Tuesday, January 23, 2018

Pole Harmony 2018 Blog Goals

It's a new year and a fresh start!  I like to take stock of all the areas in my life this time of year and map out goals I'd like to manifest over the course of the next twelve months.  One area in particular that I'd like to revamp would be this blog.  In 2017, I was fairly consistent with weekly content.  I, 2018, I want to use this blog as a means to stay on track in my health and fitness goals as well as continue to write about products, issues, recipes, and anything else fitness or circus related.  So here is an outline of the types of content and goals I have in mind for the coming year for Pole Harmony. 


Blog Content
  1. Product Reviews
  2. Recipes
  3. Monthly Challenges
  4. Pinterest Fitness Series Routines
  5. Tutorials
  6. Giveaways
Frequency of Posts: Every Tuesday at 09:00am


Engagement: I'd like to be more engaged with my blog and Instagram account.  I'd like to feature more personal progress fitness videos and posts on IG that are related to the content featured on my blog such as:


  1. Recipes
  2. Training Videos
  3. Conditioning
  4. Flexibility
  5. Product Reviews
Thank you to all my readers and dedicated followers that have routinely read, subscribed, commented, and shared my posts all these years.  I really appreciate your loyalty to Pole Harmony and the content I am able to share with all of you every week. 

Tuesday, January 16, 2018

Desk Cycle One Year Update

Last January, I purchased myself a Desk Cycle.  I featured the Desk Cycle in a blog post in April, Desk Cycle For Your Sedentary Work Day.  I found this device to be the perfect solution for me to obtain my 10,000 steps per day goal with my fitness tracker and employee wellness program.  Once I completed all my employee program goals, all my fitness motivation went by the wayside.  At least where my daily step count was concerned.  It should come as no surprise that here we are in January and I'm again focusing on my fitness goals and getting back into the habit of using my Desk Cycle while I work.  Over the last couple of days since starting to cycle again, I have noticed I've been sleeping much better at night.  My legs have been slightly sore but nothing I can't handle. Sore legs to me says that I'm working those muscles which is a huge benefit to being active and living a fit lifestyle.  These effects got me thinking about all the benefits I was letting slip on by as I neglected my daily cycling while sitting at my desk at work.  So this year, I am going to commit to regularly cycling to achieve my 10k step goal- even AFTER my employee incentive program goals are completed.  I want to maintain my motivation to stay fit, just not when it is a convenience in the form of monetary rewards.  In my next few blog posts, I am going to start to focus more on planning some health and fitness goals for the new year.  I'll be using my December 2017 SMART goals planning posts to develop some new fitness specific goals that I will work harder towards achieving this year.  If you use a Desk Cycle or similar device while at work, please feel free to share in the comments how you stay motivated throughout the year to continue to make your work day activity goals a part of your daily routine. 

Tuesday, January 9, 2018

January Fitness Challenges

Happy New Year!  We're already a week in to the new year however, I will wanted to share with all my readers all the current pole and other fitness related challenges for January.  It's not too late to jump in and join any of these challenges!



ATTENTION POLERS! PSO is hosting a competition prep challenge that will be launching January 1st! This is a great chance for all of you to get a feel for what goes into prepping for a competition. The goal is to help you build the confidence to take that step towards your first competition and becoming a stronger and more confident poler. We encourage everyone to participate in the challenge whether you have plans to compete or not. RULES OF THE CONTEST: - Follow each of our contest sponsors - Post twice a week, one for each of the weekly assignments for preparing for a competition. You can describe your competition prep process via a picture or video but let us know what you came up with for each step of the competition prep process. - Tag all of the competition sponsors in each of your posts. - Use the hashtags #IMPSOEXCITED and #PSOCOMPPREP in your posts. - The winner(s) will be chosen at random from those that have completed all four weeks. - Contest results will be announced on February 1st on social media. - Winner(s) will receive an X-pole Sport pole, PSO apparel, Pole Conditioning ebook by @elizabeth_bfit, and a gift card from one of our sponsors (Dragonfly and Pole Active) - Let the competition prep training begin!

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Tuesday, December 26, 2017

Aerial SMART Goals

In my previous blog, I introduced the concept of the SMART curriculum for putting together a plan to achieve a goal.  In this blog I am going to break down a couple of my own goals which will serve as an example for how to go about using this system in your aerial fitness agenda. Looking for a way to plan your week or month and stay accountable?  Check out my February 2017 blog about Fitness Planning for tips and templates to help you stay organized. 


GOAL 1

SPECIFIC: I will be able to complete a basic climb on the silks twice on each leg with at least five increments up the silks after a twenty minute warm-up within 2 minutes. 


MEASURABLE: Time myself completing this task via video.


ATTAINABLE: What do I need to do to attain this? Practice my climb drills in a cardio style endurance building manner using the 2 minute marker as addressed in my goal. 


REASONABLE/REALISTIC: Yes. I have a solid basic climb bilaterally. I am working on building endurance in my climbs and have no limitations that would prevent me from achieving this goal. 


TIME-BOUND: 2 minute climb drill set by 4 weeks. 


GOAL 2

SPECIFIC: I will attend 2 or more Trapeze classes in the next 4 weeks.


MEASURABLE: Write classes in my day planner to track my progress.


ATTAINABLE: Trapeze classes are on Wednesdays.  For the month of November, I had 4 Wednesdays that did not have any after work commitments. 


REASONABLE: Yes, my schedule will allow me to attend classes. Trapeze is an apparatus within my skill set.


TIME-BOUND: 2 classes in a 4 week time frame.


GOAL 3

SPECIFIC: To write a routine for Trapeze that I can perform in the upcoming student/instructor showcase on December 16th. 


MEASURABLE: Video documentation will determine my progress and readiness to perform.


ATTAINABLE:  Choose a song and write a routine using skill level appropriate trapeze moves.


REASONABLE: I am giving myself 46 days to prepare a routine on trapeze. 


TIME-BOUND: At the time of this goal being made, I have 46 days until the performance on December 16th.





Tuesday, December 19, 2017

Aerial SMART Goals Planning

Yesterday I attended a meeting with my fellow aerial instructors where we discussed how to proceed with attaining and staying on track with our aerial goals.  As an instructor in the aerial movement arts, it can be easy to let your own progress fall to the wayside while you attend to assisting your students and everyone around you in their goal progression.  You come to the gym with the intent to workout but by the time open gym is over, you realize you haven't gotten in the air or checked anything off your list you came prepared with.  So how can you make efficient use of your limited time all while staying focused on your own aerial goals?




Before I dive into SMART goal planning strategies, I think it's important to touch base on setting some rules for yourself to attain your goals.  First and foremost if necessary, set limitations with anyone at the gym that you are there to work out on your own goals.  Or have a gym buddy (fellow instructor or significant other that can buddy-sit you for safety) that can go with you when no one else is present (from an instructor stand point this may or may not be feasible depending on your gym rules).  If your only opportunities for personal work out are when others are present, then you will have to set firm limitations that you cannot answer any questions or help spot anyone while you are there on your time.  This may be difficult but students and fellow instructors should understand that it is just as important for you to be able to accomplish your goals and to stay in shape for your ability to continue to lead your amazing classes. 




Let's talk about SMART goals.  SMART is a mnemonic acronym utilized as a means to guide towards an objective (Wikipedia).  The letters of SMART broken down stand for the following:




S: Specific
M: Measurable
A: Achievable
R: Relevant
T: Time-Bound




In relation to setting aerial goals, first start by listing the desired achievements you'd like to learn or become better at in your own practice.  You can further divide these goals into categories such as STRENGTH, FLEXIBILITY, STAMINA, and/or CONDITIONING. Once you have divided your list into categories, plug each goal into the SMART system to develop your plan of action. 




S: Specific - This is your goal and what you want to achieve.
M: Measurable - You can measure your progress by pictures or video. 
A: Achievable - Is this goal within your current skill set level?  Is it attainable as a short term or long term goal?
R: Relevant - Realistic?  This also falls into the previous "Achievable" area as you must take in account your own physical limitations. Take into account anatomical limitations that may or may not prevent you from acquiring specific skills.
T: Time-Bound - Set a time frame that allows your goal to be trackable.


I'll be breaking down some of my aerial goals using the SMART planning curriculum in my next blog post as an example for your own goal setting initiative. 









Tuesday, December 12, 2017

Aerial Challenge #Fit4theHolidays

We are pleased to partner with Paper Doll Militia in announcing #Fit4theHolidays aerial fitness challenge! As aerialists, it’s hard to take time away from flying, but when the holidays come it’s easy to get swept away with travel, parties, and start to loose those calluses and bulging biceps. So we’re here to encourage fellow aerialists to keep in shape during the holiday season! We hope you join us! * * #Fit4theHolidays 3 week challenge! All the exercises in this challenge are designed to help keep us conditioned for aerial arts, but without using the equipment itself. We’ll share fun and creative ways stay in shape during the holiday season. So, are you in? * * * HOW TO JOIN: 1) Make sure you repost this flyer and tag at least 3 friends to join us. 2) Follow your hosts: @PaprDollMilitia, @aerialdancingdotcom @Cirque_physio @BornToFlyAerial & Sponsors: @AerialEssentials @AnnaCiconePhotography, @VisualLaszlo, @CircqueSoul & Cirque Art at @Lauryn9831 and tag us all in the captions once the challenge begins. 3) Participate daily by posting a pic or video of the challenge of the day 4) Make sure your profile is set to public so that we can see your wonderful holiday posts! 5) Be encouraging and leave “likes” and comments on other challenge participants posts 6) Make sure you use #Fit4theHolidays for challenge posts * * We have some fantastic giveaways from our amazing sponsors, stay tuned for more information on those. We’ll also be giving away some Paper Doll Militia swag, including our hand-drawn t-shirt design, and pendant necklaces with photos from our aerial theatre productions. So HAVE FUN! Follow other aerialists’ accounts, make new friends and get #Fit4theHolidays! * * Holiday Pic with Paper Doll Performer and Instructor @LenaAlani

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Tuesday, December 5, 2017

Pole Dancing and Aerial Gift Guide 2017

The holiday season is here!  Every year, I like to put together a Pole Dancers and Aerialist gift guide for those that love to get fit in the air.  If you're looking for items to add to your list or you're the one purchasing, you'll love these go to aerial specific gift ideas.


1. Class gift card! Find out your favorite aerialist's go to workout establishment and get them some classes.  You can always call to inquire about adding funds to their existing membership or purchase them a gift card pre-loaded with funds they can apply for future activities themselves.  If you're local to Indianapolis, here are my top picks for Pole Dancing and Circus style classes.


Be You Fitness: http://beyou.fit
Cirque Indy: http://www.cirqueindy.com


2. Leg warmers! An all time favorite for BOTH pole dancers and aerialists!  You can never go wrong with leg warmers. 
https://www.sockdreams.com/accessories/leg-warmers.html
https://www.discountdance.com/dancewear/warm-ups/legwarmers/page1


3. Journal. A notebook journal for documenting moves learned in classes and overall fitness goals. 
Etsy Aerial Fitness Journal


4. Burn Bar.  Pole dancers and aerialists know all too well the phrase, "No pain, no gain."  Apparatus burns or "pole kisses" or  "aerial kisses" are just a part of the lifestyle.  The Burn Bar was developed to help ease and heal those pesky areas that have turned kiss into bite via your favorite apparatus. 
https://aerialessentials.com/index.php?_route_=Accessories&product_id=397


5. Aerial Silks Coloring Book.  Coloring is a very relaxing past time.  Ease away stress with this book full of beautiful goal worthy aerial poses.  Perfect for those beach vacations away from the gym. 
https://aerialessentials.com/index.php?_route_=Manuals/Paperback-manuals&product_id=394