A Pole Dancing Mission Statement is a concise tagline or theme for the year to keep you focused. For example, I have been going to physiotherapy the past month and have been advised to slow down and rebuild the strength in my hip and pelvis and increase my flexibility.  I have basically hit a ‘wall’ in terms of what I can physically do until I rebuild my body.  I made my mission statement for the year to be Rebuilding the Foundation.  I have a list of pole moves that I would like to learn as well, but if I am not accomplishing them as quickly as I would like, I can remind myself of my mission statement.  This year is rebuilding and taking care of my body, not accomplishing certain pole tricks.

A mission statement is also important because it will keep you feeling positive throughout the year.  It’s common for pole dancers to put all their self-worth on whether or not they can do one specific move.  This is not a healthy mentality, and it takes the fun out of learning if you are only happy when you accomplish that move.  Your mission statement will remind you of your general goal for the year, and will keep practices, performances, and competitions positive and fun!

What do you want to do this year?  Here are a few suggestions to help you with your mission statement!

• To learn aerial moves: Learning to Fly  or Soaring to New Heights
• To build strength:  Entering Beast-Mode!  or Building the Basics
• To embrace new styles: Exploring the Exotic  or Beauty in Contemporary
• To learn to love yourself: Appreciation from Within  or Embracing My Individuality
• To enter a showcase or competition: Entering the Spotlight  or Confidence through Performance

Whatever mission statement you choose, remember to keep it short, focused and have a powerful meaning to you.  It will keep you on track the whole year as you move towards your accomplishments!

I wish you all the best in the New Year!!

-Brigitte Boyes, ClubMynx Fitness, Inc

I interchange my nicknames for those little purple spots I find on my skin. I also proudly Instagram my bruise of the day, realizing that it means I'm working harder and trying new things in pole class. For those who do not appreciate bruises, here are some ways to potentially avoid them or at least lessen their stay.

Certain medications, both prescription and over-the-counter, can prevent the blood from clotting properly, which can leave you at risk for bruising. Blood thinners and aspirin or Advil are popular culprits. Even some supplmenets such as fish oil and ginko can thin the blood. Drinking alcohol also thins the blood. Cortisteriods used to treat conditions such as asthma or eczima can thin the skin, causing more bruising than normal.

Some of us bruise due to a lack of essential vitamins and minerals in the body. Anemia means you have low iron in the blood, and, in addition to a myriad of health issues, including feeling tired, it can cause bruising. Be careful when adding iron to your supplement list without talking to a doctor. You can't take iron with supplements like calcium, as their effect can be negated. Bruising can also be a sign that you are deficient of vitamins B12, C, E, K (potassium), bioflavonoids, or zinc.

Once you have a bruise, how can you make it go away? One homeopathic treatment is arnica. It reportedly works by washing away the stagnant blood that causes skin discoloration, shrinking inflammation and increasing circulation. Another treatment is bromelain, a natural compound found in the pineapple plant. Here is a list of other home remedies that I found on the internet (although I can't say I've tried myself):

• Raw or roasted onions cut in half and dipped in apple cider vinegar before rubbing the onion on the bruised area
• Vitamin K cream
• Aloe Vera
• Apple Cider Vinegar
• Black pepper
• Butter (not margarine!)
• Cabbage dipped into hot water
• Calendula
• Fenugreek
• Garden thyme
• Mustard seeds
• St. John's Wort
• Witch hazel

The good news is that, as you advance in your pole dancing hobby or career, the bruising generally lessens. Do you have any advice you can share with those who may be afflicted with over-bruising? Let's see your best pole kiss! Post them on our Facebook page.

Recently, the Canadian government has come down hard on some pole studio owners for hosting instructors that did not have proper work visas.  A famous pole instructor from the United States was recently denied entrance into Canada due to visa issues.  International Pole Camp, held annually in Canada, has been canceled for 2013.  The first annual International Pole and Aerial Arts Convention, which was supposed to take place last September in London, was shut down for the same reason.  We understand this problem has started popping up all over the world.  When the pole industry was small, instructors could easily get a visitor's visa to go to other countries.  As the pole industry has grown, we are garnering more attention and governments are taking note and requiring the proper work visas for traveling instructors.

What's a visa?  Essentially, any time you want to visit a country other than your own (with some exceptions), you need to get permission in advance and state the purpose of your visit.  For a temporary stay in the U.S., you can apply for a business visa (B1), pleasure, tourism or medical visa (B2) or a combination of both.  OR, you may need to apply for a work visa.  Of course there are fees and paperwork to accompany the process.  Each applicant must state the purpose of their trip; that they plan to remain for a specific, limited period; provide evidence of funds to cover expenses in the U.S.; provide evidence of compelling social and economic ties abroad; and prove that they have a residence outside the US, as well as other binding ties that will insure their return abroad at the end of the visit.

It can be confusing as to whether or not you are applying for the CORRECT visa (arguably, pole instructors coming to the U.S. may want to choose the "P" work visa for performing athletes, artists, entertainers; however, we are not providing legal advice, so you may want to speak with an attorney if you are planning to travel abroad to teach).  If you are coming to the U.S. to WORK, even if for a short period of time, you need to apply for the work visa, which may have tax implications.  For United States rules, please click HERE.  If you are interested in traveling to Canada for work, click HERE.  We could literally go country by country, trying to list the rules and exclusions for work visas or permits in each one.  However, the purpose of this blog is to make everyone aware of the different visas so that you can avoid the government knocking on your door.

If you are a studio owner who would like to host a pole instructor, please make sure you understand the rules of bringing a guest instructor to your country.  If you are an instructor looking to travel the world and teach what you love, make sure you are aware of the rules of the country to which you will be traveling.  The visa application process can take some time, so give yourself plenty of it when applying.  You don't want to miss out on sharing your love and knowledge of pole with the world.

Have any of you traveled out of the country for the love of pole?  Tell us your stories, or share your opinions on getting the proper visa here.

Photo credit:  Pantera visiting Twirly Girls in August 2011, Liquidpulp Photography. Story by Lori Lolorashel Myers.

The Sourthern Pole Championships were held in Houston, Texas in November 2012. The second annual Pacific Pole Championships will be held March 15-16, 2013. The deadline to enter the competition has already passed. The Atlantic Pole Championships will be held in Herndon, Virginia on May 11 and 12, 2013. April 11 is the final deadline for dancers to register. The Central Pole Championships will be held in Chicago, Illinois on May 25, 2013. April 25 is the deadline to enter. The Nationals event will be held in September 2013, at a location still to be determined.

The competitions are designed to allow any level of dancer to perform and receive feedback on their routine. They offer four levels (beginner, intermediate, advanced and pro) with the categories: championship, artistic entertainment and artistic dramatic. In certain circumstances, they also break down into age groups (juniors, seniors and masters).

According to their website, their judges are looking for a well-balanced performance:

A well-balanced performance contains the following attributes:

• Elements spread-out throughout the performance. It should not be “trick-heavy” at the beginning or end, but instead the elements should thoughtfully be incorporated throughout the performance.
• Transitions should appear effortless and smooth. Flow shouldn’t be interrupted by awkward positions that stand out from the tone and choreography of the performance.
• Performance choreography should be thoughfully edited. Elements included in the program should be ones that dancers have confidence in being able to perform properly under pressure and should also maintain the integrity of the artistic tone of the performance.
• Performances should include a mix of strength and flexibility elements both on and off the poles.
• Musicality is important. Judges will consider whether elements were intentional and whether the placement of the element fit the attributes of the music. For example, some pieces may purposely incorporate flexed feet where it fits the music and tone, while the choreography, tone and music of another piece may require pointed toes.

In the Artistic Events, the judges will place less emphasis on the difficulty of the elements. In these events, the judges’ primary focus will be on the interpretation of the music, whether the elements performed were consistent with this interpretation, and on the musicality, editing and flow of the elements.

We are excited that this industry is continuing to grow. What type of performances are your favorite to watch? Heavily trick-based routines? Or do you love the dance?

We also appreicate that those who want more than just an outlet to dance have that platform. Have you ever considered entering a competition? If so, what do you look for when choosing? As always, we love your comments!

Do you like to dance in shoes or barefoot? Even barefoot, there are products like Dance Paws or FootUndeez to help protect the bottoms of your feet as you dance. And if you wear shoes, the possibilities are ENDLESS. Do you like a nice stiletto? A chunky platform? Do you wear boots? Knee high? Thigh high? Have you ever thought of trying something new?

How about your pole dancing clothes? Do you wear a bikini? Do you prefer more pole-oriented fitness clothing? Shorts and a tank top? Do you like to dress it up with tutus and feather boas? Don't you love how the further you advance, the less clothing you actually need?

It is amazing how versatile pole dancing is. You can see people dance to classical music. And then you'll see someone bust out the best stripper-style routine to Rob Zombie. It is another thing that makes pole so special. Your music can span so many different genres. Some days you might be in the mood for soft and pretty. Other days, you might feel like getting loud and raunchy. What types of music are on your pole playlist?

Worried about dry skin? Pole Physics is made for pole dancers! Many dancers also swear by the Vaseline Intensive Care line. Maybe you can't put it on while you're driving to the studio, but you certainly don't have to destroy your silk sheets with your lizard skin. What is your secret to happy skin, especially on pole days?

Hands too dry? You slip off the pole. Hands too sweaty? You slip off the pole. Luckily, there are a bunch of products on the market now to help you. Mighty Grip, Dew Point, iTac, Dry Hands, Tite-Grip, shave cream, spray deodorant, rosin (aerial silks glue). Each one targets a slightly different issue to help you stick better to the pole. Which product(s) do you use to make efficient use of your pole time?

If certain pole moves are on your pole wish list, then you know what to do. As Michelle Stanek says, "if you want to get better at pole dance, pole dance more!" Work on all aspects of pole. Get stronger. Learn to flow better. Become comfortable free dancing. And don't forget to allow yourself time to recover. Tell us about your pole move wish list and what you're doing to reach your goals.

If you don't live near a studio, then maybe pole dancing DVDs are on your pole wish list. There are so many DVDs to help you learn. Pole dance, chair dance, burlesque, stretching, flexibilty, strength-training. If you hate the gym, you can do it all from home! Have you used any DVDs to learn new moves for pole?

Our pole wish list could go on and on and on. But what we love most is hearing what YOU are looking for to fill your pole bag. Tell us about everything on your wish list and which goals you wish to accomplish in the new year. Happy holidays to you and yours from The Pole Dancing Shop! We wish you a safe New Years and we are looking forward to another poletastic year in 2013!

Article credit: Lori Myers
Photo credit: Robert Carstensen as Santa at Twirly Girls Pole Fitness. Liquidpulp Photography, December 2012.

There are many different theories as to how or why muscle burns more calories than fat. Some may even deny it is true. There are so many potential players in the weight game: genetic history, metabolism, activity level, types of foods you eat, etc. However, how many of us started pole dancing and noticed that our pants got looser, even if the scale didn't move? Well, if that happened for you, then your body responded positively to weight training. You didn't pick up any weights, you say? You didn't need to, because pole dancing IS a weight-bearing, strength-training activity! Some of the best exercises you can do for yourself don't involve picking up any weights at all. Push-ups, pull-ups, squats, lunges, holding plank. These are all simple exercises that you can do at home without having to purchase an entire home gym, and they all help you build muscle.

Being healthy doesn't always correlate with body size. Thin doesn't necessarily equal fit and "fat" doesn't necessarily equal unfit. The diet industry rakes in billions of dollars per year by telling us that we need to lose weight. That same industry fails at an alarmingly high rate -- over 95% of people who lose weight will gain it back. Yet, people are still literally killing themselves to be "thin." Doing fad diets and losing weight, only to gain it back, is much harder on the body than just being a few pounds overweight. The point is, maybe you shouldn't eat and workout to be thin. Focus on your health and well-being. Nourish your body with good foods and stay active to keep your body and mind in tip top shape.

If, however, you do want to lose a few pounds, perhaps focusing on gaining muscle and strength would be healthier in the long run than waiting for the number on the scale to drop. I know all too well the disappointment when you think you've been doing so well and you step on the scale with no results (or even worse, the number is higher than expected). It can cause a spiral into chocolate-binging purgatory. There are so many ways to measure weight loss (or inches lost) that don't involve stepping on a scale. You could try taking measurements (or just trusting your clothes as they get looser). Go to a body fat testing facility (a lot of gyms will have mobile facilities on-site a couple of times per month that won't charge a ton of money). Or you can forget all of that and just worry about improving your strength. Can you do more push-ups or pull-ups today than you could a month ago? Can you hold plank longer? Can you climb the pole and let go with both hands now? Can you invert? Can you dance an entire song without breaking a sweat? There are many other ways to measure your success that don't involve stepping on a scale.

We are not here to downplay cardio workouts either. There is a benefit to getting your heart rate up, which helps with stamina and keeps your heart healthy. While we're at it, don't forget to include some flexibility training, such as yoga, for a well-rounded workout. There used to be a stigma attached to women strength training. We know that most pole dancers already know that you won't turn into Arnold Schwarzenegger if you strength train. But we did want to bring up the subject to get your thoughts.

Do you feel like pole dancing has made you stronger? Tell us about your experience!

Photo is from the Lovely Rita Fundraiser at Twirly Girls Pole Fitness, by Liquidpulp Photography.

I personally started my journey as a pole dancer in December 2009 (I am coming up on my third anniversary as a proud pole dancer). One of my very good friends and I signed up for a taster class and never looked back. I actually don’t remember the exact conversation where I told my very religious mother that I started taking pole dance lessons. I do remember her trying to act supportive but she also wasn’t excited about my new past-time. Six months after I started taking classes, I was surprised when my mom (and two sisters) came in to take a class as well. My mom was impressed with the amount of strength it took to pole dance but I could tell the “stripper stigma” was still bothering her. At the end of class, my teacher encouraged me to perform a dance I had been working on for an upcoming party. The song? Darling Nikki (you know, the dirty Prince song, although I was using the Foo Fighters version). That didn’t go over well. To this day, my mom guardedly accepts my hobby. It doesn’t matter that I am now published in print magazines because of pole dance or that I now teach classes at Twirly Girls Pole Fitness. In her circles, she can’t proudly declare that her daughter makes money dancing around a stripper pole. However, I appreciate that she keeps her opinion to herself and lets me enjoy my pole time.

I “came out” a little more carefully to my boss. I worked for an attorney but we worked virtually so I was working out of his house a few days each week (with his wife and three teenage sons). I didn’t want anyone to worry that I was going to "dirty" the firm name, or be the stripper secretary who worked out of the boss’ house (sure…wink, wink, nudge, nudge). Initially, I would just say I was leaving for dance class. When I did finally reveal the type of dance, my boss took it pretty well. I recently switched jobs and now work for a larger firm in San Francisco. I have been slowly “coming out” to my co-workers as I feel comfortable with them. No one has had a negative response so far. In fact, I recently participated in a showcase and many are asking to see photos and video.

I kind of think that after being brought up in a religious household, I have always felt some small satisfaction in doing something considered a little naughty. I don’t always have a filter and feel like everyone should just accept me for who I am. Certainly, with pole dancing, I am the same way. Take it or leave it. Call me a stripper or don’t. Be impressed with the physical aspect of the sport, or the beautiful dance, or don’t. I don’t care. I pole dance for me anyway.

We would love to hear your “coming out” stories. Please leave a comment and tell us about it!

Photo credit: Lori Myers at Twirly Girls' Trick or Twirl Showcase. Photo by Liquidpulp Photography Nov 2012

The handspring, summersault, tumble, suicide dive… fun, challenging, yet crazy, death-defying tricks! This is one of the reason’s pole dancing is so satisfying. Women are setting personal goals, and then working our bodies consistently week after week in order to overcome these new challenges. That’s one of the reasons why so many women come back to pole dancing time and time again. We are always challenged.

Thanks to YouTube, Pole Dancing DVDs and Facebook, we have a whole new curriculum available online to inspire and drive us. Not to mention, attending workshops with professional pole dancers that amaze us and propel us even further. As an instructor at Unveiled Fitness in Orange County, CA, I see women bust their butts during the warm-up, enduring song after song of abs and planks, then trying to perfect a trick or movement with fervor. They are pushing their bodies further than they thought possible. It is both inspiring and humbling.

Yet, this can be intimidating as well, thoughts like, “What if I get hurt? Could I fall? Am I too old or too heavy to do some of these tricks?” What about the women who decide they don’t want to risk being injured or they are just afraid to try certain tricks? Is there a place for women in pole class who want to be fit, have fun, dance, do a few tricks, let go of some stress and then get back to their daily life?

Yes! Pole dancing has become so popular because it is for every woman! Pole dancing evokes images of our time as young girls on the playground, whipping our hair, feeling like we are flying, and enjoying our body’s movement. It also allows us to tend to our own well-being and enjoy the company of like-minded women. We give so much to our families, our jobs, our friends, that just connecting to ourselves, feeling our emotions and pushing our bodies past our expectations is a luxury and necessity at the same time. Our workouts are fun and something we look forward to. The pole tricks may get women into the door, but what keeps us hooked is the unique way we express ourselves through the movement.

The tricks are amazing for sure, but what really takes my breath away is the grace and flow of the movement, slow, sensual, indulgent and intoxicating. The small gestures unique to each woman allow a peek at who we are inside. The dancing is an expression of our feelings, a glimpse into our soul. It is a gift we women give ourselves and it is an honor to be a part of it. I am privileged to see vulnerabilities, strength, and one’s truest nature. So whether there are pole tricks or not, the most beautiful part of pole dancing is that women reveal themselves.

What keeps you in pole? Is it the tricks, movement or both? What tricks challenge you the most? Do you feel it is for “every woman”? What are your thoughts?

Story by: Kelly Wensley is a teacher at Unveiled Fitness in Laguna Hills, CA with over 5 years experience teaching women to express themselves and have fun through pole dancing.

I have only been involved in the pole world about a year and a half but I am trying hard to make a difference. I held my own pole event for charity at my studio Elegant Body Pilates in Gainesville, FL. It was a night of fun in my mothers name Angelina Marie Valdez who passed away from a rare disease Scleroderma. All donations were made to the Scleroderma foundation. I choreographed and instructed all my students where the various numbers where they performed pole, burlesque and zumba. We raised almost a 1000. From this event ! It was the first time a charity event for the Scleroderma foundation and having pole involved took place in Gainesville.

The most recent accomplishment I have created a dance collaborating with opera singer Jason Rex . We have created an eclectic flavor of a modern, pole and ballet dance while Jason is singing opera live to a classical-hip hop flavor background of music . This has never been done before in the pole industry! We are making history !!! It is very cool and very exciting to show others this beautiful art form.

It all started only a few months ago. I discovered the song which I fell in love with immediately and began the choreography process. Jason moved back to Florida and immediately I knew I wanted him involved. The more time we spent together the more the pieced evolved. The piece just kept growing. We both felt a story line coming on and decided to go with it ,everything just fell into place.

We privately premiered this dance at my studio Elegant Body pilates which my students, friends and members from the Gainesville community had the opportunity to watch us perform. I am so excited to see where my journey in the pole industry will take me .

It is only the beginning and I feel like there is so much more ahead of me. I can not wait to see this industry grow and see myself grow as a dancer, teacher, performer and pole dancer . Thank you pole world for embracing me with open arms !!!!

Story by: Jacqueline Valdez [http://elegantjacqueline.wix.com/jacquelinevaldez&91;

Gainesville pole dance studio Š.Elegant Body Pilates Š.Making a difference & History in the pole Industry!

The first thing you can do is support your local studios. Pole dancing studios are popping up all over the world. Get in there and take a class. Sadly, studios are also failing at an astounding rate. This is not because pole dance isn’t a sustainable industry. Being a small business owner is hard – you have to be everything to everyone, which can tax you mentally and physically. Help your local studio owner out by bringing a friend to class as well. Many of these studios are like a second home to their students, and family supports family. If there aren’t any studios close to you, websites like StudioVeena.com provide excellent instruction so you can learn at home.

It can be tempting to pick up a cheap bikini or some workout shorts from Walmart, but buying your pole clothes from a “mom and pop shop” and supporting businesses, such as The Pole Dancing Shop, will help drive our industry in the right direction so that we can thrive. From high heels to pole dance clothing, grip aids to pole DVDs, The Pole Dancing Shop carries the items you need to make your poling experience everything you imagined.

Talk about pole. On Facebook, Twitter, Pinterest, Instagram. If you are “out of the pole dance closet,” tell your friends about your pole experience. Some of us like to keep our dancing to ourselves, and we might be surprised to learn that if we just mentioned that we love pole dance, one or two of our friends might finally be inspired to try it as well. If you hear of pole-related events, are reading interesting articles, and are finding inspiring pole dance photos and videos, social media is a great way to share the love.

Support the arts. Some of us enjoy pole dance as a form of exercise and to let off some steam. Some of us do it for a living. If you hear of a local showcase, buy a ticket and go enjoy the show. Pole and aerial showcases are increasing exponentially in 2013. Chances are, there’s a show in your area that will amaze and inspire you.

Encourage competitions. There may be some bad press out there about some pole competitions, but it doesn’t change the fact that competitions are the driving force behind this industry. This is one of the ways we get the pros that can then tour and teach workshops to all of the hungry little pole dancers. If you hear of a good competition, support it. Even if you don’t want to compete, or can’t attend, share their information on Facebook and encourage others to submit or attend the show.

If you are studio owner, host pro workshops. Sure, sometimes money is tight and there are a lot of pros traveling around, so hosting a monthly workshop might not be in the budget. But, you would be surprised at the benefit to your students when they are able to learn from other pole instructors. Everyone learns in their own way. Even though you and your instructors are probably amazing, it never hurts to see a trick taught in a different way. Also, the pros can help promote your workshops so that your studio may be introduced to other potential new students in the area.

Make friends with other local studios. It might seem counter-productive to support the competition, but keeping things friendly with other local studios helps promote a positive atmosphere. Plus, depending on where you live, it might be nice to have someone to help throw a local pole dancing event. Besides, if the closest studio to yours is 40 miles away, they are not truly your competition, so bake some cookies and go make friends.

Pole dancing is not a fad. We are here to stay, but we need to support each other and nurture our growing industry so that we can be around for many years to come. Do you have some ideas on how we can keep the pole community thriving? We always love hearing your ideas!

Photo credit: Rita, Bel and Lori of Twirly Girls Pole Fitness. Photo by Liquidpulp Photography (2012).

I was first introduced to pole dancing almost a year ago and attended as many classes as I could. I was hooked, yet other commitments (moving countries and getting married) got in the way. Months later, I relocated to Singapore and I found myself back in the studio once again. I never thought I’d fall in love with another the sport the way I fell for BJJ . And here I am today taking two levels at a time at Acropolates Singapore, attending pole practice at least once a week and a proud owner of my very own X-Pole.

The longer I do pole dancing, the more confident and feminine I feel. Spinning around a pole and pointing my toes are starting to feel more natural to me. Using my strength, all the pushing and pulling we do in pole class are the same concepts we learn in BJJ. In fact, the longer I dance, the more similarities I see! I love how pole dancing has given me an edge in my game. Balance, flexibility, a strong core and a firm grip are definitely an asset in BJJ. In turn, the strength I get from doing techniques and sparring in BJJ helps me with pole. It allows me to lift myself with ease and become used to the pain and bruising, which is also a normal occurrence in BJJ. It has also made me more aware of how important details are and how they make a big difference in the way you perform tricks or spins. And very much like the other, repetition is the key to getting the move perfectly.

Not only has pole benefitted my BJJ and vice versa, but it has also brought out my girly side. I am able to wear cute, sexy pole outfits and giggle with girlfriends when a move proves to be too tough or downright crazy. I am glad that I’ve found a sport that not only supplements BJJ but enhances it as well. Both sports have brought out the best in me not only as an athlete, but as a woman as well.

About the Author: Jana Blanco regularly rolls with her husband and other sweaty men at Juggernaut Fight Club, Singapore. She is also currently enrolled at Acropolates Singapore, where she is doing Level 5 and 6. She hopes to take part in a pole competition someday.

Some experts believe that stretching cold muscles can lead to injuries. There is not enough oxygen when your body is at rest to provide sufficient blood to warm the muscles, which allows them to stretch safely. So, at the very least, even if you aren't more prone to injury, you are probably wasting your time by stretching cold muscles.

If you are one who likes to stretch before AND after your workout, at least do a five to ten minute warm-up before stopping to stretch. To follow that progression, start with a short cardio warm-up followed by light static stretching. Move into a more pole-specific warm-up, then finish with some dynamic stretching. Now you are ready for your pole workout.

Isometric or static stretching is when you stretch muscles that are at rest. The goal is to elongate the muscle and hold the position anywhere from 30 seconds to two minutes. While stretching may be mildly uncomfortable, you should not stretch to the point of pain.

Dynamic stretching utilizes momentum "in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. Anything beyond this range of motion becomes ballistic stretching." [Source: Wikipedia http://en.wikipedia.org/wiki/Dynamic_stretching&91;. Ballistic stretching includes a bouncing motion and forces the muscle beyond it's extended range of motion. Ballistic stretching is not for everyone. Dynamic stretching, however, can be beneficial in increasing flexibility and reducing injury if performed correctly. Examples of dynamic stretching are high knees, butt kicks and low lunges.

A study found warming up alone had no effect on range of motion. Stretching after a warm-up, however, was found to increase range of motion. Many misinterpreted the report to mean that stretching before a warm-up prevented injury (and over-stretching). The findings really showed that warming up prevented injuries and stretching had little or no effect on injuries.

Flexibility is very important for many pole tricks. Various forms of stretching are essential for achieving that flexibility. However, keep in mind that warming up before your stretch can help keep your muscles elongated and injury-free.

Photo: Tricia Peterson of Twirly Girls Pole Fitness. Photo is courtesy of Liquidpulp Photography.

Checkout these Pole Dancing DVDs for more stretching...

Bendability with Amy Guion: Stretching For Pole Dancers	Alethea Austin's Stretching For Pole Dancers

Find a girl who poles. You’ll know that she does because she has bruises all over her legs, thighs, and arms but is never too shy to show it off. She even calls it ‘Pole Kisses’ or ‘Badges of Honor’. She’s the one with the pole burns on her wrist and calloused hands from too much pole spinning. You see the weird chick getting all excited when she sees a street pole and does some awesome trick on it? That’s the pole girl. They can never resist poles or anything that can pass for a pole.

She’s the girl who walks with an extra strut when she’s wearing heels. Who moves deliberately and with confidence. She knows how to give you that look, that smile. Like she’s keeping a little secret. In the morning she wears her school uniform, her corporate or business attire. But come night time she has a pole bag with all the things she needs to transform: booty shorts, sports bra, towel, alcohol, grip aide, baby wipes, a water bottle and the most important weapon in her arsenal, her sky high pole shoes.

When on a date with a pole girl, don’t get upset when it seems she’s not interested in your story. Dude, it’s not you. She’s just busy stringing pole tricks trying to make the sickest combo she can think of and she can’t wait to go home and try if it works.

If you want to win a pole girl’s heart, learn how to give respect for what she does. Never ask her if, “she wants to play with your pole”. Believe me, if she had a penny for every time she gets that, she’d be a millionaire. Be ready to carry 15-22kg of chrome/brass/titanium gold. Start watching how-to videos on how to properly assemble, mount and disassemble a portable pole. Be ready to be her stretching partner, pole technician, bouncer, masseuse and #1 fan. Go to youtube and look up Jenyne Butterfly or Dirdy Birdy so you can convincingly tell her, “Honey, you move just like Jenyne Butterfly!” That will definitely make her day.

It’s easy to marry a pole girl. Give her a romper for her birthday, a new, shiny pole for Christmas or pay for her pole classes for a whole year on your anniversary. Hold hands with her despite how calloused her hands are. Caress them, squeeze them because those hands have been through a lot and have done really hard work on the pole.

Marry a girl who poles because you deserve it. If you want a girl whose fit, empowered and inspired, a pole girl is exactly what you need in your life. You deserve a girl who is not afraid of how sexy she is and is confident in everything that she does. If you’re the type who can only give monotony, split hours and half-baked proposals, then you’re better off alone. But if you want the world and the worlds beyond it, marry a pole girl... Or better yet, if you want more, marry a girl who poles and who is not ashamed to admit that she does.

Photo: Jamaica Jornacion, Story: Rachelle Sarzona

To avoid weekend warrior type injuries, you must understand the principle of progression (meaning the intensity and/or duration of any exercise should increase gradually). Here is the full definition of progression from About.com:

The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression.

The Principle of Progression also makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. You should not (and cannot) train hard all the time. Doing so will lead to over training and a great deal of physical and psychological damage will result.

For pole dancers, this means we should be able to do pole-ups (sometimes called v-ups) -- kind of like pull-ups on the side and back of the pole before we climb. We should be able to climb, hold a sit easily, and be able to hold an inverted crucifix from a handstand before we do chopper or invert. We should be able to invert safely and properly before we attempt advanced tricks like a Jade Split. We should have mastered advanced tricks before we try the extreme tricks like the Iguana Walk.

Don't forget to schedule some rest and relaxation time in there. Yes, we love pole and want to train five, six, seven days a week sometimes, but we need to let our bodies recover. Yoga is great for those days you aren't training in the gym or on the pole. Plus it helps with your flexibility, which can be an issue as you're building all of those pole-worthy muscles!

So be patient with yourself as you are beginning your pole journey (or are looking to advance your skills). Keep in mind that following the right path will keep you from painful injuries down the road. Tell us about your pole progression plan! Do you have some tricks to which you are building?

Photo credit: Doug Korb and Bel Jeremiah of Twirly Girls Pole Fitness and Twirly Tuff Boot Camp (Liquidpulp Photography)

One of our blog contributors also writes Confessions of a Twirly Girl. She has been trying to compile a list of competitions and showcases around the world. As of today, her list for 2012-2013 is already eight pages long.  Please check out her list HERE and let her know if you have any additions or changes.

Let's start by saying, we understand that competitions aren't for everyone. Some of us dance for fun and/or fitness. Some may enjoy performing in a showcase. Competitions are a completely different animal. Today we aren't debating whether or not competitions are healthy for the industry. But if you choose to compete, whether you are trying to build a name for yourself or you just enjoy being competitive, you want to make sure you choose the right competition for you.

Many hope that rumors about the "bad" competitions will keep people from entering. However, many are hungry to compete, so the "bad" competitions have lingered. With all of the different options popping up, how do you pick the right competition?

If you would like to compete, do a little research. Some larger competitions have been around a little longer than others, so other pole dancers or industry leaders may have some insight on whether it is a competition that you should try. If it is a "first annual" competition, perhaps do some research on the studio, company or pole dancers backing the competition to make sure they have a good reputation.

If you are new to competing, make sure you enter a competition that is correct for your style (check out our previous post about types of pole dancing). If you love wearing six inch heels, then some fitness-based pole competitions may not be for you if they don't allow shoes. Also make sure the competition has the correct level for you (some will break down levels with additional categories for disabilities or age). If you are a first-year pole student, you will most likely not be competing at Level 3. Likewise, if you own a pole studio and teach advanced students, you should not compete at Level 1. Some competitions will even have rules about how much skin can be shown.

Each competition will have it's own rules and regulations. Make sure you read the rules to help determine that you have found the right competition for you. We celebrate all pole dancers and their quest to share their artistic expression. If competitions are the way for you to do that, then we would love to hear your stories. Have any of you entered a competition? How did you choose it and what was your experience like?

Photo credit: Diana Kottke from Twirly Girls Pole Fitness, wearing her costume from Pacific Pole Championships (Los Angeles, California; May 2012) (photo by Liquidpulp Photography)

Pole Expo was organized by Fawnia Dietrich, founder of Pole Fitness Studio in Las Vegas.  As you may remember from our post, A Brief History of Pole Dance, Fawnia opened the first exotic dance school in Canada in 1994.  She is considered one of the pioneers of bringing pole to the mainstream.

On Friday and Saturday, the Expo will offer seminars and workshops from world famous pole stars, including Alethea Austin, Marlo Fisken, Jamilla Deville, Zoraya Judd, Evgeny Greshilov, Suwasit Ritthiphon, KT Coates, Estee Zakar, Alesia Vazmitsel, Veena, Amy Guion, Tammy Morris, Nadia Sharif, David C. Owen, Michula Nunez, Bad Azz, and many, many more.  Each morning will begin with a stretch with Amy Guion, and then off you go for an entire day full of poletastic goodness.  You can learn how to modify your pole experience with The Fly Gym, or booty pop with Vertical Joe's.  If workshops aren't your thing, you can attend business seminars to learn how to build your pole business or find out where the industry as a whole is going.

Friday evening, Pole Fitness Studio has sponsored Pole-A-Palooza, a pole contest, hosted by Fawnia.  The event will be held at The Bank nightclub in the Bellagio.  The winner will get $5,000.

The Pole Classic Competition and Pole Start Showcase will be held Saturday evening, at Rain Nightclub inside The Palms.  The evening will begin with the premier of Pole Life - The Documentary, which is the brainchild of pole enthusiast and film student, Suzy Q.  The Pole Classic is a pole competition featuring both male and female dancers.  The Pole Star Showcase will feature Jamilla Deville, Marlo Fisken, Estee Zakar, Nadia Sharif, Zoraya Judd, Flying Laura, Alethea Austin, Bad Azz and Evgeny Greshilov.

Pole Expo is supporting the charity, Making Strides Against Breast Cancer with the American Cancer Society.  The Expo's mission is to "[t&91;o promote pole fitness to the world and bring the best of pole fitness to you! Pole Expo is an event that exists to educate visitors, fans and artists from around the world about the history and continuing significance of pole fitness. It carries out this mission through its operation of world-class workshops, seminars, competitions, performances and expo that exhibits, interprets and celebrates this life changing dance form."

Pole events are always fun to attend but Pole Expo in Vegas is setting itself up to be an epic event!  Are you planning to attend?  Which pole stars and workshops are you most excited for

The IPSF was established in 2010 with the goal of taking pole to the World Games and the Olympics.  The organization lists their leadership as follows: Tim Trautman (US), KT Coates (UK), Megan Miller (US), Mary Ellyn Weissman (US), Ania Przeplasko (Poland), Adrian Tan (Singapore), Kate Whitley (UK), Traci Lujan (US), Gabriela Munoz (Mexico), Sabrina Waller (Australia), Mara Latasa Saloj (Argentina), and Fawnia Dietrich (US).

In addition to releasing a 15-page book of Competition Rules and Regulations, a nine-page Ethical Code of Conduct was also published for the competitors: "The Code of Ethics exist as a set of beliefs that have been written to serve as guidelines for the way in which all Members, be they competitors, officials, coaches, administrators, or others, should strive to conduct themselves as Members of the International Pole Sports Federation (IPSF) family."

The World Pole Sports Championship had three categories: Women’s Singles, Men’s Singles, and Doubles.  The top athletes were awarded gold, silver, and bronze medals.

The winners were as follows:

Women's Single Champions:

Gold: Natalia Tatarintseva  - Ukraine
Silver: Alessandra Marchetti - Italy
Bronze: Polina Volchek - Russia

Men's Single Champions:

Gold: Eugeny Greshilov  - Russia
Silver: Guillaume Saunier  - France
Bronze: Kazuya Naka  - Japan

Doubles Champions:

Gold: Ruth Mansfield and Tiffany Downes  - Australia
Silver: Sarah Scott and Bendy Kate  - United Kingdom
Bronze: Kazuya Naka and Masayo Okamoto  - Japan

The Pole Dancing Shop would like to congratulate all of the participants in this very first World Pole Sports Championship!  It sounds like this was a successful first step toward adding pole as an Olympic sport!

Are you excited about the possibility of pole being in the Olympics?  We were unable to attend but enjoyed watching Facebook updates each day.  If you were at the competition, please tell us about it!

Now, here's our take:

Some of us feel like pole fitness competitions or showcases usually leave the stilettos out.  They seem to be more tricks/contortion-based.  And pole dancing competitions should encompass the beauty of the dance, sexy or not, and may or may not include shoes (perhaps this is where the difference between pole art and pole exotic might come in).

Pole Fitness/Pole Sport:  We believe this category generally includes no heels, only a little dance, and is made up mostly of tricks.  The Pole Fit category is defined by the International Pole Championship ("IPC") as follows: "Pole Fit Champion is awarded to the competitor who demonstrates the most original, strong and creative pole tricks and combinations whilst using flawless technique and smooth transitions combined with dance/movement in an entertaining routine. Judges will be looking for pole moves and combination that display a high degree of difficulty."

Pole Dance/Pole Artistic: We feel like this form of dance may or may not include heels and will incorporate more dance, although tricks may certainly be part of a routine.  IPC defines Pole Art as follows: "Pole Art Champion is awarded to the competitor who performs a routine that is more performance based. They are expected to perform a themed routine in which they will develop a character and tell a story. The performance and routine should be more focused on movement to music, showmanship, interpretation of their song and creative choreography. The competitor is still expected to show a high level of skill and technique on the pole but the performance side of the routine is where the majority of points will be awarded."

Pole Erotic: We felt like this category was best suited for stripping.  Most likely the dancer will be wearing heels and will be able to perform tricks, as well as dance.

Pole Exotic:  We believe this dancer will most often dance in heels.  We thought it was most likely a cross between Pole Artistic and Pole Erotic, although it would not include the removal of clothing.  The dancing may be considered sexier than with Pole Dance/Art.  As stated above, perhaps the wearing of heels is what separates this category from Pole Artistic.

We also understand that you could easily swap the Erotic and Exotic names.  What would you name these categories?

Do you agree with any of our descriptions?  We would love to hear about your own categories of pole dance too!

Photo credits: Diana Kottke of Twirly Girls Pole Fitness.  Shelly Lamb of Shelly's Pole Studio.  Both photos by Liquidpulp Photography.

How do you pull 8 women together from all over the U.S., who have never met, to put a group performance together in less than 30 days? I contacted Becca Armijo (of The Pole Dancing Shop). As we are both advocates for “mature” women in the art of pole, it just felt right to collaborate on a group performance. Within a week, eight beautiful women agreed to perform. From the first time we met on Saturday, at Dress Rehearsal, you could feel the energy, excitement and yes…. stress! We had less than 24 hours to show time. What I loved about our group was how supportive everyone was in helping each other. What a blessing to be part of such an amazing group of ladies. Marilyn Rainville - International Pole Fitness for Grande Dames

Eight years ago when I took my first pole dance class I never imaged how much it would change my life. My journey through the world of pole has made me strong, inside and out. I have met many women who are supportive and inspiring. Being able to share my passion with women of like minds at Pole Convention has heightened my love of pole. The love and support from all who attended the Group Performance show was just one of the highlights for me. I have met new pole sisters, Pumas & Grande Dames. Becca Armijo - Pole Pumas and The Pole Dancing Shop

Photo: Left to Right Sondra Creed, Jennifer Van Deausen, Greta Pontarelli, Marilyn Rainville, Becca Armijo, Sonya Thompson, Nancy Mayer, Christine Hebestadt

Sondra Creed - “Our weekend together was a phenomenal union and demonstration of what women can achieve. It was over-the-top fun filled with creativity and unity with every team member bringing something powerful to the group to make our performance a wonderful success!

Jennifer Van Deausen - “All odds were against us. The convention was a blur, because all we could focus on was our moment in the spot light. One word..."solidarity." It was crazy, fantastic, amazing, stressful, exhausting, and exhilarating. I loved it.”

Greta Pontarelli - “I am grateful that I had the opportunity to work with some incredible people at Pole Convention. One of the crown jewels was performing with the incendiary Grande Dames and Pole Pumas. The empowering energy of the group ignited the crowd from the very first note and when they finished, the audience was on their feet. They are a wonderful reminder that age doesn't have to limit us, but like fine wine, we can develop character and blossom with age.

Christine Hebestadt - I loved the non-judgmental attitude and support all the women have for each other. No matter what size, shape, background or age. They aren't just pole dancers; they are strong and confident women in all aspects of their lives.

Sonya Thompson - The camaraderie was phenomenal! Even though I was very nervous, the love & support from the audience was electric and extremely encouraging. I hope we inspired ladies of all ages to get involved in pole fitness. It's never too late to become fit, sexy & strong!