Phew, we made it to February… and I’m super impressed by the focus and effort the DYBO dudes and divas have put in to their training and classes this month. I hope the DYBO ethos and trainings have made your journey towards and maintaining optimal health, fitness and wellbeing (whatever your fitness goals) easier, effective and a lot of fun.
If you can help me boost awareness of what we do and increase attendance I would really appreciate your help.
All you have to do is post a review on our Google page (and/or our social media pages)… here is the link to our Google page.
Reviews here will help move us get on to the first page of search results and improve our digital algorithms – do I sound like I know what I’m talking about!!!!?????
Busier DYBO sessions secures our sessions and prices, helping us to continue to serve you. x
February is a great month to focus on matters of the heart so I’m going to start with L-arginine.
L-Arginine
L-Arginine is a vital amino acid that plays a role in a number of physiological functions in the body, but it is best known for its cardiovascular benefits, although it does so much more for us than that. Once in the body, L-Arginine converts to nitric oxide, which relaxes blood vessels, regulates blood vessel tone and flexibility. This improves blood flow, limits muscle fatigue and increases endurance within the muscles and systems served by that blood, which, in turn, reduces stress on the heart, improves circulation and lowers blood pressure. Every park of our body that is served by blood vessels benefits from optimal L- Arginine levels
Nitric Oxide increases oxygen carrying efficiency, so increasing L-Arginine increases oxygen delivery to the body’s cells. This is one of the reasons why nasal breathing ( rather than mouth breathing) is better for N.O levels as we produce more in our nasal sinuses than our mouth, however dentists recommend an L-arginine rich diet for dental and oral health. Interestingly in several studies it was shown that mouth wash products reduce L-arginine levels and in one study when comparing recovery rates in athletes who used mouth wash versus this who didn’t , revealed that those who didn’t use mouth wash recovered normal blood pressure more rapidly than this who did !
L-Arginine stimulates human growth hormone – the hormone that keeps your body and skin looking and feeling young, helps build muscle and boosts immunity.
The nitric oxide derived from L-Arginine is both directly and indirectly involved in almost all cellular responses throughout the body, from the cardiovascular system to the immune system, hormone function to nerve function.
- Here are examples of a few scientifically proven reasons that anyone who has a poor diet, insufficient in first and second class proteins especially those who are sedentary, athletes, those who exercise a great deal or have a stressful life style, certain categories of illness/disease (always seek medical advice) would benefit from an excellent L-Arginine supplement (the one I use has L-Arginine, L-Citrulline, Vitamin B6, B12, D3, Vit C, VitK and Folic acid).
Some of the roles of L-Arginine
- As an antioxidant it helps to protect us against heart disease, stroke, cancer, and diabetes, as well as slowing premature ageing.
- Provides cardiovascular support, including controlling blood pressure and plaque formation. Nitric oxide (NO) keeps arteries relaxed and pliable for normal blood pressure, preventing hypertension and angina.
- Enhances memory, particularly long-term memory, and may help with the effects of Dementia and Alzheimer’s. It is involved in the effective communication of messenger cells between nerves and the brain thus improving cognition.
- It boosts human growth hormone (HGH) production, which has anti-ageing properties, builds muscle and boosts immunity.
- It is also found to regulate insulin secretion in the pancreas, thus helping in the treatment and prevention of diabetes.
- Helps with cholesterol control by lowering serum and LDL cholesterol levels.
- L-Arginine enhances male sexual performance by improving circulation and blood filling of the penis, helping to treat vascular erectile dysfunction. There is some evidence to suggest that it will improve Prostate health.
- It reduces excessive clotting, reducing risk of heart attack and stroke .
- Reduces ante/post-natal hypertension in expectant mothers (even Pre-eclampsia) which poses a health/life risk to a risk both the expectant mother and the unborn child.
- Supplementation can be used in the treatment of asthma by opening pulmonary pathways for easier breathing and the treatment of lung disorders.
- It relaxes hypertonic sphincter muscles, preventing and healing hemorrhoids.
- Increasing levels of human growth hormone production, helps to build muscle and bone and leads to a reduction of body fat %, which may be useful in weight management and strength training. I also find that it curbs my appetite.
- Involved in wound healing and post-surgery recovery, research has shown it is useful in treating burn wounds and stimulates wound healing in the elderly.
- Useful in enhancing athletic performance due to its beneficial effect on the lungs, muscle, heart, bones. Steve noted that he had significantly improved training outcomes and recovery when he was taking an athletes dose of our L-Arginine supplement.
- Can help with gut and bowel performance and prevent issues.
- Might improve renal function. I have certainly noted its effect of passing water frequently.
Natural Sources of L-Arginine
Meat, fish, legumes, pulses, nuts, seeds, tofu, dairy
Here are some links to check out:
https://www.webmd.com/vitamins/ai/ingredientmono-875/l-arginine
https://www.medicalnewstoday.com/articles/l-arginine
Feel free to ask me about the supplement I take… helen@dybo.co.uk
The week ahead!
I’m excited to share all our wonderful classes and one to one training with you with lots of fresh new choreography content as always.
Firstly, I have a new name for our fabulous Tuesday night Dance fitness class.
I think it better reflects how wonderful this class is and differentiates it from other classes with the old title, do you?
Join our February Challenge
The week at a glance
New Course – Book NOW!
Yummy High Protein, Low Sugar (no refined sugar) Cookies
(Found on Made by Emily)
- 100 grams of peanuts
- 50 grams of walnuts
- 50 grams of almonds
- 30 grams of pumpkin seeds
- 40 grams of sunflower seeds
- Flax seeds, sesame seeds, and poppy seeds (add to taste)
- 1 egg, white only, don’t waste that yolk!
- Honey (to taste)
- Chop walnuts and peanuts into small pieces.
- In a mixing bowl, combine the chopped walnuts, peanuts, pumpkin seeds, sunflower seeds, sesame, poppy, and flax seeds.
- Incorporate the almonds into the mixture, ensuring that they are evenly distributed.
- Add the white of one egg to the bowl for binding and moisture.
- Add a tablespoon of honey and mix all the ingredients together.
Use round moulds to shape the cookies into neat, uniform shapes. If you don’t have moulds create desired shape on grease proof paper place on a baking sheet.
Preheat your oven to 180 degrees Celsius (350 degrees Fahrenheit).
Put the cookies into the oven and bake for approximately 15 minutes, or until they turn golden and become crisp.
Remove, cool and eat.
Nom nom nom!
I hope you like it.
Have a fab week, I look forward to seeing you!
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: Big Balls and what to do with them (Course)
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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 Big Balls and what to do with them
****** 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.
