I’m so excited about the upcoming Platinum Jubilee celebrations and can’t wait to partake in local events, how about you?
We’ve all had such a challenging time over the past couple of years and with all the bad news recently and currently, having something to celebrate is exactly what many of us need to help boost our nation’s mood.
If you have any recommendations for events happening locally please do let me know, I’m determined to get involved (I’ve even put up bunting!)
I can remember as a child the Queen’s Silver Jubilee, and the excitement of the street party, cake, squash and being allowed to play in the road!
I feel privileged to witness this historic event and one that is not going to happen for several generations if ever again!
As you know I’m not one to work on a school night but I really am going to make the most of this once in a lifetime opportunity by joining the rest of the nation and taking Thursday and Friday off so I can join the fun too which means that the DYBO ‘out of office’ sign will go up for Thursday and Friday this week!
If you usually join us on Thursday or Friday, why not come and join classes on Monday, Tuesday and Wednesday for a change – let me know if you need help choosing a suitable session!
Of course Members you also have complimentary access to DYBO TV and 100’s of class recordings, so you can take a class at any time you wish!
Members, remember fees are due on Wednesday the 1st June, please read all terms and conditions of membership.
Jubilee Independance deal ends on Monday 6th June, book now!
We are delighted to announce that our next INDEPENDANCE event is on Saturday 1 October with special guest Jo Ali!
You will enjoy three unique dance classes and a stretch class.
- Street Vibes – Jo
- Sass ‘n’ Soul – Helen
- Latino Dance – Jo
- Restore – Helen
You will Save £13 with our special Platinum Jubilee Offer – only £25 p/p until 6 June. Standard price £38.
Payment Options
If link doesn’t work on your device, please either pay DYBO Academy via PayPal https://paypal.me/INDEPENDANCEOct?country.x=GB…
or Bank Transfer, reference ‘INDEPENDANCE JO’
Name: UK Fitness Academy
Acc No 04284324
Sort 09-01-28
If you are doing a transfer, please send a confirmation email to helen@dybo.co.uk with the name of the attendee(s) and contact number. Thank you!
Tickets are non transferable or refundable.
Location: All Hallows School, Farnham. GU9 9HF
We promise you an amazing afternoon, so come on and Dance Your Butt Off with us!
Helen & Karen
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This week…
I think a red white and blue fitness outfit theme would be lovely this week, if you have it and are happy to wear it.
You have lots of fresh class content for your classes this week and a new Latino Reggaeton routine for the Dance Fit crew!
You will enjoy new exercise sequences and techniques in Barre Fit and the Lesson plans for Total Tone, 5 in1 and Step class always change weekly!
Keeping it fresh, the importance of change!
You might wonder why I change the content of your classes and one to one fitness sessions every week. Here are some reasons why…
1) Safely improving fitness is achieved by following the principles of progressive overload – that is in order for our body systems to get ‘fitter’ (stronger, have more endurance, increased mobility, flexibility, improved balance, coordination, power, speed, agility etc.) we must gradually increase the load/strain that these systems are placed under. This allows the body tissues to adapt to the greater demands, but if our body systems are exposed to too greater increase in load, too frequently and in the same manner (repetitively without sufficient variation) then the risk of injury is increased. To avoid over strain/injury we must progress gradually via increasing resistance/load, volume, duration, changing pace, range of motion and reducing rest periods.
Safe improvement is achieved when changing one method of progression at a time.
Within our classes and one to one sessions I offer multiple options to accommodate various levels of fitness, skills and of course niggles and injuries. When attending classes and training consistently, DYBO participants notice their ability to push harder, perform more repetitions, take the harder options and require less rest.
2) Changing exercise routines regularly reduces the risk of fitness plateau (and eventual decline) in one area of fitness and the possible neglect maintaining/improving others. Specific training goals are always given appropriate training programs that might require activity efficiency e.g. to be a better runner, being efficient at running is essential and so running will be included in addition to complementary activities such as core conditioning, stability, muscular strength/endurance technique work etc.
3) Reduces the risks of over use injuries. By changing the type of activity we undertake we can assist ‘worked tissues’ rest and recover whilst continuing to train other tissues and systems in subsequent sessions eg. cycling works our bodies differently from running, Pilates works our bodies differently from weight training, dancing works our bodies differently from yoga etc.
4) Maintains motivation levels, and interest, thus preventing boredom and drop out!
Of course we can bring about greater fitness gains and reduce our risk of injury when we include optimal nutrition, hydration, rest, sleep and fun as part of our well being practice!
Gut Healthy Lentil Salad
Packed with gut healthy ingredients, this is a fabulous salad on its own or as a side dish, (found on ‘well and good.com’).
2 cups beluga black lentils
1 apple, cored and diced
1 yellow bell pepper, diced
1 large jalapeño pepper, diced
1/8 cup olive oil
1 tbsp balsamic vinegar
Juice of 1 1/2 ripe lemons
1 teaspoon salt
1 cup loosely packed, chopped flat-leaf parsley
1 tbsp sesame oil
1 1/2 tbsp minced fresh ginger
1/4 cup shredded unsweetened coconut
- Wash the lentils and soak them for 2 hours in tepid water; drain.
- In a deep pot, add 8 cups of water to the lentils & bring to a boil, cover, and cook on low heat for 20 to 25 minutes. Rinse the lentils with cold water and drain. Make sure the lentils are cooked but firm, not mushy.
- In a large bowl, mix together the lentils, apple, bell pepper, jalapeño, olive oil, vinegar, lemon juice, salt, and parsley. Stir and set aside in the fridge.
- Just before serving, heat the sesame oil on medium-high heat. When hot, toast the ginger and coconut for a few minutes until golden and toasty. Sprinkle this garnish over the lentils and serve immediately.
Have a jubilant time this week – I can’t wait to share our classes and training sessions with you.
Love ya,
Helen x
Class venue and bookings details below
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DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows (Book in Advance only): Zoom class details further down the page
Monday
6.30-7.15pm: Boogie Fit – ‘Cheery-Robics’
7.30-8.15pm: Total Tone – with bands hand weights and mat.
Tuesday
6.30-7.15pm: 5 in 1 Fitness – with bands, hand weights and mat.
7.30-8.15pm: Dance Fit – ‘Reggaeton latino mix’
Thursday ( No class this week)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration – ‘Queen’…Divas get your crowns, you are all Queens!
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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 for track and trace.
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 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
6.30pm Boogie Fit
7.30pm Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit
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 No class this week
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday No class this week
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
- 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, 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.
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/trainiing.
Do not attend classes if experiencing symptoms of Covid 19 infection or have tested positive and are instructed to isolate as per Government guidelines.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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