Fitness Friday's: Leg Circles!!

Aloha Polers, it's FINALLY FRIDAY!!!!  And it's also Fitness Fridays as well:)!  Today's Fitness Friday's topic is actually a great Pilates move called Leg Circles!  Leg Circles will benefit you by strengthening your legs and increase mobility in your hips.  For this move you will need a mat to lay on since it starts on your back and....hmmm........you!  Both check, let's get started!

1. Start laying on your back with your spine in a neutral position and both legs extended straight on the floor.  Make sure that your back is not arched and also not pressed against the floor.  The neutral position for your spine is when it is right between arched and touching the floor.  In the neutral spine position your should be able to slide your hand right under the middle of your back.
2. Lift the left leg straight up towards the ceiling as if pointing to the clouds.
3. Breathe naturally as you make or draw a circle with your left leg.
4. Continue to breathe naturally as you lower your leg leg back to the floor.
5. Breathe naturally and lift your right leg into the air pointing towards the ceiling.
6. Breathe naturally as you draw circles on the ceiling with your toes.
7. Draw 10 circles with each leg.

During this move make sure to keep your leg straight.  If you cannot have your leg completely perpendicular to the floor, it is okay to have it at an angle or a bit lower.

Have fun with this move and have a great Friday!

Tippy Thursday's: Flexibility!

Aloha Polers, it's Thursday!!!

This week's Tippy Thursday's Tip is on Flexibility!  Flexibility is such a huge and very important aspect in Pole Fitness and you wouldn't know that until getting into it!  flexibility is also one of the hardest things to gain which takes a lot of dedication and time.

If you have never worked on your Flexibility or haven't really had stretching as part of your daily routine than it's about time to get it added!!!  When it comes to stretching and working on your Flexibility, it is VERY IMPORTANT to not push yourself too hard because this can definitely lead to pain and even injuries that can keep you from the pole!  When starting off with stretching and working Flexibility training into your routine, always start off at the point where you are at.  If you decide to start off by taking a beginners Yoga class remember to focus on you and not Miss Bendability next to you with her two feet back up around her head!  Everyone is different and has had or has not had experience in stretching and Flexibility.  Keep that in mind and stay where you are at and if you feel comfortable in that stretch intensify it a little by going deeper.  If you have the time, to tremendously change and improve your Flexibility about one hour a day is best.  Everyone doesn't have time for one hour of Flexibility training so however you can fit it in do it!  Here are some stretching and Flexibility training tips:

1. The best time to really stretching and train for flexibility is after a hot shower of when your muscles are nice and warm.  When your body is still cold you are more prone to injury so keep this in mind.  
2. While stretching and during your Flexibility training, keep hydrated!  This is very important as well.  Although you don't feel like you should be drinking water it is important because during Flexibility training you are getting a workout....you will know this once you get started;)!
3. A good mat or good flooring is always a good idea when you are stretching.
4. Make sure to breath!  Focus on your breathing as this will more likely take your mind off the 'feeling' or 'sensations' going through your body when intensely stretching.
5. Stay positive!  Again, if you are starting off and are no progressing quickly, keep it up!  Gaining Flexibility can take a while depending on when you started, how extensive of a background you may have, etc.  So, this will not be immediate fir everyone.  You will get there will hard work and dedication;)!

If you have NO IDEA where to start, starting off in a beginners Yoga class is ideal because there is a trained instructor there that can catch any mistakes before forming them yourself.  Once you feel comfortable you can move on to your own personal training.  There are also a lot of different Flexibility training DVD's that you can utilize such as Felix Cane's Flexibility DVD within her DVD set, Alethea Austin has a couple, and much more!

So, get your Flexibility on and stay positive!!!

What's in the Pole World News Wednesday's: Pole Art 2012!

Aloha Poley Polers!

This Wednesday's Pole World News topic is the recent Pole Art 2012!!!  A lot of us know that the much anticipated Pole Art Competition was this weekend and there were SO MANY great performances by all of our favorite Polefessionals!  But, unfortunately, even with all the AWESOME talent there could only be one male and one female winner.

The winner of the Female division in the Pole Art 2012 is:

Oona Kivela!

The winner of the Male division of the Pole Art 2012 is:

Check out our You Tube Channel at http://www.youtube.com/channel/UCv5vX4w50MoWEz319fW0MiQ?feature=mhee to see more Pole Art 2012 performances as well as the winning ones!

Have a great Wednesday!

Technique Tuesday's: Fan Kick!!!

Aloha Wonderful Polers:)!

This week's Technique Tuesday's move is the Fan Kick! The Fan Kick is an awesome move for many reasons mostly because it looks GREAT when you got it down;)!  The Fan Kick can be used starting with your feet on the floor, from the middle of the pole, from the floor as a transition into other moves and so much more.  The Fan Kick works your lats, delts, biceps, abs, quads and shoulders!  If you have done the Pull Up Crunch this should come a bit easier.  Let's get into it:

Begin standing with your left side towards the pole and on your tippy toes.  Place your arms in the Strong Hold position.  From here reach your inside leg back a little and start to bring that leg up while sweeping the floor and pointing to the right side of the room.  When your left (inside leg) gets to about 12 o'clock your right leg (outside leg) will lift off the floor and follow the left legs path with sweeping the floor, pointing to the right side of the room and then on the 12 o'clock.  At one point your legs should be in a straddle position in the air right before the outside leg goes to 12 o'clock and the inside leg has just left 12 o'clock:).  Your left leg should then reach the floor with your right leg to follow.  When ending this move you may find yourself completely turned away from the pole and at first this is normal until you get used to the move and can control it at that point.

Pointers:

• Practice this move with straight legs right from the start to help you strengthen your legs.
• Don't worry about bringing your legs so high durning this move.  Work on keeping your legs straight at which ever height you can keep it at.
• Point your toes!  Pointing your toes will help your legs stay straight:).
• Don't rush!  Rushing this move can hurt and eve cause injury.  Take your time:).
• Always practice on both sides:)
• Always start with a spotter for safety and once you are comfortable go for it!
• Breath!

There are many variations and modifications to this move which makes it such an important and awesome move to master!  Have fun with it and change it up.

Have a great Tuesday!!

Motivational Monday's!!

Aloha Polers!  Darn, Monday already!?!

Came across this and couldn't think of a better day to post it:

We are only put through things that we can conquer so believe in yourself and push through!

Have a happy and motivated Monday!!!

Stretchy Sunday's: Ardha Chandrasana!

Aloha Polers, it's Sunday!

This week's Stretchy Sunday's Stretch is the wonderful and simple yoga stretch called the Ardha Chandrasana.  This is a great stretch that will benefit and stretch out your obliques on both sides, majority of your back muscles, shoulders and neck.  This is a great stretch to incorporate into everyday at anytime.  I like doing this stretch when I've been sitting in you position all day or when I'm about to get my pole in;)!  Let's get to it:

Start this stretch standing up straight with your hands clasped above your heads making sure your arms are aligned with your ears with your shoulders rolled back and down.  Take a deep breath and bend your torso to the left pointing your fingers towards the left of the room.  Stay in this stretch for about 5 - 8 seconds and go back to your starting position.  Repeat for both sides.  You will know when you have bent to far to the side when your feel more pain than stretch.  If you feel more pain, please adjust so you feel more of a stretch to get the most out of this stretch.

That's it!  Simple yet very beneficial:)!

Have a great Stretchy Sunday!!!

Polefessional Saturday's: Zoraya Judd!!!

Aloha Polers, it's Saturday!!!

This week's Polefessional is Zoraya Judd!

Zoraya is such a positive, motivational and inspirational Polefessional with such a warmness to her!  She gives the best hugs too!!!  She is a mother as well as an instructor with years of personal training and teaching experience.  After becoming an instructor, Zoraya was entered into the first ever Utah Pole Competition without even knowing it with 2 weeks to train for it!  When she found out she was entered into this competition she freaked out!  With only the 2 weeks to train she trained like she has never trained losing skin on her knees!  Zoraya went on to win first place in the advanced division in the first ever competition!  She then took off from there receiving her Pro status at her next competition and then becoming apart of Zen Arts.  Zoraya also has become known as one of the top ten pole dancers in the world after winning the International Pole Art Championships in 2011.  She is such an accomplished woman that motivates so many to reach for their goals.  As Zoraya says, "Find something you are passionate about and CONQUER IT."

When we meet Zoraya at the 2012 International Pole Convention the first thing she did was give us the best hug ever!  She showed so much appreciation of our support for her which is what we were trying to do because she has (even though we have never meet) motivated us in many ways!  She was such a sweetie and very down to earth!  I haven't had the pleasure of taking a workshop from her but hope I will in the future!

Have a great Saturday!