I took the leap!

Almost 4 weeks ago I was approached to work on a dance engagement and initially I said no to the offer thinking that it would be too hard to get the DYBO classes covered and move my PT clients, then within hours I regretted the decision!

You see after the Dance gig I did in the Summer (for the Emily Attack Show) I realised that I wanted to do more dance work and I had put that message out in the universe, then when another opportunity came along I turned it down!

What a Wally!

Luckily for me the choreographer held my place so that I could sort out class cover and re-schedule my one to one clients!

This is the message I sent the choreographer ,

“Yes I will do it, I shall take the leap and let the universe handle the splash”

Which it did!

Was I nervous? Hell yeah!

Was it hard? Absolutely!

After two full days of rehearsals and a filming day that started at 3.30am I was both knackered and battling with my confidence.

I rose to all of the challenges (no concessions for my age) and took a huge step out of my comfort zone.

Am I happy I took the leap? 100%

I still can’t believe that the most fantastic choreographer, Richard Marcel, chose me to dance with 30 other dancers who are aged 18-25 and at the peak of their powers. The job was a hybrid of TV promotion and live performance filmed at the Westfield Centre, Shepherds Bush. The client is Disney+ and it is a promotion for their upcoming movie ‘Disenchanted’. In case you were wondering I’m 57 at the end of this month so literally old enough to be their mum ( even Grandmother)!

Dance is for everyone at every age and yet we rarely see representation by older dancers , remember we don’t stop dancing because we grow old, we grow old because we stop dancing!

Movement at every age is medicine (and even more so as we get older) – if we sit all day then we become ‘sit fit’ and only fit for sitting, if we get up and get on with all that life offers us, training our minds and bodies to do so then we truly have functional health and fitness.

I aim to prepare your body and mind for ‘life fitness’, all you have to do is show up and do your best even if at times it is uncomfortable, challenging, inconvenient and so on!

Another big thank you to Rachel Webb for taking such great care of my DYBO Darlings, and DYBO family thank you for taking such great care of Rachel.

The week ahead…

New routines and choreography for you all as always and remember I’m taking requests for music and content so keep ’em coming…

and on Friday…

Note – Class Booking details, payment and Zoom links are in the second half of this newsletter.

IndepenDANCE

Low Carb Chocchy Cake (but not low calorie)

Please try this cake recipe I found on a diet keto website and let me know what you think! I haven’t given this a go yet, but it looks amazing!

The Cake

• 1/2 cup butter melted
• 7 tbsp cocoa powder
• 1 tsp instant coffee granules (optional, enhances chocolate flavour)
• 7 eggs
• 1 tsp vanilla extract
• 2/3 cup coconut flour
• 2 tsp baking powder
• 2/3 cup Sweetener (eg Stevia)
• 1/2 tsp salt
• 1/2 cup unsweetened almond milk (more if your mixture is too thick)

The Cream filling

• 2 tbsp water
• 1 tsp gelatin (I use vegan)
• 1 cup heavy whipping cream
• 1/4 cup fine sweetener
• 1/2 tsp vanilla extract

The Glaze topping

• ¾ cup heavy whipping cream
• ⅓ cup sweetener
• 3 oz unsweetened chocolate, chopped
• ½ tsp vanilla extract

Instructions

Preheat oven to 350.

In a medium-sized bowl, whisk melted butter, cocoa powder and coffee

Add vanilla and egg and whisk until mixture is mixed.

Add coconut flour, baking powder, salt and beat until smooth. Beat in almond milk. (If this mixture is still too thick, whisk in almond milk by one spoon at a time).

Divide mixture across 2 cake tins and cook for 20 to 25 minutes. To check the cake is done put a knife in the centre and when you pull it out it’s clean. Cool for 5 minutes and then transfer to the wire rack to cool well.

Then place the water in a bowl with the gelatin. Whisk to combine. Heat it for 30 seconds in the microwave and whisk until the gelatin dissolves.

Cool for 10 minutes.

Filling -In a large bowl, mix the cream, sweetener, and vanilla. Start to beat at high speed and slowly pour into the water/gelatin mixture.

Beat until the cream holds peaks. Place one layer of cake on a serving plate and spread with cream. Transfer to refrigerator for 30 minutes. Then place the second layer of cake on top.

Topping -In a large saucepan over medium heat, mix the cream with the sweetener. Warm over low heat, remove from heat and add chopped chocolate and vanilla extract.

Let sit 4 minutes and then whisk until smooth.

Let the mixture cool for 5 to 10 minutes, and then it pour over the cake slowly. You can use a spoon to cover the sides or simply let it drip. Allow to set for 20 minutes before serving.

Have a fab week and remember life and happiness lie outside of our comfort zone!

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 – ‘Dancing with the Stars’!

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 2 years 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..

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  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, 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.

*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 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, 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 months away from face to face teaching due to the pandemic .

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Joining us on Zoom? – Links and Information

Monday

https://zoom.us/j/93817898799

6.30pm Boogie Fit
7.30pm Total Tone

Tuesday

https://zoom.us/j/94370544053

6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit

Wednesday

https://zoom.us/j/95899675041

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 

https://zoom.us/j/95416823519

6.15pm Contemporary Stretch 

7.30pm Dancespiration

Friday

https://zoom.us/j/92666213498

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

1. 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.
2. 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.
3. 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.
4. 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!
5. Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
6. 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.
7. 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!

£7.50 per class. Paid in advance please.

10 Class Voucher £65 (to be used within 12 weeks of purchase)

Membership, unlimited classes, £50, plus a pandemic 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). One full months notice of membership suspension/cancelation is required with One membership restart permitted within a 12 month period. Bonus £5 discount for one to one services for current membership holders.

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.