Blimey, for me 2025 sounds like a year talked about in science fiction! We really are living in the future, aren’t we!
I hope you have had a wonderful Christmas and New Year and are ready to leap into 2025… ok maybe not leap… run?…. ok maybe not run how about walk…. shuffle?!!
However you move and with whatever speed and energy you have, let’s embrace 2025 and move forward towards good health, fitness and wellbeing.
The festive period may have left you feeling a bit curly around the edges – no matter I’m here, ready to help you!
Welcome back to our Dybo family and welcome to our new family members, we are thrilled to have you join us!
I’d love to hear about what you got up to over the Christmas period, here’s mine in brief.
Firstly, the best Christmas present ever – Mini is still here with us, she has picked up and with the Vets support and lots of nursing she is holding on and doing quite well. Thanks to all of you who kept her in your prayers, they worked!
With Mini stable, Declan and I took a quick trip to Las Vegas to see a couple of the girls that I coached up to the 2012 Olympics who are performing in Cirque de Soleil’s ‘O’ at the Bellagio.
The reason for the quick trip at a difficult time was because Jenna (whom some of you have trained within our circuit classes) was leaving the show full time, therefore this was my last chance to see her. The show is amazing and I was bursting with pride to see the girls in the number one show in Vegas. We did lots of sight-seeing and packed out our schedule to make the most of the trip.
LV is unbelievably expensive – we will have to work until we are 100 to cover the credit card bills, but it was a once in a life time visit and my only chance to see the girls!
I felt incredibly lucky when we came home not just because of the trip (which was amazing) but also because I was stood next to a Tesla truck outside my hotel, when I was collecting my bags for the return journey, which was identical to the one that blew up a few hours later!
Of course, I made time to create new choreography and programmes for you my lovely DYBO family and can’t wait to share them with you.
I’ve also prepared your January Challenge and prepped the first 21 Day GUT purify of 2025 which will start this Wednesday (8th January).
If you are interested in learning about Gut Health and how to achieve it, let me know and I will organise a 90 minute workshop, if there is sufficient interest.
Thinking of you
Some of our DYBO family have lost family members over Christmas. I’m so sorry for your loss, much love to you and you know me and the DYBO family are here to support you. Big hugs.
A little housekeeping to keep you safe
I’ve noticed that some folks aren’t changing out of their outdoor footwear at the entrance to the studio, please let me explain why this is necessary.
Outdoor shoes not only walk in nasty germs and bugs but also stones, glass, mud and water all of which can cause injury to others and ourselves and damage the floor. The school clean the floor before we arrive and if it’s not a good enough job I do it again!
Please be respectful of this safety protocol. Wearing your fitness shoes exclusively indoors also reduces wear and they last much longer saving money in the long run. I have had DYBO trainer bags made (£5) if you want one, let me know.
I also encourage you to spread out at class and sanitise hands and equipment as there are reports of some nasty bugs going round. If you go down with a bug please stay at home and get better, you can Zoom in to join class if your symptoms are from the neck up but if you have a temperature, aches, pains, cough or are chesty then rest is what you need.
The January Challenge
The week ahead…
Events to look forward to…
I’m hosting a First Aid course at the DYBO HQ, small group with the Power Medics Expert, so extra value. First come first served.
Here’s the booking Link https://powermedics.org/product/emergency-first-aid-with-the-fitness-professional-in-mind-23-02-2025/
Join us for INDEPENDANCE on Saturday 5 April ’25
With Helen Carpenter-Waters & guest presenter Nikkie Riozzi
It’s our 10 year anniversary and we would love you to celebrate with us!
Special Offer
Buy now, save £10 – tickets only £29*
Full price £39
*Offer ends 31 Jan 2025, pay via usual method
You will love these four creative and unique masterclasses;
1 House Grooves – Nikkie
2 Everybody Dance– Helen
3 Contemporary Art – Nikkie
4 Release- Helen
Location – All Hallows School, Farnham, GU9 9HF
Brussels Sprouts Soup
The shops are selling off Christmas veggies cheap, so why not batch cook some fab soup recipes. Now I’m a lover of the little green fairy cabbages and my soup maker is on full speed making up batches. This recipe is packed with flavour, full of fibre and gut healthy nutrition.
Ingredients
- 350 g brussels sprouts trimmed
- ¾ cup (100 g) peas
- 1 white onion finely chopped
- 1-2 garlic cloves finely chopped
- 1 tablespoon nut oil
- 2 teaspoons butter
- 3 cups (700 ml) vegetable stock
- Pepper to taste white or black
I think some chopped walnuts or pecans sprinkled on top are delicious and adds some protein
Instructions
- Trim the brussels sprouts and finely shred.
- In a medium sized pan heat the oil, add the garlic and onion and cook over a medium heat for 3-4 minutes until softened.
- Add the shredded brussels sprouts, stir and cook for a minute.
- Pour in the stock, add pepper to taste, cover and bring to the boil, then lower the heat and simmer for 5 minutes.
- Add the peas and cook for another minute to warm through.
- Remove from the heat and puree the soup. Stir in the butter, salt and pepper to taste, sprinkle the nuts if you are having them and serve.
Goodness that was a long one, I hope you stayed with me?
I look forward to spending quality time with you in 2025 – may the year be a good one and we are all heathy, happy and fit.
Love ya,
Helen x
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, 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
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.
