Monday, December 24, 2018
Tuesday, December 18, 2018
1. Pilates Ring
I have incorporated a Pilates Ring into my workouts this past year and I must say - I LOVE the versatility of this thing! My favorite target areas have been glutes, thighs, and abs; which a Pilates Ring does a great job at getting to that workout burn we all know and love from those Barre classes.
2. Foam Roller
This item is a definite NEED for all fitness areas. I used mine religiously for pole, aerial, and now in pregnancy. The one I choose from Amazon is a 2-in-1 13" with carrying case which is perfect for on the go. I'm adding this to my hospital bag as a must have labor support item. For regular fitness uses, the foam roller has become a staple among those in the aerial and dance apparatus fitness disciplines as it helps relieve muscle tightness all while incorporating necessary injury prevention.
3. Stress Relief Candle
Bath and Body Works has an amazing Aromatherapy line with Spearmint and Eucalyptus scented Stress Relief products. Ideal to burn on your rest days to soak up some relaxation or during a deep stretch session. This candle is an immediate self care win.
4. In Shower Steamer for Stress Relief
Still on the Spearmint and Eucalyptus bandwagon here but these Bath and Body Works in shower steamers are the perfect gift item that can be used post workout, when you're feeling under the weather, or as a Sunday Spa day relaxation prep for the upcoming week. Other scents available include Energy Blend of orange and ginger, Comfort Blend of vanilla and patchouli, and Sleep Blend of lavender and cedarwood.
5. Resistance Bands
I feel like 2018 was really the year of implementing resistance bands in our pre and post-class conditioning at the Circus gym. Since I have been on a teaching break due to pregnancy, I have fallen in love all over again with my bands for my at home pregnancy workouts. I have been really enjoying the on the go versatile fitness gadgets that target multiple areas of the body lately. I've used my bands at work while sitting at my desk and in the car during an eleven hour trip to keep my body moving and to ward off pregnancy related restless legs. This kit is an ideal stocking stuffer for your favorite fitness enthusiast.
There you have it, my top 5 favorites from the past year. I hope everyone has a wonderful holiday season and a Happy 2019!
Wednesday, June 13, 2018
I decided to try out a new deodorant and see if there was an advantage to me using something that is marketed as being "more natural." I found Tom's of Maine Wild Lavender deodorant to smell the most pleasing to me. The deodorant smells really good when first applied and the fragrance dissipates after a couple hours. The formula is clear and goes on slightly sticky. The odor control is not the best as I notice some break through odor. The product does not leave a thick residue after showering which is something I have noticed with my previous aluminum containing deodorant.
To combat the break through odor, it has been suggested to do an armpit detox treatment. A friend of mine shared an article with me on how to detox your armpits when switching to a natural deodorant. The detox claims to help pull out the odor blocking chemicals that are found within aluminum containing deodorants. These chemicals work to block sweat ducts and prevent perspiration. I haven't tried the detox because I feel like I'm not having an overly noticeable issue with the break through odor. It's mainly at the end of the day when I notice it and by that time I am already getting ready for bed. So far the deodorant seems to withstand my aerial workouts especially when adding another application prior to the work out.
I've decided to continue using the natural deodorant and see how it holds up over time with continued use. Have you made the switch to a more natural deodorant? Please feel free to comment about your experience or favorite brands below.
Tuesday, May 22, 2018
Class Restructuring in ActionAfter my first class, a lot of my students jokingly made comments to me about not being allowed to take any more long periods of breaks off because upon my return, I have too many new wild and torturous ideas for them. I took this as a positive response to my newly implemented conditioning plan. They were getting what they came for: a workout. My newly reconstructed lesson plans include more conditioning that specifically focuses on engaging muscle groups to be used in the skills set of the main portion of the lesson at the start of class as part of a warm up and then following up with a post skills conditioning portion that targets muscle groups not widely used during the previous 45-50 minutes of class. I also sprinkle in "Stretch Breaks" throughout class so as not to fatigue areas of the body that have a strong focus on and to also introduce movement and circulation to areas for upcoming skills. The result was continuous movement and engagement of the body. I feel like its a cohesive relationship between strength and flexibility that allows for a balanced workout.
The ResultsWhile its only been three weeks of implementing my new format, so far my classes have been a lot sweatier. The gym has been hotter lately in temperatures due to weather changes which has helped a lot to keep the body warm and primed throughout class. I feel like the continuous movement aspect has created a flow that adds to necessary endurance that is so crucial to aerial movement. I also feel like other areas of the body are being worked that aren't traditionally a part of the focus in my previous curriculum's classes. I'm even walking away from my classes with next day DOMS that I wasn't expecting. So it's pretty clear that I am targeting areas of the body that need to be worked on in addition to the areas that we have already developed from our fundamental skills of the level 1 curriculum.
The Plan ContinuedMy next steps of this process will be to make adjustments to conditioning exercises and class skills based on the success of performance during implementation due to student's ability and time. Finding out what works and what doesn't will determine what areas of the reconstructed lesson plans need fine tuning. These adjustments will also lead me into variations of modifications to allow a varied approach that encompasses every student's level of ability. I plan to continue to update my readers on this process throughout the progress of this transition,
Tuesday, May 15, 2018
I decided that since I was unable to commit to a monthly membership at my local Pure Barre studio, I would try out the On Demand feature so I could still enjoy this style of workout in my weekly fitness routine. I already have all the essential equipment necessary to make the On Demand classes work so I figured this was the best option for me. (Modern technology for the win! 💪🙌)
On Demand offers a free intro class that is a 52 minute video where the first 5 minutes is talking about the concept of the method followed by technique and their own specific language terms used during their workouts. The actual introductory workout starts at 5:00 on the video. I highly recommend viewing this video and giving it a try if you're curious about starting this style of workout in the studio or at home. This intro class is very similar to the classes I have taken at the studio. Sometimes the live classes can be quick and difficult to grasp essential form technique. After watching this video, I feel like I have a better understanding of some of the things I need to be doing better in each of the exercises I have done in my live classes.
My On Demand experience has been very positive so far. I have been using the On Demand classes for two weeks now. The majority of the classes utilize a wall for support, mat, and/or the double tube resistance band. I was hoping more classes used the mini ball as a prop since I really enjoy using mine in my workouts. (I love props when working out). Speaking of props, I have also used my Lebert Equilizer Bars in place of the wall when I need a little more stability. You can also use a chair as a support if you don't have a barre or suitable wall space.
With any type of workout, there are always pros and cons. Some of the pros for doing the On Demand classes are:
- being able to do a class at home at any time that is convenient for my schedule
- picking my workout focus and length of time
- pausing the video so I don't miss essential cues or rewinding when I need to see or hear something again
- going at my own pace
- having access to classes when traveling
- price - a single class at my local studio is $24 or $99/month unlimited. On Demand classes are unlimited $29.99/month.
- not having the live feedback of an instructor with proper form either when initially performing an exercise or during fatigue phases when I start to disengage my form
- accountability - this isn't really an issue for me but I have heard others comment on not being able to commit to doing workouts at home because they can't rely on getting themselves motivated
- not having the space or necessary equipment to adequately participate in the online classes (you really only need a wall or chair for support, band, and light weights- a solvable problem)
Tuesday, May 8, 2018
My second session on the trapeze was more of me testing my aerial body awareness and transitioning some moves I already felt comfortable with on other apparatuses. Since I have a strong base for some movement that would translate well to the trapeze, I ended up putting together a short routine of moves that I could focus on cleaning up with more practice and piecing together into a performance for an upcoming student/instructor showcase at Cirque Indy. Unfortunately a few days after this intense and successful trapeze session, the weather drastically changed from warm to near freezing. My left trapezoid and neck area stiffened up and put me out of commission for the next week. I couldn't attribute the pain to anything physical and my husband was complaining of the same symptoms so I assumed I must have had a virus. Once my neck issue resolved, I was back at it in the air trying to make up for lost time. Lucky for me, by this time I had received my latest edition to my growing library of aerial material, Trapeze style flashcards.
In an effort to expand my training, I purchased the 60 Tricks on Static Trapeze Choreography and Instructional Cards from AerialDancing.com. Please take note that if you're a beginner then these cards are not intended to supplement the expertise and instructional aspects of a true aerial instructor. I have been training on multiple aerial apparatuses for nine years and have the ability to train in the presence of fellow qualified aerial instructors. I do not recommend anyone using any printed manuals or tools as a single means of learning aerial techniques or as their only informational training device. With that said, let's talk about the cards!
The cards arrived well packaged via USPS carrier. My initial reaction of the cards were that they are quite large, measuring 8 1/2" x 5 3/4". They come in a cardboard tuck box with an eight page well written instructional booklet. The tuck box was flimsy and the corners tore right away. I ended up reinforcing the corners of the box with tape. I may eventually have to move the cards to a large ziplock bag in place of the box as I anticipate the box not withstanding many trips to and from the gym. The booklet covers basic information about getting started and using the card color coded system. The book further talks about some tips to remember when working with Trapeze as well as three basic transitions that should be mastered prior to attempting any of the tricks displayed on the cards.
The cards are in full color detail on both front and back. The front of the card shows a picture of the move in it's completed pose with the move name in the bottom left corner. Each card is color coded based on sliding scale of difficulty moving from red, orange, yellow, green, blue, indigo, violet, to gold. Red is easy and gold are advanced. The back of the card
USING THE CARDS
Yes, they work! I love these cards. I have been working with them consistently to supplement my training. The color coded system that ranks moves on levels has been one of my favorite attributes as it allows me to set aside certain skills until I have completed the cards that precede it. My initial use of the cards is skills focused. I hope to progress and utilize these cards to create choreography in the near future as I plan to work towards performing in upcoming showcases.
Tuesday, May 1, 2018
🌸 MAY COMBO CHALLENGE! 🌸 May combo challenge with @dredee1983 starts 5-1-18! This month's moves focus on SHOULDERS - flexibility and strength. For each trick listed, use the trick in a combo that is at least two moves in length. The combo can be anything of your choice. Do one combo every other day but combos do not have to be done in order listed - you can do combos on different days other than what’s listed. There will be three videos of yoga sequences and/or exercises to help improve your shoulder flexibility or strength prior to each group of pole tricks. To play, follow the steps below: 1. Repost the flyer and tag two friends to play. 2. Tag me @dredee1983 in all your entries! Example videos will be posted 2-3 days before each combo day so check my profile before each day. 3. Post a video of your combos using the moves listed. Combos do not have to be done in order, but try to complete all the tricks for the month. If the moves are too advanced for you, do videos of prep work for each move - that still counts! Try to do your combo both sides! Optional - post 1 video of each of the 3 yoga sequence or exercises as well to help increase flexibility and strength for this month’s moves. Use the hashtag #maycombochallenge, and don't forget to tag @dredee1983 in all your entries! There are no prizes but I will still be choosing 3 winners! To win, all posts should be completed by June 3, 2018. Winners will be announced June 6, 2018. Winners must complete all combos as best they can for their level, shoulder exercises are optional. Modifications will be posted as much as possible. 🌸🌼🌸🌼
A post shared by Andrea, MHS, OTR/L, RYT, CPT (@dredee1983) on
Are you looking for a way to get motivated and stay accountable getting your summer body ready? Join my May MOVEMENT Challenge. It’s free to join and there will be prizes!! Comment or message me if you are interested. More info to come. #mayfitnesschallenge
A post shared by Lawna Pouliot (@fitness4livingllc) on
So many reasons to join us in May for our Instagram Yoga Challenge #Maythewellnessbewithyou2 There are great weekly and grand prizes for participants from amazing sponsor's that include, free yoga classes, jewelry, wreaths, t-shirts, massages & more! But the most important reason is to join because you are Worth it! This challenge gives you the opportunity to instill a practice that is about taking time to invite mindfulness, self care and connect with the yoga community <3 To participate simply follow and tag the hosts and sponsors when sharing your inspired yoga practice! Hosts @potegpguidancecenter @maybeitsmallory @ashleylyn322 Sponsors @photographybyymallory @namasterabbit @sweetescapeboutique @provincialboutique @positivespacerehoboth @jewelsdayspamedicalaesthetics @studioon6 #MayTheWellnessBeWithYou2 #yogachallenge #spring #yoga #potegpguidance #nonprofit #wellness #dailysadhana
A post shared by POTEGP Guidance (@potegpguidancecenter) on
Practice Yoga, Save Puppies 🐶 Join this FREE #yogachallenge for Charity. Link in bio. _ Join the FREE May Yoga Challenge #ArmUpForAnimals with @kinoyoga on @omstarsofficial and help support @animalhopeandwellness _ This powerful charity is committed to ending the dog and cat meat slaughterhouses of the world and making dog and cat meat consumption and production illegal in the U.S. (can you believe it isn’t illegal yet?!). If you want to see how important this mission is go over to @animalhopeandwellness and watch their videos. Our sponsor our @cannapet will donate one supply of supplements per person for everyone who signs up to help rescued dogs recover from severe abuse. _ And you get to practice with me for FREE in my all new Arm Balance Basics course! This 5-class course is available for FREE for everyone who joins the 10-day challenge. Each class in this course will correspond with 2 poses in the challenge, and by the end, each class should be completed twice. After each practice, snap and pic and share. ______ _ 💥Prizes include: One brand new Tiger Lily OmStars x Liquido outfit One sixth month membership to OmStars One signed copy of Kino’s new Yogi Assignment book One OmStars tank top _ ______ 💥Here’s how to join: 1. Click the link in our bio to sign up or go here: https://bit.ly/2H9kYXu _ 2. Follow our sponsors and hosts @kinoyoga @omstarsofficial @cannapet @animalhopeandwellness _ 3. Repost this challenge graphic and help spread the word. _ 4. Tag three friends to join you in this challenge!! _ 5. Practice with us every day for 10 days and share your journey here on IG and be sure to use our challenge hashtag #armupforanimals and tag all our hosts and sponsors daily. _ 6. Like and comment on each other’s posts to stay active and present in our community of yogis here on IG. _ #practiceyogachangeyourworld #onebreathatatime 🙏
A post shared by Kino MacGregor (@kinoyoga) on
Tuesday, April 24, 2018
MOVEMENT THEORY INJURY PREVENTION VERSION 1
- WARM UP: 5-10 minutes head to toe dynamic movement
- CONDITIONING: Climb Drills
- STRETCH: Mix of dynamic and static based stretches specific to the body areas for skills section
- SKILLS (The following steps may be repeated for each newly taught skill)
- Learning: Skills are taught first by observing instructor
- WARM UP: 2 minute head to toe total body dynamic movement
- STRETCH: Additional for any areas of focus that cause excess strain particularly for the shoulders/splits skills
- Active: Students perform new skill set
- POST SKILLS CONDITIONING: Targets areas not within realm of previous skills focus
- COOL DOWN: Light mix of head to toe dynamic with heavy static stretches
Tuesday, April 17, 2018
After the warm up, the particular areas of focus each class works on are core, thighs, and seat. The class runs through a similar routine with slight changes based on who the instructor is that is running the class. The main equipment used during class are the weights for the warm up, resistance band, mini stability ball, mat, and the barre. It is also recommended to wear socks and Pure Barre offers sticky socks in their retail area of the lounge. I ended up purchasing a pair of small sticky socks and since I forgot to bring a hair tie, I got these really cool spiral hair ties that resemble key chain chords called teleties.
To get the most out of each exercise, the instructors prompt participants in form cues that engage particular areas of focus for that exercise. By engaging these areas, the participant will feel a huge difference in working the targeted muscle group. Pure Barre's slogan is "Lift. Tone. Burn." From my experience, I can vouch there is a lot of burn. And shaking. When you're doing the exercises correctly, you will experience muscle burning and shaking. THIS is good. This is what you want because it's working the muscles and conditioning them for the desired toning and strengthening effect. The whole reason you're doing the work out in the first place, right? Although it may not feel like what you signed up for and you're pretty certain the class is trying to kill you, just keep with it. It gets better. My second class felt a lot better than my first. I'm told it takes at least three classes for things to really click.
By the end of this week, I will have participated in four classes. I have decided to alternate my Pure Barre classes with some yoga classes at my local YMCA. After my first Pure Barre class, my hips and glutes were really tight and sore. I did a 47 minute DoYogawithMe.com Deep Release for the Hips, Hamstrings, and Lower Back online class and that helped A LOT and prepared my body for my second Pure Barre class. So this week's schedule for me looks like this:
✔Friday (1st Pure Barre class) 4:30p-5:20p
✔Saturday DoYogawithMe.com online class
✔Sunday (2nd Pure Barre class) 9a-9:50a
✔Monday Yoga 5:30p-6:30p
Tuesday Pure Barre 4:30p-5:20p
Thursday Yoga 7:15p-8:15p
Friday Pure Barre 4:30p-5:20p
Throughout the week, I will also be using my DeskCycle stationary bicycle to achieve my 10k+ steps. Next week, I plan on integrating some Cirque open gym time to work on the aerial silks. I need to go in to the aerial gym with a plan next week and as this week progresses, I will have a better idea of what my curriculum will look like. So stay tuned for my next week blog where I recap my progress and my plan moving forward as I get back in the air.
Tuesday, April 10, 2018
On the fitness end of things, I have started to do some online yoga classes with www.DoYogaWithMe.com. I also successfully took a yoga class on Friday with my local YMCA. Saturday morning I did a quick at home circuit training routine that focused strongly on glutes and legs. I am also continuing to use my Desk Cycle throughout the work day while I sit at my desk. While my incisional healing has been a slow progress, I have been working towards increasing my endurance with around the house activities. I couldn't believe how wiped out the surgery left me. The first three weeks post-op were frustrating because mentally I was ready to get moving while physically I was not. I've been itching to get back in the air but have been cautious as to not jump back on any apparatuses while having drainage.
I think the most frustrating thing is that while most of the incisional area is well healed, there is one area that is being stubborn. The reason for this is because of a previous hernia repair that resulted in my surgeon having to make a cut in a secondary location. Obviously the secondary location is not a preferred area and after experiencing the slower recuperation, I completely understand the reasoning why.
While I have not gone into complete details about my surgery and why I had it, I can say that I am feeling so much better than I have in the last 12+ years. I'm able to tolerate eating certain things better than I was. I have noticed a difference so I would say my surgery was quite successful. I think the one thing I keep trying to remind myself is that I need to respect the fact that I just had a major surgery a month ago. In the big picture, a month is really not all that long ago. It may seem like an eternity at times but in reality, sometimes our bodies need time for recovery and pushing ourselves too much too soon can have the opposite effect of our intentions. So I'm hanging in there and continuing to work on my short term goals and hopefully I will be back at it before long.
Wednesday, April 4, 2018
1. This one has already begun but it's never too late to add your entries!
2.Are you ready??? I'm happy to announce this challenge with @boomkats_polewear 💓 Here is the list of tricks which I'll be posting the night before, so you can see it and film it the day after, but remember: 👉 always respect your body's practice 👉 take rest days 👉 it is allowed to catch up with the challenge or to pre-record 👉 you can post a photo or a video 👉 you can always choose an easier version of the trick - everything counts! 👉 follow @leslielili_pole and @boomkats_polewear 👉 always tag @leslielili_pole and @boomkats_polewear, so we can see your post 👉 hashtag #favpoletrickchallenge and #boomkats_polewear There will be three winners announced on April 9th. First place gets to spend 60€ in @boomkats_polewear store and second and third place get to spend 10€. Good luck everyone! 💛 #favpoletrickchallenge #pole #poledance #poledancer #polechallenge #outfit #dance #dancer #poletrick #flexibility #unitedbypole #poledancenationA post shared by leslielili (@leslielili_pole) on
3.Here's a sneak peek at our April Pole and Twerk Challenge get ready we have some GREAT prizes. Post by noon of each Sunday in April tag @voluptuousvixenpole and tag 2 friends 🤗🤗 #poledance #plussizefitness #curvywomen #poledancechallenge #freeswag #instagramchallengeA post shared by VoluptuousVixenpole (@voluptuousvixenpole) on
4.‼️Announcing the #handSTANDforBEAUTY challenge that starts on Monday April 2nd. ‼️In this 7-day handstand challenge we will explore the variety of bendy pole handstands. Don’t have a pole? Use a wall, pillar, tree or anything you want you can lean on! To enter the challenge follow the rules below and participate each day to win a pair of ‘Aztec’ sticky pole leggings by @paradise_chick_ or jump in whenever you can to practice your #pdhandstand 🦋April 2-8th 🦋 ‼️Rules and Guidelines ‼️ ✅ Follow @vlada_polefitdubai and @paradise_chick_ ✅ Like this post ✅ Repost this photo and invite two or more friends to join the fun ✅ Post a photo/video of each pole handstand or make your own variation, make sure to use the challenge hashtag #handSTANDforBEAUTY, tag @vlada_polefitdubai and @paradise_chick_ so we can see your posts ✅ Enjoy and have fun! .................................................. I will be posting a video everyday demonstrating the move of the day (see the list below) 🦋 Day 1 - Forearm handstand 🦋 Day 2 - Hollowback (hips) 🦋 Day 3 - Hollowback (bridge) 🦋 Day 4 - Holloback (chest) 🦋 Day 5 - Split handstand 🦋 Day 6 - Chiropractor 1 🦋 Day 7 - Chiropractor 2 . . . . #poledancenation #poledancing #poledance #unitedbypole #polespin #spinningpole #staticpole #staticpolecombo #polerina #poleart #polelife #polelove #poledance #poledancer #poledancersofinstagram #passionforpoledance #polepose #poletrick #polemove #polepassion #aerialistsofig #polefitness #polecombo #poleflow #poletricks #poletrickofthedayA post shared by Vlada Zhizhchenko (@vlada_polefitdubai) on
5.JUST A FEW DAYS TILL WE START THE CHALLENGEEEEEEEE 🎊🎉🎊🎉🎊🎉🎊 #ApplyTheFlow CHALLENGE TIME!!!! To launch my new website and blog; www.anjavalkyrie.com I'm hosting a 4 week long challenge in April! I'm so excited to announce that I've teamed up with lovely @bandurskadesign to offer a great prize for one diligent pole dancer at the end of April! 2 months online training (focused on your pole goals) with me and a beautiful set from Bandurska which the winner chooses from their amazing collection 💕 The challenge will have four combos to complete in April. I will post them on my feed each monday morning (GMT 00:00) and you have a week to repeat it on video, post the video on your wall and tag @anjavalkyrie and #ApplyTheFlow to make sure I can see it! Winner will be chosen at random from the ones who complete the challenge. Now, we all learn to do all these cool tricks, but often we have no idea how to connect them. This month we'll focus on the flow from one trick to the next! When you do each combo, I want your main focus to be on climbing beautifully, straightening your legs completely, making nice movements with your head, body, hands and hair. Take your moment. Live in it. Don't worry if you can't repeat the combo completely the same. It's the main movements and above all, the feeling in the movement that matters most. RULES: 1.Follow @anjavalkyrie and @bandurskadesign 2.Repost this photo on your feed and in your story 💜 3.Tag 2 pole friends and have them join the fun 🎊🎉 4.video yourself doing the combo of the week and upload on your feed, tag me and #ApplyTheFlow 🙅 5.APPLY THE FLOOOOOW 💜💚💙❤A post shared by Anja Valkyrie (@anjavalkyrie) on
6.Join the Spring Pole & Dance Photo Challenge from Cleveland Exotic Dance. Each day for the month of April post a picture, series of pictures, or a short video on or off the pole of poses, dance moves, or combos that you feel embody the phrase of the day. Some of these are obvious pole or dance moves or even yoga poses. Some of them might take a little more thought. All of them will get you moving and ignite your creativity. Please use #SpringIntoDance18 and be sure to tag us too @clevelandexoticdance Enjoy!⠀ ⠀ #clevelandexoticdance #polechallenge #pole #poledance #polefit #polefitness #challenge #cleveland #cle #cedA post shared by Cleveland Exotic Dance (@clevelandexoticdance) on
7. DoYogawithMe.com: I'm setting a personal challenge for myself as part of my post-op recovery by participating in the 8 week DYWM Beginner Program.Ahhhh guys!!!!!! I've been dying to announce and host/sponsor the next big aerial challenge!!! AND I'll be sponsoring as @gettinginverted and GIVING AWAY A DYED SILK as one of the prizes!!! Woooot!!! . . . This is a 30 day #aerialchallenge with @gettinginverted & @werkshop as the sponsors! As we get close I will announce all the rules but the basics are mentioned in the comments below! ♡♡♡ . . . #aerialnation #aerialfitness #circuslife #circusinspiration #circuseverydamnday #aerialdance #aerialyoga #flyingyoga #yogahammock #silks #aerialsilks #yogagirl #yogainspiration #aerialistsofig #aerialartsA post shared by ♡ Lover Of Movement ♡ (@sarasotawarrior) on
Tuesday, March 27, 2018
Tuesday, March 13, 2018
It's been my experience that during classes we tend to repetitively focus on particular skills and muscle groups that pertain to distinct movement of the class agenda. When we want to add some "flavor" to the skill we're newly mastering by combining it with our bank of moves we've already become proficient in, there runs the risk of tapping into skills that use muscle groups that have not been worked over the course of the previous 30-40 minute instructional class time. A classic example of this would be to drop a split during a double foot lock when you just spent the last 30 minutes focusing on foot locking and not engaging the muscles that should be warm when going into a split.
This idea has got me thinking about approaching teaching my classes a bit differently. Instead of the 20 minute start of the class warm up, would it be possible to stagger the warm up throughout my 60 minute classes? To utilize aerial skills in conjunction with a foundational buildup of creating a consistency for maintaining a warmer body? How would a class like this flow? I would have to re-write my entire teaching curriculum to meet the requirements of touching base with each muscle group thoroughly before engaging those areas in the desired aerial skills. Or would it work just as well to shorten the 20 minute warm up and then integrate those missed elements with a class wide off the silks instructor lead range of motion check in when everyone goes through a series of body rolls and movements similar to the more intense pre-workout warm up? This ROM check in can include more intense static stretching that precedes the upcoming high risk injury moves.
I decided to try to implement this into my class last night. While I had good intentions, I ended up moving right into the class curriculum and forgetting to have a mid-class warm up EVEN after I told my students what I had planned. I think implementing this new process will take some careful planning on my part. Some ideas I will play around with include using timers on my phone to set specific intervals throughout class where we need to stop everything we're working on and re-engage and focus with a range of motion check in. I'm also going to take some time over the next few weeks to re-write up my class curriculum to include specific stretches to compliment the skills being taught in class. I think this is a good starting point and will definitely keep you all posted on the results of my progress for this project.
Tuesday, March 6, 2018
I think what matters most is how I am coming away from this challenge and how I feel. I feel like the ski trip really killed my motivation. I started out strong and then slacked off. Despite this month being fairly busy, I think my participation was decent. There were a few nights where I opted to be lazy as opposed to doing the challenge.
What I'm taking away from this challenge:
- I got back into poling after having been on an unintentional hiatus since July of 2017. (Way too long to not touch the pole!)
- I was able to explore some dance techniques and movement to step outside of my traditional go to dance moves.
- I had fun.
- This challenge left me feeling good about my dancing.
- I got in some great cardio!
Thursday, March 1, 2018
🌼💐✨ March Pole and Core Challenge ✨💐🌼March pole and core challenge with @dredee1983 starts this week! This month's challenge focuses on core strength and is designed to help all levels progress with core strengthening needed for pole moves. This challenge can also be done if you don’t have a pole (so feel free to tag non-pole friends too!) To play, follow the steps below: 1. Repost the flyer and tag two friends to play. 2. Follow the host and tag in all your entries! Example videos will be posted 2-3 days before each day. Some of these exercises may not have names and there will also be a couple different options for each day so for this challenge you should check @dredee1983’s videos before each day to see that particular exercise and pole move. 3. Post a video of your pole moves and exercises for each odd numbered day of the month. Use the hashtag #marchcorechallenge, and don't forget to tag the host in all your entries! I am not awarding prizes for this challenge but will still be choosing winners for anyone who completes all the exercises and/or pole moves!✨🌼💐🌼✨
A post shared by Andrea (@dredee1983) on
March starts tomorrow, ain't that crazy?! Join My #polechallenge to make time fly and get new #inspiration . . . . . #dance #dancer #poledance #poledancer #pdchallenge #poledancechallenge #challengedbypoletast #polefitness #girlsthatlift #girlwithmuscles #inspo #badkitty
A post shared by Therese Lindberg (@poletast) on
¡¡Reto de marzo!! ¿Vamos?? ¡¡Etiquétanos para verte!! March challenge!! Go!! Tagg us to see you! #polesportloversmarch #pslchallenge #pole #polesport #polesport #poledance #polefit #fit #fitness #polechallenge #march #marzo #reto #polereto #4semanas4trucos #tricks #figuras ##figures #4weeks #sport #deporte #instachallenge
A post shared by Pole Sport Lovers (@polesportlovers) on
Tuesday, February 27, 2018
- Lunapads Performa 5 pack pantyliners $59.95
- Hesta Organic Cotton 5 pack pantyliners $34.99
- Love My® Antibacterial Bamboo Fiber 6 pack pantyliners $14.95
All the products are well received by their respective reviewers. The products seem to do the job they are intended for. Some of the particular considerations I paid attention to in the reviews that helped me solidify my decision were the following:
- Pad movement during basic activities such as walking
- Quality of product - did it fall apart immediately or have issues after washes?
- Leakage - did anyone complain of leaks in their reviews?
- Temperature complaints
- Ease of use
- Bulky bunching product- does it create a visible panty line through clothing?
Product First Impressions
The pads are soft, thin, and easily usable. They snap together around the underwear using buttons. My first month using them I experienced some pad movement. On my second month of use, I remedied this issue by doubling up on underwear or wearing a pair of boy short style underwear over my underwear that contained the pad. For cleaning purposes, I have been using the wet pail method of soaking the used pads in a bucket of cold water then hand washing with mild detergent and hang drying. I picked up a PRESSA 16 clip hanging octopus dryer from IKEA to use for my drying method. So far after two months of use, I am really enjoying using the reusable pads and am a point of considering purchasing an additional set of five pads. I'm also experimenting with cleaning methods. I prefer the hand washing wet pail method and will try different detergents and recommended cleaning products with future use. Overall, I am feeling very good about my continued progress towards a greener menstrual cycle.
Tuesday, February 20, 2018
I received my tracker quickly after purchasing from Amazon. Everything worked wonderfully fresh out of the box. Last week I was browsing fitness trackers online and it occurred to me that not many people use the Jawbone trackers anymore since their peak in popularity just three years ago. It was then that I discovered news articles from mid-2017 stating that Jawbone had gone out of business. While the tracker I have is still working, I wonder how long the app will continue to function and the tracker will continue doing what I need it to do? So for now, I am going to continue to enjoy using my tracker until I am no longer able to. It's such a shame because I really like the product. It just appears that for whatever reason, Jawbone couldn't keep up with the competitive demands of the fitness tracker market. So far, the tracker lives up to the quality I had previously experienced as a Jawbone user. I will continue to keep my eyes open in the meantime for a similar simplistic device that does not require me to wear on my wrist for my inevitable future tracker purchase. So if you're in the market for a cheap short term fitness tracker, then it appears the Jawbone Up Move tracker may be just for you.
Tuesday, February 13, 2018
How I'm doing the challenge.Day 1 was a lot of awkward freestyle movement. I turned on my Pandora Radio app and tuned into to the Amy Winehouse channel. I set up my camera to record some of my progress for sharing purposes and set a timer for 15 minutes. Then I just danced. I danced around the pole clockwise and counterclockwise, did body rolls, forward bends, danced through the Pandora commercials, and even played a game of fetch with my dog that kept bringing me a stuffed toy- ALL while I danced. It felt good to spin and move. A lot of muscle memory still exists but the movements felt rough around the edges. Surprisingly, 15 minutes felt like an awful long time for continuous movement. I event checked the time with 4 minutes to go thinking the timer had failed me and I'd been dancing for 30 minutes. I'm looking forward to continuing this challenge throughout the month and will hopefully come away with putting pole back into my regular fitness rotation.
Day 1 #fortheloveofpole challenge! Pole dance every day in February for at least 15 minutes. I actually worked up a sweat during my 15 minutes. So good to get back on the pole- even if it was for a warmup freestyle type dance. #polechallenge #polefitness #poledance #poleharmonyblog #poleharmony #fitnessblogger #fitnessA post shared by Pole Harmony Blog (@poleharmony) on
Tuesday, February 6, 2018
- Complete 14 day online Do Yoga With Me challenge.
- Progress in my Trapeze skills. Be able to create a routine.
- Perform in an aerial showcase.
- Complete an Instagram challenge for pole fitness.
- Hiking - visit Cascade Falls, Jug Rock, and other local hiking trails/parks
- 10K steps/day
- Employee Wellness Program activities
- Sailing lessons
- Ride my bicycle more within the city and less driving the car/take bicycle grocery shopping
What are your fitness goals for 2018? Let me know in the comments or share with my on my Instagram or Facebook!
Tuesday, January 30, 2018
February is the month of love and what better way to get fit than to dance with the apparatus that we love so much. I'm going to try something new this month and get back to dancing with the pole. ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️ I am challenging myself (and anyone else that wants to participate) to pole dance at least 15 minutes a day for the entire month of February. Post a video or pic from your daily pole session and tag #fortheloveofpole ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️ (Just a heads up- President's Day weekend I'll be off skiing at a mountain resort so I won't be able to participate however, I am going to make an effort to pole every day possible when I will be home and around my pole.) #polechallenge #polefitness #poledance #poleharmonyblog #poleharmony #february #february2018 #fitnessblogger #fitness #fitnesschallengeA post shared by Pole Harmony Blog (@poleharmony) on
Are you waiting for Valentine’s Day?♥️ We do! 😊 On the 3rd of February we are starting our #diamondpwvalentinechallenge where we will invite you to create your own love story! 😊❤ If you are interested to win any low/high waist @diamondpolewear grippy shorts you are more than welcome to join our #diamondpwvalentinechallenge with @jeaniousfit_poledance & @diamondpolewear 💎 How to enter will follow soon… 😊#poledance #polewear #polefitnessnl #poledancersofig #poledancenation #poleclothes #poleoutfit #polefit #polechallenge #poletricks
A post shared by #Jeaniousfit_poledance (@jeaniousfit_poledance) on
❤️💗❤️ February Combo Challenge ❤️💗❤️ February combo challenge with @dredee1983 and @tara.renelle.roxy starts tomorrow! We will be giving away 3 prizes again this month! This month's moves focus on SPLITS. @tara.renelle.roxy has joined us again to give you a weekly yoga sequence or exercises to help improve your flexibility or strength for that week's pole tricks. To play, follow the steps below: 1. Repost the flyer and tag two friends to play. 2. Follow the hosts and sponsors and tag in all your entries! Example videos will be posted 2-3 days before each combo day. Keep in mind there are many names for pole moves so to do the combos for this specific challenge you must check @dredee1983’s videos before each combo. Also watch @tara.renelle.roxy weekly videos for your hip exercises or yoga sequence for each week. 3. Post a video of your combos using the moves listed in sequence for each odd numbered day of the month. If the moves are too advanced for you, do videos of prep work for each move - that still counts! Also post 1 weekly video with the yoga sequence or exercises provided by @tara.renelle.roxy. Use the hashtag #februarycombochallenge, and don't forget to tag the hosts and sponsors in all your entries! All entries must be received by March 3, 2017. Winners will be announced March 6, 2017. Winners must complete all combos and weekly exercises as best they can for their level and will be chosen based on fluidity of transitions and good form. . 🏆PRIZES🏆 1st place will receive a shirt from @darkside.fitness 2nd place will receive a jar of itac 3rd place will receive a set of therabands. ❤️💗❤️💗 Happy poling!
A post shared by Andrea (@dredee1983) on
In 2 Days!!! Are you ready to extend and free your back? I'll be sharing instructional videos with modifications and variations to fit all bodies. Join us for #OpenYour❤️❤️ challenge,happening February 1st through February 10th.. We will explore all sorts of chest and front side opening poses through our shared love of yoga and backbends. . How to get started: ▶️ Re-post this flyer. ▶️Follow all the hosts and sponsors. ▶️Practice with us daily & take a photo or a video of the daily pose. Your best attempt at the pose is perfect! ▶️Tag daily with the hashtag #OpenYour❤️❤️, your hosts and sponsors in the caption. NO need to tag your daily photos. ▶️Like, comment and make new friends. ▶️BONUS: TAG and invite a few friends in the comments below. . Hosts: @yogini_444. @yogisoli. @yoga_at_a_glance. @yamasaraha. . Sponsors: @yogaessentialsindia @zeetabody @will2wow_jewelry @mamakuka @glassticbottle @shideawords. @mala_spirit @liveinleggingsboutique @lotusfloweromllc @sashka_co @girl.108 @aroma.flow . List of Asanas for this challenge: 1. Standing backbend 2. Anjaneyasana- Low Lunge 3. Purvottanasana- Upward Plank Pose 4. Bhujangasana- Cobra Pose 5. Urdhva Mukha Svanasana- Upward Facing Dog 6. Ustrasana- Camel Pose 7. Urdhva Dhanurasana - Wheel pose 8. Supta Virasana- Reclined Hero Pose 9. Chapasana- Sugarcane Pose 10. Natarajasana- Dancers PoseA post shared by Ahmed Soliman (@yogisoli) on
Let’s open up our hearts this February for a short #yogachallenge Do it with a friend or partner or someone who inspires you to spread love. Hosts: @iamdemiyoga @mindfulmovement246 @wolfpackyoga246 Sponsors: @touchofedenbarbados @gdi_barbados @aqbeachclub • Here’s how to participate! 1. Follow all of the hosts and sponsors 2. Repost this image and tag friends to join in! 3. Post a photo each day sharing your journey to a more open heart 4. Tag all of the hosts and sponsors and use the hashtag #openedhearts in each of your posts 5. Profile needs to be public for the hosts to see your posts 6. Have fun while doing yoga! 🧘🏽♀️ • At the end of the challenge we will be giving out a few exiting prizes for you to enjoy! #openedhearts #yogisopenheart #yogaheart #loveyourself #backbendlove #teamyogisbarbados #yogalove #yogalife #spreadlove #mindbodyyoga #yogawithapurpose #demiyogaA post shared by DemiYoga Fitness (@iamdemiyoga) on
Just in time for Valentines Day and #fiftyshadesfreed ✨✨✨ Join @karramella1 @benditlikebay @awesomebodyrevolution @yogaelixir @beahappyamy and @tunaapari from Feb 1- Feb 10 for #FiftyShadesofYoga2 , a yummy challenge all about creative binds ➿ feel free to get as sultry as you want, just always remember to be safe and keep it creative. Are you Ready? Mr. Grey will see you now and remember: Remember, it’s all about the bind. (The picture in this poster is by the most amazing babe of all, @abanna_yoga_art, thank you Dana for your incredible image). 🎁SPONSORS🎁 @nicepipesapparel @fineheartsofficial @goamagicfashion @onzie @radhabeauty Here's how to join in: ☄Follow all hosts and sponsors ✔️ ☄Repost this flyer and tag at least three friends to join ✔️ ☄Post a photo every day, tagging all hosts and sponsors and using the tag #fiftyshadesogyoga2 _ #yoga #tonedgirls #yogapractice #yogi #yogini #yogagirl #yogainspiration #yogaeverydamnday #yogalove #fitspo #fitgirl #fitfam #gymrat #fitness #yogaeverywhere #style #yogaholic #fitnessaddict #eatclean #workout #exercise #goodvibes #fashion #healthy #blackandwhite #binds
A post shared by Bay 🦁 (@benditlikebay) on