Curious Which Dance Pole Is Best For You?

WEEK 1 Recovering Through A Pole Dancing Workout

by | Apr 9, 2016 | 8 comments

(Last Updated On: )

The first step in my journey, getting real with where I am at with how my body looks, how it physically feels, and how I emotionally feel about life on the inside.

I find the most of the time (at least for me) when I fall off the wagon so to speak and find myself abandoning activities that I KNOW bring me joy.  It’s usually because I have allowed something or someone to get me distracted.

Underneath that concept, I had to dig deep down inside myself and ask “why am I not doing what I know I want to do?”  Whatever block came up in my consciousness; I faced it, accepted it no matter how ugly it was, and changed.

If you don’t resolve the underlying reasons you are distracted away from spending time enjoying yourself in your very own pole dancing workout, then you will just end up repeating history.  Emotional roots run deep and you must face them if you want real recovery and a significant change for yourself.

Next, I needed to get geared up to feel good and comfortable on my road back.

I ordered a size large dance shorts for the first time in my life and honestly, I’m happy about it and I know I wouldn’t have said that before.

I also created a very nice and clean dancing space for myself that is inspirational to me.  Surroundings have energy and can motivate you.  I hang pictures of myself dancing and it reminds me I can do these things.  The memories reconnect me to a good time and I find myself naturally wanting to dance more.

Then, I organized my weekly pole dancing workout plan.

This was a challenge and I didn’t stick to it the first week; however, I did stick to most of it.  A good workout plan will evolve; it’s not a rigid schedule.  It takes time to really know your life, habits, and then squeeze in that workout at the most opportune time.

I get bored easy and hate regular gym exercises so I made things too rigid and complicated to start. I had to back up and simplify things because I don’t have that much time to workout, let alone analyze a complicated routine every single morning.

I wanted a quick yet powerful workout that I can feel working in my body, to break a sweat, feel sexy, and get on with my day.

Part of my plan was to be more organized and regular about my clean eating habits.  I didn’t get to this, I got too busy with the other things in life, but when I did eat, I tried to stick to my lean proteins, low glycemic carbs diet as well as drink more water.

I will share more about my exact weekly workouts and dietary habits in following videos and articles over the next several weeks and months.

Generally speaking here is what I did in Week 1 ( the focus was more on my exercise routine and not on the eating part of the plan):

  • Day 1: I did specific leg exercises that create the long lean lines of a dancer.  Much of the time I feel out of balance pole dancing because it’s such an upper body dominant workout.  I want my legs to look just as good as my arms and right now…. .well they could use some work.  I used a lot of the leg strengthening exercises in my Home Pole Dancing Workout For Everyday Women.
  • Day 2:  I was fricking sore!!  I realized my own workouts can be really hard when you’re out of shape!  Ugh!  But you have to keep moving to work the lactic acid out of your muscles so I did a new ab routine I created for my upcoming PoleBody workout series.  You can find an ab exercise dance routine like it here.  I also went for a walk and stretched.
  • Day 3:  Arm work.  I worked my upper body by practicing some pole moves and an upcoming pole dance routine.  There are individual and specific exercises to strengthen the upper body for pole dancing but I didn’t do those on Day 3, just opted for something different.
  • Day 4: Rested
  • Day 5: I did glute work to really lift the buttocks and round out the lower body.
  • Day 6:  Is today and today I decided it’s a fun dance day and time to use my dance for joy and fun!!  I work so hard during the week!  First, I got online, found a new song I had never heard before and decided to freestyle dance to it and continue the trend from last weeks video and article.

It is important to pick a song that you can connect to, it will help drive you to just let go and dance.   Emotional states change from moment to moment and day to day, so don’t be afraid to change the song entirely from workout to workout.

Music is a wonderful emotional booster, motivator, and inspiration provoker.

After my warm up, I recorded my Day 6 Workout Fun Freestyle Dance:

YouTube video

If you get a chance to video record yourself dancing, you will learn a lot and I highly recommend it for any dancer.  You just see yourself in different ways after you do it.

Here is what I learned after the recording was done:

  • Right-side dominant, I need to be using the left side more to keep things balanced.
  • Let Go emotionally, enjoy my music, and stop worrying about the camera!  Letting go is freeing and just what I need right now to recover.

I stretched after my freestyle pole dancing the exact same way I always do in my current pole dancing workout routines.

I feel like a million bucks…… and I’m moved to working on improving and keeping my splits.

I will be back next week with more on better eating habits and workout details.


  1. Cath Heise

    Loved that! and also love that you are sharing your journey with us 🙂 I’ve also lost my way, a bit burnt out, my fathers death, grief and too much emotional in too small a time period. I’m feeling inspired. Thank you

    • Danna

      Your welcome! Glad you are following along, I hope it helps you some. Grief is a heavy burden and I feel for you, Ive had to dance that one out myself. We will all get back on track and going again together! Nobody’s perfect 🙂

      • Kim

        Danna, you inspire me and the way you do pole dancing with such grace. I’m starting to get into the more complex and advance moves after watching you because before I was afraid to do it, and thought I couldn’t do it. Thank you for being such a huge inspiration!!

        • Danna

          Thank You Kim! I am so happy to help! Keep going, we all get off track sometimes. And you can always do more advanced moves, just take your time, listen to your body and enjoy the process of getting to that point. It takes time, even for me.

  2. Dawn

    Me too. Feeling sluggish and heavy to lift with decreased strength… all as a result of stopping what I enjoy whether exercise/dance or other creative endeavor. After several emotionally energy-sapping grieving episodes… I need to regain my spark. I’m motivated by you. Thanks!

    • Danna

      <3 I am glad the article helped you! And don't worry - we all (especially us women) get emotions sluggish, zapped and knocked off track. It has happened to me almost every year and its OK 🙂 What's important that we try again, even if we keep falling off the wagon so to speak. Healthy is important and so is our love/passions so keep going!

  3. Tabby

    I started pole dancing in 2011 and I was going strong for 3 years! I was in amazing shape, I felt amazing, nothing could get me down. I was in better shape then when I was in the Navy. Then in 2014, my local Pole Studio had to close because they lost their lease and they were looking for a new place. The same year I moved from an apt to a house. I was not poling or working out and I was also ordering out A LOT! I noticed that my weight was going up, but it was a little here a little there. It took a while before I could put up my pole, but I was still moving stuff around in the house and repairing things, so I was too tired to practice. My local pole studio opened in a new location, but with all of the cost of repairing things in the house, I didn’t have the money to do classes. By the time I got focused enough to start poling again about 6 months had past and I was about 10lbs overweight and my strength had dropped dramatically, so I lost motivation. Fast forward to now I have been in my house for 3 years and I’m 50lbs overweight and I just made up my mind to get back to poling and reclaim my good health and body back. Another issue was that I had a pole that was not a joy to use, so I will be purchasing a new pole for my bday and I will be purchasing your lessons ASAP. I need to get back on it. Since putting on so much weight, I have low motivation, and I’m polar opposite of what I was when I was poling.

    • Danna

      Hi Tabby! So glad to hear you are going to get going again. It’s ok to lose motivation sometimes, it’s happened to me too! Life and health seem to go in cycles so don’t come down too hard on yourself. There is time for things to get better than they every were : ) You can do it!


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