After two consecutive short working weeks recently, the week ahead might feel like a long one – but if we pack it out with lots of fun things to do and look forward to, I’m sure we can enjoy getting back to a regular week and have fun doing it!
Whoop Whoop – we are back to 5 nights of live classes and a full week of one to one training, massage, consultations and NLP/life coaching.
Speaking of which I’m back to offering Sports Therapy Massage as I feel recovered enough to deliver fabulous treatments at my usual standard.
I also have a couple of regular daytime one to one appointments available if you are looking for some one to one Fitness Training, or Coaching (of any kind), or you might know someone who does? If so, please share my details with them.
As you know, I have a wonderful purpose built private Fitness Studio, am highly trained and qualified and very experienced across a broad range of fitness and wellbeing offerings. I’m always happy to discuss individual requirements and offer a free 30-minute initial chat.
This week is Mental Health Awareness week and I would like to share some information with you regarding mental ill health and regaining mental health.
As you now I’m a Master Practitioner of NLP, Advanced Life Coach and Hypnotherapist. My remit under these titles to assist clients achieve excellence in a chosen area (personal, professional, sporting, health, fitness, wellbeing, relationships etc.), greater well being and happiness – I will also address any issues and unhelpful thinking, habits and behaviours that prevent an individual from achieving their stated objectives.
I’m a certified Mental Health First Aider, and in this capacity I lend an ear to those who feel mentally less than healthy. Often listening, reassuring and guiding is all that is required but in the case of significant mental health issues that require support beyond that which I can offer with my NLP hat on, I will refer on.
Did you know that approximately 1 in 4 people in the UK will experience a mental health problem each year and In England, 1 in 6 people report experiencing a common mental health problem (such as anxiety and depression) in any given week (MIND).
Signs & Symptoms of Mental Ill Health
If several of the following are occurring, it may useful to follow up with a mental health professional.
- Sleep or appetite changes — Dramatic sleep and appetite changes or decline in personal care.
- Mood changes — Rapid or dramatic shifts in emotions or depressed feelings, greater irritability.
- Withdrawal — Recent social withdrawal and loss of interest in activities previously enjoyed.
- Drop in functioning — An unusual drop in functioning, at school, work or social activities, such as quitting sports, failing in school/work or difficulty performing familiar tasks.
- Problems thinking — Problems with concentration, memory or logical thought and speech that are hard to explain.
- Increased sensitivity — Heightened sensitivity to sights, sounds, smells or touch; avoidance of over-stimulating situations.
- Apathy — Loss of initiative or desire to participate in any activity.
- Feeling disconnected — A vague feeling of being disconnected from oneself or one’s surroundings; a sense of unreality.
- Illogical thinking — Unusual or exaggerated beliefs about personal powers to understand meanings or influence events; illogical or “magical” thinking typical of childhood in an adult.
- Nervousness — Fear or suspiciousness of others or a strong nervous feeling.
- Unusual behaviour — Odd, uncharacteristic, peculiar behaviour.
- Changes in school or work — Increased absenteeism, worsening performance, difficulties in relationships with peers and co-workers.
One or two of these symptoms alone don’t predict a mental illness but may indicate a need for further evaluation. If a person is experiencing several at one time and the symptoms are causing serious problems in their ability to study, work or relate to others, he/she should be seen by a physician or mental health professional. People with suicidal thoughts or intent, or thoughts of harming others, need immediate attention.
Causes
Mental health problems can have a wide range of causes. It’s likely that for many people there is a complicated combination of factors – although different people may be more deeply affected by certain things than others.
For example, the following factors could potentially result in a period of poor mental health:
- childhood abuse, trauma, or neglect
- social isolation or loneliness
- experiencing discrimination and stigma, including racism
- social disadvantage, poverty or debt
- bereavment (losing someone close to you)
- severe or long-term stress
- having a long-term physical health condition
- unemployment or losing your job
- homelessness or poor housing
- being a long term carer for someone
- drug and alchol misuse
- domestic violence, bullying or other abuse as an adult
- significant trauma as an adult, such as military combat, being involved in a serious incident in which you feared for your life, or being the victim of a violent crime
- physical causes – for example, a head injury or a neurological condition such as epilepsy can have an impact on your behaviour and mood (it’s important to rule out potential physical causes before seeking further treatment for a mental health problem).
- hormonal imbalance such as ante/post partum psychosis, menopause etc.
Although lifestyle factors including work, diet, drugs and lack of sleep can all affect your mental health, if you experience a mental health problem there are usually other factors in combination.
What To Do
It depends upon what you regard as the cause of your mental ill health – if it is work/school related (overwhelm, long hours, not coping, bullying etc.) then reaching out to the work/school mental health champion (who they are should be common knowledge within the company, or HR or the school nurse, college/university counsellor).
If you can’t gain support for your issues as above, your GP is a good first port of call and can refer you for counselling or talk therapies such as CBT (Cognitive Behavioural Therapy), or if deemed necessary a Psychologist or Psychiatrist. Or you can reach out to someone like me who is qualified at a licensed NLP practitioner (INLPTA) or Life coach or Therapeutic Hypnotherapist (IIHNLPH), I am in private practise so it’s not possible to see me via the NHS. I take a whole person approach and can offer practical self help measures whilst working on other causation.
Please feel free to share this information with everyone you think needs to know it!
The week ahead
I’m so excited to share fabulous new class choreography and content and am so happy to be back to our Wednesday and Friday night classes!
Super Green Soup with Yogurt & Pine Nuts
This soup is brilliant for gut health and as our gut has such a huge impact on our brain (90-95% of our happy hormone serotonin is produced in our gut – if it’s a healthy gut we get lots of happy hormone!), this soup can help us feel happy!
- 2 tsp vegetable/nut oil
- 1 white onion chopped
- 2 cloves garlic, crushed
- 1 cooked potato (approx 250g), cut into small cubes
- 600ml vegetable stock
- 120g bag mixed watercress, rocket and spinach salad
- 150g natural yogurt (I use non-dairy)
- 20g pine nuts, toasted
- chilli oil, to serve (optional)
- STEP 1
Heat the oil in a medium saucepan over a low-medium heat. Add the onion and a pinch of salt, then cook slowly, stirring occasionally, for 10 mins until softened but not coloured. Add the garlic and cook for 1 min more.
- STEP 2
Tip in the potato followed by the veg stock. Simmer for 10-12 mins until the potato is soft enough that a cutlery knife will slide in easily, if using a pre cooked potato (which is better for gut health you only need to cook for a couple of minutes to warm it through). Add the bag of salad and let it wilt for 1 min, then blitz the soup in a blender until it’s completely smooth.
- STEP 3
Serve with a dollop of yogurt, some toasted pine nuts and a drizzle of chilli oil, if you like.
Have a fabulous week, I cant wait to hang out with you having fun and getting fit .
You know where I am if you want help one to one too!
Love ya,
Helen x
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DYBO Live & Online – This week’s 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
Wednesday (DYBO Studio)
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 (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)
6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.
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Joining us at All Hallows? – 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.
To ensure that is the case I just want to share with you our class protocols to inform and reassure everyone. Not everyone has been out and about much over the past, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been lifted. Please be patient with each other and me – I have the responsibility of keeping you all happy and safe whilst complying with governing body guidelines and providing the best experience possible.
*Denotes for you to do, the rest is just info…
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.
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 – 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 at times 2 x tennis balls and a sock!
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
On the night
*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, enter and be in their personal exercise space between 5 and 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 in 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 cues.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than double in fact) indeed the government have lifted all guidelines, so it will be easy to maintain 2m social distance but please do keep your distance as some of our clients are more vulnerable to infection and wary .
I will maintain social distance, however I will have a visor/mask if I have to come close to provide first aid etc.
After an entire teaching career facing my class participants with my back to the mirrors I have made the change (for now) to face the mirrors, this is for my safety in this strange Covid world, but I assure you that I will still be able to see everything you get up to and will coach, encourage and nag as effectively as usual!!!
*After a wonderful class and virtual hugs, 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, I now have to rebuild my group exercise business after months away from face to face teaching due to the pandemic and more recently these flu and cold bugs.
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.
£7.50 per class.
10 Class Voucher: £65 (to be used within 12 weeks of purchase).
Membership: £50, 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 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
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 Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.
****** 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.
