Did you know that February is heart health month here in the UK?
Did you know that heart disease (HD) is the biggest killer of men and second biggest in women (after Dementia) here in the UK.
There are some genetic factors but much of our country’s high heart disease rates are due to our lifestyles and as we age!
Sadly if a person has genetic HD risk factors then their chances of getting HD are even greater than those who live an unhealthy lifestyle, so a heart healthy diet and lifestyle is essential for them – without it they are playing Russian roulette! Many people don’t know that they are predisposed to HD, so why risk it? Just live a heart healthy lifestyle (and btw that’s a gut healthy one too!).
It’s a short read, so check it out later when you have some time.
Interestingly, stand up desks promote greater health generally and result in almost one extra calorie per minute being burned compared to sitting – that’s almost 60 calories per hour and 480 per 8 hour working day! (2,400 after 5 working days!)
Also check out the free 15 minute training in CPR via the British Heart Foundation. Even if you have trained in CPR, it’s always good to have a refresher. CPR can save someone’s life and is something I think we should know how to do and be taught in schools.
To help you with heart healthy activity and to address the points raised in the Medscape article regarding the link with Heart disease and sitting, I’ve created a heart healthy Boogie Snack Challenge for February!
All you need to do is be physically active in some way for one minute every hour starting from getting up in the morning to going to bed at night. If you have joined us for classes in the evening obviously you have done plenty that evening but I still suggest that you get up from sitting every hour if you are sedentary during the day.
You can get your colleagues at work, families and friends involved – how about doing a lap around the house, office, garden, go up and down your stairs, pop on some music and have a boogie, choose a different body part to exercise every minute, it doesn’t matter what it is, just have fun moving. Be creative! I’d love you to share your ideas with me and I’m looking forward to hearing/seeing what you are getting up to! (you can post on our VIP or main Facebook pages or on Instagram and tag us!)
What’s coming up this week?
You have just a few more days to grab the chance to:
- Have the early bird discount on IndepenDance (see further down for details)
- Give a friend the chance take advantage of the Free Class Pass
Boogie Fitters you have a Boogietastic new routine, and so do you Dance Fit Crew (watch this space for a Refresh for this class very soon).
As always, there are lots of great tunes, effective, fun and fabulous fitness, dance and wellbeing activity in all of our classes!
No Friday Fitness Yoga Express this week.
Remember, bookings close on Friday 2nd Feb for our new Big Balls and What To Do With Them course
Gym balls have been around for decades, and they are a brilliant and under utilised bit of kit for all types of top to toe exercise (not just sitting on).
You can work on your stability, posture, balance, flexibility and strength using the fitness ball and I love using them for myself and with my clients.
For our ‘Big balls and what to do with them’ class you will need a gym ball, a body length of space, a mat, band, light weights and one clear wall/closed door etc. to lean against.
Your gym ball must be anti-burst quality, free from knicks/flaws, stored away from heat and direct sunlight. It also need to be pumped to the correct height.
Ensure your exercise space is clear of sharp objects, pets, loose flooring, rugs, stairs/steps.
Participate in trainers, bare feet or non-slip socks. A non-slip yoga mat is best.
I can help you source a good quality safe ball, just ask
Choose the correct ball size for your height
5’0″ to 5’5” Small: 55cm/22″
5’6″ to 5’11” Medium: 65cm/26″
6’0″ to 6’3″ Large: 75cm/30″
IndepenDance is back with Nikkie Riozzi and Me!
Join us for an exceptional afternoon of fun laughter and Dance
Join us for INDEPENDANCE on Saturday 27 April ‘24
With Helen Carpenter-Waters & guest presenter Nikkie Riozzi
Enjoy four creative and unique masterclasses;
- House is a Feeling – Nikkie
- Soul Motion – Helen
- Fluid Art – Nikkie
- Release – Helen
Location – All Hallows School, Farnham, GU9 9HF
Special Offer
Buy now save £10 – tickets only £29*
Normal price £39
*Offer ends Wed 31 Jan 2024
Please note, tickets are non-transferable or refundable.
Pay via BACS to UK Fitness Academy Ltd.
Thai Coconut Soup
I love Thai food and would sometimes treat myself to a dinner at the ‘The Giggling Squid’ until I discovered that they use Halal meat!
I’m the only vegetarian at home with the rest of the family being flexitarian when eating out, but we all draw the line at Halal!
So this recipe will be great for our gut health and conscience!
Ingredients
Makes 12 portions.
2 tablespoons Coconut Oil or preferred oil
2 Green Onions sliced (white and green part separated)
2 large Carrots diced
2 ribs Celery diced
1 tablespoon Fresh Ginger finely grated
2 cloves Garlic minced
2 tablespoons Thai Green Curry Paste
2 cups Vegetable Broth
1 (13.5 ounce can) Coconut Milk
2 cups Mushrooms sliced
2 cups Broccoli chopped
2 cups Cauliflower chopped
1 cup Green Beans chopped
2 cups Cabbage chopped
Optional
Sea Salt to taste
Coriander, Thai Basil, and Lime for garnish
In a large pan heat the coconut oil. Add onion, carrots, celery, ginger, and garlic. Sauté a few minutes until tender, stirring as needed.
Stir in Curry paste to coat and sauté a few minutes until fragrant.
Add coconut milk, broth, mushrooms, broccoli, cauliflower, green beans, and cabbage. Stir and cover for a few minutes until veggies have the texture you prefer.
Season to taste.
Serve hot, garnished with Coriander, Thai Basil, and Lime
Have a fab week and remember I want to hear all about your boogie snack ideas and how you get on with the February Challenge!
Love ya,
Helen xxx
———————————————————————————————————————-
DYBO Live & Online – Next weeks 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
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
—————————————————————————————————-
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 it 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 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, 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 cues.
*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
————————————————————————————-
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
****** 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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
