Its always lovely watching pupils learn from the teachers in the class, but its even more specially when they create their own work.


The NKB advanced class recently created some fantastic slow work which they demonstrated in class after only having 30 minutes to create, perform and perfect the routines


Well done girls. Great work.

Nicola and Karen

zumba picture

How has it been 8 years since I started instructing the exhilarating Zumba?

The feelgood factor after each Thursday Zumba classes has not diminished after all of these years, and with new people still joining week after week, it shows this was a genius creation by Beto.

To keep people coming back week after week I try and keep the routines fresh, without adding too many in so no-one knows what they are doing!   It can be hard to find the time to choreograph new routines whilst juggling a young family, a full time job and running a dance and fitness school, however I wouldn’t do it if I didnt love it.

If you want to feel the thrill of Zumba for the first time or want to return and feel happy and refreshed again, come and join us.  We meet every Thursday at Ferrars Junior School, Lewsey Road, Luton 7.30pm.

Lots of Zumba love





What a brilliant time we had for Kim’s birthday.

Kim and her friends came along for a 2 hour private dance session and put their hearts and souls into it.  As you can see from the photo they certainly dressed for the ’80′s occasion.

Happy birthday Kim x


We are so proud of our pupils for auditioning and getting through to the live show for GD1 2018 taking place in June.

GD1 is a yearly event that showcases the superb talent of local performing dancers. From street to ballet, contemporary to ballroom, GD1 will entertain with a fantastic range of dance styles all performed by local artistes.

Support your local dance school and join us for what always promises to be an evening of pure dance magnificence.

Get your tickets now at the Grove Theatre on

Well done NKB School of Dance :)

Well done to the teams at Disco Duck who won the Dance Brand of the Year 2016 Award at the Dance Teacher Hub Awards 2016.

NKB School of Dance offer Disco Duck classes every week in Luton and Dunstable, and love bringing some fun to the week for children and adults with their termly themes.

All classes are designed for pre-school children and start from the age of 18months upwards.

For more information check out our classes page or have a little look at a class in action.


To launch the newest class to the NKB timetable we are offering a free PiYO t-shirt for all 4 week courses booked.   Get your t-shirt fast as they are subject to availability and the offer is only open until the 20th July.

If your not sure what PiYO is well here’s a little taster.

PiYO will make you sweat, stretch, and strengthen—all in one workout! This unique total-body conditioning workout inspired by the muscle-sculpting, core-firming benefits of Pilates and the strength and flexibility training of flowing yoga movements.  We hold classes every Monday at Ferrars Junior School, Luton 8.00-8.45pm.


piyo tshirts

Disco Duck the pre-school dance class has set of with a flying start at NKB School of Dance.

Thank you to all the lovely mums, dads, grandparents that have joined in with the seaside activities and danced with your little ones in our first term, and the new additions that have joined our summer school special class.


Every week is so very special watching the children’s confidence develop, them understanding timings, movement and dance – its truly magical to watch.


With magic in mind, the new September term starts on 12th and we are currently taking bookings for term of magic.


So with a sprinkle of fairy dust, we will leave you and hope to see you all soon.


Nicola, Karen, Charlotte x



Here at NKB are proud to announce that from 6th June 2015 we will be hosting the award winning programme Disco Duck Classes on Saturday Mornings at Heathfield lower school in Caddington!

Disco duck is the ultimate pre-school dance experience for ages 18months – 4years. Unlike other programmes for Pre-Schoolers Disco Duck has been created and lovingly put together from many years of dance teaching experience, something we find extremely important here at NKB.
The programme has been designed to develop real learning outcomes such as rhythm and timing, balance, co-ordination, fine and gross motor skills; to build the foundations of dance with a sound structure, catchy tunes and supporting the early years foundation stages, but most importantly the benefits for young children are immense. It creates increased self esteem, co-ordination, concentration and the most important a real sense of fun! Disco Duck has been created for these very reasons, watching young children come alive as music plays and the natural rhythm they seem to possess has to be developed.

We can’t wait for classes to begin and if this is something you’d like your child to be a part of too or if you would like anymore info please do not hesitate to get in touch.


As we all know dancing is fantastic for our health, physically it burns calories, builds stamina, tunes our balance and also releases a huge amount of endorphins which makes us very happy people! But many of us don’t know how much stronger it can make us, take a look below at some examples of how dance can improve your bodies strength.

Bone strength is a significant health concern. Weakness in bones and the insufficient bone mass associated with osteoporosis can lead to fractures. Dance is a form of weight-bearing activity because your legs must support the entire weight of your body. The National Osteoporosis Foundation reports that high-impact exercises, such as dance, not only keep bones strong but help build bone mass.

Although your daily life may not require you to lift your leg toward the sky or bend over backwards, dance stretches to increase flexibility can help you avoid injury in your regular activities. Why not give some of these stretches a try:

- Butterfly Stretch -
The butterfly stretch exercise stretches your inner thighs, groin, hips, and lower back.
1. Sit up tall with the soles of your feet pressed together and your knees dropped to the sides as far as they will comfortably go.

2. Pull your abdominals gently inward and lean forward from your hips.

3. Grasp your feet with your hands and carefully pull yourself a small way farther forward.

You should feel the stretch spread throughout your inner thighs, the outermost part of your hips, and lower back.

-Toe Touch-
The combination of movements used in this common dance stretch provides an effective stretch for the back, sides, arms and legs.
1. Sit on the floor with your legs extended with your toes pointing to the ceiling. Engage your core to stabilize you spine and rest your hands on your thighs.

2. Flex forward at your hips as you slide your hands down your legs toward your feet. Try to keep your back flat and avoid bending your knees. Pause when you feel tension in your calves and hamstrings. Hold for 20 seconds.

3. Slowly release the stretch and return to the starting position. Repeat two to three times.

- Shoulder and Arms -
When thinking of a dancer’s flexibility, most people only consider flexibility in the legs, waist and back, but dancers must also have tremendous flexibility in the shoulders and arms.
1. Begin the shoulder stretch by interlocking your fingers and rotating your wrists so that your palms face away from your body.

2. Gently lift your arms above your head and hold the stretch for about 10 seconds. Return to the starting position and place your left hand behind your head.

3.Grasp your left elbow with your right hand and gently press it down your back as far as comfortably possible. Hold for eight to 10 seconds before repeating on the other side.

As the name suggests, the ‘core’ refers to the central part of the body’s structure. It includes the muscles of the abdomen, the back and the pelvic region.
Whether you are involved in ballroom, ballet, folk or another type of dancing, a strong core will help protect your back and other parts of the body from injury.

Enjoy – Love Karen, Nicola and Sally xx

Nothing says that January has arrived than everyone moaning about their new diets and how hard they are hitting the gym. With over indulging over Christmas and most of us eating and drinking three times our body weight in goodies the pounds really pile on! But why do we seem to make New Year’s resolutions that we can’t keep instead of making changes to our lifestyle that will see that we stick with our determination for that summer bikini body!? As simple as it sounds exercising regularly and eating in moderation is really the simplest methods but let’s take a look at a few of 2015 fitness and dieting trends that you may want to try.

THE 3-1-2-1 DIET:
A new twist on intermittent dieting comes from this book by Dolvett Quince, a trainer on NBC’s The Biggest Loser. The plan says you should eat “clean” for three days, have a cheat day, eat “clean” for another two, have a cheat day, and so on, with the prospect of dropping 10 pounds if you follow its well-balanced, calorie-controlled diet for 21 days. Out of all the diet trends out there this one seems very sustainable but make sure you get clued up on what “clean eating” really is first! Lots of veg, high protein meats, no carbs and certainly no processed sugars! Although it doesn’t mean it has to be boring, why not try Hemsley and Hemsley’s recipe book? These amazing sisters have come up with some great healthy grub ideas!

Although these trends were in 2014 they are here to stay and they seem more popular than ever with nearly every household owning or buying a juicer. It’s pretty simple, you grab a load of veg some berries to add natural sweetness and whizz it up! A juice can be a substitute for breakfast or an energy boost throughout the day.


You take tea and add detoxing properties and tadah, you’ve got yourself into teatoxing! The market is currently saturated by companies offering belly flattening magic by drinking their teas but there is a lot of speculation as to if they really work. We gave Bootea (Holland & Barratt) a try for 2 weeks to see what all the fuss was about. Bootea can promise that you can lose multiple pounds from drinking their tea once in the morning and one every other night and following their diet plan. Now we’ll be honest the effects of the tea are fairly powerful and there are laxative effects so be prepared! It has quite a required taste but if you are used to herbal teas then it’s not so bad. After the 2 weeks a total of 2lbs was lost which isn’t as exciting as prospects of losing up to half a stone, however my stomach did seem far less bloated. All in all it’s quite an expensive tea to purchase which drinking lots of water and eating cleaner foods could do for you!


Insanity is a total body workout that requires no gym or equipment and where you work flat out in 3 to 5-minute blocks, and take breaks only long enough to gulp some air and get right back to work. The program is based on a fitness method called “max interval training.” In traditional interval training, you exercise at a very intense pace for a short period of time, and then rest for longer periods in between. The idea is to increase your aerobic fitness level while burning fat and has been known that exercising at this extreme intensity level will help you burn up to 1,000 calories an hour. Now I’m sure you are thinking “Insanity isn’t a new trend it’s been around for ages!” But it can be strongly linked to Body Weight Training and HITT because like Insanity they are workouts that are easily accessible, you don’t need any equipment to do it, and you can literally try this exercise method anywhere, any time. All simply involve using your own body weight, or minimal equipment, rather than free weights or machines, to perform strength-building exercises that push you to your fitness limits!