Class schedule change this week please see further down the page.
It seems that when we hang on to things/people/clothes/memories/habits etc that are no longer good for us, needed or even may do us harm, we don’t have the mental space, time, energy or focus to live optimally in the present or create a compelling future – indeed it might make us fearful of change and the future.
A good Autumn clear out of that which no longer meets our needs or is useful, is great for both our living environment and our mental space, giving us room to ‘breathe’, feel unburdened and be excited about living in the moment, enjoying the present and looking forward with anticipation to the future.
In addition to October’s Challenge, I invite you to take regular walks in the woods, to notice how beautiful everything is out in nature – the colours ,smells, light and textures, enjoy wrapping up in your coat and wellies and feel the leaves crunching under your feet. Take a moment to watch and listen. You might see squirrels and birds readying themselves for the colder weather, not looking back but engaging with the present moment as they plan ahead (as I write this there is a Deer at the end of the cul-de-sac, so beautiful, I’ve forgiven it for eating my pansies all Summer!)
I challenge you to embrace this change without complaint but rather excitement (btw I’m doing the same, I’m determined to move in to the Autumn and Winter season positively rather than just looking forward to the Summer!).
The October Challenge
When the weather cools we often stop drinking enough water – many of us don’t drink enough in the Summer so this spells disaster for our health (disease prevention, organ function, digestion, elimination, circulation, respiratory and eye health, performance, immune system… everything!). Dehydration affects mental focus and clarity, energy levels and appearance (skin and weight).
Thirst is a very weak unconscious mechanism, possibly because historically we needed to manage without water for long periods so when we wait to become thirsty before we drink anything we are already significantly dehydrated. When dehydrated we often, incorrectly, think that we are hungry so we eat excess calories and gain weight. We often become lethargic, less productive and move less which will in turn, reduce our commitment to exercise, lowering our metabolism and stop us from gaining all the incredible life enhancing anti-ageing, appearance boosting benefits of exercise.
Dehydration can make us grumpy, affecting mood and interpersonal connections – who wants to hang out with grumpy people!
So do yourself a favour and join in with the H20’ber Challenge…
How did you get on with our ‘Squatember’ Challenge – did you experience benefits?
I would love to know!
Remember our membership is the most amazing value !
This week…
Due to School Open Evening at All Hallows on Thursday 3rd October, Contemporary Stretch will be hosted on Zoom, with 9 spaces in the DYBO Studio.
Dancespiration is cancelled – why not book in for IndepenDance on Saturday 5thOctober 1-5pm to get your dance fix, you will love it! (details further down the page). You can also check out one of our other weekly dance classes as a change.
You have a new routine for Boogie Fitters, so a great time to start.
Remember, this class is at the Church Crookham Studio this week (and Zoom as usual).
Independance is almost here – so excited !
Join us for INDEPENDANCE this Saturday!
With Helen Carpenter-Waters & guest presenter Jo Ali
Enjoy four creative and unique masterclasses…
1 Commercial – with Jo
2 ‘Fabulousa’ – with Helen
3 Latin – with Jo
4 Stretch ‘n Flo – with Helen
Location – All Hallows School, Farnham, GU9 9HF
£39
Please note, tickets are non-transferable or refundable.
Payment Options
Bank Transfer (preferred option) – reference ‘INDEPENDANCE Jo’
Name: UK Fitness Academy
Acc No 04284324
Sort 09-01-28
If you are doing a transfer, please send a confirmation email to helen@dybo.co.uk to confirm the name of the attendee and your contact number.
Or you can pay via PayPal with this link https://paypal.me/INDEPENDANCEOct?country.x=GB… but please note I get charged for that
A fun and friendly event where all levels of dance are very welcome!
Winter Glow Bowls with Lemon Tahini
Serves 2
Found on a lovely website, Nourishing Amy
Ingredients
- 100g quinoa
- 1 medium sweet potato
- 1 red onion
- ½ tsp cumin
- 100g red cabbage, shredded
- 1 tbsp apple cider vinegar
- 1 tbsp lemon juice
- 200g black beans, drained
- 1 garlic clove, crushed
- ½ tsp smoked paprika
- ½ tsp cumin
- 1 tbsp apple cider vinegar
To serve:
- 1 apple, thinly sliced
- 40g walnuts
- Fresh herbs, chopped
- Pomegranate
- Lemon Tahini:
- 3 tbsp tahini
- 1 tsp miso paste
- 1 tbsp lemon juice
- Salt and black pepper
Directions
- Preheat the oven to 160Fan/180*C and line a baking tray with parchment paper. Chop the sweet potato and red onion into small chunks and toss with some olive oil, ½ tsp cumin and some salt and black pepper. Roast for 30 minutes or until tender. Add the walnuts to the edge of the tray for the final 10 minutes.
- Meanwhile, cook the quinoa according to packet instructions, drain and leave to one side and fluff with a fork before serving.
- Add the shredded cabbage to a bowl with 1 tbsp apple cider vinegar, 1 tbsp lemon juice and a pinch of salt. Massage with your hands for a couple of minutes. Leave to one side.
- Heat a small frying pan with some olive, add in the black beans, garlic, ½ tsp smoked paprika, ½ tsp cumin and 1 tbsp apple cider vinegar and cook for a couple of minutes. Season to taste.
- Prepare the lemon tahini dressing by stirring together all the ingredients until smooth, adding 3-4 tbsp water to reach a pourable consistency. Season with salt and black pepper.
- Divide the spinach between two bowls, top with the quinoa, roasted vegetables, red cabbage, garlicky beans, sliced apple, walnuts, some fresh herbs, pomegranate and the lemon tahini.
Can’t wait to dance and get fit with you this week!
Love ya,
Helen x
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DYBO Live & Online – Next weeks 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 (DYBO Studio)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
Friday (DYBO Studio)
6.30-7.15pm: 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, e.g. slip off your outdoor shoes, place 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 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
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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
