First off, although people often say not to worry because "muscle weighs more than fat," the truth is that muscle just takes up less space than fat.  A pound of muscle and a pound of fat weigh the same, but a pound of muscle is smaller.  Therefore, if you are working out really hard, you may be gaining muscle and losing inches around your waist, but you might not see the scale move.  Make sure you are using more than the scale to measure your success.  Are your clothes looser?  Are you able to run faster or further?  You should be taking measurements and photos to help you gauge how much more toned your body might be.  You can also have your body fat measured.  You might want to ask your doctor for help with that.

Sadly, the second option is that often when people exercise more, they eat more.  Working out (especially doing those muscle-building exercises) makes us hungry!  But if you are not watching your caloric intake, you could be eating as much as you are burning during your work out -- thereby undoing any weight loss progress.  An "average-sized" (160 pound woman) may only burn 300 calories in an hour-long workout.  It is pretty easy to eat up -- no pun intended -- those extra calories (plus some) in a day.  If that same average-sized woman is supposed to eat 1,800 calories in a day, but starts eating 2,400 calories after working out, that would actually lead to a net gain of ten pounds at the end of a year.  That means you worked out every day, only went over your calorie budget by 100 calories per day and STILL gained weight.  How frustrating.

There are so many diet options out there.  Paleo diet.  Atkins.  South Beach.  Zone.  There are also healthy lifestyle programs like Weight Watchers.  Everyone needs to find the option that works for them.  Each person and their metabolism works differently.  So what works for your best friend might not work for you.

Here are a couple of things to get you started.  Most of us wander around thinking we know how much we should eat and exercise, but many of us have no idea.  Start by figuring out your Basal Metabolic Rate (BMR).  You can use this online calculator:  [http://health.discovery.com/centers/heart/basal/basal.html]  This helps you estimate how many calories your body is burning each day.  Keep in mind that medications and health issues may be affecting your specific BMR, so this is just a tool to help you get started.  You might need to play around with your number to make it work for you.  If the BMR calculator tells you that you burn 1,800 calories per day and you are eating that but gaining weight, your body may need fewer calories.  Scooby's Workshop also offers a great calculator to help you figure out how many calories you should be eating:  [http://scoobysworkshop.com/calorie-calculator/]

So if you are unhappy with your weight loss efforts, maybe its the food and not the exercise that is standing in your way.  The most important thing you can do is find a program that works for you.  If you hate the food or you constantly feel like you are starving, you won't stick to it.  You may want to ask your doctor to help you find a program that is healthy and reasonable so you can be successful.

Philip was born in Virginia and has been dancing practically since he was born.  He started training with Jazz Master Frank Hatchett in New York City at the ripe old age of 10.  At 14, he trained at the Kirov Academy of Ballet in Washington D.C. and toured across America for three years performing as a soloist in The Nutcracker.  By 19, he had founded his own dance company.  He is certified to teach pilates and yoga is and an X-Pert certified pole instructor.  Just last year, he competed in the Masters Division of the American Pole Fitness Championships in New York.

http://www.youtube.com/embed/FVE_PnM-oAc

Now living in Boston, Massachusetts, we are lucky to have Philip stopping by on a tour of the U.S., while on his way to compete at the Aerial Pole Art Competition in Las Vegas.  Philip is known around the pole community for his edgy, naughty style (Did anyone see his Erotica performance at Polesque?!).  Philip will be Guest Instrucing at The Girl Spot.  Please check out the information below and contact us to sign up.  You don't want to miss this!

Date:   Wed Feb 1st

6:00 pm -- Pole 101  (Beginners)
This class has a fun and energetic warm up that includes dance movement essential for new pole dancers. After, there will be floor work, basic transitional movements one can when moving from one spin to the next, you will even learn your first invert on the pole. After we move to the pole for pole circuit, all the foundational exercises to build strength and progress quickly. Than all basic spins will be taught! This class will also focus on climbing techniques. Get ready to be sore.

7:30  pm -- Power and Inversions  (Intermediate)
This class has a fun and energetic warm up that includes dance movement essential for pole dancers. There is a heavy focus on butt and ab work.  After there are challenging pole circuit exercises that further strengthen your abilities on the pole, you must have foundational Pole 101 climbing skills for these exercises.The next part of class will start teaching accomplished pole 101 students how to progress to pole 102, inversions. Building from the floor up you will start learning how to be upside down.

Price :  $25.00 per class

Pole Basics students may use classes already purchased.  Students Level 1 and above may use classes already purchased, plus a $5.00 per class additional fee, or can pay for Feb 1st classes separately.

Certified Aradia Fitness Instructor

What:

2 Evenings of Heather's Specialty Instruction for you !

Jan 23rd 6:45 PM, Sexy Valentine Lap Dance    $15.00
This 60-minute class will get you ready for some Valentine fun with your sweety !   Ladies, please bring your heels, a man's button-down shirt, and a man's tie.

Jan 23rd 8:00 PM, Beginner Spins   $20.00 (can be deducted from prepaid classes)
60 minutes of pole fun, working on standard spins.

Jan 24th 6:45 PM,   Pole Spin Combos, Intermediate and above.    $20.00 (can be deducted from prepaid classes)
60 minutes of more intricate spin combinations.  Learn to put spins together that you've never thought of !

Jan 24th 8:00 PM, Pole Jam.  Come meet Dakota and play on the poles.  All levels welcome.

Let's be honest:  pole dancing hurts.  We bang our knees and ankles and get bruises.  We stretch our skin as we climb and get awesome raspberries.  Our muscles scream and shake.  If you thought you were signing up for a gentle yoga class, you joined the wrong sport.  Pole dancing requires us to use muscles that the average person may not have used before.  It requires you to strengthen your entire body -- starting with your core, moving to your upper body and ending with your lower body (which is usually the strongest muscle group and already somewhat in shape from carrying our bodies around).

Even if a class of beginners starts together, some students will generally advance faster than others.  Perhaps they already have a background in fitness or dance, which gives them the edge.  Or perhaps they are just lucky and take to pole dancing like a duck to water.  If you feel like you are in a class where other students are moving along faster than you, take note of what they might be doing differently.  Even the best pole dancer will meet some tricks or moves that don't agree with them.  But they keep trying until they succeed.  As mentioned before, some of these pole moves can be very painful.  Some of us grit our teeth and work through the pain until we nail the move.  Others stop at the first hint of feeling uncomfortable, then can't understand why they aren't improving.

Watching our neighbors can be a great motivator.  We can study their technique and skill.  Perhaps their moves are more liquid and we can try to emulate them to make our dance look smoother.  Or maybe they are strong and can flip upside down with almost no effort.  So, don't get frustrated when you see a better dancer or trickster.  Try to learn from them and you will improve your moves in the process!

10:00 am Chair -- $10.00
11:00 am Stretch -- $10.00

What:

This class works best when women are invited to dress up in their best Burlesque attire and are offered Champagne!  We all know women love to dress up!  It becomes a stress free and fun environment where women can be just who and what they want!!!  Bring it all on I say!  Benefits include :

·        Better posture awareness

·        Learn the Bump and Grind

·        Learn the art of tease

2.            Chair Challenge (Class for the Ass)    - 90 mins      2:30pm – 4:00 pm

This class has been designed around the chair to give the body a complete all over workout.  Utilising all the key postural areas of the body, it will help you find muscle you did not even know you had.

·        Caters to all levels

·        Strengthen upper body and butt

·        Feel empowered

Workshop Costs:

Each individual workshop:   $45 per person

2 x workshops:   $75 per person

Note :  Advance registration and payment required; no refunds

Most of us are not trying to keep up with the pros like Jenyne Butterfly or Natasha Wang. We are impressed with their strength and flexibility, but we are often excited to do a basic invert or even a simple twirl around the pole.

If your goal is to feel more sexy, you can practice at home without a pole! If you are self-conscious about dancing and/or doing transition moves, try turning the lights off at home, turning up the music and just letting your body move. Close your eyes and let your hands run all over yourself. Whip your hair around. Try out some moves you've seen the other girls doing. You might feel silly, but you're alone, and it doesn't matter. It probably looks hotter than you think. The more comfortable you become in the movement, the more confident you will feel about dancing in class (or for your significant other).

If you have pole goals such as doing the splits, climbing, inverting, etc., then start simple. For the splits, use the pole to steady yourself, then see how far down you can get (don't force it and injure yourself). Have a classmate take a photo so you have a starting reference. Then ask your instructor, or use the internet (YouTube is great for this), for tips on becoming more flexible. You can also start taking yoga classes. There are many tricks to help with flexibility in the legs, hips and lower back. Just make sure you are being safe when practicing alone so you don't pull any muscles (don't stretch cold muscles -- do a short warm-up first).

If you are working on climbing, ask your instructor to help you start a basic climb, then ask for help. Are you stuck after your first step up?  Some people think it takes upper body strength to climb. Really, it's your core and your knee squeeze.   Also remember, no monkey-feet! Ask your instructor for exercises or join a pilates class.

Inverting is usually the next step after you've mastered the basic upright positions. Many people have the strength to throw themselves into this move and then hang on with their arms. That can be dangerous and can cause injury to your back. Again, a strong core is vital. If you are not able to "leverage up" into a basic invert (meaning, you didn't take a running start and throw yourself backwards into it), then start from the ground. Lay on the floor with the pole in your armpit, as if you were inverted in the air). Start to slowly leverage your legs upward (kind of a reverse sit-up). Lower down just as slowly. Repeat. Again, with the love and support of your instructor, a few sit-ups or pilates courses, and some patience, you will be inverting in no time!

Whatever your goal, ask your instructor to help set a realistic timeline, create steps to reach your goal and then start working towards it. At the Girl Spot, we love helping our students reach their goals. What is your goal and how can we help you reach it?

Mister Burlesque hails from Australia and has toured in concert with singers such as Kylie Minogue and Belinda Carlisle. He was also a featured dancer in the movie, Moulin Rouge. He trains some of the top Australian pole dancers and tours the world offering his unique perspective on burlesque dancing during his workshops.

For those who haven't had the pleasure of meeting Rodney in person yet, make sure you watch the video filmed in Judy's living room last time he was here! LINK: [http://www.studioveena.com/videos/view/4cb5c51a-b8cc-46b2-86ac-1f0d0ac37250] He can rock stiletto boots better than most women. As the creator of Burlesque Beat, his workshops teach you how to be sexy and tone your body. This workshop is appropriate for any level of dancer and will last approximately 90 minutes. Rodney teaches a burlesque/chair routine. Make sure you dress the part!

Those who know Rodney's style say, "You can tell a Rodney Girl by the way she walks down the street!” Join us at The Girl Spot so you can be a Rodney Girl too!

On Sunday, Oct 16th from 11:00am - 2:00pm every 15 minutes.  Pay just $5.00 at the door to learn a classic pole move, see the studio and meet some of the people who have discovered the joy,  camaraderie and fun physical challenge of  pole fitness,  all while helping to raise funds for the fight against breast cancer.

203-373-7575 for more details