How to get your a** up for online training?

We love the idea of training at home – taking care of our health and fitness, getting some self time, a break from daily stress and refreshing our charges.

What can be better?

Mmm…while the idea to itself sounds great (and it is!) bringing it to action can be somewhat difficult. Our room is small and maybe cluttered, the place is full of distractions and the neighbors just found the right time to turn on their washing machine.

For some of us lockdown translates to filling our free time with activities, focusing on our goals and all the things we couldn’t get the time to do before. For others the loss of structure and clear routine can make it harder to organize and actually find time for the activities that are important to us. For most of us it’s probably somewhere in between.

online training at home
’’Since quarantine time my skin has melded with the sofa and we have become one.’’ (Kaya)

So how do we manage to overcome those obstacles and find our way to our favorite classes?

TIME

Plan ahead. While joining an online class spontaneously can sometimes work, making a plan in advance makes you committed to the activity you chose – whether it’s fitness, stretching or rolling on the floor with your underwear.

Distractions can come (and they will!), but when you know something is in your schedule you are more likely to put your distractions to the side and come back to them later. There is a great value in giving and setting time for yourself. Knowing the session is live and will be joined by other humans just like you, can help as well.

SPACE

Create a space that is comfortable and inviting. Treat yourself like you would treat your best friend – make a setting that is tidy, clean and neat. You want to make sure you have sufficient movement space (usually about the size of a yoga mat) and there are not too many distractions around. If possible put your phone on silent and turn off any popping applications on your computer screen. Depending on the type of class and your vibe you may also want to use some candles, scents, training equipment etc.

The more you set your space in an attractive way the more likely you are to want to use it. Creating your space doesn’t have to require a long time or effort –a few simple adjustments can be enough and get your ready and motivated for your training.

DRESS UP

For some classes you might like to dress up in a certain way – if you are taking a pole class you can put your favorite pole wear on, for floorwork or striptease maybe some sexy lingerie, and for stretching classes perhaps comfortable active wear. Changing your outfit for a class gives your brain the signal something new and exciting is about to begin, creating a mental space for focus and full engagement in the class.

That being said – you can join ANY class with your pajama and you will be just fine 😉

Or as Marie Condo says, do whatever brings you joy!

PERCEPTION

Treat the class just like you would a regular ‘in person’ class. An online class is very much the same as a real studio class – the teacher explains, demonstrates, takes questions and gives corrections; the students follow along, ask questions and share their progress. As a student you are encouraged to actively participate in the class by sharing your screen, asking for clarifications and giving feedback whenever you feel like it. You can also see how the other students are doing and share your practice with the rest of the group. On that note –

Visibility

Put your camera on (if possible). Knowing that we are being observed and noted often changes our approach and commitment to the class. When you know the teacher and possibly other students can see what and how you’re doing, this typically encourages to participate fully in the class and enhances the feeling of a ‘real’ experience. You are also welcome to share your voice and take questions by unmuting yourself.

RECORD

Take a recording of yourself at the end of the class (if possible) .

Tracking your progress can be a great tool when working on flexibility, tricks or coordination. Seeing how from week to week your range of motion and skills develop and improve, will inspire you to keep going and track further the progress. The pictures and videos you take can also be shared with your friend and on social media and can also inspire other members of your community to be active and join classes.

Remember to tag @poleflowberlinas well so we share your great work as well 😉

Can’t wait to start dancing?

We love the idea of training at home

You can join an online class today from the comfort of your own home. At Pole Flow we currently offer plenty of online classes ranging from flexibility, conditioning, sensual flow and pole dance. Whether your goal is to become stronger, more flexible or just to have a great time – we have something for you!

Pole Dance

Monday 18:00-19:00 Intro to Intermediate

Tuesday 19:15-20:15 Spinning Pole all levels

Wednesday 18:00-19:00 Pole Flow all levels

Wednesday 19:15-20:15 Pole (static) Beginners

Thursday 19:15-20:15 Spinning Pole Beginners

Friday 18:00-19:00 Pole Intermediate

Friday 19:15-20:15 Exotic Pole Flow

Sensual Flow

Monday 19:15-20:15 Sensual Floorwork

Tuesday 18:00-19:00 Chair Dance

Wednesday 12:00-13:00 Chair Dance

Thursday 18:00-19:00 Striptease

Friday 20:30-21:30 Sensual Floorwork

Flexibility

Monday 12:15-13:15 Front Splits

Monday 20:30-21:30 Backbends

Tuesday 12:15-13:15 Middle Splits

Wednesday 10:45-11:45 Backbends

Wednesday 20:30-21:30 Front Splits

Thursday 11:00-12:00 Mobility Flow

Thursday 12:15-13:15 Front Splits

Saturday 12:15-13:15 Full Body Stretch

Conditioning

Monday 11:00-12:00 HIIT & Stretch

Tuesday 10:00-11:00 Flexibility Power Flow

Friday 11:00-12:00 Off The Pole Inversions

You can find the online schedule here and book here

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pole dance trainer in berlin

Mateva

Born in 2000, Mateva is a rising Pole Dancer and Pole Dance instructor originating from Italy/Germany. Pole Dance has become her big love since 2017 and she has been sharing her passion through teaching in Vienna, Bavaria and now finally in Berlin, where she is rocking her best pole dance life.

“Teaching gives me so much joy and inspiration. Since I started with no background in dance or sport, I know that pole dancing is for everyone and anyone. I am here to show you how much fun the learning process can be!”

pole dance trainer in berlin

Maria

Maria has recently joined the PFB team as a pole dance instructor and is happy to share her passion with her students.

“I fell in love with movement when I experienced firsthand the mental and physical benefits of working out. In 2017 my passion drove me to start a Fitness and Health Youtube channel, which allowed me to broaden my knowledge through content creation and research. Curiosity kept me learning about new forms of movement until I finally tried Pole Dance in 2018, and I was hooked immediately. Imagine coming from a very repressive, conservative, chauvinistic country and suddenly stepping into a place where nobody is shamed, where sensuality is celebrated, diversity is honored, and also… people are STRONG AF!!! I was in awe!

Since that day, pole dancing has been helping me connect with my body, reject old belief systems and reframe my own ideas of sensuality, sexuality, and freedom.

I got the opportunity to become a teacher in 2021, and I feel blessed to provide that same safe and encouraging space for others to get stronger, shine bright, and enjoy movement.”

pole dance trainer in berlin

Trisha

Trisha is a professional pole dancer and teacher, originating from Bavaria and since 2022 based in Berlin.

‘’I started my dance journey as a kid taking ballet lessons. My ballet journey lasted roughly 10 years and built the base of my movement as of today. After all those years I got sick of the rigid rules of ballet and wished to explore more. After finding Daria Che on Instagram in 2018 I started taking pole lessons in Munich, where I was based. It started as a hobby but quickly with the love for pole turned into a profession.

Since then I have developed my skills in heels, spinning pole and static flow/ static rotation. I have taken classes with highly skilled trainers such as Estefania Jimenez, Marion Crampe, Lorenza Perrone and of course Daria Che as well. Now I am excited to share my knowledge with my students. I love to focus on details, instead of wild tricks and complicated shapes. I love to keep it playful yet clean and accurate, even with the most basic climbs. Let’s explore and play with the details. I can’t wait to dance with you!’’

pole dance trainer in berlin

Sabrina

Sabrina is a professional dancer, dance teacher and stretching and flexibility instructor. During her dance career she found a personal interest in working on flexibility and body posture. She began teaching stretching classes for dancers and non dancers in 2017 in Argentina and currently continues teaching and dancing in the city of Berlin.

‘’I believe that flexibility is something important for those who do sports, dance or for those who don’t do physical activity as well. Flexibility improves the quality of movement, prevents injuries and contractures. I believe that it is important to work on flexibility in an organic and unforced way. For pole dancers, the elasticity of the body can be a great tool to be able to perform figures and tricks in a fluid and tension-free way.’’

Movement education:

  • Professional dancer and classical dance teacher (School of Classical Dance from La Plata Argentina)
  • Stretching course by biomechanics method in Gurquel Alfred Institute (Buenos Aires, Argentina)
  • Stretching Instructor (AMAIP/ Asociación Mutual Argentina de Instructores y Profesores)
pole dance trainer in berlin

Rosa

Rosa Lisa Groll is a dancer and circus artist from Stuttgart based in Berlin. Already at a young age she started to take dance lessons and joined a youth circus to train various disciplines.

After one year abroad in America where she worked as a circus artist on the trapeze and the handstand art she came to Berlin to make an education as a dancer. Ever since she also has been going to the circus school „International Varieté of Arts“ in Kreuzberg. Besides she has been booked and working in the circus feld as a contortionist and trapeze artist in various shows and events.

I came to poleflow a year ago and am happy to be part of the team to work on flexibility and other cool tricks with you!

pole dance trainer in berlin

Amissa

Amissa is a mover, performer and monkey at heart. They lived their early human-years always dancing and playing in youth theater groups.

Amissa’s love for pole dancing started when they just arrived in Berlin. After just the first class they were immediately in love. Now, they realize it has meant a lot more than just finding an amazing hobby. It also made them find their way back to dancing, performing, creating. It opened doors to a new world, such as the world of aerial arts and circus arts in general. Amissa is very driven to live their life exploring movement in its broadest sense. They are always eager to learn more and more!

As a teacher, Amissa is passionate to pass on what has brought them so much joy. Every class, the students should feel good about themselves. Creating a safe(r) and wholesome space is much more important than pushing students to do difficult tricks!

Movement education:

  • Certified Advanced Pole
  • Dance Instructor by Le Chat Noir
  • Basis Program at Motion*s Berlin (ongoing)
pole dance trainer in berlin

Sarah

Sarah has been teaching Pole Dance since 2014. She just recently moved from Würzburg to Berlin and is super excited to share her love for Freestyles, Sensual Flows and Trick Technique with you. She joined Pole Flow in October 2021 and loves the studios focus on the sensual, sex-positive and community-building aspect of Pole.

Sarah is fascinated by freestyles, movement research and flows. She has been teaching Pole Dance since 2014 and loves how the sensual aspect of Pole empowers the students, brings them back into their bodies and also allows them to process emotions.

“Pole Dance changed me. It helped me to feel more at home in my body and to reconnect to my femininity and sensuality, made me become more confident and connected me to a beautiful community. Seeing these changes happen to my students fills my heart with so much joy and gratitude.”

Movement education:

  • XPert Level 1 & 2
  • Xpert Children
  • Elevated Flexibility
  • Spin City Flexibility
  • Freestyle Intensive with
  • Tracee Kafer
  • Fluent Body (on going)