From this week I will be teaching at Shine Alternative Fitness here in Las Vegas! Classes range from Pole Fitness 1 to 3 for beginner to advanced, and drop ins are welcome. Check the Shine website for the latest schedule or my Facebook Page for daily updates. See you at Shine!
Click here for my upcoming Shine classes!
Book in to my classes at Shine here! Or just come on in: drop ins are welcome!
If you follow me on Instagram you’ll have seen my mix of Crossfit, cross training, and pole training videos. Today’s post was a mini tutorial, taking the Couch Stretch (a mobility exercise for opening the hips) and extending it just a little further. The basic Couch Stretch is a great way to reverse the bad habits formed by sitting for long periods; this version is particularly for more advanced athletes and dancers (as it moves towards splits and backbending). As I explain in the commentary below, don’t try this if you are currently injured, make sure pad your back knee, and preferably have an experienced instructor to guide you through safely.
EXTEND YOURSELF. Enjoy!
Variation: Stand in front of a chair or sofa and place one knee against the back of it.
Important: Do not hyper-extend your lower back. Instead, ensure you press your hips forward and pull in your lower rib cage.
* With your back knee on padding & against the wall, take your front foot beyond your front knee and move into a lunge (I like to rock around a little in each of these positions rather than being too static).
* Pull your hips back evenly into a hamstring stretch. Again, feel free to rock around gently to feel out this position.
* Lunge forwards again, repositioning your front foot a little further out; work towards letting your hips drop towards the floor while not sinking into your lower back. * Lift your chest & think of elongating your spine. Drop your shoulders & your head back. At this point, if your hips are low enough, you might be able to place your fingers or hands to the floor.
* Coming out, again think of keeping your hips low & spine long, with your head coming up once your body is upright again.
* Using your hands (& the squareness of your hips) for balance, slide your front leg out. The aim is to keep your hips square & your back foot in place on the wall.
Different bodies will make different “pictures”, so observe what yours does and why. Enjoy! (With thanks to Crossfit Max Effort for the awesome training space!)
You can book Jamilla for private lessons in Las Vegas or private online Skype lessons. Contact us here!
This time of year (Thanksgiving is the fourth Thursday in November here in the US) is a big reminder of the value of gratitude. For me it’s a time to look back at the adventures of the year and to appreciate the successes, the lessons, and the people who were a part of it all. With my life being that of an athlete, right now I’m grateful for my health and fitness, as well as for the industries (pole and Crossfit) that have made it possible for me to live my dream. These industries are thriving because of the passion and determination of the people in them. Hook into that vibe, that inspiration, and the impossible becomes possible! Thank YOU for the inspiration, and Happy Thanksgiving everyone!
For more information on my whereabouts & continuing pole adventures in December (including a return to Seattle!), go to my Events Page. And if you’d like to drop by Vegas and have an inspirational hour or two of private pole tuition with me, contact me here (the inspiration goes both ways!).
The original Miss Pole Dance Australia returns for a night of all that’s spectacular and showgirl! On November 8th Jamilla will be appearing at the tenth anniversary edition of Miss Pole Dance Australia at The Enmore Theatre in Sydney. Get your tickets before they sell out!
On Sunday November 9th from 2-3.30pm you can catch Jamilla at Bobbi’s Pole Studio for her Signature Tricks workshop. Now is your chance to train with this original Australian champion! Contact the studio on 92640080 to make your booking.
Jamilla is also available for private lessons. Contact us for more information!
Photo Courtesy www.lvttl.com
Jamilla was a featured performer, workshop instructor and seminar presenter at last week’s Pole Expo 2014, at The Palms Hotel in Las Vegas, Nevada.
Jamilla was part of the stellar line up on Thursday, September 4th, for the Showcase of the Stars (click here to watch her performance), following on from the Pole Classic, as well as an instructor for multiple workshops over the weekend. Her brand new Born To Fly hotpants were released as part of the Poles On Tour booth (see the Merchandise page for more details!).
Click here to see more about Jamilla’s workshops!