Why You Are Not Losing Your Belly Fat

Monday, September 07, 2015
 

Exercising and not losing weight? 

Have you worn out the soles on your joggers and barely lost a kilo? Wasting money on gym memberships? Spending a lot of time (and money) exercising and not being rewarded with your weight loss goals is indeed heartbreaking. Worse than that, it’s downright depressing, and can lead to comfort eating which will make matters even worse.
There are many myths and myth-conceptions when it comes to exercise and weight loss.

 

  • If weight loss is your main goal, cardio based workouts may not be the best way to go. Jogging, swimming, exercise bikes, rowing machines, treadmills and cross trainers are all ways you can increase your cardio fitness, but they don’t necessarily lead to increased muscle tone or weight loss. Some people actually gain weight following cardio exercise as they overeat after each energy-sapping workout.
    • The 80:20 rule applies to weight loss – most of the positive results come from getting your food intake right, the rest is through resistance training to increase your muscle mass. You can never out-train a bad diet.
    • Starving yourself then binge eating does not lead to long term weight control. You need a healthy eating lifestyle that you enjoy and that fits around your family and work balance.
    • You do not have to live at the gym to tone up, but you do need to exercise regularly – ideally 3-4 sessions a week, in some form, resistance and/or cardio fitness.
    • There can be other reasons why you’re not losing weight such as stress, inadequate sleep, not drinking enough water, poor digestion or hormonal issues.
  •         
  • When you need help ask an expert!
  •  
  • Getting the balance right between exercise, diet and lifestyle is the key to losing weight, and most importantly, feeling great! Finding the right combination of healthy eating habits and an exercise program that you love is essential.

    At Miss Fit, we run proven body transformation programs, Miss Fit Make Overs. Many women have successfully gone through these programs to lose weight, increase muscle tone, drop a dress size or two, and feel fantastic! Most importantly, they then understand how to eat healthily for the long term.

     Weight proofing – keeping the kilos off for good!

     

    There are 3 different programs to choose from to suit your budget, your goals and your lifestyle. 

    In all our programs, our expert dieticians will customize an 8 week meal plan for you that factors in your dietary preferences, allergies or special requirements. The meal plans are realistic and do allow for treats and some alcoholic drinks in moderation. There is no fasting involved, just eating more of the correct foods.

     

    You can then either choose to exercise at home in your own time, or come to our studios and join the Miss Fit community. Our exercise classes are designed to be fun, muscle building and to fit around your lifestyle. Our expert instructors will ensure that you get the most out of every class. The focus is on resistance training to allow you to convert unwanted fat into muscle. This is the best way to lose weight, and we know how to make it fun. You can choose from pole dancing, pole fitness or aerial yoga.

     

    We have 3 locations with beautifully appointed studios so you can exercise in comfort and in a supportive friendly environment. Choose from Castle Hill, Artarmon or Taren Point .

    Miss Fit MakeOvers are affordable – from less than the cost of a coffee a day including your personalized meal plan and exercise program.

     

    SPECIAL OFFER!
    We have Taster Classes running at our 3 locations from now up till the start of our next term on 21st September. You can see how you go spinning around a pole, or learn how flying is fun in the aerial yoga slings – without having to commit to a whole term. All Taster Classes are designed for absolute beginners with no fitness or yoga background.

    Click on this link to find out the dates of the Taster Classes – you can then book yourself in through our on-line form.

    Taster Classes cost $20- and if you choose to book in for the up coming term, you’ll get a $20- discount off your term fees! All discounts apply to your Miss Fit MakeOver fees if you choose to join up for the program.

    Remember – even if you’re not the best in the class, you are still way ahead of those still sitting on the lounge.

    DON’T LET LIFE GET IN THE WAY – GET STARTED TODAY! 

    Like to have a chat about your fitness goals? Call me on 0431 244 162.

    Dr Sarah Thompson aka Miss Fit

     

    Miss Fit on Embarrassing Bodies and the Today Show

    Friday, August 21, 2015
    Strength and Confidence. We all possess it but we don’t always channel it. How do you feel? It’s easy to develop a disconnect between our head and our bodies. Life gets in the way and we forget about really looking after ourselves. We tend to eat badly, under-exercise and generally take our health for granted. We can then enter a negative spiral of weight gain and self-resentment. Being active can allow you to discover inner strengths and qualities that were previously untapped. Through fitness you can overcome fear and negativity and become your ultimate self.

    At Miss Fit we want you to feel good about you.

          YOUR BODY YOUR LIFE

    Miss Fit on Channel 9’s Embarrassing Bodies
    Our bodies are NOT embarrassing! We just need to look after them. Dr Christian came to our Castle Hill studio to check out our nipples! Were we all normal? Watch and find out. Our segment is from 15:45 if you want to scroll through.

    Miss Fit on the Channel 7’s Morning Show
    We all want toned arms – they look hot! The Morning Show compared Pole Fitness with Pilates, surgery and an ultrasound technique to see which gave the best results for toning up arms. It was a no-brainer! Pole Fitness was the clear winner – a confidence booster, the best value and no scars. See for yourself.

    Get your diet and your body back on track with a Miss Fit MakeOver!
    At Miss Fit we have a TEAM OF EXPERT DIETICIANS AND FITNESS GURUS who are committed to guiding you through your self transformation. Whether you want to lose weight, need a nutrition makeover, or are preparing for a special event, we can help you. We have a range of programs to suit all lifestyles and budgets.

    YOU NEED TO EAT RIGHT. Every Miss Fit MakeOver Program includes a CUSTOMIZED MEAL PLAN that is created for you by our qualified dieticians. Your food preferences, lifestyle and any underlying health issues are all catered for. Vegans, breast feeding mums, diabetics, coeliacs can all be catered for. We have heaps of easy healthy recipes for you create satisfying meals for you and your family.
    These programs really work – check out the results.

    1. DIY – EXERCISE AT HOME AND EAT RIGHT
    An easy to follow 8 week program of exercises that you can do at home in your own time – no equipment needed. These exercises will turn unwanted fat into muscle, as well as improving your balance, co-ordination and flexibility. Your customized meal plan will be prepared by our expert dieticians. Download the exercise plans, follow our videos, and see your body change. Just $190- for your meal plan, exercise program and access to our on-line recipe library. Learn more.

    2. CHOOSE TO LOSE MORE
    If you like more face to face contact then this is the program for you! We help you to create lifestyle change and long-term healthy habits. The Choose to Lose More 8 week program includes one on one consultations with our expert dieticians AND you come to our studios to enjoy the benefits of training with Miss Fit in our pole fitness, conditioning or aerial yoga classes. You’ll also have access to our online exercise programs. Just $545- for your consultations, meal plans, group classes and access to our on-line exercise and recipe library. Learn more.

     

    3. VIP – PLATINUM PACKAGE
    Guaranteed results with the ultimate 8 week TOTAL TRANSFORMATION. Do you want to be perfect for your wedding, a competition, or just the ultimate you?

    Fortnightly consultations with our dieticians including detailed measurements to track your progress, as well as group classes AND personal training sessions with our fitness experts. We help you create positive lifestyle change and long-term healthy habits. Your $1295- includes weekly personal training sessions, dieticians consultations, meal plans, group classes and plenty of mentoring between sessions. Learn more.

    Before you start any Miss Fit MakeOver program we like to have a chat to you to discuss your lifestyle and your body transformation goals. Fill out our  ON LINE ENQUIRY FORM and we’ll be in touch, or feel free to call us for a chat.

    Speak to you soon!

    Dr Sarah Thompson aka Miss Fit

     

    Three Things I learnt Through Aerial Yoga

    Wednesday, August 05, 2015

    I was excited to do aerial yoga. I’d seen it on YouTube and in magazines and had to try it! I had attended floor based yoga classes but I was looking for something more dynamic. I soon found that being aerial (even though I was still close to the floor) pushed me right out of my comfort zone. I didn't realize how disoriented and afraid I would be. I had totally lost that “no fear of falling” thing I had as a kid. I watch my kids do it now – they rumble and tumble off the couch. No matter how many times they fall or I tell them not to, they still do it. They are not afraid to fall, and every day they learn something new.

    I am afraid to fall. Not only physically but also to fail in other areas of my life. So, as I was dangling from the fabric sling, I realized I needed to relax and get over the fear. The worst thing that could happen would be that I would hit the floor, bruising my ego. But I didn’t fall. My instructor was not only patient with me but also checked that I was wrapping the sling correctly so that I would not fall. I just needed to learn to trust the sling and listen to her instructions. Then I had a revelation, and fear turned to fun! The mood in an aerial yoga class is very supportive too. We are all overcoming fears of some sort, and we don’t all perform every exercise perfectly. The classes are peppered with grunts, snorts, farts, laughs and fails. My challenge now is not how to overcome fear but how to transition smoothly into my aerial circus sit – come to a class at Miss Fit Dance Studio and you’ll find out what that involves!

    1. Hanging upside down is fun. Seriously, how often do you find yourself hanging upside down? I was never the kid in the playground hanging upside down on the monkey bars. I erred on the side of caution, and at 32 I went upside down for the first time. Being able to hang completely suspended creates the most fantastic de-compressive stretch – your back will love you! This is now my favourite part of the class.

    2. It is okay to leave your comfort zone. I am a creature of habit and do not readily change my daily rituals unless I have to. Doing aerial yoga broke the tightly bound laces I have wrapped around myself. How many times have I missed out on something because of inner fear? I realized it is time to take chances not only with my exercise routine, but in life.

    3. It’s okay to not know what I am doing. I admit it I am a control freak. I love knowing what I am doing, and being wrong is so hard for me. I had absolutely no idea what I was doing when I walked into that aerial yoga class. It’s quite different from any other yoga or gym class I had attended previously. With the teachers guidance I managed to do things I never would have tried on my own. She showed me what to do, and then she had to show me again because I just didn't get it the first time. I usually never ask for help, because I hate being the one to not know what I am doing. I realized that keeping mute is not going to get my questions answered.

    Flying is Fun!

    Jenny, Sydney.

    When you undertake to do a course with Miss Fit, you make a commitment not just to improve your fitness, but to challenge your limits and discover something about yourself that was previously unknown. We will guide and help you to push through the barriers of “I can’t do this”, to reveal your inner strength and the beauty that is to be found when you conquer fear and become your ultimate self. Visit our website to book yourself in for a Taster Class 

    Why Diet Foods Make You Put on Weight

    Friday, July 10, 2015

     

    Yes it’s true. We all like to choose foods that we think are going to be good for us. Right. If we’re trying to lose weight we generally choose the ones labelled low fat, sugar free, low GI etc. Sounds logical? Wrong. If you thought that by substituting artificial sweeteners for sugar, drinking fruit juice, and eating margarine are going to make you lose weight, you need to read this.

    Calories in does not equal calories out. Think of a 100 calorie banana flavoured muffin compared to a fresh banana. Which one would you think is the healthier option? The banana? Right! Even though it contains more calories than the muffin, it contains nutrients that your body can digest and use for fuel. This increases your metabolism and allows your body to function normally. The man-made product contains fructose to make it highly palatable, preservatives, artificial colours and other man made chemicals that your body does not know how to digest. These compounds have no nutritional value and end up being stored as fat. Your body does this as it does not know how else to digest these strange chemicals.

    Beware the reduced calorie snacks, microwavable frozen meals, muesli bars, packaged shakes and smoothies, and frozen treats. The “healthy” labelling can be very misleading. Look at the ingredients panel on the back of the pack. There will be all sorts names that are almost impossible to pronounce, and more importantly, impossible for you to digest. If you can’t read it, don’t eat it! Have a look at the packets in your pantry now – see if you can read all the ingredients on the labels. 

    Fructose is added to most processed foods to make them really sweet. It is not absorbed the same way as other sugars and goes straight to the liver to be stored as fat. As it does not raise blood sugar levels it is technically low GI (Glycaemic Index). Therefore Coca Cola has a lower GI than parsnips. Confusing isn’t it.

    Get help from the experts! At Miss Fit we offer a range of Body Transformation Programs to guide you to positive lifestyle changes and healthy eating for the long term. No diets, gimmicks, expensive supplements or long term contracts. Our dieticans will customize your healthy eating plan for you and will take into consideration your specific body transformation goals, dietary preferences, any pre-existing health issues and your lifestyle. All our programs are based on real science and have been proven with clinical trials and by the many women that have benefitted from these programs.

    DIY:
    Exercise at home in your own time following our 8 week on-line program of muscle building exercises. No equipment needed. Not just boring old push ups and crunches, we include whole body sequences that will improve your balance, co-ordination and are really fun! As you get stronger the exercises get harder. Turn on your favourite music and bring on the Fab Abs! When you book in for this program and complete the on-line Nutrition Questionnaire, our dieticians will send you your customized 8 week healthy eating plan. Plus you’ll have on-line access to heaps of healthy and delicious recipes. It’s easy to arrange and only $190- for the 8 week exercise program and your customized meal plan.

    Choose to Lose More:
    If you prefer more face to face contact this is the program for you. Meet up with our dieticians for a more detailed nutrition makeover. They will perform body composition measurements so you can track your progress during the 8 weeks of the program. Plus you come to our studios for 2 classes a week – exercising in a group is more fun, keeps you motivated, and you get to make new friends. As well, you will have access to our on-line program of exercises to do at home between your classes. You’ll also have on-line access to heaps of healthy and delicious recipes. Our team of experts will motivate and mentor you during your makeover. You will have a much better understanding of how to eat healthily for the long term so that you maintain your new body. Just $545-, which covers all your consultations, nutrition makeover, classes and access to our on-line program.

    VIP:
    Guaranteed results for your Total Body Transformation! Preparing for a special event such as a wedding, competition or if you just want to be the ultimate you! You’ll have fortnightly consultations with our dieticians including a full anthropomorphic assessment at each visit, detailed nutritional makeover, and access to heaps of healthy recipes. You’ll attend 2 group classes a week at our studios PLUS have a one on one training session each week with one of our expert instructors. You’ll receive lots of mentoring and support from our team of experts to ensure that you achieve your transformation goals. $1295- for the 8 week program, which includes all consultations, nutrition makeover, classes, personal training and access to our on-line program.

     

    Let’s get you started today. Fill in the on-line enquiry on our WEIGHT LOSS PAGE and tell us your body transformation goals!

    2015 Term 3 Newsletter

    Thursday, July 09, 2015

    Student Newsletter
    Term 3 Number 7

    Hi there Miss Fits,
    It’s the usual frenetic lead up to the end of the term, Grad Week and the start of our next term on July 20.

    Refer A Friend and Save $$$$:
    We really appreciate it when Miss Fits spread the word about how much you enjoy your classes, and therefore encourage new students to join up. Have they noticed how toned you are, have you shared pics of the amazing feats you can now perform either on a pole or a sling, or have you told them that since starting aerial yoga you’ve dropped a dress size or two??

    We run a referral programme where everyone is a winner.
    Your friends can attend a Taster Class in either pole dancing or aerial yoga for no charge (usually $20-) they just need to mention your name when they book in. If your friends then book in for Term 4 you will receive a $25- discount for each new student that you refer. We have lots of Taster Classes scheduled for both pole and aerial yoga at all 3 locations. Go to the Taster Classes page on our website for all the details.

    Don’t forget that we have lots of daytime classes scheduled to suit mums and those that don’t have to work or study during the day. So get talking and spread the word about Miss Fit.

    What’s on your Pole Bucket List for Term 4?
    Ready to book in for Term 4 but not sure which level is right for you? Remember that Fundamentals is the compulsory class for each level, but the Choreography term will allow you to really master those moves in combinations and is the best way to improve your pole fitness. Ideally you want to do both, and of course Chorie is just great fun!

    1 STARs: If you were able to perform the pole moves in this terms routine, and you are looking for more of a challenge book in for 2 STAR Fundamentals. You do not need to perform at Grad to be able to go up to the next level.

    2 STARs: If you are now performing a competent Crucifix, aerial sits and spins (Lean Out, Lay Out, Hello Boys) and an advanced Springbok you should book in for 3 STAR Fundamentals.

    3 STARs: Are you competent with an inverted V, outside leg hang, bent leg layback, headstand to pull through, baby Butterfly off both arms and open Jamilla off both arms? Ok you’re ready for 4 STAR.

    4 STARs: If you are able to perform and hold your inverted V, inside and outside leg hangs, transitions to and from leg hangs, Open Jamilla to baby Butterfly off both arms, and the Advanced Butterfly you are ready for 5 STAR! In the 5 STAR course you will be developing your proficiency inverting on both sides of the pole as well as learning shoulder mounts, aerial inversions, static V and you will start to use some new grips.

    5 STARs: OK, so once you graduate to this level you are a certified pole addict! You should be training in pole at least twice a week and balancing that with other forms of sport or exercise for optimal flexibility and athleticism. You should be comfortable executing inverted pole moves off both sides of the pole, as well as aerial inversions, shoulder mounts from a range of grips, static V from a regular grip, flick ups, and be able to transition in and out of Superman from a range of options. Once you’ve got those on your pole bucket list you’re ready for the ultimate challenge – 6 STAR!

    AnDre’s Flex Workshops this weekend – NEW TIMES!
    Wanting to try some new advanced tricks or flips, or need help with your splits? An Dre will be running 2 different workshops at our studios in July - Advanced tricks and Basic Flips, and Splits with Dre. As you would have seen on his pages, An Dre works tirelessly at expanding his range of pole tricks and flips, as well as his flexibility, and it has paid off! He would love to share his secrets with you! He will push you around, enjoy the ride!

    Advanced tricks and Basic Flips with An Dre:
    An Dre will be teaching you all of his favourite advanced tricks and even a few cool flips in this workshop. To be able to participate you will need to be able to invert from the top of the pole, shoulder mount and be able to do static Vs with normal and twisted grip.
    Castle Hill – Wednesday 15/07/2015 - 7pm – NOTE TIME CHANGE

    Splits with Dre:
    In this workshop An Dre will teach you a stretch routine that he has created to help him achieve his splits and now even his oversplits. This will also incorporate shoulder and back stretches and strength exercises for your whole body. Make sure to wear warm clothes (pants, leggings, socks, leg warmers etc) and if you have yoga blocks bring them as well. Suitable for all levels from beginner upwards.
    Castle Hill - Saturday 11/07/2015 - 3pm
    Artarmon – Sunday 12/07/2015 - 1pm – NOTE TIME CHANGE


    Each workshop will run for 90 minutes. Cost to Miss Fits $40-, non-Miss Fits $50-.
    Book yourself in by replying to this newsletter today. Payment required prior to secure your place.

    Win Tickets to Sexy’s Back Pole Comp!
    We have 4 current Miss Fits competing in comps over the next couple of weeks. Stacey and Kat from our Castle Hill studio will be competing in Australia’s first doubles only pole comp Double Vision, this Friday 10th July at the Factory Theatre at Marrickville. They are on early so don’t be late! Tickets available through the Factory Theatre website.

    Jackie M aka Shelby from our Castle Hill studio and Carla from our Artarmon studio will be competing at Daisys Sexy’s Back comp at Breakers Country Club at The Entrance. It’s on Saturday 18th July from 6.30 pm sharp. We have some tickets to give away and we’ll be running a comp on Instagram.

    The comp is called Sexy’s Back and we want you to post your favourite pics of sexy backs on instagram. Don’t forget to to add the #missfitdance and #sexyback. The most liked pic wins. You’ll find the link to our instagram feed at the bottom of this newsletter.

    GRAD WEEK DATES AND WHAT YOU NEED TO KNOW:
    We have Grad nights running on the following dates:
    Monday 13/7 Taren Point
    Tuesday 14/7 Castle Hill
    Friday 17/7 Artarmon

    We do not run any regular classes during Grad Week (no Aerial Yoga either), as we celebrate the end of Term 3 and you have fun showing off the routines that you have been working on this term.

    The format for each of the soirees is the same. Dancers need to arrive at the studio by 7 pm with hair and make up done, ready to warm up. We all warm up together and then each of the class groups will do a separate run through of their routine. Guests are then welcome to come in from 8 pm (7.45 pm at Taren Point) and we start performances once everyone is seated. The formalities usually finish some time after 9 pm, but you are welcome to stay afterwards to play on the poles and to get some great pics of yourself looking gorgeous. We all celebrate with some bubbles, it is a great way to acknowledge all that you have achieved during the term.

    There will be a $10- entry fee for all guests (children no charge) to help cover some of our costs for the night at the Castle Hill and Artarmon events. We will be providing extra seating at Castle Hill and Artarmon for your guests. All guests at each Grad will go into the draw for a lucky door prize! A guest at both Castle Hill and Artarmon will win a free term of classes! We also have a lucky door prize at Taren Point.
    Don’t forget to road test your Grad outfits in your classes next week!

    EXTRA PRAC SESSIONS LEADING UP TO GRAD WEEK:
    Grad week is next week – eeekk! We are all working like crazy to get our Grad routines looking sharp!
    So you get to do a few extra run throughs of your routines we have extra practise sessions scheduled, please book in with the teacher running it via text. Some of the pracs run for 90 minutes so you’ll have plenty of opportunity to go over your routines.

    Artarmon:
    Friday 10/7 till 7.30 pm, book in with AnDre - 0415 980 087
    Saturday 11/7 2 pm, book in with Miss Fit – 0431 244 162
    Monday 13/7 6 pm, book in with Krystal – 0412 949 061
    Wednesday 15/7 6 pm, book in with Miss Fit – 0431 244 162

    Castle Hill:
    Saturday 11/7 11 am, book in with Svetlana – 0405 654 399
    Monday 13/7 7 pm, book in with Gabby – 0411 366 952

    Taren Point:
    Saturday 10 am, book in with Carlie – 0478 173 653

    You need to book in prior with the teacher running each session or they may not go ahead. Just $15- for Miss Fits, $20- for others, it’s great value! Same day cancellations still pay the attendance fee.

    See you at Grad!

    Cheers,

    Sarah T

     

     

    2015 Term 3 Number 7 Newsletter

    Thursday, July 02, 2015

    STUDENT NEWSLETTER - NUMBER 7 TERM 3

    Hello Miss Fits,
    Thank you for your enthusiastic feedback about the new website – we really appreciate it as there has been a huge amount of work to design it so that it’s as user friendly for you as possible. Any bugs or problems please let us know!

    TERM 3 TIMETABLES AND CHOREOGRAPHY:
    If you need to access the current terms choreography, or if you need to arrange a catch up class you can access all the information from your STUDENT RESOURCE PAGE. We do have the correct versions of all timetables uploaded now – apologies for any confusion this week!

    EXTRA PRAC SESSIONS LEADING UP TO GRAD WEEK:
    We are currently in week 7 of our 8 week term so your last week of classes is next week, then Grad Week – eeekk!
    So you get to do a few extra run throughs of your routines we have extra practise sessions scheduled, please book in with the teacher running it via text. Some of the pracs run for 90 minutes so you’ll have plenty of opportunity to go over your routines.

    Artarmon:
    Friday 3/7 6 till 7.30 pm, book in with AnDre - 0415 980 087
    Saturday 4/7 2 pm, book in with Angel – 0414 716 598
    Monday 6/7 8 till 9.30 pm, book with Svetlana – 0405 654 399
    Friday 10/7 till 7.30 pm, book in with AnDre - 0415 980 087
    Saturday 11/7 2 pm, book in with Miss Fit – 0431 244 162
    Monday 13/7 6 pm, book in with Krystal – 0412 949 061
    Wednesday 15/7 6 pm, book in with Miss Fit – 0431 244 162

    Castle Hill:
    Saturday 4/7 10 am, book in with Svetlana – 0405 654 399
    Sunday 5/7 10.30 am, book in with Svetlana – 0405 654 399
    Saturday 11/7 11 am, book in with Svetlana – 0405 654 399
    Monday 13/7 7 pm, book in with Gabby – 0411 366 952

    Taren Point:
    Tuesday 7 pm book in with Carlie – 0478 173 653
    Saturday 10 am, book in with Carlie – 0478 173 653
    You need to book in prior with the teacher running each session or they may not go ahead. Just $15- for Miss Fits, $20- for others, it’s great value! Same day cancellations still pay the attendance fee.

    GRAD WEEK DATES AND WHAT YOU NEED TO KNOW:
    We have Grad nights running on the following dates:
    Monday 13/7 Taren Point
    Tuesday 14/7 Castle Hill
    Friday 17/7 Artarmon

    We do not run any regular classes during Grad Week (no Aerial Yoga either), as we celebrate the end of Term 3 and you have fun showing off the routines that you have been working on this term.

    The format for each of the soirees is the same. Dancers need to arrive at the studio by 7 pm with hair and make up done, ready to warm up. We all warm up together and then each of the class groups will do a separate run through of their routine. Guests are then welcome to come in from 8 pm (7.45 pm at Taren Point) and we start performances once everyone is seated. The formalities usually finish some time after 9 pm, but you are welcome to stay afterwards to play on the poles and to get some great pics of yourself looking gorgeous. We all celebrate with some bubbles, it is a great way to acknowledge all that you have achieved during the term.

    There will be a $10- entry fee for all guests (children no charge) to help cover some of our costs for the night at the Castle Hill and Artarmon events. We will be providing extra seating at Castle Hill and Artarmon for your guests. All guests at each Grad will go into the draw for a lucky door prize! A guest at both Castle Hill and Artarmon will win a free term of classes! We also have a lucky door prize at Taren Point.
    Don’t forget to road test your Grad outfits in your classes next week!

    WEEK 8 CLASSES AND YOUR PLANS FOR TERM 4:
    We like to finish each term with a sense of achievement, so in your week 8 classes next week you’ll be able to see how far you have progressed this term. All Fundamentals AND Choreography Classes will have a Proficiency Assessment (except for 1 STAR) so you know if you are ready to move up to the next level. All FaST Classes will repeat the testing performed in week 1 – how much lower down will you be in your splits? Aerial yoginis will be encouraged to take photos of themselves performing their favourite new pose in the slings. In all Choreography Classes your teachers will be confirming which of you will be participating at a Grad performance. Keep in mind that performing at Grad is not a pre-requisite to move up to the next level, we are more interested in knowing that you can perform your pole moves correctly before you progress up to the next STAR level.
    If you’re in 1 STAR and able to complete a run through of your routine AND you’re looking for more of a challenge you are ready for 2 STAR!

    TERM 4 TIMETABLES:
    It’s live and we are taking bookings now. Term 4 starts from Monday 20th July, and week 8 starts from Monday 7th September. Artarmon Miss Fits we have scheduled a 6* Fundies class as well as extra FaST classes. We all need to work on improving our Strength and Flexibility.
    You should find our booking system even simpler now with our filtering system. Select your studio, then class type (Pole, Fitness, Aerial Yoga or Mums and Bubs), then your level. All the class times will appear, and all the discounted options will appear once you click on a class. If you want to see the entire timetable they are available as a download from the timetable page. It’s a routine on-line purchase from there, having added your classes to your Shopping Cart.

    SPECIAL WORKSHOPS WITH ANDRE – LEAVE YOUR FEAR AT THE DOOR!
    Wanting to try some new advanced tricks or flips, or need help with your splits? An Dre will be running 2 different workshops at our studios in July - Advanced tricks and Basic Flips, and Splits with Dre. As you would have seen on his pages, An Dre works tirelessly at expanding his range of pole tricks and flips, as well as his flexibility, and it has paid off! He would love to share his secrets with you! He will push you around, enjoy the ride!

    Advanced tricks and Basic Flips with An Dre:
    An Dre will be teaching you all of his favourite advanced tricks and even a few cool flips in this workshop. To be able to participate you will need to be able to invert from the top of the pole, shoulder mount and be able to do static Vs with normal and twisted grip.
    Castle Hill – Saturday 04/07/2015 - 3pm

    Splits with Dre:
    In this workshop An Dre will teach you a stretch routine that he has created to help him achieve his splits and now even his oversplits. This will also incorporate shoulder and back stretches and strength exercises for your whole body. Make sure to wear warm clothes (pants, leggings, socks, leg warmers etc) and if you have yoga blocks bring them as well. Suitable for all levels from beginner upwards.
    Artarmon – Sunday 05/07/2015 - 1pm
    Castle Hill - Saturday 11/07/2015 - 3pm
    Each workshop will run for 90 minutes. Cost to Miss Fits $40-, non-Miss Fits $50-.
    Book yourself in by replying to this newsletter today. Payment required prior to secure your place.

    WooHoo - Guess Who's got a new Website!

    Wednesday, June 24, 2015

    WooHoo!!! Guess who’s got a new website, a new timetable and a new winter range of yoga and pole gear?

    We’re very excited to be launching our new mobile friendly website with its new look newsletters and fresh imagery. You should be able to find that you can more easily access all the information and products that you need, from your phone, ipad or pc. Like any major renovation it’s never completely perfect so we will be continuing to improve the website and expand the resources that it provides for you. Please let us know if you like it, or if you’ve found any bugs in the system.

    Term 4 Timetable:
    It’s live and we are taking bookings now. Term 4 starts from Monday 20th July, and week 8 starts from Monday 7th September. Artarmon Miss Fits we have made some changes this morning to your timetable so have another look and send me feedback about your class time preferences. You should find our booking system even simpler now with our filtering system. Select your studio, then class type (Pole, Fitness, Aerial Yoga or Mums and Bubs), then your level. All the class times will appear, and all the discounted options will appear once you click on a class. If you want to see the entire timetable they are available as a download from the timetable page. It’s a routine on-line purchase from there, having added your classes to your Shopping Cart . /term-timetable

    Pay Your Term Fees in 2 Instalments:
    If you have chosen to pay via Bank Transfer into our account, you can send a 50% deposit now and pay the balance of your term fees in week 1 of the new term.
    Studio payments are cash only (no EFTPOS at the studios), or you can pay the balance on-line. If you need a more extended payment plan email me to discuss, and we can arrange terms to suit.

    Term 4 Choreography Theme:
    It’s going to be Music from the Movies/Musicals! There is so much to choose from – here’s a few ideas… Music from Pulp Fiction, Wayne's World, Trainspotting, Empire Records, Jeckyll and Hyde or Romeo and Juliet (Luhrmann version). Our choreographers will be choosing songs this week, so send through your ideas ASAP! Also check out our FACEBOOK PAGE for more suggestions. 

    Winter Range of Yoga and Pole Wear:
    It’s colourful, fun and affordable – nothing over $30-. Perfect for your classes, relaxing at home, or dress them up when you’re going out. Galaxy print pants, Harem pants, flattering yoga pants – lots of colours and sizes to choose from. Check out the range when you are next at the studio – try before you buy. When you have made a selection just let your teacher know, the items you buy are in labelled bags. All items can also be purchased on-line from our Shop. Click and Collect – purchase and pay online, then grab your items when you’re next at your studio. /shop

    Special Workshops with An Dre – Leave Your Fear at the Door!
    Wanting to try some new advanced tricks or flips, or need help with your splits? An Dre will be running 2 different workshops at our studios in July - Advanced tricks and Basic Flips, and Splits with Dre. As you would have seen on his pages, An Dre works tirelessly at expanding his range of pole tricks and flips, as well as his flexibility, and it has paid off! He would love to share his secrets with you! He will push you around, enjoy the ride!

    Advanced tricks and Basic Flips with An Dre:
    An Dre will be teaching you all of his favourite advanced tricks and even a few cool flips in this workshop. To be able to participate you will need to be able to invert from the top of the pole, shoulder mount and be able to do static Vs with normal and twisted grip.
    Castle Hill – Saturday 04/07/2015 - 3 pm

    Splits with Dre:
    In this workshop An Dre will teach you a stretch routine that he has created to help him achieve his splits and now even his oversplits. This will also incorporate shoulder and back stretches and strength exercises for your whole body. Make sure to wear warm clothes (pants, leggings, socks, leg warmers etc) and if you have yoga blocks bring them as well. Suitable for all levels from beginner upwards.
    Artarmon – Sunday 05/07/2015 - 1pm
    Castle Hill - Saturday 11/07/2015 - 3pm

    Each workshop will run for 90 minutes. Cost to Miss Fits $40-, non-Miss Fits $50-.
    Book yourself in by /contact today. Payment required prior to secure your place.

    How To be the Perfect Pole Partner. Ten Things You Need to Know.

    Friday, April 17, 2015

    How to be the Perfect Pole Partner.
    10 things You Need to Know.

    It’s hard out there for a pole dancer. On the one hand, we know that our work ethic, self confidence, toned body and passion for dance makes us a sought after catch, with some serious bragging rights for the guys. Pole dancing is a sport that attracts women who are ballsy, can laugh at themselves, and who develop a great sense of body awareness. On the other hand, strip clubs have poles in them, so we know that “pole dancer” can be secret code for “stripper” for the ignorant.

    Still, when something’s a big part of your life, you kind of have to tell people.  I always feel that honesty is the best approach, and I’m more than proud to be involved in (and an ambassador for) this amazing sport. When you tell a stranger that you’re a pole dancer it is a form of litmus test as to how switched on they are. If their tongue starts hanging out you know you are dealing with a redneck. Walk away. But if they can maintain enough self control to at least pretend they’re curious about pole as a sport, they’ve got my attention.

    So, here are 10 things your Future Potential Girlfriend Who Pole Dances would like you to understand. Study carefully!

    1. She’s really proud of those bruises
    She will get bruised a lot, and in some pretty awkward places, so get good at hiding your horror and repulsion. Also remember that they are painful. We in the pole community call them pole “kisses” and consider them a badge of honour, so just be cool and pass her the arnica gel.

    2. She probably won’t notice if she’s doesn’t have her legs covered
    We need skin for grip (skin sticks, fabric slips), so booty shorts to us are like swimsuits for Olympic divers: a uniform. Don’t be surprised if your girl wanders around the house between practice sessions in hot pants, she’s not doing it as a come on.

    3. She desperately wants to teach you something
    She’s a pole addict and has her own pole set up at home. She’ll spend hours practising on it. She would like you to be involved. Let her do it. And make a big fuss over how hard it is. It is hard to make a move look easy and effortless. Right? The only way you could impress her more would be if you took up pole classes too! Miss Fit Dance Studios  offer FaST Boyz pole fitness classes for guys – check it out.

    4. If she wants to show you a trick, don’t make it about her body
    As with the booty shorts, the sexy aspect of pole is something we stop noticing after repeated exposure. We love that you think we’re cute, but really, if we’re trying to show you this trick we worked on for four hours, don’t fixate on anatomy. Please. Just watch the trick. Exception: telling her that she’s got a 6 pack is always welcome!

    5. Pole is not a sex thing, so stop trying to make that happen
    You’ll know if we’re trying to seduce you. Promise. Frankly after a pole workout sex is probably the last thing on our mind. Hope for a pole free day (-:

    6. Don’t expect us to know how to give lap dances
    Pole Dancing does not equal lap dancing. Lap dancing, just like any other skill, needs to be learnt and practised, it doesn’t just happen. If your girl offers you a lap dance thank your pole god.

    7. But when it does come to sex stuff, brace yourself
    It’s a confidence thing.

    8. Massages are not an “extra,” they’re a necessity
    Pole dancers ALWAYS have sore muscles, so a massage is ALWAYS welcome! You’ll get sick of hearing us talking about how sore we are, so try to remedy the problem.

    9. For the most part, we’re totally normal girls
    The more you can treat pole like any other interest, the happier and more comfortable we’ll feel having you in our lives.

    10. You may end up as a pole widow
    Just accept that your girl will be spending lots of time at her pole studio and will want to hang out with her pole buddies from time to time. And eventually, you will become blasé about watching her do tricks unless you get involved!

    Now go forth and be a PPP!

    Sarah Thompson, AKA Miss Fit

    Pole Dancing - The 5 Secrets it will reveal to You

    Thursday, January 15, 2015

    Prior to my first pole dancing class I was a mix of nerves and excitement – what on earth had I signed up to? Little did I realize the profound and life changing effects it was going to have on me, and the many women (and men) that I have met through this activity.

    Here are a few things I learned about how pole dancing is beneficial to the mind, body and soul.

    1. The Obvious Health and Fitness Benefits
    Over time, pole dancing routines (and the discipline required to learn them) can help you build upper body and core strength, improve the look of your arms and tummy, gain flexibility, burn calories, boost metabolism, and of course, lose weight. Greater core strength will also improve your posture: walking tall is key to owning the pole. Memorizing choreography is a very specific brain exercise - you need to train your brain too!

    2. It Builds Confidence and Increases Self-Esteem
    Pole dancing is not easy. There are very specific muscles that you need to train to be able to hold and control each move and lift. So when I finally nailed the hardest move I was taught, I felt like I’d just won a gold medal and the lottery at the same time. It was one of the best feelings I have ever had. Honestly. It felt amazing because it required stamina, strength, and flexibility. That new found self-affirmation inspires you to try the next pole challenge.

    3. It Can Empower You in Other Areas of Your Life
    This new found confidence will empower you in other areas of your life. You are not just strong on the outside, but you feel more enabled to face life’s challenges, in relationships, the workplace or other physical challenges. I used to feel traumatized by confrontations in my workplace. Now I walk through the office door feeling confident and in control, and I relate more effectively to my clients so that those dramas now just don’t occur. Pole dancing will definitely also get you in touch with your more sensual side, which also makes for a healthy and fulfilling relationship with your partner. Feeling fit and able bodied also makes unexpected moments more fun – lifting furniture, an impromptu run or showing off your hot body on the dance floor.

    4. It Creates Bonding
    Taking part in a pole class is a very different experience from going to the gym. The intimate setting of a pole lesson brings women closer together. The mood is supportive and non-competitive. New friendships develop that extend beyond the confines of the studio. There’s no place for prima donnas. We are all facing our own battles with a vertical pole and gravity! Can’t conquer a move? Girl, we will try until you nail it and I am here to lend a hand. Often there is spontaneous applause from the class when a long term goal is finally achieved.

    5. It’s Fun!
    Spinning around a pole is fun! I always love hearing the excited squeal of beginners the first time they experience this feeling. Whether you choose to dance in heels or barefoot, you can let your hair down and be yourself in an environment that is safe and definitely not sleazy. There are lots of laughs when we first try body rolls and some of the more sensual looking dance moves. To be honest, when we first start them they do not look very sexy. That’s ok. It’s really just a matter of practising and training your body to make those moves flow. Then, when you see your reflection in the mirror you can honestly say that you like what you see. Love it!

    What have you learnt from pole?

    Miss Fit
     

    World-first pole dancing program takes weight loss to new heights

    Friday, December 12, 2014

    A ground-breaking Australian program that combines pole dancing with a controlled eating plan is achieving great results in helping women to lose weight, increase muscle tone and build self-confidence.

    The BodyFit weight loss program is run by Sydney-based Miss Fit Dance Studio working with two qualified dieticians form Bites Health Clinic and Verve Dietetics. It follows on from a highly successful eight-week clinical trial with 20 students in 2012. This was the first time that a scientific study had been performed to measure body composition changes using pole dancing and a controlled eating plan. On average, each participant lost over 5 kilograms during the trial, with one participant losing 14kgs and achieving a 47% reduction in her total body fat. Since the initial trial, the BodyFit program has been expanded to include Aerial Yoga and conditioning classes to create more variety for participants.

    “As far as we are aware, there is no other fitness program like ours that incorporates both pole fitness, aerial yoga and a healthy eating plan, to help women achieve weight loss and fitness results,” says Miss Fit Dance Studio director Sarah Thompson.

    “The BodyFit programme is unique because there is very close mentoring between the dietician and the client, which makes it much easier for participants to stick to their eating plan and stay on target. On top of that, there is a serious fun factor in a pole dancing class - it is quite unlike other forms of dance or gym classes. Heels are optional but definitely add sexiness to the dance class. Women get to let their hair down and really have fun.

    “Pole dancing not only makes you look great but it’s a real confidence lifter too. The boost to self esteem is just as important as the physical changes. Also there are great friendships that develop in pole classes – it is always a very supportive, non-competitive environment.”

    Mrs Thompson says that pole dancing is fundamentally resistance training as participants learn to carry their body weight on their arms as they spin and lift around a pole. Resistance training is the best way to increase your muscle mass. As muscle requires more energy to be maintained than body fat, even at rest you are burning more calories, so the weight stays off. We have created a strategy that doesn't just trim you down, it will keep you looking great.

    Aerial Yoga involves performing exercises in fabric slings suspended from the ceiling but close to floor. It creates opportunities for participants to train all joints without jarring, focussing on increasing strength, stability, balance and control. Plus there is a profound stretching experience which is not possible with floor based exercises. Every class finishes with a relaxing cocoon session so participants leave feeling very nurtured.

    The BodyFit programme is designed for both novice and experienced pole dancers with a range of pole fitness, aerial yoga and conditioning classes to choose from depending on their capability. Each eight- week program includes regular face to face meetings with our dietician, a customised eating plan, lots of mentoring and support, as well as two or three exercise classes a week at our studios.

    Participants also keep a food and exercise diary, which is submitted to the dietician for review throughout the program. It’s not about eating less, actually eating more, but of the right foods, and you're allowed some treats too!

    “This is a proven weight loss and fitness program, and follows a professionally structured approach developed by Miss Fit Dance Studio and Bites Health Clinic. It really is taking exercise and weight loss to a whole new level,” Mrs Thompson adds.