Hey DYBO Family – welcome back to the new term of Fitness and Dance! I’ve missed you Monday and Friday crew, but we are back to a full schedule now so no excuses it time to boost your fitness, mood and immune system and get you ready for the autumn and winter months 💜
You might already know that I have been attending summer school and am loving my course in Dance Psychology with Dr Peter Lovett. I love anything related to mental and physical health and well being so this is exactly my thing!
Let me share some science with you that I think you will really want to know!
Let’s talk about a number that might make you sit up and listen i.e. + 2%.
Did you know that after we reach the age of 50, our brains naturally lose about 1% to 2% of their volume and density every single year? mostly in the hippocampus—the brilliant little control centre responsible for your memory, navigation, and learning new things. If you’ve ever stood in the kitchen wondering why on earth you walked in there, you’ve met this natural aging process firsthand!
But here is the incredibly exciting news: you have the power to hit rewind.
The 2% Brain Boost
A groundbreaking 1-year clinical trial proved that while a sedentary group lost their standard percentage of brain volume over 12 months , adults who participated in weekly Aerobic dance didn’t just stop the shrinkage—they actually increased their brain volume by 2%! That is the biological equivalent of rolling back the clock on brain aging by one to two whole years.
All Exercise is Good (But Dance Wins the Gold!) 🥇
Now, let’s be entirely clear: every single form of movement is absolutely brilliant for you. Whether you love lifting weights, heading out for a brisk walk, or unrolling your mat for Fitness Yoga Express, you are doing wonders for your heart, your muscles, bones, internal organs and your mental health. All exercise is beneficial in every conceivable way, and moving your body is always a massive win.
But when it comes to pure, unadulterated brain-boosting power? Science proves that dance dances circles around the rest!
A landmark comparative study published in Frontiers in Human Neuroscience decided to test traditional fitness and flexibility programs against a progressive Aerobic Dance program. The results were a total standing ovation for dance:
- The Ultimate Neuro-Workout: While both groups successfully protected their brains, only the dancers showed a significant, superior increase in brain density across multiple cognitive areas.
- The “Miracle-Gro” Protein: The study revealed that dancing significantly boosted plasma levels of BDNF (Brain-Derived Neurotrophic Factor). Think of BDNF as a premium fertilizer for your brain—it actively generates brand-new brain cells and sparks fresh neural pathways.
The study shared on the Dance psychology course Im on with Dr Peter Lovett, compared the brain density of a group who attended 90mins of Yoga once a week to a group who participated in 90 mins of Aerobic dance once a week for one year . Brain density was measured at the start and end of the year.
The yoga group, still lost 2% brain density, where as the dance group not only maintained that 2% they actually gained 2% !!!!
Why is Dancing a Cognitive Superpower?
When you practice standard, repetitive exercise, your brain can sort of switch off into cruise control. But when you join us for a DYBO movement to music class, your brain is absolutely buzzing (in the best way possible)!
Think about what happens when the music starts. You aren’t just moving your muscles; you are listening to a rhythm, shifting your balance, navigating the floor, predicting your next step, and memorising choreography all at the exact same time. It’s a beautifully complex mental workout disguised as a total party! Add the mood-boosting endorphins and the brilliant laughs we share in the studio, and it’s an unbeatable cocktail for mental vitality.
Ready to Build Some Brain Cells?
The fantastic thing about dance is that it is for everyone. It doesn’t matter if you have two left feet , haven’t danced since school or have been a professional in the past—every time you try a new combination or laugh your way through a missed step, you are actively remodelling your brain!
Come join us this week to get your steps in, fire up those neural pathways, and give your brain the 2% boost it deserves. Check out our latest September timetable below so you can plan your sessions and book your spot in our upcoming Dance-Fitness, Pure Dance, Fitness & Mind body classes.
See you on the dance floor!
Monday
Tuesday
Wednesday
Thursday
Friday
IndepenDANCE Bookings are now open ! Grab your special offer NOW !
Join us for INDEPENDANCE on Saturday 10 October, from 1–5pm, for an uplifting afternoon of dance, featuring special guest presenter Jo Ali, alongside Helen Carpenter-Waters.
Special Offer
Buy now, save £5 – tickets only £35
Full price £40
*Offer ends 30 September 2026
Scroll down for payment options
Your ticket includes all classes:
• Let The Beat Drop – Jo
• Sass & Soul – Helen
• Latin Heat – Jo
• Super Stretch – Helen
Location: All Hallows School, Farnham.
A relaxed, welcoming afternoon of movement, music and fun — come with friends or on your own.
Please note, tickets are non-transferable or refundable.
Secure your place today.
Bank transfer:
Name: UK Fitness Academy
Acc No: 04284324
Sort Code: 09-01-28
Reference: INDEPENDANCE October 26
Once paid, please email helen@dybo.co.uk with the attendee’s name(s) and contact number.
This is a friendly event – all levels of dance are very welcome!
Crispy Honey Roasted Butternut with Cranberries, Feta & Pumpkin Seeds
This cosy autumn recipe is the perfect side dish for dinner (or your holiday table!)
Ingredients:
For the Honey-Roasted Butternut
- 4 cups butternut squash, peeled and cut into bite-sized cubes
- 2 tablespoons olive oil
- 1 tablespoon honey
- ½ teaspoon garlic powder
- ½ teaspoon dried thyme
- ½ teaspoon salt, or to taste
- ¼ teaspoon black pepper
For the Topping
- ¼ cup dried cranberries
- ½ cup crumbled feta cheese
- ¼ cup pumpkin seeds
- 1 teaspoon honey, optional for drizzling
- Fresh thyme leaves, optional for garnish
Instructions
Step 1: Prepare the Oven
Preheat your oven to 425°F (220°C).
Line a large baking sheet with parchment paper. This helps prevent sticking and makes cleanup easier.
High heat is important for this recipe because it helps the butternut squash develop beautifully browned, caramelised edges while remaining tender inside.
Step 2: Prepare the Butternut Squash
Peel the butternut squash carefully and remove the seeds. Cut the flesh into evenly sized cubes, approximately ¾ to 1 inch in size.
Try to keep the pieces similar in size so they roast evenly.
Place the cubed squash into a large mixing bowl.
Add the olive oil, honey, garlic powder, dried thyme, salt, and black pepper.
Toss everything together until every piece of squash is lightly coated.
Step 3: Arrange on the Baking Sheet
Spread the seasoned squash onto the prepared baking sheet in a single layer.
Make sure the pieces have some space between them. Overcrowding the pan can trap steam, causing the squash to become soft rather than beautifully roasted.
If necessary, use two baking sheets.
For the best caramelisation, place some of the flat sides of the squash directly against the baking sheet.
Step 4: Roast Until Golden and Crispy
Place the baking sheet in the preheated oven.
Roast for approximately 30–35 minutes, turning the squash halfway through cooking.
The butternut squash is ready when it is
- Tender when pierced with a fork
- Golden brown around the edges
- Slightly caramelized
- Crisp around some of the thinner edges
Cooking time may vary depending on the size of your squash cubes and your oven.
For extra caramelization, you can roast for an additional 3–5 minutes, keeping a close eye on the squash so the honey does not burn
Step 5: Toast the pumpkin seeds.
While the squash is roasting, place the pumpkin seeds in a dry skillet over medium-low heat.
Toast for approximately 3–4 minutes, stirring frequently.
The seeds are ready when they smell nutty and become lightly golden.
Remove them from the heat immediately and set aside.
You can skip this step if you are short on time, but lightly toasted pumpkin seeds add extra flavour and crunch.
Step 6: Assemble the Dish
Once the butternut squash is roasted, transfer it to a large serving bowl or platter.
Allow it to cool for two to three minutes before adding the feta. This helps the cheese maintain its crumbly texture instead of melting completely.
Sprinkle the dried cranberries evenly over the roasted squash.
Add the crumbled feta and toasted pumpkin seeds.
If you enjoy a sweeter finish, drizzle a small amount of honey over the top.
Garnish with fresh thyme leaves if desired.
Serving Suggestions
This crispy honey-roasted butternut is incredibly versatile.
Serve it as a side dish with:
- Roast chicken
- Grilled Halloumi
- Grilled salmon
- Garlic-roasted fish
- Herb-roasted beef
- Lentil dishes
- Quinoa bowls
We had it last night and it was ‘delish’…
Have a fab week!
Luv 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)
6.30pm: Boogie Fit
7.30pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30pm: 5 in 1 Fitness – with bands, handweights and mat (plus kettle bell if you have one)
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, supplied if you attend in studio) 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
7.15pm Barre Fit
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.
