The New Year is already one week in and apart from a tight waistband and empty bank account, it feels like the festivities are a distant memory ha ha!
My New Year’s efforts for better sleep habits are not off to a great start – I am working on it I promise but I confess my brain is buzzing with lots of new ideas. Whilst I’m cross with myself for allowing them to throw me off my New Year’s sleep regime, I’m also excited by it too, because this time last year I was really poorly and trying to crack on with DYBO plans for 2023 felt like pushing water uphill…not this year though!
This year I’m full of excitement and inspiration and can’t wait to share it with you all.
If you want some support and inspiration for feeling more fabulous this year, then remember it’s what I do as a Master NLP Practitioner, Advanced Life Coach and highly qualified health fitness and wellbeing professional! But just as importantly …..
I love to help!
All you have to do is ask!
You can email me helen@dybo.co.uk and we can book a get together to create a compelling strategy that will get you where you want to be!
If group exercise is your thing then you will always feel fabulous when attending our classes and one to one trainings too.
Our DYBO community are simply the best at welcoming and supporting each other and I ask you all to once again welcome the lovely new folks joining our sessions. You might remember how it felt wandering in to the DYBO Studio for the first time, worried about meeting new people, what to wear, being able to participate fully or even keep up. I very much rely on you guys to help me make everyone feel welcome, feel included and have a fun and effective class.
It’s also a great time to return if you have been missing in action for a while, so come on back we will welcome you with open arms.
If you don’t know what class to try then ask away – I want to help direct you to the classes that will suit you best!
Here’ s a little information about a few to begin with…
If you love a bit of Dance to go with your Fitness but are a bit out of practice or never have tried it then start with our Boogie Fit class – we are doing a 70’s versus 90’s mash up routine for the next few weeks, you will love it!
Total Tone is an ideal class if Dance isn’t your thing but you love fun music as you workout. Total Tone is aimed at improving muscle tone and strength, joint stability and mobility, flexibility and posture.
‘5 in 1’ is 5 workouts in one class and is perfect for those who prefer to workout and not dance. Cardio activity (aerobic, high intensity and low intensity intervals), muscular strength and endurance, core/joint stability, mobility and flexibility are all included in one class. Accompanied by motivating music and lots of coaching to encourage you to try your best!
We have loads of other classes to suit different needs and tastes – here’s the Timetable…
I’m going to crack on with my January Challenge and I’ve loved hearing about yours such as improving flexibility with a daily stretch, reading a chapter of a book a daily, a little knitting whilst watching TV, quitting booze for January… what’s yours?
Here’s the form I created if you want to join us…
IndepenDance is back
with Nikkie Riozzi and Me!
Join us for an afternoon of fun laughter and Dance
Join us for INDEPENDANCE on Saturday 27 April ‘24
With Helen Carpenter-Waters & guest presenter Nikkie Riozzi
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 £10 – tickets only £29*
Normal price £39
*Offer ends Wed 31 Jan 2024
Please note, tickets are non-transferable or refundable.
Pay via BACS to UK Fitness Academy Ltd.
Join me for better Gut Health and all the benefits this January 2024.
As you know I’m a certified Gut Health expert and believe wholeheartedly in the importance of a healthy Microbiome for our mental and physical health, wellbeing, function, efficiency, performance and aesthetics!
There is no cream or cosmetic procedure, no exercise or surgery that can make up for a deficit in gut health!
I am running some Purify groups with phased start dates throughout January.
I have one group that started on the 3rd and another that starts on the 10th which means if you start with the second group you with be gut healthy by the end of the month.
News Flash – I have 2 kits left for immediate start
To kick-start your gut healthy journey I use a system created by Synergy. The company is ethical in approach; all products are created by Synergies full time food scientists at the Synergy Labs in the USA and is produced by them for assured quality, purity and efficacy!
The necessary gut cleanse to reboot our Microbiome would be harder to achieve without this protocol that includes all necessary supplements.
It was assessed and compared to other systems on a Channel 4 Programme ‘How healthy is your Gut’ and came out on top with glowing reviews!
If you would like to find out more etc., email me on helen@dybo.co.uk
Gut Healthy Soup
Satisfying, nutritious and full of fibre and anti inflammatory ingredients!
- 1 tbsp nut/seed oil
- 3 small yellow onions
- 5 garlic cloves
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp turmeric powder
- 7 sprigs green onion
- 6 stalks of celery
- 1 cup broccoli
- ½ cup carrots
- 1 can (400 ml) chick peas
- 2 tbsp bouillon paste
- 7 cups boiling water
- 1 bunch asparagus
- 1 bunch green kale
Instructions
In a large soup pot, add the oil and heat for 20-30 seconds on medium-high heat before adding your diced yellow onions. Cook 5-8 minutes. Thinly slice the garlic cloves and add them to the onions. Cook for 2 – 3 minutes until fragrant and slightly soft.
Add the salt, pepper, and turmeric powder, cooking for 5 minutes on medium heat. The longer you cook this, the stronger the flavours will be!
Chop the green onion, adding it to the pot. Cook for another 2 minutes.
Prepare all of the other vegetables, cutting them into medium-sized pieces.
Add the celery, broccoli, and carrots. Cook for another 10 minutes until the vegetables are tender.
Drain + rinse the can of chickpeas and add it to the vegetables, cooking for 5 minutes to allow them to cook slightly and to let the flavours soak in!
Add the bouillon paste and boiling water to the pot, cook for 10 minutes on medium-high heat. Add the kale & asparagus to the pot, cooking until the asparagus is soft.
Remove one-half to two-thirds of the soup from the pot into a blender. Blend until smooth, adding back into the pot. Adjust seasoning if desired.
Enjoy x
Remember to reach out if you need help with selecting a class, or creating a strategy for greater fabulousness in 2024!
Love ya,
Helen
———————————————————————————————————————-
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
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)
6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.
—————————————————————————————————-
Joining us at All Hallows or The DYBO Church Crookhm 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
*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 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.
*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
————————————————————————————-
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.
