The Smart Aerialist Podcast

The Smart Aerialist Podcast is for aerialists who want to train smarter, move better, and build a practice that lasts.

Hosted by Ophelie, aerial coach, movement specialist, and lifelong performer, each episode dives into the science of aerial training, injury prevention, rehabilitation, and the mental and hormonal realities of being an athlete for the long haul.

In this episode: after a long absence, Ophelie returns with an honest account of the last year. Perimenopause, HRT, brain fog, 17 teaching hours a week, and the very real cost of content creation on a body and mind already running at capacity. This is what sustainable coaching actually looks like from the inside.

Whether you're a professional performer, a recreational aerialist, or a coach navigating your own health transitions, you'll find something real here.

New episodes dropping regularly. Send your questions and topic requests to shape what comes next.

🌐 Free blogs, show notes & research references: fitfrenchkiss.com/blog

📱 Aerialist Performance Lab app: fitfrenchkiss.com/theaerialperformancelab

Aerial training is often presented as a list of skills to unlock.
In reality, it’s a practice you build, maintain, and refine over time.

In this episode, I explore why foundations in aerial are not something you “get through” on the way to more exciting work, but a relationship that supports longevity, confidence, and consistency on apparatus.

As aerial becomes more visible through social media and short-form content, many aerialists are entering training environments where preparation is rushed and understanding is skipped. This rarely causes immediate failure. Instead, it shows up later as plateaus, chronic fatigue, recurring injuries, fear under load, or a loss of confidence that feels hard to explain.

In this conversation, we unpack:
• What intentional aerial training actually means
• The difference between reactive and intentional approaches to aerial
• Why foundations go beyond basic strength and flexibility
• Joint tolerance, load management, and nervous system trust
• Common signs your aerial foundations may be unsupported
• Why rehab-aware training is not regression, but performance training
• How intentional training protects both your body and your relationship with aerial

This episode is relevant whether you train on aerial hoop, silks, trapeze, or mixed apparatus. It’s not about slowing down your progress. It’s about making your training steadier, clearer, and more sustainable over time.

Links & Resources

• Read the full blog that inspired this episode:
  https://www.fitfrenchkiss.com/blog/why-intentional-aerial-training-protects-your-body
• Train with structure outside of class inside The Aerial Performance Lab:
  https://www.fitfrenchkiss.com/the-aerial-performance-lab

The Aerial Performance Lab is a monthly membership for aerialists who want progressive strength and conditioning, rehab-aware programming, flexibility and mobility that actually supports aerial skills, and clear guidance on what to train and when.

Foundations aren’t something you complete.
They’re something you maintain for as long as you want to train aerial.

In this episode, I break down why straight-arm inverts often stall even when you’re training consistently and doing “all the right things.” I explain why strength is rarely the real limiting factor, and how most aerialists get stuck because key elements like coordination, hip flexion, pelvic control, and nervous system organisation are missing.

I share insights from my own experience as an aerialist and coach, including how rehab-aware training completely changed the way I approach inversion work. Instead of pushing harder, I learned how to train smarter, understand the full movement chain, and build progress that actually lasts.

This episode is for aerialists who feel frustrated, confused, or plateaued, and want a more sustainable, technical approach to straight-arm inverts.

In this episode, I cover:
• Why straight-arm inverts aren’t just about strength
• How hip flexion and pelvic control affect inversion success
• The difference between passive flexibility and active compression
• Why coordination matters more than brute force
• How pushing harder can stall progress
• How to approach inversion training long-term

If you want structured strength and flexibility training that supports skills like straight-arm inverts, you can join The Aerial Performance Lab. It’s designed to help aerialists build foundations, break plateaus, and train sustainably outside of classes.
Explore it here: https://www.fitfrenchkiss.com/the-aerial-performance-lab

If you enjoyed this episode, follow the podcast and leave a review. It helps more aerialists find the show.

Read the blog on this for more

https://www.fitfrenchkiss.com/blog/wocv72stgk7wcz2gtq1ytasvvt6il7

Before we get into today’s episode, I want to acknowledge something.

This is the beginning of a new series of the podcast, after a longer break than I originally planned.

I didn’t step away because I ran out of ideas. I stepped away because I needed time to recalibrate how I teach, how I work, and what I want this platform to be used for.

Over the past couple of years, my focus has shifted more and more toward foundations, longevity, and education that actually supports people long-term. That takes time. It takes observation, reflection, and often saying no to rushing content out just to stay visible.

During that time, I’ve been rebuilding my own training, working closely with clients, developing the app, and designing programmes that feel aligned with how bodies really learn, not just how skills look on camera.

This new series marks a return, but not a restart.

What I have planned moving forward is clearer, more intentional, and more integrated than before. Fewer scattered topics. More depth. More continuity between podcasts, blogs, programmes, and live work.

Looking ahead into 2026, this podcast will become a place where I explore foundations in a deeper way. Strength, mobility, rehab-aware training, mindset, and how all of that fits into sustainable aerial practice over years, not months.

If you’ve been here before, thank you for your patience. If you’re new, welcome. This is where we slow things down, ask better questions, and build things properly.

Now, let’s get into today’s episode.Straight-arm inverts are often treated as a milestone in aerial training, but they are actually a foundational learning tool. In this episode, Ophelie explains why straight-arm inverts build stamina, coordination, and longevity, how they reveal gaps in organisation, and why treating them as a foundation leads to safer and more sustainable aerial progress.Read the full blog to explore this concept in depth and understand how straight-arm foundations support long-term aerial progress:
www.fitfrenchkiss.com/blog

If you want to go deeper into this work, I’m sharing additional context, prep concepts, and early access details inside my momentum mailing list. That’s where I’ll be unpacking how I’m building the upcoming straight-arm invert course and the Aerial Kickstart Challenge.
You can join here when you’re ready.

https://fitfrenchkiss.myflodesk.com/momentum-insiders-list

Stuck in your aerial training? In this episode, I’ll show you how to use progressive overload to finally build strength, control, and cleaner lines without risking injury. Simple, practical tips you can start using in your next session.Feeling stuck in your aerial training? Maybe your pull-ups aren’t improving, your hangs feel the same, or you’re not getting closer to that dream trick. The missing piece might be progressive overload.

In this episode, I break down what progressive overload really means for aerialists — and how to use it to safely build strength, endurance, and control in the air. You’ll learn how to track your baseline, increase intensity without risking injury, and apply overload not just to conditioning, but also to aerial skills and sequences.

💡 What you’ll learn:

• Why progressive overload is essential for aerial training

• How to increase reps, holds, or complexity in a safe way

• Practical examples for skills like hangs, inverts, and transitions

• The role of rest, recovery, and deload weeks

• How to avoid plateaus and keep progressing sustainably

✨ Want structured aerial programming that already uses progressive overload? Join The Aerial Performance Lab — my membership designed to help aerialists of all levels get stronger, more flexible, and more confident with their training.

👉 Try it free for 7 days here: fitfrenchkiss.com/the-aerial-performance-lab

Are you an aerialist looking to level up your practice without burning out? In this video, we dive into the power of cross-training and how it can boost your strength, flexibility, and endurance while preventing injuries. Learn how to integrate complementary activities like Yoga, Pilates, and strength training into your routine without overwhelming your schedule.✨

What You'll Learn: The benefits of cross-training for aerialists. How to start small and work smarter, not harder. Tips to balance training and recovery. Fun ways to find joy in movement.

💡 Whether you're a beginner or a seasoned aerialist, this video is packed with actionable tips to help you train smarter and achieve your goals in the air.

🎯 Ready to take your aerial training to the next level?

Join the Aerial Performance Lab (APL) for structured cross-training programs tailored to aerialists. Get access to live classes, replays, and resources to train sustainably and effectively.

👉 Click here to join APL today! https://www.fitfrenchkiss.com/the-aerial-performance-lab

Don't forget to like, comment, and subscribe for more aerial fitness tips and inspiration!

Injury recovery doesn’t mean stopping, it’s about adapting. Whether you’re an aerialist, athlete, or fitness enthusiast, this episode is your ultimate guide to training through an injury while staying safe and strong. Learn how to modify your workouts, focus on mobility, strengthen supporting muscles, and maintain a positive mindset during recovery. I’ll also share practical advice on using pain as a guide, incorporating short but effective sessions, and seeking help from physiotherapists and coaches.

Tune in to discover how to recover smart and come back stronger than ever! 💪✨

🎧 Want to take your recovery journey further? Join the Aerial Performance Lab (APL) for exclusive training programs, live classes, and expert guidance designed to help you stay active and injury-free.

Sign up now and get your first 7 days FREE!

👉https://www.fitfrenchkiss.com/the-aerial-performance-lab

Your body type is your greatest aerial asset! In this podcast episode, we explore how different body types, ectomorph, mesomorph, and endomorph, impact your aerial training journey. From flexibility and strength to endurance and recovery, learn how to work with your body to train smarter, prevent injuries, and unlock your full potential in the air.Discover actionable tips tailored to each body type and embrace your unique morphology to elevate your aerial practice. Whether you're naturally lean, athletic, or powerful, this episode will empower you to optimise your training and celebrate what makes you, YOU.📚 Ready to take your aerial practice to the next level? Join the Aerial Performance Lab (APL) today and access expertly designed programs for strength, flexibility, and injury prevention.👉 Click here to learn more and join APL: https://www.fitfrenchkiss.com/the-aerial-performance-lab🎧 Tune in now and transform your aerial journey!

Join The Aerial Performance Lab today and elevate your aerial journey!

In this episode, we delve into the importance of core strength in aerial arts. Learn about the key muscles that support your practice, effective exercises to enhance your performance, and strategies to maintain consistency and prevent imbalances.

Whether you're a beginner or a seasoned performer, strengthening your core is vital for balance, control, and injury prevention.

Ready to take your training to the next level? The Aerial Performance Lab offers tailored programs, expert guidance, and a vibrant community to support your journey.

👉 Start your 7-day free trial now:

https://www.fitfrenchkiss.com/the-aerial-performance-lab

Flexibility and mobility—what’s the difference, and why should aerialists care? 🤸‍♀️

In this episode, we dive into these key concepts and how they impact your training, injury prevention, and performance.

💡 Want to dive deeper? Check out the full blog here: Flexibility vs Mobility for Aerialists

🔥 Ready to elevate your training? Join the Aerial Performance Lab for expert-designed programs and start your 7-day free trial today: Join APL

Subscribe for more insights on aerial fitness, mindset, and holistic health! 💜