Aerial Class Structure

Prior to having surgery, I was brainstorming ideas about how to change up my aerial teaching style to implement a strategy for injury prevention. I dubbed this technique the "post warm up cooling phase training theory" in my recent blog post: Aerial Silks Teaching Technique: The Mid-Class Warm Up? I've decided that once I return to teaching my aerial class, I am going to use a new format for my teaching that makes use of a class structure that keeps particular areas of the body warm for continuous training and injury prevention.  Since I work best with putting my ideas into writing and working with a format, I've decided to draft out a plan that I can easily enter key elements into based on the skills being worked on for any given class. 


MOVEMENT THEORY INJURY PREVENTION VERSION 1

• WARM UP: 5-10 minutes head to toe dynamic movement
• CONDITIONING: Climb Drills
• STRETCH: Mix of dynamic and static based stretches specific to the body areas for skills section
• SKILLS (The following steps may be repeated for each newly taught skill)
• Learning: Skills are taught first by observing instructor
• WARM UP: 2 minute head to toe total body dynamic movement
• STRETCH: Additional for any areas of focus that cause excess strain particularly for the shoulders/splits skills
• Active: Students perform new skill set
• POST SKILLS CONDITIONING: Targets areas not within realm of previous skills focus
• COOL DOWN: Light mix of head to toe dynamic with heavy static stretches

My Pure Barre Experience

I decided to finally try out a Pure Barre class as part of my post-op back to aerial fitness recovery plan.  My local Pure Barre studio offers new clients a first week of free classes and since I haven't been teaching, I figured now was the perfect time to get in there and see what their technique is all about. 

My first class was a lot of trying to figure out the technique and lingo that everyone was accustomed to.  The class runs with a quick pace from one exercise to the next. It started with a warm up that focused on the arms using weights.  Beginners are encouraged to use the lightest weights available, which are 2 pounds.  After my first two classes, I still think the 2 pounders are a bit much for me and I may actually need 1 pound weights.  If the weights become too much, you can also opt to not use them or take a break from the weights and continue with just the arm movements.  I have yet to perform the entire arm warm up using the weights the entire time. Future goals.  The warm up then progresses from arms to cover both core and legs.

 


After the warm up, the particular areas of focus each class works on are core, thighs, and seat.  The class runs through a similar routine with slight changes based on who the instructor is that is running the class.  The main equipment used during class are the weights for the warm up, resistance band, mini stability ball, mat, and the barre.  It is also recommended to wear socks and Pure Barre offers sticky socks in their retail area of the lounge.  I ended up purchasing a pair of small sticky socks and since I forgot to bring a hair tie, I got these really cool spiral hair ties that resemble key chain chords called teleties.




To get the most out of each exercise, the instructors prompt participants in form cues that engage particular areas of focus for that exercise.  By engaging these areas, the participant will feel a huge difference in working the targeted muscle group.  Pure Barre's slogan is "Lift. Tone. Burn."  From my experience, I can vouch there is a lot of burn.  And shaking.  When you're doing the exercises correctly, you will experience muscle burning and shaking.  THIS is good.  This is what you want because it's working the muscles and conditioning them for the desired toning and strengthening effect.  The whole reason you're doing the work out in the first place, right?  Although it may not feel like what you signed up for and you're pretty certain the class is trying to kill you, just keep with it.  It gets better.  My second class felt a lot better than my first.  I'm told it takes at least three classes for things to really click. 




By the end of this week, I will have participated in four classes.  I have decided to alternate my Pure Barre classes with some yoga classes at my local YMCA.  After my first Pure Barre class, my hips and glutes were really tight and sore.  I did a 47 minute DoYogawithMe.com Deep Release for the Hips, Hamstrings, and Lower Back online class and that helped A LOT and prepared my body for my second Pure Barre class.  So this week's schedule for me looks like this:




✔Friday (1st Pure Barre class) 4:30p-5:20p
✔Saturday DoYogawithMe.com online class
✔Sunday (2nd Pure Barre class) 9a-9:50a
✔Monday Yoga 5:30p-6:30p
Tuesday Pure Barre 4:30p-5:20p
Thursday Yoga 7:15p-8:15p
Friday Pure Barre 4:30p-5:20p




Throughout the week, I will also be using my DeskCycle stationary bicycle to achieve my 10k+ steps.  Next week, I plan on integrating some Cirque open gym time to work on the aerial silks.  I need to go in to the aerial gym with a plan next week and as this week progresses, I will have a better idea of what my curriculum will look like.  So stay tuned for my next week blog where I recap my progress and my plan moving forward as I get back in the air. 

Fitness After Surgery

I'm officially one month post-op and I have been having a few set backs.  While the majority of my incisions are healed, I have been having issues with one area that keeps having drainage.  I had to return to my doctor for an unplanned follow up appointment because all of a sudden I started having a lot of drainage requiring an immediate site assessment and change in the plan of care.  I'm now having to conduct daily dressing changes. As of a week ago I was changing the dressing up to three times a day.  Drainage has finally started to slow down and I am now changing my dressing once or twice a day. 


On the fitness end of things, I have started to do some online yoga classes with www.DoYogaWithMe.com.  I also successfully took a yoga class on Friday with my local YMCA. Saturday morning I did a quick at home circuit training routine that focused strongly on glutes and legs. I am also continuing to use my Desk Cycle throughout the work day while I sit at my desk. While my incisional healing has been a slow progress, I have been working towards increasing my endurance with around the house activities.  I couldn't believe how wiped out the surgery left me.  The first three weeks post-op were frustrating because mentally I was ready to get moving while physically I was not.  I've been itching to get back in the air but have been cautious as to not jump back on any apparatuses while having drainage. 


I think the most frustrating thing is that while most of the incisional area is well healed, there is one area that is being stubborn. The reason for this is because of a previous hernia repair that resulted in my surgeon having to make a cut in a secondary location. Obviously the secondary location is not a preferred area and after experiencing the slower recuperation, I completely understand the reasoning why.


While I have not gone into complete details about my surgery and why I had it, I can say that I am feeling so much better than I have in the last 12+ years.  I'm able to tolerate eating certain things better than I was.  I have noticed a difference so I would say my surgery was quite successful.  I think the one thing I keep trying to remind myself is that I need to respect the fact that I just had a major surgery a month ago.  In the big picture, a month is really not all that long ago.  It may seem like an eternity at times but in reality, sometimes our bodies need time for recovery and pushing ourselves too much too soon can have the opposite effect of our intentions.  So I'm hanging in there and continuing to work on my short term goals and hopefully I will be back at it before long.

April 2018 Pole & Aerial Fitness Challenges

It's April! Come on Spring! I'm ready for some warmer weather- even though I am probably one of the few people to ever admit that I do love the snow.  I just celebrated another birthday at the end of March and once my birthday has come and gone, in my mind it is time for flowers! I just recently splurged on some cute birthday floral print items to set the season.... (H&M floral cardigan jacket and Agenda 52 Floral A5 planner). As the weather changes, so does the mood.  I feel more energized in Spring weather and I'm ready to kick this post op recovery into high gear (read my previous blog for insight into my post-op fitness hiatus).  So without further a do, here is a list of the current pole, aerial, and yoga fitness challenges for April 2018.


1. This one has already begun but it's never too late to add your entries!

Are you ready??? I'm happy to announce this challenge with @boomkats_polewear 💓 Here is the list of tricks which I'll be posting the night before, so you can see it and film it the day after, but remember: 👉 always respect your body's practice 👉 take rest days 👉 it is allowed to catch up with the challenge or to pre-record 👉 you can post a photo or a video 👉 you can always choose an easier version of the trick - everything counts! 👉 follow @leslielili_pole and @boomkats_polewear 👉 always tag @leslielili_pole and @boomkats_polewear, so we can see your post 👉 hashtag #favpoletrickchallenge and #boomkats_polewear There will be three winners announced on April 9th. First place gets to spend 60€ in @boomkats_polewear store and second and third place get to spend 10€. Good luck everyone! 💛 #favpoletrickchallenge #pole #poledance #poledancer #polechallenge #outfit #dance #dancer #poletrick #flexibility #unitedbypole #poledancenation

A post shared by leslielili (@leslielili_pole) on Mar 22, 2018 at 10:09am PDT

2.

Here's a sneak peek at our April Pole and Twerk Challenge get ready we have some GREAT prizes. Post by noon of each Sunday in April tag @voluptuousvixenpole and tag 2 friends 🤗🤗 #poledance #plussizefitness #curvywomen #poledancechallenge #freeswag #instagramchallenge

A post shared by VoluptuousVixenpole (@voluptuousvixenpole) on Mar 12, 2018 at 9:51am PDT

3.

‼️Announcing the #handSTANDforBEAUTY challenge that starts on Monday April 2nd. ‼️In this 7-day handstand challenge we will explore the variety of bendy pole handstands. Don’t have a pole? Use a wall, pillar, tree or anything you want you can lean on! To enter the challenge follow the rules below and participate each day to win a pair of ‘Aztec’ sticky pole leggings by @paradise_chick_ or jump in whenever you can to practice your #pdhandstand 🦋April 2-8th 🦋 ‼️Rules and Guidelines ‼️ ✅ Follow @vlada_polefitdubai and @paradise_chick_ ✅ Like this post ✅ Repost this photo and invite two or more friends to join the fun ✅ Post a photo/video of each pole handstand or make your own variation, make sure to use the challenge hashtag #handSTANDforBEAUTY, tag @vlada_polefitdubai and @paradise_chick_ so we can see your posts ✅ Enjoy and have fun! .................................................. I will be posting a video everyday demonstrating the move of the day (see the list below) 🦋 Day 1 - Forearm handstand 🦋 Day 2 - Hollowback (hips) 🦋 Day 3 - Hollowback (bridge) 🦋 Day 4 - Holloback (chest) 🦋 Day 5 - Split handstand 🦋 Day 6 - Chiropractor 1 🦋 Day 7 - Chiropractor 2 . . . . #poledancenation #poledancing #poledance #unitedbypole #polespin #spinningpole #staticpole #staticpolecombo #polerina #poleart #polelife #polelove #poledance #poledancer #poledancersofinstagram #passionforpoledance #polepose #poletrick #polemove #polepassion #aerialistsofig #polefitness #polecombo #poleflow #poletricks #poletrickoftheday

A post shared by Vlada Zhizhchenko (@vlada_polefitdubai) on Mar 30, 2018 at 9:49pm PDT

4.

JUST A FEW DAYS TILL WE START THE CHALLENGEEEEEEEE 🎊🎉🎊🎉🎊🎉🎊 #ApplyTheFlow CHALLENGE TIME!!!! To launch my new website and blog; www.anjavalkyrie.com I'm hosting a 4 week long challenge in April! I'm so excited to announce that I've teamed up with lovely @bandurskadesign to offer a great prize for one diligent pole dancer at the end of April! 2 months online training (focused on your pole goals) with me and a beautiful set from Bandurska which the winner chooses from their amazing collection 💕 The challenge will have four combos to complete in April. I will post them on my feed each monday morning (GMT 00:00) and you have a week to repeat it on video, post the video on your wall and tag @anjavalkyrie and #ApplyTheFlow to make sure I can see it! Winner will be chosen at random from the ones who complete the challenge. Now, we all learn to do all these cool tricks, but often we have no idea how to connect them. This month we'll focus on the flow from one trick to the next! When you do each combo, I want your main focus to be on climbing beautifully, straightening your legs completely, making nice movements with your head, body, hands and hair. Take your moment. Live in it. Don't worry if you can't repeat the combo completely the same. It's the main movements and above all, the feeling in the movement that matters most. RULES: 1.Follow @anjavalkyrie and @bandurskadesign 2.Repost this photo on your feed and in your story 💜 3.Tag 2 pole friends and have them join the fun 🎊🎉 4.video yourself doing the combo of the week and upload on your feed, tag me and #ApplyTheFlow 🙅 5.APPLY THE FLOOOOOW 💜💚💙❤

A post shared by Anja Valkyrie (@anjavalkyrie) on Mar 28, 2018 at 1:35pm PDT

5.

Join the Spring Pole & Dance Photo Challenge from Cleveland Exotic Dance. Each day for the month of April post a picture, series of pictures, or a short video on or off the pole of poses, dance moves, or combos that you feel embody the phrase of the day. Some of these are obvious pole or dance moves or even yoga poses. Some of them might take a little more thought. All of them will get you moving and ignite your creativity. Please use #SpringIntoDance18 and be sure to tag us too @clevelandexoticdance Enjoy!⠀ ⠀ #clevelandexoticdance #polechallenge #pole #poledance #polefit #polefitness #challenge #cleveland #cle #ced

A post shared by Cleveland Exotic Dance (@clevelandexoticdance) on Mar 31, 2018 at 7:14am PDT

6.

Ahhhh guys!!!!!! I've been dying to announce and host/sponsor the next big aerial challenge!!! AND I'll be sponsoring as @gettinginverted and GIVING AWAY A DYED SILK as one of the prizes!!! Woooot!!! . . . This is a 30 day #aerialchallenge with @gettinginverted & @werkshop as the sponsors! As we get close I will announce all the rules but the basics are mentioned in the comments below! ♡♡♡ . . . #aerialnation #aerialfitness #circuslife #circusinspiration #circuseverydamnday #aerialdance #aerialyoga #flyingyoga #yogahammock #silks #aerialsilks #yogagirl #yogainspiration #aerialistsofig #aerialarts

A post shared by ♡ Lover Of Movement ♡ (@sarasotawarrior) on Mar 15, 2018 at 1:02pm PDT

7. DoYogawithMe.com: I'm setting a personal challenge for myself as part of my post-op recovery by participating in the 8 week DYWM Beginner Program.