I know you probably don’t pole dance every day. But I would imagine you visit the gym.

If you do, here is an exercise  you can do that will translate well to your pole dancing!

Seated Cable Machine Narrow Grip Lat Pull Downs.

Whether you work out at a gym with very modern equipment or a gym that has some older machines

you should be able to find something to suit this need.

Select a weight that you can easily handle, if you are not sure try a very light weight, like 20lbs.

Using a narrow grip handle, (my favorite looks like a triangle with handles

that make your hands face each other when you grip it.)

Grab the handle before you sit. Pulling the handle down with you as you sit. Grab with both hands, hands facing each other.

As you sit, sit up tall and lean back ever so slightly. Inhale as you let your arms slowly reach up.

Straighten your arms without allowing shoulders to rise.

Exhale as you pull the weight down, elbows pointing downward, and point thumbs at about your collar bones.

Slowly repeat this movement for about 10 repetitions, and no more than 20.

Tip: Keep you core engaged; Keep your chest lifted to feel the contraction in your back.

Warning: Never bring the bar, or the movement behind your head!

Targets: Latissimus Dorsi, and the muscles of the upper back. Biceps work as well.

Here’s a really yummy recipe from my new raw food book.

I don’t partake in an only raw diet,

but I love a lot of the food in this book. It also gives you guidelines for filling your pantry with loads of healthy,

yummy food choices. You can visit the authors website here, and get the book! Diana Stobo Get Naked Fast

*Very Teriyaki Vegi Quinoa Bowl*

1 cup Quinoa

2 cup Water

1 cup Broccoli Florets

1 Carrot, sliced diagonally

1/2 Red Bell Pepper

2 heads Bok Choy

TO PREPARE QUINOA:

Put quinoa and water in 1 1/2 quart saucepan, and bing to a boil.

Reduce heat to simmer, cover and let cook until all water is absorbed (10- 15 mins)

When done, the grain appears translucent and the germ ring will be visible. Makes 4 cups.

TO PREPARE BOWL:

Gently steam vegetables or blanch in hot water for 30 seconds.

Do not over cook as you want them crunchy and to retain as much of their enzymes as possible.

Assemble by placing the quinoa in a serving bowl, top with vegetables, and drizzle with Teriyaki Sauce.

Serving size may vary by increasing vegetables and sauce recipe.

* TERIYAKI SAUCE*

1/2 cup Nama Shoyu or tamari

1/2 cup raw honey

red pepper flakes (optional)

Heat shoyu and honey together in saucepan. (or mix by hand in a bowl for raw version)

The remaning sauce will keep for about 1 month in an airtight container.

Did you find these tips helpful? Please leave comments here at Pole-reviews.com

Or email me at deb@pole-reviews.com

Please let us know what you want so we can make it happen!!

Now get  spinning!

xo Deb