Take a breath!

Do you feel that this Summer has been the first time in a couple of years where we can sit back and take a breath? I know many of you have taken extra time off, and made more visits, trips and catch ups with family and friends. I think it’s been totally necessary!

For those of us who are self employed or have small businesses, it can be hard to take our ‘foot off the gas’ – especially if we watch the doom and gloom news peddlers (I’m now limiting my news viewing). It seems that the nation are, once again, being talked into a low mood and rather than following the old school principle of if you have nothing nice to say then don’t say anything, the news people are ‘catastrophising’ and focusing on the ‘what ifs’ rather than solutions or indeed the very really good news stories that exist! Because of this I have signed up to https://www.positive.news/ to receive upbeat good news every day! Check it out.

I also think that it’s important that we all support each other through challenging times, using the talents and services of our DYBO family and local businesses and looking after our own community.

If you have a business or offer services that you would like to share with the DYBO family send me over some information that I can share on the weekly newsletter, by recommendation and on social media.  How about linking up via social media too!

Speaking of social media you can very easily help me improve the DYBO visibility and algorithms of our DYBO Health and Fitness pages on Facebook, Twitter and Instagram by simply commenting and sharing our posts. The more folks that see our services the more potential customers we can attract – even more important in theses challenging times!

What’s coming up?

I have been super busy preparing this week’s classes and have some new routines for you to enjoy.

Variety is the spice of life and fresh content keeps you moving forward towards your fitness and figure goals, whilst improving technique, mood and mindset, inspired and motivated too! Check out the info below…plus note the special deal for our next  Independance day which ends soon, so book now – it’s always an uplifting and wonderful day and you will love it!

The DYBO week ahead…

Cucumber and Peach Salad

I’ve actually grown my own long cucumbers (yay) and can’t wait to use them in this gut healthy seasonal recipe! (found on rainbow plant life)

• 5-6 mini cucumbers (or 1 large English cucumber)
• 2-3 ripe but firm peaches/nectarines, sliced

Sweet and Spicy Vinaigrette

• 2 garlic cloves, crushed
• ½ teaspoon red pepper flakes
• 2 tablespoons red wine vinegar
• 1 teaspoon pure maple syrup
• 2 tablespoons extra virgin olive oil
• Kosher salt and black pepper to taste
• 2-3 tablespoons pine nuts
• 2-3 tablespoons golden raisins
• One handful of fresh basil leaves, chopped
• Instructions
• Smash the cucumbers. Using the back of a heavy knife, smash down on each cucumber using the widest part of the blade (similar to smashing down on a garlic clove to remove its peel) until the cucumber cracks open into a few pieces.

If using a large English cucumber, cut the cucumber into three segments before smashing.

• Tear the smashed cucumbers into rough chunks.
• Place the cucumber chunks in a colander and sprinkle with a bit of salt. Place the colander on top of a bowl. Allow the cucumbers to rest for at least 15 minutes, or up to 1 hour. Discard any liquid collected in the bowl; you could add it to a rehydration drink!
• Toast the pine nuts. In a frying pan for a few minutes
• To make the Sweet and Spicy Vinaigrette, Crush the garlic cloves. Add them to a bowl, with the red pepper flakes, vinegar, and maple syrup. Whisk to combine, then pour in the olive oil, whisking as you go. Season to taste with salt and pepper.

(Alternatively you can add all of the ingredients to a jar, close the lid, and shake up the jar until the dressing is emulsified)

• Add the drained cucumbers to a large serving bowl.

Slice the peaches and add to the cucumber toss them in the dressing, top with the pine nuts and raisins and basil, add salt and pepper to taste and serve.

Let me know what you think!

Have a fab week and please share our posts on social media and remember to send over your small business information to share with the DYBO family!

Love ya,

Helen x

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DYBO Live & Online – This week’s Classes are as follows:.

At All Hallows (Book in Advance only): Zoom class details further down the page

Monday 

6.30-7.15pm: Boogie Fit – Bom Bon Reggaeton!

7.30-8.15pm: Total Tone – with bands, handweights and mat.

Tuesday 

6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.

7.30-8.15pm: Dance Fit – ‘Upbeat Vibes – 90’s vs NOW’

Thursday

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

7.30-8.30pm: Dancespiration – ‘Bailemos’ (Let’s Dance)

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Joining us at All Hallows? – 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.

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 over the past 2 years 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, Dance Fit  and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, your hand sanitiser, sweat towel, and drink.

Total Tone and 5 in 1 crew – 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, hand sanitiser, sweat towel and drink.

Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!

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.

*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) indeed the government have lifted all guidelines, 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 months away from face to face teaching due to the pandemic .

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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

Wednesday

https://zoom.us/j/95899675041

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 

https://zoom.us/j/95416823519

6.15pm Contemporary Stretch 

7.30pm Dancespiration

Friday

https://zoom.us/j/92666213498

6.30pm Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.

****** 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.

Fees, you have THREE options!

£7.50 per class. Paid in advance please.

10 Class Voucher £65 (to be used within 12 weeks of purchase)

Membership, unlimited classes, £50, plus a pandemic bonus of free access to all videos of the classes on our DYBO TV channel ! (Valid first to last day of calendar month, paid on the first day of the month). One full months notice of membership suspension/cancelation is required with One membership restart permitted within a 12 month period. Bonus £5 discount for one to one services for current membership holders.

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.