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Frequently Asked Questions

  • What equipment do I need for the classes?
    While our classes can be done without equipment, we do recommend using light hand weights (0.5kg/1kg/2kg) and a resistance band for added resistance. However, the resistance band is not obligatory. Make sure to choose weights and bands that are comfortable for you.
  • Do I need prior dance or fitness experience?
    No prior experience is needed! Our platform caters to women of all levels, whether you're a seasoned dancer, a fitness enthusiast, or just starting on your fitness journey.
  • When does the class start?
    You can see the class starting time on the website and compare it with your time zone. Our website displays times in the UTC+1 timezone, corresponding to Berlin time. For example, if the class is set to begin at 12:00 on the website, and you're in Romania, then the class will start for you at 13:00, since Romania follows the UTC+2 time zone.
  • How long are the classes?
    ​ Classes range from 30 to 60 minutes, allowing you to choose a session that fits into your schedule.
  • Are the classes live or pre-recorded?
    We offer both live-streamed sessions where you can interact with the instructor and pre-recorded classes that you can access at any time.
  • How often should I take these classes for best results?
    We recommend participating at least 2-3 times a week for the best results. However, always listen to your body and adjust your schedule as needed.
  • Can I access the classes from outside my country?
    Absolutely! Our platform facilitates global access through Zoom. To ensure a smooth experience, please follow these steps: Stable Internet Connection: Before anything else, ensure you have a reliable internet connection. This is crucial for a seamless streaming experience. Download Zoom: If you haven’t already, download and install the Zoom application on your preferred device. It's available for computers, tablets, and smartphones. Visit the Zoom Download Center to get the application. Class Invitation: Before the class starts, you will receive an email invitation with a Zoom link. Click on the link to join. Audio & Video Setup: Upon entering the class, Zoom will prompt you to set up your audio and video. Make sure your device's camera and microphone are enabled if you wish to interact with the instructor. Participate & Enjoy: Once you're set up, get ready for a great class! Utilize the chat feature if you have questions or feedback during the session.
  • What if I have a health concern or injury?
    Please consult a healthcare professional before starting any fitness routine. If you've received a green light to join, always notify the instructor prior to a live class or modify movements during pre-recorded sessions based on your comfort.
  • How can I share my feedback or suggestions?
    We deeply value your input! After each class, you can directly provide feedback by visiting our feedback page. Simply click on this link to voice your thoughts and ideas.
  • How much does a class or subscription cost?
    The cost varies depending on the chosen package or subscription. Please visit our membership pricing page for detailed information.
  • Do you have sessions tailored for beginners?
    Definitely! We offer a variety of classes designed to cater to beginners, ensuring everyone can build a strong foundation at their own pace.
  • How do I manage or cancel my subscription?
    You can oversee or cancel your subscription from your account dashboard. For any issues, our support team is just a click away.
  • Listen to your body!
    Whatever exercise you are doing, be sure to work at your own level and intensity. If an exercise seems too challenging, consider lowering the intensity. For example, do fewer repetitions, or hold the position for a shorter time than advised. Some rules of thumb: • never overstretch, or force a movement or position. • stop exercising if you experience any real discomfort or pain at any time, or if you become faint, dizzy, or have difficulty breathing. • if you suffered previous injuries and you start feeling discomfort during exercising, don't force it and consult with your doctor.
  • Always do...
    Always √ start your workout with a warm-up. √ maintain neutral spine alignment throughout your workouts. √ pull your belly button toward your spine to engage your abdominal muscles—this will give your lower back adequate support, build core strength, support your trunk and spine. √ maintain a good spine alignment while standing, but also while sitting and lying down—the same rules apply to all. √ move with control trough every movement, both going into and coming out of positions. This not only maximizes safety, but also increases the effectiveness of each exercise. √ remember to breathe—it may seem obvious, but still, it's a good reminder! :) √ work at your own pace—only do as much as is comfortable for you.. √ drink plenty of water to stay hydrated √ stop exercising if you experience any discomfort or pain at any time, or if you become dizzy, or have difficulty breathing. √ always take time for cool-down.
  • Never do ...
    X exercise on a full stomach. X ignore your medical conditions or fitness level. X exercise to a point of discomfort or pain. X hunch up your shoulders as you exercise, since this will collapse your chest and cause bad overall posture. X over-arch your back, since this can create unhealthy compression and tension on your disks. X allow your stomach to bulge out as you exercise. X sacrifice good technique for more reps or length of time held. X underestimate the importance of adequate rest: your body needs time between workouts to restore and repair itself, so rest is just as important as exercise.
  • Recognize tight muscles.
    No matter where muscle tightness occurs, it limits your range of movement. Below are some of the specific consequences of tension in your main muscles. Our workout and flexibility training sessions will help avoid or remediate these problems, enhancing your overall well-being. This is how you recognize tight muscles: Tight neck = prominent chin, tension headaches - Port de Bras Class. Tight shoulders = restricted arm movement, hunched posture, short-looking neck - Port de Bras Class. Tight lower back = bulging stomach, compressed vertebrae and nerves, possible sciatica - Port de Bras Class/ BalleTonic or Barre. Tight chest = collapsed (and wrinkled) chest, hunched posture, possible sore shoulders and arms - Port de Bras Class/ BalleTonic. Tight arms = stiffness or soreness in hands and arms, possible repetitive strain injury - Take a Port de Bras Class/ BalleTonic. Tight waist and front hips = difficulty doing twisting actions, lower body stiffness, possible knee problems - BalleTonic/ Flexibility Training or a Barre Class. Tight hamstrings = pressure on lower back - BalleTonic/ Flexibility training or a Barre Class. Tight quads = difficulty kneeling - BalleTonic/ Flexibility Training or a Barre Class. Tight inner thighs = difficulty sitting cross-legged - BalleTonic/ Flexibility Training or a Barre Class. Tight calves = possible Achilles tendon injuries - BalleTonic/ Flexibility Training or a Barre Class.
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