It looks like the weather is going to be kind to us over the coming days, so I’m going to try and get outside to boost those vitamin D levels before the clocks change – I recommend you do the same. As the weather has cooled I have noticed that I’m not drinking nearly enough water and so I’ve made a mental note to get back in the habit. In fact I’m going to start my day with a pint of hot water and lemon to get me hydrating a.s.a.p.
Dehydration affects our energy levels, mental and physical performance and immune system. We also eat more when we are dehydrated!
I’ve been a ‘busy bee’ again creating choreography, recording it and preparing the supportive notes for the new series of the DYBO Academy material. I have also written 4 articles and 2 Album reviews. Phew! I’m not complaining, I love it.
Remember that this week our Contemporary Stretch and Dancespiration classes will be held on Wednesday in the small Dance Studio, not on Thursday – all other classes are running as usual.
If you can’t make your Thursday class on Wednesday then why not try the Freestyle Fitness Yoga class on Friday evening as an alternative this week.
ONLY 3 Days left for the early booking for ‘Independance’ Day.
Suitable for dancers, instructors and enthusiasts.
Dance Your Butt Off with Helen Carpenter-Waters and guest presenter Nikkie Riozzi as you get to experience very different dance styles in these two incredible 90 minute master classes!
GETFUNKD with Nikkie (1-2:30pm)
Does what it says on the tin! A Class full of fun, funk, grooving and crazy energy. This workout is guaranteed to get you FUNKD!
BURLESQUE FITNESS FUSION with Helen (3-4:30pm)
Inspired by the great classic and current burlesque performers, this session will teach you how to show off your curves and celebrate all that is feminine. Appreciate how to enjoy womanly shapes rather than pummel them into hard muscular statues. The tempo is at times faster than classic burlesque to improve cardiovascular fitness and also slows to challenge muscle control, balance and stability. Most importantly, you will have lots of fun and giggles experiencing a new sexy way of moving and something different!
Tickets: £25 when you book by 30 Sept. Normal price £35. All tickets include a glass of fizz to enjoy after. Places are limited. To book visit; https://dybo.co.uk/
Location: All Hallows School, Weybourne Rd, Farnham, Surrey, GU9 9HF
INDEPENDANCE is brought to you by DYBO Academy.
Read on for more news and an immune boosting Juice recipe….
ONE Pro does it again
Steve’s Twitter hashtag is #happycoach and yes, once again he has reason to celebrate as one of his boys, Marcin Bialoblocki, came a 9th in the Elite Men’s Time Trial at the Word Championships Richmond, USA last week. Riding for Poland he was the only non-World Pro Tour team rider in the top 30!
Look after yourself
Its cold and flu season again so here are some tips to stay ‘lergy’ free:
- Wash your hands. There are approximately 5,000 germs on your hands at any given time! Germs include colds, flus, salmonella, norovirus, hand, foot and mouth disease and so much more. You might diligently wash your hands after a visit to the small room of the house but not every one does, so regular hand washing and using hand sanitisers is a good idea to reduce your risk of catching something nasty!
- Don’t share drinks, food, cutlery, crockery etc. Even with your loved ones, they might be carrying a bug and not have the symptoms. It’s one of the quickest ways to pick up something nasty!
- Use your own flannels, towels. For the same reasons as above, in fact I recommend that you use your own fitness mats and small equipment. If you don’t have your own I can order some for your or at the very least use anti-bacterial wipes (I keep them in the water bag) before and after use and use your towel on the mat to act as a barrier
- Eat nutrient dense foods. 2 portions of fruit and 5 portions of vegetables should give you the vitamins and anti oxidants you need, eat a range of colours (berries, kiwi, apples, pears oranges, carrots, broccoli, cauliflower etc)
- Drink lots of water. 2 litres daily. You can mix it with fresh juice (50/50), serve it warm, have fruit teas, white/ green tea, fresh peppermint leaves, with lemon or lime, how ever you like it – it doesn’t mater just drink it!
- Exercise. 30 mins daily or 250 minutes across a 7 day period will boost your immune system and have far reaching positive effects on your long term health and of course your figure!
- Laugh. Laughter and a positive mental attitude have immunity boosting benefits so, hang out with upbeat positive people, watch funny TV shows, and join us at a class you love.
- Sleep. When we rest, sleep and meditate we produce hormones that calm us and balance out the stress hormones of cortisol and adrenaline. Over production of these hormones will lead to adrenal fatigue, poor sleep patterns, fat gain (particularly around the mid section) and overwhelm, impacting upon your mental and physical wellbeing, leading to an impaired immune system and possible depression or low mood.
To keep you in tip top health try this Juice recipe
Ingredients
- 2 apples
- 5 carrots
- 1 in (2.5 cm) piece of ginger root
- 1/4 lemon, peeled
- Use organic produce whereever possible
DIRECTIONS:
Wash all ingredients.
I’m not fond of the peel in my juices but the skin does over extra fiber if you can tolerate it
Cut/peel produce to fit into your juicer and juice! (I love my Nutribullit)
I love to hear from you so do tell me what you think about the Coffee Break Catch Ups, classes and one to one services, recipe’s and so on.
If you have anything to add or share, let me know and please do share the newsletter and information about DYBO with your friends.
We are on Facebook – DYBO Health and Fitness – so ‘friend’ us and get sharing!
Love ya,
Helen x
