Join The Street Fit Family

This weekend we had two Street Dance Fitness Training courses running simultaneously, one in Essex and one in Leeds. One of newest trainers Syreeta headed over to Essex to put some new recruits through their paces and show them what it takes to be Street Fit.

Syreeta attended a Street Fit Dance Fitness course back in January of this year, fast forward to today and Syreeta has been all over the country including heading to Belfast, training the next group of Street Fit instructors who are just like you. Why wait, join the Street Fit family today and this could be you? Don’t put it off till tomorrow; if Street Dance is what you love, then change your life today. As Street Fit continues to grow and conquer Europe and we’re looking further afield to Australia, we will need more Street Dance Fitness trainers to help us in our journey, this could be you.

Take the first step like Syreeta has and our newest recruits in Essex did this weekend and join the Street Fit family today.

So How Much Weight Can I Lose?

Stronger bones, improved posture, better mental health, enhanced cv fitness…the list of street dance benefits goes on. But for many people, the big attraction of workouts like Street Fit® is the promise of shedding weight. In this post we’re going to focus on weight loss: how many calories you can burn, how many pounds you can lose and why fast-paced dancing is the best way (in our opinion) to achieve your weight loss goals.

Burning Calories: the Numbers

Researching the calorie-burning potential of dancing can leave you with all sorts of figures. Depending on the source you visited, you might come back with anything from 150 to 650 calories an hour; why the big difference?

For a start, some statistics will differentiate between recreational dancing and dance fitness, whereas others will lump them in together. Needless to say, light ballroom dancing isn’t a patch on Street Fit® in the weight loss stakes, so you can safely raise your calorie-burn expectations to at least 250 calories per hour. In fact, the constant working out of the heavy lower-body muscles pushes Street Fit® well into the high-intensity aerobic workout category.

The next major determining factor to consider is your current weight, which makes a huge difference in the number of calories burned in an hour. Looking at the statistics on, a person weighing 130 pounds and participating in high-impact aerobics will lose an average of 413 calories an hour, whereas a person weighing 50 pounds more will be burning 572 calories an hour.

This too is only part of the picture, since there are other factors that cause these figures to vary per person, including:

  • Gender (men burn more calories than women of the same size – sorry girls)
  • Age (younger people tend to burn calories faster)
  • Cardio-vascular fitness (will improve the more you workout, improving your fat burn)
  • Lean muscle mass (more muscle means more calorie-burn, hence the gender difference; this also will increase in time as you build more muscle)

From Calories to Pounds

Once you’ve found out how many calories you will be burning in a session, you will still need to convert that into weight loss. To help you work this out, you will need to be metabolising 3,500 calories a week more than you are taking in to lose one pound of weight. If you do decide to cut down on calorific intake though, you need to be sensible and ensure you are still getting a nutritionally balanced diet.

The Icing on the Cake

The great thing about Street Fit® dance is that weight loss comes with a special added bonus – muscle definition. At the same time as you are burning off those pounds, you will be building muscle mass in all those areas that will make you the envy of your colleagues and friends. Unlike the artificial bulk that results from heavy resistance training, the ultimate Hip Hop Workout® will leave you looking naturally toned and in great shape.

StreetFit® is one of the few CPD, REPs Certified workouts around. Awarded the highest grade, level 4 for a full body active workout.

Join now and become part of the fastest growing fitness revolution –

It’s Official: Dance Fitness IS Good for Arthritis

It’s Official: Dance Fitness IS Good for Arthritis

If you managed to catch the daily papers yesterday, you might have come across headlines confirming what arthritis organisations have known for some time – exercise does benefit people with the condition.

A new study from the Hospital for Special Surgery in New York measured the effectiveness of different forms of exercise, including yoga, Pilates’ and dance fitness, and found that:

  1. Exercise reduced pain by a statistically significant amount
  2. Exercise reduced the number of subsequent falls
  3. Falls that did happen were less severe
  4. Enjoyment of life was enhanced
  5. Balance was improve


There are two myths that need addressing straight away:

1.Arthritis is something the elderly get

Wrong. Although most people with arthritis are elderly, the disease can affect young people too. There are even about 20 000 children afflicted with the condition.

2. Exercise makes arthritis worse

Wrong. Even before the recent findings, arthritis organisations have been trying to dispel this myth. For example, the Arthritis Foundation says:

‘Regular, moderate exercise offers a whole host of benefits to people with arthritis.’

Some of the benefits include:

  1. Decreased joint pain and stiffness
  2. Stronger joint-supporting muscles
  3. More flexibility
  4. More endurance
  5. Less inflammation
  6. Less risk of developing related chronic conditions

Prevention Beats a Cure

One of the risk factors of developing arthritis is our old foe obesity, with 30 per cent of obese people living with the painful condition. By getting on top of your weight early in your life, you reduce the risk of arthritis (not to mention heart disease, osteoporosis, Type 2 diabetes, etc.)

In at the Shallow End

If you currently suffer from arthritis and would like to start a dance fitness program, you should see your GP first. Exercise can initially increase pain, and your GP might suggest starting off with some form of water-based workout to take the stress off your joints until your pain is more manageable.

If your doctor gives the go ahead to start dance fitness classes, take note of all the advice you are given and be sure to inform your dance instructor so they can make sure you are exercising safely. It will be particularly important for you to warm-up before working out; the Street Fit® Workout includes a warm-up session in every class, but it is also important to warm-up before exercising at home.

Prevention is better than the Cure – Don’t leave it till it’s too late!

What Can YOU Do to Promote Fitness?

“Be the change you wish to see in this world”. It’s a famous quote by Mahatma Gandhi, but how can it apply to UK fitness lovers in the 21st Century?

Many of us are now getting caught up in the Olympics buzz and getting behind Team GB (or whatever country we hail from). But such a keen focus on athleticism can also highlight the general need to promote fitness to those who might struggle to motivate themselves out of a sedentary existence.

Of course, most of us know that eating a balanced diet and exercising regularly will help stave off nasty diseases like Type 2 diabetes, heart disease and liver disease, but some of us need an external push to make those changes.

If you’re into fitness and want to help spread the message, take Gandhi’s advice and become a role model for others to follow. Here are some steps you can take:

1.       Set up a Fitness Group

Gandhi attracted a huge international following, but you could just start small – with your own community. Find a place to meet up (perhaps a church or a community centre) and invite people you know to join you in a run, bike ride or other fitness pursuit. By choosing a regular time and place you will be helping to create a routine which others can follow. As people get to know one another, your group will become a source of motivation and support.

2.       Share Your Story

Facts tell but stories sell! If you want to encourage others to follow in your shoes, let them know what fitness has done for you. Whether you’ve trimmed five inches off your waist, dropped two dress sizes or developed a six-pack, remind them that every journey starts with a single step. Share the heartache as well as the joy, helping to create a connection that lasts through periods of struggle.  The more colourful your story, the more likely people will be to remember it.

3.       Make Fitness Your Life

The ultimate way to educate others about the benefits of fitness is to start turning your hobby into your career. There are so many paths available for the aspiring fitness and lifestyle pro, including:

    • Personal Trainer (one of the fastest growing professions)
    • Fitness/Gym Instructor
    • ETM/Aerobics Instructor
    • Wellness Trainer
    • Fitness Advisor
    • Nutrition Specialist
    • Pilates’ or Yoga Teacher
    • Street Fit® Instructor

If you look around, you will see that there are many companies offering diplomas and certificates, including NVQs and NVQ Diplomas. Ideally, you should find a course that is REPS accredited, so that you can prove to prospective employers that your skills meet the National Occupational Standards.

Just like our Olympic athletes, you know that keeping active gives you a wealth of benefits from increased energy and self-esteem to a trimmer, slimmer physique. Now its time to spread the message and get Britain moving!

Whether you want to dance for fun, fitness or career, everyone starts here –
Phone – 0800 689 9909 option 1

Six Ways to Supercharge your Fat Burn

How do you go about losing weight? Most of us get the basic idea that we need to consume fewer calories than the body burns (called creating a calorific deficit), so we start cutting down on fatty foods and doing more exercise. But did you realise that with a few strategic lifestyle changes you can help your body help itself? Follow the six steps below, and watch that fat just melt away!

Step 1: Fight Fat with Fibre and Protein

The rate at which we burn calories each day is affected by our Basal Metabolic Rate (BMR). That is what people are referring to when they talk about having a slow or fast metabolism. What is less widely known is that we can affect our BMR by the foods that we eat.

All foods require energy to digest and assimilate, and this is known as its thermal effect (TE). Your body needs to work hard to digest fibre (which has zero calories and fills you up as well), causing an increase in your BMR. Vegetables, fruit and whole grains are good sources of fibre, but don’t go overboard: too much fibre can cause unpleasant bowel complaints.

In terms of food groups, protein has the greatest thermal effect, with 25 to 30 per cent of the energy it contains being used in digestion and assimilation. Lean meat is particularly useful for raising your BMR.

Step 2: Spice up your Diet

Adding certain spices such as cayenne pepper, horseradish and mustard to dishes raises the temperature of the body. As it works to restore equilibrium, your BMR is temporarily boosted. Once again, don’t go to extremes: too much spicy food can cause heartburn and other stomach complaints.

Step 3: Get your Vital Vitamins

There are fourteen vitamins that your body needs in order to work properly: (A,C,D,E,K,Bp,B1,B2,B3,B5,B6,B7,B9,B12). One of the effects of not taking in your recommended daily allowance (RDA) of these vitamins is a reduction in BMR, and alcohol can also deplete vitamin stores. Just make sure that you don’t overdose on vitamins. Some (e.g. Vitamin A), can be very dangerous in large quantities.

Step 4: Top up your Fluids

Becoming dehydrated will also slow down your basal metabolic rate, since your body needs water to carry out many of its activities. Although alcohol and caffeine increase your BMR, they also have a drying effect, so make sure that you top up with water throughout the day. Keeping a water bottle with you is a good habit to get into, as it will prompt you to refill often. Always remember to have a drink with you while exercising.

Step 5: Get Street Fit®

With the right fuel inside you, and a hydrated, vitamin-rich body to work with, it’s time to workout. Cardiovascular exercise, like high-intensity dance fitness will send your BMR soaring. Even better, the body’s recovery phase also requires plenty of work. As you’re sitting, watching TV the following day, the body will be in its EPOC (Excess Post-Oxygen Consumption) phase, most commonly referred to as ‘the afterburn effect’.

Step 6: Add Some Resistance

To really shift fat, your CV exercise should be complemented by an element of weight training (resistance training or toning). When you start weight training, you might find yourself getting heavier at first, since muscle weighs more than fat. However, muscle is an energy-burning machine, while fat is…well, fat. Once you’ve increased your muscle bulk, you can burn more calories per pound as your BMR soars by 15 per cent. To put that into context, if you used to burn 2000 calories a day, you will now burn 2,300!

Disclaimer: This blog post is for information only and does not constitute expert dietary advice. For expert advice, consult with your GP or trusted healthcare expert.

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Street Fit® – A to Z

A is for Abs: Beef up your six-pack with the Street Fit core workout.
See our teaser!

B is for B-boy or B-girl: Learn those stylish hip-hop moves!

C is for Cardio: Watch the weight fall off with the Street Fit® cardio workout.
See our teaser!

D is for Diva: Bring out your inner hip-hop queen!

E is for Earnings: We’ll help you increase yours.

F is for Facebook: Like us at

G is for Glutes: Firm ‘em up with the Street Fit® lower body workout.
See our teaser!

H is for Hip Hop Workout®: Another first from Street Fit®

I is for Impress: Be the star of the dance floor

J is for John Scott: He’s Street Fit®

K is for Kick-Start: That’s what a Street Fit® Licence will do for your career!

L is for License: To get yours, book yourself onto one of our courses today!

M is for Membership: See what extra benefits you can get for just £12.50 a month or £80 for the year at

N is for Nathalie: She’s Street Fit®

O is for Opportunity: You really shouldn’t let them pass you by.

P is for Pecs: Help them stand out with the Street Fit® upper body workout.
See our teaser!

Q is for Quick: Book your place fast to corner your share of the market!

R is for Run Your Own Classes

S is for Street Dance Fitness®: That’s ours too!

T is for Twitter: Follow us at!/streetfitTV

U is for You: It’s all about you!

V is for Vitality: Give yourself an energy boost – the healthy way!

W is for Warm Up: Never workout without one.
See our teaser!

X is for Exhilarating: Our Hip Hop Workout® will push you to the limit!

Y is for Youtube: See more cool vids at

Z is for…yeah, we’ve all heard!

Pick ‘n’ Mix: The Hybrid Instructor

Not just a dance instructor

Back in the Seventies and Eighties, when aerobic dance was becoming established as a commercial success, most instructors had enough on their plate learning the fundamentals of their chosen form, attracting customers and coming up with choreography. In today’s fickle, high-paced market, the rules have changed.

Enter the hybrid instructor. Today’s professionals in the dance fitness business need to know more than ever before as the previous division between dance instructor and personal fitness trainer becomes increasingly blurred. The terminology has also changed: the term ‘aerobics instructor’ is rarely heard now, with many fitpros marketing themselves as ‘group fitness instructors’.  Dance instructors now need to have a good understanding of physiology and motivational techniques, etc. which is why Street Fit® Instructors are encouraged to take advantage of monthly membership to access exclusive content and build upon the strong foundations built during the Instructors’ course.

What value can you add?

Understanding the changing requirements of fitness professionals will give Street Fit® Instructors the advantage over competitors who think it is enough to learn the moves and perform in front of a class. In a previous post, we talked about the increasing popularity of small group training and this is the ideal platform for demonstrating your knowledge of how diet, exercise, posture and mental attitude combine to enable people to reach their fitness and weight loss goals. Adding extra value to your classes in this way will go a long way towards building a loyal and committed customer base.

Of course, you should never overstep your boundaries and claim expertise in areas you have no real qualifications in, but it may be worth considering taking on extra training once you are pulling in a decent income; after all, you can usually claim the costs back against tax as an allowable expense.

Other ways to mix it up

Even if you prefer to stick to being a great Hip Hop Workout® leader, with minimal involvement in fitness training, there are other was in which you can diversify your portfolio and make use of non-dance skills. For example, if you are interested in the latest technology, you could explore the possibility of offering dance classes over the internet or creating DVDs. If writing is your forte, you might enjoy setting up a regular dance fitness blog and/or newsletter. Are you knowledgeable about diet and nutrition? Perhaps you could provide recipes or diet tips for your members.

The important message to take home is that the age of the hybrid instructor is upon us, and you need to make use of every opportunity to keep up with the best.

SGT: The Latest Trend in Fitness Training

To be successful in the street dance fitness® industry you need to be ahead of the game!

You can achieve this by talking to your customers and other local people; building relationships with other fitness professionals; attending fitness conventions and subscribing to relevant publications and websites. In this way you will be alerted to changes in mood or popular new movements, and able to adapt your classes to be prepared rather than struggling to catch up.

One of the trends that is reaching the awareness of the big fitness companies (as well as the fitness professionals’ association, Fitpro) is the increasing popularity of small group training (SGT). In fact, they believe that this move towards SGT is going to be one of the big themes of 2012.

Why do people want SGT?

Small group training is exactly what it says: fitness training that is taught to small groups (with classes typically numbering between four and six members). There are several advantages to small group training compared with other class formats:

  • Each member gets more of the instructor’s attention
  • Quicker feedback and correction means quicker progress
  • It is easier to keep all members at the same level of ability
  • There may be more access to limited resources (including floor space!)
  • Each member can contribute more to the class
  • It is easier to target training to certain areas of development
  • There is more social interaction than with one-to-one
  • SGT is (usually) cheaper than one-to-one training
  • Small groups tend to be more unified, intimate and motivated

What this means for you

Ignore this at your peril!

Clearly, if your potential customers are looking for SGT, they are not likely to sign up to a big class. Nor are they going to choose one-to-one training. If the big players are correct, you may need to look into the viability of driving down your class sizes. Of course, with fewer members per class, you will need to ensure you are charging enough to compensate.

If you are fortunate enough to already have a large, successful class, don’t take it for granted. Perhaps you could look at adding an occasional master class, whereby those who are interested can benefit from some extra small group training. On the other hand, if you have a number of private clients, you could suggest the option of creating a small group and saving them money.

Book Your Place Today


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Phone – 0800 689 9909 option 1

The Changing Face of Fitness

There can be no doubt that the well-documented rise in obesity levels is related to a corresponding decrease in physical exercise among the general population. The emergence of the internet and the evolution of the entertainment industry, combined with more remote ways of working, have clearly contributed to this, as has the fitness industry’s inability to successfully promote their services.

The Role of Technology

Mobile technology and the internet have completely transformed the way we communicate with one another, as evidenced by the explosion in social media. Fitness companies and professionals need to stay connected to existing and potential clients. By ensuring we maintain a high profile on the social media platforms (e.g. Facebook, Twitter and YouTube), Street Fit® works hard to tap into the current street dance fitness communities.

Technology not only has to be included in a fitness marketing campaign, it is also becoming the means through which many people now experience exercise. People now choose to keep fit through fitness, sports and dance games available on games consoles (e.g. Wii Fit). As this technology becomes increasingly sophisticated, the fitness industry will have to respond to keep pace.

The benefits of social contact and a structured workout need to be highlighted and new technologies introduced, where appropriate. For example, many gyms and health clubs are already offering interactive equipment, whereby users experience simulated realities via a computer screen.

Playing the Entertainment Game

One of the key reasons why Street Fit® is such a compelling offering is that we are tapping into areas that are already hugely popular. Young people love to listen to hip hop and R&B music and emulate their favourite stars’ moves. The chance to perfect those moves and end up with a body worth flaunting is an attractive proposition. These young media consumers are used to experiencing professionally produced videos and music, which is why so much resource has been put into creating quality promotional materials.

The street dance attitude is also in tune with modern youth culture, with its emphasis on the values of individuality and self-expression at the expense of strict, formal styles.

Rather than trying to promote working out as an alternative to entertainment, Street Fit® presents it as a continuation. As the internet and other technologies continue to tempt us into an increasingly sedentary existence, it falls upon innovative fitness pioneers to find new ways to stay in touch and get people out of the armchair.

Pain is not Paying

A key message, and one that Street Fit is eager to promote, is that fitness should be fun. The ‘no pain, no gain’ mentality, so often heard within the fitness industry, has not proved to be a popular maxim for those already disenchanted with the existing gym culture. It’s time for a more attractive proposition, one that appeals to a wider audience.

It is becoming clear that dance fitness programs are coming to the fore as a valid alternative to traditional fitness models. As a Street Fit instructor, you can embrace this exciting new concept and introduce your community to a fun-filled, fitter future.

Introducing Street Fit® Brochure

Please take some time and have a quick look at our online Brochure which will give you a complete overview of Street Fit.

Brochure contains the following information:

    • Becoming An Instructor
    • Preparing For Your Training Day
    • The Street Fit® Workout
    • Street Fit® Membership
    • Wake Up Your Inner Entrepreneur
    • Become A Street Fit® Lead Trainer
    • The Street Fit® License
    • Our £50 Referal Scheme
    • NUS Discounts & Benefits

Street Dance Fitness: What’s it all About?

Millions of people worldwide have now fallen in love with the new dance fitness craze, and it’s not hard to see why.

Dancing is not only fun; practised regularly it can promote effective weight loss. Even Robbie Savage, the recently retired pro footballer, admitted he lost an inch off his waist during his time on Strictly Come Dancing.

Why is Dance Fitness such a good way of losing weight? As with any aerobic exercise, dance fitness workouts employ the big, oxygen-hungry muscle groups of the body.

The extra demand for oxygen requires a huge response from the heart, lungs and blood vessels (the so-called cardiovascular system).

All of this high-intensity action requires a fuel source – carbs and fats.

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Look good; feel good

Many of us could afford to shed a few pounds here and there, but looking good is about more than just your BMI.

Although a leaner body will give muscles more definition, the shape (tone) and size of those muscles can be finely sculpted using dance fitness workouts.

Street dance fitness workouts are particularly beneficial to the legs and glutes, but don’t worry; if you want a flatter, more defined abdomen or a stronger upper body there are specific movements that can target these specific areas.

Of course, if fitness was easy we would all be boasting lean, trim physiques but working out requires effort and commitment.

Doing the same exercises week in, week out can become boring, and boredom has a catastrophic effect on your motivation. You find yourself losing stamina and this reduces the fat-burning potential of your workout.

This is where Street Dance Fitness suddenly starts to demonstrate its unique appeal. With new dance routines to master, you will always have a positive reason for attending your dance fitness class.

Once you’ve learned the latest movements, you can show them off to your peers the next time you hit town.

The Hip Hop Beat

And then there’s the music. Street Fit workouts are performed to energizing, high tempo music that is designed to get you moving, while forgetting that you’re actually working.

Once you’ve mastered the Hip Hop eight count, you will have found the key to the street dance choreography and your progress will soar.

And There’s More

There are extra benefits too, including:

1. An improved social life, whether you’re looking to make new friendships or win over that hot guy or girl at the club!
2. Better co-ordination, enabling you to move with more style and grace – on and off the floor.
3. More flexibility, keeping your body youthful and strong.
4. More flexibility, keeping your body youthful and strong.

Watch This Space

If you’re raring to get started, Street Fit workouts should be coming to a city near you soon. If you can’t wait for that, consider becoming a Street Fit Instructor yourself.

By attending our one-day Instructors’ Course you can grab yourself an exclusive licence to teach Street Fit classes in your area.

Book Your Place Today


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Phone – 0800 689 9909 option 1