I hope you have had the best weekend.
After what has been a challenging time for the Carpenter-Waters family, we have some great news!
The loss of Mini left a huge hole in our lives and so we have taken on two little mini Daxis to heal our hearts!
Meet Ruby and Pearl…
They have settled in fabulously. Miki is tickled pink with them, Piccalilli is being a bit stand offish but still being good.
It’s Dec who said ‘well we can’t separate them, let’s take them both (great big softie and he is utterly in love with them already, as am I). Obviously they can never replace Mini, they are a new chapter with Mini’s legacy continuing in our memories.
Last week I promised you an article relating to research around Exercise and Breast cancer
Research suggests that exercise after breast cancer reduces risk of recurrence.
Numerous studies have shown that exercise can significantly reduce the risk of breast cancer recurrence and improve survival rates in addition to many studies suggesting that exercise as part of a healthy lifestyle also reduces risk of most cancers.
Research also indicates that physical activity is safe and helps manage treatment side effects such as fatigue and pain. The benefits apply to survivors of varying ages, fitness levels, and stages of disease.
How Exercise Reduces Recurrence
The protective effects of exercise are attributed to several biological mechanisms:
- Hormone regulation: Exercise helps to regulate levels of sex hormones like oestrogen and metabolic hormones like insulin. High levels of these hormones are known to fuel the growth of certain types of breast cancer.
- Reduced inflammation: Inactivity and excess body fat can lead to chronic, low-grade inflammation, which promotes tumour growth. Regular exercise helps reduce inflammatory factors and boosts anti-inflammatory ones.
- Improved immune function: Physical activity enhances the immune system’s ability to identify and destroy cancer cells.
- Body composition: Exercise helps reduce body fat and increase lean muscle mass. Elevated body weight, particularly in postmenopausal women, is a risk.
- Direct effects on cancer cells: Some research suggests that exercise-induced forces, such as shear stress in the bloodstream, may directly affect the viability of circulating tumour cells.
Research findings on recurrence risk
Several meta-analyses and cohort studies have confirmed the link between exercise and reduced breast cancer recurrence:
- Reduced recurrence: One meta-analysis of multiple studies found that higher volumes of post-diagnosis physical activity were associated with a 45% reduction in the risk of cancer recurrence in breast, colorectal, and prostate cancer patients.
- Increased survival: Another large review found that highly physically active breast cancer patients had a 40% lower risk of breast cancer mortality and a 42% lower risk of mortality from any cause, compared to the least active patients.
- It’s never too late to start: A 2020 study in the Journal of the National Cancer Institute found that women who became active after their diagnosis, even if they had been inactive before, experienced a 46% reduction in recurrence risk and a 43% reduction in mortality.
Exercise guidelines for breast cancer survivors
The American College of Sports Medicine, American Cancer Society, and other health organisations recommend a combination of aerobic and resistance training for cancer survivors. It is important to consult a doctor before starting any new exercise routine, especially after surgery.
Aerobic exercise
- Recommendation: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
- Examples of moderate-intensity exercise: Brisk walking, light cycling, dancing, or gardening.
- Examples of vigorous-intensity exercise: Jogging, running, swimming laps, or vigorous aerobics/dancing
- Flexibility: You can break up your activity into shorter 10-minute sessions throughout the day. Alternating between hi and lo intensity sessions is great approach.
Resistance exercise
- Recommendation: Perform strength training exercises at least twice per week on non-consecutive days.
- Examples: Using weight machines, resistance bands, handheld weights, or bodyweight exercises like squats and push-ups.
- Post-surgery: A slowly progressive resistance program, supervised by a professional, is safe and can even protect against lymphedema flare-ups.
Flexibility and stretching
- Recommendation: Include developmental stretching exercises at least twice per week to improve range of motion. Daily mobility exercise is perfect for mobility and wellbeing
- Examples: Yoga, Pilates, and specific stretches for the arm and shoulder after surgery. Full body movement is perfect
Maximising the benefits of exercise
- Start slow: Begin with small amounts of activity and gradually increase the duration, frequency and intensity over time.
- Mix it up: Combining aerobic and resistance training appears to have the greatest potential for reducing inflammation.
- Listen to your body: Rest is important, especially during and after treatment. Exercise for energy, not to the pint of exhaustion.
- Seek professional guidance: A physical therapist or certified cancer exercise trainer can help you create a personalised plan that addresses your specific needs and concerns, such as lymphedema or bone health.
- You are very welcome to discuss you needs with me. helen@dybo.co.uk
The Week Ahead…
I’m so excited about our anniversary Independance Day, which is now sold out. If you want to come along, let me know and if I get a cancellation I will let you know.
If you are booked you will get an email this week with last minute details.
This week’s Classes
Please note – no Fitness Yoga this week.
Moving forward I will be taking the last Friday of the month off, the rest of the week and month will continue as usual.
Local Group Fitness Event
I’m so excited to be presenting at this event, it’s wonderful to be part of a great event that’s local!
Come along everyone, at last we don’t have to travel to the north to experience some of the UK’s best presenters!
Helen Carpenter-Waters
Helen is an award-winning, multi discipline Dance, Health, Fitness and Wellness Professional, International Presenter, Lecturer, Public Speaker & Writer.
She has been described as an ‘industry icon’ with many titles, medals and awards from her career as an Educator, Presenter, Gymnast and Sports Aerobic Champion, including ‘ Fitness Leader of the year’ voted for by instructors and panel of experts.
She has a background in professional Dance with many TV & Film credits (Bond Film, White Mischief and many more), still in demand for dance and choreography work today. Most recent clients include Disney and the Emily Atak TV show.
Helen’s company, DYBO Health & Fitness, provides community fitness, dance and one to one services – including Personal Training, Women’s Health & Fitness (Pre/Post Natal, Peri/Post Menopause), Sports Therapy, NLP, Life coaching and Hypnosis.
She is the Director of IndepenDance events, inviting guest Presenters to join her mission to deliver original and creative Masterclass excellence.
BOOK your sessions now, to ensure you get in to what you want
www.everyoneactive.com/news/fitness-festival/
One Pot Moroccan Quinoa , Chick Pea & Veggies
Packed with fibre, protein and vitamins.
Ingredients:
1 tablespoon (15ml) vegetable oil
1 medium Onion, chopped
2 cloves Garlic, minced
1 teaspoon Ground Cumin
1 teaspoon Ground Coriander
1/2 teaspoon Turmeric Powder
1/4 teaspoon Cinnamon
Pinch of Cayenne Pepper (optional)
1 cup (185g) Quinoa, rinsed
2 cups (475ml) Vegetable stock
1 can (15 oz / 425g) Chickpeas, rinsed and drained
1 cup (150g) Diced Carrots or Sweet Potato
1/2 cup (75g) Raisins or Dried Apricots, chopped
1/4 cup (15g) Fresh Parsley or oregano chopped
1/4 cup (35g) Toasted Sliced Almonds or Pistachios (for garnish)
Lemon wedges for serving
Directions:
1. Sauté Aromatics & Spices: Heat oil in a medium pot over medium heat. Add chopped onion and cook until softened (5-7 minutes). Add minced garlic, cumin, coriander, turmeric, cinnamon, and cayenne (if using). Cook for 1 minute more, stirring constantly, until fragrant.
2. Toast Quinoa: Add the rinsed quinoa to the pot and stir for 1 minute to toast it lightly with the spices.
3. Add Liquids & Veggies: Pour in the vegetable stock. Add the rinsed chickpeas, diced carrots/sweet potato, and raisins/apricots. Stir well.
4. Cook Quinoa: Bring the mixture to a boil, then reduce heat to low, cover the pot tightly, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed.
5. Rest & Fluff: Turn off the heat and let the pot stand, covered, for 5 minutes. Then, remove the lid and fluff the quinoa mixture gently with a fork.
6. Finish & Serve: Stir in the chopped fresh parsley or cilantro. Serve warm, garnished with toasted almonds or pistachios, and with lemon wedges on the side for squeezing over.
Yummy!
Have a fab week – can’t wait to share it with you all!
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
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
****** 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.
