Well I can’t quite believe it but it’s the last day of August and I haven’t seen my DYBO class members for a whole month…… did you miss me? (say yes!!)
Classes return on Wednesday the 1st Sept (Yayyy), Zooming from our DYBO HQ with spaces for a few DYBO Divas and Dudes to join me in the studio and then we go back to All Hallows from the 6th August.
Even with a nationally high vaccination uptake, the Covid infection rate locally is greater than I would like to see and likely to increase when kids return to School/College/Uni and the work force returns to offices etc. Additionally, with our de-trained immune systems, we are all more vulnerable to other bugs and viruses so, for now, I’ve decided to maintain our successful Covid safety system of reduced class numbers with advanced booking only, large personal movement areas to accommodate social distance, sanitising protocols and maximum ventilation. This, I hope, will keep us all feeling safe and comfortable.
My goal is to provide safe, fun and effective classes for everyone!
Protocols
When you arrive for your class please wait to be invited in to the studio one at a time, hand sanitiser is to your left as you arrive, remove outdoor shoes at the threshold and carry them to your movement space, where you change into your indoor activity footwear. Bring your own equipment for your activity (eg mat, band, weights, chi ball, tennis balls, towel, drink) and keep it within your personal activity area to the front left corner of your space or against the wall if you are next to a wall.
Have a fab class and enjoy.
When finished, remove indoor shoes and put on your outdoor footwear at the threshold.
I will be sanitising the studio between classes so please wait until I have finished before you come in.
Ventilation – all doors and windows will be open, dress in layers to help you maintain optimum body temperature
Toilets – only 2 people in the loo at any one time, and keep your distance.
A non covid request is that when you flush, can you flush a second time, this is for the daft plumbing ha ha!
Equipment – I’m not lending out equipment at this time, I’m too concerned about contamination. Please supply your own, I can help you source everything you need, just ask.
Masks – the world health organization does not recommend exercising in a mask and I do not require you to wear one as you arrive or leave, just keep your distance.
When not to come – If you have been instructed to self-isolate, following a positive test, close contact with confirmed infection, after returning from destinations requiring self-isolation, or you have symptoms of Covid-19 (see NHS website for updated list of symptoms).
Advanced bookings only– due to limited numbers in class I am not accepting ‘on the door’ pay and play attendance.
To guarantee your place, book as far in advance (with payment via Bacs) as you can and note that sessions are non-transferable or refundable although if you are not attending for whatever reason drop me a line just so that I know that you are ok and that we are not waiting for you before we can start.
Class Timing – please arrive in good time for your class so that you can get to your space and be settled and ready to start.
Late arrivals disrupt/distract other class members and the teacher, particularly at this time of Covid safety.
Keeping everyone safe – You might think that Covid is not a significant risk to you but please note that some of our class participants have health issues that place them at greater risk, or they live with others who are vulnerable. I work with health-compromised clients during my day job at the studio and we have two elderly ladies in our family (92 and 95), I don’t want to place them at risk and I was really poorly with a virus Dec 2109 and I don’t want it again!
You might remember that I completed a training in ‘Covid Safe Return to Activity’ and another NHS course for health professionals regarding returning to activity post-covid infection. Please reach out if you would like some advice if you are concerned about your health and fitness post covid infection.
What’s New?
Apart from the usual fabulous new choreography and content for your classes?
We have a new…
DYBO TV Channel!
DYBO Monthly Membership holders will have free access to all videos 24/7!
It’s easier to access all the class videos on our TV channel than via the previous system, we hope you enjoy it.
Third Age Women
I’m completing my qualification in working with women as they transition through perimenopause, menopause and into the third phase of life-
My goal being to make this third age ‘Absolutely Fabulous’, productive, dynamic and wonderful via optimum nutrition, appropriate exercise, mind and mood management and more.
Independance Day is back – book now,
We are so excited to have this much-anticipated event happen at last, after having had to postpone it.
Our guest presenter Jo Ali is one of the UK’s most popular and loveable dance fitness presenters and we are thrilled that she is travelling so far to join us.
Spaces are filling quickly and I would love to have my DYBO divas be there with us, so please do book a.s.a.p. to guarantee your place and save £8!
DYBO Live & Online – This week’s Classes are as follows:
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 pandemic 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.
High Protein, Tasty Gut Healthy Pasta Pesto
- 8 oz Yellow Pea pasta
- 1 lb fresh asparagus trimmed and cut into 2-inch pieces. Or, I’m using Fresh French beans from my garden
- 3 cups shredded organic cooked chicken breast (leave out or use a plant based alternative)
- 7 oz premade refrigerated basil pesto (We’ve been making our own (fresh basil, pine nuts, vegan parmesan, olive oil, a little crushed garlic whizzed together)
- 1 tsp salt (rock is best)
- ¼ tsp ground pepper
- 1 oz Parmesan cheese, grated (about 1/4 cup) I use vegetarian
- Small fresh basil leaves for garnish
Method
- Cook pasta in a large pot according to package directions. Add asparagus/beans to the pot during the final 2/4 minutes of cooking time. Drain, reserving 1/2 cup cooking water.
- Return the pasta mixture to the pot; stir in chicken, pesto, salt and pepper. Stir in the reserved cooking water, 1 tablespoon at a time, to reach desired creamy consistency. Transfer the mixture to a serving dish; sprinkle with Parmesan and garnish with basil, .
Serve and eat immediately.
Nom Nom Nom!
Have a fab week,
I look forward to seeing you and please do let me know if you need anything!
Love ya,
Helen x
