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 www.ebonypoleartist.com


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 



5 Best Office Chair Workouts

Monday, August 14, 2017

1. Sneaky Buns and Guns:

You wouldn't know simply by looking at it, but this small-range-of-motion exercise is great for firing up the inner thighs, glutes, and triceps.

How to do it: Start on the edge of the chair, knees bent and together with feet flat on the floor, hands just outside of hips, and elbows slightly bent. Squeeze knees and "cheeks" together tightly while pushing down with hands, extending elbows (you'll sit taller, but you should never leave your seat). Release. Do 30 quick reps in a row.

2. Magic Carpet Ride:

The “Magic Carpet Ride” works your core and arms.

How to do it: Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly, muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.

3. The Wooden Leg:

For lower-body strength, try the “Wooden Leg.”

How to do it: Sit in your chair. Extend one leg out straight in front of you. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.

4. Arch and Twist: 

Strengthen your back and abs—all while keeping your lower body engaged—with this toning move.

How to do it: Sit tall with knees bent and together (focus on squeezing inner thighs together for more muscular activation), toes pointed, hands behind head. Brace abs in tight and hinge back until just shoulder blades are lightly touching the back of the chair. Bring body forward, crossing right elbow to the outside of left knee. Return to start. Repeat for 20 alternating reps.

 5. Arch de Triomphe:

You will need to stand for this one - and you can high five the office as though you've just nailed a big sale!

Stand in a doorway, hold the door frame on each side and walk forward until you feel a stretch in your chest. Last, try supported back extensions. Hold your hips and gently extend your back by bending backward.

Like to do more? Check out the range of classes that we offer - aerial yoga, aerial fitness, pole dancing, pole fitness, flexibility, contortion, and conditioning classes.








What gets you excited?

Monday, May 15, 2017

Don't let life get you down! We are all very busy, and sometimes work, family and financial pressures can create enormous stress. We all need an outlet where we can escape the humdrum of daily life and feel happy.        

Whether its in the yoga slings, spinning on a dance pole or hanging from the lyra, we use exercise to not only for the physical challenge, but to make us feel good about ourselves. By pushing beyond our comfort zone we discover inner strengths that may have been previously untapped, and that new found confidence radiates to other areas of our lives. That's when we feel like superstars!

When you join up for classes at our studios, its much more than a fitness workout. You are joining a community. The mood in our classes is non-competitive and supportive. We work together to overcome fear and thoughts of "I cant do this". Our expert instructors will guide you so that you get to safely perform feats that you never imagined you could or would ever do.

As the largest group of pole and aerial fitness studios in Sydney there's always plenty of options at Miss Fit. We have an expanded range of classes - daytime, evening and weekends - to suit all fitness levels and lifestyles.


More daytime classes!

Our next term starts from Monday 15th May. We've scheduled extra daytime classes for you.

Artarmon: Aerial Yoga, Bendy Babes, beginners pole

Castle Hill: Bendy Babes, Beginners Lyra, Aerial Fitness, more pole classes

Taren Point: Aerial Fitness and Conditioning classes

8 week term priced from $190-

Check out the Term 3 Timetables


 More Pole Classes!

As the largest group of pole studios in Sydney, there's a class to suit every level and lots of timetable options. From absolute beginners through to the pole elite, you can select either the Fundamentals class which focusses on teaching you correct technique, or take on the challenge of a Choreography term and also perform at your end of term Grad Night.

Choose Dance with 'Dre or Dance with J at our Artarmon studio and you'll learn a new routine every week.

8 week term priced from $210-

Check out the Term 3 Timetables


 More lyra (aerial hoop) classes!

Following on from our beginners Lyra (aerial hoop) we will also be offering Lyra 2, a progression class for those wanting to go the next level. You will build on your foundation moves to create flow and sequences, as well as improving your strength and confidence on the hoop.

If you're new to Lyra, book in for our Beginners Lyra term.

8 week term $220-.

Details on the Timetable Page, select Aerial Classes on the drop down menu.


 Get Flexxxy!

There's no doubt about it - Flexy is Sexy! Whether you're working on your oversplit or just want to be able to touch your toes, stretching is a great way to make you look and feel awesome. Our experienced instructors will guide you through safe stretches that will allow you to become a better athlete and feel fabulous. check out our Bendy Babes classes on our timetables. 


Need a Nutrition Makeover?

Work with our expert dieticians and make healthy eating part of your lifestyle for long term weight control. Miss Fit MakeOvers are proven programs to help you shed kilos, gain muscle and visibly tone up. Most importantly you'll feel better about you!

There are a range of programs to suit your lifestyle and your budget. No gimmicks, no supplements, no fasting.

8 week program priced from $190-

They really work! See the results for yourself.



Contact Us

Not sure which is the right class for you? Call us - we can work it out.

Cant commit to a full term? We can arrange a pro rata rate for you

Want to book private lessons? Lets work out a time to suit.

Reply to this newsletter and we'll get back to you as soon as possible.


Dr Sarah Thompson aka Miss Fit

0431 244 162






The truth about exercise. Why it doesnt make you lose weight.

Monday, January 02, 2017

This might sound like an unbelievable statement from a fitness studio, but it's true! Exercise alone will not make you lose weight. Simple as that. While 100% of our calories come from food, only 10 - 30% of them will be burned by physical activity. Without getting too bogged down with science, the majority of calories are used for the basic functioning of bodily processes while at rest (metabolism) and the remainder are used in the digestion of food. And there's not much we can do to tweak these inbuilt systems.

You may feel that your world view has suddenly been turned upside down. Haven't we been told forever that if you want to lose weight you have to exercise? Yes we have. But its an overly simplistic view.  Even if you exercise every day, it alone may not be enough to create weight loss as our bodies can attempt to conserve fat reserves by slowing down metabolism after some forms of exercise. Its an evolutionary survival strategy that probably evolved when food supplies weren't nearly as plentiful. On top of that, we all tend to over-eat following exercise by over-estimating how hard we trained and because we really crave food after a workout.


The bottom line is that there are more people exercising than ever before, but what is happening? Global obesity levels are continuing to rise. Currently over 60% of Australians are either overweight or obese. We are getting fatter not thinner. What is going wrong?


The answer is so simple. Its sitting right there on the plate in front of you.


We have been set up to eat lots. Not only do we have a huge array of foods and drinks to choose from, look at how the size of our plates and glasses has ballooned over the past 20 years. Next time you visit a second hand store take note of how much smaller dinner plates were only 40 years ago. Through mass production, food is getting cheaper. The payoff is that it is nutritionally low quality. In first world countries, the poorer you are the more likely you are to be obese. McDonalds and Coca Cola assure us that consuming their calorie laden products is part of a "balanced diet" as long as we exercise. No wonder we're fat!

Are you starting to get the picture? The rest of what I'm going to say will then make complete sense.

I'm not saying that we should not exercise, nor am I saying that its not possible to lose weight. Exercise is essential for a healthy body and brain. Our bodies were designed to be active and its vital that we provide them with that outlet. Exercise has been proven by a myriad of clinical trials to be the single most important factor in preventing diabetes and heart disease, strengthens bones, turns fat into muscle and prevents brain degeneration. Its also essential for weight management.

That all sounds very worthwhile, but that's not why I exercise. Its actually about feeling connected and learning new skills. Exercise gets you out of the house so that you interact with real humans - not your virtual friends on facebook. Joining a community of like minded people working towards a communal goal of self improvement is a far more immediate reward than the health benefits that may accrue as we age. Learning new skills - whether its going upside down on a pole, mastering a somersault in a sling, or memorising choreography - is training your brain as well as your body. Leaving a fitness class on a natural high having mastered a new goal is the best drug I know. Feeling supported by your classmates when they spontaneously acknowledge your success - its priceless.

So this is the philosophy at Miss Fit. Our classes are not a punishment for your latest dietary overindulgence. We are not going to bark at you to push till you puke. Instead, we are there to engage and connect, make friends and learn new skills.  Don't worry, you will be coaxed outside your comfort zone. You will be performing skills that you never thought you would or could ever do - when your mind and body are ready. However, most of the changes will be on the inside. We are teaching CONFIDENCE. Once you really start to believe in yourself, there is nothing you cant do. You'll also discover how to really connect with and appreciate your body for all that it can do. Embrace your new found self awareness, self acceptance and resilience.

The good news is that  we can also help you to LOSE WEIGHT, so that you feel even better about you. These programs really work because we focus on your meal plans and healthy eating habits for the long term.  We offer a range of MAKE OVER PROGRAMS to suit a range of lifestyles and budgets. In each of them you'll receive a CUSTOMIZED  meal plan prepared for you by one of our expert dieticians. These are created to fit in with your weight loss goals and preferences - vegetarians and vegans catered for - as well as any underlying allergies or health issues. If you select the Choose to Lose or VIP programs you'll also have face to face consultations with our dieticians for more detailed advice and support. They will perform baseline measurements so you can track your progress, and ensure that you stay on track. For more details visit MISS FIT MAKE OVERS.

From less than $3.50 a day you can get started on your transformation. 


Its the 80:20 rule. Getting your food intake correct is essential, the exercise component is how you turn fat into muscle. Resistance training or strength building exercises have been proven to be the most effective way to increase your body muscle percentage. Pole dancing classes are the most fun form of resistance training. Not only are you getting strong and fit, but you're also training your brain as you learn new skills and choreography. Even if you feel completely unco-ordinated, your brain is designed to learn. Give it that chance.

Studies have shown that those that successfully lose weight and keep it off follow 3 principles: they follow a calorie restricted diet and avoid fatty foods, they weigh themselves weekly and they exercise regularly. Our dieticians will show you how to make right eating decisions to keep you healthy for the long term.

So whether you wanting a sense of community, a new challenge or a lifestyle transformation, Miss Fit is the studio for you!

With 3 locations we are Sydneys largest group of pole fitness and aerial fitness studios - located at Castle Hill, Artarmon and Taren Point. You'll love our brand new expanded studios at Artarmon and Taren Point, exercise in comfort and style! 

Visit our TIMETABLE PAGE for details on all our classes. Priced from $190- for an 8 week term.