Contemporary Stretch
6:15 pm - 7:25 pm
December 13, 2018

Good Morning, have you heard the expression, ‘fake it till you make it’?

In life we often do this e.g. not being in the best mood or frame of mind, but getting up, putting on a smile and showing up! The actual act of doing so can ‘turn that frown up side down’, behaving in the way you want to ‘be’ can actually create the outcome you want. That was me this morning, I’ve not had much time off recently but I decided to get up early and go to an urban dance day in London yesterday, I did ask myself if it was wise (I knew I needed the rest) but these opportunities don’t pass by every week and I wanted to embrace it. I’m happy I did, for many reasons, and despite a sore shoulder, my body and energies have coped and I’m grateful for my good health and fitness which enables me to continue with my great passion for dance. I hear excuses all the time – you know, the type of conversation “I’d love to but…. insert excuse here….”

Well there are times that if you ‘really would love to’ you would, and you are putting other things ahead of what you claim you ‘would love to do’! Be honest with yourself!


The week ahead…


Cash Flow

Can I remind you that membership payments are due on the first day of the new month and vouchers are valid for 12 weeks from the date of purchase, thank you.


Wednesdays Barre Fit and Fridays Fitness

These classes are equipment based and popular so if you would like to attend these fab classes please let me know in advance to ensure you have a space at the barre/or a mat (please honour your booking).


New Choreography this week for…

Boogie Fit tonight at 6.30pm (Beginners and Returners)

Dance Fit, Tuesday at 7.45pm (Intermediate and above)


Dancespiration on Thursday at 7.30pm (Intermediate and above),

so a great week to get back to/start class.


Inspiration, motivation, fitness building, fun and fabulousness all year round not just for swim suit season!


Gut Health Talk

What is the Microbiome?

Why it’s important,

What happens when it goes wrong, (many many serious and life ending, altering conditions)

What causes it to go wrong


How to fix it!


‘All disease begins in the Gut’ Hippocrates’


‘Fix the Gut Fit the problem’

23rdJune, 1.30-3pm

at DYBO HQ in Church Crookham.

Limited spaces!

Free of charge but a donation to Phyllis Tuckwell Hospice Memory of Michael Waters who died from Oesophageal cancer would be appreciated.


Synergy Training Day

Synergy are a nutritional supplement company and I use and recommend their products (100% organic vegetarian and quality assured)

I will be speaking at their training event on Sunday in Warwick talking about the gut cleanse protocol I use with myself and clients and the results we have enjoyed.


Gut Rehab Support!

One of the fab things I’ve enjoyed since starting the gut health coaching is how fantastically involved my gut rehabbers are with supporting each other, sharing information and recipes

Here is a tasty gut friendly recipe from Chrissy, who with Hubby Kevin have completely turned their diet and health around. Well done on your achievements and thanks Chrissy for your active involvement with our group.

Very Veggie Lentil Bake
Prep Time: 20 mins
Cook Time: 30 mins
Servings: 4
  • 110 g red lentils (~ 1/2 cup)
  • 75 g quinoa (~ 1/4 cup)
  • 650 ml vegetable stock (~ 2 1/2 cups), or 2 stock cubes made up in 650ml water
  • 1 tbsp oil
  • 1 small leek or 1/2 large leek, sliced
  • 1 bell pepper, diced fairly small (I used orange)
  • 5 medium mushrooms, diced fairly small
  • 1 small courgette, diced fairly small or you can use green beans as an alternative
  • 1 tsp smoked paprika
  • 1/2 tsp cayenne pepper
  • Black pepper
  • 90 g grated cheddar cheese or Violife vegan cheese (~ 1 cup)
  1. Boil the lentils and quinoa (or add after if pre-cooked) for 15-20 minutes in the vegetable stock, stirring occasionally. You’ll need to stir constantly during the last 5 minutes or so, to ensure they don’t stick to the bottom of the pan. Once they’re cooked, don’t drain the water, but instead continue stirring over the heat until enough water has boiled off for the mixture to resemble porridge.
  2. Meanwhile, heat the oil in a frying pan, and add the chopped leek, pepper, mushrooms and courgette. Cook over a medium heat for 5-10 minutes, stirring occasionally, until the vegetables are soft.
  3. Heat the oven to 190°C (Gas Mark 5 / 375°F).
  4. Combine the cooked lentils and vegetables in a large mixing bowl, and add the paprika, cayenne pepper, and plenty of black pepper. Mix well.
  5. Transfer half of the mixture to a baking dish, and sprinkle over half of the grated cheese. Add the remaining lentil mixture, smooth out the top, and finish with the remaining cheese.
  6. Bake for around 25-30 minutes, until the cheese topping is golden brown and crispy.


Have a fab week, get up, show up and do what you love!

Love ya,

Helen x




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As a keen club runner I had become frustrated at a number of recurring running injuries. After seeing a variety of different physios and chiropractors, with varying degrees of success but no complete solution, I was recommended to Helen. Helen took a different approach to other practitioners, looking at the whole body structure, core strength and flexibility and initially recommending a programme based around my basic posture, rather than the actual location of the pain. Following the exercises and programmes recommended by Helen I have managed to stay injury free for over 18 months, and am able to train at increasing levels of intensity. Thank you!
Darren Atkins