Happy New Year…and oh my goodness, don’t we all deserve a good one.
I hope your festive season was fabulous and you are ready and refreshed to create a wonderful 2022.
I am really looking forward to getting back to my normal routine of classes and gut healthy living – It’s great to indulge but there comes a point where enough is enough, do you feel the same?
Obviously January is a time when many folks make decisions about how they are going to make this year better than previous ones, I’m all for goal setting but believe that we don’t have to limit ourselves to only setting them in January, although it is as good a time as any!
I have written many articles about how to achieve your goals (from an NLP, Life Coaching perspective) and I’m more than happy to assist you set compelling goals and put in place the strategies to achieve them. If you want that help, then reach out to me (helen@dybo.co.uk).
I’m also aware that in these times of uncertainty, the impression that we must follow the crowd and set a regime to create a ‘better you’ is overwhelming and can drive people in the opposite direction of not taking wanted or needed action, particularly with all the marketing forced down our throats via media (social or conventional).
So I’m sharing with you something that resonated with me after attending a colleague’s online Yoga class on New Year’s Day.
She asked us to consider a word that represents what we want for this year.
I sat quietly for a while and contemplated upon my initial word, which was ‘self-care’, thinking initially of my own fitness, weight management and gut health, aesthetic treatments (face, feet etc.), meditation and so on but something wasn’t gelling and I know that if every part of our being isn’t in agreement then achieving goals is like pushing water up hill, it can be done but takes a huge amount of effort and perseverance and possibly failure which isn’t good for mental health or indeed achieving those things that benefit us. I then came to to the word ‘balance’… yes that’s it!
So balance is what I am aiming to achieve this year – it’s compelling but not overwhelming and I have created my flexible strategy to achieve it.
Part one of my strategy is daily journaling. Even one line about what I plan to do and how the day has gone will be enough.
At the start of this pandemic and for the first lockdown I wrote a ‘thought for the day’, where I chose something I was thankful for and which I shared with you al in our Zoom classes I then put it in a memory jar. I stopped doing it when I thought you guys were tiring of it, but I missed the positive feel it gave me. Interestingly I felt less positive for not sharing the positives! – ‘chicken and egg’ probably.
So I’m asking you (if you want or feel the need to, of course) to contemplate the word that represents what you want to have this year!
Write it down or draw an image, maybe choose a song or picture that represents it, and then think about how you will achieve it and what having it will give you! I’m here if you want help and of course you can tell me if you want to be held accountable.
We are Back!
I’m so excited about returning to teaching our DYBO classes and one to one work, and after my Holiday and Festive break, I’m refreshed, recharged and raring to go!
Classes and one to one appointments resume on Tuesday 4th January – please note the class fee changes and associated T&Cs (below).
Book as far ahead as you can to ensure you get the class and times you want.
We are currently maintaining the Covid safety measures, which includes reduced class numbers to accommodate social distancing so this means reduced income – each space needs to be taken and I want you to have it!
I also wish to remind you that when you arrive at class/training you are required to remove outdoor shoes, sanitise your hands and take your belongings with you to your personal activity space and change to activity-specific indoor footwear when you get there. Please bring your own hand weights, bands and mat to Total Tone, 5 in 1 and Step & Strength, with a mat, chi ball, tennis balls & old sock plus band being required for Contemporary Stretch. (I place all my class bits in a plastic box but a kit bag works just as well).
To prevent cross-contamination I am not loaning equipment at present, please be respectful of this. Remember that I can help you source everything you need.
Well done all, and thank you!
So far our Covid safety diligence has kept each other safe and our classes going ahead! I pray this continues, so let’s keep up the fab work – your safety and that of your class mates is of paramount importance!
I am also taking a lateral flow every morning and whilst it’s not mandatory I would appreciate it if you can do the same on days when you attend training and classes.
Share The DYBO Love
I would most appreciate it if you can share information about our classes to help spread the word. You can do this by word of mouth, commenting on posts on our social media public pages (DYBO Health and Fitness and my personal page) and by sharing class information such as the images below! In these turbulent times I really do need your help to keep our classes and offerings going. Many thanks.
Gut Purify Group
I have one space left for our Gut Cleanse Group
We start on Wednesday the 5th – email me, helen@dybo.co.uk for information and to join.
Class Fee increase 2022 ( from 1/1/22)
The last class increase was 50p back in 2013, so it’s well overdue.
Over many years of teaching, I have invested greatly in venues, trainings, qualifications, equipment and so on. The pandemic has resulted in even greater investment, leaving me out of pocket. I truly hope you regard our classes as excellent quality and know that it’s my passion to support you with your health fitness and wellness. It is also my profession and source of income, so the time has come to increase classes fees by just £1 per class (let me know if this causes you genuine financial hardship, we will see what we can do).
Pricing as follows including T&C’s
£7.50 per class (book in advance)
£65 for 10 class voucher -to be redeemed within 12 weeks of purchase (book in advance)
The Monthly Class membership will remain at just £50 and includes access to all classes for the month, £5 discount for all one to one services and complimentary access to DYBO TV and ‘on demand’ class recordings.
Membership runs from the first to the last day of the calendar month and payment must be received on the first day of the month in order to be valid. All classes must be booked in advance.
The only changes to the membership terms are that one full month’s notice must be given if intending to cancel membership. One membership restart will be accepted per year.
As we begin a new year, traditionally a time of more people returning to classes plus we are continue to live in the shadow of a pandemic and so social distancing requires me to limit class numbers, plus sufficient time to sanitise between classes, it is necessary to ensure that you book and pay ahead for your classes. Please do so as far in advance as you can to ensure your space. Last minute ‘no-shows’ must be paid for to be fair to all. Members please also book in advance.
No cash/cheques will be taken at this time – only online payment.
Please pay via BACS, notifying us of the class you wish to attend before payment and then when confirmed, make your payment.
Email info@dybo.co.uk
Bank details are UK Fitness Academy Ltd.
Sort Code 09-01-28, Acc No. 04284324
I firmly believe that we offer wonderful, effective, friendly and fun classes that provide something for everyone. We aim to keep you safe, cared for and relaxed in the knowledge that we are highly trained, qualified, fully prepared, professional and diligent when creating and delivering your classes and the environment in which we teach them. Our classes and one to one services represent fantastic value.
Cauliflower Soup!
(found on BBC Good Food site)
Inexpensive and fantastic for Gut Health
- 1 large cauliflower (1.5kg), cut into florets
- ½ tbsp ground cumin
- 2 tbspolive oil, plus extra for drizzling
- 4 thyme sprigs
- 1onion, finely chopped
- 1 celery stick, finely chopped
- 1garlic clove, crushed
- 750-850ml veg or chicken stock
- 100ml single cream (I use coconut cream)
- ½ small bunch of parsley, finely chopped
- STEP 1
Heat the oven to 220C/200C fan/gas mark 7. Toss the cauliflower florets in a roasting tray with 1 tbsp olive oil, the cumin and the thyme. Roast for 15 mins or until golden and tender. Discard the thyme.
- STEP 2
Heat the remaining oil in a large pan with the onion and celery and fry over a medium heat for 10 mins or until softened. Add the garlic and cook for 1 min. Stir through most of the cauliflower, reserving some to top the soup with later. Add 750ml of the stock to the pan and bring to a simmer. Cook for 10 mins.
- STEP 3
Blitz the soup until smooth using a hand blender or food processor. Stir through the cream and season to taste. Add extra stock if you like your soup a little thinner. Ladle into bowls and top with the parsley, reserved cauliflower and an extra drizzle of olive oil.
I would love to hear from you with you suggestions questions and your word representing what you want for the year ahead,
Have a great week, cant wait to see you
and remember I luv ya!
Helen x
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DYBO Live & Online – This week’s Classes are as follows:
At All Hallows (Book in Advance only): Zoom class details further down
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ’80’s v Now
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration ‘ Fab G it’s not all about Cinderella this year’ Christmas Routine
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Joining us at All Hallows? – Protocols and information
I’m so happy to be able to run classes again at All Hallows. My primary objective is to ensure that we all have a wonderful time with effective and fun classes that are engaging, relaxed and of course safe.
To ensure that is the case I just want to share with you our class protocols to inform and reassure everyone. Not everyone has been out and about much since last year and some of us are more anxious than others about getting back to ‘normal’ life and activities as restrictions are lifted. Please be patient with each other and me – I have the responsibility of keeping you all happy and safe whilst complying with governing body guidelines and providing the best experience possible.
*Denotes for you to do, the rest is just info
Preparation
1) *Firstly ensure that you have booked by sending us an email info@dybo.co.uk confirming all the classes you wish to attend plus your payment method, be it as a member, using your voucher, or pay as you go.
No on the door bookings or payments can be taken. Bookings are not refundable or transferable. I will keep records of all attending for track and trace.
2) *Preparing your kit bag/box. This depends upon the class you are attending.
Boogie Fit, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, your hand sanitiser, sweat towel, and drink.
Total Tone and 5 in 1 crew – currently I am not permitted to share equipment in a group exercise setting so you will need your mat, a resistance band and light hand weights/equivalent in addition to your trainers, hand sanitiser, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!
On the night
*Please park in the playing courts and maintain social distancing as you walk to the studio.
*Participants are required to arrive, enter and be in their personal exercise space between 5 and 10 mins before the class, please wait outside to be called in so that we are certain the space is ready for you.
*Please change into your clean trainers for indoor activity as you enter, e.g. slip off your outdoor shoes, place in your bag, walk to activity area then put indoor shoes on, the same in reverse to leave. This is to maintain the hygiene and cleanliness of the space and protect the lovely new wood floor.
You will be directed to your exercise space filling the studio from the farthest side first, the class will be cleared in reverse i.e. those nearest the door first.
*The toilets will be open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding cues outside. 2 people max allowed in at a time.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, irrespective of the weather, and if it’s warm fans will be used to blow air forwards out of the windows and open door (as per guidelines).
Our exercise space is much larger than the governing body requirements (double in fact) indeed the government have lifted all guidelines, so it will be easy to maintain 2m social distance but please do keep your distance.
I will maintain social distance, however I will have a visor/mask if I have to come close to provide first aid etc.
After an entire teaching career facing my class participants with my back to the mirrors I have made the change (for now) to face the mirrors, this is for my safety in this strange Covid world, but I assure that I will still be able to see everything you get up to and will coach, encourage and nag as effectively as usual!!!
*After a wonderful class and virtual hugs, slip off your indoor trainers and you will leave in order of those nearest the door first then slip in to your outdoor shoes at the threshold.
*Please clear the site a.s.a.p. after class, I know you will want to chat but this directive is part of my compliance and I am responsible for you until you are off site!
*Please tell friends and family about our wonderful classes, I now have to rebuild my group exercise business after 18 months away from face to face teaching.
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Joining us on Zoom? – Links and Information
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit
Wednesday
6.30pm Old Skool Step & Strength
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Freestyle Fitness Yoga
****** All the above classes change and vary weekly! *****
How to prepare your Zoom environment
- You need space to move 2 side steps, 4 walks forward, 4 backward. Move trip hazards and furniture as much as you can (get help, be careful!) to give you maximum space for upper and lower body movement. Roll up rugs or secure them so they don’t slip or cause you to trip.
- Plugging your device in to your TV with an HDMI cable is brilliant as it gives you a good picture of you (like a mirror) and me – as well as boosting the sound if you go through the TV/Hi-Fi sound system. If you can place your device under the TV, then even better.
- I know some of you are using your phones – try to plug in to a speaker system (even those little speakers we have when we go on holiday would help) so that you can hear better as you move back from the phone. Angie has tried Bluetooth earphones and it worked well.
- Ensure you have maximum access to your Wi-Fi in the house and as close to the router as is feasible. Take phones off the Wi-Fi system and pop them on to your 4/5G network or place on airplane mode, unless that’s what you are using to join us, obviously. Ask family to do the same for the duration of your class – keep them off the internet whilst you need the bandwidth. The more bandwidth you have, the better the picture and sound and the less likely you are to lose the feed. Your health is a priority at this time and I’m sure they can do something else for that short time!
- Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
- Wear correct footwear for your activity – putting an old pair of socks over the toes and ball of your trainers will help reduce friction when exercising on carpet (if they are a really old pair, cutting the toes open and then just having them over the ball of the foot is even better). It’s up to you if you want to dance or train in bare feet but be careful if you don’t usually do this as it takes time for the muscles and connective tissue of the feet and rest of the body to adapt to barefoot training.
- Make your own gym equipment. Save laundry liquid or milk bottles – you can fill them with water or wet sand/rice etc. to add weight and make a dumbell/kettlebell. I recommend you make a few in differing weights and you have written on them so you know what they weigh and seal the caps with tape to prevent leakage. Get a heavy duty shopping bag and put weighty items in it, check they can’t fall out and you have a kettlebell alternative. Make your own hurdles, put cushions, pillows, boxes, books on the floor to jump over. Use household items as floor markers for circuit activities. The stairs and outdoor steps are great temporary steps/benches for cardio and upper body work. The garden is a great open space to make an assault course or if you can get a signal, take your class or PT session outside, but do make it safe.
Fees, you have THREE options!
£6.50 per class. Paid in advance please.
10 Class Voucher £55 (to be used within 12 weeks of purchase)
Membership, unlimited classes, £50, plus a lockdown bonus of free access to all videos of the classes on our DYBO TV channel ! (Valid first to last day of calendar month, paid on the first day of the month)
If things get so tight that you can’t afford it then please reach out to me, I want to keep you healthy and happy and help you through this tough time and trust that no-one will take advantage of me.
Bank details are UK Fitness Academy Ltd.
Sort Code 09-01-28, Acc No. 04284324
Please email me when you have made a payment and use your name and what it’s for as a reference.
eg. Jane Smith Class Voucher. As reference, I do have a Paypal account but it costs money to receive and move money.
Disclaimer
I declare that all of the information I have given (both written and verbal) is accurate and truthful. I know of no reason why I cannot participate fully in any exercise programme and I do not deem it necessary to consult my medical practitioner/GP/specialist. I undertake to inform my instructor should any information change.
I understand that I participate at my own risk and that any information given is not intended to replace or represent medical advice.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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