I don’t know about you but I’m waking up in the morning and wondering if it’s all been a dream (like when Pamela Ewing woke up and found Bobby in the shower on Dallas!), and then I very quickly remember that this is our reality and our new ‘norma’l.
Without a doubt, serving my DYBO family with online classes, personal training, guided self-massage/trigger point therapy instruction and life coaching/ NLP every day, gives me purpose and I direct my energies to provide the very best offerings and service I can.
Seeing my DYBO darlings daily gives me an essential injection of hope and I love being able to facilitate the physical, physiological and emotional aspects of well being and health. On Friday I left the Zoom meeting open, before and after our Freestyle Fitness Yoga Class, so that separated family members and friends, could see and talk to each other. It was heart warming (and brought a big tear to my eye), so important at this time of isolation.
The Thursday Night NHS 8pm Clap. I want to assure you that mid way through our Dance and Perspiration class we take a minute to clap for our NHS workers.
New Class Content. I’m working constantly on new class content and choreography for all of our classes and PT to keep you engaged and inspired at every session and to encourage you to log on, get sweaty and stay fit and fabulous!
Missing ‘inaction’. My deliberate play on words is to highlight that some of our regulars are still missing and I’m wondering why I haven’t seen or heard from them – is it that they are not taking care of their fitness and health at this time, is it the fear of the technology involved, is it because they don’t know where to start or where they can participate or worst of all, they’re unwell?
I also describe myself as a technophobe or ‘rubbish’ at it, but even I have learned what to do and I have listed my tips below, to help everyone get online and enjoy a great class or session no matter what your space, or viewing device. My classes and sessions are adapted to accommodate our workout space (kitchens, lounges, bedrooms etc.) If you can get a signal then you can join in!
Bottom Of The Fridge Soup. Later in this message I’ve included a bottom of the larder/fridge recipe as I know that we are all trying to shop once a week or less and so might find ourselves rummaging around at the bottom of the fridge!
Step Class. Our Old Skool Step class was a hit – yay…so I will keep it on the schedule for a long as you want it. 6.30-7.15pm Wednesdays.
Easter Weekend – SKOOL DISCO, who’s coming?!
Well it doesn’t look like we will be going any where for the Easter Break so I’m happy to run classes if you want them? The Friday Night Freestyle Fitness Yoga group have requested a class, so i can confirm that it will be on the time table. I propose that we make Easter Monday our …..
Skool Disco Dance Fitness Night
One fabulous class, 13th April!
6.30-7.30pm.
I’m taking requests for fab tunes from your school days and definitely suggest you make it ‘The Main Event’ by dressing accordingly.
I shall see if I can get DJ Steve to mix live for us, and please feel free to invite friends and family – let’s turn these frowns upside down, have some fun and make a dent in the Easter Egg Food Mountain!
So who is in? Let me know asap.
Class schedule for this week. Here are the codes to join the classes, please let me know which classes you will attend so that I can monitor numbers to maintain safety. Remember that once I’m teaching I can’t offer ‘tech’ help although Steve is monitoring the feed and can try and help. If you get stuck on anything tech wise whilst trying to get in to the Zoom ‘meeting room’, you can call or WhatsApp him on 07968 759826.
If you want to book (FOC) a 5-10min Zoom ‘rehearsal’ to help you with the process for your device (s) then let me know and we can schedule it.
DYBO Live & Loud Online – Classes are as follows:
MONDAY
https://zoom.us/j/255172427?pwd=Y0gvSEozMFRYMVl5Ly9jZC9nM1NqZz09
6.30pm Boogie Fit (new Routine every two weeks*)
7.15pm The Middle Bit (complimentary when attending BF or CD or £3.50*)
7.45pm Cardio Dance (3-4 different Routines in one class*)
TUESDAY
https://zoom.us/j/688591092?pwd=TFJXQ21UeUtzZ0NLOENvQnZ5TTIwUT09
6.30pm HIIT (changes weekly*)
7.15pm Core Power (complimentary when attending HIIT or DF or £3.50*)
7.45pm Dance Fit (new Routine every two weeks*)
WEDNESDAY
https://zoom.us/j/538375079?pwd=ZXp4cUhub2YyaERQTlFFWDVZQnM1dz09
6.30pm Step*
7.15pm Barre Fit*
THURSDAY
https://zoom.us/j/898501230?pwd=bHZINGk1bkpPTzVCdklYMm1taWc2Zz09
6.15pm Contemporary Stretch (this week – tennis balls, sock, chi balls and bands*)
7.30pm Dance and Perspiration, Dance with more Fitness (new Routine every two weeks*)
FRIDAY
https://zoom.us/j/502958747?pwd=azlJekVmSjN1V3FEQkFBclpvcjlWZz09
6.30pm Freestyle Fitness Yoga with Relax, Restore and Reboot*
*All classes evolve and change weekly
How to prepare your environment
1. 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.
2. 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.
3. 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 blue tooth earphones and it worked well.
4. Ensure you have maximum access to your WiFi in the house and as close to the router as is feasible. Take phones off the WiFi system and pop them on to your 4/5G network or place on airplane mode, unless thats what yo 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!
5. Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
6. 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 bare foot training.
7. 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 dumbbell/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 out door 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, including the extras, £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.
10-Minute Vegetable Larder Soup (perfect for gut health and a tummy filler)
(Found on godairyfree.org)
Serves: 8 servings
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- ½ teaspoon dried savory
- ¼ teaspoon ground sage
- 1 quart chicken or vegetable stock (low-sodium if you desire)
- 1 cup 100% vegetable juice
- 2 teaspoons red wine vinegar
- 1 cup canned, diced tomatoes (no-salt added)
- 1 cup canned navy beans or chickpeas, drained and rinsed
- 1 can (8¼ ounces) sliced carrots, drained
- 1 can (8¼ ounces) cut green beans, drained
- 1 can (4 ounces) sliced mushrooms, drained
- Salt, to taste, Black pepper, to taste
Directions
- Heat the oil in a large saucepan over medium-high heat.
- Add the onion and sauté until transparent, about 2 minutes.
- Add the garlic, Italian seasoning, savory, and sage, and cook 10 seconds.
- Add the stock, vegetable juice and vinegar, and bring to a boil.
- Add the tomatoes, navy beans, carrots, green beans, and mushrooms and let the soup simmer for 4 to 5 minutes.
- Season to taste with salt and pepper, if desired.
Love ya,
Helen x
