Professional Tips for the Beginner Pole Dancer

Professional Tips For The Beginner Pole Dancer

Disclaimer

This ebook is in no way a replacement for medical advice. I am not an attorney, nor am I a nutritionist of any kind. This ebook was written to share with you my experiences regarding what works (and doesn’t) for myself and my students. The material presented here is not a replacement for professional advice, professional athletic training advice or the like.

Information presented here is meant for people in good health. You will be using the information here at your own risk.

By reading this material, you agree to the terms and condition agreement & privacy policy publically stated at www.PoleFitnessDancing.com.

The purchase of this ebook includes NO resale rights and all selling rights are retained be the owner. This material is subject to Copyright protection.

It my intention to bring you the best quality, ethical, and informative information to help you in your pole dancing journey 

Please Enjoy the Book, I put a lot of love into it 

Professional Tips For The Beginner Pole Dancer

Table Of Contents

Grip & Pole Cleaning ………………………………………………….………………………….. Page 3

Flexibility………………………………………………………………………………………………..Page 5 Back ……………………………………………………………………………………………………………………………….. Page 6

Legs ………………………………………………………………………………………………………………..……….……… Page 7

Splits ………………………………………………………………………………….………………………………………….. Page 7

Strengthening …………………..…………………………………………………………………… Page 7 Upper Body ………………………………………………………………………………………………………………..…. Page 7

Lower Body…………………………………………………………………………………………………….…………….. Page 11

Core …………………………………………………………………………………………………………………………….. Page 13

Dancing Routines with Grace & Ease …………………………………………...……… Page 19

Pole Dance Move for Beginners ………………………………………………..……….… Page 22

Bruising Remedies ………………………………………………………………………….….. Page 23

Weight Loss & Diet . ……………………………………………………………………………. Page 24

Conclusion …………………………………………………………………………………...…….. Page 26

Professional Tips For The Beginner Pole Dancer

Grip & Pole Cleaning

GRIP

Many beginners frequently have problems slipping down the pole and losing their grip.

Gripping the pole is a combination of strength in the hands and tackiness of the skin. The right combination can make you stick to the pole like fly paper and the wrong combination can have sliding down the pole at a dangerous speed.

How do you get that right combination for you? Experimentation and practice.

First and foremost, never use lotions or oils on your skin the day you pole dance. Even if you put lotion on early that morning, it doesn’t mean you are safe for dancing later that night.

When you start to sweat, your body will push the oils absorbed from the lotion in your skin onto the surface of the pole creating an oily mess.

Don’t use any lotion the day you plan to pole dance. If you need a moisturizer then try a Pure Aloe Vera gel with little to no additives. I find it doesn’t conflict with pole dancing.

The second thing you may want to experiment with is different grip aids.

We all have different skin types, some are oily, and some are dry or a combination of both. There is no one grip aid that fits all skin types.

However, I can tell you that the most commonly used grip aid in my studio is Tite Grip.

Other grips aids we use are Mighty Grip and Dry Hands. If you are advanced, we use Dew Point as well.

You may change the type of grip aid you use as your hands get stronger. I don’t use grip aid on my hands any longer and you may find that you won’t either once you develop the proper hand strength.

Professional Tips For The Beginner Pole Dancer

Remember, grips aids are to assist you in pole dancing. They ARE NOT a replacement for developing the strength in your hands.

Grip strength for pole dancing is something that is developed over time and you should wean off the heavy use of you grip aids if you can.

Here is a reference on products to try based on your skin type:

Oily, Super Sweater Hands: Dry Hands, Combine Tite Grip with Mighty Grip

Oily, Combination: Tite Grip or Mighty Grip.

Dry Hands: Moisturize your hands with Jason 98% Pure Aloe Vera Gel. Let it dry thoroughly and then try Mighty Grip.

Remember: You can layer two different products if needed. I have students who use the Tite Grip for the initial layer and then sprinkle a little Mighty Grip on after that. Dew Point is for advanced use only. It helps create a moist tack for various parts of your body to stick to the pole in intermediate or advanced pole tricks. It works beautifully, especially if you have a more dry skin type.

POLE CLEANING

The other part to good grip is a clean pole. Traditionally people have been instructed to use baby wipes however these can make the pole slicker if you use a wipe that has lotions or other moisturizers in it.

I recommend Seventh Generation Disinfecting wipes. Not only do they sanitize the pole for the next dancer, but they clean away the oils well. There is also a pole cleaner from X pole as well.

When you first learn to dance your will get nervous and sweat more than usual. The oils from your skin will come out and make the pole slick. Repeated cleaning with the wipes during your dance session may be necessary and normal.

Professional Tips For The Beginner Pole Dancer

Flexibility

Many people completely overlook the importance of flexibility in dance. Flexibility is a critical component to pole dance if you want the look of fluid ease.

Many people don’t like stretching because it’s boring and feels like something you can do without. WRONG!

Not only does stretching promote flexibility and help prevent injury, it can tone your muscles as well! Many women don’t even know about the toning benefits of stretching simply because they were never taught how to stretch in a proper way.

When stretching is done like a dancer, then your stretching makes you much stronger, creating those long lean lines of a dancers muscle structure.

Most stretching that is performed in your average fitness class is boring. It often feels like you are stretching for no reason and rarely see any results that make it worth putting in the added time and effort.

Stretching like a dancer is very different than your average fitness class. Dancer’s stretches are challenging and not only give you the noticeable results in terms of flexibility you would love, but also greatly enhance the sculpting of your entire body.

Flexibility is important in pole because some moves cannot be performed without it, especially in the back and legs. Some pole moves can only be achieved if you have your splits.

A note on splits: if you are older and worried you can’t get your splits, stop right there! You can. I didn’t start trying to get my splits until I was 28. I was told my bones and joints were too set and that I would never get my splits. I got them at age 30 and can still do them now at age 35.

Professional Tips For The Beginner Pole Dancer

Another thing you should know about female flexibility is that it is directly related to your ability to process your stress and emotions. The quicker you are willing to let go over the emotions hurts from the past and let go of the daily drama, the more flexible you will become.

Emotions and flexibility is not a pair you are likely to hear about in a fitness class, but it’s true.

There was a point when I was stretching 3 times a week or more to get my splits. I hit a plateau and no matter how hard I stretched, I never seemed to be able to get any farther.

A friend of mine told me to get my chakras balanced and that would help me process my emotions and past traumas better. I did and after 6 treatments of musical chakra balancing, I literally “fell” into my splits and have never lost them!

Be willing to let go of stress and be open minded about this process. While you are stretching, practice forgiving the people who have hurt you, practice letting go of hating your body, and be willing to relax. This will do wonders for your body and flexibility.

Here are the main areas you want to stretch to improve your pole dance ability:

THE BACK

The back flexibility helps you twist around the pole; however, if it is overdone, you can injury yourself. When stretching the back, you never want to pinch your discs or force the spine into any degree of painful contortion.

On the upslope, proper stretching can assist an injured back to recover more quickly, become strong again, and support the body in proper dance form.

The abs are a critical component of back strength and flexibility. They should be balanced and help each other. Don’t forget to work and stretch the abs, both lower and upper equally as well as you work and stretch your back.

Great back stretches can be achieved by taking Yoga, a Ballet Class, or a specialized fitness class. Not all main stream fitness classes have proper back stretches suitable for pole dancing.

Want the exact stretches I give my pole students? Get instant access to them in the Home Pole Dancing Lessons For Everyday Woman. If you own this course, first log in and then you can access them here >>

Professional Tips For The Beginner Pole Dancer

You can watch a free basic stretch video I do in class here >>

THE LEGS

When you first learn to pole dance, the upper body takes the brunt of the work and ends up a lot more sore than the lower body. However leg strength and flexibility play a more critical role in more intermediate moves, especially with floor work and the splits.

It is best to start working on the leg flexibility right away when you begin learning to pol dance so they are ready to go when you are progressing into more intermediate moves.

Pole is a progressive sport; there is always a challenge and more to learn. Getting a head start with legs will greatly benefit you later down the road. Not to mention that the leg stretches will create those beautiful long and lean legs of a dancer, an asset every women would love to have.

You can get wonderful leg stretches by taking Ballet or most any dance classes. In dance class the muscles is taught to stretch right after contraction which lengthens the appearance of the body muscle.

In addition, you are taught to engage the muscle properly in the stretch with also tones your body as you stretch.

Are you ready to learn to stretch and tone at the same time?

You can watch a free stretch video I do in class here >>

You can also get many more stretches in the Home Pole Dancing Lessons For Everyday Woman. If you own this course, first log in and then you can access them here >>

SPLITS

Like I said above, don’t be afraid of the splits no matter what your age is and no matter what your weight is. I have overweight girls in class who can do their splits and teenagers who are FAR from getting their splits.

Getting your splits has nothing to do with your age or body fat percentage so bag that idea right now 

It’s all relative to how hard you want to work and how quickly you are willing to process your negative emotions.

Professional Tips For The Beginner Pole Dancer

Stretches for your splits can be found in any dance school or class.

You can get instant access to beginner splits videos in the Home Pole Dancing Lessons For Everyday Woman.

There is also an individual course specifically designed for getting your splits found here>>

Strengthening

Building muscle is something that will naturally happen when you are learning to pole dance, whether you make the effort too or not. Some people will feel that they need additional muscle building exercises outside of pole class to help them dance better and others won’t need it at all.

Generally speaking, the people who do not need any additional muscle building exercises outside of the act of pole dancing are people who are in good physical condition, usually not overweight, and can do at least one pull up on the pole if not more.

Most beginners cannot do one pull up. They commonly struggle to just hold their body weight on the pull without falling down. Gravity is a %^&@#!

If you can hold your body weight on the pole congrats! You are ahead of the game. Additional muscle strengthening exercises will help you if you choose to do them.

Outside of grip problems, upper body strength is the number one problem for most beginners.

Here are the most important strengthening exercises as you begin:

UPPER BODY EXERCISES

The first step to improving your upper body strength is the get you to hold your own body weight on the pole.

Start with these two exercises:

Professional Tips For The Beginner Pole Dancer

1. Stand with soft bent knees next to the pole with your shoulder blade muscles engaged, tightly pulling the shoulders down your back. Note this is “correct” dance position.

2. Relax the shoulder blade muscles and gently hand with soft knees until you feel a light stretch on the outside of the armpit area. Note that this is the “wrong” position for pole dance posture.

3. Repeat step one, engaging the shoulders blade muscles pulling your body upward returning the position seen in step 1. Keep the knees soft for support but use your shoulder muscles to lift yourself upward into “correct” dance position seen in step one.

Professional Tips For The Beginner Pole Dancer

4. Repeat step 2, relaxing down for a gentle stretch in the outside of the armpit. 5. Continue alternating step one and 2 until you feel you shoulder muscles have been worked for your fitness level.

When you practice your spins, be sure to always keep the shoulders back and down.

Next exercise is to learn to hold your body weight on the pole:

1. Stand next to the pole in the position seen in the picture. The front of your body should touch the pole, one hand gripping over the top of the other at about chin level

2. Pull the shoulder blades back and down as you grip the pole and pull the knees gently upward, point your toes. Keep the shoulder blades back and down as you do this.

3. Return your feet to the floor and stand up straight.

Professional Tips For The Beginner Pole Dancer

4. Repeat step one and two until your have sufficiently worked your muscles for your fitness level.

5. Remember to alternate which hand is gripping above the other for even work.

If you want these exercises in video format (with more detailed instructions) along with other strengthening exercises, you can get them in the Home Pole Dancing Lessons For Everyday Woman.

Are you ready for more advanced exercises than these? You can find more many more online strengthening video lessons in our shop >>

LOWER BODY

The lower body exercise isn’t as critical as the upper when you first learn pole dancing.

Lower body work comes more into play as you progress into intermediate moves.

You want to keep your body balanced in terms of strength.

Muscle imbalances not only set you up for injury, but it will also cause problems for you later when you want to move forward in your dance technique.

Strong, elegant, lean, and muscular legs are one of the high points of being a dancer. The goal is all over toning, not just a great looking upper body.

Since beginners often don’t get the sufficient leg work necessary to stay in balance with the upper body strength it is important to add leg and buttock exercises in addition to your pole dancing sessions.

Another benefit to leg exercises are that if done correctly, the way a dancer would, then it can change the way you walk and present yourself. The gives you the look of grace and sexiness that will help you do your best on the dance floor.

These following leg exercises are dancer exercises and should be done with proper form at all costs. Remember, height of the leg is unimportant, proper form is. You will still get the muscle work even if your leg doesn’t go as high as mine or someone else’s.

If you lose proper dance form during your leg exercises, you will work the wrong muscles and lose the whole point of even doing the exercise.

Professional Tips For The Beginner Pole Dancer

Do it right and if you can’t take a rest before continuing forward.

Ballet has the best leg conditioning exercises. These are the main one’s to focus on for pole:

 Plies’ both demi and grande. Second position is best.  Grand Battements’ (leg kicks)  Releves' (rising up on the balls of your feet)

Here is a great beginner leg exercise:

1. Stand next to the pole in ballet first position as show in the photo below. Keep your spine straight as if you are sliding down a wall. Hips are gently tucked under and your toes are pointing to the corners of the room.

2. Extend the leg to the corner of the room (NOT straight to the side because that will work a different muscle). Be sure the heel is lifted and the knee is facing outward as you lift the leg. The knee should NOT be straight up to the ceiling. As you lift the leg, keep the upper body still. Do Not move your hips or lift your hips in any way. Don’t pinch your upper body down to get the leg higher. Keep the leg at about 45 degrees or lower when you are first learning proper form.

Professional Tips For The Beginner Pole Dancer

3. Gently pulse the legs up and down in the air for 5-12 counts and then return to ballet first position in step 1.

4. Go to the opposite side of the pole and repeat all steps on the other leg.

5. Alternate between legs until you have sufficiently worked your legs for your fitness level.

This exercise can be done to the front and back as well, but there proper leg alignments to consider before doing so.

If you would like all these above exercises plus a lot more in a step by step routine click here to get the Pole Dancing Coarse For Every Day Women or visit our shop for individual online video lessons>>

Professional Tips For The Beginner Pole Dancer

CORE

Last but not least is the core. The core is very important and should be developed in a balanced manner so that you can hold proper dance posture while dancing at all times.

If your core (abdominal muscles) is weak, then you will have bad dance technique like hips sticking back too far for example. This problem can affect your ability to get your splits and prevent you from transitioning from one pole move to the next with grace and ease.

Never underestimate the power of the core, it gives the legs the ability to perform at their best! Legs, Legs, Legs, without sexy legs what is pole dancing anyways?

Again, these are dancer’s core exercises and must be done with proper form!!!! These are not your everyday crunches to just whip out thoughtlessly and hope you get some great results.

Good exercises are hard work and will take mental control and thoughtfulness to not only endure the exercise itself, but keep doing it correctly when you start to get tired.

Again, if you can’t hold good posture and form, don’t do the exercise at all.

Do as many as you can with good form and then rest. You can always return to finish your set after you have rested for about 30 seconds to a minute.

Here are my recommended core exercises:

1. Crunches with your legs straight up and heels turned in so they are touching. Don’t bend in the knees.

Professional Tips For The Beginner Pole Dancer

2. Reverse Crunches for the lower body.

3. Side Crunches. Starting with knees bent, lying on side with one arm resting behind the head as shown below.

Then Crunch to side using the oblique’s. Hold for a second and repeat until your fitness needs are met.

Professional Tips For The Beginner Pole Dancer

4. Sit Ups that are done slowly into a V Sit without gaining momentum through your arms. Start in a regular crunch position show below with your arms to the side.

Slowly crunch upward keeping the shoulder blades back and down.

Professional Tips For The Beginner Pole Dancer

Keep crunching as you begin to lift the feet away from the floor.

Crunch all the way up into a V sit and then roll back down (rounding out the back) into starting position. Repeat for your fitness needs.

Professional Tips For The Beginner Pole Dancer

I like to mix dance in with my ab routines so they are fun and entertaining, not to mention they are dance ab exercises instead of the same boring crunches we are all used to. They are perfectly timed to the music just as a dance routine would be. Get instant access my student’s all-time favorite ab routine by clicking here.

I don’t give out any exercises for strength off the pole because there is no substitute for doing your exercises on a pole. Pole dancing and ballet are just different sports and you will use your muscles in different ways than normal.

Regular push-up, pull-ups and such can help, but they are not sufficient (in my opinion) to help you dance proficiently. Doing your exercises with a dance pole is by far superior.

The only training I ever went through to prepare for pole dancing was ballet and the very act of pole dancing.

I can’t strongly stress enough that there is no substitute for developing a dancer’s strength other than dancing itself.

Just try and do your best. You will eventually get there.

Professional Tips For The Beginner Pole Dancer

Dancing Routines with Grace and Ease

Grace and ease only look easy to the viewer, it is not easy 

I still love you I’m just being honest. This is what separates the “men from the mice” as my old ballet teacher would have put it.

It is your job as a dancer to make it look easy even when you are in pain, even when you are panting, even when you want to quite.

Grace and ease are deserved and an earned rite of passage for any dancer.

Grace and ease can be achieved by anyone willing to put in the effort. That’s the kicker, most will not put in the time and effort required to acquire it. This is why grace and ease are a rite of passage; you have put in the effort and patiently endure to get what you knew you could have.

Professional Tips For The Beginner Pole Dancer

At that point you will have exercised excise control over your mind and emotions and gifted the world with a moment of pleasure with a beautiful dance. Grace and ease is a rite of passage.

My goal is to gift you with the secrets of grace and ease. Remember, this takes time, patience, willingness, and endurance. Practice and don’t give up.

Here is the best way to reach this goal while you are learning to dance:

Know your own individual pain tolerance: Dancing can be painful and there is a point where you need to relax and know that is a part of the process. Not showing the stress you feel in your body on your face while you are dancing is critical. Never push your body beyond a point that injures yourself. All pain should be mild and tolerable. If it’s too painful to enjoy, you went too far.

Learn the Gum Band effect: Image a rubber band and move like one. Get longer and stretch with opposition as you dance and then with grace quickly retract when appropriate. Think of dancing with resistance like you are moving through mud but with good posture, not a grudging face.

Feel Stretched to your limit: Stretching in opposition when you dance mean you feel pulled apart from both ends of your body. You should almost always feel as lengthened out as your body can go when you dance. It’s a sensation of someone pulling you in different directions, one pulling on your arm and the other pulling on the opposite leg.

Make it big, the audience can’t detect minute details: For the audience to see the detail you must dance so big that you feel ridiculous. The audience loses a lot of detail, if you want them to notice you must really do all your moments as big as you can with as much purpose as you can.

Rotate on the balls of your feet properly: Keep your weight over the balls of your feet (the big joint of your big toe) and don’t stand up so high on your toes that your body weight shifts to the outside of your ankles. This will hinder your balance. Keep the ankles pulled together and don’t sickle.

Take a ballet class to get your head, arm and body working together on the same page: Ballet will teach you how to move different parts of your body as if you were a ribbon.

Use your head appropriately when you are stretching: Your head is part of your dance, as a general rule, keep your chin following the wrist movements of your arms when you stretch.

Professional Tips For The Beginner Pole Dancer

Pointe your toes at all times, even when stretching (unless it’s supposed to be deliberately flexed): Point, point, point! If you don’t point your toes, even the sexiest pole moves look bad. Practice pointing your toes while you stretch so this habit builds into your subconscious.

This way you won’t have to think about it while you are trying to remember dance choreography. Your body will just know and do it!

Keep your hips under you whenever possible: Your hips help you stay balanced, keep them under and don’t ever arch the lower back. The spine should be long as if you are sliding down a wall. The lower core remains engaged the entire time you dance.

Walk the balance beam: Balance beams can help improve balance. Another way is balance training in your local fitness center or yoga studio.

Breath: Grace comes from the inhale and exhale of air as you dance. Yoga is a great breathing practice to help you get better at this. Never hold your breath as you execute a pole move or spin.

Arms flow like a Ribbon: Image your arms are a ribbon and that they flow. Imagine you are holding a ribbon and if you don’t move just right then it won’t flow.

Practice with an actual ribbon in your living room if you like. Get your little girls to help  It could be a great bonding moment for you both!

Hands are delicate: Don’t hold your stress in your hands and relax your fingers. It is common for people to tighten their hands, relax them.

Manage your stress and ground to the Earth: Don’t hold the stress in your shoulders or hands, but instead push it out the extremities (the tips of your toes and fingers).

Professional Tips For The Beginner Pole Dancer

Imagine the energy of stressing flowing out of your hands and feet into the Earth or atmosphere. This will help the hands have a relaxed appearance. Let go of stress, don’t keep it locked in your muscles.

Don’t abruptly Jump or Jerk, ever: Flow into each movement, never jump or prep to gain momentum. You don’t need as much momentum as you think you do. Use your muscles with control instead.

Be pulled by a vision, not pushed by pain: See yourself in grace and love.

See yourself dancing with ease in your mind.

Don’t be pushed to dance for negative reasons like weight lose because you hate your body.

But rather, dance because you are pulled by a vision to feel good and become healthier.

Pole Dance Routines for Beginners

Now that you have to basics down, here are 3 mini beginner pole dance routines you can learn at home.

This will get you started enjoying all the many benefits pole dancing has to offer.

Simply click the links below, login using the username and password you created in your original purchase and enjoy!

Routine #1 Routine #2 Routine #3

Want more routines? You can purchase routines individually or in a course program along with strengthening and stretching routines in the shop area>>

Professional Tips For The Beginner Pole Dancer

Bruising Remedies Bruising is a common occurrence when you are pole dancing. It is especially common in the beginning because the skin on the inside of your thighs and arms are not touched on a regular basis so they can be quite sensitive. When those sensitive areas suddenly come in contact with the pole and are used for gripping, it can be painful to say the least.

It is normal to feel like your skin is getting “torn off” when you first learn to grip with your inner thighs or under arm areas. This awful sensation will lessen and go away completely with time, but only time fixes the problem. There is no hidden secret (other than protective gear) to avoid the pain.

I don’t recommend protective gear because once you use it, you will always have to use it because you haven’t given your skin enough time to adjust to the pain.

Bruising happens because the blood vessels beak under the pressure. As you pole dance more and more, your blood vessels will get stronger and your body will not bruise nearly as much. Bruising is a part of life with pole no matter how long you have been doing it.

Learning to control your momentum will greatly decrease and potentially eliminate the bruising because the way you dance is slow and controlled. If you dance in an uncontrolled manner without proper form, your body could accidentally slam into the pole while performing any pole move. That slamming sets you up to get a bruise.

Learning momentum, grace, and ease early in your dancing is a great way to avoid those pesky bruises.

In the meantime, while your pain tolerance is building and you are learning how to dance better, bruising remedies can be your best friend.

Here are the best remedies I use with my students:

Arnicare is a natural homeopathic that helps the bruise go away faster and has a pain killer in it. Put it on right when you hurt or on the bruise that’s already there. It works wonders.

Rescue Remedy Cream: This is a natural flower essence infused cream that will help take the shock out of the skin and help the bruise go away faster. It’s doesn’t have the pain killer like Arnicare.

If you combine both products, it works faster. Remember not to use mint of caffeine within an hour of using these products because it will cancel their natural benefits.

Professional Tips For The Beginner Pole Dancer

Weight Loss & Diet

Many women want to lose weight and look good while pole dancing. The very act of pole dancing is plenty enough exercise to do the trick, especially if you are doing it 3 or more times a week for an hour.

What you should know is the 80% of your success in shedding body fat is your diet.

Exercise will develop the lean muscular appearance and help burn extra calories you normally don’t burn, but if you’re consuming too much junk food then your beautiful muscles get covered with fat which makes it harder to see the physical results from all your efforts pole dancing.

Cleaning up your diet is a critical component to shedding fat and feeding the new muscle your body is building to perform the dance.

Here are some tips that will help you along the way. These tips are used by professional body builders and athletes to get lean:

o Avoid sugar and don’t use artificial sweeteners (they are toxic), use natural zero calories like stevia, Truvia, Pure Via, etc. instead. Here is my favorite cookbook I use to make delicious sugar free all natural desserts without guilt => o Eat more lean meats, less red meat, and more vegetables. o Eat more organic. o Swap the soda pop for naturally flavored water or Zevia. o Ditch the idea that calories are in issue. Instead focus on energy. Eat when your body physically needs to do so. If you only need 2 meals a day, then have that. If you need 4 meals a day then have that. Everyone’s needs are different. Do what’s right for you. If this confuses you, consider seeking the advice of a nutritionist, they are great help. Here is the exact program I use to time my meals rather than counting calories =>

Professional Tips For The Beginner Pole Dancer

o Don’t overeat. Eat slowly and stop when you start to feel full. It’s still a waste if you put extra food in your body because your body doesn’t need it, that why it gets stored in fat cells. Choose to waste it in the garbage can rather than in your body. Listen to your body! Be done when it says you are done no matter what that looks like. o Eat your fruit in the morning and don’t combine it with any other meal, eat it alone by itself. o Consume the majority of your carbs like breads, pasta, and rice before noon. Then switch to lean protein and veggies for the rest of the day. o Stop eating anything 3 hours before you go to bed. Not only will this improve the quality of sleep because you are not wasting precious energy digesting food while you sleep, but it’s less likely to get stored as fat. Let’s face it, you’re not burning many calories at night and your body doesn’t need much fuel to rest, if you give it any excess it will just store it for later use. Also, by doing this you will actually wake up hungry and eat breakfast (which is a good thing). o Eat a large breakfast, medium lunch, and a small dinner. You need most of your fuel to get through the day, not before you go to bed. If you are not a big breakfast eater, not eating 3 hours before bed might fix this problem for you. Give it a week to notice the difference. o Stay hydrated and get your fill of water. I won’t say 8 glasses a day is best because everyone’s needs are different. An athlete will need more than a person who only pole dances once a week. Just stay hydrated so you can detox and burn fat. o Trade out your cooking oils for organic coconut oil. It has been proven time and time again that coconut oil helps the body burn fat and be healthy. Use coconut oils whenever possible. Here is why it RULES at burning fat => o Keep an eye on social pressure. So many social activities are surrounded by celebrating with food. Don’t get sucked into eating food you don’t want to because of a social event. You have the choice to enjoy a social occasion without eating the same junk food everyone else is eating. I know it’s hard but I believe you can do it! o And finally, cherish your new choices. Be grateful every day that you are choosing to eat healthier and recognize that you love yourself by eating better. This helps you feel more sexy and confident as well!

If you are struggling with cellulite, you can use this program to get rid of cellulite – it’s very good!

Professional Tips For The Beginner Pole Dancer

In Closing

Learning to pole dance is one the most fun and exhilarating things you may ever do in your life! I can’t say enough good things about it!

Pole dancing is a journey and a challenge the entire way. In fact, being a dancer has always and still is a journey that only gets more challenging as you go.

Why does it get more challenging you might ask? Because there is always something more you can learn and perfect in dance.

There is no end to proper technique adjustment. The mental challenge of doing it correctly is a rewarding and exhilarating process.

A workout should never be boring and that’s why I love dance as my workout, because I never feel like I’m in a gym, I never have to push myself to do something I don’t want to do, and I am usually having so much fun that I often wonder where the time went!

I always walk off the dance floor wanting more!

For once in my life I get to CRAVE my workout because I love it, not because I hate it and do it to lose weight! I hope you learn to feel the same way …. If you haven’t already.

It is my intention that this ebook will motivate and inspire you to move forward in your dancing workout. Never give up no matter how old you are and no matter what your fitness level.

If you believe you can do it, you will. Enjoying your workout is a critical component that will support you in believing in yourself ……… forever!

Women have hated their bodies long enough, isn’t it about time that we exercise for the joy of it? I think it is!!

Peace and Blessings on Your new Journey!