We recommend attending 5-6 full classes or mini-workouts per week. Try to vary your workouts as much as possible to encourage progress in all aspects of physical fitness. You may be a cardio junkie, but switching up your class focus will ensure you develop balanced strength and prevent plateaus. Variety is also more interesting!

Some of the most challenging things to maintain as we age are range of motion and flexibility. Try to add at least one ‘stretch’ based class per week. Also, after each  workout, take an extra few minutes to cool down and stretch. Gently bringing your body back to rest and stretching while warm is the safest way to recover. If you’re online, tack one of our 10 Minute Stretch videos onto the end of your class!

Remember to always stay hydrated during and after class.

Remind yourself at the start of each workout to bring your focus repeatedly back to your breath. Maintaining deep, full breathing during exercise is essential for safety, minimizing tension and lactic acid buildup afterwards.

If possible, try not to dance on an empty stomach. A light snack with natural sugars such as fruit and some nuts, or an organic granola bar are good options.

If you are pregnant, please consult with your doctor before starting any type of fitness. Inform your teacher before any in-studio class, so that they may advise which exercises to avoid or modify. If dancing with us online, follow this pre-natal guide:

• non-impact exercise is advised for second and third trimesters
• after 16 weeks, avoid exercise lying on your back
• avoid holding your breath while exercising
• avoid letting your core body temperature get too high; take frequent breaks to cool down

If you are suffering from a current or past injury, consult with your doctor for clearance to exercise. Inform your teacher before any in-studio class, so that they may advise which exercises to avoid or modify.