We have all sorts of National and International awareness days, some are quite obscure and niche to say the least but this is one (of a few) that I put my shoulder to. Not surprising to you, Im sure, after being involved in sport, dance and fitness for the vast majority of my life as performer and lover of almost all things related to it and as a professional working within sport, dance and fitness.
Every day, and for many years, I work with participants ranging from world stage elite performers, the club level and enthusiast participant plus those who are poorly, injured and even being supported by end of life care! So you wont be surprised to hear that I’m backing the National Fitness Day on the 22nd September.
Whether you love to participate in sport, dance or fitness we all know that participation is vital to our physical and mental health throughout life at every age and for all levels of fitness and health. The popular imagery promoting participation is that of the buff, athletic, young and beautiful – the very people who are participating already!
Yet the majority of us attending classes and gyms are fabulously normal, taking exercise to make ourselves fitter and healthier in mind and body whilst maintaining careers, jobs, families, homes, gardens and so on.
I’m the same as you; I have to ‘do life’ too! So I build daily fitness into my very busy life, of course some times I would rather stay in bed, sit on the sofa or have that glass of wine – I never feel better for choosing that option but always feel better when I get moving and eat well!
Maybe us regular Jo/e’s don’t have conventionally beautiful bodies or athletic genetics or we have a few more miles on the clock (some of them a bit rough!), or we have neglected ourselves more recently (or for longer) and haven’t prioritised ourselves for a long time! Well hey, that is life, it’s not ideal but it is what it is. It is always the right time to start get back to it or keep going!
There isn’t a lot of imagery used in marketing, on social media or representation on TV and film that represents or celebrates us….. so what…. we are the majority, we are really important and deserve access to and should use excellent services in sport, dance and fitness of all types!
It doesn’t matter your age, or fitness or what it is you love to participate in just do it and do it regularly!
Quite simply across the week we all need to sweat, puff, lift, balance and stretch.
Of course I have a lifetime of experience, training and qualifications and will consider and work on the details of each aspect of our mental and physical well being and health and fitness, such at postural alignment and stability, cardiovascular, and metabolic health, fitness and efficiency plus gut health, mind health, stress management ,wellness and more. It is my role, purpose and passion so I keep learning more and share it what I learn with you ….. all you need to do is participate !
I’m currently studying ‘Third Age’, specifically the peri and post menopausal women.
Oh my goodness the changes are rough! But the great news is we can make a huge difference to the quality of, and length of the third phase of life including our appearance.
Dementia, cardiovascular disease then cancer are the big killers of this age group and there is much we can (I would say should) do to mitigate the dramatic changes that arise from the tsunami of hormonal changes and the impact this has on every part of our mind, body and aesthetics!
Optimal nutrition, exercise and mind/emotional management are key tools in our fight!
So come on EVERYONE use this week and National Fitness Day as propulsion to take and maintain action!
News
I am soooo excited about this weeks up coming IndepenDance day, the event is almost sold out so don’t delay booking!
Face to Face and ZOOM
We continue to give you the choice to participate and be coached in the studio (All Hallows and DYBO HQ) and on Zoom, my preference is face to face, but Zoom is a great ‘next best’ option and of course members have access to all class videos on demand via DYBO TV ! All details below.
30th September
is the only day of the year that we don’t have access to our All Hallows studio.
Classes will be held on Zoom with spaces available with me at DYBO HQ ( 6 spaces for Contemporary Stretch and 4 for Dance). So please pop that in your diary.
But I will see you at All Hallows this Thursday (23rd September)!
DYBO Live & Online – This week’s Classes are as follows:
At All Hallows (Book in Advance only):
Monday
6.30-7.15pm: Boogie Fit “Back To School 90’s Disco”
7.30-8.15pm: Total Tone – Top to Toe
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration
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Joining us at All Hallows? – Protocols and information
I’m so happy to be able to run classes again at All Hallows. 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 since last year 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 permitted to share 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.
You will be directed to your exercise space filling the studio from the farthest side first, the class will be cleared in reverse i.e. those nearest the door first.
*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 18 months away from face to face teaching.
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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
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dance & Perspiration
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!
£6.50 per class. Paid in advance please.
10 Class Voucher £55 (to be used within 12 weeks of purchase)
Membership, unlimited classes, £50, plus a lockdown 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)
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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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Quinoa-Stuffed Acorn Squash with Cranberries and Feta.
Packed with protein and anti-oxidants this gut healthy recipe is perfect for this time of year.
4 x small acorn squash (about 4 1/2 lbs.)
3 tbsp. olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
1 c. mixed-colour Quinoa
2 tsp. fresh thyme leaves
1/3 c. dried cranberries
1 small bunch Swiss chard, stems discarded, leaves roughly chopped (about 6 cups)
Crumbled feta cheese, for serving
- Place rimmed baking tray in oven and heat oven to 425°F. From squash, cut 1/2 inch from each pointy end, then halve each through its centre (this will help them stand straight); spoon off and discard seeds. Rub squash with 1 table spoon of oil and season each with salt and pepper. Arrange on baking tray and roast, hollow side down, until tender, 25 to 30 minutes.
- Meanwhile, in a large saucepan, heat the remaining of 2 tablespoons of oil on medium. Add onion and 1/2 teaspoon salt and pepper. Cook, covered, stirring often, for 7 minutes. Stir in garlic and cook for a further 2 minutes.
- Add Quinoa and toss to coat, then add thyme and 2 cups water; simmer, covered, 10 minutes. Stir in cranberries; simmer, covered, 5 minutes.
- Remove from heat; place Swiss chard on top of Quinoa and cover pan with clean dish cloth then lid. Let stand 10 minutes.
- Transfer squash to platter, hollow sides up. Fold chard into Quinoa, then spoon into squash halves. Top with feta
- Nutrition info (per serving): About 260 calories, 5g protein, 49g carbohydrates, 7g fat (1g saturated), 10g fibre, 255mg sodium.
Enjoy xx
Have a fabulous week and remember fitness is for life, all our life!
Love ya,
Helen x
