Dance Club with Medora



From the first step of the warm up to the last stretch of the cool down, this intense yet highly addictive and fun one hour workout will fly by as both your body and brain are challenged to keep pace with Medora’s unlimited energy and her engaging personality!

Medora designs each song of her playlist with creative, easy-to-follow choreography along with intricate add-on moves, all set to a variety of energetic songs of top forty radio, old school hip hop, current pop, funk and even a little burlesque!

Whether you are a beginner or a professional this class is designed for those who love to dance!  Medora’s entertaining teaching style will put a smile on your face while dripping with sweat and leave you looking forward to your next Dance Club session!


Equipment Needed:
In-Studio: Sneakers with Low Grip | Clothes you like to move and sweat in | Water Bottle
At Home: Clear space to move 

Experience Level:
All Levels Welcome


FAQS | COVID POLICIES | ABOUT US | PRICING

I began my membership with Community Fitness about 3 years ago, prior to the pandemic, because I found out my favorite dance instructor was there, Medora Cesarano. Honestly, the joy and ‘frolic’ that exists in just that one hour is THE MOST addictive and magical experience I’ve ever had the pleasure of stumbling into. 

Julie Wade | Dance Fitness Testimonial
LinkedIn | Website


BROWSE ALL DANCE FITNESS CLASSES

2000+ On Demand and 35 Weekly Livestreams

Dance Fitness  |  Strength & Cardio  |  Barre  |  Cycling  |  Pilates  |  Yoga & more!

IMPORTANT NOTICES

VACCINATION
MANDATE


  • All clients attending in-studio classes must be fully vaccinated
  • We are not accepting negative Covid tests as an alternative to full vaccination
  • Community Fitness is a fully vaccinated facility requiring all staff to be fully vaccinated as well
  • If you haven’t updated your account vaccination status yet, you must bring an image of your vax card to class or email an image of your vax card here, and wait for a confirmation reply before registering for class

FRESH AIR EXCHANGE

Studio air is replaced with fresh outdoor air 10 times per hour (every 6 minutes). It’s the next best thing to exercising outside!

REVIEW IN-STUDIO
COVID PROTOCOLS


  • Pre-registration is required
  • No walk-ins allowed. If you’re unable to register, please don’t come to the studio. Instead, email accounts@communityfitness.com for help
  • We are currently open at 75% capacity
  • Starting March 12, 2022, masks are optional
  • For all livestream and On Demand classes, we obscure the classroom image so clients in the studio can workout anonymously
  • We are asking clients to:
    – Arrive 10min early
    – Print your name clearly on class sign-in sheet
    – Use social distancing floor marks

HOW TO REGISTER FOR
IN-STUDIO CLASSES


  • Pre-registration is required
  • If you’ve been to our studios, follow the instructions on our Schedule page to access your existing account
  • If you’ve never been to our studios, click “Create Profile” on the pop-up login page
  • To book a class, go to our Schedule page, click the “Register” button and then login
  • View “Schedule” tab on your Account Login page to review and/or cancel a reservation
  • Cancelations are permitted up to 4 hours prior to the start of class. Read more
  • Class registration ends 10 minutes prior to class
  • In-Studio accounts and Virtual Subscription accounts are separate. Read more

TOP FAQS


Do you have to be vaccinated to attend classes at Community Fitness?

Yes. Community Fitness is a fully vaccinated facility. All employees working for Community Fitness as well as all clients attending in-person classes must be fully vaccinated. No exceptions are being granted for unvaccinated employees or clients. 

Are masks required?

As of March 12, 2022 and in accordance with WA State and King County mandates, masks at Community Fitness are now OPTIONAL.

Do I have to pre-register for classes or can I drop-in?

  • Pre-registration is required to attend in-studio classes.
  • Clients may reserve space in class, via our In-Studio Schedule page, by clicking the “Register” button and logging in.
  • If you’ve been to our studios before, follow the instructions on our Schedule page to access your existing account.
  • If you’ve never been to our studios, click “Create Profile” on the pop-up login page.
  • Class registration ends 10 minutes prior to class.
  • Cancelations are permitted up to 4 hours prior to the start of class. Read more

What is the best way to lose weight?

You’ve heard it said that body weight is regulated by diet and exercise. Another common weight loss related phrase is “calories in vs. calories out”.  It’s true that if your caloric consumption (diet) isn’t lower than your caloric expenditure (exercise), you simply won’t lose weight.

Diet / nutrition is key to losing weight, because an increase in exercise also leads to an increase in appetite. So exercising a ton won’t help you achieve a daily caloric deficit if you’re eating more as a result.

Because changing your eating habits can be challenging, keeping your diet (daily caloric intake) the same and changing (increasing) your in-studio or online fitness regime is generally considered a good game plan. Plus, with an increase in physical activity comes a host of additional mental, emotional and physiological benefits beyond just weight loss.

What types of exercises are good for weight loss?

Walking, Jogging and Running

Walking is great for beginners looking to lose weight because it can be done anywhere, anytime. Plus, it doesn’t require equipment and has minimal impact on your joints. Harvard Health estimates that a 155-pound person can burn around 170 calories for every 30min of walking at a moderate pace of about 4mph.

Jogging and running are great if you’re looking for something easy to incorporate into your weekly routine. Jogging and running can help burn unwanted belly fat, which has been linked to many chronic diseases. On average, a 155-pound person can burn around 300 calories for every 30 minutes of jogging at a 5mph pace, or 370 calories for every 30 minutes at a 6mph pace (1).

Dance Fitness

Burning calories and losing weight can be enjoyable with high-energy dance workouts at your local gym or in your living room – with virtual online workouts. Dancing is a fun way to raise your heart rate and lose weight. A 2012 study found that female Zumba participants (aged 18-22) burned an average of 9.5 calories per minute, and an average 369 calories in a 40 minute class.

Strength Training & Interval Training 

Weight training is another great way to lose weight as you burn calories during and after your in-studio or online workout. Strength training may also help you build muscle mass, which increases your resting metabolic rate (RMR). Your RMR is the number of calories your body naturally burns while at rest. It’s estimated that a 155-pound person can burn roughly 110 calories with 30 minutes of strength training.

Many people looking to lose weight have been turning to interval training recently, because it helps burn more calories in less time. High-intensity interval training (HIIT) is especially effective for losing weight because your body continues to burn calories for up to 24 hours after your online or in-person workout. One study found that for 9 active men, HIIT burned nearly 30% more calories per minute than other exercise types, including running on a treadmill, cycling and weight training. Additionally, studies have shown that HIIT targets belly fat, which reduces the risk for chronic diseases (2, 3, 4).

Barre

Barre is effective for weight loss because it combines cardio and strength training together in a single workout. While cardio workouts will burn more calories in a single session, strength training increases muscle mass which helps you burn calories even when you’re sleeping or sitting at your desk. Fitness programs that have both cardio and weight training help to maximize calorie burn.

Yoga

Yoga is good for weight loss because it can be done in a gym, at home with online fitness videos, or virtually anywhere. Harvard Health proposes that a 155-pound person burns about 150 calories per 30 minutes of Yoga. Yoga can improve mindfulness and your overall mental and physical well-being (5). It can also help you better understand your body’s hunger signals to control overeating (6).

Pilates

Pilates is a beginner-friendly exercise that can help you lose weight while building strength, balance, endurance, and flexibility (7). One study sponsored by the American Council on Exercise estimated that a person weighing roughly 140-pounds can burn 108 calories in a 30min beginner level Pilates class and 168 calories in a 30min a more advanced class. Pilates has also been shown to help reduce lower back pain.

Cycling

Cycling is another great exercise for all fitness levels which can be done outdoors or indoors on a stationary bike with online fitness videos. Cycling has been linked to increased insulin sensitivity and reduced risk of certain chronic diseases. According to Harvard Health, a person who weighs about 155-pound can burn up to 298 calories in just 30-minutes on a stationary bike at a moderate pace of 12-14 mph.

Which is better for losing weight, Cardio or Strength Training?

Losing weight is a matter of caloric consumption vs. expenditure. Whether you’re working out in a gym or doing online fitness at home, calorie burn will depends on factors like intensity, duration, and your weight. But generally speaking, Cardio will burn more calories in a single session. However, weight training increases muscle mass and the more muscle you have, the more calories you’ll burn at rest. This means your body will burn more calories over time, including when you’re sleeping or sitting at your desk. So a fitness program that has both cardio and strength training will maximize caloric expenditure. For more information on this topic check out this Healthline article.

How do virtual fitness classes work?

First you’ll need to buy a virtual pass here.

To access live classes, go to the navigation bar at the top of this website, hover over “Virtual Classes” and click the “Livestream Schedule” link. Click your desired class. You’ll be asked to login, if you haven’t already and a video player page will appear with the time and date of your class. Wait for your class to start and enjoy!

To access on demand workouts, hover over “Virtual Classes” and click the “On Demand Workouts” link. Formats are separated into the following six categories, Dance Fitness, Strength & Cardio, Barre, Yoga & Wellness, Pilates and Cycle. Scroll down and click on the format tile of your choice. You’ll be asked to login, if you haven’t already, and a video player page will appear. Click the icon in the lower right corner of the video player to expand the view. Click the drop-down arrow in the top left corner, select a class by date from the drop-down menu and click play. Press ESC to exit the full page video player and return to our On Demand Fitness page. Repeat as desired.

How much does on demand fitness cost?

You can start streaming today for free! A 7-day Free Trail is available via our Monthly or Annual Pass. Our virtual content is separated into two main categories: Livestreamed classes and On Demand workouts. All pricing options for virtual content include unlimited access to both.

We have 35+ weekly livestreams and a 2500+ On Demand workout library which includes all the major fitness formats such as Dance Fitness, Strength & Cardio, Barre, Indoor Cycling, Pilates and Yoga. 

  • $8 Day Pass (unlimited access for 24hrs)
  • $28 Monthly Pass (recurring monthly subscription)
  • $280 Annual Pass (recurring annual subscription)

To purchase a virtual pass, click here.

Is there one membership price that includes both in-person classes and all the virtual content?

If you want to take virtual classes and in-studio classes, you’ll need two separate accounts. Each has their own login credentials and are paid for separately. Learn more about our virtual account vs. in-studio account pricing here.

What steps have you taken to keep clients safe during this pandemic?

Since reopening our Seattle gym in March, 2021, our studios have been at 25%, 50% and currently remain at 75% pre-covid capacities. We also have client workout stations marked on the floor, for social distancing purposes. However, the most important thing we’ve done for client safety is the installation of our new fresh air exchange system. 

Studio air is now replaced with fresh outdoor air every 6 minutes (10 times an hour). Exhaled CO2 is a Covid risk proxy for indoor, and partially enclosed outdoor, spaces (Read more). With our new fresh air exchange system, average CO2 levels in class are around 450 parts per million (ppm). 

For some comparison, Seattle and other major urban areas across the U.S., have outdoor CO2 levels measuring around 400 ppm. And previous WA State Open Air and Outdoor Seating Requirements use 450 ppm as a safety benchmark for CO2 levels. Read more

Wherever you’re currently working out, be informed and ask your gym what the CO2 levels are within their facility.

Learn more about all our Covid adaptations on our Coronavirus Response page here.

Nathalye Isaacson Instructor of Dance Fitness at Community Fitness

Nathalye Alvarez

Dance Online with Medora

Medora Cesarano