Good Morning, Good Morning!

Boogie Fit
6:30 pm - 7:15 pm
January 21, 2019

It’s great to be alive. I say that with my hand on my heart as a friend has her husbands funeral tomorrow and my heart goes out to her. It reminds me to appreciate my health and that of those I love.

I am undertaking and leading a group of us who are in Phase 2 of a Gut Biome Purify protocol. We are eliminating the bacteria that can make us unwell, affect our weight, skin, tissue repair and so on. By doing so we are ensuring that we are getting plenty of the broad spectrum ‘good’ gut bacteria plus feeding it with gut friendly foods. We then go on to strengthen and protect the Microbiome we have created. Thus we purify, fortify and protect our Gut Microbial population.

There are many mixed messages out there regarding nutrition (particularly associated with weight loss), often leaving us confused and ultimately de-motivated to take action where action is necessary.

If you are not feeling your best (or are feeling physically or mentally unwell) then action needs to be taken. Learning how to regard food as fuel for our energy and cellular repair is a great attitude and one that I had to learn after many years as a Dancer, Athlete and Fitness Professional. All these professions are very image/body conscious and judgmental. I learned to think that I was ‘never enough’.

Put ‘not enough’  with these words… tall, slim, old, young, clever, funny, good, talented and the list goes on was how I felt but everything seemed to point to being ‘slim enough’ as the solution to fixing it all and that food is the enemy of those who want to be ‘enough’!

Fast-forward to today and I know that healthy food will create, build, fuel and repair our bodies and brain. The right food will do enough, be enough, you will feel that you have enough and you will definitely feel you are enough, at the very least. You could even feel like you are more than enough and thrive (rather than just survive or suffer). It’s a mindset thing in addition to understanding what healthy food actually is and why it’s important to eat healthily the majority of the time. If you want my help then all you have to do is ask!


It’s Week Two of 2019 classes…. yayyyy!

It was wonderful to welcome some newbies last week; welcome to the DYBO family folks. Disappointingly, quite a few of the regular ‘DYBO Famalam’  were missing…. ‘erm where were ya? I hope you are ok please let me know (you know I worry) and if you were being lazy then this is a nudge for you to get back to class.


New Class, Wednesdays 6.30-7.15pm

We have a new class being added to the timetable on Wednesday nights (before Barre Fit). Ski Fit is one of the best workouts for your bum, thighs and core and the best I’ve experienced for my inner thighs. You don’t have to be a skier, it’s simply a brilliant workout – but if you are going Skiing it’s the best way to prepare ahead of your trip. You will to get more from every run, be able to fit more runs in to your holiday because you will recover quickly between descents and get back on the slopes for several hours and every day!

I hear this feedback from attendees every year!

Can everyone please confirm your booking if you have already requested a place and book NOW if you haven’t, thanks x


Feedback, Requests and Questions

Be it about or for the classes, about for/the One to One services or anything health and fitness related, please speak up. It actually helps us to create the content for our classes/sessions and the information we deliver in this blog. We want to help you, so let us know how!


RELAX, magnesium has got this

One of the most important things you can do for your overall health is to make sure you are getting adequate amounts of the nutrients vital to your body’s proper function. Often overlooked, magnesium plays a crucial role in your body and is needed for more than 300 biochemical reactions in the body.

In the past, people got the majority of their magnesium from organ meats, seafood, mineral water, and mineral-rich soil from their fresh fruits and vegetables but with today’s processed foods, many lack a sufficient amount of magnesium in their diets. If you are deficient in magnesium, you may experience muscle twitches and cramps, fatigue, and muscle weakness. If left unaddressed, magnesium deficiency/depletion can lead to much greater health issues.

Unfortunately, our modern lives can cause magnesium to be used up quickly in the body. For example, stress can lead to many issues if it is prolonged and/or frequent. In today’s world, most people’s stress levels are exceptionally high. This causes your body to release large amounts of stress hormones and send them to your brain, negatively impacting sleep. Magnesium guards the brain against the entry of these hormones so taking magnesium before bed will help us relax and be better able to sleep soundly, it can also help reduce anxiety and improve mood. It also helps to regulate muscle contractions aids muscle recovery and has anti-inflammatory properties.

How can you know if you are getting an adequate amount of magnesium? Review the recommended daily allowance (RDA) or adequate intake (AI) for men and women in the table below:

Age Women Men
19 – 30 310 mg 400 mg
31 – 50 320 mg 420 mg
51 + 320 mg 420 mg

I take 400mg of magnesium (Purify by Synergy) every night before retiring to bed. I know the quality of their supplements, where they are researched, produced and that they are 100% batch tested for quality and purity (this is rarely the case with supplements).

I choose to supplement, due to my concerns about farming methods, food production, transport and storage and the effect it has on the nutritional density of our foods. You can get magnesium from foods such as almonds (270 mg in 3.5 ounces), pumpkin seeds (262 mg in 3.5 ounces), dark chocolate (176 mg in 3.5 ounces), and peanuts (168 mg in 3.5 ounces).

Here are some more magnesium rich foods…

Magnesium content/ mg’s per 100g

Banana 27

Almond Milk 250

Spinach 79

Brazil Nuts 376

Salmon 22

Avocado 29

Sesame 351

Orange 10


Flax seeds 392

Walnuts 158

Oatmeal 26

Pumpkin Seeds 262

Dark chocolate176

Maca Root 104

Blueberries 6

Flax seeds 392


Magnesium rich Smoothie (from Natural Calm Canada)


  • 25g of pumpkin seeds
  • 200 ml of almond milk
  • 2 tablespoons of golden flaxseed
  • 1 piece of orange


  • Peel the piece of orange to remove the outer pith.
  • Add the pumpkin seeds, flaxseed and the peeled piece of orange into a blender. Mix them appropriately and then add the almond milk, then blend again for a short period, ideally 30 seconds.
  • Wait for a few minutes for the mixture to settle.
  • Serve in your glass and enjoy your drink.

As always, be sure to consult with your doctor before supplementing with magnesium, or any other vitamins or supplements, particularly if you have a known health condition allergies or concerns.



Synergy newsletter

Natural Calm Canada


Can’t wait to share this weeks classes and training sessions with you!

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