I am honoured to have led the 2 minutes silence for Remembrance Day at the start of my Masterclass at the Fit Camps World Anniversary event, It was important to me that we continue to respect the sacrifices of those who fought/fight for our freedoms.
It is not lost on me that I can use those freedoms to serve others, look after my loved ones and live a blessed life. It’s not lost on me that all I have to do is wear a mask and keep my distance and wash my hands (and at present stay in my warm, comfortable home) whilst we wage a war against an unseen enemy whilst previous generations went to war, joined the land army, worked in factories and the Home Guard.
My Great Aunt was in the Wrens, one Grandad the Air Force, the other a Fireman on the Thames in the ‘Blitz’ and my Grandma was a civilian Sergeant on an American Base. Rationing, digging for your country, Blitz, blackouts, child evacuation, family separation and of course losing whole communities of young men who went to war was their reality.
I’m not going to complain, I am thankful. I also understand that not everyone is having an easy time at the moment. If you need a shoulder to cry on and a listening ear, I’m here!
Thank you!
Thank you to the Divas who turned up to my presentation at the aforementioned event, it means a great deal to me that you took the time to join in and support my class ( and I loved seeing the DYBO t shirts on my screen). We had around 100 people in my class (including other presenters) and I’m humbled by the wonderful feedback I have received. If you attended any other sessions, let me know your thoughts. Did you take any pics?
One participant said:
“Pretty please connect me to HELEN!! This class was life and more 
Thank YOU” and my goodness she ‘Danced her butt off!’
Daisy’s Day Times
Sadly Daisy can’t do any professional dance contracts at present but (and here comes the lemonade moment) that means we can make the most of her being local !
She is available to do a morning session ‘Wake Up and Shake Up’ class (30 mins) or a lunchtime session ‘Body Snack’ (30 mins) – who’s interested and what would you like her to include? Daisy will Zoom from the Studio at HQ (completely Covid safe). We are looking forward to hearing from you about this offer.
4 weeks to more Fabulous
So who is joining me? Are you going to make a commitment to yourself (and me) to be held accountable to your ‘feel even more fabulous’ action plan over this short lockdown!
You know that when you commit to achieving your goals you will be so pleased you did ! When you start December feeling Tip Top and ready to burst free from lockdown. Reach out if you want support!
Shop local!
We are each other’s service providers and customers. If you have a product or service that you think our DYBO community needs to hear about please send me the information and I will include it in our weekly Coffee Break Catch Up.
DYBO Vouchers
We can provide you with Gift Vouchers for any of our services e.g.
Class Memberships, Class Vouchers, One to One sessions including, Nutrition and Gut Health, Fitness, Dance, Pilates, Yoga, Sports Massage Therapy, Fitness Testing and Lifestyle Assessment, NLP and Life Coaching.
Emma’s Beauty Services here at DYBO HQ
As mentioned last week we have had to cancel the November session but we can still take advantage of this fab offer…
This coming week
I’m so excited to share with you lots of new choreography and class content in the week ahead from the comfort of your own home plus One to One training by Zoom or outside if the weather is dry!
DYBO Live & Online – This week’s 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, you have THREE options!
£6.50 per class. Paid in advance please.
10 Class Voucher £55
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.
Blueberry Crumbly Top Paleo Muffins (from Paleo Grubs)
Gut friendly too!
Ingredients
1 cup almond flour
½ tsp baking soda
½ tsp baking powder
pinch of salt
3 eggs
1/3 cup honey
1 cup natural almond butter
1/3 cup coconut oil, melted
1 lemon, zested
1 cup fresh blueberries
For the crumb topping:
1/4 cup almond flour
2 tbsp unsweetened finely shredded coconut
1 tbsp honey
1 tbsp coconut oil, softened
1 tbsp almonds, chopped
Directions
- Preheat oven to 350ºF. Line a 12-cup muffin pan with paper cups. Set aside.
- Wash the blueberries and gently pat dry with kitchen towel. Set aside.
- In a bowl combine the almond flour, baking soda and pinch of salt. Set aside.
- In the bowl of a stand mixer fitted with the paddle attachment beat the eggs and honey until pale and fluffy, about 3-5 minutes. Add the almond butter, coconut oil and lemon zest and beat until well combined. Add in the almond flour mixture and beat until smooth. Gently fold in the blueberries. Scoop the batter into the prepared muffin cups.
- To make the crumb topping, combine the almond flour, unsweetened shredded coconut and chopped almond in a bowl. Add in the honey and coconut oil and mix with a fork until large crumbs form. Sprinkle the crumb topping evenly over batter in each cup.
- Bake in preheated oven for 15-20 minutes or until a toothpick inserted into the centre comes out clean. Remove from the oven and cool completely before serving.
Great to have as a morning snack with a cuppa , especially if you are trying to cut down on sugar and starch!
Have a fab week!
Love ya,
Helen x
