I hope you have had a wonderful sunny weekend and maybe a little social distanced R&R of your choice.
As you might know the government has said that Gyms and Studios can open as of the 25th July. There are many restrictions which I have been working through to see if it is even possible for us to return to face to face group classes at this time. Here are a few (taken from Community Fitness Network)
💚 Minimum of space required per participant is 9.23 square metres (100 sqft) for stationary activity where the participant does not leave the spot. Where movement is required, you must stick with social distancing of 2 square metres in all directions meaning for movement 16 square metres per person (172.2ftsq) is required. Where possible, spaces should be marked out on the floor.
💜 Time must be left in between classes for full cleaning and sanitisation, meaning no back to back sessions, unless you have the exact same group of people.
💚 Booking system is essential, as is a cashless payment system. No drop-ins.
💜 There must be a one way system around the venue.
💚 Outside queues must be socially distanced, no indoor queuing.
💜 You must not encourage any loud music or anything which would need anyone including the instructor to raise their voice.
💚 Ventilation can only be one-way ventilation. No device that distributes re-circulated air is allowed. So no air-con or fans (Note: my PT Studio and Small Group Studio has one wall that opens to the garden, plus velux windows and side door that opens, three set of internal bifold doors that open into rooms with windows, plus fresh air air conditioning so no problem with ventilation!)
💜 “Given the high risk of transmission from visiting instructors, where possible, a private testing programme for rotating instructors should be established”. This is a HUGE one for anyone renting community spaces that are indoors.
I am waiting to hear back from All Hallows regarding our return and under what conditions.
To reduce the risk cross contamination between groups I’m hoping that as we use that venue exclusively this will work in our favour as other hirers use other venues and TBH I’ve invested greatly in the Hall and was promised exclusive (other than the school of course) use when I did so!
EMDP is the group exercise governing body and they are pushing the government for more guidance for the community based instructor.
If you are a Gym or Studio user elsewhere, note that if they are not ensuring the above then they are in breach of government guidelines and are putting peoples health at risk, and will not be covered by their insurance polices – irrespective of the claim.
Currently outdoor fitness guidelines are still 5 people plus the instructor
So in the mean time I will continue with Zoom classes until I get some news telling s we can safely and cost effectively return and ideally moving forward I would like to combine live with streamed classes. If not viable, I will have to make a choice.
Can you tell me of your plans moving forward? Will you join us live or by Zoom? Both, either or neither?
Thank you to those of you who have already taken the time to let me know.
Recently class attendance has dropped and I would like to know why, it really does help me to know when planning what I offer, am I offering too many classes, the classes you would like etc. Remember I only get paid if you attend (which is obviously important) and I want to assist you keep you physically and mentally fit, healthy and strong which couldn’t be more important at this time.
I’m also sending out a nag about your nutrition! Remember to keep the fibrous veggies high, 7 + portions daily, and sugars, starchy carbs and processed foods low. Build and maintain great Gut health as it’s a key player in your immune system, nutrient absorption, vitamin production and balancing/producing hormones. It assists us maintain an optimal weight (overweight individuals and those with insulin sensitivity and Type 2 diabetes are regarded as vulnerable to succumbing to this virus) not to mention boost our mood, mental state and aesthetics, which is helpful for many people’s self-confidence and everyones’s ease of movement.
Also ensure you get plenty of Vitamin C, Zinc, Vitamin D. I also take a Nitric oxide stimulating supplement (N.O is a molecule which assists our blood vessels dilate which reduces blood pressure and stress on the heart, it is also anti-viral. We produce it in our bodies but levels drop, as we get older. Athletes supplement it to improve performance)
Nose, rather than mouth, breathing offers more anti-viral protection as we produce more NO in our nose and sinuses than our mouth.
Personal training
My protocols for Personal Training are as follows:
- Client to shower prior to training and wear clean kit to session.
- Wait on driveway and be collected for session
- Enter via side gym entrance,
- Remove outdoor foot wear at entrance
- Sanitise hands
- Non-contact temperature is taken by HCW (if temperature elevated then client must return home directly, notify the NHS and follow advice)
- change in to indoor trainers
- Session will take place socially distanced with all doors open for maximum ventilation using out door and indoor space
- Session will finish on time to allow for necessary sanitising of gym equipment and environment prior to next clients arrival
- Santise hands on departure
- Shower at home following session
- No drop-in sessions, only pre-booking and online payment accepted (no cash)
- HCW will wear PPE if requested, or if moving closer than 1m distance is required eg. First aid
Do not attend training if experiencing any possible Covid symptoms, or if contacted by track and trace, or in contact with anyone with Covid infection.
Sports Massage Therapies
Protocols are being researched and appointments will be available soon.
This week on Zoom
I have created fabulous new routines and session content for all classes… yayyy!!
This week’s Classes…
Here are the links for this week’s classes and payment details and support as to how you can have the best online experience with us, if you are having trouble connecting then contact Steve on his mobile (Call, SMS or WhatsApp on 07968 759826) and he will help.
DYBO Live & Online – 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
£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.
Pesto Salmon Parcels
Ingredients
- 220g green beans
- 150g frozen peas
- 2 courgettes, trimmed and finely sliced
- 2 tbsp olive oil
- 2 lemons, ½ juiced, the rest cut into wedges to serve
- 4 salmon fillets, skinned
- 4 tsp fresh pesto
- 500g miniature potatoes (double cook to make more gut friendly )
- 25g butter
- 10g fresh mint, finely chopped
Directions
- Preheat the oven to gas 6, 200’C, fan 180’C. Put the green beans and peas in a pan of boiling salted water and cook for 3 mins, then drain.
- Cut 4 rectangles (30 x 40cm) of nonstick baking paper. Divide the courgettes, green beans and peas between each paper, season and drizzle with olive oil and a squeeze of lemon juice. Top with a salmon fillet and spread each piece of salmon evenly with pesto.
- Loosely fold each paper into a parcel and place on a baking tray or in a shallow roasting tin. Roast for 10-15 mins until the salmon is cooked through and the vegetables are tender.
- Meanwhile, boil the potatoes for 10 mins, then drain and return to the pan. Toss with the butter and mint.
- Remove the parcels from the oven and serve with the potatoes and lemon wedges.
Fish is soooo good for you – enjoy the taste and know you’ve made a healthy choice!
Love ya,
Helen x
