… washes this hand too”, is one of my favourite lines from a song (the Musical, Chicago).
Very apt at this time but it means that we can help each other.
Helping each other provides mutual benefits, the happiness hormone boosting effect of helping others is a great reward in itself and graciously receiving help when it’s needed will benefit both giver and receiver.
(Check out this article when you get a chance https://www.mentalfloss.com/article/71964/7-scientific-benefits-helping-others)
There is no better time like the present to help each other out, it can be as simple as shopping local, referring custom, writing testimonials, sharing events and copy on social pages, giving time and help with chores and tasks.
Taking the time to ask if some one is okay, needs help or simply to say thank you, goes a long way to supporting that person (who may be struggling behind the scenes).
When you guys show up to our classes and training sessions, send me thank you messages privately and publicly and tell others about what it is that I do that you value so much means the world to me and helps to fill my happy bubble – I’m only human and some appreciation goes a long way (of course it doesn’t pay the bills, so helping me attract clients certainly is essential to keeping me in business and able to continue providing all the health fitness dance services that I do)
Can you imagine how my happy bubble felt after receiving this message
“Morning Helen….please put this on your public reviews, fb wherever. Obviously I want to stay anonymous due to my privacy, but I just want ppl to know how totally amazing you are …..
Thank you Helen for an amazing pt session yesterday, I arrived in so much pain, but left pain free. Your guidance, training, knowledge and compassion had been immeasurable since my serious brush with Covid. It has, and still is at times, such a long road to recovery, and you have been such a major part of that. Every time I have wanted to give up, you have been there to train and nurture me back on the road to fitness and wellness.
You are an amazing trainer, motivator, and in many ways healer .Thank you so much X”
If you are in business and want to share what you do with our DYBO community speak up, let me know and I will share. If you have achieved something special during this time tell us, let us share in your joy. If you have have goals and dreams we might be able to help you with, or if you need help let us know! Our DYBO community is filled with wonderful, talented, smart, generous and kind people.
Remember
“This hand washes this hand too!”
Together we are stronger.
Keep me posted please
I know holiday season is upon us, if you are taking a break, will you let me know with as much notice as possible please, so that I can ensure that the class and PT schedules reflect the DYBO family requirements. At this time of year we usually go on to summer schedule but this isn’t a usual summer is it!
Suggestions and requests
It truly helps me to know what sessions you would like, plus any music ideas and requests. So let me know.
Preparing for a fab session
I want each and everyone of your Zoom classes to be brilliant and I work hard at my end on preparing the best content, music, light, sound, picture and delivery that I can (with the help of Steve of course).
When you come to our classes at All Hallows you have a period of ‘getting in the zone’ that includes getting your kit on, some time in the car, arriving at class and setting up your ‘pitch’. At home I can see that sometimes there are many distractions, arrival is a bit late (often getting later and latter missing some of the important warm-up) and you are disturbed in a way that you would not be at class. All of these things will affect your focus, connection with the class and potentially the success and enjoyment of your session. I know that it often can’t be helped and believe me I only bring it up because I want you to have the best and safest session possible. Just a thought and of course it’s up to you, I recommend that where you try to make your zoom ‘home studio’ class as close to our face to face class as you can. Remember we have a list of audiovisual tips below to make your experience tip top.
Gyms can open on the 25th July… but
Remember that the numbers allowed in to the building at any one time is based on 100sq feet per person, including staff.
Rigorous sanitizing should be taking place throughout the building and between every class and after every piece of kit in the gym has been touched.
The distance between gym equipment should be a minimum of 1 m plus with a screen or 2 meters without one, please check this when you attend.
The venue and gym must operate a strict one-way system.
Sanitize hands upon arrival and regularly during the visit.
It is recommended that you arrived changed for our session and avoid using the changing rooms where possible.
A separate in and out door system to the gym and studio is recommended.
Group exercise classes in studios/halls should be set out with 4 x 4 meter boxes with the teacher having a larger box and use of the space between boxes to assist class participants if necessary. This means that fewer participants can attend and booking is essential. Client details must be taken and kept for 21 days in the case of a Covid infected participant within the group and track and trace being implemented.
Teachers must wear a head microphone/similar and music levels should be kept low to discourage raising voices. Participants own mats and towels must be brought to class (no towels to be used in the gym).
Clients must not arrive more than 5 minutes before the class, cueing is not encouraged and social distance must be maintained. Participants are to enter as directed and following or when evacuating the class the studio is to be cleared by those nearest the door first and no lingering is permitted after class.
No close contact or hands on coaching is permitted.
The studio must be sanitized thoroughly between sessions (minimum of 10 minutes), but it takes me 15mins to do my PT gym after one client!
Open windows and fresh air conditioning (not recycled air) is required. The use of fans may blow the virus into others workout or space, I certainly don’t think that’s a good idea – it’s not recommended by Cimspa but the UK Active guy said it was ok?
Many studios will not be including dance/off the spot activities on the timetables. Class durations will be shorted to allow for cleaning and more classes.
Note some teachers have lost their classes and others are teaching for reduced fees and must also clean the studio, so be kind.
Continuing with Zoom and outdoor sessions is recommended above indoor exercise by the Reactivate course (created by Sport England). This is the training I have undertaken and reported in this over view.
If you are concerned that the Gym/studio is not adhering to the guidelines, raise it with your teacher, management and if in doubt vote with your feet, leave and stay safe!
Returning will not be the same as it was before lockdown so please be aware, be vigilant , be kind and be safe!
All Hallows
Have told me that they will not be inviting us to return until late September, at the earliest. I am looking for potential outdoor facilities for may be a once a week outdoor session and will continue with Zoom classes for as long as you want them, any suggestions?
I am looking into social distance small group sessions and potentially inviting by rota DYBO participants to join me in my studio for our Zoom class broadcast. Let me low if you are interested.
Currently I am working from my outdoor gym but will fully open the Indoor PT gym after the 25th July.
Sports Massage Therapy will be available again very soon (I’m awaiting my privacy screens and specialist PPE).
A note on masks
WHO have deemed it unsafe and impractical to exercise in a mask, fresh air and social distance is the safest way to exercise.
Here is a video about which way to wear your mask
and this is how I am preparing and arranging my mask for safety and comfort
Of course there is always this interpretation!
https://www.facebook.com/zosha.piotrowski/videos/10158680612379948/
This week’s Classes…
Here are the links for this week’s classes and payment details and support as to how you can have the best online experience with us, if you are having trouble connecting then contact Steve on his mobile (Call, SMS or WhatsApp on 07968 759826) and he will help.
DYBO Live & Online – Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.15pm The Middle Bit – Complimentary when attending BF or CD or £3.50
7.45pm Cardio Dance (Intermediate)
Tuesday
6.30pm HIIT (Simple & effective fitness training)
7.15pm Core Power – Complimentary when attending HIIT or DF or £3.50
7.45pm Dance Fit (Intermediate)
Wednesday
6.30pm Old Skool Step (All levels)
7.15pm Barre Fit (All levels)
Thursday
6.15pm Contemporary Stretch (All levels)
7.30pm Dance & Perspiration (Fitness with a Dance focus, more experienced)
Friday
6.30pm Freestyle Fitness Yoga (Relax, Restore and Reboot)
****** All the above classes change and vary weekly! *****
How to prepare your 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
£6.50 per class. Paid in advance please.
10 Class Voucher £55
Membership, unlimited classes, £50
(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.
Blueberry Crumble
Crumble is simply my most favourite Pud!
You can enjoy this one and feed your gut healthy food, yay!!!
Ingredients
-
- 2 pints fresh blueberries
- Juice of 1 lemon
- 1 cup almond flour
- 1/2 cup slivered almonds
- 1/4 cup coconut oil, melted
- 2 tbsp maple syrup
- 1 tsp cinnamon
- 1/8 tsp salt
- Pinch of nutmeg
Directions
- Preheat the oven to 375 degrees F. In a small bowl, toss the blueberries with the lemon juice. Divide between six ramekin dishes.
- Using the same bowl, mix together the remaining ingredients until combined. Spoon the almond crumble over the blueberries. Bake for 30-35 minutes, until bubbly and golden brown. Let cool slightly before serving.
I love some Coconut Yogurt or cream spooned over…. mmmmm
Lets keep supporting each other.
Have a fab week.
Love ya,
Helen x
