I have just had a little giggle (think Barbra Windsor or Sid James) at my ‘Carry On’ moment of double entendre, but hey, a laugh is a great mood lifter and thus immune booster so why not enjoy the giggle too. If you understand the joke then you are already know, and I haven’t corrupted you, if not, ask your Mum, ha ha…
Keeping up your health and immune boosting activities is how I was going to lead this piece (before my childish humour got the better of me).
Over the past few weeks I have been sharing tips, advice and information regarding supporting our immune system via sleep, stress management, hydration, nutrition and gut health and today I will talk about exercise.
Please excuse my very simplistic explanation;
A great immune system is like a fortress. We have the moat and ramparts as our first line of defence, these are our skin and the microbes that live on it and in the mucous membranes of our nose, mouth, throat, eyes, ears and so on. These do an amazing job at keeping out invaders which we can assist via supporting our skin Microbiome by not treating it harshly and by maintaining a balance of microbes (I use pro Microbiome skin care). Sadly the frequent hand washing and sanitising that we have been doing of late does negatively impact the skins Microbial health, but we are advised to wash off potential pathogens when leaving our homes, not to touch our eyes, nose or mouth and to wear a clean mask to avoid breathing in the airborne Covid-19 virus.
If any pathogens do get over the ramparts then we have a line up of (innate) fighters on the inside of the walls that detect the pathogens and create inflammation, attracting more (in number and variety) immune cells, which dilate the blood vessels and increase blood flow, carrying the pathogens away to the lymphatic system whilst breaking them down along the way and in turn sending more defensive cells to the area.
If the pathogens get through into the inner area of the fortress then the next (adaptive) layer of defence steps forward, the T cells and B cells (that have been created when we have either been vaccinated or been infected by the same or similar virus) step forward to attack the invader and also rapidly multiply to deal with the assault.
So how does Exercise help our immune system?
Research has shown that moderate to hard (but not exhaustive) exercise will boost the immune system by increasing respiration rate and blood flow resulting in pathogens passing through the system before they can take hold, the increased blood flow also floods the circulatory system with white blood cells, carries away waste and delivers immune supporting nutrients etc. to every cell in the body.
Both cardio vascular training (aerobics, dancing cycling, circuits, walking briskly, running, swimming etc.) and strength training (weights, bands, body weight) will do the job fabulously.
Activities such as Pilates, stretch and yoga, focus on calming the fight, flight, freeze stress response reducing the levels of associated stress hormones that, over time, are detrimental to our immune system. These activities also focus on diaphragmatic breathing, which assists the pumping and drawing action of the lymphatic system, clearing pathogens from it.
Exercising for too long and or too hard (ie. for over an hour and to exhaustion) has a negative impact upon our immune system, so listen to your body!
Aim to raise your heart rate every day, by doing a combination of cardio-vascular exercise and resistance training to an intensity that makes you ‘breathe hard’ for up to an hour.
Include stretching type activity regularly across the week to assist with the immune boosting affects of diaphragmatic breathing and nervous system stress busting effects on our hormones.
Training intensely when fatigued or sore from previous sessions can be detrimental to health generally, so build your fitness and strength gradually!
Obviously there are many other benefits and reasons to exercise other than our immune system!
The week ahead
You will receive a questionnaire via Mailchimp to establish interest in which classes you want to attend in the run up to Christmas and the festive season.
It will only take a few minutes to complete so please return a.s.a.p. so I can get everything organised.
Thanks
I am so grateful for the lovely messages of thanks for our classes, one to one, massage and NLP coaching. I really do appreciate them and it’s wonderful to know that you love and value what we are providing for you.
Please keep spreading the word and being positive about our offerings on social media. Sharing our posts and commenting really does help with the algorithms helping those who would love what we do to find us.
Christmas Dance and Perspiration
Our Christmas routine is a firm and much loved tradition so if you would like to be involved either face to face, on camera or out of shot, we would love to welcome you.
We start creating and learning the routine this coming Thursday so come along, it’s a massive hoot.
This year’s theme is ‘Fab G – it’s not all about Cinderella’, based on the new movie ‘Cinderella’.
Butternut Squash & White Bean Soup
Vegan and gut friendly!
Ingredients
1 large butternut squash
2 tbsp. olive oil, (I use coconut oil to cook with)
1 onion, chopped
2 cloves garlic, finely chopped
1 1-inch piece fresh ginger, finely chopped
6 c. low-sodium chicken broth (I use vegetable )
6 sprigs fresh thyme
1 (15-ounce) can white beans, rinsed
1 (15-ounce) can chickpeas, rinsed
1/2 c. couscous
1/4 c. roasted pistachios, finely chopped
1/4 c. dried apricots, finely chopped
1/4 c. fresh cilantro, chopped
1 scallion, sliced (or chives/salad onion)
- Butternut squash, Peel and cut into 1/2-inch pieces. Heat 1-tablespoon olive oil in nonstick pan on medium heat. Add the squash and cook, covered, stirring occasionally, 8 minutes.
- Meanwhile, heat remaining oil in soup maker/other largepan on medium. Add onion and cook, covered, stirring occasionally, for 6 minutes. Stir in garlic and ginger and cook for 1 minute.
- Add broth, thyme and butternut squash and bring to a boil. Using a fork, mash white beans and add to soup along with chickpeas.
- Cook couscous as per instructions; fluff with fork and fold in pistachios, apricots, cilantro and scallion. Serve soup topped with couscous mixture.
Have a fab week, look out for the questionnaire and please return asap
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
Monday
6.30-7.15pm: Boogie Fit ‘soul dance’
7.30-8.15pm: Total Tone – Top to Toe
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ‘shivers’
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration ‘ Fab G its not all about cinderella this year’ Christmas routine
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Joining us at All Hallows? – Protocols and information
I’m so happy to be able to run classes again at All Hallows. 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 since last year 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 permitted to share 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.
You will be directed to your exercise space filling the studio from the farthest side first, the class will be cleared in reverse i.e. those nearest the door first.
*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 18 months away from face to face teaching.
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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
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dance & Perspiration
Friday
6.30pm Freestyle Fitness Yoga
****** 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!
£6.50 per class. Paid in advance please.
10 Class Voucher £55 (to be used within 12 weeks of purchase)
Membership, unlimited classes, £50, plus a lockdown 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)
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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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