In one week we will be entering the next phase of reduced Covid restrictions or as the government likes to call it ‘opening up’, with (amongst other things) indoor dining and indoor group exercise being permitted. The fitness industry is still awaiting details about protocols and mitigations, but we have been informed that irrespective of the activity being undertaken, social distancing will be 2m between participants and that the ventilation required is 100sq. foot per person in the room in which the activity is being performed (previously it was taking the size of the entire building into account).
This means that I can invite more participants into the studio where we broadcast our classes from, so if you would like to join me in person for classes then let me know -it will be on a first come, first served basis and obviously we must all adhere to full Covid safety compliance. I have fresh air ventilation which is perfect but the numbers per session will vary depending upon the activity, ie. Barre, Yoga, Step, Total Tone and Stretch requires less space than Dance and of course our 5 in 1 class is currently delivered outside. Let me know if you are interested.
Things are likely to get busier out and about so on Sunday I took advantage of a very quiet West End and did the Augmented Gallery Walk, which involves downloading an App and following a trail that takes you to various buildings around Piccadilly that have QR codes on them then when you hold your phone up to the code a piece of art that is displayed in the National Gallery appears and if you have headphones (we didn’t) you can hear a commentary too. It’s fantastic and free. I suggest you do it before London gets busy again.
Speaking of West End…
…our very own Daisy has a role in the new production of Rogers and Hammersteins’ ‘Carousel’ choreographed by Drew McOnie and being performed at the open air theatre in Regents Park! (31st July till the end of September). Congratulations Daisy – coming out of lockdown, high kicking!
Details here…
https://openairtheatre.com/production/carousel
The week ahead…
We have a fabulous new routine for Boogie Fit on Monday – you will love it!
And fresh combo’s and content for all of our classes.
It’s always a good time to start or return – if you want any advice as to which class might suit your needs feel free to message me…
I’m presenting at the FitCamps World event on 15th May…
…so please do join me as this might be the last fitness and dance event online as things return to normal so how about making the most of it.
Along with other presenters from around the world, I’m presenting at this online event at 12.15 – my session is entitled ‘Women like Me’. It’s a sassy commercial dance routine that inspires strength and confidence in addition to working up a sweat!
The event is free but the ‘catch up’ package is raising Money for the ‘Brain Tumour Charity’, which as you might know is a charity that is close to our hearts.
Please use the code FCW HC.
Gut Health
I will be running a Gut Purify group for 21 days from the start of June -perfect timing for when all restrictions are said to be lifted on the 21st June. Learn how to repair your gut health in order to boost your immune system, improve your health and fight major disease, improve your skin, hair, mental focus, mood, reduce anxiety and deal with any unwanted lockdown weight gain.
I will present an online Gut Health talk on May 23nd, 10-11am with questions till 11.30. Book now – email info@dybo.co.uk and I will send you the Zoom link.
(Free of charge but a small donation to Phyllis Tuckwell will be appreciated)
About our 5 in 1 Outdoor Fitness class…
To ensure Covid safety and viability of this class (I limit numbers for safety), I am implementing a rolling 4 week booking system as follows.
Book the sessions you will attend for the upcoming 4 weeks (informing me of those which you can and can’t make, only paying for those you are attending). Each week you let me know/book if you can make the new 4th session, so we always know who will be there and keep track of numbers.
Insufficient bookings will result in the class not running.
Bookings must be made with payment, no refunds for non-attendance irrespective of reason, Advance booking and on line payment only.
If the class has to be cancelled there will be no charge and fee is transferred to the next outdoor session.
Venue: Zebon Community Centre, Danvers Drive, Church Crookham, Fleet GU52 0ZE.
Outdoor fields (go to the right of the building).
Time and Day: Tuesday evenings 6.30pm- 7.15pm (arrive from 6.15pm) .
Description: Multi-activity fitness class with options from beginners to athletic. Activities include Hiit/Liit, conditioning, core and mobility.
Equipment required: Bring your own resistance bands, hand weights (or equivalent) and mat. No equipment will be provided as per guidelines.
Please wear: Suitable clothing and footwear and bring a drink and towel. Wear layers for warm up and cool down phases of the class. Sunscreen and anti-bug spray if you are sensitive to the outdoor environment. Plus hand sanitizer.
Please note that a short pre-activity questionnaire must be completed via email.
The wearing of facemasks is not required before or after this outdoor class and as per WHO guidelines you are not required to wear a mask during activity.
Class fee: £6.50, online payment in advance only (24hrs minimum notice), non-refundable. Included in Membership, voucher credits taken in advance.
Last minute bookings (within 24 hours incur a £7.50 fee, to encourage commitment).
NOTE – ADVANCED BOOKING ONLY!
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.
Broccoli, Pea and Mint Mash
I can’t believe I didn’t think about this before, I love all of these ingredients. Packed with telling me about it
1 cup frozen peas
1 cup baby spinach leaves
1 cup broccoli (small florets)
A squeeze of lemon juice
Zest of 1/2 a lemon
2 tbsp fresh mint leaves, chopped
Salt and pepper
1 tsp of butter
Combine peas, spinach, broccoli, lemon juice and zest in a saucepan and add just enough water so that the peas are covered in water.
Simmer on low-medium heat, and remove from heat after 5mins of simmering or until peas are just cooked.
3. Add mint leaves and stir through.
4. Drain all water from pan.
5. Blend all greens together, using a hand held mixer, until you create a smash or mash, depending on the consistency that you like.
6. Add a pinch of salt and pepper and a tsp of butter and stir in.
7. Taste to ensure the right balance; you may like to add a little more lemon juice or seasoning.
8. Serve warm with fish, meat, tofu and/or other vegetables
Have a fab week, love ya!
Helen x
