When you are the one in the driving seat, folks often forget to check up on you, so I’m checking up on you.
How are you doing?
I’m a great believer in paying attention to what our unconscious mind and body are telling us, acknowledging it, taking relevant action and moving forward.
If we don’t do this frequently, poor mental health and lowered immunity are waiting around the corner. So how are you supporting your mental and physical health?
I know, I know – it’s not a new message, but it’s relevant even though it’s as old as the human species and I’m reminding you, again, that we are human and our basic needs of shelter, nutritious food, movement, safety and love must be met and it’s up to us to make this happen for ourselves and those in our charge!
Of course our worries are here and very real – sitting and dwelling without taking action can result in us feeling worse and worse; we often turn to pacifiers or comfort in the form of alcohol, medications, junk food and binging on TV or social media. Clearly this will not change our situation but will determine how well we get through this.
“We are not in the same boat, we are in the same storm. How we steer our boat will determine how well we get through the storm”
Take action and
*Start each day with intention and purpose
*Take a breath and prepare for positive outcomes
*Be thankful and focus on all you have
*Learn from others but don’t compare yourself
*Move your body
*Move your mind
*Connect with nature
*Connect with friends
*Laugh regularly (not at others, or self)
*Give
*Receive
*Drink clear water (2 litres)
*Eat nutritious foods
*Be mindful and present
*Sleep well
*Wash your hands
* It’s okay not to be okay, reach out
I’m here!
It’s already May and this is our 8th Week in DYBO lockdown offering online classes and PT – haven’t we all done well!
If you have yet to join us then please do! Reach out for help, the classes and PT are working really well and it’s such a tonic to see each other, in fact I often get emotional.
DYBO is a family that gets fit and healthy together, supported by each other. It is likely that things will be like this for quite some time – we don’t know when we can get back together face to face but I have already researched ways we can return to PT and small group sessions, with gym sterilizing and social distancing in place. I have a UV sterilizing machine on its way for the gym and studio here. Whether group exercise will be viable with social distancing remains to be seen – I await governing body advice.
So for now I’m busy creating ever-changing fun and interesting classes for you to work out and dance to in your home. No travel, no stress – all you need is a little space, internet connection and a device to see and hear me (and I can see you too).
Some of our DYBO Divas have introduced disco lights and it’s so much fun to party together.
Those who have connected their device to the TV and speakers are reporting a fabulous experience.
INVITE YOUR FRENDS AND FAMILY TO JOIN US – WE WILL LOOK AFTER THEM!
Thank you, for your attendance, loyalty and support. Each of you will always have a special place in my heart.
This is exactly how I feel when I see you arriving on my screen to class….
I can be here for you because you are here with me…
Here are this week’s links (same as last week)…
…plus set up tips and advice to maximize your experience. I promise you it’s tip top and superfast from our end, but if we/you do drop out, hang in there, it will come back – you might need to refresh but it has worked really well so far.
DYBO Live & Online – Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.15pm The Middle Bit – Complimentary when attending BF or CD or £3.50
7.45pm Cardio Dance (Intermediate)
Tuesday
6.30pm HIIT (Simple & effective fitness training)
7.15pm Core Power – Complimentary when attending HIIT or DF or £3.50
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
£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.
Broccoli Cauliflower Soup
A gut healthy paleo recipe, from girl in health website
SERVES 2
Ingredients
2 tbsp olive oil
1/2 yellow diced onion
1 garlic clove
2 cups broccoli florets
2 cups cauliflower florets
1 cup broth or stock
1/2 cup coconut milk
2 tsp sea salt
Optional: 2 chives, extra olive oil and/or extra sea salt for topping, black pepper (not AIP)
Instructions
- Set a large pot on medium-low heat.
- Dice the onion, mince the garlic, then add to the pot with the olive oil.
- Stir occasionally for about 5 minutes until the onions are translucent.
- Add the broccoli and cauliflower, broth/stock, coconut milk, and sea salt.
- Turn the heat up to medium-high and let cook until the vegetables are fork tender.
- Blend and combine until the soup is completely mixed.
- If using, chop the chives and sprinkle on the top of the soup with an extra drizzle of olive oil and sea salt.
Have a fab week!
Stay healthy stay fit, reach out if you need me.
Love Ya,
Helen x
