One of our DYBO family told me that this month is the perfect 4, i.e. an exact 4 week month, which is a fabulous tonic after the 11 week month of January…
So ‘pinch punch, first day of the month’ and let’s make this a good one!
The vaccine roll out is steaming ahead, early signs of Spring are making an appearance with jolly Daffodils popping up, I’ve noticed longer days and shorter nights and it’s all moving us closer to seeing each other again and safer times.
I’m not wising my life away, I am living in the now and looking ahead. As I wrote about in last week’s Blog we can be in control of how we see our world, react and behave at all times, including now.
I have been in a few ‘official meetings’ in my role as as a Fitness Practitioner expert and I know that it’s quite a long way off before we can get back to face to face, indoor fitness and dance.
I am really thrilled that we can keep up our mental and physical fitness and support each other by the wonders of the Internet – what would we have done 5 years ago if this had happened?
If you are waiting to return to class for the restart of face to face classes you are missing out on the opportunity to be fitter and to be with us now! Even when we can return ( which is many months away) there will still be many restrictions and it will not be as before, so please be prepared for that.
Last week and this week
I had a busy weekend with one to one clients and preparing classes. Daisy is working on a movie this week (good luck Daisy!) and so I will be taking her classes and have prepared some fab exercise sequences with inspiring music to enjoy for Total Tone and Barre Fit too.
I taught a Pop up Masterclass on Sunday, which I thoroughly enjoyed – thank you to those who came and for taking the time to give lovely feedback.
Next weekend (Sunday 7/2/21 at 10am) we have the funky Ms Nikkie Riozzie taking a dance class for us, aren’t we lucky! Nikkie is a long-standing and respected Fit pro and Dance Fitness presenter, with a loyal and loving following.
I will be hosting the class via Zoom and Facebook simultaneously and will open up the session at 9.45am and go live on the DYBO Online private Facebook page at 9.55am, so sort your tech and safe home workout space, ready to start on time at 10am (email for the Zoom link a.s.a.p. if you are not on Facebook)
The event is a free as a thank you gift to our DYBO family so no charge.
Happy Hormones
It is well known that exercise does more than burn calories and strengthen muscles – we know that it improves our mood…
Our Dance and Fitness Classes do all of this at once – we are literally flooded with and are high on all happy hormones in our DYBO classes!
Scientists research the comparisons between those who do and don’t dance and exercise to prove a point that we already know by actually doing it!
All you have to do is turn up, Daisy and I have created the content to be fun, effective, engaging, safe and inspiring! We are thriving as we get fitter and stronger during this pandemic, as always, ready to emerge feeling and being fabulous!
DYBO Live & Online – This week’s Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.30pm Total Tone (All)
Tuesday
6.30pm HIIT (Simple & effective fitness training)
7.15pm Core Power – Complimentary when attending HIIT or DF or £3.50
7.45pm Dance Fit (Intermediate)
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 the above classes change and vary weekly! *****
How to prepare your 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 8 weeks of purchase)
Membership, unlimited classes, £50, plus a lockdown 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.
Simple High Protein Breakfast, Lunch or Snack!
I’m post 21 day Gut purify and am sticking with my Gut health plan moving forward, this is a perfect breakfast, lunch with salad and snack on its own option.
Ingredients
3 Eggs
½ small bag fresh basil
6 pitted green olives
1tblsp Rapeseed oil
1 tsp cider vinegar
- Step 1
Boil the eggs for 8 mins then cool in cold water. Peel and halve. Scoop out the yolks.
- Step 2
Put the basil, olives, oil, vinegar and a grinding of pepper in a small bowl. Blitz with a hand blender then add the yolk and roughly mash together. Spoon into the eggs and keep in the fridge.
Have a fab week I hope you create a good one!
Love ya,
Helen xx
