November is often regarded as a miserable month but speaking for those of us with birthdays this month, we are offended – we think that it’s one of the best month’s everrrr! (ha ha ha)
We November babies also suffer prejudice across the retail and hospitality sectors too – every year Declan tells me he couldn’t find a birthday card (apparently there are only Christmas cards in the shops) despite him having had the same problem every year (for 40 plus years) he has still not learned to plan ahead!
It’s the same when we go out for a birthday dinner, with only festive dishes being available and for us veggies the menu options are restricted even further than usual. It seems that we are not supposed to eat out until the new year. So I expect it will be a Greggs Vegan sausage roll agin this year ha ha
Ignore my moaning, it’s a clear bid for pity and bigger presents this year, ha ha!
I’ve had great feedback for last month’s series of blogs and articles on Menopause, thank you. Remember to keep reading and sharing this information with all women and people who have women in their life! It’s essential to share the knowledge with everyone.
This month being Movember, I will focus the information bit of our blogs on men’s health to coincide with the Movember Campaign. It was a toss up between Dec, Steve (and me) growing a moustache for Movember and thankfully Steve stepped up. So please do sponsor Steve as he tries to gather enough top lip hair to grow a moustache !
Movember is a…
Global movement held each November to raise funds and awareness for men’s health, specifically prostate cancer, testicular cancer, mental health, and suicide prevention. It is famous for encouraging men to grow moustaches throughout the month, which can spark conversations about men’s health.
The Movember website opens with this statement…
‘Our fathers, partners, brothers and friends are facing a health crisis, yet it’s rarely talked about. Men are dying too young. We can’t afford to stay silent.’
You can read more about the charity and campaign by following this link.
Here is the link to sponsor Steve – I will give you a weekly update on the progress of his upper lip decoration!
Over the coming month I shall discuss, in brief, the 3 aspects of health for men supported by the charity which are this week, Prostate health, next week Testicular health and finally mental health plus suicide prevention.
Prostate cancer
Prostate cancer is a type of cancer that develops in the prostate gland, which is part of the male reproductive system. The causes of prostate cancer are not fully understood, but risk factors include increasing age, a family history of the disease, certain genetic mutations, and lifestyle factors such as diet and obesity. Symptoms may include difficulty urinating, a weak urine stream, blood in the urine or semen, and pelvic discomfort, although early stages often present no symptoms at all.
Treatment options for prostate cancer vary depending on how advanced the cancer is and the overall health of the patient, and may include active surveillance, surgery, radiotherapy, hormone therapy, or chemotherapy.
While prostate cancer can’t be completely prevented, you can reduce your risk by maintaining a healthy weight through correct diet and exercise, eating a diet rich in fruits, vegetables, and whole grains, limiting animal fats, consuming vegetable fats and exercising 3-5 days a week for 30-60 minutes , including, cardio, resistance and stretching activities
Additional lifestyle choices like not smoking, only drinking alcohol in moderation, and increasing vitamin D levels may also help lower your risk. It is also recommended to have regular screening with a healthcare professional.
Dietary guidelines for a healthy prostate…
And minimise Alcohol !
There are of course other Prostate health issues which are not cancerous such as Benign Prostatic Hyperplasia (BPH), or an enlarged prostate, and prostatitis, which is an inflammation of the prostate. All need addressing via medical and self help support.
I have written a previous article regarding ‘mens bits’- you can read it here.
The week ahead!
For Thursday’s Dancespiration, we will do this routine one more time due to dancer’s request. Please dress in all black!
Northern Thai Noodle Soup
We had this at the weekend – it was yummy!
Ingredients
1 1/2 tbsp avocado oil (or vegetable oil)
1 onion, roughly chopped
4 garlic cloves, roughly chopped
1-inch cube of ginger
1–2 tbsp of Thai red curry paste
2 tsp curry powder
1/2 tsp turmeric powder
1 Litre (4 cups) low-sodium vegetable broth
1 cup coconut milk (from a can)
2–3 tbsp soy sauce (*gluten-free if needed)
2 tbsp coconut sugar
juice of 1/2 lime
7oz rice noodles (about 1/2 a pack)
Fresh coriander to top.
Instructions
- Heat the oil in a large pan on medium-high heat.
- Add the onion and cook on medium heat for 2-3 minutes until translucent. Next, add the garlic and ginger and cook for another minute.
- Add the Thai red curry paste, curry powder and turmeric powder mixing everything together for 30 seconds and letting the curry paste cook slightly until aromatic.
- Add the vegetable broth, and coconut milk, soy sauce, coconut sugar and lime juice, and bring to a boil stirring everything together, then lower the heat to medium-low and let simmer for 10 minutes.
- While the soup is simmering, cook the rice noodles according to package directions.
- Add the rice noodles to the soup.
- Serve with a wedge of lime and coriander
It’s yummy and warming, tell me what you think!
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
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, 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
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.
