It’s all about…

DYBO, You and a bit about me and the team!

On Friday we celebrated our three-year anniversary of moving the DYBO classes online due to the Pandemic (closely followed by one to one, and even sports therapy!), what a scary and stressful time it was, but together we made it work and got  through those tough times feeling fitter and happier because we could get together for our fix of fitness, fun and camaraderie on Zoom!

I think we created something very special during that time – a special bond and friendship was forged and strengthened. In all my years of teaching face to face I would never have considered offering an online service let alone ‘on demand’ classes via our TV channel. So out of the Pandemic negatives we have gained plenty of positives to be grateful for and of course I’m so blessed to have had so many of our loyal and dedicated DYBO family stick with us throughout!

Some DYBO family have joined us since we returned to face to face classes, 15 months after we had to close our doors at All Hallows, and I thought you might want to learn or be reminded of our/my professional purpose and what DYBO is about?

DYBO stands for ‘dance your butt off’, which reflects our light hearted and fun focused approach to our dance and fitness services.

Our mission statement is to provide opportunity for our clients to

‘Reach for their Potential’

Our passion is to assist our clients access expert and bespoke instruction, advice, inspiration and support via our group exercise, and one to one services – including all types of classes (ie. dance, fitness, wellbeing, mind body, sports massage therapy, life coaching, NLP, gut health training and coaching)

Underpinning our light hearted delivery is many, many years of experience and practice, thousands of hours of study, research, education and training leading to many, many qualifications which has resulted in a well informed a holistic mufti-discipline skill set and approach to our clients health, fitness and wellness services!

The cherry on the cake is our passion and love for serving our DYBO family to the best of our abilities.

If you want to learn more about Helen’s professional pedigree click here for more info…

About our wellness classes – Over the past couple of weeks I have shared extra detail about our Dance, Dance Fitness and Fitness classes. This week I want to share more about our wellness classes.

Our Wellness classes provide the foundations for all components of our clients fitness without which everyone is more vulnerable to injury, wear and tear, reduced efficiency and increased fatigue plus less than optimal technique which affects performance in sport, dance and life .

Strong and stable foundations underpin, optimal movement – be it every day activities such as lifting kids, shopping, gardening or house work/ maintenance as well as sporting or fitness activities and so on.

Establishing healthy foundations are essential when embarking on a fitness campaign, and for every day living at the very least – we all benefit from addressing those postural and functional stability and joint mobility issues and it’s always essential to maintain these strong foundations when we move into more challenging fitness and sporting activities, and as we grow older.

My point is that our functional, postural stability and joint mobility classes are needed by everyone and one of my frustrations as a teacher and coach is seeing clients ignoring the need to address their postural, mobility, stability and flexibility issues – it’s short sighted and ultimately everyone gets caught out via aches, pains injuries and loss of performance! These classes also help balance our energy and combat the negative effects of our modern often sedentary, stressful lives and events

Contemporary Stretch

Our Contemporary Stretch class is an amazing and effective way to release, relax and realign and is the original creation of Helen who invented this class in the early 90’s after recognising the need for clients to have a balance to their workout schedule and life,. Helen created a class that assists clients recover from the hardcore, high impact and high intensity workouts in addition to preparing the mind and body for and recovering from the challenges of modern living (too much sitting, too little movement, sitting at computers and using hand held devices, too much stress and too little sleep etc.).

In Contemporary Stretch you will feel your shoulders loosen as you leave your tension behind and move towards a calmer and revitalised new you. This class includes movements often seen in Pilates, Yoga, Chi Ball, Feldenkrais, therapeutic exercise, Shiatsu, massage therapy, myofascial release/training, trigger point release, stability training and exercise science.

This class is ideal for everyone who needs to improve flexibility, postural alignment, mobility and joint stability as well as anyone suffering from neck, back or joint pain and recovering from injury.

Contemporary Stretch is an essential foundation and well being class for mind and body that stands alone in its benefits and compliments other training practises.

What to bring to class? Please remove out door shoes on arrival (ensuring that we keep the studio floor hygienic and free from stones and sharp objects) you can either work bare foot or in non slip socks,  bring a drink in a spill-proof container to rehydrate and a towel to mop up those pearls of sweat.

You will also require a mat, small mind/body ball (Chi ball) and resistance band. Some clients use a yoga block, yoga strap cushions (this is individual choice). On the last Thursday of the month we hold a myofascial release, self massage and trigger point class where we use our Chi balls, bands, and two tennis balls in a sock (to replicate a ‘massage peanut’). Some clients also bring along a foam roller/massage roller.

We are happy for you to borrow equipment to trial the class and can help you source your own equipment moving forward for hygiene purposes and home practise

In the winter months we recommend that you wrap up warmly.

Join us every Thursday evening at All Hallows at 6.15pm or join us on Zoom from the comfort of your home.

Freestyle Fitness Yoga Express

FFY is a blend of ancient Yoga inspired postures with modern fitness methods.

It’s a fitness program that incorporates stretch, strength and yoga-like postures. There is no dogma, chanting or use of Sanskrit terms. The focus of our Friday session is ‘Release, Restore and Relax’, however we also create classes that focus on strength, stability, suppleness and mindful breathing.

The content of the session always accommodates the requirements and requests of our DYBO clients.

Whichever class you attend you will feel fantastic afterwards!

What to bring to class? Please remove outdoor shoes on arrival (ensuring that we keep the studio floor hygienic and free from stones and sharp objects) you can work in bare feet or non-slip socks, a drink in a spill-proof container to rehydrate and a towel to mop up those pearls of sweat.

You will also require a non-slip yoga mat, *Yoga block, *bricks *yoga strap/ or belt (*depending upon need).

We are happy for you to borrow equipment to trial the class and can help you source your own equipment moving forward for hygiene purposes and home practise.

In the winter months we recommend that you wrap up warmly.

This class takes place every Friday at 6.30pm in our DYBO Studio in Fleet or you can join us online via Zoom. Email info@dybo.co.uk to book your spot.

Message from Steve: Hi DYBO crew, I just want to remind you that Helen has been put forward, in various categories, for a National Fitness Award and as with many awards the more nominations you get the more likely you are to get through to voting.

Can we count on your nomination?

If you feel that Helen deserves recognition for all her hard work over these many years and difficult times then here’s the link, go to the voting nominations section and nominate her for whichever categories you want to. We know that as a small independent operator she is up against the might of very large organisations so every vote counts, please spread the word!

Steve

Broccoli and Almond Soup

I love my soup maker and use it daily! This recipe is packed with broccoli, onions and garlic which are fab gut food and the almonds are a great source of protein, although the skins can be a little difficult to digest so if you get IBS etc. then definitely remove the skins after soaking.

Ingredients

• 75g raw almonds, (ideally soaked for 8-12 hours in cold water and remove skins)
• 1tablespoon olive oil
• 1white onion, diced
• 2 garlic cloves, minced
• 2 heads of broccoli chopped separate florets from stems
• 1 Litre vegetable stock
• ¼cup nutritional yeast
• 1 tablespoon lemon juice
• salt and pepper,to taste

Instructions

1. Heat the olive oil in a large pan and sauté the onion and garlic over a medium heat for 5 minutes until slightly browned.
2. Add the chopped up broccoli stems and sauté, stirring, for 2 more minutes.
3. Drain the almonds from the soaking water and rinse in a colander. Add to the pan together with the vegetable stock. Bring to the boil then put the lid on the pan and reduce the heat to medium-low. Simmer for 8 minutes.
4. Add the broccoli florets to the pan, stir together and press down so that the florets are submerged in the stock. Put the lid on and simmer for 4 more minutes.
5. Blend in pan with blender (or use a food processor) add the nutritional yeast, lemon juice and salt and pepper. Blend until smooth.
6. Serve with a drizzle of cream or truffle oil and garnished with chopped chives and toasted almond flakes.

Enjoy – Have a fab week guys and Happy 3 Year Anniversary for our online services and participants!

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

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, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been 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, 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, sweat towel and drink.

Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!

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

On the night

*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, enter and be in their personal exercise space between 5 and 10 mins before the class,

*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, 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 cues.

I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than 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 as some of our clients are more vulnerable to infection and wary .

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, 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, I now have to rebuild my group exercise business after months away from face to face teaching due to the pandemic and more recently these flu and cold bugs.

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.

£7.50 per class.

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

Membership: £50, 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 1^st day of the month 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