Have we got treats for you!    

Fitness Aftermath: Soothing Sore Muscles You know you've challenged your muscles when the soreness sets in 12-24 hours after the workout.  This happens when you are new to fitness, changing up your routine or intensity, or preparing for a pole dance performance.  Unfortunately, the soreness can also make it easier for you to talk yourself out of another workout.  Reducing discomfort, especially before it sets in, is key for quicker recovery.

Hydration  Remember when you feel thirsty, you are already dehydrated.  With the cooler weather, we become lackadaisical about this, though we are still losing water as we workout.  Drink water before, during, and after your exercising.  This will help reduce fatigue, dizziness, remove toxins from your body, and keep your organs functioning properly.  Eating water-dense fruits and vegetables will also hydrate you.

Protein  Your muscle fibers breakdown during exercise and need to repair.  Eating protein within 30 minutes after the workout will give your body what it needs to repair and build new tissue.  Without it, you will experience more fatigue.  Here are  31 protein snacks-to-go so you don't miss the window of time during your drive home from the studio. 

Prevent lactic acid build-up Lactic acid build-up is the burning sensation you experience during an exercise.  It's the body's defense mechanism to reduce injury and fatigue by slowing down the muscles.  Reduce your intensity to give muscles time to recover, which is what we do in our HIIT (high intensity interval training) boot camp and FIT classes.

Vitamins and fish oil  Eating whole foods versus processed will reduce your need for supplements. Vitamin C is needed for collagen production--connective tissue repair.  Vitamin D aids in the absorption of calcium and reduces inflammation. Vitamin E increases blood circulation to remove CPK (creatin phosphokinase)--a protein produced during exercise--from the body and prevents free cell radical damage.  Vitamin A boosts the immune system and organ function. While B vitamins handles the breakdown of proteins and carbs for use, repairs and build cells, reduces stresses on the body, and a deficiency can cause muscle soreness and cramps.  Omega-3 and 6 fatty acids from fish oil, reduce inflammation and are essential for cardiovascular health by lowering triglycerides.   

Stretching and massage Stretching keeps your muscles flexible and less likely to tighten up, making simple tasks unbearable once DOMS (delayed onset muscle soreness) sets in.  It also prevents injuries by keeping ligaments and tendons pliable.  It's always important to static stretch (no bouncing) after a workout, when you're warm, to increase your ROM (range of motion).  Massage separates the muscle fibers so you don't get knots.  This can be done by a professional or you can give yourself a massage with the aid of a foam roller, a studio favorite.  

Epsom salt baths and arnica gel  Epsom salt is made of magnesium sulfate, which is absorbed into the skin during a bath, easing sore muscles.  It's also softening for the skin if the water is warm, not hot, and you soak no longer than 15 minutes.  Any longer and essential oils are leached from the skin.  Arnica gel can relieve bruises and pole burns you may get from over-practice if applied immediately.

Limit alcohol  Not popular, we know--we like cocktails too--however, alcohol dehydrates the body and remember the bit about muscle repair with protein, above?  Your favorite libation will ruin the process and leave you worse off.  Save drinking for your non-exercise days when you are better rested.  Applying this and the rest, will have you feeling better and more confident to tackle the next workout or performance practice!  

Try Our New Treat: PoleTRICKS DRILLS!

Bachelorette etiquette is sometimes forgotten when it comes to planning the party.  Often people choose what they would like to do or what they think the bride should like and not take her wishes into account at all.  Some brides are stood up because the bridesmaids didn't want to have a pole dancing party.  This is hurtful and rude, after all, these are the people they considered their closest friends.  Brides, if you want to have a pole dancing party, here's our advice to help convince your friends they want one too.

We are NOT teaching stripping and know this is one of the first things people think when they hear "pole dancing." We've gotten several glowing comments and appreciation from newcomers who've found it empowering, fun and suitable for many types of personalities--it's really an activity to be tried before it's judged. Reassure everyone that they won't be wearing revealing attire (Unless they choose to...Creating a theme for attire can be fun even if it is just wearing the bridal colors or guests wear black when the bride wears white).  Comfortable workout clothes are perfect, like stretch/yoga pants or shorts and t-shirt or tank.  (For added fun, we have feather boas you can use).  We start you off barefoot and you can choose to add high heels after you've learned a few moves.  You and your friends will learn how to move sexily around the pole, some spins, and transition moves.  Remind them, yes, trying something new is scary but, also rewarding.  It's a great icebreaker for attendees who don't know each other and it will make the party unforgettable in every positive way.  We don't cut any corners and our beautiful space is sure to impress.  Since we have an open floor plan guests are free to take a break to the lounge/kitchen area and still watch the dance lesson so no one is left out.  If your apprehensive bridesmaids are local, suggest they take one of our PoleFIT Essential classes.  It should help put them at ease.  And if anyone will not or cannot participate in your pole dance party, respect their choice and focus on those who want to attend.  They may end up warming up to the idea or they might miss out on a memorable experience, either way your party is about YOU and we'll make sure you have the time of your life!    

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PoleFIT Revolution

248.246.2222 

polefit360@gmail.com