“My cup runneth’ over!”
You guys have made my Lockdown Birthday absolutely wonderful – the upside to having ‘another’ Birthday is receiving such wonderful kindness.
I’ve been blessed with cards, flowers, champagne, cake, choccies, (vibrating slippers, thanks Sally!) and more.
My day began with a doorstep party of tea and cake, with Angie and Jo and then another with Abbi and Bradley, plus a visit from Jane. Then a lovely catch up with Daisy after her class and an evening call with Julie in the U.S. Thanks everyone who dropped off and posted cards and pressies
On Saturday I presented a couple of sessions at the FitCamps World event, ‘Slayin’ It in Lockdown’ and ‘Dancer’s Stretch’ and my goodness, the feedback has been wonderful and overwhelming. Big thanks to the DYBO family who supported my sessions – I love seeing your friendly smiles it makes my day. Delegates from acroos the UK, Europe, Hong Kong, Singapore, Kuala Lumpur also joined us!
After my second presentation I switched from Presenter to Delegate and attended an online education event entitled ‘Fascia and the Pelvis’, It was incredibly informative and inspiring to listen to leading experts in the field. After a day with PT clients, two Masterclasses and a 7 hour education event, you can imagine I slept well!
Lifting Lockdown
As of Wednesday 2nd December we can go back to Pre-Lockdown 2 activities (yayy) meaning that I can see my clients face to face and get back to giving massages. If you want to book in, send me a message and we will get you in the diary.
The classes are still on Zoom for the foreseeable future and are working fantastically. I’m so grateful for the technology that allows us to continue to workout and dance together, supporting each other with our physical and mental health (and our friendships) whilst staying safe at home. I know that the Winter months and dark nights can create a barrier to attending classes at All Hallows but that is a problem solved by Zoom!
Total Tone
Last weeks premier of ‘Total Tone’ was a great success. Thanks for your feedback and requests, keep them coming – Daisy is listening!
DYBO Family Services!
Equipment Do you need any Fitness or Dance equipment for yourself or as Gifts , let me know and I can either source for you or pint you in the right direction . I need to place an order for stability balls so feel free to ask ,
Vouchers, you can purchase, for a loved one, a voucher for classes, membership, one to one or massage session. Or you can ask for a voucher as a gift for you?
New Timetable!
Please keep and share…
DYBO Live & Online – This week’s Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.30pm Total Tone (All)
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, you have THREE options!
£6.50 per class. Paid in advance please.
10 Class Voucher £55
Membership, unlimited classes, £50 plus a lockdown bonus of free access to all videos of the classes!
(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.
Low Carb Vanilla Cake
(adapted from ‘Sweet as Honey’ )
It’s a great time to try out some recipes that are better for our gut than our waistline!
Ingredients
Sponge
4 organic eggs
½ cup Monk fruit sugar
1tsp vanilla extract
2tblsp melted coconut oil
2 cups almond flour
1tsp baking powder
Butter Cream
1 cup unsalted softened butter
3 cups monk fruit sugar
1tsp vanilla essence
2-3tblsp coconut cream, or whipping cream
Method
- Preheat oven to 160°C (325°F). Grease a 9-inch round cake tin with coconut oil or butter. Cut out a piece of greaseproof paper into a 9-inch circle and stick it to the bottom of the pan. Grease the paper and pan sides again. These steps prevent the cake from stick to the tin. Set aside.
- In a large mixing bowl, whisk eggs with Monk fruit sugar, oil, and vanilla. Process as if you whisked a breakfast omelette. It should not take more than 30 seconds-1 minute, to combine the ingredients together.
- Whisk in almond flour and baking powder and whisk until evenly combined.
- Pour the vanilla cake batter into the cake tin.
- Bake for 25 minutes, in the center of your oven, Check cake is cooked with a skewer pushed in the middle of the cake
- Cool 5 minutes in the tin then turn out on to a cooling rack. Cool for 1 or 2 hours before adding the frosting.
- Note that this as a gluten-free cake it doesn’t rise very much, you should expect a small bump raise in the middle. The recipe is made to create flat cake layers to make a layered birthday cake.
Layer Vanilla Cake
- Repeat the vanilla cake recipe one more time to create a second vanilla cake. Obviously double the ingredients and prepare two at the same time if you have two baking tins.
- Ensure that you clean, dry and grease the tin before baking the second cake.
Light and Fluffy Buttercream Frosting
- Add the soft butter and vanilla in a stand mixer. Use the paddle attachment and mix on high speed until it forms a pale, smooth, and fluffy butter.
- Reduce to low speed and gradually add the sugar, half a cup at a time. When all the sugar has been added, mix on medium speed for 2 minutes until it forms a fluffy cream.
- Add cream and keep whisking for 1 minute to mix.
- Spread the frosting between the 2 cake layers and on sides using an icing spatula.
- Place the cake in the fridge for 2 hours to set up the frosting if desired.
Storage
- You can make this cake 24 hours before, store in an airtight cake box in the fridge to allow the frosting to dry.
- Store left overs up to 4 days in the fridge or freeze in zip lock bags. Defrost the day before at room temperature.
Why not serve with fresh berries, yum!
Have a fab week.
See you at Class on Zoom or face to face for one to one and massage.
Love ya,
Helen x
