Open post

Junk Foods You’re Overeating

 I’m all about eating clean, but I always think there is no shame in splurging occasionally. While there is plenty deliciously yummy, healthy foods out there, every once in awhile you just need to have a scoop of ice cream or a few of your favorite chips. However, the problem is sticking to just a scoop or just a few. Having a small treat isn’t going to ring you up super high on the calorie meter, however the majority of us are eating way more than the recommended serving size. So while we look at the nutritional info and can live with the extra 100 or so calories of fat and sugar, we are likely getting way more as the portions we eat don’t match what the back of the box. That’s why today I’m compiling a list of all my favorite guilty foods to discuss the unhealthy reality when it comes to portion size.

1) Ice Cream

ice cream

According to the back of my Haagen Daaz box, the amount of calories in one serving of ice cream is around 140 calories. Not bad for a dessert. However, that’s if you’re eating just one half cup of ice cream.

If you are that’s great, but realistically you’ll probably end up eating more than one cup. And that’s if you’re serving yourself the classy way with a bowl and spoon.

If you’re ever lazy (like me) and grab the tub with a spoon and snack on it while you’re watching tv, you can end up up eating waaaay more than the half cup. That means you’ll have just digested way more calories and sugar than you originally measured out.


2) Nuts

I’m nuts about nuts. They are delicious AND filled with protein and healthy fats. However, eat too many nuts and you’re taking in a lot of fat and calories. The recommended serving size for nuts is about 1 ounce. That’s going to come out around 150-200 calories. But this is what an ounce of nuts looks like.


So yeah, you know those tiny bags of peanuts they pass out on the plane? That’s basically the serving size you should be eating. But come on! That’s just not enough! However, upgrade to three or four hand fulls and you’re looking at a snack that’s around 500 calories.


3) Frozen Yogurt

fro yo

The one dessert that I love above all is Frozen Yogurt. Its sweet, its tangy, its DELICIOUS. Plus yogurt is healthy, so its not even a real cheat snack 😛 The problem with froyo is that we are likely eating way more than we intended to. One ounce of frozen yogurt comes out to be around 30 calories. So if you get a four ounce serving of frozen yogurt and top it with some healthy fruits, you’ve got yourself a nice 200 calorie or so, healthy dessert. But seriously…. the best part of self serve frozen yogurt, is the SELF SERVE part. I love to pull that lever down! Plus, I’m super smart and money savvy (aka broke college student) and decide to sample every flavor (twice) before I actually start filling my cup (hey choosing flavors is a BIG decision). All you have to do is lick your tongue around it, suck on it and bam the little sample cup is reusable! However, each sample is probably around 20 or 30 calories by itself,.So when you add trying every flavor or so in plus your regular yogurt, you’ve gotten a fattening dessert.

4) Soft Drinks


Generally, I steer clear of soda or stick to diet (I know I know that’s bad too). However, a nice refreshing coke or sprite is something a lot of people love. In the recommended serving size of soda, the average amount of calories comes up to be around 160. This doesn’t sound bad for a tasty beverage every once in awhile.

However, this is if you are sticking to the recommended serving size of one cup. Its easy to over pour in your own house and if you’re going out to a restaurant, you’re likely getting way more.



5) Chips

Man do I love potato chips. The first time I had them was when I was three. I thought they were so delicious, that I snuck off with the bag at a bbq and finished the whole thing by myself. Lays is right; you “can’t eat just one.” However, this delicious snack is one of the biggest binge eating fails. Grab a handful of chips and its only around 150 calories. But that’s if you eat only ten! When I’m watching my reruns of Breaking Bad or Gossip Girl, ten is just not enough to get me through a whole episode. However, keep reaching in the bag and you’re getting a lot of salty and fatty calories.

Open post

Fitness Tips and Tricks

There are tricks you will learn to help your strength training and condition your body to progress, in addition to stretching for safety and building the requisite strength to accomplish more advanced tricks. Some of the first tricks you will learn are called “inversion,” “shoulder mount,” and “butterfly.” A pole dance inversion is one of the first barriers that when a new pole dancer starts it’s like a right of passage. A pole inversion is when you stand next to the pole, grab it with both hands, pull down on it and pull yourself upside down. Fortunately for you, one of the benefits of starting pole dancing now is that we have pole dance accessories. Before they existed in our pole world it took a lot more effort and time to get to your goals. Now you can invert a lot more efficiently and gain core strength even faster because of them.

Open post

History of Pole Fitness

Some argue that pole fitness as we now know it derived from Chinese pole which is often found as a staple in the circus world. It’s difficult to deny that Indian pole gymnastics called “Mallakhamba,” didn’t have any influence either. And of course as many in the pole dance fitness community would argue, pole fitness as we know it came from strip clubs. The truth is that all of these, particularly Chinese pole and dancing-club poles, together is what pole dancing for fitness is born from. On one hand, pole fitness is called pole “dance” fitness because the competitions, classes, and the general theme revolves around creating a choreography and dancing. However, a large majority of pole dance fitness tricks, both beginner, and expert level, have come from Chinese pole tricks, especially in the more recent years as the level of the community has advanced.

Pole dancing for exercise has become more and more popular over the last two decades as people are starting to see that there is more than one possibility for this vertical apparatus. Pole fitness is even accepted by the Olympics as an international sport! Studios are opening up left and right, with over 80 studios in California and Florida alone. If you were to ask anyone in the pole community why they take classes you would hear phrases like: “it’s an extremely challenging workout”, “it’s like nothing else”, “it makes you feel excited to get new tricks”, “my body became really toned from pole dancing,” “the pole community is supportive”, “you never stop learning and improving,” and “it’s an amazing core work out.” The list goes on, but you are starting to get the idea, right? Even better yet, as the pole community has grown pole fitness accessories have started to pop up all over, improving the safety, assistance, and challenge that this workout has to offer.

Pole dancing may seem intimidating to start, but no matter what studio you enter you will find there are beginner pole dancing classes to teach you the basics of the sport. Not only will you start a new and fun way to workout, you will become part of a supportive community as well! We pole dancers are known for cheering and clapping each other on throughout the process of learning. However, learning pole fitness takes time, but that’s part of the excitement and lure of the sport. When you begin you may not even be able to do a single pull up (like most of us, myself included) but you will find that given a few pole fitness classes your strength builds on itself at a shocking rate.

Open post

Pole dancing? You mean, like stripping?

Let me start off by saying that you wouldn’t be the first person to ask that question. The phrase “pole dancing” strikes an immediate mental image of dimly-lit nightclubs filled with scantily clad women dancing for tips for the majority of the population. Images from TV shows, movies, even personal experience have reduced the image of a vertical piece of metal to have only one purpose – for women to dance sexy and make money off of it.

Pole dancing for fitness is one of the newest and fastest growing industries not only in your town but across the globe. Pole dancing for exercise began around 20 years ago, however, this statement alone is debatable amongst the pole connoisseurs amongst us.

Scroll to top