Despite what the thermometer says it’s the first of June, half way through the year already! Eek, how are you getting on with the goals you set yourself earlier this year? If you haven’t already, maybe its time for another review of goals, strategies and actions taken (and those yet to take), what is working, what isn’t and why!
Did you see, over the weekend, the news reports about obesity and the links with cancer, something I shared with you a while ago. Being within normal body fat ranges is regarded as protective against certain cancers and other diseases. In fact, obesity is set to become the biggest causes of cancer, greater than smoking!
In this week’s catch up I have class and sporting news, My Top Tips for getting fit and being healthy (it’s dead simple). Remember if you have any great healthy and tasty recipes you can share with our DYBO family then sent them over.
Grab a ‘cuppa’ and please read on…..
DYBO Tops
Remember to collect your DYBO tops this week; I have paid for them up front so need to get that money in the bank!! I have also ordered extra if you would like one but haven’t ordered.
Boogie Fit, New Music, Moves and Grooves
Remember Boogie Fit (Mondays 6.30-7.15) is for beginners and returners to fitness with a dance flavour. You can learn some moves and grooves for the dance floor and get fit at the same time. Its true time flies when you are having fun!
Attend Boogie Fit (or the later Cardio Dance class) and participate in the Middle Bit (a class that focuses on your middle bit!) for FREE!
Tonight is a great week to Boogie Fit with me as we have new music and choreography for you to enjoy.
Friday Night Fitness
DYBO participants have had their say and so for the month of June we are delivering Freestyle Fitness Yoga classes and for July we will offer Beach Body Workout to get you feeling fab for the holiday season.
Class Request
I have had some requests for a refresher/introduction class for trigger point work with the Grid. If you are interested in attending a small group session let me know this week and I will organise a place and time/date.
ONE Pro Cycling
Steve’s boys are in a head to head against Madison Genesis in the Pearl Izumi Tour Series on ITV4, they have 4 more races to secure the series win. The tour series is relatively local this week, Croydon on Tuesday and Canary Wharf on Thursday. They return near Canary Wharf on Saturday night for the traditional London Nocturne race round Smithfield Market. It’s a great atmospheric event -I’m planning on going along if you want to meet up.
Bravo Girls
DYBO dames Tacye Connolly, Sam Gardiner and Dawn Laycock got ‘Pretty Muddy’ for Cancer Research on Sunday, well done girls (remember to wash behind those ears, the mud gets everywhere!
Happy Birthday
Our very own Sarah turns 40 on Friday – Happy Birthday Sarah from all the DYBO family xx
Help!
I have often mentioned how challenging it is as a small dance and fitness provider to let prospective clients know about what we do and why they should choose us for their classes, PT, sports therapy, NLP and life coaching. Word of mouth, recommendation and referral are certainly the most effective ways to get the word out.
Here are some ways you can help us spread the word about DYBO and they will take little time or effort on you behalf.
1) Visit our website regularly, this is why we invite you to continue reading our weekly catch up via the link to our website because every time you visit the site it helps us improve our Google rankings.
2) Social media, if you can share our catch-ups, status updates or videos with your friends, it helps to spread the word with people who don’t know about us or who have lost touch.
3) You could comment on our classes (enthusiastically!) regularly and leave messages on our FB page and website. If you have time maybe you could leave a review on our FB page and website too.
4) Flyers and posters, I can provide you with both paper and digital promotional flyers and posters if you are happy to share them with work colleagues, other parents at the school gates and so on.
5) Local groups, the odd positive comment on social group forums can go a long way to raise awareness.
I regard you as my fitness family and hope that you feel the same way. In order for our family to thrive we need everyone to help our family grow and evolve.
To that end I value your ideas regarding promotion, please do share your suggestions with me.
Comments
I’m leaving a comments book on the desk at class and PT for you to leave comments and suggestions. Please do use it to share your thoughts regarding our services, you can of course message, email or call too.
Tips for Fabulous Fitness
I’m often asked what is the best exercise or type of exercise.
Put simply it’s the exercise that you can stick with and do consistently, that is usually the one that you enjoy the most!
That doesn’t mean that you will always absolutely love everything you need too do to be ‘all round fit’ or that you will always be excited and in the right mood – that would really be unrealistic – but it is so much easier to get and keep fit when the majority of your workouts are fun/enjoyable.
Always work on optimal posture and alignment – not only will that maximize your technique and results but also minimize your risk of injury. We all look (and feel) better when we stand/sit up correctly.
Mix Cardiovascular work with resistance activities, core and stretch exercises too.
Perform high intensity work (2x per week) and moderate intensity trainingthe rest of the week (that goes for both cardiovascular and resistance work too).
Vary the type, duration and intensity of your weekly workouts to keep you moving forward and not plateauing physically and psychologically (this is why I constantly change the content and pace of our classes and PT sessions).
Identify what ‘fit’ means to you, what do you want to achieve, are you interested in/can do the activities/exercises that will lead you to your fitness goal.
Make a date, put your training classes etc. in your diary and make it a firm appointment. Arrange to meet people there (fellow class members, training buddies, trainer etc.). Book and pay in advance, even though our classes are only a few pounds.people hate to lose their money when they have booked. Tell others of your plans and ask them to hold you accountable. We provide loyalty discounts to support regular attendance.
Surround yourself with positive ‘on message’ people. I’m amazed by how many people who attend classes with a friend, and are who are clearly enjoying what they are doing, are derailed by their negative less, motivated pal. Positivity is infectious as is negativity, choose your friends and training buddies wisely!
Ignore the jealous and the haters, seeing others successfully getting on with their training, fitness, healthy eating and life style can make some folks feel guilty about what they perceive as their failure to do the same and they can often become negative and unsupportive. It really is their issue – don’t make it yours!
Sleep, hydrate and eat well, a shortfall in either will impact upon mood, positivity and energy.
Accept that it’s sometimes easy and other times challenging, if you miss a workout then its just one workout, get back to it a.s.a.p. don’t let disappointment in yourself derail your efforts.
Remember that there are far more great reasons to be fit and healthy than not and that every one of them is more important than any you can think of for letting your fitness and health slip! Fitness is for life not just special occasions!
Wishing you a wonderful fit and fabulous week………Love ya
Helen x
