Thinking Ahead!
I hope that you had a wonderful Christmas and got to do all the things that are important to you – I know that for some Christmas can be a challenging time and if that’s the case for you I wish you peace and send my love.
You might have noticed that Declan and I popped overseas last minute for a bit of much needed R&R in the sunshine and we got home on Christmas Day, so it was a bit of a blur! That said, we had some lovely food and a relaxing Christmas and Boxing Day.
Before I went away I got ahead of the curve and prepared next year’s schedule, your New Year Wellbeing Challenge, a class promotion and general admin!
Go me!
Whilst I was away I managed to create some fresh new choreography too, I have a bit more to do but I’m almost ready to welcome you all back to training and classes on the 2nd January 2024 and I absolutely can’t wait!
I have created a January 30 Day Wellness Challenge for you!
It’s really simple. I want you to choose to do one thing that will improve your wellbeing and you will do that one extra thing for every day of January.
It might be – going to bed earlier and getting up earlier.
Doing your stretches, strength or core work.
A 20-minute walk daily, if you aren’t at class with us.
It might be that you will eat an extra piece of fruit or vegetable.
Switching to decaffeinated drinks, cutting out carbonated drinks, ditching alcohol.
It might be remembering to take your supplements.
Keeping a daily journal.
Reading a chapter of a book ….. the list is endless.
The only rule is that it must be something that know would improve your wellbeing because of doing it and you will do it every day!
Feel free to check in with me or buddy up with another DYBO participant, a pal/family member/colleague – someone who will hold you accountable!
We’re running a new Class Member promotion for January – the DYBO participant who recruits the most new people to our classes wins a free one to one appointment with me (take your pick from one to one fitness/dance etc., sports massage, NLP/Life coaching).
To assist you incentivise your new participant, we are running a special three-class pass promotion simultaneously. Please feel free to copy and paste the flyers below from this email or ask me for an email copy.
Sign up now – for our new FF Friday Night Yoga Express course.
It’s ideal for those who would like to improve mobility, flexibility, balance and stability but don’t fancy traditional yoga.
The class includes a warm up, balance, light muscular endurance and core work, finishing with a deeper stretch and relaxation.
No Sanskrit terms or dogma
FFYE an ideal way to finish the working week and get ready for the weekend!
Remember our live classes return on the 2nd of January
And to keep you going here are a couple of classes that you can access and enjoy on our TV channel – we shared the links with you last week but here they are again…
5 in 1 Fitness
https://vimeo.com/894428250?share=copy
Release, Relax & Restore
https://vimeo.com/889465671?share=copy
Of course, Members – you have 100’s to choose from as you have unlimited access to the TV Channel!
Speaking of membership here is a reminder of all you need to know about our membership, what’s included, what a great deal it is and the T’s and C’s.
Can I remind you that membership fees are due on either before or on the 1st January!
Here’s another reminder about our new Class fees from 1st of January (please amend your direct debits and transfers accordingly)
The increase is just 50p – £1 per class and even less for members!
Here’s a little soup recipe to use up your leftovers!
Boxing Day Soup
Vegetarian, gut healthy and comforting!
Ingredients
- 1 tbsp sunflower oil
- 1 medium chopped onion
- 2 sticks celery , chopped
- 2 medium potatoes, about 350g/12oz total weight, peeled and cut into small chunks
- 1 tbsp curry paste
- 2l vegetable stock, made from a stock cube
- 550g of any left over veggies like brussels, carrots, parsnips and squash, roughly chopped
- Plain yogurt or crème fraîche, to serve
Heat the oil in a large saucepan and fry the onion for 5 minutes until golden. Stir in the celery and fry for 5 minutes, then tip in the potatoes and fry for a further 1-2 minutes, stirring often.
Stir in the curry paste, let it cook for a minute or so, then pour in the stock. Bring to the boil and stir well. Lower the heat, cover and simmer for 15-20 minutes until the potatoes are tender.
Tip the leftover veg into the pan and warm through for a few minutes. Pour the soup into a food processor or blender and blitz to a smooth purée. Thin down to the consistency you like with hot water or stock add seasoning as required. Serve with spoonfuls of yogurt or crème fraîche swirled on top. Or cool then freeze for another day.
Have a fab week, enjoy your New Year the way you want to enjoy it and I will see you on the 2ndof January.
Eek.. Excited!
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.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit
Wednesday (DYBO Studio)
6.30pm 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 (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)
6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.
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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.
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 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 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.
*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 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
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm 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 Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.
****** 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.
