PLEEAAAASE!

Hi ya, heads up… I’m starting with some housekeeping this week.

I have been asking for a while for everyone to book in advance the classes they wish to attend but hardly anyone is, which is causing me some anxiety.

I’m concerned that some classes will tip over capacity (I’m still limiting numbers whilst Covid, Flu and Strep are in circulation locally).

It is okay for you to let me know a month ahead, a week or a few days – even right up to 24 hours before the class. (Please refer to DYBO Ts & Cs which are included in the second half of our weekly email. Class attendance assumes agreement). If you attend certain classes every week and want me to book you in for every week then Im happy to do that but I need at least 24 hrs notice if you can make it please.

Priority is given to membership holders (I still need you to let me know your Class choices) and those who book in advance, either be it by Voucher or PAYGO.

I really don’t want to switch to using an external booking system which, whilst is more convenient for me, will result in increased costs that I will have to pass on.

Thanks for your help in this matter.

Remember that we have our Free Gut Health talk this coming Saturday.

More and more research is proving the link between gut health and preventing major diseases (cancers, MND), skin conditions (acne, eczema, psoriasis), hair loss and poor condition, fertility issues, immune and metabolic conditions (fibromyalgia, polymyalgia, arthritis, Diabetes), obesity, menopause symptoms and related conditions, mental health and brain diseases (depression dementia, Parkinson’s) inflammation, tissue and joint pain, poor sleep, digestive issues (IBS, Crohn’s, diverticulitis) and so much more!

The information included is essential, for everyone.

BOOK NOW and tell loved ones and friends, colleagues.

Saturday 21^st January 2-3.30pm.

All I ask for is a voluntary donation to MacMillan Cancer Support Charity (whatever you can afford) I’m giving my time and expertise for free.

Only 15 places available so book asap!

Gut Purify

I’m on a Gut health reboot at the movement (as are some clients and Steve), the program I use was featured in the Guardian newspaper this weekend.

Why have I chosen this program you ask, when I’ve trained so extensively in the subject!

3 main reasons:

• Convenience, all ingredients are included and formulated to maximise the purifying effect on the Microbiome, everything included is a ‘food’ but it’s so much easier to have the protocol ready made than source measure and prepare. I’m a busy girl just like so many other people
• Synergy has a world wide respected and ethical research program with 28 Researchers and scientists (working within Synergy and their own medical practices), researching and publishing ground breaking information relating to health and nutrition.

One of the formulations, Pro Argi 9, is based on Nobel Prize winning research (and is patent pending as is their DT formulation). All Synergy ingredients are 100% batch tested for quality and purity, the efficacy is guaranteed (this is not the case for most companies in the supplement industry).

• It works!

All year round I use their vitamin and supplements myself (so do Dec and Steve and many of my clients) so I have an account, which allows me to purchase them below retail price!

However I would rather pay for good nutrition ( food and Supplements) than junk food and booze.

“Pay the Farmer or pay the Doctor”

And would rather invest in excellent health and fitness advice and support than have a fancy car – I’m looking after my own ‘chassis’ (ha-ha). I want it to get me over the finishing line in style and good working order!

So what’s coming up this week!

It’s all fabulous of course…

then on Friday…

Note – Class Booking details, payment and Zoom links are in the second half of this newsletter.

IndepenDANCE

I love a roast dinner and the only thing I really miss as a Vegetarian and some one who keeps starch and sugars minimal is a good gravy, I think I have found the solution!

Low Carb Gravy

• 4 tablespoons butter (or dairy-free butter)
• 2 cups broth (veggies, chicken, turkey and beef work)
• ¼ teaspoon onion powder
• ¼ teaspoon garlic powder
• 1 teaspoon arrow root powder
• salt and pepper to taste

Instructions

1. Add all the ingredients to a small pot and whisk until the arrowroot is absorbed. There may be a few clumps on the top, but don’t worry, those will cook out.
2. Turn on your stove to medium-high heat. Bring your gravy to a boil and continue to whisk for one minute.
3. Remove the gravy from the stove. Serve hot.

Try this Low carb Veggie Roast…

Low Carb Nut Roast

• 2 cups walnuts chopped
• 2 ½ cups mushrooms finely chopped
• 3 cloves garlic peeled & chopped
• 1 onion peeled & chopped
• 1 cup almond flour
• 1 egg, beaten optional
• 1 tablespoon oregano
• 1 tablespoon thyme
• 1 tablespoon Tamari sauce
• 2 tablespoons olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions

Fry off onion and garlic, add mushrooms and soften.

Add walnuts and brown a little.

Turn off heat and add herbs and Tamari sauce, salt and pepper.

Now add the egg and combine thoroughly.

Grease and line with greaseproof paper in a 1lb loaf tin.

Spoon in the mixture.

Bake at 180C/350F degrees for 40-45 minutes until the nut loaf is golden and firm.

Rest for 10 minutes before turning out off the tin.

Slice, serve and enjoy!

Remember to book your classes and your free Gut Health Talk

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 – Old School Disco!

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: Funky Dance Fit

Wednesday (DYBO Studio)

6.30pm Old Skool, Step & Strength – Step, hand weights and band.

7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.

Thursday (AH)

6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.

7.30-8.30pm: Dancespiration – Dancer’s Choice!

Friday (DYBO Studio)

6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.

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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 1^st 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

https://zoom.us/j/93817898799

6.30pm Boogie Fit
7.30pm Total Tone

Tuesday

https://zoom.us/j/94370544053

6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit

Wednesday

https://zoom.us/j/95899675041

6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.

Thursday 

https://zoom.us/j/95416823519

6.15pm Contemporary Stretch 

7.30pm Dancespiration

Friday

https://zoom.us/j/92666213498

6.30pm Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.

****** All the above classes change and vary weekly! *****

How to prepare your Zoom 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 Bluetooth earphones and it worked well.
4. 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!
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 barefoot 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 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.