Off The Pole Nourishment

How to make the most out of your rest days

We work hard, train hard, cook, clean, visit friends, run errands – and easily lose track of time. We want to make the most of our trainings so bad, that often we forget how to take care of ourselves in between. But WHY should we? The truth is the time you spend off the pole is just as important as your training time. This is the time where your body & mind can regenerate, absorb the complicated information given to it, recover and restore.


For many years I didn’t take the value of rest too seriously. I worked and trained as often as I could and rested only when I really had no choice (pure exhaustion!). On some occasions I was forced to take a break due to sickness or travel, and was often surprised as I got back to the pole to see how ‘despite’ the break I had taken, I came back stronger and full of energy. It took me a while to realize how deeply my body was craving rest. But once it hit me – I went full on. I researched all the possible tools online, read recovery related books, tried out many different methods, and was 100% dedicated to get my body back to ‘’chill mode’’. Yes, even in my rest days, I was resting hard!


We are all different. We have different personalities, different bodies, even different recovery rates. But regardless of our personality and body type, we can all make great use of learning how to fully recharge our batteries (and enjoy doing so!).

In this article I am excited to share with you some of my best tips and methods for recovery and recharge. Some of them are obvious (yet often neglected), some of them might be new to you. If you often feel sore, out of energy, losing your focus and making only small progress in your training – you’ve come to the right place.

Let’s start!


Ideally you want to have a full carby meal at least 2-3 hours before training.

1. FUELING: Having enough energy sources before and after your training is crucial.

Ideally you want to have a full carby meal at least 2-3 hours before training. I would

not recommend having a huge meal right before a pole class (especially spinning 😉), but if you feel low on energy you can have a small snack shortly before your class. Plan your day! No time is no excuse. If you know you have a busy days ahead, prepare in advance a few snacks handy (banana is your friend!).

After your class, depending on your hunger level, make sure to have a satisfying meal. What to eat? I recommend FOOD. No need to get obsessed over a certain type of diet (unless for specific health or moral reasons). Make sure whichever meal you’re having is satisfying and nourishing, i.e. has enough calories, primarily carbs.

2. Water: Drink it.

3. Rest: Learn to enjoy spending time doing nothing. If you’re worried about being productive all the time, ask yourself why? P.s. scrolling on Instagram watching all your favorite pole dancers is not considered rest 😉

If you struggle finding peace of mind and constantly looking for something to do, there are different tools you can use. The first one would be meditation. There are many ways to meditate and you might need to try a few to find something that suits you best. Some of my favorite meditation techniques include breathing meditation, body scan meditation* and progressive muscle relaxation*. What those techniques have in common is that they all start from the body, thus building body-mind connection. Not only do they help relax the mind, but they also help tremendously softening muscle tension, stiffness in joints and soreness. For us pole dancers and other types of movers, this might be an easier approach to start from. Really, a MUST try!

*If you’re new to mediation, these incredibly powerful techniques might put you to sleep. If you feel sleepy, I would suggest trying them sitting (spine tall, cross legged on the floor or a cushion).


If you feel sleepy, I would suggest trying them sitting (spine tall, cross legged on the floor or a cushion).


4. Stretch: In this section I would like to concentrate on passive stretching. While active flexibility is extremely important for your progress on the pole and injury prevention, it is a full on workout, and you should probably rest afterwards as well. In passive stretching you only go about 50%-70% of your maximum – finding a place where you can fully relax and hold the pose for a longer time (anywhere from 5 to 10 minutes). Having awareness in your pose is key: while stretching you want to be fully present, ideally focusing your breath onto the areas being stretched. Some of the benefits of deep passive stretching include: fascia release and joint mobility improvement, stress reduction and increased circulation. The focus of the practice, as well as its outcomes, are very different from active stretching (i.e. our flexibility classes). It is not a replacement but an essential addition. Passive stretching is often practiced in Yin Yoga or Restorative classes – you can find many classes offered in Berlin, or if you prefer to practice at home you can check Yin Yoga with Kassandra (95 videos in the playlist!); Sarah Beth Yoga; or Yoga with Adrien, to name a few.

*That’s me passively stretching on the U2 😉 ( a few years ago, before I fully integrated the concept of fueling)

5. Dis-connect: While social media can be useful finding pole resources and inspirations, it can also highly effect our stress levels. Part of rest is resting your mind – not thinking about pole moves or pole goals, not comparing yourself to other people and also not scrolling for kitties videos for hours (oopsi!). Set yourself a limit – for example, after 20:00pm no more scrolling on Facebook or Instagram. If you get caught in the scroll loop hole – catch yourself, and put the phone to the side. You can instead take 5 minutes to stretch or chill. After those few minutes, if you still want to check your phone, just ask yourself why?


Part of rest is resting your mind – not thinking about pole moves or pole goals, not comparing yourself to other people and also not scrolling for kitties videos for hours (oopsi!).

6. Appreciate: Our bodies do so much for us. Holding us upside down, digesting our food, taking us for walks, giving us orgasms (!). Take a few minutes to thank your body for all the hard work it has been doing for you. Remember rest time is not wasted time, but a precious gift for your incredible power house.

7. Massage: Invest in yourself. Receiving a massage once a month or more can help a lot to regain your energy and restore the body. If you’re wondering where to go, we happen to have an amazing massage therapist in our team – Miriam. As a pole dancer and physiotherapist she has a great understating of the body and can help you resolve any specific issues you may have. You can contact her directly or drop us a message and we will get you in touch. If you don’t have specific issues (thank you body!), it is still a great way to prevent them from happening and just feel amazing and fresh.

8. Sleep: Pretty obvious, no? During your sleep your body regenerates and heals. A recommended sleep amount for an adult is 7-8 hours a night (or a day, depending on your life style). If you perform a lot of physical activity, sleep is vital for your muscle recovery and energy levels. Make sure to create enough time for sleep and take care of your sleep hygiene (i.e. a dark cozy space with no distractions. No phone in the bed!). If you have trouble sleeping you can try some of the mediation techniques suggested in part 3.

And that’s it! If you have any more tips and advices please let me know by commenting below. If you’ve tried any of the methods and liked it, I would love to hear your experience 🎕

For any question or personal advice I am available in person at the studio or you can drop me a message at with the title ‘Off the pole recovery’.

I’m gonna get a much needed rest now. Take care and see you soon! ❤

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Coming from Greece, Christina started her pole journey back in 2017. She has been a member of the group ‘DaDaDolls’, with whom she participated at Pole Theatre World 2019, as well as in various projects such as ‘KARMA’ in collaboration with Marion Crampe.

In the past years, she has been teaching in various studios around Greece.

At the same time, Christina has been studying Modern dance Education at the Imperial Society of Teachers of Dancing (I.S.T.D.), while attending the contemporary & ballet advanced program at the ‘Pas Par Tu dance center’.

In her classes expect to see a lot of dance technique mixed with pole skills, various learning methods, loudness and enthusiasm!

Huong (she/her)

Huong has been dancing since she was a child.

At the age of 8 she joined a Vietnamese dance group based in Berlin and performed at various events (e.g. Karneval der Kulturen). She then moved on to dance Hip Hop for a year and paused to focus on school and college after. During her studies in 2015 she randomly stumbled upon a pole dancing video and immediately looked up pole classes not knowing how much this step will change her life. From then on she fell in love and took all the pole classes she could afford in Berlin until she started teaching others in 2018. She now focuses more on how to improve as an instructor in order to provide a safe space for everyone who joins her classes.

Dance style:
– Heels flow
– Sensual flow
– Freestyle improvisation
– Spinning pole
– Flexibility

– ElevatED Pole Level 1 Teacher Training
– Spin City Stretching & Flexibility for Pole and Aerial

Valeriia Melnyk

Valeriia is a professional Pole Dancer from Kyiv, Ukraine who has relocated to Berlin. She has over 8 years of experience as a pole dancer and is a certified instructor by the Ukrainian Pole Sport Federation. She has also participated and made it to finals in numerous Ukrainian championships and festivals.

‘’Dance is an expression that comes from inside. I am convinced that everyone can learn to live their feelings, explore their emotions and reach heightened states through dance. I am ready to share with you my knowledge, energy and, of course, my sensual choreography.’’

The focus of classes will be about sensual embodiment and the feeling of the dance. Valeriia will show you how to create lightness, airiness and beautiful aesthetic lines while dancing. We will focus on turning our attention inward, listen to our bodies and feel how the body wants to manifest itself through dance. It will be sensual, lyrical and feminine“.


Luigi is an Italian pole dance coach, teacher and performer. As a child he studied classical ballet in Bergamo and ever since he has been interested in mastering body expression techniques.

He has been practicing Ashtanga yoga for years, working on both flexibility and acrobatic movements. Additionally he studied contortion techniques with Sofia Venanzetti as well as acrobatics in the Gymnastics school of Treviolo in Northern Italy.

Luigi discovered pole dance in 2016 and it was love at first sight. Soon after this, he became a pole instructor and, after winning multiple national and international competitions, he became one of the members of the Italian Pole Sport National team.He also mastered the flying pole (a Chinese pole suspended on the ceiling) and performed with it in the aerialist circus company “Acrovertical.”

Luigi teaches pole sport techniques, contemporary pole movements and dynamic/acrobatic transitions on the pole.

“Art is a powerful form of expression. In my life, I often couldn’t find the right words to express my deepest emotions. Pole dance gives me the freedom to really be myself, by helping me to find the strength to cope with my fears. As a teacher, I like to enable my students to overcome their limits, discover new skills and polish flowing moves, without ever forgetting that it is a way to express ourselves.”

pole dance trainer in berlin


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 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 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 berlin


Annabel Paran is a visual artist, performer and teacher. 

Dancing is her happy place and she has been engaging in various dance and body work practices for over 15 years. She is certified as APDT pole dance instructor, flexibility instructor and Contrology 34 mat Pilates instructor

pole dance berlin


Seliquere, Latin for “to be fluid”, lives up to her name by oozing across the floor, up and down the pole, and into your heart. She combines flowy and drippy movement with high-energy bursts of fun and dynamics. 

With a movement background in dance, gymnastics, and acrobatics, and a theoretical background in physiology, anatomy, and kinesiology, Seliquere places great importance on understanding the interaction between our body (muscle, bone, tendon, ligaments) and the movement we create. She emphasizes safety and longevity when it comes to dancing, and hopes all her students can continue to create beautiful art for decades to come. 

You’ll find lots of enthusiasm, texture enunciation, and fluidity in her class, as well as a safe place to explore new movements, make mistakes, and ask questions. A proud member of the queer community, Seliquere asserts that pole, sensual movement, and dancing is for everybody, every gender identity, and every sexual orientation. There is no greater joy than authentic self-expression, and she hopes you can find that joy with her during class.

pole dance trainer in berlin


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 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)
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