Thursday 17 November 2011

Components of Pole Fitness from Pole Passion

Components of pole fitness from Pole Passion

Alesia Vazmitsel ~ World Pole Sport & Fitness Champion 2011

Think F.I.T. - So why has Pole fitness become so popular as the new form of exercise in gyms world wide? It's easy, the techniques incorporate all the elements and components of fitness - identified by Kay Penney, founder of Pole Passion, in 2001 when she first embarked on pole exercise and begun to write her extensive instructor training programme . With her comprehensive fitness experience and knowledge she begun her quest to make it available to all, safely and effectively.

So how does Pole Fitness work?? To make physical improvements in your body, you need to work your body and muscles harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your pole fitness level.
Frequency: How often you exercise on the pole . For beginners, consider starting with 2-3, 45 minutes to 1 hr sessions per week.

Intensity: How hard you exercise. For example, the pace you walk or spin around the pole, the amount of weight you lift (you can always add leg weights or wrist weights to increase this increasing your heart rate too.

Time: How long you perform an activity. "Time" can also refer to the number of sets or repetitions you perform in your sequences and training and the length of your performance and routine Start off with 1 minute routines then progess in 30 seconds at a time until you reach competition and world class standard of 6 minutes.
Exercise Component 1: Aerobic Exercise in general

Aerobic exercise increases the health and function of your heart, lungs, and circulatory system. For maximum effectiveness, aerobic exercise needs to be rhythmic, continuous and involve the large muscle groups (primarily located in the lower part of your body.) Pole fitness incorporates this component such as walking, jogging, cycling, aerobic dance, and stair climbing, all being excellent examples of activities that use large muscle groups. Activities combining upper and lower body movements such as Pole fitness and cross-country skiing, rowing, and swimming can lead to even higher levels of aerobic capacity.

Exercise Component 2: Strength Training in general

Strength training is the process of exercising with progressively heavier resistance to build or retain muscle. Unless you perform regular strength exercise, you will lose up to one-half pound of muscle every year of life after age 25. Muscle is a very active tissue with high energy requirements, even when you are asleep, your muscles are responsible for over 25% of your calorie use. An increase in muscle tissue causes a corresponding increase in the number of calories your body will burn, even at rest. So by building the pole dancing muscles will help increase your metabolism.

Exercise Component 3: Flexibility in general

Flexibility is a critical element of an exercise program but it is often overlooked. Stretching is important for a number of reasons; increases physical performance, decreases risk of injury, increases blood supply and nutrients to the joints, increases neuromuscular coordination, reduces soreness, improves balance, decreases risk of low back pain, and reduces stress in muscles and gives you more variety on the pole and during floor work.

Strength Training basics

We’d like to fill in the gap by giving you the foundation of any safe and effective strength
training routine. You’ll learn the names of the major muscle groups and the exercises that target them, the difference between sets and reps, the elements of proper form, and the basics of frequency and progression.

The Major Muscle Groups during Pole Exercise

When selecting exercises for your strength routine, it’s important to choose at least one exercise for each major muscle group. This prevents muscle imbalances that can lead to injury. Let’s take a look at the major muscle groups and a few of the exercises that target them:

• Gluteals – This group of muscles (often referred to as ‘glutes’) includes the gluteus maximus, which is the big muscle covering your bottom. Common exercises are the squat and the leg press machine. The glutes also come into play during lunges, tall box step ups, and plyometric jumps. POLE – Body swerve, high leg hook.

• Quadriceps – This group of muscles makes up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine. POLE – pole glide, double and single leg descend, pole back, back hook spin

• Hamstrings – These muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine POLE – double and single leg decend, donkey kick

• Hip abductors and adductors – These are the muscles of the inner and outer thigh. The abductors are on the outside and move the leg away from the body. The adductors are on the inside and pull the leg across the centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines. POLE - Back hook spin knees apart

• Calf – The calf muscles are on the back or the lower leg. They include the gastrocnemius and the soleus. The gastrocnemius is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius. Standing calf raises give the gastrocnemius a good workout, while seated or bent knee calf raises place special emphasis on the soleus. These small muscles can handle a relatively large amount of weight. POLE – standing on tip toes, pogo pole jumps

• Low back – The erector spinae muscles extend the back and aid in good posture. Exercises include the back extension machine and prone back extension exercises. These muscles also come into play during the squat and dead lift. POLE - good posture, pole desend and assend

• Abdominals – These muscles include the rectus abdominus, a large flat muscle running the length of the abdomen, and the external obliques, which run down the sides and front of the abdomen. Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist work the external obliques. POLE – high leg kick, spinning scissors

• Pectoralis major – Large fan shaped muscle that covers the front of the upper chest. Exercises include push-ups, pull-ups, regular and incline bench press, and the pec deck machine. POLE floor work, floor to standing

• Rhomboids – Muscles in the middle of the upper back between the shoulder blades. They’re worked during chin-ups, dumbbell bent rows, and other moves that bring the shoulder blades together. POLE – centre body on pole

• Trapezius – Upper portion of the back, sometimes referred to as ‘traps.’ The upper trapezius is the muscle running from the back of the neck to the shoulder. Exercises include upright rows, and shoulder shrugs with resistance. POLE – pole climb

• Latisimus dorsi – Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include pull-ups, chin-ups, one arm bent rows, dips on parallel bars, and the lat pull-down machine. POLE – Pole climb

• Deltoids – The cap of the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear). Different movements target the different heads. The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises (done while seated and bent at the waist, or lying face down on a flat bench) target the posterior deltoid. POLE - spins

• Biceps – The front of the upper arm. The best moves are biceps curls. They can be done with a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps. POLE – back bend pose, pole climb

• Triceps – The back of the upper arm. Exercises include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and overhead (French) presses. The triceps also come into play during the bench press and military press. POLE – Caterpillar Flag Flatline Scorpio

For world class training and more information about Pole fitness courses for students and instructors visit our website

Leaders in Pole Fitness training - Empowerment Confidence Fitness & FUN!

Burlesque Instructor training ~ Burlesque Passion November 2011

November 2011 REP’s Accredited Burlesque instructor training for Fitness & Performance
a small selection of videos from the training course ~ Enjoy darlings xx

Gabriela Von Schmitte -

Travelling all the way from Germany to successfully complete her Burlesque for fitness and dance performance.
Seen here is Martina’s own choreography from the hundreds of moves she has learnt from the two and a half days, already a Pole dance Instructor she is keen now to combine her new moves on and around the pole (as her prop) .

Lady Iza Vamp -

This is Lara’s first performance and first time at choreographing her routine from just two days of learning the burlesque techniques. Lara also made her own bustle and is now keen to do her performance for a live audience
This incredible lady who has no formal dance or fitness training or background in just two and a half days created her own routine shown here from the knowledge and experience of Ana Dupre (AKA) Kay Penney Burlesque Passion Instructor training - REP's Accredited burlesque for fitness, Lara is keen to go on and hold burlesque fitness classes to help enhance and promote confidence and build self esteem in women, taking it into the mind spirit and body industry

Georgette Devine -
Claire who has a formal dance back ground teaching Dance who is already qualified in ANATD AADA Ballet Tap and modern dance and British Cheerleading Association Level 3, still found the course challenging and yet very rewarding learning the techniques and sexy art of the Burlesque Dance and for fitness and is keen to be introducing these techniques to her dance students soon
Impromptu small interview video, from three of the November group training to become instructors in Burlesque for fitness and performance

Visit the website for booking and more information – this is the next fitness dance craze to hit the gyms

Monday 14 November 2011

Danceathon 2011 MacMillan Cancer charity dance event

Pole Passion yet again thrilled to support the cancer charity event with dance presentations in Pole, Burlesque and can can dance supporting the charity with £8000

Crawley's got Talent 2012 - Pole Dancer gets through to the finals

Crawley’s Got Talent
Saturday 11th February 2012
Hawth Theatre Crawley West Sussex

Kay Penney owner of Pole Passion is delighted to see her once student, now advanced Pole fitness instructor, Paula Bines, of Pole Passion, who has become a Pole dance & fitness expert and Instructor who has been poling for fitness and confidence for over 3 years. Paula has worked hard from a beginner student and now upto advanced instructor status, winning the hearts and soles of the panel of judges on Friday 4th November. she has won a prestigious place in the finals demonstrating her unique strength and skill.

Paula will be delighted to be alongside singers and dancers, beat boxers and body popping, as they will all be show casing their talents.

Auditions for Crawleys Got Talent took place over many days. Organisers saw almost 180 acts, over 9 days in 8 neighbourhoods across the town. The judges, including Tilgate’s Elliott Growney; a final year music student at Chichester University, Arts Development Officer Jo Joseph and representatives from Crawley Lions, Crawley Young Persons Council and Vision in Youth Collective have now whittled the performers down to just 20 fabulous acts.

Paula found pole fitness an excellent way three years ago, to help overcome her lack of body confidence, having been bullied as a school child she has had major challenges to overcome her body confidence issues and to be able to perform at the Hawth will be an amazing achievement in Paula's life. She and Kay now begin hard training to help with her stage presence and to continue to develop Paula's confidence.
Please show your support for Paula and email her on - for more information about Pole Fitness In Crawley at Nuffield Health, where Paula teaches

The finalists are:
• Melissa Ste Marie:Female vocalist from Bewbush
• Aaron Murphy-Harrison: Male vocalist from Broadfield
• Stephen Bloy: Male vocalist from Broadfield
• Adison: Street dancer from Gossops Green
• Del Grubb: Male vocalist from Broadfield
• Euphoric Dance Company: dance team based in Southgate
• Fever: Choir from all over Crawley
• Heather Illidge: FCmale vocalist from Broadfield
• Katrina Ireland: Female vocalist from Northgate
• Krystal Gob: Beatboxer from Tilgate
• Lucia Portugal: Girl vocalist from Tilgate
• Sean Corrie: Interpretive dance from Bewbush
• Never Ending Story: Female vocalist from Northgate
• Old Friends: Acoustic guitars and vocal harmonies from Northgate
• Owen Baker: Maori art of poi from Furnace Green
Paula Red Bines : Pole Passion fitness routine from Tilgate
• Robin Porter: Classical Pianist from Maidenbower
• Shreeya Patel: Bollywood dance from Langley Green
• Toby Hawkins: Male vocalist from Pound Hill

The main sponsors being Crawley Happy times who will be filming the event
CYPC (Crawley’s Young Persons Council)
Crawley Borough Council –

To book tickets for the Grand Final at The Hawth call The Hawth Box Office on 01293 553636 or visit

Paula 'Red' Bines seen here at the award ceremony with Krystal Gob

Friday 4 November 2011

Pole Dancing in the mountains! R-pole the most portable free standing pole in the world

Kat 'PoleKitty' Humphrey climbed Ben Nevis, the highest mountain in the UK with the new Portable Fitness Pole by RPole ( in her backpack!

Kat is an adrenaline junky and also a lecturer at Nottingham University!!

She is the first known person to pole dance on a mountain (certainly Ben Nevis)! She did it to raise money for three cancer charities
– Breast Cancer Care,
- Jo’s Cervical Cancer Trust,
- and Ovarian Cancer Action.

Last year Kat completed the Tough Guy Challenge, known as the world’s toughest assault course, involving ice lake swims, mud slides, barbed-wire crawls, under-water tunnels, electric fences and fields of fire!
In November 2011 Kat is cycling 400km across Kenya in 5 days and pole dancing in the Kenyan desert again using the portable RPole!

Kat is trying to raise £2,800 for the three cancer charities she supports
Please contact us at Pole Passion if you would like to support Kat in her quest to support cancer charities

Kat recently is involved in pole sport innovation linked with the REP's accredited instructor training delivered by international training providers Pole Passion

Pole Passion's Christmas tickets now on sale December 3rd Smugglers in Brighton

Pole & Burlesque Christmas Party in Brighton is definitely for those who love to dress up: Enjoy an evening of performances and dancing

Pole Passion Presents the Polers Christmas Party 2011

This party includes:
• Pole & Burlesque themed party in our Private Studio in Brighton
• Themed decorated studio
• Learn to ‘Bump & Grind' on the dance floor!
• Dressing up essential
• Photo Opportunities all night so don’t forget your camera

What To Wear: Burlesque clothing the glam the glits... go for glamour ladies & Gents!

Time: 7pm onwards - 2am

Date: 3rd December Saturday

Venue: Smugglers Bar Loft , 10 Ship Street, Brighton BN1 1AD

Cost: £31.50 pp ticket discounts available for pole and burlesque dancers

Jess Norris ~ Miss Pole Dance UK professional champion will be show casing too amongst other artist and a jazz singer DJ music all evening

call 0871 318 3838 for more information and group booking discounts

Jenyne Butterfly supports World Pole sport & Fitness 2011

Jenyne Butterfly Judges and support World Pole Dance 2011 World Pole Sport & Fitness

Jenyne seen here with Loic Lebret - Franch National Champion and finalist in the men's division 2011 Budapest World Pole Sport & Fitness championships and on the judging bench at World Pole Sport & Fitness 2011 Budapest

Jenyne, also known as Butterfly, has been a professional pole dancer for 10 years.
She first began pole dancing, which then led her to other circus aerial apparatus and it was
then she truly discovered her love for flying.
The focus of her life became performance art and she moved to Las Vegas. Jenyne acquired positions performing in the shows Le Reve (produced by Cirque du Soleil director Dragone) and for world famous DJ’s such as Paul Oakenfold, Tiesto, and David Guetta.

She teaches and performs on trapeze, hoop, fabric, rope, hammock, straps, bungee, and she created the first female aerial pole act. Jenyne won the inaugural US Pole Dance Federation Champion in 2008 and then placed 2nd in the World in 2009 at World Pole Sport & fitness championships

She is actively involved in instructional workshops, performances, hosting
special events, and judging competitions.

Jenyne recently visited places such as Australia, Russia, Canada, England, Scotland, Italy, South Africa, Sweden, Switzerland, and the Caribbean. Jenyne is an innovative mentor in pole safety and fitness programs, as well as federations supporting the growth of pole dance. She is honored to be recognized for her passionate and dedicated leadership in this amazing industry.

Her warm and friendly approach to all is her speciality and why she is an intergral part of World Pole Dance and its organisation.

information from Pole Passion UK