Bernie Dance and Fitness

BARRE BRUNCH💕
Thank you thank you for making my 1st event back a success and a pleasure to teach. Never did I think I would be fully booked having not taught an event for soooooo long.
I had so many requests for me to hold another BARRE BRUNCH
Here you have it 💕
Tickets are just £16 this includes a BARRE class followed by Brunch & refreshments
Please DM me to book
Limited spaces available

BEAUTIFUL BARRE BRUNCH 💕
WOW what can I say! My 1st event in years since Covid and having Peggy
I thought Easter weekend I might maybe get 10 people as it’s my 1st event back in ages and it’s a bank holiday…………but to be FULLY BOOKED was just Wonderul! My heart is full!
Thank you to all these beautiful ladies in joining and supporting me this morning
When’s the next one??? Incoming
.woodroff # # #

POP UP BARRE BRUNCH
My first event in what feels like a lifetime 💕
Pegs is still only 9 months old and with trying to juggle being mum & work, going back to evenings in a gym just isn’t doable at the moment……. Soooo throughout the summer I’m going to be running some little POP UPS with varied styles of classes.
This means I get to see your lovely faces still but until I find the right venue and availability
TO BOOK PLEASE DM ME

I’m BACK 💕
Hey Everyone it’s been a long time but I’m ready to launch a smaller timetable for January
Why not join me for just £12 and train from the comfort of your own home
LIVE and Pre recorded ( PR )
Training from home has so many benefits
✨Try classes you wouldn’t before
✨ Catch up at your leisure if you miss a LIVE
✨ Over 2 years of workouts saved
✨ Save money
✨ 1 Membership is for the whole household
✨ My guidance and support the same as you would a face to face
Any questions please do ask away

MULTITASKING
So I’ve been back abit more teaching my online membership, doing a LIVE once a week now
I’m getting ready to come back guys wahoooo!
Pegs has been abit under the weather this week so today I had Pegs ( 9.5kg🤣 ) in tow!
WOW my legs are like jelly!
I get my class to write down the exercises before hand and i demonstrate first without Peggy so they know the general options
Then i just go with the flow lol depending on pegs
I absolutely love being mum and I’ve not put pressure on myself to jump back into work
I’ve worked hard in the fitness industry for 19 years and I felt ready to take an absolute step back and just enjoy being mum
January I will be back teach some LIVES each week ❤️

Februarys Timetable is here 🙂
I hope we like the look of it!

I will also be doing a LIVE chat on here to discuss Fitness & Nutrition during Peri-menopause and The Menopause.
I am studying to become Specialised in this area and this will enable me to write personal Fitness & Nutrition plans for women at this stage in their lifes.
I had started studying in July and hoped to quailfy sooner but with Wedding and Baby P news my mind went abit off track HAHAHA.
Beyonce Boogie is back for Feb and also I have specialised the STRENGTH classes weekly from Lower, Upper, Whole body and HIIT
A great Variety of class to chose from to suit all fitness levels.
Why not joing before Tuesday and get the weekend included at no extra cost
Its a wondeful coommunity and we sweat and smile
£18 for a whole household for the whole month
DM me for more details and to sign up :)
Lots of Love B # # #

Hey…… I am still here 👋👋
So yes I’ve been off this page for around 6 weeks now……. Bernie was taking some time out and it’s been very much needed 💕
I’ve been taking time out lately from Growing my business because I’ve actually been Growing something very special
Mine & Ed’s very own BABY P 🤰👶🏻
Maybe a Raver like mum?? Maybe a keen motorcyclist like it’s dad, whom ever you are we will get to meet you May 2022 💕
I’m very much still running Online Memberships & waiting for confirmation for a Parent & baby class in January

Love B x

HAPPY HUMPDAY 💕
So next Friday marks the 1st Oct WOW where has this year gone
Do you love fitness but lack the motivation to go out in the darker & colder mornings and evenings????
Why not join me for October membership and train from home? Flexible, short but effective classes and lots to choose from all available LIVE or on catch up ( Pre recorded )
All classes are suitable for all levels of fitness
1 membership is valid for the whole household also so why not rope the family in 🤟🏻
Even BETTER why not join NOW and get an extra week in your membership for just £18
There is no contract
DM me for info and ASAP so you don’t miss out on your extra week included
Bernie x

Watch this reel by berniedanceandfitnessuk on Instagram

Summer Holidays….. harder to fit in the things you want to do around the kids and work?
Why not join me for August online? Join today and get this week included aswell 💕

Get this week INCLUDED in August Membership if you join today
All for just £18 💕
Everything on catch up if miss the LIVE
Easier to fit in around the kids in the summer holidays……. why not join in together for BoxFit ?
Community support
Love B x

I am Currently studying to become specialised in Fitness & Nutrition for Women in the Menopause and I have been soooooo invested in learning as much as can and this also led me to read up on menstrual Cycles and the info I've found is fascinating
Those weeks your feel like WONDER WOMAN and the next the complete OPPOSITE. This brief, simple post might explain a few things :)
There is a lot of conflicting information RE prone to injury just before Ovulation so please take this info as a rough guide that just may help you manage the way you train more effectivly
Love B x

Join for July EARLY 💕
All this for just £18 for one whole household
Everything is available to catch up at your leisure also
Message me ASAP to join this weekend giving you a few extra days included in Julys membership
Being an online member also gives you discount to my face to face Bootcamps 💕
Any questions please DM me
All classes are suitable for all fitness levels as I always give options
Love B x

Radio Silence 💕
Be back Monday guys, any messages I will reply to on Monday 21st, me and Mr P are enjoying some time off after our wedding
Lots of love
B x

Hey all ❤️
Can I ask that if you have ever done mr face to face classes or my online membership and you have enjoyed the sessions and training with me………. I would be over the moon if you voted for me ❤️

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Acceptance ✨🌟
So most of my close friends and family know I Bloat like Hell, so bad that for a laugh I asked the midwife at work if I were pregnant how many weeks would she put me at…….. she replied 16wks😂 Not bad going for a Bloat eh???
I’ve spend years and years hiding it whilst teaching fitness, baggy vests and T-shirt’s and often felt very conscious of not having the often expected “flat fitness instructor Tummy”
So yes I do moan about being bloated a lot lol!
Ed will vouch for that, however it’s more about how it FEELS rather then now how it LOOKS these days!
I’ve really being more accepting of my body lately…… it’s changed shape
I’m 37 not 18 anymore
My hips are wider
I now have cellulite on my bum
My muscle memory isn’t the same
It definitely takes longer to tone up
I’ve gone up a Jean size
Just remember a clothes size is just a number, bloating is normal, Your body changing with age is normal
Im not saying for one second that I don’t have days that I don’t look back at a picture and think “ I don’t look that way anymore”
Now I wear tighter gym clothes even when bloated and I’m happy buying larger sizes ❤️
Love B x

❤️❤️❤️

Just saying HEY 👋
How we all doing this week peeps?
Enjoying being back in the studio?
Thinking naaaa not ready yet?
There’s going to be lots of uncertainties flying around at the moment and for a long while me thinks!!
Remember it’s ok and normal to be feeling this way
Behind this smile of mine there’s uncertainty but that’s ok because there’s been so so much change!
I see the wonderful to help to clear my mind to make way for the productive thoughts 💕
TALK | SHARE | BREATHE 🧘🏻‍♂️

Hey Everyone 💕
So I’ve changed the way booking outdoor bootcamp works now
Both face to face classes are now via my website

https://www.berniedanceandfitnessuk.co.uk/

For any future classes 💕💕💕

KETTLEBELLS
Got one at home and don’t really know what to do with it?? Or never really had anyone go through the proper technique with you?
Kettlebells to me are one of the best pieces of kit you can use 💕 Most of us however don’t really know the right way to use them? I often hear they hurt my back???
I am kettlebell specific trained and am running a 4 week program at 9am via zoom
We will start with the basics and over the weeks build up to some more technical/ advanced movements, put together some express kettlebell workouts to give you the confidence to carry on training safely
If you would like to join me please DM me it’s just £12 for the 4 session
PLEASE BARE IN MIND I WILL NEED CAMERAS ON FOR THE ZOOM PURELY SO I CAN MONITOR EVERYONES FORM/ TECHNIQUE AND ADVICE IF AND WHERE NEEDS BE I will be there to guide you all the way and make sure we are safe training
love B xx

Kettlebell Program 💕
I am fully kettlebell specific trained

A sense of normality ✨
Yesterday I celebrated my 37th Birthday and had the most wonderful day
Got out them gym sweats and popped on a frock
Yesterday felt great it had a lovely sense of normality again
I think lots of us are beginning to get back into the swing of things but for me it’s all about finding a balance now going forward
Went for dinner with Ed & friends, picked up by a taxi so we could all enjoy some cocktails and it really was wonderful
It was good therapy 💕

True Story ✨
I’d be lying if I didn’t say I was feeling very overwhelmed with life becoming busy again
Plans going in the Diary, studio classes being able to start in May, business opportunities coming out my ears and not knowing which way to turn
I’m really struggling to take on board and clear my thoughts so I can have a sit down and think
I meditate regularly but even struggling to switch off, which normally I can meditate well
Waking up at 5am and feeling restless for an hour before my alarm goes off subconsciously thinking about being busy and making the right choices work wise
Am I handling it well??? Not really
Do I feel exhausted??? Hell Yes
Do I feel confused??? Totally
Anyone else feeling this way!?
Love B 💕

April’s Timetable 🖤
Come & join me and the lovely community that is Bernie Dance & Fitness online. All workouts are for all fitness levels and everything is available on catch up at your leisure
Lots of class options to choose from and all for JUST £15..... so what ya waiting for?
I promote fun fitness guys, we all train for various reasons and whatever that reason may be...... you’ll be well looked after
DM with any questions or to join
Love B x

Join me FREE tomorrow ❤️❤️❤️

ITS FREE
COME JOIN MY 27th MARCH TO CELEBRATE
1 YEAR OF MY ONLINE MEMBERSHIP ❤️
Love b x

BARRE & Joints
Is Barre bad for your knees & joints I get asked a lot?
Barre exercises are often gentle on the joints and can be an excellent choice if you have arthritis or joint problems. ... But certain moves can put added stress on your joints. For example, turning out your legs may not feel good on your knees, especially if you're turning out from your feet, rather than from your hips.
Always make your instructor aware of any problems and using smaller and adapted moves you can still gradually achieve your results.

Barre can be an excellent choice if you have arthritis or joint problems. You'll also build stronger muscles, which gives more support to your joints and lessens pain.
I was diagnosed with Arthritis in my left hip 2 years ago and began to feel abit lost and deflated! I thought I’m an instructor and I’m struggling here? Struggling with fitness moves that I should and am expected to do?????
I couldn’t drop and jump into burpees anymore because my hip didn’t like it? I couldn’t achieve explosive work because it hurt to much, I felt weak.

And then there was BARRE and it has really been a blessing for me, the controlled & structured strength work has helped me to build great support around my hips, helping engaging my glutes with single leg work.
I’m always abit wobbly on my left leg due to it being that bit weaker but here’s a BARRE combination?? focusing on driving through the thighs and glutes whilst engaging my core to give me that discipline...... I FELT AMAZING
NEW MEMBERSHIP STARTS MONDAY 1st March.
JUST £15 & offering 14 classes a week all available LIVE or on catch up at your leisure
BARRE & The Boogie BARRE are on weekly
DM me to join ❤️❤️❤️

Bloated...... So frickin what!!
I’ve had a weekend of eating Cake, cake and more cake. Red wine and delicious dinners with Ed ❤️❤️❤️
I used to hide my bloated belly all the time when teaching as I would feel very self conscious of it even though I new it was normal
Now I accept and just let it be, it will go down and it will come back 😂😂😂
It’s normal
I’ve had a wonderful weekend eating delicious foods
HAPPY Bernie 🤩

Hashtag Hang ups
So I have to be honest I’m pretty rubbish at keeping up to date with the social stuff! The thought of being on social media for most of my day to promote my business makes me feel uneasy
The constant stories and posts from influencers etc everywhere, it made me sad that I thought I need to stare at my phone constantly to get engagement
I started to beat myself up about not being productive on social and not consistent and so i confined in a friend and she said “ Bernie just be you, do you and people love you for that, look how far you have come!
I sat there and thought Jees she’s totally right!
March 2020 set up Bernie dance & fitness online as a “temp measure” and almost a year later..... Wow
116 Members and my own business
Say what!!!!
It’s very easy to become negative and my beautiful friend made me see and realise just what I’ve achieved and how far I’ve come! Thank you # # #
Moral of the story Be real and not sucked in by influencers and Instagram visions of perfection
💜