Super Duper September! Blog: 1/9/24 & 8/9/24

A day earlier than usual but I wanted you to have this Blog on the 1^st of the month so you can get cracking with our September Challenge and your Wellness Routine for late Summer, Autumn and beyond!

So here it is, we are doing ‘Squatember’ AREN’T WE!

Why squat? It’s a simple generic bench mark for  fitness assessment plus squatting improves density of the leg bones, muscle tone of the legs and buttocks, pelvic floor health, mobility and stability of the ankles, knees and hips. Squats elevate the heart rate and are functional for every day life, ensuring that we can always get on and off a chair, floor, bath etc all our life!

Start this month with the following Squat Test then repeat each week and on the last day of the month  – measure your progress!

Squat Test at Home (Source: Top End Sports)

How many squats can you do? Stand in front of a chair or bench (chair behind you) with your feet parallel and shoulders width apart. Place your hands on your hips. Squat down and lightly touch the chair with your bottom before standing back up. Choose a chair that requires you to bend your knees to a 90 degree angle when you are sitting. Keep doing this until failure.

Write down how many squats you can do.

How did you do?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and will lose accuracy if the test is modified, including using a higher or lower chair. These figures are a guide and not for comparison with others – simply aim to improve!

Squat Test (Men)

Squat Test (Women)

The Challenge

Remember we have a 21 day Gut Health reset starting on the 18^th September (details in last week’s blog)

Get in touch if you want to join us. You will be supported all the way with our private gut health group!

Symptoms of a unhealthy Microbiome

I thought you might want to read this piece about little old moi in Fit Pro!

Any surprises?!

This month’s class Schedule

Remember, members have access to over 1200 class recordings via DYBO TV!

You can take out a Membership today!

Here is another tasty Summer Season Salad for you to try!

COURGETTE & HAZELNUT SALAD

• 30g hazelnuts
• 20g mixed seeds
• 2 courgettes (approx 400g)
• 40g mixed salad leaves (e.g. spinach, rocket, watercress)
• 60g feta, crumbled

DRESSING

• 1 tbsp extra virgin olive oil
• 1/2 orange (approx 40ml), juiced and zested
• 1 tsp honey

TOPPERS

• 2 tsp mint leaves
• 40g pomegranate seeds

METHOD

• Preheat the oven to 180°C fan/160°C/gas mark 4.
• Spread the hazelnuts out on a baking tray and bake for 5 mins until golden, adding the seeds to the tray for the final 2 mins. Set aside to cool, then roughly chop the hazelnuts.
• Combine the dressing ingredients, you can season and adjust flavours to taste.
• In a small bowl, peel the courgettes into ribbons (using a potato peeler) before pouring the dressing on top, then allow to marinate for a few mins before tossing in the salad leaves.
• Divide the courgette mix between two serving bowls, followed by the feta, hazelnuts and seeds.
• Pour any leftover dressing on top before scattering the mint leaves and pomegranate seeds (if using) on top.

I think this would also be nice in a low carb wrap for a lunch box, picnic etc,

I’m looking forward to hearing about how you are getting on with Squatember over the coming weeks!

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

Thursday (AH)

6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.

7.30-8.30pm: Dancespiration

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 1^st 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

https://zoom.us/j/93817898799

6.30pm: Boogie Fit
7.30pm: Total Tone

Tuesday

https://zoom.us/j/94370544053

6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab

Thursday 

https://zoom.us/j/95416823519

6.15pm Contemporary Stretch 

7.30pm Dancespiration

****** All the above classes change and vary weekly! *****

How to prepare your Zoom environment

1. 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.
2. 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.
3. 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.
4. 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!
5. Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
6. 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.
7. 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.