Second week in to the new year and you might now be considering how you can improve your health, fitness and wellbeing now that you have cleared away all the detritus from the festive season.
Whilst it’s great to have so many fitness offerings and different ways to lose excess body fat, it can also be very overwhelming and so rather than all this choice helping us to take action to get active and trim up, it can leave us immobilised and not doing anything at all.
We are frequently bombarded with promotions to get fit/lean and be a better person (whose appearance is more acceptable to society when you dare to go out in public).
The TV, social media, magazines and even the news are awash with self-interested promotions from companies or people who can afford to pay for the raised profile and exposure.
I am and have been a full time fitness and dance pro, for over 40 years and I too can feel the pressure and confusion created by the noise of all this ‘be a better you’ stuff, but soon realise it’s often FOMO, guilt, people pleasing and an indoctrinated ‘not good enough’ mindset that can makes us/me feel pretty inadequate and thus derail our own health and happiness .
So where to start?
Well, in my view, we start from a place of self-love, i.e. wanting to take care of your mental and physical health and wellbeing. Once we have taken action and created balance our aesthetics (muscle and skin tone, fat levels posture and deportment) will quickly follow, if not lead.
Self-care doesn’t involve saying nasty things about or to ourselves (either with our inner voice or out loud). I often hear people describe themselves in really unflattering and negative ways – it’s really upsetting to hear them be so unkind to themselves’ We should never speak to or about ourselves in a manner that we wouldn’t speak to someone we deeply love!
A positive mindset, with a moving towards and ‘can do’ intention is far easier to sustain, and so will enable us to stick with our commitment to positive change long enough to achieve it (and maintain it too), making it a successful healthy habit for life.
Of course, not everyone wants the same thing for themselves as others do! Some people want to fit into their skinny jeans; others want to be able to walk up and down the stairs with ease. Not everyone has lots of time to devote to the latest workout trend, a couple of their favourite classes and a little home work is all they can fit in to their schedule. Some might have a limited budget so expensive memberships, fancy apparel, equipment, apps etc. are out of the question – there is something out there that works for everyone’s taste, budget and need, Start where you are now and do what you can!
We all enjoy different things so when selecting fitness activities, start with what intrigues you, what you have enjoyed in the past, what you fancy doing rather than what’s in fashion or what the ‘influencers’ and celebrities are doing, or what your hairdresser, colleagues, beauty therapist, women in the supermarket, partner, family etc. tell you that you should do! There is a lot of over exaggerated hype, rinse and repeat, rebranded, ‘Kings New Clothes’ noise out there.
It’s simple – move your whole body every day and eat a healthy diet. Do what you enjoy and do it often and you are on your way to greater health and happiness. Sometimes we need extra advice and guidance (I’m here to help) but start with the basics. Be consistent and see how you get on!
It’s not always necessary to have a goal, just get started on something! give it some time to work with adequate effort (unless you absolutely hate doing it).
You can begin with seemingly small wellness things like drink more water and less caffeine, take a daily 10-20 minute lunchtime walk, go to bed a little earlier and get up the same number of minutes earlier the next day etc. These little things will enhance your health and wellbeing and may encourage you to take bigger steps for your health and fitness a little further down the line.
Some people like to have a goal, great, go for it. If you need help, ask a life/fitness coach/professional (I’m qualified in both) to help you formulate an action plan.
You might want to walk more, read more, meet new people etc. and there are lots of groups reaching out for like minded people on social media. Google plus Google reviews can help you find and choose groups and classes.
If you want to attend classes, reach out to professionals who display their credentials (website, social media pages etc.). Ask questions e.g. what will this workout/class/food do for me, what level is it, will it accommodate where I’m at now, what are the pros and cons, how much time will I need to commit to it each week to achieve what I want to achieve. What are the costs, are there loyalty schemes etc. – transparency and clear terms and conditions are essential for all parties.
Engage a qualified, licensed and experienced professional. Check their credentials, a true professional will happily share the above information with you in a user friendly way without flannel or jargon.
I provide a wide variety of one-to-one services and classes for an incredible range of wonderful people, each unique and deserving of a session/service that works for them. If I can’t meet their needs, then I will try to help them find somewhere/one else who can.
Please remember the arena of Fitness, Dance and Wellbeing is a broad church – broader than ever and there really is something for everyone out there. Try to find what you enjoy, give it your best, give it some time to work (usually about three months, depending upon what it is) and for you to settle in and feel comfortable/appropriately challenged and engaged.
Join up with like-minded, supportive people, a teacher/tutor you trust and feel has your interests at heart. Remember, to quote a well know TV advert, you’re worth it !
I might be biased but my DYBO family are incredible, welcoming, supportive and non-judgemental – this is always commented upon by newcomers and regulars alike.
Nothing is more important than your health, fitness, wellbeing and happiness. I mean that – absolutely nothing!
Final call for the Gut Health Talk – bookings close on Wednesday 14th January.
Remember our Gut Microbiome holds the key to our short and long term health, appearance and how we age! Learn how to heal your gut.
I’m very happy to share my knowledge regarding Gut health, taking no fee, just asking for a donation to the Phylis Tuckwell Hospice in Memory of Michael Waters,
Bill Carpenter and Queenie Woods.
Please put the 18th January in your diary for a 90-minute presentation plus Q&A. Bookings taken now.
Please do share with all your contacts, Gut Health is essential for all health concerns.
To book, email helen@dybo.co.uk and reserve your Zoom space, or in Studio.
Use the link below to share and spread the word and to donate.
https://www.justgiving.com/page/helen-carpenter-waters-6?utm_medium=FR&utm_source=CL
The week ahead…
We have lots of new fabulousness for you and please remember to book the Gut Health talk and share information about the talk and our classes with colleagues, friends and loved ones.
Simple Things
Broccoli is amazingly good for us, but sometimes is a bit dull.
Well, I had some Broccoli Spears cooked as below and it was absolutely delicious, give it a go – you will love it!
- 2 handfuls of tender stem broccoli
- 1 small handful toasted hazelnuts, roughly halved
- Vegetable oil for roasting
For the Hazelnut Vinaigrette, you’ll need:
- 2 tbsps extra-virgin olive oil
- 2 tbsp hazelnut oil (or walnut oil)
- 1 tbsp white wine vinegar
- Salt and black pepper to taste
Toasting the hazelnuts enhances the flavour so you can either dry toast in a frying pan, tossing continuously until they are slightly golden OR put them in an air-fryer for 4-5 mins. (time this carefully!)
Once the hazelnuts have cooled, combine with the vinaigrette ingredients in a small bowl and mix well. Set aside.
Prepare the broccoli. Preheat your oven to 200°C.
Trim any tough ends from the tenderstem broccoli and place them in a large bowl. Drizzle the olive oil over the broccoli and season with salt and black pepper. Toss to coat the broccoli evenly, place the broccoli on a lined baking tray and roast in the preheated oven for about 15 minutes or until it’s tender and slightly crispy at the tips. You can also grill or steam the broccoli if you prefer.
Place in a serving bowl and drizzle the dressing over stems.
Tell me what you think?
Have an awesome week, love ya!
Helen xxx
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)
6.30pm: Boogie Fit
7.30pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30pm: 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)
6.15pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30pm: Dancespiration
Friday (DYBO Studio)
6.30pm: 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, ie. slip off your outdoor shoes, place in your bag, or leave at the door , and change into your indoor trainers . 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.
50 min Class – £9.00, 60/65 min Class – £9.50
10 Class Voucher: £85 (to be used within 12 weeks of purchase).
Membership: £59, 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.
