Pole Fitness

February 7 2013

Time To Turn Up the Training

tallsplit So last night I found out that I was chosen as a finalist for the Miss Pole Dance Oklahoma competition and I’m thrilled about this opportunity. I am one of three wonderful ladies that will be going there to represent Texas. I’ve dubbed us as TEAM TEXAS, which consists of myself, Tricia Lauerman (2012 Miss Texas Pole Star Masters Champ) and Stephanie Brinlee.

I’ve grown a lot since my first pole competition (MTPS 2011) and I am looking forward to showing everyone. Last November I competed at the Southern Pole Championships in Houston, but I don’t feel like I was as prepared for it as I would have liked. This time around I plan on crossing all my T’s and dotting all my I’s – this means actually having a plan for makeup and hair before the day of the competition! And I’m lucky to have a great support system behind me to help me along the way.

With the competition literally just around the corner I know that I need to turn up my training. Over the last month I’ve been going to Stretch and Contortion class at Vertical Fitness Dallas twice a week, and also going to Pole After Dark at Zensual once a week. I can already seen progress in my flexibility (as seen in the photo) and my dance fluidity. In addition to keeping these classes as a part of my weekly practice routine, I plan to also add 2-3 additional days of pole practice into the mix. This past week, I’ve also started a new diet and hope to drop a few more pounds before competition. I think I’m off to a good start for competition prep! Now I just need a song and a few good runs!

February 5 2013

2-Point Handstand to Chopper

Ashley Blog, Trick of the Week

Trick of the week is a continuation of last week’s 2-point handstand. If you missed it last week or if you haven’t gotten it all the way down then continue working on it this week. Here’s the how to: http://bit.ly/VmhSAw

Transitioning into the Chopper
Make sure that you’re in a stable, well-balanced handstand. Rotate at the waist as you own your legs to a straddle position to allow your inside leg (hint: the one closest to the pole) to move behind the pole. At this point you should be in a straddled 2-point handstand. Making sure that the hand on the pole has a firm grip, go ahead lift your floor hand and bring it up to the pole to meet your other hand in a traditional chopper position.

Watch and Learn!
httpvh://www.youtube.com/watch?v=t5xdcaIrT8Y

Things to keep in mind when doing this trick:
1. Use your CORE to control your movement.
2. Do NOT bend your arms when doing handstands. Bend (also called “breaking”) your arms that will cause you to buckle and hit the floor head first.
3. If you feel like you’re falling out of the trick lower your feet back to the ground or tuck your chin into your chest and then roll forward.
4. Before trying the transition into the Chopper be sure that you have a STABLE 2-point handstand.
5. When you start the transition to chopper be sure that your pole hand is secure.

Also, if you’re doing the February Handstand Challenge then this is a good way to get your handstand for today in! 😉

January 25 2013

A Tiring Thursday

Ashley Blog, Finding Fitness, Pole Fitness

cardio01242013

(My Cardio Results from tonight’s workout)

I think Thursday is now my other favorite day of the week in addition to FreeStyle Friday! Even though it is the longest night of my week, I’m definitely digging Thursdays because of my new class routines. I started off the night with some cardio; I made it a little past my goal of 45 minutes. Then ran home with just enough time to shower, empty my memory card, talk my bestie into going to pole class with me and make it to Vertical Fitness Dallas for Stretch and Contortion class. During class we worked on straddles and splits. While my middle split is S-L-O-W-L-Y progressing, I am happy to say that my left split and my over-split on my right side are coming along very well! We did’t get to work on back bends this week but I’m looking forward to hopefully getting that in next week or maybe a little practice on my own. After stretch class I stayed for a bit to record some spins for possible use in a future VFD promo. It’s funny how your mind goes blank when you’re put on the spot. I couldn’t remember half the spins that I know. But I was able to knock out a few good ones, including my all-time favorite: Kandy Kane!

After Stretch class we darted around the corner just in time for Pole After Dark at Zensual. This class is so much fun. I love the atmosphere and how relaxed and laid back the class is. We’re able to go in, get some sensual basics and then just let the music take control and move our bodies. Switching the music up each week – R&B and Rock – is also fun. I enjoy being exposed to new music and seeing how my dance and my body adjust to various songs. Despite being seriously tired, I decided to take another crack at our FreeStyle Friday song after class. It didn’t turn out as well as I would have hoped. I was noticeably tired from the 4 miles of cardio, stretch and contortion class and Pole After Dark class that I had done before recording this. However, I am happy that I was able to incorporate some new elements into this freestyle. Take a look…

httpvh://www.youtube.com/watch?v=hAuvNt-U7Mc

January 18 2013

Starting A FreeStyle Friday Class

Ashley Blog, FreeStyle Friday

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!

middance 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!

January 17 2013

Bomb with Exclamation Point

Ashley Blog, Trick of the Week

This week’s trick of the week is called the Bomb…no literally it’s called a “BOMB”. What I like about this trick is that not only can it be used in the middle of your routine (a great time to steal a quick breath) but it also makes a great starting position for routines. You can alway work on other ways to get into and out of the Bomb. If you’re comfortable holding with just your legs then throw in some fun arm styling.

Coming out of the trick you can bring your hands to the ground and go into a Crucifix or Handstand. To go back up the pole then you can go into a Pike and then transition into a Superman. You can even throw in a Shoulder Mount from there.

If you’re playing around with the Exclamation Point be sure to practice it on both sides, and as always you can make it your own by playing with the bends in your legs. If you’re ready to take it to the next level then you can use it as a transition into a pike or your Jade split.

httpvh://www.youtube.com/watch?v=e9Uj_HUenNY

Things to keep in mind when doing this trick:
1. Be sure that you are squeezing your legs together to keep you secure on the pole.
2. Your hands can lightly grasp your the outside of your thighs (hamstrings) to help shape the Ball-like position of the Bomb.
3. If you are doing the Exclamation Point be sure that you keep that extended leg STRAIGHT and your toes POINTED. There is a tendency to have a slight bend at the knee but fight that urge.

Try it out and post your variations!

January 9 2013

Fan Kick with Invert Variation

Ashley Blog, FreeStyle Friday, Trick of the Week

This week’s trick of the week is the Fan Kick. I know you all have this down so use it as a refresher and try to incorporate it into your FSF video this week. This is a great transition that will also allow you to get in that quick breather. Pair it with a Pirouette and you can also use it to help you change direction during your routine. 😉

Make it your own by playing with the leg positioning and bend the outside leg into a Passe. Or put on some heels and let your legs meet mid kick for a loud sexy clack!

If you’re ready to take it to the next level then you can use it as a transition into an invert by hooking that outside leg as it comes around in the air. Instead of connecting with the pole you can also tilt back into a chopper. Try it out and post your variations!

Watch and Learn!
httpvh://www.youtube.com/watch?v=UiNofUI4Uvc

Things to keep in mind when doing this trick:
1. Hips should be in front of the pole as you are “fanning” around.
2. Keep you legs STRAIGHT and your toes POINTED. This is a great way to show off your sexy legs. 😉
3. Your hands should be on the pole in a strong hold position (that means thumbs up).

January 4 2013

Shoulder Mount Progression

Ashley Blog, Pole Fitness

I remember when I first started to learn shoulder mounting, seemed like it would be years before I got it. It’s taken more than a year to finally get to a point where I don’t struggle or do what I call a “soccer kick” into it. And while I still haven’t mastered it, I can definitely see and feel significant improvement in my execution. I’ve also played around with a few different grips…princess being my preferred grip when aerial shoulder mounting. Having a secure, yet comfortable grip plays a big part in a successful mount, but what I’ve also discovered as I try to progress into multiple aerial mounts is the amount of core strength and control needed. Lately I’ve been working on strengthing my core so that I can ease into my mount and hopefully one day deadlift with straight legs into it. So far I’ve been able to double and triple shoulder mount. I’m hoping to clean up the multiple execution and maybe even get a fourth mount in…possibly from the floor. I’ll keep adding videos tracking my progress below!

If you are working on your shoulder mount here are a few things that have helped me along the way:

1. As you are lifting up into your mount you may allow your elbows to push out away from each other, but you actually want to do the opposite. When you’re going up, make sure that you squeeze your elbows towards each other.

2. Although kicking may help you get up there it is actually cheating your core out of developing the muscles that you need to glide into it. Focus more on your technique and really using your core to lift up. The rest will follow 🙂

3. Play with the grips. Initially I found that princess grip worked best for me. Now I’m able to do both princess and cup grip.

4. Try mounting on both sides.

Double Shoulder Mount
httpvh://www.youtube.com/watch?v=Do9RroV-OR0

Triple Shoulder Mount
httpvh://www.youtube.com/watch?v=fG8sN5xLIf4

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December 28 2012

Getting a Feel For My FreeStyle

Ashley Blog, FreeStyle Friday, Pole Fitness

For the last few days I’ve been watching all of the FSF videos I’ve done to date and I’ve noticed a few [bad] habits that seem to occur every time I dance. Habits that I’m hoping to unlearn in the new year. So that got me thinking and I decided that I wanted to share these with you and encourage you all to sit down and watch your past videos as well. Even if you’ve only done one or two just take a moment to watch them and really examine your movements. Then I want you to pick one or two things that you want to work on for your future freestyles. I think we’d all be surprise how the smallest little tweaks can impact your dance and how those small fixes may be able to lead into some bigger fixes. Here is what I’ve noticed in my dance that I want to work on…

1. When I attempt to do any type of arm/hand styling I tend to break my wrists and not fully extend which isn’t very pretty.

2. When I do pole splits and heel stretches my foot always seems to be twisted in a weird way…breaking my lines in a not-so-good way.

3. Pausing. I noticed when I go to do any type of inverts typically cartwheel kick-ups but also inverting and shoulder mounting that I can’t seem to go right into it. I pause…like I have to get into position and talk myself into it. It makes my dance choppy and not fluid.

So these are my top things that I want to work on in the new year. I think these three adjustments can help make a big difference in my dance.

When you get a chance take a look at any of your past videos (and pole picks). Don’t pick on yourself or beat up on yourself, instead just really watch yourself (you may have to watch and re-watch a few times) and see what you pick up on. Then identify a few things (no more than 3) that you want to work on and improve and make these your goals and each time you go to dance think about these and make the necessary adjustments to improve them. It could be as simple as pointing your toes, making eye contact, relaxing the muscles in your face, holding your tricks longer…whatever you see in your dance and feel you want to improve on.

If you’re not comfortable sharing them here that’s quite alright. Just write them down in a journal or in your phone’s note app…anywhere that you can easily refer to. We’ll take these things into the new year with us and use them to better our freestyles 🙂

November 11 2012

SPC Recap and Recovery

Ashley Blog, Pole Fitness Cap

Okay, so I’m finally starting to recover from this cold that I picked up right after competition. It was like a day of fatigue and extreme tiredness…and then WHAM….I’m sick. But, now that I can sit up straight long enough to type, I thought it would be a great time to recap my time at SPC. So it started off with an awesome road trip – fast food and 4 hours of crunk music…I couldn’t ask for a better travel buddy! We made it to Houston safe and in good time, right before the evening traffic started to pile up.

Now, I was initially envisioning somewhat of a mini-vacation, however from the minute we arrived that proved to be so not true. The moment we arrived it was game on. After unpacking and grabbing a bite to eat, I got to unpack and explore the hotel a bit. After that I met up with some of my Dallas pole sisters, and together we got to take a peek at the competition area as they were setting it up. I captured the pic below using the new Panorama feature on my iPhone! I definitely appreciate all of the hard work that went on behind the scenes to make this even a success.

It was Friday night that I realized that I’d spent so much time worrying about my routine and receiving my costume that there were so many small details that I didn’t think about and/or let fall through the cracks. I’d completely forgot about makeup…Yikes! I spent a few hours crawling through Pintrest looking for creative ideas for costume makeup and then another hour sitting on the bathroom counter trying them out. Eventually coming across one idea that with the help of Shanna’s awesome makeup artist skills I’d be able to pull off. After that it was pretty much bed time as we had an early morning…and boy did 5:30 am come quick. As soon as the alarm went off I was up running! Wireless head phones wrapped around my neck; coffee and sliced in one hand; a yoga mat and my awesome bag of GRIPS in the other hand. We met up in the gym for an early morning warmup and stretch and then headed over to the competition area to get some practice in on the poles.

I went to practice, but what I walked into was a beautiful pole community Facebook reunion! Facebook is a great way for us to cyber-meet each other and keep in touch, but being able to actually meet you all in person, talk to you, hug you and pole with you was so great. It was wonderful to connect with so many of my fellow polers. After getting in some great practice and checking out some incredible warmup moves from my fellow competitors that left me absolutely speechless and inspired, it was off to take a nap. I got in a short nap and then awoke to find some breakfast and get in some more last minute practice! Luckily SPC had arranged for a small, but healthily buffet for us competitors. I had a yummy breakfast of fruit and yogurt then headed off to practice and stretch.

When I wasn’t practicing, I was watching my fellow poles in support (there were various categories competing throughout the day), going through the routine in my head, stretching and trying not to freak out. Eventually I knew it was time to start getting ready so I headed to my room to shower and pack up my pole bag, then headed back downstairs to check in and watch some more of the competition. In between competitors I started working on my makeup, continued my stretching…as my nerves started raging out of control. Somehow I managed to get ready and check in. Behind the stage as I waited for my time to go on I honestly just tried to zone out…even though the excitement in the room made it so hard.

Then…it was my turn. Now, I’m not sure how I made it to the stage…or off of the stage after my routine. Honestly it was one big blur. I was so nervous that I totally forgot my first sequence once my music picked up and I had to wing the first trick. Coming out of that first trick my mind came back to me and I was able to pick it back up and get on track. Although I think I may have rushed my routine a bit, because there were at least 2 tricks that I added in as I was going along because I realized there was “more song” before my next planned pole run.

All I remember were bright lights and lots of screaming in the audience. Somewhere I made it through my routine and once I got back behind the stage I just had to layout in the floor lol. Looking back I wish that I could have been more relaxed and less nervous…I mean I have better FreeStyle Fridays!

Even though I was very disappointed in my performance, being at this competition was an unforgettable experience and it has given me even more drive to step up my pole game. I am so grateful that I was even able to share the stage with so many talented people…people that I look up to. There was so much love and support being shared – behind the stage and from the amazing audience. Before and after I came off the stage there was a stream of comforting hugs and supportive, encouraging words. I mean sooooo many people: my trainer, my <3, Shanna, Jennifer, Luki, Shay, Stacy, Rashida…and so many others!

So once I let my nerves settle, I was able to watch the last few performances. And I think I found my new pole idol in Rhiannan Nichole…the videos I’d seen online didn’t do her justice. What an incredibly talented dancer she is. I saw so much of what I want to be in her. After all of the performances were over, I got to watch three amazing ladies: Crystal B. Brynn R., and Luki M. be deservingly crowned for their beautiful routines. And of course after that it was time to eat and sleep. We feasted on Taco Bell (terrible I know…I’m paying for it now but I promise to hit the gym extra hard as soon as I’m over this cold).

All was said and done, I came home with more drive and determination, even more inspiration, some awesome swag, a little more experience under my belt and some priceless memories. What a fun, intense, stressful but super fulfilling weekend!

Sooo…while this was far from my best performance, it was a great experience and a good way for my to show off my growth and progress since my MTPS competition last year. My technique was bad, some of my moves seemed rushed and I forgot some of my choreography but I gave it my all. My goal going in was just to be remembered…hopefully I accomplished that. Once I am able to get back to the studio I know that there is lots of work to do, but I am looking forward to it…and to my next competition. So, without further ado my performance at SPC:

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

November 6 2012

The Choreography House VEGAS Retreat

Ashley Blog, Pole Fitness

OK, so I just got word that the Choreography House will also be hosting a LAS VEGAS RETREAT at the end of this year! If you’re not familiar with The Choreography House, it is ran by Kelly Yvonne – who is probably one of the most talented and dedicated choreographers that we have in the pole community. (And someone that I would love to train with one day) She is also the creator of Girl Next Door.

The retreat will be held in Vegas Saturday, December 15th – Sunday, December 16th (11 am to 6 pm) and will feature a handful of phenomenal guest instructors including: Natasha Wang, Jesselee Santos, Mai Sato and Oleg Podobin. It’s a two-Day Dance and Training Intensive, including pole, stretch/flexibility, floor work, creative transitions, choreography, conditioning, commercial dance and much more!

The retreat sounds super promising. With new competitions, showcases, workshops and more popping up all over this specialized training is just what I need. It’s incredible to see how much and how quickly our pole community continues to grow. Click the here for more details.