Updates and Essential Reading!

Thanks to everyone who has enquired after Steve’s Mums wellbeing.

Mary is doing well and despite having hospital-acquired pneumonia she is healing well and they hope to move her on to her next phase of recovery sometime in the next week!, amazing at 97 years of age.

The other great news is that we tracked down Sarah, the angel night nurse, and she has been going in to check up on Mary before her shift starts, how lovely is that!

Last week we had two very relevant ‘Awareness’ days – one for Menopause and the other for Osteoporosis.

Next week I will write about Menopause – what it is, how to recognise the signs and symptoms of the peri and menopausal phase and what we can do about the side effects and ongoing effects of this transition phase in a woman’s life.

This week I will focus on Osteoporosis – what it is, its effects, how to recognise risk factors and how to prevent it where possible.

Plus some surprising information!

Poster by HCW UK Fitness Academy Ltd

The following text has been written by a dear and well-respected fitness friend and colleague Cherry Baker (Pilates Teacher Trainer extraordinaire)
– please share this info with all the ladies and gents you know!

NB. I have edited some sections and added information.

‘If you have OSTEOPINIA or OSTEOPOROSIS or you want to prevent it, you are often told to drink MILK – please read the following article!

Is Milk/Dairy products really the best source of Calcium?
When eaten, animal proteins (such as milk) produce acid when broken down in the body – the calcium we have in our body is an excellent acid neutraliser.
We are often told to drink more milk to increase our calcium intake BUT in order to neutralise and flush out the acids from the milk our bodies have to use the calcium that the milk contains— AS WELL as some from OUR OWN STORES,
So every glass of milk we drink, LEACHES calcium from our bones!
Many studies have found that people who consume the most cows’ milk have significantly higher fracture rates than those who drink little to none.
Cross-cultural studies show strong links between a high animal protein diet and bone degeneration, osteoporosis and the occurrence of hip fractures. In rural communities in China where most of the protein in the diet came from plant foods rather than animal foods, the fracture rate was one-fifth of that in the US. (Amy Lanou Ph.D., Nutrition Director for the Physicians Committee for Responsible Medicine in Washington, D.C.)
A 12 year long Harvard Nurses’ Health Study found that those who consumed the most calcium from dairy foods broke more bones than those who rarely drank milk. This is a broad study based on 77,761 women aged between 34 and 59 years of age.
Human breast milk contains all of the nutrients and anti bodies that are vital for providing a baby the best start in life., but like all mammals we become intolerant to the lactose within the milk and, once weaned, never drink a mothers milk again. Humans drink other mammals milk (the only species that does) and it’s common place for humans to develop dairy milk intolerance. No worries though because the issue of having sufficient calcium in take can be addressed by consuming greens vegetables, beans, nuts, seeds, bony oily fish and fortified foods.

Colin Campbell, professor of Nutritional Biochemistry at Cornell University, says,

“The association between the intake of animal protein and fracture rates appears to be as strong as that between cigarette smoking and lung cancer.”

If eating raw green veggies isn’t for you why not juice them!

For “Boning Up” juice…
Juice some or all of the suggested plant foods below
Kale
Broccoli
Celery
Orange
Cucumber
You can add ginger depending on your own preference.
Broccoli contains an incredible array of vitamins and minerals such as vitamins A, C, and K, as well as minerals like potassium, calcium, and iron.
Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

The following nutrients also help the absorbency of calcium in the body – Magnesium, phosphorous, vitamins D and K

Remember when the sun shines, go outside for your 20 mins exposure, for vitamin D!

But please note that in this part of the world our opportunity for consistent sunshine is unreliable so we are recommended to take a daily supplement all year round (especially if you are of African, Caribbean, Middle Eastern descent)

The week ahead…

I’ve been a busy bunny planning, researching and choreographing, and this week we have lots of fab new routines for you, so it’s a great week to return or start (especially if you are coming to Dance Fit or Dancespiration).

I’ve planned an amazing Halloween night for you on the 31^st October – please fee free to play along and dress accordingly!

The week ahead…

INDEPENDANCE!

Non-Dairy Bone Builder Smoothie

Also awesome for gut health and beautiful skin!

½ avocado

2 x handfuls spinach/kale

50g pineapple chunks

10cm of chopped cucumber

300ml coconut Milk

You might like a little grated Ginger or add a banana too

Whizz all together in your blender and drink asap!

Enjoy.

Remember I’m here if you need any one to one advice, coaching training etc.!

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)

6.30-7.15pm: Old Skool, Step & Strength – Step, hand weights and band.

7.30-8.30pm: 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

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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 1^st 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

https://zoom.us/j/93817898799

6.30pm: Boogie Fit
7.30pm: Total Tone

Tuesday

https://zoom.us/j/94370544053

6.30pm: 5 in 1 Fitness Class
7.30pm: Dance Fit

Wednesday

https://zoom.us/j/95899675041

6.30pm: Old Skool, Step & Strength – Step, hand weights and band.
7.30pm: Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.

Thursday 

https://zoom.us/j/95416823519

6.15pm: Contemporary Stretch 

7.30pm: Dancespiration

****** All the above classes change and vary weekly! *****

How to prepare your Zoom environment

1. 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.
2. 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.
3. 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.
4. 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!
5. Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
6. 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.
7. 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.