If you can only do waterfalls at the wall, but freak out the second you don't have that spot, this is the episdode for you. I'll walk you through some common technique mistakes that often keep people scared of performing the full waterfall such...

Have you ever wondered if something besides your exercise selection and training intensity is holding you back? Let's take a detailed look at some of the body proportion puzzles that effect your training in terms of strength, flexibility, and p...

Let's get on the same page with some vocabulary that often gets misused in the crosstraining for performing arts world. Understanding these terms on a simple yet profound level can help you hone in on exactly where you need help in your trainin...

If you missed the CoreCraft workshop this morning, or just want a quick refresher-this is the episode for you. I'll give you a quick and dirty download of core anatomy, function, and performance. As well as some juicy tidbits brough...

In this episode I'll walk you through the three different ways you can engage your core, and cue you through some better ways to feel like you're actually in touch with the tissues that control your torso. You if "engaging your core...

Myself and 16 artistic athletes just wrapped up the 2025 round of The Intensive, and I want to share three potent lessons from this cycle. I often find myself having these conversations with athletes in The Intensive, and this round was no exce...

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...