And there is no escaping it, I’m leaving one decade and entering another!
Honesty I’m tickled pink, as I’m blessed to have had the life that I have and made it this far – relatively, unscathed, ha ha !
Getting older is a privilege and this week I’ve been reminded of that with the passing of 51 year old Fitness presenter Sonia Sonique Smith (Master Trainer for Clubbercise) following an intense battle with cancer. The outpouring of love for her has filled my Facebook feed – I hope she knew how much she was truly loved and admired and what a difference she made to many people!
Please tell those who are important to you, and those that you love and admire how you feel about them. We shouldn’t wait until they no longer hear us!
‘Thank you all for being in my life in so many ways, each one of you has played a part in making my life wonderful’
So here we go, I’m soon going to be 40 plus postage, packaging, extra gift wrapping, international shipping and insurance!!! Ha Ha!
I’m working all week doing what I love, my purpose and passion – what could be better? Come along and join me, and help me to celebrate the passing of another decade (my 43rd as a Fitness and Dance Professional!)
Remember I’m offering a fabulous Black Friday Membership deal this week.
Check below for details…
This is our final week of Movember and Steve’s ‘tash is coming on a treat…
Here is the final instalment, please do read the previous three previous articles posted in our blog and hosted on the website this month.
Please also share with colleagues, friends and family. We all have men in our lives.
Last week I wrote about anxiety and this week I’m sharing information about men’s depression, how it shows itself, triggers and causes and how to get help
Depression in men can often manifest differently than in women, with symptoms including irritability, anger and withdrawal, alongside physical issues like increased fatigue, aches, pains, and sleep problems. Unhealthy coping mechanisms like excessive drinking, substance abuse, or overworking can also be signs of depression. Seeking help and taking action is crucial, as untreated depression can lead to severe outcomes. If you or someone you know is struggling, professional help can be sought through services like those provided by the NHS, Samaritans, MIND, locally we have Man down with a meet up group in Fleet, and Andy’s Man Club with peer to peer support (local clubs are Aldershot, Camberley, Alton, Pirbright).
Symptoms
- Emotional and behavioural symptoms:
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- Irritability, anger, or hostility
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- Loss of interest in activities or hobbies
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- Feeling withdrawn or isolated
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- Feeling worthless, hopeless, or guilty
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- Taking unnecessary risks
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- Escapism through work, alcohol, or drugs
- Physical symptoms:
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- Persistent fatigue or lack of energy
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- Sleep problems, such as insomnia or waking up early
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- Changes in appetite or weight
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- Unexplained aches and pains, like headaches or digestive issues
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- Low sex drive
Why it can be overlooked
- Men may not recognise or report their symptoms, especially emotional ones, and may be more likely to report physical issues to a doctor.
- Societal pressure can lead men to suppress emotions and cope through unhealthy behaviours, such as substance abuse or overworking.
- This can lead to depression being missed, undiagnosed, and untreated.
Causes and triggers
Depression in men can be caused by combinations of genetic (family history), biological (hormonal, , disease, pain disability) , environmental, (housing, local area, isolated from loved ones, hospital, prison), and psychological factors (mental illness). Common triggers include stressful life events like job loss, divorce, bereavement, PTSD and debt as well as personality traits such as low self-esteem.
Lifestyle factors such as excessive alcohol use, lack of sleep, lack of exercise and social isolation can also increase risk, along with a family history of depression or a history of abuse.
What To Do…
Tell Friends and Family
If you can trust and be honest with them it’s a good place to start.
Talk to HR and Mental Health First Aider/Responder at Work
Larger organisations (Colleges, Universities, NHS and companies have a Mental Health First Aider /Responder who are trained to work with colleagues (I am also qualified as a Mental Health First Aider/Responder in addition to a Qualified Master Practitioner of NLP, Advanced life coach and Ericksonian Hypnotherapist.
Talk to a healthcare provider:
If you’ve felt down for more than two weeks or are concerned, speaking with a doctor is an important first step.
Consider therapy:
Talking therapies e.g. (Counselling, NLP, CBT, Psychotherapy etc) are often helpful for treating depression.
Use support services:
Organizations like the NHS via your GP
www.mandown.org
www.samaritans.org
Seek immediate help if needed:
For urgent help, call or text 111 in the UK or go to A&E if you or someone else is in danger.
Connect with others:
Reach out to friends or family, join a support group or a hobby group, ot start your own, volunteer, try to meet new people, talk to neighbours, go to the gym, workout, dance.
You can speak with me! email helen@dybo.co.uk to book an private and confidential appointment.
This week…
…it’s gonna be a blast!
There is no better way to get fit and feel fab than joining us at DYBO classes!
No Fitness Yoga on Friday as it’s the last Friday of the month.
Vegan Mulligatawny Soup
Found on the cheeky chick website.
I used to love Mulligatawny soup from the can, but since I’ve been veggie I’ve not had any so, I thought I would try this vegan option – tell me what you think!
- 1 tablespoon oil (optional)
- 1 large yellow onion, diced small
- 3-5 cloves of garlic, chopped small
- 2 medium carrots, diced small or grated
- 1 celery stalk, diced
- 2 bay leaves
- 2 tablespoons curry powder
- 1 tablespoon garam masala
- 1 teaspoon ground coriander
- 1/2 teaspoon dried thyme
- 1/2 teaspoon cayenne pepper (optional)
- 2 cups veggie buillion.
- 1/4 cup red lentils, rinsed well
- 1/4 cup white rice, rinsed well (I use chick pea rice)
- 6 cups water
- 1/2 cup coconut milk
- 3 tablespoons fresh lemon juice (approximately 1/2 a lemon)
Optional toppings
- diced fresh tomatoes
- chopped coriander
- lemon wedges
- mango chutney
Put large pan on medium heat and add the oil (or veggie broth or water), chopped onions and a pinch of salt and pepper. Cook, stirring regularly for 5-7 minutes, until onions are softened and slightly caramelised. Next add the garlic, carrots and celery and cook for an additional 5 minutes. Then stir in the dried thyme and spices.
Add the rest of the soup ingredients and bring the soup to a boil. Cover and reduce to a simmer for 15 minutes or until rice and lentils are tender. Season with salt and pepper.
Yummy!
Have a fab week, see you at class and training!
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)
6.30-7.15pm: 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
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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
****** 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.
