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Why YOU Want to be More of a Tight Ass – Essential Stability for Aerial Arts

By Awesomeness, Training, Uncategorized
Stayin’ tight with the Baby Janes! Photo by Kenneth Feldman, www.pfdigital.com

Dear Dangler, do you consider yourself a tight-ass? I hope so! There’s a certain amount of essential tension necessary for fabulousness in aerial and circus arts. If you’re flopping around up there like an overcooked spaghetti noodle, it’s time to tighten that sh*t up.

What is “Tightness”?

When my coaches first began barking, “Tighten up! Stay tight!”,  I clenched everything (and I do mean everything) and hoped for the best. But what I grew to understand is a) tightening EVERYTHING leads to you looking awkward and constipated on your apparatus and b) “tight” is not the same as “rigid”.
Staying tight means keeping muscles active and firm at about 50% – 80% power depending on the skill. Think engaged but responsive. For example, let your arm flop. Now, tighten your bicep REALLY HARD (make a “muscle”). Now, relax to about halfway. That’s tight.
 

Why Tension is Important

Try this: find a friend with a two year-old. Wait until the toddler is good and pissed off (if they’re two, you won’t have to wait long). Now – try to pick them up. THEY ARE SO HEAVY!!!!! 25 pounds never felt so hard to lift! Now – try to pick them up again when they are calm and amenable to being lifted. See how much lighter? Tension, people. That boneless-ness creates the experience of a noticeable increase in weight.
Without a certain amount of tension, you’re going to feel like you’re hauling around a lot of dead weight; eeeeeeeverything becomes more difficult (and your lines look le poo). While some muscles are lying around on the beach in Aruba sipping pina coladas, other muscles are trying to (literally) pick up the slack. Before they start picketing for better working conditions, you’re going to want to start redistributing the labor.
 

Viagra-vate It!

Fear not – tension is a habit! Try this:
  • Try some Pilates mat work! Pilates cultivates the exact type of resistance-free tension we’re trying to produce. It’s also great for helping you find the muscles you’re supposed to be using.
  • Reeeeeeach (“peripheral” tightness)! Think of being pulled in different directions. For example, I am hanging upside down in my fabric. My free hand is reeeeeeeeeaching towards the ground. My leg is reeeeeeeeeaching for the back wall. If an appendage is floating free, it should be reeeeeeeeeeeaching for something (try not to get jazz hands, though). 😉
  • Lock and load! Bits of your body that are bearing weight (supporting knee, stabilizing arm, etc) should be nice and engaged! Remember not to hyper-extend your joints, but this is a time for very “active” tightness.
  • Zip up your abs and brace! Abs should always be firmly engaged (“core” tightness). Bring your navel towards your spine, and lightly brace your abs as if I were going to punch you in the stomach (I won’t, but you should feel like I could). Play with varying levels of tension here – you’ll use them all! 

Now, for a supremely insane example of tighness: behold! Watch how they keep that tension, even when folding themselves in half backwards. You know, like ya do. Love and pull-ups, Laura
 
http://www.youtube.com/watch?v=Q5L4MT8LdOQ

 

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Shake Shake Shake, Shake…. Your Feet?! Nope.

By 1 commentAwesomeness, Training, Uncategorized

Isabel & Emily in foot knots they will get out of without kicking!

Many thanks to the endlessly sassy Miz Cathy Gauch from Aircat Aerial Arts (get over there the next time you’re in Boulder, CO!) for the inspiration for this post!

Apparently, there’s an aerial instructional video floating around in which students are encouraged to just “shake their feet” to come out of their foot knots. After I finished having a seizure, I thought maybe we should talk about this! Now, to be fair, I haven’t seen said video, but I DO know what I see around town: shake shake SHAKE KICK KICK KICK FLAIL! Now, unless you are being electrocuted, there is zero reason for you to be so spastic – you’ve got other (more glamorous) options, friend!

Figure 8 Foot Knots

Tied one at a time, this is the first foot knot many of us learn. Coming out cleanly is simple! Simply flex your feet, lift them up, move them back, and point your toes. Observe!

If you’re stuck and panicking, you can also use your other foot to pop the fabric off the toe (but save it for emergencies – it’s not your sassiest moment).

Aerial Dance Wrap

Wrapped together, this knot is great for getting lovely, even splits. To come out cleanly, simply lift your feet 2-5 inches (just enough to take the pressure off the heels – DON’T lift too high!), point your toes, and slide your feet forward and down.

Seriously? That’s IT. No need to flail, shake, kick, twerk, twitch, convulse, flap, shudder, oscillate, or combust. Just lift and send your feet in the appropriate direction! I know some of you have other snazzy ways of getting out of foot knots that you love. Hey – as long as it doesn’t involve recreating the can can from Moulin Rouge, go on with your bad selves! 😉  Hope you’re having a swingin’ holiday season so far, Dear Danglers!!!!! Love and pull-ups, Laura

DIY Ice Packs for the Sassiest of Aerialists!

By 2 commentsInjuries, Supplies, Uncategorized

What you’ll need!

… and, you know, anyone else who needs ice packs. SO. A dear friend had a slight shoulder dislocation this past week, and, being the Florence Nightengale that I am, I went to buy them an ice pack. Know how much they were? A reusable shoulder ice pack with a holder was – brace yourself (get it?? BRACE?! HA!) – $20. I’m sorry, are you KIDDING ME? Those of you who have ever seen me tear through CVS with my coupons and ECB’s know that I’m something of a frugal gal. So, what’s a cheapskate like me to do? Make my own durned ice pack!

I stocked up on dish detergent (on sale, of course), and set to work. You’ll need:

  •  1-2 bottles of cheap dishwashing liquid (Dawn, Palmolive, whatever’s on sale); OR, substitute a mixture of 3 parts water to 1 part rubbing alcohol
  • two one-gallon plastic freezer bags
  • an old T shirt
  • fabric glue or a sewing machine
  • (optional) scrap fabric or rhinestones to bedazzle your creation
  • (optional) elastic to allow it to stay without holding it

Almost done!

  1. Fold your bags in half, place them on your T shirt, and measure one additional inch on all sides. Mark your measurements with a sharpie, cut two (or cut 1 on the fold and eliminate step 2).
  2.  Glue or sew one long side together – this is your center seam.
  3. Bedazzle or sew/glue on your decorative fabric (be mindful not to glue rhinestones on your seam allowance!)
  4. If using elastic, pin it to the top panel, matching one of the edges with the seam allowance. Baste or glue. (if this makes zero sense, just sew or glue it on when the ice pack is finished).
  5. Fold at the center seam, and sew up one short edge and the remaining long edge.
  6. Hem the remaining raw edge if you wish.
  7. Fill one plastic bag with the desired amout of goo. Squeeze out the air and seal it shut.
  8. Double the bag.
  9. Insert into the sleeve – VOILA! Stick it in your freezer. The detergent or alcohol mixture will get cold, but not freeze solid.

ENJOY! Love and pull-ups, Laura

Finshed!

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Get a Grip! 5 Ways to Improve Hand Strength for Aerial Arts

By 6 commentsExercises, Training, Uncategorized

Hello Dear Danglers! Lets you and I do this one together. Once upon a time, I had a vise-like grip that (I’m sure) rivaled the Terminator. I could dangle happily by my fingertips over a shark tank, covered in Crisco, while sneezing! Well, perhaps I exaggerate (and no one ever offered to pay me to do that anyway), but you get my point. However, four years of motherhood have meant less time for “hanging around” in my preferred manner, and I’ve noticed a disheartening decrease in my grip strength. What’s a dangler to do? Buckle down, and GET A GRIP.

Why Grip Strength is Important

Aside from the obvious benefit of keeping you safely glued to your apparatus or partner, grip has a number of hidden benefits. The muscles of the hand, wrists, and forearm are small and somewhat delicate. By creating a strong web of muscles, we reduce the risk of all sorts of injuries – overuse, structural, and hyper-extensive. Weak grip also leads to sacrifices in alignment in other areas of the body to compensate, most notably through the shoulders, chest, and upper back – no bueno! Add to that the fatigue and frustration of frequent “Popeye” forearms, and you can see why training your digits is a priority.

5 Strategies for Grippy Goodness

1 – Consider stepping awaaaay from the spray rosin during training. Use powdered rosin as needed or preferred, but save the spray stuff for performance  . I know you love your Glamour Glue, but often it’s like using antibiotics for a cold – unnecessary. If you have a limb difference, arthritis, live in a place with seriously dry cold air, are recovering from an upper body injury, etc,  you may find it helpful for a time. That said, spray rosin practically cements you to the apparatus, and gets you used to a SUPER STICKY feeling. Honestly – you probably don’t need it. Can you ease up? Good.

2 – Set aside part of each training session to work grip. I personally like to do this early! Work close to the ground in case you need to come down quickly, and use as little rosin as you need to complete the exercises safely:

  • silks & trap – birds nest in the air – hold a silk or rope in each hand, invert to a ball position, slide your shins up the ropes as you extend your legs towards the ceiling and arch your back (newer students can wrap their wrists once or twice to give additional support)
  • silks – dangle torture – maintaining a strong, scap-wrapped shoulder, hold a strand in each hand and simply hang with extended arms
  • rope, trap, & lyra – one-handed madness – keeping shoulders in the happy zone, practice hanging by one hand (**DO NOT** allow the shoulders to disengage or rotate – keep your feet on the ground if you need help maintaining proper positioning)

3 – Train your grip at home. There are oodles of exercises you can do outside the studio – here are my favorites!

  • mini-silk over a pull-up bar, grip and hang
  • squeeze a stress ball or tennis ball (great to do on the walk to training or while you’re stretching to warm up your fingers)
  • crumple newspaper page by page with one hand
  • get yourself a DynaFlex! This is a nifty little gizmo that I like a lot. Not only does it work the muscles of the hand and forearm, but it can also help with PT of the shoulder and elbow.

4 – Warm up your fingers before training!

5 – Keep nails shortish and lose the jewelry. Long nails and rings impair grip, so you’ll just have to choose!

Happy dangling, and I’ll see you in the air!!! Love and pull-ups, Laura

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C is for Cookie: The Ultimate Aerial Diet

By 2 commentsAthlete Nutrition, Recipes, Uncategorized

Note: I am not a healthcare professional, so please consult your doctor or a registered dietitian if you’re considering changes to your diet.

I looooooove me some cookies. Also? Pie, ice cream, chocolate, and donuts. A lot. I do not like Brussels sprouts (or any kind of sprout for that matter), and lots of other Super Healthy Foods that Are Not Pie. But taste bud preferences aside, what should we be eating to ensure success in the air? Is there such a thing as the Aerialist Diet? And WHAT ABOUT ICE CREAM?! Imma break it down for you, Dear Danglers.

The Ideal Aerial Diet

Yeah. There is none. (MIND BLOWN) Successful circus artists run the gamut from keto devotees to vegan, and everything in between. Now, having said that, certain things will set you up for success more than others. To access your inner super hero, here are some tips to keep in mind the next time you’re face first in a (delicious, delicious) pint of Ben & Jerry’s.

  1. Muscles need protein to grow. There is SO MUCH debate about exactly how much protein we need, but here’s my take on it: Are your muscles growing? Congrats! You’re probably getting enough protein! And vice versa. It’s also great for satiety.
  2. One thing most aerialists agree on, across the board, is that ultra-processed foods can bring you down. If your grandmother wouldn’t recognize it as food, there’s probably a better choice to be made. That said, embrace moderation!
  3. Inflammation is the devil. It’s the bane of the aerialist’s existence! There are foods that ramp it up, and foods that bring it down. Hydrogenated oils, ultra-foods, and tons of added sugar can increase levels of inflammation in the body. Whole foods, particularly leafy greens, healthy fats, and powerhouse seeds can help bring it down. Have a look at the list at the bottom for some of my current favorites!
  4. Personally? I think a life without treats is a sad life indeed. If you are Suzi-Super-Clean-Eater, I am in awe of you – go on with your bad self! If you’re like me, and not willing to be that strict with yourself, the 80/20 rule is a helpful one: get 80% of your daily calories from nourishing whole food, 20% from the stuff in the goodie box in the high cabinet. Though some will argue with me, I’m not convinced that a little sugar, salt, and fat is gonna kill you. That said, if you’re struggling with inflammation, just know that you may have to forgo the deliciousness for a little while to give your body a chance to catch up. This is a great time to consult a dietary pro to help zero in on what to green light!
  5. Organic is lovely – go for it whenever you can!
 

Pre-Training Smoothie

 
1 apple, pear, or banana (fruit sugars give you energy to fly!)
1 cup of berries or another brightly colored fruit (adds nutrients and fiber)
1/2 of a large cucumber (adds fiber, nutrients, and reduces inflammation)
1/4 of a peeled lime (zingy!)
1 inch piece of peeled ginger (reduces inflammation)
1 large handful of leafy greens like chard, kale, or spinach (nutrients, reduces inflammation)
1 handful of green herbs like parsley, basil, or cilantro (nutrients, flavor, and can reduce water retention)
1 handful of nuts (reduce inflammation, protein gives you staying power)
1 Tbsp seeds (chia, flax, sunflower, hemp, or a mix of all 4)
1-2 cups coconut water (can substitute filtered tap water)
 
Toss all ingredients in a Vita-Mix or blender and blend on high! If you’re using a regular blender, use frozen fruit or a handful of ice cubes to help get everything mixed properly. Increase or decrease water to taste.
 

To sum it up, I love Michael Pollan’s rules from “The Omnivore’s Dilemma” – eat real food, not too much, mostly plants. Simple right? Eat food, do circus. Love and pull-ups, Laura

Laura’s Current Favorite SuperFoods

** All your fruits & veggies are amazing! Here are a few things I’m eating a lot of right now that you may or may not have tried!

Green juice (NOT the kind that’s 95% fruit!), chia seeds, hemp seeds, tahini, subbing cauliflower for rice or potatoes for a nutrient boost, rolling my own sushi (nori, brown rice, stuff with avocado & veggies), fruit sauce (1/2 a banana, 1 apple, 1 pear, 1 teaspoon of cinnamon, handful of nuts, 1 teaspoon of flax seeds, toss it in a blender on low), zucchini noodles (use a vegetable peeler to make “noodles”, steam or eat them raw with your favorite sauce). And cake. 😉

 

As always, if you like this post, share it on your blog, the F-books, Twitter, and wherever else you crazy kids are sharing things these days.

 

Defensive Much? Your Ability to Deal with Criticism Determines Success in the Air AND on the Ground!

By 3 commentsAttitude, The Biz, Training

Truth? Criticism is hard. It can hurt. Even the most constructive of comments can sometimes land wrong, and let’s not even get to the shooting-straight-from-the-hip kind! What’s a sensitive artist soul to do? Armor up, Gorgeous – criticism is a gold mine.

Why It’s So Valuable

I recently gave a student (who wishes to go pro) some rigging corrections, and if looks could kill, I would have forks stabbed into my eyeballs and at least 20 knives impaling key organs. Instead of asking questions and embracing an opportunity to learn, girlfriend shut down. What a shame! The older I get, the more I realize that the world is FULL of people with oodles of things to teach you if you shut your mouth and open your ears (which, admittedly, I could do a lot more of myself!). Got an expert giving you corrections, advice, or critiques? JUMP on that train, friend! Even if it’s not info you can use right now, or if it doesn’t align with your goals or beliefs, come at it with a receptive heart and see what you can find. Brace yourself – you may be mistaken, working inefficiently, or seeing a very narrow slice of the whole picture.

When to Listen and When to Mentally Moon Them

Listen:

  • when they’re an expert and know more than you do – ask them lots of questions!
  • when they’re your target audience – listen carefully, this is marketing gold
  • when they have a very different point of view – this can shake you up and encourage you to see more than just your backyard

Moon them:

  • if they are decidedly NOT an expert
  • when they’re far from your target audience
  • when they’re abusive or aggressive (you can still consider their input even if it’s delivered in an indelicate way, just mentally moon them while you do it)
  • they are someone you suspect of having impure motives, or not considering what is best for you

How to Thwart the Tantrum You REALLY WANT TO THROW

Truth? I really struggle with this. If I’m in a receptive mood, no problemo. BUT, if I’m having an (ahem) “sensitive” day, all criticism is like nails on a chalkboard. And you know what? I lose. When I succumb to defensiveness, and essentially stuff my fingers in my ears and scream LALALALALALALALA, I lose. When I think of some of the opportunities that have passed me by because my ego got in the way, I cringe. But – I can do better! And so can you.

  • Be a student, even if it’s just for a few minutes
  • Write it down – there’s something in the act of writing things down that makes them feel less personal
  • Speaking of, don’t take it personally – easier said than done, for sure! Especially when it FEELS very personal. State your point of view without resorting to defensiveness, and listen to see if there’s some truth in what they’re saying. Asking questions is a great way to do this!
  • If you’re getting defensive and emotional, explain that you’re not in a place to really hear them right this second, but you value what they have to say. Ask if you can continue the conversation another time, and then do it! People understand!

The more we can really listen and take good criticism, the better we get. Period. This is something I’m really committed to working on – come join me! Love and pull-ups, Laura

For more on becoming a better student, have a look at this blog post! 🙂 

Are we too thin-skinned to handle criticism? Interesting read!

As always, if you like this post, share it on your blog, the F-books, Twitter, and wherever else you crazy kids are sharing things these days.

Rigging From Trees – Magical or Moronic?

By 5 commentsRigging, Safety, Uncategorized

With summer in full swing, the hot topic of the week is:

“Is it a good idea to rig from trees?”

GREAT question! Is it safe? Why is there so much controversy? I see so-and-so doing it, so what’s the big deal? More great questions! Let’s chat!

The Allure of Trees

What aerialist hasn’t looked at a gorgeous tree branch and thought, “Man, I would love to hang on that!” Trees are beautiful, seem strong, and totally whisper to our just-a-little-bit-and-sometimes-a-whole-lot-granola side. And don’t we all have fabulous memories hurling ourselves off a tire swing or rope into a river? Or climbing until we were positively giddy with our own daring? Besides, it seems like a super cheap alternative to renting studio time. Why shouldn’t we just grab a branch and get to making the fabulous?

The Problem With Trees

It’s not that you CAN’T rig safely from trees – for sure, it can be done. The big question is, do YOU have the expertise to do it? Unless you’re a professional rigger with an arborist for a best friend, I seriously doubt it. It comes down to what all aerial rigging comes down to: accurately assessing the structural integrity of an overhead anchor, understanding the forces likely to be placed on it, and then rigging accordingly.

Accurately assessing the overhead anchor – Are you SURE you know what’s happening inside that branch? Do you know signs of disease in trees? What about how weather conditions (lots of rain, drought, etc) affect them? How to check for signs of distress in the branch you want to hang from? There are SO MANY things that factor into the health of the tree.

Understanding the forces likely to be placed on it – How familiar are you with rigging REALLY? Do you understand how much force you generate when you climb? What about drops? Were you planning on crawling out on that branch and rigging 5 or 6 feet from the trunk with a span set and carabiner? Or, better yet, were you going to go out and choke your fabric directly to the branch? If you were thinking about doing either of these things, friend (and I say this with love), you have no idea what the hell you’re doing. Get off that poor tree. I’m not trying to ruin your fun, but there are a lot of complex factors at play here.

Where This All Leaves Us (Ha Ha – Get it? LEAVES?!)

The bottom line is that it’s a horrible idea to rig to ANYTHING if you don’t know what you’re dealing with. Most of the students who come to me with questions about trees do so because they’re looking for a cheaper alternative to studio space. HEAR ME NOW. By the time you hire a rigger, arborist, and purchase proper equipment, it’s unlikely to be a cheaper alternative. Know what’s also not cheap? Hospitals. Lawsuits. Funerals. Get what I’m saying? Don’t be a dufus. Don’t be an ARROGANT dufus. A wise aerialist knows the limit of their expertise, and respect it. For the sake of our community, I hope you’ll do the same. If you’re determined to rig from a tree – do it right. Hire professionals, or use a free-standing rig!

Here’s a great article (thank you Jordann Baker & Sadie Hawkins for posting this!) on tree rigging – give it a look. It really points out the particular challenges of rigging safely from our leafy friends without hurting the tree or us. Read it read it read it now! Love and pull-ups, Laura

Rigging From Trees Article

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Exercises for Strong, Sassy Knees – Treat ‘Em Right!

By Alternative Treatments & Bodywork, Exercises, Injuries

Hello Dear Danglers! Some of you are dealing with wonky knees, and I came across a few resources you might find useful. We always think of keeping our upper bodies pain & injury-free, but knees are pretty helpful too. 😉 As always, check with your doctor or physical therapist to see if these exercises are right for you. Enjoy! Love and Pull-ups, Laura

PS – these are also great if you’re having trouble getting legs straight in any crocheted position on fabrics!

Build a Better Knee – Runners World

3 Exercises to Cure Your Knee Pain

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