Hiya, what a cracking weekend and TBH exactly what I needed after an awesome and tiring week.
Class and One to One session feedback has been absolutely wonderful and I’m thrilled to have made you guys so happy and that you are enjoying the benefits of getting and being fit and fabulous with the DYBO family.
A huge benefit of being in charge of class and session content is that I can adapt immediately to meet the needs of my clients, taking all factors into account, climate, energies, mood, trends, well being, requests and the environment! I don’t have to run session content past a committee, head office or management and wait for the response. Large chains, expensive health clubs and sports/leisure centres have an ‘across the group’ approach which means all clubs must have the same classes and sessions on offer across all their sites, bespoke sessions are not permitted and variations of content are not encouraged. Essentially they require a predictable, repeatable standard product on offer to their members, hence the prevalence of franchise ‘off the shelf’ sessions. Currently many clubs are also filling their timetable with virtual classes, in addition to the franchise classes. This began before the pandemic and continues in greater number now that everything is opening up again – well you can imagine what my views are on that!!!
I’m often asked what is the best form of exercise
Quite simply it’s the one that you will stick with and will do consistently – which is usually the one that you enjoy doing and is working for you ! Momentum and desire to keep going is easy when we experience positive changes from keeping up the great work!
Of course, what you do, how often and at what intensity depends upon what your objectives are, what you want to achieve, for when and why!
Our starting point in terms of fitness, experience, skill levels, health and injury issues plus time to train and recover and any required support (e.g. baby/pet sitting, finance, travel, training partner or friend etc.) all have to be considered too.
Across the week we provide a full range of great value classes to support the differing desires and needs of our DYBO family and I’m always happy to advise and discuss the appropriate type, level and content of sessions to meet client needs and preferences.
Here is an interesting podcast presented by Dr. Moseley….
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Jubilee Offer – Don’t Miss Out Book Now!
We are delighted to announce that our next INDEPENDANCE event is on Saturday 1 October with special guest Jo Ali!
You will enjoy three unique dance classes and a stretch class.
- Street Vibes – Jo
- Sass ‘n’ Soul – Helen
- Latino Dance – Jo
- Restore – Helen
You will Save £13 with our special Platinum Jubilee Offer – only £25 p/p until 6 June. Standard price £38.
Payment Options
If link doesn’t work on your device, please either pay DYBO Academy via PayPal https://paypal.me/INDEPENDANCEOct?country.x=GB…
or Bank Transfer, reference ‘INDEPENDANCE JO’
Name: UK Fitness Academy
Acc No 04284324
Sort 09-01-28
If you are doing a transfer, please send a confirmation email to helen@dybo.co.uk with the name of the attendee(s) and contact number. Thank you!
Tickets are non transferable or refundable.
Location: All Hallows School, Farnham. GU9 9HF
We promise you an amazing afternoon, so come on and Dance Your Butt Off with us!
Helen & Karen
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The week ahead
Remember our class content changes weekly, is entirely focused on meeting our clients needs and preferences and created by us for our clients!
On Monday we get to shake our ‘Pom Poms’ in Boogie Fit – OMG what a laugh, the girls were like teenagers kicking their legs and waving their pompoms last week, you have to come and join the fun! PS. Pom Poms supplied.
Then we have our Total Tone class, which continues to provide a ‘top to toe’ workout with great music, lots of laughter, fun and banter!
DYBO’s Tuesday night starts with ‘5 in 1’, the complete full body conditioning and cardio workout. 45 mins of super effective activity, fab music and motivation, Followed by ‘Dance Fit’ when we are giving it ‘sass’ with an awesome En Vogue routine in which we blend the science of fitness training with the freedom of dance! Epic!
Wednesday night is all about Old Skool Step where we Step like we did in the 90’s (proper Step!) and add some upper body and core conditioning with the use of hand weights and bands – simple, fun and effective and changes weekly.
Followed by Barre Fi, the easy to follow whole body workout that needs no dance experience and always leaves you feeling workout out stretched out and all sparkly!
Thursday night starts with our signature class the ever popular ‘Contemporary Stretch’ and this week is myofascial release and trigger point therapy week. A must to work out those knots and tension, leaving you feeling released and relaxed.
‘Dancespiration’ is another of our DYBO signature classes and is for all dance lovers! The class commences with a dance influenced warm up followed by a bespoke routine instructed patiently move by move. This week is all about being a ‘Queen’, DYBO diva style!
On Friday we finish the working week with our body and mind balancing, muscle releasing, restorative Freestyle Fitness Yoga class. There is no dogma or sanskrit terminology, you don’t need to have any yoga experience (although yogi’s can of course work on their practice in the session). It’s a top to toes deep stretch and release class, setting you up for a great weekend.
Quinoa and Coriander Salad
Perfect for your lunch box and as a side for BBQ season.
Full of gut friendly fibre and taste!
Ingredients
- 2 teaspoons olive oil
- 1 teaspoon apple cider vinegar
- 1 teaspoon cumin
- ½ teaspoon chili powder
- ¼ teaspoon sea salt
- 2 tablespoons poppy seeds (or seeds of your choice)
- 1 cup cooked quinoa
- 4 cups mixed salad greens
- 5 fresh chives
- ½ cup shredded cabbage
- 6 cherry tomatoes
- ⅓ cup sunflower seeds
- 1 medium red onion, sliced
- ½ cup finely chopped fresh coriander
- 2 tablespoons finely chopped fresh parsley
- 1 medium carrot, cut into matchsticks
- 1 cup croutons
- 1 cup shredded mozzarella cheese ( or small peals)
- 1 ripe avocado, pitted, peeled and sliced
- 1 papaya, cut into 1/4-inch slices
Directions
- Step 1
Combine olive oil, apple cider vinegar, cumin, chili powder, sea salt, poppy seeds and quinoa in a large mixing bowl; gently toss to combine.
- Step 2
In a large serving bowl, add mixed salad greens; top with quinoa mixture. Add remaining ingredients; mix well.
Have a fab week my darlings.
In between classes and training I shall be putting up the bunting and getting ready to celebrate the Queen’s Jubilee, whoop whoop!
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 – ‘Cheery-Robics’
7.30-8.15pm: Total Tone – with bands hand weights and mat.
Tuesday
6.30-7.15pm: 5 in 1 Fitness – with bands, hand weights and mat.
7.30-8.15pm: Dance Fit – ‘Free your Mind’
Thursday
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration – ‘Queen’…Divas get your crowns, you are all Queens!
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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 – Step, hand weights and band.
7.15pm Barre Fit – something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
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
- 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). 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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