It is a very testing time for most – the impact of the pandemic, the racism rows and demonstrations and, of course, racism and inequalities itself.
I am against any form of prejudice I’m pro-humanism, I’m pro-kindness and equality to all people and creatures including Mother Nature and our planet.
Some will say but it’s our turn to seek balance and equality, don’t divert attention to other causes. Okay, I hear you… carry on with your fight, I support safe and legal protest 100%! My cause is to seek and assist in the solution, to be responsible for my attitudes and behaviour and to support my community stay healthy physically and mentally. Yes, Black Lives Matter.
Nature or nurture? We are all born the same, our only innate fears are falling and loud noises – we learn the rest from our parents, siblings, teachers and social groupings. We are influenced by the media, those who govern and what we are told until we are old enough to ask questions and challenge our programming.
At this challenging time I find myself going in to nature more and more to find peace and clarity. Nature has benefited in many ways from humans being locked in and I hear that many humans have benefited too. Finding time without the distraction of commercialism (shopping, pubs, restaurants cinemas etc.) to re-connect with their personal environment, gardening, clearing, decorating, creating art, painting, poetry, writing, singing and dancing, exercising daily. How interesting that we have always had these as opportunities but had forgotten about them and been swept away with ‘stuff’. The very things that are often undermined and seen as frivolous are the very things that are saving our mental and physical health. Those who are ‘enjoying’ lock down (not the pandemic or the horrendous suffering) are those who are ‘enabled’ to live in closer alliance with their nature and innate state at this time, there has been an awakening within them/us.
We are are noticing whom we really want in our lives, those with whom it’s a two-way supportive relationship and we are spending time reaching out to each other, whilst others who have previously been demanding of time and attention have disappeared, unless they want something of course!
So my message is for now and after all this is over, learn the lessons and Nurture your Nature.
The packed beaches, beauty spots and en masse demonstrations will provide the scientists with data about large gatherings and the transmission of the virus, an unwitting study. So within the two weeks we will have some answers about moving forward.
Now is the time to maintain your immune system. I have enclosed a piece about nasal breathing, nitric oxide and other health benefits (https://www.lenus.ie/bitstream/handle/10147/559021/JAN15Art7.pdf?sequence=1). Read it later.
I take a supplement, the very best available, which includes L-Arginine and L-Citruline to boost and maintain nitric oxide levels within our system. As we age, we produce less NO and modern diets mean that most of us won’t get enough LA and LC in our diets. Nitric oxide is anti-viral in addition to maintaining strong (and clear of plaque) blood vessels, lungs, heart and kidneys.
Optimal levels of Vitamin C, D and A are also key (Vit K and Folic acid are also included). I would also suggest some Zinc lozenges too. I have an immune boost package if anyone wants information.
Of course creating and maintaining a healthy gut is key, 70-80% of your immunity is influenced by your gut health!
I can help you with that too.
Watch out!
Despite what you might be seeing on social media it is illegal (at the time of writing) for groups larger than 6 (including the teacher) to gather outdoors for exercise, and social distancing of a minimum of 2 meters is essential.
It is illegal and against Government guidelines to train any one indoors! If these rules are broken in addition to risking infection these teachers are in breach of their insurance policy and professional code of conduct!
There is much evidence that intense exercise requires greater social distancing due to heavy expelling of air born particles from the nose mouth and lungs! This includes running, cycling and sport in addition to high intensity training!
I will continue with Zoom classes, personal training and guided self muscle/fascia release and recovery until it is safe to meet face to face (and potentially beyond).
I am offering PT sessions outside here in the garden (and for small groups of up to three to ensure social distance unless from same household). I have set up the garden to accommodate this with shade and shelter and smooth surface.
Being able to offer massage is a long way off I’m afraid as this will be in Phase 5 of Recovery.
Making you Smile
I have invested in a new music product and will be using my unique and personalised original artist mix this week, I have also purchased license-free music too which you might of noticed me using?
Every week you will enjoy new class content and choreography as well as music so I’m working hard consistently to keep you motivated and inspired in our sessions.
Here are the links for this week’s classes and payment details and support as to how you can have the best online experience with us, if you are having trouble connecting then contact Steve on his mobile (Call, SMS or WhatsApp on 07968 759826) and he will help.
DYBO Live & Online – 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
£6.50 per class. Paid in advance please.
10 Class Voucher £55
Membership, unlimited classes, £50
(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.
Crispy Sweet Potatoes with Chickpeas & Tahini Yogurt
I know it’s a challenge to keep feeding the family with interesting and healthy food so here’s a quick gut friendly lunch recipe that fits the bill! (from BBC Good Food).
- 4 medium sweet potatoes
- 1 large garlic clove, crushed
- 1 banana shallot, finely chopped
- 400g can chickpeas, drained
- 75g baby leaf spinach
- small bunch dill, finely chopped
- zest and juice 1 lemon
- For the tahini yogurt dressing
- 60g Greek yogurt
- 2 tbsp tahini
- 20g pine nuts, toasted
- 110g pomegranate seeds
- Wrap each potato in foil and put directly on the hot coals of a barbecue for 35-45 mins, depending on the size of the potatoes. Insert a skewer into each one to check that they’re cooked. (Alternatively, heat oven to 200C/180C fan/gas 6 and put the foil-wrapped potatoes on a large baking sheet. Bake in the oven for 45 mins-1 hr or until the centre is soft. Once cooked, put under a hot grill for 3 mins until the skin is blackened and crispy.)
- Meanwhile, heat 1 tbsp olive oil in a large frying pan over a medium heat. Add the garlic and shallot and fry for 2-3 mins or until softened, then stir the chickpeas into the mixture. Gently warm through for 1 min or so, then add the spinach and leave to wilt. Add the dill.
- Whisk together the lemon juice, zest and remaining olive oil in a small bowl. Season to taste and stir into the chickpea mixture. Gently mash with a potato masher until the chickpeas are slightly crushed. Mix together the yogurt and tahini in another small bowl, and season to taste with salt.
Keep safe, keep healthy, nurture your nature.
Love ya,
Helen x
