The human world is all topsy turvy at present and change is coming at humanity thick and fast. It’s overwhelming for many, exciting for some and creates opportunity for others. I see on the news frayed nerves, shouting, disagreements, paranoia, tunnel vision, inflexible thinking and intolerance. All are expressions of fear and frustration.
In the natural world, the pandemic is a speck on its timeline, yet the impact on mother earth due to our changed behaviour is significant – fewer cars and planes out and about results in reduced emissions and fossil fuel consumption, creating cleaner air and helping the ozone layer to heal itself. Yet more humans out walking and playing in nature has brought about more litter (a lot more), more degrading of the woodland due to the high numbers of new off-road mountain bikers and walkers who are wearing away paths and plants that would normally be popping up their heads right now.
I’m trying to help where I can, by sticking to paths, and picking up litter every time I go out for a walk. I try to walk quietly – maintaining the peace (not always easy with shouty dogs, but I try). I don’t want to disturb nesting birds and animals with noisy disruptive behaviour. The peace of nature is a great healer so I keep my phone in my pocket and listen to birds rather than headphones and connect with the full sensory experience to restore my system and not negatively impact on natures.
Thinking with gratitude is also important for mental balance and wellbeing. Looking for and choosing to see the good and reframing every situation to maintain a positive mindset which, in turn, can facilitate clarity of thought and so facilitate the necessary changes for betterment. This doesn’t mean ignoring the bad but rather not falling into it, which can disable our ability to take steps to improve things. A clear head is needed to create change within society and ourselves. As Michael Jackson sang, “I’m starting with the man in the mirror”.
I balance the low intensity movement of walking alone and the quiet of nature with the physical dynamics of dancing and fitness, with the mental stimulation of creating (class/session plans, choreography and writing) and studying/researching etc. The interaction with my darling DYBO famalam and friends provides much needed emotional connection and my work supporting the mental and physical wellness of my community provides me with purpose.
I get it wrong too; I worry about things (society, the planet, clients, family, friends, providing the best I can for my clients, maintaining a sustainable business and finances), I work long hours and not always ‘smartly’, I’m over passionate about doing the right thing in the right way and care too much about others opinions and am easily hurt. I’m a work in progress and get close to then further away again to/from my best self. Yet overall I am grateful.
Thank you
To all you lovely Divas and Dudes who shared our one year ‘Zoomaversary’ celebration class and said cheers with a mug of tea or glass of fizz.
I loved it, and hope you did too.
Here are some pics…
For those who missed it, you were missed!
For those who have been missing for a while, we have missed you too and hope to see you soon.
For those who have yet to join us on Zoom, you will be welcome any time as its seems we will be continuing this way for some while yet.
It’s safe, it’s convenient and it’s effective and so why wouldn’t we!
I thought you might like to see the evolution of our classes in the past year, starting in my sitting room for a few nights, moving into the shell of the new gym/studio and having it built around me. Stealing the TV from the sitting room (sorry Dec) and resting it on a chair with the lap top resting on a hop up, the addition of professional lighting and microphone, a specifically dedicated Zoom laptop, audio visual stand for equipment, to branding and banners, specialist music licensing, large and small space-friendly class content and choreography, training clients and colleagues as to how to set up Zoom and home exercise/dance space. Plus the work I have been doing outside of DYBO attending the committee meetings with the governing body (EMDuk), where we aim to provide instructor support and information whilst working during this pandemic, protecting them, their clients and general public whilst building the, fitness, mental health and well being of our nation in the group exercise setting.
I’ve been a guest on podcasts, written some articles and presented as a guest for online conventions plus I have attended many trainings and courses and seminars, so I’ve been busy!
The week ahead
New choreography for Tuesday’s Dance Fit routine and refreshing all class sessions.
Remember we are planning an outdoor fitness session on Tuesday evenings 6.30pm for 45 mins. Let me know if you are interested (it will be Covid secure of course!).
DYBO Live & Online – This week’s Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.30pm Total Tone (All)
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, 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! (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.
Crispy & Easy Courgette Fritters
(from paleohacksdotcom)
Switch up your breakfast routine with these veggie-based fritters
Ingredients
2 cups broccoli florets
1 cup courgette (grated)
1/3 cup green onion (chopped)
2 eggs (lightly beaten)
2 tsp fresh basil (finely chopped)
2/3 cup almond flour
1 tsp nutritional yeast
1/2 tsp sea salt
Instructions
- Grate courgette using a cheese grater, and wrap in paper towel. Squeeze out excess liquid, and add to a large bowl. Add chopped green onion, basil, nutritional yeast, and sea salt.
- In a blender, add broccoli florets. Pulse until fine and crumbly.
- Pour broccoli into bowl and add beaten egg with flour. Stir well to combine.
- Using hands, form mixture into small flat patties.
- Coat a large skillet with extra-virgin olive oil, and heat over medium-high heat. Once oil is shimmering hot, carefully place fritters on pan, working in batches of 2-3.
- Cook 4-5 minutes, then flip and cook an additional 4 minutes.
- Serve immediately.
Have a great week!
Love ya,
Helen x
