Welcome to Miss Fit Academy's blog! MFA is Nashville's leading pole dance studio and aerial boutique! Visit our official website or call us at (615) 891-3910.

Monday, April 15, 2013

Freebies for Tax Day!

Happy Government take the rest of your money...I mean Tax Day!
If doing your taxes has got you down, here is some places that are going to help you out today and get you some free or really discounted stuff!

  • Cinnabon is giving out 2 free Cinnabon bites
  • Arby's is giving away free orders of curly fries (I will personally be going to every Arby's between here and the Chattahoochie!)
  • AMC is giving away a free small popcorn (which is probably $17 worth in their calculations!) Make sure you go to their website and print the coupon! Free popcorn coupon!
  • Panda Express is giving out a free single serving of Samurai Surf and Turf. Must print the coupon! (This one is only available on Wednesday April 17th!) Free Samurai Surf and Turf!
  • Sonic is offering Happy Hour (Half Price) drinks and slushes all day on April 15th!
  • Schlotzsky's is offering their Original small sandwich for free on April 15th! (With the purchase of a 32oz. fountain drink and chips)
  • Great American Cookies are giving away one free birthday cookie on April 15th!
  • HydroMassage is giving out a free HydroMassage starting April 15th- April 19th. They suggest you call ahead and reserve a time!
Enjoy all your discounts and freebies!

Thursday, April 11, 2013

Emma Watson...Pole dancing bad girl?

Oh, Emma Watson has grown up so much since her days as the magic-making Hermione. She is starring in a new film called "The Bling Ring" and is getting quite a buzz!
Emma Watson

"The Bling Ring" is a movie by Sofia Coppola and is based on the actual events of a group of young adults who steal from celebrities like Paris Hilton.
Emma had to take up pole dancing for this role. She has a small scene where she is pole dancing for some friends. She said,
"I did learn to pole dance for the film, and I have a small pole dancing scene. But it’s not a performance for anyone else, it’s just me messing around with my friends. I took lessons.
I had this surreal experience where I was studying the modernists, writing about Virginia Woolf on Friday night, then driving to London for pole dancing classes on Saturday morning.
I was incredibly ungraceful at first. The upper-body strength and the core strength you need to do it gracefully is crazy.
I take my hat off to the women who can do it. You have to be incredibly strong."

Check out the official trailer here;

  I can't wait to see this movie!

Thursday, April 4, 2013

In-home exercises that help you on the pole

Ever wonder what exercise you can do at home that will help your pole skills? We have all the moves you need right here to help you gain strength for inverting, climbing and anything else you may have trouble with on the pole!

The most important thing is a strong core. With a strong mid-section, you can do more things on the pole with a lot less effort. First try five planks (pictured below) in 30 second intervals. This really works your core muscles as well as your shoulder and thigh muscles! Make sure your bum isn't too far up or down, otherwise you will not get the same results. Your body must be properly aligned.

why we plank
Planking works all these muscles! 
Another great core workout is leg-lifts. These are simple enough, but do about ten of them, and you'll start to feel the burn. Just lay on your back, and then lift your legs up and down while your hands are kept at your sides (pictured below). Keep your head and shoulders on the ground. To make this a little easier, hold onto something behind your head, like a couch leg, or something stable that won't fall or tip over. We recommend starting with 5 sets of 20.
Leg lifts
Make sure you go all the way to a 90 degree angle!
Twisting crunches are a pretty intense workout! But, wow, are they great for the belly! It is the same as a basic crunch, but you twist your elbow to the opposite side and hold for five seconds when your abs are contracted, then go back to normal position and do the same on the other side. To make this a little more challenging, have your legs in a table top position and bring the knee in to meet the elbow. We recommend starting with 5 sets of 20 and working your way up!
Twisting Crunches
Make sure you twist at the core and BREATHE BREATHE BREATHE!

Something that is similar to the twisting crunch is a Russian Twist. A Russian twist (pictured below) with your legs bent, your feet can either be placed on the ground to make it easier or twisted at the ankles for a greater challenge. Bend at the waist and twist from one side to the other. Go back to starting position and do it again! I like to hold a medicine ball or a weight to really get a good workout! We recommend starting out with 5 sets of 20 and working your way up!

Twist with Core
Twist with your core!
Another important part of your body to strengthen is your arms! Arm strength will make your pole moves effortless! Well, maybe not effortless, but a hell of a lot easier!

The best thing to do for your arms is push-ups. If you have never heard of or seen a push-up done, get out of the house! The steps are super simple. Start facing down with your arms extended DIRECTLY beneath your shoulders holding yourself up. Bend your elbows to your SIDE and lower your body as CLOSE to the ground as possible without touching it. Extend your elbows back to starting position and raise your body back up. We recommend starting out with 3 sets of 15 and working your way up.
Don't touch the ground!

A one-arm side push up is great for the arms as well! Just sit on your side, put your hand with the shoulder facing the ceiling on the ground and cross your other one across your body (This sounds more complicated than it is, just look at the picture!). Push up with the arm on the ground and bend at the waist. Do 3 sets on each side of 15 and working your way up!

One-arm push-up
She looks so happy doing her one arm side push ups! (Happiness not guaranteed!)

There are many things you can do to help your strength! Ask your class instructor for more in-home exercises to make you stronger! If you have any suggestions, put them in the comments! We love to hear from our readers!

Tuesday, April 2, 2013

Cocktails for a girls night out!

We've compiled a list of the perfect cocktails to enjoy for a girls night out or after a fabulous pole party! (Also, follow us on Pinterest for more drink ideas! Click here to follow us on Pinterest! )

Chanel Cocktail

5 oz. of Beringer House White Zinfandel
shot of peach schnaps
orange slice

Shake all ingredients over ice and strain into a chilled martini glass.  Garnish with a slice of orange and serve.

White Diamonds
White Diamonds
6 oz. of white grape peach juice
1 shot of Triple Sec liqueur
1 shot of vodka
Shake all ingredients over ice and strain into a chilled martini glass.  Garnish with a cherry and serve.

(Chanel and White Diamonds cockatil recipes were found at Girly Bubble Blog )

Orange Dreamsicle
Orange Dreamsicle cocktail
2 ounces of Pinnacle whipped cream vodka
4 - 6 Ounces of Sunkist Orange Soda
Frosted Mug 1/2 full of ice
Top the glass with Redi Whipped Cream

  1. Mix together in a glass filled with ice and top with Redi whip; make sure to leave enough space at the top of the glass because the drink will overflow when you stir in the whipped cream.Garnish with a cherry (optional).
  2. To make this into a shot or martini just strain into shot glasses or a large martini glass. Remember to share your cocktail recipes and enjoy safely and in moderation, always designate a driver when out and enjoy the whipped vodka adult orange creamsicle drink recipe.

Coconut Margaritas
Coconut Margarita

1 cup sweetened shredded coconut
1/2 teaspoon salt
1/2 cup freshly squeezed lime juice, plus 2 tablespoons for glasses (about 5 limes)
3/4 cup Coco Lopez or cream of coconut
1/2 cup plus 2 tablespoons tequila
1/4 cup Cointreau or other orange liqueur

  1. Preheat oven to 350 degrees. On a rimmed baking sheet, toss coconut with the salt. Spread on sheet; toast in oven, stirring frequently, until golden brown, 8 to 10 minutes. Let cool, then crush with your hands until crumbly.
  2. Pour 2 tablespoons lime juice into a shallow dish. Place coconut mixture in another dish. Dip rims of two cocktail glasses in lime juice, then in coconut mixture, coating well.
  3. Combine remaining ingredients with 1 cup ice in a blender; puree until smooth. Divide evenly between prepared glasses, and serve immediately.
Champagne Jello Shots
Champagne Jello Shots

10 oz plus 5oz champagne (or prosecco or sparkling wine)
1 tablespoon sugar
3 envelopes Knox plain gelatin
White sparkling sugar

  1. Place 10 oz of the champagne and sugar in a sauce pan and then sprinkle gelatin on top. Let gelatin soften for about 2 minutes.
  2. Place saucepan over low heat and stir until gelatin has completely dissolved, about 2-3 minutes. Remove from heat and add in remaining 5 oz of champagne and stir to combine.
  3. Pour mixture into a loaf pan (I used a square tupperware container) and chill for at least an hour.
  4. To release Jello, dip the pan into warm water and use a knife along the sides to gently release the Jello. Use a sharp knife to cut squares. Before serving, dip the tops in the sparkling sugar and serve with a festive toothpick.
Cake Batter Martini
Cake Batter Martini


3 ounces Three Olives Cake Vodka
3 ounces white/clear creme de cacao
2 ounces amaretto
2 ounces heavy whipping cream
1 ounce Godiva white chocolate liqueur
sprinkles (or nonpareils)

  1. Place sprinkles on a shallow plate that is a little larger than the mouth of your martini glass. Dampen a paper towel with whipping cream (or water) and wet the rims of the martini glasses. Dip glass into sprinkles to coat the edges.
  2. Combine all ingredients in a cocktail shaker with ice and shake for about 30 seconds. Strain into martini glasses and drink!
  3. Make ahead: For a big party, mix up a big bath of these martinis and store in a large pitcher in the fridge. Shake a glass at a time over ice whenever ready to serve! 
 These are just a few of our personal favs! Tell us about your favorite cocktails! And don't forget to follow us on Pinterest for great party ideas!

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