Firstly welcome to our new DYBO family members. I haven’t met all of you yet and I’m looking forward to leading you at our wonderful fitness, dance and wellbeing classes alongside my much loved DYBO community – and welcome back to those of you who have been away for a while, missed you!
And now for…
I totally understand that we often let things – in terms of our exercise, wellness and nutrition – slip over the Summer and it can be a challenge to get back on track in September.
Maybe you’ve lost your ‘mojo’, are feeling a bit bloated, clothes are a bit tight etc. and the promise you made to yourself to get back to your classes, exercise, healthy habits and eating when the kids go back to school etc. gets pushed back every week and then the clocks change and you think “it’s a bit dark and dreary in the evenings I will do some exercise at home”…well we know that’s not going to happen unless you commit to Zooming with us!
Then it’s Halloween, party season, Christmas and so on and before you know it, it’s almost January and you are thinking “right, I’m going back in the New Year”.
Then you think “I will lose a bit of weight first before I go back”, or “right, I’m joining a gym/Peleton/Joe Wicks and I’m training every day at 6am” as if your will power, mojo and busy schedule has miraculously changed!
Before you know it, you have only worked out a total of a few days in a year and you are feeling and looking as everyone does when they don’t do enough exercise and eat well!
You/we commiserate with our friends who have done the same as you/us, except maybe for one or two, who have kept on track, but of course “its alright for them because they do/don’t /have (put relevant excuse here)…” or we tell ourselves/each other that “they are obsessed/vain/have it easy etc”, to make ourselves feel better about our lack of motivation, self-discipline and commitment.
Misery and excuses to fail, loves company!
However, so does success! Winners hang out with winners who support each other to succeed.
The truth is that we need to keep it all (that is healthy movement, life style and food) going all year round, with the odd short term slip up being understandable, and that maintenance is the most successful strategy in order to look , feel and be our best. We can all find plenty of reasons to let things slip but excuses don’t change the consequences of not taking care of ourselves or encouraging those we care about to do the same.
Remember my often-used expression…
This past year hasn’t been the easiest for me and my immediate family and I know some of you have had some significant challenges too, but the truth is that when the storm has passed, get back out there and get clearing up asap, rather than still living as if we are still in that storm!
I say that with empathy, understanding and kindness, If we really want to do and feel better, we simply have to get back on the horse!
Genuine care and expertise
You know that I’m here, as are the rest of the DYBO family, to get/keep you on track with support, inspiration, practical guidance, sometimes with a hug and sometimes a kick up the bum! Whatever is needed.
We are real people with huge experience and many, many qualifications.
We are not a corporation; we are proudly a small dedicated team of genuine experts who care and have passion for helping our DYBO community!
Remember we can only survive in this economic environment with your ongoing and consistent support and patronage!
You might be interested
in an article that I wrote for Fit Pro magazine, published last week!
Click here for ‘See You At The Barre’
Huge thanks to Sarah, Rachel and Lynne for taking amazing care of our DYBO family whilst Declan and I went for a very much needed break.
We are both refreshed and I’m certainly ready to get back to our classes and one to one services!
The week ahead…
Let’s make it happen people!
You have new routines and content, and I can’t wait to share!
Monday
Tuesday
Wednesday
Thursday
Friday
I look forward to hearing from you with feedback, comments and suggestions. I love to hear your ideas!
I love Cucumber Salad!
- 2 large cucumbers, thinly sliced, or if you can slice again, Julien style
- 2 teaspoons sea salt
- ½ red onion, thinly sliced
- 2 spring onions, thinly sliced
- 3 tablespoons fresh dill, chopped
- 1½ tablespoon white wine vinegar
- 2 teaspoons real honey
- freshly ground black pepper, to taste
Wash and prep all veggies & gently combine in a serving bowl.
Stir the vinegar and honey together in a separate small bowl, then pour on top of the salad.
Sprinkle salt and pepper over the top and mix gently.
Serve with fish, chicken, fetta or halloumi.
Yummy!
I can’t wait to get back to classes and one to one with you this week.
Lets do this,
Love ya!
Helen x
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DYBO Live & Online – Next weeks Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30-7.15pm: Boogie Fit
7.30-8.15pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit & Fab
Wednesday (DYBO Studio)
6.30pm Old Skool Step – Step, hand weights and band.
7.30pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday (AH)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration
Friday (DYBO Studio)
6.30-7.15pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham Studio? – 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.
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, please also keep a record of your own attendance too.
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, sweat towel, and drink.
Total Tone and 5 in 1 crew – in order to prevent cross contamination 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, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, e.g. slip off your outdoor shoes, place 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, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding queues.
*After a wonderful class change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*Please tell friends and family about our wonderful classes!
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly, including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
45 min Class – £8.00, 60/65 min Class – £8.50.
10 Class Voucher: £75 (to be used within 12 weeks of purchase).
Membership: £55, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month (at the latest) and is valid from the first to last day of calendar month.
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
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
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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 & Fab
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** 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.
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/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
Attending any DYBO class will assume agreement with above terms and disclaimer.
