What a weekend!
We celebrated our 10th anniversary of IndepenDancing with a bumper event – three presenters, 5 amazing classes, the most fabulous and fun Independancers and a glass of bubbly!
It was awesome!!
Go to our FB page to check out Pics and Routines of the day!
Here are some of the messages I’ve received…
“I just wanted to say thank you for a fantastic day today! The afternoon was a brilliant combination of different dance styles, and the energy and passion you all injected into your sessions was so amazing! It made me realise what I can achieve!”
“It obviously takes a lot to organise something like this, and it worked perfectly! I’m so looking forward to the next one! “
“Oh my God. I absolutely loved it. Would do it all again today if I didn’t ache so much lol. Well done ladies awesome job xxx”
“Absolutely fantastic day, as always!! Massive lunatic grin on my face on the drive home. Thank you all for another cracking day of dancing x”
“Fabulous day, not only great presenters but fantastic choreographers”
And many more !
So that was Saturday, on Sunday we enjoyed a damp day at Dogfest and guess what, our old boy Mikidoodah, aged 16 ½ won the Golden Oldie event…we are very proud!
Last week I promised you an article about Weight Loss jabs, well here it is…
Benefits & Risks of Weight Loss Jabs & Maximising Their Effectiveness – A Guide to Medical Weight Management Injections
Introduction
Weight loss jabs, also known as injectable medications for weight management, have grown increasingly popular as an aid for individuals struggling with obesity or having difficulty losing weight through traditional means alone. These injections, typically prescribed by healthcare professionals, work in various ways to support healthy and sustainable weight loss. In this guide, we will explore the key benefits of weight loss jabs and provide practical tips on how to make the most of them.
My view is that when individuals have battled with excess weight for many years, their physiology and psychology becomes wired to retain weight and if getting slim was as simple for these individuals as just eating less and moving more there wouldn’t be an obesity crisis in this country, and many other countries. In 2023 to 2024, 64.5% of adults aged 18 years and over in England were estimated to be overweight or living with obesity.
The UK’s obesity and overweight problem costs society £126 billion in 2025, according to a Nesta commissioned study by Frontier Economics. This total includes £30.8 billion in lost productivity and £71.4 billion in years spent in poor health, plus costs to healthcare and social care. Plus, of course, impact on mental and physical health for the individuals themselves!
Benefits of Weight Loss Jabs
- Clinically proven weight loss – GLP-1 agonists like semaglutide (Wegovy) and liraglutide work by mimicking hormones that reduce appetite and calorie intake and thus suppress cravings and appetite and keep users feel fuller for longer. Studies show average weight loss of 15-20% of body weight over about a year, with some individuals losing more.
- Many weight loss injections are based on medications that have undergone rigorous clinical trials. These studies often show that patients using weight loss jabs, alongside diet and exercise, lose significantly more weight compared to those relying on lifestyle changes alone.
- Improved metabolic health – weight loss injections can have positive effects on blood sugar control, reduced risk of type 2 diabetes, and better cholesterol levels – especially in individuals with underlying conditions.
- For individuals with obesity-related health problems, weight loss jabs can provide much-needed support to help reduce risks and manage conditions such as high blood pressure, sleep apnoea, and joint pain.
How to get the most out of Weight Loss Jabs
- Consult a Healthcare Professional, follow expert guidance.
- Always seek medical advice before starting any weight loss jab. A qualified professional can assess your suitability, prescribe the correct medication, and monitor your progress.
- Follow a balanced diet ensuring adequate micro and macro nutrients, eat smaller but nutrient packed meals low in sugar, starchy carbs, ultra processed foods and unhealthy fats and eat lots of fibre, colourful plant based foods, lean proteins from poultry , fish, pulses, lentils, seed and nuts.
- Stay active and keep busy, occupy your mind and body throughout the day to help break boredom and unconscious eating habits.
- Physical activity is essential for weight loss and maintaining overall health. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, cycling, running, dancing, gym work or swimming. Ensure muscle building and maintenance training is undertaken several times a week, to maintain and boost metabolic rate. A common problem for people reducing calories with a goal to lose fat is that that they lose muscle mass which ultimately results in lower metabolic rate and loss of strength etc.
- Monitor progress and adjust as needed – either increasing, or maintaining dosage of weight loss medication.
- Regularly track your weight, health markers, and how you feel. Share updates with your healthcare provider so they can adjust your treatment plan if necessary.
- Drink plenty of water throughout the day to support metabolism and help manage hunger.
- Address behaviour and mindset – weight loss is not just physical; emotional and psychological factors matter too. Consider support groups, counselling, or behavioural therapy to maintain motivation and healthy habits.
- Adhere to the prescribed regime – take your weight loss injections exactly as prescribed, and do not skip doses or self-adjust without consulting your doctor.
Side Effects
- Common gastrointestinal issues: nausea, vomiting, diarrhoea, bloating, and constipation are frequently reported.
- Other side effects: some users experience headaches, dizziness, and hair loss.
- More serious complications: less common but more severe risks can include pancreatitis (inflammation of the pancreas), gall stone disease, kidney problems, and in rare cases, depression.
Always report side effects to your prescribing practitioner.
Conclusion
Weight loss jabs offer promising benefits for those seeking effective medical support in their weight management journey. It is intended for people whose weight is an issue for their health ie. diabetes, heart and circulatory diseases etc and is currently available via the NHS for those with BMI over 40%. I fear that is being sourced outside of medical support by those who do not need it and therefore provides a risk of illness (mental and physical) that outweighs benefits. By combining weight loss medications with a balanced diet, regular exercise, and ongoing medical supervision, individuals can maximise their results and improve overall health and wellbeing. Remember, successful weight loss is a holistic process that goes beyond medication and requires commitment to lifestyle changes and self-care for the present and future health.
It’s nearly October, eek!
Remember fitness and health is essential all year round not just when our bodies are more on display! Which means you need our classes more than ever in the Autumn and Winter and when those sofa surfers and couch potatoes are tempted to stay in, turn up the thermostat and watch TV!
To help with your motivation, we have an amazing membership deal which provides you with 9 fantastic all-encompassing, inspiring classes per week, priority booking for Studio and Zoom, complimentary and exclusive access to the TV channel plus discount for all our one to one services!
It’s the most cost effective way to stay in shape with DYBO. Check out the deal below…
Please note our class schedule change this week, due to the closure of the school to outside bookings on Thursday (and Sunday!)
Monday
Tuesday
Wednesday
Thursday – note venue change!
Friday
Sunday Afternoon!
Spinach Lentil Curry
Perfect for Autumn and Winter – warming, comforting, great for gut health, nutritious and delicious!
Ingredients:
– 1 cup dry green or brown lentils, rinsed
– 4 cups fresh spinach, chopped
– 1 onion, finely chopped
– 2 tomatoes, chopped
– 1 green chili, chopped (optional)
– 4 cloves garlic, minced
– 1-inch piece ginger, grated
– 1 teaspoon turmeric powder
– 1 teaspoon cumin seeds
– 1 teaspoon ground coriander
– 1 teaspoon garam masala
– 1 teaspoon ground cumin
– 1 tablespoon vegetable oil
– 2 cups vegetable broth or water
– Salt to taste
– Fresh coriander for garnish
Steps:
1. Heat the vegetable oil in a large pot over medium heat. Add the cumin seeds and sauté for 30 seconds until they begin to pop.
2. Add the chopped onion, garlic, and ginger, and sauté until the onions become soft and translucent.
3. Stir in the chopped tomatoes, turmeric, ground cumin, ground coriander, and garam masala. Cook for 5 minutes until the tomatoes soften.
4. Add the rinsed lentils and vegetable broth or water. Bring the mixture to a boil, then lower the heat and simmer for about 20-25 minutes, until the lentils are tender.
5. Stir in the chopped spinach and cook for an additional 5-7 minutes until the spinach wilts and the curry thickens.
6. Season with salt to taste and garnish with fresh coriander.
7. Serve hot with basmati rice or naan. I use chick pea rice for lower carbs and higher protein
Tell me what you think.
I can’t wait to share this week with you and the coming weeks as we build up to party season!
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 (DYBO Studio)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
Friday (DYBO Studio)
6.30-7.15pm: Friday Fitness Yoga Express
Sunday (AH)
1.30pm: Dancespiration
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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
Friday
6.30pm Friday Fitness Yoga Express
Sunday
1.30pm 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.
