I’m not a fan of enforced celebrations founded in commercialism, but there are two recent days of celebration I will put my shoulder to.
One is International Women’s Day and the other is a day where we can spread the word of the inclusive nature of dance both outlined below.
To all the phenomenal women who have been my teachers, my mentors, my confidants, my clients, my students, my patients, my doctors and therapists, my inspiration, my motivation, are and have been my competitors, my colleagues and are my friends…
Thank you and remember you are Phenomenal today, and every day. Happy International Women’s Day!
Tell your Friends, Family, Colleagues…
You know that I’m committed to proactive good health and self care via following a healthy lifestyle first and foremost (rather than taking reactive Pharmaceuticals) and spend some time every week looking at current research to check out the legitimacy of the never ending trends and fads that are fed to us all from the health fitness, beauty and well-being industries.
I do take supplements but only those that are well researched, effective and from ethical (environmental and cruelty free) sources.
I first took creatine back in the 90’s when competing, and honestly didn’t notice any benefit (actually I held water) but as with many things, supplements are often better formulated these days (and Im a lot older too!) so I thought I would try again and yes I have found it to be very useful both for physical performance and brain function!
Creatine is a naturally occurring compound found primarily in skeletal muscle and the brain, where it plays a critical role in rapidly regenerating ATP (adenosine triphosphate), the primary energy source for cellular function. While the body produces about 1 gram per day, and another gram is typically obtained through diet (red meat and seafood), supplementation is often used to fully saturate muscle stores to enhance physical and mental performance.
Whilst for many years it has been used predominantly in the sporting arena, more recently recreational exercisers have been taking it in order to improve training outcomes and speed up post exercise recovery. Most excitingly, for me, it is showing tremendous benefits for menopausal women regarding cognitive function (reducing brain fog etc. often associated with the peri/post menopausal years !
Key Benefits
Creatine is widely regarded as one of the most effective, legal and safe performance enhancing supplements available.
- Increased Strength and Power: By boosting the body’s stores of phosphocreatine, it allows for higher intensity during short bursts of activity, such as weightlifting or sprinting. Studies have shown it can improve maximum lift weight by up to 32% and overall strength by an average of 5-15%.
- Enhanced Muscle Growth: When combined with resistance training, it consistently leads to greater gains in lean muscle mass compared to training alone. It achieves this by increasing cell hydration (volumisation), raising anabolic hormones like IGF-1, and reducing muscle protein breakdown.
- Improved Recovery: Supplementation can reduce markers of muscle damage and inflammation following intense exercise, allowing athletes to recover faster between training sessions.
- Endurance Performance: While most effective for high-intensity efforts, it may also benefit endurance athletes by enhancing the ability to perform sprints or surges during a race and improving glycogen restoration.
Cognitive and Therapeutic Benefits
Recent research has highlighted significant benefits beyond physical performance, particularly for the brain.
- Brain Function: The brain requires high amounts of ATP, and creatine supplementation has been shown to improve memory, reasoning, and processing speed, especially in older adults or during periods of mental fatigue and sleep deprivation.
- Healthy Ageing: Creatine can help counteract sarcopenia (age-related muscle loss) and may support bone mineral density in older populations, contributing to better mobility and reduced fall risk.
- Metabolic Health: Emerging evidence suggests it may improve glucose management in individuals with type 2 diabetes when combined with regular exercise.
- Neuroprotection: Animal and early human studies indicate potential for reducing the severity of traumatic brain injuries (concussions) and supporting those with neurodegenerative diseases like muscular dystrophy.
Usage and Safety
- Common Forms: Creatine monohydrate is the most researched, cost-effective, and effective form; other variants have not shown superior results.
- Dosage Strategies: Users often start with a loading phase (20g/day for 5–7 days) to saturate muscles quickly, followed by a maintenance dose of 3–5g/day. Alternatively, a steady 3–5g/day will achieve full saturation in about 4 weeks.
- Safety Profile: It is considered exceptionally safe for healthy individuals even with long-term use (up to 5 years at high doses). Common myths regarding kidney damage, dehydration, and hair loss in healthy people have been largely debunked by extensive clinical research.
- Side Effects: water retention (water weight gain), stomach discomfort, nausea, diarrhoea, and muscle cramps. These symptoms usually disappear when dosage is altered.
The week ahead…
INDEPENDANCE
Karen and I are so excited to invite you to our May Independance Day!
Book now, one third of the spaces have gone already!
Join us this May — and save £10! (details below)
We have a brilliant afternoon planned for you! On Saturday 9 May we’re bringing you a feel-good dance event with four energising classes — and you’re invited.
There’s also an early bird offer, so you can secure your place for £30 (saving £10) if you book before 24 April.
Meet your Presenters…
Lady Kat Smith – returning after the amazing response to her debut, bringing her signature style and energy
Helen Carpenter-Waters – your resident expert, guiding you through fabulous dance movement and stretch
Class Schedule (1–5pm)
OG Jam – Kat. ‘The original Gangsta Jams, with an easy to follow street dance style with flava’
Express – Helen. Helen’s signature style that allows you to truly ‘express yourself through dance movement and original choreography!’
Latin Funk – Kat. ‘Get ready to shake those hips in an original fusion of Latin dance and easy hip hop style’.
Dancers Stretch – Helen. Another signature session from the DYBO Diva herself, assisting you to ‘recover from a day of dance and float home on a cloud’
Location
All Hallows School, Farnham, Surrey, GU9 9HF
Special Offer
Early bird: £30 until 24 April
Standard price: £40
Tickets include all classes.
Please note tickets are non-transferable and non-refundable.
It’s a relaxed, welcoming afternoon — perfect whether you come with friends or on your own. Just come along, have fun and enjoy the magic of movement and dance combined.
How To Pay
Bank Transfer
Reference: INDEPENDANCE May
Name: UK Fitness Academy
Acc No: 04284324
Sort Code: 09-01-28
Once paid, please email helen@dybo.co.uk
with the attendee’s name and a contact number.
We can’t wait to see you there! Love Karen and Helen x
Quinoa and Black Bean Power Bowl
Ideal for lunch on the move!
Quinoa is a complete protein and one of the best whole grains for supporting creatine synthesis.
Ingredients
- 1 cup cooked quinoa, 1 cup black beans, ½ avocado, roasted pumpkin seeds, tahini dressing (tahini, lemon juice, water).
Method
- Mix cooked quinoa with black beans and diced vegetables (like red /yellow peppers, broccoli florets, mushrooms, peas, corn etc).
- Top with avocado and a heavy sprinkle of pumpkin seeds.
- Drizzle with tahini dressing.
Pumpkin seeds are high in arginine and quinoa provides necessary methionine for creatine synthesis – there are so many healthy ingredients that cover all your fat protein and carbohydrate needs too! Of course if you like meat you can throw in some chicken or fish !
I would love some feedback on the Blogs, and wanting some requests for what you want to know about too.
Have a fab week,
LOVE YA!
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)
6.30pm: Boogie Fit
7.30pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30pm: 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)
6.15pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30pm: Dancespiration
Friday (DYBO Studio)
6.30pm: 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.
50 min Class – £9.00, 60/65 min Class – £9.50
10 Class Voucher: £85 (to be used within 12 weeks of purchase).
Membership: £59, 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.
