Well it’s officially Autumn and time to prepare for the coming Winter months.
It’s time to boost our immune systems ready for the cold and flu season (and whatever Covid decides to do!)
Our top tips to support and strengthen our immune systems…
1) Improve Gut Health
70-80% of our immune system resides in the gut!
A healthy Microbiome hosts the good bacteria we need to produce and utilise the nutrients required to fight nasty bugs and viruses!
Our gut health is both created and affected by our diet, lifestyle and environment and is therefore very ‘fixable’!
I will run a Gut Health Workshop in the coming weeks to help you discover the actions you need to take to create a healthy Microbiome for yourself and your family.
The health of our Microbiome affects our fat levels, skin, hair, nails, teeth, freshness of our breath, digestion and body odour, energy levels, sleep, mood, cognitive function, memory and vulnerability to major illness and disease!
2) Exercise!
Moving our muscles, bones, connective tissues, organs, fascia, blood and so on also affects our gut and brain, boosting immunity and mental health. A combination of cardio vascular activity, muscular strength and endurance training, mobility and stretching, plus activities that develop co-ordination and mental focus will cover all required bases of fitness.
The best exercise is the one that you love and will stick to (plus a bit of the stuff you probably don’t enjoy as much).
I’m always happy to offer suggestions and advice.
3) Reduce alcohol consumption, drink plenty of water and increase daily intake of fruits and veggies.
Alcohol damages the Microbiome, dehydrates our cells, affects mood and motivation and affects hormonal balance and organ health. Drinking Booze creates a spike in blood sugars resulting in a rise in insulin and, often, fat gain around the mid section, Alcohol will also affect our ability to sleep well.
Alcohol, starchy carbs and simple sugars also create inflammation in our body systems making the immune system work harder when it needs to focus on fighting bugs and viruses.
4) Eat natural ingredients and avoid ultra processed foods
UPF’s damage the Microbiome, create inflammation, provide little/no nutritional benefit and are loaded with ‘non food’ nasty’s that provide little more than calories. There is no such thing as ‘junk food’ only food that nourishes or junk that damages!
5) Manage your stress
Via exercise, mindfulness and play. Stress damages the Microbiome, increases cortisol and other stress hormone levels, which in turn increases inflammation, and slows metabolism, negatively impacts mood, cognitive function ability to sleep and energy levels.
6) Sort out your sleep
Sleeping for less than 6 hours (8 hours is the ideal) per night affects all body systems (including Gut) creates poor hormonal regulation – affecting metabolism, inflammation, recovery and resilience, mental function, mood, energy levels, memory, performance and is linked with the development of dementia!
7) Aim to have bodyfat percentage within normal ranges
Being either under or over fat affects immunity and physical resilience to daily stresses and illness. We can give you guidance here supported by a Bodystat test to find out exactly what your body fat percentage is! You can then take action knowing where you are starting at and where you need to be.
8) Cold water immersion?
The current trend for cold-water training has shown some encouraging results in terms of mental health and boosting immunity, although being too cold for too long is a source of stress on our mental and physical wellbeing. Listen to the feedback your body gives you.
9) Laugh more!
Laughter stimulates our happy hormones and reduces stress, all of which boosts our immune system. Singing does too (although I’m pretty certain that my singing causes stress to others!!)
10) Supplement
Most of our modern food has insufficient minerals and vitamins, due to many modern farming methods, transportation of food (across continents) and periods/methods of storage.
Consider also the genetic manipulation of our fruit and Vegetables in modern times!
I will always share nutritious recipes for you to recreate at home, but unless you grow your own ingredients, can source organic, local in-season produce and cook from scratch you are not likely to be getting sufficient amounts of many important nutrients.
Modern food has become energy dense and nutrient empty!
To fight winter bugs the top three vitamins are :
Vitamin C: 40-2,000 mgs based on need and bowel tolerance (ie. when things get a ‘bit loose’).
Zinc: 8-30 mg. I take either a spray or tablet.
Vitamin D: It’s recommended that fair skinned people who live in the northern hemisphere should supplement Vit D October to March whereas dark skinned people should supplement all year round. Daily amounts are 400-4,000 IU (10-100 mg) based on need !
I’ve stocked up already!
This weeks Classes!
Remember our Friday night Fitness Yoga class is back; it’s a wonderful, effective and fun way to strengthen, stretch and improve posture mobility and tone (and is one of my favourites!)
New Boogie Fit class
At last we are back to out Monday Night classes!
We have a brand new routine for Monday’s Boogie Fit, perfect for Returners and Beginners…
The rest of the week looks like this…
Membership Renewal Time
Our membership scheme is amazing value and very convenient – don’t take my word for it…
Remember, we have IndepenDance Day coming this Saturday 1st October.
There are a few spaces left on the Independance floor – come and join the fun!
INDEPENDANCE is on Saturday 1 October with guest Jo Ali and Helen Carpenter-Waters.
Tickets are £33. Save £5. Offer ends 24 September.
Book Now. Click on the link for details.
Low Carb Apple and Blackberry Crumble
I’m blessed to have some apples from my tree and foraged blackberry’s for my crumble and I’ve been eating it at breakfast with some coconut yogurt!
600g (1lb 3oz) apples, unpeeled, cored and sliced
150g (5 ¼ oz) blackberries and/or raspberries
2 medjool dates, stoned and finely chopped
150g ( 50z) almond flour
50 (2oz) butter, cubed
1 teaspoon of cinnamon powder
2 teaspoons of vanilla extract
Slice and cook the apples in 100ml (3½fl oz) water in a saucepan with a lid, on a medium heat for abetween 3 and 10 minutes until just soft. This will depend on your type of apple; Add the berries and stir through.
Taste the mixture. If too tart you can try some honey maple syrup or palm sugar to sweeten. Adding will of course increase carbohydrates
Transfer the apple mixture to a shallow ovenproof pie dish approx. 23cm round or 25 x 20cm rectangle.
Put the dates into a cup and add two tablespoons of very hot water. Use a fork to mash them to form a rough paste), Transfer into a bowl and add the rest of the ingredients for the crumble. Use your fingertips to rub the mixture together to create breadcrumbs. Don’t overmix, the heat of your hands will melt the butter. Scatter the crumble evenly over the apples in the dish.
Put the crumble into the oven for 20 to 25 minutes or until rich golden brown. Remove from the oven and allow to cool a little before serving. Enjoy it with whipped cream or thick yogurt.
If in a hurry try sprinkling granola over the top instead of crumble mix!
Enjoy tell me what you think.
Have a fab week and please remember to look after your health, fitness and immunity, we can’t live without it!
Love ya,
Helen x
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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 – In The House!
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 – ‘Upbeat Vibes – 90’s vs NOW’
Wednesday (DYBO Studio)
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 (AH)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration – ‘Bailemos’ (Let’s Dance)
Friday (DYBO Studio)
6.30pm Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.
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Joining us at All Hallows? – 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.
To ensure that is the case I just want to share with you our class protocols to inform and reassure everyone. Not everyone has been out and about much over the past 2 years and some of us are more anxious than others about getting back to ‘normal’ life and activities as restrictions are lifted. Please be patient with each other and me – I have the responsibility of keeping you all happy and safe whilst complying with governing body guidelines and providing the best experience possible.
*Denotes for you to do, the rest is just info
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 for track and trace.
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, your hand sanitiser, sweat towel, and drink.
Total Tone and 5 in 1 crew – 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, hand sanitiser, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!
On the night
*Please park in the playing courts and maintain social distancing as you walk to the studio.
*Participants are required to arrive, enter and be in their personal exercise space between 5 and 10 mins before the class, please wait outside to be called in so that we are certain the space is ready for you.
*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 and protect the lovely new wood floor.
*The toilets will be open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding cues outside. 2 people max allowed in at a time.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, irrespective of the weather, and if it’s warm fans will be used to blow air forwards out of the windows and open door (as per guidelines).
Our exercise space is much larger than the governing body requirements (double in fact) indeed the government have lifted all guidelines, so it will be easy to maintain 2m social distance but please do keep your distance.
I will maintain social distance, however I will have a visor/mask if I have to come close to provide first aid etc.
After an entire teaching career facing my class participants with my back to the mirrors I have made the change (for now) to face the mirrors, this is for my safety in this strange Covid world, but I assure that I will still be able to see everything you get up to and will coach, encourage and nag as effectively as usual!!!
*After a wonderful class and virtual hugs, slip off your indoor trainers and you will leave in order of those nearest the door first then slip in to your outdoor shoes at the threshold.
*Please clear the site a.s.a.p. after class, I know you will want to chat but this directive is part of my compliance and I am responsible for you until you are off site!
*Please tell friends and family about our wonderful classes, I now have to rebuild my group exercise business after months away from face to face teaching due to the pandemic .
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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
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 Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.
****** 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.
Fees, you have THREE options!
£7.50 per class. Paid in advance please.
10 Class Voucher £65 (to be used within 12 weeks of purchase)
Membership, unlimited classes, £50, plus a pandemic bonus of free access to all videos of the classes on our DYBO TV channel ! (Valid first to last day of calendar month, paid on the first day of the month). One full months notice of membership suspension/cancelation is required with One membership restart permitted within a 12 month period. Bonus £5 discount for one to one services for current membership holders.
If things get so tight that you can’t afford it then please reach out to me, I want to keep you healthy and happy and help you through this tough time and trust that no-one will take advantage of me.
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. As reference, I do have a Paypal account but it costs money to receive and move money.
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/trainiing.
Do not attend classes if experiencing symptoms of Covid 19 infection or have tested positive and are instructed to isolate as per Government guidelines.
Attending any DYBO class will assume agreement with above terms and disclaimer.
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