Have you seen all the marquees, machinery and ‘hubbub’ taking place around Church Crookham and Tweseldown? Hollywood has arrived and taken over Mini and Piccalilli’s favourite walking spot (I think the girls are after some bit parts in the game of thrones prequel being filmed there, I might have to get them an agent, ha ha).
We had our own day of ‘Razzle Dazzle’ on Sunday with the return of our Independance Day event, having had to cancel 3 x times previously! It was an absolute joy to have the wonderful Jo Ali return along with Independancers from far and wide (as well as some DYBO Divas too).
It was an utterly blissful day and in addition to the love of the classes and the choreography, I had a thank you from those who noted how safe they felt due our Covid safety procedures, a lady who works front line NHS also went out of her way to thank me.
Very pertinent when I have just received a message from a DYBO family member who has Covid for the second time, and she is double vaxed, poor thing!
This has reinforced my belief that we still need to be careful when out and about and that my decision to maintain my Covid safety protocols is best for all concerned even though it affects my bottom line!
On that note if the weather is bad and you don’t have a brolly, I will aim to have completed the sanitising 5 minutes before class so you come straight in, please remember to remove your shoes as you come in and take them with you to your space.
Can I please remind you to book your classes as far ahead as you can, I am reviewing the timetable based on each classes attendance numbers leading up to half term. Please remember that I am already committed to hiring the hall and paying for all the Wi-Fi, Zoom etc. based on your bookings so last minute cancellations must be paid for and low attendance figures will affect my decisions moving forward post half-term. I’m sure you understand. I had 4 last minute cancelations and more no shows the other night taking income below break-even in to loss.
30th September, Zoom only.
30th September is the only day of the year we can’t have our studio at All Hallows so both Contemporary Stretch and Dance will be on Zoom!
I can invite 5 of you to join me in the studio for Stretch, so let me know if you want to join me. All spaces for Dance have already been taken in the studio with me so Zoom in to join – you could always invite a pal to join you at your place!
Sober October
Skip the booze in October, raise money for charity and benefit from…
* better skin and clearer eyes
* increased energy levels
* potential fat loss and abdominal bloat
* saving money
* improved sleep
* better mental health and function
* better hydration
* reducing risk of cancer
* reducing blood pressure
* improving liver function
Just one month of sobriety will do so much good for yourself and others
https://www.gosober.org.uk/community
Well done Justine!
…who on Sunday, completed her first half marathon in 2:13:51 proving that challenges can be trained for and met head on throughout life!
DYBO Live & Online – This week’s Classes are as follows:
NOTE THAT FOR THIS WEEK ONLY THURSDAYS CLASSES ARE NOT AT ALL HALLOWS AS MENTIONED ABOVE
At All Hallows (Book in Advance only):
Monday
6.30-7.15pm: Boogie Fit “Back To School 90’s Disco”
7.30-8.15pm: Total Tone – Top to Toe
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration
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Joining us at All Hallows? – Protocols and information
I’m so happy to be able to run classes again at 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, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, your hand sanitiser, sweat towel, and drink.
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.
Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!
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) indeed the government have lifted all guidelines, 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 18 months away from face to face teaching.
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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
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dance & Perspiration
Friday
6.30pm Freestyle Fitness Yoga
****** 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 on our DYBO TV channel ! (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.
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Red Lentil Rice
Low in carbs, high in protein, gut healthy and tasty!
Try this recipe…
- ½ cup chopped onion (1 medium)
- 1 teaspoon cumin seeds, crushed
- ½ teaspoon salt
- ⅛ teaspoon cayenne pepper
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 ⅓ cups red lentil rice
- 28 ounces chicken broth (I use veggie stock)
- ½ cup water
- 1 cup frozen peas
- ½ cup dry red lentils, rinsed and drained
- ¼ cup snipped fresh mint
- 1 teaspoon garam masala
- 1 Yogurt Raita (see below)
Step 1
In a big pot Cook onion, cumin seeds, salt, cayenne pepper, and garlic in hot oil over medium heat for 2 minutes; add rice. Cook and stir for 1 minute more. Carefully add broth and water. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.
Step 2
Stir peas and lentils into onion mixture. Return to boiling; reduce heat. Simmer, covered, for 8 to 10 minutes – more or until lentils are just tender. Remove from heat; stir in mint and garam masala. Let stand, covered, for 5 minutes before serving. Serve with Yogurt Raita. Makes 6 main-dish servings.
Yogurt Raita
- 1 6 ounce carton plain yogurt
- ¾ cup chopped, seeded cucumber (1 small)
- ½ cup chopped, seeded tomato (1 medium)
- 1 tablespoon snipped fresh mint
- ⅛ teaspoon salt
- Dash ground black pepper
In a medium bowl stir together yogurt, cucumber, tomato, mint, salt, and black pepper.
Let me know what you think!
Have a fab week, see you in the studio be it with me or your home!.
Love ya,
Helen x
