So as I approach another birthday, I’m reflecting upon how fast these trips around the Sun are going and that I want to make each one to come count.
I often say that I aim to live each day as if it were my last, but look after myself as if I will live forever.
I firmly believe that a healthy lifestyle will give me the best chance to live actively, productively and with joy. I’m not interested in living for a long time, but rather living optimally doing all the things I love doing, whilst being productive, useful and free from illness and discomfort.
I have taken my mind and body for granted , and this year I was reminded that I’m a human and must treat myself as well as I recommend that others do!
My self-abuse doesn’t take the form of drugs, drink or laziness but rather working too hard and putting my passion to help others ahead of my own wellbeing. I am working to change this habit!
I’m certain that many reading this do the same by putting work, chores, other people and so on ahead of their own need to exercise, eat well, sleep, rest have fun and play!
Help me with my mission to help you, i.e. redress the imbalance and remember….
Read on for event and class news, Menopause health and well being Part 4, Christmas shopping and recipe!
I’m gonna party like it’s ma Birthday !
I will be taking a half-day on Wednesday and treating myself to a West End show that I’ve wanted to see for ages, Hamilton. The price of tickets at the weekend is so expensive so I’m bunking off on school night and my actual birthday to see the show. This means that there will be no classes on Wednesday night, if you want to do the class from the TV channel let me know and I will sort you out with access.
EMD UK
I had the honour of presenting one of my sessions at the EMD UK virtual summit on Saturday; EMD UK is the government funded governing body of Group exercise in the UK.
A few days before the event, over 1,200 instructors had signed up so I have no idea how many were there at the final count.
Unlike my usual Zoom teaching with you guys I could not see anyone on my screen, very odd, but thankfully DYBO Diva, Cat came and joined me to give me someone to teach and keep me company, I have received some lovely comments from my session and Cat enjoyed it too so I feel it was a good job well done!
Black Friday Madness
We all get far too much Black Friday junk in our Inbox so I decided not to get involved this year.
I have prepared a trial deal for potential DYBO participants though, so if you know anyone who would like to try a few of our classes then please do share this information with them. Equally you might want to gift someone the three-class trial pass yourself (note -it is only for new to DYBO participants and valid for this December and January 2024 only).
I can send you copies or you may wish to copy from here
In the run up to Christmas…
you might be wondering what to ask for as a gift or what to give others; well I think I can help.
Remember I have some sweat shirts (£35) and T-shirts (£25) in stock, plus I have had some DRY robes made too – I’m really pleased with the quality and look of them. They are coming in at around £90 (far cheaper than the DRY robe company version). I also have so resistance bands and Yoga Mats in Stock
DYBO Diva, Emma is doing an Edwardian Shopping event details below…
A healthy Gut rather than a bloated one!
I will be running a Gut Health Reset commencing the 3rd January 2024.
Perfect timing to deal with the post Christmas bloat, weight gain, digestive issues and much more! Please do message me for more information.
Watch this space for the Christmas schedule and what’s new for DYBO in 2024!
The week ahead…
Meno-Thrive Part 4
Trigger warning!
Childhood/young person abuse will be briefly discussed; do not read if you might be negatively affected and please seek support.
In this final part of exploring the menopause journey I will discuss some recent research into the influences of mental health, trauma on menopause symptoms, I will provide a link to a menopause symptoms checker and round up the self care tips given throughout this series of articles.
CBT, NLP, Psychotherapy and Menopause
Recently a NICE report gained headlines in the media, creating a great deal of confusion and upset for some women facing significant menopausal symptoms. I think the simplistic headlines of
“CBT Treats Menopause Symptoms” triggered many women who felt the media’s reporting suggested Menopause symptoms and issues are all in a women’s head, but of course we must look behind the headlines for the true story.
The opening line from NICE the report is:
‘New evidence shows that cognitive behavioural therapy (CBT) can help reduce menopause symptoms including hot flushes and night sweats, depressive symptoms and problems sleeping’ (Nov 17 2023) but within the document several Doctors go on to clarify, for example:
Professor Jonathan Benger, Chief Medical Officer at NICE said: “The impact of menopause symptoms on quality of life can vary hugely. It is important that healthcare practitioners take a personalised approach when discussing treatments, using evidence-based information tailored to individuals’ circumstances…”
“Today’s draft guideline recommends more treatment options for managing menopause symptoms as well as enabling a wider understanding of the risks and benefits of HRT so anyone going through menopause can choose the best care to suit them.”
Professor Gillian Baird, Menopause Guideline Committee Chair said: “This update includes important evidence-based information to help both women and healthcare practitioners during their discussions about the best treatment to manage their symptoms. This gives women more choice and enables them to make informed decisions for their personal circumstances.”
Mental Health Trauma and Menopause
The effects of Child hood trauma in relation to Menopause Symptoms have been studied many times (and for some time) but in relatively small studies.
A larger study (Project Viva) included 682 women who were enrolled in the study during their early pregnancy (dates are 1999-2002) and followed them for the following 20 years.
The researchers found that women who experienced abuse at some point from childhood up until early adulthood were much more likely to have significantly more difficult symptoms of hot flushes, sleep disturbances, depressive symptoms, urogenital dryness, and sexual dysfunction, and showed worse general well-being.
How does Abuse connect to menopausal symptoms?
No one knows for sure, but one theory is that exposure to toxic stress (stress that doesn’t let up or resolve) affects the brains architecture. “We think about menopause as a hormonal circumstance, but where do hormones come from? The brain! We know that adverse childhood experiences can affect physical and mental health, but especially that neurological and mental health seem most strongly affected,” says Dr. Emily Oken MD MPH, one of the study authors and the principal investigator of the Project Viva cohort at the department of population medicine at Harvard Medical School and Harvard Pilgrim Health Care Institute in Boston.
Any psychological support via counselling, CBT, NLP, psychotherapy and so, is helpful to all people throughout life. Everyone has rocky times and dealing with the consequences, ideally, before but certainly during and after will assist us all live life optimally. The mind and body are one system, mental stress and distress will often manifest in physical dysfunction, illness and disease.
Managing the controllables in our life will help us deal with much of what life throws at us, at every phase of our life.
People often tell me that they know that they need to address their diet, activity, stress, work life balance, sleep, smoking/vaping, drug taking, abusive/toxic relationships, self neglect and so on but then go on to choose not to and of course suffer the consequences. Some will address the issues once they are suffering significant ill effect whereas others continue to suffer without change and to a dramatic conclusion.
Believe me you will eventually, sooner or later, be reminded that the rules of wellbeing apply to you too!
How do you know if you are peri/post menopausal?
The Greene Scale provides a brief measure of menopause symptoms. It can be used to assess changes in different symptoms, before and after menopause treatment. Complete this questionnaire via the link below if you suspect you might be entering the menopause journey – you can take the information to your GP/women’s health clinic and of course you can discuss with me the changes you can make to your lifestyle, exercise and nutrition to assist with the symptoms .
https://www.themenopausecharity.org/wp-content/uploads/2021/05/Symptom-Checker.pdf
Menopause and how we can help ourselves
We are a generation of women who want to live life optimally – being happy, healthy, active, fit, involved, and productive
We recognise that menopause is part of our life’s journey – it is to be acknowledged, accepted, embraced and prepared for.
We can make a difference to our Peri /Post menopause years by taking specific action – with knowledge and support we can choose the treatment/lifestyle plan that works with our own unique mind, body, beliefs and values!
I hope you have found this 4 part exploration of the P2P menopausal journey helpful.
If you would like some support and guidance with your menopausal journey then get in touch…
helen@dybo.co.uk
That’s a wrap!
Eating healthily when not WFH can be expensive or challenging, depending upon availability ‘will power’ and time, so returning to and old school packed lunch can be the solution, but if we are trying to maintain a low starch and gut healthy diet, bread every day isn’t going to do the trick so how about these low carb wraps.
They also make a great side dish for Thai or Indian Currys!
- 2 Cups almond flour
- 6 Table spoons of psyllium husk (not powder)
- 1tsp salt
- 1 tbls olive oil
- 1 cup warm water
Instructions
In a large mixing bowl, add your almond flour, psyllium husks, and salt. Mix well.
Slowly add your olive oil and warm water and mix well, until completely combined. Rest for a minute.
Gently knead the dough and form a ball.
Place the dough on a lightly floured kitchen surface. Cut the dough into 4 large or 8 small pieces.
Get one piece of dough and place a piece of greaseproof paper on top. Using a rolling pin, roll out the dough until thin and flat.
Use a large dinner plate or small appetiser plate and place on top of the dough.
Using a knife, cut around the edges so you are left with a tortilla.
Heat a non-stick pan on medium and lightly grease. Place the tortilla in the pan and cook for 2-3 minutes, before flipping and cooking for a further two minutes.
Repeat until all the tortillas are cooked.
Fillings
How about
Hummus with lots of salad leaves, tomatoes, cucumber and spring onions
or
Egg and tomatoes with guacamole
or
Peanut butter, slices of celery and apple.
For a hearty lunch how about serving with a flask of soup, you will find plenty of recipes in previous blogs!
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)
6.30-7.15pm: Old Skool, Step & Strength – Step, hand weights and band.
7.30-8.30pm: 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
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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.
7.30pm: Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm: Contemporary Stretch
7.30pm: Dancespiration
****** 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.
