What are you doing?
I think I have been in every stage of this diagram! Interestingly I started in Growth Zone and then went back to do the others. Necessity made this old ‘hoofer’ step up for her DYBO Dudes and Divas, making sure I was there for you!!
Now I am moving back and forth between learning and growth, aiming to ‘live’ whilst there is a pandemic and support those around me do the same…
…and that includes you!
We have created a Vimeo library of classes which are accessible as part of the DYBO Monthly Membership (runs first to the last day of the month), which means not only do you have 11 live classes a week you also have two weeks worth of class recordings to choose from to do when you wish too!
I have sent current August members information as to how to get access to the recordings – it’s really easy to get it sorted x
If there is sufficient interest I will invest in a DYBO ‘On Demand’ Vimeo account for Pay As You Go and Voucher holders too so, if this is of interest, let me know.
I have had a productive weekend combining working with clients, new class choreography and planning plus moving the gym equipment in to the new Gym!
I was thrilled to go and visit our newest DYBO baby, Thomas Stephen Organ (sooooo cute), plant some more veggies and fruit trees and do some more work (including a Zoom training) on my latest Yoga Teacher Training Course, phew!
Preparing for what’s to come
We don’t really know what is ahead of us do we – so many ‘ifs’ and ‘maybe’s’.
I’m making the most of the longer sunny days, leaving my indoor chores to get outside, feel the sun on my skin and boost my vitamin D levels, breath the fresh air, walk in the rain and get my positive mojo bubble fully inflated. So I aim to be as mentally and physically prepared for what ever comes our way and the months ahead.
I’m working on my ‘Boost’ program aiming to help program participants boost their Immune system, metabolism, mood, gut health, fitness, well being and whatever they want to boost… tell me what you would like to boost, need help with and are interested in. By telling me you, will assist me to achieve a functional, integrated and whole person approach to all my work including this ‘Boost’ program!
This coming week
You have lots of new choreography and class content coming your way this week so brace yourself, ha ha!
This week’s Classes…
Here are the links for this week’s classes and payment details and support as to how you can have the best online experience with us, if you are having trouble connecting then contact Steve on his mobile (Call, SMS or WhatsApp on 07968 759826) and he will help.
DYBO Live & Online – Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.15pm The Middle Bit – Complimentary when attending BF or CD or £3.50
7.45pm Cardio Dance (Intermediate)
Tuesday
6.30pm HIIT (Simple & effective fitness training)
7.15pm Core Power – Complimentary when attending HIIT or DF or £3.50
7.45pm Dance Fit (Intermediate)
Wednesday
6.30pm Old Skool Step (All levels)
7.15pm Barre Fit (All levels)
Thursday
6.15pm Contemporary Stretch (All levels)
7.30pm Dance & Perspiration (Fitness with a Dance focus, more experienced)
Friday
6.30pm Freestyle Fitness Yoga (Relax, Restore and Reboot)
****** All the above classes change and vary weekly! *****
How to prepare your 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
£6.50 per class. Paid in advance please.
10 Class Voucher £55
Membership, unlimited classes, £50
(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.
Fabulous French Bean Salad (adapted from Simply Recipes)
I’m super excited to have had a crop of my home grown French Beans, yummy!
INGREDIENTS
- 1 1/2 pounds trimmed green beans, cut to 2 to 3 inch long pieces
- Salt
- 1/2 cup finely chopped red onion (or shallots)
- 2 tablespoons balsamic vinegar
- 4 tablespoons extra virgin olive oil
- 3/4 cup chopped fresh basil leaves
- 3/4 cup freshly grated Parmesan cheese (about 1 1/2 ounces) I use the Vegetarian kind!
- Freshly ground black pepper
Method
1 Soak chopped onions in water: Place the chopped onions in a small bowl of water. This will help take the edge off the onions. Let sit while you prepare the rest of the salad.
2 Blanch the green beans: Bring a large pot of salted water to a boil. Add the green beans to the water and blanch only for about 2 minutes or so, until the beans are just barely cooked through, but still crisp.
Fresh young beans should cook quickly. Older, tougher beans may take longer.
3 Shock in ice water: While the beans are cooking, prepare a large bowl of ice water. When the beans are ready, use a slotted spoon to remove them from the boiling water to the ice water to stop the cooking.
Drain the green beans and the red onions.
4 Toss with red onion, balsamic, parmesan: Place the green beans, red onion, and chopped basil in a large bowl. Sprinkle in the olive oil, toss to coat. Sprinkle in the balsamic and Parmesan cheese. Toss to combine. Season to taste with salt and freshly ground black pepper.
Chill until ready to serve.
I hope you have a fabulous week, do let me know your thoughts about Boost and what you would like to know and do and let me know if a non-members On Demand video library is something you are interested in!
Love ya,
Helen x
