Category Archives: Awesomeness

Giddy-yap! Getting Back on the Horse after a Circus Injury or Scare

By LewitwerAugust 28, 20144 commentsAwesomeness, Training, Uncategorized

A while back, Angela (my aerial partner) and I were running the release-catches in our duo act during the tech for a gig. The live-feed camera guy was trying out his equipment, and presumably wanted to test some angles for close shots. He thought it would be a great idea to shoot from underneath us. The other performers were running to grab him and tell him that it was, in fact, a terrible idea, but it was too late – his motion broke our concentration at just the right (wrong?) time, and we missed our catch. Down down down I came, and landed feet first on the stage.

As far as falls go, it wasn’t that far; as far as landings go, it was pretty good (I like to think that I even struck a graceful pose at the bottom). I came out of it with a nice sprain on one ankle, and a nasty little hitchhiker: a slap-you-upside-the-head strong mental block. Once my ankle had healed, and we were running our act again, I can still remember the progression. I would be fine right up until the two moves before the fateful catch/release. Then, the blood would start pounding in my ears, adrenaline would shoot through my body, I would start to sweat, and then… nothing. I couldn’t proceed. It was as if my body just flat out refused to go there ever again. Never mind the fact that I KNEW my body’s reaction was way overblown. This fear just wouldn’t listen to reason.

If you haven’t experienced any injury or scare, great! If you think you never could or will, you’re wrong. I actually heard someone say the other day that your body won’t allow your grip to fail, that some primal self-preservation instinct takes over. Please know that that is completely stupid and 100% wrong. Your grip can indeed fail. Your concentration can falter. You can fall down. In fact, everyone who trains long enough will have a scary moment (the kind that makes you pee just a little). What comes after depends a great deal on what happened, whether you were injured, your personal fear threshold, etc. You may even find yourself where I did (and where I still often find myself when I’m training scary things on wheel). Here are a couple of things that have started things moving again (geez, sounds like a laxative commercial….)

Say “thank you” to your fear. Not to get all woo-woo on you, but acknowledging that the fear is there to try to keep you safe can take it from a place of shame or frustration (“Stupid fear! WHY can’t I not be scared??!!!”) and give it a bit of status (“Ah! My self-preservation instinct is kicking in!”). In the interest of being completely honest, I really struggle with forgiving my fear, especially when it is standing between me and training success. So, onto step 2….
Step back into the driver’s seat. Fear, I’m sorry, but you’re going to have to ride shotgun. Moving into a pro-active place allows you to feel some control again, and believe me – fear and feeling helpless go hand in hand. Any step you can take towards owning your training will diminish the sensation of fear.
Go back to the beginning. Take the scary move all the way back to the beginning. There is no point that can be considered too early – whatever works for you. Try to find the earliest possible place that doesn’t produce debilitating fear. Now stay there until you’re ready to add the next teeny tiny step.
Break the pattern. A fear response can become habitual, cued by a physical progression. Fear not letting up? Change the way you get into something if possible. When we changed the transition into the move, my fear habit didn’t get it’s usual cues and was lessened considerably.
De-sensitize with time and repetition. Once you’ve started revisiting those micro-movements, stay with each one until something in you “leans into it” – really wants to go forward. Don’t give yourself a weird, arbitrary time table – don’t rush. Fear is not rational, and you can’t think it away (I’ve tried). The fear part of your brain and the rational part of your brain don’t really talk. Let time and repetition soothe the scared part, and use the rational bits of your brain to cheer you on.
Trust your coach (maybe). Truth? I have a HORRIBLE time doing this. It is so foreign to me to trust someone else with my safety – even someone who, time and time again, has saved my butt from Certain Doom. Trust is built slowly (and destroyed quickly, but that’s another post). If you believe, after careful thought and observation, that a teacher is worthy of your trust, go for it. The more you can trust them, the more they can help you – the more you can give up and give over. Feel the fear, and do it anyway.
Ask yourself – what’s the worst that can happen? Sometimes, the answer is “horrible things. Don’t fuck it up.” Sometimes, the answer is “nothing truly terrible”!
Leave it. You heard me. If you’re being tortured by a particular move, ask yourself: is it worth it? Can I just not do that move? Is it essential to progress to other things I want to do? If you can’t leave it, see steps 1-7. If it’s making you miserable and you can set it aside, even for just a little while, I hereby give you permission if you’re having trouble giving it to yourself. There are SO MANY things to do on any given apparatus – it’s OK to ease up if that’s what you need.

Eventually, Angela and I put a few modifications into the move that allowed me to feel safe again, and off we went into the sunset. But, I deal with fear all the time. All the time. Healthy brains have a vested interest in keeping your body safe. You can’t ignore or deny the fear, so acknowledge and work with it. Wishing you all SAFE training with only the fear you need to keep you gorgeous and intact (but not enough to make you pee)! Love and pull-ups, Laura

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.

Micro-Movements – An OCD Aerialist’s Training Dream

By LewitwerJuly 3, 20143 commentsAwesomeness, Training, Uncategorized

I’ve encountered so many different types of learners among my students. It’s profoundly exciting for me when they take charge of their training, and ask clearly for what they need (if they know what they need, that is). Today, we’re going to talk about the beauty of the micro-movement, and its ability to put the “BAM!” in your training.

Micro-movement – a very small additive training goal (straight arm, hips up, point left foot, etc).

Story Time

It’s no secret that there are MANY aspects of learning wheel that I’ve wrestled with. So much of the struggle has been determining how I learn. With silks, I saw it, I did it. I’m strong (thanks, genetics!), and had a dance background, so fabrics came easily to me. Wheel? Oh no. Not at all.

One day during a lesson, as Chris was giving me notes, I may or may not have gently lost my sh*t. I felt so completely overwhelmed and hopeless – it was too much. I started to cry (Chris loves it when that happens….), and blubbered/snotted/hiccuped out, “I need ONE thing. Please – I can’t do ALL the things!” And then, it clicked. We knew we had just found the thing that would reliably move my training forward.

Small Victories, Courtesy of Micro-Movements!

How It Works

Pick a move that has you making deposits in the swear jar.
Identify where it starts to go all to hell.
Figure out the next tiny step. There is no step that is TOO tiny. It may mean going back to a basic skill that needs work (bent arm hang, for example), or identifying an area where you need more strength.
Do the move again, trying to add in your micro-movement. Don’t try to go beyond your micro-movement, that wasn’t the goal!
Do it again. Again. And AGAIN. Is it starting to feel easy? Perfect! Rinse, repeat. Time for another step!
If you cannot complete the micro-movement in five or six tries, it may be a tad ambitious. Break it down further, or re-evaluate whether this move is even something you should be attempting yet. (ex: until you have an in-air inversion, working in-air hip key may be frustrating).

This technique has COMPLETELY changed my training. Completely. I’m learning faster, and having considerably more success. Some of you may work better tackling a move all at once, but for those of us who need more of a feeling of control and focus? Give it a go! Love and pull-ups, Laura

Psssst…. Here’s another way to break it down!

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.

“Hey – I Can Do That!” STOP! You’re Not as Awesome as You Think… Self Efficacy in Circus

By LewitwerJune 26, 20145 commentsAttitude, Awesomeness, Training, Uncategorized

… or, maybe you are. But one of the keys to mastering any apparatus? Having an accurate estimation of your abilities. Without that, you may think you’re more of a badass than you actually are, OR you may be way too hard on yourself without reason. Knowing “where you are” allows you to direct your training by:

understanding whether you’re ready to attempt moves or train by yourself
gaining a sense of which moves you’re ready to tackle
playing to your strengths (strong shoulders, flexy back, etc.)

The Process of Learning Circus

Learning a single move often goes something like this:

“I’m excited to learn this! I don’t know what the f*ck I’m doing yet (and OOOWWWW!!!!), but this is cool!

“OK – it’s not pretty, but I’m getting through it without dying! I still need a spot or eyes on me though.”

“I can do this on my own! I’m comfortable with how this goes, but my knees/feet/wrists, etc are a hot mess. Needs cleaning.”

“I don’t hate this on video! My lines are clean, and I’m super comfy.”

“This feels like part of me. I can trouble shoot it easily, and I want to play. Time to dance it and make it my own!”

Learning an apparatus often follows a really similar arc.

“This is amazing! I am so bad! But I love it, so I don’t care.”

“Look at meeeeeeee! I can do stuff! I still suck, but I’m seeing some progress!”

“Ugh. This is hard. I am seeing no progress. I should be BETTER than this by now! I must be the worst at this. Ever.”

“HEY!!!! I GOT IT I GOT IT! That thing that I’ve been working on for 25 weeks! I got it! Maybe I don’t suck?”

“Seeing some progress! I’m not the best, but I’m surely not the worst!”

“OK! I’m working comfortably. I have a lot of vocab under my belt, my instructor doesn’t have to tell me to straighten my arm/leg/etc.”

“I’m pretty good at this! Time to create an act.”

Self Efficacy in Circus

Seems pretty straight forward, right? BUT, what happens when you get hung up in an “I suck” loop? Or, you go right from “I pointed my toes today in class!” to “I’m a professional – time to rake in the dough (LOL) as a professional aerialist!” Both mental states suggest that you may have an inaccurate understanding of where you fall in the learning arc. That inaccurate understanding can lead to injuries, feelings of intense defeat, and/or reckless training.

The best way to keep yourself “real”? Check in with your (professional) coaches, and talk to them about the training arc in your discipline. Video yourself. Watch the best performers you can on YouTube. Ask for feedback. Be aware of how you talk to yourself. Research your industry. Train train train. And put on your listening ears.

Here’s a fantastic article by the NY Times about how self efficacy affects training in regards to injury (you have to make an acct, but it’s quick, easy, free, and WORTH IT).

Love and pull-ups, Laura

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.

Straighten Your Damned Supporting Leg

By LewitwerApril 7, 20148 commentsAwesomeness, Exercises, Training

Yes, YOU, Dear Dangler! Do you work in foot knots with a soft knee? Quit it. Straighten your damned supporting leg, and watch your work get STRONGER, with bonus fabulousness!

What’s the Big Deal?

Aside from looking sad, a bent knee sucks the power out of your leg and makes it SO much harder to haul your butt around. Remember the “boneless two year old” experiment? Same principle. Tight, lifted limbs are easier to work with, and pinchy bits become less pinchy. So, make like a Rockette already!

Lift Your Kneecap!

It’s not a difficult fix, but it IS tough to make it a regular thing if you’re a habitual knee-bender. Tighten the muscles on the front of the thigh (quadriceps) until you feel the knee cap (patella) lift. Your leg is now straight! You can also try pretending that you don’t have knees, or practice actively pushing through your supporting leg. **For all you hyper-mobile joint folks (do your knees bend backwards?), that’s a whole other post. **

For the record, this applies to all circus disciplines, not just aerial work. If you’re standing on a leg and it’s supposed to be straight, liiiiiiiiiiiiiiiiiiift! If you are battling a very sticky habit of “soggy knees,” consider taking an occasional ballet class; nothing cures bent walkers faster than watching them in a mirror! A militant French ballet teacher with a stick doesn’t hurt either (actually, it does hurt…).

Look how fancy! If you do this ONE THING, your work will make a HUGE leap forwards!!!! If saggy baggy knees are plaguing you, make a commitment to yourself to crank ’em up – what a difference it will make! 🙂 Love and pull-ups, Laura

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.

One Coach or Four? The Ups and Downs of Circus Monogamy: Part 1

By LewitwerMarch 24, 2014Awesomeness, Training, Uncategorized

Chris risked his life by getting in a wheel with me. That’s dedication.

“Study hard what interests you the most in the most undisciplined, irreverent and original manner possible.” ― Richard Feynman

Hello, Dear Danglers! First, let me say how utterly delightful and insanely wonderful you all are. Your words of kindness and encouragement helped me re-frame my entire experience! (if you missed it, click here) You are magical, and I love this brilliant community right down to the tips of my toes.

It occurred to me that perhaps I should contrast the Sturm and Drang of the previous post with a sliver of silver lining, and so I shall. In between all the “ugly crying” and feeeeeeeeeelings, I also got a few minutes with my two very favorite wheel coaches in all the world. I think now might be a great time to talk about the pros and cons of circus monogamy versus poly-amoury: should you have one coach or many?

In it For Life – My Main (Wheel) Man, Chris Delgado

Story time. Chris was teaching workshops nearby as I was having my wee crisis learning new techniques on “twisties,” as we call them. When he had a five-minute break, he came over, put his hand on my shoulder, and gently asked, “Do you want me to fix your twisties?” I nodded, hiccupped, and stepped into my wheel. And with three words (“push, grab, GO!”), he did it. He fixed my twisties. THAT, friends, is the beauty of one coach.

They Know You. No doubt about it, poor Chris had never encountered a student like me. Demanding, emotional, Type A, lippy, and a New Yorker of 18 years, I don’t think he’ll disagree that it took time for us to learn to speak the same language. But here’s the beautiful part: now, he GETS me. He knows from minute to minute whether to push, or to back off; whether to introduce new material, or let me be the one to set the pace. He knows how to fix what’s broken, hammer my bad habits, and calm me down when I’m scared. He knows just where to spot me, the ridiculous things I’m likely to do, and my litany of ouchie places. He knows what I know, and what I don’t – we don’t have to invent the wheel every day. (!!!)

They Don’t Let You Get Away With Anything. It sucks when your coach calls you on all your shit. It is also wonderful. Nobody said this wouldn’t be complicated.

The Technique is Consistent. In training, especially in the early days, consistency counts. Doing the same thing the same way increases strength, muscle memory, and a solid foundation on which to build. BTW – this is one of the reasons it’s so important to find a coach with EXCELLENT TECHNIQUE. Good freakin’ luck unlearning bad habits once you’ve been training them for years on end.

You Build Trust. Trust is sometimes hard for us in circus. Letting someone else be responsible for my safety in a metal wheel zooming along at what is SURELY 10,000 MPH just does not come easily. Real trust takes time. Also? Time will reveal whether that teacher is worthy of your trust.

“So Laura,” you ask, “what more do you NEED? He’s an incredible wheeler, amazing coach, knows you, you trust him, and he puts up with all your crap. Seriously – you’ve got it all!”

I AGREE, Dear Danglers! And he will always be my Numero Uno! I cannot imagine loving a coach more. But tune in tomorrow, and I’ll tell you a (not at all) sordid tale of my wheel guy in Chicago, and why I really want them both… 😉 Love and pull-ups, Laura

For the second in this series, click here!

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.

You Look Constipated in the Air – 6 Ways to Get Things Movin’!

By LewitwerJanuary 24, 2014Awesomeness, Performance

So, Dear Danglers, I’m sitting here drinking a gallon of coffee (Magic Elixir of Life), and watching my guilty pleasure: “The Sing Off”. Oh, how I love it! It pushes every cheesy musical button I have. Anyhoo, as I was watching this morning, I was struck yet again by the difference between artists who perform with their whole soul, and those bobble heads who look like they fell out of a Miss Universe pageant (Constipated Performers). Give me authentic and raw versus slick and sanitized any day! So, how do you avoid looking like you need a Metamucil IV stat? Re-think your goals.

Your Goal in Class is Probably Wrong

When you first begin your training, the emphasis is on learning foundational technique, broadening your movement vocabulary, getting stronger, and trying not to fall down. As you gain strength, confidence, and learn how to straighten your supporting leg (STRAIGHTEN YOUR DAMNED SUPPORTING LEG!!!), many of you begin to place the emphasis on cramming your head full of as many new moves as you can. WRONG! Let new moves be the “spice” of class, but the meat and potatoes should be cultivating your own style in the air. You can’t begin too early with this! Once you’re working comfortably and confidently in a move, your next question is, “How do I make this MINE?” There is only ONE YOU, and please believe me when I say that the world does not need any more aerial automatons.

6 Ways to Loosen Things Up

What do you like? How does YOUR body like to move? What feels good? What looks good? Are you “liquid” in your movements? Sharp? Flexible? Strong? Start answering these, and you have a great place to start.
Now, PLAY! Some of the best advice I ever got (thank you, Vladimir Chvalbo!) was to take a move – ANY move – and see how many ways you can play in it. Bring yourself up, down, sideways, backwards, left, right – PLAY.
Work that tempo! Nothing screams snooze-fest more than an artist who only moves at one speed. We ALL have to fight against this – it’s comfy to work at “our” tempo all the time! Vary that rhythm, friend – shake it up! (… and down, and UP, and down, JAZZ HANDS! TURN TURN STEP KICK SHIMMY BAM!!!!!…. ahem. Sorry – accidental dance break…)
What do YOU have to say? What are you expressing with your body right now? Doesn’t have to be all angst and underpants, it can be joy, freedom, desire, melancholy, fierceness – anything! Start playing a bit with bringing the inside out. (WARNING: this takes some bravery and vulnerability, so start small if you’re nervous! Instead of “crushing defeat”, maybe try “a little disappointed”. Instead of “I want to rip your clothes off”, try “call me maybe”. You get the idea.)
Dance like nobody’s watching! We can get REALLY hung up on not wanting to look stupid. I get that!!! But being free from the good opinion of others is like a muscle that needs to be worked out. Take tiny creative risks – move your arm or leg, roll your head, etc. Little by little, you’ll get braver and braver. Today? An arm sweep. Tomorrow? The world. (note: if you’re in a class that isn’t supportive of creativity – teacher or students – find a new class. Your teacher is there to keep you safe and teach you good technique, not squash your creative soul.)
Video yourself! You’ll never know if that hair-ography is doing you proud unless you video! Always ask your teacher (different instructors have different policies), and remember – your classmates are your classmates, not your personal videographers. When you watch yourself, remember – BE GENTLE WHILE YOU’RE BEING HONEST. You’re trying out new stuff, and being very brave. Make a note of what doesn’t work, and focus on what does. Now, do more of the latter!

It’s the best thing in the world to see someone working from their soul as a completely unique individual. Some folks fall into this naturally, but most of us have to work damned hard at that kind of performance or approach. So start where you’re comfortable, and then sneak a toe outside that comfort zone. You’ll be glad you did (and so will your audience). Baby steps, ya’ll! Love and pull-ups, Laura

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.

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

By LewitwerDecember 12, 2013Awesomeness, 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

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.

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

By LewitwerDecember 5, 20131 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

Training Smart – You’re Doin’ It Wrong

By LewitwerMarch 21, 20131 commentAwesomeness, Bloopers, Training

Hello Dear Danglers! Are you training smart or, well, not-smart? Are you sabotaging your progress with easily fixable technique bloopers? Take this quiz (just like in Cosmo!) & find out!

True or False

I invert, wrap for splits, etc. with my arms fully extended overhead or my elbows glued to my waist and hands at shoulder height. I use all my muscles to hold me up, instead of just my biceps. I’ve got the power!
I lift my chest like a proud ballerina, and gaze over the horizon. When in doubt, boobies out! This keeps me from looking like a gargoyle.
I practice new moves nice and low, so that when I inevitably tangle myself, no one has a coronary episode trying to get me down.
I am so hot in the air that I have to date firemen. (Go ahead & answer true to this – you know you’re smokin’!)
Flailing is an acceptable way of getting your ass over your head. The more you wave your legs in the air, the better your chances of inverting!
I kick my fabric out of the way when I invert, wrap for splits, hip key, climb… well, pretty much all the time. Stupid fabrics getting in my way! I’ll show you! (kick kick kick)
I regularly try to lower myself half-way out of a drop before I let go, scream, and flail. Nevermind the torque on my shoulder, or the unspeakable wedgie that will have to be surgically removed – drops are scary! I’ll take the wedgie.
I love wearing lots of rings, low-cut tops, and dangly earrings when I work out! BA-BLING! You should really make an effort to look fabulous during silks class. Also? A boob regularly pops out of my top every time I invert. (this gets its own video blog next week! Don’t miss the boobies!)

Answer true to 1-4? Congrats – you’re working smart! Answer true to 5-8? You’re getting in your own way!

These are all deserving of their own posts, but ain’t nobody got time for that (THIS week!). Quick suggestions:

Less is more. When you flail your legs, kick your fabric, etc., you waste valuable energy and make it MORE difficult to execute the move. Stay calm, point your toes, and aim to move only what needs moving.
Release properly out of your drops. DO YOU WANT A DISLOCATED SHOULDER?! I didn’t think so. That whopping 6 inches you gain by contorting yourself a few millimeters down your fabric does you no favors, and is super assy. Stop it. It’s OK to be scared!!!! Take a deep breath, have your instructor check your form, and commit. Too scary? Know you’re going to spaz out? Reverse the wrap, and carefully lower down, or walk your drop out with help from your coach.
Remove your jewelry (it can tear the fabric), and wear a higher cut top. Seriously – that sh*t gets awkward. 😉

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.

Training While Pregnant – the 3rd Trimester

By LewitwerFebruary 28, 20135 commentsAwesomeness, Safety, Training, Uncategorized

Pssst! Remember – I am not a medical practitioner. This post is in no way meant as a substitute for medical advice. Check with your OB, midwife, or doctor about training throughout your pregnancy to ensure the safety of you and your baby!

Oh Dear Dangler, now the fun really begins!!! The bad news is that this trimester can be tough – you’re heavy, might feel uncomfortable, and pee whenever you sneeze. BUT – take heart! You’re almost there, and will finally meet the prankster who’s been tap dancing on your spleen for the past few months.

You’re Enormous – Embrace It

Your boobies are gigantic. Seriously – they’re huge. You’re sporting about 3-4 lbs of extra breast tissue! Enjoy those gorgeous curves!
You feel heeeeeeeeeeavy. Baby, placenta, amniotic fluid, larger breasts and uterus, extra fat stores, and increased blood and fluids equal an extra 25-40 lbs of fabulousness!
More frequent Braxton Hicks contractions. They feel a little funny, but shouldn’t hurt.
Backache fun! As those hormones relax the joints in your pelvis, your back gets to pick up the slack. But here’s the great news – your back is so nice and strong from doing aerial work, you may avoid this issue completely! Those abs you thought were ruined (they’re not) are also lifting and holding that baby up, sharing the load with your back. You are a badass!
Shortness of breath! Friend, there’s just no more room in there for your lungs to expand like they used to, so while you’re hauling around an extra 30 lbs, you’ll be huffin’ and puffin’ like a choo choo train. This is not an indication that you’re somehow getting “less strong”, it’s just crowded in there!
Heartburn! Your sweet behbeh might now be pushing your stomach out of position, resulting in stomach acid creeping up where it shouldn’t.
Swelling up like a balloon! Also, spider veins, varicose veins, and hemorrhoids. There are tons of extra fluids you’re body’s dealing with, so your veins are working overtime. Pressure on your intestines may also slow down your digestion, resulting in some (ahem) “straining”. Don’t do that. Make friends with prunes.
Peeing every 30 freakin’ minutes. Also? All that pressure on your bladder may cause you to leak urine when you laugh or sneeze. One word: KEGELS! Again, aerial work to the rescue! You very likely have a nice, strong pelvic floor since you’re used to keeping everything (and I do mean everything) tight in the air. Continue to keep those muscles nice and vise-like by doing Kegel exercises – the vaginal workout of champions! Panty liners can also help.

How It Affects Your Training

Heavy – you’ll move and work more slowly and deliberately. This probably goes without saying, but I’ll say it anyway: now is the time to stay nice and close to the ground so you can dismount quickly and safely when you need to. Remember – training should feel GOOD and be safe!
Bump in the way – it’s kind of hard to avoid now! Work around it as best you can. Wrap things from the floor, and see what kind of variations you can create! You may find something really wonderful!
Balance wonky – don’t underestimate how off-kilter you may feel right now. Your body proportions have changed RAPIDLY, and you need to work slowly and consciously. For myself, I actually had phenomenal balance while I was pregnant – I think having more in front helped to balance out what was already in back!
Remember to breathe! Timing your breathing to your movement can help here (arm up – inhale, wrap around – exhale, etc).
Stay active. Staying physically active during a normal, healthy pregnancy is GREAT! Helps move all those fluids around, keep muscles strong and gorgeous, may improve chances of an easy delivery, and will make you feel great!

Here are three exercise videos I loved during pregnancy – I found most to be so ridiculously easy it was laughable. These (especially the Steben videos) are total butt whoopers! In case you don’t know, you can see the Steben twins in the Saltimbanco Cirque du Soleil video – they’re the swinging trap duo.