I, like most, am susceptible to the shmultzy Christmas movies and TV adverts and spent much of my Saturday wrapping gifts with a Christmas movie in the background, the stories are ‘samey’ and far fetched but it helps me get in the mood and get on with the task which really is a privilege at this challenging time.
Please take care of yourself, the press might be scare mongering but for me, maintaining hygiene and distancing (I’m now triple jabbed too) is a simple and easy thing to do to keep ourselves and loved ones safe as well as keeping businesses, education and the NHS going which is why I have maintained all Covid safety the protocols in my classes and one to ones.
When attending classes/training please change to indoor shoes on arrival (I recommend this in your homes too), maintain your distance from others and bring your own close contact equipment i.e. mat, band, weights plus the chi-ball, tennis balls and sock for the Contemporary Stretch class. If you need help sourcing let me know, I have pre-owned and new you can buy.
If you have borrowed a Step for our classes but are not attending please return it to me ready for the New Year and anticipated increased class uptake.
Looking after your mental and physical fitness is key to living life optimally at all times even at Christmas and for protecting your immune system.
Xmas is often when people get overwhelmed with perceived vital tasks but are they really? Take a moment and breathe – ask yourself what else is suffering when focusing elsewhere (it might be more important!), what are the potential/actual consequences and are you okay with that?
Maintaining personal balance with a great diet, good sleep, exercise, fun, chores and work is vital in the short and long term for health, relationships and more. Keep active, keep diet optimal and drink plenty of water until Christmas arrives and then you will have a fab time and stay feeling and looking your best.
Class Schedule
I’m taking a break from 10-22nd December and will return to action on the 23rd for our pre-Xmas class on Zoom! Our Xmas Cracker Workout is a bit of a tradition so I design it for all our class members and make it a bit of a party too, let’s have a drink together at the end of the class and we will keep the tunes playing for a bit!
We also have more classes for you on the 29th and 30th to help with keeping fit and balancing calories!!
I will also be working in the DYBO Studio offering one to one’s.
Gifting Fitness
I can provide Gift Vouchers for loved ones including Monthly Membership, Class Vouchers, One to One fitness, Sports Therapy and Coaching.
We also have our special Independance Day event on the 23rd April, which is also a lovely gift for a dance lover.
I have resistance bands in stock too!
Remember I’m away from the 10th so let me know if you need anything asap.
Steve will be around to deal with emergencies.
Gut Healthy Xmas Food
Melon and Prawn Salad/Starter (found on Daily Mail)
Ingredients
1/4 honeydew melon chopped into chunks
1/2 papaya chopped into chunks
1/2 red chilli, finely chopped
1/2 lime, zest and juice
1 tbsp. extra virgin olive oil /sesame oil
1/2 tbsp. white wine vinegar
1 tbsp. chopped parsley
1 tbsp. chopped mint
1 tbsp. chopped coriander
16 small King prawns (cooked)
Salt and pepper
To serve
To serve you may wish to add more herbs, rocket, lime wedge, and coconut yoghurt (optional). Simply combine all ingredients and serve with rocket.
Remember to keep looking after yourself, you are important!
Love ya,
Helen x
————————————————————————————————-
DYBO Live & Online – This week’s Classes are as follows:
At All Hallows (Book in Advance only): Zoom class details further down
Monday
6.30-7.15pm: Boogie Fit ‘Poptastic’
7.30-8.15pm: Total Tone
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ’80’s v Now
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration ‘ Fab G it’s not all about Cinderella this year’ Christmas Routine
—————————————————————————————————-
Joining us at All Hallows? – Protocols and information
I’m so happy to be able to run classes again at All Hallows. 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 since last year and some of us are more anxious than others about getting back to ‘normal’ life and activities as restrictions are 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 for track and trace.
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, your hand sanitiser, sweat towel, and drink.
Total Tone and 5 in 1 crew – currently I am not permitted to share 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, hand sanitiser, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!
On the night
*Please park in the playing courts and maintain social distancing as you walk to the studio.
*Participants are required to arrive, enter and be in their personal exercise space between 5 and 10 mins before the class, please wait outside to be called in so that we are certain the space is ready for you.
*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 and protect the lovely new wood floor.
You will be directed to your exercise space filling the studio from the farthest side first, the class will be cleared in reverse i.e. those nearest the door first.
*The toilets will be open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding cues outside. 2 people max allowed in at a time.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, irrespective of the weather, and if it’s warm fans will be used to blow air forwards out of the windows and open door (as per guidelines).
Our exercise space is much larger than the governing body requirements (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.
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 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, slip off your indoor trainers and you will leave in order of those nearest the door first then slip in to your outdoor shoes at the threshold.
*Please clear the site a.s.a.p. after class, I know you will want to chat but this directive is part of my compliance and I am responsible for you until you are off site!
*Please tell friends and family about our wonderful classes, I now have to rebuild my group exercise business after 18 months away from face to face teaching.
—————————————————————————————————-
Joining us on Zoom? – Links and Information
Monday
6.30pm Boogie Fit
7.30pm Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit
Wednesday
6.30pm Old Skool Step & Strength
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
****** All the above classes change and vary weekly! *****
How to prepare your Zoom 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 on our DYBO TV channel ! (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.
——————————————————————————————————————–
