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Keryn is our Member of the Month

"Pole dance is something I strongly recommend all women to partake in at least once in their lives.

These days women are bombarded with how we should look from a young age, the ideals of the 'perfect' woman's body. As women often don't appreciate what our body can achieve simply because it does not meet the standard set by society.

Something I've not openly spoke about is that I was guilty of this, in fact I would even go as far to say I would class myself as having an eating disorder in my teenage years. I was obsessed with how 'skinny' I could be rather than being healthy and strong. I dramatically dropped to a UK size 5 - for my height and body type this was a far cry from healthy. The scary thing was no matter how thin I got it was never good enough, where people saw skin and bones, I could see fat. Even the aftermath years were awful, although I ate I was obsessed with maintaining a size 8 clothing size but then I joined pole.. my life changed, my body changed, my confidence grew, I became EMPOWERED.



So why am I sharing this with you? Well it's simple really.. If there's one thing I can make stick with you it's that life is more than just your clothing size; a number on a label or a scales does not show what you've has been through, the type of person you are, or the amazing things yourself and your body can achieve. Stop living by numbers and start being proud of your body, it's the only one you'll ever have. I'm so thankful I had the courage to start pole dance, or else I would never of learned how to be confident, strong and sexy. It is a mindset to love yourself, and you'll be better off for it.

Stop comparing yourself to others, and start seeing what you can do. It's okay not to meet the standards set by the media. The models don't either.. that's why Photoshop exists. We should be empowering ourselves and others rather than tearing each other down.

Life starts when you love your body, it's okay to have things you want to improve, we all do.. after all we're human.

A huge thank you to my girls, my tribe, the bonds formed from this incredible journey are indescribable!"

Sarah is our Member of the Month!

How long have you been a Pole Dancer at Defy Gravity?

I will have been coming to Defy Gravity for exactly a year at the beginning of April. I did a few lessons a few years ago when I was in college but I couldn't keep it up back then.

What made you start Pole?

It's something I have always been attracted to. I've never been one for normal exercise classes, none of them have ever really appealed to me, but pole is different. There's just something about the mix of being able to do the fun, sexy choreo along with all the amazing benefits of the strength and fitness training. There's always something new to learn every week so you never get bored of it.

member of the Month - Defy Gravity

How has coming to DG classes enhanced your life? And what have you gained since coming to classes?

Well for starters I'm now much stronger than I used to be! I have horses as well and the improved core strength and leg muscles etc has really helped my riding. I find my classes so enjoyable, Jamie is a fab teacher, patient when needed but she also pushes me just far enough to improve my confidence and help me achieve moves I wouldn't think I'd be able to do. I have a pole at home too so I can train whenever I want. I find pole really addictive, and despite how physical it is also strangely relaxing. No matter how busy a day I've had at work and how tired I am, I'm always left feeling happy and positive after a pole session.

Do you have any advice for anyone just starting out?

Take every achievement as it comes and celebrate it. Don't get hung up on lusting after a move that is super advanced, be proud of every small step you take in that direction, as it'll all help build up to get you there eventually.

I've never done any traditional dance classes, or any kind of gymnastics - I can't even do a headstand or cartwheel. Pole looks like you need to be super strong and flexible to be able to do it, but that couldn't be further from the truth. You improve along the way, building your strength and flexibility as you go. It's amazing how quickly the improvements happen, even if you just go to one lesson a week

The Importance of the Warm-Up

Michelle Jenneke Every type of fitness class has a warm-up. So it's understandable that a Pole Dance class needs one too.

But does anyone ever question why we need one?

Especially if you have rushed all the way from work, been stuck in traffic and have to run up the stairs to the studio, you are already flustered and out of breath, so you don't need a warm-up, right?

Or, it's Summer, and you are already hot, so no need for a warm-up, right?

Or you're a bit tired, so taking it easy is the best thing to do, to save your energy for class, right?


Even though a Warm-Up should of course, warm you up, maybe the name is misleading.

It could really be called, a joint lubricator routine, or a blood pumping choreo, or even an oxygen building dancey bit.

It's highly important that you prepare your joints, your muscles, your lungs, and even your mind before you take your first spin.

Plus, if you have been going to Defy Gravity classes regularly for a month or two, you are probably fitter than you think you are. Which means it really will take more than a small run from the car park and a jog up the stairs to get your uber fit body out of relaxed/rest mode and ready for a work-out.

Joint lube, you say?

Yes, those precious shoulders of yours need a warm up to stimulate the synovial fluid in the shoulder joint (this goes for all joints, but shoulders are taxed a lot during pole dance). This provides protective cushioning as well as allowing your bones to move more freely. So less risk of injury.

Blood pumping, oxygen, what?

Yup, if you want to go from not pole dancing, to pole dancing- your muscles are going to need a lot of fresh oxygen in order to do that. A warm up should increase and deepen your breath and raise your heart rate, which will send more red blood cells to your muscles, and thus fresh oxygen. Less risk of cramp, or feeling `heavy` and tired during your class.


  1. Show up to class ON TIME

  2. Put your all into the warm-up, MOVE, EXTEND

  3. If you arrive and the warm up has already started, HURRY UP and join in. Join in, wearing what your are wearing!

  4. Remember the rest of the class cannot stop mid warm-up for you to catch up, plus they do not need to warm up twice. See point number 1.

  5. Remember as with everything, you get out what you put in. See point number 2.

  6. Do not try and `save your energy` for class by not giving the warm-up 100%. The warm-up will give you energy!

Pole Dance Myths

Myth Busting - Defy Gravity

Even though all women are welcomed into a Pole Dance class, and many have joined Defy Gravity this year already! But there are still some who are not sure what goes on inside a Pole Dance class. This has lead to a few myths about Pole Dance. So lets rectify them here.

1- You'll get Blisters on your hands.

Very,very rarely will you get a blister. Over time, and I mean a long time, of consistent practice, you will start to get very UN-NOTICABLE rough skin in VERY small amounts just below the fingers on the palm side of your hand. Pole Dancers who train for competitions in a serious way get much more noticeable rough skin on parts of the palms. Someone who enjoys a pole dance class once or twice a week, will not.

2- You get covered in bruises.

For the first few weeks, you may notice a few small purple pole kisses on your legs or ankles, until you smooth out your spins. Further small, singular bruises may arrive once you focus on one particular new move. Many bruises and raw patches are, again,more `professional pole athlete in competition mode` territory and should not be the main worry of someone who loves pole dance as a fitness hobby.
None of the Defy Gravity Members walk into class covered in bruises with really rough blistered hands.

3- Its REALLY hard.

Pole Dance Instructors know that holding yourself off the floor, even for a second, on a vertical metal pole, is not like anything you will have done before. We also know it takes about two or three weeks for it to not feel so alien. We understand.
This is why we structure our BEGINNER classes for those who have never tried pole dance, or any kind of dance before. In other words, we make it easier for you. We want you to have fun learning the skill. In beginner classes, you stay on the floor, with both feet, A LOT. The off the floor stuff, is built in, slowly, over time. So you are ready for each move. We make sure that everyone is capable before introducing anything new.

4- You dance around the pole in a sexy way for men, and then you hang off it upside down.

O.k. I am not sure which one to tackle first. So I will start with: NO! You will NOT be hanging upside down in Beginner classes! You will have to remain the right way up, for a very ,very long time.

Pole Dance classes are split into levels. At Defy Gravity you start at Beginner level. You learn easy dance steps, easy spins, a sit, a climb, and we have fun putting it all together. There is also of course a warm-up, and cool-down and some conditioning exercises and stretching. It's normal to stay at this level for a while. Until you are ready for...

Improver Level. This is where you work on harder variations of everything you learned in Beginner Level, and also start to prep for...

Intermediate Level. Ok NOW we go upside down. But still slowly. And only when your body is ready.

So no need to think your friend will have to call A&E during your first class. No need to think you might fall off (you cant fall off when you are still on the floor), and no need to think you have to be a gymnast, or are not strong enough for pole dance class.
It is not your job to be strong enough for pole dance class, it is your instructors job to make you strong enough DURING class. Over time.

Ok, the first bit. There is nothing wrong with realizing that the quiet confidence that comes from knowing that you can pole dance, makes a woman stand out from the crowd. And there is nothing wrong with wanting to get that allure via pole dance classes.

There will be no men in class watching. I assume the only man you will wish to dance for at home would be yours? And that is no ones business but yours. For anyone saying pole dance hobbyists only do it for men need to inform me where all these men that are near poles are? Unless you are a paid professional, the only time you will be near a pole is at class. Where are there are no men watching. This is a silly myth.

5- It's dangerous.

Being drunk and flinging yourself around a pub pole is dangerous. Never attending a pole class before putting up a cheap home pole and trying to copy from pole dance videos on the Internet can be dangerous, especially if you are in a rush to `go upside down`. Classes run by well respected and experienced instructors are not dangerous (as long as you listen to your Instructor ). The poles you see crashing down on Internet videos are not the same kind of poles you will find at class. Also, any pole dancer will tell you, unless you really don't know what you're doing, or unless your self preservation reactions are out of whack- it is difficult to fall off. It is much easier to get `stuck`. Also the poles we use in class are quite grippy!


6- Its only for young, thin people.

Coming to class just once will help you realize than this is NOT the case! I have all shapes and ages in ALL levels of my classes. Not just in my beginner level, all the way up. Learning pole dance, like any other skill is less about age or body shape and all about mentality. You will find some things easy and some things challenging. The person on the pole next to you will find challenging what you found easy. It's the same for everyone. If you can relax and have fun with knowing that, then pole success will always come your way.

7- You have to wear underwear and dance in front of people.

This is actually NOT recommended in my classes. Underwear never stays in place and is really awkward to pole dance in. Also dancing in front of people is reserved for our Freestyle Club, where if anyone wants to, they can. In a warm, supportive, positive environment. Nobody has to dance by themselves at class. Oh, apart from the Instructor.

8- You have to wear really high heels!

Shoes are not compulsory! It matters not if you never ever want to pole dance in any of the over the top, sparkley, platform high heels. Although if you do, you will find 5inch heels will be too short, and will soon upgrade to 6 and even 7 inches!

9- It Hurts!

Ok, this one is not a myth. But gripping the pole with your legs, waist or armpit hurts way less than a tummy or a head ache. It hurts way less than banging your foot on the table, it even hurts less than a hangover. Pole grip is also not permanent, over a few weeks your brain switches off from telling you about the part of your body that is touching the pole, as reminding you has become pointless, because you keep on putting that part of your body on the pole! Because its so much fun!
My Defy Gravity Members keep telling me that kneeling on a hard floor hurts more than pole grip. So, there you have it.
10) You have to be strong and flexible to start.

This is similar to saying that you have to be fit before you join a gym, or flexible before you join Yoga, or be able to swim before taking swimming lessons. Pole Dance makes you strong and flexible over time, its one of the great things about it. Allow yourself to start something new. Even the most famous pole dancers started out not being able to do a simple spin.

Do you know of any other pole dance myths?
Be sure to tell us at class! :)

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Defy Gravity - Jamie Taylor
Defy Gravity - Jamie Taylor
Defy Gravity - Jamie Taylor
Defy Gravity - Jamie Taylor

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  • "Thanks Jamie for the 40th Birthday Pole Party! We all had a great time and showed off our shimmies at Minnies later that night! It was a really good start to the night, Ill recomend to my freinds!" ~Maura Phillips~
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Certified Anotomy & Physiology
Certified Pole Fabric Instructor