I doubt that anyone on this island of ours doesn’t know about last night’s Footie result. I personally can’t watch, everything about it jangles my nerves but most especially the shouting and sofa athlete punditry and to be honest the yelling from the sitting room tells me all I need to know – but if it didn’t, every TV show today is banging on about it!
The mood of the nation has been deflated because of the result and I get it, I really do but I don’t share the same attitude to competition as those commenting on it, not any more!
I learned to be a competitive athlete, it didn’t come naturally, fear of not doing my best and ‘failing’ often affected my performance, causing me to tighten, not breathe, have too much adrenalin etc.
My best performances/results were often when I was poorly and had to pace myself!
My identity became tied to my results so if I won anything other than gold, irrespective of the circumstances, it led me to judge myself, yes my ‘very being’ as a failure. This is a dangerous place mentally, to feel that one is only valued (by us as individuals and those around us) if we are a ‘winner’ means that the majority of us could feel like losers the majority of the time!
Despite being more successful than I ever dreamed of I lived in fear of the next competition and the next result and eventually this is what overcame my desire to compete at world level not my physical capabilities.
The England team are young people with amazing potential and hopefully Gareth Southgate and his own very real experience of having the worlds eyes on him on the world stage at a young age guides his handing of these youngsters.
In my view these young men WON their runner up position, it is a real achievement and the team only bettered by one other in Europe!
They have the opportunity to improve and the correct mental support now can assist them go that one step further.
When training for my title as ‘Master Practitioner of Neurolinguistic programming’ it took a little while to create my understanding of the presupposition ‘there is no such thing as failure, only feedback’!
When our head is in the right place, we can learn from every experience no matter how it is perceived by ourselves or others as success or failure
Classes both at All Hallows and on Zoom are an absolute joy to teach and I’m so happy to hear that you are happy too!
I have decided to add two more weeks to the face to face schedule at All Hallows taking us up to the end of July.
I have no new information from the governing bodies regarding Covid-19 safety measures so I shall continue with our current protocols as I know that from the feedback you have given me that this is working well for you.
The same is the case for one to one training/massage and small group in attendance at the DYBO studio.
If you would like to join us at All Hallows or with me at the Church Crookham studio places are bookable with online payment in advance only – first come, first served. Please see the terms and conditions below.
Dance Fit – new routine, music and choreo, you are gonna love it…
Joining us at All Hallows? – Protocols and information
I’m so excited by our return to 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 and Dance Fit crew will only require your indoor trainers to change in to, your hand sanitiser, sweat towel, and drink. We will not be going down to the floor.
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.
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) 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 15 months away from face to face teaching.
DYBO Live & Online – This week’s Classes are as follows:
At All Hallows:
Monday 6 July
6.30-7.15pm: Boogie Fit “Back To School 90’s Disco”
7.30-8.15pm: Total Tone – Top to Toe
Tuesday 7 July
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ‘The Power’ Banging beats, major moves, magic and motivation!
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.30pm Total Tone (All)
& All Hallows, book in advance only.
Tuesday
6.30pm 5 in 1 Fitness Class – (Mixed)
7.30pm Dance Fit (Intermediate)
& All Hallows, book in advance only.
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 Levels)
****** 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! (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.
August Classes
My goal throughout this pandemic has been the same as always, and that is to take care of my DYBO family and ensure that you have access to great classes and one to one services that are well structured and expertly delivered, provide excellent support with your health and fitness (mental and physical) and a diverse range of offerings that are always fresh and inspiring.
The past 15 months have provided many challenges but together we have met them (and exceeded all expectations). It’s taken its tole on me personally too and so as restrictions are being lifted and society opens up and we all have greater opportunities to travel, see loved ones and have a holiday I will take advantage of this time to take a break in August and close down the evening classes.
All July Membership Holders will have free access to all recorded classes on the Vimeo members page throughout August, which you can access at any time you wish.
So no payment from members is requested for the calendar month of August.
The Class Schedule will resume in September with a mix of Face to Face classes at All Hallows, in the DYBO studio and online (with continued complimentary access to class videos for Members).
I will be offering daytime training and one to one services during August and grab the opportunity to enjoy impromptu trips and if possible a holiday so appointments will need to be moved to accommodate this flexible approach.
Summer Paleo Mug Cake
Found on the harvest skillet.com
Ingredients
For Mug Cake
- 3 tablespoons melted butter, unsalted or coconut oil
- 1 tablespoon sweetener ( I recommend honey, palm/coconut, maple syrup rather than artificial)
- 2 eggs
- 2 tablespoons coconut flour
For Filling
- 3 tablespoons coconut cream canned, or heavy whipping cream (make sure to whip it first!)
- 1/2 teaspoon sweetener (I recommend honey, palm/coconut, maple syrup rather than artificial)
- 1/4 cup raspberries (1 oz)
- 1/4 cup blueberries (1 oz)
Instructions
- For mug cake, add all ingredients together in a large mug (preferable with a large diameter base) and mix until there are no visible egg whites left.
- Microwave for approximately 2 minutes, allow mug cake to cool. Once cool, remove from mug by running a knife around the edges of the cake to free it. Gently remove by flipping over. Slice mug cake into three evenly-sized rounds.
- Mix coconut cream and sweetener together. If needed, refrigerate for a few minutes, to harden into a thicker cream, so it can be added on top of the cake without just dripping off.
- Place one layer of mug cake onto a plate. Spoon one tablespoon of cream on top. Layer blueberries. Place second layer of cake, spoon another tablespoon of cream on top. Layer raspberries. Place third layer of cake, spoon remaining cream and place remaining blueberries and raspberries on top. Split with a friend or enjoy by yourself!
Notes
Nutrition Facts (per serving, recipe makes 2 servings): 318 calories, 27 g fat, 18 g total carbs, 5 g fiber, 7 g from sugar alcohol, (6 g net carbs), 8 g protein.
Have a fab week!
Luv ya,
Helen x
