It is said in more recent years that September is the time when many people get back to fitness (more so than January) – well it’s not necessarily so for the DYBO crew, many of whom take a holiday in September .
I do know that it can be challenging getting back to the post Summer routine of healthy lifestyle and fitness so I have included some tips and suggestions for you to try if that’s you!
Last week I talked about brain and body reserves which are essential when combating illness, disease and ageing.
A few years ago I had the privilege of attending the first conference dedicated to exercise and the cancer journey called,
‘Exercise – the 4th cancer treatment’ – where medical professionals in all aspects of the treatment in the cancer journey shared their research in to the positive results they have recorded regarding exercise from early treatment, during chemo/radiotherapy, pre-surgery, post-surgery and even in the palliative care stages!
On Sunday the news reported a recent study stating that women who exercise during and after their breast cancer had far lower reoccurrence rates.
A pivotal study conducted by the National Cancer Institute (NCI) in 2020, involving 1,340 women with high-risk breast cancer, found that those who met the minimum physical activity guidelines both before diagnosis and at the two-year follow-up had a 55% reduced risk of cancer recurrence and a 68% reduced risk of death.
I will explore this more next week.
So are you struggling to get back to your fitness and health routine?
How to Get Started and Return to Fitness Classes – A Practical Guide for Rebuilding Your Fitness Routine
Introduction
Returning to fitness classes after a break – whether it’s been a few months or even a few years – can feel daunting. Life’s demands, injuries, or simply a change in routine can pull you away from a regular fitness schedule. However, restarting your fitness journey is not only possible, but also incredibly rewarding, dare I say essential, offering benefits for your body, mind, and well-being. This guide provides practical steps, encouragement, and tips to help you start and stick with group fitness classes again.
Understanding Your Motivation
Before lacing up your trainers or dance shoes, take a moment to reflect on your “why.” Are you looking to boost your energy, regain strength, improve your mood, posture, mobility, figure or simply reconnect with a community of upbeat people? Identifying your motivation provides impetus to get moving and the foundation for commitment – and helps you to push through challenges.
Create a compelling vision of your future and how life will be ( look feel etc. ) when you have achieved your improved health, fitness, wellbeing and life style. Write/Type your goals.
- Be specific- is it about lowering HR/BP (to what numbers?), being able to touch your toes, dance the Tango, fit into a dress/jeans etc. Run 5k, swim a mile, do 10 push ups, a handstand – the choice is yours. Make the goal compelling, exciting , essential !
- With the correct coaching advice and sufficient effort etc. is this something you can achieve?
- When do you want to achieve this goal by? Is there enough time, can you commit sufficient time and effort to get it done by then?
- How will you measure your progress, it’s important to know that you are heading in the right direction, if you are doing what it takes but you are off track then there needs to be an adjustment somewhere (don’t give up though). It’s motivating too, as you realise you are reaching your milestones.
- Maybe you want to attend a class twice/thrice a week or increase your stamina, Strength, flexibility etc ensure you are taking the classes and actions required to achieve your goal
- Visualise success – imagine how you’ll feel, what you will look like, what changes you and others will see in you, the types of things you will hear yourself and others say when you/they see you.
Choosing the Right Class
The fitness industry is bursting with choice: Yoga, Pilates, HIIT, Dance, Step, Barre, Exercise to Music, Resistance (bands, weights) and more. If you’re returning after a break, select a class that suits your current fitness level and that you enjoy.
- Read class descriptions: DYBO provides clear information about intensity and suitability for beginners or those returning after time off. But I always like to correspond with enquirers asking returners and newbies what their preferences are and so steer them towards classes that will excite, inspire, be effective and not overwhelm or dishearten (even if I have to refer elsewhere)
- You can try something new – use this as a fresh start, you might discover a passion for something unexpected. Remember, don’t compare yourself to your previous younger, fitter self or others – however if you have loved something in the past, chances are you will still love it!
- Ask for recommendations – chat with friends or instructors about options
Preparing for Your Return
Jumping back in can be exhilarating, but preparation ensures a smoother, safer and motivationg experience.
Get the Green Light
If you’ve been away due to illness or injury, check with your healthcare provider before resuming strenuous activity. Listen to your body and don’t rush your comeback by going too hard, or too often. Also check in with me, as your multi discipline health fitness and wellbeing expert, I’m in a good position to offer accurate guidance.
Gear Up
Invest in comfortable, supportive workout clothes, underwear and fitness/dance shoes. Being comfortable helps you focus on the workout, not your attire and feeling self conscious. what you wear on the outside is less important that correct foot wear and supportive and comfy undies. Old kit is fine if still functional and designer labels are certainly not a requirement with us at DYBO
Set Realistic Expectations
Remember, you’re not competing with your past self, or anyone else in the room. Progress is personal.
- Ease into the intensity: start with beginner or lower-impact classes if needed and gradually increase as your confidence and strength build. Again, ask me when you are ready to step up.
- You may need modifications – I have a huge vocabulary of exercises and am happy and fully equipped to suggest alternatives for moves that might feel too challenging.
Rebuilding the Habit
Consistency is key, but so is kindness to yourself. The first few classes may feel tough, but with patience, your fitness will improve.
- Schedule your classes – they are important appointments you can’t miss. Research has shown that people stick with their fitness schedule when they have booked and paid!
- Find an accountability partner – invite a friend (DYBO family member) to join you or check in with you after each session, again I’m there to keep you accountable too.
- Track progress – celebrate small wins, whether that’s simply showing up, making time for yourself, doing an extra push up, squatting deeper or managing a dance step you found tricky or even chatting to a new person in class if you are shy.
Managing Common Obstacles
Setbacks happen – travel, fatigue, or lack of motivation can throw you off course. Here’s how to overcome them:
- Be flexible – if you miss a class, don’t give up, it happens. We have plenty to choose from across the week, plus we have DYBO TV for catch ups. Show up to the next one and don’t let a missed class become 2, 3 then month’s worth!.
- Shift your mindset – focus on consistency, effort and the many benefits you gain, not perfection. Every class attended is a step forward.
- Build a routine/habit – attach your fitness class habit to another part of your routine, such as going straight after work or packing your bag the night before, keeping kit in the car, picking up or meeting a friend, visiting a family member afterwards etc.
Maximising Your Experience
To get the most out of your return, embrace the community aspect of fitness classes.
- Introduce yourself and get to know your instructor and classmates. Friendliness makes it easier to keep coming back. Remember the DYBO family are the most friendly bunch ever – very supportive and welcoming!
- Ask questions – about technique, modifications, or tips for improvement.
- Experiment with different classes and times until you find the ones you look forward to the most.
Listening to Your Body
Your body may need time to adjust. Pay attention to how you feel before, during and after classes.
- Rest is part of progress – schedule rest days to allow muscles to recover and reduce your risk of injury.
- Hydrate and fuel – drink water before, during and after class, eat balanced meals to energise your workouts and aid recovery.
- For many of us of a certain age, supplementation is also helpful with growth and recovery, eg Vit D, Collagen, Creatine, Magnesium, MSM, Omegas etc.
- Seek help if you feel pain – discomfort is normal, but sharp or persistent pain isn’t. Don’t hesitate to consult a professional.
Celebrating Your Success
Recognise your achievements, big or small. Treat yourself for your dedication – whether that’s new workout gear, a relaxing massage, or simply a quiet moment of praise.
- Keep a journal of your progress and feelings.
- Share your journey with friends or in fitness communities for extra motivation and camaraderie, it will inspire you and others to keep going.
Conclusion
Returning to fitness/dance classes is an act of self-care – it is essential for your mental/physical health, fitness and wellbeing. There will be moments of challenge, but also triumph and joy. By taking it one step at a time, being kind to yourself, and embracing the unique support of group fitness and the DYBO community, you’ll not only regain your former fitness but perhaps discover new reserves of resilience, motivation and be even fitter than before! Remember, the hardest part is often just showing up. The rest is movement, music, friendship and rediscovering what your body and mind are truly capable of and designed to do .
EVENTS
It’s almost here and there are only 2 spaces left!!
We have an incredible treat for you this Autumn!
On Saturday, 27 September, we’re celebrating our 10-Year Anniversary of INDEPENDANCE with five fantastic classes and three amazing presenters—and you’re invited!
Meet our Presenters
Jo Ali – known for her warmth and wealth of experience!
Lady Kat Smith – our rising star, fresh from her debut at the International Fitness Showcase!
Helen Carpenter-Waters – our resident expert, ready to share her energy and expertise!
Class Schedule (1 – 5.30pm)
Street Style – Jo
Soul Jazz – Helen
Latin Funk – Kat
Commercial – Jo
Stretch & Release – Helen
After the classes, we’ll raise a glass of bubbles to toast this special milestone!
Location – the event takes place at All Hallows School, in Farnham, Surrey.
Early bird deal has now ended and the standard price: £45. Please note tickets are non-transferable and non-refundable.
Tickets include all classes and a glass of bubbles.
Don’t miss out on this fantastic opportunity to dance, have fun, and celebrate a decade of INDEPENDANCE.
How To Pay
Bank Transfer
Reference: “INDEPENDANCE Anniversary”
Name: UK Fitness Academy
Acc No: 04284324 and 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 celebrate with you!
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/
This week at DYBO…
Almond & Coconut cake
I found this on Poulef dot com and will definitely be giving this a go. Low carb and gluten free!
Ingredients
3 large eggs
½ cup (120g) plain Greek yogurt
⅓ cup (80ml) maple syrup or honey
1 tsp vanilla extract
½ cup (40g) unsweetened shredded coconut
1 cup (100g) almond flour
½ tsp baking powder
Pinch of salt
Optional Toppings:
Toasted coconut flakes
Sliced almonds
Honey drizzle or a dollop of Greek yogurt
- Preheat your oven to 350°F (175°C). Line an 8-inch round or cake tin with grease proof paper.
- In a large bowl, whisk the eggs until slightly foamy.
- Add the Greek yogurt, maple syrup (or honey), and vanilla extract. Whisk until smooth.
- Fold in the shredded coconut, almond flour, baking powder, and a pinch of salt.
- Pour the batter into the prepared pan and smooth out the top.
- Bake for 28–32 minutes, or until golden brown and a toothpick inserted comes out clean.
- Let the cake cool in the pan for 10 minutes, then transfer to a rack to cool completely.
- Garnish with desired toppings and serve.
Ooooh…if you make it let me know how you get on (or even better save me a bit, ha ha!)
Can’t wait to get all sweaty with you this week!
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.
