As you know I’m passionate about all things related to health, fitness and wellbeing for mind and body – it’s a field that is ever evolving but the more it evolves the more evidence I see to support my belief that the closer we live in alliance with our natural innate wisdom, the healthier we are and the opposite is true when we don’t! I was listening to a series of podcasts by Doctors Chris and Xand van Tulleken this weekend and whilst much of the information I knew and have shared with my clients there was some that I didn’t and hearing it was shocking ! I will use this information to inspire me to take and maintain action with the diet of me and my family! I hope it will help you to do the same. (find the link further down, this is life, looks and health saving information!)
The technological world evolves quickly, often moving us away from our natural state of wellbeing, creating a lag between the impact it has on our/environments health and the research that follows it. Developments in medicine, for example, are life extending other developments make our lives easier ( often for the better but not always).
In terms of food production there is strong and well-documented evidence that humans are creating ‘food’ that is damaging the environment, everything that lives in it and us! it is of low quality, has poor nutritional value, unnatural taste and is a toxic mix of chemicals that are masquerading as food!
The modern diet is making us fat. Following the 2019 study it was found that over 60% of Brits are in the overweight/obese category (68.2% of men compared with 60.4% of women). The figures are very scary for our kids too.
14.4% of reception age children (age 4-5) are obese, with a further 13.3% overweight. At age 10-11 (year 6), 25.5% are obese and 15.4% overweight. This data is from 2020/21 and is gathered as part of the National Child Measurement Programme. Overweight Kids become overweight adults, but they also have a head start with the weight related illness and conditions !
It’s estimated that just 10% of the UK population were overweight in the1950’s and obesity rates weren’t recorded!
The most serious issues of being very overweight are not about our aesthetics or fashion but are the terrible impact it has on our health with conditions such as diabetes, heart/vascular disease, cancers, orthopaedic injury etc. and of course the socio-economic impact it has as more people need emergency treatment, can’t work in the short and maybe long term , medication helps us to live longer but we require those medications and on going treatment for decades. The NHS is overly burdened by medical conditions caused by our lifestyles; it was never created for the task it has to do today and I have heard that it’s the obesity crisis that could bring about its collapse.
So what changed?
Well obviously in the 50’s fewer people had cars, more folks walked and rode bicycles, we had fewer gadgets to help with domestic duties, fewer things were automated so life was physically more active, food was often home grown in gardens and allotments but was certainly cooked at home with natural ingredients. Then in the 60’s the food and farming industry’s moved into an Ultra Processing Phase with industrial farming, processing, packaging, storing and transporting methods. Convenience meals were invented (I can remember Mum putting a Findus Chow Mein in front of us and we loved it (my Mum was a dreadful cook – I don’t think she enjoyed cooking, and even she could manage that) which when combined with the changing roles and structure of families over the following decades has resulted in the heavy dependence upon UPF (Ultra Processed Foods) that we have today (80% of the average UK diet is from UPF!).
The toxic effects of UPF is connected with obesity/overweight, disease, suppressed immune systems, appearance, chronic fatigue and autoimmune conditions, low libido, conditions usually associated with ageing, fertility issues and so on!
UPF is everywhere, not just when you have a take-away, but in breakfast cereals, pre-made meals, bread, sauces, snacks even baby food and milk!
I’m sharing the information with you, not to frighten you (although I think we should be very concerned) but for you to make informed choices for you and your loved ones!
https://www.bbc.co.uk/sounds/play/m0017tcx
The week ahead
I’m thrilled to share with you a full week of classes and one to one services – as always you will have fresh class content and choreography to enjoy and of course the support, guidance and friendship of the DYBO family.
Remember to send me your requests and suggestions for your classes!
It look like we are are in for some lovely warm weather so keep well hydrated – why not try these refreshing hydration drink recipes.
Found on ‘Don’t Mess with Mama!’
Of course whereever you can choose organic ingredients
Grapefruit Twist
- 1/2 cup fresh orange juice
- 1/4 cup fresh lemon juice
- 1/4 cup grapefruit juice
- 2 cups water ideally filtered (or raw coconut water)
- 2 tbspraw honey
- 1/8 tsp himalayan pink salt
Put all ingredients in a blender and pulse for about 30 seconds. Serve and drink immediately.
Strawberry Lemonade
- 1/2 cup fresh or frozen strawberries
- 1/4 cup fresh lemon juice
- 2 cups waterideally filtered (or raw coconut water)
- 2 tbsp raw honey
- 1/8 tsp himalayan pink salt
Put all ingredients in a blender and pulse for about 30 seconds, or until strawberries are pureed. Serve and drink immediately.
Lemon Limeade
- 1/4 cup lime juice
- 1/4 cup fresh lemon juice
- 2 cups water (filtered or raw coconut water)
- 2 tbsp raw honey
- 1/8 tsp himalayan pink salt
Put all ingredients in a blender and pulse for about 30 seconds. Serve and drink immediately.
Have a fab week, I can’t wait to share the week with you!
Let me know your thoughts on the Dr Chris and Dr Xand’s podcast.
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): Zoom class details further down the page
Monday
6.30-7.15pm: Boogie Fit – ‘Sassy Poptastic’
7.30-8.15pm: Total Tone – with bands hand weights and mat.
Tuesday
6.30-7.15pm: 5 in 1 Fitness – with bands, hand weights and mat.
7.30-8.15pm: Dance Fit – ‘Reggaeton Latino mix’
Thursday
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration – ‘Queen’…Divas get your crowns, you are all Queens!
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Joining us at All Hallows? – 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.
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 over the past 2 years 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 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, 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.
*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 months away from face to face teaching due to the pandemic .
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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 & 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 Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.
****** 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!
£7.50 per class. Paid in advance please.
10 Class Voucher £65 (to be used within 12 weeks of purchase)
Membership, unlimited classes, £50, plus a pandemic 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). One full months notice of membership suspension/cancelation is required with One membership restart permitted within a 12 month period. Bonus £5 discount for one to one services for current membership holders.
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.I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/trainiing.
Do not attend classes if experiencing symptoms of Covid 19 infection or have tested positive and are instructed to isolate as per Government guidelines.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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