Well in this Groundhog Day life we have at present, apparently today is the Spring Bank Holiday and this week is Half Term! I haven’t worked as hard without a break for years but am thankful that I have purpose and opportunity so no complaints. That said I know we are all in the same ‘storm in different boats’ so your Lockdown experience might be different – you have my love, support and understanding. As I have said before, thank you to those of you who have supported DYB0 and helped me stay afloat. Without you guys joining the sessions and putting money in the coffers, this ship would sink – your loyalty is very much appreciated and will always be remembered.
I’m keeping it brief today so I shall stick with DYBO news.
DYBO is usually closed on a Bank Holiday but today I offer you a special ‘Pop Up’ Bank Holiday Special…
‘Freestyle and Fabulous’
Dance Fitness – mixed level class with an amazing Club mix!
6.30-7.30pm (including Core and Stretch Finale)
Hosted by DYBO Health and Fitness via Zoom.
£6.50 (included in Monthly Membership and redeemable against voucher).
Invite all your friends and family and spread the word!
Online Disclaimer
I am aware of my own health and physical condition, and having knowledge that my participation in any exercise program may be injurious to my health, am voluntarily participating in a physical activity.
Having such knowledge, I hereby acknowledge this release, any representatives, agents and successors from liability for accidental injury or illness which I may incur as a result of participating in the said physical activity. I hereby assume all risks connected therewith and consent to participate in said program.
NOTE: No other classes will run on Bank Holiday Monday.
The rest of DYBO Live & Online this week is as follows:
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, £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.
Cherry & Almond Bite
(from Pint Sized Baker)
A tasty, gut healthy and low carb snack!
Ingredients
1 Cup Almonds
6 – 10 Dates
1 tsp Vanilla
2 Tbls Cocoa Powder
1/3 Cup Dried Cherries
1 Tbsp Mini Chocolate Chips (optional)
Instructions
Add the almonds to a food processor and chop.
Add in 6 dates and pulse.
Add Vanilla, cocoa powder, and cherries and pulse until combined.
Check the “stickiness” of the batter by pinching it to see if it holds the shape.
Add more dates as needed to get the batter to hold together.
Add in the chocolate chips, if desired.
Measure out 1 tablespoon of batter and squeeze in your hand to shape
It’ll take some pressing, but it should stick together.
If it’s still not sticky enough, add another date.
Add a cherry to the centre of the snacks for a little extra flavour!
Have a wonderful Bank Holiday and Half Term!
See you on ZOOM, stay safe, wash your hands.
And remember to let me know how things are going.
Love ya,
Helen x
