fun once a week, turned into a full-fledged love affair. I began competing in 2009 with little fanfare. Then I joined the cast of Kelly Yvonne’s Girl Next Door show and discovered the art of pole, in which emotion, storytelling, physical prowess and vulnerability came together on stage to create something magical: pole art. Under Kelly’s mentorship and coaching, I started winning my first titles — first East Meets West/Tri-Pole Challenge’s “Miss Pole-AM 2010,” then the 2010 California Pole Dance Championship followed by the USPDF West Coast Championships that same year. This past April 29, 2011, I cinched the USPDF National Championships title. Since then, I’ve put my nine-year career as a publicist on hold to embark on what surely will be a strange, surreal journey that will take me around the world. I invite you to join me on the road as this self-professed ‘regular gal’ starts a new chapter of her life.

Visit Natasha’s website at: www.natashawang.com

Check out Natasha’s Fan Page on Facebook at: http://www.facebook.com/NatashaWangPole

March 10 2013

Joining the Pole Freaks Team

Ashley Blog, Pole Fitness

I am thrilled to announce that I will be joining the PoleFreaks team as a contributing blogger. This is a wonderful opportunity that will allow me to connect with more of the pole community. We are all on this journey together and I feel that it is important for us to help educate and mentor others. I hope that by sharing my experiences and insight, I will be able to help and encourage others on their pole and fitness journey.