I can’t wait to get cracking on my personal and professional goals this year and I am so excited about helping you get to the place you want to be with your personal health, wellbeing and fitness!
I know it has become unfashionable to choose the new year as the starting date to embark upon your goals – fair enough and it is true that we can all make a change for the better at any time, however when will you make that change for the better?
If you are less than satisfied with any aspect of your life (health, fitness, wellbeing, work, relationships etc.), when are you going to take action and make the necessary changes?
It’s a delusion to expect anything to change if we rely on a miracle; when you keep doing the same thing in the same way, you are voting for status quo or even a worsening of your situation.
A simple example is if we continue to eat unhealthily and not take a healthy amount of exercise, we won’t stay as we are, we can expect to worsen in health, aesthetics and wellbeing!
If we continue to spend more than we earn, we will have more debt! If we don’t have sufficient professional skills at work for the next step forward in our career we will continue to be over looked for promotion unless we upskill.
Equally, when we have successful strategies in any aspect of our life we can maintain them; we can also model across those strategies to other aspects of our life to bring those up to a level that is life enhancing. We can also support others in their lives when they model our successful strategies too!
I recommend we are all open to repeating successful strategies, be they our own or borrowed from others and be open to looking at suggestions and new options too.
That said be careful of the quick fix, ‘too good to be true’ expertly marketed strategies – do your research and get advice!
January might not be your time to take on big challenges, so start with just one thing that will make a positive difference.
For example…
Or, for your mental health and wellbeing, quit…
I have created a January 30 Day Wellness Challenge for you!
It’s really simple. I want you to choose just one thing that will improve your wellbeing that you will do for every day of January.
It might be – going to bed earlier,
Doing your stretches, strength or core work.
A 20-minute walk daily, if you aren’t at class or training with us.
It might be that you will eat an extra piece of fruit or vegetables.
Switching to decaffeinated drinks, cutting out carbonated drinks, ditching alcohol.
It might be remembering to take your supplements.
Keeping a daily journal.
Reading a chapter of a book….the list is endless!
The only rule is that it must be something you know would improve your wellbeing because of doing it and you will do it every day!
Feel free to check in with me or buddy up with another DYBO participant, a pal/family member/ colleague, someone who will hold you accountable!
If you need more help remember I’m a qualified Advanced Life coach and Master NLP practitioner, so you can book in with me
We’re running a new class member promotion for January…
January is a great time to join us at DYBO classes and services as you will be alongside others who are returning to or starting out with us, which is likely to help with confidence. I will ensure that all sessions move at a pace that works for newbies, returners and those of us who have let fitness and body composition slip recently!
Our January promotion has two parts – firstly the DYBO participant who recruits the most new people to our classes wins a free one to one appointment with me (take your pick from One to One Fitness/Dance etc., Sports Massage, NLP/Life Coaching)
Secondly, to assist you incentivise your new participant we are running a special three-class pass promotion simultaneously. Please feel free to copy and paste the flyers below from this email or ask me for an email copy.
Sign up now – for our new Friday Night Freestyle Fitness Yoga Express Course.
It’s ideal for those who would like to improve mobility, flexibility, balance and stability but don’t fancy traditional Yoga.
The class includes a warm up, balance, light muscular endurance and core work, finishing with a deeper stretch and relaxation.
No Sanskrit terms or dogma included.
FFNYE an ideal way to finish the working week and get ready for the weekend!
NOTE THIS IS A COURSE & MUST BE SIGNED UP TO IN ADVANCE ONLY (Members too)
Membership – here is a reminder of all you need to know about our membership, what’s included, what a great deal it is and the T’s and C’s. Can I remind you that membership fees are due on either before or on the 1st January!
Here’s another reminder about our new Class fees from 1st of January..
(please amend your direct debits and transfers accordingly)
The increase is just 50p – £1 per class and even less for members!
Here’s our January 2024 Timetable!
With new content / choreography in all classes!
Join me for better Gut Health and all the benefits this January 2024.
As you know I’m a certified Gut Health expert and believe wholeheartedly in the importance of a healthy Microbiome for our mental and physical health, wellbeing, function, efficiency, performance and aesthetics!
There is no cream or cosmetic procedure, no exercise or surgery that can make up for a deficit in gut health!
I am running some Purify groups with phased start dates throughout January.
I have groups starting on the 3rd and another on the 10th which means if you start with the second group you with be gut healthy by the end of the month.
To kick-start your gut healthy journey I use a system created by Synergy. The company is ethical in approach; all products are created by Synergies full time food scientists at the Synergy Labs in the USA and is produced by them for assured quality, purity and efficacy!
The necessary gut cleanse to reboot our Microbiome would be harder to achieve without this protocol that includes all necessary supplements.
It was assessed and compared to other systems on a Channel 4 Programme ‘How healthy is your Gut’ and came out on top with glowing reviews!
If you would like to find out more etc., email me on helen@dybo.co.uk
Turkey Curry Recipe
Do you have any Turkey left over? I bought some breasts in the sale for New Year’s day lunch so have some left over too!
I’m a veggie so they weren’t for me – but I make this without the meat, it has plenty of fresh gut healthy ingredients and plant based protein to meet all nutritional needs and still be yummy. You could also blend any leftovers with extra stock for a soup!
Ingredients
- 1 tbsp vegetable oil
- 1 onion, thinly sliced
- 10cm piece of ginger, finely grated
- 3 garlic cloves, crushed
- 300g leftover cooked turkey, shredded/pulled
- 2 tsp ground cumin
- 1½ tsp ground coriander
- 1 tsp kashmiri chilli powder
- ½ tsp turmeric
- 1 tbsp tomato purée
- 400ml can coconut milk
- 400g can chickpeas
- 1 tbsp smooth peanut butter
- fresh coriander, to serve
- naan or rice, to serve
Method
- STEP 1
Heat the oil in a large saucepan and cook the onion over a medium-low heat for 8-10 mins until soft. Season, stir in the ginger and garlic and cook for 1 min until fragrant. Stir in the turkey along with the dried spices and tomato purée, and cook for another 2 mins, stirring well.
- STEP 2
Pour in the coconut milk and chickpeas (including the liquid). Add the peanut butter, then bring to the boil, turn the heat down to a simmer and cook for 6-8 mins until the sauce is thickened slightly.
- STEP 3
Scatter over the coriander and serve with naans/paratha or which ever your favourite breads are on the side.
So lets get on with building our fabulousness health and happiness and welcome back (or welcome if you are new) to the DYBO family – together we can make 2024 incredible!
Love ya,
Helen xxx
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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.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit
Wednesday (DYBO Studio)
6.30pm Old Skool, Step & Strength – 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)
6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.
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Joining us at All Hallows or The DYBO Church Crookhm 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
*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 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.
*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
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit
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 Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.
****** 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.
