Sunday was national compliment day, well no one in my house paid any attention to that – no compliments were given or received I’m afraid!!!
I think it’s a great idea to be reminded about the value of a compliment.
It makes the giver and receiver of the compliment feel great, what’s not to like!
Although we are not always very good at receiving a compliment though, are we? You know the type of thing;
“I Love your outfit!”…. “What this old thing?”
“You look lovely today”… “Oh god no, my hair is a mess”
“Well done for completing that run/exercise/challenge”… “not bad for being an old/fat/unco-ordinated/stupid …”
I think many of us do this and I wish we didn’t!
Firstly, batting away compliments rather than accepting them graciously and in the manner they deserve to be received can make the compliment giver feel a bit silly/awkward for taking the time to tell you, they might not feel that their opinion is valued or valid, they might not give you another compliment again!
Secondly, I believe that we should pay attention to and utilise the compliments we are given. They can help our build confidence; self value and consequently continue with the successful behaviours that have led to others notice our improvements.
Let’s get better at giving compliments – how about adding value e.g.
“Wow you look really healthy – what ever you are doing is working”
“Well done on your test results, your efforts are paying dividends”
“Amazing performance today, your attention to technique is clearly evident”
“I love your haircut, it frames your face and really emphasises your lovely eyes”
I think we can always find something to give a compliment to someone about. Always ensure compliments are honest and truthful or they have no value. resulting in any compliments becoming unbelievable.
Finally, how about giving your self regular compliments?
“I’m so pleased with myself for getting to my class/run/bike ride/swim, I worked hard and have noticed my improvement”
“I produced an excellent piece of work, I’m thrilled to have researched and applied that knowledge so effectively”
“Well done me, that was a busy day and I still managed to achieve my daily objectives”
The list of compliments are endless – come on lets make it a habit!
Bon Voyage
DYBO member of many years (more than we can both remember), Tacye Connolly, is moving away and setting up home in Devon.
We are are going to miss you Tacye and hope you will be joining us for classes on Zoom for years to come.
We wish you and Sean lots of luck and happiness in your new home.
Tacye with her Bestie forever, Tanya (also Tacye’s personal DYBO fancy dress costume maker!)
Another wonderful week ahead of amazing classes
All aimed at providing you with all your fitness and dance needs, keeping it effective, fun, creative and interesting and friendly!
Valentine’s Treat (found on Good Food dot com Australia)
Show your loved one (and you) that you care by giving them/you a delicious dessert that’s actually good for your gut health!
400ml tin additive-free coconut milk
4 organic egg yolks (save the whites for an egg white omelette!)
1 tsp alcohol-free vanilla extract
8 drops liquid stevia
155g blueberries, although I think strawberries would be a nice romantic alternative
- Preheat the oven to 140C.
- Heat the coconut milk in a saucepan over medium heat for 2-3 minutes or until warmed.
- Meanwhile, whisk egg yolks to ribbon stage (when you lift the whisk the mixture falls slowly and forms a ribbon that holds its shape for a while). Slowly add the coconut milk to the egg, then return to the saucepan and place over medium heat, stirring constantly until it starts to thicken. Remove from the heat, and then stir through the vanilla extract and stevia.
- Divide the blueberries between four ramekins or ovenproof bowls then pour the egg mixture over the top.
- Place the serving dishes in a baking dish, then pour enough boiling water into the baking dish to come halfway up the sides of the ramekins.
- Bake for 30–35 minutes or until the custards wobble when shaken gently. Allow to cool and then refrigerate until you’re ready to serve.
Makes four portions.
Have a fabulous week and remember to give out and be ready to graciously receive those compliments!
I’ll start… ‘you are totally fabulous’!
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 the page
Monday
6.30-7.15pm: Boogie Fit ‘Poptastic’ with 5 Star and Steps!
7.30-8.15pm: Total Tone
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ’90’s v Now and “we’re gonna make you sweat”!
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration ‘ New Commercial Dance with lots of Diva sass!
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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 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 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 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
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 & Strength
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
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!
£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). Must be paid for by the 1st off 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.
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/trainiing.
Do not attend classes if experiencing symptoms of Covid 19 infection or have tested positive and are instructed to isolate as per Government guidelines.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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