Rest, recovery, and sleep are all overlooked topics in the common conversations surrounding training and physical fitness. More often than not we prioritize our diets and strict exercise schedules or goals while blindly overlooking your best training aid available, your SLEEP!
Sleep is an essential part of our health. According to the experts, An average adult (age 26-64) requires between 7 and 9 hours of sleep each night. Although, sleep is not a one size fits all, efficient rest is obviously best. Some of the benefits of a full 7-9 hours include increased energy, heightened awareness, muscle repair and an overall increase in mood. When sleep is disrupted or cut short the body does not have enough time to complete all of the stages needed for body recovery, memory consolidation and the release of hormones regulating energy, growth, and appetite. When we sacrifice our sleep we can often find ourselves less prepared, less motivated, and less engaged in our priorities and activities.
Together with diet and training, sleep makes for a crucial component for our workouts, our physical recovery and future progress towards our goals.
Here are 8 quick tips for overall better quality sleep:
Read, try yoga, stretching, or meditation before bed to help calm your mind and relax your body.
Find an ideal pillow. Consider one with a 100% cotton cover (breathable percale weave). This way you’re always sleeping on the cool side.
Avoid drinking caffeine after your mid-day meal and resist sugary treats too close to bedtime.
If outside or neighborhood noise is crushing your sleep ability, consider playing light music or purchasing a white noise machine. Your sanity will thank you later.
Establish a routine to create order, familiarity, and comfort in your night time habits.
Keep distractions out of the bedroom. Including devices which emit blue light and items that may wake you during a sleep cycle.
Lavender is a fantastic sleep aid and you can find a variety of lavender scented products for the bedroom (diffusers, waxes, oils, bed sprays). Explore why lavender is the sweet scent of sleep here.
If you suffer from allergies, a warm shower before bed will wash away any outdoor allergens collected through the day.
What makes Aradia one of the most unique fitness boutiques in Edmonton?
Alternative Fitness Classes At Aradia, we believe that fitness should be fun! All of the classes offered at Aradia are designed to not only give you an incredible workout, but most importantly – one that you enjoy. This won’t be a class in which you’re looking at the clock constantly wondering “how many minutes left until this is over?” You’ll probably be wishing they were actually longer than 60 minutes! At Aradia, we believe there’s nothing better than waking up sore in the morning, without having realized you even worked out!
Our Classes include: Pole Fitness, Aerial Hoop, Aerial Yoga, Strength/Flexibility, Pole Choreography classes (flow,sexy,lyrical), Bootcamps, Dancing in Heels, Hip-Hop, Bellydancing, Pound Fitness, and MORE
Small Class Sizes Aradia Fitness offers small class sizes! Safety is our #1 priority at Aradia, and we want to ensure that students are well looked after in our small classes. Make sure to book online in order to get your spot!
Four Studio Locations (Whyte Ave, Kingsway, Sherwood Park, St. Albert) Aradia Fitness is THE only pole dancing studio in Edmonton that has more than one location. Why is this important?
1. We have four studios! (Kingsway has two rooms, so that basically makes 5 studios!). This means that we can offer 5 times the amount of class options that any other studio is able to offer, at the same price.
2. We have 40+ instructors at Aradia. This is incredibly important, as you will be given the opportunity to learn from a plethora of skilled instructors who specialize in their own area of interest on the pole. For example, if you’re interested in lyrical or competitive pole, you will most likely suit an instructor who is also lyrical and also possibly a competitor. It’s GREAT to try as many different styles of pole as you can, so that you can get a well-rounded education in the art of pole. Therefore, by taking many different classes with many different instructors, you are being offered the most diverse instruction in the city of Edmonton.
3. The most classes in the city! You can make Aradia your main gym!
Performance Opportunities Each year we host our annual showcase in October. You can either choose to participate in this showcase by joining a troupe, and performing in a professional theatre setting with professional pole rigging – or just come relax, watch the show, and enjoy our afterparty! This annual showcase is a highly sought after event, which sells out year after year! We also have mini showcase events at our studio as well!
Special Events Community is incredibly important to us at Aradia Fitness. We don’t want this to just be a place to sweat it out – we want you to be a part of our #AradiaFamily
This is why Aradia Fitness has hired Special Events coordinators, whom host events simply because we love our students! We have hosted mini showcases, halloween parties, glow pole dance parties, evenings’ and field trips outside of the studio, pole at the lake, and so much more! Follow us on facebook to keep up with all of our incredible events!
Quality Control Aradia Fitness strives to ensure that our classes are top of the line in quality. We provide our instructors with ample training throughout the year by one of the most well-certified, longest-instructing Pole Fitness instructor in Edmonton (Rachelle B). Rachelle is also our quality control inspector who you might see pop in to a class or two in order to perform an assessment on all of our instructors!
Giving Back To The Community We are SO excited about this next one! In 2018, Aradia Fitness will be launching their “A Radiant Goddess” charity (check it out on facebook!)
Proceeds from ALL classes, memberships, and parties will be going towards this charity.
This charity will be working to send 2-3 girls per month to an 8-week intensive workshop with a professional psychologist at “Evolution Psychology” about positive body image, building health relationships, and healthy self-esteem. At Aradia, we’ve helped so many people to find confidence within themselves again.
You are here because you made the decision to step outside your comfort zone. That is something that not many people will do – but you did it.
There will be days where you might be frustrated with your journey, and there will be days where you will nail a trick, and feel incredibly proud of yourself.
There will be days where you feel tired, defeated, and wish you stayed home, and there will be days where you feel empowered, fearless, and unstoppable.
Whatever day you’re having, we’re here for you, because we’re a family. We’re here to show you that your body is strong and beautiful, regardless of your age, race, gender, or size because in our family, we believe that we that we have a secret that the outside world doesn’t know about. Some might only see the stigma, but we see so much more.
We see grace, athleticism, sensuality, and body positivity. We see you, not only for the hats you wear, but the person you are and the journey you’re on.
You are an absolute rockstar!
We’re glad we found you. Enjoy your pole journey, for it is yours and nobody else’s.”
I wanted to treat myself to an early birthday present, and my ultra conservative mom had suggested it as a fun way to burn calories. I also had taken some burlesque classes and wanted to branch out.
Were you nervous or have any reserved feelings about trying pole dancing?
I was really worried I was going to be extremely awkward. I’ve always been bigger, so I was also worried I wouldn’t be able to doing any of the neat tricks like you see online.
I also was EXTREMELY scared of taking my clothes off or wearing just shorts and a sports bra like some of the people I saw dancing online. What if someone thought I was too big to be in class? It was all really silly, but I had never seen someone my size dance before.
What was your first class like?
I really sucked. I had picked up some techniques from burlesque but when I started, we didn’t do too much in the “sexy” Department. I had no flow whatsoever and I wasn’t as strong in the same ways everyone else was. There were several gymnasts in my first class and I was so nervous because they picked up everything so fast!
On the plus side, everyone was extremely friendly and no one cared about my size. We were all new to the class and we were all their to learn.
What are some things you’ve learned (besides physically) about pole fitness?
Pole is a very emotionally supportive sport/fitness class. Every week you share a room with people who you can pour your heart out to, and get only love and compassion back. It’s actually so cathartic on a stressful week.
As well, Pole is EXTREMELY inclusive. I’ve met so many people from all walks of life and it’s so inspiring to hear them share their stories.
How has pole, if at all, changed you?
I don’t think you can take even one pole class and not be changed a little! I mean, Pole has become an integral part of my life, weekly routine, and being. It has really changed my entire life.
To be more specific, Pole has really made me feel comfortable with my body. We can’t always have good positive body days, but the support and nurturing of my class and instructors has really pushed me to be more kind with what I have. You only have once body.
As well, Pole taught me to face my fears head on. Physically, pole dancers face moves that scare them. I’m personally still terrified of drops and lay backs. But we always seem to still face them head on without much hesitation. This idea carried on into my normal life, where now I realize I’m honestly the only person creating the exaggerated fear inside me. Sure, things can be scary. But you still have to tackle them, and give it a shot.
What is the most challenging thing you find about pole?
Besides buying properly fitting pole clothes? I find I struggle reminding myself that everyone learns and succeeds at a different pace. Just because I struggle and fail at a move my friends can get their first go, doesn’t mean I’m failing overall. I’m still struggling with “beginner” moves like the helicopter, sleeping beauty, and leg hangs, but you have to keep reminding yourself that it does improve more and more every day if you keep trying.
What is the most positive thing you find about pole?
I think the most positive thing about pole is that inclusiveness and it’s ability to bring good people together. It’s so easy to bond with someone over a pair of Pleaser heels, or new tricks you see on Instagram. All of the “popular” Pole people are very down to earth and love to chat to anyone who reaches out. There isn’t any of the inflated “stardom” you see in other sports, and it makes it feel like an extremely large family.
Anything else you’d like to add?
If you’ve ever wanted to try pole and had reservations about your body type/abilities/fitness, you should definitely try a class or two. Pole isn’t defined by its stereotypes and perceived taboos— it’s really about your own journey and what you want from your classes. It could be a fitness routine that keeps you motivated. It could be a way to understand your sexuality. It could even just be a getaway from your life a few times a week. Whatever it is for you, know that it’s going to be a positive experience and it will change you.