Walk like a Penguin!

In the Summer we were told to walk like an Egyptian to keep cool (can you remember the song?) and now due to this very cold weather, we are being advised to walk like penguin to keep from slipping over!

Now remember that penguins don’t have pockets so wear your gloves and put your things in a backpack to keep your hands free to catch yourself if you do slip!

Please wrap up warmly when coming to class and remove layers as you warm up. Warm muscles and joints will perform better and are less likely to injure. Remember to add an extra layer for your legs too!

Another tip is to change into a dry T-shirt post class before wrapping up ready for your journey home.

Please remember when you arrive at class to change from outdoor shoes in to your indoor trainers, this is to keep the floor dry and clean and free from stones, glass and germs!

The week before Christmas…

…and I’ve been a busy mouse collating the data from our Pre-Christmas Class Survey. Thank you to all of you who filled it in and sent it back.

The timetable for the week before Christmas has been created based on the results of the survey.

If your usual class isn’t running then why not try an alternative?!

All of the classes will be mixed level so you can join in with any of them

I’m open to running Small Group alternatives at the DYBO Studio if any of you want to get together for a special class – equally you might wish to have a One to One training session all to yourself!

Please book in advance for all your classes to ensure we have enough space for everyone and if you requested Contemporary Stretch in the All Hallows Studio you are invited to join me at the DYBO Studio in Church Crookham instead which holds up to 10 people for a stretch class. Let me know asap.

Give the Gift of Health and Fitness

How about asking for or giving Gift Vouchers for Christmas presents?

We can email over or print vouchers for Classes, Vouchers and Memberships. Plus One to One services such as One to One Fitness Training and Consultations, Sports Massage Therapy, Life Coaching and NLP and Gut Health Consultations.

So if you or a loved one want to achieve health, fitness and figure goals, want to learn how to take care of their diet and health or have personal or professional goals then a DYBO Gift Voucher is a great gift.

Email on info@dybo.co.uk for information and to purchase.

The week ahead…

And Dancers, wear something black and a little sexy & sassy for Dancespiration!!!

then on Friday…

Note – Class Booking details, payment and Zoom links are in the second half of this newsletter.

IndepenDANCE – this would also make a fabulous Christmas gift!

Lemon, Cinnamon  & Ginger Tea

Drink this tasty recipe to boost your immune system before, during and after a cold, or just because you like it!

1 lemon

1 orange

1 knob of ginger

1 stick cinnamon

Teaspoon cardamom pods

Teaspoon peppercorns

6 cups water

Honey or maple syrup to taste

• 1) Rinse and slice the orange and lemon, slice or chop the ginger.
• 2) Place all the ingredients in a saucepan with 6 cups of water and bring it to a boil.

• 3) When boiling, cover the pot and reduce the heat to a gentle simmer until the citrus fruit has softened (15-20 minutes).

• 4) Strain the solids from the tea and serve it with your choice of sweetener (I recommend manuka or good honey, maple syrup is also a good option) to taste. Alternatively, leave with the lid on (but off the heat) and ladle portions from it throughout the day.
• You can add more water and sweetener and have a second batch from the fruit too.

Enjoy!

I’m looking forward to seeing you at classes and training this week and next, as we build up to the festive holiday. Keep warm, keep healthy and keep happy!

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 – BoogieFitMas!

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: Funky 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 – ‘Dancing with the Stars’!

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 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..

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 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, 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

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.
7.15pm 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

Friday

https://zoom.us/j/92666213498

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

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.

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 a calendar month, paid on the first day of the month). One full month’s notice of membership suspension/cancellation 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 a reference, I do have a Paypal account but it costs money to receive and move money.