https://www.danceflo.me/blog daily 0.75 2024-08-24 https://www.danceflo.me/blog/new-strength-class monthly 0.5 2024-08-20 https://www.danceflo.me/blog/workshops-for-autumn monthly 0.5 2024-08-20 https://www.danceflo.me/blog/work-that-booty monthly 0.5 2021-12-04 https://www.danceflo.me/blog/working-out-beyond-40 monthly 0.5 2021-05-20 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1621506966141-15X8SXDDH6HL9MN3RNME/davina+menopause.jpeg What's On! - Working out beyond 40? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.danceflo.me/blog/ditching-the-booze monthly 0.5 2021-04-19 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1618839682461-E265417HLPF5CG70NLSH/Sqaure+Root.jpeg What's On! - Ditching the booze… https://www.danceflo.me/blog/to-juice-or-not-to-juice monthly 0.5 2021-04-12 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1618249331397-3HQ24CX49CHL59MSWOR7/is-juice-cleansing-safe-1576758942.jpg What's On! - To juice or not to juice? To juice or not to juice??? https://www.danceflo.me/blog/living-in-leggings monthly 0.5 2021-02-24 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1614197785752-EJOEZW11UFORAG6HMAJZ/20210118+Portrayed+Photography++IMGE0654.jpg What's On! - Living in leggings? https://www.danceflo.me/blog/love-yourself monthly 0.5 2021-02-06 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1612645490914-WC2YMTOV1M7RZTN7TI4X/self-love-heart.jpg What's On! - Love yourself… https://www.danceflo.me/blog/fab-over-40 monthly 0.5 2021-02-01 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1612198855231-CB8PMBFCB92H8G4BZSS2/20210118%2BPortrayed%2BPhotography%2B%2BIMGE0703.jpg What's On! - Fab over 40+! https://www.danceflo.me/blog/free-disco-hiit monthly 0.5 2021-01-25 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1611612038816-NNO0X2461WYTA73WYIF0/Disco.jpg What's On! - FREE Disco HIIT! https://www.danceflo.me/blog/the-truth-aboutworking-out-at-home monthly 0.5 2021-05-02 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1610889462166-B0TMEXJJJF2J4GW9MA64/Getting%2Bfit%2Bat%2Bhome.jpg What's On! - The Truth About….working out at home https://www.danceflo.me/blog/dance-is-the-best-therapy-1 monthly 0.5 2021-01-09 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1610202967209-IWS5JILN8HHVDWZAF6A6/Profile%252B%2525231.jpg What's On! - Dance IS the best therapy.. https://www.danceflo.me/blog/january-fitness-challenge-is-live monthly 0.5 2021-05-02 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1609842413137-IRIVRN6ASKURNGS2RI3X/20201212%2BPortrayed%2BPhotography%2B%2BIMGE7835.jpg What's On! - January Fitness Challenge is LIVE! https://www.danceflo.me/blog/january-fitness-challenge monthly 0.5 2020-12-31 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1609418176115-5IEL88L7YVGY14XDV0L8/JOIN%2BMY%2BJANUARY%2B5%2BDAY%2BCHALLENGE%2521.jpg What's On! - January Fitness Challenge! https://www.danceflo.me/blog/flashdance monthly 0.5 2020-12-18 https://www.danceflo.me/blog/january-challenge monthly 0.5 2020-12-15 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1608046913783-ER77BQMOU33NTAR6LVXL/%23danceisthebesttherapy.jpg What's On! - January challenge…! https://www.danceflo.me/blog/danceflo-02-on-vod monthly 0.5 2020-11-14 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1605384333326-1ACLH56P5W6X1V5CRDDP/DanceFlo%2Bor%2BBallet%2BFit.jpg What's On! - danceflo #02 on VOD! https://www.danceflo.me/blog/love-the-lockdown monthly 0.5 2021-05-02 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1604335883297-3MGO8EME2CARJIMF3G42/Jane+Fonda+Gif.gif What's On! - Love the lockdown? https://www.danceflo.me/blog/jive-tutorial monthly 0.5 2020-10-13 https://www.danceflo.me/blog/danceflo-on-demand monthly 0.5 2020-10-09 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1602187547105-1PE2JH649OVGVWOKEWLF/Dance%2BFlo%2B%25233.jpg What's On! - DanceFlo on demand! https://www.danceflo.me/blog/flashdance-workshop monthly 0.5 2020-10-02 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600609164428-0HT4KQCTP061MM9OAM38/Flashdance.jpg What's On! - Flashdance Workshop! https://www.danceflo.me/blog/new-studio monthly 0.5 2020-10-02 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600609754010-LHBB98UGSZZUR2JKQ1I0/Garden+Studio+.png What's On! - New Studio! https://www.danceflo.me/blog/dance-is-the-best-therapy monthly 0.5 2020-10-02 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600776134014-0HNZMWIDGTGOM25IKHSL/therapy.jpg What's On! - Dance IS the best therapy! https://www.danceflo.me/about daily 0.75 2025-12-10 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600872137562-4V779VKP07JDBL1SJ5KN/profile_amanda.jpg About Me - Amanda Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://www.danceflo.me/classes-list daily 0.75 2026-02-22 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1598442704222-TL1CB8WX4YOIG8HTRFWX/Dance+Flo_3.jpg Classes List - DanceFlo DanceFlo is my own concept and is a blend of contemporary dance, ballet, jazz dance and yoga. It works all the muscles of the entire body, lengthening, stretching and toning. A low-impact but high-intensity programme choreographed to music. Improving co-ordination, flexibility, balance and core strength with the emphasis on dance. It is an eight-week programme, after which the music and choreography changes and covers 14 tracks within its 60 minutes. Please contact me for more info ←Back https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1598442390962-QQ14Y5K82ZXJTW0P9VAI/BodyBeat+Group_1.jpg Classes List - BodyBeat Dance your heart out to old and new tracks. Choreographed on a verse/chorus repeat pattern, the steps are easy to follow. Exercise in disguise! Covering styles including samba, waltz, hip-hop, cha-cha, jive, street and salsa, there really is something for everyone! Classes are Fridays 9.30-10.30am @ Brockwell Lido and Sundays 9.15-10.15am @ Harris Girls Academy, Homestall Road, East Dulwich ←Back https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/b4fa9380-bec8-4788-970d-8a88b7d540c2/Wedding+dance.jpeg Classes List - Wedding Dances Wow your guests with your first dance! Whether its a romantic ballad or an upbeat funky number you’re after I will coach you to ensure that you are comfortable with the steps and that you enjoy the experience! ←Back https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600276571846-OAAAWR9JIKVGNKFT1FIK/Ballet_3.jpg Classes List - BarreFlo A ballet-based workout designed for every "body"! Combining strength and cardio exercises based around classic ballet moves and working the lower and upper body culminating in a short sequence to make you feel like a dancer! (classes currently only on video on demand) ←Back https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/144c81ad-be9f-41f8-b989-429ed3c6cb55/Piloxing+%233.jpg Classes List - Piloxing A fast, fun and physical workout incorporating non-contact boxing moves and standing pilates. Participants can wear weighted gloves of 250g each to add resistance. Set to pumping tracks to inspire and motivate this is really a true all-over body workout that burns calories and tones muscles. Classes currently only available On Video On Demand ←Back https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600276852604-S34EKSV5PFM4KASUVOPM/Press%2Bup_1.jpg Classes List - Strength SOS A 45-minute online only live workout, 45 seconds exercise, 15 seconds rest. Strength and resistance training to support the joints and tone the muscles. A mat, resistance band and/or 2-6kg weights are recommended but body weight can also be used. ←Back https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600277045460-NXEITH29EGJ8M2GL9DOK/Prayer+Front_1.jpg Classes List - Yogalates A blend of pilates and yoga set to music. A 45-minute class that works through classic yoga poses into pilates core and back strengthening, culminating in a deep stretch. Class only available on Video on Demand ←Back https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1599216042379-105HAAZ5AEIQJJ58M9C4/Butt_1.jpeg Classes List - Abs & Butt Blast/Lower Body Blitz/HIIT Abs Tough but effective 30-45 minute workouts to sculpt and tone the glutes, abs and thighs! It’s a tough workout with exercises targeting the deep gluteal, core and leg muscles. Lower Body Blitz - A 10/10/10 workout targeting the glutes, legs and abs - not for the faint hearted! Class only available on Video on Demand ←Back https://www.danceflo.me/video-free-gallery daily 0.75 2024-08-24 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1598439909185-AUQ3Q2LQ4Y1BTZDXBNGZ/Prayer+Front_1.jpg Free Videos Test Video 1 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847323266-72NWHRF1QFUTULW9BR18/20140301_Trade-151_0124-copy.jpg Free Videos Scenic landscape with mountains, lake, and grassy hills https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847322171-2YHNWSTDQVJZWG6BB8MJ/Large+JPG-Aro+Ha_0428.jpg Free Videos Modern cabin with wooden exterior in mountain landscape https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847322796-4GQWUIJZ69E1XBVGEYUY/Large+JPG-20140228_Trade+151_0046.jpg Free Videos Mountain landscape with snow-capped peaks, grassy hills, and a small building in the foreground. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847321447-1IJTU4ZDFUYJYXJTERFM/Large+JPG-Aro+Ha_0010.jpg Free Videos Modern house with wooden exterior and stone steps against mountain landscape at sunset. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847320238-2VZQPV9ELGH1BFG69Q8J/Large+JPG-Aro+Ha_0393.jpg Free Videos Scenic landscape with wooden cabin, grassy hills, and snow-capped mountains. https://www.danceflo.me/classes-gallery daily 0.75 2024-08-24 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600274381002-GKTGM2PTWZZNBMURCJI3/DanceFlo%2Bor%2BBallet%2BFit.jpg My Classes DanceFlo https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600274551577-UTU1LGKN7J0SA5CCH9CK/IMG_0624.jpg My Classes Body Beat https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/5b998e3d-19e4-475f-8792-b4e31bf2c1ec/Wedding+dance.jpeg My Classes Wedding Dances https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600275874303-RCSQHN300GI5RLZUHN38/Ballet_3.jpg My Classes BarreFlo https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600274867206-N5D5L2MB056QM94676EA/Piloxing_3.jpg My Classes Piloxing https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600276092183-1XPH9ZOK7VS0R2UO51MB/Press+up_1.jpeg My Classes HIIT https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1600275159252-31ZMGAL7U5KHJD8VSSQF/Prayer+Front_1.jpg My Classes Yogalates https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1599217730488-LGCMZJPYXYYSQU1AS6M6/Butt_1.jpeg My Classes Butt/Abs Blast/Lower Body https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/346de9ea-656e-4a1f-b154-c89842576cbf/Piloxing+%234.jpeg My Classes Fighting Fit https://www.danceflo.me/home daily 1.0 2026-03-27 https://www.danceflo.me/video-classes-categories daily 0.75 2021-04-14 https://www.danceflo.me/book-a-class daily 0.75 2025-12-10 https://www.danceflo.me/class-calendar daily 0.75 2024-08-24 https://www.danceflo.me/class-cards daily 0.75 2025-10-20 https://www.danceflo.me/ribbon-video daily 0.75 2024-08-24 https://www.danceflo.me/weddingfirst-dances daily 0.75 2024-08-24 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/5b998e3d-19e4-475f-8792-b4e31bf2c1ec/Wedding%2FFirst+Dance.jpeg https://www.danceflo.me/video-on-demand daily 0.75 2025-12-10 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1ab6472e-3479-479e-bda4-82ebce75dbad/20210118+Portrayed+Photography++IMGE0823.jpg https://www.danceflo.me/hen-parties daily 0.75 2024-08-24 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/1c5dfe3d-56f9-4ac5-a414-343e7d38e39c/Flapper+Girls.jpg https://www.danceflo.me/team-building daily 0.75 2024-08-24 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/5857847b-7748-44b3-8b6f-b7d7d4eec9d5/Corporate+Team+Building+Dance+Event https://www.danceflo.me/workshops daily 0.75 2026-02-27 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/b54f645a-3676-41a3-afc4-c678f99ff5d9/Workshop.jpg https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/ef2e11b2-b381-422c-ae9b-2aa4adbe2b7a/Paula+Abdul.gif https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/12902b89-7ae3-49b5-86c9-55bd59bfbcf0/wss.jpg https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/4ae69dae-4a08-4161-950b-00c8163d1064/ALL+THAT+JAZZ.jpeg https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/d6228d77-b658-4312-8c59-ac5ba5e19a2f/tango+2.jpg https://www.danceflo.me/contact daily 0.75 2024-08-24 https://images.squarespace-cdn.com/content/v1/5f45259a75eaea21214429a8/4208bdfe-5508-4fc1-8e58-90bf84ab0a52/Contact.jpg 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