Course Program

Nutrition - Exercise - Dance

  • 1

    Welcome to the Program

    • A message from your coach Sam Goddard

    • Please download & complete this Health Questionnaire before starting the Program for the first time

    • Before we begin...

  • 2

    Instructions for this program

    • So, how does this work?

  • 3

    Let's Get Started

    • Working at your own pace

  • 4

    Stretch & Tone in the Studio

    • Stretch and Tone Exercise Class (44 minutes)

    • Were you listening?

  • 5

    Stretch & Tone - Upper Body Special - at home with Sam

    • Focusing on our arms

  • 6

    Ballroom Fitness in the Studio

    • Warm up & Standing Stretch

    • Samba

    • Arm Exercise & The Twist

    • Squats for Strengthening leg and bottom muscles

    • Cha Cha Cha

    • Jive with the class

    • Jive basics - part 1

    • Jive - part 2

    • Relax & Stretch

    • Fun Ballroom Quiz - Test your Dance Knowledge

  • 7

    Dance Fitness at home with Sam

    • Latin Dance - Great for toning leg muscles

    • Dance Fitness Video

  • 8

    Ballet in the Studio

    • Plies

    • Tendu

    • Jete

    • Fondu

    • Grand Battement

    • Centre - Adage

    • Reverence

  • 9

    Ballet at home with Sam

    • Ballet Barre Class

  • 10

    Core Strength

    • Core Strength in the Studio

    • Core Strength at home with Sam

  • 11

    HIIT

    • Low Impact HIIT exercise video

    • High Impact HIIT exercise video

  • 12

    Advanced Stretching

    • Before doing this video

    • Advanced Stretching Video

  • 13

    Lower back Stretches

    • Release back ache & tension with these stretches

  • 14

    The Fitness Challenge

    • Challenge Sheet

    • Fitness Challenge Instruction Video

  • 15

    The Nutrition Section

    • Getting a Good Balance of Essential Nutrients

    • How to keep a food diary

    • Food Diary Template

    • Questions to ask yourself after completing and highlighting food diaries

    • The Gut Microbiome

    • Foods to help reduce stress & anxiety

    • How to reduce stress & anxiety & improve mood and memory

    • Video on Nutrition & other tools for good sleep

    • Food Groups

    • Fats

    • Vitamins & Minerals

    • Omega oils

    • How to get Omega 3 for vegetarians and vegans

    • Protein

    • Intermittent fasting

  • 16

    The Mindset Section

    • Self limiting beliefs & self sabotaging behaviour

    • Video on recognising Self Sabotaging Behaviour

    • The Power of Gratitude

    • Persistence

    • Visualisation & Goal Setting

    • Thoughts Attract Things

    • Your external environment and putting things off until...

    • Replacing negative thoughts and feelings

    • Creating Your Ideal Life

    • Video on the Subconscious mind & limiting beliefs

    • Acknowledging past feelings and Creating new Beliefs

    • Clutter Clearing & the Feng Shui Bagua

    • The Power of Positive Self Talk