Declan, Steve and I have been super busy this weekend.
Steve is supervising his training team whilst preparing his Pro cyclists for the Tour de France, Declan has been putting the finishing touches to our PT gym and studio and I have been training clients, writing an instructor article and supportive videos (entitled ‘Teaching in a box, a social distance box’) plus completing my Covid-19 ‘Return to Work’ training (sadly my certificate is spelt incorrectly).
Here are the measures being taken to ensure your safety when attending Training and Sports Therapy here at DYBO HQ.
As you know my PT gym is completely self-contained with just my client and me in the gym. The gym and studio is fully sanitised between each client (via anti-virus wipes, steam, anti-virus spray and UV).
Upon arrival clients must wait in the car to be called in for their session, at the studio threshold outdoor shoes must be removed, then I will the take clients temperature (non-contact thermometer) and the client will use the hand sanitiser on the wall by the entrance, then they pop on their indoor trainers, and have a fab safe session.
Social distance will be maintained throughout and no hands on correction or spotting will take place (unless in the case of emergency).
Face masks are not recommended to exercise in by the WHO, but I can wear a mask if requested to do so .
I have also updated my First Aid training to include Covid safe resuscitation.
Due to the extensive sanitising protocols and to avoid clients paths crossing I will be strictly adhering to appointment times.
The Gym is well ventilated with one side completely opening with bi-fold doors, multiple opening roof lights and a new fresh air con installation.
I will continue to use our outdoor gym whilst the weather is nice as it’s such a lovely private environment.
The Studio
Our screens have arrived so that I can divide the studio for 1-4 participants (depending upon activity) to join me live as I deliver my evening Group exercise classes via Zoom. The screens will provide increased protection. If you wish to attend face to face classes in my studio note that there must be time for sanitising before anyone else attends eg if you wish to do the 6.30pm classes and others are wishing to join the later classes (7.30/7.45pm) then you are not able to do the Core Conditioning classes and are responsible for sanitising your space for the next person whilst I continue with the Zoom classes. Unless from the same household you must arrive and leave separately following a one way system. Please do not hang around for a chat, go straight home to shower.
Sports Massage
Clients must shower, including washing hair, before their appointment and wear a mask during the treatment. You are welcome to bring own towels for massage. All surfaces will be sanitised; all paper towels and PPE will be stored/disposed as per Covid safety guidelines.
Any DYBO towels/couch covers etc. used will be bagged and laundered as per Covid Guidelines. I will wear PPE and change all clothing, which will be bagged and laundered, after session and before next client.
Note all face to face clients
Please do not attend if you feel unwell (persistent and unusual cough, for an hour or more, or three times in 24 hours, an elevated temperature, loss of taste or smell or generally unwell.)
Do not attend if you have been in contact with confirmed cases of Covid-19 within 14 days of contact.
Do not attend if in quarantine following visits to countries/regions that fall under the travel/quarantine restrictions stated by the government.
These restrictions don’t apply to online classes or training.
Feel free to ask questions
I hope that you are still enjoying the Zoom sessions – I’m working hard to keep them effective, fun and fabulous. Remember to spread the word via recommendation and social media, and please remember it does matter that you show up, you are missed when you don’t!
The government is waging war on obesity, well talk about shutting the barn door!
The combination of movement, optimal exercise, nutritious non-processed foods and quality supplementation plus good sleep habits and stress management are all key to maintaining great health and immune system. Excessive fat is usually a symptom of imbalance somewhere in our lifestyle, fix the cause/s and the symptom goes!
I think it’s rather simplistic and possibly inaccurate to say that obesity reduces survival rates in Covid-19 patients. It’s a correlation but obesity goes hand in hand with other issues. its not always clear as to what causes what, but action must be taken!
I’m here if you want help creating optimal health and immunity.
Videos online, in your time
This week we will be putting some class videos together and placing them on our Vimeo platform. Monthly members will have access to the platform and should non members want to do any of the videos then let me know and we can send you the link for the usual class fee. Let me know by Friday if you would like to do this please.
This week’s Classes…
Here are the links for this week’s classes and payment details and support as to how you can have the best online experience with us, if you are having trouble connecting then contact Steve on his mobile (Call, SMS or WhatsApp on 07968 759826) and he will help.
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.
Coconut Chickpea Curry with Broccoli Rice
This hearty low-calorie coconut chickpea curry is packed with flavour
Ingredients
- 210g cooked chickpeas , Or dried see below
- 3 garlic cloves, chopped
- 3cm-piece ginger, peeled, chopped
- 2 long fresh green chillies, chopped, plus sliced chilli, extra, to serve
- 1 teaspoon garam masala
- 2 teaspoons ground cumin
- 2 teaspoons macadamia oil
- 2 vine-ripened tomatoes, chopped
- 250ml (1 cup) salt-reduced vegetable stock
- 125ml (1/2 cup) light coconut milk
- 200g green beans, cut into 4cm lengths
- 1 1/2 limes, cut into wedges
- 600g broccoli, coarsely chopped
- Fresh coriander sprigs, to serve
Method
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Step 1 – Soak the chickpeas in a large bowl of water overnight. Drain.
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Step 2 – Place the chickpeas in a large saucepan and cover with cold water. Bring to the boil, then reduce the heat to low and simmer for 30-40 minutes or until tender. Drain. Set aside.
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Step 3 – Process onion, garlic, ginger, chilli, garam masala and cumin in a small food processor until a thick paste forms. Heat oil in a large saucepan or wok over medium heat. Add the paste and stir for 1-2 minutes or until aromatic. Add tomato and stir for 1 minute.
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Step 4 – Add the stock, coconut milk, cooked chickpeas and pumpkin to the pan and bring to the boil. Reduce heat to low, cover and simmer for 20 minutes. Add the beans, cover and simmer for 5 minutes or until the vegies are tender. Squeeze in a little lime juice.
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Step 5 – Meanwhile, process the broccoli, in batches, in a food processor until coarse crumbs form. Steam or microwave the broccoli until just tender. Drain.
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Step 6 – Serve the curry on the broccoli rice. Top with coriander and extra chilli. Serve with the remaining lime wedges.
Notes
- To save time, you can use 2 x 400g cans chickpeas instead of the dried chickpeas. Add the rinsed and drained chickpeas with the pumpkin in step 4.
- Once cooked, this curry can be frozen for up to 2 months. Make the broccoli rice just before serving.
Yum!
Have a fab week!
Love ya,
Helen x
