…but just not yet! From the PM’s speech it seems that all is the same as before his speech except you can stay out all day if you want to. I’m already trying to take the dogs for their walk at odd times of the day to avoid the crowds of people who are now out in our green spaces in greater numbers during lockdown than when they could go out any time they wanted to?
I might have it wrong but I believe that you are permitted to go out to work if you can’t work from home, which might be good news for some of you and your families. Sadly that doesn’t include Declan but hey ho, at least he is safe at home.
Personally I will continue to stay at home, stay safe and work to serve your health, wellness and fitness needs.
I’m concerned that the PM’s advice might not be clear for some, social distancing wasn’t mentioned neither was hand washing, PPE etc. and I fear the danger for those who venture out will increase (and the strain on our front line workers) as the virus is still out there, is highly transmittable and fast replicating, which means it can quickly multiples and mutate. If you do choose to go outside and spend hours exercising you are potentially exposing yourself for longer to an untreatable virus. I experienced poor social distancing from cyclists, runners and walkers when I was out with the dogs this weekend. I seem to be the only person throwing themselves in a ditch to avoid everyone. Exercising for over an hour and when training at high intensity suppresses our immune system (I have already shared this information with you) so please bear this in mind if you go outside to train.
This weekend I wrote an article for EMD, the government appointed governing body, regarding teaching online safely and effectively. I will share it with you after it is published.
I have also been invited to give a podcast talk on gut health by a Teacher training organisation based abroad this coming Saturday – I will give you the links when I have them.
Very timely too, as our gut health is key to our immune system (absorption and simulation of vitamins, maximum absorption of nutrients and waste elimination), 70% of out immunity comes from the gut microbiome.
Our microbiota is a key player in weight management and as we know obesity is seen as a risk factor in succumbing fatally to Covid-19, as are diabetes and heart disease, all of which are linked to gut health. I believe that our gut health is more important than ever as lockdown restrictions are lifted – it wont stop us getting the virus (social distancing, hand sanitizing and correct use of PPE does that) but it will help us fight it if we get it !!
Additionally a side effect of post Covid-19 infection is low energy – a healthy gut will maximize energy potential. Mild to moderate depression is also assisted by gut health, 90% of serotonin is produced in our gut which lifts mood and reduces anxiety plus due to its interplay with melatonin, it can help us sleep better too. We all know that optimal exercise boosts metabolism, immunity, and mood, reduces stress levels, aches and pains, aids sleep and improves sense of well being and positivity! So when we eat a gut friendly diet, boost our nutrient levels and take appropriate exercise we are placing ourselves in the best possible position to stay healthy! I’m here to help, ask!
Online and Fabulous – everything you need!
All Classes will remain online for the foreseeable future, remember to keep your requests coming and invite your friends and family to join us. I want to let as many people know how we can help them at this time and beyond.
Across the week we all need to accumulate 270mins of exercise including cardio vascular training, muscular strength and endurance activity, work that improves our mobility, stability, stretches and restores us! Our class timetable accommodates all of these requirements.
This week we will be moving my Face book fitness posts on to our general DYBO Health and Fitness page (from my personal account) and changing the name of ‘DYBO Participants’ to ‘DYBO Online’, where I will be sharing little exercise and health videos, health fitness and nutrition information and mini classes just for you DYBO participants who are members of the group and those who join us.
All Classes will continue be on Zoom on the links below… as will the PT and one to one work
DYBO Live & Online – Classes are as follows:
Monday
6.30pm Boogie Fit (Beginners/Returners)
7.15pm The Middle Bit – Complimentary when attending BF or CD or £3.50
7.45pm Cardio Dance (Intermediate)
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
£6.50 per class. Paid in advance please.
10 Class Voucher £55
Membership, unlimited classes, £50
(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.
Easy Slow Cooker Sweet Potato gut friendly Chili
The temperature is dropping again so this will warm you xx
Ingredients
- 1 pound lean ground beef. I use a plant based alternative
- 2 tbsp olive oil
- 1 ¼ pound sweet potatoes, peeled and cubed
- 2 ½ cups stock
- 1 large onion, chopped
- 1 cup chopped red bell pepper
- 2 tbsp chili powder
- 1 ½ tsp ground cumin
- ½ tsp red pepper flakes
- 8 garlic cloves, minced
- 2 (14.5-oz.) cans diced tomatoes
- ½ cup chopped fresh cilantro plus extra to serve
- salt, black pepper to taste
Directions
- Heat the olive oil in a large pan over medium heat.
- Add the meat/plant alternative and cook, stirring often, until mostly browned.
- Place all the of ingredients in a slow cooker and stir to combine.
- Cover with a lid and cook on low for 6 hours.
- Season to taste with salt and black pepper, sprinkle with extra cilantro and serve.
Remember – I love ya!
Helen xx
