I loved getting back to teaching and serving my one to one clients last week – we had a blast and my goodness our bodies, brains and spirits needed to get back to our fabulous classes and training. Welcome back everyone!
The short working week eased us back to our routines and this week I’m looking forward to 6 days of sharing all things Dance, Health and Fitness.
Across the week the DYBO team provide classes and training sessions that cater for everyone’s fitness needs of cardio vascular, muscular strength and endurance, stability, mobility and flexibility plus co-ordination, balance, speed, control, mind body connection, relaxation, mental stimulation, friendship and support – all neatly bundled up in to friendly and entertaining sessions! You have plenty to choose from and I encourage you to not only find your favourites but also try out different classes and workouts – variety is the spice of life and cross training across disciplines is key to effectively achieving all round fitness
Last week I asked about your goals and objectives and this week I want to share a success story sent to me by one of our DYBO family. I hope you find the story inspiring!
Such a life changer…
As a fellow member of the DYBO family, I just wanted to drop a line to let you all know how much better I’m now feeling and with so much more energy.
For so long I have been feeling sluggish, tired & lethargic, injury prone, with extremely tight and painful calves and muscles. I had poor flexibility, back issues and was suffering from many peri-menopausal symptoms, I had constant itchy skin, was pre-diabetic (insulin resistance), with hair loss, stomach pain and belly bloating, I was feeling stressed and anxious and was always craving the ‘bad stuff’….the list just goes on !!
So I decided to embark upon a wellness journey of weight loss and increasing fitness with exercise & improved diet.
Back in April 2021 Helen asked if I could do something for her which was to undertake her Gut health and fitness programme – this I gladly accepted and honestly, I knew I needed help!!
Helen’s strategy was probably reverse psychology because when I usually I want to do something for myself there always a mountain of excuses and reasons why not to start !!!
Well this time I did it and I’m super happy with myself! I have shifted 2.5 stone and dropped 3 dress sizes plus I have really increased my fitness and performance in classes and PT sessions and have majorly overhauled my diet with Helen’s help, support and recommendations.
I embarked on the gut purify program and stuck to the protocol like glue for 21 days. Once completed I have continued with a gut healthy diet.
This has helped me lose a great amount of weight and eased my stomach issues drastically, plus helped with my aches and pains, menopause symptoms, energy, mental clarity and more.
Helen has given (and continues to give) me great advice, information support and motivation throughout plus very prescriptive PT sessions and of course not forgetting our brilliant group exercise classes! x
Very quickly the pre-diabetes was gone, so was the bloating, mood swings – I no longer have the ‘bad’ food cravings, my fitness levels and flexibility are so much better, I can move far more freely and I feel so much lighter in body and mind……. more relaxed and carefree I guess !
A huge thank you to Helen my wonderful friend, guru, personal trainer, life coach & nutritionist and motivator, and one of my idols – her work ethic, motivational skills and achievements in life too are pretty amazing.
Without Helen’s expertise I know for sure I would not of achieved my goals – I’m the type of gal that’s needs a shove in the right direction.
Well thanks for that big shove my lovely – I definitely needed it and feel so much happier & healthier ❤
I’m so happy to have received this message and most importantly to have witnessed these amazing results being achieved, it is why I do what I do!
I hope it inspires you to take action to achieve your own optimal health and fitness!
DYBO Team Dinner
The DYBO team got together for our late Christmas Dinner on Saturday, it was wonderful to spend social time together as friends who share love, friendship and the same ideals about health, fitness and wellness. I’m blessed in so many ways and the DYBO family are a big part of why I feel so happy.
The week ahead
Well yes you guessed it, you will enjoy amazing class choreography and fresh content in all sessions with both new and tried and tested protocols that bring about results, all delivered in a fun, friendly (even when I’m nagging!) and motivating way!
Remember your requests, suggestions and feedback are always valued so keep them coming!
PLEASE BOOK IN ADVANCE…
…to ensure you get the classes you want and are not disappointed
I am maintaining our reduced class sizes to ensure sufficient space to move and social distancing!
Dress in layers as we will keep windows open for optimal ventailaition
Quinoa, Kidney Bean, Egg and Kale Pilaf
Protein and taste packed gut friendly recipe
2 tsp extra virgin olive oil
1 red onion, finely chopped
2 garlic cloves, crushed
1 long fresh red chilli, deseeded, finely chopped
2 tsp finely grated fresh ginger
400g can red kidney beans, rinsed
250g pkt microwave brown rice and quinoa (just quinoa if you are reducing carbs)
250ml (1 cup) liquid stock
100g trimmed kale, chopped
1 bunch broccoli spears, cut into 5cm lengths
3 soft-boiled eggs, peeled, sliced into rounds
1/4 cup fresh coriander sprigs
Natural yoghurt, to serve (dairy-free if cleansing gut or dairy intolerant)
Lime wedges, to serve (optional)
- Step 1
Heat some nut oil in a large, deep non-stick frying pan or wok over medium heat. Cook the onion stirring, for 5 minutes or until softened. Add garlic, chilli and ginger and cook, stirring, for 1 minute or until aromatic.
- Step 2
Add to the pan the kidney beans, uncooked quinoa mix and stock, bring to the boil. Reduce the heat and simmer for 5 minutes. Add the kale and broccoli spears, cover and simmer for a further 3-4 minutes or until the vegetables are tender and the stock is absorbed.
- Step 3
Divide among serving bowls and top with the eggs, coriander and a dollop of yogurt. Serve with wedges, if you like.
Remember all class booking information (fees, T&C’s) class protocols and covid safety plus Zoom links are further down this blog.
Have a fabulous week; I hope you feel inspired to take great care of yourself, See you at class and training!
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 ‘Poptastic’
7.30-8.15pm: Total Tone
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ’80’s v Now
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration ‘ New Commercial dance with lots of flava!
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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 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.
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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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