This weekend I got to to dance together with my Divas and guests at our wonderful ‘IndepenDance Day’ and it was as fabulous as ever.
The wonderful Nikkie Riozzi drove down from Leeds the night before (and we had a lovely catch up after not seeing each other for so long ‘cos of you know what) so we were up and at ‘em ready for our day of dance on Saturday!
Some of Nikkie’s southern fans joined our regular Independance participants and DYBO Divas for an afternoon of creative, original and joyful dance.
Nikkie delivered a ‘How to house dance class’ followed later by a hip hop inspired contemporary piece. The girls smashed it and of course loved it!
I delivered a freestyle lyrical piece set to John Legend’s brand new original ‘sung prayer’ for Ukraine called ‘Free’. It’s a beautiful composition and the dancers performed it wonderfully. It was also St.George’s day on Saturday which, for me, added to the special emotional feeling of dancing to this track, it felt as if we English dancers were dancing in honour of those struggling in Ukraine and so it is my honour to have donated my fee to the DEC Ukraine appeal.
https://fb.watch/cBuK4J3ldS/
Summer Term’
The Easter break is over and its time to get back to our classes/training, ditch the chocolate and get our fitness and waistlines back!!!
As usual, I have been busy creating inspiring, effective and fun classes that are original and prepared specifically for my darling DYBO family!
Nothing is ever ‘off the peg’ or ‘one size fits most’! Only the best for you guys!
Class Focus
Over the past couple of weeks I have been going in to more detail about our fabulous classes and so far I have given you extra information about our Monday and Tuesday night classes.
This week I’m talking about our Wednesday Night classes.
Helen’s Old Skool Step & Strength…
…is based on the original concept of Step training created by Gini Miller in the 90’s. The class choreography is simple and step focused with intervals of upper body conditioning using bands and hand weights. The music is motivating and at a speed that allows for full range of movement, optimal technique and effort.
I was involved in two step training research studies in the late 90’s focusing on speed, effectiveness and safety, this plus the Reading of many other studies resulted in me creating a Step teacher training program and many advanced instructor workshops and masterclasses.
DYBO Steppers love the thorough top to toes workout that is fun, engaging, and always effective. Together we enjoy lots of banter and laughter and so the time flies.
Old Skool Step & Strength class, 6.30-7.15pm is on Zoom with spaces available at the DYBO Fitness Studio.
Barre Fit
Is an original effective and one of a kind class that takes it’s inspiration from exercise to music, Pilates, Yoga, exercise science and of course Ballet Barre.
No ballet experience is necessary although those who have some ballet experience can use their technique and style to enhance their workout.
Exercises are performed at the barre (worktop, chair, table etc.) in the centre (away from the barre) and lying/seated on the floor.
Barre fit is incredibly effective leaving ‘barrefiterinas’ feeling ‘worked’, stretched and ‘sparkly’ from top to tippy toes. You will improve posture, strength, endurance, tone and mobility!
A pair of socks or soft-soled pumps is all you need on your feet, and at times we use light hand weights and bands.
Barrefit is broadcast 7.30-8.30pm on Zoom with spaces available in the DYBO studio.
Alternative Greek Salad
Veggie, packed with protein and fibre, gut friendly, filling and tasty…… perfect!
- 1 (15 ounce) can of chickpeas, rinsed and drained
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 green bell pepper, chopped
- 1/4 cup diced red onion
- 15 grape tomatoes, halved (about 1 cup halved grape tomatoes)
- 1/3 cup pitted kalamata olives, chopped if desired
- 1 medium cucumber, sliced and quartered
- 4 ounces feta cheese, crumbled or cut into 1/2 inch cubes
- For the dressing:
- 2 tablespoons olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 cloves garlic, minced
- 1 teaspoon dried oregano
- Freshly ground salt and pepper, to taste
Place all salad ingredients into a large bowl and toss to combine.
In another small bowl, whisk together olive oil, lemon juice, garlic and oregano. Pour onto salad and toss again to well combine. Taste and add salt and pepper to taste.
Refrigerate and serve, (eat within 2-3 days).
Have a fabulous week.
Back on it!
Love ya,
Helen x
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DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows (Book in Advance only): Zoom class details further down the page
Monday
6.30-7.15pm: Boogie Fit ‘Ice Ice baby’
7.30-8.15pm: Total Tone
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ‘Be Fabulous’
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: ‘Dancespiration’- A Michael Jackson track with strong arm lines and street influence ‘
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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 2 years and some of us are more anxious than others about getting back to ‘normal’ life and activities as restrictions are 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 for track and trace.
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, your hand sanitiser, 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, hand sanitiser, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!
On the night
*Please park in the playing courts and maintain social distancing as you walk to the studio.
*Participants are required to arrive, enter and be in their personal exercise space between 5 and 10 mins before the class, please wait outside to be called in so that we are certain the space is ready for you.
*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 and protect the lovely new wood floor.
*The toilets will be open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding cues outside. 2 people max allowed in at a time.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, irrespective of the weather, and if it’s warm fans will be used to blow air forwards out of the windows and open door (as per guidelines).
Our exercise space is much larger than the governing body requirements (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.
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 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, slip off your indoor trainers and you will leave in order of those nearest the door first then slip in to your outdoor shoes at the threshold.
*Please clear the site a.s.a.p. after class, I know you will want to chat but this directive is part of my compliance and I am responsible for you until you are off site!
*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 .
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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
Wednesday
6.30pm Old Skool Step & Strength
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Freestyle Fitness Yoga
****** 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.
Fees, you have THREE options!
£7.50 per class. Paid in advance please.
10 Class Voucher £65 (to be used within 12 weeks of purchase)
Membership, unlimited classes, £50, plus a pandemic bonus of free access to all videos of the classes on our DYBO TV channel ! (Valid first to last day of calendar month, paid on the first day of the month). Must be paid for by the 1st off the month. One full months notice of membership suspension/cancelation is required with One membership restart permitted within a 12 month period. Bonus £5 discount for one to one services for current membership holders.
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.I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/trainiing.
Do not attend classes if experiencing symptoms of Covid 19 infection or have tested positive and are instructed to isolate as per Government guidelines.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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