Without a doubt we have all experienced challenges during this pandemic. There is an ongoing impact on our mind of isolation, anxiety over our health and that of our family, our livelihoods, future, children’s education and home schooling, friends, relationships, exhaustion, and for those who have come face to face with the horror of severe illness, PTSD.
I have not been immune to these issues and have taken steps to help myself with my mental health.
Mental health issues are generally under reported, the figure reported is 1 in 6 people or on the government website, approximately 25%. I suspect it’s many more than that, particularly right now.
Many of us see poor mental health as an image of the very severely and obviously mentally unwell and so assume that because we aren’t like that we don’t have an issue! The shame surrounding poor mental health is significant, we think that others might see us as attention seeking, high maintenance, dramatic, nuts and so on.
January and February are a challenging time every year and that combined will the consequences of our ongoing situation we must be alert to greater pressure on our mental health.
I have concerns for people who work from home and don’t mix and mingle with others – sometimes choosing to participate in their exercise sessions on Zoom rather than face to face, which is more sociable than ‘on-demand’ videos but still not the same as meeting and greeting people at classes. A daily walk is great for exercise and mind clearing but if you are not seeing anyone (or anyone other than your partner) it won’t provide the socialising and friendships that all humans need (even the most shy of us).
I know that shopping online, working and exercising from home seems convenient and it is for the very busy but when in combination, it represents a self-imposed lock down and isolation!
I am working hard to keep my clients safe from Covid (and other bugs) in my PT gym and at our All Hallows venue as well as creating appropriate fun and effective fitness, dance and wellbeing content. I really do think that it is time that we get back out there (whilst hand washing, social distancing and mask wearing) for our mental health.
For the majority of us the Omicron variant could represent a bigger problem on our mental health than the virus itself!
If you want to talk about how you are feeling please do reach out to me!
9 Tips To Create and Maintain Great Mental Health
Sleep
6-8 hours nightly (even at weekends). Sleep deprivation was used at a form of torture during the war and during interrogation; it leads to low mood, depression, poor mental function, even psychosis. It also impacts our motivation to do the other things that help our mental and physical health.
Exercise
30 minutes daily or 290 minutes a week are recommended for physical health. A healthy body helps to create a healthy mind. For ‘mind’ health I recommend you do something daily, mixing tougher sessions with recovery session across the week. Exercise makes us physically stronger, have greater endurance (therefore making every day life easier and less demanding), it stimulates brain activity and problem solving which is both mentally engaging (entertaining and distracting) but is also good for brain function. Exercise sessions are often social which has a positive affect on our mental health and of course it has an impact on our appearance and thus self-esteem and self confidence.
Food
You have heard me say before that a healthy gut creates a healthy mind. 70% of our happy hormone Serotonin is made in the gut and is regarded as an effective way to assist mild to moderate depression. A healthy gut creates healthy cells throughout the body, reducing disease, pain and inflammation all of which affect mood. Proper nutrient assimilation helps us manage our weight and energy levels making life, work and motivation far easier. I am a gut health expert so please do contact me for information and advice.
Hydration
Insufficient hydration for our brain and body affects energy levels, mood, cognition, memory, organ function and appearance. Conversely alcohol and caffeine has a negative impact upon hydration. Alcohol is a depressant and affects mood and behaviour, also impacting insulin levels which results in energy fluctuations, it impacts brain function and is of course addictive. Caffeine is a stimulant but when over-used impacts stress hormones such as cortisol affecting metabolism (causing weight gain) energy levels, and sleep.
Time out
Stepping away from our work and responsibilities is essential to reboot our brains. Take your coffee and lunch breaks away from your desk, maybe go for a walk, or have a chat with colleagues. I often hear people boast that they work though lunch and never leave their desk. This on-going behaviour is really bad for mental and physical health and will ultimately affect how well you do your job! When taking a break don’t be temped to pick up your phone or play a computer game etc. Time away from the screen is essential.
Mindfulness
Our brain needs time to rest and we all need time of from worries, concentration and work. Sleep obviously helps with this plus I recommend that you try meditating for about 30 mins daily but even 10 minutes helps. A mindful walk, sitting quietly looking at a garden, taking a mind body class (such as Contemporary Stretch and Friday’s Fitness Yoga class), even sitting and thinking about breathing will work, there are also some great phone apps that can help.
Socialising
Even casual passing interactions are great for our mental health, I say hello to others when out on a walk, or in shops, cafes etc. Our recent online indoors life has denied us this simple opportunity, so get out and get talking and smiling.
Maybe reach out and arrange a small gathering with at least one other person, come to our classes, join a common interest group.
Vitamin D
Low levels of Vitamin D are linked with low mood and energy (and bone health)
We gain Vit D from sunshine, which is in short supply here in the UK (even on sunny winter days we wont get enough). So I recommend that we all (in the UK) supplement between October and May. Research suggests that if you have dark skin and live in the UK you may need to supplement throughout the year.
Seek support
If chatting with friends and family isn’t possible, not compelling or possible, speak with your GP and ask for a mental health referral or book an appointment with a psychotherapist, counsellor, CBT, NLP therapist or call Mind, or Samaritans.
I am a Qualified Master NLP Practitioner, Advanced Life Coach and Ericksonian Hypnotherapist -please do reach out if you want help or guidance. Helen@dybo.co.uk.
Steve’s back on the Bike
On Sunday Steve took part in a charity Zwift bike ride, along with cycling alumni such as Sir Chris Hoy and regular cycling enthusiasts, raising funds for the MND charity Doddi Aid.
This weeks classes!
New choreo, plus the usual friendship fun, laughter and sweat!
Timetable (please share with friends and family).
Gut Friendly Porridge Breakie
This is a great breakfast following gut reset protocol.
- 100g porridge oat
- 2 eating apples, peeled and grated
- ½ tsp ground cinnamon, plus extra for sprinkling
- 500ml skimmed milk (I prefer nut or oat milk)
- 2 tbsp ground linseed
- 150ml pot probiotic yogurt (I use a coconut variety)
- Drizzle of honey or Maple syrup
- STEP 1
In a medium saucepan, mix the oats, apples, cinnamon and milk. Bring to the boil, stirring occasionally, then turn down the heat and cook for 4-5 mins, stirring constantly.
- STEP 2
Stir in the ground linseeds, divide into 4 breakfast bowls. Top each with a dollop of yogurt, a drizzle of honey or maple syrup, and a sprinkle more cinnamon.
Have an amazing week.
I’m here to help and support !
Love ya,
Helen x
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DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows (Book in Advance only): Zoom class details further down the page
Monday
6.30-7.15pm: Boogie Fit ‘Poptastic’
7.30-8.15pm: Total Tone
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ’80’s v Now
Thursday
6.15-7.20pm: Contemporary Stretch
7.30-8.30pm: Dancespiration ‘ New Commercial dance with lots of flava!
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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 since last year 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 permitted to share 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.
You will be directed to your exercise space filling the studio from the farthest side first, the class will be cleared in reverse i.e. those nearest the door first.
*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 18 months away from face to face teaching.
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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
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Freestyle Fitness Yoga
****** 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). Must be paid for by the 1st off 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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