What is DDMIX?

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ddmix cDDMIX is a full body aerobic workout based on a wide range of different dance styles with easy to follow steps.
Choreographed by Darcey Bussell and Nathan Clarke, each genre is approximately 2.5 minutes long.

National dances, eras and genres from around the world. 26 and growing. Enjoy !

Dance Styles of DDMIX:

Arabic; Japanese; Greek; Line Dance; Flamenco; Samba; Chinese; 1980’s Rock; Waltz; Hand Jive; Charleston; African; 1960’s; Tango; Irish; 1970’s Disco; Salsa; Bollywood; Scottish; Russian; Miami Disco;1990’s vogue; 1940’s Ritz; 1980’s Face2Face; 1960’s Twist, Flamenco 2016

With Music created exclusively for DDMIX

The aim of DDMIX is to get people moving without being intimidated by the word ‘dance’ or the technicality of the steps, but instead to give a full body workout that is such fun that you don’t even notice that you are exercising. With the vast number of dance styles around the world to choose from, no one will ever get bored!

We have a passion for dance-based fitness and believe the best way of getting fit is by doing something you enjoy. By participating in dance, you can achieve your goals by not looking upon exercise as a chore. We love group exercise classes with non-correctional instruction, that are fun and all inclusive.

Darcey wanted to create a program using segments of dance from around the world, providing great variety with a western touch. Given her deep interest in all forms of dance and having danced nearly all genres from her classical ballet base, the DDMIX adventure began. She contacted her good friend and talented choreographer and dancer Nathan Clarke, with whom she has worked on Viva La Diva, Darcey Dances Hollywood and the closing ceremony of the London Olympics. On hearing her idea Nathan agreed to join Darcey and they started working on the choreography for the first DDMIX.

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What is ZUMBA PROGRAM?

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The ZUMBA program is a Latin-inspired, dance-fitness class that incorporates Latin and international music and dance movements, creating a dynamic, exciting, exhilarating, and effective fitness system. A ZUMBA class -known as a ZUMBA Fitness-Party -combines fast and slow rhythms that tone and sculpt the body using an aerobic/fitness approach to achieve a unique blended balance of cardio and muscle0toning benefits.

The ZUMBA program integrates some of the basic principle of aerobic, interval, and resistance training to maximize caloric output, cardiovascular benefits, and total body toning. The cardio-based dance movements are easy-to-follow steps that include body sculpting, which targets areas such as gluteus, legs, arms, core, abdominals and the most important muscle in the body – the heart.
Dancers and non-dancers alike immediately and easy master a ZUMBA class because previous dance experience is not necessary. A ZUMBA class creates a party-like atmosphere that provides a non-intimidating opportunity for non-dancers, new exercisers, or those who have previously hesitated to participate in group classes.
The ZUMBA program is the most effective, innovative, exhilarating workout designed for everyone. The primary elements that make it so unique and successful:

– It’s a blast! The ZUMBA program is “exercise in disguise”. Participants have a blast and don’t even realize they are exercising. In fact, it feels so good, people want to do it every day.

– It’s different! The music, the steps, the moves, the class, the energy… Nothing compares to a  ZUMBA Fitness-Party!

– It’s easy! The ZUMBA program is designed for everyone. People of any fitness level, from any background, and any age can start the program right away. The program’s basic steps formula makes it easy for everyone.

– It’s effective! The ZUMBA program is a cardio-based workout with components of resistance/sculpting training to tone the entire body and achieve any desired fitness goals.

Benefits of the ZUMBA Program

– Great dynamic core workout – The ZUMBA program uses moves throughout the class that require a great deal of control of the midsection of the body (abs and back) This has the potential to translate into more defined torso (stronger abs and back)

– High caloric expenditure – The ZUMBA program follows  aerobic interval training methods to incorporate high levels of activity, which translates to high caloric expenditure. Note: This varies from individual to individual, depending on variables, such as: fitness level, participant’s familiarity of routine, intensity level, etc.

– Easy, non-intimidating learning environment – New dance steps are presented in an easy-to-follow, exhilarating and party-like format.

– Weight loss – As with any exercise program, consistency and a sensible, well-balanced nutrition program will increase the likelihood of weight loss
 
– A sculpted body – ZUMBA classes will potentially reshape all parts of your body, including your upper body, lower body, mid-section, heart, and mind.

– Positive self-image – Nurtures a high level of “feeling good”

– Exercise in disguise A ZUMBA class is a GREAT SWEAT! Most people say they are having a blast and don’t even realize they are exercising.

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What is the ZUMBA GOLD Program?

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ZUMBA GOLD is a series of fitness programs specifically designed to take the exciting Latin and international dance rhythms created in the original ZUMBA Program and bring them to the active older adult, the beginner participant, and other populations that may need modifications for success.

Created to emphasize the basics, this explosive program is so easy to follow that people of any age can do it! This invigorating Latin-inspired, dance-fitness program includes Merengue, Salsa, Cumbia, Belly Dance, Flamenco and Tango. The ZUMBA GOLD program creates a party-like atmosphere. It is exhilarating, easy and effective. It’s great for the mind, body and soul of this expanding active older population.
Who is is the ZUMBA GOLD Participant?

The ZUMBA GOLD participant -the older active adult-is not categorized by age alone. Some of the things that describe this age group are the following:

These individuals are aging and may not be able to keep up in a high-energy class, but they are still young in spirit.
These participants like to dance, and actually grew up doing the Jitterbug, Swing, Cha Cha, Hustle, Twist, etc They are original “party animals”.
They are looking for a group with whom to have fun and socialize. Many have lost spouses and/or friends and are looking for a social network and support system.
These participants want to feel like they have exercised, without feeling pain or getting hurt.
This group may have medical issues or physical limitations that need to be addressed with modifications and understanding.
A large part of this group is made up of Baby Boomers.
Regardless of age, these individuals celebrate being alive and love life.

The Physiological Benefits of the ZUMBA GOLD program
– Improved cardiovascular capacity
– Improved overall muscular strength and endurance
– Improved bone density, prevention of osteoporosis
Preserved, restored, and/or improved flexibility
– Improved range of motion
– Improved posture
– Improved balance and coordination (stability and mobility)
– Improved cognitive function
– Improved motor control and performance/agility
– Increased caloric expenditure- weight control or weight loss
– Improved ability to perform pain free activities or daily living (ADLs)

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What is Zumba Gold in Chairs?

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Zumba Gold in ChairPerfect for adults with restricted movement, who are looking for a chair based, modified Zumba class.

Focusses on all fitness including cardiovascular, muscular conditioning, flexibility and balance.

Benefits:
Muscle strenth
Balance
Flexibility
Mental awareness & functioning
Mood
And so much more, like sociolising and meeting new friend.

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 What is Zumba Toning?

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Perfect For

Those who want to party, but put extra emphasis on toning and sculpting to define those muscles!

How It Works

The challenge of adding resistance by using Zumba® Toning Sticks (or light weights), helps you focus on specific muscle groups, so you (and your muscles) stay engaged!

Benefits

Lightweight maraca-like Toning Sticks enhances sense of rhythm and coordination, while toning target zones, including arms, core and lower body.

Important: You will need toning sticks

1 lb. (0.45 kilos) Zumba® Toning Sticks. These maraca-like toning sticks are not your average dumbbells! Filled with sand, they allow more “give” than traditional hand weights and let you shake, rattle and rock your way to sexy, leaner muscles and a more sculpted shape. Ready to pack ‘em up and head to class?

Important: We will be using toning sticks:

1 lb. (0.45 kilos) Zumba® Toning Sticks. These maraca-like toning sticks are not your average dumbbells! Filled with sand, they allow more “give” than traditional hand weights and let you shake, rattle and rock your way to sexy, leaner muscles and a more sculpted shape. Ready to pack ‘em up and head to class?

You can buy sticks online from Zumba.com
If you don’t have Zumba Toning sticks :

  • You can adapt the same workout using light dumbbells of 1-3 pounds in weight
  • You can also dance without sticks to try it, but obviously the workout won’t be the same
  • I will also have 5 sets to hire for £1 per class – to be fair to all, these will not be reserved, and available in class on a first come first serve basis only.
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 What is Zumba Gold Toning?

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The Zumba Gold Toning program takes the basic Zumba Gold dance-fitness party and adds in lightweight Zumba Toning Sticks to enhance muscle strength, tone and endurance.

The unique, stimulating combination of cardio and dynamic resistance exercises incorporates progressive lightweight training to improve overall performance. Choreography and moves are based on combinations of rtythms such as merengue, salsa, cumbia, tango, belly dance, reggaeton and flamenco.

These exotic blends create the famous Zumba Fitness-Party atmosphere a redefining total body workout perfectly tailored to this demographic. Overall, Zumba Gold -Toning program is challenging and effective and provides a new – and exhilarating – avenue to weighted activity for the active older adult.

Putting  it Together : Zumba Gold Class + Zumba Toning Class = Zumba Gold Toning Class.

Combining the spicy rhythms of a Zumba Gold class with strength conditioning Zumba Toning Sticks, a Zumba Gold Toning class is an effective, full-body workout specifically created the active older adult, the beginner participant and other special populations that may modifications for success.

Important: We will be using toning sticks:

1 lb. (0.45 kilos) Zumba® Toning Sticks. These maraca-like toning sticks are not your average dumbbells! Filled with sand, they allow more “give” than traditional hand weights and let you shake, rattle and rock your way to sexy, leaner muscles and a more sculpted shape. Ready to pack ‘em up and head to class?

You can buy sticks online from Zumba.com 
If you don’t have Zumba Toning sticks :

  • You can adapt the same workout using light dumbbells of 1-3 pounds in weight
  • You can also dance without sticks to try it, but obviously the workout won’t be the same
  • I will also have 5 sets to hire for £1 per class – to be fair to all, these will not be reserved, and available in class on a first come first serve basis only.

 

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What is Zumba Sentao?

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The Zumba Sentao Program is that rarest of all things! The Zumba Sentao  program can change the way participants feel about exercise. It combines strength and resistance training with innovative dance-fitness moves, all centred around a chair. Infused with the famous Zumba party atmosphere and energizing world rhythms, this never-before-seen workout! A high intensity workout that focuses on defining your muscles, improving overall cardiovascular health and burning major calories in the process.

Who is Zumba Sentao  participant?
Zumba Sentao Program is designed for everyone- all ages, sizes and fitness levels. The choreography can be modified and adapted for the individual. The class provides a total body workout while being challenging and fun!

Benefits

  • Increased maximal oxygen uptake
  • Decreased heart rate and blood pressure at a given submaximal intensity
  • Increased aerobic and anaerobic threshold
  • Reduced resting systolic/diastolic pressures
  • Increased serum high density lipoprotein cholesterol and decreased serum triglyceridees
  • Reduced total body fat, and intraabdominal fat
  • Decreased risk of disease
  • A unique way to challenge the muscles of the body without having to lift weights.

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What is Fitsteps? 

 FitStepsR_onpinkDuring the long, arduous dance training sessions that are an integral part of Britain’s most successful entertainment show, ‘Strictly Come Dancing’, Natalie Lowe, Mark Foster and Ian Waite had a great idea.

They decided to mix the graceful steps of Ballroom and the up tempo steps of the Latin dances together to create a really fun, energetic and effective way to stay fit and keep trim that would appeal to everyone, even if they couldn’t dance. They created FitSteps® – the unique dance fitness programme that is ‘so much fun you don’t even realise you’re getting fit!’

It is the first time that classic Latin and Ballroom dances have been brought together with proven fitness techniques and principles to create not only a programme that can have extraordinarily wide appeal, but one that also has the potential to make a real and lasting impact on the health of the nation.

The important point to note is the distinction between the plethora of dance classes that exist and FitSteps®. FitSteps® is a fitness class, delivered through dance. So, our emphasis is on helping people towards fitness; structuring the classes to deliver real, measurable, fitness results.

In short, its great fun and an excellent social outing.

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What is Fitsteps FAB?

fab Fitsteps For All Bodies. Fitsteps FAB is an organic extension of the original FitSteps format. During the FitSteps training days a constant stream of FitSteps instructors were asking us to create a programme to cater for the older adult and more sedentary participant, So here it is – FitSteps FAB ‘for all bodies’ The steps are lower impact and easier to follow and now you can learn new dance genres.

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What is PiYo LIVE ?

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PiYo combines the muscle-sculpting ability of Pilates with the flexibility of Yoga in a anon-stop fluid dance stretch movement to help you redefine your body!

Sweat, stretch, and strengthen—all in one low-impact, music-driven, body-sculpting workout. No weights. No jumps. Just hardcore results, no matter your fitness level.

Improve your posture, your muscle coordination, flexibility, cardiovascular strength, and sense of well-being!

Shape sleek, long arms, sexy, flat abs, and a tight, lifted butt in this low-impact, high-intensity, total-body workout. Inspired by the muscle-sculpting, core-firming benefits of Pilates and the strength and flexibility of flowing yoga movements, it’s an innovative bodyweight workout that gives you so much more.

We crank up the music, the speed, and the fun to give you a thrilling workout that will burn crazy calories for a long, lean, beautiful physique.

Blending dynamic poses with fluid movements, you’ll build strength, burn calories, and improve flexibility, athleticism, and mind-body connection.

When you’re done, you’ll feel the exhilarating high that comes with doing something restorative for your body and feeding off the energy of PiYo LIVE.

 

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Here are some of the comments from our students who attend PiYo LIVE

“My neighbour and good friend suggested we both attend the free trial of the Piyo fitness class back on the 7th September.  I was curious to find out more about it, so I did a little search on the internet and thought it well worth having at least one go at it.  The incentive of a nice coffee in the new Waitrose afterwards provided an added push!

I had recently become aware that my clothes were getting tighter and the scales told the truth!  Being completely honest I had excused my lack of regular exercise on work, holidays, and pretty much any other reason I could think of. Oh yes, and all that gym equipment gathering dust in the house gave me no incentive at all to want to get fitter and exercise.
I was slightly hesitant as I dusted down the old Lycra outfit and trainers.  They had last been worn to what I can only describe as my ‘near death’ experience at a full-on Zumba class in another area. It was too fast pace for me and I swore I would never do that again!
My neighbour and I arrived at the leisure centre and we were welcomed by Sveta’s lovely smile and introduced to some of the other ladies, which I thought was really good of her. Previous ‘class encounters’ have usually made me feel like the new kid in the playground, wearing the wrong labels!
Conscious of not being able to coordinate or balance, Sveta clearly explained what we needed to do and led by example. Her counting aloud was very helpful to keep some flow as the movemenst are very fluid and continuos (well that is the theory anyway!!)
I have attended all but one Piyo class since my initiation and I’m hooked.  The moves are now easier as we are getting to know the routine. The ladies in the group are all lovely and there is a good feeling of support and fun and I always leave the session feeling positive and lifted! The other benefit of the Piyo programme which Sveta has  highlighted is the fact that as we ladies blossom in years, we must look after our core muscles and help keep our bones healthy.

I have felt much less lethargic over the last few weeks and feel much more flexible and physically strong.  Walking up the escalator in the underground, no probs.  Decorating, up and down ladders would have previously stiffened me up for several days, but no probs. Oh yes, I must mention an improvement on my bat wings too!
I would recommend this form of exercise to anyone at any fitness level, Sveta is always keen to remind the group that you must only do what you are capable of doing and may substitute an exercise if someone if having difficulty.You only need a sticky mat and a bottle of water to make it happen!

Thank you Sveta!!”
Helena A

“I’ve loved going to Sveta’s Zumba Gold and Fitstep classes, so PiYo was a natural progression for me. I had been suffering from a knee and shoulder injury and had been having physio to stretch and strengthen my muscles to hell. It’s a kinder, gentler workout that is really helping to lengthen and tone my muscles whilst Sveta’s wonderful music and routines also provide the cardio benefits!! There might not be any jumping around, but you definitely feel that you’ve exerted yourself by the end of the class. p. The PiYo classes couldn’t have come at a better time.
And as they say – “the proof is in the pudding”, my right leg muscles have now improved so much that I have been signed off by my physio therapist!!”
Caroline E

“I was never very sporty at school, preferred a good book
80s- I tried callenetics , aerobics
90s played badminton, but not competitive enough
then over the years I joined numerous gyms, from high end to cheap,( not so cheerful)
and soon stopped going, although the standing orders rolled on.
Then I was introduced to Svetas’ classes.
I actually look forward to them, I miss them when we are on holiday
people smile and talk and Sveta is the most motivating person I have ever met!
I started with zumba gold, then added fitsteps to mix it up a bit.
I now start the week with PIYO , having never done either pilates or yoga
I wasn’t sure how I’ld get on, but I love it!
Sveta takes you through every move and is as always, very encouraging
PIYO is slower then zumba or fitsteps, but you still get an amazing workout
It makes me think about my technique and I feel  fitter, stronger.
I have no goals, just want to be as fit and healthy as I can be
and if I am going to exercise, I am going to enjoy it !”
Pam T

Hi, my name is Lisa and I am 52 years young! Having taken the decision to increase my level of fitness, I began to search locally for low impact classes such as Pilates or Yoga. Alas, those I found were often on the days I work, required a block booking commitment, or were very costly. Then one Friday in August a friend invited me to a ‘Dance4Ever’ Fitstep class where I met Sveta… I loved the experience & was definitely hooked!

Imagine my further delight when in September, Sveta announced she would be starting a new class called ‘PiYo’, a combination of both Pilates & Yoga disciplines. BINGO! I was keen to try it. I won’t deny it that following the first 2 PiYo classes my body went into a state of shock, I am not usually a one to break a sweat easily & I ached for 4 days after!

Three months on I look forward to my weekly classes. I’ve rediscovered muscles that’ve been dormant for years and I’m noticing that my wobbly bits are more toned. Now that I’m remembering the routines I can focus more on getting the most from each exercise, stretching my body and working my muscles. Sveta is so welcoming and encouraging, her positive energy, enthusiasm and smile keep me coming back.

I’m now looking forwards to the new ‘Zumba Toning’ class starting in December, and hopefully my little black dress will fit!

Lisa R

I didn’t think PiYo was for me when I first heard about it. Pilates had never appealed to me. I went to a yoga class a long time ago and I remember feeling so ridiculously self-conscious about mantras and spirituality that I forgot to breathe. So a combination of the two forms of exercise didn’t sound very promising. When Sveta announced the launch of her PiYo classes in her July newsletter I thought the class description sounded really interesting. I wanted to add a bit of variety to my exercise regime and PiYo seemed to tick a lot of the boxes. Low impact? Check. Music? Check. Stretching? Check. I’m so glad I tried it – I haven’t looked back!

For those of you who are worried about not getting a serious workout, don’t be! I thought I was quite fit from going to Zumba Fitness and Fitsteps classes three or four times a week. PiYo showed me that I had a lot of room for improvement with my balance, strength and flexibility. I couldn’t believe how challenging I was finding it, but how simple it was to follow. I was aching all over after the first class! I wanted to find out more about PiYo and I came across the story of the PiYo creator, Chalene Johnson. I was relieved to read that PiYo had been designed as a really effective but safe form of exercise for people of all fitness levels. My aching muscles were nothing to worry about, after all! I’m slowly getting to grips with the routines and discovering how beneficial PiYo is. I have already started to notice that I feel a bit more stable when I do the waltz at Fitsteps and stronger when I’m doing squats during a Zumba routine. Thanks for persuading me to try PiYo, Sveta! xx
Beth T

“I’ve done three private PiYo sessions now and think it’s great. It feels like a hardcore workout and you can feel the effects on your underused muscles straight away! It’s great for toning up and uses all parts of your body – I love it!”
Jo F

“I have a love/hate relationship with Piyo. It is really hard work but the gain is definitely worth the pain. After my first and second session, I couldn’t walk the following days. Now, however, even though it still hurts during class, I am fine the next day which means I have strengthened my muscles. I see the difference in Zumba Gold as well as I am much more limber. Yes we all suffer through it, but we suffer together! Wouldn’t stop going for any reason!”
Judi G

“I found PiYo helped me become a lot stronger in my upper body and I was able to lift myself off the floor a lot easier than when I first attempted this”
Maureen H

 

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