Over the 40 plus years I have been a fitness, dance and sports professional I have had many conversations with people about what they want to improve about their health, fitness, wellbeing and often physique/figure.
Outwardly they seem committed to wanting to change for the better, so why, even when they are unhappy with their fitness and often have significant or the potential for serious health issues which are uncomfortable, painful – even life changing – don’t they take and maintain appropriate action?
Why, when our desires for good health etc. are on the line, does taking action fall so far down our list of priorities? Our health is our wealth, without it we can’t support our families, can’t do our jobs, run the home or enjoy life fully!
Our DYBO classes are less expensive than a coffee and sandwich, or a pair of tights, let alone many of life’s luxury’s . For me maintaining health and fitness is a necessity rather than a luxury and much can be done to maintain it without it costing much or even anything!
Eating properly and keeping fit makes us more efficient, often getting more done in less time and needing less rest. We are often nicer people (less resentful, stressed and tetchy because we are not so tired all the time). I see investing time and effort into health fitness and well-being a good value purchase.
As a younger teacher I was invited to be involved in one of the first cardiac rehab groups with one of the founders of the program. When chatting with the attendees, several of them independently told me that their heart attack was the best thing that happened to them, as now they were more active and fitter than ever and living life to the full, honestly their heart attack had made their life better!
Waiting for a life changing illness before making a life change is a risky strategy isn’t it!
Small changes made consistently can be all it takes to enhance wellbeing and reduce illness and raise mortality age.
Dr. Paul Batman has just published a government white paper for Cardiorespiratory fitness. I have the download if you would like a copy
He says…
‘Small improvements in cardiorespiratory fitness (CRF) can decrease mortality risk factors by up to 20%’
I say this with love and concern for you if you are not engaging consistently (daily in some way) with a healthy diet and exercise lifestyle.
Don’t wait or hesitate, make it happen!
News
Here is this week’s Awesome Abdominals April Challenge.
If you are not ready to progress, then stick with last week’s. If you haven’t started what are you waiting for?
Tanya
Following surgery last Tuesday, Tanya hopes to get home this week. The hospital life (as grateful as she is for the NHS) is not for our super girl Tanya. She has some healing and rehab to do so keep her in your prayers! In the mean time she is loving watching the videos on DYBO TV!
Mini
Continues to improve and is appearing to enjoy her twice daily massages ! (yes, I really am massaging her tummy, back and knees) and her organic home cooked diet!
In all seriousness, she has no idea about placebo or the true effects of natural versus conventional medicine, processed food and herbs versus ultra processed so I attribute much of her recovery to the natural therapies and organic diet she is being given.
We had a little alfresco lunch together to celebrate…
This week’s classes…
As always I respond to (and love receiving ) your requests. Boogie fitters you have a requested a track and matching routine, as do Dance Fit and Fab groovers and Thursday Dancespiration Divas!
INDEPENDANCE – Final Call for Bookings – early booking discount finishes this Friday!
BOOK NOW- last few days of discounted booking !
Join us for INDEPENDANCE on Saturday 27 April ‘24
With Helen Carpenter-Waters & guest presenter Nikkie Riozzie
Enjoy four creative and unique masterclasses;
- House is a Feeling – Nikkie
• Soul Motion – Helen
• Fluid Art – Nikkie
• Release – Helen
Location – All Hallows School, Farnham, GU9 9HF
Special Offer
Buy now save £5 – tickets only £34*
Normal price £39
*Offer ends Fri 19 Apr 2024
Please note, tickets are non-transferable or refundable.
Payment Options
Bank Transfer – reference ‘INDEPENDANCE Nikkie’
Name: UK Fitness Academy
Acc No 04284324
Sort 09-01-28
If you are doing a transfer, please send a confirmation email to helen@dybo.co.uk to confirm the name of the attendee and your contact number plus email address .
If you prefer PayPal get in touch for details.
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Chick Pea Greek Salad
I really love, chick peas (lots of protein and gut friendly fibre in a little bean). I love salad too and I love them together. This recipe has all the nutrients you need for great gut health, and a tasty filling
meal!
- 115-ounce can chick peas, rinsed and drained
- 1 cucumber, halved and sliced (I like mine shredded)
- 2 cups halved cherry
- ¾ cup pitted kalamata olives, drained and halved
- ¼ cup slivered red onion
- 6 ounces feta cheese, crumbled (I prefer Halloumi!)
- ¼ cup chopped fresh dill
- ⅓ cup extra virgin olive oil
- 2 tablespoons red wine vinegar (or apple cider vinegar)
- 1 teaspoon dried oregano or fresh leaves
- 1 teaspoon salt
- 1 teaspoon freshly ground black pepper
In a large bowl, add the drained chickpeas, cucumber, tomatoes, kalamata olives, red onion, half of the cheese and the dill. Drizzle with the olive oil and vinegar then season with the salt, black pepper. Toss gently and add the rest of the cheese.
Serve or refrigerate overnight.
Remember, I’m here to help you reach for your potential – it’s a vocation as well as my passion and profession. Come to classes, train one to one or in small groups – you choose what suits.
I want to help!
Love ya,
Helen x
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DYBO Live & Online – Next weeks Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30-7.15pm: Boogie Fit
7.30-8.15pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit & Fab
Wednesday (DYBO Studio)
6.30pm Old Skool Step – Step, hand weights and band.
7.30pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday (AH)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration
Friday (DYBO Studio)
6.30-7.15pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham Studio? – Protocols and Information
I’m so happy to be able to run Face to Face classes at All Hallows and at the DYBO Studio in Church Crookham. My primary objective is to ensure that we all have a wonderful time with effective and fun classes that are engaging, relaxed and of course, safe.
Preparation
1) Firstly ensure that you have booked by sending us an email info@dybo.co.uk confirming all the classes you wish to attend plus your payment method, be it as a member, using your voucher, or pay as you go. No on the door bookings or payments can be taken. Bookings are not refundable or transferable. I will keep records of all attending, please also keep a record of your own attendance too.
2) Preparing your kit bag/box. This depends upon the class you are attending.
Boogie Fit, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, sweat towel, and drink.
Total Tone and 5 in 1 crew – in order to prevent cross contamination currently I am not sharing equipment in a group exercise setting so you will need your mat, a resistance band and light hand weights/equivalent in addition to your trainers, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, e.g. slip off your outdoor shoes, place your bag, walk to activity area then put indoor shoes on, the same in reverse to leave. This is to maintain the hygiene and cleanliness of the space, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding queues.
*After a wonderful class change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*Please tell friends and family about our wonderful classes!
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly, including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
45 min Class – £8.00, 60/65 min Class – £8.50.
10 Class Voucher: £75 (to be used within 12 weeks of purchase).
Membership: £55, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month (at the latest) and is valid from the first to last day of calendar month.
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
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
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Joining us on Zoom? – Links and Information
Monday
6.30pm: Boogie Fit
7.30pm: Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** All the above classes change and vary weekly! *****
How to prepare your Zoom 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.
Disclaimer
I declare that all of the information I have given (both written and verbal) is accurate and truthful. I know of no reason why I cannot participate fully in any exercise programme and I do not deem it necessary to consult my medical Practitioner/GP/specialist. I undertake to inform my instructor should any information change.
I understand that I participate at my own risk and that any information given is not intended to replace or represent medical advice. I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
Attending any DYBO class will assume agreement with above terms and disclaimer.
