…it’s my reaction after the Lionesses lost the World Cup Final to Spain, but did they lose?
Or did they win at getting to play elite football as female professionals, after starting life as a footballer without a team after the age of 12 when girls could no longer play in the boys teams (although that is now 18 years), after living on a low wage (ie. £4-£20,000 pa compared to £60, 000 a week in the men’s game). Did they win at qualifying for the World Cup, win at playing brilliantly as individuals and as a team to make the finals, did they win at representing elite female soccer? Yes they did and they have done so with limited opportunities, no sponsorship, lack of coaching, no/shared facilities, unsuitable kit, inadequate toilet and personal hygiene facilities, prejudice, misogyny and more!
When I was at school we wanted a girls football team but weren’t allowed to have one, no teachers or parents would coach us and many of us had no idea about the game, but we persisted and were told that we could have a kick about if we wanted to! Which we did and we were out playing in the rain when the boys played 5-a-side in the sports hall!!!!!!
I know that’s a few years ago (shut it !) but look at where our girls are now, playing at the very top, and doing so without drama or too much amateur dramatics (yes, men take note!). I for one believe that they are winners, all be it runners up this year and on the night but they won their place in history and I’m proud of them!
Motivation and maintaining motivation is dependent upon how we choose to see success, opportunity and privilege. We can see cleaning the car as a chore or a privilege that we have a car to clean; we can think I can’t be bothered to cook dinner, go to work on Monday or attend our DYBO classes or fitness sessions or we can remember that we are privileged to have food, a home and job and the access, health and opportunity to take care of our health and fitness – none of these things are guaranteed or privileges experienced by others. I’m certain that seeing and acknowledging our privileges makes us value them more and makes us happier for it.
By the way, having privilege doesn’t mean it’s been handed to us, sometimes (often) we have worked really hard for it, but that too is a privilege!
The DYBO week ahead (and a Sorry)
Firstly I’m sorry that I had to pull out of some classes last week, I was really poorly with a cold/cough bug which went straight to my lungs. After my brush with Pneumonia early this year and a ‘staycation’ at Frimley Park, the suggestion from two Consultants that I could have long Covid, plus a blood test confirming that I have little to no immunity to pneumonia, I really thought that I should be sensible and stay in bed! I was too poorly to give you the classes that you deserve (and I want to give you) so thank goodness for Sarah who stepped in last minute to teach on Thursday night. I know that you love her classes and that you would look after her too, which you did and I’m very grateful.
I can’t believe how quickly we are moving through August and I know that many of you are away having holidays and so on. Classes are quiet so make the most of the opportunity for some extra coaching attention – come on tell me what you would like me to include, what you would like to focus on and so on. I look forward to your requests and suggestions!
The next couple of weeks look like this…
INDEPENDANCE!
Bookings are open for our last Independance event of 2023 with the adorable and super talented teaching ace, Jo Ali.
Book today for a £10 Early Bird offer! You can follow the link or email me and pay via Bacs to the UK Fitness Academy account.
Apples everywhere!
I have a cooking apple tree and it’s harvest time. I have more than I need so am happy to bring some to class or you can come by and pick some up. Just let me know. Full disclosure – they are not at all sweet!
This weekend I made Baked Apples (see below) and with the left over apple stuffing I made a crumble by slicing two apples and laying them in a greased flan base, sprinkling a little water over the slices, then spreading the oats and pecan mixture over the top to making a healthy crumble. I also added some flaked almonds over the top (I baked it in the oven at the same temperature and time as the baked apples covered with foil which I removed to brown off for the final 5 minutes).
Gut Healthy Baked Apples
Fab for Breakfast or Dessert, serve with Greek or Dairy Free yogurt or if you fancy the less healthy option, go for ice cream.
All ingredients are full of health giving benefits, enjoy!
6 large apples
1 cut of porridge oats
½ cup chopped pecan nuts
1 teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon grown ginger ( I used grated )
2 tablespoons melted coconut oil
2 tablespoons maple syrup
½ cup water
Pre heat oven to 400 degrees
Slice the bottom of the apple so it sits flat on the baking sheet, core the apples and place on a greased baking sheet.
Mix all the ingredients (except the water) in a bowel and stuff the cored out apple, sprinkle the water on the baking sheet, cover with foil for 25 minutes, remove the foil for the final 5 minutes to brown the tops
Serve hot!
Let me know what you think.
Remember, Im looking forward to hearing from you regarding what you would like to focus on.
Love ya,
Helen x
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DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30-7.15pm: Boogie Fit
7.30-8.15pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit
Thursday (AH)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration
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, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been 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.
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, 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, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment
On the night
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive, enter and be in their personal exercise space between 5 and 10 mins before the class,
*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, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding cues.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than 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 as some of our clients are more vulnerable to infection and wary .
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 you 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, change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*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 and more recently these flu and cold bugs.
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
£7.50 per class.
10 Class Voucher: £65 (to be used within 12 weeks of purchase).
Membership: £50, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month and is valid from the first to last day of calendar month,
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
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
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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
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
****** 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.
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/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
Attending any DYBO class will assume agreement with above terms and disclaimer.
