As August draws to a close and our society opens up a little more each week, albeit it in a different way, I’m finding myself feeling a little more anxious as I look forward to the end of summer. In my experience our local society has done really well at taking care of each other and ourselves, respecting and reacting to this unseen danger by social distancing, hand washing and sanitising appropriately whilst continuing to work, care for each other and lead a great life.
I’ve been out to local restaurants a couple of times and have had a lovely time. Putting on ‘clothes’ and doing my hair felt like a treat and my experiences have been very positive so why the increase in concern you may ask? Fearing the unknown and not trusting my resilience and creativity to live well (despite proving repeatedly that I can) could be the reason, or just beginning to get used to this way of living as normal and not having the energy for more change could be another or both? Being concerned about our physical, mental, social and economic health are legitimate concerns yet we can create strength in all by keeping calm and clear headed. Not believing the hype or sensationalism, seeking counsel/advice from legitimate experts, hanging (virtually or face to face) with positive ‘up beat’, ‘can do’ people and by taking pre-emptive action by caring for our health and boosting our immune systems via optimal exercise, great nutrition, stress management, optimal sleep and creating/maintaining a ‘can do and want to’ mind set.
I want to support you guys, myself and family, live life to the max here and now – even during a global pandemic! Every day is a precious gift, we can’t ‘return’ 2020 and ask for a new one to replace it because it doesn’t fit, this is what we have to work with for the foreseeable future – let’s truly live well!
I’ve had some great messages from our DYBO family about how they would like to ‘Boost’ their lives so I’m taking this information and addressing it in to my ‘BOOST’ course , there is still time to share your thoughts and express your interest in joining ‘BOOST’ for mental and physical health, fitness figure and Life!
I’m placing the Purify Kit orders with my supplier on Tuesday 25 August ready to include in the Boost plan, let me know if you would like to get one (or any other nutrition supplements). Please remember that I have extensive training in Gut health, nutrition, health, well being and fitness across many disciplines, this is my profession and I have been working in this field for 37 years accumulating a great number of qualifications, trainings and experience.
I carefully research before sharing my knowledge!
Good luck to all you teaching professionals, kids and parents who are preparing to return to school next week, I hope all goes well.
Tour de France
Good luck to Steve’s team, ‘Team Sunweb’ who will be competing in the Tour De France starting this coming Saturday. Steve’s role within the team is to oversee the Trainers and Data Analysts and he also personally coaches 5 of the worlds top cyclists too.
For Sale
I’m selling some of my Gym equipment.
Due to the Covid pandemic I’m using my gym/ studio space differently than originally planned and so I am selling some equipment including:
- Chin up, tricep dip, leg raise station
- Height adjustable squat/bench press rack
- Fully adjustable bench with leg extension/curl attachment and ab curl leg raise attachment.
these items are white in colour and perfect for a home gym or personal trainer set up. Together they make a nice gym set so would prefer to sell as a set.
4. Hack Squat (black and chrome), a tough, sturdy traditional glute and leg workout piece of kit.
Feel free to ask questions about the equipment and how to use it, suitability etc. DYBO family get first dibs.
Class Videos
We are recording our classes every night on a separate video recorder, editing and placing them on our DYBO private Vimeo account and including access to them it as a bonus service for our DYBO members. Whilst I really do prefer to see you live in our Zoom classes I understand that sometimes life gets in the way, so now you never have miss a class and it’s a great way to get some extra practice in too. Original artist music will be removed after two weeks in compliance with the new music sync license but classes that are set to copyright free music can stay up longer.
Remember memberships run from the first to the last day of the month and are payable on the 1st day of the month via BACS (more details below).
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.
Gut Healthy Lunch Box Treat
Gut health is essential for a healthy immune system, sadly much of the food available for convenience is really damaging to our gut – even those that disguise themselves as healthy are packed with sugar and highly processed ingredients!
With kids going back to school you might be looking for health boosting launch box fillers, get them involved with making them (no baking involved) and they are more likely to want to eat them!
They also make a great coffee break snack too! (adapted from Hyperbotics dot com)
Ingredients:
• 2 cups organic unsweetened puffed brown rice cereal
• 2 cups organic oats
• ¼ cup organic pecans, chopped
• ¼ cup organic sunflower seeds
• ¼ cup organic shredded coconut (unsweetened)
• ½ cup organic dried blueberries
• ½ cup organic dried strawberries
• ½ cup organic almond butter
• ½ cup brown rice syrup ( HCW suggestion, try local honey or organic date syrup)
• 2 teaspoons organic vanilla
Instructions:
1. Mix rice cereal, oats, seeds, nuts, berries, and coconut together in a large bowl.
2. In a small saucepan, heat almond butter, rice syrup, and vanilla until warm. Be careful not to boil.
3. Pour hot nut butter-syrup over cereal and fruit. Stir until everything is coated thoroughly before syrup mixture cools.
4. Transfer mixture to a 9 x 13 pan and pack down firmly.
5. Cover with plastic wrap and allow to cool.
6. Cut into approximately 24 bars and enjoy!
Have a fabulous last week in August, come rain or shine!
Love ya,
Helen x
