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

I know it’s hard to think about what your dance pole needs will be, say in a few years from now. So I always recommend purchasing a dance pole that is a good all around pole.

So starting with the least grippy:

Stainless Steel:

Stainless Steel is the most common finish in a dance pole. The smooth finish is probably also the most slippery. You will notice that if your dance pole is warm, it is more grippy. One way to warm it up is to turn on the heat in your space. Another way is to touch your pole. Hold on while you walk around it, spin or climb. In other words start workin’ it! This finish is easy to care for and will last a long time. To clean this pole use alcohol on a soft rag.

Chrome:

The chrome finish looks like the stainless steel. It is a bit more grippy than the stainless tho. I have heard about chrome dance poles losing their finish! Clean this pole with alcohol on a soft rag, be diligent about not wearing rings while dancing on any dance pole.

Brass:

Brass is a beautiful finish on a dance pole. I have said before that I don’t like the smell of brass, but apparently I am the only weirdo out there that can smell anything odd.

We use brass for our swinging dance poles and I am always happy for the extra grip.

I think this finish is the most versatile, it’s grippy enough for climbing and inversions and yet not too sticky that you can’t perform spinning and flying tricks. I do clean mine with alcohol just like the chrome and stainless, it is a bit tarnished but it works hard for its money!

Check out Platinum Stages Brass dance poles here

Titanium Gold:

I kinda want a dance pole in this finish because I want to be able

to say ‘I have a Titanium Gold dance pole’.

This finish rates about the same as brass, but it is usually costs bit less.   It is beautiful to look at and like brass, won’t rip your skin off when you are inverted and sliding down using those tender inner thighs to hang on!

Check out X-Pole Titanium Gold here

Powder Coated:

The colored dance poles that Lil Mynx offers are powder coated.

Powder coating is usually used to create a hard finish that is tougher than conventional paint.

These dance poles are VERY grippy. They are so cute, you can get em in lots of different colors. Be warned tho that they are really sticky. My hands get incredibly hot when I do a lot of spins on them, and if I’m gripping with my armpits or side of my body that skin usually protests. Wash these poles with soapy water of needed, and/or windex and a clean rag. No alcohol for these.

Check out Lil Mynx here

Check out some of my older bogs for information on dance pole diameters, and some products to help your hands grip the dance pole better.

Keep on spinning!

I found  a cool music sharing site. It’s called Playlist.com (previously called Private Playlist). It’s an online community where you can share music playlists with your friends. Kinda like musical Facebook!

I have one playlist so far, more to come tho. My user name is dancepolequeen. If you are already a member of the site invite me to be your friend. If you are not yet, go make an account for yourself it’s super easy.

Music is such a big part of my life, especially when it comes to pole dancing. Finding new music is awesome and I must say that sharing with friends is the easiest way to find new songs to dance to. I think I’m happiest when I find a song for someone that they fall in love with.

Go to my playlist here: Playlist.com

I’ve also added a tutorial from YouTube to help you figure out how to use the Playlist.com website. This kid is super smart and he knows his stuff.

http://www.youtube.com/watch?v=sHF7LHaxsVo

Don’t let your tiny room size ruin your home pole dance experience! You can have your dance pole in a closet if that’s where you need to put it. But here’s a good way to measure a basic minimum space for your pole. Stand in the center of the area where you want it. (Make sure you have found  your ceiling stud and let that be your guide for the center point and diameter measurement.) Step slightly away from that center point and then stretch one leg out. There ya go! That should be as small as you can go if you want to do pole tricks that are of a moderate variety. For bigger flying tricks you will need a bit more space.   Of course you can go smaller, but  you will just have to stay aware of obstacles. Also, if you add 6″ high dance shoes to the mix that is another factor to consider.

My ceiling at home  is only 7′ 6″.  Today I tried to install a Kendra Wilkinson pole by  X-Pole and I couldn’t! I have installed it before at other houses that have 8′ ceilings and there was never an issue. But the extensions are either too long or too short for my shorter ceiling. I know I have an unusual situation, but I can use my Lil Mynx original with no problems.

Please leave your comments here, we love to hear from you!

Keep on spinning, xo Deb

Between pole dancing and jiu jitsu I have had some really amazing bruises on my body. Here are a few tried and true remedies that I have found helpful.

Some tips for caring for and preventing bruises:

ICE- Try to ice soon after your pole dance time if you have a bruise already showing itself, or even if you think it may pop up. Frozen veggies work well, keep on for about twenty minutes.

ARNICA- I have a tube of stuff called Traumeel. It’s got all sorts of great stuff in it including arnica. You can get it at your neighborhood health food store. You just rub in on to the affected area.
You may also take arnica internally. Always follow directions on the packaging.

EAT MORE VEGGIES AND FRUIT- Eat less meat. Eat more fruits and vegetables and your body will become a bruise-healing machine.

AVOID ASPIRIN- I know we don’t take much aspirin these days but it can cause you to bruise easier, as will prolonged use of Advil for that matter.

HEAT-After the initial swelling has gone down. Apply a heated compress to your bruise. The heat will open the capillaries and increase immune system response.

HEALTHY LIFESTYLE- By exercising and eating right your blood pressure will naturally be lower, people with lower blood pressure tend to bruise less. If you find that you are bruising way more than your pole dancing sisters maybe a trip to the doctor can help you find a reason for that. It may be something as simple as adding a multi vitamin to your daily routine.

Got a topic you would like me to address?  Leave a comment here and I will get to it. Or email me at deb@pole-reviews.com

Keep on spinning, Deb

Keeping your wrists happy and healthy may have never crossed your mind unless you’ve suffered from a wrist injury. Wrist pain is unfortunately too common among new pole dancers and this, in my opinion, is why: You probably have been doing some sort of exercise for years right? Maybe you played soccer as a little kid. Then you joined a gym and you did cardio machines or kickboxing classes or even some light resistance training. All of those things are great, but I bet you never really worked your hands or wrists specifically. Now you are taking pole dancing classes and or you have your own dance pole at home. Awesome except that now you are using your hands wrists and forearms more than you’ve ever done in the past! Most wrist pain is chronic (an overuse, or ongoing injury) as opposed to acute (caused by perhaps a hard fall on it) It could be a form of tendonitis or even carpal tunnel syndrome. You may want to get a doctor’s diagnosis.

*Some tips for prevention: Always keep your hand in line with your forearm.  To find that line make a fist, instead of having your knuckles up at a right angle, point them forward. This is the position that you want to keep your wrist in while doing a wrist seat or any grip where you are supported by your hands. If  you are doing any sort of dance moves on the floor make sure your hand is flat on the floor and your shoulder is in line with your wrist.

*Some strengthening moves: While sitting, rest your forearm on your thigh. Holding a soup can palm facing down slowly point your knuckles down and then lift up. Repeat 5 to 10 times. Then do the repetitions palm up, and sideways. (switch sides)

*Some stretching moves: with elbow bent at a right angle and your palm facing down, use your other hand to gently push your fingers and palm up to feel a stretch in your forearm, wrist and palm. release back to start point and then gently push fingers and hand to point down, stretching forearm, wrist and palm. (switch sides)

If you are injured: rest, and ice are the best remedies. Consult a doctor if there is swelling and redness, or if you are not getting better in a few weeks.

Keep on spinning!

Not only will a stronger core help you achieve success in your inversions it will also improve your posture and help prevent back pain.

I am giving you some very basic abdominal and back exercises that I believe are great for any level pole dancer.

Do these exercises about 3 times a week with a rest day between. If you are having a difficult time with them please contact me at deb@pole-reviews.com and I will help you with alternative options.

ELBOW PLANK: (Abdominals, upper back and shoulders)

Start on all fours (hands and knees)

Lower to elbows, keeping elbows in line with shoulders.

Lift knees off floor to balance on toes and elbows. Keep your body in a straight line from head to toe. Abs contracted and pushing your elbows into the floor to engage upper back muscles. BREATHE

*Note- Hold this position for any number of seconds. Adding on as you become stronger. Up to 1 minute.

*Option- Stay on your knees (hips over knees) and elbows if the full plank position is too challenging. Eventually moving your knees back until your body is a diagonal position from knees to the top of your head. You will soon become strong enough for the full plank.

BASIC CRUNCH: (Abdominals)

Lie on your back, knees bent and open slightly, feet flat on floor. Cross arms across chest.

Keeping pelvis in a natural (neutral) position. Inhale-exhale, draw ribs down toward hips allowing shoulders and upper back to lift slightly off floor until your abs have contracted fully. Slowly lower back down.

*Note- Repeat 10 to 20 times for each set

*Tip- Relax your back muscles. Imagine shortening the space between your ribs and pelvis. Chin stays off chest so that your spine has a long gentle curve from your pelvis to the top of your pretty little head.

REVERSE PLANK: (upper, lower back, shoulders, glutes)

Sit on floor, legs stretched out in front of you.

Lean back onto elbows, keeping them under your shoulders. Fingers pointed towards hips, with palms flat on floor.

Push elbows and heels into floor until your hips lift off floor. BREATHE

*Note- Hold this position for any number of seconds. Adding on as you become stronger, up to 1 minute.

*Tip- Lift up out of your shoulders, don’t “sink”.

*Option- Keep your knees a little more bent and bring your hips just slightly off floor. Progressing bit by bit until you become strong enough to hold.

Try this:

ELBOW PLANK- hold up to to 1 minute

REVERSE PLANK- hold up to 1 minute

BASIC CRUNCH- 10 to 20 times

Repeat Series 2 to 3 times up to 3 times a week.

I would love to hear how it goes, please contact me : deb@pole-reviews.com

Also, you know I want to give you what you want, so tell me that too!

xo Keep on spinning, Deb

Clean your dance pole with isopropyl rubbing alcohol. Use a pump spray bottle filled with the stuff and generously spray it on a clean cloth to give your pole a really good wipe down. You can even use some on your palms and inner thighs if you feel you need to remove any lotion or perspiration. Sometimes if your pole is fresh outta the box it’s very slippery. You may just have to tough this period out. Continue with the cleaning process and use it, use it, use it. Poles get grippier with time. Also a WARM dance pole is more grippy, and it feels better on your skin than a chilly one right?

But what if you do all of those things and you still slip? There are a few products on the market to help. (If you are dancing in a studio with other women be polite, ask the if they mind you using this stuff as it will affect their gripping of the pole too.)

Platinum Stages has a nice sport grip lotion. You apply a tiny bit at a time to your palms and go. You may need to reapply if you are really sweaty.

I like good old fashioned rock rosin. You can find this online or at a good dance supply store like Capezio. I found some in powdered form here. It seems a bit more manageable in powdered form. You can use it just on your hands or directly on your dance pole. NOTE: This stuff is crazy sticky so if you want to spin and you have a stationary pole, not a spinning one, beware. For climbing it’s awesome. I use it for our swinging pole and it hasn’t let me down yet!

I also heard about someone using hairspray?? Guess what? I tried it and it works. I bought the fragrance free Aqua Net at Rite Aid for a couple of dollars. I think you should actually try this first. If you don’t like it, then go for the other options.

Next week I will be sending you tips for core strengthening to help you invert with ease!

Keep on spinning, Woot!

xo Deb

Today I am posting a playlist that I’ve used recently. It includes some old familiar tunes and some obscure stuff you may have not heard before. It’s a bit rock-centric. I will post more later that is more R&B and hip hop, and some blues too.

This will get you through about one hour of your pole dancing time.

All of these songs are available on ITunes.

1-Blue Moon Revisited by Cowboy Junkies

2-Bloodstream by Stateless

3-Girl With One Eye by Florence and The Machine

4-Head by Mark Lanegan

5-Helpline Operator by The The

6-Shotgun Blues by Isobel Campbell & Mark Lanegan

7-Angeline by Faithless

8-Past Mistake by Tricky

9-Imperfections (lollipop guild remix) by Tweaker

10-Momma Sed by Puscifer

11-Psyche by Nouvelle Vague

12-I Like It by Moby

13-Rock Candy by Montrose

14-All Along The Watchtower  by Bear McCreary

15-Born This Way by Tyler Ward ft.Alex G.

16-Sing by Black Dub

What is your  favorite song to pole dance to at the moment?? I’d love to hear.

My new favorite is the Moby song:I Like It at number 12

Happy days and keep on spinning

XO Deb

I’m going to be a mama here and remind you to proceed with caution, stop signs tend to be bigger in diameter that what  you are used to and they are usually pretty difficult to grip. But other than that I say Go For IT!

We would love to see any pictures you have of yourself on a pole, whether it’s a real dance pole or something outside that you have found.

Also, what would you like to hear about?

You inspire me  and I want to write for you!

Keep on spinning, Deb