Over the past few weeks I’ve heard many people speaking about losing and searching for their ‘Mojo’ (definition: “to regain one’s confidence, energy, or enthusiasm, especially coinciding with a resurgence in one’s success”)
We speak about it as if having and holding on to our Mojo is all about luck, but it isn’t, most of the time it’s about you doing the things that create and maintain our mojo and avoiding those which don’t!
Whilst I was writing last weeks CBCU I came across some Abraham Lincoln quotes – what an insightful wise man he was. Born in 1806, much of his writing resonates with me today.
These quotes continue along last weeks CBCU’s theme and reflect a belief that I hold to be true and try to live by…
“Most folks are about as happy as they make their minds up to be”
and
“Every man’s happiness is his own responsibility”
As you know I often say that I choose to be happy, look for the positives and express thank fullness for them because that’s how I want to be, happy!
No one else can make us happy or unhappy, how we react to situations, our or others actions or inactions and whether we decide to tolerate them and the consequences of them lies in our hands!
Of course we all have good reason at times to be sad, experience grief and low mood, that’s normal and human. When these states go on for long periods or are frequent occurrences and affect our ability to live our best possible life for weeks, months or years it is appropriate to reach out for help -indeed by doing so you are making a choice to create a better and happier life for yourself and those around you. Friends and family might be able to help or your GP, a specialist such as counsellor, Psychotherapist, Psychologist, Psychiatrist, CBT, NLP, EFT or Hypnotherapist are all options.
Why wait if you know your low mood triggers or symptoms get help early.
Buddy Up
Are you interested in buddying up with a DYBO family member, for walks catch ups over coffee etc.? You might not feel that you need anyone yourself but you might be able to help someone else. Let me know and I can set up some dates – and remember (although we must social distance so no physical contact) the expression…
‘When we give a hug we get a hug!’
Here is a reframe to set you on your way…
“We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.”
and remember a bud is potential bloom when you nurture it!
For you xxxx
A wonderful celebration and special opportunity exclusively for our DYBO family…
Free Weekend Fitness and Dance Event
Please join me in my Sunday morning (8th November at 11am) session via Zoom (Room 1)
I would love your support as I’m a bit nervous ‘cos its been a long while since I presented at a Fit Camps event (distance and timing meant that I couldn’t fit it in to my schedule but that’s not problem with that these days as I can stream live from my studio !!!)
Details and how to register are here!
Steve’s Team Sunweb…
A fantastic show of team strength in yesterdays stage at the Giro d’Italia/Tour of Italy helped move Wilco Kelderman closer to the leader’s jersey. Unlike the Tour de France where the team selection was based on trying to win individual stages (which they did!), the Tour of Italy’s main goal is to try and win the Pink Jersey and the overall classification. One week to go and they are getting closer! You can read about it here.
DYBO Live & Online – This week’s Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.15pm The Middle Bit – Complimentary when attending BF or CD or £3.50
7.45pm Cardio Dance (Intermediate)
Tuesday
6.30pm HIIT (Simple & effective fitness training)
7.15pm Core Power – Complimentary when attending HIIT or DF or £3.50
7.45pm Dance Fit (Intermediate)
Wednesday
6.30pm Old Skool Step (All levels)
7.15pm Barre Fit (All levels)
Thursday
6.15pm Contemporary Stretch (All levels)
7.30pm Dance & Perspiration (Fitness with a Dance focus, more experienced)
Friday
6.30pm Freestyle Fitness Yoga (Relax, Restore and Reboot)
****** All the above classes change and vary weekly! *****
How to prepare your 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
Membership, unlimited classes, £50 plus a lockdown bonus of free access to all videos of the classes!
(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.
Gut Healthy Beef Stroganoff
Thank Angie Watson for this recipe.
We made it with veggie mince (and some extra veggie stock) and served with low carb rice and green beans from the garden.
Coconut oil
1 clove minced garlic
1 pound 80% lean ground beef (or veggie mince)
Salt and pepper, to taste
280g sliced mushrooms
2 tablespoon water
300ml sour cream (we used coconut yogurt)
½ teaspoon paprika
1 tablespoon fresh lemon juice
1 tablespoon fresh chopped parsley
Preheat a large skillet over medium heat the oil. Add the minced garlic. Cook the garlic by stirring frequently until it’s fragrant, and then add the ground beef. Season with salt and pepper.
Continue cooking the ground beef and break up the grounds with a wooden spoon. Transfer the cooked beef to a bowl and set aside.
Drain most of the fat (or veggie stock) from the skillet, leaving just enough on the bottom to cook the mushrooms. Turn the heat back up to medium.
Add the mushrooms and water to the pan. Continue cooking until the water has reduced halfway, and the mushrooms are tender. Set the mushrooms aside.
Turn the heat down to low then whisk the sour cream and paprika into the skillet. Add the cooked beef and mushrooms back into the pan and stir together. Mix in the lemon juice and parsley then serve.
Have a fab week.
Remember to practice self-care, looking for the positives and that I love ya,
Helen xx
