October seems to be the month of the Awareness days, week’s and month!
You can stop drinking, stop smoking, become aware of your boobs, focus on mental health and sooooo many more! Many are really important to us all, others a little more niche (check out awareness days.com)
I wrote a piece yesterday for Mental Health Day and posted it on our private DYBO Online Group – I would love to hear your opinion and viewpoint.
I would like the month of October to be about gaining and doing rather quitting.
Gaining healthier health practices and taking better care of our mental and physical well-being.
Boosting our immune system by improving our diet, fitness, wellness, improving hydration levels, sleeping well, managing stress better, and improving relationships with others and ourselves.
Taking care of our planet, our environment and all creatures within it is a big concern of mine! As is helping out others, friends and family too, yet I believe that we can’t do any of that effectively or sustainably if we are running on empty ourselves!
Last week I shared info about Stoptober… and Breast Cancer awareness, I really hope you are looking at and actioning these issues – check out last weeks blog on the website www.dybo.co.uk.
Helen’s Immune Boosting Month
Today I’m creating my immunity-boosting month, breaking it down into manageable bite sized chunks of information.
Step One
Water, water, water.
Our entire system is dependent upon water – every cell in our body!
When de-hydrated our blood thickens, making the heart and circulatory system work harder to push oxygenated blood to every cell around the body and carry away carbon dioxide and waste from our cells for elimination via our bowels, bladder, skin and lungs. Even at rest our heart rate will be higher when dehydrated and all athletes know that dehydration has a massive impact on performance, its the same for us mortals.
Our fascia becomes sticky, dry and brittle, impacting the function of our joints, muscles, nervous system, balance and co-ordination, which can lead to pain, injury and falls – all of which injure our health and immunity.
We need water for effective digestion and elimination, to keep the lymphatic system flushing out waste, removing free radicals, bacteria and viruses from our system.
We need water for brain function and resilience, the health and function of our mouths, gums saliva and teeth, eyes, skin (appearance, texture, and its role in keeping out bacteria and viruses and keeping in moisture).
How much is enough ?
We need about 2 litres daily, more if active sweating and breathing more heavily, less on other days.
Taking great big drinks occasionally doesn’t do the job – imagine a dry sponge in a bowl, when we pour water over it, the water runs over and around and it doesn’t absorb it. We need to regularly soak the sponge and gently agitate it so that the sponge is moist then can then absorb more water and is more supple and pliable too (just like our sponge type of fascia). Drinking lots in one go usually goes straight through us.
So take regular sips of water every 15 minutes, and fidget a lot more!
Eat watery foods salads, vegetables and berries – this all helps.
Drink de-caffeinated drinks (not sugary or with artificial sugars).
Alcohol will dehydrate our system, I will leave that with you!
Fruit and herbal teas.
Diluted fruit juices (good for Vitamin C but the sugars can really add up with these so beware).
I often put a piece of fruit in my water bottle or jug in the fridge which adds flavour.
For rapid hydration, drink room temperature water. Cold water sits in your stomach until it is at body temperature – you could have a stomach full of cold water yet your cells are dehydrated.
Fizzy water is better than non, as long as you can drink enough.
Fizzy pop isn’t so good for our bones.
Check your wee, which should be a pale straw colour, the first wee of the day is usually stronger/darker which is sign of dehydration (and possibly what you have eaten).
Our thirst mechanism is a bit weak (we often confuse it for hunger) and we need to build up our habit to drink more water.
If you have aches and pains or feel stiff when you stand up have a drink of water. If you have a headache or are sleepy/lethargic and find it hard to focus, have a drink of water. If you have dry eyes, nose or mouth or if you feel hungry, have some water. If you are constipated, drink more water……..basically drink more water.
Can I drink too much water?
Yes! Too much can wash out vital minerals and vitamins, before they have done their job, overwhelm the kidneys and bowels and be really uncomfortable.
If you have extreme thirst, visit your GP as this could be a sign of a health issue.
Ok, so that is your immune boosting tip and challenge for the week.
Class Information
All classes are back to their usual venue and times this week. All information regarding booking, payment Covid safety and links further down this page.
Rehydration Drink (hot or cold)
1 (4″) piece ginger, peeled
1/4 cup fresh lemon juice
2 tablespoons fresh limejuice
2 teaspoons honey
1/8 teaspoon fine sea salt
2 and 3/4 cups mineral or coconut water
Finely grate ginger and, using a flexible spatula, press solids into a fine-mesh sieve set over a small bowl; discard pulp (or add to a smoothie, the fibre is excellent for gut health). You should have about 1 tsp. ginger juice.
Combine ginger juice, lemon juice, lime juice, honey, and salt in a large measuring cup or bowl. Stir in mineral water. Pour over 2 glasses chilled with ice.
Or add hot but not boiling water for a lovely warming drink
The lemon-ginger mixture can be made 1 day ahead. Cover and chill. Stir vigorously before adding mineral water.
Have a fab week!
And Keeeep Drinking (water!)
Helen x
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DYBO Live & Online – This week’s Classes are as follows:
At All Hallows (Book in Advance only):
Monday
6.30-7.15pm: Boogie Fit ‘Funkin Fabulous’
7.30-8.15pm: Total Tone – Top to Toe
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ‘Power trip’
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration ‘ Commercial pop’
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Joining us at All Hallows? – Protocols and information
I’m so happy to be able to run classes again at 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, 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 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.
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.
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) 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 18 months away from face to face teaching.
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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
Wednesday
6.30pm Old Skool Step
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dance & Perspiration
Friday
6.30pm Freestyle Fitness Yoga
****** 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 on our DYBO TV channel ! (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.
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