Pole Dance Routine Week #3-4

After we conclude the ballerina or carousel spin, go to side of pole and do 3 hip dips

pirouette under arm back on pole

do 2 wiggle up and downs

step with inside foot to side of pole and then with outside foot

grab pole behind back with outside hand and keep inside hand high on pole

bend inside knee, lifting it to bend backwards to look behind you

come up from back bend and step 4-4-3 into back hook spin

Biggest Improver Information & Team Teacher Kudos!!!

(Mr. Lady Katherine at Las Vegas Speedway watching NASCAR :)

It was such a joy to be able to travel to LV last week and know that all of my students were in good hands with our 7 new Team Teachers! Training concludes later this month and I look forward to their participation in classes, providing me the opportunity to research and develop more exciting and effective class content for you!

Early next month we kick off our Biggest Improver Program. A 12 week comprehensive approach to losing weight and losing inches with the motivation of acheiving your goals within a larger group of supportive and like-minded individuals. We will have a weigh-in and 'habit awareness' week to start, then move into a different focus each week, such as: whole grains, protein, supplements, hydration, etc.

Looking forward to a fun, successful journey with you! Take care, Katherine

MPR pole dance olympics

I received an e-mail from a student saying that her husband was listening to Minnesota Public Radio between 5-6pm Wednesday evening 2/24. The conversation was about Pole Dance being in the Olympics in 2012.

As I understand what happened next - an unidentified individual called into the station and recommended that if interested, the place to take Pole Dance lessons in the area is - Lady Katherine!

Thank you so so so much! I don't know who you are but am deeply thankful for your taking the time and effort to make the call and awesome recommendation. If you don't have an "I LOVE Pole Dancing" t-shirt yet mysterious person, contact me and I will make sure you get one!

Pole Fitness in the Olympics for 2012

Thanks to Trish for sending us the link to this article. There has been a push for quite sometime now to get Pole Fitness into the Olympics, driven by many of the professional member groups. If you've take Pole you know it definitely requires a special set of muscles, grace, balance, flexiblity and will-power!

http://nbcsports.msnbc.com/id/27846893/

Pole Dance Routine - installment 2

Picking up where we left off -

back is on pole

hip circles to one side, one dip with inside arm on pole, head back, looking yourself in the eye

step one foot forward, lift other foot high, toes pointed as you slide down to your booty hands in a false grip

stroke your inside leg with one hand, then roll 2x away from pole onto your back

2 tick tocks, 4 crickets, roll towards pole onto tummy

1/2 speed bump onto hands and knees, 2 cat cow rolls, 4 hip circles, on 3 & 4 start to bring your

'flipper' hands towards your knees for bend and snap get up

go to pole, walk 4-4-3 then sundial spin

step inside foot near pole facing rear of room, swing outside foot around so you are facing pole

inside foot is in climb position, outside foot wraps in front, do one boost and climb up slide down

inside foot steps back in position, outside too, the hook inside leg on pole and lean back freeing both arms if you can

grab pole with inside arm, outside hand runs down your body as inside leg kick/prances and you step - inside, outside, hook inside for ballerina spin

Student Snackers Malaysian Chilled Carrot & Orange Soup

Here is our Student snack recipe for February- enjoy!! Chef Maureen does it again.

Malaysian Chilled Carrot and Orange Soup

1 small onion sliced
1 Tbsp. Canola Oil
1 lb. carrots peeled and sliced
1 stalk of lemongrass, 1/2 minced and 1/2 left whole
1 small knob of ginger, 1/2 minced and 1/2 left whole
1 quart of fresh orange juice
1 quart of fresh carrot juice
1 small Thai bird chile, seeded
1 clove of garlic smashed
1 whole star anise
1 tsp. coriander seed
1/2 tsp. black peppercorns
10 cilantro stems

In a medium saucepot over medium low heat sweat the onion with a pinch of salt. When the onion is limp add the carrots, minced lemongrass, and minced ginger. Cover and let sweat while preparing the sachet. Cut a square of cheesecloth and place the whole lemongrass, whole ginger, chile, star anise, garlic, coriander, peppercorns, and cilantro stems on top. Roll up the cheesecloth like a burrito and securely tie with kitchen twine. Add the sachet and enough water to just cover the carrots. Bring to a boil and reduce immediately to a simmer, allow it to simmer for 30 minutes. Strain off all of the liquid, reserve separately, and discard sachet. Blend until smooth the carrot mixture with just enough of the reserved liquid to get it to turn, seasoning with salt as you blend. Chill the puree thoroughly. Once chilled add enough carrot and orange juice to adjust the consistency and flavor, if it’s still too thick add back some of the cooking liquid. Adjust the seasoning with salt if necessary. Serve extremely cold with a garnish of orange segments, cilantro sprigs, and candied ginger if desired.

Pole Dance Routine 2/10

Pole Dance Routine 2/10

begin in your quadrant doing sassy moves

walk forward until you are 4 steps directly in front of pole

step out and do free style 4 counts

4 steps back

4 booty brushes

drop to haunches, peek a boo and roll knees with shoulders

crouched pirouette and booty up

walk 3 steps to front of pole facing side step out and hip circle up and down 2x

crab pose step inside and outside to face backwards, do 2 upper body circles and look over shoulder

go into first spin - sundial or fireman

step behind pole with inside foot and swing outside foot around so you are in back of pole centered facing pole

2 frisks, 4 flirts, booty shake

step inside to side of pole then outside out into 3 hip dips

pirouette back on pole