For those who decided to ditch the booze for the month, did you manage it? Do you feel better for it? Did you save money, lose weight, sleep better etc. Do tell!
I managed the whole month, I rarely drink anyway but more recently I have found that alcohol really does make me feel rubbish by disturbing my sleep and causing hot flushes and bloating.
I’m sticking with the ‘Mocktails’!
October was also breast awareness month – I hope that you checked your boobs and got your relatives to check too. Set a date in your calendar to check every month.
November is World Vegan Month and although I am already a vegetarian, choosing to eat eggs and honey (from local animal kind suppliers – Copse Farm in Crondall for the eggs and Denise Hopper from Fleet for the honey), I buy vegan and environmentally friendly personal and household products wherever I can. Protecting the planet and animal welfare are hugely important to me and I aim to double my efforts this month so please do share your sourcing tips with me.
A vegetarian/vegan diet can be a very healthy one when done correctly just like an omnivorous diet, but not if you eat a highly processed diet that lacks variety, is too high in sugars and starch and you neglect to eat vegetables. I had a vegetarian client ask me to help her loose body fat but she didn’t eat veggies?! I have a far more varied diet since becoming a vegetarian than before when I tended to eat the same meals on the same night every week. It’s so much easier these days to eat at home and when going out whilst sticking to both my gut health and vegetarian lifestyle than it used to be.
At this time of year I add some supplements to my diet as much of our food will have travelled quite some distance and has been stored in warehouses and on supermarkets shelves and then in our own cupboards before we get to eat it. This affects the nutrient density of the foods (even when organic and free from preservatives). Frozen is usually a better option at this time of year when we can’t source fresh because it is frozen soon after picking.
Don’t rely on supplements entirely – you still need fibre, fats and proteins, water and fibrous carbs for good health, digestion, energy tissue repair and of course the enjoyment of eating a lovely meal.
Here is a list of essential vitamins and minerals for immune health…
Vitamin A – Food sources include dairy foods, broccoli, kale and eggs.
Vitamin E – Food sources include vegetable oils, nuts and seeds.
Vitamin C – Food sources include citrus fruits and juices, peppers, berries and spinach, potatoes.
Vitamin D – Dietary sources are limited, mainly oily fish and eggs – UK health experts recommend that everyone takes a daily supplement of 10 micrograms. I take a D3 supplement daily.
Vitamin B2 – Food sources include eggs, lean meats and green vegetables.
Vitamin B6 – A wide range of foods contain vitamin B6, but meat, fish, tofu, bananas and potatoes are particularly rich sources.
Vitamin B9 (Folate) – found in broccoli, brussels sprouts, leafy green vegetables, peas, chickpeas and kidney beans.
Selenium – found in brazil nuts eggs and oily fish.
Zinc – found in seafood and beans.
Omega 3 fatty acids – I take an algae supplement from https://www.nothingfishy.co (vegan and no plastics in packaging) which is where the fish get their omega fatty oils from, so there is no need to eat fish which of course the way most people get their omegas.Our water ways and seas are so pulled I am concerned about the purity of it. Eat fish from the cleanest and coldest waters where ever possible.
Look after your Gut health too, I will talk about that next week.
FYI – I am a distributer of Synergy World Wide Health supplements (and I use these mainly, but not exclusively, myself because they are the best I have found) – if you would like some information let me know.
Classes This Week
As always everything has had a refresh with new music and routines, most notably for Dance Fit – where we will performing choreography set to Ed Sheeran’s ‘Shivers’.
I have been asked to repeat the Halloween combos we performed in Old Skool Step and Strength, Barre Fit and Dance & Perspiration. I’m thrilled that you loved them so much you want to do them again.
I will teach everything from scratch again so don’t worry if you have forgotten everything or missed last week.
Immunity Boosting Soup
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 6 cloves garlic, minced
- 1/2 teaspoon freshly grated ginger
- 1 teaspoon turmeric
- ½ teaspoon paprika
- 1 tablespoon lemon juice
- 1 large sweet potato, (about 1/2lb) diced into ½” cubes
- 115oz can chick peas, rinsed and drained
- 1 cup red lentils, uncooked and rinsed
- 5 cups vegetable broth
- 1/2 cup kale, de-stemmed and torn into 1” pieces
- Salt to taste
Method
- In a large pot /soup maker, heat the olive oil over medium heat for 1 minute.
- Add the onion and cook over medium heat for 8 minutes, stirring occasionally.
- Add the garlic and ginger and continue to cook for 1 minute until fragrant.
- Add the turmeric and paprika and continue to cook for 1 minute.
- Add the lemon juice, sweet potatoes, chickpeas, red lentils, and vegetable broth and bring to a boil.
- Once the soup begins to boil, reduce the heat to low and simmer for 15-20 minutes until the sweet potato is soft.
- Add kale and continue to cook for 2-3 minutes until the kale has softened and wilted slightly.
- Season with salt to taste.
Have a fab week, I’m so looking forward to getting fit and dancing with you!
Love ya,
Helen x
————————————————————————————————-
DYBO Live & Online – This week’s Classes are as follows:
At All Hallows (Book in Advance only):
Monday
6.30-7.15pm: Boogie Fit ‘Funkin Fabulous’
7.30-8.15pm: Total Tone – Top to Toe
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ‘Power trip’
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration ‘ Commercial pop’
—————————————————————————————————-
Joining us at All Hallows? – Protocols and information
I’m so happy to be able to run classes again at All Hallows. 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 since last year 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 permitted to share 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.
You will be directed to your exercise space filling the studio from the farthest side first, the class will be cleared in reverse i.e. those nearest the door first.
*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 18 months away from face to face teaching.
—————————————————————————————————-
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
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dance & Perspiration
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!
£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 on our DYBO TV channel ! (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.
——————————————————————————————————————–
