Yes we are in the final week of winter standard time, I’m sooo ready for the lighter longer evenings, how about you?
The Waters clan had an impromptu beach meet up on Sunday and we took Ruby and Pearl for their first walk on the sand. I wish I could tell you that they were angels…but they weren’t!!
Continuing with my recent theme of supplements (and do they actually work), today I’m focusing on Hyaluronic Acid (HA), which you might have heard about on the beauty adverts, as it’s in lots of face creams and serums.
I’ve been taking it for about 6 months for my joints (alongside a separate collagen supplement) and it’s also good for treating dry eyes which is for many menopausal ladies a real problem. I was speaking with an ophthalmologist on Friday who told me that they are seeing more young people and even children with dry eyes because they are staring at screens without blinking for long periods, she has to train them to blink !!!!
So, another reason to cut down on screen time for me!
Oral hyaluronic acid supplementation is clinically shown to work specifically for improving skin hydration and relieving joint pain.
Our body’s natural production of HA declines with age – falling to roughly half by our mid-40’s, so taking it orally provides the body with the precursors needed to replenish these levels.
Research indicates that oral HA is successfully absorbed through the gut and distributed to connective tissues, joints, and the skin.
- Skin Hydration & Anti-Aging: Studies show that daily doses of 120–240 mg can significantly increase skin moisture and reduce dryness within 1 to 2 months. It helps “plump” the skin from the inside out, which can decrease the depth of fine lines and wrinkles.
- Joint Health: HA is a major component of synovial fluid, which acts as a lubricant and shock absorber in our joints. Supplementing with 80–200 mg daily for at least two months has been shown to reduce knee pain and stiffness in people with early-to-moderate osteoarthritis.
- Dry Eye Relief: Because HA helps retain moisture in the vitreous fluid of the eyes, oral supplements can improve symptoms of dry eye syndrome, especially when combined with topical eye drops.
Image from Researchgate.net.
To get the best results, consider these details when choosing a supplement:
- Molecular Weight: Both high and low molecular weight HA can be effective. High-molecular-weight HA is broken down by gut bacteria into smaller, more easily absorbable fragments.
- Synergistic Ingredients: Products that include or can be combined with Vitamin C or Collagen may enhance effectiveness, as Vitamin C is crucial for the manufacture of collagen, which works alongside HA to support skin and joint structure.
- Dosage: Clinical evidence suggests a minimum effective dose of 120 mg per day for skin benefits and up to 200 mg for joint support.
Safety & Precautions
Hyaluronic acid is generally considered very safe because it is a substance your body already produces.
- Side Effects: Rare reports include mild digestive upset or itching.
- Sources: If you have allergies to birds or eggs, or are vegan look for vegan (bacterial-fermented) versions,
Bacterial-fermented hyaluronic acid (HA) is a high-purity, sustainable, and animal-free alternative, produced by fermenting Streptococcus zooepidemicus or genetically engineered E. coli and Bacillus subtilis. It mimics natural HA, providing high molecular weights (1-4 MDa) for superior hydration in skincare, joint injections, and pharmaceutical applications.
Who Should Avoid It
It is currently advised to avoid HA supplements during pregnancy or breastfeeding due to a lack of long-term research in these groups. Some experts also suggest those with a history of cancer consult a doctor, as some research indicates cancer cells may be sensitive to HA.
I don’t sell the product I take but I’m happy to share the brand.
The week ahead…
INDEPENDANCE
Karen and I are so excited to invite you to our May Independance Day!
Book now, loads of spaces have gone already!
Join us this May — and save £10! (details below)
We have a brilliant afternoon planned for you! On Saturday 9 May we’re bringing you a feel-good dance event with four energising classes — and you’re invited.
There’s also an early bird offer, so you can secure your place for £30 (saving £10) if you book before 24 April.
Meet your Presenters…
Lady Kat Smith – returning after the amazing response to her debut, bringing her signature style and energy
Helen Carpenter-Waters – your resident expert, guiding you through fabulous dance movement and stretch
Class Schedule (1–5pm)
OG Jam – Kat. ‘The original Gangsta Jams, with an easy to follow street dance style with flava’
Express – Helen. Helen’s signature style that allows you to truly ‘express yourself through dance movement and original choreography!’
Latin Funk – Kat. ‘Get ready to shake those hips in an original fusion of Latin dance and easy hip hop style’.
Dancers Stretch – Helen. Another signature session from the DYBO Diva herself, assisting you to ‘recover from a day of dance and float home on a cloud’
Location
All Hallows School, Farnham, Surrey, GU9 9HF
Special Offer
Early bird: £30 until 24 April
Standard price: £40
Tickets include all classes.
Please note tickets are non-transferable and non-refundable.
It’s a relaxed, welcoming afternoon — perfect whether you come with friends or on your own. Just come along, have fun and enjoy the magic of movement and dance combined.
How To Pay
Bank Transfer
Reference: INDEPENDANCE May
Name: UK Fitness Academy
Acc No: 04284324
Sort Code: 09-01-28
Once paid, please email helen@dybo.co.uk
with the attendee’s name and a contact number.
We can’t wait to see you there – love Karen and Helen x
Turmeric & Ginger Soup
Found on Recipes Unfolded.
All these ingredients are brilliant for gut health and to reduce inflammation.
I love soup for lunch !
Ingredients:
Olive oil, 1 tablespoon
Yellow onion, diced, 1 medium
Garlic cloves, minced, 3
Fresh ginger, grated, 2 tablespoons
Fresh turmeric, grated, 1 tablespoon (or 1 teaspoon ground turmeric)
Ground cumin, 1 teaspoon
Ground coriander, 1/2 teaspoon
Black pepper, 1/2 teaspoon
Red pepper flakes, pinch (optional)
Carrots, sliced, 2
Celery stalks, sliced, 2
Sweet potato, peeled and diced, 1 small
Cauliflower florets, 3 cups
Low-sodium vegetable broth, 6 cups
Coconut milk, 1/2 cup (optional, for creaminess)
Lemon juice, 2 tablespoons
Sea salt, to taste
Baby spinach or chopped kale, 3 cups
Fresh coriander, chopped, 1/4 cup
Lemon wedges, for serving
Directions:
- Warm the oil in a large pot over medium heat until it shimmers, then add the onion with a pinch of salt and cook, stirring, until soft and sweet, about 5 minutes.
- Stir in the garlic, ginger, and turmeric; let them sizzle for 30 seconds to bloom into the oil and perfume your kitchen.
- Sprinkle in the cumin, coriander, black pepper, and red pepper flakes, stirring just until fragrant so the spices wake up.
- Tumble in the carrots, celery, sweet potato, and cauliflower; toss to coat in all that golden spice goodness.
- Pour in the vegetable broth, bring to a lively simmer, then reduce the heat and cook gently until the vegetables are tender, 15 to 20 minutes.
- Stir in the coconut milk (if using) for a silky finish, then add the lemon juice and season with salt to taste.
- Fold in the spinach or kale and let it wilt into the soup, 1 to 2 minutes, keeping the colours bright.
- Ladle into bowls, sprinkle with coriander, and finish with an extra squeeze of lemon for sparkle.
- Taste and adjust—more salt, pepper, or lemon until it sings just right for you.
Have a fab week I can’t wait to share lots of fun, friendship and fitness xx
Love ya!
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)
6.30pm: Boogie Fit
7.30pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30pm: 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)
6.15pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30pm: Dancespiration
Friday (DYBO Studio)
6.30pm: Friday Fitness Yoga Express
—————————————————————————————————-
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.
50 min Class – £9.00, 60/65 min Class – £9.50
10 Class Voucher: £85 (to be used within 12 weeks of purchase).
Membership: £59, 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
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.
