Class Announcements – Please Read

Life seems so much easier when the sun shines, I hope you have stocked up on fresh air and Vitamin D over the long weekend.

I know that for those of you with kids the sun shining in half-term makes life so much easier and this time there are fewer restrictions than Summer half-term last year.

Although it’s half-term our classes will continue as normal but with a special theme for our Tuesday Dance Fit class as it’s Pride Month.

Supporting Pride with Pride

I am blessed to have many friends from the LGBT community and want to support everyone live their best and most congruent life, for all of their life, so I can’t think of a better way to celebrate Pride Month and raise funds for the ‘lgbt.Foundation’ than to dedicate our Tuesday night Dance Fit class to Pride.

All on the door fees for ‘Dance Fit’ will be donated, plus an extra donation from me at the end of the month.

You will love the special Gay Anthem Playlist and routines – so uplifting and inspiring.

Please tell your friends and contacts, spread the word, share the information far and wide and of course come and join in yourself, you will love it!

Back to All Hallows – Announcement

Many thanks to all who completed the Class survey!

Based on the results and written feedback, I plan to return for just 2 nights a week initially.

So as of Monday 21 June until the end of term we will be holding the Monday and Tuesday nights classes at All Hallows.

That is:

Monday 6.30pm ‘Boogie Fit’

and 7.30pm ‘Total Tone’

Tuesday 6.30pm ‘5 in 1 Workout’ (HIIT, LIIT, MSE, Core and Flex)

and 7.30pm ‘Dance Fit’ (please note slightly earlier time to accommodate end of evening sanitizing and set down).

The rest of the timetable will remain on Zoom with a few guest spaces available to join me in our Church Crookham Studio  – which has been working very successfully and the online survey supported this.

For those who are too distant from Farnham I will also broadcast from All Hallows on Zoom. I’m still trying to get the school to provide WiFi but if that’s not possible I will Hotspot from my phone as I have been on the outdoor 5 in 1 class.

My aim is to ensure that we all enjoy our classes safely and keep things as normal as possible, so I will have Covid secure protocols for all attendees to follow.

Numbers attending will be as per Government guidelines with appropriate social distancing,

The studio will be well ventilated throughout, and sanitized before, between and after sessions. There is a 15 minute gap between classes to allows for this and to ensure class participants do not over lap during arrival and departure.

The toilets are available but we request that you arrive in your exercise clothing rather than change in the loos.

There will be a controlled entry and departure protocol for classes to maintain distancing.

When entering the studio, change from outdoor shoes in to your indoor fitness/dance shoes in order to maintain the cleanliness of the studio (may I suggest flip flops/slip ons to arrive and leave in as these are quick and easy to slip in and out of)

Please sanitise hands.

Bring your own mat, light hand weights (or similar) and band if these are required for your class. Plus a drink and a towel, all to be kept in your exercise space to reduce moving around the hall. Currently it is not permitted to share equipment

Do not wear a face mask to exercise but it might be needed for entering the studio and moving to your exercise space (I’m waiting for clarity and for Governing body update).

Only advanced booking and payment will be accepted i.e. no on the door pay and play or cash/cheques.

I require advanced bookings/payment for those 4 weeks to protect the viability of the classes. If this creates a problem please get in touch in advance of booking.

Further nights and classes will be considered/added after these 4 weeks depending upon the success of re-opening.

I want to assure you that I’m well versed with covid safety and have everyone’s safety and enjoyment at the forefront of all that I do.

I’m confident that with your support we can build our fitness, have lots of fun, stay safe and expand the face to face schedule.

Fingers crossed that we will be freed from lockdown restrictions soon.

Half Term Fun, Fitness and Dance

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

Tuesday

https://zoom.us/j/94370544053

6.30pm 5 in 1 Fitness Class – Outside Face to Face & on Zoom! 
7.45pm Dance Fit (Intermediate)

Wednesday

https://zoom.us/j/95899675041

6.30pm Old Skool Step (All levels)
7.15pm Barre Fit (All levels)

Thursday

https://zoom.us/j/95416823519

6.15pm Contemporary Stretch (All levels)

7.30pm Dance & Perspiration (Fitness with a Dance focus, more experienced)

Friday

https://zoom.us/j/92666213498

6.30pm Freestyle Fitness Yoga (Relax, Restore and Reboot)

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

How to prepare your 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.

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! (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.

Courgette Noodle Primavera

Ingredients

• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 1 cup half-and-half
• 3 tablespoons refrigerated basil pesto
• 1 tablespoon extra-virgin olive oil
• 2 cups multi coloured cherry tomatoes, halved
• 4 cloves garlic, sliced
• ¼ teaspoon salt
• 2 cups broccoli florets
• 1 cup thinly sliced red bell pepper
• 1 cup matchstick carrots
• 2 (10 ounce) packages spiralised courgette noodles, or make your own!
• ¼ cup shaved Parmesan cheese  (I use vegetarian)
• 2 tablespoons chopped fresh basil

Directions

•  Step 1

Melt butter in a small saucepan over medium-high heat. Add flour; whisk until smooth. Add half-and-half; cook, whisking constantly, until the mixture starts to thicken. Add pesto; whisk until combined. Remove from heat; set aside.

•  Step 2

Heat oil in a large pan over medium-high heat. Add tomatoes, garlic and salt; cook, stirring occasionally, until the tomatoes burst and the garlic is fragrant, 3 to 4 minutes. Add broccoli, bell pepper, carrots and the pesto mixture; cook, stirring occasionally, until the broccoli softens, about 4 minutes. Add courgette noodles; toss gently to combine. Cook, gently tossing constantly, until the mixture is hot and the noodles are coated with sauce, about 2 minutes. Divide evenly among 4 bowls; top with Parmesan and basil.

Enjoy the Sun and keep up the healthy eating and exercise to boost your immune system, physical and mental health.

Love ya,

Helen x