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5 Ways to Bounce Your Booty Back Faster After a Break

By 13 commentsIllness, Training, Uncategorized

Happy New Year, Dear Danglers!!!! Welcome back! OK – hands up if you completely abandoned your training and drank too much cabernet over the holidays! ME TOO. Oh dear. Time to get back in the game! So how do you jump back in safely and fabulously after being away for a few weeks? A few months? A Year? Grab some cawfee and we’ll tawk. And pass me a bottle of red….

 

Why You Were Away Matters

I was 4 months post-partum. Things were still harder than I wanted them to be!
So, why were you away? Vacation? Pregnancy & birth? Injury? Slacking? The reason for your absence matters a lot, and can give you a more realistic timeline for returning to your previous level of awesomeness. For example, if you just had a baby, you are realistically looking at 8-12 weeks between birth and the time you can get back in the air (not counting the months when that SPECTACULAR baby bump made that trapeze too crowded to do anything but pose on). Injured? You can only go as quickly as your injury will allow. Even a two week vacation can mess with your game when you’re in the early days of romancing an apparatus.
I know, I hear you – you want to be back to your rock star self TODAY RIGHT NOW THIS VERY MINUTE PLEASE. I get it – it’s no fun to feel like you worked your tushie off just to see that hard work go out the window with a gallon of eggnog, a two week Real Housewives marathon, and zero movement. So, as I heave myself back into the air, I invite you to do the same, and keep this on your radar.
 

5 Ways to Get Back in the Game Faster

 
1 – Don’t hurt yourself by going balls to the wall day one! Take your temperature (not literally, unless you really want to), see where you are, and never gage success by the first day back. Push yourself too hard in your frustration, and you could wind up with an injury that will prolong your hiatus! This especially applies to returning to aerial work after having a baby. Hello? You just made a person and catapulted them into the world! Cut yourself some slack!
2 – Trust the training & be where you are (I spent a half an hour trying to insert a little gong sound here. I failed, so GONGGGGGGGG!). You are where you are where you are, and no amount of beating yourself up is going to change that. Take it from me – you’ll be back in the game WAY sooner than you think! Breathe and train.
3 – Avoid mental games. Right about this time, your Inner Meanie is going to rear it’s ugly head, and try to convince you that it’s-all-pointless-the-hard-work-is-all-gone-you-suck-and-you’ll-never-have-that-hip-key-again. This is not true. You had it once, you will have it again. Shut up, Meanie.
4 – Do your best work. Cut yourself some slack? Yes. Let yourself off the hook and make excuses? NO. Work as hard and as diligently as you safely can – you’ll feel good knowing that even if you’re not back to where you were, you did your absolute best and that matters more. It really does. Remember: this is temporary!
5 – Visualize & remember. By session 3, you’ll likely have a good idea of where you actually are and what needs your attention. Review your notes on these moves and see if you’re slipped back into poor technique which may be holding you back. Try to remember in your mind and body what that move felt like, and see if you can come any closer to recapturing that sensation.
 
At the end of the day, it really does boil down to two things: 1) patience 2) realistic expectations. Take a deep breath, and accept where you are. Tough love: you don’t have a choice. Focus on the step just in front of you, and really celebrate every move forward – you’ll be back to your badass self in no time at all! Love and pull-ups, Laura

 
 

 

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Play That Funky Music! Choosing & Using Tunes for Your Act

By 8 commentsMusic, Performance, Uncategorized

Happy Holidays, Dear Danglers!!!!! Many of you had questions about music – legal issues surrounding use, how to choose it, whether you should have it composed, etc. So, while we’re up to our eyeballs in the sounds of the season, I thought I would serenade you with a few musical musings!

Legal Fun – CAN You Use That Song?

No, probably not. Unless you have contacted the artist and received permission, or paid for the use of a song, you cannot legally use that tune. There’s a popular myth out and about that you can use up to 30 seconds of a song without having to pay royalties or fees, but it ain’t true I’m sad to say. But never fear – you’ve got options!

  • This option is the most common, but zero percent legal. Live dangerously, use the music anyway, and hope you don’t get caught. Truth? Most artists out there are using someone else’s music and not paying to do so. If you’re busted, you will likely receive a “cease and desist” letter before the artist takes further measures (but you never know…). In addition to the legal issues, there’s one big thing you need to consider: other performers will HAPPILY steal *your* music for their act. Good songs are tough to find, so don’t be surprised when you arrive at your next gig to find that three of you will have to change your music because four of you showed up wanting to perform to the “Matrix” soundtrack!
  • Contact the artist and request permission. This tends to work better with lesser-known bands. If you really love the song, it’s worth a shot!
  • Pay to use a popular song. Click here to delve into this very involved topic.
  • Pay to use royalty-free music from a site like www.freeplaymusic.com or www.royaltyfreemusic.com . Have a look – the songs don’t suck! Read the fine print though – many songs are fine for using in your family’s vacation video, but not cleared for commercial use.
  • Have your music composed. This is by far my favorite option! Once your act is REALLY finished, you can have a perfect piece of music created just for you – no one can swipe it, it’s completely unique, and it suits your act perfectly. WIN!

Choosing Tunes: Music Must-Know

Whatever you decide to go with, here are some things to keep in mind:

  • Levels are crucial. Music that stays in one place for five minutes is booooooooooooooooooring for circus acts. Look for changes in tempo, percussion, orchestral levels, etc. – you want LOTS of variation!
  • Lyrics are tricky! Unless your piece is actually about the words, it gets super weird. An audience will automatically assume your piece is about whatever lyrics are playing, so don’t trot out that song about motorcyles, waxing, and a pickle unless you mean it! (note from Laura: please, PLEASE – make a piece about motorcycles, waxing, and pickles and send it to me. Please.)
  • Keep your audience in mind. Cirque-style corporates require one thing, your roommate’s bohemian naked art fest requires something completely different.

Whatever you choose, keep in mind that music is one of the most important elements of your performance – don’t choose it lightly! Love and pull-ups, Laura

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5 Good Reasons You’re Not Getting That Trick

By 3 commentsAwesomeness, Training, Uncategorized
 Today, Dear Danglers, I got a trick I have been working hard on for over half a year. I call them “Wet Towels”, and they aren’t considered a particularly difficult move on wheel. They terrified me in the beginning, then just started really pissing me off. I might get them once or twice, celebrate and think I had them, and then they would disappear for the next 6 weeks, when I’d get another one, celebrate, think I had it, you get the picture. This cycle made for some very, very tense wheel training, usually resulting in me sobbing in a heap on the floor (Chris’s FAVORITE part of class). But a few weeks ago, something clicked, and suddenly, I was getting most of my towels over! And today, I got 4 out of 4 – a new record.
 

Why This Is A Big Deal

… because I secretly thought I would never get them. Now, I talk a good game to my students. They hear, “If you train it, it will come!” ad nauseum; and I believe that, I do! Just not when it came to me and my towels. So today, I stand before you as living proof that IF YOU TRAIN IT, IT WILL COME! I know some of you are struggling with certain moves (inverts come immediately to mind), so I wanted to have a quick look at what may be keeping you from the aerial awesomeness you crave in a particular trick.

 
  1. You just learned it. There are some things you’re just not going to get right out of the gate! This is the time to have a good laugh, go through it a few times, and repeat to yourself: “If circus were easy, they would call it football!” 😉
  2. You’re not strong enough. Some moves take a level of strength and body awareness that you may not have cultivated yet. Can you break it down into smaller bits to practice? Ask your coach! A good teacher can break ANY move down into little bitty bits if that’s what works for you. Trust me – with consistent training, you will get strong enough to do whatever your little heart desires!
  3. It’s hard and takes a lot of practice. Some moves are just plain difficult. Really – that’s it. Instead of trying to get the whole shebang, see if you can focus on a part of the whole, like keeping your leg straight, or not swearing when it bends.
  4. You’re letting yourself off the hook too easily. Sometimes, you don’t really want to do a trick, so you make sure you can’t. Or you may not be holding yourself to a high enough standard. It’s OK to let yourself off the hook sometimes, just make sure it doesn’t become an everyday thing.
  5. You’re scared. It’s OK to be scared! A healthy respect for what we do is what keeps us from falling on our heads! Again: break it down. Modify. When you feel brave enough to do the whole thing, feel the fear and do it anyway. Make sure you’re comfy enough not to spaz!
 

Celebrate Good Times, Come On!!!!

When you finally get that move that has been plaguing you for days, weeks, months, or years, CELEBRATE! Do a little dance, squeal, jump up and down, put your wheel instructor in a head lock (my preferred expression of celebration), but please PLEASE don’t sweep it under the rug! When you brush off a major victory you downplay all your hard work, so give yourself a pat on the back already! And remember, IF YOU TRAIN IT, IT WILL COME! Love and pull-ups, Laura
 
 

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You’re Too Fat for Circus Training (and Other BS You May Believe)

By 20 commentsAttitude, Awesomeness, Training, Uncategorized
Me in my dancing days!
Me in my dancing days!

Many years ago, in ye Days of Olde, I made like a ballerina. I danced quite a bit from elementary school through college, and a little when I moved to NYC (nothing terribly amazing). Man – there is nothing like staring at yourself in a leotard and tights in a full length mirror for four hours a day to make you painfully hyper-aware of your body! See, I’ve always been just a little too much in every way – a little too loud, a little too opinionated, a little too big for pointe shoes. Then, I found circus. And suddenly, I was just right.

What’s the difference? Why did I feel like I had struck body image gold? Because suddenly, the emphasis was off my body shape, and onto the amazing things I could make it do. Instead of looking at fellow artists and wondering how I could get that thin, I wondered how I could get that strong, or flexible, or engaging. I cried with joy (and pure amazement) when I did my first full pull-up, and it felt like Christmas morning every time I found a new muscle. It felt so good to celebrate my body instead of fight it!
 

Body Beautiful: Learning to Appreciate Your Miracle

One of the things I love most about circus is the sheer variety of bodies and the astonishing things they can do. Long and willowy, compact and powerful, generously sensual, tight and angular, and everything in between. Not to get all woo-woo-touchy-feely with you here, but there really is only one you – one body just like yours. Try this (actually do it  you’ll be glad you did).
 
  • where are you strong?
  • where are you flexible?
  • where do you need to build strength?
  • what is uniquely beautiful about your body?
  • what do you love about the way you move?
That – right there – is the blueprint for your training! Train to your strengths, work on your weak spots (we’ve all got ’em), focus on cultivating your own beautiful style. If you’re a larger-bodied human, very tight in the muscles, working around a dodgy fill-in-the-blank, etc, the work has to be modified. But so what? It doesn’t mean you don’t start. It means you modify the work to suit YOUR body, not the other way around.
 
Circus has room for every body, every age, every creative soul who just doesn’t feel like being bound by gravity today. Don’t get me wrong – I still love to dance. And I understand the emphasis on body shape. I do. I’m just opting out, and I invite you to do the same. Are you more lush than lithe? More angular than agile? More chutzpa than hero? There is room for you in this wonderful community. Circus doesn’t demand that you start with a certain shape or ability, or that you be able to do 20 pull-ups on day one while sitting on your own head. It DOES demand that you put in the time, do the work (without whining), and understand that amazing things take time to train up to. Here’s to the journey!  Love and pull-ups, Laura
 

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Private Dancer: How to Get the Most Out of One-on-One Lessons

By 19 commentsAttitude, Training, Uncategorized
Hello Dear Danglers! I trust you all survived the delicious, delicious pie and your family politics (FUNZIES!). Today, we’re chatting about how to get more bang for your buck during a private lesson. You work hard for the money, so make it count! With a little planning, you can turn that solo session into magic time.
 

When Should You Shell Out the Cash for a Private Lesson?

Well, whenever you want! (Hey – THANKS Captain Obvious!)
Sorry – let me narrow that down. Some great times to consider a private:
 
  • no group classes fit into your weird work schedule
  • you’re putting together a piece for an upcoming show
  • you’re really struggling with a few particular moves
  • you need to get your ass whooped (always happy to oblige!)
  • you’re creating a professional piece
  • you want to define your personal style (especially important in silks – the world does not need another cookie-cutter aerial act)
  • you just want me all to yourself – understandable! 😉

Plan Ahead – Fabulousness Takes Thought!

Even for your earliest training, come in with some direction (“I would like to learn the basic building blocks of trapeze” or “I would like to focus on moves that highlight my ability to sit on my own head” for example). Start with a list. Here’s how I structure my wheel privates:
 
  • Warm-up  – this is where I trot out moves I’m really comfortable with so my coach can nitpick
  • Medium skilz – a couple of medium-hard moves I’m working on. Not perfect, not sucky.
  • Ass Whoopers – tricks that need a lot of spotting or that I’m really struggling with. DON’T put these at the very beginning when you’re not warm enough, or at the very end when you’re too tired. About a third of the way through your lesson is the best time to bust ’em out!
  • Back to Medium Skilz – a couple of things I’m doing reasonably well or that I love to do (to make me feel better after the ass-tastic disaster that was Butt Whoopers)
  • New and Fabulous – one or two new things/variations on other moves, or a bit of choreography
  • Last call – conditioning, last fun move, or a pep talk when I wind up in a puddle on the floor wailing “I’ll neeeeeeeeeeever get it, I suuuuuuuuuuuuuck! Why do I dooooooooooooo this??!!!” This is my coach’s favorite part of class (favorite like a fork in the eye is a favorite).

I’ve certainly done my share of sessions with no planning, but I find I spend an alarming amount of time wracking my brain for what I need to work on, and staring off into space going, “uuuuuuuuuuuuuuuummmmmm…..” – NOT FUN. Be fun – come with a plan! It’s an awesome feeling to leave a private knowing you worked hard, stayed focused, and kicked some serious tushie. Love and pull-ups, Laura

And now, some footage of me in my beautiful wheel, Johannes. I still suck, but I’m sucking way less, and THAT’S the important thing. 😉

 

 

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What NOT to Wear to Aerial Class (Please)

By 4 commentsBloopers, Training, Uncategorized
The blue velour track suit. T pushed me down the stairs.

Dear Danglers,

Madame Witwer is currently unable to write a post, as I have suspended her temporarily because she thought she would wear her blue velour track suit to aerial class today. In her place, you are getting my thoughts instead. In light of Miss Witwer’s athleta-fashion stroke, I would like to discuss some thoughts on the garments we wear to train in.

T’s Guide to Dressing for Success in Your Aerial Class

RULE #1: Be happy with what you’re wearing!

Now, I am NOT one who thinks aerial class should be treated like ballet, with a bunch of clones flashing their perfect pink tights, black leo, and pristine buns. Bring yourself to the mix, and find ways to get yourself amped up for training! If you don’t like what you’re wearing to train in, you are probably not going to like the training you get done either. If you are someone who hates black, you definitely are not required to wear the classic Lululemon black groove pant (I have 2 longs, and 4 crops). I happen to love black, but I sometimes I get really excited when my training outfit has a theme or genre. You might see me (actually, you can’t miss me)  in neons – purple dropped-crotch sweats, neon green mini-cumberbund, hilariously loud top that pairs midnight blue with neon yellow. For me, it puts me in a good mood, and I know that i’m ready to conquer the world…(sorry Laura, you can have your world back, I just want to conquer this release move). Enter your training session in a good mood, and there’s a better chance you’ll leave in a good mood.

RULE #2: Check for shiny butt disease…it’s ok to buy the next size up. It’s spandex, not your wedding dress.

Here’s where my degree in costume design and fiber arts education gets a little in the way of me sounding normal. Let’s talk about spandex…We’ll get to the garments in a second, but I mean the fiber…the thing that all your training clothes contains.

Spandex (or elastane) is a synthetic polymer fiber which is found in most any clothing you wear to do physical activities in. It’s most popular characteristic is it’s elasticity, to enable wide ranges of movement from the athlete. It has two less awesome properties, it’s not the most comfortable fiber, and it is pretty hard to dye. That is why you will never see a fabric used in a garment that is 100% spandex – it would be like making a suit jacket out of saran wrap. So, it is often blended with nylon or cotton for activewear, the majority of the fabric being made out of the non-spandex fiber. This keeps the garment stretchy while still feeling comfortable to the wearer. However, when the fabric is dyed, only the main fiber gets the color, because spandex is so difficult to alter. So you are left with a fabric that still has a slightly shiny white-ish fiber running through it. It’s not that visible, until the fabric is stretched out very tightly. Now how does this apply to you? Well…

Let’s say you got yourself a pair of cotton/lycra leggings. They are a nice black or charcoal color, you’re thinking it’s dark, it will look slimming, right?…but then you happen to slip it on, and it’s not the right size, so it has to work overtime to stretch over your badonk…that makes all those spandex fibers show, and you end up having a pretty, shiny, reflective rear end…on a pair of matte, dark leggings.

 RULE #3: Check your transparency…and keep your sacred space private.

The last thing I need to mention, is about the Unmentionables… as a teacher of the aerial circus arts, I spend a lot of my time up close and personal with your sacred area. It just happens to be where a lot of the body mechanics of aerial circus is centered. To add to the situation, I also see a LOT of people come in with their black opaque tights on, that look totally opaque, until they’re in a straddle, and I can see…well, I can see your full back panties, your thong, your g-string, your…OH MY GOD! Why aren’t you wearing underwear!

Listen, even if I was into that sort of thing, it’s not the time or the place, If you’re wearing tights that can be sheer (do some squats, and check it out, is the color of the tights magically fading away in your thigh/crotch region?), maybe it’s time for a fun pair of booty shorts. I am still in shock from the amount of lady-bits I just saw, so I’m going to end this post posthaste.

That’s all from me for now…Laura just finished baking me cookies, so I think I’m gonna let her off the hook…just this once.

 

TtheAmazing, Photo: Matthew Ragan

A note from Laura: Enjoy those cookies, T! I have one quick thing to add. I really love what T mentioned about flashing your lady bits – this happens way more than you think it does!!!! Seriously – I could have a minor in gynecology at this point. Booty shorts over tights or leggings are a great call, and can make your assets look smokin’ hot – BONUS!

ALSO – keep in mind that we instructors occasionally have to place our hands on your body to spot you or correct your form. This can get a little awkward if you’re not dressed appropriately for class (and I mean any class, German wheel to trapeze). Coming to sessions clad in only booty shorts & a sports bra may feel awesome for you, but can make things a little weird for your teacher when we have to wrap our arms around your sweaty body. I’m not suggesting that you come to class in a bee-keeper’s suit, but if you know we’re going to be spotting you hands-on, have mercy! We just don’t want to know you that way. 😉

PS – T, give me back my blue velour track suit!

Find out more about T, his teaching, his performance, and his awesomeness here!

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You Weren’t Using Those Joints, Were You? 5 Essential Tips for Injury-Free Shoulders

By 23 commentsAlternative Treatments & Bodywork, Injuries, Uncategorized

When I first fell in love with aerial silks about 18 years ago (be kind, don’t do the math), I tackled it the way I approach just about everything in my life: HEAD ON. I’m not known for moderation, and I set up a training schedule that would make Cirque du Soleil’s rehearsal schedule look like the Dolly Dinkle School of Circus. And then, I got schooled. Big time.

The Trials of Tendinitis

It started with a little burning in my arm around the deltoid muscle. I put heat on it (fatal mistake #1), got a massage (fatal mistake #2), and kept right on with my INSANE training schedule (the nail in the coffin). Within two weeks, I couldn’t even lift my arm. I was diagnosed with severe tendinitis and bursitis, and told by a doctor that I would never climb again (that’s a story for another time). Thankfully, a friend brought me to the physical therapists who treat the Soleil artists in Montreal, and they helped me get back in the air. It took about three years before I was working totally pain-free, and my shoulder was damaged irreparably (I’ll need a new one someday). So how can you avoid making the same mistakes I did? Here are some thoughts, though this is just the tip of the iceberg.
  1. Maintain proper shoulder positioning while training. Shoulders should be engaged, but not pulled all the way down (think about your scapula wrapping around towards your sides, and your shoulders in a half shrug). For an AMAZING, in-depth look at this, read Dr. Jen Crane’s article here.
  2. Train consistently. On-again-off-again training is really hard on the body. If you’ll be away from your beloved apparatus for a time (VACATION! WOOOOOOOOOOOOOO!!!!), make sure you train exercises (PULL-UPS!) appropriate to your circus discipline.
  3.  BUT, don’t over-train like I did. As hungry as you are in the beginning for training, ramp it up slowly. Flinging yourself full steam into a intense training regimen is a sure-fire way to wind up awesomely injured. Start with one or two classes a week, supported by Pilates, weight training, stretching, and whatever else your little heart desires, just ramp up GRADUALLY – you can open up a can-o-whoop-ass on yourself as you get stronger.
  4.  Pay attention to sensation. Feeling a burning, grinding, clicking, or other pain in your shoulder (or any other) joint? STOP. Get thee to a physical therapist, and take a break. When you’re ready to come back, make some time with your coach to have your form evaluated (** a bit of candor here – not all aerial teachers are well-versed in proper shoulder alignment. Can they speak knowledgeably about the structure of the joint, etc? Something to keep in mind.)
  5. Treat inflammation aggressively. I don’t think it’s ever a bad idea to ice your shoulders (or other iffy areas for you) after class or a workout whether you have pain or not – break out those frozen peas! Heat + inflammation = more inflammation, so consider stepping awaaaaaaaaaaaaaaaaay from the heating pad until you know what you’re dealing with. NSAIDs (ibuprofin, etc.), cortizone shots, and physical therapy are common items in the Western artillery to treat inflammation. I’ve had phenomenal results with acupuncture, and lots of folks swear by their chiropractors. Dealing with inflammation? Do what your doctor advises, and don’t be afraid to get a few opinions (and dip a toe outside the traditional western medical approach).

Chocolate and Flowers?

Keeping shoulders happy is quite the endeavor – I’m still learning a lot! It’s a funny joint: lots of mobility = lots of instability. Have you had shoulder issues? What worked for you? What didn’t? Share share share! Love and pull-ups, Laura

UPDATE: Many thanks to Heather from Asheville Aerial Arts for the awesome comment about the “Thrower’s 10” – resources below!

Thrower’s 10 Shoulder Exercises PDF:  http://www.safethrow.com/ExerciseThrowing/Thrower’s%2010.pdf

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.

Fix Those Questionable Lines – Ballet Beginnings For Better Aerial Extension

By Exercises, Training, Uncategorized

OK, true confession? I saw video of myself rehearsing last week and nearly wept. Time for an Aerial Extension Intervention, stat!

 Frequent Offenders

When we talk about “lines”, we’re referring to the extended alignment of the body. Some aerialists have glorious lines, while some of us have to chant, dance, and make ritual sacrifices to get our legs over our heads. Whichever camp you’re in, the rules are generally the same (unless you are deliberately distorting the line for choreography’s sake):

  • Straight or lengthened legs
  • Deliberate toes (pointed, flexed, etc.)
  • Long, lengthened arms and torso
  • Lifted chest (when in doubt, boobies out!)

This is a small list, but it should get us pointed (ha – get it?) in the right direction.

(Not So) Fast Fixes

Alas, the road to lovely lines is a bumpy one (somebody stop me!). Strong extension can take a while to cultivate, but the journey of a thousand miles begins with a single step! They are non-negotiable in professional aerial work, and worth every minute you spend with your trusty theraband. As you’re watching your videos, pay special attention to loose legs, floppy feet, questionable shoulders, etc. Spotting some bits that need work? Try this:

  • Bent knees – straighten your leg (duh). But often, what feels straight is still bent, so think about lifting your kneecap with your quadricep (front of the thigh) muscles, or “pretending you don’t have knees” as one delightful dangler recently suggested.
  • Sickled feet – think about winging your pointed foot outward. I’ve always found it helpful to think about “energy out the feet” or “out the leg”.
  • Chicken wing arms – ya’ll, chicken wings are for Friday night happy hour, not aerial work. Extend extend extend, or tuck your elbow into your side when a bent arm is called for.
  • Rounded back – when in doubt, BOOBIES OUT! Tilting your charms slightly towards the ceiling (or floor, depending on your orientation) will keep the back longer instead of rounded.

The video below shows some excellent exercises for improving your aerial lines. A strap or theraband works well for the leg stretch exercise if you can’t get your ankle comfortably into your hands, and you can probably skip the tendus if you want. We’ll look at more specific fixes for each Extension Violation in the future, but this will give you a great start. Your lines could ALWAYS be better whether you’re a beginner or a pro, so get going! Love and pull-ups, Laura

 

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