Creating our own Sparkle and Shine

Well the weather isn’t doing us any favours, in fact it would be very easy to stay in and slob out on the sofa, but you and I know that if we do that we will feel stiff, achy and lethargic – not to mention the impact it would have on our mood, fitness, figure and metabolism!

So there is only one thing for it…. slip in to our sparkles and our favourite fitness outfit, put our best foot forward, get up and get on with it!

Maybe these are old-fashioned words but I’m going to use them anyway.

‘Self control and Motivation.’

We all need to remind ourselves that we will not make ourselves any happier, healthier, fitter or slimmer by sitting around (including lots of hours sitting working) or eating unhealthily. All the sympathy, empathy, understanding from friends and family or excuse making by us does not change the facts that….

To be fit, healthy and fabulous, we have to eat nourishing food, avoid junk food and move our bodies constructively every day!

It is our responsibility to be responsible for ourselves, we will reap the rewards or suffer the consequences based upon our actions or inactions

I deliver 5 nights a week of classes to suits a variety of preferences, needs and levels plus one to one training and consultations – all you need to do is book in and show up!

Welcome and welcome back

To our new DYBO and returning participants.

If you want to come back but are worried about your fitness, figure, outfit and so on, don’t delay any longer – your fellow class members and I are always happy to see you and welcome you back. If you have any concerns you wish to discuss or questions, then get in touch – I’m happy to help!

A bit of housekeeping

To ensure that everyone is enjoying an optimal experience at class and training, please follow these class etiquette requests.

1. Please book and pay for your classes/training upfront. This will ensure that you have your space at class and the class isn’t over booked. On line payment has resulted in a smoother run evening without the on door payment hold up. Voucher holders and Members please let me know which classes you wish to attend every week, I will then reserve those classes for you. If you can’t make the class let me know asap so I can release your space. I’ve had lots of late cancellations and no shows recently.
2. Please arrive and be ready to start the class/training a few minutes( 5-10) early. Late arrivals disrupt the class, and to be honest, throw me off my stride too. This includes Zoom classes, as I have to stop instructing to move over the computer and let latecomers in. A few minutes before the start of class is all I need to let everyone in and deal with any issues.
3. Please place phones on silent unless it’s essential that you are available during the class, if your phone rings please answer swiftly and take the call outside to minimise disruption to fellow class members and to me as everyones teacher.
4. Take outdoor shoes off at the door, to avoid walking dirt, stones and glass into our exercise environment which can cause injury, then change into indoor shoes and do the reverse when going home. You will also find that your indoor fitness shoes will last linger, saving you money too!
5. Due to the risk of cross contamination of Covid, Flu and all the other horrid bugs going round at present, please bring your own mats, bands, weights and other small equipment for your classes. Recently more people are asking to borrow on a regular basis. If you need help sourcing equipment, I’m happy to help.

Thank you for your consideration for me and each other.

Gut Health Talk

You probably know that after losing my brother-in-law to Oesophageal cancer and (my great Auntie before that to Bowel cancer) I have studied Gut health extensively and both live on and advocate a Pro Gut healthy diet.

More recently gut health has been much talked about in the media, which I’m thrilled about, but there is still some misunderstanding about what it is, why it’s important and how to achieve it.

Gut health is essential for everyone at every time of their life from egg, sperm and embryo to end of life!

I will be presenting a free Gut Health talk on Saturday 21^st January 2-3.30pm

All I ask for is a voluntary donation to MacMillan Cancer Support Charity (whatever you can afford) I’m giving my time and expertise for free.

Poor Microbiome health is linked with many illnesses and diseases including Parkinson’s, Dementia, MND, Cancer, Fibromyalgia, auto immune conditions, Arthritis, obesity, skin conditions, oral health issues, menopausal health and symptom issues, fertility problems and so much more.

Only 15 places available so book asap!

The week ahead

I have lots of sparkle inducing fabulouness planned for you this week, including a brand new Boogie Fit class – get on your disco shoes, you will love it!

IndepenDANCE

Brussels, Pistachios and Pomegranate

I love Brussels and there are lots left in the super markets so pick up a bargain, they are packed with fibre and nutrients, so are good for us too!

Ingredients

• 3 tbsp olive oil
• 500g brussels sprouts halved
• 50g pistachios, roughly chopped (I love pecan nuts instead)
• 100g pomegranate seeds
• Pomegranate syrup to drizzle (optional)

Method

• STEP 1

Heat the oil in a large frying pan over a medium-high heat. Put the sprouts in the pan, cut-side down, and leave them to fry for 10-15 mins, tossing occasionally. If they’re just lightly brown, carry on cooking for a further 5 mins until blistered.

• STEP 2

Scatter over the pistachios and stir-fry until toasted. Remove from the heat and stir through the pomegranate seeds. Season with salt and place in a serving dish. Drizzle with a little pomegranate syrup, if you like.

Yummy!

Have a fab week, can’t wait to see you.

Love ya,

Helen x

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DYBO Live & Online – This week’s 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 – Old School Disco!

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: Funky Dance Fit

Wednesday (DYBO Studio)

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 (AH)

6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.

7.30-8.30pm: Dancespiration – Dancer’s Choice!

Friday (DYBO Studio)

6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.

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Joining us at All Hallows? – 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.

To ensure that is the case I just want to share with you our class protocols to inform and reassure everyone. Not everyone has been out and about much over the past, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been lifted. Please be patient with each other and me – I have the responsibility of keeping you all happy and safe whilst complying with governing body guidelines and providing the best experience possible.

*Denotes for you to do, the rest is just info…

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.

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 – 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 at times 2 x tennis balls and a sock!

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

On the night

*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, enter and be in their personal exercise space between 5 and 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 in 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 cues.

I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than double in fact) indeed the government have lifted all guidelines, so it will be easy to maintain 2m social distance but please do keep your distance as some of our clients are more vulnerable to infection and wary .

I will maintain social distance, however I will have a visor/mask if I have to come close to provide first aid etc.

After an entire teaching career facing my class participants with my back to the mirrors I have made the change (for now) to face the mirrors, this is for my safety in this strange Covid world, but I assure you that I will still be able to see everything you get up to and will coach, encourage and nag as effectively as usual!!!

*After a wonderful class and virtual hugs, 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, I now have to rebuild my group exercise business after months away from face to face teaching due to the pandemic and more recently these flu and cold bugs.

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.

£7.50 per class.

10 Class Voucher: £65 (to be used within 12 weeks of purchase).

Membership: £50, 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 1^st day of the month 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

https://zoom.us/j/93817898799

6.30pm Boogie Fit
7.30pm Total Tone

Tuesday

https://zoom.us/j/94370544053

6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit

Wednesday

https://zoom.us/j/95899675041

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 

https://zoom.us/j/95416823519

6.15pm Contemporary Stretch 

7.30pm Dancespiration

Friday

https://zoom.us/j/92666213498

6.30pm Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.

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

How to prepare your Zoom 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.

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.