It’s definitely Autumn and I have to admit that I have put on the heating even though I said I would wait until November (well, the puppies were cold!!!!)
The clock change on Sunday revealed that a job half done can affect my performance and efficiency and I’m sure that I’m not alone. Half the clocks in my house have been changed to British wintertime and the other half are on summertime. I don’t know whether I’m early or late, it’s so confusing and negatively affects my performance and peace of mind! As I write this blog, I’m chasing up Declan to change the clocks that I can’t reach.
The same can be said for any routine, i.e. we need to know what we are doing and when in order to achieve the results we desire eg when it comes to achieving our fitness and body composition goals we must adhere to clear and precise timings ie. optimal time of day, sufficient and optimal duration, sufficient frequency, appropriate intensity and focus when it comes to our activity, rest, refuelling etc.
Being organised and having a routine helps us get the whole job done so that we get the results we desire, be it Summer, Spring, Winter or Autumn.
Don’t succumb to the loosey goosey “it’s dark, wet and cold” “ Negative Nelly mindset – if you want to stay healthy and fit and in the best shape you can be in all year round, commitment and routine are your best plan of action, always! Our classes are running throughout half term, so there is no break in your routine!
This week I share with you the last part of our Menopause series and discuss how trauma affects menopause, how you can find out if you are in peri-menopause or menopause and how you can help yourself live life optimally at this time.
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, check out parts 1-3 on out website included in the October blogs
If you would like some support and guidance with your menopausal journey then get in touch…
helen@dybo.co.uk
——————————————————————————————
November’s Schedule
Always lots of fabulous music, choreography content and laughter!!
Remember, Memberships are the most cost efficient way to get fit with DYBO.
If you attend live classes twice a week it’s better value than Pay As You Go. If you come more than that it’s even more amazing value and remember you have the TV channel to use FOC for extra classes, catching up or whenever you want to take a class from wherever you are in the world!
This week…
New choreo, some Spooky Tunes & lots of treats !
No Friday Yoga, as it’s the last Friday of the month, (31st October is my busiest night of the year, I’m having my broom stick valeted ready for the evening)… Mwahhhhahaha!!
Sweet Potato, Spinach and Nut Salad
Packed with gut healthy fibre, high density nutrients and taste!
Salad ingredients
- 1 lb sweet potatoes (2 medium sweet potatoes)
- 2 tablespoons vegetable oil
- ½ teaspoon salt
- 6 oz baby spinach
- 1 small green apple chopped
- 1 small red apple chopped
- ⅓ cup pecans toasted
- ½ cup pumpkin seeds toasted
- ½ cup dried cranberries
- ½cup feta cheese
Dressing
- ¼ cup extra virgin olive oil
- 2 tablespoons maple syrup or honey
- 2 tablespoons lime juice freshly squeezed
- Preheat oven to 400F. Line a rimmed baking sheet with grease proof paper.
- Dice peeled sweet potatoes into ½-inch or 1-inch thick pieces. Add them to a mixing bowl along with 2 tablespoons oil, and ¼ teaspoon salt and toss to combine.
- Spread sweet potatoes onto the prepared baking sheet.
- Roast at 400 F for 15 or 20 minutes. Remove from the oven and let cool..
Salad Dressing
Combine all of the ingredients for the salad dressing. Whisk together with a fork until emulsified.
Assembly
- Add baby spinach, chopped apples, toasted roughly broken pecans, toasted pumpkin seeds, dried cranberries, feta cheese, and roasted sweet potatoes to a large mixing bowl.
- Add the salad dressing. Toss to combine.
- And serve…boom !
Have the bestest week!
Love ya,
Helen x
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 & 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
—————————————————————————————————-
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.
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 & 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
****** 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.
