An overused but true expression is that ‘times flies’ and that ‘it speeds up, the older we get’. I met up with my Independance co-conspirator, Karen this weekend (yes we are planning the next one with some new ideas) and we talked about my ‘impending’ big birthday ! Neither of us could quite believe that it was 10 years since the last big one, let alone the 20 years for the one before that !
Do you think we can exclude the Covid years and dial back a few?
Anyway we are all so busy it seems that the clock is whizzing past at double time for us all so let’s make these minutes, moments, months and years count – and ensure that we are healthy and fit and able to enjoy them! I’ve got ya back, and hope you’ve got mine?
This week I’m continuing with the purpose of Movember – to raise awareness of men’s health issues. And this week I share information regarding men’s mental health and anxiety.
Firstly here is an update of the progress of Steve’s moustache, any suggestions/requests as to how he should style it, what would you like to see?
Anxiety in Men – More information found on the Movemeber website, link below
- About one in five men will experience significant anxiety, but the actual number is likely to be much higher, due to under reporting
- Anxiety in men can be triggered by a range of factors, including difficulties at work/career/study, relationship problems, traumatic events, health concerns, and other personal challenges.
- Recognising the symptoms of anxiety, understanding available treatment options, and knowing how to offer practical support are all crucial.
- It’s a common misconception that men experience anxiety less than women, but this doesn’t reflect the full picture.
- Men are generally less likely to talk about their anxiety or seek help, which means it often goes undiagnosed and unsupported.
- Many men may also turn to risky coping strategies, such as excessive drinking or drug use.
- Nearly half of all men in a UK Study reported in ‘Mens Health magazine’ said they’ve experienced anxiety at work so debilitating, it was difficult to function.
And that’s the key to understanding anxiety: it’s more than everyday worry or stress. Anxiety can be a normal, healthy emotional response. Its appropriate to feel anxious in some situations eg, a loose lion is running towards you, or a car is rolling in to traffic etc. On the other hand, it becomes a problem if:
- Anxiety is there when it doesn’t need to be, i.e. when there’s no threat to your safety or wellbeing, or that of your loved ones.
- It’s greater than it should be for the situation you’re in (eg. giving a presentation at work, parking your car, riding a bike, having friends over).
- Your anxiety is so high you find it difficult to speak or function.
Let’s take a look at different kinds of anxiety affecting men, some of the signs and symptoms, and what you can do to help.
Types of anxiety
Anxiety can show up in a number of ways:
- Generalized anxiety: where someone is worried about a lot of different things, or no one thing in particular.
- Social anxiety: where someone gets anxious in social situations.
- Panic attacks: when someone experiences sudden episodes of acute fear, often accompanied by physical symptoms.
- Phobias: when someone has a high level of anxiety related to a specific situation or object – for example, spiders or heights.
- PTSD (post-traumatic stress disorder): a condition resulting from severe physical or psychological trauma.
- OCD (obsessive compulsive disorder): a condition characterized by repetitive, unwanted and uncontrolled thoughts and behaviours.
Important: anxiety disorders are specific conditions that can only be diagnosed by a qualified professional.
Anxiety can take other forms as well. Two that are common among men are:
- Workplace anxiety: this can be fuelled by long hours, demanding expectations and job insecurity. It can be especially hard to deal with because many people are understandably reluctant to discuss it with their managers or co-workers.
- Health-related anxiety: according to the Anxiety and Depression Association of America’ is the ‘preoccupation with the belief that one has, or is in danger of developing, a serious illnesses. Health anxiety can be associated with panic disorders and OCD
Please follow this link to read more about Anxiety, in Men (signs, symptoms, causes and how to help )
This week…
I’ve been a busy bee creating new routines and content – for example, check out the new music and routine for Tuesdays Dance Fit & Fab class…the DF&F crew requested K-Pop and so I created a K-Pop inspired dance fitness routine to help the girls be fit & feel fab!
On Thursday the Dancespiration crew have (by Dancers choice) my Independance routine ‘A Dangerous Tango’ – a stunning track blend that gives us goose bumps!
Fitness Yoga crew you have a new easy to follow ‘Fitness Yoga Flow’ and of course all of the classes have fresh content and music as always.
9 classes and no repeats every week!
The week ahead…
No Tortilla, Fajita Salad – Found on Eatingwell website
High protein, fibre and gut healthy nutritious goodness
Ingredients
- teaspoons chilli powder
- 2 teaspoons ground cumin
- ¾ teaspoon salt, divided
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ¼ teaspoon ground pepper
- 2 tablespoons olive oil, divided
- 1 ¼ pounds chicken sliced/goujons (or haloummi or tofu for veggie option)
- 1 medium yellow onion, sliced
- 1 medium red bell pepper, sliced
- 1 medium green bell pepper, sliced
- 4 cups chopped stemmed kale
- 1 (15 ounce) can no-salt-added black beans, rinsed
- ¼ cup low-fat plain Greek yogurt
- 1 tablespoon lime juice
- 2 teaspoons water
Method
- Place a large, rimmed baking tray/dish in the oven; preheat to 425 degrees F.
- Combine 2 teaspoons chilli powder, 2 teaspoons cumin, 1/2 tsp. salt, ½ teaspoon garlic powder, ½ teaspoon paprika, and ¼ teaspoon ground pepper in a large bowl. Transfer 1 teaspoon of the spice mixture to a medium bowl and set aside. Whisk 1 tablespoon oil into the remaining spice mixture in the large bowl. Add 1 ¼ pounds chicken (or alternative), 1 medium onion, and 1 red and 1 green bell peppers; toss to coat.
- Remove the tray/dish from the oven; coat with cooking spray. Spread the chicken/veggie alternative mixture in an even layer on the pan. Roast for 15 minutes.
- Meanwhile, combine 4 cups kale and 1 can black beans with the remaining 1/4 tsp. salt and 1 tbsp. olive oil in a large bowl; toss to coat.
- Remove the pan from the oven. Stir the chicken and vegetables. Spread kale and beans evenly over the top. Roast until the chicken is cooked through and the vegetables are tender, 5 to 7 minutes more.
- Meanwhile, add ¼ cup yogurt, 1 tablespoon lime juice, and 2 teaspoons water to the reserved spice mixture; stir to combine.
- Drizzle with the yogurt dressing and serve.
Have a fab week, let’s make our time count!
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
Friday (DYBO Studio)
6.30-7.15pm: Friday Fitness Yoga Express
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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
Friday
6.30pm Friday Fitness Yoga Express
****** 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.
