Author Archives: Lewitwer

Find Your Inner Superhero – Increasing Strength for Aerial Acrobatics

By Exercises, Training, Uncategorized

Are you feeling more Peter Parker than Spider Man? Less Storm, more drizzle? I hear ya! Let’s get all strong for the new year! … But how?…

Get To Class!

My personal favorite! Nothing trumps aerial training for building the muscles you need for, well, aerial training! Aim for at least one class and 1-2 practice sessions per week and you’ll be dangling pretty faster than you can say, “Flame on!”

Get to the Gym

If you belong to a gym, for heavens sake GO! Once you get there, don’t even waste your time with the piddly weights. We’re looking to gain strength, so you want to work with the heaviest weight you can control with good form for 8-12 reps, cycle repeated 1-3 times. If you can raise the weight again after 12 reps, it’s TOO LIGHT – upgrade, friend! But first, I want to see you on that pull-up bar or assisted pull-up machine. A combination of free weights and machines are good – machines challenge you to lift more weight, but free weights force you to work on stability.

Torture Yourself at Home

No need to haul your tushy to the sweat factory – you can get a super strong body in the privacy of your own home (and no one will see your bunny-foot pajamas or the sweats with the unfortunately placed hole). A couple of dumb bells and a stability ball later, and your muscles rival the Terminator! Well, maybe not, but you sure will be sore. You can also find great online Pilates classes, stretching, mobility, and a whole host of resources just for aerialists. Get googling!

The most important things for building strength are consistency, working to fatigue with excellent form, cross training, and finding movement you love. Not sure where to start? I’m an ACE certified personal trainer, and a National Academy of Sports Medicine certified Corrective Exercise specialist – let’s book a virtual or in-person session! Have fun getting strong!!!! Love and pull-ups, Laura

PS – What is your superhero name? The color of your shirt + the first object on your right. I’m The Black Coupon! Cower in fear, villains! What’s yours?

Working A Sassier Angle: Get A Better Straddle In 30 Days

By 19 commentsFlexibility, Training, Uncategorized
 

 Is your straddle more sad than sassy? Do you celebrate every inch beyond 90 degrees? Take heart, Dear Danglers – help is on the way!

The Anatomy of a Straddle

 

When I say “straddle”, I’m referring to the wildly indelicate position we adopt while inverting in the air, stretching our inner thighs, or falling down the stairs. It looks like this in the air…

… this while seated….

… and this while falling down the stairs.

Several factors go into whether your position is wow-worthy, namely:

  • The structure of your hip joint
  • The flexibility of the inner thigh muscles
  • The strength of the “side butt” (glute medius) muscles
  • How much padding you have in said area
  • How many times you’ve fallen down the stairs (kidding…. mostly)

How to Make It (More) Awesome

  1. Stretch your inner thigh muscles while seated in a straddle. Remember: only go to strong sensation, never to pain! Now, play with the position of your torso – take it forward, over one leg, over the other, etc. Play with flexing & pointing your feet. BE GENTLE – you want to be able to walk tomorrow. Consistency counts! A little stretching most days will yield greater results than a weekly marathon session.
  2. Strengthen your “straddle pulling” muscles. Lie on your back with your legs up a wall. Straddle, turn your legs out from the hip, and engage the muscles of your tush & outer thigh to puuuuuuuuuuuull your straddle wider. Jump around to get rid of that muscle spasm you just gave yourself. Now, do it away from the wall.
  3. When conditioning in the air, squeeze those same muscles you just used & see if you can get some extra inches – strength matters almost as much as flexibility!

As usual, consistency counts. Take three minutes every day for the next 30 days to work these two exercises, and you’ll be thirty days closer to sittin’ pretty like Ms Hannah up there. Before you ask, yes – it really can be that simple! However, if you’ve plateaued, or are just feeling a little stuck, let’s schedule a virtual session! As a National Academy of Sports Medicine certified Flexibility Coach, I’d be happy to create a “super straddle” routine for you to get you over the hump. Happy straddling, friends! Love and pull-ups , Laura

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

Many thanks to the beautiful and always sassy Miss Hannah Risner for posing for photos!

Photos: Laura Witwer

Low, Medium, or Super-Stretch Aerial Fabric – What’s the Difference?

By 4 commentsSilks, Supplies, Uncategorized

Hey friends! Thought I’d share this – it’s a great demonstration of the variety of stretch available in aerial fabrics. Most of us work on low or medium stretch (super stretch feels kind of like a bungee cord, which is great if that’s what you’re after). If you’re a drop-a-holic, consider working on medium stretch; it absorbs some of the shock from the drops that would otherwise be absorbed by your body, making some drops (ankle dives or “dead man’s drop” for instance) more comfortable and a little safer. At the end of the day, it comes down to needs and preferences, so there’s no “right stretch” for everyone,  just the right stretch for the job. Happy climbing, twirling, foofing, and droppin’, ya’ll! Love and pull-ups, Laura

 

Learning To Spin Without Tossing Your Cookies

By 24 commentsExercises, Training, Uncategorized
ImaginAerial Duo Lyra

I’ve done my share of spinny acts, most often with a bucket offstage in case of “too much of a good thing”. Love web, lyra, single point trap, and other spinning apparatus, but afraid of the up-chuck factor? That’s OK, it’s very real. Here’s how to get off to a good start, and keep your cookies where they ought to be!

First, some fun info about why we throw up when we get too dizzy. A doctor I met a few years ago in a trapeze workshop had an interesting answer: poison. Apparently, a number of poisons make your head spin and disrupt your orientation, so your body’s natural response is “Aw, hell no! Get that OUT of here!!!” And there you have it – you cast up your accounts and live to see another day. Whether that’s true or not, it can be a real drag to have to sit out half your aerial class with your head between your knees. So here are some things that may help:

 

 

  • Ginger (my personal fave is the Trader Joe’s crystalized stuff). Eat a bit before class and see what happens!
  • Experiment with closing your eyes. This makes me more nauseated, but I know some aerialists who swear by it!
  • Fix your eyes on your apparatus. Don’t try to spot the way you would in dance, you’ll look like you’re having a seizure. Just focus on your hoop or rope.
  • If focusing doesn’t help, try this! Blur your focus as much as you can (this one works well for me).
  • Start slow and keep at it. The more you spin, the greater your body’s ability to acclimate – don’t give up!

Bottom line? Rome wasn’t built in a day. Spinning the way we do simply isn’t natural, and your body will let you know in a dramatic fashion! You can and will get used to it – just keep a bag handy while you learn. If you’re a spinning apparatus enthusiast, what works for you? Love and pull-ups, Laura

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

What NOT To Do Before Aerial Class: Warm-ups, The Prequel

By 11 commentsUncategorized

I often arrive to teach classes, and find the studio strewn with folks frantically stretching as if Cirque du Soleil was holding contortion auditions in twenty minutes. Here’s this week’s quickie: don’t deeply stretch a muscle, and then ask it to maximally contract; save your deep stretching for after class – not before. Why? Well, it’s like your favorite pair of jeans. After you wash them, they’re pretty tight, so you stretch them out by wearing them around. But after a while, they’re too stretched out, and you’ve got saggy-baggy-elephant butt – so sad! It takes some work (and some quarters) to get them “contracted” again, just like your muscles. Muscles are a bit weaker right after you stretch deeply! Warm your muscles, take them through their anticipated range of motion, have a fun torture session, THEN stretch deeply.

 

Not sure you believe me? That’s OK (sniff), the science is always changing as we learn more. Here’s a great article!

“Recent studies caution people away from stretching before workouts, suggesting it actually impedes your body’s performance. According to this research, runners run more slowly, jumpers jump less high, and weight lifters lift more weakly by stretching, without significantly ensuring against injury during their exercise.”

Love and pull-ups, Laura

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

 

Oh No You Didn’t! 5 Rules of Aerial Etiquette

By 1 commentUncategorized

Mama’s in London for the week, so I’m a-keepin’ it short and sweet! Being as it’s all Proper and Polite over here across the pond (LOVE IT!), I thought I would give you a very basic, brief primer on aerial etiquette. For your consideration:

  1. DON’T ever, EVER hop on (or touch, for that matter) someone else’s apparatus without asking. It’s like trying on their underwear. Don’t do it.
  2. If, while rigging for a show, you touch or adjust someone’s rigging to accommodate yours, DO tell them immediately so they can re-check it. Or, better yet, chat with them first.
  3. If someone is letting you use their supplies, anything from rosin to hairspray, DO be conservative with use and try not to waste it.
  4. When in class, DON’T monopolize the apparatus or the teacher’s time. Execute the moves your instructor asked for, and, if folks are still working, move on to one or two extra positions, but please do not bust out your latest six minute routine unless you’ve cleared it with your coach.
  5. DO respect people’s head space before a show. If you see someone in a corner facing the wall with headphones on (the universal “do not disturb” sign) doing their warm-up, chances are pretty good that they’re not up for having tea and chatting about the latest “Dancing with the Stars”. Just a hunch.

That’s all for now, my loves! London awaits! Love and pull-ups, Laura

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

Butt-Whoopin’ Aerial Smackdown: Increasing Aerial Stamina (Part 2)

By 5 commentsStamina, Training, Uncategorized

This week, we’re tackling how to get through your aerial act without gasping for air, barfing, crying, wetting your pants, or collapsing (the last four were worst case scenarios… I hope). Suit up, peeps – it’s time for The Laura Witwer Aerial Smackdown!

So I’ve Wet My Pants… Now What?

Just pray no one posts it on YouTube, friend. In the meantime, here are some tips for what to do the next time you find yourself in the air and headed towards Exhaustion-ville during a performance or rehearsal.

  • BREATHE!!!! I’ll betcha $10 you’ve been holding your breath.
  • Come down immediately if you feel dizzy or unable to continue safely.
  • Find a resting position and hang out for a minute (trust me – the audience has no idea what’s really happening). Continue when you’ve stopped gasping like a guppie on a counter top.
  • Go to Plan B. If you’re performing a new piece, or dealing with a challenging situation (a cold, altitude, etc.), it helps to have a “plan B” version of your act in your back pocket. This may include swapping risky or difficult moves for ones you’re extremely comfortable with, or adding in more resting holds if you feel it’s necessary.

Don’t Settle For Depends – Preventing Aerial Exhaustion

  • BREATHE!!!! I’ll say it again! In rehearsal, identify times when you’re holding your breath and correct it.
  • Build rest time into your act. Not only does this allow you to breathe and reorient yourself, but it gives the audience a moment to really SEE what you’re doing. Remember: what feels like resting forever to you is very quick to an audience!
  • Take into account environmental or situational factors that may affect your stamina: altitude (BIG ONE), dry climate, lack of sleep or rest thanks to travel arrangements, illness or injury, an intense show schedule, etc. and do what needs to be done to compensate. PLAN AHEAD!
  • Drink heavily. I mean – stay hydrated! Geez, you people…
  • Make sure you’re getting your cardio in outside of class. Cardio = healthy lungs and ticker!
  • Train train train practice practice practice and come to class, dammit!

That’s it in a nutshell, my loves! It’s a process, both in class and when you’re working on a piece. And keep in mind that any time you begin working on something new, it’s gonna wear your butt out until your body gets used to it. Enjoy building your stamina, and please don’t barf in my class. Love and pull-ups, Laura

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

Why Is Popeye In My Trapeze Class? 5 Ways to Increase Aerial Stamina ( Part 1)

By 2 commentsStamina, Training, Uncategorized

What IS she doing? Why is he pounding on his forearms? Is it a new dance? Obscene gesture? The latest in myofascial release? No! It’s the dreaded AERIAL POPEYE! If you’ve been giving your apparatus some quality time, you’ve probably already experienced this delightful sensation, and wondered what you can do about it. Hang on tight – we’re talking aerial stamina!

The Why of Popeye (Hint: It Has Nothing to Do With Spinach)

It’s all about grip, baby! When we are working on new things, or approaching an apparatus for the first time, we naturally over grip. This is not a bad thing – it shows that your intuitive powers of self-preservation are functioning the way they should! (Remind me to tell you about “The Let-Go Guy” some time – he’s responsible for all 40 3 of my grey hairs).

Another cause is a repetitive grip-release pattern in your choreography – too many “grippy” moments too close together equals forearms like a sailor (and worthy of a mermaid tattoo!).

OR you could be dehydrated, or a little low on a vitamin/mineral essential to proper muscle contraction like calcium, manganese, and potassium.

When It Happens, Go To Your Happy Place

What should you DO when you feel that tell-tale tingling in your forearms?

  1. Immediately assess your safety. Do not pass go or collect $200 – go immediately to a safe rest position on your apparatus, or come to the floor. Now.
  2. Wait it out, relax, and stretch your forearms if you can (if you’re in performance, get creative with this! Spirit fingers!).
  3. Continue if you are safely able, or come down to the floor and go back up when you’re ready.
  4. DO NOT PANIC! AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAARGH! Panic helps not at all.

Popeye Prevention

  1. Train train train train train. Familiarity breeds comfort, which encourages relaxation, which reduces the likelihood of Popeye. It also makes for stronger, more capable muscles.
  2. Pay attention to the moments you are most likely to over-grip and consciously relax your hands as much as you safely can (don’t be droppin’ out of the sky and telling people Laura said to “relax”!).
  3. Stay in the moment. Breathe – it really does make a difference. Take your time.
  4. Drink your water! Electrolyte drinks might be helpful as well (coconut water, Gatorade, etc.) if you’re working particularly hard.
  5.  If you’ve been noticing a lot of muscle fatigue during your training, consider taking a trip to the doc to get your bod checked, or making an appointment with a nutritionist to make sure you’re getting what you need in your diet (I wish I could think of a Popeye/spinach joke to make here… but I can’t. Just eat your spinach.).

Join me next week when we tackle Part Deux of this post – how to finish a tough aerial piece without emerging a quivering mass of Jell-O (because nothing looks cooler than barfing or passing out when you’ve finished your act). Love and pull-ups, Laura

Click here to read Aerial Stamina – Part 2!

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Cirque Costumes: Not To Be Confused With Your Underwear

By 33 commentsCostumes, Performance, Uncategorized

Dear Danglers, today we will be chatting about a topic near and dear to my heart. Please, I beg you – do not confuse your underwear (or yoga pants or nightgown) with a proper costume! If you’re billing yourself – or hope to someday – as a professional, but show up at an event in some tired looking orange unitard with a rhinestone bracelet super-glued to the collar, or a bra & panties hand sewn to a flesh-toned unitard, eyebrows will be raised – and not in a good way. So what makes a good costume? And what does your choice say about you as a performer? Read on.

Consider This

Different types of shows will of course require different costumes – your cousin Janie’s Sweet 16 Burlesque Extravaganza will look really different from the promotional launch of a new energy bar. For the sake of narrowing the field a bit, let’s zero in on cirque-style costumes you might wear for corporate parties, stage shows, and higher budget private events.

  • Consider the act. What do you need in a costume? For example, for our silks costumes, we prefer 3/4 sleeves, lower backs covered, and legs ending mid-calf; but for trapeze doubles, we need arms and shins completely exposed, with no extra fabric around the middle. (Note: humans with breasts, pay special attention to the neckline – one good reach could send your “charms” flying out of your costume. Awkwaaaaard!)
  • Consider the look. Your costume should highlight the very best of you (your superty buff shoulders for example). And please – no panty or thong lines.
  • Consider the audience/client. Is this an upscale cirque-style show? Then don’t show up in something resembling lingerie from 1875. If bloomers are an integral part of your act, fine, but generally speaking, you want to blend into the main theme or feel of the show.

Elements Of A Great All-Purpose Costume – A Summary

Trio Silks Costumes

  • Protects your body from burns or abrasion, while leaving essential skin exposed.
  • Makes your body look amazing (careful with super sexy, makes the corporate folks nervous – tailor it to your audience).
  • Projects the image you’re aiming for (professional).
  • Looks expensive and well-designed.
  • Fits in with the show or theme.
  • Maybe has a little pizazz to it – rhinestones or something to catch the light. Go bold or go home!
  • Note: careful about using lots of black – you’ll be performing against a lot of black backdrops (The Great Floating Head from Brooklyn rides again!)

Preferred Materials – moleskin (spandex with a little heft), stretch velvets, sparkly materials (beware of fabrics with foils or loose glitter on them though – they don’t last long), etc.

Whether you sew it yourself or hire someone else to make it for you, a good costume is an investment in your career that can’t be glossed over. Now, pack those threadbare leggings away and design something fabulous!

Photos: Kenneth Feldman

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

 

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