What A Year!!

What a year, more ups and downs than a ride at Alton Park and more than I can remember in a long time, but if you’re reading this you made it (phew). Thank you for being here with me and our DYBO family.

I’ve been reflecting on my year and it’s been a strange one indeed.

Back in January, when we were still wearing masks, I hoped that the coming year would mean we could put the challenges of the pandemic and Brexit behind us but then the war in Ukraine changed that for us all!

I have the honour of working closely with clients as a personal trainer, sports therapist and NLP/life coach and of course with all of my DYBO Dudes and Divas at our classes. Both within my working role and when listening to colleagues and general chitchat I have noted a degree of fatigue in everyone (including myself).

We are all trying to recover from the past two and a half years but haven’t really managed to due to the current worldwide challenges, so be kind to yourself (and others), we are all grieving for our former lives yet still trying to be productive, flexible and react pro actively in uncertain times.

All of us can be hard on ourselves when we don’t achieve great things all of the time, eg when we are not the perfect parent, relative, spouse, colleague employee, employer, student, business person, teacher and so on.

Maybe we have failed to meet our fitness, aesthetic or lifestyle goals, or fallen short of our self or professional development targets?

Please be kind to yourself, learn from what has gone well (and why) and what hasn’t – don’t be your biggest bully but rather be your own greatest cheerleader.

As we leave 2022 and move into 2023, focus on what you really want (rather than what you don’t want) over Christmas and the coming year. I don’t mean ‘stuff’, I mean how you want to live, feel and be!

I’m certainly going to be refocusing and pivoting after some time away from work, social media and being Helen the Chief DYBO Diva (cleaner, designer, tea maker etc.!)

2022 in the rear view mirror

In 2022 fate drew me back to professional dance (I’m still giggling about that) performing in a Dance Sketch for Channel 4’s Emily Attack Show and then In November for Disney and the social media marketing campaign for their new movie, Disenchanted.

I have continued to evolve our Fitness business and maximise the use of our DYBO Studio for One to One services and Small groups. The finishing touches with the studio mirrors and large screen have just been completed and enable me to invite more clients to join us at classes in the DYBO Studio.

I completed a training and qualification in Mental Health First Aid, and a very long course/qualification in ‘Health and Fitness for the Peri to Post Menopause years’.

Happily our Sarah (who manages the office and covers classes and clients) delivered her second IVF miracle baby in to the world in August. Baby Charlotte is gorgeous, healthy and gives the best cuddles.

Karen Hatcher (Personal Trainer and Massage Therapist) is about to become a ‘young’ grandma with her eldest daughter Emily about to deliver her first baby this Christmas!

Daisy (co-teacher for Barre Fit and Total Tone) has worked on so many amazing dance projects I couldn’t possibly list them all, with lots in the pipeline for the coming year. Daisy is performing in the Wizard of Oz at the moment, which will be transferring to the Palladium in the Summer, I will keep you posted if she goes with the show. We miss Daisy teaching but I’m thrilled that she is living the life and following the career she loves.

The less good bit for me was another brush with Covid, but I have recovered well, plus an avulsion fracture of my middle finger which meant I couldn’t give sports massage treatments for 4 months. I am now back to sorting out those aches and pains!

So many of our DYBO family have succumbed to these wretched bugs doing the rounds at the moment (you might remember that I have been warning everyone about a weakened immune system post pandemic and if you go back through our archive blogs you will find lots of recipes and immune boosting tips). Mingling and mixing at festive events and gatherings provides the perfect conditions to spread germs so please take care. Rest up over Christmas and get ready to be fighting fit in the New Year.

The biggest challenge has been the loss of loved ones for some of our DYBO family, we are thinking of you and sending you extra love and strength!

What’s coming up?

Classes return on Tuesday the 3^rd January 2023, as will all One to One services.

Gut Reboot Course starts on 4th January 2023, if you want to boost your immunity and health, lose the bloat, achieve an optimal weight, clear skin, eyes hair, boost energy and metabolism, improve sleep, assist hormone balance, improve mental function and focus, physical performance and so much more, ask me about Gut health and our purify program.

Peri and Post Menopause Fitness and Health Support Group, Workshops and Classes with Helens ‘Menothrive’ program !

Preparing you for and easing you through the menopause and beyond, get in touch to get involved !

Workshops and talks on topical and important health, fitness and wellbeing issues

eg Back Health, Core what is it and do I need it?, Pelvic Floor, Gut Health, Stress, Cortisol tummy fat and ageing

Gift Vouchers

Remember we can provide you with e-gift vouchers for any of our One to One services, Class Vouchers or Membership

Email info@dybo.co.uk to arrange and for information.

The week ahead

Lots of effective, fun, festive fitness awaits you and feel free to dress accordingly!

IndepenDANCE – this would also make a fabulous Christmas gift!

Gut Boost Recovery Drink

So you’ve overdone it all during the party season, try this smoothie recipe between periods of over indulgence!

Ingredients

Serves: 2

• 125ml coconut water
• 65g plain Greek yoghurt (or alternative)
• 125g kale
• 125g spinach
• ½ cucumber sliced
• 65g broccoli
• 65g chopped celery
• 65g green grapes
• 65g diced green apple
• 250g frozen or fresh pineapple chunks
• 250g ice cubes

Combine all ingredients in a blender!

Thank you for being in my DYBO family!

Here’s to another fabulous year

Remember I 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 – BoogieFitMas!

7.30-8.15pm: Total Tinsel & Tone – with bands, handweights and mat.

Tuesday (AH)

6.30-7.15pm: The Christmas Cracker Workout!

Wednesday (DYBO Studio)

6.30pm: Step & Slay! – Step, hand weights and band.

Thursday (AH)

6.15-7.20pm: Festive Stretch& Trigger Point/MFR

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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..

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 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, 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

Tuesday

https://zoom.us/j/94370544053

Wednesday

https://zoom.us/j/95899675041

Thursday 

https://zoom.us/j/95416823519

****** 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). 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.