But I don’t wanna! Hrmph!


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Rest days! For some people they’re like “YAY! I get to do nothing!” Those people are usually the people who work, and I don’t blame them. But I’m a full time mommy at the moment so my job is to take care of the little one and the house, so I really enjoy my “me” time which is pretty much spending a couple hours practicing pole. So when it comes to rest days I sit down on my couch to catch up on some T.V that I’ve missed, but my pole is right there… right beside me… calling me, beckoning me to come and take a spin.

It’s like it’s taunting me! “Come on Elise, you know you want to flip upside down on me, I know you want to spin around me, just do it!” Meanwhile my body is like that other little voice on my shoulder going “No! Don’t do it, we hurt, we’re sore, we need rest”. It’s very conflicting! But my mom always tells me how important it is to have rest days when you work out. She taught me that rest days are just as important as exercising. So I dove into some research to find out just why rest is so important!

When we work out we put great strain on our muscles, ligaments, bones, tendons and joints. As you do something like say lifting weights, you’re tearing muscles, and if you don’t give your body the time to rest and repair the tearing then you risk getting some pretty nasty injuries. Or if you jog, that puts a lot of pressure on your joints and bones from the hard impact of your feet hitting the ground, you definitely need your rest days because you risk bone spurs, shin splints, muscle tears, tendon shearing and so much more.


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Now pole specific you are often working on your core and building muscles by lifting your own body weight. Not to mention the flexibility training that is done, and as we stretch we create tiny tears that need time to heal. If you don’t give them that opportunity then you too will be at risk of injuring yourself, compromising your flexibility and sending it into a regression.

I also just started taking Pilates, which apparently is way more difficult than I thought! I couldn’t take my rest day on Wednesday because I had pole that night even though my abs and legs were killing me. So Thursday became my rest day which I’m pretty sure it will be from now on. I still feel like I got hit by a truck but I’m definitely not as sore as I was yesterday.

You also have to listen to your body, but at the same time don’t make up excuses. Like my thighs are still killing me from stretching so I know tonight I will only be doing light stretching on them so that they don’t get stiff, but I won’t be stretching them hard so that the tears can recover. But my abs are feeling better today which means I’ll work on my core again because that is something that I definitely need work on since so many pole moves require core strength.

So remember ladies and gents, rest days are very important, they allow your body to heal, even if they are incredibly boring sometimes.

I’m also going to be trying something new next week, end of the week videos! I want to use my camera more so this’ll give me an excuse to do so! I will also be changing up my posting schedule, starting next week I’ll be posting on Mondays, Wednesdays and Fridays. Until next week mes amours! Have a fantastic weekend and pole hard!

Pilates, Pole and …P…injuries!

I hope you all had a wonderful weekend. I sure did! I didn’t do much, but I did spend time with my family which is always a good day to me. My mom and step dad are pretty amazing, because my daughter is learning to skate this year they decided that on the warm day this week to dig out in the backyard a small rectangle and have started to make a rink! I’m very excited, but we have to wait a couple of days for it to actually fully freeze, but my daughter is ecstatic!

I too am excited for this week, on Tuesday I start Pilates! I’ve never tried class Pilates, I’ve only tried home Pilates, so I’m excited to see how this goes. My only concern is that it’s the day before pole, so I’m hoping I’m not too tired for pole the next day, but my choices were either Tuesday or Thursday, so it was either be sore for Pilates or sore for pole, but I’m taking the class with my aunt and Tuesday turned out to be the better day.

I love the idea of Pilates, how it works on your core muscles, and it’s funny because it looks like the easiest exercise compared to lifting weights at the gym, but you know what, when you’re using your body weight it’s just as hard. Not only is it more awkward to lift but for me it’s lifting 135 lbs. I’m looking forward to building a stronger more stable core, because that’s something that you need for pole, so it really is going to benefit me, even if I am sore the next day for pole (which won’t stop me from trying my hardest at pole!) I just can’t even imagine how I’m going to feel on Thursday, it’ll definitely be a rest day that’s for sure!

So I think I mentioned last week that we’re learning our new level 6 routine, it’s to Rihanna’s Rockstar 101. And the first little bit is pretty easy. Spiral, diamond to chair, spinning eagle to fireman, spin under the arm, grind it down the pole, L turn, hip up, body wave, fan kick to back arch (Some of the terms may be different where you come from but these are the names I’ve learned them as) So I was like, pfftt this is easy! Then I got home and it hit me, oh they actually have this routine up on their YouTube channel. So of course being pole obsessed and just generally ambitious when it comes to pole, I thought I`d look ahead and learn some more before the next class.

Well wasn’t I just blown away! The first part is cake compared to the rest of the routine, I understand why my teacher ended where she did for our first class back. Right after the back arch you flip upside down and do the thigh hold. Which I can do but it’s so fast and the thigh hold is still something I have to think about when preforming it, trying to remember which leg goes back and which one remains on the pole, so you know, I don’t fall right on my face!

Here’s the video of the routine with two very talented teachers, the one on the left is my teacher. The thigh hold is not a problem, it’s the multiple holds in a row that I`m scared of. It`s something that I have never done, and I’m completely looking forward to, don’t get me wrong, but I`m a little scared because I have issues with some of the moves. At one point it goes from the butterfly to flatline to starfish. Now on their own I can do the butterfly and starfish, but I have some issues with the flatline. I’ve been practicing hard at it but again it`s another move that confuses me, what goes where?!

I learned something the other day, do not skip warm up, it’s very important. I was eager to show my love the beginning of the new routine so I was like “Warm up? What evs!” (Yes I just said what evs. I didn’t actually dismiss it that easily but I was overly excited and kind of just didn’t bother) but do I ever regret it. I pulled something in around my shoulder blade, to the point it hurts when my shirt touches it. Don’t skip warm up people! It’s dangerous! And I know I should probably take it easy but I really can’t, well not that I can’t, but I really don’t want to! That would mean no pole, but also injuring myself further would also mean no pole. It’s very conflicting!

Today before I leave I’m going to give you one of my favourite smoothie recipes! Strawberry Kiwi!


1-2 Kiwis

1/2 cup of frozen or fresh strawberries (if you’re using fresh I suggest tossing a few ice cubes in there as well)

3/4 – 1 cup of almond milk

1 scoop of protein powder (I used vanilla flavored, yum!)

1/4 cup of greek yogurt (Make sure you get one with no trans fats)


Looks yummy!

Throw in your fruit first, I do my smoothies in my magic bullet because it’s awesome, but blenders work just as well.

Throw in the rest of the ingredients and then blend, blend like you’ve never blended before!


Doesn’t it look delicious! (and magical)

Well it was!

This smoothie keeps me full all morning until lunch, although sometimes I have a snack in between just because I know it’s healthy.

Tomorrow I’ll have another delicious smoothie for you! I love smoothies, there’s no denying it. For someone like me who has issues with eating right in the morning because it hurts my stomach sometimes, these are perfect because it’s not hard on it at all.

Until tomorrow mes amours!

Good-bye 2013!

With the end of 2013 you have no choice but to look back and reflect, what happened this past year? I can barely remember what happened yesterday, I have a goldfish memory here. This past year I shed 15 lbs since the summer, and it took a lot of hard work and experimenting with my eating habits. I have actually learned a lot about healthy eating, although I’m still a fiend for chocolate and sweets, I’m learning to control it. I will be posting before and after pictures when I reach a point that I’m happy with, I am doing this for me, not for anyone else.

I’ve lost friends this year, but also gained new ones! When I think about it, I gained way more than I lost, just being honest. I rid of someone who sucked the positivity from me every time she opened her mouth to complain about pretty much everything, who offered up nothing but back handed compliments, and found ways to insult me while trying to pretend like she didn’t know it would be insulting. I gained so much more, I brought people in that are full of positivity, really happy-go-lucky, people that are supportive and believe in me and what I do. So all in all, it has been a good year.

I did have some hardships though, no year is just smooth sailing. We had a lot of financial troubles for half the year, with school debt, credit card debt, and a hard time finding jobs. But you know what, even that has turned around. It has taught me how to budget, how I don’t need to buy everything, even though I want to buy everything!

My baby girl has gotten so big throughout this last year, it’s amazing. She has become such a little person. She has full conversations with me, she’s so active it’s crazy and she started preschool in September. Next September she’ll be starting school! Scary! I have to sign her up this January. Freaking out a little on the inside!

But I have goals for 2014, I want to make this year fantastic! I want to start it out on a positive note! So here are my goals for 2014:

1. Surround myself with positive people

Like I said above, I have dealt with a person recently that made me realize that I deserve better. Although she was good a lot of the time it was those moments with the backhanded compliments or just general backhanded comments that made me realize that I don’t have to put up with it! So this year those I bring into my life need to be positive because I need people that mirror my positive attitude and don’t try to bring me down because of it.


2.Keep learning how to budget

Only recently have I been really taking an interest in budgeting to be perfectly honest. Only took me until 26! When I realized how much I liked to shop, and how much it was driving my credit cards up, I realized I needed a change. My father gave me a budgeting spread sheet and since then I’ve taken an interest in it. I can visually see how my spending effects me so it has been quite useful for someone who learns visually like I do. It’s also great for someone who is awful at math like I am because it does it all for you. If anyone is interested in it I welcome you to head on to my about page and send me an e-mail requesting it! I’ll send you it with a description of how to use it. I would love to help any one who wants the help.


3.Shed the last bit of weight I need off and tone up

Right now I’m sitting at 135, I’m not afraid of saying it, it’s not what my goal weight is but I’m down from 150 so it’s a big thing for me. But this year I want to shed those last few pounds to get into the range I’d be happy with, because I’m doing this for me and not anyone else. My personal goal is to be under 130 which is acceptable for my height, I weighed 125 in highschool so I feel like I should be able to get to at least 127-128 if I continue with my healthy eating and exercise.

Photo from

Photo from

4.Get my front splits and work hard on my center splits

This is something I’ve always wanted to do, but never set it as a goal. I’m pretty headstrong when it comes to completing goals, I guess it’s part of my competitive nature. I’m still pretty far from it, but I feel that with a whole year to work at it that I should be able to get it. I do stretch after every work out!


5.Work hard on my art and sell at least 1 piece

This is Jesse, she’s my sexy character that was heavily inspired by one of my favorite artists Dean Yeagle. I love drawing funny comics with her. I’d really love to sell some art this year, I have never been confident enough to do so but honestly with this blog I’ve gained a little confidence and hope I can do it. I’ve had a etsy shop set up for a while but have been too scared to put anything in it, I want to have something in it by the end of this month.

6.Healthy eating, keep on it!

I have a bad habit of being a chocoholic! I also love fast food, so I’m really in danger of falling off the wagon. But I’ve been good as of late, I have a meal plan and have been sticking to it. Although I have sushi cravings regularly! I love trying new foods so meal plans are great to me. This month I’m doing the Fitness Blender Meal plan and so far I love it!

Quinoa Edamame Salad

Quinoa Edamame Salad

7.Reach advanced level of pole

I’m in level 6 right now, well 5/6 and that took me 9 months to do. In my studio there’s 10 levels and then advance, so I’m thinking if I keep practicing outside of class I’ll be able to reach the advanced level by the end of the year. I’ve already been very impressed with how much my strength has grown, and now that I’m cross training again I feel like it’ll be even better.

8.This is either a 2014 or 2015 goal, but I want to perform at Sexapalooza with my studio

Sexapalooza is a convention that goes on in Canada, my studio preforms at it twice a year, and while there’s no way I’ll be preforming at it come February, I may have a chance in October. But that’s why this is a 2014/2015 goal, because if not this year, it’ll be a goal of mine definitely for 2015 when I’m definitely going to be at an advance level.

Jenny Goodwin & Polina Vinogradova at Sexapalooza

Jenny Goodwin & Polina Vinogradova of 3sixty dance and fitness at Sexapalooza

9.Work really hard when I start back at school

This is a must, this one pretty much goes without saying. The course I’m taking is running from September straight through to August, and I need to be on my game the entire time in order to succeed not just for me but for my family as well. I need to get a career so I can contribute. Although right now my contribution is taking care of the 3 year old tornado of a daughter we have. She’s a handful, that’s for sure, but she’ll be in school come September so I’ll be able to concentrate more on school than I was able to last time.


10.Practice, practice, practice on my art prior to going back to school

I need to get back on the horse. I had a bad experience this summer with people who I thought were family that kind of destroyed my artistic confidence. I was pretty much used by them and then not paid when I was said to have a contract. But I learned my lesson, get the contract in advance to make sure you get paid. Don’t trust peoples word, and even if they’re family (not my immediate family though, I trust them with my life) they will still screw you over if they’re A-holes. Lesson learned, won’t happen again. But I’ve found it’s been hard to get back into drawing, I’ve seriously been doubting myself and I shouldn’t be. I need to force myself back into art because if I don’t my school will suffer.

There you have it, those are my 10 goals for 2014, and I’ll be able to come back to this blog at the end of the year next year to see if I’ve completed most of them or even all of them.

What are your 2014 goals? Tell me in the comments below!

Pole kisses! Top 10 ways to get rid of those nasty bruises!

Every poler knows that bruises (other wise known as pole kisses) are a common hazard of pole. You either grip the pole too hard, like you’re hanging on for dear life, or you accidentally spin a little too fast and catch a misdirected limb on the pole. Sometimes you don’t even know you’ve bruised yourself until they pop up the next day. And while we wear our battle wounds proudly most of the time, sometimes you need to get rid of those nasty bruises quickly! Maybe you have a party to go to and those bruises wont match that new cute little black dress you bought, or in the summer when you’re lounging in that bikini, bruises can really cramp your style, not to mention having to explain to everyone multiple times exactly how you got the bruises.

Lucky for you I’ve put together my top 10 ways to get rid of bruises! So sit back, scroll down, and enjoy these home remedies to get rid of those nasty bruises quickly!

130x130_small_6348624550730659151. Cold Compress

Within the first 24 hours of getting a bruise this is your best bet. You don’t need a fancy bag or anything, a simple ziplock bag with ice and a little bit of water in it (double bag it) will work just as well. Just make sure you use some sort of cloth in between your make shift compress and your skin so you don’t do more damage. When you ice your bruises it reduces the blood flow to the area, this lessens the appearance of the bruise and helps heal it quicker.


2. Heating Pad

Of course opposites attract, after that 24 hours has passed and if you still see that bruise popped up heating is then the best option. Heating your bruises increases blood flow to the area. There are lots of options for this treatment, you can use a heating pad, you could use a hot water bottle, you could even use a facecloth with hot water on it. Of course remember never leave anything that is too hot on your skin, you don’t want to burn yourself!


3. Arnica Gel

Arnica Gel contains the plant Arnica montana which has helenalin, it is a a major ingredient in anti-inflammatory preparations, used to treat bruises. Now there are mixed reviews on this treatment, some swear by it, while others say it’s just a placebo tricking people into thinking it’s effective. If anything at least rubbing it into your skin is beneficial because it would help increase blood flow to the bruised area, just like a heating pad.


4. Witch Hazel

Another natural remedy, can’t get enough of those natural remedies! Witch hazel is an excellent remedy, it seals off slow leaks in blood vessels which reduces the appearance of bruising. This is probably one of my favorites, witch hazel is sold as a liquid and you can find it nearly anywhere, even Walmart sells it. All you have to do is put some of the liquid on a cotton ball and hold it over your bruise for a couple of minutes. Easy! yellow_onion

5. Onion

You heard it right, onion. The only reason I include this in my list is because I have a friend who swears by it. I myself have never tried it, but when asking around she insisted I put this in my list, and when I researched it, guess what, apparently it’s actually a thing. Onions are apparently a fantastic anti-inflammatory pain reliever! Who knew?!


6. Elastic Bandage

Now this is useful if you don’t have a ton of bruises, so you don’t wind up looking like a mummy. Maybe you have one that you know is going to be pretty bad, an elastic bandage can be a good preventative. Wrap the area tightly, but not too tight that you cut off circulation. The bandage will actually squeeze the blood vessels under the skin to prevent them from leaking, and less blood to a bruised area means a less visible bruise.

7. Elevation

Elevating is something I’ve learned in all sorts of first aid courses. When you have an open wound you elevate to make it harder for the blood to get up to the cut. Same reasoning goes with bruises, again less blood to a bruised area means a less visible bruise. So of course elevation will definitely help. Use this with the cold press to double your chances of keeping those bruises under control.

No Asprin

8. AVOID Asprin

Avoid aspirin at all cost, aspirin is a blood thinner which would make the blood flow more freely to the bruises. If the pain of bruises are bad take some Advil, it contains ibuprofen which is an anti-inflammatory. Only take medicine though if completely necessary, if the bruise is really painful, because these medicines are harsh on our bodies and take a lot of work to filter.

download9. Parsley

Another natural remedy! You take a handful of fresh parsley leaves, crush them, and spread them over the bruise. Wrap the area with an elastic bandage. Parsley decreases inflammation, reduces pain, and can make the bruise fade more quickly.


10. Chocolate!

Okay, I legitimately just learned about this one while researching. My reaction was a wide eyed “I can do what!” Now I’m not completely sure how or why, but it’s again something that people swear by. They suggest melting the chocolate and when it cools a little spread it over your bruise and wrap it up in an elastic bandage overnight. Apparently it’ll help, that is if you don’t eat it first! But personally I think I’ll keep my chocolate for eating!

So that’s all folks, those are my top 10 ways of lessening and treating your pole kisses! Just remember, they’re trophies of your hard work, so never be ashamed of them, but if you don’t want to parade them around that’s fine too!

Snow Day!


That’s right people, it’s a snow day! Which I know some of you are groaning at but it’s so beautiful! We got 15-25 cm of snow from last night to this morning. And the majority of it came between 2 and 6 because I was up at 2 and it wasn’t that bad and I wake up at 6 with my little one, and there’s so much now! My little one is absolutely thrilled, as soon as she’s done breakfast we’re going outside to shovel, well my love and I will shovel, my little one will be fooling around in the snow. I expect no less from her!

Well my cool down routine was quite the success yesterday so I’m thinking I may do another warm up and cool down sometime soon. They’re such important parts of your work out and there are so many different ways to do them. Also I may include a routine to increase your flexibility. While I’m not fully flexible, where I am now compared to where I was in the summer is amazing. I’ve never been flexible in my life, but if you keep working on it, it will happen!

So one thing about me that you don’t know is that I love Christmas! Christmas music (I don’t work in retail so I don’t have to listen to it for 8 hours a day 5 days a week, so I’m not sick of it just yet), Christmas trees, Christmas baking! Another major love of mine is anything candy cane… seriously… if it has the name candy cane in it, I’m there. The peppermint hot chocolates are at McDonald’s and Timmies right now and I’m just crazy for them. For the holiday season I’m switching up from my Chocolate Cherry Protein Shake for breakfast.

Introducing the…

Vanilla Candy Cane Protein Shake




WHAT!?! Amazing right! Doesn’t it just look like something you could have ALL the time! I’m drooling right now just looking at the picture. What’s that? Hmmm? “Elise show us how to make such a delectable treat!” Well I guess I could, all of you are pretty fantastic!



  • 1/2 cup of lowfat cottage cheese or 0% greek yogurt
  • 1 scoop of vanilla protein powder
  • Few drops of peppermint extract, to taste (be careful- it’s strong!)
  • 1 tbsp of  instant vanilla pudding dry mix (A lot of recipes call for sugar free pudding, but honestly the risk of ingesting aspartame greatly outweighs the sugar content of regular pudding)
  • sweetener to taste (I used stevia)
  • 1 small piece of candy cane, crushed
  • 4 oz water, start with that and add more if you want to thin it out
  •  ice


  1.  Mix all together in a blender- blend it up!
  2.  Pour in a glass and garnish with chopped candy canes

Now this still constitutes as a treat, because of the sugar in Candy Canes and the pudding. But you know what, a treat like this a couple times a week isn’t all that bad, and if it hits that sweet tooth for you and keeps you away from the chocolate bars and ice cream then good!

Yum yum! If that looks good to you then just get ready for the whole 24 days up to Christmas because it’ll be filled with healthy treats as well as just plain old treats, because once in a while its nice to indulge in something we love. Until tomorrow!


Post pole cool down! Lets calm it down!

Good morning wonderful people! It’s a beautiful day here! For the time being, we’re also expecting a snow storm later on. And I have to do groceries, go figure. As promised I am now going to include you in on my super top secret (but not really) cool down, we do these in my pole class and it always feels great to end an intense workout with these stretches. And for a pre-pole warm up click HERE. Now remember, I am not a trained fitness instructor (yet) so follow this routine at your own risk, and don’t push yourself too far with the stretches, remember stretching is for your muscles not as a competition to see how far you can go.

photo 1


First off we have the tricep stretch, lightly pulling your elbow, give that tricep a good ol’stretch.

Hold it for 10-15 seconds and then switch arms.

Next we’re going to move on to the thigh stretch, hold it there again for about 10-15 seconds before moving on to the next leg.





photo 5



The next stretch is a bicep stretch!

Thumbs down, push your arms back until you feel that stretch right through your biceps. I really like this one just because you rely so heavily on your arms while doing pole.

Afterwards stretch one arm over to do the forearm stretch.

Hold it there for 10-15 seconds before switching over to the other arm!








photo 2



Next is the frog stretch!

Make sure your feet are pointed outwards.

And try and sit back as far as you can, you’ll feel the stretch, trust me.

The second picture is just a side view of the same stretch.

I usually hold this one for 30+ seconds.

After the frog stretch go into your center splits (which I forgot to take a picture of) hold for about a minute.





photo 3

Now go into an inner thigh stretch, hold it for 15 seconds and then switch to the opposite leg and repeat.




This one I’m pretty sure is a hip flexor stretch. Again this is another one I love, it feels so good to do.

Push forward on your front leg.

Hold for 15 seconds and then switch and repeat with the opposite leg.


Next we’re going into the front splits, now I can’t do it, but I’m working on it. Make sure your front foot is flexed to get more of a stretch.

Also breath, make sure you’re always breathing. I usually breath in and then try to push my splits a little further on my breath out, it’s all about relaxing your muscles. Hold for a minute on each side.

Don’t push too far because you can really pull your muscles on this move, and the horrible thing about that is that you won’t be able to stretch it properly for the next couple of days or even weeks. You put your muscles into a regression.


photo 4

Lastly we do the bridge. My bridge is actually better than picture but with only 10 seconds between my cameras timer and getting into the move, I had no time to fix my form.

When you’re in bridge you’re going to want to try and walk your hands to your feet until you feel a good stretch. Again this is another one you don’t want to push too far until you’re able to. I don’t know if this happens to everyone but for me, if I push it to far my back muscles cramp up, kind of like a foot cramp, and it really hurts.




After you’re done the stretch roll up into a ball and rock back and forth a little to stretch your muscles the other way.








Not pictured is a wrist stretch and a toe stretch so make sure you do those, they are equally as important! And always remember to stretch after your exercises, no matter the exercise. Until tomorrow good people! Tomorrow is pole day! YAY!

Pre-Pole warm up! Get those muscles going!

Good morning lovely people, I don’t know about you but here today it’s so dreary and gross out, I’d rather snow. That’s right! I said it! I’d rather the beautiful white snow then dull dark rain. But lets be honest, after Christmas, snow can just go away. I’m not a snowboarder or skier and not really a cold person in general, snows beautiful, but from inside a nice warm house, in front of a nice warm fireplace.

Speaking of warm, lets talk about getting those muscles warmed up before you hit the pole, well before you start spinning. Now keep in mind I am by no means a fitness instructor (yet) and if you choose to follow the routine I do, you do at your own risk! This is a mix of the warm up routine I was taught at the studio and some ones online that I just like. But it gets you nice and warmed up before you start so it’s perfect. Alright lets move on to the first move


Alright so I have no idea what half the moves are actually called so I’m going to give them my own names!

I call this one, lean back!

You start with your feet together, then lean back while sucking in your belly button and keeping your core tight.

You then bring yourself forward, head to your feet and repeat!

I do this one about 10-15 times.

Easy right? Well that’s just the first one!


This is called the crunchy thingy!

Balance yourself, knees bent, for about 10 seconds, then switch to legs up in a V position, hold for another 5 seconds!

Then you’re going to lean back, don’t lie down and keep your legs up off the ground, and then come back up into starting position.

Repeat the crunching action of the last two about 10-15 times.

Alright, alright, a little bit hard right?!


The side butt crunch!

Very similar to the above exercise, but instead of balancing on your full butt, you balance on  a cheek.

Do 10-15 times, and then repeat on the opposite side!

image[4]Now you’re going to lie back and do some (I know the name of this one) reverse crunches!

So lay on your back, your legs can either be straight up, or for an easier version, knees slightly bent.

For this exercise you’re only going to come a couple of inches off the ground. The whole point is to use your stomach muscles to crunch up.

No cheating! If you feel like you’re using your arms, stop it! USE THOSE STOMACH MUSCLES!

Do about 10 of these.


This is called the dive bomber, start in the downward dog position (do it better than I am in the first picture)

Then you’re going to drop your chest down into a push up position.

Followed by your butt and then bring your chest back up and push yourself back up into downward dog!

Repeat 5-10 times! This one makes my shoulders crack every time but they’re super good for your arms.


This is a shoulder mount prep move.

Lay on the group and grip the pole as you would for shoulder mount.

First bring your knees up, then back to the first position.

Next bicycle legs, one on the left, one on the right, and then back to first position. The lower your legs on this move the more you’re working your muscles.

Lastly leg lift both legs up, bring your butt a couple of inches off the ground and then slowly and with control, lower your legs back down to first position.

Rinse and repeat as many times until you really feel the burn in your lower stomach muscles.


Lastly, one of my favorite moves, the pole squat. I just find this one so much better because the pole forces you into a proper position.

Like everything in pole dancing, it’s done on the tips of your toes.

So it’s pretty straight forward, start standing, hands behind the pole. Then drop down into squat position and come back up.

Now make sure you’re using your legs for this exercise and not pulling yourself up with your hands.

To finish up this routine make sure you adequately warm up your shoulders with shoulder rolls and arm circles, and your wrists with wrist circles!

And that’s my warm up routine! Simple, sweet, but effective. And don’t forget to cool down, that will be my post on Tuesday! I hope you all have a wonderful weekend, I have a baby shower for my best friend this Sunday so lots of preparation. I also have a CFL party at my parents on Sunday, why couldn’t one of these things be on Saturday, I have nothing to do Saturday. Anyways, until Monday mes amours!