It’s all about having a more positive narrative around getting older, debunking the marketing language such as ‘anti aging’ and using more positive and age embracing attitudes …
Yes – I think this a great initiative!
Not so long ago, women in particular, were seen as over the hill at 30 – not anymore and I’m thrilled to be working with men and women from teens up to their 80’s who are smashing it in their fitness sessions, living life maximally, productively and with purpose!
Speaking from my perspective, after lots of training and qualifications, on going study, lots of experience working at the ‘coal face’ and developing my skills throughout my 40+ years career in fitness, I am a better informed and experienced Fit Pro than I was when I started as a teenager – and feel better equipped to work with people across all ages and levels, meeting their many requirements and helping them to survive and thrive throughout life’s challenges! Folks like me across many professions have lots to offer and are quite frankly needed in this time of rising numbers of young people being off sick, often with mental health issues.
Every day I’m inspired by and honoured to assist my many clients in their 30’s’, 40’s, 50’s, 60,’s, 70’s and 80’s who are living fit, heathy, productive and exciting lives whilst having and being great fun too!
I aim to age disgracefully, live optimally, care for my health, fitness wellbeing (and by extension appearance) and be useful to those who seek my services!
Yellow weather warning here in England
From Tuesday ’till Thursday afternoon there is a heat warning which can impact the poorly, very young and very old (so obviously none of us directly!!!).
It will feel hot because we have had a gradual build up, but at this time it is safe to exercise in this heat, unless you are poorly.
How is your June Challenge going?
We are into Week 3 of eating 30 plus different plant foods every week which will certainly help you to feel and be fit, healthy and youthful with lots of energy, great skin with less inflammation and pain!
I’d love to hear about how you are getting on?
Here is a list of tasty nuts which are rich in healthy fats and protein for you to try. Add them to recipes, salads, cereals and enjoy as snacks.
What’s happening this week…
Well in addition to our amazing classes and one to one services throughout the week, I’m also giving a Warm Up for the Parson School Colour Run and would love for you guys to come and join me with the Warm Up, wearing Dybo T-Shirts, giving out leaflets and saying nice things about our classes!!!
Are you up for that?
Warm Up times are 11.25am and 12.10pm – the address is Cherry Tree Close, Cove, Farnborough, Hampshire GU14 9TT (just off Trunk Road which is off Fleet road).
I hope you can join me – contact me on helen@dybo.co.uk
Cashew Curry
Modified from Joe Wicks on BBC Good Food website.
There are lots of plant foods in this recipe!
Ingredients
- 1 small white onion chopped
- 3-4g arlic cloves
- 1 thumb-sized piece ginger peeled and roughly chopped
- 3 green chillies deseeded
- small packcoriander, leaves only roughly chopped, save the stalks
- 100g cashews
- 2 tbsp coconut oil
- 1 ½ tbsp garam masala
- 400g chopped tomatoes
- 450ml chicken/veg stock
- 3 large chicken breast about 475g), chopped into chunks (I will use veggies such as squash, cauliflower, broccoli and green beans)
- 155g fat-free Greek yogurt
- 10ml single cream (optional)
Serve with
- 165g boiled or steamed greens (choose from spinach, kale, cabbage, asparagus)
- Or in this weather, a fresh crispy salad
Plus brown rice or chick pea rice if you are not keeping your carbs low.
Instructions
- STEP 1
Put the onion, garlic, ginger, chillies and coriander stalks in a small food processor and blitz to a paste.
- STEP 2
Heat a large, non-stick frying pan over a medium heat. Add the cashews and toast for 1-2 mins until light golden. Set aside and return the pan to the heat. Add the oil and stir-fry the paste for 5 mins to soften. Add the garam masala and cook for a further 2 mins.
- STEP 3
Add the tomatoes and stock to the pan. Mix well, then tip into a blender with the cashews and blitz until smooth. Return to the pan, season and bring to the boil, then lower to a simmer.
- STEP 4
Cook for 30 mins until the sauce has thickened then add the chicken/veggies, cover with a lid and simmer for another 15 mins, until the chicken/veggies is cooked through. Add the yogurt and cream (if using) and stir well to make a creamy sauce.
- STEP 5
Scatter with the coriander leaves and serve with the greens.
Have a fab week and I hope you can join me both at training and on Sunday at the Colour Run.
Love ya,
Helen x
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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.
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 & Fab
Wednesday (DYBO Studio)
6.30pm Old Skool Step – 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)
6.30-7.15pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham 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
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*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 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 queues.
*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
Monday
6.30pm: Boogie Fit
7.30pm: Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab
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 Friday Fitness Yoga Express
****** 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.
