On Sunday I took another step forward towards getting my old self back after that awful pneumonia earlier this year (and to be honest with you I haven’t felt really well or my best self, despite all my best efforts, since I had that ‘strange virus’ that was ‘going around’ at the end of 2019).
I got myself back in the gym and picked up some weights, my mental shift from recovery to regaining fitness has begun, and I feel better for it!
I love teaching my classes and working with my one to one clients and of course whilst leading them, I do get some exercise. You might have noticed that my focus is on you getting the most from the sessions, being safe and having fun – they are delivered with your needs at the forefront of class design and delivery and not mine. I’m old fashioned like that!
This means I need to take some time out of my week to support my own physical and mental health, fitness and wellbeing and until this point I haven’t been recovered enough to do both. Now I am!
As you can see from the picture I had my training buddy Piccalilli wiggle bum in on the action to ensure that I kept up the pace!
If you feel daunted by the prospect of regaining lost fitness or even getting started I totally understand!
Facing where you are now, compared to where you have been or want to be can be challenging emotionally!
The loss of self-confidence, reduced self-esteem, belief and self-worth/identity combined with the fear of facing how far we may have declined in terms of fitness and what we think we might need to do to recover, can be overwhelming.
Maybe the fear of judgement and criticism from others (even ourselves) might stop us from taking the necessary steps we must take to get to where we want to be?
Even though we know that by taking these steps we will feel happier, healthier and more energetic, and our self-esteem, self-confidence and motivation will soar!
We can tell ourselves that we don’t have the time, resources or wellness required but are we putting barriers up against our own behaviour change that can be stepped around, climbed over or removed completely? It’s important that we are honest with ourselves and also believe that we are both capable of achieving and deserving of our own optimal life and wellbeing, in fact those who depend upon us need us to be!
This morning I was inspired to hear about Hari Budha Magar, a former Gurkha, who despite being a double amputee has just climbed Everest. He described his initial challenge as getting over his own self pity and described how he wasted a couple of months feelings sorry for himself…WOW.
I shall keep his story in mind when I’m having one of those ‘why me?’/‘I can’t’ days!
We all have our own Everests
The 7 steps below summarise a bigger journey, and possibly it feels like too big a journey, but goals can be achieved by just taking one step at a time and the rewards can be life changing.
You have choice! In 6 months your inaction will result in you being where you are now or worse off, where as actions taken – no matter how small or simple will result in you either having achieved your goal/s or having moved closer to it/them and without doubt, feeling fabulous about it!
When it all feels too much and confidence and energy is on the floor, I understand I really do, because this is the journey I have been and am on!
Let me reassure you that I’m here to take you from where you are now in regards to your fitness, confidence and health to where you want to be! I will inform guide and inspire you at classes, via our newsletters and social media pages and if you want some one to one support, or you want to have private training with one or two pals I have a couple of regular slots at my Private Studio available!
All you have to do is reach out and speak to me! helen@dybo.co.uk
Check out our new Website
It’s taken a long time, effort and a fair few £££’s but the new www.dybo.co.uk website is up and running – please do take a look, I would love to know what you think.
Also please share it with your pals, colleagues and family – it’s our shop window!
This week’s DYBO Classes
All fresh and fabulous as always plus our Tina Turner tribute class (this is a special class member request) on Thursday – the choreography is super simple and fun so that everyone can enjoy it!
This weeks recipe…
…is actually a challenge!
Here is a list of 20 foods that are great for giving us a healthy amount of energy in a healthy form (ie are not stimulants such as caffeine or drugs !)
My challenge for you is to eat at least one portion of each of these foods at least once this coming week and base your meals and snacks around these ingredients.
E.g. for Breakfast, eggs, salmon and avocado, or porridge with seeds, nut milk and berries. For Lunch/ supper ,veggie curry on brown rice or quinoa, rice or quinoa salad with roasted chicken or salmon.
Snacks or meal replacements of hummus and chopped veggies, or a smoothie with live greek yogurt, berries and banana, a handful of seeds and nuts and an apple
Drink plenty of water, green/white tea or peppermint infusions – add some fresh berries to your water to make it taste nice.
Eat these types of meals whilst avoiding simple sugars (found in sweets, cakes and ready meals). Stay away from starchy snacks or ingredients such as white flour, pasta, bread, cakes, crisps, chips, white rice, avoid ultra processed foods, caffeine and alcohol and drink lots of water!
Wishing you a fabulous, energetic and forward focusing week.
Remember I’m ready to help.
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
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: 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
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 1st 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
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 – 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.
