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Maximizing New Year’s resolutions: 4 tips on how to motivate women to join and stay in This Girl Can Classes 

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Explore four effective strategies for maintaining participant enthusiasm and ensuring continued attendance in your This Girl Can Classes throughout January, from our This Girl Can Classes instructor, Jasmine Bannister.

New Year’s Resolutions. Three words that are a very common occurrence towards the end of a year. Do you love them or hate them? Personally, I love a New Year’s resolution and I get a strange thrill out of buying a new diary for the following year. In fact, I bought my 2024 one the other day and couldn’t believe how excited I was to start adding in plans for the coming year! I also like to write a list of ‘aims’ for the  year which I can tick off as I go through. However, I do understand that some people dread those three words and would much prefer to continue to enjoy the festive season. 

Let’s face it though, come January 1st the only chocolates left in the Celebrations tin are the Bountys (well, in my house…) and a lot of us are raring to go and get active after a couple of weeks of sitting on the sofa and indulging. As instructors, this means that January is a super month to gain new clients, motivate current ones and even bring back old ones! So, how can we motivate our women in our communities to join This Girl Can Classes and to keep coming to them?  

Build excitement on social media  

Facebook has been a huge tool of mine to build my This Girl Can Classes community and to gain and retain members. I find that posting photos of your current classes (if you are doing them) interests the public and allows them to see that a real variety of women come to classes. Make sure to add captions from the This Girl Can marketing toolkit!  

Build a community 

A huge reason that women will come to your classes will be to socialise and make friends. I am so proud when I look around the hall on a Monday to see the women chatting away so make sure you make this a part of the class. Give them time before and after the class to chat and if you are welcoming a new person, make sure to speak to them or introduce them to a current friendly attendee. Do you have time to organise a Christmas social? This could be a great way to get your members to socialise and make new connections. I am holding my first Christmas social this year with 16 of my fitness ladies and I was blown away by the quick responses!  

Create some initiatives or class deals 

Whether this be a loyalty card, a prize for attending all classes in January or a different type of reward system, this can be a great way to retain customers. I currently use a loyalty card:if my members attend nine classes, they get the 10th free. They love getting their card stamped at the beginning of class! January could also be a time to create a deal for attending multiple classes or a special ‘January’ deal.  

Be yourself and be honest! 

To conclude, one of my best pieces of advice to give to you is just be yourself! Don’t just make your social media all about fitness – you can share personal bits if you want to. My members love hearing about my little family and my second job and love a photo of what I have been up to! Be REAL. In my classes, I will openly say things like ‘wow, I’m sweating, are you?’. A bit of humour and light-heartedness goes a long way and this way women will be more likely to return to your classes than be put off. 

Finally, good luck with your classes in January and remember to have a bit of a break over Christmas, we all deserve that!  

Jasmine Bannister, This Girl Can Classes Instructor

Hi there! My name is Jasmine Bannister and I teach This Girl Can Classes in Countesthorpe, Leicester. Becoming a This Girl Can instructor has been one of the best decisions I have made for my community classes, and I am so glad that I chose to do so back in January 2021. I currently have two careers – I am a primary school teacher parttime and a fitness instructor at Jasmine Louise Dance & Fitness. I hold a Level 2 in Group Exercise to Music and Level 3 in Pre & Postnatal Exercise & Nutrition. I am also a first-time mum to a beautiful daughter, who I had in April. In the community, I teach This Girl Can Classes, Legs, Bums & Tums and Zumba classes and I am just about to start a postnatal fitness class for mums (just like me!). I love the way This Girl Can Classes bring women together and have a non-judgmental value, I have met hundreds of women over the last couple of years through this class and there is now something so special about coming together every Monday evening!  Find me on Instagram, or Facebook or send me an e-mail to jasminelouisedanceandfitness@gmail.com . Are you ready to book your class? Click here

8 tips to stay active and healthy this winter

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Discover valuable tips on coping with pre-Christmas stress and creating moments of staying active in the winter months in our guest blog post written by one of our This Girl Can Classes Instructors, Lucy Shonfeld.

This Girl Can Classes yoga

Picture the scene – it’s cold and dark outside. From neighbours’ windows, lights are twinkling. In the distance, you can hear a band playing some jaunty tunes, and there is the faint smell of pine and cinnamon in the background. How does this make you feel?  

For a lot of people, this makes them feel happy -the winter months are a magical time of the year, but for others a time of stress and worry. Not everyone is full of the Christmas spirit, and I hate to admit that this includes me. 

I am a summer person. Take me back a few years, winter was a time to sit on the sofa and not go anywhere. Exercise was the last thing on my mind, but over the past few years, it has become increasingly important to me. I know from experience as a busy Mum working in healthcare as well as now running my fitness business, that prioritising myself over the festive period can be hard. Overall, only 61% of women in the UK are classed as active 1. The levels of activity can reduce in winter as women may struggle to take part in outdoor activities, as the weather changes and the days become shorter, women may feel less safe exercising outdoors. 

Here are a few things I’ve learnt over the years on how to stay active and healthy in winter. Hopefully, some of them may help you too.  

Be accountable to yourself 

In the winter months, it does seem much easier to snuggle up in a blanket rather than go and exercise. Try and make firm plans. This may be booking and paying for a class, or adding plans to a diary. Movement doesn’t have to be anything big or fancy. Going for a walk, a short home workout or having a dance around with children all count. You could make a plan with a friend and agree to exercise together. This can help with accountability, but also a good chat and companionship can work wonders for our wellbeing. One of the great things I find about running community fitness classes is the friendships it creates. 

Protect your mental health by prioritising exercise 

It’s important to protect your mental health in winter. Lots of people describe feeling lower in mood in the winter months. 

There is a clear link between exercise and better mental health. The National Institute of Clinical Excellence (NICE) guidelines for treatment of depression include group exercise, mindfulness and meditation 2. It is therefore important to move for your body and your mind, and particularly important in winter. 

Make sure you take a break from the craziness of the season 

Our poor bodies take a beating in the festive season. Wrapping presents, carrying shopping, cooking/preparing food etc can lead to sore muscles, and a stiff neck and shoulders. Exercise may be the last thing that you want to do, but stopping for some gentle movement like stretches or Pilates can help with this. 

If it’s not working switch it up!  

There is no point in trying to keep going back to something you’re not enjoying. I am guilty of having had a gym membership for many years, but not really enjoying it and promising myself I’d start again tomorrow or next week. If it’s not working, mix it up and try different things. Our This Girl Can Classes are a perfect example of this, as they are designed for you to try something new in a low-pressure environment, to discover what kind of group exercise you enjoy. 

Stay hydrated 

In cold weather drinking water may be the last thing that you want to do; however, dehydration can occur in winter, especially in warm centrally heated buildings. Dehydration can lead to symptoms such as lethargy and headaches. Grab that water bottle and sip regularly. 

Don’t worry if you miss a day 

You may start the day with the best of intentions, but life happens. Don’t beat yourself up. Tomorrow is a new day. 

Exercise doesn’t have to be expensive 

Money can be particularly tight in the winter months and people have to choose what to prioritise. Exercise is a natural one to remove from the budget. However, it is so important to continue to exercise. It’s about being inventive; many clubs or community fitness classes offer pay-as-you-go rates or reduced-price multi-session passes. Some outdoor activities are free – walking, running, football or tennis in the park for example. You could even use what you have at home for a free home workout (e.g. using tins rather than hand weights if needs be).

Don’t wait until January

New Year’s resolutions are great, but you don’t need to wait until January to make a change to become more active. For all the reasons above now is the perfect time to get into a new routine or build a new exercise habit. You’ll be ahead of the crowd come January. 

Above all be kind to yourself this winter season! 

1 – Sport England Active Lives Adult Survey November 2021-22 – April 2023 

2 –  NICE guideline [NG222]

Hi, I’m Lucy Shonfeld, I’m a group fitness instructor from Nottingham. I am level 2 qualified and have a level 3 qualification in adapting exercise for active older adults. I work full-time for the NHS as well as running my fitness business LuceFit.  My passion is teaching fitness to people who may have barriers to accessing fitness classes, especially women brand new to exercise and fellow shift workers. I trained to teach This Girl Can Classes in August 2022 and have really enjoyed introducing women in Nottingham to group exercise for the first time.

Find me on Instagram, or Facebook or send me an e-mail to beatzwithlucy@gmail.com.

A look back at Elevate

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This month we took to the mic at Elevate to talk all things fitness. For those of you who aren’t familiar with Elevate, it’s the UK’s largest trade show dedicated to sport and physical activity. We worked with our friends at This Girl Can to talk about tackling issues women face in the world of exercise, learn from others and spread the magic we’ve been busy making. Hopefully we inspired those that listened because we were definitely inspired by so many gyms, studios, sport clubs, universities and fitness fanatics who came together to support our mission of making physical activity a priority. From team sports to group exercise, there were dozens of organisations like ours, working towards a common goal. Here’s a quick snapshot of our time at Elevate!

Setting the scene

Shelley, our brilliant COO and the lovely Claire, Head of Campaign Activation at Sport England, took to the stage to discuss our findings as a collective when it comes to women in the fitness industry. They shared facts, trends and stories from class participants, leisure operators and instructors to paint a picture of our journey so far and encourage more women to get involved and learn about what we do.

We were also joined by Sarah Roberts, Head of Fitness at Places Leisure, and Emily Cox, Project Manager from EMD UK, for a lively discussion entitled Is the fitness industry really beginner friendly? We had some great points and questions from our audience members, and already there is some fantastic work happening and more to be done!

These girls can

Without This Girl Can, there would be no This Girl Can Classes. We got stuck into why This Girl Can was born in the first place. Any guesses? You got it, the good old fashioned Gender Activity Gap (GAG). If you’re not too familiar with this piece of research, you can read more here, but in summary, the GAG shows that women are much less likely to reach the UK Chief Medical Officers’ physical activity guidelines (CMO guidelines) than men. And there was no way we were going to sit back and watch that keep happening, so we set ourselves the challenging but incredibly important mission of increasing the number of girls and women taking part in exercise. Et voilà! This Girl Can Classes was born in 2019 to help ensure women have access to group exercise classes that had been fully designed to their needs, helping them overcome potential hurdles to physical activity.

The Enjoyment Gap

In the latest This Girl Can campaign we’ve seen that not only is there a Gender Activity Gap but there is a big difference in the percentage of men and women who say they enjoy being active. This is what we call The Enjoyment Gap, and it’s one of the many reasons we bang on about having fun and feeling good. We know how important it is to enjoy exercise – it’s what makes you want to keep moving! This Girl Can Classes are a safe space for women to (re)ignite their love for group exercise, a place where women feel welcome, encouraged and represented. The more opportunities there are for women to exercise in positive environments, the better and as put by Claire, “we strongly believe the enjoyment gap is not inevitable”.  So, we need to keep challenging the obstacles that make physical activity and exercise feel less welcoming for women, in order to make a real difference. Check out our blog on The Enjoyment Gap to learn more.

Breaking barriers

At the event we also discussed the barriers that hold women back, including fear of judgement and how women are portrayed in the fitness industry. We pride ourselves and our friends at This Girl Can on our commitment to representing all types of women in fitness, encouraging them to be active in whichever way suits their lifestyle, regardless of age, background or ability. We’ve come a long way, with the support of our participants, instructors and leisure operator partners – proud is an understatement.

Our journey is far from over, and if you’re not already, we’d love you to be a part of it. If you’re keen to boost your fitness levels and have a blast while doing it, find your nearest class here. Finally, if you’d like to find out more about Elevate and maybe join us next year, you can find all the details on their website!

Calling all Gyms, Community and Leisure Centres – We Need Your Help!

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Keen to give your memberships a boost and get more women through the door? We might be exactly what you’re looking for…

Picture this, a community of women getting active together in a safe space, giving judgement the finger and enjoying exercise in all its sweaty, jiggly glory. Women across the country, walking into your gym/leisure centre with confidence, knowing they are welcome and feeling like they belong. Our mission is to help women relieve stress, connect with others, and build up confidence to attend further group exercise sessions and make their health a priority in your facility. These women have bags of potential, and they’re in it for the long haul – did you know 34% of This Girl Can Classes attendees say they have taken out a membership since starting their classes?

Your key to a whole new audience

If you’re new here, allow us to introduce ourselves. We are This Girl Can Classes, a non-profit organisation powered by This Girl Can and EMD UK. We provide a welcoming, ladies only fitness class for women new to exercise, or those looking to get back into a fitness routine. We are truly beginner-friendly – in fact, 70% of participants hadn’t attended a group exercise class in the 6 months before going to a This Girl Can Classes session.

Here at This Girl Can Classes, we’ve got BIG plans and trust us when we say, you’re going to want to be a part of them. With a proven track-record of engaging previously inactive women in group exercise as well as low set up costs, with This Girl Can Classes you can help women break through their barriers and show them there’s no wrong way to enjoy exercise.

Your facility and our classes? The perfect combo.

The This Girl Can campaign has inspired 2.9 million women to get active (so far) – that’s a huge number. We’ve done the market research and we really know what this audience is looking for.

And it doesn’t stop there. The story doesn’t end when you’re signed up. We’re behind you all the way – we have a supercharged marketing campaign buzzing behind the scenes, ready to activate in your area to raise awareness and get women scrolling, clicking and moving.

Supercharged and super simple

We’ve made it easier than ever to get This Girl Can Classes set up in your centre. This quick integration means you can get women through the door quickly and simply:

1. Get instructors trained onsite with our one-day course

2. Access to a library of ready-to-use marketing resources complete with inspiring This Girl Can imagery

3. No ongoing license fees for you or your instructors

Once you sign up and your instructors complete the training, it’s go time! However, we won’t disappear once this stage is over – we’re here to support your instructors with marketing assets available for them to use to promote classes. Classes themselves are complete with a banging playlist and simple choreography. All they need to do is plug in and play.

Not convinced? What if we told you that 92% of attendees were satisfied by their This Girl Can Classes session! Head here to learn more, find more stats and hear from our experienced instructors. We’re ready to change the face of fitness and get women across the nation moving and feeling good. Join us at This Girl Can Classes, help us drive this movement forward and unlock its true potential.

World Wellbeing Week – Make yourself a priority

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It’s almost World Wellbeing Week (as it should be every single week!), and we do love any excuse to focus on our mental and physical wellbeing by doing anything and everything that makes us feel GOOD! A little bit of background; World Wellbeing Week returns this month for its fifth year to celebrate the many wonderful but often neglected aspects of wellbeing, from social resilience to caring for our beautiful planet. In a world where there’s so much going on all the time, there’s a lot we need to look after, but let’s start with you…

It’s all about you

This week is a whole week dedicated to spreading awareness of and encouraging activities that promote wellbeing in our lives. It’s a time to reflect on our physical, mental, and emotional health and find ways to nurture ourselves. And guess what? We may be a bit biased, but group exercise might just be one of the most convenient (and fabulous) ways to do just that!

The beauty of exercise is that it can be whatever you want it to be. It’s about finding different exercises that make you feel good, both physically and mentally. That’s where we come in, your This Girl Can Classes cheerleaders. Your fellow participants and our brilliant army of instructors are dedicated to making sure you get the most out of your workout – which can bring physical, social, emotional, mental benefits that can do absolute wonders for your wellbeing, whatever that looks like for you!

Look who’s dancing now…

Group exercise classes (especially those with a boogie focus) have countless benefits that go beyond just physical fitness. They can boost our mood, reduce stress and anxiety, and help us sleep better – all key players in the all-important wellbeing journey. Plus, it’s a great opportunity to connect with others and have a lot of fun!

We know starting an exercise routine can feel a bit daunting. We often set unrealistic expectations for ourselves, thinking we need to run marathons or lift heavy weights from day one. But there’s beauty in being a beginner – you just need to embrace it! Start small and build from there, you’re on an amazing journey and you’re doing it for you.

So, join us and start your wellbeing journey with This Girl Can Classes. There’s literally no better time to do it! If we’ve piqued your interest, head here and book a class today!

Handy hints on how to give negative thoughts the finger if you’re considering This Girl Can Classes.

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When starting or getting back into fitness classes, it’s only natural for self-doubt to creep in. It happens to the best of us, because unfortunately, we really are our own worst critics. Sometimes it’s a lot easier to focus on one reason you feel like you shouldn’t do something, instead of all the reasons why you should. But have no fear, we’re all in this together and at This Girl Can Classes, you’ll be surrounded by positive female energy. Soon enough, you’ll be too busy having a boogie to think about anything else. Until then, here are three negative thoughts you might be having and how to challenge them. Come on, you’ve got this! 

  1. What if I can’t keep up?  

At This Girl Can Classes, if you’re moving, that’s all that matters. Showing up is the first step, and it’s usually the hardest part! Fitness is a journey, and we all start somewhere. Worried about getting the moves wrong? Don’t be, there’s no right way to move. We’re proud to offer a judgement-free fitness class for beginners and those who’ve taken a break from exercise. Don’t know your burpees from your bicep curls? Don’t worry – in these classes getting it wrong is totally alright. At This Girl Can Classes you set your own pace in a supportive, beginner-friendly environment. We’ve got you – you’ll find no complicated moves here.  

  1. But I don’t have anyone to go with! 

It can be daunting showing up to a new place by yourself, but we’ve created an environment where women can build their confidence, connect with others and feel like they belong. Many of our participants fly solo for their first group exercise class and end up making friends along the way. Before you know it, you’ll be looking forward to your weekly gossip with a dose of dance. Our fun fitness classes are the perfect excuse to catch up with friends old and new while getting in a well-earned workout. 

  1. I have nothing to wear! 

We don’t care, your fellow attendees definitely won’t care, and neither should you! We encourage you to come as you are, that’s why we’ve ditched the dress code. Whether you come in a baggy T-shirt or a colour co-ordinated gym set, as long as you’re comfortable, you’re ready to get stuck in. Trust us, the fashion police are not on the guestlist! 

We really hope this helps to reframe some doubts and change your perspective on group exercise. Of course, we’d love you to join us for your first fitness class, but if you’d prefer to find out more about what to expect, head here. If you’re ready (which we hope you are!) book your nearest class here. 

The Magic of an 11-minute March

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Lace up those trainers… It’s National Walking Month, ladies! What better excuse to get your steps in however and whenever you can. It’s also a great opportunity to consider the many health and wellbeing benefits of not only walking, but generally keeping active and getting outdoors. It really is one of the best workouts that doesn’t even feel like a workout.  Experts say that with just an 11-minute march, you can increase your mental alertness, energy and boost your mood![1] Let’s get into the details…

Baby steps

Just one brisk 11-minute walk everyday equates to 77 minutes of moderate intensity activity per week. This is just over half of the weekly 150 minutes recommended by the NHS[2]. That’s half of your recommended weekly activity done, taking the pressure off your busy schedule, and giving you more time to focus on your other priorities. Plus, it can be as simple as walking to work, doing the school run or even strutting home after a fabulous This Girl Can Classes session (but we might be a bit biased). We understand it’s not always easy, and here in the UK the weather doesn’t always play ball, but any opportunity to move a bit more is one worth taking. You could even hop off the bus at an earlier stop, park a little further away from the office, switch the lift for the stairs… There’s always something we can squeeze in!

Strut out of a rut

A big motivator for us will always be our mental health. After all, it can often be neglected and in need of some TLC. A good stroll can work wonders for your mental wellbeing, it can help re-energise your brain, calm adrenaline levels and create a sense of clarity[3]. Have you ever wondered why going for a walk helps clear your mind? Sometimes a stroll is all you need to problem solve and gain a new perspective on things. Exercising the mind can sometimes be the best workout!

Health is wealth

The physical benefits of a daily walk almost go without saying, but studies have found that walking can have an even bigger impact on your physical wellbeing than anticipated. Researchers found that getting in 75 minutes a week of moderate intensity activity lowered the risk of early death by 23%. It was also found to be enough to reduce the risk of cardiovascular disease by 17% and cancer by 7%[4]. It’s amazing what you can do for your body in just 11 minutes a day!

Here at This Girl Can Classes, we embrace all types of workouts, anything that gets your heart racing and body moving, but we really love quick and effective ways to get active throughout the day – and that’s why a 11-minute wander is a gamechanger! Treat your body and mind to a walk today, and if you fancy, pop into your nearest class on the way!

[1] https://www.regen.org.uk/national-walking-month-2022/

[2] https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/

[3] https://www.psychologies.co.uk/walking-mental-health/

[4] https://www.theguardian.com/society/2023/feb/28/walking-11-minutes-a-day-could-stop-early-deaths

What are the benefits of yoga-inspired stretch?

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When we hear the word yoga, it’s often associated with woodland retreats and complex poses, so it’s only natural to gravitate towards more familiar types of exercise. The truth is yoga is so much more than learning to wrap your leg around your head. It’s one of the best ways to introduce mindfulness into your daily routine and to practise activities like meditation, mantra and even breathwork. Overall, it’s great for your wellbeing with a tonne of physical benefits too. But don’t be alarmed – here at This Girl Can Classes you can try easy yoga for beginners! So even if you don’t know your cat-cow from your downward dog, you can rest assured that our yoga-inspired session focuses just as much on relaxation and meditation as it does improving strength, posture and flexibility. So, let’s dive into the benefits of our yoga-inspired stretch…

Strength & flexibility

The physical benefits of yoga are often celebrated, and with good reason. Yoga offers a range of intensity styles, and even the lowest intensity movements can help to increase your flexibility. Our yoga-inspired stretch engages a variety of muscles through slow and controlled movements, giving you the opportunity to deepen your stretch and improve your balance.

It’s important to incorporate strength and flexibility exercises in your fitness routine to increase muscle strength, maintain bone density, improve balance and reduce joint pain[1]. So why not give it a try at your nearest This Girl Can Classes session?

Mental health & wellbeing

Yoga has also been known to relieve stress. Our brains are constantly switched on, bouncing between the past and future, making it hard to live in the present. Engaging in breathwork can help you to focus on the present moment. In our classes you’ll be able to practise basic mindfulness to clear the mind. Together with a combination of simple yoga postures for beginners, our yoga-inspired stretch can help you put your thoughts and worries to the side and give your brain a well-deserved rest.

Sleep

Yoga has been shown to help benefit all age ranges and improve sleep. From children to the elderly, yoga provides numerous health and sleep benefits. Women in particular often have more difficulty sleeping than men, and studies have demonstrated that yoga can benefit many groups of women[2].

Having a good quality snooze each night is one of the best things we can do for our bodies. When we sleep, we’re allowing our bodies to repair and rebuild, setting you up for the day ahead. But that’s not all, a good night’s sleep does wonders for your overall health; it strengthens your immune system, helps you maintain a healthy weight, and lowers your risk of serious health conditions such as diabetes and heart disease[3].

So, what’s not to like? Find a This Girl Can Class near you to experience the benefits of our yoga-inspired stretch and a range of other fun exercise styles for you to enjoy. Try it out, join the movement – ‘yoga-t’ nothing to lose!

[1] https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/how-to-improve-strength-flexibility/

[2] https://www.sleepfoundation.org/physical-activity/yoga-and-sleep

[3] https://www.headspace.com/sleep/sleep-hygiene

Gym wear – Ditch the dress code

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At This Girl Can Classes, we care about a lot – women’s health and fitness, supporting our community, bringing joy to women across the country (to name a few). One thing we don’t care about is what you’re wearing. Our mantra? Come as you are. We’ve ditched the dress code – whether you come in an old T-shirt or full lycra, as long as you’re comfortable, you can come join the fun! In fact, your workout clothes are probably the least interesting thing about you, so why let it stop you from trying out a fun fitness class?

INSTAGRAM IS NOT A GUIDEBOOK

We get it though, it’s not easy to ignore the sea of matching gym co-ords from the latest brands on almost every fitness page. There are so many factors that affect women’s confidence when it comes to fitness classes, but your outfit choice should NOT be one of them. Check out this article from the Stylist about kit anxiety to learn more about this topic. There’s even a cheeky shout out to our friends at This Girl Can.

DUST OFF YOUR TRAINERS, THEY MISS YOU!

Your clothes should either boost your confidence or make no difference at all, so make sure you’re wearing something that makes you feel at ease, whether it be a bright neon co-ord or a creased baggy t-shirt. We’re here to remind you that there’s no ‘right outfit’ to wear when you’re working out, especially in a fitness class. It’s all about what makes you feel comfortable, whatever’s in your wardrobe will do the trick. There are of course lots of options if you feel like treating yourself to some new gym gear (we will always support a self-care purchase), or even if you’re digging out some outfits from your own wardrobe. Here are some tips from the anti-fashion police (us).

  • Work with what you’ve got – sports bra from 2009? If it ain’t broke… Scan your wardrobe for some essentials, like a supportive bra or any clothes you don’t mind getting sweaty in like your fave pair of joggers.
  • Comfort is key – we can’t bang this drum hard enough. If you’re comfortable and happy, that’s the best look you can wear. If you’re a lover of leggings and crop tops, so are we. If you prefer to jiggle in joggers, we love that too. If you feel good, you look good, so the ball really is in your court!
  • A splash of colour if you fancy – okay so this one is completely optional but highly recommended. We’re big fans of purple over here at This Girl Can Classes if you hadn’t noticed, but all colours are welcome in our classes. Don’t get us wrong, we love a chic all black look too.

In summary, we’re all about whatever makes you feel good. If you haven’t tried a class yet you can find a class near you or find out more about what to expect. If the thought of a fitness class still makes you feel a bit overwhelmed, we hope that this blog brings you one baggy t-shirt closer to your next fun fitness class!

How This Girl Can Classes can help you relieve stress and show fear the finger!

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It’s fair to say that modern life is stressful. Juggling work, kids, friends and trying your best to squeeze in time for yourself means life can get on top of you without you even really noticing. Stress can lead to numerous health problems, both mental and physical. As April is Stress Awareness Month, we thought we’d highlight how beneficial exercise, and more specifically group exercise, can be for combatting stress. So, if your usual stressbusters are getting a little tired and you fancy trying out a fun fitness class, why not try This Girl Can Classes?

IT’S A SIMPLE CASE OF CHEMISTRY

Ok, so how exactly does exercise help to reduce stress? Exercise and physical activity reduce the levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, which act as a natural painkiller and are mood elevators.

From a more emotive point of view, exercise can be a great mind-clearer. We’ve all been there – you’re worrying about something, and your sleep is seriously suffering, which only makes you feel more stressed. Carving out some time for physical activity can help keep your mind busy on something else and will greatly improve your sleep quality.  

CLASSES COULD BE THE KEY

Look, we all know that exercise is good for us. We’re not going to sit here and lecture you on the many benefits of it. But did you know just how good class exercise is for both your physical and mental health?

Exercise classes can be motivating, fun and social. If exercising alone has been a challenge, you’ve seriously struggled with motivation or you don’t dare step foot in a gym, then group exercise could be the answer. Studies have shown that exercising as part of a group improves consistency, duration and motivation1.

In a study by the University of New England on the stress levels of medical students, they found that participation in regular group fitness classes led to a statistically significant decrease in perceived stress and an increase in physical, mental and emotional quality of life when compared with exercising regularly alone2.

TIME TO FIND A CLASS NEAR YOU

If you’re feeling the stress this month and your usual stressbusting activities aren’t quite doing it, then why not come and try out a This Girl Can Classes session? If you’re a beginner to exercise or coming back to it after a break – don’t worry! Our This Girl Can Classes are specifically designed with you in mind. We believe that exercise should be enjoyed not endured so our classes are a little bit of everything with a dollop of wrong moves and laughter thrown in. There’s no pressure to sign up to a complicated membership, so come and try it out as a one off – no strings attached!   

Find a class near you or find out more about what to expect. If the thought of group exercise terrifies you – just remember that we’re all *actually* beginners here and getting it wrong is totally alright!

Sources:

  1. https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936
  2. https://emduk.org/wp-content/uploads/2018/03/Effects-of-Group-Fitness-Classes-on-Stress-and-Quality-of-Life-of-Medical-Students.pdf?x49114

Tackling the Enjoyment Gap one class at a time! 

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This Girl Can have already got 2.9 million women moving, inspiring a force of females up and down the country to head to a This Girl Can Class and get moving in all their sweaty, jiggly glory. This Girl Can came about following research into why fewer women are persistently less active than men, despite 75% of women saying they want to do more sport or exercise classes. Here at This Girl Can Classes our whole philosophy is based on tackling this enjoyment gap once and for all. How? We are here to tackle taboos by showing everyday women with relatable bodies giving judgement the finger and moving however they damn well please, in a bid to inspire women everywhere to give group exercise classes a go.  

The Enjoyment Gap is real 

The whole ethos of This Girl Can Classes was based on helping women to tackle various barriers they face when it comes to exercise classes. From fear of judgement, to worry about fitness levels, the struggle to squeeze exercise in at all and the subsequent guilt if and when they do – it’s clear to see the cause of this gap. 

What’s more, things haven’t exactly got easier. Research has shown that the pandemic and the current cost-of-living crisis have only exacerbated the problem. With less to spend on weekly budgets and less time to spend on themselves, activity levels have fallen again and show little sign of recovery. Research from This Girl Can has shown that 2.4 million more men than women strongly agree that they enjoy sport and physical activity. That’s 2.4 million women missing out on the opportunity to relieve stress, build connections and improve self-esteem.  

How are This Girl Can Classes helping to close the gap? 

Ok, so what’s the solution then? This Girl Can identified four action areas that can help to close this gap for women. Now we’re on a mission to be part of the solution!  

  1. Social 

Over half of women (51%)1 say they enjoy the social side of activity, and we like to think of our classes as the perfect excuse to catch up with friends old and new with a well-earned workout on the side. Forget high-pressure classes where you can hardly breathe, let alone chat. Go at your own pace in our classes and enjoy the community vibe.  

  1. Suitable 

This Girl Can Classes are specifically designed with beginners in mind, for those who are new to exercise and those dusting off their trainers after an extended break. We know that 31% and 28% of women respectively say that not having enough time, or having other commitments, makes it difficult for them to increase the amount of physical activity and exercise they do. Whether it’s work or family life, often women don’t feel they can prioritise themselves. We want to encourage women to come along and just enjoy the next 45-minutes totally for themselves.  

  1. Self-affirming 

Our classes are a safe, judgement-free zone where we welcome women of all ages and backgrounds to come do their worst. Lacking in confidence? You’re not alone. 42% of women told us that they worry about being judged while exercising and 41% of women worry about not being fit enough in relation to being active.  Our ladies fitness classes have been created to boost endorphins, boost confidence and get you moving in a supportive and fun environment.  

  1. Safe 

A fifth of women are concerned about their safety while exercising. By creating a space where women feel not only physically but emotionally safe, we can ease the roadblocks to activity even more. From community centres to gyms, find your nearest class here.   

So, that’s everything you need to know on the enjoyment gap and how it kickstarted the whole This Girl Can Classes movement. If you’re keen to come to a class but you’re not sure what to expect, read our blog: What to Expect at This Girl Can Classes.  

Sources: 

  1. Savanta ComRes. Activity Check-In Quantitative Research. Wave 3. 19.08.2022 – 22.08.2022 

Our hips don’t lie and neither do we. Why a dance workout is the perfect way to step into spring.

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Let’s face it, we all love a boogie. Whether it’s a Saturday night on the town or in the kitchen to the nostalgic beat of some old school bangers, there’s something about moving your body to music that brings so much joy. Not to mention, there are countless benefits to dance workouts. At This Girl Can Classes, we LOVE dance fitness. In our classes you can expect a 10/10 playlist (if we do say so ourselves) and a load of easy-to-follow routines for you to try, but as long as you’re moving, the right steps don’t matter. If you’re new here you might not already know, we don’t judge two left feet… We celebrate them. Other than the exquisite vibes, let’s talk about why dancing is the perfect way to switch up your spring fitness routine.

Stress? I don’t know her

Before you roll your eyes – we know that when you’re stressed, fitting in a dance workout is the last thing on your mind. But have you ever considered that a mini boogie session might just be the stressbuster you’ve been craving? Dance fitness is a great way to switch off from the everyday drama and escape stressful thought patterns that may be holding you back. Just think about all those pop-powered endorphins showing stress and anxiety the door.

Groove is in the heart

We all know regular cardio is important, but if you find the thought of a jog on the treadmill extremely unappealing (join the club), dance fitness is a fabulous alternative. That means you can bust some moves to your favourites songs and complete a heart-pumping cardio workout at the same time? Women really can do it all.  

Head to toe fitness

Our choreography is designed to be super simple, but even remembering basic moves is a great way to train your brain and keep your mind sharp. Our bodies are so important, but we tend to neglect the brain. In a dance workout, you’ve got everything covered!

What a feeling!

Our end goal is health and happiness for all women, everywhere. A dance fitness workout is a small step towards a sustainable and rewarding fitness routine – where your workouts don’t feel like workouts. Where a gossip with your mates and boogie can make you feel on top of the world and you can go home knowing that you prioritised yourself, because you deserve it. Your body and mind will thank you!

If you already love our classes don’t forget to book your next class for the week! You can find your nearest class and availability here. If you’re curious and looking for a new women’s exercise group, head here for more on what to expect from your first class. We can’t wait to see you soon!

Major Mum Moves. The best workout this Mother’s Day.

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On Sunday 19th March it’s Mother’s Day, so we wanted to remind our lovely participants that at This Girl Can Classes everyone is welcome. Calling all, new mums, single mums and juggling-a-million-things-at-once mums – we got you! This Girl Can Classes are perfect for those muddling their way through motherhood, and with so many health benefits, not to mention the mental health highs, they’re the perfect way for mums to get moving. Looking to treat the number one woman in your life this Sunday? Why not book into one of our classes and workout together!

Mums get lonely too

Motherhood is full of joyous moments, but it isn’t without its challenges. Whether you’re a single mum just doing your best, or a mum who works full time with little time for anything for you or you’re a mum simply struggling to socialise why not consider a This Girl Can Class? We like to think of our classes as the perfect excuse to catch up with friends old and new with a workout on the side. Chatting, giggling and grunting are all actively encouraged. 51% of women say they enjoy the social side of activity1. It might sound cliché, but we really are a community, so come and join us and show loneliness the finger!

A mum and daughter day

This Girl Can Classes are just the best workout – if we do say so ourselves! Why is it that mums never prioritise themselves? And we’ve all heard some of the women in our lives use the phrase ‘mum guilt’. We’re here to tell you, that for the next 45 minutes it’s all about you, and there’s absolutely nothing wrong with that! Treat your mum to something a bit different to the usual flowers and chocolates! Bring them along to a class. Go at your own pace and know that we’re all beginners together, getting it completely wrong in beautiful harmony – so no need to worry about being an expert. What’s more, our classes fit around a busy (hectic) lifestyle. There’s zero pressure to commit to a full, intense programme so you can simply book a class whenever you fancy.

Self-affirming

75% of women want to do more sport or activity but research reveals that they are persistently less active than men and a fear of judgement is one of the top barriers holding them back. In fact, 23% of women don’t feel comfortable in themselves exercising2. This Girl Can Classes are specifically created with women in mind. We look to reassure women that our classes are a judgement-free zone, where you don’t have to have a shred of knowledge or even any rhythm! Come just as you are, in your favourite baggy t-shirt and joggers or matching gym set, we couldn’t care less what you look like!  

So often workout programs for women are gruelling, pressurised and frankly no fun at all. By creating an environment where members feel comfortable, where we don’t take ourselves (or exercise) too seriously and where both mums and other women can enjoy activity in all their sweaty, jiggly glory, we put the enjoyment back into exercise.

Whether you’re a mum yourself looking for a bit of you time, or you think your ma would love an exercise class date with you for Mother’s Day, find a class near you and come along to a This Girl Can Class. This Girl Can have also created a fitness programme in collaboration with Our Parks that is specifically designed for expectant and new mums, check it out here.

Sources:

  1. Savanta ComRes. Activity Check-In Quantitative Research. Wave 3. 19.08.2022 – 22.08.2022
  2. Walnut. This Girl Can Campaign Evaluation Data. Wave 24. November 2022

This Girl Can Classes: here for a good time and a long time.

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Happy International Women’s Day to all you lovely ladies around the globe. We’ve come a VERY long way and although there’s still work to be done, we think it’s pretty clear that when we all come together (men included), we are unstoppable. There’s something about an entire day dedicated to celebrating women and their achievements, calling for positive change and raising awareness for women’s equality that makes it impossible to keep quiet. Today might be all about celebrating the wonderful women in our lives, but we’ll still be here working in the background, empowering our wonderful community of women today, tomorrow and every damn day after that.


A movement not a moment


We’re all about giving more women the opportunity to be active every week. Helping them to build their confidence and feel happier and healthier. Encouraging them to stop seeing boundaries and start seeing opportunities. Empowered women empower women, and we’re determined to keep this cycle going, spread the word, and get the nation involved in our mission to change the face of fitness.


Closing the fitness gap, one boogie at a time.


You deserve to feel good; your body deserves to move, and your health deserves to be a priority. You. Deserve. It.


A frequent fitness routine is so important. There is overwhelming evidence to suggest that a regular exercise routine is the (not so) secret to living a healthy, active life well into old age. Regular physical activity can reduce your risk of major illnesses, such as type 2 diabetes and cancer, and it can lower the risk of early death by up to 30%. Not to mention the amazing impact it can have on your mental health, reducing the risk of stress and even clinical depression.* Group exercise offers many social benefits too, our classes offer women a space to have fun together and take time for themselves – how powerful is that? Taking on the world of fitness together and smashing it.


But it’s so easy to take our health for granted and neglect our physical wellbeing. It’s time to give guilt the finger and make yourself a priority. Why do we feel like we can’t take up more space in the fitness world?


Every woman will have a different answer to this question, we all have our own responsibilities, inner battles, and doubts that get in the way, but we all have something in common too. We’re strong and powerful beings with unlimited potential and the right to enjoy exercise. After all, enjoying exercise is what makes it sustainable, an activity you can look forward to every week instead of task you can’t wait to tick off. We offer a sustainable route to exercise, we focus on building healthy habits with a community of cheerleaders that don’t just understand you, but celebrate you too.


We explored the women’s fitness gap with some Sport England stats in our last blog, if you haven’t read it yet you can find it here.


Feeling inspired? This Girl Can Classes are here for you all year, and women of the nation, we’ve got your back. Bite-sized and confidence building, our classes are an easy first step into the world of group exercise. Celebrate women everywhere and find a class near you today.


*https://www.nhs.uk/live-well/exercise/exercise-health-benefits/

This Girl Can Classes February Fact Check.

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At This Girl Can Classes, we’re all about women. We’re all about giving more women the opportunity to be active every week, helping them to build their confidence and feel happier and healthier. We encourage women to stop seeing boundaries and start seeing opportunities. We’re so proud of what we’ve achieved so far, but we know we’ve got a long way to go. So far, the This Girl Can campaign has inspired 2.9 million women to get active, but we’re not done yet – there are still barriers to break and many more fun times to be had. 13 million women say they would like to participate more in sport and physical activity*. That’s more than the entire population of Los Angeles – crazy right? But why do women feel like they can’t get more involved in sport and physical activity? And most importantly, what are we doing about it?

4 in 10 women are not active enough to ensure they get the full health benefits.

Although it’s true that the gender gap between numbers of men and women who are physically active is continuing to decrease, inequalities still exist.

According to Sport England research, there are various practical and personal barriers that women face when participating in physical exercise. Head here to learn more.

Here are a few practical and personal barriers to exercise that we know all too well…

Practical barriers

Time

Women may have less spare time than men to spend on their hobbies and interests. Traditionally women have more responsibility within the household and so tend to feel guilty when any spare time they have isn’t used looking after family. A survey by Sport England shows that 61% of mums would feel guilty about taking time to exercise**. So, even a quick in and out workout isn’t always realistic.

Money

Women *still* earn less than men. Low-income households also may not be able to afford gym memberships, sports clothing, or equipment.  

Safety

Women feeling unsafe in the streets is nothing new. Travelling to and from venues or even going for a walk in the dark can be quite intimidating, but now they have to consider harassment in indoor, public spaces. A big shout out to the brave women on TikTok calling out this behaviour. Click here to find out more.  

Personal barriers:

Body image

Research shows that women are more self-conscious than men when taking part in physical activity. This can stop women from getting active and in turn, cause them to lose even more motivation.

Self-confidence

This is linked to body image but can also affect how women judge their own physical abilities, causing them avoid activities such as team sports or group exercise.

The male-dominated culture of sport

Sports culture is traditionally male-focused, meaning women can be often left out of the conversation. This can push women away from the world of sport and physical activity.

Attitudes and prejudices

Competing in sports and taking part in typically male-dominated activities can be seen as unfeminine, which can become a barrier to women taking part.

Some sports and exercises can be inaccessible to those with disabilities. This can be experienced in various ways, including lack of representation and classes that are not adapted to a range of abilities.

Rates of participation across different ethnic groups can also vary. Stereotypes that certain ethnic groups face can add unnecessary pressure, or even be discouraging.

Break down barriers, smash stereotypes and tackle taboos.

These are just a few of the walls we’re here to smash through. Together, we’re bringing the This Girl Can Classes vision to glorious, sweaty, active life. A community of diverse women from all backgrounds getting active together in a safe space, giving judgement the finger and enjoying exercise. We’re committed to smashing obstacles that get in the way of women getting into group exercise. We offer them a very warm welcome to the world of workout programmes for women, with the aim of being pivotal in a long and happy life of moving however and whenever they like.

If you’re keen to get active, celebrate women and challenge backwards ideas of what women are capable of, you’re in the right place. Well, almost – click here to book a class near you and show up exactly as you are!

*https://www.sportengland.org/research-and-data/research/gender?section=research

**20190617-this-girl-can-survey-reveals-busy-mums-exercise-guilt.pdf (sportengland-production-files.s3.eu-west-2.amazonaws.com)

Hit gym anxiety where it hurts with This Girl Can Classes.

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This Girl Can Classes

The truth is, sometimes finding motivation is the hardest part of working out. There are so many barriers that we face when beginning our fitness journey, and even more when we’re trying to stick to it. Firstly, this is completely normal. Anyone who says that they’ve never faced some form of gym anxiety, is either lying or superhuman. The important thing to remember is that once you start showing up for yourself, the rest will follow. These things take time, so if you don’t get it right the first time, use what you’ve learned to try again and keep doing that until you’re where you want to be. Progress isn’t linear and neither is confidence, it’s about trial and error, starting and stopping and most importantly making yourself a priority. Let’s talk all things gym anxiety, and what might be stopping you from smashing your next workout.

Gymtimidation

What does it mean to feel anxious when working out? This feeling extends beyond the realms of the gym; it’s easy to feel intimidated even when playing sports or joining an exercise class.

What triggers gym anxiety?

  • Fear that others will judge or think negatively about you.
  • Concerns about your fitness level or ability.
  • Worries about your physical appearance.
  • Limited knowledge e.g., scary equipment.

If you can see yourself in this list, you’re definitely not alone. But what can you do about it?

Show up for yourself

Health and fitness look different to everyone. There’s no such thing as the ‘right’ way to exercise. The key is to find something you enjoy, and motivation will follow. The gym isn’t for everyone, so if it doesn’t appeal to you, there’s hundreds of types of workouts you can try to help you fall back in love with exercise.

This Girl Can Classes are a great way to try different exercise styles to ease your way in and try something new.

Be kind to yourself

Don’t put pressure on yourself or set too many expectations. Start by putting time aside and build up to a routine that works for you. This Girl Can Classes are perfect for creating a positive rhythm and our community of like-minded women are always there to cheer you on. Here’s a few things to bear in mind if you’re considering booking a class with us…

  • We’re a beginner’s class. Our classes are for those looking to get into exercise for the first time, or after a break. Whether you get the moves right or get them… less right… we just want to see you moving!
  • Rome wasn’t built in a day. This Girl Can Classes will support you to build confidence and fitness levels at your own pace. Take breaks whenever you need to!
  • We’re all in this together. Everyone will be a bit nervous, but we’re all in the same boat.
  • Who cares? Two left feet or zero rhythm? Getting it wrong is half the fun.

Are you ready to hit gym anxiety where it hurts? Join the movement and spread your wings, exercise is for everybody and we’re here to help you build a routine that you can enjoy. Head here to book a class near you today!

Meet our This Girl Can Classes instructor, Jasmine.

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Started your fitness journey in January and don’t know how to keep going? Or maybe you’re yet to kickstart your routine? The best way to ensure a consistent workout pattern is by choosing a form of exercise you enjoy and look forward to every week. If for you, ‘enjoy’ and ‘exercise’ don’t usually appear in the same sentence, it’s because you haven’t tried This Girl Can Classes yet. We offer a sustainable route to group exercise with classes that that are actually designed with beginners in mind. Classes where getting it wrong is totally alright. A collective of like-minded women, where everyone is welcome and where we help participants to relieve stress, build confidence and connect with others in an environment they feel comfortable in.

Need more info to take the plunge? We’ve got you. We sat down with one of our brilliant instructors, Jasmine, to talk about the success of her This Girl Can Classes. Read on to find out more about her story…

Why did you choose This Girl Can Classes?

I noticed that in the local area there was a lack of classes that were targeted at people who were new to exercise or who weren’t very confident in group exercise. I’ve also got a lot of family and friends who I know have just completely avoided exercise classes because of this. So, I saw the advertisement and I thought “this is something I’d really like to be part of”. I wanted to help the local community and give people a confidence boost and a way into group exercise classes.

What motivated you to be a part of the This Girl Can movement?

I think one part of it was just the huge variety of the class, the ways it targets beginners and those returning to exercise. There’s definitely no pressure within the class and I remember thinking that it was something I’d never seen before, something so specifically aimed at just giving it a go and having fun. Ultimately, it gives women confidence to the return week in and week out and it proves that the marketing behind the campaign and how the classes are designed really does work.

As an instructor, was there anything you were worried about when setting up your class?

I think an initial worry I had was being strong in all of the exercise styles. I was fine with the dance fitness because I’m a Zumba instructor, the box fitness I was also pretty confident with, but I struggled initially with the yoga-inspired stretch. I was afraid of not getting things exactly right. But it’s important to keep in mind that the class is designed for those returning to exercise and those returning after a break so it’s good for you to show the women in your class that you have doubts and weaknesses too, and that the aim is enjoyment, not perfection. It’s nothing too challenging anyway and after a couple of sessions I felt absolutely fine.

What kind of impact has the class had on your participants?

I’ve been really overwhelmed by the response from people, and it’s been brilliant to just get people having a go at exercise, I’ve had all kinds of people try it out, from different age groups, and walks of life. New mums who are easing their way back into exercise, elderly women and even people with disabilities and restrictions have continued to show up each week. It’s really opened doors for a lot of people.

We absolutely loved chatting with Jasmine and hearing all about the positive impact of the classes on her community. It’s fabulous instructors like Jasmine that make This Girl Can Classes what it is. Still not convinced? If you missed our first interview with Tara, you can find it here! If you’re ready to conquer the world of group exercise with us, like we know you can, find a class near you and join the movement.

If Jasmine’s story inspired you, why not become and instructor? Head here to find out how.

10 things you need to know about This Girl Can fitness classes.

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Let’s take it right back to the beginning. This Girl Can was launched back in 2015 in a bid to give women and girls the confidence to exercise in whatever way they damn well like no matter their age, shape, size or ability.  The campaign came about following insights that showed that 75% of women say they want to do more sport or exercise but are persistently held back by barriers such as fear of judgement, lack of confidence and guilt surrounding taking time for themselves. This Girl Can Classes are here to flip the script and get women moving in all their sweaty, jiggly glory, giving them the confidence to give guilt the finger and fall in love with fitness classes where getting it wrong is totally alright. Here are the top 10 things you need to know about our classes before you take the plunge and book onto a session.

1. Exercise newbies, we got you!

Our classes have been specifically designed with total beginners in mind. So, whether you’re completely clueless when it comes to exercise or you’re dusting off your trainers after an extended break, our sessions have actually been tailormade for you. Worried you won’t be able to keep up? At This Girl Can Classes we’re all in it together and everyone moves at their own pace.

2. Only girls allowed.

We want everyone to feel as comfortable as they can, creating a safe, welcoming space for women to feel confident and empowered. Sorry lads but these are women’s only fitness classes! Whether you’re a mum looking for a little you time, a grandma looking to get your groove back or just a gal who’s looking to get inspired to get active – you’re all welcome here.

3. Your power hour

All we ask in our sessions is that for the next 60 minutes you let loose, enjoy yourself and make the most of a little bit of you time.

4. Variety is the spice of life

These aerobic exercise classes are a mix of boxing fitness, dance fitness and yoga inspired stretch. You’ll also try some variable intensity exercises. We’ll teach you the basics of each so you can feel confident walking into any other exercise class armed with some knowledge and some moves.

5. What weights?

We don’t use any scary equipment in our classes so if you don’t know your barbell from your dumbbell then this is the place for you. All the moves are bodyweight exercises, no fancy footwork here just simple moves to help you feel the burn!

6. Come as you are

Leave the lycra at home, forget the fashionable matching sets – you can wear whatever you like at This Girl Can Classes. As long as you’re comfortable and you can move, that’s enough. Dig out that old t-shirt and dust off those tired trainers – we’ll see you there.

7. The power of the playlist

There’s nothing quite like a popping playlist to get you moving. You can expect feelgood tunes with a real party vibe.

8. Find a class near you

We run classes up and down the country, from north to south and east to west we’re starting a movement (literally) of women getting active and enjoying it! Find your nearest class now.

9. Become an instructor

We’re known for our squad of friendly instructors. If you’re ready to make a difference in your community and create a supportive environment for less active women to enjoy exercise, then we want you! Read more about becoming an instructor here.

10. It’s only a bit of fun

The focus of our classes is on fun. We want women to actually enjoy exercise – we know, groundbreaking stuff right? Give yourself 60 minutes to let loose, make friends, put yourself first and move however you damn well please – it’s really that simple.

Still got questions? Get in touch or read more about our This Girl Can Classes here. Ready to join the This Girl Can community? Find your nearest class now.

Jog on January blues: boost your mood with group exercise.

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Happy New Year – or maybe not? For many of us January is a tough month to get through – the festivities have fizzled out, the sun has basically given up and we’re seeing ‘new year, new you’ everywhere. Group exercise could be the perfect mood booster to put some pep back in your step this January and here’s why… 

Bye bye January blues 

Another Christmas has been and gone, you made yourself impossible resolutions to stick to and you’re just feeling a little blue – sounds like you’ve got a case of the January Blues. You’ll be pleased to know that these mythical blues are in fact totally real but actually known medically as seasonal affective disorder (SAD). The NHS describes SAD as: a type of depression that comes and goes in a seasonal pattern. The cause of it isn’t known but many believe that the lack of sunlight in winter affects our circadian rhythms and production of serotonin and melatonin which affects our overall mood. So, if you’re feeling a little blue this January just know that you are not alone and there are some things that you can do to boost that mood.  

  1. Get more sunlight – this can be tricky in the UK but just make sure that whenever the sun is shining you try and get out in it. Even 5 minutes can make a difference!  
  1. Manage your stress – in whatever way you do. Whether that’s 10 minutes of meditation in the morning, not checking your phone before sleep or simply seeing friends. Making time for you is vital.  
  1. Time to move – For most of us moving permanently to sunnier climes isn’t really possible. But one of the best ways to boost endorphins isn’t exactly a secret. Exercise = endorphins.  

This Girl Can Classes are the perfect mood booster 

If you’re totally new to the world of exercise or you’re dusting off your trainers after a little hiatus but you’re looking for that endorphin boost in a non-judgemental environment, then This Girl Can Classes are for you. Our ladies fitness sessions are for those of you who are serious about getting not serious. In other words, our classes focus on the fun and aim to put enjoyment back into exercising. It’s amazing what a playlist of feel-good tunes, an encouraging instructor and a group of fellow women jiggling in time (or out of it) to the beat can do to give those happy hormones a boost. Trust us – it’s worth a try.  

So, there you have it. If you want to give the January blues the finger, then come and join the This Girl Can Classes revolution. Kick 2023 off with a bang and find your nearest This Girl Can Class or if you want to find out a little more then read all about what to expect.  

Sources: 

https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/

January mood: exercise should be enjoyed not endured! A fun fitness class is the key. 

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Having a regular exercise routine has so many benefits, from boosting your social life to improving your mental wellbeing. Everyone, regardless of age or lifestyle, can benefit from a fitness routine. The benefits go far beyond your physical appearance; exercise should be about making yourself a priority and enjoying every second. The pressure to look a certain way or wear the latest gym attire only makes it harder to stay consistent and get stuck in. At This Girl Can Classes, we provide a safe space for women to (re)ignite their love for group exercise and leave fear of judgement at the door. We’re all about women coming together and being part of a movement designed to empower and inspire. But why do we tend to see exercise as a chore? We hope today’s blog helps you learn to love it!  

Don’t dread the dumbbells! 

For lots of people, exercise can feel like a chore, a pesky box we have to tick off every day. This way of thinking means we find it hard to stick to a routine, because we associate it with a monotonous, obligatory task that we can easily skip when we don’t feel motivated. 

Why do we think this way? Some people push themselves too hard and set unrealistic expectations which is stressful for the mind and body, making them hate exercise right from the beginning. Others feel too much pressure from themselves and external sources like social media, to see immediate results – this is disheartening and completely ignores the main reason we should exercise…to FEEL good! 

Switch up the narrative 

It’s all about perspective. When you silence the background noise, exercise just means moving your body and there’s no reason you can’t have a great time while doing it.  

If you’re fortunate enough to be able to exercise every day, that’s something to celebrate! You deserve to take care of yourself, and your health should be one of your biggest priorities. There are so many styles, classes, and sports to get involved in – you just need to find what works for you. 

Get into your groove 

With so many ways to get moving, it couldn’t be easier to find something you love to do. A This Girl Can Class is the perfect opportunity to ease yourself into group exercise and try out a variety of workout styles to mix things up and discover new moves. Expect a fun fitness class of just 45 minutes that starts with a gentle warm up before you dance your way through two short blocks of exercise, with a break in between. Each main block of activity is different each week, giving you a taster of different exercise class styles. To make sure you leave feeling your best, we’ll guide through a cool down, and enjoy a minute of mindfulness. We love this part, it gives you a chance to breathe, unwind and take five minutes just for you.  

If you’re ready to enjoy exercise and start the new year with a fresh perspective, find a class near you today and join the movement. If you need a bit more info to take the next step head here, to find out more about our beginner’s programme. Remember, this is your year! 

Meet our This Girl Can Classes instructor, Tara. 

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It’s that time of year again, post-Christmas blues, overwhelming New Year’s resolutions and lots of anticipation for what the new year has in store. If your resolutions include a fun fitness refresh, look no further. Ease yourself back into to a fitness routine with This Girl Can Classes – a judgement-free, fun-fuelled route to group exercise. The new year is the perfect opportunity to find your groove, so why not start with an exercise class you’ll actually look forward to?  

If you’re still not convinced, we sat down with one of our fantastic instructors, Tara, to chat all things This Girl Can Classes. Let’s see what she had to say… 

Why did you choose This Girl Can Classes? 

I thought it was a really good way of empowering women and getting people in the local community to bond, come together and do something which would feel normally quite scary. For me, it was about empowering women and getting them back into exercise. It was also about supporting the community, supporting women, and making people feel comfortable in the environment they’re in. 

What motivated you to be a part of the This Girl Can movement? 

I just loved the concept. It was about getting people through the door and engaging with them. I loved the way that you could take somebody who was nervous or shy, take them under your wing, bring them into an area that can be quite daunting and make them feel really comfortable. I love getting to know the participants to find out a little bit about their lifestyle and what has stopped them from coming before. It’s amazing to be a part of something that empowers women back into exercise and helps them build relationships. It’s all about making them feel comfortable in our classes and watching them flourish.  

As an instructor, was there anything you were worried about when setting up your class? 

My main worry was remembering the routines, but the whole ethos of This Girl Can Classes is ‘where getting it wrong is totally alright’ and that goes for us instructors too. Actually, by us going wrong, it makes it more fun and more realistic. I do prepare before the class, maybe give myself half an hour or 20 minutes to run through a routine before I deliver it, but do I forget things? Most definitely. If I forget things, we freestyle it until I can remember the moves! And I think at the very beginning, you feel that you’re not really doing what you’re meant to be doing, but you’ve just got be prepared to adjust and adapt. 

What kind of impact has the class had on your participants? 

It had a massive impact on my participants, the people that came through the door when they first walked in were nervous, shy and would hide in the corner and their fitness levels were quite low. Within 10 weeks it would take me sometimes 15 minutes to keep them quiet before we got started because everyone was giggling and having a chat. It’s also during that time they get the confidence to go on and try other sessions beyond This Girl Can Classes, and ultimately that’s our goal, to give them a pathway into group exercise. They build up friendships and relationships and now even if I don’t see them in a This Girl Can Class, I see them in my other classes or someone else’s. There’s a lot of fun and laughter in our classes, and we create an environment that isn’t all about lifting weights and sweating. We take things less seriously round here. Mentally as well as physically, which we find really improves everyone’s wellbeing. 

So, what are you waiting for? There’s no time like the present! Kickstart your fitness journey on your own terms, with zero pressure and a focus on fun. Meet real women, make friendships, and most importantly enjoy yourself! Find a class near you and join the movement.  

If Tara’s story inspired you, why not become and instructor? Head here to find out how.  

The Best Workout: are classes the key to enjoying exercise? 

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Exercise should be enjoyed, not endured. Groundbreaking right? It shouldn’t be but sadly for too long the narrative surrounding exercise has been that it is something to just get through, something that won’t be fun but needs to be done. At This Girl Can we’re sick of this narrative, so we created our This Girl Can Classes to flip the script. Imagine a fun fitness class where getting the moves wrong is totally alright. If you’re looking to discover the joys of group exercise this year, then look no further. We’ll explain the benefits of getting sweaty with a bunch of women over lonely lunges in the park, highlight why enjoying exercise could be the key to consistency and how This Girl Can Classes could be your best new year resolution yet. 

Exercise should be enjoyed, not endured… 

We have found that 75% of women want to be more active but are held back by a fear of judgement and total lack of confidence in their own ability. There is also such a negative, no-pain-no-gain narrative surrounding exercise which can mean that gym classes feel totally inaccessible for complete beginners. We’re here to flip that narrative on its head and create a safe space for women to come and give it their worst. We focus on the fun, in all its sweaty, jiggly glory.  

Ok, so what’s the big deal about classes? 

It’s January. Motivation is probably low, stress high and you’re looking to add a little spice into your workout routine. Sound like you? Well, classes could be the way to go. Forget lonely laps around the local park, joining a community like This Girl Can Classes has been seen to vastly improve motivation levels and commitment too. Research into the health benefits of group exercise has also shown a potential decrease in stress levels, as well as the likelihood of suffering from things such as depression. So, if you’re looking to capitalise on those endorphins, secure yourself a new support system of women just like you and actually enjoy exercise again then make sure you find your nearest class now.  

So, tell me about This Girl Can Classes then. 

Clearly, you’ve been living under a rock, but we’ll give you the This Girl Can Classes lowdown anyway. Our classes have been specifically designed with beginners in mind (no seriously they have) and aim to give women a safe space to come and do their worst. The classes are a mix of everything from boxing moves, dance fitness and with a little bit of yoga thrown in for good measure. We want to give women the confidence to go on and try more classes, give them the best workout that has been tailored to their needs and break down the barriers they face to getting into exercise.   

Forget resolutions. Join the revolution!  

We are committed to showing women that in just 45 minutes they can do something fun that gets them moving and actually enjoying exercise. If you’re curious to find out more about what actually goes down in a This Girl Can Class, then check out what to expect. 

Calling all newbies! What to expect at This Girl Can Classes

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Calling all newbies! What actually happens in a This Girl Can Class?

Exercise isn’t for people like me. I’m too unfit for group exercise classes. I’ve had too much time out of the gym to go back now. Nobody in exercise classes looks like me when I work out – I’ll embarrass myself. If any of these thoughts sound familiar, then we’re here to tell you that you are not alone! In fact, according to insights from This Girl Can, 75% of women want to be more active but their fear of judgement (amongst other things) is holding them back. So, if you’ve ever found yourself hanging around the doorway too scared to go in, hiding at the back hating every second or not finding exercise classes actually designed for beginners, then say hello to our ladies only This Girl Can Classes. In this blog post we’ll give you the lowdown on This Girl Can Classes. By now you’ll know why we started our classes, and what our ethos is – but what actually happens in a class and what are the benefits of joining our community of women who are looking to get active in all their sweaty, jiggly glory!

What goes down (and up) in a This Girl Can Class?

But what do This Girl Can Classes actually involve? The classes are 45 minutes in length and are designed to be a blend of different exercises and styles of activity each week. Even though the classes are made up of different types of exercise, we keep things gentle and at a low intensity so that women of all abilities feel able to take part. The aim is to build your confidence and introduce you to lots of different styles of movement so that you feel confident to add regular classes to your exercise routine. 

The sessions involve everything from dance fitness (think Zumba), aerobics, boxing and yoga. Don’t have the latest Lycra set? There is no dress code at This Girl Can Classes – so if all you’ve got is a baggy t-shirt and some old joggers then that’s ok. Don’t know a dumbbell from a kettlebell? We’re not about serious strength training. All our classes consist of bodyweight exercises, so no scary equipment needed! 

This Girl Can Classes yoga

Gimme the good stuff

You’ll be glad to hear that we’re not going to lecture you about the health benefits of exercise, but have you considered the psychological and social benefits of group exercise in particular? Our classes are a chance to socialise with likeminded women, create connections and long-lasting friendships. So, if you’re looking for a cha-cha-cha with a side of chat, or a gossip with a dose of dance, then our classes are the perfect excuse to catch up with friends old and new while getting in a well-earned workout. Research has shown that regular participation in group fitness classes can lead to a significant decrease in perceived stress and an increase in physical, mental and emotional quality of life when compared with exercising regularly alone1. There is also some research that suggests that a group exercise setting can2:

  • Increase commitment to your fitness routine
  • Lead to increased motivation to push harder
  • Boost those endorphins through social connection, smiles and laughter
  • Be a great source of support

Ready to move?

Whether you’re new to exercise, lacing up your trainers after a break, or you’re just looking to be part of a sociable community where fun is the focus, then what are you waiting for? This Girl Can Classes are all about turning up as you are; getting it wrong is totally alright. So, if you’re ready to come and do your worst find your nearest class now! Still feeling kinda clueless? Head over to our what to expect page for more information.  

Sources:

1. Effects of group fitness classes on stress and quality of life of medical students

2. Why you should work out with others

 

 

Our This Girl Can Classes story so far

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Our This Girl Can Classes story so far

If you’ve been living under a rock and haven’t come across the latest in ladies’ fitness, This Girl Can Classes, then let us introduce ourselves. Launched off the back of the award-winning This Girl Can campaign, Sport England and the National Governing Body for Group Exercise decided to come together to create group exercise classes specifically designed for women who are just getting into or have taken a break from exercise. Ours is a community of women getting active together in a safe space, giving judgement the finger and enjoying exercise in all its sweaty, jiggly glory. The dream? Kickass classes in every community, that give women the confidence they need to attend regular classes. But where did it all start? We’ll cover the story so far, hit you with the cold hard facts and share our This Girl Can Classes ethos with you, so read on and we’ll catch you at class!

Let’s take it back to where it all started...

It all started with a dream. To simply get more women active. To help them live a happier and healthier life without fear of judgement. To give them the freedom to try out different exercises in a safe space where fun is the focus.

Following some frankly quite scary stats, Sport England launched their This Girl Can campaign back in 2015 in a bid to rip up rulebook of getting ripped, show #fitspo the finger and get more women active. The result? Around 2.9 million women more active, a campaign that showed the sweaty reality of what women look like when they exercise and the creation of the This Girl Can Classes in 2021.

But why did we need this groundbreaking, relatable-AF campaign in the first place? Research showed that the gender gap in exercise was persistently big. In fact, around 75% of women want to be more active but are held back by various barriers including:

  • Appearance: our old friend ‘the fear of judgement’ here. We found that women were too worried about sweaty pits, unfashionable ‘fits and the jiggle when they wiggle to pursue regular activity.
  • Ability: I’m not fit enough, I have zero clue what I’m doing and I’m going to get everything wrong and embarrass myself. We observed that women’s worry of ‘getting it wrong’ outweighed their want to get moving.
  • Priorities: we found that women weren’t comfortable with putting themselves first - not even for a 30-minute run or 45-minute class. And here’s where the guilt comes in! Women tend to feel guilty about putting their own health above family, work and friends.

The story in stats

The This Girl Can campaign has  already shifted the narrative and made huge strides in addressing the gender imbalance when it comes to physical activity, but we’re not done yet. So far, we have 283 trained instructors, 26 leisure operators have joined the movement and we’ve got 59 classes running up and down the country. If you want to be a part of the story then read more about instructor training or find a class in your local area.

This Girl Can Classes

Judgement-free, fun and full of laughter

In case we haven’t made it clear, here is what you should and shouldn’t expect from our classes…

Don’t expect..

  • Intimidating instructors
  • Complicated moves with lots of equipment
  • Scary routines that are not made for beginners
  • Only serious, seasoned gym-goers
  • If you’re laughing and smiling, you’re not working hard enough

 

Do expect..

  • Friendly, approachable instructors who are there to boost your confidence and be your biggest cheerleader
  • Straightforward moves made for total newbies, no equipment necessary and a chance to try five styles of exercise!
  • o We keep things simple here – wave bye to burpees and see ya to squats!
  • Classes that are specifically designed with absolute beginners in mind
  • Lots of laughter and fun where sweat, cellulite and slip-ups are celebrated not judged

Join the club

So, there you have it – that’s what This Girl Can Classes are all about in a nutshell. We’ve covered our journey so far (we’re not even nearly done yet), our ethos and what you should and shouldn’t expect. If you’re ready to dive in, then find your closest class on our Find a Class page. Still not sold? Find out more on our What to Expect section.

Mind, body and soul. How This Girl Can classes tackle all three!

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This Girl Can Classes

Another new year, another slurry of short-lived resolutions, ‘inspirational’ fitness social posts and unrealistic body images. This Girl Can Classes are here to say you deserve more. Forget #fitspo and say hello to exercise that focuses on the fun – we know, ground-breaking! Looking for something that will nourish your mind, body and soul? Then we might have just the thing. This Girl Can Classes are the perfect way for exercise beginners (and yes, we mean absolute beginners) or those getting back into exercise after a long break to get that confidence back and get active. We’ll talk you through what goes down in our classes, the benefits of joining our This Girl Can community and why you deserve to be investing in yourself.

What are This Girl Can Classes?

Ok, let’s take it back to basics. We were so over the narrative surrounding women’s exercise that it had to be serious, gruelling and something to be endured rather than enjoyed. So, we set out to specifically create fun classes designed to be a steppingstone and confidence booster for women who are either totally new to the world of exercise, or, who are dipping their toe back into it after a break, to attend regular group exercise sessions. Our classes are 45 minutes and are a blend of a dance fitness class with some boxing exercises and yoga stretching thrown in for good measure. The idea is to give our gals the opportunity to build their confidence across a wide range of different exercises, so they feel ready to go to more group exercise sessions. 

Group exercise is the answer and here’s why...

We’re not going to sit here and tell you that exercise is good for you, because we know you know. What we will say is that research has shown that participation in regular group fitness classes leads to a statistically significant decrease in perceived stress and an increase in physical, mental and emotional quality of life when compared to exercising alone1. So, ditch the miserable runs in the rain and reignite your love for fitness in a This Girl Can Class!

If motivation is what you’re looking for then a This Girl Can Class could be exactly what you need. Research showed that those who exercised as a part of a group spent an hour or longer participating in leisure time physical activities than those who exercised alone2. Our philosophy is that exercise should be enjoyed, not endured, and should be a space for women to socialise as well as sweat!

Finally, let’s talk mental health. Research has shown that ‘social participation’ has been known to have a significant effect on depression3. And it’s no secret that endorphins are good for the soul. Our classes have been specifically designed to add the fun back into fitness and are spaces where we welcome anyone just looking for the joy of the jiggle! 

Invest in yourself, it’s worth it...

Back at the beginning of our This Girl Can revolution we carried out some research to discover why the number of women getting active was persistently lower than the number of men. From that we learnt that women face various barriers that are holding them back from participating in exercise. One of these was priorities – many women don’t feel that they are allowed to prioritise exercise and see things such as work, family and friends as more important. When you come to one of our classes, we ask that for those 45 minutes it’s all about you – and there’s absolutely nothing wrong with that. 

Forget resolutions. Join the revolution!

We are committed to showing women that in just 45 minutes they can do something good for their minds, bodies and souls at our classes. If you’re curious to find out more about what actually goes down in a This Girl Can Class, then check out what to expect.

Sources:

1. Effects of group fitness classes on stress and quality of life of medical students

2/3. Group exercise for adults and elderly determinants of participants in group exercise and its associations with health outcome

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