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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 better?

What are these people that we label #goals actually doing to achieve their phenomenal growth and abilities? I get this question all the time; along with a few others:

• What do I have to do to get better?
• Why am I not getting better?
• They just started, why are they getting x, y, z before me?
• Why can’t I get this?
• How long is it going to take me to get x, y, z?
• Why does my “insert trick/body part” not look like theirs?

If you’ve ever found yourself wondering any of the above or waiting for your moment, it’s time to level up! Leveling up requires a balanced plan of: doing more of the right stuff (proper programming), optimizing your effort, working on your areas of weakness and imbalance (weak point training), taking accountability and putting in the work.

Doing More of the Right Stuff

Going to classes each week, doing the same things you’ve been doing is good, but to move beyond your current level it’s going to take even more. It’s not a matter of adding in more classes, instead it’s about doing an assessment to see what your areas of strength and weakness are and then building a plan to help you build up the areas of weakness/imbalance and fill in the gaps. If you are not following an individualized plan then your growth will be spotty and inconsistent – at best.

Optimize your Effort

When it come’s to optimizing your practice, remember that Consistency is more important that intensity. Consistency is your quality and intensity is your quantity, and in which case, the quality of your effort and practices is more important then trying to be at level 1,000 all the time, doing all the things. There are three areas that I utilize when I’m optimizing the training of my Ashletes and that I use for myself as well. Those are: prioritizing, time management and proper programming.

Prioritizing

This means working on the right things, at the right time and in the right order. What am I getting ready for now, what moves or elements are required for that event/performance.

Time management

This requires us to make the most out of the time that we have allocated to practice. What we are working on is figured out before we show up to practice, that way valuable time is wasted on trying to come up with a game plan. In practice and during crunch time, we eliminate non-essential tasks, socials and any other distractions that do not support what we’ve determined our priorities to be.

Proper programming

This is the progressions that everyone follows. We don’t just throw darts at a board and hope we wake up with elite skills. I have foundational movements that requires mastery before moving on, prehab, progression ladders that help my Ashlete’s #levelup.

Improving Areas of Weakness

If you’re only doing the stuff you like to do, or that “feels good” then you’re missing a big part of the equation, which is going to leave you imbalanced and possibly injured. Pole and aerial are similar to gymnastics and cheerleading in the fact that you need a well-rounded skillset of flexibility, mobility, strength, tricks, dance, and theatrics/artistic flare. To be well-rounded means that we also have to do the tedious, unglamorous work that we typically prefer not to do.

Areas of weakness can often be identified by what you see and feel in your movement, and by taking note of movements that you tend to avoid. You can self-assess or get with a coach that can do a professional assessment to help you identify the areas that could use work. Once you have identified those areas of need, then create a plan to help improve their ability and efficiency.

Improving weaknesses also includes stepping outside of your comfort zone by exploring other types of movement, acrobatics and dance. These forms of movement therapy can help connect the dots, increase fluidity and enhance our creative connections. So that yoga, salsa, acro, pilates, zumba class you’ve been thinking about trying…do it!`

Taking Accountability

At the end of the day, your growth is your responsibility. Your instructors may want the best for you, however they cannot do it for you. YOU have to be invested in your own growth and take responsibility. And YOU have to put the work in. Once you realize that your growth is in your hands, you can start to look for opportunities to help yourself. Some of the key things you can do to take accountability for your growth moving forward are:

• Exchange that reason why you can’t for a reason why you should and need to.
• Understand that complacency is simply that your desire to change is not yet greater than the desire in remain the same comfort zone.
• Pay attention to the corrections you are given by your coach/instructor.
• Seek understanding of given corrections and continue to apply them moving forward. 
• Ask questions. Take interest in your growth and performance by learning more.
• Hold yourself accountable by checking in with yourself on the regular. Set SMART goals, track your progress and evaluate your efforts.

DO MORE WORK.

Minimal effort and maximum excuse won’t cut it. If you’re doing the bare minimum you won’t get the maximum results. You have to push past your comfort zone and do more. Now, I’m not saying add an extra 10 hours of training each week, that’s probably impossible and borderline insane for the majority of us. However, there’s a few ways that we can get more done.

In classes, this tends to be more working and less talking and standing around. One of the most frequent things I say to my student is: “you didn’t pay to stand around, you paid to get beat down” meaning, I don’t want to see you standing around waiting for permission to try the move or sequence that we are working on or waiting on the next thing because you got the first thing right…once. We should be mastering tricks, which means keep going until you can do it so right that you can’t get it wrong.

For some, doing more work means private coaching, attending open studio to practice what they are learning in classes, or planning personal practices at home on their own. Maybe you’re already doing this things, but you identify an additional day you can work in each week, or plan to add an extra 15-20 minutes to each practice session. For others it may mean, daily foam rolling or quick stretches whenever they can fit them in throughout the day. Whatever you identify that you can do, you should do.

Get More Out of Your Current Training

If your schedule is so packed that you’re just not able to dedicate anymore time, there are still things that you can do to get more out of what you can do. Here are a few things to ask yourself and pay attention to to ensure that you get the max benefit from your current classes/training:

• Are you doing what the instructor has asked you to do? Often I see students doing some altered version of what they were instructed to do or just flat out what they want to do. If you instructor takes the time to plan out a lesson, follow it. If you’re unsure of something, ask for clarification and/or another demonstration instead of just doing whatever.
• Are you giving 110% or bare minimum?
• Are you focused on proper muscle engagement, efficient movement throughout the move/trick and clean transitions into/out of the move or are you just focused on getting a good shot for IG? 
• Do you revisit what you learn during home practices/open studio? 
• Do you strive for mastery or just an introduction to the trick? 
• Are you on your phone, taking over the instructor or paying attention to instruction and demonstrations?

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 industry still exist? The truth is that we all need help sometimes and that more than likely, YES, you do need a trainer.

What About Other Training Options?

When it comes to working out, there are certainly plenty of options: online coaching, group classes, bootcamps, online videos, apps, purchasing a written program, DIY, but the key element missing from each is the personalization and adaptation of the workout and periodization. These are things that you are only going to get when working directly with a trainer.

The DIY Method

Let’s dig into this topic a little more…There are instances where people set out to train themselves, and they do well! What you don’t often see, hear and know about that journey is that there is a learning curve required. Those that are successful in training themselves AND get results, also have the motivation, dedication, desire and persistence to learn more about fitness, training, their bodies and to continuously test out what does and does not work for them until they get the formula right and achieve their goals. If this is NOT YOU then you probably want to take the “shortcut” and hire a trainer – who has the education and expertise to do this for you.

Is Getting A Trainer REALLY Necessary?

Some people see personal trainers as a waste of money. But the truth is, investing in a personal trainer is really an investment in YOUR health and fitness; it’s an investment in YOU. So is that really a waste? Just as we go to a doctor, lawyers, hairstylist, nail technician for their expertise and craft, why is a personal trainer any different? Having a trainer by your side means that you’ll have a safe program built around your goals and abilities.

Benefits Of Having A Personal Trainer

With a personal trainer comes a variety of benefits that cater to the various needs of people. For some it’s the accountability that comes along with regular appointments and someone waiting for your arrival and activity, some need the guidance you get with programming and periodization, assistance with proper technique and learning about your bodies, helping you learn more about your daily habits and attitudes in regards to diet, exercise, stress, and other factors, others need that motivational support or the counseling and growth that inevitably comes with many seasoned trainers. Regardless of what that “What” is for you, there is always something to be gained which makes the investment worth it. Especially when the altnertaiveis being in the same current place this time next month, next year, or even five years from now. 

Why Do People Try To Talk You Out Of Getting A Trainer?

Well for the same reason they try to discourage you from other things, because of their own fears, insecurities or unsureness. Although unfair, it is common to project thoughts, emotions, and energies onto other people. Most often when people give argument to the necessity or validity of having a personal trainer, its because they may have had an unpleasant experience in the past, don’t yet see the value in themselves or are scared to take a chance on something unfamiliar. Don’t allow what’s holding them back to hold you back. If you have your goal and know that you need help, then go get the help.

Occasionally you’ll come across haters or people that just don’t want to see you do better than them because of fear of being left behind. They may try to discourage you with the idea of failure or unattainability. Again, do not allow yourself to be held back by anyone. People will doubt you, at times you may doubt yourself, but remember why you started and that you have nothing to lose and everything to gain. Failures are not final, they are simply learning opportunities.

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 more than just walking into your local gym and signing with the first available trainer, that’s not currently working with a client.

What Makes a Good Trainer?

The characteristics of a good personal trainer is very similar that of a parent, they should be patient, supportive, firm, good at teaching – in addition to being educated and experienced. So why is this important? It’s important because this person is someone that you’ll be putting your trust, goals and vulnerabilities into. These are hard enough to do in general, even more so when you’re coming in, not quite the best version of you, and possibly dealing with insecurities, anxiety, depression, self-esteem issues, recovering from an injury or dealing with an illness. So you want to make sure that they are qualified, compassionate, educated and compatible.

Key Things to Consider

Credentials, certifications and education. Is the trainer certified to train? Some trainers went to school and got a kinesiology or sports medicine degree. More commonly you’ll see trainers that received nationally accredited certifications such as NASM, AFAA or ACE (just to name a few). In addition to the broad certifications, do they have any speciality certifications in strength and conditioning, nutrition, flexibility, pre/postnatal. Occasionally, you’ll find a trainer that has been in the industry for years and has tons of experience that takes place for the lack of certifications, and but do your research! I find myself giving more appreciation and consideration to those that hold a degree or are certified because it tells me that you were dedicated to investing time and money into yourself and your craft. And for the right person, it makes me feel a bit more at ease about investing my money and time into them. However, just because someone does have a degree or certification doesn’t make them a sure in, and is not the only thing to rely on.

Personal Experience. There’s many reasons why personal trainers get into training. They may have been athletes in high school and college, they may come from a family that has a health history that encouraged them to become trainers, they themselves may have struggled with health and fitness. I’ve noted that trainers that have been through the struggle of weight loss (myself included) tend to have another perspective on the journey that allows them to better resonate with the various stages and emotions that come along with the journey. This is the same when it comes to various injuries or illnesses that lead people to weight loss and personal training.

Professional Experience. Take a look at their resume. Not just their education and certifications but also: How long has the trainer been in business? Where do they train? Who else have they trained? What types of clients do they typically train? Have their been an serious issues in their past that would affect their current work with you?

Personality and compatibility. The decision to get a personal trainer is hard enough, so you want to make sure that the person you entrust your fitness goals with is someone that you feel comfortable with Yes, they should be encouraging and good at what they do, but do you like them? Are they upbeat, friendly and supportive? If you don’t mesh well with them as a person, then it will be hard for them to be effective at helping you reach your goals because you will be mentally disintuned with them.

Location. Do they work out of a gym? If so, where is that gym located? Is it a gym that you are easily able to get to, does it fit into your daily commute? Do you feel comfortable in that gym envionriment. Is it an outdoor bootcamp? Do you like working out outdoors. Do you mind the weather and elements? Or are they are traveling trainer that makes house calls. How well do you know them, does it cost more, do you feel comfortable allowing them in your house, do you have the proper space and equimpement or do they bring their own equipment or utilize your properties gym?

Availability. Are they available at times that fit in with your desired and ideal workout times. If you (or the trainer) have to drastically change your schedule in an unportable or less than desirable way just to make the appointment work then that is usually a recipe for disaster. If you know that its best for you to get your workouts done first thing in the morning before work, then find a trainer that is an early morning trainer. Another consideration of availability is the current client load. Can they reasonably fit you into their schedule and give you the attention that you need? If they have a jam packed schedule along with a “never-say-no-to-a-dollar” attitude then that can actually lead them to burnout, client neglect or inefficient results.

Specialities. Does the trainer have any nutrition, flexibility, strength & conditioning, athletic performance, children’s fitness, seniors fitness, pre/postnatal, SAQ (strength, agility and quickness), TRX, Kettlebells, etc. These specialities will give them more knowledge and abilities to work with you in a variety of ways and modalities. Also, most national accreditations for Certified Personal Trainers have specific limitations for consulting on things like nutrition, supplementations, medications, flexibility and injuries. At the same time, pay attention to if a trainer stays within their field of expertise or if they regularly try to give advice, workouts or “fixes” that are outside their scope of practice. Why is this important? Despite having the best of intentions, this can often do more damage than good. If you need help in a specific area then find someone that is a certified specialist in that area. You’re not going to go see your general family doctor for a tooth ache are you? I see the same thing in the gym/training arena. For example, something as simple as stretching. I see a lot of trainers stretching clients when they shouldn’t be. CPT’s are not stretch/flexibility coaches – unless they did an additional training certification for it. That being said, your trainer should not be afraid to refer you to someone else. Even better if they have a network of other experts that they all share referrals with.

Cost. Of course cost is a big factor for most because you have to be able to properly budget this investment.More expensive doesn’t mean better results or quality of training. Cheaper isn’t always better either. Keep in mind though that there is not a magic price, so do you research! Cost can takes into consideration: the number of sessions, length of sessions, if it’s a one-on-one, semi-private or group session, if they have to come to you, etc. Another thing to keep in mind is that you’re not just paying for that session, the trainer’s experience and education is a big part of that final number.

Online vs. In person. Now that depends on you. How much support and accountability do you need? You may have a little more freedom to workout when you want if you’re working with an online trainer, but being that they are not there physically it makes it hard to get real time corrections, progressions and regressions when you need them and when they matter most. An online trainer may want to do weekly or monthly checkins, have regular forms to figure out or photo/video uploading requirements to help them track your progress. If you don’t enjoy the extra “paperwork” and record keeping then an in-person option maybe where they can handle all of these things may be a better option for you.

Shows interest. Does the trainer (or potential trainer) show a general interest in you, your goals and your life or do they just talk about themselves all the time? Do they ask you questions regularly and do they listen and remember the things that you tell them? Do they ask you follow up question or send resources that show they listen to you? If all they do is show up for a workout and collect money on the due date then they probably aren’t the one for you.

Things to Watch Out For

So now that you know what to look for with trainers, let’s give some thought to red flags and things that you should avoid.

Likes and followers. These days, a bit of personal success posted online all of a sudden seems to “make someone a professional”. Please be weary of these things. When it comes to your body, health and wellness, it should not be based on a popularity contest. There’s nothing wrong with a qualified trainer having a great social media presence, but they should also have experience, education, results and testimonials to back that up.

Great pics. Just because a trainer has a bunch of photos of their own hot physique doesn’t make them qualified. They may be great at working on their own body (or have a trainer of their own) but what is their ability to work with other people and body types? Their level of hotness or fitness does not represent their level of ability and expertise.

Dateability. It seems sad that I even have to say this, but I see it all to often. Don’t pick a trainer because you want to get with them. Respect that they have a job today and that’s not hooking up with clients. If you’re goal is to get to know the person on a personal level then reach out to them and say that, but don’t interfere with their business. Likewise, if a trainer is abusing their position and coming onto you or making you feel uncomfortable then be sure to speak up for yourself to set boundaries or find another trainer.

Regular Gym Member. You know that person that’s always in the gym, that is in great shape or appears to know what they are doing, well they aren’t always a great bet either. If they aren’t already a trainer, don’t try to turn them into one. Likewise, if they aren’t already a trainer but are interested, don’t volunteer to be a test dummy for them just to get free or discounted services.

Client Judgement. While getting references and feedback from other clients can be helpful, don’t use other client’s appearances alone to judge a trainer. Everyone has a different starting point, is on a different stage in their journey, has different goals, different levels of ability, limitation and motivation. Instead of looks, focus in on the interactions between the trainer and their clients, how the client speaks about the trainer and what is the overall response of the client to training.

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 should you be looking for in a gym?

Size and Comfort.

Give some thought to if you prefer small, intimate settings where there is plenty of space to move around and hear yourself breath or do you not mind a busier, nightclub like environment. Some people prefer bigger gyms full of lots of faces and activity, while others prefer smaller low-traffic gyms. Be sure to know which you prefer when it comes to working out.

Amenities.

What elements do you require for a productive and comfortable workout? Things like towel service, sauna, steam room, hot tub, pools, smoothie bars, stretching areas, locker rooms, showers, childcare, basketball courts, racketball courts, etc., vary from gym to gym.

Demographic.

What is the gym culture like and who works out here? This matters not because you are judgmental but because you want to feel comfortable and relatable to the environment. This could mean working out at a ladies only facility, avoiding body building gyms where loud grunting and heavy weights rule the floor, athletic performance facilities, cross fit gyms, or a mixed environment that is welcoming and ideal for socializing. It can also be uncomfortable to workout at a gym where no body looks like you, that can be age, ethnicity, body size/type, etc. It’s okay to seek out a gym home where you feel like you fit in and can feel comfortable.

Membership options.

Cost is a key factor in most of our purchase decisions, even before we consider value. Membership cost can vary depending on the gym type, location, plan options, term length, etc. Be sure to do a little research on what’s available. Also keep in mind that some gyms are limited to a single location, other big box gyms like LA Fitness, 24 Hour Fitness and Planet Fitness offer multiple locations and this too can play a role in the membership cost. Also be sure to notate their cancellation policy!

Staff

Working out is hard enough so you want to make sure there are helpful, friendly faces there to answer questions, help you figure out equipment and make the experience better. Get a feel for the staff and see if they are approachable and personable. Even better if the know the names and faces of members!

Cleanlines.

No one wants to work out in a dirty gym. Being in a clean environment will make the experience (and pain) of working out more pleasurable. Pay attention to if members clean up after themselves or do they just leave equipment out everywhere, do staff routinely come through to clean up, is there a cleaning staff, and what materials are available to gym goers such as wet wipes, hand sanitizer, spray bottles.

Training services and/or offered classes.

If you’re the type of person that benefits from guided workouts then be sure to find out what services the gym offers that meets this need. This could come in the form of classes or personal training services. Many gyms will offer weekly classes that are included in memberships. Be sure to get details on class descriptions, times to make sure it fits your schedule, equipment needed and feedback from other attendees. If you prefer working solo then getting a personal trainer may be a better option. This is most often an additional cost so be sure to look into pricing and finding a knowledgeable (and hopefully certified) trainer that you are comfortable with.

Type and quality of equipment.

You want to ensure the equipment meets the needs of the workouts you plan to do. In addition to the type and quality of equipment, pay attention to if the equipment well maintained. Take note of quantities of smaller equipment pieces such as bands, balls, small dumbbells (3lb-12lb), etc., because there’s nothing worse than going in for a workout only to find broken machines that are out-of-service, the two treadmills have a waiting line or the one pair of 10lb dumbbells are being held up. Also be sure to pop in during your planned workout time to check out the usage and availability of equipment.

Location.

You want to pick a gym that is easily accessible. Is it close to work or home and which fits in best with your schedule based on the days you plan to workout. The location of your gym should be convenient to where you live or where you spend the most time. Going to the gym can be hard enough on its own, so the last thing you want is to be discouraged because of the drive length or traffic.

Hours.

Is the gym open when you need it? Late nights, early morning, lunch time, holidays? Make sure their schedule meets the needs of your schedule. There’s nothing worse than being pumped for a workout, only to find that the gym is closed or you have to rush through your workout before the close.

Music and Lighting.

These things are often not mentioned, but I think that they are important. I’ve found that lighting can be annoying (as well as unflattering) at some gyms, which for some, can affect your morale during a workout. Music, while often catered to the gym demographic, may not always be to your liking, but you still don’t want to be somewhere where the music totally sucks or is so loud that you can’t even drown it out with your own headphones.

Now that you know some of the key things to consider when searching for a gym home, set aside some time to visit your local options before you sign up. The best time to visit is during the time that you anticipate you’d be working out. Why does this matter? Because you want to get a feel for the environment and the experience as it will be when you are there…because no one wants to be somewhere where they feel helpless, uncomfortable and out of place.

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 to be a dead zone between our current level of flex-A-bility and where we aspire to be, and we can only wonder how do you actually replicate those results for yourself?

While it may seem that your efforts go unanswered, it does exist and is attainable for anyone that wants it and works toward it methodically. If you feel like you’re severely lacking flexibility, have plateaued in your journey, a few inches short of a touch down, or even ready to break through to the next level then there is hope!

For anyone wanting to start their flexibility journey or improve upon their current practice, keep these 10 tips in mind.

1. Start with an assessment. You need to assess before you start! Regardless of your level, experience, and current abilities, you want and NEED and assessment. This is your holy grail as it will give you a true picture of where you’re starting and what you actually need to be working on to reach your goal(s). You’ll likely discover more areas of tightness, muscle imbalances and synergistic dominance that you may have been unaware of. Most coaches will also provide you with personalized training recommendations to help you meet your goals based off of your assessment results.
2. Follow a plan tailored towards your needs and goals. (This directly relates to point #1 why you need and assessment) There are a lot of great tutorials and resources out there (free and paid), but if you don’t know what your body actually needs then is like throwing darts in dark. You may be working on splits and hamming your hamstrings on the regular when its really your hip flexors or calves that are holding your progress hostage. I mean, do you go to the doctor and just take whatever prescription is offered without having them examine you and listen to your symptoms? I sure hope not! So even if you can’t afford regular private lessons or classes, at least with the assessment, you know which free resources will actually be of true benefit to you.
3. Learn how to stretch. You don’t have to become an expert, although the more you learn the better you’ll do! However, you do want to know how to make the most of your efforts. Stretching isn’t just holding a position for a few seconds, if you’re doing it right, then there’s actually a handful of things like doing a proper warmup, using correct posture, and technique, controlling your breathing (If you want more info on this, email me and I’ll send you my best practices for stretching) that will make a huge difference in your efforts. There are also different types of stretching: passive, active, PNF, dynamic, isometric, static and ballistic. Knowing which to use when, where, how and what they do are key. You’ll also find that leveling and sequencing will affect your practice and results. A proper training plan will take these things into consideration and align them in a way that best for you.
4. Invest in a few key tools. You don’t have to run out and buy every tool advertised to help with flexibility, but there are some key staples that are super handy to have: Yoga blocks, yoga strap, foam roller and a massage peanut.
5. Set and follow a regular practice schedule. Part of training your body, means also training your mind and making your practice a regular habit. Put yourself on manageable practice schedule that you can maintain. This could be going to weekly classes, solo practice or even working with a coach. Your programmed practice should also include rest days.
6. Track your progress. Be sure to measure the progress of your efforts.  Some people utilize photo/video every training session, while this isn’t necessary, you do want to create a personalized schedule and routine for how you’ll monitor your progress. You can do photo and video comparisons or there are even apps that you can use to measure the change in angle. Also be sure to notate how you feel. Often highs and lows are attributed to other factors going on in our everyday life.
7. Reassess regularly. Make it a plan to measure progress every 30-60 days. This will allow you to see what’s working for you and to adjust/reset goals as needed. If you’re working with a coach, they will likely set this for you.
8. Be patient. Flexibility can happen, although it doesn’t happen overnight, in five minutes or fast. If you want to know more, then check out my article on Why You Can’t Get Flexible Fast. Understand, that it takes time, consistency along with a focused and methodical effort. You’ll have some great days where you feel like gumby mixed with days where you feel like uncooked spaghetti, stay the course and you will get there!
9. Get a coach. This may be someone that you see weekly or just do monthly or quarterly check-ins with. Regardless though, a good coach will help you avoid mistakes and progress quicker and safer.
10. Go to a doctor for injuries. If you’re injured please see a doctor. Sharing information online and asking for feedback can do more harm than good. Although, most have the best of intentions, it’s just another dart throwing scenario. Go to someone that is qualified to give you an exam and diagnose your injury. Then once you are officially release from whatever treatment or rehab is recommended you can seek out information on building strength and getting back to regular practice.

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 other hand, fear of falling, forgetting a move or anything other than a stellar performance is enough to scare you away from your goal before you even begin. Despite the your nervous concerns, there’s still a part of you that interested and that’s the part of you I want to speak to. Now, this post isn’t for the people that have competed before and absolutely hate it, those that just have absolutely no interest in competing, and those that go Texas cheerleader psycho competitor when they compete and avoid competition to keep their cray contained. However, for the people that are competition curious, that are on the fence about competing, or maybe even unsure about competing again here are the top seven reasons why you absolutely should.

#1. It forces you to take ownership of your growth. It’s one thing to come to class every week and learn from your instructors, and maybe you retain what you learn each week and possibly retrain those skills during your personal practice or freestyles (in most cases people don’t), but when you compete, you are developing something far bigger and better than what you learn in weekly classes. You’re planting a seed, nurturing it by practicing every week and then putting it in action when you hit the stage. During the process you will likely have help from your pole peers, studio owner, instructors or personal coach, however it’s still on you to make the time to practice and do the work. We can support you, encourage you and help you but we can’t do it for you. And if you’re not putting in the work it will show in your rehearsals and your recovery.

#2. You grow exponentially. When we just attend certain classes each week (not taking full advantage of the class schedule studios offer) we tend to limit our overall growth, create pattern overload and miss out on so much. It never fails, that once people enter the competition process, they start to see how important flexibility, strength & conditioning, flow and artistic elements become. This is often when I see the most new faces in classes and private coaching requests, because all of a sudden there’s an urgency to fill in those missing performance elements.

#3. You become more than a hashtag and picture moment. Again, it’s one thing to go to class week to week and learn a trick here and there. . .many that we never revisit again. And often when we do finally wiggle, munch and adjust our way into the trick, the focus is just getting that perfect picture moment for the gram. But let’s be real, so often there is very little focus on how you get in and out of the trick, smoothing out transitions, understanding how to sequence and layer moves – all of which will help your flow and make you a better dancer. Well when you compete, you learn how to do these things as you put together your performance piece.

#4. It builds confidence. For so many people, being able to create something, see it through to the end and have your moment on stage (regardless of the placements) does so much to build your confidence. You find that you’re already a winner before you hit the stage just for embarking on the journey and seeing how strong you become along the way.

#5. Your strength and endurance and conditioning will improve immensely! Being able to do a 2-4 minute routine on stage is tough if you haven’t built up the proper strength and endurance, doing it with a smile (or whatever emotion you’re trying to convey) is even harder if you’re not in the shape that your piece requires. Through the competition process you’ll get a better understanding and hopefully appreciation for your instructors and why they push you the way that they do. You’ll learn the value of conditioning, core strength, lines and pointed toes and more.

#6. Builds stronger bonds with your pole family. For the people that are a part of a studio or competition team, those bonds between you and your pole peers grow during the competition season. I see so many people getting closer, supporting each other, rallying around each other, being emotionally supportive, helping with costume and makeup, and so much more. It’s really such a beautiful sight to see.

#7. It’s an accomplishment that no one can take away from you. Your routine is a creation that you brought to life. Even if you had assistance, you developed it, improved upon it each practice and then performed it with passion. The experience and growth that comes with this accomplishment is 110% you.

There’s so much more than just these seven things that I’ve shared with you. At the end of the day, you have nothing to lose and everything to gain. I’ve coached a lot of people over the years, some that haven’t won and others that have won many times, although honestly it’s not about winning. I never guarantee a win and that’s what makes the process so sweet. These men and women come in with the focus of just getting better and it makes it even sweeter because they’ve already won so much before adding in any additional hardware.

While I focus on competitions, any performance opportunity like a studio open house or competition showcase will still provide you with the same growth, but a certainly a little less stress. So if you’re still competition curious and feeling more excited than before then give me a shout and let’s get started on this journey! I’m here to help answer any questions you have, finding the right competition, private coaching, choreography assistance and more.

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 your body ample time to rest and restore is a VITAL part of your training and will ensure that our subsequent workouts are productive. Outside of my injuries from my car accident, one of the main reasons why I’m able to do so much (or be “meta human” as some of you like to say) is that I do actually set aside time to care for my body and allow it to recover from the daily cray that I put it through. So what should you be doing to help your recovery? Here’s my top 10!

1. Rest. You should incorporate AT LEAST ONE rest day per week. Let me define rest day: a day where you actually do NO PHYSICAL ACTIVITY (unless you count sex as a physical activity lol). This means: No cardio, no workout, no freestyling, no balance work, nothing active. Just R-E-S-T.

2. H2O. You must stay hydrated. Drink water, lots and lots of water.

3. SOAK. DIY at home with a Hot bath soak. I suggest adding a little epsom salt, baking soda and lavender oil. Or bath bombs if you prefer! This mineral soak will help you relax and can ease sore achy muscles. OR a spa day can be great too and you don’t even have to break the bank. Just hit up Groupon and get a pass to Spa Castle. The various saunas and the jets in the outdoor pools are amazeballs.

4. Sleep. Our bodies repair and recover during sleep. Be sure to get plenty of sleep.

5. Get your roll on. Foam roll, peanut, lacrosse/trigger point ball: these work to loosen and relaxe muscles, improve moment and range of motion, improve blood flow and flush out toxins. When it comes to the balls, they target more specific areas of the body, applying more pressure on the muscle tissue in the process.

6. Stretch. Utilize a mixture of lite stretching 15-20 min and deep stretch sessions 30+ min. This will help keep you loose, flexy and mobile.

7. Topical pain relief and bruising ointments like: Bio freeze, Icy Hot, Arnica gel (Pain relief and bruising), Tiger Balm.

8. KILL THE PAIN! If needed (and you’re not anti-pills) Nonsteroidal anti-inflammatory drugs can help. Try Ibuprofen, such as Advil or Motrin OR Naproxen, such as Aleve or Naprosyn.

9. Hands-on Adjustments (Massage & Chiropractic). Massages: I suggest working with a professional massage therapist. They can help work out knots and stiffness while allowing your body to relax. I recommended at least once every 30-60 days. If you don’t have a massage therapist then I can loan you mine. She’s amazing and she’s family with the aches and pains of aerialists. Chiropractor visits: Adjustments can make a huge difference. You don’t need to go weekly, maybe once every 60-90 days.

10. Hot/cold therapy. Heat helps soothe stiff joints and relax muscles. Cold helps numb sharp pain and reduce swelling, inflammation and muscle spasm/cramping.

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 the day. When our mental and emotional health is poor, it negatively impacts the other areas of our life. As women (especially those of color) this is something that we don’t talk about publicly and we often hide or push by the wayside. Recently, this topic has come up multiple times and in multiple ways, making it apparent that it’s time to speak up and bring attention to it.

Although I am getting better at it. I too am guilty of not taking time to deal with my mental and emotional stress. Back when I was in corporate America, I was under so much stress and pressure that my emotional, mental and physical health were ALL in the negative. I was being pressed to be the best at work, being pulled in multiple directions, studying for my MBA and just trying to not suck at life. As a result, I was spending $100 on 4 migraine pills multiple times a month just to get to the point of average functionality. It took leaving that world to help me realize the importance of my overall health and well-being and to put me first. I know what you’re thinking: I don’t have time or I don’t have a choice…I HAVE to do x,y,z and I can wait. Well let me tell you, this is the WRONG approach. You can’t wait, nor should you have to. YOU are the most important thing in your life and when you’re not operating at your best, everything else in your life will suffer. And trust me when I say, you don’t want to hit the meltdown point before seeing help and YOU TIME.

It’s not just me, it may be you or someone around you. A dear friend of mine just recently went through a breakdown and was brave enough to share her story, which I am now sharing with you in hopes that it will spread awareness and self-review to see where your mental and emotional health stand.

Dee’s Story:
I’m typically not one to share super personal stuff here but this is VERY important, and something not enough of us take seriously: O U R M E N T A L H E A L T H.
My mental health is seriously compromised at this time. I’ve always considered myself to be reasonably strong, but with the stress of my mother being near the end of her life and being the only family resource/advocate when dealing with the rehab hospital and hospice team on top of my own health issues, injuries, and work, it has all become too much, and unfortunately it manifested itself in a physical attack against my body and well being. I saw my PCP yesterday (Dr. Johari, whom I am VERY grateful for, if your in the Murphy area she is exceptional). I have been taken out of work until AT LEAST Monday, and have been diagnosed with general anxiety disorder, and depression. I am now on meds to help manage this, and to help me sleep since that isn’t a thing anymore either, until some of these stressors are alleviated.
Did I need to put all of my business on here, and do half of y’all care? Probably not… but too many adults that should know better don’t take mental health/mental illness seriously in this country. For a lot of people it starts with things similar to what I’m dealing with now or losing another family member/husband/wife/lover/significant other/CHILD, or going through divorce, or adultry, or addiction, or gender identity crisis, or coming out of the closet, or losing your job, or …. the list goes on forever! We all have shit we are dealing with, but we all deal with it differently, and SOMETIMES… we can’t handle it alone… AND THATS OK! I couldn’t! I felt myself slipping into a black hole of hopelessness, anger, worthlessness, fear, and the feeling of not being good enough, or strong enough, pretty enough, available enough… and I’ve been stuck there. 😔

Thankfully, I have the most amazing people in my life: my family, friends that I consider family, co-workers that treat me like family, and vice versa (my employer has been amazing thru all of this), and an amazing, supportive, and loving pole/aerial family that recognized this change in me and SPOKE UP! I needed to hear it, because even though I knew I needed help, I felt that I was just being an attention seeking drama queen, and kept telling myself to be stronger and suck it up. I’m not asking for attention here people, If you take anything at all away from this post, let it be this: We all need a little help sometimes, and there’s nothing wrong with asking for it.

– Dee B.

Ladies, you don’t have to be superwoman. You cannot give your best to anyone if you do not take care of yourself first. You have to find that balance with your mental, physical and emotional health. You are allowed to take mental health days. You are allowed to cry. You are allowed to have ME TIME. There is nothing wrong with being human. Know that self care can make all the difference in maintaining a well-balanced life. One practice that I was doing regularly before my accident was keeping my phone on silent until after my am cardio session. ANY and ALL business was put on hold until I did something for me each day. Even with family, if it wasn’t an emergency then I wasn’t responding until after my ME Time. I was able to focus on me and reflect on the day ahead and it was the best downtime. Making this my workout time allowed me to knock out two birds with one stone.

So what are things that you can do?
• Alone time. Unplug from social media, technology and life. Find a quiet place where you can focus on you and do whatever you want to do. Maybe it’s reading, sleeping, foam rolling, Netflixing..whatever. Something that’s just you and just about you.
• Workout. Go to the gym and get your sweat on or take that cycling, kickboxing, aerial yoga, barre or yoga class that you’ve been thinking about.
• Meditation. If you don’t know how to meditate there are plenty of apps you can download on your phone to guide you through the process.
• Relaxing bubble bath. Add epsom salt and lavender essential oils to help the relaxation process.
• Do a little mini-declutter session. Its funny how cleaning up and clearing out a physical space can impact your mentally and emotionally, leaving you feeling lighter and free. Whether its a closet, your clothes drawer, kitchen cabinets or the garage, find a space that you can clean. And even better if you find gently used items to donate that can also make you feel better.
• Treat yourself with a beauty day. Go to the spa, get a manicure or pedicure. Or if you want to be bold get a new hair style.
• Talking with someone. It doesn’t have to be a doctor or therapist, just someone you trust. You’d probably be surprised at how many women you know that have or are currently going through the same thing.

Understand that these things aren’t a one-time deal. Self-care is ongoing and should be a regular part of your life. Just as going to work, your beauty/skin/hair routine, gassing up your car and cleaning your house.

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 vastly). Eating before your workout is important because that food turns into fuel allowing you the energy, stamina and focus you need to perform better.

What to Eat:
You’ll want to fuel your body with an easily digested carbohydrate such as fruit and yogurt, toast and peanut butter, oatmeal, a protein bar or protein shake. You can also add some good fats like avocado, almond butter, nuts or seeds. Sometimes I even like to do a veggie omelet. Just be sure not to eat too much or it can leave you feeling sluggish and heavy.

When to Eat:
Try to get in your meal around 60 to 90 minutes before your session, You don’t want to take in your meals too closely to when you start your weight training workout, but I do recommend experimenting with the types of food and the timing of your pre and post workout meals to discover what works best for you.

Eating after your workout is just as important as eating before your workout, as you need to feed your muscles and replenish your system. Eat a small snack consisting of protein and easily digested carbohydrates within about an hour of training and then your next meal an hour or two later.

Just as important as your food is your water intake. Hydration is essential! As women, we should be consuming 91-95 oz/day (approx. 12 cups). I like to start the day and end the day by just chugging 16oz…talk about a way to jumpstart the system and flush things out. You should also increase your water intake before your workout, continue consuming water throughout your workout and give yourself a water boost after your workout. BTW, this image has very little to do with the post other than it’s a hot guy drinking water which I hope inspires you to drink more water too! lol.

I said all of that to say: DRINK PLENTY OF WATER. You lose a lot of water during your workout because we sweat it out and dehydration can lead to decreased performance, amongst other things. The following chart lists recommendations from the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine’s Fluid Replacement Guidelines (1):

If you are attending ANY of my classes, especially ASSLT, then you should absolutely be sure to follow my suggestions above to ensure that you have properly fueled yourself for the fitness beatdown you will encounter!