I always have a ‘cunning plan’…you might relate? As a busy girl with a lot of plates spinning, planning and scheduling ahead of time is necessary for me to stay on track, keep my mind clear and to get things done!
Well….. we went a little ‘off piste’ this weekend as Declan’s Mum came to stay for the weekend due to her recent fall which resulted in a very bruised face and broken wrist. She is a marvel at almost 93, very independent and resilient but this has knocked her a bit so we (the family) are taking it in turns to care for her.
It was a pleasure and honour to have this time with her and to spoil her a bit.
We don’t get to do it very often as she is so very much loved by her large family that we fight over time with her.
Her stay meant that I didn’t get all my planned chores completed but I did get some work done, attended a fab Dance class at Pineapple (on Zoom) and prepped this week’s classes and sessions.
Which reminds me of this poem!
Can you help/support please?
I have been asked to pop down to Weybourne Village Hall on Sunday 8th May (12-4pm) as part of a Wellness event, where local Health and Wellness businesses will be sharing information about what they offer. It’s a bit last minute and I will be on my own so I’m hoping I can get some of the DYBO family to help out with giving out leaflets and being chatty and positive about what we do. I will also have the banners up, play recordings of our classes on TV/laptop plus posters. Let me know ASAP before I confirm.
Class Focus
Over the past few weeks I have described – in a bit more depth – about our Monday, Tuesday and Wednesday evening classes and now it’s the turn of our Thursday night offerings.
Contemporary Stretch (6.15-7.20pm)
I created this class back in the 90’s blending Pilates, Yoga, NIA, Chi Ball (with influences from Thai Chi, Feldenkrais, Chinese medicine), Exercise Science and Dance. Over the years I have added techniques from my training in sports massage, myofascial (MFR) and trigger point therapy, mindfulness, focused breathing techniques and NLP.
Class participants experience immediate positive effects on their sense of well-being, a reduction in tension and improved sleep with on going improvement in alignment, mobility and stability, plus a reduction in symptoms linked with limitations in the above list such as back, neck joint and muscle pain, poor range and uncomfortable movement, tension headaches and more.
The class changes weekly with a dedicated trigger point /MFR session instructed on the last Thursday of the month.
The class atmosphere is warm and light hearted and provides much needed foundation, recovery and preparatory exercise to support health and well being, other exercise/sporting interests plus a space to rest and reboot mentally.
Class venue is All Hallows and on Zoom.
Dancespiration
My first love is to dance and I’m passionate about sharing all forms of dance with other dance lovers, giving adults a supportive and safe space to ‘dance like no one is watching’ which is a rare opportunity for us grown ups!
The class begins with a fun and effective a dance warm up followed by a fabulous bespoke dance routine that is instructed step by step and evolves over 3-4 weeks until its spectacular completion. The DYBO divas (our affectionate nickname) love a broad variety of styles including Commercial, Pop, Contemporary, Street, Lyrical, Swing, Charleston, Burlesque, Sass, Vogue, Jazz, Latin, Musical theatre in fact if we love it, we will try it!
The love of music, the ability to move and have a sense of fun are the only prerequisites you need to become a DYBO Diva/Dude!
Venue is All Hallows and Zoom.
Classes this week
We have a new routine for Tuesday Dance Fit and fresh content for every other class too!
It’s always a great time to start/return to classes and your fitness, and now that Spring is here you might feel even more motivated to get a spring in your step, a wiggle in your walk and sparkle in your eyes!
‘Ner Cast a Clout’
As the saying goes (and its still a bit chilly at the moment!) so here is a warming and gut healthy recipe that provides lots’ of fibre and gut friendly nutrients.
Cauli and Broccoli Soup
2 tbsp Olive oil
1/2 diced onion
1 garlic clove
2 cups broccoli florets
2 cups cauliflower florets
1 cup bone broth (I use Veggie )
1/2 cup coconut milk (I use light)
2 tsp sea salt
Optional: 2 chives, extra olive oil and/or extra sea salt for topping, black pepper
Instructions
- Warm olive oil in a large saucepan.
- Dice the onion, mince the garlic, and 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.
- Blend until smooth (to your preferred texture)
- Chop the chives and sprinkle on the top of the soup with an extra drizzle of olive oil and sea salt
Serve with chunks of soda bread.
Have a fab week and remember…
Love ya,
Helen x
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DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows (Book in Advance only): Zoom class details further down the page
Monday
6.30-7.15pm: Boogie Fit ‘Ice Ice baby’
7.30-8.15pm: Total Tone
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ‘Be Fabulous’
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: ‘Dancespiration’- A Michael Jackson track with strong arm lines and street influence ‘
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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 2 years 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 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, 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.
*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 months away from face to face teaching due to the pandemic .
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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
Friday
6.30pm Freestyle Fitness Yoga
****** 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!
£7.50 per class. Paid in advance please.
10 Class Voucher £65 (to be used within 12 weeks of purchase)
Membership, unlimited classes, £50, plus a pandemic 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). Must be paid for by the 1st off the month. One full months notice of membership suspension/cancelation is required with One membership restart permitted within a 12 month period. Bonus £5 discount for one to one services for current membership holders.
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.I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/trainiing.
Do not attend classes if experiencing symptoms of Covid 19 infection or have tested positive and are instructed to isolate as per Government guidelines.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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