Wellnergy ‘25

Festival season is here and I’m thrilled to be bringing my Dancer Body workout to the main stage at Wellnergy festival this year.

Bringing together fitness, health and wellbeing, Wellnergy will have something for everyone. My dance workout will take place on the main stage this year on Saturday 14th June (Time TBC) and will be suitable for all levels and ages. Join me for uplifting movement to music with dance aerobics, latino and hip hop feels! We can’t wait - tickets are available here

Join me in studio every week and look out for new classes coming soon. My class includes dance cardio, matt work and stretch flow for a full body workout. As quoted on google ‘This has been the highlight of my year so far. Lots of fun, feel good factor and a fantastic teacher; I always leave feeling better and would recommend to everyone who enjoys dancing & wants to keep fit in a fun way’

Get your first class free and see our flexible booking options here

Have a great weekend!

Emily

Spring into Motion

Emily Stephenson

Spring Into Motion: Embrace the Rhythm of Dance Fitness

As the days grow longer and the flowers begin to bloom, it’s the perfect time to shake off the winter blues and spring into motion. And what better way to do so than with dance fitness?

Dance fitness is not just about moving to the beat - it’s a holistic approach to health and well-being that combines cardiovascular exercise with creative expression. Whether you’re looking to boost your energy, enhance flexibility, or simply have fun while staying fit, my Dancer Body workout offers a variety of benefits that will help you greet the new season with enthusiasm.

Why Dance Fitness?

1. Cardio with a Twist

Dance fitness provides an incredible cardiovascular workout that strengthens your heart, boosts stamina, and enhances endurance. When you’re dancing, you don’t even notice that you’re exercising because you’re too busy enjoying the rhythm!

2. Full Body Engagement

Unlike traditional workouts, dance fitness engages your entire body. From your core to your limbs, every movement works to tone and strengthen muscles while improving coordination. It’s an effective way to sculpt your body while having fun.

3. Mental Well-being

Dance is not only great for your physical health, but it’s also a fantastic mood booster. The combination of music and movement helps to reduce stress and anxiety, while releasing endorphins that enhance your overall sense of happiness and well-being.

4. Flexibility and Balance

As you practice dance moves and routines, you improve your flexibility and balance. This translates to better posture and increased mobility, which can benefit your day-to-day life and other activities you engage in.

5. A Community of Support

Dance fitness brings together like-minded individuals who share a passion for movement. You’ll find yourself surrounded by a supportive and motivating community that encourages you to keep moving forward.

Join me this spring in studio; you can get your first class free and we offer flexible class bookings with weekly drop ins as well as class packs. We offer 1-2-1 coaching and look out for our events coming later this year.

Welcome to the month of self love

“I’m all about self love. Invest in yourself through movement, self care and healthy habits to feel your best. It starts on the inside”

February is finally here after what has felt like a very long January! Love it or hate it Valentines Day is in our inboxes. I’m encouraging self love this month; movement, self care and healthy habits that serve us. Self love doesn’t come easy; I think it’s a practice such as making the hard choice, saying no and putting ourselves first. I encourage you all to put you first this month.

Join me this February for an uplifting dance workout, sculpting using bands and body weight and stretch flow for a beautiful release. Our January offers are extended until Monday;

• First class free - code; classpass (one time use)

• £10 single class - code; January10 (usual price £15)

• 20% off five and ten class packs - code 20OFF

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  We look forward to seeing you on the dance floor. Look out for more classes, pop ups and events this year.

Wishing you a fabulous February!

Emily X

No Blue Monday

I’m delighted to welcome you all here and excited that you will be moving with me in 2025.

We have kicked off January with our flagship full body dance workout class at Unit 3 Studios every Wednesday. The Dancer Body workout was created in 2020 and launched online in 2021. It includes dance cardio which lifts the heart rate, moves the body in a dynamic way and pushes your metabolic rate to give you an amazing cardio workout. We include matt work to strengthen the body, improve balance and core strength, finishing with stretch flow to release tension in the body and improve flexibility. This complete workout can burn up to 500 calories per class supporting a healthy weight.

My aim, however is not to encourage a certain weight, body shape or link a specific result to the class. Our mission is encouraging everyone to move together in a safe and inclusive space and to feel good. Dance based fitness and aerobic workouts have been around since the 1960’s and they are as relevant and popular as ever today.

Beat blue Monday, put on some music at home and dance! I promise you will feel better.

Book a free first class or snap up our January offers!

January Offers

We are offering discounts on all single and class pack bookings throughout January. Take advantage of our offers and use the following codes at the checkout;

First class free code; classpass (one time use for new members)

£10 single class code; January10 (usual price £15)

20% off five class pack code; 20off (£52, usual price £65)

20% off ten class pack code; 20off (£80, usual price £100)

We can’t wait to dance with more of you this January and throughout 2025. Look out for more classes and us popping up at events this year.

Wishing you all a great January,

Emily

Take Up Space

Happy New Year!

I hope you’ve all had a wonderful Christmas and New Year. As we ease our way into January and out of the holiday free flow new workouts, detoxes and dry January beckons. What will it be for you this year?

New Years resolutions can get a bad rap. Whilst online advertising to try so many new things and become a ‘new you’ can be triggering please hear me out. Once the festivities are over and we are finished with the December pressure some time to focus on ourselves and our health can be a relief. Many of us welcome back routine and time to move our bodies. Setting intentions, focusing on how we might progress over the next twelve months and hit some personal and professional targets whilst sourcing support with that is how we grow.

Are you ready to take up space?

My personal focus and the one I will bring to my program over the coming months is encouraging us all to take up space. That means no longer shrinking to fit in, playing small or shying away from our potential. I will enourage my clients to be consistent, honour their own needs and use movement to build confidence. My classes encourage full expression and expansion and offer a safe space for all fitness levels.

January Discount

We are offering discounts across all of our classes this month. Click here to book and drop us a line for 1-2-1 coaching and other events.

Wishing you all a positive start to the year and look forward to seeing you on the dance floor!

Finish Strong

We are nearing the end of 2024 (11 weeks to go!) and I am focused on finishing the year strong with our Dancer Body workouts. For me it looks like dance workouts, strength work and barre. Journaling, meditation and reading are my tools to help me focus, set goals and stay on track. To finish strong with me use the code tenoff at the checkout when booking for a 10% discount on single class and class pack bookings. Our studio classes are for all levels and give you a full body workout. First class is also free - book here.

Power Of Mum

I’m delighted to be joining Nicole Chapman and her team for an online six week course which includes strength, yoga, barre and now my dance workout. The Power Of Mum offers an affordable package with accessible thirty minute workouts for you to do any time - this program is ideal for mums or anyone wanting to fit in exercise that can be done at home!

You can sign up for the final course of the year here

Thanks to everyone who has joined our studio classes so far this season. As we continue to evolve the program we hope to see lots more of you before the year is out. The Dancer Body is for every body - join me and finish the year strong.

Have a great week,

E XO

Autumn Equinox

As the season changes and we move into Autumn it’s a great time for reflection, releasing and moving forwards.

We are happy to have introduced two new class locations this September; Kennington and Shoreditch and welcomed new people to our community. Our full body workout is the perfect combination of cardio and resistance training and we believe it’s a workout for every body. Book a free class here this September or join us through classpass where we are now a partner.

As we move into winter it’s time to get our immunity up to ward off any unwanted bugs. My go to health tips are below;

1. Smoothies with fruits, vital proteins and lots of seeds. Pack it all in.

2. Supplements; currently taking wild nutrition daily nutrient, vitamin D and magnesium as well as Biokult daily.

3. Recovery including epsom salt and magnesium salt baths (I’m a fan of Westlab salts) hot and cold therapy and Normatec. Of course there is no substitute for eight hours sleep per night if you can.

4. Daily movement; non negotiable. As well as The Dance Body Workouts I take regular barre classes. I also do a mix of strength and cardio sessions in the gym. Daily steps and 1-2 active recovery days.

For 1-2-1 bespoke plans contact us. We offer a free consultation and training packages both on location and online to support your goals and lifestyle. We look forward to finishing the year strong and hope you can join us.

Have a great start to the new season,

E X

New Classes are Here!

We are thrilled to be launching our full body dance workouts from two new locations this September - Shoreditch and Kennington!

Our dance workouts are created to uplift, energise and strengthen you and we can’t wait to extend our community through these new classes this autumn. Each dance cardio routine is different and not only choreographed to the music but to work through the different muscle groups with a series of dynamic moves to workout the entire body. Our class includes a complete warm up to prepare for the workout, mobilise the joints and avoid injury as well as our ‘matt blast’ which includes core and lower body work on the matt, based on dance and pilates strengthening exercises. We always cool down and stretch to reduce post workout soreness. The workout, created in 2021 by our founder Emily Stephenson, can burn up to 400 calories per session but most importantly will leave you feeling good.

We are offering a first class free for all; visit our website and click on book a class. The code when signing up to a class is classpass. We have limited spots for each session so don’t miss out! Both locations are easily accesible by public transport close to Shoreditch high street and Kennington station. Bring a water bottle, wear trainers and suitable dance attire and you are good to go.

We can’t wait to see you there and will be opening more locations over the coming months. Sign up to our mailing list for all the updates on classes and events via the website.

Wishing you all a great end to summer,

XO

Moving Into Summer

It’s been a minute for us here on The Dancer Body blog.

We’re moving into summer and it feels good. We all need to feel the sun on our face, vitamin D, mood lift and the many other health benefits that come with exposure to sunlight. Don’t forget to stay hydrated and wear sunscreen.

Some things that we are enjoying at the minute;

Magnesium

Magnesium supplements and bathing in magnesium flakes. This is amazing for improving sleep and if you’re suffering from stress. I love Wild nutrition capsules and Westlab salts. It’s a nighttime ritual that will be staying.

Low Impact Workouts

Think less HIIT, less stress on the joints and the body, less post workout fatigue. Matt workouts to support your body, walks and a little bit of dancing! I promise it will leave you energised and feeling balanced. Stay tuned for our updated program this year and book a free call for 1-2-1 coaching or a workshop.

Wellnergy Festival

It’s back, its bigger and The Dancer Body workout will be there. I’m delivering a dance workout at 11.30am on the fitness stage and will be exhibiting for the day. Come and see us! Ticket link here

Follow our socials for all the updates here and try one of our workouts! For every body.

Short and sweet but we are back - thanks for the love,

XO

New Year, Real You

Happy New Year!

As we enter 2024 The Dancer Body also marks three years since we launched. Different time but same ethos; empowering you through dance based fitness. Happy third birthday to us!

The festive season is coming to an end and we enter January when, traditionally we are encouraged to make resolutions and adopt healthier, better habits. It’s true that gyms and fitness studios see a significant increase in members from January and if you feel it’s a good time to begin a new fitness regime I’d say go for it! What better time to start moving more and feeling better, fitter stronger?

With the fitness industry worth an estimated 1.7BN in the UK alone there is certainly lots of choice so prepare to be bombarded with offers for all kinds of fitness based products and plans. For this reason in part we are holding off with our offering for our updated method until spring. However, we are still offering 1-2-1 and private group sessions so get in touch with us if you are interested.

My plan for 2024 is to come closer to myself, closer to the roots of my method and passions and lose the habits that no longer serve me. It’s always about the unbecoming for me. If we all perhaps to try to lose the pressure to be more and come closer to ourselves I personally think that’s a more realistic way to move into the new year. Any new habits or changes will come if we really want them. Take it easy on yourself.

I’m looking to 2024 with a lot of hope and optimism and also grateful for the year that has gone. To keep moving, dancing and coaching is what sets my soul alight so to continue in this profession for another year is a blessing.

My final wish is that there is peace and recovery in 2024 for Israel and Gaza. Please keep this in your thoughts and prayers as we see in this New Year.

Love and light for 2024,

Emily X

Breathe..

This week has felt heavy. With world mental health day and the disaster in Israel you may be experiencing mixed emotions.

Each time there is a day and particularly something as important as world mental health day there is a pressure for businesses and individuals within certain sectors presenting themselves online to say something valuable, profound and even share a piece of ourselves. This year I found that hard and if I’ve learned anything over the years it’s that sometimes being quiet and allowing space is necessary and ok.

I’m a huge advocate for the power of movement and how it can support our emotional and mental health. I learn more and more each year about health and wellbeing, the bodily functions, nutrition and things we can do to support ourselves. It’s my job and I’m passionate about that. However, severe mental illness requires medical care and the links below can help you or anyone close to you who is suffering.

https://www.mind.org.uk

https://www.nhs.uk/mental-health/

https://www.samaritans.org

I’m looking forward to sharing more on our winter ‘Shine’ retreat which brings together some core ingredients for your health and wellbeing; movement, good food, meditation and breath work and connection. This will be a wonderful half day retreat and an ideal way to uplift and boost your health as we move into winter. I’ll blog more about it next week but here is the link for details;

https://www.thedancerbody.com/shop/p/shine-retreat

I encourage you to take care of yourself first always and fill your cup.

EL X

A New Dawn

As we approach the end of summer and prepare for the last season of the year I wanted to share a personal note to you all.

Three years ago in the midst of the pandemic during a very challenging and personal evolution I decided to fold a dance business that I’d invested so much of myself in for a number of years. It had brought me and many others immense joy, challenge and growth and although it wasn’t perfect I had given it all I could and we’d built something I was proud of.

I wanted to give my new dream a shot and lockdown 2020 was that moment.

I merged my passion and expertise for dance and fitness to create The Dancer Body; a dance based workout with a personal message of positivity, strength and growth and decided to be brave enough to try something ambitious and new. It wasn’t easy as we were in and out of lockdowns but my enthusiasm for The Dancer Body was unwavering. I choreographed hundreds of workouts, invested everything in branding, zoomed, sweated and put it out there. It wasn’t easy and it wasn’t instant; It was hard.

This may be a good moment to say this is not not goodbye! This is in fact a pivotal moment. I’ve had so much support, amazing opportunities and passionately believe in the power of movement and encouraging and supporting others to feel good, be healthy and live free. TDB method holds value and my mission is to spread it far, grow and evolve. You can read more about the method here

As we approach a new season I’m preparing for a new phase of the business, more collaborations and reaching more people with movement. I hope this resonates and if you’re on your own journey be it in business, health or something personal I encourage you to keep going.

I gave out T-shirts at Wellnergy festival this summer reading I am the Dancer Body to everyone who joined my workout! There were people of all ages and fitness levels and they were all amazing joining the movement.

My message is this; The Dancer Body is inside all of us. Thank you for your support and see you on the other side.

Love and light,

E L X

You can sign up to our mailing list here for all the updates on classes and events.

Thanks to those I’ve been fortunate enough to collaborate with the last year including Go Inspire, Sweaty Betty, Orchard Place, Belsize Active, Peachaus and Wellnergy.

Freedom in Movement

I posted about finding freedom in movement a few weeks ago and it seemed to resonate with a lot of people. I wanted to Blog about finding joy in exercise but also about the importance of rest and understanding the female cycle and how it can affect our movement and energy throughout the month.

With holiday season pending the gyms are busier and people are talking about getting their ‘summer body ready’. There is absolutely nothing wrong with having a healthy goal to work towards with your fitness be it for aesthetic or health reasons. Once the long dreary winter months are passed we all feel more energised and people are likely to get moving.

Some things to consider with your fitness;

Rest

Rest is just as important as movement. Muscle is actually developed in it’s rest phase when you’re resting and refuelling. Your body needs time to recover and repair between workouts and it’s a critical part of your progress. Skipping rest days can lead to burnout or worse still, injury. It’s important to identify when you are lacking motivation versus your body saying no and needing rest. Other important factors to consider are nutrition and recovery methods such as sports massage, foam rolling and techniques such as saunas and cold therapies but be sure to take some professional advice on this if you are new to it.

I’m a big fan of sports massage to support the impact on my dancing legs and regularly see my physio Joe Dyer for this. (Based in Kingston upon Thames)

The Female Cycle

There is much advice surrounding menopause and peri menopause right now online but don’t forget the female cycle for those still in this stage. This has a huge impact on our energy levels and ability to train to maximum effort at different times of the month. There are four stages of the female cycle; 1. Menstruation 2. Follicular phase 3. Ovulation 4. Luteal phase.

During menstruation you are likely to feel fatigued or experience discomfort so lighter exercise is advised. Once in the Follicular phase which is a week or so after your period your oestrogen is high and your body is primed to maximise hard training efforts so hit that cardio if you’re feeling it! It’s also advised to add fermented and high fibre foods to your diet to support high levels of oestrogen at this time. Stage three is Ovulation and your= may continue to experience similar energy levels as follicular so continue to train with as much effort as you want to. Finally we hit the luteal phase and this is the time to respect your body’s high hormonal load. Switch to low intensity workouts if you’re feeling lower in energy and avoid caffeine, alcohol and salt which can trigger period cramps.

Something to bear in mind is that we are all made up differently but tune into your body and I hope these tips help you. Happy moving!

Freedom in Movement

Finding joy in exercise is key to consistency. If you take up running but you hate running you won’t enjoy it or be able to really immerse yourself in it. Find a way to exercise that you actually enjoy and it will empower you. Dance is popular because the combination of music and dynamic movements are so uplifting. Find joy, release, balance and most importantly find yourself in movement. I hope however you choose to move it makes you feel good, empowers you to make moves in your life and you discover the great parts of yourself.

There just a few weeks to go until Wellnergy Festival and I have a great dance workout lined up. Tickets are available here. I hope to see some of you there.

Have a great week ahead and join us on IG for all the updates.

TDB X

Let the Sun Shine

The sun is shining in the UK today and you can feel the positive energy in the air. I’m very excited for warmer weather and with festival season pending I’m manifesting more sunshine! I am absolutely delighted that I will be the opening fitness act at Wellnergy festival on Saturday 17th June. I will deliver an energising dance workout at 9.15am at Wellnergy held at Barn Elms, SW London. Wellnergy is the best new fitness festival in the UK and you do not want to miss it with the line up including Grace Beverley, Alice Liveing and the Feel Good Club.

Book your tickets here and meet me on the dance floor!

CORE CONTROL

I’ve been asked time and again about how to get defined abs and a flatter tummy but what are the real benefits of a strong core?

Our workouts include a lot of core work and this can be incorporated into many different movements, not just standard ab work such as crunches and planking. In dance it is your centre and point of balance and its important to remember its not about looking for defined stomach muscles but making your core strong to support the body. We work the chest, lower back and the entire trunk area including the internal and external obliques and rectus and transverse abdominis in our core wokouts. I enjoy switching the routines up so we keep it challenging, progressive and fun. Click here to try one for free and let us know how you get on.

WORKOUT ESSENTIALS

My workout essentials that I use for gym and class are basic but absolutely vital in making my movement comfortable and equipped. I use training gloves, a good supportive sports bra or unitard such as the Girlfriend Biker Suit and always carry my bands and ankle weights. I track my workouts and progress with my Apple watch and pack healthy snacks such as bananas and apples and often pick up a protein shake such as Optimum Nutrition (Vanilla always!) to load up on protein post workout.

INTERNATIONAL DANCE DAY

There’s just ten days to go until International Dance Day! Book your FREE ticket to celebrate with me by joining my uplifting dance workout at Dance Attic Studios. All levels are welcome and no equipment is needed. Book tickets here.

Here’s to a strong week - always keep it moving,

TDB X

Welcome to The Dancer Body

WELCOME TO OUR NEW WEBSITE AND BLOG!

I’m delighted to move into a new phase of The Dancer Body and share events, classes, on demand workouts and our blog right here.

2023 has gotten off to strong start with one of the highlights being our International Women’s Day event at Orchard Place with Belsize active wear. I’m passionate about empowering women through dance and fitness and this event was a great opportunity to mark a day that celebrates women throughout the world breaking barriers.

INTERNATIONAL DANCE DAY EVENT

Our next event will celebrate International Dance Day. You can join me for an uplifting dance workout at the famous Dance Attic Studios in Fulham. This workout will include dance cardio, sculpting and stretch flow. All dance and fitness levels are welcome and this class is completely FREE. Booking is required as there are limited spots. I can’t wait to see you all there to mark this special day.

Book here.

As we approach summer I’m keen to share the benefits of movement and remind everyone that fitness is about health and wellbeing and not about becoming a certain shape or size. What makes dance such a great workout is the music and the variety of dynamic moves; you might not even feel like it’s a workout as it’s so much fun! Our sculpt series targets the entire body building strong legs and core and our stretch flows release tightness and improve flexibility. You can access our on demand workouts here.

WELLNERGY FESTIVAL

If you’re looking for a summer fitness festival look no further than WELLNERGY. Wellnergy brings the five pillars of mindfulness, fitness, food, music and laughter together in a unique festival experience that enriches the mind, body and soul. It is a day of fun wellness activities and experiences to educate and transform friends, families and couples. I’ll be there delivering a fun dance workout so I hope to see some of you there. Wellnergy takes place on Saturday 17th June at Barn Elms in SW London. Book tickets here.

I’ll be blogging about all things health, wellness, dance and fitness and can’t wait to chat about my workout essentials and tips for a stronger core next week. Join me on my journey of encouraging body confidence and follow our IG and other socials for daily updates.

Wishing you a great week,

TDB X