You have probably heard me say, “live each day as if it were your last but take care of yourself as if you will live for ever”, and the passing of Dr. Mosley brought that home last week. He worked hard at his career and used his own body to experiment with health related studies and although clearly dedicated to his work he never retired and put his feet up! I hope he made time to smell the flowers along the way and wasn’t waiting to a more convenient time to live the life he was truly desiring.
Makes ya think doesn’t it!
Equally hospitals are full of people who say “ah well, I could be hit by a bus tomorrow” – they abuse their body and mind via inappropriate activity, food, drink, misuse and abuse. Modern medicines are keeping them alive despite their own behaviour but are they living well, optimally, productively etc.?
Then of course there are folks who, no matter what they do, have health challenges.
For me I must keep reminding myself to do what I can to maintain my own health and well being (I believe that it’s our responsibility to do so) whist living in and enjoying the ‘here and now’ too!
How are you getting on with our June Challenge of eating 30 different plant foods in a week? Have you tried anything new? Remember, diversity of plant food is what we need to create a diverse range of gut flora (the key to all health), so it’s going another step beyond ‘5 a day’ – which will provide fibre (that is very important), but even those of us who get enough veggies often stick with the same foods every day/week!.
PS. Remember more information and the record chart for you to use is available on previous Blogs in June 2024.
… and more good news is that, herbs, spices, and different teas and coffees all count!
Here is a list of herbs and spices for you to consider adding to your diet:
- Ginger
- Oregano
- Thyme
- Saffron
- Cinnamon
- Cardamom
- Garlic
- Rosemary
- Cayenne pepper
- Turmeric
- Ashwagandha
- Nutmeg
- Basil
- Sage
- Parsley
Here is an info link to read a little more about the benefits of these herbs and spices…
The week ahead…
Did you know that DYBO, stands for Dance Your Butt Off !
and whilst we have many fantastic fitness classes and wellbeing offerings such as one to one training, sports massage therapy, NLP and Life coaching, we are rockstars at teaching adults dance fitness and dance of various styles and at all levels !
This week we have new routines for you at all of our Dance and Dance Fitness classes.
So no matter your experience or preference we have something that will make you want to Dance like no one is watching!
Warm Roasted Squash and Puy Lentil Salad
I’m done with this cold weather!!! And I’m craving salads and soups, so here is a lovely warming salad recipe found and adapted from the BBC Good Food site.
Lots of plants in this one!
- 1kg butternut squash chunkily diced
- 1 ½ tbspn vegetable or nut oil
- 1 clove garlic crushed
- 2 tsp thyme leaves
- 1 tbsp balsamic vinegar
- 1 tsp whole grain mustard
- 2 x cans puy lentils in water
- ½ red onion sliced
- 100g fresh spinach
- 150g cherry tomatoes halved
- 40g Cheshire cheese
- 1-2 tbsp toasted pumpkin seeds
Method
- STEP 1
Heat the oven to 200C/180C fan/gas 4. Toss the butternut squash with 1 tbsp oil, garlic , thyme and seasoning. Roast for 25-30 mins or until tender.
- STEP 2
Mix together the balsamic vinegar, ½ tbsp olive oil, the wholegrain mustard and 1-2 tbsp water. Drain the puy lentils , rinse and toss with the dressing, red onion, spinach and cherry tomatoes.
- STEP 3
Divide the lentils between plates. Top with the squash, then crumble over Cheshire cheese ( or any cheese you like) and sprinkle pumpkin seeds on top.
Have a fab week – remember you have lots of classes to choose from if you miss your usual class or fancy adding to or changing your usual routine.
And please let me know how you are getting on with the June Challenge!
Love ya,
Helen x
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DYBO Live & Online – Next weeks 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 & Fab
Wednesday (DYBO Studio)
6.30pm Old Skool Step – Step, hand weights and band.
7.30pm 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
Friday (DYBO Studio)
6.30-7.15pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham Studio? – 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.
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, please also keep a record of your own attendance too.
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 – in order to prevent cross contamination 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 on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
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 inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*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 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, e.g. slip off your outdoor shoes, place 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 queues.
*After a wonderful class 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!
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.
45 min Class – £8.00, 60/65 min Class – £8.50.
10 Class Voucher: £75 (to be used within 12 weeks of purchase).
Membership: £55, 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 (at the latest) 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 & Fab
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
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** 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.
