I know we have a few days yet of April but let me get ahead of the curve and say…
There is an expression ‘April Showers bring May Flowers’ – if that’s the case we will have plenty for the bees to enjoy, but ‘Come what May’ (see what I did there), rain or shine the DYBO team will be working hard bringing you the most effective, fun and inspiring classes and one to one services around.
May is also the month of 2 Bank Holidays and so we miss out on our Monday night classes, I’m happy to run a Bank Holiday Pop up Class in the morning 9.30am Total Tone for example, let me know if you would be interested!
This month includes Dementia awareness day and to support Dementia UK I will be hosting a ‘Time for a Cuppa’ event here at DYBO HQ, so put 11/5/24, 2-5pm in your diary.
It’s a great way to catch up with each other, go out (wearing something other than Lycra), drink tea and eat cake plus, most importantly, raise money to help in the fight against Dementia.
If anyone is willing to donate a cake that would be awesome – I will provide the tea etc.
Dementia
Whilst there are certain risks we can’t avoid regarding the development of dementia, (genetics and ageing) there are things that we can do to help reduce our risk and over the next few weeks I will be sharing some.
My monthly Challenge for you this May is to – everyday – do something from each of the 5 categories:
What is a healthy diet ?
In a recent study published in the journal ‘ Nutrients’ a team of researchers in Australia conducted a review to understand the species-level diversity of the gut microbiome and its role in the pathology of Alzheimer’s disease. They also investigated how confounding elements such as prebiotics and probiotics and diet influence the various stages of Alzheimer’s disease.
Many recent studies have also found that the gut microbiome-brain axis plays a vital role in influencing the risk of mental health disorders such as depression and various neurodegenerative diseases, including Alzheimer’s disease. Individuals with mild cognitive impairments and Alzheimer’s disease have been found to have lower diversity indices for gut microbiota as compared to healthy controls.
In short a Gut healthy diet is a Brain healthy diet!
Additionally Omega 3 , Vit C, D, E, B6/9/12, Zinc, Caffeine and L-Theanine, plus Ginkgo Biloba, Curcumin, Ginseng are all reported to have brain health benefits. Several studies have used broad spectrum probiotics with significant benefits on brain health being linked.
Independance was amazing!
As I write this to you, I’m feeling that ‘good’ tired feeling you get after a great workout and a fun time, and Independance was exactly that!
Hearing that our event is ‘the most friendly’ and ‘people’s favourite’ is a massive compliment and exactly what we want to offer – we aim to provide people the opportunity to dance like no one’s watching, let their hair down have fun and relax in a supportive and friendly space. The day is very informal and relaxed whilst also providing challenge, Perfect!
Here are some pics..
I’m especially proud of our DYBO divas who make guests to our studio very welcome and gave everything their all!
Thanks to Karen my Independence Co-director and Steve and Dec for all their help behind the scenes !
Put the 5th October in your diary for out next Independance day with the wonderful Jo Ali as our guest presenter!
This week
As always, lots of fresh, new choreography and content .
with new choreography for Dance Fit & Fab, a Latin Pop mash up, and at Dancespiration with a very special sassy commercial Burlesque blend!
Brain Power Boosting Salad
- 2 pounds small beetroot,
- 1 ¼ cups water (filtered)
- ½ cup semi-pearled farro
- 2 tablespoons red-wine vinegar
- ½ medium shallot, finely chopped
- 1 ½ teaspoons honey
- ¾ teaspoon Dijon mustard
- ¾ teaspoon fresh thyme leaves
- ¼ teaspoon salt
- 6 tablespoons extra-virgin olive oil
- 2 cups baby rocket
- ½ cup rinsed no-salt-added canned chickpeas
- 3 tablespoons chopped fresh parsley
- 3 mandarin oranges, segmented
- ¼ cup crumbled feta cheese
- Preheat oven to 400°F.
- Place a large piece of foil on a rimmed baking sheet; place beetroots in the centre of the foil. Gather the sides of the foil up to make a packet. Roast until are very tender when pierced with a knife, 1 to 1, 1/4 hours. When cool enough to handle, slip the skins off the beets. Alternatively, use 1, 1/2 pounds cooked, peeled beetroots. Cut into 1-inch wedges.
- Meanwhile, combine water and farro in a small saucepan. Bring to a simmer and cook, covered, until the farro is tender and most of the water is absorbed, approx. 25 to 35 minutes. Drain off excess water. Spread the farro on a plate and let cool, about 5 minutes.
- Combine vinegar, shallot, honey, mustard, thyme and salt in a large bowl. Gradually whisk in oil. Add rocket, chickpeas, parsley and the roasted beetroots and cooled farro and toss to coat. Serve topped with mandarin segments and feta.
Yummy!
If you love fish this would go really nicely with some fresh salmon! An excellent source of brain boosting omega’s and lean protein.
Wishing you an amazing week – remember I welcome your requests, suggestions comments and feedback!
Love ya,
Helen x
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DYBO Live & Online – Next weeks Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30-7.15pm: Boogie Fit
7.30-8.15pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit & Fab
Wednesday (DYBO Studio)
6.30pm Old Skool Step – Step, hand weights and band.
7.30pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday (AH)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration
Friday (DYBO Studio)
6.30-7.15pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham Studio? – Protocols and Information
I’m so happy to be able to run Face to Face classes at All Hallows and at the DYBO Studio in Church Crookham. My primary objective is to ensure that we all have a wonderful time with effective and fun classes that are engaging, relaxed and of course, safe.
Preparation
1) Firstly ensure that you have booked by sending us an email info@dybo.co.uk confirming all the classes you wish to attend plus your payment method, be it as a member, using your voucher, or pay as you go. No on the door bookings or payments can be taken. Bookings are not refundable or transferable. I will keep records of all attending, please also keep a record of your own attendance too.
2) Preparing your kit bag/box. This depends upon the class you are attending.
Boogie Fit, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, sweat towel, and drink.
Total Tone and 5 in 1 crew – in order to prevent cross contamination currently I am not sharing equipment in a group exercise setting so you will need your mat, a resistance band and light hand weights/equivalent in addition to your trainers, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, e.g. slip off your outdoor shoes, place your bag, walk to activity area then put indoor shoes on, the same in reverse to leave. This is to maintain the hygiene and cleanliness of the space, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding queues.
*After a wonderful class change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*Please tell friends and family about our wonderful classes!
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly, including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
45 min Class – £8.00, 60/65 min Class – £8.50.
10 Class Voucher: £75 (to be used within 12 weeks of purchase).
Membership: £55, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month (at the latest) and is valid from the first to last day of calendar month.
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
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
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Joining us on Zoom? – Links and Information
Monday
6.30pm: Boogie Fit
7.30pm: Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** All the above classes change and vary weekly! *****
How to prepare your Zoom 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.
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. I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
Attending any DYBO class will assume agreement with above terms and disclaimer.
