Like many people I’m not a fan of the damp and dark November days, but obviously there is nothing we can do about it except change our mindset and control the controllables.
So what are those controllables?
Remember, how we feel is often ( not always) a matter of choice so start each day as if it were on purpose and change that internal dialogue.
Switch “Urgh” to “Ok let’s start this day as if it were on purpose”, “how do I want this day to go, what do I want to get done, how do I want to feel and how will I make it happen”.
Remind yourself every morning (and throughout the day) of all your blessings and opportunities – even when good stuff doesn’t land in you lap!
When things are a bit rubbish, the angle from which we view them can attract better things.
And remember…
…problem solved!
Are you stuck for Christmas Gifts?
Are your family stuck for gifts for you?
In my Stock cupboard I have some DYBO sweat shirts and T-shirts in stock, black sweat shirts, white, turquoise, black and royal blue T-shirts, plus Resistance Bands and Yoga Mats.
I also have a range of Synergy Gut Health and nutrition supplements and can put together a bundle for you to gift.
(and to give yourself!)
I also offer Gift Vouchers for Classes, Memberships and One to One services that can be emailed to you.
Whats happening this week ?
Saturday 25 November
This one-day online event brings together 20+ speakers from across the fitness sector to help boost your career knowledge.
With three dedicated streams covering topics from Group Exercise, Yoga, and Pilates, you can mix and match the sessions to suit your interests and practices.
Join my session ‘Release Relax and Restore’ (at 3pm) in the group ex stream.
1 event | 3 streams | 20+ speakers
Get your ticket from just £25 today.
Find out more and book your ticket here: https://emduk.org/instructor-revolution-23/
Independance – book now to guarantee your place and discount…
Join us for INDEPENDANCE on Saturday 27 April ‘24
With Helen Carpenter-Waters & guest presenter Nikkie Riozzi
Enjoy four creative and unique masterclasses;
- House is a Feeling – Nikkie
- Soul Motion – Helen
- Fluid Art – Nikkie
- Release – Helen
Location – All Hallows School, Farnham, GU9 9HF
Special Offer
Buy now save £10 – tickets only £29*
Normal price £39
*Offer ends Wed 31 Jan 2024
Please note, tickets are non-transferable or refundable.
Pay via BACS to UK Fitness Academy Ltd.
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Menopause Health and Wellbeing, Part 3
Written by Helen Carpenter-Waters
Award winning health and fitness professional including specialisms in Women’s Health, (ante-post natal, menopause health fitness and wellbeing) Sports Massage Therapy, Gut Health. NLP and Life coaching.
To take HRT or not to take HRT – that is the question?
Hormones run the show!
There are almost 50 hormones in the human body and they really do run the show. In this article, I will focus on the female sex hormones, including testosterone, and how they affect everything!
Glands, part of the endocrine system, create hormones, the main female hormone-producing glands are:
- Thyroid: creates hormones that influence metabolism and heart rate
- Parathyroid: manages the volume of calcium, phosphorous and Magnesium in the body
- Thymus: helps with the function of the adaptive immune system, generating T cells, and the development of the thymus. Plus inhibits the raging process
- Pancreas: this gland produces the insulin that helps control blood sugar levels
- Ovaries: the ovaries secrete oestrogen, testosterone, and progesterone, the female sex hormones
- Hypothalamus: controls body temperature, hunger, thirst, sleep, sex drive, mood and the release of hormones from other glands
- Pituitary: controls other glands and makes the hormones that assist the growth process
- Pineal: Also known as the thalamus, this gland creates serotonin, a mood hormone
- Adrenal: Adrenal glands generate many things including DHEA (which can turn into Testosterone or Oestrogen) and Cortisol, the stress hormone
Oestrogen
Oestrogen is a group of over thirty related hormones. The three primary oestrogen hormones are oestradiol (E2), oestrone (E1), and oestriol (E3). Oestradiol is considered the most potent oestrogen and oestriol is considered the weakest. A number of oncologists have promoted the use of oestriol (E3) in breast cancer patients who require assistance in alleviating the symptoms of menopause, rather than prescribing E1 and E2. Oestrone is considered to be the oestrogen that promotes cancer where as, oestriol appears to be protective against cancer and oestradiol is believed to be cancer neutral (not increasing or decreasing the risk of cancer).
Oestrogen;
- Supports the growth & regeneration of female reproductive tissues
- regulates the menstrual cycle
- affects the growth of breast tissue
- assists in maintaining libido in women
- helps to maintain healthy levels of cholesterol
- helps to keep the pelvic floor strong and healthy
- supports the health of skin, hair, nails and bones
- affects mood and overall brain function
Progesterone
Is most widely known for its influence on the uterus, playing a key role in preparing womens bodies for the pregnancy. When a fertilized egg reaches the uterus it requires a healthy, thick uterus lining to attach to and grow. Progesterone controls the growth of this lining, with higher levels increasing the thickness of the lining of your uterus. Hormonal levels rise in the first half of the menstrual cycle as the body prepares for potential pregnancy and stays elevated during pregnancy to promote a healthy pregnancy.
Low Progesterone levels can result in PMS, heavy periods, and low fertility.
Another important function of Progesterone is to support the balance of Oestrogen levels. If levels are too low, Oestrogen dominance may occur, allowing this hormone to build up in your body and cause several issues including breast/uterine cancer. A healthy balance of Oestrogen and Progesterone is critical for optimal functioning of the female body.
Every cell in your body has a receptor for Progesterone, which means it affects the entire body. Progesterone affects the amount of fluid that females retain, helps to maintain strong bones, keeps skin from wrinkling and looking older, acts as an anti-inflammatory agent, can increase libido, etc. One of the overlooked functions of Progesterone is that it promotes healthy nerve cell growth and can create a calming effect, relieving stress and promoting brain health, which improves focus and memory.
Symptoms of low Progesterone levels
Low levels, or hormone imbalance, can cause many symptoms. Some women may experience:
- Headaches and migraines
- Mood changes, depression, and anxiety
- Poor sleep
- Irregular periods, including unexpected stops (amenorrhea), abnormal uterine bleeding, and missed periods
- Spotting and abdominal pain during pregnancy
- Miscarriage or infertility
- Dry, wrinkled, aged appearing skin
- Osteopenia/Osteoporosis
When an imbalance between Progesterone and Oestrogen occurs, other problems can arise, such as…
- Weight gain (particularly around the mid section)
- Decreased sex drive
- Mood swings
- Premenstrual Syndrome (PMS)
- Heavy bleeding
- Breast tenderness
- Fibrocystic breasts
- Gallbladder issues
- Menopause-like symptoms, such as hot flushes, night sweats, and vaginal dryness
Testosterone
Testosterone is known as male sex hormone, or androgen, but it is essential, in smaller amounts, for women’s health and is produced in a woman’s ovaries. Combined with oestrogen, testosterone helps with the growth, maintenance, and repair of a woman’s reproductive tissues, bone and muscle mass, strength and libido. Libido isn’t just about sex drive, its about get up and go, confidence, self esteem and feeling strong, as well as being physically strong and so on.
HRT
Hormone replacement therapy has been around since the 60’s and has evolved over the years becoming more popular for women from the 90’s onwards. It is available today with a greater variety of options than in previous years i.e. in the form of oral tablets, capsules, pessary’s, skin gels, patches and intrauterine devices.
It is regarded as far safer today than ever before, indeed Body Identical HRT is regarded as better for you than not taking it and evidence suggests that it’s use is preventative against osteoporosis, heart disease, dementia and breast cancer.
Not every woman can (for medical, personal choice or religious reasons) or wants to take it and no women should be made to feel judged for that choice, as indeed, neither should the women who have chosen to take it!
Body Identical v’s Bio Identical HRT
Body Identical (rBHRT) are plant derived and offer precise duplicates of female human hormones, which originate in the human ovary, as well as the adrenal and thyroid glands.
They are a type of oestrogen called estradiol, and the only UK licensed progesterone, delivered as a micronised progesterone, is called Utrogestan.
There is a combined etsrodiol and micronized progesterone product called Bijuve.
The marina coil is not body a identical progesterone HRT (it is a synthetic hormone, although clinically approved as safe)
It is used as contraception prior to the menopause, during peri-menopause and afterwards as progesterone replacement at which time an oestrogen replacement will be given additionally .
Bio identical HRT (BHRT) is a pharmaceutical cocktail of HRT that is created based upon results of the women’s blood and saliva tests. This is not available via the NHS and is not authorised via the regulatory authorities. This is because an individualised prescription is difficult to assess for safety and effectiveness.
NB. there are private women’s health companies that offer it.
At a glance…
Testosterone HRT is sometimes prescribed for women, although very difficult to get through your GP as it’s not currently approved by NICE due to insufficient quality research for use by women. It can be given via a private clinic or GP if there is clinical need.
HRT on the NHS
It is now possible to get a one-payment certificate for your HRT prescription, which for £19.30 per year covers all your HRT prescriptions – here is the link:
https://www.gov.uk/get-a-ppc/hrt-ppc
The final part of my menopause series will include what influences how well we feel as we pass through the menopause phase of life, what we can do to help ourselves or our loved ones and any questions you might have.
You can email me privatively on helen@dybo.co.uk with your questions, suggestions and to book one to one appointments.
Chick Pea and Peanut Curry (found on Kay Nutrition dot com)
This is the perfect weather for curry and this recipe is perfect for gut health, is low carb, high protein and offers steady release energy helping to balance blood sugar levels.
(particularly if you go for brown rice to accompany or chick pea rice, which I love)
Ingredients
- 1 tablespoon nut or vegetable oil
- 1 onion, diced
- 4 cloves garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 1/4 teaspoon chilli flakes
- 1 teaspoon salt ( or less , not essential)
- 2 medium sweet potatoes, peeled and cubed (roughly 4 cups)
- 14 oz diced tomatoes (fresh or from a carton)
- 2 cups vegetable broth
- 1/2 cup peanut butter, smooth or chunky (check there are no added sugars, no sweeteners and no palm oil)
- 14 oz can chickpeas, strained and rinsed
- 2 cups spinach, roughly chopped
To Serve (optional):
- Cooked rice
- Lime, cut into wedges
- Cilantro, roughly chopped
- Peanuts, roughly chopped
Directions
- In a large pot on medium-high warm, warm the oil.
- Add onion and cook for 3-4 minutes until tender and translucent. Add garlic and cook for an additional 1-2 minutes until tender.
- Add curry powder, cumin, chilli flakes and salt and cook for 30 seconds or until fragrant. Add cubed sweet potatoes and stir to coat in the onion and spice mixture.
- Add diced tomatoes, broth, peanut butter and chickpeas and stir to combine. Bring to a boil, then reduce to a simmer, cover and cook for 15-20 minutes until the sweet potatoes are tender and can easily be pierced with a fork.
- Once cooked, add chopped spinach, stir to combine and cook for an additional 1 to 2 minutes until wilted.
- Serve immediately on its own or with a side of rice, and/or top with a squeeze of lime, sprinkle of cilantro and chopped peanuts.
Tell me what you think!
I look forward to hearing about how you are creating your amazing week!
Love ya,
Helen x
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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
Wednesday (DYBO Studio)
6.30-7.15pm: Old Skool, Step & Strength – Step, hand weights and band.
7.30-8.30pm: 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
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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 over the past, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been 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.
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 – 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 at times 2 x tennis balls and a sock!
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
On the night
*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, enter and be in their personal exercise space between 5 and 10 mins before the class,
*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, 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 cues.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than 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 as some of our clients are more vulnerable to infection and wary .
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 you 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, 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, I now have to rebuild my group exercise business after months away from face to face teaching due to the pandemic and more recently these flu and cold bugs.
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.
£7.50 per class.
10 Class Voucher: £65 (to be used within 12 weeks of purchase).
Membership: £50, 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 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
Wednesday
6.30pm: Old Skool, Step & Strength – Step, hand weights and band.
7.30pm: Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm: Contemporary Stretch
7.30pm: Dancespiration
****** 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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
