Tuesday, January 31, 2017

Februay 2017 Pole Fitness & Yoga Challenges

February 2017 pole and yoga challenges.  I will be adding to this list as I see the challenges pop up online. 

Get ready for February! -------------------------- @PoleintheWineCountryRetreat #PoleNerds February Challenge _____________________ Join us for a chance to win............................................................................... @completepole crop top $25 @badkittyusa gift card 15% off @lupitpole promo code @lupitpole towel and grip 15% off any booking or package with @alloyimages and.............................................................................. 50% off a @poleinthewinecountryretreat 2017 Training Package with Sergia and Natasha Wang _____________________ Make sure to tag: #polenerds #poleinthewinecountry and @poleinthewinecountryretreat _____________________ Hosts: @sergialouise @polecricket @iris.sparrow @poleinthewinecountryretreat _____________________ Sponsors: @badkittyusa @lupitpole @completepole @alloyimages _____________________ Use your pole nerdiness to come up with fun transitions and movement explorations Every day of February let your #polenerd flag fly! Each day you participate is a chance to WIN! 1. fan kicks 2. free dance where one foot never leaves the floor 3. crazy legs 4. transition from the floor to the pole 5. feet on pole moves 6. transition from a genie to an inside leg hang 7. rotations on static pole 8. spinning pole floats and traces 9. heels! 10. splits on the pole 11. transition from brass monkey to a pole sit 12. doubles move 13. transition from shouldermount to a genie 14. twerk! 15. Have a friend choose a freedance song for you that you never would have chosen for yourself 16. elbow holds 17. transition from Allegra to ballerina 18. freedance without touching the floor 19. pirouettes 20. transition from ballerina to jade 21. sexy floorwork 22. spin on static pole 23. handstands! 24. freedance with a prop 25. pole assisted jump 26. transition from a cradle to an outside leg hang 27. drops! 28. creative climb/ascend Poleinthewinecountry.com
A photo posted by PoleintheWineCountryRetreat (@poleinthewinecountryretreat) on

A photo posted by PonyPoisonMemes (@ponypoisonmemes) on
STARTS TOMORROW!! ❤ ___________________________________________ Join us in this amazing month of LOVE as we offer you an accessible guide everyday to achieve self love. We will journey through the body and give you a wealth of knowledge to help you create the mind-body relationship you've dreamed of. We will venture through the 8 limbs of yoga, reflexology, corrective exercise, body image issues, health issues and the importance of self discovery. We have some amazing surprise guest hosts 毋 in store for you each weekend who all believe that knowledge is power. Let us help bring YOU back to your attention and reach your full potential. To join in and be eligible for some rad prizes follow these simple steps: 1. Share this poster 2. Follow the hosts and sponsors 3. Tag #anatomyofselflove , the hosts @weirdomandys @carleebyoga and our generous sponsors when you post so we can see all your entries
A photo posted by Amanda Bruce (@weirdomandys) on
STARTS TOMORROW! Please join us (@katie_yoga1 @yogisoli @gesticulate) as we embark on 10 days of Arm Balancing poses from Feb 1st-10th! This is an all-levels yoga challenge open to anyone, anywhere! We will be posting tips, recipes, videos, and prep poses each day to help you realize your potential on and off the mat. We've teamed up with four generous sponsors who will be giving away prizes to four winners: Sponsors: @yogapaws - Yoga Paws @pineandboon - Handmade Wallet @poethique - Radiance Boosting Serum @byoganow - Yoga Mat Hosts: @katie_yoga1 @gesticulate @yogisoli Poses: Day 1 - Crow Day 2 - Side Crow Day 3 - 8-angle Day 4 - Grasshopper Day 5 - EPK Day 6 - Flying Pigeon Day 7 - Firefly Day 8 - Tolasana Day 9 - Pincha Day 10 - Handstand To be eligible to win awesome prizes from our sponsors: 1. Repost this flyer to your page and tag three friends to join in. 2. Follow and tag all hosts. 3. Follow all sponsors. 3. For each day of the challenge, post a photo or video of yourself trying the prep pose or arm balance with our hashtag #TakeFlightInFeb and tag all hosts. 5. Make sure your profile is public so we can see and comment on your posts! 6. HAVE FUN!
A photo posted by J Elissa M (@gesticulate) on

Tuesday, January 24, 2017

Aerial Conditioning Challenge #fit4theholidays Week 1 Routines

Instagram user paprdollmilitia created a #fit4theholidays aerial challenge featuring some amazing conditioning exercises that can be done at the gym or home.  I've included all the videos in this series for a reference point. Please note: this challenge has ended but the content is still amazing so I wanted to share them all in one blog post. Originally this challenge was created with 3 weeks of video exercises. I've included week 1 in this blog post which could be repeated for the following weeks or for the additional videos, please visit @paprdollmilitia on Instagram.

#fit4theholidays * Day 1: Core The Challenge: Epic abs! 3 full sets front and side core 3 full sets back and side core * * Tips and tricks: REALLY focus on keeping legs straight and toes pointed the whole time, long and strong body * Make sure your lower back never arches off the floor! * Modification: for front core, start with your legs higher off the floor in your hollow body * On the y-scale throws, use a same side hand reach * Advanced options: For front core, bring your heels just two inches from the floor each time * On the y-scale throws use opposite hand reach * On back sit ups keeps toes on the floor the whole time * When rolling from front to side for side sit up don't use your hands on the floor to roll over * Extra credit: 30 second hollow body hold and 30 second full superman hover in between sets * #everythingbutthekitchensink #core #abs #fitness
A video posted by Paper Doll Militia (@paprdollmilitia) on
#Fit4TheHolidays Instagram challenge Day2: Active Flexibility: Straddles and splits * Challenge of the day by Fit & Bendy Instructor Lena Fumi * **Turn on your sound to hear the cues** * Exercises: 10x Active straddle slides 10x Active split slides (on both sides) * Tools: sliders or socks, yoga pad or yoga mat for knee....puppy is optional ;) * In the beginning, your straddles and splits may not go that far. Don't be discouraged. These things take time! Start with smaller movements, then gradually work your way deeper over time. Visit www.fitandbendy.com for more fun flexibility tips! Happy bending! * * Just joining us? To officially enter the challenge, repost our poster image and caption and follow all the hosts, co-hosts, and sponsors. * * Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831
A video posted by Paper Doll Militia (@paprdollmilitia) on
#Fit4TheHolidays Instagram Challenge: Day 3: Pulling Take an outing to your neighborhood playground (or home pull up bar, or fitness gym) don’t forget a long (strong) scarf, and try out today’s pulling challenge. Be sure to warm up your shoulders before starting!! Exercise 1: 10 x Shoulder shrug circles – In Chair sit OR Full Hang – Both directions! *Tips. Isolate the shoulders! Keep the rest of the body neutral and engaged * Exercise 2: 10 x Incline Pull ups *Tips. Start with hands at shoulder height. For harder pull ups, lower your hands. Keep your plank shape, elbows by your ribs, and legs straight! * Exercise 3: 10 x Pull Downs (Negative Pull Ups) Tips. Find a low bar for this one, jump up and lower down SLOWLY with control. Elbows into your sides for this one too * Exercise 4: 10 x Arch backs with straight arms Tips. Push the bar away with your lats, let the head drop back (look behind you), and lift your chest to the sky Modification. Do this with slightly bent elbows to get more arch * Exercise 5: 10 x Lucky’s Pendulum (5 on each side) Tips. Motor this one with your lats and obliques Push with one arm as you pull with the other * Extra Challenge: Show us what you got! Are you a pull-up machine? Now’s your chance to go for gold and wear yourself out for the day…after this round of FULL PULL UPS, you’re done! * Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831 (Unfortunately, IG made us take off the fun xmas music on this one due to copywrite)
A video posted by Paper Doll Militia (@paprdollmilitia) on

#Fit4TheHolidays Instagram Challenge: Day 4: More Core Find anything soft, a hat, a xmas stocking, a scarf. Be creative! Do theses exercises on a hard floor. Place your soft thing down and place the Tops of your feet on it and come to hands and knees. * Initiate by lifting your knees one inch from the floor trying not to move anything else. • Extend to plank 5x. Modification, just don’t extend all the way and keep your hover sliding back and forth just a couple of inches. • Return to the hover (rest if you need to by putting knees down, but no longer than 30 seconds!) • slide to tuck x5 by pulling knees into chest, get as much out of it as you can! • Return to the hover (rest if you need to by putting knees down, but no longer than 30 seconds!) • Slide to pike x5, modification, just only slide a few inches. And the higher you get the better the toe point stretch too! • Do the whole series and for additional fun, try to do three in a row of the combo! Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831
A video posted by Paper Doll Militia (@paprdollmilitia) on

#Fit4TheHolidays Instagram Challenge Day 5: Handstands Handstands are shoulder intensive, so make sure to warm up your shoulders and wrists before this challenge * * 幌xercise 1: Handstand Body Hold with one leg stag - 30 sec hold each leg (Total 1 min) * Tips: In a handstand body, the pelvis is in a tucked position, so think of lengthening through the lower back, sending your tailbone towards your toes, which will help you flatten the back completely onto the floor. Then knit your ribs together and in. The arms may lift off the floor when you do this...that’s ok! But keep reaching the arms long, elbows straight, palms facing each other, and try to actively pull your arms over your head and closer to the floor while keeping the ribs in. One leg is hovering only an inch off the floor, while the other one pulls into the chest * * 幌xercise 2: Tripod headstand drill- 5 to 10 x * Modifications: Do these against a wall or with a spotter. If you're not comfortable with full headstand you can try to just put one or both knees on top of your elbows for a modified headstand * Tips: get something soft for the top of your head (a Santa hat works great!!) * * 幌xercise 3: Single Leg L Handstand Hold- 30 sec on each side (total 1 min) * Beg. Level: from down dog Int. Level: from one leg on a chair or shelf Adv. Level: with one foot pressed against a wall * Tips: For the int. and adv. version, map out the distance between the chair / wall and your hands so that your hips land directly over your shoulders * * 幌xercise 4: show us your silliest upside down elf dance. Extra credit for holiday footwear and funny faces * * Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! * * Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831
A video posted by Paper Doll Militia (@paprdollmilitia) on

#Fit4TheHolidays Day 6: Injury Prevention Brought to you by Jen Crane of Cirque Physio Injury prevention tip: thoracic spine mobility We do a LOT of extra sitting over the holidays- sitting in cars, airplanes, and while eating ALL the food! All this sitting makes your upper back extra tight. This peanut mobilization drill will help improve mobility in your upper back, and as a result, help prevent injuries in your shoulder, neck, and lower back. Don’t have a peanut? No problem, here are some peanut alternatives: - Two tennis or lacrosse balls in a sock, tied off with a hair tie - Foam roller - Rolled up towel Place the peanut in one of the three spots demonstrated, and lie on your back with your knees bent. Start by lifting and lowering your head, with your elbows pulled in towards each other. For added intensity, lift and lower your head and hips at the same time, hinging over one of those three spots. Repeat 10 times per spot. 痰 ​Want to ramp up this mobilization? Place the peanut on top of a yoga block or thick book, and follow the same steps as listed above. 塔塔塔塔塔 For extra credit, include your pet, family members, or most ridiculous holiday display (example: nutcracker army behind me) in your video! * Just joining us? To officially enter the challenge, repost our poster image and caption and follow all the hosts, co-hosts, and sponsors. * Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831
A video posted by Paper Doll Militia (@paprdollmilitia) on

#Fit4TheHolidays * Instagram Challenge: Day 7: Pushing * To celebrate the first night of Hanukkah we are going to play the dreidel game….push-up style! 屢痰屢痰屢 Play with your friends, or alone, in honor of the 8 nights of Hanukkah, you must spin the dreidel a total of 8 times, and do whatever exercise your dreidel lands on. Don’t have a dreidel? That’s ok, you can find virtual dreidels online or on an app. Here are a couple links we found. www.jewfaq.org/dreidel/play.htm or Spin the Dreidel App. If your dreidel lands on a 蚸 (Shin) that means you will do 8 x “shin to knee push-ups.” (4 x on each side) If your dreidel lands on a “ (Hay) that means you will do 8 x “half-handstand push-ups” 酪ips: Put your feet up on something to get your “L” handstand shape. Try to keep looking towards your feet, and get your head as close to the floor as possible. Only go as far as you can and still be able push yourself back up. Let the elbows go out to the side for this style of push up. If your dreidel lands on a (Gimel) that means you will do 8 “go-go dance push-ups”. 酪ips: Lead with your chest, let the elbows go out to the side for this style of push up. You can do these on your knees, or try to keep your legs straight for more of a challenge. Remember, when you come back up to a down dog, lead with your hips first (this is the hardest part!!) If your dreidel lands on a (Nun), you get to take a rest! 屢痰屢痰屢痰 Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! * Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831 * Featured in this video: Sarah Bebe Holmes, Rain Anya, Ben Harrison and Paul Holmes
A video posted by Paper Doll Militia (@paprdollmilitia) on

Tuesday, January 17, 2017

Body by Pole Fitness Circuit Routine January 2017

I'm getting ready for a new year and as the yearly tradition of new year's resolutions continues, it's time to get back into gear or to get started on a new fitness routine! Where ever you are on your fitness journey, the new year can be a fun time to change things up. Especially if your gym or studio is packed with the new year resolution crowds that thin out by March. 

At Pole Harmony, I used to teach a Body by Pole turned Body by Aerial circuit class.  I have a lot of the equipment at my disposal so I decided to incorporate these routines for the home and share them here on my blog with my readers.  If you don't have these particular items, you can easily purchase them for your own home gym collection or resort to modifications of each of the exercises.  I've included the links to each of the tools I am using.  So let's get started!

Body by Pole Circuit Routine Approx. 25-35 minutes, 3 cycles



1. Lebert Bar Pull Ups x 5




2. Dumb Bell Arm Raises x 10 with 2-5lb weights




3. BOSU squats x 10 each leg




4. BOSU pushups x 5




5. Up and Overs with Stability Ball x 10






6. 3 Pole Pirouettes and Cross Ankle Fireman Spin (both sides)




Tips

 Keep hydrated. Also make sure to take your time during each exercise's repetition.  Think "slow and controlled."  Fight the urge to rush through the workout.  Start each routine with a warm up and end with a cool down. 

***DISCLAIMER: Always consult with your physician prior to starting any fitness routine.***





Tuesday, January 10, 2017

Lifestyle Blog: Life Goals & Business Organizational Workbooks

I recently came across a new concept for life organization- a life goals workbook.  I am a huge fan of being organized and developing my goals and creativity through journaling.  Throughout my early twenties, I was all about self discovery through the act of creative journaling.  I actually used to make my own form of life workbooks which helped me develop my beliefs and who I would become through that important phase of my life.  So when I first learned about the concept of a life workbook for personal or business growth and goal organization, I knew I had to find out as much as I could about all the possibilities that are currently out there.  Through my research, I have discovered that I am not alone in my craze for all things organized.  There is a huge international cult following for one particular brand of Australian company based life workbooks.  I decided to compile a list of these style of books and planners as I make my decision on which workbook to purchase for my own personal use.


The first form of life goals workbooks I have come across are by Australian based entrepreneur Leonie Dawson. Leonie Dawson's products focus on both personal or business organizational tools.  Her line of products are full of colorful and creative content that help one to develop a life or business model plan for the new year.  Check the videos below for a more detailed walk through of Leonie Dawson's My Shining 2017 Workbook and the other My Shining brand products available.
The next life organization tool I came across is a daily/weekly planner called the Desire Map by Danielle LaPorte.  These organizational planners are more closely related to traditional daily planners except they also include thought provoking pages that help you get more in tune with your goals. 
The next variation of a life workbook I came across are a newer brand created by the brand  Lavendaire. The Lavendaire Artist of Life 2017 Workbook is along the lines of the Leonie Dawson workbook except aesthetically they are much more simple and clean.  If you're not into the loud colors and pictures all over your workbook, then the Lavendaire workbooks may be more appealing to you.  The Artist of Life workbook breaks down life areas for continuous reflection on goals throughout the year.   


After conducting my research, I decided to jump on the Leonie Dawson bandwagon and purchase the My Shining 2017 Life Workbook.  I'm looking forward to starting to work in my book and see where it leads me in the coming year.  Do you have a favorite goal oriented planner or journaling process you rely on every year to keep yourself on track and in check?  Feel free to comment and share what works for you!

Tuesday, January 3, 2017

January 2017 Pole Fitness Challenges

Here's the lineup for January's pole fitness challenges! Enjoy!



Happy New Year & Happy Poling! We are launching our very first challenge...A Pole New You Challenge to kick start your '17 pole journey. Throughout the month of January we will upload photos & videos to our Instagram page demoing each move. There will be beginner, intermediate, and advanced variations so the challenge is suitable for all levels. The first post will be on Tuesday Jan 3rd and last post will be on Tuesday January 24th. You have until Jan 27th @ 9pm to complete the challenge. We'll celebrate the completion of our A Pole New You Challenge with a Pole & Glow party on January 28th at 6pm. Every poler that completes all 17 challenges will be entered into a raffle at our Pole & Glow Party to receive the following prizes... Prizes 1st Place: 1 Month Unlimited Membership 2nd Place: 2 Private Sessions 3rd Place: 5 Class Pack All participants who complete all 17 challenges will receive a Pole journal Like the Sexy Beast Fitness Facebook page & follow us on IG @SexyBeastFitness to keep track of our challenges INSTAGRAM Posts Tag @SexBeastFitness #PoleNewYouChallenge & #SexyBeastFitness Check into Sexy Beast Fitness FACEBOOK Posts Upload your photos and videos to your personal page, tag Lezah Victoria Piscopo & check into Sexy Beast Fitness Or If you aren't out of the pole closet then post here in our secret group
A photo posted by Sexy Beast Fitness (@sexybeastfitness) on


StudioVeena Ab Challenge 

This challenge can be done any month of the year however, since it is January and a new year where everything fitness is all the rage; I decided to include it here on this list.  I've talked a lot about StudioVeena on my blog in the past but if you're not familiar with the site, head on over to this online pole fitness themed studio at www.StudioVeena.com for more information. 
https://www.studioveena.com/forums/view/53dbaca3-31d4-4dcc-8a1d-44de0a9aa0eb#bottom