Whilst I’m missing you all, I’m focusing on the good that is hidden behind the bad and in particular the healing power of nature – that is nature is healing itself (clearer air, less noise, reduction of road kill) and I find it healing of me too, it calms me and gives me time away from the worries of the virus etc..
Here is Miki enjoying his Sunday evening walk yesterday…
I know that lots of folks are getting bored of all this Lockdown stuff and I see people taking risks that they wouldn’t have taken a few weeks ago. The truth is the virus is still out there, silent and unseen -it is as out there as it was before Lockdown.
If your house was on fire and the fire man said “we’ve got most of it under control, bits are still on fire but we have enough fire extinguishers to stop it getting too out of control”, would you go back in?
I feel that due to others behaviour this is a more dangerous time than during Lockdown, so I’m working on building my immune system, staying home, and sanitizing everything that comes to the house, including me if I go out!
My PPE has arrived for when I can return to face to face (social distanced) Personal Training and my new gym is almost ready so that is very exciting and something to look forward to.
I want to say a big ‘thank you’ for standing by me and continuing with your classes and one to one sessions online and thank you for your kind messages of thanks and positive feedback. My DYBO family are the best and I love that some of our clients who have moved out of the area have re-joined the classes. We have participants from America, France, London, Swindon, Reading, Leicestershire and Leeds joining us.
We are continually working to optimize our upoad quality and speed from this end and our tech expert says we have the best set up available. I have more cables, leads, computers, microphones, lights, speakers than ever before. I’m using words new words to my vocabulary like ethernet, upload speed, bandwidth and so on and I’m spending lots and lots of time and effort on sitting room, kitchen and garden friendly class routines and content!
I’m thrilled to still be offering a complete range of classes that meet all your fitness needs and loves. Those participants that have prepared their environment by clearing space, rolling up rugs, linking their laptop/tablet or phone to the TV and or speakers are enjoying the best experience possible. I love seeing those mini home studios, meeting family members, kids and pets.
Preparation is key so check out the tips below to help you have the best time with us online, and remember to reach out if you want some tips and advice.
For the week ahead I have choreographed and prepared new music and routines for Boogie Fit, Cardio Dance, Dance Fit, Step, Barre, Contemporary Stretch, Dance & Perspiration and Freestyle Fitness Yoga, the 30min Middle Bit and Core Power are always different every week as is our HIIT class. As always I’m open to your suggestions and requests!
Here is out pretty new Timetable – please do share it…
Gut Health Webinar
I was honoured to be invited to speak on a Michael King Q&A Webinar last Saturday talking about Gut Health; I’ve received wonderful feedback and a big thank you to those of you who joined me. The free webinar will be made public this week so if you want a copy send me a message and I will give you the link.
I listened to a very information mini 40 minute presentation by Dr Patrick McKeown, a respiratory specialist, regarding optimal lung performance and some breathing exercises that are very beneficial at this time. He also discusses the importance of nasal breathing and talks about the Nitric Oxide concentration in the nose. Nitric Oxide is anti-viral, remember I recommend and personally use a supplement called Pro-Argi 9, which stimulates and optimizes the production and utilization of Nitric Oxide. There have been several research studies on the effects of Nitric Oxide and previous Covid viruses, the studies show that NO reduces the replication rate of the virus by destroying it’s outer layer, exposing the DNA of the Virus enabling the immune system to attack and destroy it before the immune system can become overwhelmed. I’m wondering if they are currently researching Nitric Oxide in relation to Covid-19. No reports yet though, fingers crossed.
Here is the link – I strongly recommend you take the time to watch.
DYBO Live & Online – Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.15pm The Middle Bit – Complimentary when attending BF or CD or £3.50
7.45pm Cardio Dance (Intermediate)
Tuesday
6.30pm HIIT (Simple & effective fitness training)
7.15pm Core Power – Complimentary when attending HIIT or DF or £3.50
7.45pm Dance Fit (Intermediate)
Wednesday
6.30pm Old Skool Step (All levels)
7.15pm Barre Fit (All levels)
Thursday
6.15pm Contemporary Stretch (All levels)
7.30pm Dance & Perspiration (Fitness with a Dance focus, more experienced)
Friday
6.30pm Freestyle Fitness Yoga (Relax, Restore and Reboot)
****** All the above classes change and vary weekly! *****
How to prepare your 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
£6.50 per class. Paid in advance please.
10 Class Voucher £55
Membership, unlimited classes, £50
(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.
Banana Bread Microwave Cupcake (found on Roasted Root)
Seriously good, quick and gut healthy yayyy!
Ingredients
- 1 large ripe banana mashed
- 1 large egg lightly beaten
- 2 tablespoons coconut milk or almond milk
- 1 teaspoons maple syrup or honey
- 2 tablespoons coconut flour 4 tablespoons almond flour
- 1 tablespoon raw walnuts chopped
- 1/4t easpoon ground cinnamon
- 1/4 teaspoon baking powder
- Pinch Sea Salt
Method
- Add all ingredients to a microwave-safe mug and mash/stir together until combined.
- Microwave on high for 3 to 3-1/2 minutes, or until cake has set up and tests clean. Note: If using coconut flour, I microwave for 3 minutes, and if using almond flour, I microwave for 3.5 minutes.
- Allow cake to cool slightly before diving in!
Have a fab week, see you online, and stay safe.
Luv ya,
Helen xxx
