And just like that…

We passed the nation’s three year anniversary of the first Covid-19 Lockdown and my Facebook timeline is full of posts prompting me to revisit how our online classes and one to one offerings evolved over the past three years. I thought you might like to see some of the pictures.

Our Tuesday Night class members christened the Zoom offering on 17th March 2020 and, just like everyone at home, I broadcast from my sitting room!

By the following day we had worked out that we needed to mute attendees, an external mic was essential plus some proper lighting so after a quick trip to Curry’s and rummaging in the garage for photographic lights, we were upgraded and up to speed!

Daisy Joined me for the last time for Barre fFt before full Lockdown

Luckily the new Studio was buit but was nowhere near finished so Declan quickly boarded it out and I was able to Zoom from there by the Friday…

I was teaching in a building site and the dust caused me some breathing problems so we painted the temporary flooring and walls, I stole the TV from the sitting room and rested it on a dining chair so I could see you all really well and maintain maximum ‘nagging’ , no way was I gonna let Covid interfere with your safe and effective technique!, I ‘borrowed’  one of Steve’s music boxes (actually I’m still using that when teaching in the DYBO studio, do you think he has noticed?) and hung up a sheet behind the camera to try and reduce the echo.

Declan was continuing to build the Studio around me every day over the coming months, trying to keep the noise down behind the scenes and more than once he was caught ‘dancing’ to the music when he though no one was watching.

Dec Boogie!

When permitted I grabbed the opportunity to train clients outside and would base myself at my local Community Centre, setting up steps and weights and tying bands to the lamp post. We warmed up on Play equipment, ran up hills, tricep dipped on logs and pull ups on bike racks, it’s fantastic how resourceful we can be, how effective the workouts were and the amount of fun and laughter we had. We trained in sun, snow and rain and loved every minute!

Angie on the Swing!

As soon as permitted I started a class with us all face to face in the local park, loading the car with kit and Zooming from the boot!

Then I was able to invite clients in to the garden…

…and then in to my beautiful new Studio.

I was also able to do some extra education as world wide courses were now online so I completed a Gut Health qualification, a few Covid related certificates, lots of Physiology trainings, and a qualification in Menopause Health, Fitness and Wellbeing and another in Mental Health First Aid!

I was also able to present at events around the world, Zooming from my own Studio and my class recordings meant that I had some videos of me dancing to send to TV producers and a choreographer which led to my return to showbiz last year!

It was a tough time for many of us, yet I still have some fond and precious memories that I cherish and I am reminded of the love and loyalty that our DYBO family shares, it is truly unique and special.

Since our return to face to face we have welcomed new DYBO family members and this also thrills me, knowing that our wonderful family continues to be the wind beneath the DYBO wings and our best advocates of bespoke and independent health, fitness and wellbeing

Class News!

Please note that there is no Live class on Friday 31^st March.

If you would like to take the Freestyle Fitness Yoga class this week, send me a message and I will give you access to a pre-recorded class.

I have been busy creating a wonderful new Boogie Fit routine for you; I know you will love it. It’s got an Old Skool Disco theme, so get your Disco finger ready to point to the sky!

As this Thursday is the last Thursday of the month, remember it’s Trigger Point, Myofascial Release and Self-Massage week! You will need 2 tennis balls, a sock, band and chi ball. If you have massage balls and/or a foam roller, I can show you how to use them too,

As always all classes have fresh content for the rest of the week!

We are especially happy to announce that Nikkie was given the Presenter of the Year award at this weekend’s IFS conference – well deserved and we are super proud!!!

Nominations are closing!

If you would like to see Helen go through to voting for the National Fit Pro awards, please do add your nomination, doors close very soon…info here!

Coconut Bites (found on Gut Health Doctor)

I love a Bounty, do you?

This option has less sugar and lots of good fat and fibre, but does have quite a few calories.

Base

• 60g no-added sugar granola (I love the Paleo granola)
• 6 pitted medjool dates
• 1 heaped tbsp cacao powder
• A pinch of salt

Coconut layer

• 140g desiccated coconut
• 30g melted coconut oil
• 125ml full fat coconut milk
• 1 tsp vanilla extract

Chocolate layer

• 120g dark chocolate
• 1 tsp coconut oil
• 60g toasted coconut chips

• Line 2, 6 hole muffin tins with cupcake papers.
• In a food processor add the ingredients for the base layer, blitz to combine until the mixture easily clumps together.
• Divide between the cupcake papers and push down to form a solid base layer. Place in the freezer whilst you make the next layer.
• Combine the ingredients for the coconut layer and divide between the cupcake papers. Push down firmly and place into the freezer whilst you melt the chocolate layer.
• Fill a small pan with an inch or two of water and bring to a gentle simmer. Sit a metal bowl on top being sure it does not touch the water below. Melt the chocolate and coconut oil together.
• Remove the muffin trays and top each cupcake with 1-2 tbsp chocolate. Sprinkle on the coconut chips whilst the chocolate is still soft and place in the freezer until set.
• They can be stored in an airtight container in the fridge once set.

Enjoy !

Wishing you a fabulous week and now the clocks have gone to British Summer Time, I’m sure everyone’s mood and motivation to exercise will get a big boost!

Love ya,

Helen x

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DYBO Live & Online – This week’s Classes are as follows:.

At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.

Monday (AH)

6.30-7.15pm: Boogie Fit

7.30-8.15pm: Total Tone – with bands, handweights and mat.

Tuesday (AH)

6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.

7.30-8.15pm: Dance Fit

Wednesday (DYBO Studio)

6.30pm Old Skool, Step & Strength – Step, hand weights and band.

7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.

Thursday (AH)

6.15-7.20pm: Contemporary Stretch, Trigger Point Therapy week – various equipment used at each class, contact me for info.

7.30-8.30pm: Dancespiration

Friday (DYBO Studio) – No live class this week.

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Joining us at All Hallows? – Protocols and information

I’m so happy to be able to run Face to Face classes at All Hallows and at the DYBO Studio in Church Crookham. 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 over the past, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been 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.

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, sweat towel, and drink.

Total Tone and 5 in 1 crew – currently I am not sharing 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, sweat towel and drink.

Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!

3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment

On the night

*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.

*Participants are required to arrive, enter and be in their personal exercise space between 5 and 10 mins before the class,

*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, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.

*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding cues.

I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than 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 as some of our clients are more vulnerable to infection and wary .

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 you 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, change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.

*Please tell friends and family about our wonderful classes, I now have to rebuild my group exercise business after months away from face to face teaching due to the pandemic and more recently these flu and cold bugs.

When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly including entrance code for the Studio and please note, advanced booking is required.

Fees, you have THREE options!

Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.

Online payments only.

£7.50 per class.

10 Class Voucher: £65 (to be used within 12 weeks of purchase).

Membership: £50, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.

To be paid by the 1^st day of the month and is valid from the first to last day of calendar month,

One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.

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

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Joining us on Zoom? – Links and Information

Monday

https://zoom.us/j/93817898799

6.30pm Boogie Fit
7.30pm Total Tone

Tuesday

https://zoom.us/j/94370544053

6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit

Wednesday

https://zoom.us/j/95899675041

6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.

Thursday 

https://zoom.us/j/95416823519

6.15pm Contemporary Stretch 

7.30pm Dancespiration

Friday

NO LIVE CLASS THIS WEEK

****** All the above classes change and vary weekly! *****

How to prepare your Zoom environment

1. 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.
2. 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.
3. 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.
4. 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!
5. Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
6. 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.
7. 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.

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. I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/training. 

Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.

Attending any DYBO class will assume agreement with above terms and disclaimer.