Tag Archives: allison sipes

Aerial Yoga

I will start off this post with a disclaimer…Once you go aerial you can’t go back!

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Aerial yoga brought a whole new dimension to my workouts, and I honestly cannot imagine my fitness routine without it.  Aerial yoga brings you so much in one class.  You get to stretch, balance, strength train, and more.  I cannot wait to continue my own study of aerial yoga and progress even farther.


I arrived at Yoga Girls Studio in Edgewater, Florida last Friday beyond excited to start learning more from Allison Sipes.  I had my notebook and camera ready to take more step-by-step pictures.

aerial allison

We started with a basic one hour class.  I loved all the different types of stretching and warm-up flows we did in the beginning of class.  It really helped stretch my body out from Thursday’s aerial silks workout.  We worked on transitioning from the silks into a regular yoga flow on the mat along with some amazing balancing moves using the hammock.

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From there Allison went on to teach me other flows and more intermediate stretching and strength work using the hammock.  The “Spiderman” is a favorite of mine for stretching.  It felt so unbelievably good.

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The more interesting flow I did was the “diaper wrap.”  With this flow you get to go up pretty high in the hammock (which I loved!!) and progress through a series of stretching and strengthening poses.  The above pictures are only a few of the moves in the flow we did involving the “diaper wrap.”

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One of my many favorite things about aerial yoga is the amount of core work you do in class.  The whole time you are using your core to stabilize yourself, and then there are so many different moves and/or flows that you can do that work your core even more.  My favorite was skyward dog and scorpion.  Not to mention the hundreds of other moves we did on Friday that worked my core in such a fantastic way.

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One of the more challenging moves for me was to go from a pike into the stretch you see above.  It really worked every muscle in my body.

I loved my days with Allison learning silks and all that you can do with them!  I learned so many flows, cuing, finding your center, spotting, and more.  Now to hit my own hammock and continue learning and practicing.

Aerial yoga can be for everyone!  Although it would really help if you had done regular yoga, so that you are accustomed to the moves you will be making.  The best part are the inversions and balancing moves that use the hammock.  So many people have a hard time with handstands and such in yoga classes, and the hammock gives you excellent support while allowing you to still reap the stretching and muscular benefits.

The video above is one that I found on YouTube that is a great example of some of the moves you would do in a aerial yoga class.  I highly recommend that you sign up for a beginner class today and give it a try.  If you are in Central Florida, head over to Yoga Girls Studio and sign up for one of Allison’s classes or a private lesson.  Allison is an amazing instructor and mentor, who will be there to help you with all of your fitness goals.

A Beach Ab Workout for Florida

I am only 8 days away from my trip to Florida!!!  Eight glorious days away from sunshine, warm weather, friends, food, family, and fun!!  Did I mention the warm weather?  I’m staring –18 degrees for a high in the face tomorrow.  If I didn’t have a trip already planned for Florida, I would start walking there if I had to at this point.

Aerial silks collage

My main reason for going to Florida is to train in aerial silks and aerial/hammock yoga.  I’m beyond pumped and ready to finally start working on these two skills.  My main goal is to have aerial yoga classes here in North Dakota before the year is out.  I’ve been working my core and upper body muscles like none other since December, in hopes of having the strength to work for multiple hours in these silks for three days straight, and I’m really starting to see my bicep and tricep muscles pop again!!  I’m beyond excited to work with my trainer, Allison, again.  She really is phenomenal, and if I have enough time, I might just jump on a pole and do a pole fitness workout with her too!

Getting muscles

With just a few days left I’m still working my abs, and here is the workout I came up with for today after teaching my Spinning class! I thought we could all get beach body ready together, even though I won’t have time to go to the beach while I’m in Florida. If you do not have a BOSU just do the exercise on the floor without it.  You will still get a great workout out of it!  I’ve also included links to new exercise moves.  Remember to stretch when you are done!Sun

Beach Abs Pyramid

Allison Sipes Guest Post

As you all know I’m heading down to Florida in a few weeks to work on learning aerial silks.  I’m beyond excited to learn more about this form of fitness.  The woman who will be doing my training, Allison Sipes, is such an amazing instructor and athlete.  I first got to know her through her pole fitness classes, which were the most amazing fitness classes I have ever taken.  Through these classes I always saw amazing improvements and gained more strength both physically and mentally in every class.  And guess what?  Allison has so kindly agreed to do a guest post for us today!


Allison is a professionally trained dancer and was a National Junior Olympic gymnast as a child. After graduating from the University of Florida in 2005 with a BA in sociology, she discovered pole fitness in Orlando and instantly became addicted when she realized she was able to combine the strength and grace of gymnastics with the expression of dance. Her classes focus on combining dance, spins, aerial tricks and flexibility training from beginner through advanced levels. Allison also emphasizes proper technique and stretching for injury prevention.


In 2009, she founded www.OnlinePoleLessons.com as an outreach to those interested in learning Pole Fitness at home. Her site features lessons from beginner through advanced levels, on static and spinning pole. New lessons are added each month, along with a blog that features articles on health, nutrition, beauty and everything pole dance related.

Allison was a judge for the 2011 Polesque competition in New York, and choreographed a pole dance piece for the “Mommies Rock – A Musical Blog” that toured all over the United States. She is sponsored by XPole and Bad Kitty Apparel and is a Fitness Rep for Pole Dance International Magazine. Allison was a finalist in the 2011 and 2012 “Pro Division” US Pole Dance Federation Competition, making her one of the top Professional Pole athletes in the country.


From Allison:

I was first introduced to Xpert Pole Fitness in 2010, (I had been instructing years previous to this) and was inspired by the format and structure of the program. The methods and techniques taught in the training have taken my personal teaching experience to a whole new level of understanding. I use these techniques in my classes to help my clients to become the best pole athletes they can be. The material and information covered in the XPert training is great for anyone looking to further their knowledge and skill level for this growing sport.


I also teach aerial silks and Lyra as well as aerial yoga which involves an aerial hammock. These aerial arts compliment pole fitness in many ways, including strength conditioning, endurance and flexibility. Many of my students have experienced major transformations with themselves after taking classes including weight loss, muscle toning, overall flexibility improvement, and a huge confidence boost to top it off. Many students are happier with themselves and their progress in class and this positive change carries into their personal lives.  This allows my clients to be confident to try things they may have once thought impossible, and I like to think it’s attributed to them accomplishing things they never thought they could through fitness and dance training.

The thing I find most rewarding about pole fitness is that people are able to find a form of exercise that is fun and changes their perspective on how they view themselves and how strong and reconnected they become with themselves. For someone’s first class they can expect it to be a lot more challenging and fun than they ever thought!

Allison is an XPert Pole Fitness Master Trainer and loves teaching others the ‘art of pole.’ As the founder of the Florida Pole Fitness Championship and the Florida Pole & Aerial Arts Showcase, Allison hopes to bring awareness to the wonderful art and sport that is Pole Fitness. Allison not only brings her professional competition experience but also her classical dance expertise from her 20 years of training to create a unique teaching environment in the “art of pole.” You can view one of her videos at: http://www.youtube.com/user/AllieGatorUF


In 2012, Allison founded the Florida Pole Fitness Championship. This was the first pole competition of its kind for Florida, and featured an Amateur, Professional and Masters (aged 40 and up) division. The event sold out with over 500 people in attendance and is being held again on Sunday, March 3rd in Orlando, Florida. This year’s competition will include a Men’s Division which is open to all US residents. After the success of the FPFC, Allison was inspired to create a second event called the Florida Pole & Aerial Arts Showcase, which was held in October 2012. The Florida Pole & Aerial Arts Showcase promotes awareness for pole fitness and aerial dance as an art form and alternative fitness where performers of all backgrounds and skill levels can participate. It is an event open to the public where artists can take the stage and share their passion with friends, family and the performing arts community. The second Florida Pole & Aerial Arts Showcase will take place in the fall of 2013. For more info on these events, please visit: www.FloridaPoleFitnessChampionship.com, www.FloridaPoleShowcase.com.