If you read last week’s blog you will know that I would love us all to focus on what we can gain rather than give up in order to achieve our goals of improved physical and mental health and well being and all the associated benefits.
We are often told we must give up and stop certain things rather than replace or add to them, we are rarely told that we can focus on the behaviours and actions that we want rather than those which lead us away from our goals.
Remember ‘we get what we focus on’. For example, don’t think about the colour purple…you are aren’t you, even though I said not to! And not only the colour purple but actually something/an object that is purple!
Can you imagine how giving up alcohol, smoking, chocolate or crisps is almost doomed to fail in the long term? We actually think more about what we want to eliminate when we try not to think about it!
So how about focusing on what it is that we want and go about our moving towards strategies and actions whilst focusing on succeeding at doing them and keeping at the forefront of our thoughts and actions what we want to achieve/gain. eg. focusing on gaining great health and the fitness we want as opposed to focusing on strict dieting, not smoking, not sitting for too long, not drinking alcohol or coffee etc.
Last week I started our month of focusing on boosting our immune systems over the coming weeks, which of course is always important, especially now. Last week I wrote about the importance of hydration – how did you get on with drinking more water, sipping it throughout the day and drinking around 2 litres in total? Do you feel better? Different? In what way?
This week I’m going to talk about sleep and how it helps the immune system.
It’s something that I struggle with, with an overly busy mind plus hormonal shifts and some bad habits too.
Numerous studies have reported the benefits of a good night’s sleep, and recently researchers from Germany have found that good sleep improves the levels and quality our T cells (immune cells) that fight against intracellular pathogens, e.g. virus-infected cells such as flu, Covid, HIV, herpes, and cancer cells.
Levels of adrenaline, noradrenaline, and prostaglandins (our stress hormones) are low during sleep time, and these affect the stickiness of the T cells. Stickiness is essential for the T cells (via a protein called integrin) to connect with and hold on to virus-infected cells or cancer cells. So low levels of stress hormones during sleep enable our T cells to more effectively destroy pathogens in our body.
Regularly getting less than 5 hours of sleep (7-8 hrs being optimal) has been shown to increase inflammation, blood pressure, insulin resistance, cortisol, weight gain, and cardiovascular disease, as well as decrease in ability to regulate blood sugar. Short-term consequences of bad sleep may include day time sleepiness, lethargy, poor judgment, car accidents, low mood, depression, memory problems, workplace mistakes, and more.
Less than five hours sleep per night on a regular basis is associated with higher mortality, and having less than seven hours sleep for three nights in a row has the same effect on the body as missing one full night of sleep which is why it has this accumulating affect of feeling exhausted and generally dreadful plus reducing immunity.
How To Get Good Sleep.
- Maintain a regular sleep schedule, going to bed at the same time and getting up at the same time daily (even after a late night).
- Avoid stimulants after lunchtime, i.e. caffeine, and don’t have more than 1 or two strong cups of coffee a day, try to switch to de-caffeinated drinks and have ‘coffee free’ days. Remember lots of sodas have caffeine in them, as does chocolate which has caffeine and sugar too – which is also a short term stimulant so use with caution.
- Alcohol definitely disturbs sleep. It is believed that the combination of the blood sugar dip and dehydration following alcohol near bed time will disturb sleep !
- If you wake up needing the loo in the night, experiment with drinking less water towards bedtime, try to visit the bathroom with as little fuss as possible and don’t turn on lights (if safe to leave off).
- Turn off all TV’s, mobile devices and computers 2 hours before bed. Read or listen to an audio book, relaxing music or sleep promoting podcast, app etc.
- Don’t work, game or try to problem solve before bedtime – an over busy mind will prevent restful sleep. If you wake up with worries or bright ideas it is said that we should jot them down on a note pad beside the bed which can help you get back to sleep.
- Remove all light sources eg. stand-by lights, clocks and mobile phones. Anything that will create light or make a noise in the night.
- If you have a noisy partner or live in a noisy area, try earplugs or white noise machines/ earphones. PS. that includes noisy pets (don’t tell Mini!!!)
- Daily exercise assists with producing the appropriate hormonal shifts from activity and wakefulness in to rest and sleep. Excess amounts of the hormone serotonin, produced by exercise, is converted to sleep hormone melatonin and assists sleep.
- A clutter free, comfy bed with well supporting mattress and clean sheets is essential, I love my memory foam mattress.
- Crumbs, grit in the bed can disturb sleep as can extra pillows and rucked up blankets etc. Did you know that sleeping in the nude is supposed to provide better sleep than wearing PJ’s or nightie?
- The optimal room temperature is 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) for the most comfortable sleep.
- Often duvets are too warm so we kick them off and then get cold resulting in disturbed sleep.
- Sheets and blankets are said to provide better sleep via consistent temperature.
- Some folks like an open window for fresh air or use an air purifier for clean open nasal passages and ease of breathing.
- Don’t go to bed too full or hungry – both will disturb sleep.
- A bed time snack of a little banana and peanuts/walnuts or a banana tea drink (both contain the amino acid, tryptophan and mineral, magnesium), or a kiwi fruit can help with sleep.
- A warm magnesium bath before bed or a magnesium supplement will assist relaxation plus muscle cell recovery post exercise, and will also remove grit etc. from the body which can disturb sleep.
- Many people claim that camomile tea, and pillow sprays, lavender pillow sprays or in the bath can assist with relaxation.
- 5 HTP is a natural amino acid that we produce in our bodies and, if insufficient, can be supplemented. 5HTP assists us produce serotonin and is linked with improved sleep and mood.
- I would love to know if you have any tips we can share
Mini and Miki always sleep well!
The week ahead…
We offer you 9 fabulous classes that cover all aspects of fitness and flavours for all tastes!
Plus some availability for one to one appointments for Fitness, Sports therapy, NLP and coaching!
Book by emailing Helen@dybo.co.uk
All class booking info below.
Golden Milk for Sleep
A traditional golden milk recipe with almond milk, for help with inflammation and better sleep.
- 1 cup unsweetened almond milk or coconut milk
- 2 teaspoons honey plus additional to taste (to make vegan, swap maple syrup)
- 1 1/2 teaspoons almond butter
- 1/2 teaspoon pure vanilla extract
- 1/2 teaspoon ground cinnamon plus additional for serving
- 1/4 teaspoon ground turmeric
- 1/8 teaspoon ground ginger
- Optional additions: tiny pinch ground black pepper, ground cardamom, or ground cloves
Enjoy and let me know if it works for you.
Have a fab week, keep up the water habit and getting some great sleep!
Love ya,
Helen x
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DYBO Live & Online – This week’s Classes are as follows:
At All Hallows (Book in Advance only):
Monday
6.30-7.15pm: Boogie Fit ‘Funkin Fabulous’
7.30-8.15pm: Total Tone – Top to Toe
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ‘Power trip’
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration ‘ Commercial pop’
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Joining us at All Hallows? – Protocols and information
I’m so happy to be able to run classes again at All Hallows. 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 since last year and some of us are more anxious than others about getting back to ‘normal’ life and activities as restrictions are 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 for track and trace.
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, your hand sanitiser, sweat towel, and drink.
Total Tone and 5 in 1 crew – currently I am not permitted to share 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, hand sanitiser, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!
On the night
*Please park in the playing courts and maintain social distancing as you walk to the studio.
*Participants are required to arrive, enter and be in their personal exercise space between 5 and 10 mins before the class, please wait outside to be called in so that we are certain the space is ready for you.
*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 and protect the lovely new wood floor.
You will be directed to your exercise space filling the studio from the farthest side first, the class will be cleared in reverse i.e. those nearest the door first.
*The toilets will be open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding cues outside. 2 people max allowed in at a time.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, irrespective of the weather, and if it’s warm fans will be used to blow air forwards out of the windows and open door (as per guidelines).
Our exercise space is much larger than the governing body requirements (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.
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 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, slip off your indoor trainers and you will leave in order of those nearest the door first then slip in to your outdoor shoes at the threshold.
*Please clear the site a.s.a.p. after class, I know you will want to chat but this directive is part of my compliance and I am responsible for you until you are off site!
*Please tell friends and family about our wonderful classes, I now have to rebuild my group exercise business after 18 months away from face to face teaching.
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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
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dance & Perspiration
Friday
6.30pm Freestyle Fitness Yoga
****** 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.
Fees, you have THREE options!
£6.50 per class. Paid in advance please.
10 Class Voucher £55 (to be used within 12 weeks of purchase)
Membership, unlimited classes, £50, plus a lockdown bonus of free access to all videos of the classes on our DYBO TV channel ! (Valid first to last day of calendar month, paid on the first day of the month)
If things get so tight that you can’t afford it then please reach out to me, I want to keep you healthy and happy and help you through this tough time and trust that no-one will take advantage of me.
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. As reference, I do have a Paypal account but it costs money to receive and move money.
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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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