I hope that this year will be a good one for our physical, mental, professional and fiscal wellbeing and success.
How was Christmas for you? It was far from a relaxing one for me and was a mix of lots of fun things to do and a wretched cold (which I know lots of you had too) – it whizzed by so fast I can’t believe it’s time to get back to a regular schedule again – although I like routine as it allows me to be efficient and productive and prevents me slipping into overwhelm and feeling stressed.
You might have heard me say before that we can only enjoy spontaneity (which I believe is important) if we have routine! Because constant spontaneity is/or leads to chaos!
But beware, constant routine can make us routine!
The media (of all kinds) is full of the usual ‘New Year, New You’ stuff – which can make us feel under pressure, inadequate, question ourselves or make us want to stick two fingers up at the whole thing!
Equally I hear some folks be rather snooty about other people wanting to start afresh, turn a new page and improve themselves and their lives in the new year.
In my view, ‘you do you’ – so if you want to stay as you are, or if you want to take action and make a few changes, do exactly what you want to do! You do you and let others do them!
I’m here to help either way!
Sometimes I have new clients approach me about improving an aspect (or several) of their lives and of course I’m trained, qualified and motivated to help them do so (Master NLP, Advanced Life Coach, extensive qualifications in health, fitness and nutrition etc).
There are many reasons why people want change, and sometimes it’s straight forward and an easily achieved goal, but other times it’s more complex and a bigger subject than my first Blog of the year can cover.
If it’s something you want to explore, I can do so in future Blogs, run a workshop or two or you can book One to One with me. Just let me know.
Make space
With all the best intentions in the world you can’t keep adding stuff to do to your day, even if it is for relaxing – there won’t be enough time! I often hear folks say that they will add X amounts of minutes/hours per day to their schedule for exercise, meditation, cooking from scratch, journalling etc. but where are they going to magic this time from?
As we move into 2026, it’s a good idea to make space first – both mental and physical. Creating physical space might involve decluttering your surroundings, thinning out your wardrobe, the loft, the garage, hand bag, drawers etc. It may be reorganising/reducing amount of furniture, ornaments, linen cupboard etc., and adopting a more minimalist approach to home and work space in order to nurture a sense of calm and order, enhancing mental clarity, focus and efficiency. Getting and staying on top of clutter and cleanliness feels good and can, for most of us, be easily achieved!
For mental wellbeing, making space could mean setting boundaries with family, acquaintances, work colleagues and employers, spending less/no time with toxic people and relationships, avoiding repeated arguments and discussions that loop over an over without resolution, or even engaging with ones with those who waste your time.
I’ll give you an example. Sometimes I meet people who have a firm opinion about something within my field of expertise. They have limited knowledge and experience but are not interested in listening to my informed opinion, so I will leave them to it and walk away – there is no point wasting time or energy, they are stuck fast. I’ve learned that I don’t have to help or educate everyone, my time and energy is better directed elsewhere.
More ways to make space
Many of us can be wasteful with our time on social media. If you have to work at a computer or on social media then set a time limit and stick with it. The same goes for watching news, TV, chatting over coffee, etc.
Let go of unnecessary worries – many of us are practised at finding things to worry about rather than getting on with dealing with the cause of those worries. Many of these worries are not for us to worry about either!
By creating mental and physical space first, we can make room for and create the time and motivation to do those things that will enhance our health and wellbeing , making us more productive and efficient, more fulfilled and happier in 2026.
The week ahead
I’m so excited to be back with you leading and enjoying our wonderful fitness and dance family!
Please remember, class fees have increased slightly to try and meet the rising costs of running DYBO.
Classes are now 50 and 60/65 minutes long,
Please note that due to a medical appointment, we will be broadcasting a class recording this coming Wednesday – both at the DYBO Studio (please book asap) and on Zoom for those who wish to join from home.
Fix the Gut & Fix the Problem !
I’m very happy to share my knowledge regarding Gut health, taking no fee, just asking for a donation to the Phylis Tuckwell Hospice in Memory of Michael Waters,
Bill Carpenter and Queenie Woods.
Please put the 18th January in your diary for a 90-minute presentation plus Q&A. Bookings taken now.
Please do share with all your contacts, Gut Health is essential for all health concerns.
To book, email helen@dybo.co.uk and reserve your Zoom space, or in Studio.
Use the link below to share and spread the word and to donate.
https://www.justgiving.com/page/helen-carpenter-waters-6?utm_medium=FR&utm_source=CL
Turkey & Lemongrass Curry Noodle Soup
If you’re craving hot, spicy and crunchy things after Christmas if the festive food has been a bit rich then try this – and it also uses up leftover turkey (or equivalent)!
This recipe is full of gut healthy ingredients, protein and low in calorie
Ingredients
- 2 tbsp vegetable oil
- 1 shallot finely sliced
- 1 stick lemongrass, bruised and tied in a knot
- 3 garlic cloves, finely chopped
- 1 red chilli, half finely chopped, half finely sliced
- 10g coriander, leaves picked and stalks finely chopped
- 3 3 lime leaves (optional)
- 2 ½ tbsp Red Thai curry paste or laksa paste
- 400ml coconut milk ( used reduced fat to lower calories)
- 300ml good quality chicken stock
- 100g vermicelli rice noodles
- ½ tbsp fish sauce
- 1 lime, juiced, plus more wedges to serve
- 200g leftover roast turkey or chicken, torn into chunks
- 100g beansprouts
- 100g tofu puffs (optional)
- 10g Thai basil, torn
Method
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Step 1
Tip the oil into a large, deep frying pan or wok on a medium heat. Once the oil is shimmering, scatter in the shallot, lemongrass, garlic, chilli, coriander stalks, lime leaves and a pinch of salt. Cook for 4-5 mins, stirring often, until the shallot is golden and everything is aromatic.
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Step 2
Add the curry paste, stirring well to coat all of the ingredients. Cook for 2-3 mins until the paste begins to split and release some of its oils, then pour in the coconut milk and stock. Bring to the boil, then reduce the heat to simmer for 5-6 mins.
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Step 3
Meanwhile, put the noodles in a large bowl and cover with boiling water. Leave to soften for 5 mins, then divide between two bowls. Pour the fish sauce and lime juice into the coconut broth, then stir through the turkey, beansprouts and tofu puffs (if using). Remove the lemongrass and lime leaves using a slotted spoon.
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Step 4
When the turkey and tofu puffs are heated through, divide them and the soup between two bowls, covering the noodles. Garnish with the coriander leaves, sliced red chilli and Thai basil. Serve with lime wedges on the side for squeezing over.
Yum!
Have a fab week and can’t wait to catch up with you at class and One to One!
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)
6.30pm: 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
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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.
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
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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.
