Author Archives: Lewitwer

When In Doubt, Boobies Out – Posture & The Aerial Performer

By Awesomeness, Training, Uncategorized

If you look like a hiccuping turtle doing the backstroke on silks, or you’re 25 but look 1005 in your trapeze video, friend – you have an Aerial Posture Problem. What’s up with that? What is aerial posture? Does it matter beyond aesthetics? Are you destined to resemble a spasming tortoise forever? Let’s point our nipples skyward and find out.

Proper Aerial Posture 101

When we’re not hanging from our arms, you get an A+ if you:

  • Press your shoulders down away from your ears – you want a neck like a swan, not Beatrice the Sharp-Toothed Buzzard.
  • Now, think of broadening your collar bones, as opposed to allowing the shoulders to round forward.
  • Lift your chin, and lightly tilt your chest up. Let your charms (or pecs) point skywards! (Well, not that much, but “When in doubt, boobies out!”).
  • You might hear me cue for: broadening the collar bones, opening the chest, casting your nipples to the sky, tits up, proud chest, look for Jason Momoa on the horizon, etc.

The effect should be elegant and expansive! Again, this is when we’re not hanging by our arms; if you ARE hanging with arms extended overhead, you’re looking to elevate and rotate.

Why Posture Matters

  • A graceful carriage is lovely to look at! Just by dropping your shoulders an inch or opening your chest, you could go from drabulous to fabulous in 3 seconds! Werk.
  • If you’re rounding forward and looking at the floor, people are going to think you dropped money. Lift.
  • Good posture is more efficient. Efficiency = more energy to spend on rockin’ out with your bad self!

So, while you don’t need to climb with a book on your head (though I’ll give you mad props if you do), you will want to cultivate lovely lines in the chest and neck. Video can be super helpful here. So, make like Emily Post, grab a couple of cucumber sandwiches, and get crackin’ on that posture! Making the world more beautiful, one back, chest, and neck at a time. Love and pull-ups, Laura

 As always, if you like this post, share it on your blog, Facebook, Twitter, and wherever else you crazy kids are sharing things these days!

On Being a Good Circus Student: An Ode to Teach-ability

By 4 commentsAttitude, Training, Uncategorized

What makes a “good” student? IS there such a thing? Is your crappy attitude getting in the way of your training and making your teacher bonkers, or are you the student your coach can’t wait to work with? Take my little quiz and find out!

Deep, Dark Circus Confessions

Oh, Dear Danglers, I have a confession to make (savor this moment, because it won’t come often). Remember that little post I wrote about circus being hard and not expecting instant results? Yes. Well. Ahem…. I may or may not have disregarded my own advice, and pitched a crying, screaming hissy fit in German wheel class when I felt I wasn’t progressing fast enough. BUT, in my defense, my mojo had fled about half an hour before (it was scared), and I’d been working really hard, and I hadn’t eaten because I missed lunch and….. yeah, you’re not buying it either. So what should I have done when I hit that wall of frustration and was ready to spit nails and start a bar fight? (Hint: it wasn’t swear, snap at my coach, or slap somebody. I did a lot of the first and a little of the second, but only thought about the third – that’s gotta count for something, right?)

So, are you a super awesome student, or a giant pain in the booty? Or both? Let’s find out!

True or False

  1.  I accept instruction and critiques graciously and enthusiastically.
  2.  I take the work seriously, but almost peed myself laughing when so-and-so’s pants fell off while doing the Full Monty (that was funny).
  3.  I understand that mojo comes and goes. It’s elusive, like a unicorn.
  4.  I try to leave my crappy day at the door, and not drag it all around the studio.
  5.  I smile and laugh, laugh and smile. When I do it maniacally, people back away and I get more silk time.
  6.  I take myself super seriously. I tell myself that I will DIE if I don’t get this trick today. Because I will. I know I will. And I’m NEVER GOING TO GET THIS, AM I?  YOU CAN TELL ME THE TRUTH! I CAN TAKE IT! I SUCK, DON’T I?
  7.  I often infer that there’s some secret that my teacher is not telling me that’s preventing me from getting that trick – it has nothing to do with practice. (Tell me, dammit! Before I cut you!)
  8.  I often cry, get really mad, and sulk. I do my best work when I’m really pissed off.
  9.  I frequently argue with my coach when they give me corrections. They love that.
  10.  I find complaining to be an excellent mode of expression.

If you answered TRUE to 1-5, congrats! You are a super awesome student. If you answered TRUE to 6-10, there’s room for improvement. Get on that (I’ll join you).

The Nekkid Truth

At the end of the day, it’s really about an Attitude of Gratitude, isn’t it? I am so grateful to be learning so much from someone so skilled. I get to use (and break) my body in unexpected ways, play with others who are just as “eccentric” as myself (that’s the nice way of putting it), and roll around in a giant hamster wheel and call it art.

There’s freedom in allowing yourself to suck, even when you want so badly to be good. From here on out, my only response to correction will be “thank you”. When I want to scream, I will throw up my hands (or maybe just throw up) and laugh instead. I will love this flippin’ apparatus wastefully and extravagantly, and put my focus squarely on the work where it belongs, instead of on me (where I really want to put it). Join me, won’t you? Everybody wins. I’ll see you and your awesome self in the air! Big love and pull-ups, Laura

As always, if you like this post, share it on your blog, Facebook, Twitter, and wherever else you crazy kids are sharing things these days!

But I’m On Vacation! Training On The Road

By Awesomeness, Training, Uncategorized

Well, Dear Danglers, as you read this I will be winging my way to glorious Belize for some much needed R & R (and a little work, of course!). Naturally, I thought this might be the perfect time to have a little chat about training while you travel. Should you work out (yes), rest (yes), or appreciate the local flora and fauna (definitely yes)? Here’s the skinny.

When To Train

Been too busy at home to get proper workouts in? Are you somewhere amazing and gorgeous with luscious hiking trails, heavenly promenades, or superior snorkeling? What a perfect time to train without “training”! Sometimes, it’s enough just to stay active. I don’t belong to a gym here in NYC (all my extra money goes to working on German wheel – seriously), so when I see a fully tricked out gym, my heart goes pitter-pat. Do what sounds good to you on any given day!

When To Call It a Week

If you’ve been trainin’ yer buns off, especially if you notice your body is more prone to injury or you’ve been getting sick a lot lately, it’s time to take some time off. I promise – a week off is not going to undo years worth of training; in fact, if you’ve been working hard, taking a week off to let muscles recover, allow inflammation to subside, and let little ouchies heal can do more for you than a workout ever could. So go on – slather yourself in Hawaiian Tropic, order a Mai Tai, and set your sights on that cutie who clearly has designs on you. I mean – spend several hours in meditation and prayer. Yes, that is what I meant.

What To Do

Whatever you want – go crazy! If there’s no gym, see what’s available in the realm of outdoor training (or the “Earth Gym” as I call it). Stuck in Middle-of-Nowhere-ville, USA with exactly no palatable options? Pop into YouTube and check out some free workout videos. Find a pull-up bar (aka playground), do some push-ups, and have a little dance party in your hotel room (pull the shades so nobody calls an ambulance thinking you’re having a seizure).

Most of all? Enjoy yourself. Luxuriate in the miracle of a body that does such incredible things, and give it what it needs! Big Love from Belize!

As always, if you like this post, share it on your blog, Facebook, Twitter, and wherever else you crazy kids are sharing things these days!

Hot Sweaty Magic: How to Rock Your Aerial Work in Humid Weather

By Uncategorized

Each year, I eagerly await the first really humid day of spring: my hair in a spectacular frizzy halo around my head, the assorted smells of NYC that whack you like a sledgehammer when you step outside, and the cries of my new students when they realize how sticky-burn-y-damp-and-stinky the fabrics get in spring & summah-time. JOY! So what’s great about it, what sucks about it, and what do you DO about it? Settle in for some hot, sweaty magic.

The Effects of Humidity on Apparatus and on You

  • Apparatus is slightly damp (and kinda stinky – so awesome)
  • Big friction – you just don’t slide and glide like you do when it’s cooler, so watch for friction burns
  • Eeeeeeeeeeverything sticks to all the parts of your body you don’t need them to stick to, but you can’t get a good bar grip because you’re too darned sweaty
  • If it’s really hot, you are at risk for heat exhaustion or heat stroke

The upside? You won’t need as much sticky stuff (if any) on fabrics since they’re like flypaper, and your muscles get nice and noodly which is great for flexibility work. During the dog days of summer, we call it Bikram Silks or Sauna Silks. Cause it’s like that.

How to Safely and (Relatively) Comfortably Dangle in the Tropics

  • Drink loooooooooooooots of water (easy on sugar). Heat exhaustion/stroke sneaks up on you fast. If you begin feeling sick, dizzy, or stop perspiring, get into AC fast. During your class, make sure you take frequent breaks to stand in front of a fan and get that body temp down.
  • Cover up! It seems counter-intuitive, but making sure your body is properly covered will make you way more comfortable – mainly because you won’t be leaving little bits of yourself on the apparatus (eeeeeew, but that’s what happens!).
  • If you’re working partnering, tape your wrists and use sticky stuff as necessary.
  • Remember your deodorant – those fabrics can’t stay fresh as a daisy without your help! OK – they won’t be fresh as a daisy anyway, but there’s no reason to add to it! It’s shared equipment, people.
  • Stretch carefully – noodley muscles can get hyper-flexible, encouraging you to overstretch. Watch those hamstrings while you’re working splits!

You may find that you LOVE working in heat (many aerialists do!). Always work with an eye towards safety and comfort, and you’ll be sittin’ sweaty pretty. Love and pull-ups, Laura

As always, if you like this post, share it on your blog, Facebook, Twitter, and wherever else you crazy kids are posting things these days!

Stoned Love: Why Performing Aerials When You’re High Is Completely Moronic

By 4 commentsPerformance, The Biz, Uncategorized

Yup – you heard me! Tough love, Dear Danglers, but this needs to be said. Is it ever okay to perform drunk or high? What about just a little drunk or high? Is it anyone else’s business if you do? Let’s dive in.

Why Performing Stoned Is A Terrible, Terrible Idea

Unless you’re Charlie Sheen, the very idea of performing while under the influence of drugs or alcohol is so completely absurd, I’m not even sure where to start. Let’s talk quickly about what the effects on the body are:

  • depressants (alcohol, marijuana, prescription painkillers, etc.) –  temporarily slow down your central nervous system, which controls your bodily functions, blocking out some of the messages trying to get through to your brain. This results in slowed reaction time, impaired judgement, uncoordination, etc.
  • stimulants (cocaine, ecstasy, amphetamines, etc.) – increase heart rate, body temperature, and blood pressure. This can result in confusion, heart attack, overheating, and brain damage.
  • hallucinogens (‘shrooms, LSD, etc.) – causes hallucinations. Nuff said.

So let me see…. why might this be a bad idea? Slowed reflexes, impaired judgement, confusion, hallucinations… sounds SUPER SMART to me! Combine that with aerial performance, and you my friend are a Rock Star. Wait – I’m sorry – you are a Very Silly Individual Who Clearly Needs To Rethink Some Things.

What Constitutes “High” – The No Fly Zone

I myself am flying high after one beer (cheap date), and completely laid out by cold meds. Many professionals go by the Pregnancy Rule – if you can’t down it while pregnant, you shouldn’t consume it before hanging upside-down by one ankle twenty feet in the air (check with your doc about your regular prescription meds & how they might affect your circus life, then plan accordingly). I personally like to save my partying for AFTER the show, when I can totally cut loose and have TWO beers (and hope nobody posts what happens next on YouTube. Priceless.)

Why It IS My Business, And Everyone Else’s

Let me be super clear: I don’t particularly care what you choose to do with yourself, what you engage in during your free time, or whether you like to do trapeze stark nekkid with a lampshade on your head. I truly do not care. BUT, as Oliver Wendell Holmes, Jr once said, “Your right to swing your fist ends where the other man’s nose begins.” None of us live in a bubble (though some of us probably should), and our actions have consequences for our community at large. So, when you choose to endanger yourself and others by performing altered, you betta believe I’m going to weigh in! Every time an accident occurs, professionals like myself face a barrage of new “safety” regulations, codes, permits, and other red tape that we have to slog through every time we want to perform in New York City – so much fun!

So snap out of it, Peter Pan! Time to put on your Grown Up Britches, and come to the party as a pro. Save the drinkie-poos for after the show – we’ll both feel better. Love and pull-ups, Laura

As always, if you like this post, share it on your blog, Facebook, Twitter, and wherever else you crazy kids are sharing things these days!

Think It Through: How To Improve Your Aerial Performance in 10 Seconds

By 6 commentsAwesomeness, Training, Uncategorized

If you skip out of class on Tuesday night and don’t give aerial skills another thought until, well, the next Tuesday night, you’re missing out on one of the most powerful ways to improve your aerial game: visualization (…cue Enya… go for chanting monks….standby for healing crystal chakra vibrations….). No, I haven’t gone all woo-woo on you, but I AM going to share with you the secrets of the Universe how you can literally think your way to aerial awesomeness. Read on, my loves!

Why Bother to Visualize Your Work Outside of Class?

Because everything you do begins with a thought. Now, whether it’s an awesome thought, or an OMG-I-can’t-believe-I-just-did/ate/tapped-that! kind of thought is another matter entirely. Aim high, people! Some items for your consideration:

Methods to the Madness

Here are a few things that work for me:

  • If you’re having trouble with a particular move or correction, go through it in slow motion in your head. See yourself executing it flawlessly and smoothly. Now, speed it up slowly in your brain. Mentally run it until it feels like you’re not even “thinking” about it. Try to feel it in your body.
  • If your stamina is le poo, figure out why (click here  and here  for some possible reasons). If you’re not breathing properly for instance, visualize your sequences and see/feel yourself breathing deeply throughout. Use word cues (“breath” or “rest” for example) in your mind and in your rehearsal to prompt your body to follow.
  • If you’re rehearsing for a show, put that music on your iPod and run run run run that piece in your head. I do it walking to and from the train – use any and every opportunity to get it into your brain.

The brain is a lot like a muscle: if you’re not used to using it in this way, it’s going to feel funny at first. Stick with it! You can visualize yourself right into all sorts of amazing stuff! Lemme hear you – how have YOU used visualizations in your aerial work? Progression? Healing from injury? Love and pull-ups, Laura

As always, if you like this post, share it on your blog, Facebook, Twitter, and wherever else you crazy kids are posting things these days!

Incredible Inverts – How to Get A Straight-Legged Straddle Without All That Swearing

By 19 commentsExercises, Training, Uncategorized

Sweet heavens, ya’ll better be glad I don’t use a Swear Jar during class – you’d be broke and I’d be a millionaire. What move is most swear-worthy? When do I hear the grunts, groans, and colorful metaphors galore? Whether you call them inversions, straddle-backs, or demented flying monkey swings, it’s tough to get that crisp, tight, straight-legged straddle we’re aiming for – slightly bent legs, droopy tushies, and funky feet can make it feel like we’ll never get there. Take heart, Dear Danglers – help is on the way!

Anatomy of a Sassy Straddle

There are several “pillars” of aerial work – pull-ups being one, inversions being another. A crummy inversion sets the stage for sloppy work (and makes your downstairs feel heavy), so it’s worth putting in the time and effort it takes to execute clean, snappy straddles. Here’s what we’re looking for:

  • strong upper body position to start – arms are either bent with elbows to your waist & hands just below your collarbones, or fully extended overhead (much more difficult). Notice that I didn’t say half way between bent and straight? Because that is not a thing in inversion work. Knock it off.
  • clean “take-off” – legs sweep cleanly around the fabric. DO NOT kick your fabric out of the way – it doesn’t look nearly as fabulous as you might think, just spastic.
  • quick tap of the legs together (hollow body), then a strong fan outwards and overhead – no pause or tempo (beat-back) – this is a Very Bad Habit. Don’t make me get my taser.
  • straight legs (bent “frog” legs are absolutely acceptable in the beginning, or when used as an artistic choice)
  • think about pressing your chest between your arms (you may need to have a slight bend in the arms to accommodate your chest). From here, tuck your tushie under you to keep your butt from dragging you back down.
  • high, elevated derriere (no droopy drawers or saggy assets!) – get your booty as close to your hands as you can

How to Get There – Aerial Straddle Training Tips

The BEST way to get glorious straddles is to train with a good coach. If you’re looking for a better understanding of the mechanics or progressions, here are some little nuggets to think on.

  • Beginners – you’re ready to start training inversions when you can hold yourself reliably with bent arms on the fabric. Until then, work going in and coming out of your straddle position using a fabric knot.
    • Start on the floor and give yourself a little assist.
    • When you’re ready to start working it in the air (low!!!), start by tucking up, as if you were trying to knee yourself in the shoulders (because why wouldn’t you?). I call this the Brazilian Butt Wax Position – try it and you’ll see why! Don’t worry about going upside down quite yet, work on really tucking your pelvis towards your ribs.
    • Once tucks are easy, add the push with the arms which will rotate you upside down. Try to keep your elbows as close to your waist as you can.
  • Develop the strength to lift your leg up to 90 degrees. My two favorite exercises:
    • Stand. Place your foot on an elevated surface like a bed or coffee table. While keeping the leg as straight as you can, lift it up and down 10 times. Dance around to get rid of that Charlie horse. Do the other side.
    • Sit in a straddle with your back up against the wall so you won’t cheat. Place your hands on the floor in front of you. Lift and lower your legs 10x.
  • Curl your pelvis. Try this: stick your butt out. Now, try to lift your leg in front of you. Notice how high it went (or, you know, didn’t). Now, tuck your pelvis under and do the same thing. Did it go higher? Yes. Yes it did. You need that pelvic curl to ultimately get your booty to the sky.
  • Turn out from the hips! Utilizing a turn-out allows your powerful “side butt” muscles to assist, and friend, we need all the help we can get. Think about lifting from your inner thighs.
  • If you think your hamstring flexibility (or lack of) is limiting your position, work consistently on stretching them out and strengthening the quadriceps (front of the thigh). Be gentle! Work with bent legs in the meantime.
  • Mixed level/intermediate – now, we WORK. Get into your full straddle position. Lower down SLOOOOOOOWLY, keeping your legs straight, and bending your arms back to your starting position. Again. Again. Again (you get the picture). By reverse training your inversions, you’ll not only strengthen the essential muscles, but you’ll get a great idea of exactly when your “ugly moment” is happening so you can be aware of it.
  • Tip: think “energy out the toes” – you have to engage the whole leg, and everything radiates outwards from your core. Think about laser beams shooting out of your feet (hum the theme from “Star Wars”, it helps).
  • Now – EVERY time you train, add 5-10+ straddles into your conditioning, switching sides every 5 reps. Come down and do a little straddle dance – you’ve earned it. Werk it out.

And that’s how we do it! How are you doing on the 30 day straddle challenge? If you haven’t started, what are you waiting for? Are you gaining inches? Lemme hear you! Love and pull-ups, Laura

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21 Days Of Pull-Ups!

By 9 commentsExercises, Training, Uncategorized

Why do we care about pull-ups? Because they’re the single most important conditioning exercise for aerial work (click here & I’ll tell you why). A few rules:

1) Don’t hurt yourself. Work hard, but be mindful of pushing to injury. Never done pull-ups before? Have a pro check your form.

2) Use a chair underneath you or pull-up bands to assist as necessary, helping you to complete the full range of motion with good form.

3) Be exceedingly conscious of maintaining proper technique: shoulder blades elevated & rotated when arms are extended overhead (read this!), shoulders away from the ears at the top of the pull-up, ribs tucked in. If you experience anything more than normal muscle soreness and fatigue, stop immediately and consult a medical professional.

4) You can check out this video series for tips on improving your form.

Now. Who says girls don’t do pull-ups? Nobody. Nobody should ever say that. GET BUSY.

Click here to download the 21 Days of Pull-ups PDF!

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When The Show Must Go On: Performing Aerial Anything When You’re Sick

By 2 commentsIllness, Injuries, Uncategorized

My aerial partner Angela and I were going straight from India to Portugal, where we were to begin a two month contract at the Casino Estoril. FABULOUS! We were so careful while in India – only ate steaming cooked foods, drank bottled water, etc. Our flight to Portugal was fine, and the next morning we hung our trapeze and settled in up there for about 10 minutes while they focused our lights. It was then that disaster struck. Let’s just say that it was the longest 10 minutes of our lives, and the rest of the day wasn’t pretty. So, what if this had been a show day? When are you too sick to go on? Grab your Pepto and read on.

How Sick is Too Sick?

Now, let’s be clear. When I say “illness”, I don’t mean ebola. If the phrase “do you want me to hold your hair” is in play, hanging upside down is probably not in your immediate future. Generally speaking, if you are sick enough to know yourself to be unsafe, there is no question – you cannot perform.

How To Get Through That Show

A cold or mild upset is another story if calling in a swing or sitting this one out is out of the question. Now, I can’t tell you what YOU should do, but I can tell you what has worked for us in the past.

  • If we were battling congestion, aches, etc., we used an over the counter fever reducer like Tylenol & a decongestant spray like Afrin (avoid system-wide cold meds like the plague when you’re performing – they dry you out and really do a number on you). This generally kept our heads from exploding when we went upside down, and got us through a number of shows.
  • Saline nasal sprays have been helpful too for light congestion
  • Day of the show, rest as much as you can and hydrate like mad
  • Wear a mask backstage if you’re contagious, and distance yourself so you don’t infect the whole cast. Nobody wants your cooties.
  • We found that the adrenaline of performing often made us feel better! For about 15 minutes anyway….

How To Cancel That Show

 My general rule is this: if you’re so sick that you would give up concert tickets you stayed up for four days to get, you’re too sick to perform. Your safety has to be the priority. Give the people who hired you as much of a heads up as you can. If you can line up a replacement for yourself, so much the better!  You should have an injury or illness clause in your contract that essentially says that if you are very ill or injured at the time of the show, you are released from your contract.

Take two and call me in the morning, lovelies! Love and pull-ups, Laura

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When The Moon Is In Aquarius (And Other Signs It’s Time To Buy Your Own Apparatus)

By Safety, Silks, Supplies, Uncategorized

This past Sunday, several NYC aerial teachers (myself included) met to catch up and get hammered have a little dinner. It was the usual stuff – eating tortilla chips, moaning about insurance premiums, and arguing about whether that move is a Jesus Front Handspring or a Dive Between (it’s totally a Jesus Front Handspring – thank you, Bobby H!). BUT – one thing that we all agreed on? There’s a little issue that needs to be addressed across the board: students wanting a Ferrari one day out of drivers ed.

Patience, My Love, Patience

Here’s the thing. I know you’re hooked on aerials. I KNOW you’ve just found the thing-you-love-more-than-Damon-on-The-Vampire-Diaries. There’s absolutely nothing wrong with wanting your own silks/trapeze/lyra/German wheel, but you’ve got to be smart about it. I’m talking to beginners here – advanced students & professionals have been around the block a few times and are seasoned enough to do their own thing. Fledgling aerialists, here are some things to consider:

  • Many teachers and studios will happily rent space and equipment to you, and many even offer open workouts. This is awesome, folks! You get to “play the field” as it were, and practice in a safe environment. WIN!
  • Do you really know what you want yet? If you’re going to invest $400+ in equipment, you may want to test drive a few models first! You will also need to learn how to rig it safely in your rehearsal space. Get an idea of what feels fabulous for you and go from there!

It Takes A While To Get Your Learner’s Permit

After the soreness has worn off from your first few classes, you may find yourself itching to practice what you learned. GOOD! Ask your teacher to let you know when he or she thinks you’re ready to train outside of class, and keep the following in mind:

  • For basic beginners, you need to be able to execute a few moves before you train aerial skills outside of class, even in an open workout: proper mounting and dismounting of your apparatus (if you have to get a running start to get on a trapeze, this is not you), and basic inversions with no spot needed.
  • You also have to know what you don’t know. When we first begin any new endeavor, it takes a while before we have a good understanding of what we know, and what we do NOT know – in the early days, students seem to universally believe they know more then they do. Why? Who knows.
  • Work moves you understand completely when you’re training out of class – this is not a time to try that twirly thing you did once two weeks ago, or go mining Instagram for new material. Don’t make your poor teacher wear Depends.
  • Never – and I mean NEVER – practice alone. Ever. Professionals don’t even do this. This is one of the (many) reasons I strongly discourage folks from installing rigging in their own homes. If a catastrophic accident were to occur, no one would be there to help you. Do. Not. Do. It. (Lawzy, it’s a post all its own!)

There’s no rush! Take some classes, learn some tricks, move on to open workout, and one day, friend, it will be time to buy your own apparatus! And because you waited until you were able to make an informed choice, it will be so much more awesome. Now, speaking of awesome, go watch some Vampire Diaries (Team Damon 4 ever). Love and pull-ups, Laura

As always, if you like this post, share it on your blog, Facebook, Twitter, and wherever else you crazy kids are sharing things these days!

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