missym357
Forum Replies Created
-
Oh and I meant to add that I pole 3 times a week for anywhere from 1-3 hours at a time. There is definitely a diminishing return on time in there- once my muscles are done, I become pretty useless.
-
My pole workouts tend to start with 10-15 minutes of warming up- dancing, stretching, light spins, warm up strength work. Then I have at least 2-3 moves I try to work on. I do each over and over again until I’m satisfied and will record, review, record again, review again…etc. I will try to combo the move before I’m done with it. Somedays I freestyle, somedays I don’t. I try to finish things with strength circuits…pullups, pushups, handstands against the wall, etc.
I also lift weights twice a week with a focus on weighted relatively heavy lower body compound exercises- back squats, deadlifts, split squats, goblet squats, glute bridges, single leg deadlifts, cable leg extensions, to name a few. I used to do this three times a week but it got to be too much and I was not recovering properly.
I also go to zumba or spin class 2-3 times a week as well. I love zumba- it is pure fun for me. Both of these classes keep my aerobic capacity up and my mental health in a good place (I truly need to get my heartrate way up a few times a week). I take 1-2 rest days per week.
-
I love practicing pole at home- in fact, I would drop everything and work on pole all day if I could (I can’t)!! It took me some time to find my groove. My warm up consists of 2-3 songs worth of dancing with some stretches built in. I get in some warmup pushups, pole pullups, pole rows, and by the second or third song I throw in some spins. I don’t start inverting until I am fully warmed up. At that point I try to have 2 to 3 specific moves that I want to work on. I play music that inspires me and I record myself and playback and study my movement throughout the whole session, trying to continually improve what I’m working on. I share clips on instagram- sharing really helps me! Taking part in pole challenges also helps me.
I try to have a strength/trick-focused day, a dance-focused day, and a review, anything goes sort of day. I have the time carved out and just commit to it.
I hope that helps!:)
-
I struggled with dizziness too. Things that have helped me are time, pausing during practice until my head gets straight, and chewable ginger tablets. It has gotten so much better for me. Part of it has been my head adjusting, part of it has been learning the hard way not to push through it (ugh, I just get sicker and sicker) and I really do believe the chewable ginger tablets (with Vit. B6) have helped. I hope you find some relief!
-
Wow!!! That was so stunningly beautiful, it put a knot in my throat! I get such a visceral reaction when I see something like that, it gets me choked up!
-
I put some pictures from my shoot in my profile (I don’t know how to put them in this thread).:)
-
Welcome!:) I’m relatively new here too!
-
I think you should do it! I did a photoshoot early on in my poling. I had very little I could do on the pole besides a sit and a couple of other little things. My favorite pictures were not even on the pole! Here’s the thing- it doesn’t matter where you are in pole. A picture is a moment in time, it will be something that you will have to look back on at the point that you are at. I wish so badly that I had pictures from when I was younger. I don’t even really remember what I looked like or what my body was truly like in my 20’s (that was before the age of smart phones and selfies and before I had kids). They will be beautiful!
I will try to upload some of them later today!
-
I pole alone and at a studio and they both have their good and bad sides. It took me a little while to find my groove when poling alone but now I find that I am usually quite productive at home. Things that help me are to really have a good space that is clean and tidy- my pole is in the kitchen and I make sure that all chores are done- no dishes in the sink, floor and counters clean, everything put away. I try to have things that make the room feel beautiful- fresh flowers, a nice candle, etc. I even use cleaners that I truly love the smell of…these things help me to be in a good frame of mind where I like the space I’m in. I try to pull myself together- hair, pole clothes, a little makeup…I wish I could roll out of bed and feel beautiful no matter what I look like, but the truth is, I don’t, so these things help me (nothing crazy, but little things to just feel pretty). I’m always on the lookout for music that moves me. Having inspiring music is such a huge thing! Finally, recording myself and sharing it is a big part of my practice. I might be in my own little world, but to try something, review it, and make it better really gives me some focus. If something is not working out, I can usually watch and figure out what the problem is. I also do love to perform, so sharing clips with others and getting some feedback is a very positive thing for me and can help drive me to keep working on something until I get it smooth (I do most of my sharing on instagram).
I get very overwhelmed with freestyling, so I don’t always even commit to freestyling an entire song. I will just try to work a trick I am working on into a dance with no plan of when to end it. I find it takes a lot of pressure off and I feel a lot more freedom to just dance- and I end up going longer than I would when I put all of this pressure on myself to do a perfect freestyle. That’s my own hangup though and my own little way of working around it!
I hope some of that helps!!
-
I did get it worked out and positioning of the top arm and shoulders was a big part of it. Dr. Ken’s information is very helpful!
http://www.youtube.com/watch?v=bgR0t69qASU -
For me, the pain ran deep in my forearm up to my elbow. I feel like it was from gripping so hard with my bottom arm in split grip trying to keep myself from rotating. The pain lasted longer than a few days which told me it was more than just sore muscles. I cannot say that I stayed off of the pole while it healed, but I did lay off of split grip moves until it healed.
-
I experienced a lot of forearm pain in my first year of pole dancing. Split grips set it off. I would just go easier and back off what caused the pain until it healed and then work on those moves more cautiously. Eventually I built up enough strength to not experience it.
-
Tropicalpole’s advice is very good! More definition in the tummy is a matter of bodyfat level- and you are right, shedding bodyfat comes down to diet. Ideally you want to eat at a slight (nothing crazy) caloric deficit in order to lose some bodyfat- that means a little less than what you would need eat to maintain your weight. Upping the protein is important because, with resistance training, it helps you hold on to lean body weight (muscle) and it helps you stay full. For me, I make sure to get plenty of protein at every meal- at least around 25 grams per meal + protein rich snacks. I bet even focusing on that would really help.
So meals that have lean meats would be a great start- for example, tonight I grilled chicken breast marinated in terryaki sauce and served it with rice and steamed veggies. I never cover the plates in rice- there is always a litle rice covered with a lot of chicken and veggies. Roasted chicken from the store is great for convenience- you can dice up the breast and serve it over a salad (I like the shredded cabbage with an asian dressing- I don’t use a lot of dressing). I’ll even throw some diced roasted chicken breast into my scrambled eggs for breakfast. In the morning I scramble 1 large egg with 2 egg whites…with a little chicken, it’s a protein rich meal with toast and some fruit. I make a lot of tacos- sauteed chicken breast that has been seasoned with: fajita seasoning from Penzey’s, a squeeze of lemon or lime, and a little olive oil), tons of pico and pinto beans. For fish- grilled is my favorite, but I always have packets of tuna in the pantry for convenience- I eat it straight with some crackers. Chobani lowfat greek yogurt is a nice protein-rich snack. These are just some ideas.