How To Get The Most Out Of Your DYBO Class
I want you to have the best experience every time you come to our classes (and One to One sessions). I want you to know and feel that you are valued and your success matters to not just you, obviously, but to me and all the DYBO family too.
Creating your own positive experience begins before you even get to class, so consider/trying the following:
- Reach out to the instructor/organisation before the class to find out what it’s all about ie. the aims, content, equipment, music etc. Remember to ask about anything that is important to you.
- Check the Fees, Terms and Conditions and ensure you are happy with them and can/will adhere to them.
- Do you need to bring anything? Do you need directions, to borrow equipment, are there additional hire fees? When in the class do you need to be able to see/not see yourself in a mirror, need to be able to clearly see/hear the teacher to enhance your learning (ie. extra visual, hearing, or learning needs), be near a door, fan, toilet etc. Share this information with your instructor.
- Select your class based on the advertised level and content (so that it matches your needs, experience and goals) Unless you absolutely hate the class give it a go for a few weeks, once familiar with the class we can all improve really quickly.
- Ensure that you have completed the pre-class Par Q a least the day before your class and have discussed any issues that have been flagged with the person delivering the class.
- Plan ahead, book your session early and have it as a firm booking n your diary/reminder.You are then ensured you get the class you want and be far less likely to skip it. Prepare a kit bag with your water, towel and any equipment you need for that class and have it by the door/car etc. ready to pick up.You might also need to pack specific shoes/trainers/socks (we require clean, indoor only shoes/trainers to be worn at our DYBO studios), a mat, small equipment such a band, block, weights, chi ball etc. , or warm layers to accommodate your personal need for warmth/cooling. A dry top to pop on after class is a good idea to stop you getting chilled after a sweaty workout.
- Ensure you have comfortable and ‘activity appropriate’ clothing (expensive brands are certainly not required,) clean, comfy and fit for purpose is all you need. Ensure your footwear is safe and appropriate in order to avoid injury – and adequate ‘support’ for ladies and gentlemen is important too!
- Find out where to go when you arrive and arrive in good time (5-10 minutes is enough to settle in and get everything you need for the class, ready to hand. Your DYBO instructor will want to welcome you and will introduce you to other participants – feel free to ask questions etc. If you arrive very early please wait in your car, or quietly enter the studio trying not to disturb the previous class if it’s still under way. No chatting to others until the previous class is finished is respectful and appropriate class etiquette.
- If Zooming in, please do all the above, plus follow the advice outlined at the bottom of the page in the DYBO weekly blog . How you set up your AV and space will have a huge impact upon the enjoyment and safety of your session. At DYBO we request that Cameras on please but you will be muted – unmute yourself if you have a question. To ensure the smooth flow of the class and so as not to disturb other class members or the teacher and please be in the waiting room at least 5 minutes before the class, you can potter about until the class starts.
- During the day of your class, hydrate well throughout the day and avoid eating a large meal within 2 hours of the class, but please do eat enough so you have lots of energy to get the most from your class.
- Join our classes with an open heart and mind with a positive can-do mindset – feel free to ask advice or for clarification regarding any movement or exercise, we are happy to provide alternatives, progressions and adaptations wherever needed and appropriate.
- Take rest and hydration breaks as you need them (plenty are offered throughout the class).
- Ensure you complete the warm up, warm down and stretch elements of the class – arriving late and leaving early disrupts the class for your fellow participant and teacher in addition to being unsafe practice.
- Ensure you give it your best throughout, whilst following the coaching advice from your teacher who is, after all, well qualified and highly experienced. At DYBO we aim to help you achieve your fitness and wellbeing goals, safely, effectively and in the most enjoyable way possible. We are doing so in a group setting and so will consider the needs and safety of every participant equally. If you wish to ask about or discuss certain needs, problems or any element of your own personal fitness etc. then you are very welcome to book a One to One appointment.
- Please do not attend if you feel unwell prior to the class i.e. fever, difficulty breathing, chest pains or cold/flu/covid symptoms. Do not attend when experiencing symptoms below the neck ( eg temperature chesty cough aches). If you feel unwell during the class, please alert your instructor and if necessary, stop – you will be supported with first aid or medical attendance can be organised.
- Do not drink alcohol prior to attending any dance or fitness class as this can cause dehydration, disorientation and injury.
Our DYBO family are simply the friendliest, supportive, loyal, kind and caring group of people. Each one gives and deserves respect – we have a very special group, and I feel blessed to serve them/ you.
If you are reading this because you are part of our family or want to join us, I value and welcome you. If you are reading this because you are looking for a health, fitness, dance and wellbeing provider I truly hope that you find some people that with make you feel as supported in your goals and in life as the DYBO family make us feel.
The week ahead…
I’m afraid I’m still getting in incorrect payments – please amend Direct Debit, Voucher and Pay As You Go payments, thank you.
Marry Me Chickpeas
(from Nora Cooks dot com)
A fabulously warming, nutritious one pot recipe!
Ingredients
- 1 tablespoon olive oil
- 5 cloves garlic, minced
- 1/2 cup sun dried tomatoes, chopped
- 1/2 teaspoon oregano
- 1/2 teaspoon red chilli flakes
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 x 15-ounce cans chickpeas, drained and rinsed
- 1 cup vegetable broth
- 1 tablespoon tomato paste
- 1 cup vegan cream, I use coconut cream
- 2 cups baby spinach, sliced
- 4-5 fresh basil leaves, chopped
- Optional: 1/2 cup grated vegan parmesan cheese
Instructions
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In a large sauté pan, over low-medium heat, warm the olive oil. Add the garlic and cook for 1-2 minutes, stirring frequently, until fragrant.
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Stir in the sun dried tomatoes, oregano, red chilli flakes, salt and black pepper. Cook for 1 minute.
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Now add the chickpeas, broth, tomato paste, cream and spinach and stir well. Bring to a gentle simmer over medium heat and cook for about 15 minutes.
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Taste; add more salt, pepper or red pepper flakes as desired.
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Remove from heat and stir in the fresh basil and grated parmesan. Serve immediately with crusty bread for dipping, or on to of cooked rice, pasta or even a baked sweet potato. Enjoy!
We had this over the weekend and it was delicious!
Have a great week and please do spread the word about DYBO and how we can help people you know!
Luv ya,
Helen xx
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)
6.30pm: Boogie Fit
7.30pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30pm: 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)
6.15pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30pm: Dancespiration
Friday (DYBO Studio)
6.30pm: Friday Fitness Yoga Express
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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, ie. slip off your outdoor shoes, place in your bag, or leave at the door , and change into your indoor trainers . 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.
50 min Class – £9.00, 60/65 min Class – £9.50
10 Class Voucher: £85 (to be used within 12 weeks of purchase).
Membership: £59, 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 Friday Fitness Yoga Express
****** 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.
