Ok it’s time to hit the refresh button – things have become very ‘stuck’ and it’s time to freshen our thoughts, feelings, movement and actions.
2020 seems like the longest year everrrrr and we have a while to go yet.
Whilst we can’t change what’s going on with Covid-19, we can change how we manage our thoughts and actions.
From the outset of this situation and since moving the classes online 35 weeks ago (plus my one to one work on and off during that time), I have always aimed to try and keep things as normal as possible for you with our schedule and by keeping to our routine I felt that it provided us with something that connected us to our normal life, when everything else was so different.
I’ve/we’ve worked hard to offer lots of new and fresh session content and deliver it in a way that boosts mood, energy and health and addresses the issues and concerns of the time i.e. by boosting immunity, fighting stress, offering social interaction, providing fitness building/maintaining activity, boosting metabolism, providing muscle strengthening and joint mobilising activities, all of which are aimed at combating the ‘working from home’ situation so many of us found ourselves in.
I feel now is a time for a little refresh, based on what I’m seeing and how I’m feeling too.
So (drum roll please………) as of the week commencing 23rd November we are making a small change to the Monday Night class offerings.
At 6.30-7.15pm we will have our Boogie Fit dance fitness class (aimed at beginners and returners) with simple, fun and engaging choreography and plenty of options to increase the intensity, so that participants can adjust their workout to suit their needs.
We will then have a 15 minute room sanitizing break before…
Total Tone, A new class that will be led by the wonderful Daisy. TT is suitable for everyone who wishes to improve muscle tone, strength and mobility with fun easy to follow exercise flows that build fitness, function and stability. The class starts with a warm up and and finishes with a cool down stretch.
Cardio Dance will take a break for a while – if you prefer to dance on a Monday then Boogie Fit is a fab option but if you want a more advanced dance fitness workout then try the Tuesday Night ‘Dance Fit’ class at 7.45pm or a pure Dance Class then join us on Thursdays at 7.30pm for ‘Dancespiration’.
All Classes are on Zoom
I’m certain this little freshen up of the timetable will be exactly what the DYBO family need to give us all a boost and we are excited to share it with you.
Please spread the great news with friends, family and on social media.
DYBO Family Services!
DYBO Live & Online – This week’s 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, you have THREE options!
£6.50 per class. Paid in advance please.
10 Class Voucher £55
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.
Gut Friendly and Waistline Friendly Brocolli and Cauliflower Soup
2 tbsp coconut oil
1/2 yellow diced onion
1 garlic clove
2 cups broccoli florets
2 cups cauliflower florets
1 cup bone broth (stock is fine)
1/2 cup coconut milk
2 tsp salt
Optional: 2 chives, extra olive oil and/or extra sea salt for topping, black pepper)
Btw, I love my soup maker but a pan works really well too.
- Set a large stock pot on medium-low heat.
- Dice the onion, mince the garlic, add to the pot with the olive oil.
- Stir occasionally for about 5 minutes until the onions are translucent.
- Add the broccoli and cauliflower, bone broth, coconut milk, and sea salt.
- Turn the heat up to medium-high and let cook until the vegetables are fork tender.
- Use a stick blender or transfer to a separate blender and combine until the soup is completely mixed.
- Chop the chives and sprinkle on the top of the soup with an extra drizzle of olive oil and sea salt.
Go with organic where ever you can.
Enjoy!
Have a refreshing week,
Love ya
Helen x
