Too busy to get to the gym? Find out the real reason you're not exercising.

Tuesday, February 26, 2019

The most commonly stated reason for not getting to exercise is lack of time. Paradoxically we find time for boring housework, TV or mindless screen surfing. Often the real reason to not exercise is a bit more sinister - it is fear. Fear of failure, embarrassment at being out of shape, or low self-esteem. Maybe we should be more fearful of the consequences of ignoring our bodies and allowing our health to decline? The consequences of a sedentary western lifestyle are excessive weight gain, diabetes, heart disease and some forms of cancer. Is the future you want for yourself?

4 Simple Steps to turn it around.

1. Planning

Get your schedule sorted and start treating your workout as an event that’s just as important as any other appointment. Commit to it just as you would a work meeting. This is your time for you.

Make it achievable. Are you a morning person or a night owl? What time is best for your body? Select a location that you can easily get to. The key is to find a “thing” you love to do for exercise. Start with small steps, don't over-commit, you can always add on later. Prove to yourself you can make it happen each week.

2. Priorities

You need to prioritize your set workout times as non-negotiable. Make that commitment to yourself and don't allow anyone or anything to break that promise. This is your body and your life after all. Your mental health and your body are paramount. If you don’t, everything else will take priority; kids, work, partners, pets, the washing…

3. People

Every successful person has a crew and support team around them. You need yours. Friends, family and colleagues who are as invested in your success and helping you reach your goal are golden. Articulate to them what you need to do each week and why. Ask them to help hold you accountable.

4. Purpose

So what is the specific goal you have set yourself? Why do you want to lose the 5kg? What is the real reason, desire and purpose? Why is this important to you?

Is it to feel sexier? To be healthier for your kids? Has your doctor given you a health warning? Do you just want to have fun dancing with your friends? Do you want to prove the naysayers in your life wrong? Are you re-inventing yourself after a relationship bust up? When you unlock your real purpose your motivation will be unstoppable. Your purpose is the reason you can cut excuses and keep consistent. No matter what your goal is, identify your true purpose (be honest and ruthless with yourself). Find the why.

Write it, draw it, plan it. Identify this and you can achieve anything.

At Miss Fit we make it easy for you to commit to your goals. Our boutique fitness classes provide a personalized fitness experience for you. With three locations, lots of timetable options, classes to suit all fitness levels, camaraderie, and supportive instructors committed to your progress. One on one training available. If you want to take your lifestyle transformation further check out our very successful Miss Fit MakeOvers programs.

We want to take this journey with you.

Read on for details on Taster Classes, Miss Fit MakeOvers, our Facebook community and our Fitness Classes for Kids and Teens.


 Make the commitment to you. Book your classes now.


Try before you buy! Taster classes for pole, sling and lyra.

All classes at Miss Fit are designed to not only make you fit, but our small group classes allow you to receive plenty of expert guidance from our master instructors. They will ensure that you have a fantastic experience, so you really look forward to your time at our studios! You can sample a range of classes and see which one you love the most!

Its no accident. Pole dancers look toned and lean because pole dancing is an incredible resistance training workout. This means that you build muscle, so you look and feel fantastic.

Aerial Yoga and Aerial Fitness classes will have you flying in the air as though you just don't care! Suspended by the slings you can perform sequences that are not possible on the floor. Floating is fun!

Aerial hoop or Lyra is for those enticed by the thrill of circus inspired aerial artistry. Learn how to balance, hang and make beautiful poses on the metal hoop.

Booking essential for all taster classes. Check out dates and times from the link below.

Book your Taster Class


Body Transformations at Miss Fit

Work with our expert dieticians and trainers to get to your healthy weight - and maintain it! The old saying is true - you cant out-train a bad diet. Eating right is Fundamental to getting your body in shape. Miss Fit is the only pole studio that works with dieticians to get you on the right track so you achieve your goals. In our Miss Fit MakeOvers the goal is to get you eating right for the long term.

You will be coached by our expert dieticians to introduce healthy eating habits into your lifestyle, so you'll understand how to keep the weight off for good. You also participate in our group fitness classes to create visibly more toned arms, legs and abs. Private training sessions are included in our popular VIP program.

New to Miss Fit? Get started with a Taster Class! Find out more about Miss Fit MakeOvers

Classes for kids and teens now running at Miss Fit

 Kids Aerial Gym: For boys and girls, 5-12 years, your child will be using a range of different apparatus. Content is customized for younger bodies - balancing in yoga hammocks, somersaults using wrist slings, strength training using poles, aerial hoop, exercise balls and small weights. Its all packaged into an action packed play based class, the mood is non-competitive and all about making fitness fun.

Teen Lyra and Teen Pole Fitness: Specific strength training to allow progression and mastery on these apparatus, your child will progress through a structured curriculum.

All are small group fitness classes in a positive, non-competitive teaching environment. Content is customized to suit your child.

These classes run with school terms. Affordably priced, family discounts apply. Pro rata terms available. Your child can sample a class to see if they like it.

Find out more


Revenge. Even the score in Term 2!

We are a ballsy bunch at Miss Fit, but we also nurture and look after each other in times of need. Sisters we've got your back! There are times when we just need to avenge wrong doings. In line with our core philosophy of Empowerment and Strong Women, our music theme for term 2 is Revenge.

We all love hearing our favourite songs! If you've got some great ideas for Vengeful tunes, log into our student Facebook page (Miss Fit Dance Studio - Group) and have your say for song choices for your warm up playlists.

Nothing more terrifying than a pole dancer scorned!! Sharpen those heels ladies.... We're very excited about curating some punishing routines for you!


Miss Fit Dance Studio - Group


Contact Us

If you need help selecting the right class, want to book a pro rata term, amend an existing booking, or anything else I can help you with, simply reply to this email.

Or you can call me on 0431 244 162

See you soon! Cheers, Sarah T aka Miss Fit


Make 2019 your year for positive change. Do it with love at Miss Fit.

Tuesday, January 08, 2019

Contact Term Timetable 2019 is going to be a great year! According to the Chinese Astrological charts it's the Year of the Pig - a great year to make money, and a good year to invest! 2019 is going to be full of joy, a year of friendship and love for all the zodiac signs; an auspicious year because the Pig attracts success in all spheres of life.

While we all seek success and happiness, love is like oxygen. We cant survive without it. When you feel love you feel connected with the world. The more connected you are, the healthier you will be physically and emotionally. It's also true that the less love you have the more depression you are likely to experience in your life. Love is the best anti-depressant! One of the most common sources of depression is feeling unloved. You need to learn to love yourself as well as loving others.

At Miss Fit we harness the Power of Love. Love yourself. Love others. Love what you do. When you feel love you are invincible. We want to help you find your fitness passion. What is your fitness perfect match? When you find something that brings you joy and happiness you don't need new years resolutions to make it a habit. Its the routine that you choose to follow because you love it!

Our instructors bring Passion, Purpose and Professionalism to every class. You can tap into that positive force, so that even as an absolute beginner you will be making steps forward to your ultimate success and happiness.

Miss Fit offers boutique fitness classes at our Artarmon, Castle Hill and Taren Point studios. So much to choose from so you can find the class that suits you and your family. Pole Fitness, Pole Dancing, Aerial Hoop (Lyra), Aerial Fitness, Aerial Yoga, Flexibility and Conditioning, Handstands, Mums and Bubs, Teens Lyra, Teens Pole Fitness, Kids Aerial Gym and Kids in Slings classes.

Need a nutrition make over? Get ready for weight loss success with our expert dieticians when you start one of our Body Transformation programs. Details below.

Term 1 2019 at Miss Fit kicks off from Monday January 14, and ends March 9. Now is the time for you to add some purpose and love into your life.


Pole makes you fit and fab! Don't worry we all start as beginners....

Its no accident. Pole dancers look toned and lean because pole dancing is an incredible workout. Fundamentally it's resistance training - which means that you build muscle. This not only makes you look more toned, it helps you to maintain your healthy weight by tuning up your metabolism. You burn more calories even when not exercising.

Give it a go even if you're not fit, cant even do one push up, and dance with two left feet! You don't need any fitness or dance experience to get started. We all start as beginners. During a term at Miss Fit you will see your body change, your self-esteem improve, and you will have learnt some impressive dance skills!

With over 11 years of experience behind us, our passionate teachers are experts at creating safe and effective classes. They are friendly, non-judgemental, and very supportive. If you're new to Miss Fit you can sample a week 1 class for just $20- to see if you like it! Booking prior essential.


We all love lyra! Extra classes scheduled for Term 1 at all 3 studios!

Lyra (aerial hoop) continues to grow in popularity and we now have extra classes available for teens and adults. Lyra 1 and Teen Lyra for those new to the hoop, Lyra 2 for those that have a done a couple of terms already. Learn how to make beautiful shapes and transitions on the hoop. There's nothing more thrilling than seeing yourself performing aerial tricks that make you feel like a circus star!

Lyra is a demanding workout, and those that have some pole or aerial fitness are perfectly prepared to take on this challenge. During a lyra term you will be taken through a comprehensive conditioning program on and off the hoop to further improve your upper body, core, leg and hand strength. If you're new to exercise contact us first prior to booking.

Our expert instructors run all classes so your safety is the top priority. Numbers are restricted for plenty of 1:1 teacher interaction. You're welcome to sample a week 1 class for just $20- and see if you like it. Booking prior is essential.


Flying is Fun! Aerial Fitness and Aerial Yoga for kids and adults.

Regardless of your fitness level, sling classes at Miss Fit will challenge and awaken you, and are quite different from your standard gym workout or floor-based yoga. Ranked in UrbanLists' Top 10 Best Yoga studios in Sydney, we are the sling experts! Choose from gentle and holistic Aerial Yoga for a guided breathing meditation, stretches and core activation. Or the more dynamic Aerial Fitness classes where you will build up strength to perform flips, somersaults and aerial combinations while safely supported by the slings. Kids Classes too! Kids in Slings and Kids Aerial Gym for ages 5 and up. In the Aerial Gym kids will climb, spin, lift and roll using the poles, lyra, and small weights. A play based fitness class for boys and girls.

Daytime, evening and weekend sling classes. Only $190- for the 8 week term, or just $133- as your second class for the term. Check the Timetables for class times and to book. Kids Classes from $180- for the 10 week term.


Body transformations at Miss Fit - live life to the fullest AND get to your healthy weight

Most of us do not understand how to eat right. The right balance of foods, portion sizes, meal times. You can lose weight without fasting. Actually you need to fuel your body with the right foods. Shedding unwanted kilos is 80% diet and 20% exercise to build muscle. In the Miss Fit MakeOvers our expert dieticians will introduce healthy eating habits into your lifestyle, so you'll understand how to keep the weight off for the long term. Face to face consultations and daily check ins will keep you on track. And treats are allowed!

Miss Fit MakeOvers really work - proven in our first trial in 2012 and with many happy customers since. Lose up to 1 kg/week - and keep it off! Either exercise at home in DIY or join or classes for the friendly vibe and motivation. Priced from $190- Details and results are on the Weight Loss pages on the Miss Fit website. A calorie controlled diet and pole fitness is a proven way to gain muscle and lose weight. Check our results. This is your year to succeed!



Contact Us

If you need help selecting the right class, or if you're heading on holidays and want to book a pro rata term, amend an existing booking, or anything else I can help you with, simply reply to this email.

Or you can call me on 0431 244 162

See you soon! Cheers, Sarah T aka Miss Fit





We're open over the Summer break!

Friday, December 07, 2018

from December 17 to the start of our new term on January 14 we've got heaps of fitness classes for you to enjoy! Book in with your favourite instructor OR try something new. You've worked hard all year, so we're making it easy for you to keep your good fitness habit on track. During our SUMMER SESSIONS you can book as many classes as you like, and still fit them around your holidays. Most classes are 90 minutes so when you come to your studio you know you'll be getting a satisfying workout. Lets face it we'll all need to burn off the Christmas indulgences!

If you're new to Miss Fit, this is a great opportunity to sample some classes with us without having to commit to a term! We have 1 hour taster classes scheduled for beginners pole, aerial hoop (lyra) and aerial (antigravity) yoga stretch sessions. Read below for more details.

In our SUMMER SESSIONS you have a smorgasbord of workshops to choose from - Christmas themed pole fitness and pole dance, Hot Hip Hop, Guilt Buster pole jams, Twerkshops, Lyra doubles, Chair routines, Floor flow, Advanced pole tricks, Stretch sessions and lots more! Most are suitable for all levels, so don't worry if you're not an expert poler or if you dance with 2 left feet. Just come down and have fun!

Miss Fit offers boutique fitness classes at our Artarmon, Castle Hill and Taren Point studios. You don't need to be fit to start - this is how we get fit! Come and try something new.

Term 1 2019 at Miss Fit kicks off from Monday January 14. New timetable will be live by mid-December.

How to book your Summer Sessions

Visit the Summer Sessions page on our website to see all the dates and classes. Simply fill in the online form on that page and list your selection. You can choose as many as you like.

Remember that you need to pay prior. Payment details are on that page. We will confirm when your payment is received. If a class does not go ahead you will be offered a full refund.

All your favourite instructors will be running workshops - AnDre Le, Sammy C, Angel, Jacinta, Krystal, Eva, Carla, Bunny, Piper, Symphony, Emma, John and Miss Fit. We've created some fabulous dance routines, floorwork and technique classes to keep you feeling fit and fab over summer! Dance with Dre, Carla and Eva, then back it up with a juicy stretch class, learn a sexy tease routine with Krystal, or conquer your fears in AnDre's Flips and Drops workshop. So much to choose from!


Taster Classes

Like to try before you buy? Try something new! Sample some classes with us over the summer break. We have taster classes for absolute beginners pole, aerial hoop and aerial yoga at our 3 studios.

We all start as beginners, and these classes are designed for those completely new to these forms of fitness. Booking prior is essential. Go to the Taster Class page on our website to see the dates and times. Fill in the online form and we'll book you in. Each taster is $20- and if you book in for the January term you'll get a $20- discount off your term fees.

Gift Vouchers - the perfect present for the poler in your life

Not sure what to buy the fitness freak in your family? Gift vouchers are a great option! Its a low stress option for the giver and the perfect choice for the receiver.

You can choose how much you want to spend. Vouchers can be redeemed for classes, clothing or even a brand new X Pole.

We have the luscious exotic summer range of Rarr Pole Wear in stock at all 3 studios - highwaisted, scrunch bum and foldover pants and matching tops that make you look and feel fabulous. Delicious colourful prints to brighten up your day!

Reply to this email and we can create your gift voucher with a customized message. We'll email it to you for you to print at home. You'll be all ready for Christmas! Or visit our Shop and buy online.

Body transformations at Miss Fit - understand how to eat right.

Stop making excuses. If you're not happy with how you look, start making changes. The old saying is true - you cant out-train a bad diet. If you're sick of feeling overweight and miserable, we offer Body Transformation programs. You will be mentored by our expert dieticians to introduce healthy eating habits into your lifestyle, so you'll understand how to keep the weight off for the long term. Face to face consultations and daily check ins will keep you on track.

Miss Fit MakeOvers really work - lose up to 1 kg/week - and they are great value! Either exercise at home in DIY or join or popular group classes for the community motivation. Priced from $190- Details and results from previous participants on the Weight Loss pages on the Miss Fit website. A calorie controlled diet and pole fitness is a proven way to gain muscle and lose weight. Check our results.

Contact Us

If you need help selecting the right class, want to book a pro rata term, amend an existing booking, or anything else I can help you with, simply email

Or you can call me on 0431 244 162

See you soon! Cheers, Sarah T aka Miss Fit






Halloween Heaven - check out the killer review!

Sunday, October 21, 2018

Bloody awesome doesn’t even come close to describing the magic that was Halloween Heaven held on 6 October at North Sydney Leagues Club. This unique aerial comp run by Miss Fit Dance Studio was truly a night of extravaganza and audience participation.

Lyra and Pole were beautifully united in a competition setting that went above and beyond to create an atmosphere that had the crowd savouring up every moment. It’s the first time Sydney’s had a combined lyra and pole comp and the effect was nothing short of spectacular!

The show opened with a killer Thriller routine featuring the talented Miss Fits that harked back to the days of vaudeville and circus performance. Every stage element was perfect in transporting the audience to the dark world of the dead. The Grim Reaper appeared during the opening act and disrobed to reveal Chilli Rox – a vision in dazzling white and more hilarious than ever with her razor sharp tongue. Chilli played Mistress of Ceremonies along with Auslan interpreters and had great fun translating words like “Titanic”, “Lucifer” and “Octopussy”.

The evening featured 25 competing acts across four categories (Pole Solo, Pole Group, Lyra Solo, Lyra Doubles), and although this was an amateur competition, the contestants were nothing short of bloody professional in everyone’s book. They owned that stage in a venue with impressive stadium-seating that offered an eagle-eyed view of every movement and facial expression. Everything was brought to the table including mind-blowing special effects, elaborate props, a fantastic selection of songs, and of course, a delightful array of tricks and treats. What was especially endearing about this year’s competition was the open interpretation of Halloween and influences from Hollywood, mythology, exotic dance and pantomime that shone through in the performances.

The wonderful winning shows included Savannah’s portrayal of Captain Jack Sparrow who delighted the crowd with her charisma and commitment to her character. Her mum was in tears and so was I when they announced her as winner of Pole Solo. Runner up in Pole Solo was the Amazing Grey Ace,  representing Miss Fit Dance Studio, who thomped the stage as a dinosaur and killed a park ranger that looked a bit like Steve Irwin.


The Pole Group division featured two very different shows – ShowPony Pole and Burlesque Troupe were up against Miss Fit’s Diamond Dolls. ShowPony won with their ensemble freak show complete with a bearded lady, while Diamond Dolls were runner up with their bad-ass Black Sabbath routine.

Drama came alive in the lyra division, and while pole speaks of the heart, lyra speaks of the soul. Rachel won Lyra Solo with a super-flexible marionette performance that reminded me of a tortured Frida Kahlo, while runner up KittyHawk was a heart-stopping White Swan in all her elegant glory. It was a nail-biting finish between these two lovely ladies.



Lyra Doubles was won by Duo Emarella who completely convinced the crowd that they actually are creepy twins, perhaps even conjoined at some point. They also won audience choice for Most Entertaining Performance. Runner up was Kiah and Yasmine from Pole Athletica with an enchanting story of Peter Pan fighting his own shadow, using impressive acro-dynamics to bring this unique concept to life.

Honourable mentions in pole goes to muscle-bound mother of four Lisa Ebrahim who actually levitated in her performance, and Mini Monroe who put a spell on the crowd with her beautifully bubbly burlesque routine. Tiger Lily got her roar on as she railed against the madness of suburban life, while Bianca also representing Miss Fit Dance Studio, was a super-slinky cat showering herself in milk. Magda Miss Carrot meanwhile devoured the heart of her unsuspecting victim after pulling out every seductive trick in the book. In lyra, Gaybie showed us corpse-bride-in-drag complete with UV balls, while Annie Lou made her debut as a demented toy wrecker. Hoopsy Daisy showed us the wildest trick on the night as one girl flew backwards into the lap of another, and Katantha stared us all down with ‘resting psycho face’.


Bianca showers herself in milk… meow!

Special guest artists featured the Dark Prince of Pole, AnDre Le, who floorplayed his famous signature style and finished with a smattering UV-lit orgy on stage in 10-inch heels, while the stunning Shaunah Johnson, fresh from winning Miss Lyra Australia, showed us an eye-watering contortion-style routine that left the audience gasping.

Expert judges on the night were Australian and International Pole Champion Andrea Ryff, Studio Pole director and  HardCore Pole Championship organizer Dani Blyszac, and Pole and Lyra coach and performer Yvonne Koblar, Lyra and Dance professional Natasha Usmar and superstar circus performer Shaunah Johnson.

Treats were aplenty for winners including $3000 in cash and prizes and audience awards for trivia, lucky door raffle and Best Bloody Costume. Chilli indulged in a bit of Sashie-Porn after winning the inaugural ‘Sashie Award’. Perhaps Chilli could do an opening act to the song ‘You Can Leave Your Sash On’?!!

The final note goes to Sarah Thompson, owner of Miss Fit and ultimate boss lady who we’d all kill to work for. She was so calm, cool and collected throughout the evening which ran to pin-point perfection, and her team of Miss Fits did an incredibly outstanding job of putting on not just an event, but a truly magical experience for all.

About the Author



Ebony is a Sydney based pole performer known for her love of flexibility and unique routines. A passionate student, performer and writer, Ebony has been learning pole for over a decade with some of the most renowned pole studios in Sydney. She currently teaches at Pole Athletica in Surry Hills where she loves sharing her tips for nailing hardcore tricks and splits.

Before pole dancing, Ebony worked for 3 years as a life model in Sydney and France and studied theatre acting for 1 year at the Actors Centre in Surry Hills.

When Ebony is not poling, she likes to experiment with making her own costumes and enjoys the adventurous side of freelance work.

You can find out more about Ebony at


Halloween Heaven - Sydneys killer comp

Monday, September 24, 2018

 With less than 2 weeks to go, tickets to Sydney's first combined Lyra and Pole competition are getting snapped up fast. You'll kick yourself if you miss out on this freaky night of tricks and treats. Expect the unexpected in this celebration of the dark side......

Halloween Heaven is different from other aerial competitions. Its not just the artistes onstage that have all the fun! Our spooky showgoers are kept busy with a brain bending trivia quiz, lavish lucky door prizes, and the chance to compete in the Bloody Best Costume prize. So dig out your bloody best Halloween gear and hone your zombie shuffle - you could be dragging home a bloody awesome prize. Mistress of Ceremonies will be the outrageously funny Chilli Rox - Australia's hostess with the mostest. PLUS we need you to vote for our Most Entertaining Performance - a prize worth $600- You choose the performance that really freaks you out.

Kicking off with a killer opening act performed by the Miss Fit instructors, you will witness the emergence of the best upcoming Lyra and Pole competitors from Sydney and Melbourne in solo, doubles and group routines. Be spellbound by an extravaganza of circus and pole artistry, contortion, dance, acrobatics in jaw-dropping Halloween-themed performances. Our frenzied Finalists are competing for $3000 in cash and prizes.

Competition divisions:

Pole Soloist

Pole Group

Lyra Soloist

Lyra Doubles 

Scintillating guest performers Miss Lyra Australia winner Shaunah Johnson and the Dark Prince of Pole AnDre Le will be conjuring spellbinding shows that will have you on the edge of your seat.

You'll do it all in fine style! All our audience will have comfy seating, an eagle eye view of the stage, and bars in the theater serving your favorite brew.

Tickets from $40- + bf, buy through Eventbrite - click on the link below to get yours now.

We're gonna thrill ya that night!!!!!!!!!!!!!!!!



The details...

Date: Saturday October 6, 2018

Venue: North Sydney Leagues Club, Norths, 12 Abbott Street, Cammeray

Tickets: From $40- +bf

Doors open 6.30 pm, show starts 7 pm, we'll be all done by 11 pm.





MayDay! How to save your body, mind and spirit from the winter blues.....

Tuesday, May 01, 2018

As we approach the cooler months, its easy to get into a sense of hibernation, and to give up on your good exercise habits. Most of us exercise less than we should. The CSIRO recommends at least 75 - 150 minutes of vigorous exercise each week (or up to 300 minutes of gentler exercise such as walking) and to include muscle strengthening activities 2 days per week. So if your only exercise is walking to and from your car, now is the time to make some small steps for positive change. Be realistic with your fitness goals and you're much more likely to enjoy the process and to stick to your program. Small steps lead to small wins. This all builds up to bigger change and body transformation.


Remember that when you attend classes with us, you will feel part of a community, the mood is friendly, supportive and non-competitive. We are all there to push ourselves to achieve something that we haven't tried before, maybe something we never dreamed we would achieve. We learn a new found appreciation of just how capable our bodies can be, and a new sense of self-worth. A workout is never a punishment for eating too much. What we eat should be the nourishment to nurture and fuel our bodies. Their reward for being wonderful.



Its not just about fitness. Exercise makes you feel happy! According to mbg movement, each time you exercise you release endorphins into your brain that make you feel good. This can reduce your cravings for other "feel good" foods or drugs. A workout is your chance to de-stress, and regular exercise changes your hormone pattern to make you more resilient to long term stresses. Getting active energizes you so you can actually achieve more in your day not less. As you get stronger you become more confident - you learn to trust yourself more and this new found self-esteem flows on to other areas of your life. You can be more in charge of your life. This in turn reduces anxiety, and you'll sleep better. No better way to start the day!

At Miss Fit we have witnessed countless women re-define how they look and more importantly how they feel. Actually the most commonly reported benefit of doing classes with us is happiness, self-worth, and to have a regular dose of fun each week. Our classes have helped many to get off anti-depressants and deal with anxiety and body image issues. Learning to love and appreciate your body - no matter its size or shape - is a quality we all need to work on. We turn negative thoughts into positive actions. Then there's no stopping how great you can be!

The new term at Miss Fit kicks off from Monday May 7 2018. 

Studios at Artarmon, Castle Hill and Taren Point.

We offer Pole Fitness, Pole Dancing, Aerial Yoga, Aerial Fitness, Aerial Hoop, Flexibility, Contortion, Handstands, Conditioning Classes, Burlesque, Mums and Bubs, Kids Aerials, and Teen Lyra classes. There's something for everyone!




Early Birds savings this week at Miss Fit

Monday, April 16, 2018

Don't miss out on the savings! Term 3 at Miss Fit kicks off from Monday May 7. Book and pay in full for your classes by Sunday April 22 and SAVE 5% on your term fees.

Discount code outsideleghang

Book more than 1 class in the same term and SAVE 30% on the second class. The early bird discount will also be applied to your discounted class fees.

There's EVEN MORE to choose from at Miss Fit - daytime evening and Saturday morning classes, more Dance classes, new Abs and Ass Class, kids Aerial Classes, Lyra for teens and adults, Burlesque, Aerial Fitness, Aerial Yoga, Pole Fitness, Pole Dancing, Flexibility, Contortion and Handstands.





New Abs and Ass Classes at all three Miss Fit studios!

Sick of your pot belly? Carve out your Fab Abs and Buns of Steel in this targeted conditioning class. Suitable for all levels of fitness - exercises will be customized to suit you. No pole tricks taught but you'll use the poles as a conditioning tool. You'll be taken through progressions during the term as you get stronger. Scheduled at all three studios. $190- for the 8 week term.

Find your Fitness Classes now.



More Daytime Sling, Pole and Lyra Classes

Don't forget that we have morning classes running at both our Taren Point and Castle Hill studios if you like to exercise during the day while the kids are at school. Pre-schoolers can join you or do their own kids class at Kinder Café right next door at Castle Hill for only $10-. Great for a coffee after your class! Aerial Fitness, Pole Fitness, Lyra and Bendy Babes classes available. 8 week term from $190-.

Check it all out on the Timetable Page of our website. Download the PDF at the bottom of the page to see all the class times.


Burlesque Classes now at Miss Fit Artarmon

Brianna Bluebell a Miss Burlesque Australia winner, is joining the Artarmon teaching team! She will be revealing the secrets of the stage, so that you can channel your inner showgirl while mastering the classic Burlesque bump n grind, shimmies and struts. Learn how to entrance with a glove peel and to seduce with a look. You will be unleashing your Girl Power as you master a sizzling routine to perform at the end of the term.

Thursdays 8.30 pm, 1 hour, 8 week term $190-. New term starts May 10 2018.

Book now though the Timetable Page on our website


Miss Fit Ranks Top 10 in Urban List Sydney's Best Yoga Studios 

Urban List recently ranked Miss Fit in the Top 10 Best Yoga Studios in Sydney. What's your favourite - the gentler Aerial Yoga or the more acrobatic Aerial Fitness? Not sure? Your first class with us is just $20-. Contact Us to book your class. Studios at Artarmon, Castle Hill and Taren Point.


 Miss Fit on Channel 9's Today Show

Natalia Cooper and the Today Show team recently broadcast their live weather crosses from Miss Fit Castle Hill. Our aerial yoga, aerial fitness, pole fitness, kids aerial and lyra classes were all featured. Natalia did one weather report inverted in a yoga sling! You can try it too! Like to try before you buy? Check out the Taster Class dates and times on the Taster Class page of our website.


Try before you buy - sample a class with us!

Like to try before you buy? You have the opportunity to sample a class for just $20- and then decide if you want to continue for the term. Whether its Beginners Pole, Aerial Yoga, Aerial Fitness or Aerial Hoop - you can sample a class - see if you like it! If you then want to book in for Term 3 you'll save $20- off your term fees - so you're getting a FREE CLASS.

You don't need to be fit to start - this is how we get fit!

Check out the TASTER CLASS times and book in. Remember to say which studio and which class you wish to attend (-:


Contact Us

Not sure which class is right for you?

Transferring from another pole studio and need to work out where you fit in our pole levels?

Worried that you're not fit enough to start?

Want to book a pro rata term?

Reply to this email or give me a call on 0431 244 162 and we can work it out for you!


Sarah T aka Miss Fit










Why you dont need to bother with New Years resolutions.

Friday, January 05, 2018

While we're in holiday mode its a great time to take stock of our lives and envisage those areas that we'd like to improve and the goals that we'd like to achieve for the upcoming year. This is a really important step in making those wishes become reality. However sometimes we're overly ambitious with our plans and don't follow the right steps to make them a reality. Its been estimated that less than 10% of new years resolutions result in permanent changes. Why do they fail? You need to put some science behind changing behaviour.

According to behavioural psychologist Susan Weinschenk PhD from Brainwise, there are two main lines of brain and behaviour science that influence New Year's resolutions: The science of habits and the science of self-stories. These are her suggestions on how to successfully create change in your life.


The Science of Habits and How to Change Them: 

We all have hundreds of habits that we perform each day as part of our daily living ritual. Most of them we don't even think about, and we probably cant remember when they started. For example, your morning get up ritual, how you dress yourself each morning, your breakfast routine etc. You don't need to think about them, its just what you do.  Our brains are busy thinking about the day ahead.

  • Contrary to popular opinion, it's not hard to change habits IF you do so based on science.
  • To change a new habit you essentially have to create a new one, so whether you are changing an existing habit or creating a new one, the "scientific" method for doing so is the same.
  • There are 3 steps to follow to create a new habit:
    1. You MUST pick a small action. "Get more exercise" is not small. "Eat healthier" is not small. This is a big reason why New Year's resolutions don't work. If it's a habit and you want a new one it MUST be something really small. For example, instead of "Get more exercise" choose "Walk 1/3 more than I usually do" or "Take the stairs each morning to get to my office, not the elevator", or "Have a smoothie every morning with kale in it". These are relatively small actions.
    2. You MUST attach the new action to a previous habit. Figure out a habit you already have that is well established, for example, if you already go for a brisk walk 3 times a week, then adding on 10 more minutes to the existing walk connects the new habit to an existing one. The existing habit "Go for walk" now becomes the "cue" for the new habit: "Walk 10 more minutes." Your new "stimulus-response" is Go For Walk (Stimulus) followed by "Add 10 minutes." Your existing habit of "walk through door at office" can now become the "cue" or stimulus for the new habit of "walk up a flight of stairs." Your existing habit of "Walk into the kitchen in the morning" can now be the stimulus for the new habit of "Make a kale smoothie."
    3. You MUST make the new action EASY to do for at least the first week. Because you are trying to establish a conditioned response, you need to practice the new habit from the existing stimulus from 3 to 7 times before it will "stick" on its own. To help you through this 3 to 7 times phase make it as EASY as possible. Write a note and stick it in your walking shoe that says "Total time today for walk is 30 minutes". Write a note and put it where you put your keys that says: "Today use the stairs." Put the kale in the blender and have all your smoothie ingredients ready to go in one spot in the fridge.

The Science of Self-stories:

Everyone has stories about themselves that drive their behaviour. You have an idea of who you are and what’s important to you. Essentially you have a "story" operating about yourself at all times. These self-stories have a powerful influence on our decisions and actions.

Whether you realize it or not, you make decisions based on staying true to your self-stories. Most of this decision making based on self-stories happens unconsciously. You strive to be consistent. You want to make decisions that match your idea of who you are. When you make a decision or action a way that fits your self-story, the decision or action will feel right. When you make a decision or act in a way that doesn’t fit your self-story you feel uncomfortable.

If you want to change your behaviour and make the change stick, then you need to first change the underlying self-story that is operating. Do you want to be more optimistic? Then you'd better have an operating self-story that says you are an optimistic person. Want to be fitter? Then you'll need a self-story where you enjoy regular exercise.

Story Editing:

  1. Write out your existing story. Pay special attention to anything about the story that goes AGAINST the new resolution you want to adopt. So if your goal is to learn how to unplug and be less stressed, then write out a story that is realistic, that shows that it's hard for you to switch off, and that you tend to get overly involved in dramas at home or at work.
  2. Now re-write the story -- create a new self-story. Tell the story of the new way of being. Tell the story of the person who appreciates life, and takes time to take care of him/her-self.

The technique of story-editing is so simple that it doesn’t seem possible that it can result in such deep and profound change. But the research shows that one re-written self-story can make all the difference.

Both these techniques of habit change and story editing work. You can do either one or both. Give it a try. What have you got to lose? This year use science to create and stick to your goals.


If you're wanting to exercise more but don't enjoy the gym experience, boutique fitness classes may be the solution for you. At Miss Fit we are Sydney's leading provider of small group fitness classes specialising in pole fitness, pole dancing, aerial yoga, aerial fitness, aerial hoop, flexibility and contortion, handstands and conditioning classes. We also offer mums and bubs classes and kids aerial yoga classes. With over 120 classes running each week there's plenty to choose from. Find out more. The mood of our classes is supportive, non-competitive and very friendly. You will join a community where you will have the opportunity to achieve your fitness goals and so much more. Most importantly you will feel really good about you!


If you're wanting more help in creating healthy eating habits, we offer Miss Fit MakeOvers - where our expert dieticians work with you to create long term habit change and weight management for a happier and healthier you. Priced from only $190-.


Our next term kicks off from January 15 2018 - find a class that suits you and book in through the Timetable Page on the Miss Fit website.










What should I wear to my pole class?

Wednesday, December 06, 2017

Feeling comfortable when you attend an exercise class is not just about finding the right fit for your fitness fix. Its also about wearing the right clothes. For students new to pole fitness or pole dancing classes, there is often an expectation or paranoia that you're going to have to reveal a lot of skin in your first class. Fear not! In the beginner level,  shorts and a top suitable for exercise are fine. Its important to understand that we need some skin exposed to help us grip to the poles. So having your lower leg and arms exposed is all that's needed when you start. That's why full leg leggings are not suitable. You don't need to buy a new outfit for your first class. Bike shorts or anything elasticized will be just fine. A singlet top is perfect so your arms are free to grip the pole and you wont get too hot. Bare feet are fine. Our floors are carpeted and the studios are air-conditioned to keep you comfortable.

As we progress up through the levels, we are using different body parts to grip to the pole so we can perform leg hangs and other pole tricks where we're not holding on with our hands. That's why we need an exposed tummy for intermediate and higher level pole classes. In those levels a crop top and short shorts work best. Boyleg shorts are only suitable for beginner level classes as they actually make it harder to grip the pole between your thighs. There's nothing more annoying than sliding down the pole because the fabric wont let you grip.

An interesting benefit of attending pole classes is that you develop a new respect and love for your body. Instead of being self-critical for perceived inadequacies, you'll realize just how good you are. Associated with this comes body acceptance, and you'll feel far more comfortable revealing more skin. 


Our students rank feeling comfortable in their exercise gear as a higher priority than price, colour or style. There are some specific requirements for pole gear that are unique to our sport. Pole pants need to be a stretch fabric with a wide gusset and exposing the inner thighs. Some pole pants have a ruched bottom so your pants travel with you when you slide down the pole. Tastes vary widely as to whether the butt cheeks should be on show or not. Most prefer them covered, but there's plenty of polers that loving letting them hang out! You can decide what feels right for you. Above all, avoiding wardrobe malfunctions for wide leg moves is all important, so you do want a wide gusset.

Pole tops need to be stretchy and supportive enough so that you don't feel that you need to wear a bra as well for extra support. Its very worthwhile to spend a bit of extra money on a well designed and well made top. There's nothing worse than hanging upside down from a pole and worrying that your puppies are going to pop out! If you're well endowed, select a top that gives good coverage over your cleavage - not quite as sexy but you feel very comfortable in any inverted move. Tops that have a racer back will give you great grip on the back of your shoulder for leg hangs and other hands free holds. Some tops are really awkward to get off - super annoying when your arms are exhausted after a pole workout - so its great to try the top on before you buy. 


At Miss Fit we have pole wear and athleisurewear available to try and buy at the studios, or online through our website. We sell Tatiana Active Wear at our 3 locations across Sydney - studios at Artarmon, Castle Hill and Taren Point. Styles and colours to suit all tastes. Basic black, grey, white, green or the colourful orchid or quartz prints. When you try them on you'll realize how comfortable they feel. The stretch fabric is silky smooth and you'll never end up with an awkward wedgie or wardrobe malfunction. The Tatiana range is priced from $55-.





Come dressed in the right gear and you'll definitely have a more enjoyable workout. 

What about heels? We are a heels optional studio. Heels are not for everyone, but some women just love them. Starting off in bare feet is just fine. As you work your way up through the levels you may want to buy some heels - they do make you look far more sexy - and they make some pole climbs and tricks easier! Ill go into more detail about choosing the right shoe and how to walk in them in the next blog.



5 reasons why you will fail on a diet, but how you can drop a dress size for Christmas.

Tuesday, October 17, 2017

If losing weight was easy I would not be writing this blog! There are so many reasons why diets have a high failure rate. Sometimes we're just eating the wrong foods (low fat does not mean low calorie), we feel too hungry and succumb to temptation, we don't get results quickly and then lose our motivation, we hate going to the gym, or sometimes there's factors at home that make it hard to keep pushing on.

If you can relate to this, read on, for there are ways to get around these very real issues.

Let's get one thing straight. Diet is a 4 letter word. Lets put it in the swear jar! Diet screams Deprivation, Isolation, Emptiness and The Blues. We've all been there, and I hope that you never have to put yourself through that again. We will not be dieting!

Let's get our heads around a different concept. Lifestyle. When you take a more holistic approach, healthy living and healthy eating just become our daily habits. They feed off each other and go far beyond what you put in your mouth. Healthy living is a state of mind and covers your mental, emotional and physical state. A happy head, happy heart and happy body are all interconnected. By tweaking one area, there's often a change in other parts of your life too. We need to feel connected with those around us, feel purposeful in our daily lives, and feel loved. When you join a community of like minded people, there is a group energy and common purpose that carries you all forward like a current towards a common goal. It's far easier to flow with the current than trying to paddle upstream solo!

At Miss Fit you are joining a community of women in a non-competitive, supportive and non-judgemental environment. In our small boutique classes our instructors create a feeling of friendship and trust. You will enjoy a fitness experience that is challenging, rewarding and exciting.  Achieving goals that you never expected you would or could ever do is the greatest high imaginable. That new found self belief carries you on to attempt the next challenge. We have had many women overcome battles with depression, anxiety, and poor self-esteem by joining our classes and discovering a new side to themselves. Apart from feeling great on the inside, they look fit, toned and fabulous!


In 2012, Miss Fit Dance Studio was the first pole studio in the world to run a clinical trial to measure the effectiveness of combining pole fitness with a calorie controlled meal plan.  In 8 weeks, our participants lost up to 13 kg, lost up to 47% total body fat, and had visibly improved muscle tone. All reported feeling happier about themselves, and dropped at least 1 dress size. See all the details here.

Since then, many women have joined our community and have been guided through our Miss Fit MakeOvers programs. You are not doing this alone. You are working closely with our expert dieticians who customize your meal plans to fit in with your body transformation goals.  They are then meeting with you and mentoring you through the program, helping you to understand how to make lifestyle changes so you can adopt healthy eating habits for the long term, for permanent weight loss.


Christmas is not far away. But you have time to complete an 8 week Miss Fit MakeOver and drop a dress size in time for the silly season! Our new term starts from October 30, so this is a perfect time to get started. If you haven't done any classes with us before you can book a taster class. CONTACT US TODAY.

 Why Diets Don't Work.


If you go around hungry all the time, sticking to a diet isn’t going to work. Your body demands energy and fighting hunger is just not sustainable long-term. On the Miss Fit MakeOvers meal plans we are fuelling your body for exercise. You should never feel hungry. If you do, your dietician can tweak your meal plans.

We don't demonise foods but include foods from all food groups and offers a balanced “everything in moderation” approach to healthy eating. Lean meats, fish, dairy, eggs, tofu, rice and legumes, in addition to fruits and vegetables, are all part of the plan. And we factor in treats - a glass of wine or some chocolate, as well as delicious desserts!


Let’s face it, none of us have hours free every day for food shopping and cooking, let alone think about what to make for dinner.

All meals on the Miss Fit MakeOvers  are easy to cook and family friendly. Ingredients don’t have to be sourced from the local farmer’s organic market or health food store. They can all be bought at the supermarket and prepared at home. By shopping once or twice a week you can have all the ingredients you need to be able to stick to the meal plans. You don't need to buy any expensive supplements.

The meal plans are practical, realistic, and easy to follow. You can have all the family eating the same meals that you do.


We don't want you to live as a hermit - that is not healthy! Food is a crucial part of our social lives. We have lunch with work mates and eat dinner with family and friends. If your diet doesn’t allow you to eat out, or cook a meal that everyone can enjoy, you’ll lose out on quality downtime with the people you love.

And while many diets dictate what you should eat every day, the Miss Fit MakeOvers meal plans are flexible. Eating out? No problem. You can record the foods you have eaten at your favourite restaurant into your food tracker. Your dietician will make sure that you stay on track with your overall goal.


So many of us have a sweet tooth! And some of us have an actual sugar addiction, that over time we can work through. But if you've been good why not reward yourself? Yes, the Miss Fit MakeOvers meal plans allow for occasional treats such chocolate. But even better, and part of our broad approach, is that there are lots of delicious dessert options so you will never feel that you are missing out.


Just like food prepping and cooking, many of us don’t have the time to go to the gym. If you want to exercise from home, we have the DIY MakeOver plan with detailed step-by-step descriptions on how to do each workout, no equipment needed. Only $190- for the 8 week program of exercise and meal plans.

Even just 1 hour of exercise a week has been shown to reduce depression and have a fitness benefit. Obviously if you can do more you will get even better results. 

Most of us prefer to exercise in a group, and that is how you will really develop a sense of community and fun. We have lots of different classes for you to choose from - aerial yoga, aerial fitness, pole fitness, pole dancing, aerial hoop, conditioning and flexibility classes. Plus we have flexible timetabling with daytime, evening and Saturday morning classes - to make it easy to fit in with your busy lifestyle. We also offer mums and bubs classes at our Castle Hill studio with affordable child care right next door.


Once you find classes that you really love, it becomes something that you really look forward to each week, and you get to catch up with your new friends. On the Choose to Lose and VIP MakeOver programs you will be exercising with us at least twice a week. Priced from only $12/day including all classes and dieticians consultations, these plans are very affordable. Click on the links for more details, and contact us to find out which one would work best for you.

Fit by Choice

Miss Fit Dance Studio