Fabulous Divas and Dudes !

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

What a fabulous return to classes last week, thank you for the wonderful feedback received regarding the classes. The hard work selecting music and creating original, bespoke and YOU centered classes is 100% worthwhile when you value and love what I’ve put together for you. Your feedback certainly inspires me. We welcomed some new participants to our DYBO family, please continue to make them feel welcome – as you know joining a group exercise class is quite scary when you don’t know anyone and your warmth and friendliness really helps newbies feel comfortable in our classes.

Remember to share information about our classes (how unique we are in our offerings and teaching) with friends, family and your social network.

The weather is a bit grim today a very good reason to get moving and ensure your diet is ful of veggies and nutrients. There are the usual lurgies circulating so take care of yourself. I’m supplementing – and have been since the Summer – my diet with liquid multi vitamin nutrition drinks and magnesium tablets as insurance. Any veggies and fruit we are eating at present will have been grown stored and travelled for a long time before we get to eat them, negatively impacting upon the vitamin content of them. The calories remain but the nutritional quality is certainly diminished.

Exercise is also an immunity and mood booster that also assists in fighting bugs and balancing hormones. Stress is a big immuno depressant as is poor quality or lack of sleep (both also cause fat gain around the waistline in particular).


Direct your efforts wisely

Social media has created a plethora of online ‘experts’ happily blogging and vlogging away offering poorly educated, researched and delivered advice. It’s another level up from the annual get skinny then fat then skinny again celebrity DVD’s because you can access this ‘stuff’ from your home, PC or even mobile, (it’s also unregulated). Because it’s on ‘TV’ it’s given a gravitas which is simply not deserved, so other poorly trained fitness leaders and participants assume it’s accurate, true, safe, effective and so on! Soon there is an avalanche of misinformation, which can at best, result in no results or hurt people. Take care when taking advice for health, diet and exercise and check the legitimate qualifications, experience and reputable information being offered. That said there are very large, famous and profitable companies cashing in on cleverly marketed but poor quality products across the health, fitness and diet industry. In fact I avoid anything that sells itself based on the following – ‘diet’, ‘bikini’, ‘black dress’, ‘shredded’, etc.

I focus (for myself, my loved ones and clients) on health in terms of optimal physical, psychological and nutritional function. A healthy body and mind will always, in the long term, look and feel beautiful. Better to have a glow from good health than from cosmetics, support underwear or artificial stimulants!

As a Fitness professional with 36 years of experience having accumulated a huge number of and variety of qualifications and training across these years (which is constantly on going) I am well positioned to offer you advice, so if you are confused, undecided or not sure how to take positive action with your fitness, health and nutrition, book an appointment with me and we can discuss getting you on the best track for you.


Free Classes

Remember we offer two free core classes!

Mondays 7.15pm ‘The Middle Bit’ and Tuesdays 7.15pm ‘Core Power’ classes focus on core stability and optimal function and are free of charge when you attend one of the classes before or after them. (or only £3.50 if you want to attend just Middle bit or Core Power )


Flexibility in thought and action!

If you can’t or don’t make your regular class remember you are welcome to come to any of our others. Mixing it up also adds interest and provides a cross training effect, which is brilliant for mind and body. Ski Fit is the only class you need to book in advance, the others you can simply turn up to.



Mondays – 6.30pm, Boogie Fit. 7.15pm Middle Bit, 7.45pm Cardio Dance

Tuesdays – 6.30pm, HIIT, 7.15pm Core Power, 7.45pm Dance Fit

Wednesdays – 7.30pm, Barre Fit

Thursdays – 6.15ish, Contemporary Stretch, 7.30pm Dancespiration

Fridays – 6.30pm Ski Fit


One to One appointments

If you need and want some advice, Personal Training, Life Coaching/NLP, Sports Therapy Massage Injury Rehab or Pre-Habilitation then you can easily book by phone, 01252 621280 or email info@dybo.co.uk. If your enquiry is a private nature email, helen@dybo.co.uk


Healthy balls and a cuppa!

When we are trying to cut back on sugar and starchy carbs, coffee breaks can be a challenge because we often like a biccie or bit of cake to accompany our hot drink.

Try making these high protein balls, there are only three ingredients and I used my nutri bullet for a couple of seconds blitz rather than food processor.

I have ordered more coconut butter online as it’s quite expensive in Holland and Barrett, like when making pastry try to keep hands and kitchen cool to squeeze the balls in to shape and you definitely need the coconut (or equivalent) to cover the balls. Take a couple to work for your coffee breaks and have instead of biscuits and you will definitely reduce your sugar intake across the week.

3/4 Ingredient Apricot Almond Coconut Power Balls


  • 185g (1 cup) coconut butter, I used a little less and it was still quite ‘wet’ Holland and Barrett sell it but it’s cheaper on line
  • 160g dried (1 cup) unsulphured apricots, roughly chopped
  • 95g almonds toasted, 1/2 cup
  • Desiccated coconut to or chopped almonds


  • Place the almonds in a food processor or I used the nutri-bullet, and blitz until roughly chopped.
  • Add the chopped apricots, and process until a crumbly meal is formed.
  • Add the coconut butter and process until the mixture starts to come together.
  • If the mixture doesn’t seem to be holding together, add the extra 2 tablespoons of coconut butter. The mixture will still seem quite crumbly but will hold together once you shape the balls.
  • Take a tablespoon of mixture in your hands and gently press it together to form a ball. Don’t try to roll the ball as it will fall apart.
  • Gently roll the finished balls in desiccated coconut to coat.
  • Place the balls on a tray and set in the fridge for 30 minutes
  • Keep in a sealed container in the fridge for up to two weeks.

Take care when using a nutri-bullet not to over blitz.

Have a fab week,

Love ya!

Helen x

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I was originally refered to Helen in 1998 by a Chiropractor, following on going back problems from years of competitive tennis.  Helen put together a programme to improve my flexibiity, posture and core strength, and in conjunction with regular sports massage (from Helen) and Chiropractic treatment, totally cleared up my lower back pain.  I have continued regular treatment over the last 13 years to maintain a healthy back and have had minimal problems since.  Last October (2010) I ruptured my achilles tendon playing football, and following surgery Helen and Steve were able to provide me with support and guidance throughout my recuperation.  Ten months on I am back playing tennis and football and training to the maximum at Bodyblitz (one of Helen's classes)!!  
Andy Savage Camberley