Over the years we gain miles on our ‘vintage chassis’ and ‘our dashboard clock’, as a consequence we store and produce fewer vitamins and minerals, whilst at the same time our daily calorie requirement reduces (due to the reduction of activity levels, and of muscle mass). This means that as we get older we need to ensure everything we eat has more nutrient density and fewer total daily calories and we must work conscientiously and consistently on building and maintaining our muscle and bone mass.
Good quality supplementation becomes essential, as is less time sitting and more time moving. This is important for our aesthetics and to avoid/reduce many of the health issues blamed on ageing, which are actually preventable or at least controllable! Vitamin D is one of those vitamins (important for bones, heart and mood) and as we all know it is gained from being in daylight rather than artificial light – former advice regarding supplementing Vitamin D in the Winter months has been amended suggesting that we in the northern hemisphere also supplement in the Summer. However with these long days, I recommend that you get out in to the daylight as much as you can! When out between 11am and 4pm you should ‘slip slap slop’, but either side of those times spend 20-30mins without sun block on your skin to allow your bodies to create Vitamin D. Obviously that depends upon the strength of the sun that day, where you are in the world and your skin type!
The skin on my face is completely different from that of my body so I always wear a sun block on my face and a hat in the sun, to reduce hyper pigmentation and skin ageing plus heat stroke.
So enjoy the sun, the Summer Solstice and these lovely long days with more time and inclination to get out in nature – it’s one of the best medicines next to group exercise and dancing with the DYBO Family!
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I need your help!
We simply have to increase the numbers attending our classes in order for me to keep class fees where they are.
I have the opportunity to have a stand at the upcoming All Hallows Summer Fete, which is a great opportunity to inform local people of our classes, I have already put out a request for help on the day but only two DYBO family have offered help.
I’m asking for your help with talking to folks who want to know about DYBO and what we offer, you can tell them why you attend and how you have benefited. Nothing technical just sharing how friendly everyone is and the fun we have together. Our DYBO family is of a broad demographic so everyone is welcome and therefore needs to be represented. The fete is 11-4 but no need to be there all the time ,we can do shifts.
So please help if you can. I will pay you with drinks and cake!!!!!
The week ahead
Due to client holidays I have a few appointment slots available, so if you want to book in for a massage treatment or to work with me on fitness, mind-set, well being, gut health or anything related to your self care then get in quick.
It’s Pride Month and I have planned some awesome classes and playlists for our classes to celebrate and especially show our queer friends that we love, embrace and celebrate them.
Continuing my exploration of eating what we can grow at home in our gardens or rage locally here is a bit of info about one of my fav’s, Basil.
It can be a bit fussy but I think I’ve cracked growing it as follows…
Basil prefers moist soil – not too wet and not too dry, So damp soil is best. Although basil loves warm weather, a hot midday sun can be rather harsh. If you see wilting only during the peak hours for Summer temperatures, you may need to add light shade over your Basil plant and mine is doing so much better now I have moved it to where I’m growing my bigger leafed veggies so it gets more dappled sun and some shelter plus the humidity than the plants create.
The list of health benefits of Basil are extensive and includes reducing inflammation and associated conditions, helping with mood and mental health, it’s a powerful anti oxidant (helps reduce free radical levels that cause diseases such as cancer), it’s good for digestion, fights infection and more. Check out this linkhttps://www.webmd.com/diet/health-benefits-basil
Here is my favourite Pesto recipe which I mix in to low carb Zen B yellow pea pasta – pop in with courgettie, mix in plain hummus, spread on toast with chopped tomatoes and add to courgette soup. If you make it a little more runny with more olive oil it makes a fab dressing for salads and marinade for veggie chicken, or salmon kebabs ! BTW it’s a modified Jamie Oliver one.
Ingredients
- ½ a clove garlic
- 1 big bunch of fresh basil
- 1 handful of pine nuts (I don’t pan fry mine)
- 1 good handful of freshly grated parmesan cheese (I use vegan hard cheese)
- Extra virgin olive oil
- 1 lemon, optional (I love the flavour)
Method
- Peel the garlic, then pound in a pestle and mortar with a pinch of sea salt.
- Pick, roughly chop and add the basil leaves, then bash to a paste (or pulse in a food processor).
- Add the pine nuts (very lightly toast first, if you like) to the mixture and pound again, then stir in half the Parmesan.
- Drizzle in some oil – you need just enough to bind the sauce and get it to an oozy consistency.
- Add most of the remaining cheese, then season with salt and black pepper. Have a taste, and keep adding a bit more cheese or oil until you are happy with the taste and consistency.
- Add a squeeze of lemon juice at the end to give it a little twang,
Have a fab Solstice week. Enjoy our Pride classes, book in with me for some self-care. It would be awesome if you can help me with the All Hallows Fete and enjoy the recipe tell me what you think!
Love ya,
Helen x
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DYBO Live & Online – This week’s 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
Wednesday (DYBO Studio)
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 (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)
6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.
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Joining us at All Hallows? – 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.
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 over the past, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been 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.
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 – 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 at times 2 x tennis balls and a sock!
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
On the night
*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, enter and be in their personal exercise space between 5 and 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 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, 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 cues.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than double in fact) indeed the government have lifted all guidelines, so it will be easy to maintain 2m social distance but please do keep your distance as some of our clients are more vulnerable to infection and wary .
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 you 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, 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, I now have to rebuild my group exercise business after months away from face to face teaching due to the pandemic and more recently these flu and cold bugs.
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.
£7.50 per class.
10 Class Voucher: £65 (to be used within 12 weeks of purchase).
Membership: £50, 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 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
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 Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.
****** 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.
