As we open up our Summer wardrobe and try on our shorts and swim wear you might discover that they have shrunk over the winter months!!!
Don’t panic and please keep it all in perspective and quite simple!
I had a person (I shall keep them anonymous, but they are not a DYBO client!) who told me today that they had lost 8lbs on a water diet, drinking 2 litres of water every 4 hours for three days. Now before you rush out for your water bottle, this is extremely dangerous, not because she is in calorie deficit (hence the weight loss) but because you can over hydrate! Drinking too much water will create an osmotic imbalance within all the cells of the body and flush vital salts and minerals from your body.
‘What Happens When You Drink Too Much Water?’
When you drink too much water, you may experience water poisoning, intoxication, or a disruption of brain function. This happens when there’s too much water in the cells (including brain cells), causing them to swell. When the cells in the brain swell they cause pressure in the brain. You may start experiencing things like confusion, drowsiness, and headaches. If this pressure increases it could cause conditions like hypertension and brachycardia.
Sodium is the electrolyte most affected by overhydrating, leading to a condition called hyponatremia. Sodium is a crucial element that helps keep the balance of fluids in and out of cells. When its levels drop due to a high amount of water in the body, fluids get inside the cells. Then the cells swell, putting you at risk of having seizures, going into a coma, or even dying. (Webmed, May 2023)
So what to do…
Seize the desire to get your health and figure back to how you want it to be.
Without doubt, a positive health oriented mindset is both a catalyst and result of combining a healthy manageable diet with a healthy and manageable workout/activity and sleep routine.
Ensuring you have a daily diet of pro and pre biotic foods that is high in fibrous veggies, low in highly processed foods, low in simple sugar and starch whilst drinking 2 litres of water daily with minimal alcohol and caffeine, will help balance hormones and regulate insulin levels, thus energy and fat loss! I am a qualified gut health consultant and can help you get on track if you want to reach out to me.
Move every day!
You can take activity via walking, running (but not on back to back days) cycling, swimming and of course, attending our classes!
The reason we at DYBO offer 9 different classes a week is to cover all bases and needs for optimal health and well being plus provide something to match differing preferences. As the classes are all different it is possible to attend classes every day so we can help you get all you need in terms of exercise. The classes evolve and change to maintain interest and provide the opportunity to progress in fitness and in skill. Of course we offer alternative exercise/movements in all of our classes to increase or reduce the challenge of intensity and complexity.
So in simple terms eat well, drink some water and be active every day, avoid crash diets and extreme exercise (unless that’s what you love and are training for a specific goals – if so, then please seek qualified advice!)
The end of an era
You might have heard of showbiz legend Dougie Squires ( choreographer, Director) who created and influenced many shows and performers in Theatre, TV & Film since the 60’s. He has worked with every one! (and I mean every one) and, with his life partner Anthony Johns, continued to work until recently eg he had a big hand in the queens Jubilee performances . I attend the Palladium Generation classes with Anthony leading and many of his original dancers attending, and Dougie used to come along to be with and encourage his Generation dance troupes.
Dougie passed peacefully this morning in the arms of the love of his life Anthony, who said ‘he choreographed it to the end’.
Starting a new one
Our darling Daisy is starting her tour with Dirty Dancing this coming Friday in Wimbledon.
I’m looking to get tickets if anyone wants to join me?
I’m super excited…
…to announce that bookings are open for our last Independance event of 2023 with the adorable and super talented teaching ace, Jo Ali.
Book today for a £10 Early Bird offer! You can follow the link or email me and pay via Bacs to the UK Fitness Academy account.
The week ahead
For Boogie Fitters and those who want to join us this evening and moving forward, we have a brand new routine for you tonight, whoop whoop… ‘Do you wanna funk?’
The rest of the week is jam packed with motivation, fun, laughter and really effective fitness and dance classes!
Another Bank Holiday!
So that you can enjoy your Bank Holiday and get a bit of exercise in on that day, I propose a Total Tone class at the DYBO studio in Church Crookham (or All Hallows if there are enough bookings) that I will broadcast via Zoom so you can participate at home.
Class time will be 9.30-10.15 am.
Book by Wednesday pm to reserve your place (in Studio or on Zoom) and to ensure the class goes ahead!
Class Fee is *£7.50 or use *voucher credit, included in *Membership.
*Non-transferable or redeemable
Chicken, Quinoa & Sweet Potato Casserole
Ingredients
- 4 cups cubed peeled sweet potatoes (3/4-inch)
- 3 tablespoons water
- 1 tablespoon vegetable oil
- 1 ½ pounds boneless, skinless chicken thighs, trimmed ( I replace with chick peas)
- 2 cups chopped seeded poblano chiles
- ½ cup thinly sliced shallots
- 2 tablespoons minced garlic
- 2 cups unsalted chicken broth
- 1 ½ cups multicolored quinoa
- ⅓ cup dry white wine
- 1 teaspoon kosher salt
- 1 teaspoon ground cumin
- ½ teaspoon ground cinnamon
- ⅛ teaspoon cayenne pepper
- ½ cup crumbled queso fresco ( goes sheeps cheese if unable to tolerate cows Milk)
- ¼ cup fresh cilantro
Directions
- Preheat oven to 400°F.
- Place sweet potatoes and water in a microwave-safe bowl. Cover with plastic wrap; pierce a few holes in the top with a fork. Microwave on High for 4 minutes. Or boil in a pan
- Meanwhile, heat oil in a large frying pan over medium-high heat. Add chicken and cook until browned, 4 to 5 minutes per side. Transfer the chicken to a clean cutting board and let stand for 5 minutes. Cut into 1-inch strips.
- Add poblanos, shallots and garlic to the pan and cook over medium-high heat, stirring occasionally, until the shallots are lightly browned, about 2 minutes. Add broth, quinoa, wine, salt, cumin, cinnamon and cayenne. Bring to a boil. Remove from heat and stir in the sweet potatoes and chicken.
- Spoon the mixture into a 9-by-13-inch broiler-safe baking dish. Cover with foil/lid. Bake until the sweet potatoes and quinoa are tender and the liquid is fully absorbed for 35 to 40 minutes.
Remove from oven; increase oven temperature to broil. Uncover the casserole and sprinkle with cheese. Broil 8 inches from the heat source until golden brown, Sprinkle with cilantro. Let cool for 5 minutes before serving.
Let me know asap about all the exciting events happening and what you would like to get involved in!
Love ya,
Helen x
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DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30-7.15pm: Boogie Fit
7.30-8.15pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit
Wednesday (DYBO Studio)
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 (AH)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration
Friday (DYBO Studio)
6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.
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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, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been 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.
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, 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, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment
On the night
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive, enter and be in their personal exercise space between 5 and 10 mins before the class,
*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, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding cues.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than 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 as some of our clients are more vulnerable to infection and wary .
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 you 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, change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*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 and more recently these flu and cold bugs.
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
£7.50 per class.
10 Class Voucher: £65 (to be used within 12 weeks of purchase).
Membership: £50, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month and is valid from the first to last day of calendar month,
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
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
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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.
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/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
Attending any DYBO class will assume agreement with above terms and disclaimer.
