Grunty Crush of the Week: Micaela Mamede is Fitness Magic

Micaela Mamede

Micaela Mamede is the woman responsible for taking this photo of me on the “about” section of Grunts and Glam. We met in 2012 at Flight Club’s Sultry Summer Showcase and have kept in touch ever since. She immediately struck me as a creative warm spirit, which turned out to be true. She has danced for most of her life, and currently makes a living as a fitness renaissance woman. I’ve taken some of her pole dancing classes at New York Pole Dancing but she also teaches yoga, ballet barre and a lot more. Her down-to-Earth but also tough demeanor (in other words, you’ll get results with her),  is why she has a large following of loyal students. I caught up with her to chat about her fit life full of empowerment and gratitude.

You’re a fitness renaissance woman so help me keep up. What are your teaching specialties and how did you transition from life as a dancer to a fitness instructor?

Thank you for such a big compliment! Pole Fitness is my bread and butter and what I’m most experienced in, but I also teach vinyasa yoga, Unnata Aerial Yoga, Fly Gym, ballet barre, chair dance, endurance, flexibility training and am currently becoming certified to teach Pilates. I have always enjoyed coordinated movement in all its forms, either it be therapeutic, entertaining or athletic. I started dancing when I was 5-years-old–first, ballet, later, Latin rhythms, amongst others. Almost three years ago I “landed” at New York Pole Dancing due to a need to keep dancing, but pole is so much more. I decided to explore and become more educated in my craft: movement. Fitness is just a consequence!

What are some of your favorite things about teaching classes?

Without a doubt, student interaction and student empowerment. There is nothing more gratifying than seeing how comfortable students get in my classes and catching them daydreaming while dancing to my routines. Or to see the bliss in a student’s face after a yoga class. I believe movement heals, not only physically, but emotionally. To be able to provide an hour of “escape” to hundreds of people on a weekly basis is priceless.

What’s your diet like and why does it work for you?

My diet consists of staying away from diets, fads and nutritional trends as much as possible! I am very lucky for having grown up in a country where healthy eating habits are instilled from the get go (Editor’s note: She grew up in Portugal). The women in my family taught me how to cook at a very early age, and I have always been encouraged to eat often, in small portions. A few basic rules:

1) If you don’t recognize it as an ingredient from nature, chances are it’s a chemical, thus, don’t ingest it.
2) Everything in moderation, from pasta to meat, dairy to (natural) desserts, but use and abuse fruits and veggies.
3) Organic, organic, organic everything, seasonal and locally grown products.
4) Cook more. There are so many resources online for quick, healthy and delicious foods. The time it takes to order in and wait for your food, is the same time it takes for you to whip up a delicious salad, or sear some tuna.
5) Don’t think too much about it and RELAX! Exercise, eat as healthy as your knowledge allows, drink lots of water and be happy with yourself, both body and mind.

Micaela Mamede Yoga

What are your favorite methods of fitness and why?

Ballet is my passion, I can just tune out and be that student daydreaming in class. Pole fitness is my motivation, my challenge and my ambition. It makes me a better mover in general, strong, flexible and agile. Yoga and Pilates are my rescue, my grounding forces. Different things on different days, although I must say, if your goal is to loose weight and tone up rapidly, nothing compares to pole fitness.

There’s a spirit of generosity and gratitude in you fitness work, where you teach yoga to inmates and do fitness work in the community. Why is it important for you to share that with people?

Thank you again for the compliment, but especially for noticing. I live from the heart, and it seems to transpire through my work. Without getting “too deep,” my belief system stems from ethics, compassion and the notion that we must cooperate and work together. I carry this notion with me at all times.

Talk about your most recent fitness related victory, whether it’s a new pole move, more flexibility, etc, and how did you get to that place?

My most recent fitness related victory has been to teach over 20 hours per week, train for another absurdity and still be able to walk! I got to this place because “I got bills to pay!”

Schtick a Pole in it
Photo by David Haws

Any advice for people who are newly embarking on a fitness journey?

Do it because it makes you feel good somehow, whether it be because you enjoy movement or because your fitness choices will lead you to a healthier lifestyle. Don’t EVER embark on any journey, fitness or other, because someone, or society, has pushed you to it. Do it for yourself and cherish the ride!

This has nothing to do with fitness, but what is the story behind that beautiful tattoo on your leg?

I’m going to write your compliments on flashcards, and when the going gets tough, I’ll pull one out and smile! Thank you, again! The pink satin ribbons we use in ballet shoes, because ballet has been a part of my life for such a long time, and the hibiscus flower, which grows in my country. Movement and culture/roots: two things that have shaped my life and made me who I am.

What are some of your goals for the rest of the year. 

To get through my Pilates certification, which requires an additional 18 weekly hours, and to have the time to go on at least one date!

 Is there anything else that you’re working on that you care to share?

Simultaneously, I’m training to teach Climb & Invert with Climb & Spin Inc., so I can knowledgeably teach my pole fitness students how to flip upside down progressively and safely. New Invert Drills and Climb & Invert classes will be added to my schedule soon!

Keep up with Micaela at yogawithmica.com.

What to Expect From Your First Pole Dancing Class

My first attempt at street pole in New Orleans, summer 2013.
My first attempt at street pole in New Orleans, summer 2013.

A lot of my curious girlfriends ask me what pole dancing is like, and I also have some who have tried it but stopped because it made them feel awkward. I often feel like a pole mother hen in these situations, as the one in our circle who has continually kept up a pole practice, often explaining to them that going to your first pole dancing class will most likely be intimidating, especially if it’s a mixed level class. I also encourage them to try again, if they weren’t completely mortified, because it can also be rewarding as long as you go in with an open mind, prepared for a real work out and understanding that it can be an amazing adventure. There are other good break downs about what to expect during your first pole dancing class floating around the web but here’s my take.

Finding a Studio

Finding pole dance classes can sometimes be a trial and error experience but most likely your first class will be a referral from a friend or through a Groupon type service. Go with the flow and see what happens. If you like it, don’t be afraid to continue to explore different places. I’ve found that various pole dancing studios can be good for different things depending on your personal goals. Some have a culture that fosters students to compete while others are more about empowerment, wellness and camaraderie, so it depends.

 

The Uniform

Ignore my sad attempts at foot pointing.
Ignore my sad attempt at foot pointing.

The basic beginner pole dancing uniform is short shorts and a tank top. Your teacher, however, will probably be wearing the community standard along the lines of a sports bra and boy shorts. If it’s a mixed level class, the more advanced students will also be wearing some variant of a bra and panties.

Ease Into it

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You may feel awkward and uncomfortable at first but that is natural. Pole dancing isn’t natural. You’re asking your body to accomplish extremely hard feats of strength while also challenging gravity. It’s not going to happen overnight. People advance at different speeds and some moves may be easier than others based on strength level, body type and flexibility. Keep working at it until you figure out your style and what works for you.

What to Bring

peanutbutterjellytime

Pole dancing can be an intense strength training and cardio workout (as a beginner you’ll probably do more spins and dancing on the ground) so bring water, shakes (if that’s your thing) and snacks like fruit and nut bars (I love bananas and Kind Bars). You’ll also potentially need grip. Finding the right grip is also a trial and error  experience that depends on a variety of things from how much you sweat to the room temperature. My favorite grips are iTac 4, Dry Hands and Tite Grip (I use the latter two the most). All of the above can be found at Amazon.com.

Feeling Awkward

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On top of feeling silly because you may not be able to execute moves fluidly, you may also find yourself uncomfortable with your body or seeing other people’s flesh. Keep in mind that various parts of your skin will serve as points of contact for the pole, which is why polerinas tend to wear skimpy clothing. There are also lots of moves involving flashes of crotch (like the vagina monster, for example). I felt awkward at first but the feeling faded after about a month of classes and after about six months of classes, I too felt completely ok with frolicking in a sports bra and boy shorts (initially I’d just wear cut off t-shirts and soccer shorts). If you are squeamish and can’t get over yourself or the ample bodies on display around you then pole dancing may not be for you.

The Warm Up

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Using the pole as support for working on my headstands.

Pre-pole warm ups are hard core. They are my least favorite part of the class but a necessary evil. Typically you can expect to do a combination of Pilates and yoga-inspired stretches and core conditioning. We also use the pole as a conditioning apparatus (pull ups, invert drills, aerial crunches etc).

Expectations Vs. Reality

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The most common lament I hear from women is that they’re not strong enough.

Newsflash: Everyone starts with a blank slate. You have to crawl before you can walk. You have to jog before you can sprint. You have to spin before you can climb, and you have to build strength and confidence before you can truly become bad ass. Everything in pole is trial, error and gradual. You may have moments where you think you’re doing one thing but discover that what played out in your mind was not actually what you did and that’s why we practice–to get better, to be healthy and most importantly, to have fun. Be patient, don’t beat yourself up and understand that you are awesome simply for being brave enough to take the class.

Safety First

In my experience pole dancing hasn’t been any more or less dangerous than when I did more traditional dancing and sometimes tumbling (where I have sprained ankles, fingers and wrists several times). It’s important that you warm up properly and request a spotter when you are feeling insecure. Never attempt a trick, even if it’s a spin on the ground, if you don’t feel stable. Always ask for the proper points of contact and make sure you stretch and nourish yourself properly after class.

Prepare to be Amazed

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Your body can do some awesome things. This is something you will learn with experience.

Fin.

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The Places I’ve Pole Danced, a Love-Hate Story

NYC Pole Dancing Studios

I took my first pole dancing class at Crunch Gym back in 2011 and hated it. Eventually, I got into a conversation with one of my instructors where I expressed my concerns and she directed me to Shockra Studio. It was a life changing experience. From Shockra I discovered Sacred Brooklyn and bounced back and forth between the two. Then, I moved to Chicago, where there weren’t many options, so I ended up at Flirty Girl Fitness but that was a time warp phase and now I’m back in NYC taking classes at Body and Pole. I’ve also been to New York Pole Dancing and I’m going to start at Fly Fitness NYC.

That’s a lot of bouncing around because I like to explore. Maybe one day I’ll commit but at the moment, my relationship with pole studios is complicated–a fact that comes out when people ask me where I go, and I don’t give a direct answer because of various intricacies.

After giving this much thought, the true answer is that while no pole studio is perfect, where you go depends on what you’re looking for. So, here’s my break down of the six pole studios I’ve been to in NYC and my observations about their respective cultures.

1. Crunch Gym

Pole Dancing
Screengrab Via Crunch Gym’s YouTube

Overview: I had a membership at Crunch Gym, so pole dancing there was logical.

Atmosphere: The classes had a lot of space but it didn’t feel that way with all the bodies packed into the room. The gyms had different standards of cleanliness based on management and location but I never ran into major problems. The poles were cleaned frequently (they were only put up for class and then taken down afterward), especially in between sharing. The teachers usually had alcohol or some type of cleaning solution handy but I started bringing a small bottle of my own.

Pros: Crunch offers a variety of non cookie cutter classes in general. The instructors are experienced and cordial.

Cons: The pole dance classes at are generic and crowded (this was a problem for me about their classes in general). The instructors I encountered seemed overwhelmed because the classes were so large. Most of the classes are mixed level, but with more experienced dancers than anything else. I felt unsafe and uncomfortable because I couldn’t do anything other than a fireman spin while the people around me were hitting shoulder mounts and Ayeshas. The teachers couldn’t pay much attention to me (or other newbies) because of class size, especially with many people sharing the pole with two, sometimes three other people. It was sensory overload and I am already a very anxious person and often need to see something more than once so that I can dissect it and over think (as always, sigh) but the teachers only had an hour to cater and demonstrate as best they could. They did walk around and check on everyone but there was only so much time they can spend with one student. I believe that every studio/gym that offers pole dancing should have a class specifically for newbies and that mixed level classes should only be for polerinas who have taken a few level one classes.

Price: I was able to go to as many classes as I wanted since I had a membership. A membership here ranges from $40 – $90. I had the $90 monthly membership because it allowed you to visit any Crunch in the city. Ninety bucks a month is a hell of a lot more inexpensive than what most pole studios charge.

Summary: I recommend this place if you’re ok with chaos or if you learn somewhere else first and use Crunch for practice. But still, you really have to prepare your nerves.

2. Shockra Studio

Shockra Studio
Photo From Shockra’s Website

Overview: Shockra offered a variety of classes like pole dancing, belly dancing, yoga and ballet.

Atmosphere: It’s two studios inside of what could have been or probably used to be apartments. That made if feel cozy, which I liked. Maintenance was fine but I recommend you bring your own towels for cleaning. The students I encountered there were nice and supportive. I really enjoyed the sense of camaraderie there.

Pros: I loved it because every student was guaranteed their own pole and a studio rule was that the classes capped at about eight students. It was small and intimate, which is what I desire in a studio, and the atmosphere was warm and supportive. There was a variety of pole dance classes as well like pole-choreography, belly pole and yoga pole. I also met Aerial Amy, one of the best pole dance teachers I’ve ever had. She’s a stickler for technical details and executing moves properly. The proper execution of moves is extremely, important but I will get to that in my next studio review.

Cons: No upper level classes. When I started, they went up to level three but not anymore, and that’s why I stopped going. These days, they only cater to beginners. I also heard some things about their business practices that irk me. That part is more personal, so I won’t blog about it but I’m willing to verbalize it if we ever meet in person.

Price: It’s about $180 for a six week session.

Summary: Shockra is a great place for beginners. I haven’t tried anything other than the pole classes.

3. Body and Pole

Body and Pole Reviews Yelp
Me Mid-Spin Combo at Body and Pole

Overview: Body and Pole is one of the more popular studios in NYC and it can be an intimidating place. They offer a variety of aerial, pole, yoga, stretch and conditioning classes. A lot of the teachers there are international competitors and champions and you’ll see a lot of people walking around with 6-packs and muscles. I’m warning you so you’ll be prepared because I know that sort of thing can be off-putting to people. However, it’s a cool place. The people I have met there have been nice so don’t let the surface fool you.

Atmosphere: The studio is well maintained, spacious with various rooms, the teachers are excellent and the personnel in general is pleasant. It’s a supportive environment.

Pros: There’s a major emphasis on technique.  They have a diverse selection of classes and various levels up to five and beyond (there’s even a Cirque du Soleil style class). They bring in experts from around the world to conduct workshops and they have parties and events that foster a productive community.

Cons: The only thing I really don’t like is that while classes don’t get ridiculously crowded, you might have to share your pole. I haven’t yet but I’ve only been three times.

Price: Prices vary from about $45 for a single up to $500 plus for packages, depending on how many classes you want. Memberships are expensive and depend on availability.

Summary: This is a great place to go at any level, just for fun, to build vocabulary, and especially if you have major competition goals. Keep in mind that a lot more men come here than I’ve seen anywhere else. If that’s something that bothers you then you might want to find a place that focuses more on women, like S-Factor (but I’ve never taken a class there).

4. New York Pole Dancing (NYPD)

New York Pole Dancing Selfie
Selfie Action With Micaela

Overview: They have two locations, one in White Plains and one in Hell’s Kitchen. I’ve been to the latter a couple of times. They also offer yoga, stretch classes, chair dance classes and conditioning classes.

Atmosphere: It’s a small studio located. in one of those office buildings where you have to go down the hall to go to the bathroom.

Pros: The teachers know their stuff and there’s a nice sense of camaraderie and support here amongst the students. They have a student showcase focused on growth and progress, not necessarily tricks, bells and whistles, and they have parties. They also have pole certification programs that focus on climbing, spinning and inverting.

Cons: The front desk staff is rude. Upon my very first arrival, I wasn’t greeted. In fact, she was on the phone and didn’t acknowledge me until her conversation was over. After she hung up, she then began chatting with people in the studio that I guess she already knew, about something that had nothing to do with the studio. It made me not want to go back but I happen to really like Micaela Mamede, one of their awesome teachers. I experienced similar rudeness the second time I visited. Again, had it not been for my fondness of Mica, I would have been done after that first time. We all have bad days but when you work in customer service, it’s your responsibility to be cordial.

There’s no real changing area. You can go to the small bathroom where upkeep is just ok, bordering on suspect but that could be a building issue and not the studio. There is one changing stall inside the studio suite and it’s really just a coffin-sized area covered by curtains. Unless you get there early, or come dressed already, the situation is a nuisance.

Price: Similar to Body and Pole.

Summary: I see this as a place for people who already have some pole experience as they don’t have a pole 101 class. There’s open pole, and then specific “climb and spin” and “climb and invert” classes. C&S and C&I classes do incorporate dance, FYI.

5. Sacred Brooklyn (UPDATED: Sacred no longer offers pole dancing).

sacred brooklyn

Overview: While Sacred does have pole dancing, hot yoga is more their specialty (they also have pilates, burlesque and capoeria).

Atmosphere: Sacred is a small well-maintained studio that also has a cozy feel and they are involved with the community.

Pros: They provide a free yoga class on Sundays and they also bring in guest teachers for occasional workshops.  I went for a five week workshop called “Melt.” It was a pole dancing class created by Roz the Diva, that focused on being sensual and fluid in movement. Our class performed at a Scared showcase at the end of the series.

Here’s a shadowy snapshot of that performance (my first pole performance ever) that we did to Rihanna’s “Skin.” There is video available but it’s private, so view this murky picture and love it. In case you’re wondering, I’m climbing on the right.

Sacred Brooklyn, Roz the Diva

Oh and, the staff is down as fuck!

Cons: Pole isn’t their specialty. They have mostly beginner classes with one or two level twos (or an open pole) but there’s not much variety and there aren’t many poles. I’ve never experienced an overcrowded class but you do often have to share poles. I’d love it if they added more pole classes.

Price: Single classes are $20, you can by packages and they do offer monthly memberships.

Summary: Come here if you’re a beginner of if you just want to pole without pretense. It’s a fun place.

6. Fly Fitness NYC (7/8/14 EDIT : FLY FITNESS IS NOW CLOSED)

Fly Fitness New York

Overview: It’s a new space that opened mid-December. They offer a variety of aerial, conditioning, yoga and pole dance classes.

Atmosphere: It’s a small space with 18ft poles, Good googa mooga! The staff was very pleasant. I even met the owner, who was informative and congenial.

Pros: I took a free pole conditioning class with Irmingard Mayer. The class was hardcore and she was a good instructor (and after Googling her, I discovered how talented she really is). I liked the class and the space enough to purchase a class package, which I will start redeeming in January. Amy will be teaching there, even more incentive.

Cons: None yet.

Price: On par with Body & Pole and NY Pole Dancing but slightly less.

Summary: I haven’t been enough to have a good grasp but so far so good.