POLE FITNESS TIPS AND TRICKS!

SPECIAL K

Begin this move by executing a basic inversion. Once upside down, lower your bottom hand down and grab onto the pole-make sure your body is aligned as you grab the pole. Your face and torso should be as symmetrical as possible, with the pole aligned with the centre of your face and torso. The most important and difficult part of this move is proper alignment and balance. Bring your back leg (same side as bottom hand) off the pole, bending it towards your head, and arching your back. Keep your other leg on the pole and support yourself with your upper body and back muscles.

POLE FITNESS TIPS AND TRICKS!

Health Tip: It is best to take a protein or carbohydrate shake just before and after your workout. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth.

POLE FITNESS TIPS AND TRICKS!

Begin this pose on your knees with your legs bent at a 90 degree angle and your feet directly behind your knees. Slide your knees out to each side, separating them as far apart as possible while keeping your feet directly behind your knees. Bring your torso down to the ground and rest on your forearms and elbows. Slowly begin to push your hips backwards to feel an even greater stretch. This is a stretch for the inner thigh and groin muscles.

POLE FITNESS TIPS AND TRICKS!

Helicopter:

Begin by standing next to your pole with your dominant side furthest from the pole. Place both hands at approximately face level with your outside hand on top. Crunch the abs and pull your lower body up into a tuck and splay your legs open on either side of the pole while dropping your torso down (should be upside down at this point). Keep the legs straight and point the toes! To exit, wrap your legs around the pole (as in a simple inversion) and slide down to the ground with your head tucked into your chest.

POLE FITNESS TIPS AND TRICKS!

Pole Fitness Health Tip: Lunch should be your biggest meal of the day, not dinner. Eat more of your calories early in the day when you need the energy to work.

POLE FITNESS TIPS AND TRICKS!

Supine Row: Begin lying on your back with your knees bent at a 45 degree angle, about hip distance apart. Bend your elbows and press them close to your sides. Keep your spine straight and squeeze your shoulder blades together as you lift your head, neck and shoulder blades off the ground. Continue squeezing those shoulder blades together to activate the back muscles! Do not contract the abs, this is a back workout. Repeat a few sets at your leisure.

POLE FITNESS TIPS AND TRICKS!

Health tip of the week: The stress of daily routine weakens the brain. Change in routine and recreational activities recharge the brain like never before.

POLE FITNESS TIPS AND TRICKS!

Centre wide leg stretch: begin by sitting on the floor. Straighten your legs out in front of you and splay them out to the sides while keeping them on the floor. Place your hands behind your hips to lift your pelvis up and tilt it forward so you are sitting right down on your pelvic bones. Keep your back and spine straight as you lean forward and attempt to stretch your torso across the floor. If you are feeling extra flexi grab onto your ankles to help pull your torso lower. Remember! You are not hunching your shoulders over to try and touch the ground! Lead yourself down with your belly button!

Our fab student's photog skills!

POLE FITNESS TIPS AND TRICKS!

Physical activity should be increased gradually over time, no matter what the person’s current level of physical activity.

More Open House Photos!!!

POLE FITNESS TIPS AND TRICKS!

SECOND RUNNER'S STRETCH: Please begin in the original runner's stretch position. Straighten out your front leg and place your hands on the floor. Try to pull your torso down toward your front leg while keeping your back straight. Keep those hips facing squarely toward your front leg and your back leg bent behind you!

NEVER TOO OLD TO POLE DANCE! 77 YEAR OLD SENIOR ON POLE!

We think this is amazing! Read the article about 77 year old Ruth Rosene here:

http://polespinmag.com/welcome/2010/10/seniors/

POLE FITNESS TIPS AND TRICKS!

HEALTH TIP: Green tea and green tea extracts have been used for improving mental alertness, aiding in weight loss, and lowering cholesterol levels.

POLE FITNESS TIPS AND TRICKS!

PLANK POSITION: This move will work your abs and upper body mostly. Rest your forearms and elbows on the ground and prop your legs up on the balls of your feet. Remember you are facing the ground as you execute this position. Keep your butt down and in line with the rest of your body and keep your body in a straight line. Hold for 30 seconds then repeat 4 times for maximum results.