All posts by Studio Exclusive

Why you always finish a workout feeling great

When done regularly exercise has so many benefits for your mind, body and general health.  Ranging from an improvement in your fitness level, to burning calories and improving your immune system.  Evidence shows a direct link between happiness and working out. 

Exercise has so many benefits for your body, and general health, when done regularly. Ranging from an increased heart rate (to help burn calories) and fitness level, to a stronger immune system. According to studies, there is evidence that shows a direct link between happiness and working out.

During workouts, the brain’s hypothalamus releases hormones (known as endorphins, adrenaline, dopamine and serotonin) into the blood stream. These hormones help improve one’s mood and therefore increase our happiness levels, and are commonly referred to as the body’s ‘feel good chemicals’. When they are released into the body during exercise, they subdue stress hormones (cortisol) present in our blood, while also lowering their production levels. As a result this helps in reducing our levels of stress.

The hormones released during exercise are also known as ‘painkillers’, this is because they give us a feeling of general well-being and euphoria, during exercise. Actually, the hormones can be strong enough to literally mask pain. This is the reason those who exercise regularly enjoy good mental health, in addition to recuperating fast from symptoms of stress and depression. Aerobic, strength and cardiovascular fitness exercises (yes pole dancing is included in this group) are the best form of workouts for triggering the release of these ‘happy hormones’ into the bloodstream.

For all of you beginners out there, don’t think that ‘mood boosting’ through exercise is only attained from doing more advanced workouts. All levels of exercise can help boost the release of the endorphin hormones, the key is to stay consistent and ensure you keep raising the intensity over time. However, for full benefits of regular workouts, your exercise should last at least 30 minutes, and be done on a daily basis.

To be honest, there is one benefit I truly love about doing regular exercise, and I’m sure you will all love this one too. It’s that I can enjoy guilt free desserts/chocolates once or twice a week, yes its important to have balance.

Lastly, there is one thing I want you all to remember, and this is the most important part for me. The whole idea is to have as much fun as possible during your workouts, and to be happy, to laugh and enjoy yourself, then you’ll guaranteed to feel seriously amazing!!!

Train your inner voice and create a positive mindset

“Your mind has got your body to where it is today. So change your mind to change your body.” For some people this can be a confronting statement, but it’s true.

Anyone who has attended classes at one of our studios will know we focus on the mind and body. We believe in our students, and we want to be there to support them to achieve the things that may be holding them back (both in pole and everyday life).

Often we are not aware of the inner voice that chats away inside our head. However, subconsciously this can have a big impact on what we are able to achieve and overcome.

Imagine that inner voice is a good friend. Now imagine that friend constantly telling you either; “yes, you can absolutely do this”, or “there’s no way can you do this”.

Over time, this ‘inner voice’ is either constantly telling you something cannot be done. Or it could be allowing you to realise that your specific goal(s) can be achieved.


Our bodies will do whatever our mind tells it to do. Once you tell yourself you can’t do something, you become absolutely right.

If you already believe you cannot do something, then it will be nearly impossible to actually do it. If you find your inner voice telling you something can’t be done, make a conscious effort to focus you’re thinking on “I can do this”.  Even this simple shift in mindset can create massive change, and open up to the possibility of you achieving. It’s like the old saying, ‘whether you say you can do it, or say you can’t do it, you’re right both times’.

Being aware of your thoughts and beliefs can have real power. Your thoughts and beliefs shape your views on the world, and they will eventually dictate the actions you take.

You’ll find it easy to apply the correct mindset to things that are your strengths. But the challenge will be applying it to your weaknesses (and we all have them). A change to the “yes I can” mindset will not automatically mean you achieve your goal(s). But what it does do is open your eyes to new ideas, possibilities, options and ways to help you achieve them. If you stay in the “no I can’t” mindset, you restrict your self from exploring all the options that can help you.

A positive mindset is a powerful thing, and when coupled with a step by step plan of action, you can achieve anything you set your mind to.



Learn to love your body: 8 Tips

Love the body you have

It’s funny when I think back to my very first pole class.  In preparation I shaved my legs, applied fake tan, and rocked up with my knee length shorts ready to go! I look back now and laugh. Ahh how times have changed. These days I’m in booty shorts feeling 100% comfortable in my own skin.  My journey has taught me to have complete body confidence. I would like to share by top tips to help you feel completely comfortable within yourself.

Happiness comes from within

Yes, I know it’s a complete cliché right? But it’s also true. We’ve all worked hard to achieve body goals, whether it’s dropping fat percentage or trying to sculpt our abs. But have you ever noticed that once you’ve achieved one goal, there’s always another one you aim for?

Stop pressuring yourself and your body. Instead, focus on being as healthy and happy as you can. Nourish your body with what it needs, and look after your mind. You’ll soon feel happier, whether you have a washboard stomach or not.


Re-think your social media

Is social media having a positive impact on you? It’s important to remember that people only want to show their best side on social media, and sometimes what you see may not be entirely realistic. We need to be careful not to compare our worst bits to the ‘perfection’ we see on Instagram or Facebook.

Only compare yourself to you. If you’re finding that social media is pulling you down, take a break and focus on your body and mind instead. Draw on elements of your life that inspire and motivate you, and if this isn’t social media, cut down on your daily use.

Focus on your best bits

There should be parts of you that you love. What do people compliment you on? Perhaps your smile brings happiness to others, or your beautiful curves, or maybe it’s your long legs attract attention?

If you feel you don’t receive compliments, I challenge you to look around and take better note of what others are saying. When someone gives you a compliment ,I want you to own it Sister!!! Don’t brush off kind words; accept them and take them on board.

Focus on the parts of you that you love. Look in the mirror and refuse to focus on your least favourite bits, instead seek out your favourite features. Treat your body with kindness, respect and love – every single part of you!

Treat yourself like a best friend

We often treat others completely different to how we treat ourselves. With our girlfriends, we are loving and kind, but to ourselves we are often our own worst enemy.

Change this behaviour and imagine you’re your own best friend. Talk up your features and refuse to focus on your flaws. When you have negative thoughts, stop and ask yourself, ‘would you say that to a friend you love?’ If not, don’t say it! The way we think and talk creates our own reality, and it’s time to embrace the beautiful person you truly are.

Love your imperfections

Our imperfections are what make us who we are. Embrace them! Own them! Knowing that there is no one in the world like you. You are unique and authentic. Get in touch with how you are feeling on the inside, and celebrate your individuality. To have wonderful and healthy relationships, we must first learn to truly love who we are.

Focus on gratitude

Are you a mum with stretch marks from carrying your beautiful baby? It’s time to own those tiger stripes. Admire how incredible our bodies are and what they allow us to do.

Appreciate and love that your body has enabled you to create such an incredible human being. This tells your own special and unique story. Treat your body with kindness and acknowledge the beauty from your pregnancy.

Do what feels good 

Are there certain things that make you feel great? Perhaps popping on a little black dress or some sexy new underwear? Or maybe it’s getting a haircut? At Studio Exclusive we believe the most important thing is finding what makes you feel amazing, and then finding time to schedule this into your weekly routine. You are absolutely worth it.

Regular classes or privates? Choosing what’s right for you

Whether you are new to pole dancing, or a seasoned pole dancer, there will come a time when you ask yourself, should I go with regular classes or privates? Regular classes are definitely cheaper, but are there times when your pole dancing dollar gives better value when spent on privates? As a pole dancing instructor this is a question I often get asked by students. Should I book regular classes or privates or a combination of both? The answer depends on what you want to get out of your classes.

Firstly, lets look at what you can expect from a regular class. For those who have never taken a pole dancing class before you’ll start with a warm up doing some conditioning, then you will progress onto tricks/combo’s, and then a routine. Regular classes are based on group fitness with everyone working on the same tricks/combo’s together. This is great for those who like to work out with others, working on the same moves.

Depending on the studio you attend will depend on how much one on one time you have with your instructor (some studio’s only allow 5 minutes per one hour class).   We like to teach a move and then help each student individually, giving each student as much one on one-time possible.

One on one time helps you as a student in many ways, and I believe this is crucial to your development and safety.   Often putting a hand/leg in a slightly different position can mean the difference between achieving the move and not achieving it. This is where the one on one time is paramount to helping you progress. Also, a move done in the wrong position can lead to possible injury.

In a class environment you get the camaraderie, as well as the energy of your class, and who could forget the friendships of your class mates. But you also share the time of your instructor with your class mates.   The group classes structure is based on the class, and can’t be personalized at an individual level.

Private lessons on the other hand are completely focused on you. Private lessons can have up to 3 ladies, but I find the majority of private lessons I teach are one on one.   Over my 7 years of teaching classes and privates I’ve seen some incredible progress in privates, and for this reason teaching privates give me a lot of satisfaction as a pole dancing instructor.

Private lessons are definitely more pricey, costing around 3 times that of a regular class, and I believe you should be see an even greater level of progress. I see some of my students making more progress in 1 private lesson, than they have over weeks of classes, especially with those moves that they have struggled with.

When is a private lesson the right choice for you? Here are some examples:

  • If you are brand new to pole, and a little nervous or intimidated about starting.
  • If you have been pole dancing for some time and want to fast track your tricks.
  • If you are a regular pole dancer, but find there are certain moves that you struggle with.
  • Or you want some help to create something special (your own routine, surprise your significant other, or compete in a Pole Dancing competition).

A great instructor will assess a few things before your private. What is your current fitness level? What you’d like to achieve? What your motivation is? Do you have any fears or limitations that could be holding you back? And of course any injuries you may have. I like to cover these questions with all my private students, including finding out what their wish list is.

Your instructor should then tailor the private lesson to you, including tricks, combo’s and/or a routine (if that’s what you want to work on).

Another thing I also like to focus on is mindset. Often when it comes to pole there are moves that scare the hell out of us, and we naturally go into self preservation mode. I like to help my ladies push through any of these limitations, but only at a rate that you feel comfortable with.

To sum it up, pole dancing classes are definitely a cheaper option for those who are budget conscious. Privates are perfect for those who are looking for a particular result in any area (fitness or mindset), or may have limitations in terms of schedule/lifestyle. At the end of the day, whether you choose classes or privates, this is your time, and I urge you to do what is you right for you.

Peta xx

4 things I learnt about myself teaching women to Pole Dance

After almost a decade of Pole Dancing and over 8 years of teaching, I’ve learnt many life lessons from teaching women to Pole Dance. I recently wrote a gratitude list of all the positive experiences I’ve had over the years and what I’d learnt about myself in the process. Here are the 4 big ones…

People wont always remember what you say but they will remember how you made them feel
When ladies start classes or even walk into the studio for the first time they are very vulnerable. Women go through so many stages in life in terms of hormones, life stages, body shape and emotional state. I learnt very quickly as an instructor that my words are incredibly powerful. What we say to someone can give them hope and can help them heal. Our words either have a positive impact on others or they can do the opposite. Our words inspire others so choose yours well. I’m proud to say that I offer a safe haven for every woman that walks into the studio, or finds a place on my team.

Confidence and happiness are the sexiest things a woman can wear

I believe I was put on this planet to help women build confidence, that’s my gig. This is from my own journey. I’ve been on the other side and I’m confident when I say we all know how amazing life feels when you are confident and happy. I’ve had the pleasure of training some incredible women who truly embrace their confidence regardless of body shape or position in life.

Confidence isn’t related to a body shape or position in life, confidence comes from within and it’s dammed sexy!! Life is about embracing our imperfections and accepting and loving every single part of ourselves.

Appreciate the gift of your body
Our bodies are incredible, wonders of nature and we tend to take them for granted. We are too quick to point out our flaws or what we can’t do instead of focusing on what we can do (and what we are amazing at). We tend to look at our own bodies and be so critical, we see them every day and we are so quick to point out our flaws. Often those around us can see our beauty or strengths that we cannot or perhaps refuse to see ourselves. We are beautiful in our own unique way and its time we all opened our eyes and saw this beauty.

Your body can withstand almost anything, its your mind you have to convince
I know what it takes to walk into a pole dancing studio for the very first time. I was there myself over 10 years ago. I’ve made it my personal responsibility to look after every new lady that walks through our studio doors. That responsibility made me think about every action, statement or passing comment I make. I know doing something for the very first time is often pushing the comfort zone in a massive way for our ladies. This has helped me become consciously aware of the impact I have on others and helped me to appreciate that this is what I stand for. I stand for women of all walks of life. All ages, all body shapes and all nationalities.

Peta xx

Studio Exclusive Ambassadors

The Studio Exclusive Ambassadors are our most passionate and loyal students. They share our vision and are an inspiration to the entire Studio Exclusive community.

Each term our team of instructors nominates the ambassadors. Our studios are non-competitive, as we believe the only person you should be competing with is yourself. We encourage positivity, determination and support, and these ladies all share our vision.