…till may be out”, so goes the saying. Well I hope you are still wearing your thermals or even better, moving lots to keep warm (boost metabolism, mood and gut motility)!!!
Fingers crossed that the sun will return soon, but if not we can keep each other warm.
I’ve had lovely feedback for the Gut Talk I gave on Sunday and I am more than happy to do another if you are interested, as I know not everyone could make it!
DYBO Class Survey – ‘Return to All Hallows’
Thank you to those who have returned the Survey – it makes interesting reading albeit with indecisive results so far for a face to face return at All Hallows next month. Please do complete and return yours if you haven’t already, your vote counts and helps me make the decisions needed about the future of our group exercise and dance classes, the venue and how we deliver them plus the classes we offer.
Link to survey here:
https://us8.list-manage.com/survey?u=578fd254d8eab7a8695fd63b0&id=1ede0a32e4&e=*|UNIQID|*
To keep you inspired and motivated with your fitness and dance classes I’ve given a couple a mini make over…
Check out our ‘Boogie Fit, 80’s groove’ class for the next few weeks (Monday 6.30pm)- it’s still for beginners/returners with 80’s classics and a simple aerobics dance groove.
And our ‘Old Skool Step and Strength’ Class, (Wednesday 6.30pm) when we will be stepping back from long choreography blocks and up into simple and short blocks incorporating optional light weights and bands for a cardio, strength and core combo class.
Outdoor 5 in 1 Fitness
Last week the inclement weather forced us back indoors for safety reasons, hopefully we will be back out in the fresh air this week.
(unless it rains and we will be back on Zoom)
Self MFR, Massage and Trigger Point Week (Thursday 27th May)
As it’s the last Thursday of the month, remember it’s self-massage and release week. All you need are two tennis balls in a sock, one soft chi ball/mind body ball, (if you have a grid or roller, great) and a resistance band. A belt or yoga strap is useful but not essential – a towel will do and a mat. Do send over your requests for focused work.
Remember
All classes are on Zoom plus the opportunity to join me in the studio for socially distanced face to face, where you will be working behind me on camera, although very much in the background and not easily seen.
Studio numbers adhere to governing body rules on social distancing and ventilation plus sufficient room to perform the class effectively
i.e. 4 people for Total Tone, Step, Barre, Contemporary Stretch and Fridays Fitness Yoga and 2 for the dance based and HIIT class (when indoors).
Please remember that when with me in the studio there are strict safety protocols including arrival 10 mins before the session and immediate departure, using your own small equipment (mat, band weights) changing in to indoor trainers, hand sanitizing and no chatting (unless essential question/request) as this is disruptive to the attendees on Zoom – I want everyone to have an enjoyable inclusive experience.
I’m certainly working hard to do the best I can for everyone – some flexibility and understanding from us all is necessary.
Please keep spreading the word about our classes – we need more participants moving forward to ensure a full timetable of classes.
Bank Holiday Monday
Hopefully the sun will shine and we can all chill out a bit – to that end there will be no live class but we have some free videos on the front page of our Vimeo DYBO On Demand account plus members have hundreds to choose from in the Members Area!
DYBO Live & Online – This week’s Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.30pm Total Tone (All)
Tuesday
6.30pm 5 in 1 Fitness Class – Outside Face to Face & on Zoom!
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 (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! (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.
Gut Friendly Low Carb 3 minute Breakfast (or snack any time)
(found on ‘Paleo Eats’)
- 3/4 cup almond Milk
- 6 tablespoons shredded coconut
- 3 tablespoons almond Flour
- 1 1/2 tablespoons golden flax seed meal
- 1 teaspoon maple syrup/honey (optional)
- 1/2 teaspoon vanilla extract
- ground cinnamon and salt to taste
Instructions
- Heat almond milk in a saucepan over medium heat for about 1 minute until warm.
- Add in the rest of the ingredients and cook for 1-2 minutes until soft.
- Optional toppings: sliced pears, nut butter, almond milk, paleo granola, honey or maple syrup.
Have a fab week!
Remember I love ya,
(and remember to complete the survey, it only takes a couple of minutes to do)
Helen x
