Hiya…
I’m writing this ‘Catch Up’ from Seat 14A as I fly to my holiday destination. Actually, this is the second draft as my first one (obviously brilliant!!), was lost in a black hole of Word documents and may now be in another dimension. Most frustrating when I was trying to keep my holiday work-free but hey ho, it keeps me out of trouble and entertained during the flight. I’m not really very good at sitting still for long, maybe I will organise a flash mob, dance routine or workout at the back of the plane!
Whilst I’m away and because I love ya, I want you to be as active and healthy as possible, so I have set you 12 Days of Challenges to keep you focused on your health and wellness to do until I get home. Of course, the DYBO Monthly Membership holders can access DYBO TV for lots of class videos and there are also some freebies on the landing page – email info@dybo.co.uk and Steve or Sarah can help you find them.
Day 1
Drink Up
I challenge you to fill a 2 litre bottle of water and set an alarm on your watch/phone etc. at 15 minute intervals. Take a sip every 15 minutes until you have finished the water no matter where you are or what you are doing! (do his every day until it’s a habit).
Day 2
Xmas Wiggle Walk
I challenge you to take a 15 minute fast walk or jog around the block/ garden/ house at least twice in the day or 3 x 10 minutes, I don’t mean a stroll – getting a wiggle on as you walk!
Day 3
Stroll and Stretch
Today make time for a 40-60 minute stroll, breathe deeply and leave your phone in your pocket. Be present as you walk, notice the air, smells, temperature, colours etc. When you get home, stretch out your calves, back of your thighs, groin, front of your thigh and hips, buttocks and back – holding each stretch for about 12-15 seconds.
Day 4
Boogie Snack!
Choose a Christmas song that makes you happy and get up from your desk or whatever you are doing and have a freestyle boogie for one minute! Do it on the hour every hour for your working day.
Day 5
Squat for Santa
Today you will get up from you desk and do 10 squats every hour – why not invite your family/work colleagues to join you?
Day 6 (halfway!)
Happy Hopscotch
Today you will do one minute of Hopscotch every hour on the hour – if you can’t jump, do an alternating squat and hamstring curl! How about marking out hopscotch squares with chalk on the floor and inviting friends colleagues and or family to play along too?
Day 7 (yay, you have done a week already)
Take A Breath
Place your hands on your rib cage and breathe wide into your rib cage, keeping your shoulders down and relaxed throughout. Do this for 60 seconds and every hour throughout your day. Before bed do this for 5 minutes with your eyes closed and relax.
Day 8
Pre-pudding Tummy Tighteners
Sit or stand tall, with your spine, shoulders and pelvis neutral, eyes forward and chin parallel to the floor. Inhale 5 counts, exhale 5 counts and then draw the lower part of the abdomen (between the hip bones) towards the pelvis, not too tight – just about 20% effort and hold for 10 seconds then relax. Do this 8 times in the day, aiming to increase the duration of the hold – remember to keep breathing wide into the ribs throughout.
Day 9
Prancers Push Ups
Either hands and knees on the floor, or on your toes, or leaning on a chair bench or the wall. Aim for 10 repetitions, three times in the day. Obviously fab if you can do more.
Day 10
Beautiful Backs
Stand or sit tall, interlace your fingers in front of you at chest height, drop your shoulders and lengthen the back of your neck, pull on your hands but don’t let the fingers come apart, notice the muscles at the back of the shoulders and between the shoulder blades tighten. Hold for 6-8 seconds and release. Perform x 10. Repeat with your arms above your head x 10. If you have a resistance band, you can do Seated Rows and then Latt Pull Downs instead. Try to do this 3 x in the day.
Day 11 (nearly there!)
Tinsel and Tabata
The Tabata protocol is proven to reduce blood pressure and assist in the fight with insulin resistance and Type 2 Diabetes when done correctly.
Commence with a warm up and short stretches for the legs in particular, but also your back.
Then run on the spot as fast as you can for 20 seconds, rest for 10 seconds and repeat for a total of 8 reps (4 mins in total) then cool down and repeat your stretches.
Good luck!
Day 12 (yay, made it)
Top to Toe Stretch
Either after a morning shower, walk or before bed after a warm bath.
It’s a good idea to work from the top down so that you remember everything ie. back of neck and shoulders, back of the arms and the chest, sides of the body, chest, and back, front of hips and thighs, back of the thighs, buttocks, calves and ankles. Hold each stretch between 12 and 30 seconds.
Repeat the ones that feel tight or imbalanced.
23rd December
Christmas Cracker Workout 6.30-7.15pm
Join me for our annual fitness and fun session on Zoom from your room. it’s a top to toe workout for everyone, why not get everyone at home involved.
Christmas Cracker Workout Zoom Link
https://us02web.zoom.us/j/95416823519
£6.50, voucher credit and included in Monthly Membership
How about a celebratory Zoom drink and tunes afterwards? We are playing!
Have a fab Christmas – eat, drink and be merry and if you need any fitness in your life why not revisit these 12 days of activities!
Zoom Workouts over the Festive period
Join us for Christmas Cardio and Condition 29th December 6.30-7.15pm
https://us02web.zoom.us/j/95899675041
and Seasonal Stretch & Core 30th December 6.30-7.15pm
https://us02web.zoom.us/j/95416823519
Face to Face classes resume at All Hallows and the DYBO Studio from/including 4th January 2022.
Class Fee increase 2022
The last class increase was 50p back in 2013, so it’s well overdue.
Over many years of teaching, I have invested greatly in venues, trainings, qualifications, equipment and so on. The pandemic has resulted in even greater investment, leaving me out of pocket. I truly hope you regard our classes as excellent quality and know that it’s my passion to support you with your health fitness and wellness. It is also my profession and source of income, so the time has come to increase classes fees by just £1 per class (let me know if this causes you genuine financial hardship, we will see what we can do).
Pricing as follows including T&C’s
£7.50 per class (book in advance)
£65 for 10 class voucher -to be redeemed within 12 weeks of purchase (book in advance)
The Monthly Class membership will remain at just £50 and includes access to all classes for the month, £5 discount for all one to one services and complimentary access to DYBO TV and ‘on demand’ class recordings.
Membership runs from the first to the last day of the calendar month and payment must be received on the first day of the month in order to be valid. All classes must be booked in advance.
The only changes to the membership terms are that one full month’s notice must be given if intending to cancel membership. One membership restart will be accepted per year.
As we begin a new year, traditionally a time of more people returning to classes plus we are continue to live in the shadow of a pandemic and so social distancing requires me to limit class numbers, plus sufficient time to sanitise between classes, it is necessary to ensure that you book and pay ahead for your classes. Please do so as far in advance as you can to ensure your space. Last minute ‘no-shows’ must be paid for to be fair to all. Members please also book in advance.
No cash/cheques will be taken at this time – only online payment.
Please pay via BACS, notifying us of the class you wish to attend before payment and then when confirmed, make your payment.
Email info@dybo.co.uk
Bank details are UK Fitness Academy Ltd.
Sort Code 09-01-28, Acc No. 04284324
I firmly believe that we offer wonderful, effective, friendly and fun classes that provide something for everyone. We aim to keep you safe, cared for and relaxed in the knowledge that we are highly trained, qualified, fully prepared, professional and diligent when creating and delivering your classes and the environment in which we teach them. Our classes and one to one services represent fantastic value.
I hope you have a fab week and I will see you live on the 23rd December!
Love ya,
Helen xx
