New Year reboot of my Microbiome! Today is the start of the Gut Purify process for me and some other DYBO family, which is very welcome after the indulgences of the festive season.
I’m looking forward to the physical and psychological cleansing and clarity my body and brain experience when I get back to a gut healthy life style.
Over the past 4 years I have shared with you the great deal of research that provides evidence of the importance of a balanced Microbiome to our all round health. An unhappy and unhealthy gut will cause an unhappy and unhealthy (often dangerously so) mind and body. Minor and major disease and illness (cancers, IBS, crones, colitis, diverticulitis, reflux, leaky bowel, Alzheimer’s, MND, Parkinson’s, arthritis, acne, eczema, brain fog, bad breath, obesity and so much more) have been linked with certain gut bacteria. Our gut is affected by what we eat/drink, stress, environment (pollution, chemicals in cleaning products, food pollution etc.), exercise and drugs (prescription or other wise).
I can’t think of a better time to address my gut health and boost my immune system and I encourage you to do the same.
Clearing and decluttering my home and work space is also part of my clarifying process and I have been hard at that too. I have promised myself that I will practice ‘Self Care Sundays’ where I put my own wellbeing up front and centre. This weekend I managed two dance classes, some lovely fresh air walks, a little gym workout, a long chilaxin’ bath, face pack etc.
Making time for levity and laughter is also key, I encourage you to look for the joy and jokes more than you watch the news or go on social media. Be selective with those you listen to, if you don’t feel up lifted but rather down and negative when chatting with them then put your mental health first and restrict time spent with those people. I have ‘snoozed’ certain people on my social media, I have stopped reaching out to people who don’t reach back and not answered the phone to those emotional vampires. It sounds mean but I’m protecting myself, as an ‘empath’ I am often affected by the behavior and mood of others which in turn will affect my close relationships and professional life.
I have lots planned for you to help lift you and help you make the very most of life as it is now and in preparation for when we are released!
Of course we have created lots of fresh content for all of your classes in the week ahead to invigorate, motivate and create fabulous health and fitness (I’m excited just thinking about it).
Plus this upcoming weekend I’m teaching my “Props Week” Class at the Fit Camps World Event, Sunday 17th January at 11.45am. Here is the link please use my code FCWHC. It’s two full days of Fitness and Dance – well what else are you going to do staying safe at home, join me for some fun and self care???
https://www.facebook.com/lydia.campbell1/posts/10158993769587959
Sunday 7 February…
I have the incredible Nikkie Riozzi giving you all a free class at 10am!
Put it in your Diary, this is a celebration of us and a gift to cherish!
It is only available to our DYBO online community so you will have to join us in our private Facebook group. I know some of you don’t like facebook, but you can join Facebook, ‘friend’ me and just our group, no need to get involved with anything or anyone else. Please plan ahead so we can get you sorted.
Requests
Please get involved with the class planning and preparation, it’s easy – just tell us what you want!
Please return your testimonials as we are sharing them (anonymously if you prefer) with folks who are looking for fitness and dance class inspiration right now.
Please spread the word about our online classes and why you recommend them.
That’s three pretty pleases with a cherry on top! 🙂
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.
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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
Gut Friendly Brownies
Ingredients
- 2 large eggs
- ¾ cup mashed avocado
- ¼ cup melted coconut oil
- ¼ cup natural, creamy almond butter
- 1/3 cup honey
- 1 tsp baking powder
- 1/3 cup cacao powder
- 1 tsp vanilla extract
- ½ cup paleo friendly dark chocolate chips
Directions
- Preheat oven to 350°F or 180C
- Line an 8×4 inch loaf pan with parchment paper. Set aside.
- Place all the ingredients except chocolate chips in a food processor.
- Process on medium power until just combined.
- Fold in the chocolate chips.
- Transfer the batter to the prepared pan and smooth with spatula.
- Bake for 20-25 minutes or until the top is set.
- Allow to cool completely before serving
Ooooo…. Yummmmmm!!!!
Have a fab week,
Stay safe,
Keep your distance,
Wash your hands,
Wear a mask,
And remember,
I love ya!
Helen xxx
