This day 73 years ago the NHS was born – isn’t that amazing!
My grandparents or even parents were not born in an NHS hospital, I can’t even imagine what life must have been like, particularly under current circumstances!
I feel blessed to have free health care in this country and am extremely grateful to all those who have chosen to dedicate their professional lives to the care and service of us Brits. Our NHS has always been the envy of many other countries but during this pandemic both with health care and the Vaccine roll out they have surpassed all previous records of accomplishment and as a consequence our very own freedom day is imminent.
Thank you everyone who works within and volunteers for the NHS.
Sunshine and showers
I think I have mentioned before that I love Summer Rain
I spent a few hours over the weekend alternating between getting wet in the rain and then drying out – well I had things I wanted to do and I believe that in life when we wait for the perfect moment we often miss it!
Seize the moment live in the present,
Do it now,
Make it happen,
Use the momentum of enthusiasm and belief before the neighsayers and the doubters can (including the one in your head) talk you out of it!
Moving forward
The classes at All Hallows are going so well and I was so much more relaxed last week knowing that all the systems work well and that everyone is loving the classes and feeling safe.
The new Mobile Broadband system strengthened the Zoom internet connection so our Zoomies were happy too!
Do you want to attend classes on Mondays 19th and 26th July and Tuesdays 20th and 27th July at All Hallows?
Let me know a.s.a.p. and I will extend our booking with All Hallows for another 2 weeks.
First come first served and booking is only secured with payment please.
See terms below.
If you would like to join any of our classes for the next few weeks either at All Hallows or in our Church Crookham studio it is essential that you book to guarantee you place.
All details below…
Joining us at All Hallows? – Protocols and information
I’m so excited about our return to All Hallows. 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 and Dance Fit crew will only require your indoor trainers to change in to, your hand sanitiser, sweat towel, and drink. We will not be going down to the floor.
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.
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) 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 15 months away from face to face teaching.
DYBO Live & Online – This week’s Classes are as follows:
At All Hallows:
Monday 6 July
6.30-7.15pm: Boogie Fit “Back To School 90’s Disco”
7.30-8.15pm: Total Tone – Top to Toe
Tuesday 7 July
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ‘Pride’ fabulousness
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.30pm Total Tone (All)
& All Hallows, book in advance only.
Tuesday
6.30pm 5 in 1 Fitness Class – (Mixed)
7.30pm Dance Fit (Intermediate)
& All Hallows, book in advance only.
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 Levels)
****** 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!
£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.
No Bake Strawberry Cheesecake (found on Wholesomedelicious.com)
Paleo, vegan and gut friendly!
- 2 1/4 cups raw cashews
- 2/3 cup coconut cream
- 1/2 cup maple syrup
- 3 tbsp coconut oil, melted
- 2 tbsp lemon juice
- 1/2 tsp sea salt
- 5 cups diced strawberries + more for garnish
For the base:
- 1 1/4 cup pitted medjool dates,
- 2 cups raw pecans
- 1 tsp cinnamon
- 1/4 tsp sea salt
- Soak cashews in boiling water for at least 15 minutes, or overnight While cashews are soaking, make the base. Combine dates, pecans, cinnamon, and sea salt into a food processor. Pulse until the mixture forms a sticky dough. Take the dough and press into the bottom and a little up the sides of an 8 – 10 inch spring form pan.
- Now continue to make the cheesecake. Drain the water from the cashews. Place inside a blender or food processor with coconut cream, syrup, coconut oil, lemon juice, sea salt, and strawberries. Blend until completely smooth, this could take up to 5 minutes.
- Pour mixture on top of the base. Transfer pan to the freezer. Freeze for at least 2 hours, or until cheesecake is set.
- To serve, sit out to soften for at least 1 hour from the freezer. Decorate with additional strawberries.
Yum!
Have a fab week!!
Love ya,
Helen x
