I have to admit, I’m not a fan of rollercoasters – feeling out of control and unsafe is certainly not for me!
Whilst 2020 and 2201 have been like stormiest of seas, the past 7 days in particular have been a personal emotional rollercoaster.
Last weekend I was told that a Fitness colleague of many years had passed away, (damn you cancer) then on Wednesday my little kitty Bonnie became very poorly and had to be put to sleep immediately. Those two events on top of the past years pandemic took me to the bottom curve of the big dipper, but then my darling DYBO family lifted me up again with their usual kindness and thoughtfulness and I can honestly tell you that all the kind messages and flowers really did help lift me, so thank you all.
I have concluded that my emotional dip was also influenced by low energy, sub optimal fitness and health so I will spend some more time and effort on my own wellness, health and fitness making it more of a priority. The admin and chores will have to wait until I have taken some ‘time out’ for self care! I recommend that you do the same!
With restrictions lifting and life opening up we must all ensure that we have strong immune systems to fend off bugs and viruses (and not just Covid-19).
Remember that the quality of what we eat, unmanaged stress, poor sleep, and insufficient exercise have a massive impact on the state of our immune system. Please also remember that whilst we have been sanitising everything and not exposing our systems to any bugs at all ( plus damage our Gut microbiome) this will also have weakened our immune systems making us more susceptible to colds, coughs, viruses, infections etc. So please make your immune system a priority and get yourself sorted. (I’m here to advise, all you need to do is ask)
Another upward curve for me on the ‘big dipper’ emotional rollercoaster is that I can welcome my One to One Fitness and Sports Therapy clients back into my lovely DYBO studio as of Monday 12th April.
My safety protocols are in place and I’m ready for ya! Whoop whoop!
Good luck to everyone else that is in the same position.
Another ‘top of the curve’ is that our 5 in 1 outdoor Fitness class is going really well ( also live on Zoom), it’s great fun, really effective and I’m thrilled with the wonderful feedback I’m getting from everyone eg.
“Absolutely loved it! I thought the way you combined the different types of exercise was perfect for giving everyone in the group what we wanted. We’re very lucky to have you looking after us! I definitely want to come every week :)”
Another positive is that I’m am still loving my Zoom classes too, the time I’m saving by not travelling to All Hallows is being used to search for new music and create lots of new content.
This week Daisy and I have prepared new choreography and content in every class for you!
Im also getting fantastic feedback from the members using the videos on the Vimeo page ( there are several hundred to choose from) Im so pleased you are enjoying them, whoop whoop!
DYBO Live & Online – This week’s Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.30pm Total Tone (All)
Tuesday
6.30pm 5 in 1 Fitness Class – Outside Face to Face & on Zoom!
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 ( to be used within 12
weeks of purchase)
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.
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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
Gut Boost Soup
- Tablespoons extra virgin olive oil (I use Coconut oil)
- 1/2 large onion
- 3 celery sticks
- 4 carrots
- 1/2 pound chicken breast (As a Veggie I go for Tofu )
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon turmeric powder
- 24 ounces bone broth (or vegetable broth)
- 3 leaves kale
- 1 courgette
- 1/2 head cauliflower
- 1 cup canned coconut milk
- 1/2 lemon
- 1 can white beans (drained & rinsed)
Instructions
- Chop the onion, celery, and carrots.
- Heat oil in a large pan.
- Add the onion, celery, carrots and all of the seasonings, saute for about 5 minutes.
- Add 2 cups of water and the chicken breast. Pressure cook on high for 10 minutes.
- While the chicken and veggies cook, wash, de-vein and chop the kale. Then chop the courgette and cauliflower.
- after 15 minutes, remove the chicken breast and shred.
- add the shredded chicken back to the pot with the chopped kale, courgettte and cauliflower.
- Finally add the broth, coconut milk, lemon juice and white beans.
- Stir and cook on saute 5 to 8 minutes.
- Serve hot.
Have a fab week here’s to an enjoyable ride, with our hands in the air and screaming in delight.
Love ya,
Helen x
