Jenyne Butterfly

Yet, another amazing show from Jenyne.

Fabulous, and my most recent favorite!

A Great at Home Workout from - Health.com

Fitness Cardio Workout - Fitness at Home - Health.com

A Great Maintenance Workout

Are you looking for a daily routine?

A routine you can do on the days you aren't with your personal trainer?

This is a great pilates based workout presented by Fitness Magazine. It hits all the trouble spots, is short, and will keep you toned and in the fitness zone, even when your not at the gym.

From Flab-to-Fab

A New Favorite of Jenyne Butterfly

Slim is Not Always Sexy

Do you have a weight goal? Are you fighting cravings for pasta?

Have you ever asked yourself why?

Having the body you want is not about hitting a specific weight. It is not about being thin. It is about being healthy. Healthy is not about being a twig. As women, the cardio obsession has taken over. Weight training and healthy eating are what creates an attractive figure.

Let's be honest. What do you think is more attractive?

Posture

Do you have it?

Training your muscles to hold yourself upright is extremely important. The lack of proper posture is one of the main causes of neck and back pain.

The main reason for improper posture is the imbalance in muscle structure. Many people have a "hunched" posture because the muscles that are used in adduction (any movement that brings your limbs back towards your body) are overtrained and tight; causing your body to pull forward. Stretch out your tight muscles and training your opposing muscles will straighten you up! Giving you better posture, a stronger core, and increase your sense of balance and strength.

A Photo Guide?

Vertical Dance

Are you looking for a gallery of pole tricks?

Verticaldance.com has free downloadable guides to a variety of pole tricks. It is a great resource for a reminder of how to do tricks, or simply which tricks are out there.

Pole Practice

Jenyne Butterfly

Jenyne never fails to remind me why I  believe she is the best, as her beauty, strength, and skillfull transitions blow me away everytime.

Pole Dancing Is an Art

Plyometric Drills

Plyometric exercises are the new craze. Though there are plyometric based exercises in all workouts. This workout is based on plyometrics. What is plyometric? It basically means any exercises based on jumping. Using your own body weight to create resistance, not only gives you a great workout, it also turns your body into an efficient machine built to move, jump, change speed, and direction. It increases your ability to react quickly to any situation. This is a great plyometric workout brought to you by Women's Health Magazine.

           Plyometric Workout

The Booty Camp Workout

Hello Ladies,

This is my kind of fitness. If you would like an at home workout DVD and looking for one that is worth the money. I would suggest checking this out. This is very similar to my Femme Mystique class I teach.

A New Favorite Pole Dancer

An amazing dance on a spinner pole. Love it!

Summer Snacks

Looking to trim down and still enjoy the summer?

Health Magazine did a gret job finding 8 Tropical Treats under 80 calories. These will satisfy those fun summer cravings.

Treat                                                                                 Calories
1 Large Starfruit                                                                         38
13 Pieces of Mike & Ike Tropical Typhoon Candies                        78
1/4 Cup Ciao Bella Passion Fruit Sorbet                                        60
3/4 Bag of Explorer's Bounty Puffed Banana                                  68
Sunrise in Miami Mocktail  (recipe below)                                     72
Yoplait Fiber One Key Lime Pie Yogurt                                          50
2/3 Cup Mango                                                                            71
O.N.E Coconut Water 11.2 oz                                                       60

Sunrise in Miami Mocktail Recipe:
3 1/2 Ounces pineapple juice, 2 ounce orange juice, crushed ice, orange slice to garnish!

Tone All Over

Shape Magazine came out with an article on Kim Kardashian's workout. With moves that work more than one muscle group and scorch calories. This is an excellent workout to jump start a new fitness plan or keep up with routine maintenance. Perfect for any body.

To get her moves. Click here.
 
If you don't have a medicine ball you can simply use a single heavy weight (8-10 lbs.) held between both hands. For the uneven push-up find a step or even a rock to use.

Let's Talk: Backside

Though we can't see it, it is always on our minds. Our backside.

Support your butt! Celulite is caused mainly by lack of blood flow. Therefore you can de-dimple your derrier faster than you think. A variety of squats and plyometrics would do it fast and efficiently.

For a great butt, check out Shapes' article for The Ultimate Butt.

Boot Camp

Women's Health Magazine just came out with an article on boot camp, stating that it is the most effective way of working out. It makes your body function like a machine, efficient and fast. All the exercises in boot camps target the whole body, which is a much more efficient way of conditioning the body. Using your own resistance; focusing on cardio, strength, and agility.

Boot camp begins May 10th @ 9:30. Join me now!

Sign Up at Positive Energy

Beyond 300 Workout

Want to know what I am working towards?

Did everyone see the amazing bodies of the men in the movie 300? Inspired by their workout, Julie Lohre created her own and shared it with Muscle & Fitness hers. Broken down into specific exercises. Here is the workout.


Exercise                                                                  Reps

Wide-Grip Assisted Pull-Up                                   25
One-Arm Clean and Press                                      25 (Each side)
Box Jump                                                               50
Lying Leg Raise with Dumbbells                              50
Romanian Dead Lift                                                50
Elevated Push-Up                                                   50
Wide-Grip Assisted Pull-Up                                   25

For detailed descriptions of each exercise and photos of the movement see Julie Lohre's Blog.

At Home Citrus Mask

A great, at home recipe to rejuvenate your skin!

1 tbsp lemon juice

1 tbsp baking soda

How simple is that?

Combine the two, stirring until the fizzing subsides, apply to face, leave on for 20 minutes, and rinse with warm water. Simple as that, this does tingle slighly, it will pass after the first 5 minutes. And enjoy!

Get Fab Abs in Surprising Ways

Oxygen magazine did a lovely Abs issue that focused specifically on how to train, eat, and live to get fabulous abs. Aside from the usual workouts including all kinds of core workouts and cardio to burn fat, they included a list of 10 ways to boost your metabolism. Keeping your metabolism up, burns total body fat and helps greatly to make those abs pop.

1. Strength Training
2. Eat More Often
3. Get Enough Iron
4. Stay Hydrated (all day long)
5. Refuel After Your Workouts
6. Pack More Protein
7. Avoid Alcohol
8. Ditch Crash Diets
9. Spice Up Your Diet
10. Kick Up Your Cardio

Pole Students

My students continuously surprise me with their enthusiasm, strength and beauty. The determination they bring to pole class could inspire anyone. Today I am highlighting my Goddess level pole girls from Positive Energy Dance for Women, in Brookfield. They are amazing, and I look forward to teaching them all again.

The Perfect Tango

Not your original tango. This video takes the tango and pole dancing to another level. Beautiful combinations, attire and more!

Elena Gibson & The Tango

Pole Fitness

This pole dance video is one that shows pole dancing for fun and fitness. Without the usual sex appeal and finesse that goes with most pole dancing, this video is an amazing demonstration of strength, tricks, and technique. If you need to work on some tricks or get inspiration. This is the video for you!

Fun & Fitness

Prepare For Summer

It is time to dig out the bathing suits and get beach ready.

With summer approaching, it is a fabulous to get motivated to push yourself just a little further and intensify or change up your workout. One of my favorite bikini ready workouts comes from Fitness Magazine.

Get A Bikini Body in 4 Weeks

This is a great plan. The pilates based workout sculpts and tones muscles while burning calories. The cardio workout shocks your body and gives you that extra edge.

2010 Pole Dance Championship News

Articles are starting to pop up about the US Pole Dance Championships. People are realizing that it isn't just a fad that is going to go away. Women from all over the country have become obssessed with pole dancing.

How can you blame them? It beats going to a gym and comes with the same physical benefits and even better emotional benefits. Boosting confidence, body awareness, and sex appeal. ABC News seems to agree in this article after seeing the championships for themselves.

ABC News Covers 2010 US Pole Championships

Miss Jenyne Butterfly

Miss Jenyne Butterfly has been my favorite pole dancer since the first time I saw her perform at the 2009 USPDF Competition, the first US Pole Dance competition ever. I was honored to have the opportunity to meet her and take a class with her. I am in awe of her beauty, strength, passion, and pleasant appeal. Thank you Jenyne, for taking your time to share your thoughts, advice, and pole tips. You glow.

In 2009, the division in skill level was clear, between Butterfly and the rest of the competitors. The pure elegance and strength in her movement set her on a whole different playing field. After viewing this years 2010 competitors, Miss Butterfly came out to perform a single dance for the crowd while the judges made their decisions. For me, it was a breath of fresh air and reminder of why she is still my top favorite.

Buying A Pole

Ladies, lest discuss buying a pole for your home. Many of you may already have one, but for those of you thinking you will jump in. Here are some buying tips and more.

There are several great companies that sell poles. Here are my top two places.

Platinum Stages
Lil' Mynx

Variables:

Color: You can get poles in color, stainless steel or brass.

Size: Poles usual come in a 2" diameter, but you also have the option of a petite size which is 1.75".

Height: Poles come either as extendable poles that fit a variety of ceiling heights, or you can get custom pales made for you, specific to your ceiling height.

Make: Poles come in pieces, which means they are easily stored or transported, others come in one piece which go from ceiling to floor. Also, you have to decide if you want one that screws into the ceiling for security or a pole that is completely removable.

Model: Poles come in a stationary form, a spinning form, or both. Stationary poles are easier to learn on, they do not move. Spinner poles rotate on ball bearings with the weight of your body, adding extra torque to your tricks, but also an extra challenge.

If you have questions please contact me for details.

Create a Taste for Exercise

Going to the gym is not my taste. The idea of getting into the car and driving 15 minutes to the next town over to join a bunch of other people in a place that smells of old rubber and fresh sweat shocks my senses. Destroying all the pleasurable effects of exercise that I look forward to.

I realize that not everyone has a spare room free of clutter, ready and waiting to be transformed into a peaceful place to stretch, breathe, move, gain strength and connect with your body.

However, it is possible to create space in your home whether it is your living room when you are home alone, the corner of your bedroom or a section of the finished basement.

It isn't necessary to buy bulky machinery, layout rubber mat, or keep a whole room empty for you to create a home gym that is functional. There are six necessary things for you to create a successful fitness routine at home.

1. A Jump Rope - Cardio
2. Free Weights - Strength
3. Stability Ball - Balance
4. Stretch Bands - Flexibility
5. Mat - Comfort
6. Guidance - Inspiration

Put together you can have a home gym for less than $50 dollars and as little space as the corner of a room. Guidance could be found in the form of a workout DVD, a blog that gives you tips and new exercises, or a fitness fanatic at work who inspires you. A place to achieve your fitness goals can be made to suit your taste in the comforts of your own home.

$$ Tip: TJ Max is a great place to pick up cheap exercise equipment. Perfect for the home gym.

The Stability Ball

A stability ball is one of those fitness tools that everyone has bought and it ends up slightly deflated hanging out in your basement somewhere.

Now is the time to get it out and start using it!

A stability ball is the perfect compliment to the female workout. Why? Because it is about using all of your muscles to stabilize yourself as you do any exercise; from push-ups to crunches, the stability ball is where it is at. Using all of your muscles to help stabilize you strengthens the muscles and tones the body.

Get it out. Blow it up and hop on it.

A Pole Dancing Extreme

Though not as graceful as I like, this is an amazing display of skills, power and strength.

Miss Pole Dance Spain of 2007

Cardio Vs. Strength

Anyone who knows me, knows that strength is absolutely my focus. Cardio is more of a necessary component.

When it comes to the battle between the two, it is all about what you are looking to get from your exercise routine.

Cardio blasts calories and improves endurance in whichever sport you practice; swimming, running, cycling. However, overall strength training burns more calories. Building muscle in your body burns calories during the strength training, as well as for about an hour afterwards. Because strength training is more demanding on your muscles, your body works harder to restore the muscles after the workout which continues to burn calories. In addition to burning more calories during recovery, for every 3 pounds of muscle you build, your body burns an extra 120 calories a day doing nothing, because muscle is harder for the body to sustain.

Though strength training gives you all of what you need right now, cardio is still necessary. Cardio's main benefit is longevity. Cardio keeps your heart healthy in more ways than one.

The Verdict?

Strength training should be priority to get the results you are looking for. Strength sessions should be 30 minutes, three to four times a week. While cardio can be sufficient two to three times a week for 30 minutes each session.

Pole Dancing Hits Headlines

Pole Dancing has come into the spotlight this past week with people debating if it should be an Olympic sport or not.

Anything that would add to the quality of pole dancing gets my support. I believe it is a challenging, beautiful sport, that takes both strength and finesse.

Keep your ears open for further news on pole dancing in the Olympics. Until then, there are plenty of other opportunities to compete.

Expression

This demonstration of strength, power, emotion, expression, and hours of hard work and practice is fantastic.

Please take the time to watch this amazing video. Power

A New Session

February is almost over and this week brings in a brand new pole session at Positive Energy.

As always, I am surprised at the hieght of excitement and continuous desire of all the students to better themselves in pole and in life. I am thrilled to be a part of your success.

Let's Talk: Motivation

The number one reason people do not reach their own potential is for the lack of motivation. To keep yourself going; start with small, detailed, attainable goals.

Women's Health Magazine compiled a list of 8 reasons you should stay motivated.

1. To battle DEPRESSION
2. To feel SEXY
3. To stay HEALTHY
4. For the KIDS
5. To achieve new GOALS
6. To feel HAPPIER
7. To build STAMINA
8. To have your CAKE (and eat it too!)

Core Strength

Core strength is necessary for all activities from daily activities to pole dancing.

One thing that is often forgotten is that your core, is not just about the front of your body. The core has three parts your front, sides, and back. Everyone is aware of the exercises for your abs, how about the other two?

A great way to strengthen your back is to do back extensions; they are easy to do and easy to modify if necessary.

If you need to modify the move; you can do this by leaving your hands on the mat and using them for support.

For the sides of your body, an excellent exercise is the side-plank. Which you can make more difficult by rotating with your free arm in the side-plank position.

Smart Fact

During the winter months it is a constant fight to avoid the winter blahs!

Quick Fix: Vitamin D, the new craze. Vitamin D mostly comes from the sun, though you can get small amounts from milk and dairy products. Taking vitamin D helps to boost mood, energy, and overall awareness in the winter. An interesting fact I just learned recently is that vitamin D is only absorbed well when take in conjunction with vitamin C. So you have to take both together to reap the benefits.

Good to know.

Videos to be Inspired By

Please view both of these videos. They are amazing!

The most interesting pole video I have seen is a combination of strength and tease......The Tango

This second video is one of many like it, a woman dancing by herself on stage, but it is pure strength and talent. Battle of the Pole

USA Pole Dance Championships

Pole Dance Championships:   Click here for more info and to buy tickets!

This is a phenomenal experience. I went last year and took some of my pole girls and went to the city, it was the first year for the USA championships and was a little rocky, but this year should be amazing.

I would recommend it to anyone that can make it to the city it is on March 19th a Friday evening. Tickets are cheap, please look into it.

Welcome

Hello Ladies,

It has been a long time coming and now it is here. I have made myself put my obsession for pole dancing and fitness to good use and share it with the public. I hope to create an informational site for both pole dancers and all women who are interested in the fitness world.

I hope you enjoy!

Kaysa