Keep up the effort! (Please read to end – News Event)

Good Day, lovely friends…

There is some much sad, horrific and scary stuff going on presently, that can cause us to feel hopeless and helpless!

I was chatting with a young client who felt that as just one person they couldn’t do anything to make a difference, and I wondered if the pandemic has demotivated and undermined the confidence of our young people, removing their desire to fight for change. I have clear images in my head of pictures of the Suffragettes, Martin Luther King rallies, Ghandi, the Hippies in the 60’s, the miners in the 80’s and the Eco Warriors of the 90’s and today. Large crowds of individuals, most often young people, coming together to fight for change.

I believe that if everyone one of us does the little things that matter, taking small steps consistently, then collectively, we can make a big difference – irrespective of what the end goal might be.

We see the Ukrainians pulling together with immense bravery, fighting for their country and liberty and by doing so are slowing down the Russian invasion. We witness the collective kindness of the people in Poland, across Europe and our own country, pulling together and offering real help and comfort to the Ukrainian refugees.

We all benefit from doing what we can, no matter how small. Every day I take little steps focusing on what I want to create, thus maintaining forward momentum and feeling better for knowing I’m doing what I can, be it for the Ukrainian situation, the environment, the causes close to my heart, my own health, fitness and wellbeing and that of my DYBO clients.

Daily my little dog walking team, led by Mini, continue working towards our target of walking 100k in March, raising funds for Dementia UK.

I wondered if I should continue with my fund raising efforts with all the dreadful news events, but decided that Dementia is still here and will be for the foreseeable future.

Dementia is the biggest killer of menopausal women under the age of 60, women who have much to live for, in fact they deserve to live a healthy, fun filled and active life after raising their families, pursing careers/working and supporting their families and community throughout their adult life.

Of course Dementia affects men, animals and even children too, it’s a wicked disease.

My own Grandad died from Alzheimer’s, it robbed him of memories, confidence, health, relationships, love and ultimately his life!

If you can spare any £’s I promise you 100% goes to the charity.

I pray that dementia doesn’t knock on yours or your family’s door and we are doing this for other unfortunate souls!

Introducing Mini the Moocha’s Walking for Dementia Team 

Mini The Moocha

Position: Team Leader

Breed: Mini Jack Russell (apparently, but I know I’m human)

AKA: Mini Moo, Good Girl

Age: 13 in May

Height (pit to paw): 13cm, 5inches

Weight: 4.4kg

Favourite things: Being with Mummy at all times, travelling on trains, cars, tube, going to restaurants, long romantic walks anywhere, hairdressers (human) staying in hotels, going to DYBO classes and saying hello to the Divas and Dudes, bubble baths and pampering (by Mummy).

Biggest hates: Being away from Mummy, going to the groomers and having claws trimmed (torture), fireworks, loud bangs and Air Displays. Having to share Mummy with every dog that she meets out on walks.

Special skills: I can guilt Mummy into doing any thing I want with my big eyed hypnotic stare. I can also do a fantastic salute when asked for paw, I can spin too but I’m bit rubbish at sitting! I have a bark that can explode glass.

Background: My birth Mummy is Disney the Mini Jack Russell and my Mummy was there when I was born; we bonded immediately and were meant to be together!

I live with my brother Miki DooDah (he is first reserve for this walk) and naughty adopted sister Piccalilli. I miss my feline brother and sister Bonnie and Clyde; they have gone over the rainbow bridge.

Last year I had several visits to the Vet, I had a poorly knee in May and had to have surgery, but Mummy got me a lovely chariot to wheel me around in day and night, to keep me safe. I then had to have 7 teeth out, mummy says my breath is a lot better (rude!) then Mummy found lumps on my boobs and I had to have a triple mastectomy. The vet says I’m super fit and despite my grey muzzle I’m in great shape.

Let me introduce you to the team…

Piccalilli Wiggle Bum

Position: look out and informant (she will bark to warn us if any other living creature in the vicinity)

Breed: Miniature Daschund

AKA: Lili, shut up, stop eating that!

Age: 6 years 5 months.

Height (pit to paw): 12cm , 4.5 inches

Weight 5.4kg

Favourite things: Food, barking, eating things she shouldn’t, sleeping, barking, sunbathing, eating (and annoying her sister) going to the coffee shop with Mummy, barking.

Biggest hates: Rain! Not having enough food, walking with any one other than Mummy! Brushing her teeth, getting a ‘pawdicure’, being left behind when Mummy goes out!

Special skills: Hypnosis – ‘look in to my eyes, follow my eyes to the food cupboard, and now give me a snack!’ Also super canine hearing:  ‘I can hear a worm fart in the garden and tell you about it, at any time of day or night!’

Plus super cute ‘forgive me now matter what I have done’ face.

Background: Formerly a Princess of the Kings Road, Chelsea, Piccalilli was re-homed with us aged 4.5 months, she arrived with a huge suitcase, beds, carriers etc. the best of everything and fitted in immediately, never once pining for her former life of privilege. She is in love with her sister but does like to annoy her too. She is loving, eccentric and funny, did we mention she likes food and barking!

Mummy

Position, driver, logistics, F&B, sanitation dept. general dogs body.

Breed: Human

AKA:  Mummy Now!

Age: 39 + (many +’s, she has seen many 39^th birthdays)

Height (pit to paw): 80 cm , 31inches

Weight… none of your business!

Special Skills: despite great age can still do the splits, dance like no one is watching, sing like no one is listening (which believe me they really don’t want to) and spot when clients are exaggerating exercise/nutritional compliance!).

Favourite things: Doing everything with her pups, dancing, walking in the woods and on the beach, sightseeing, lunches and coffees out with her girls snuggling and watching movies, theatre and travel.

Oh and Battenberg cake with a cup of tea!

Most Hated. Anyone who is cruel to animals, other people and the planet. Dishonesty and lack of loyalty. Cold water, laziness, not enough sleep!

Link to Helen’s Fundraiser for Dementia UK…

Covid-19

More DYBO participants have got Covid in the past two weeks than at any time during this pandemic, none have been in contact with each other at class or training but rather whilst out and about.

This reinforces my resolve to maintain covid safety measures, as outlined in the second part of this message, they are easy to maintain and non obtrusive and will not affect the enjoyment or effectiveness of you classes and one to one services.

Booking ahead

Please book your classes (with your on line payment) at least a 3 days before your session. Recently a few clients have booked classes but not attended, or let me know minutes before the class commences and too late to invite anyone else.

Please remember this prevents others form attending and reduces the income of the class, currently every £ counts! It is an even more challenging time for all small fitness and dance operators than it has ever been before – many have fallen by the wayside.

Your support and understanding in this matter is truly valued.

Class Timetable

Any requests?

Are there any types of classes, times and days you would like to attend that aren’t on offer currently?

Let me know!

Celebration

2 years ago on the 13^th March I taught my final pre pandemic face to face class!

The following Monday, PM Johnson told us to stay at home if we could, and I cancelled that night’s classes, not knowing what that meant for our classes or our lives.

The following day I reached out to my governing body to ask for guidance (there was none) but then school informed me that all bookings were cancelled!

I was devastated, had a little cry and then being the bossy flossy that I am, found a solution and within 2 hours we had set up Zoom sessions and emailed everyone with the link.

The first class wasn’t perfect but gave us an idea about what was achievable and by the Wednesday I had bought an external Mic, some good lighting and worked out that I could mute you all (a teachers dream, ha ha) – we had it sorted!

You guys have witnessed how the sessions moved from my sitting room in the first few days, into the shell of my new gym and studio, and how it evolved around me until we have what we have to day.

On the 22^nd March Boris announced that we all had to stay at home and my PT and even massage work moved on line too!

It’s been my honour and privilege to support so many of you with your health and wellbeing over the so many years I have been a Fitness, Health and Dance professional, most especially the past 2 years which have been, without doubt the hardest of my career!

I want us all to celebrate together all that we have achieved, how we supported each other and came together, to welcome those who have joined us during this pandemic and for us all to reconnect.

So please do join me on the 26^th March at DYBO HQ To celebrate out amazing achievement and our DYBO family!

Vegan Buddha Bowel

I love a great big bowl of tasty and filling veggies.

This one is full of nutrition and gut healthy yumminess.

Enjoy

INGREDIENTS

• 1 large sweet potato, chopped into 3/4-inch cubes
• 1 (15-ounce) can chickpeas, drained and rinsed (about 1.5 cups)
• 1 cup uncooked quinoa
• 1 large carrot, peeled & julienned
• purple cabbage or vegetable of choice, shredded
• couple handfuls of greens for the base (optional)
• lots of hummus
• sliced avocado
• hulled hemp seeds.

DIRECTIONS

1. Preheat oven to 400F and line two large baking sheets with grease proof paper.
2. Spread out the chopped sweet potato on one sheet. Drizzle with 1/2 tablespoon of oil and toss the potatoes until coated. Sprinkle with fine grain sea salt.
3. For the roasted chickpeas: Drain and rinse the chickpeas and then place on a large tea towel and pat until completely dry. Discard any skins that fall off. Transfer the chickpeas to the baking sheet and drizzle with 1/2 teaspoon oil. Rub them around with your hands until lightly coated. Generously sprinkle with fine grain sea salt and your favourite spices. I like to use garlic powder, chili powder, cumin, cayenne, and salt. Toss gently to combine.
4. Place both the sweet potato and chickpeas into the preheated oven. Roast for 15 minutes at 400F and then remove both. Flip the sweet potatoes and gently roll around the chickpeas. Place back in the oven for another 15 minutes , watching closely during the last 5 minutes. When the chickpeas are golden and the sweet potatoes are lightly browned on the bottom and fork tender, they are ready to come out.
5. Meanwhile, cook the quinoa while the roasting is going on. In a fine mesh sieve, rinse the quinoa and then place in a medium pot. Add in 1.5 cups of water and stir. Bring the mixture to a low boil and then reduce the heat to low/medium and cover with lid. Simmer, covered, for about 14-17 minutes (you can check after 13 minutes), until all of the water is absorbed and the quinoa is fluffy. Remove from heat and leave the lid on to steam for another 5-10 minutes or longer if needed. Fluff with fork.
6. Assemble the bowl: Add a couple handfuls of greens into a large shallow bowl. When the roasted veggies and chickpeas are done, allow the chickpeas to cool for 5 minutes and then add them on the salad followed by the sliced avocado, hummus, shredded veggies, and hemp seedsServe immediately and enjoy!

Have a wonderful week, be kind to yourself and others, let me know if you have any class suggestions and RSVP asap about our Cake and Bubbles celebration xx

Love ya,

Helen x

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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 ‘Poptastic Cheesefest’ with S Club 7!

7.30-8.15pm: Total Tone

Tuesday 

6.30-7.15pm: 5 in 1 Fitness

7.30-8.15pm: Dance Fit – ‘I Feel Good’!

Thursday 

6.15-7.20pm: Contemporary Stretch

7.30-8.30pm: Dancespiration (New Commercial Dance with lots of Diva sass!)

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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

https://zoom.us/j/93817898799

6.30pm Boogie Fit
7.30pm Total Tone

Tuesday

https://zoom.us/j/94370544053

6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit

Wednesday

https://zoom.us/j/95899675041

6.30pm Old Skool Step & Strength
7.15pm Barre Fit

Thursday

https://zoom.us/j/95416823519

6.15pm Contemporary Stretch 

7.30pm Dancespiration

Friday

https://zoom.us/j/92666213498

6.30pm Freestyle Fitness Yoga

****** All the above classes change and vary weekly! *****

How to prepare your Zoom environment

1. 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.
2. 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.
3. 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.
4. 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!
5. Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
6. 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.
7. 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). Must be paid for by the 1st off 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.