Thank you all for your support and kind words after I was struck down with the lergies last Monday (and for a few days afterwards).
I’m all better and for once I took my own advice of rest, sleep, water and lots of supplements to boost my immune system. The last time I was poorly was in Nov/Dec 2019 when I had almost all of the listed Covid-19 symptoms (bar 2) – when I eventually got to see the GP they said that “there’s a strange virus going around”, but no mention of Covid) and it took me months to fully recover.
This time around I was triple jabbed and tested negative daily, but I did have a sense of Deja Vus!
I was thrilled that the system of broadcasting a recorded class at the usual class time with me adding coaching tips over the top worked really well – discovering this way of working has been a bit of silver lining! I got to see you guys in great detail and give live feedback and correction, observe my own teaching in practice (always great for quality control), I didn’t have to find a cover teacher, or cancel, or teach physically when I was poorly, This system allowed me to support you with your fitness and for me to be respectful of my health.
Some of the members used the TV channel to do the classes when it was convenient so they were happy too. Thank you to those who showed up, I hope you found it to be a good option – I’d love to hear?
More strange times
We are waking to another day of scary world news. As we in England have been given back our freedoms with the lifting of all Covid restrictions, the Ukraine people are fighting for theirs. I pray that sense is seen very soon and that there is an end to this madness.
Our nervous systems have been dialled up to the max for at least the past 2 years (more if you include the crappy Brexit business) and our mental health and immunity have been under ridiculous amounts of pressure for so long that many of us don’t even know what not being stressed feels like.
Stress is a massive immune system suppressant! It damages us mentally and physically!
I recognise that my recent bout of illness was coming a few weeks ago. What I should have done was rested for a few days before I was forced to rest for longer – lucky for me it was just a bug and I’m better, but I acknowledge that it was another warning shot which I must pay attention to.
My challenge is to remember that I’m as important as my clients and your challenge is to remember that you are important too!
Sometimes we ‘handle’ stressful situations via denial, forcing ourselves to work harder, train harder, often eating and drinking high calorie foods seeking instant energy, mood boost and an emotional food hug. We can often over stimulate our senses by consuming too much social or news media, TV, shopping, stimulants like coffee or sugary sodas and depressants like alcohol.
Sometimes we hide ourselves away avoiding friends, family, colleagues, we stop practicing self care, avoid exercise, communication with others, and the outside world – we isolate ourselves and feel paranoid, maybe stop eating properly or nourishing effectively!
Now is NOT the time to abandon the pursuit of balance, we must make self care our priority, to ask for help and advice when needed and to give it when feeling able and strong, but not if not!
We must deal with the physical effects of stress and worry via focused breath work, mindfulness, appropriate exercise at appropriate intensities, finding the joy when it appears, seeking it out and unashamedly bathing in it, getting our sleep under control – those precious 8 hours of rebooting, recovering and repairing are essential to physical and mental health, immunity and weight management. Creating a routine that includes time out, to a lone and to be still is key.
Take 20-30 minutes a day to get outside and get daylight in your eyes (not through a window). While the days are still short mid-day is your best time.
Move you body daily and be active in a variety of ways across the week. Seek activities and company that lift your spirits,
Ditch toxic relationships and attitudes; focus on solutions that nourish your spirit and mind even if they take a little more time to get to the goal and make the journey joyful.
Pay attention to the signals that your mind and body are sending out and take action!
Let’s keep looking out for and being patient and understanding of each other!
Walking for Dementia
Mini, Piccalilli and I will be using our 10 short legs to walk 100km this March, raising funds for Dementia UK.
Would you be able to join me in supporting a good cause?
I’m raising money for Dementia UK aiming to walk a 100km in March. My little legs will be joined by 8 more as Mini The Moocher and Piccalilli Wiggle Bum will be keeping me company! Your contribution will make an impact, whether you donate £5 or £500. Every little bit helps. I hope I can count on your support.
I’ve included information about Dementia UK below.
Dementia UK is the specialist dementia nurse charity. Our nurses, called Admiral Nurses, who we continually support and develop, provide life-changing care for families affected by all forms of dementia – including Alzheimer’s Disease.
Facebook pays all the processing fees for you, so 100% of your donation goes directly to the charity.
The week ahead!
I’m so excited about getting back to our classes this week.
I have new content and ‘choreo’ for all particularly, Dance Fit, Barre Fit and Dance!
Vegan Brownies
(found on Minimalistic Baker)
- 1 1/2 cups raw walnuts
- 1 cup raw almonds
- 2 1/2 cups dates (pitted)
- 3/4 cup cacao powder or unsweetened cocoa powder
- 2 tbsp cacao nibs (plus more for topping)
- 1/4 tsp sea salt
Ganache frosting (optional)
- 1/4 cup almond milk
- 1 cup dairy-free dark chocolate (chopped)
- 2 tbsp coconut oil (melted)
- 1/4 – 1/2 cup powdered sugar (Stevia/coconut sugar as alternative, check conversion amounts for sweetness)
- 1/4 tsp sea salt
- Place 1 cup walnuts and the almonds in food processor until finely ground.
- Add the cacao powder and sea salt and pulse to combine. Transfer to bowl and set aside.
- Add the dates to the food processor until small bits remain. Remove and set aside.
- Add nut and cocoa mixture back into food processor and while processing, drop small handfuls of the date pieces down into the food processor or blender spout.
- Process until a dough consistency is achieved, adding more dates if the mixture does not hold together when squeezed in your hand. You may not use all the dates.
- Add the brownie mixture to a small grease proof paper lined 8×8 inch tin and before pressing, add remaining 1/2 cup roughly chopped walnuts and cacao nibs and toss to combine and evenly distribute. Then press down with hands until it is flat and firm. Try laying down a piece of cling film to prevent its sticking to hands to get it really flat.
- Lift G/P paper to remove brownies from dish and use hands to slightly squeeze in the sides to create a smaller square – this will make the brownies slightly thicker and more dense.
- Transfer back to dish and place in freezer or fridge to chill for 10-15 minutes before cutting into 12 even squares (If adding ganache, slice afterwards!). UP TO THIS POINT THIS RECIPE IS GUT FRIENDLY!!!!!
- FOR THE GANACHE: Add almond milk to a mixing bowl and microwave for 45 seconds or until very warm. Alternatively, heat in a small saucepan until just simmering, then transfer to mixing bowl.
- Immediately add chocolate to warm milk and loosely cover. Don’t touch for 2 minutes so it can melt.
- Add salt and stir gently with a wooden spoon to incorporate, then add melted coconut oil and use a whisk to mix. Set in fridge for 10 minutes to thicken.
- Remove from fridge and add powdered sugar a little at a time to thicken. Whisk again to combine. If it’s still too thin, add another few Tablespoons powdered sugar and beat until light and fluffy.
- Frost brownies generously and then top with additional raw walnuts and cacao nibs Slice into 12 even squares
- Store brownies in an airtight container to keep fresh. Will keep for 3-4 days at room temperature, or in the freezer for at least 1 month
If you want a mini snack, cut smaller and have 1 with coffee break – enjoy x
Have a fab week and please remember to check in with your stress/anxiety levels and take action.
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 ‘Poptastic Cheesefest’ with S Club 7!
7.30-8.15pm: Total Tone
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit – ‘I Feel Good’!
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration (New Commercial Dance with lots of Diva sass!)
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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
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 & Strength
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
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!
£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). Must be paid for by the 1st off 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.
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/trainiing.
Do not attend classes if experiencing symptoms of Covid 19 infection or have tested positive and are instructed to isolate as per Government guidelines.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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