Well, whilst the Sun has taken his hat off I have been busy preparing ‘DYBO Health and Fitness’ class choreography and lesson plans, plus recording ‘DYBO Academy’ members Series 4 Choreography, notes and articles. Phew!.. and now on to choreography for a collaboration between ‘Aquabatique’ and my Professional Dance Crew! It’s for an exclusive job but we will share some photos from rehearsals with you after the event!
In the meantime this coming week Steve’s ONE Pro Cycling will be competing at the National Circuit Race Championships on Wednesday night in Barnsley and then the RideLondon-Surrey Classic event on Sunday afternoon against the top Tour de France teams. My very own sister Melanie and brother-in-law Ian will be riding in the Ride 100 Sportive event in the morning, raising money for ‘Action AT’
A-T (Ataxia-Telangiectasia) is a rare, genetic and degenerative childhood disease that affects multiple systems of the body. Those affected with A-T lack the ATM gene, a gene that contains the instructions to make the A-T protein. The A-T protein controls the rate in which cells grow, divide and repair themselves. It also plays a vital role in regulating the immune and nervous systems.
So if you are going to watch the event look out for Mel’s number (29888) and Ian’s (20239) – if you would like to sponsor them here is their just giving page:- http://virginmoneygiving.com/MelanieRichards2
Of course hang around for the ‘Big boys’ race later and scream for Steve’s ONE Pro Cycling boys!
Read on for more information about classes, the perils of sitting and a tasty recipe for anytime of the day….
The Summer Schedule is under way and DYBO regulars have been wonderful at sorting their bookings and payments out. Can I remind you that if you are yet to collect your personal booking receipt that they are on the reception desk filed under your surname. Please make a note of your booked sessions and place your payment plus receipt into an envelope (there are some on the desk). Also note that all sessions reserved must be paid for whether you attend or not (I have run classes based upon attendance requests). Many thanks.
2015 Summer Class Schedule
As you can see the booking system operates from the 20th August with the normal system resuming on Monday 8th September. You can pay as you go at £7.50 per class.
Additional Small Group sessions and Personal Training sessions are available upon request.
Beach Body Workout 31st July
As it’s the last one of 2015, let’s make it a Party Class – everyone welcome for fun fitness frolics (no beach required) at 6.30pm, All Hallows.
Hydration
I know the sun has left us for a little while but because it’s still humid and warm, we all sweat a bit more so ensure that you keep rehydrating with lots of water (aim for 2 litres daily, take regular ‘glugs’ ) and keep an eye on the colour of your ‘wee’ – it should be a pale straw colour, any darker and you are dehydrated!
Dehydration leads to headaches, low energy and often over eating of carbs, low mood, aches and pains, muscle cramps, urinary tract infection and possible heart failure!
The Perils of Sitting
Courgette and Quinoa Frittata (Serves 3-4)
This high protein, vegetarian recipe can be eaten for breakfast, lunch or tea, its packed with nutrition and is really tasty. You can eat it hot or cold so it’s great to take to work for lunch or on a picnic!
Ingredients
1 cup / 6.5 oz / 185 grms cooked Quinoa (or ½ cup uncooked), 5 eggs or (10 egg whites if you are watching fat, but I do prefer the yolks). I use free range, organic eggs.
2 large courgettes, thinly sliced.
1 clove garlic, chopped (I use less/none, I’m not a garlic fan)
¼ cup sun-dried tomatoes, chopped (I use chopped cherry tom’s – I prefer them)
Handful fresh chopped basil, chopped, (mmm… I love the smell and taste)
3 tablespoons coconut oil
½ teaspoon rock salt
3 tablespoons grated parmesan cheese (cheddar if you prefer)
Directions
Heat a large frying pan over medium to high heat and drizzle with 2 tablespoons of coconut oil. Add garlic and sauté for 1 minute. Add the tomatoes and sauté for another minute. Add the courgettes, salt, pepper (to taste) and cook for 5 minutes. Turn the heat off and add the basil.
Beat the eggs in a bowl add the quinoa, the zucchini mixture and cheese and mix.
Drizzle the frying pan with the remaining oil.
Cook the frittata over medium heat for about 20 minutes. Turning the frittata halfway through.
Or, if you have an oven safe pan, pre heat the oven to 400°F (200°C). Cover the pan with foil and bake for 20 to 25 minutes.
Serve with a crispy salad, yum! I decorate mine with sliced tomato and basil leaves.
Nutritional values
If using egg whites, that’s 500 calories, 18 grams of fat, 36.5 grams of carbs and almost 60 grams of protein.
Meaning that one serving has 120 calories, with 4.5 grams of fat, 9.1 grams of carbs, and 15 grams of protein.
If you’re using whole eggs the entire frittata has 700 calories, with 36.5 grams of carbs, 49 grams of protein and 43 grams of fat.
I hope you have a wonderful week, see you at class/training!
Love ya,
Helen
