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2021 Pole & Life Goal Setting

What’s all this talk about goal setting?

Why bother setting goals for 2021?

Well, it may seem a bit cheesy, BUT

Research shows:

  • There is a strong connection between goal setting & success
  • Setting goals is linked with higher motivation, self-esteem, self-confidence, and autonomy
  • People who set ambitious goals perform better and are more productive than those who don’t
  • Goals that align with your core values and principles are more likely to lead to true satisfaction.

VISION vs GOALS

Put simply, the Vision is the big picture or dream, while the Goals are the action steps we will take to turn the vision or dream into reality.

Vision: When we take time to think about what we want in life (to set our Vision) the brain automatically rewires itself to acquire this vision and achieving it becomes an essential part of our identity. Our Vision serves as a compass that guides us to choose the right moves, at the right time, and in the right way.

GOALS: Goals are the a roadmap of where we are heading to and the steps that would lead us there become clearer. 

Types of goals:

  • Process goals: the focus is to form the habit that will ultimately lead to achievement (e.g. doing flexibility training after every pole training, practicing exotic heel work technique every Wednesday) 
  • Performance goals: the focus is on achievement of something measurable (e.g. doing 2hr of flexibility training every week, choreographing one routine every month)
  • Outcome goals: the focus is the result we desire (e.g. to achieve a flat middle split, or to enter a pole competition). The timeframes for some outcome goals are within our control (e.g. to enter a competition) while others need to be more flexible (e.g. achieve a flat middle split).

>>> So, how do I set goals for the year ahead?

Here are the steps we recommend:

  1. DOWNLOAD YOUR FREE 2021 POLE & LIFE GOAL PLANNER. We have created this beautiful, free planner to help you through the goal setting process!
  2. VISION: Daydream about what you want for the future (this could be in the coming 1-5 years). Focus on what has made you happy in the past, and what a future would look like for you if it was filled with joy, satisfaction & meaning. Who would you be with? Where would be? What would you be doing? What would a week in your life look like? 
  3. Keeping this Vision of your future in your mind, brainstorm goals. No goal is too big or too small. Try this: write down 100 goals in 10 minutes. This is hard! It will challenge you to open your mind and think outside the box. What you come up with might surprise you!
  4. Choose 3 of your favourite goals from this list.
  5. Break each goal down into 5-10 Steps. These steps should be things you need to accomplish, in order, to achieve each goal. 
  6. For each of these major goals, focus on a 90 day goal (it could be Step 1 from the above, or something related to it). 90 days from now is a useful timeframe because it means you have enough time to achieve something significant, but it’s soon enough that you’ll have to get going in order to achieve it! The perfect motivator!
    • We recommend 90 day goals be Outcome goals that are within your control (e.g. enter a pole competition)
  7. Next, decide on the process and performance goals that will help you achieve the 90 day goal. 
    • For example you may schedule time to train exotic 3 times a week for the next 90 days if your goal is to enter an exotic pole competition.
  8. Schedule in the time you will need to achieve your goals. This is absolutely critical. Setting aside time in your week will make sure you devote the necessary time and energy required to get you where you want to go.
  9. Review your progress often (monthly at least) to see how you’re traveling toward your goals.

Extra tips:

  • Be kind to yourself! Some goals take much longer than we anticipate to achieve! 
  • Don’t be afraid to change your goals. Times change. We change. If a goal no longer serves you anymore, let it go and create one more aligned with your vision, values and principles.
  • Schedule, schedule schedule. If you don’t schedule time in your week to work toward your goals, they will get pushed to the side in our busy lives.

2021 Pole & Life Goal Setting

What’s all this talk about goal setting?

Why bother setting goals for 2021?

Well, it may seem a bit cheesy, BUT

Research shows:

  • There is a strong connection between goal setting & success
  • Setting goals is linked with higher motivation, self-esteem, self-confidence, and autonomy
  • People who set ambitious goals perform better and are more productive than those who don’t
  • Goals that align with your core values and principles are more likely to lead to true satisfaction.

VISION vs GOALS

Put simply, the Vision is the big picture or dream, while the Goals are the action steps we will take to turn the vision or dream into reality.

Vision: When we take time to think about what we want in life (to set our Vision) the brain automatically rewires itself to acquire this vision and achieving it becomes an essential part of our identity. Our Vision serves as a compass that guides us to choose the right moves, at the right time, and in the right way.

GOALS: Goals are the a roadmap of where we are heading to and the steps that would lead us there become clearer. 

Types of goals:

  • Process goals: the focus is to form the habit that will ultimately lead to achievement (e.g. doing flexibility training after every pole training, practicing exotic heel work technique every Wednesday) 
  • Performance goals: the focus is on achievement of something measurable (e.g. doing 2hr of flexibility training every week, choreographing one routine every month)
  • Outcome goals: the focus is the result we desire (e.g. to achieve a flat middle split, or to enter a pole competition). The timeframes for some outcome goals are within our control (e.g. to enter a competition) while others need to be more flexible (e.g. achieve a flat middle split).

>>> So, how do I set goals for the year ahead?

Here are the steps we recommend:

  1. DOWNLOAD YOUR FREE 2021 POLE & LIFE GOAL PLANNER. We have created this beautiful, free planner to help you through the goal setting process!
  2. VISION: Daydream about what you want for the future (this could be in the coming 1-5 years). Focus on what has made you happy in the past, and what a future would look like for you if it was filled with joy, satisfaction & meaning. Who would you be with? Where would be? What would you be doing? What would a week in your life look like? 
  3. Keeping this Vision of your future in your mind, brainstorm goals. No goal is too big or too small. Try this: write down 100 goals in 10 minutes. This is hard! It will challenge you to open your mind and think outside the box. What you come up with might surprise you!
  4. Choose 3 of your favourite goals from this list.
  5. Break each goal down into 5-10 Steps. These steps should be things you need to accomplish, in order, to achieve each goal. 
  6. For each of these major goals, focus on a 90 day goal (it could be Step 1 from the above, or something related to it). 90 days from now is a useful timeframe because it means you have enough time to achieve something significant, but it’s soon enough that you’ll have to get going in order to achieve it! The perfect motivator!
    • We recommend 90 day goals be Outcome goals that are within your control (e.g. enter a pole competition)
  7. Next, decide on the process and performance goals that will help you achieve the 90 day goal. 
    • For example you may schedule time to train exotic 3 times a week for the next 90 days if your goal is to enter an exotic pole competition.
  8. Schedule in the time you will need to achieve your goals. This is absolutely critical. Setting aside time in your week will make sure you devote the necessary time and energy required to get you where you want to go.
  9. Review your progress often (monthly at least) to see how you’re traveling toward your goals.

Extra tips:

  • Be kind to yourself! Some goals take much longer than we anticipate to achieve! 
  • Don’t be afraid to change your goals. Times change. We change. If a goal no longer serves you anymore, let it go and create one more aligned with your vision, values and principles.
  • Schedule, schedule schedule. If you don’t schedule time in your week to work toward your goals, they will get pushed to the side in our busy lives.

3 Tips to Improve your flow using Amplitude!

In the words of Exotic Queen Daria Che “Amplitude is everything!”⁠

Daria Che & her effortless flow!

Amplitude:⁠ “𝙏𝙝𝙚 𝙦𝙪𝙖𝙡𝙞𝙩𝙮 𝙤𝙛 𝙗𝙚𝙞𝙣𝙜 𝙜𝙚𝙣𝙚𝙧𝙤𝙪𝙨 𝙤𝙧 𝙢𝙤𝙧𝙚 𝙩𝙝𝙖𝙣 𝙖𝙙𝙚𝙦𝙪𝙖𝙩𝙚 𝙞𝙣 𝙨𝙞𝙯𝙚, 𝙨𝙘𝙤𝙥𝙚, 𝙤𝙧 𝙘𝙖𝙥𝙖𝙘𝙞𝙩𝙮. 𝙁𝙪𝙡𝙡𝙣𝙚𝙨𝙨 𝙤𝙧 𝙖𝙗𝙪𝙣𝙙𝙖𝙣𝙘𝙚 𝙞𝙣 𝙩𝙝𝙚 𝙚𝙭𝙩𝙚𝙣𝙩 𝙤𝙧 𝙧𝙖𝙣𝙜𝙚 𝙤𝙛 𝙖 𝙢𝙤𝙫𝙚𝙢𝙚𝙣𝙩 𝙤𝙧 𝙥𝙧𝙤𝙘𝙚𝙨𝙨.”⁠

What does that mean, in practical terms? ⁠

It means that dancing to the full extent, with fullness or abundance, is everything!⁠

Ok….but how do I achieve this? ⁠

𝙃𝙚𝙧𝙚 𝙖𝙧𝙚 3 𝙩𝙞𝙥𝙨 𝙩𝙤 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝘼𝙈𝙋𝙇𝙄𝙏𝙐𝘿𝙀⁠
(this applies to both exotic and non-exotic pole):⁠

1. Don’t cut your movements short! Take all your leg circles, swirls, twirls and glides and kicks to the full extent. Lift your leg as high as you can, hold your spin a second or two longer, add an arm extension. Make every movement fuller and bigger. ⁠

2. Emphasise the contrast between closed and open shapes. One of the keys to making you look more flowy and flexi when you dance is to create contrasts using your spine, specifically moving between closed and open shapes. For example, complete a slight rounding of the spine & extend an arm and leg in front of you, before arching your spine, leaning your head back, and extending your arm and leg behind you or to the side. Voila – instant flexibility and amplitude!⁠

3. Go low, then high! Small, then big! Amplitude can be created visually through changes in level (for example reaching a leg high, then taking it into a twirl to the floor) and also through changes in the area you cover in a movement (for example, a tight pirouette on the spot, followed by a twirl with an extended leg shape or extended arm). Going small first creates the feeling of amplitude in the movement that follows. Use contracts to create Amplitude.⁠

And most of all, remember to enjoy how it feels to dance. Pole requires both good technique and passion – this is the secret sauce that will take your dance to the next level. ⁠

If you want to improve your exotic technique and flow, check out our 4 Week Mentorship programs! They’re designed to fast track your progress and are strongly focused on technique.

Project “Voices from our Pole Sisters” Episode 1

Project “Voices from our Pole Sisters” is simply about sharing your pole stories.

Episode 1 by @encollowen

Why this poem?

I wrote this poem one day when I received an unpleasant comment on social media that said that I do not have the “ideal profile” of a pole dancer. I am not very tall, not very flexible and my pregnancy left wide stretch marks on my belly and thighs. It happens to me – sometimes – that I receive these kind of messages on my private messenger. So I was a bit depressed and angry because of this nasty comment, but when I watched my video to check it with my own eyes… It was not my physique that struck me but my smile! I really enjoy dancing around my pole. I was trying new things that I would never have felt able to do before …

So, I thought to myself that… after all… it does not matter to the critics if that made me happy.

And that’s exactly what I wanted to share with my other pole sisters: No matter who you are, your size, your age, your background…If you like to dance … well … dance, honey!

My poem : 
It does not matter…
It does not matter if, when you stretch your leg, they notice your skin creasing.
Because you are dancing…

It does not matter if you miss 5 cm or you have 2 cm too much to reach perfection.
Because you are experimenting…

It does not matter if, when you slip, they laugh.
Because, you, you risk…

It does not matter if they prefer to notice your shorts too short or your cleavage too plunging rather than your efforts…
Because, you … You fly.

My biography: 

I am Encollowen, “unconventional” pole dancer and mom of twins. I started pole dance, by accident, accompanying a friend to an initiation and I fell in love with this sport. For me it combines very well fitness (that I love) and dance (that I always regretted not being able to experiment when I was a child).

I try to fight the prejudices of this discipline by showing that even if we can sometimes find ourselves not thin enough, not flexible enough, too old or too shy … EVERYONE can find happiness in pole dance!

#DecemberDoubles Week 4

Welcome to the last week of our #DecemberDoubles Challenge!

We have loved seeing your videos and photos! So keep using the hashtag #DecemberDoubles to be featured & win prizes.

If you have enjoyed the Doubles challenge, we would love you to enter your email below to join the indi pole wear community. We love to connect with our followers and we’d love to let you know about future challenges and other pole related content!

 

Have fun, pole safe & tag us in your pics #DecemberDoubles to show us your moves!

WEEK 4 MOVES

Beginner/Intermediate level – The Circle

Advanced Level – the signature trick – the Fallen Fang