I’m sure I’m not alone in being very moved by the coverage of the Remembrance events across the country and commonwealth. The stoicism of our veterans and the fragility of those once young shoulders, now very elderly, who went to war to protect our freedom, is inspiring and saddening in equal measure. Those old soldiers mourn the loss of their youth, their health, their fallen comrades and according to some of those old men, our modern society !
Do we deserve the selfless sacrifice they made? Are we the generation that has let self interest, greed, gluttony and vanity create a society where we don’t care for others, no longer value goodliness, highly held morals and standards, or care for our planet and all that lives on it!?
In my day to day life I try to help others lead healthier, happier and by extension purposeful lives. I try to do that for myself too. I try not to be wasteful, lazy, greedy or vain. I aim to be thankful, kind and productive, I try to practice self-care regarding my mental and physical health, and by doing so not become a burden on society, the NHS , the country’s finances etc.
At times I fail, these Remembrance events give me a nudge to do better.
No I will never forget , and I will endeavour to ensure no one I connect with will either.
This month we are focusing on men’s health, and our Steve is growing a Moustache for Movember, please do sponsor him if you can (thanks for the sponsorship for those who have already contributed). Moneys raised goes to the men’s health charities supported by Movember.
Here he is one week in, not quite Tom Selleck yet!
You can read more about the charity and campaign by following this link.
Here is the link to sponsor Steve!
Last week we looked at prostate health conditions and this week we take a look at the twins, ie the family jewels, nuts, bollocks, kahunas, nads, gonads, balls…
Testicular cancer is, thankfully, one of the less common types of cancer, it primarily affects younger men, particularly those aged between 15 and 49. In the UK, around 2,400 men are diagnosed with testicular cancer each year.
The main symptoms of which include a painless lump or swelling in one of the testicles, a change in the shape or texture of the testicle, or a feeling of heaviness in the scrotum. Some men may also experience a dull ache or pain in the lower abdomen, back or groin.
There are two main types of testicular cancer: seminomas and non-seminomas. Seminomas tend to grow and spread more slowly, while non-seminomas are generally more aggressive but can also respond well to treatment. Treatment typically involves surgical removal of the affected testicle (orchidectomy), and depending on the type and stage, may be followed by chemotherapy or radiotherapy.
The outcomes for testicular cancers are very good, with more than 95% of men surviving for at least five years after diagnosis, especially when caught early.
Whilst it is not believed that men can actively prevent testicular cancer, at present, what men can do is live a healthy life style and stay fit via, optimal diet, exercise , sleep and stress management thus, they have a better immune system, can tolerate the prescribed treatments and put up a better fight.
How to perform a testicular self-exam
- Perform the exam monthly,
ideally when you are warm, like in the shower, as this can relax the scrotum.
- Check each testicle
with both hands by placing your index and middle fingers behind the testicle and your thumbs on top.
- Gently roll the testicle
between your fingers to feel for any lumps, hard spots, or other changes in size, shape, or consistency.
- Report any changes
to your doctor as soon as possible.
DYBO’s Black Friday Deal
With party season and festive excess around the corner why not take advantage of our Black Friday deal so that you increase your attendance at live classes and catch up when you’ve missed classes or do extra via our ‘on demand’ TV channel!
Some housekeeping…
Please book your classes in advance, including Zoom – let me know at least the day before if you are/not attending as this helps me budget, plan the content and the equipment needed. No shows and last minute cancellations have become all too common place currently.
Change from outdoor shoes to indoor activity appropriate footwear to keep our workout space clean and hygienic – some of our classes involve lying on and touching the floor. This also protects our lovely wood floors.
Bring your own small equipment to prevent cross contamination. The flu and stomach bug season is underway, let’s not share the bugs around. The DYBO equipment at class is for new class members to use when trialling a class. Please bring along your own once you have joined the classes. Whilst I provide sanitising products they are expensive and will, over time, damage my equipment which I then have to replace. There is insufficient cash after class expenses to do so.
When arriving early for your class, by all means please do come in and sit quietly. Conversations amongst those waiting for the next class are distracting for the participants of the class still taking place, and honestly from me too.
Kindly note and adhere to the T’s and C’s of payments and bookings as outlined on the website and our weekly blogs.
Ta muchly,
Love H x
This week
I’ve been a busy bee creating new routines and content – for example check out the new music and routine for Tuesdays Dance Fit & Fab class…the DF&F crew requested K-Pop and so I created a K-Pop inspired dance fitness routine to help the girls be fit & feel fab!
On Thursday the Dancespiration crew have (by Dancers choice) my Independance routine ‘A Dangerous Tango’ – a stunning track blend that gives us goose bumps!
Fitness Yoga crew you have a new easy to follow ‘Fitness Yoga flow’ and of course all of the classes have fresh content and music as always.
9 classes and no repeats every week!
The week ahead…
Blueberry Almond Cottage Cheese Breakfast Bake
I found this on Facebook – it looks delicious and is high in protein.
Let me know what you think!
Ingredients
1 cup cottage cheese
2 large eggs
½ cup almond flour
1 tsp vanilla extract
1–2 tbsp honey or maple syrup (optional for sweetness)
½ tsp cinnamon
Pinch of salt
½ cup fresh or frozen blueberries
2 tbsp sliced almonds
Directions
Preheat oven to 350°F (175°C). Grease a small baking dish or line with grease proof paper.
In a bowl, whisk together cottage cheese, eggs, vanilla, honey (if using), cinnamon, and salt until smooth. Add almond flour and stir until fully combined.
Gently fold in blueberries and half of the sliced almonds. Pour into the prepared dish and smooth the top. Sprinkle remaining almonds on top.
Bake for 25–30 minutes, until set and lightly golden.
Serve warm or chilled for breakfast or dessert – delicious either way!
Have a fab week, love ya!
H xxx
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.
