In this episode, I've invited the knowledgable Samyukta Ranganathan to share her experience in the vocal arts world. She holds a masters degree in Indian Classical Pedagogy, years of experience performing, and coaching other practitioners of In...

There are SO many ways to design a strength and flexibility program. You may have heard your bodybuilder friends talking about their "upper/lower split", and wondered if that's right for you. Or perhaps you've seen professional athletes doing a...

If you've ever mused over the talented MedusaMamiii, and noticed how her flow sequences don't seem like sequences at all, but rather pre-existing choreography straight from the soul...She's gonna reveal a ton of absolute gems in how you ...

What if I told you that the same concepts that are going to help you get over the hump of that back tweak, are the same tools you're going to use to better your backbends? I'll tell ya all about it in this episode. Mentioned in this...

OrangeTheory and other circuit training style classes have benefits and detriments. Here are the specific variables to consider when discerning if these classes are right for your pole and dance goals:-The "chronic underload issue" in pole ...

In this episode I'm taking you through a more detailed dive into the training phases of competition and performance. Do you know at what point to start tapering off crosstraining intensity? Do you know at what point to start looking for show qu...

If you've ever wondered what type of training happens in the Intensive, let me show you everything from Intake to Prep to the Integration phase. Of course, every athlete is a bit different, so I'll also be walking you through what types of conv...

In this episode, we dive into the process of balancing strength and flexibility cross-training while preparing for peak performance as a pole or dance athlete. Discover why aiming for higher loads with fewer reps can keep your tissues ...

In this episode I'll give you action items, and some important questions to ask yourself when you recognize that you're struggling with staying consistent.Mentioned in this episode:

This episode serves as a mini crash course for implementing cardio training as a pole and dance athlete. I'll be answering your questions like:"Does choreo count as cardio" Sneak peek: No it doesn't listen to find out why!"How long shou...

If you've ever uttered the phrase "I just need to get back to training how I was pre-pandemic" or if there's a certain era of training that you have in your head as your "peak self" that you wanna get back to... this ep is for you.I'll ...

In this episode, I'm going to give you a behind the scenes look at some of the juicy conversations I've been having with Intensive clients. We'll take a look at:-Understanding how hip rotation effects your hamstring positio...

I've seen (and done myself) a lot of mistakes that could have been avoided on comp day. This episode serves as a resource for your questions like:"What should I eat before performing?""What should my warm up look like""What should m...

Heads up... Advanced flexibility training is not referring to you being at a certain level of flexibility, or the ability to do a certain skill.In this episode, we'll talk advanced flexibility CONCEPTS. So whether you need 3 blocks under...

You've probably heard the cue "scaps down and back". In this episode, I'll overview what is useful from this cue and what you can throw in the garbage. The position of your scaps and shoulders depends on many factors such as what move you're pe...

Did you know that there's more than just the binary "square split" and "open split"? There's actually a whole spectrum of ways to train square and open splits, depending on your body, goals, and intentions. In this episode I'll talk you...

If you often fall out of your Pleasers, skates, or leg scales, this episode is for you. I'll be covering the idea of balance as a skill, and the approach you can take to train that skill (it's easier than you think). Our ankle strength and mobi...

Your warm up strategy is going to vary depending on the goal of the session. Learn protocol for warm ups and session structure for flexibility, strength, and skills sessions; as well as how to make the most out of your warm up time and avoid tu...

The concept of seasonality is simple, and I like to keep it that way when designing training programs for my clients. Here I'll be uncovering some concepts you can implement in your own training, and start reaping the benefits of a seasonally i...

You've heard it before "every day is glute day"...Great catchphrase but what type of glute strength training are you talking about? We KNOW that performing artists need strong glutes and stable hips, but there are actually a lot of diff...

People talk all the time about the "quest for the most balanced training program". Spoiler alert, it doesn't exist! Your program should be targeted towards your goals, and that may mean pouring less energy into certain things, and more into oth...

If you've ever wondered what it's like to be a strength & flexibility coach with two psychology degrees, welcome to my brain. In this episode, I'll reveal tips and techniques you can use to level up your training and performance, as well as...

Y'all always have so many good questions, I had to do an episode adding some more color than I'm able to over Instagram. In this particular episode, I'll be answering these 4 questions:What do you look for in a coach?

There's a ton of conflicting advice out there regarding what's the "best" way for performing artists to recover. Let me clear some things up for you as I discuss HRV tracking, massage, ice baths, stress management, and how to decide which of th...

In this episode, I'll be opening up my special "hypermobile human" toolbox, and there are tools and concepts a plenty for the taking. Including, but not limited to: considerations for staying safe while lifting, training stability and proprioce...