Author: Tiny

Burlesque Master Class with Rodnay James (aka Mr Burlesque) – Chester

MR BURLESQUE IS BAAAAAAACK!!!

Saturday 27th April – 12-3:30pm

(ish, allow 1/2 an hour extra for Diva time) 


@ Candy & Chrome Pole Dance Studio, The Crowne Plaza, Chester.

The only place in the North West to host a Burlesque masterclass, Candy & Chrome will once again be lifting it’s skirts to let Rodney James back in!
How can this class make you feel utterly fabulous? You can view the video’s of last year’s event here and see for yourself!  This masterclass is for anyone, you don’t have to be a student at Candy & Chrome, you don’t have to be a pole dancer – if this is your thing, or if you just want to DO IT then join us, we welcome anyone to this event. Continue reading “Burlesque Master Class with Rodnay James (aka Mr Burlesque) – Chester”

Candy & Chrome Pole Dancing in the Chester Chronicle 7/2/13

Invitation to get into pole position for free!

Candy & Chrome is once again opening the doors and inviting fitness driven women of Chester to ‘try before you buy’ with a free pole dancing taster session.

The second session of the year, at the Crowne Plaza Hotel in Chester city centre, [quote float=”left”] Lessons in Pole Dance with Amy Butterworth.[/quote]is aimed at total beginners and run by experienced professionals at the city’s longest established pole dance school.

Candy & Chrome’s Amy Butterworth of Flintshire said:

“Pole dancing is an fun, exciting and modern way for woman of all ages to keep fit and can burn anything between 300 and 500 calories per hour.

“For the free taster session, you do not need to be fit, strong, or otherwise super human to give it a go. Continue reading “Candy & Chrome Pole Dancing in the Chester Chronicle 7/2/13”

Candy & Chrome Pole Dancing in the Chester Chronicle 10/01/13

Fit for anything!

Candy & Chrome will be opening the doors and inviting the fitness driven women of Chester to ‘try before you buy’ with a free pole dancing taster session.

The session, held at the Crowne Plaza Hotel in Chester city centre, [quote float=”left”] Fit for anything: Amy Butterworth is holding pole dancing taster sessions at the Crowne Plaza in Chester.[/quote]is aimed at total beginners and run by experienced professionals at the city’s longest established pole dance school.

Candy & Chrome’s Amy Butterworth of Flintshire said:

“Pole dancing is an fun, exciting and modern way for woman of all ages to keep fit and can burn anything between 300 and 500 calories per hour.

“For the free taster session, you do not need to be fit, strong, or otherwise super human to give it a go. Continue reading “Candy & Chrome Pole Dancing in the Chester Chronicle 10/01/13”

Basic at home strength training exercises

Trim, Tone, & Build Strength at Home …

Doing this won’t turn you into Arnold Schwartzenegger any time soon, but doing SOMETHING is always better than doing NOTHING when it comes to exercise. Lots of people ask me how they can loose weight or strength train for pole in between their lessons at home. My answer will always be – get a pole and practise! But when this isn’t practical or possible, then obviously a good few hours in the gym is helpful, but most people don’t like that answer either!

Below are some very BASIC exercises you can do at home, without paying for gym membership, requires no special equipment or storage solutions, and you simply use your own bodyweight as resistance to lift. Like I said, it won’t make you Arnold, but if you were doing this daily – you would see a fair difference in a short amount of time!

Click on any of the images to enlarge the picture…

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Press Ups

1) BASIC – Raise twice, lower twice for 2 sets of 8 reps.

Description: Kneel on all fours – knees together, back straight, hands shoulder width apart, head up. Bring your chest down half way, then down full, then up half way, then up fully, locking your arms straight when up fully, and gently bending them when in motion.
Posture: Knees together, back straight, head up, hands shoulder width apart, elbows bent, tummy sucked in, up for 2, down for 2.

2) INCREASED DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps.

Description: Stay in the above position, only cross one foot over the other and lift both feet up slightly. Repeat process of raise twice, lower twice for 8 reps. Hold posture.

3) MAXIMUM DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps.

Description: Keep upper body in above position, only extend BOTH legs straight behind you and curl your toes so your weight is resting on the ball of your feet. Repeat process of raise twice, lower twice, for 8 reps. Hold posture.

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Adductors

4) BASIC – Raise twice, lower twice, for 2 sets of 8 reps per leg.

Description: Lie on your side, propping your head up with your right arm. Extend your right leg straight, flexing your foot. Cross your left leg over your right knee, resting the left foot flat on the floor. Raise the right leg up twice, then down twice. Repeat for two sets of 8, then swap sides and repeat again for two sets of 8 reps.
Posture: Lie on your side, rest head on hand, back straight, hips forward, tummy sucked in, extended right leg, flexed foot, bent left knee, foot flat on floor.

5) INCREASED DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps per leg.

Description: Stay in the above position, only instead of crossing the left leg over the top of the right leg, place it BEHIND the right leg in the same was as before. Hold posture.

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Sit Ups

6) BASIC – Raise twice, lower twice, for 2 sets of 8 reps.

Description: Lie on the flat of your back, with your knees bent at a 90 degree angle and feet flat on the floor. Place your hands on your thighs. Keeping your head up and your tummy sucked in, lift your torso up half way, then up fully, then lower half way, then lower fully. Repeat for two sets of eight reps.
Posture: Lie flat on back, knees bent, back straight, tummy sucked in, head up, feet flat.

7) INCREASED DIFFICULTY 1 – Raise twice, lower twice for 2 sets of 8 reps.

Description: Stay in previous position, only this time cross your hands over your chest. Hold posture.

 

8) INCREASED DIFFICULTY 2 – Raise twice, lower twice for 2 sets of 8 reps.

Description: From the previous position, place your hands behind your head, but not HOLDING your head. Hold posture.

 

9) MAXIMUM DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps.

Description: From the previous position, raise both hands above your head, arms stretched fully. Hold posture.

 

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Back Extensions

10) BASIC – Raise twice, lower twice for 2 sets of 8 reps.

Description: Lie flat on your stomach with hands shoulder width apart and elbows slightly bent. Lift torso up gently half way, then up fully – using your lower back NOT your arms, then down twice.
Posture: Lie flat on tummy, head up, shoulders back, back straight, tummy sucked in, hands shoulder width apart, hands flat, elbows bent, lift using the lower back, NOT the hands.

11) INCREASED DIFFICULTY 1 – Raise twice, lower twice for 2 sets of 8 reps.

Description: From the previous position, lift the torso with your arms placed by your sides. Hold posture. Repeat for 2 sets of 8 reps.

 

12) INCREASED DIFFICULTY 2 – Raise twice, lower twice for 2 sets of 8 reps.

Description: From the previous position, lift your torso with your hands placed behind your head. Hold Posture. Repeat for 2 sets of 8 reps.

 

13) MAXIMUM DIFFUCULTY – Raise twice, lower twice, for 2 sets of 8 reps.

Description: From the previous position, raise your torso with your hands outstretched above and beyond your head. Hold posture. Repeat for 2 sets of 8 reps.

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Abductors

14) BASIC – Raise twice, lower twice for 2 sets of 8 reps, per leg.

Description: Lie on your side, propping your head up with your hand. Bend BOTH knees forwards, then gently lift the outer leg half way, then fully, then lower half way, then lower fully. Repeat for 2 sets of 8 reps on each leg.
Posture: Lie on side, rest head on hand, back straight, hips forward, tummy sucked in, bend BOTH knees, lift outer leg.

15)  INCREASED DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps per leg.

Description: From the previous position, extend the lower leg and flex the foot before lifting the outer leg. Hold posture. Repeat for 2 set of 8 reps on each leg.

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 Obliques

16) BASIC – Raise twice, lower twice for 2 sets of 8 reps per side.

Description: Lie flat on your back with your knees bent at a 90 degree angle. Place BOTH hands on your RIGHT thigh. Keeping your tummy sucked in and head up, raise the torso up half way, twisting slightly to the right, then again fully twisting to the right a bit more, then down half way, then down fully. Repeat for 2 sets of 8 reps, then swap your hands to the left leg and repeat.
Posture: Lie flat on back, bend BOTH knees, back straight, head up, tummy in, hips forward, feet flat, BOTH hands on the leg, twist to one side.

17) INCREASED DIFFICULTY 1 – Raise twice, lower twice for 2 sets of 8 reps per side.

Description: From the previous position, place your left hand down by your side and cross your right arm over your torso onto your left side as you lift. Hold posture. Repeat for 2 sets of 8 reps per side.

 

18) INCREASED DIFFICULTY 2 – Raise twice, lower twice, for 2 sets of 8 reps per side.

Description: From the above position, place both hands behind your head, still twisting to one side as you lift. Hold posture. Repeat for 2 sets of 8 reps on each side.

 

19) MAXIMUM DIFFICULTY – Raise twice, lower twice for 2 sets of 8 reps per side.

Description: From the previous position, lift your right knee and twist your left elbow to touch the right knee as you lift. Hold posture. Repeat for 2 sets of 8 reps per side.

 

Tips for Slips

Why am I sliding off the pole?

You think it’s the pole that’s not ‘grippy’ enough all of a sudden?  Think again.  There’s a whole bunch of reasons this could be happening as it happens….

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The Pole

A little known fact is that the lovely and very thorough folk at X-Pole coat all their NEW X-Poles in a factory slathering of magical goo – to protect your precious pole whilst in processing and transit.

So if you shiny new pole at home feels slippery and different to the poles in class – worry not!

It’s simply a matter of wearing it off so – GERRUP YER POLE!

The usual culprit however is: Mingin pole syndrome. Continue reading “Tips for Slips”

First Trimester

Intro to ‘My Pregnancy & Pole Dance Diary’

Firstly I would like to point out that I am not a Doctor, or of the medical profession. This is not a medical journal and in this diary I am in no way recommending that other women (whether they do or do not pole) continue their activities in the way that I have.

I simply want to share my pregnancy experiences in an honest blog/diary as reference for other possible pregnant women – who pole dance. Continue reading “First Trimester”

Second Trimester

Weeks 13-16 – The weeks ‘Peanut’ became REAL

So after quite a miserable start to being newly pregnant, this trimester was the bit I was looking forward to the most….it’s known as ‘The Honeymoon Period’ because you are still you, not too visibly heavy yet, you can still do all the things you normally would without the sickness or aching, and you get to see your baby for the first time with your 12 week scan, or ‘The Dating Scan’.
I was told to drink loads of fluids ready for the scan – this pushes the baby higher up so they can get a good shot. I was expecting to see a chicken nugget shaped object with not much character or detail……. MAN was I pleased with this ……. Continue reading “Second Trimester”

Third Trimester

Weeks 28-31 – Prepare for Battle!

These weeks felt like a constant battle plan, prepare, prepare, prepare! Now that I knew I had been a bit ambitious to think that I would be able to teach for another 10 weeks (yeah right!), I decided to chop it down to just the 6 weeks. That in mind, I finally had a maternity leave date – or as near as, so I spent most of my life in these weeks applying for various benefits and chasing the applications through. Also, I had to make sure all the current students had a plan for their lesson structure too – make sure I helped them perfect what they were currently working on, and give them a load more stuff to work on whilst I would be away. I spent a lot of time sat on my arse, writing articles for the site for my girls to use whilst I was off. They turned out really nice, you can see them HERE. Continue reading “Third Trimester”

Choosing a Pole School


If you are wondering about joining pole dance classes and are faced with different options from different schools, CHOOSE YOUR POLE SCHOOL CAREFULLY.

As with most things, prices vary – but this is not to say one school is better than another, what is MORE important are things like value for your money, and how comfortable you feel. Here are a few hints to help you dodge the cowboys, and find a class that will suit you. Continue reading “Choosing a Pole School”

Splits Training Exercises – Felix Cane Style!

These stretches were advised specifically upon the request of Candy & Chrome by Felix Cane, world Champion Pole Dancer.

Candy & Chrome believe that stretching before and after pole dancing is essential, especially if you are hoping to achieve the splits.  That’s why we asked World Champion pole dancer, and winner of Miss Pole Dance Australia 2006 & 2008 how she got her amazing flexibility and what specific splits training exercises we can do to improve.

Basic rules of the stretches

Start by holding each stretch for 30 seconds at a time, then repeat two more times.  Complete the stretches three times a day, it’s a good idea to do this whilst watching T.V or whilst on the phone etc… so you are distracted from the pull.

Once mastered, increase your holding time to 1 minute each time, then a minute and a half etc.

Ideally, it’s a good idea to stretch the WHOLE body too, as the more flexible you become as a whole, the better your leg flexibility will be too.

 Stretches

1.   Sit on the floor with your legs stretched in front of you. Close your legs together. Flex your feet and lean as far forward as you can comfortably.  It is not necessary to push until it hurts, just until your muscles feel tight, and never bounce.  Hold for 30 seconds, then release.  Repeat 2 more times.

2.   Position yourself into a forward ‘lunge’, only with the top of your back foot along the floor.  Lower yourself down until you feel a pulling in your hip muscle. Twist your upper body inwards towards the bent knee just a smidge to strengthen the stretch.  Hold for 30 seconds, then release.  Progress to Stretch 3.

3.   From your above lunge position, push yourself backwards so that your ‘back leg’ is now bent underneath you and you are sitting on it.  Your ‘bent knee’ should straighten in the process.  Really straighten that front leg now and flex your foot.  Hold for 30 seconds, then release.  Go back to strectch 2 and repeat stretch 2 and 3 another two times on the right leg, then repeat the whole process on the left leg.

4.   Lie on your side with your legs straight, bodyweight resting on your bent arm.  Raise the upper leg as high as you can comfortable, and hold it with your outside arm (not the one you are resting your weight on!).  Hold for 30 seconds, then release.  Repeat another 2 times.  Repeat the process again on the other side.

5.   Lie flat on your back, legs straight.  Raise one leg as high as you can and hold it back with both hands, keeping it as straight as possible, flexing your foot.  Hold for 30 seconds, then release.  Repeat another two more times.  Repeat the process on the other leg.

6.   Sit on the floor with your legs in front of you as wide as you can.  Gently lean forwards until you feel it pull.  Hold for 30 seconds, then release.  Repeat another two more times.  You can utilise this stretch to incorporate arm stretches at the same time if you like.

We will be offering demonstrations of these stretches at all Candy & Chrome  Chester, as part of your pole dancing lessons.