Firstly thank you for all your birthday well wishes – every single one is important to me and makes me feel very loved!
You might know/have realised that I love to create special classes and events as a way of us having fun, happy and inspirational fitness and dance experiences together. This year is no exception and I have created several special class routines with a Christmas theme – the only sadness I have is that lots of participants drop out at this time of year, for me it’s like hosting a party and no one turning up! I really want to share the fun with you.
So I am unashamedly asking you to pitch up to classes over the next few weeks, it’s important for your own physical and mental well-being and you will be so glad you did (I will be super happy too!)
The mad season is already under way for many women – because it really is mainly women, even in these modern times, who take on most of the Christmas planning and jobs at Christmas. From my experience and observations most men and kids are very happy with lots of food and drink and care far less about who visits, the present buying, wrapping and giving, the extensive decorations and so on (in fact they often prefer not to bother with it ha ha!).
So to my DYBO family, be clear about for whom, what and why you are doing all of this! To those who are not the ‘Christmas makers’ remember to help, and give thanks!
Here are my tips to help you survive and thrive at Christmas…
The December schedule
I know for some Christmas isn’t fun so I have some ‘Christmas free’ classes included across the schedule – those with a Christmas vibe have an * next to them
Gifting Fitness
Remember we have gift vouchers for classes, memberships and one to one services, plus yoga mats, resistance bands, t-shirts, sweat shirts and masterclasses.
Independance – book now to guarantee your place and discount…
Join us for INDEPENDANCE on Saturday 27 April ‘24
With Helen Carpenter-Waters & guest presenter Nikkie Riozzi
Enjoy four creative and unique masterclasses;
- House is a Feeling – Nikkie
- Soul Motion – Helen
- Fluid Art – Nikkie
- Release – Helen
Location – All Hallows School, Farnham, GU9 9HF
Special Offer
Buy now save £10 – tickets only £29*
Normal price £39
*Offer ends Wed 31 Jan 2024
Please note, tickets are non-transferable or refundable.
Pay via BACS to UK Fitness Academy Ltd.
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FFY returning in 2024? You decide!
I’m looking forward to bringing Freestyle Fitness Yoga back in the New Year.
I have missed teaching this class and I know some of you have missed it too.
So let me know now if you would like to join in us Fridays at 6.30-7.15pm on Zoom or in the DYBO studio – sufficient interest will bring about its return!
Colourful Beetroot, Carrot, Quinoa & Leaves Salad (found on Cookie and Kate)
If you are like me, you will crave a salad with all the festive food around at this time of year!
This one is packed with gut healthy ingredients and loads of anti oxidants for an immune boost. Beetroot is an excellence source of L-arginine which is key to nitric oxide production and therefore healthy circulation around the body and the heart itself.
Ingredients
Salad
- ½ cup uncooked quinoa, rinsed
- 1 cup frozen organic edamame
- ⅓ cup slivered almonds or green pumpkin seeds or mix
- 1 medium raw beet, peeled
- 1 medium/large carrot peeled
- 2 cups packed baby spinach or rocket or both, roughly chopped
- 1 avocado, cubed
Vinaigrette
- 3 tablespoons apple cider vinegar
- 2 tablespoons lime juice
- 2 tablespoons olive oil
- 1 tablespoon chopped fresh mint or cilantro
- 2 tablespoons honey or maple syrup
- ½ to 1 teaspoon Dijon mustard, to taste
- ¼ teaspoon salt
- Freshly ground black pepper, to taste
Cook the quinoa (rinse first)
Cook the edemame beans
Toast the nuts/ seeds in the pan
Finely chop/grate the beetroot and carrot
Combine the ingredients for the vinaigrette
Combine the salad bits in a big bowl and drizzle the vinaigrette over
Serve alone or with salmon/tuna or hallumi
Im so looking forward to sharing our pre Christmas special with you!
Hope to see you in person or on Zoom.
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)
6.30-7.15pm: Old Skool, Step & Strength – Step, hand weights and band.
7.30-8.30pm: 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
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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 1st 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
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
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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.
7.30pm: Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm: Contemporary Stretch
7.30pm: Dancespiration
****** 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.
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/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
Attending any DYBO class will assume agreement with above terms and disclaimer.
