For me, October holds a unique charm.
As the tenth month of the year, it is a gentle bridge between the lingering warmth of early Autumn/late Summer and the approaching chill of Winter. Many people find October to be one of the most wonderfully atmospheric months, offering a blend of natural beauty, fun festivities, and a chance to put on your big coat in the morning and T-shirt in the afternoon.
One of the most wonderful elements of October are the transformations in nature. The trees display a stunning array of autumnal colours, with leaves turning a myriad of vibrant shades of gold, orange and red. Locally, we are blessed to live close to many parks, woodlands and areas of countryside providing us with multi-sensory stimulating walks, the sounds of crunchy acorns underfoot, the smell of late flowering plants, the sight of beautiful colours and wildlife spotting as they go about gathering nuts and berries to store (or fatten themselves) for the Winter. During our early morning walks with Miki and Piccalilli (Ruby and Pearl in Mini’s chariot) and again late afternoon, the sound of the amazing bird song is incredible. October is a walkers, twitchers, naturalists and photographers dream season.
October brings a wealth of seasonal produce – from pumpkins and squashes to apples, berries and pears. I’m still picking lettuce, basil and ripening tomatoes. We can also look forward to hearty stews, warming soups and traditional Autumn treats like toffee apples and roasted chestnuts.
It’s the perfect time to get back to a healthy routine of optimal exercise and nutrition, ensuring that our mood, fitness and immune systems are tip top and fortified ready for the dreary winter months.
October is also World Menopause month and I will unashamedly point you in the direction of my 5 part article on the subject. It’s a ‘must read’ for women of all ages and men who have women in their lives!
Meno-thrive: Part One
Written by Helen Carpenter-Waters
Award winning health and fitness professional including specialisms in women’s health (ante-post natal fitness and menopause health, fitness and wellbeing) sports massage therapy, gut health. NLP and life coaching.
At last I’m in fashion! Menopause is the conversation topic of the moment and I’m fully versed in ‘meno’ speak after having experienced it myself and, most importantly, trained and qualified as a Peri-Post menopausal health, fitness and wellness professional!
Menopause is so fashionable that men are getting in on the conversation! The Male Menopause, or andropause/androgen decline, to give it it’s correct title, is when male hormone levels (notably testosterone) decline.
This sometimes, not always, occurs in older/elderly men and is a far slower and more gradual process than the female menopause where cessation of menses occurs rapidly in mid life (from approx. 45 onwards). Rarely younger men have a decline in male hormones but it can happen and requires investigation and relevant treatment.
So gentlemen whilst this article isn’t directly about you, please read on because if you have women in your life (mothers, aunts, cousins, partners, daughters and colleagues), having the correct information about this completely normal, and often challenging part of a women’s life will arm you with the knowledge you need to support, understand and even assist!
Young women – please read on too, not only will you have the information you need to understand and maybe help the older women in your life, but you can prepare for and take action to assist you have as healthy and less troublesome menopause as possible, and help you to recognise when you are entering that phase of your life. Believe me I was in denial when it happened to me!
So…
I wish that there were more informed and open conversations about Menopause for previous generations rather than women mentally and physically struggling behind closed doors with the associated judgment, negative language and attitudes (which I will not repeat or dwell on here).
My Menopause experience is unique to me and whilst there will be many similarities to other women’s it’s important to look at your unique and entire picture without assumptions.
When it finally dawned on me that I was on the peri menopause journey I assumed that by sticking with my healthy life style, ( optimal nutrition and exercise) I could use that the only method of managing my symptoms.
The commonly used mantra that ‘I don’t want to take pills or put drugs in my body’ is one often based on misinformation and I hear it said a lot. Whilst a healthy life style has certainly helped and is indeed essential not optional, I realised that I might need some HRT when I suffered an avulsion fracture of my finger whilst pulling down my fitness leggings!
That was the final straw as I had tolerated severe sleep deprivation, hot flushes every 15 minutes (day and night) constant muscle and joint pain, brain fog, weight gain and, unsurprisingly, horrendous fatigue with very low mood!
I will add that HRT should not take the place of a healthy life style – HRT does not work miracles and it’s not for everyone! I have chosen body identical HRT (it’s plant based) and I regard it as a supplement to replace my oestrogen, progesterone and testosterone.
Today’s 40/50 plus women are running families (kids, partners and often elderly parents), homes, businesses, companies, institutions, even countries whilst dealing with the effects of menopause! Society needs women in their peri menopausal and menopausal years to be healthy, fit and efficient. We live up to another 40-50 years post menopause and quite frankly we deserve to live optimally for all of our lives not just up to the point the children leave home!
What is Peri-Menopause
It is when the ovaries begin to release eggs less frequently (rather than every month) causing a decline/imbalance in sex hormones. This can start in some women very early, from 43 and under, and on average around 45 years of age. Women can be peri menopausal for up to 10 years. Symptoms include changes in quality, duration, frequency and amount of menstrual flow, mood changes, fatigue, skin, hair, nail changes, hot flushes and sweats, (often starting at night), cold flushes, lowered immunity and allergies, poor sleep plus mood changes, memory/cognitive function changes and brain fog, weight gain, bloating, gastric distress reduced or non existence libido and joy of life and here’s a couple of fun ones – burning mouth/tongue and itchy skin any where, Yes including down there and there’s more!
The type of menopause symptoms and severity are different for each woman and an individualised approach to managing symptoms is best. Some women claim to have no symptoms at all where as for others they are debilitating! Listening to someone bang on about about how they sailed through menopause certainly adds to the pressure many women feel under at this time.
What’s the Menopause?
Well technically it’s exactly one year after your final period. You will be menopausal for that final minute and then post menopausal for the rest of your life! However the symptoms of menopause do not end at that point and can persist for years beyond. The average age to become post -menopausal is 51-53 years of age. I had a little chuckle when on a documentary Naomi Campbell was experiencing hot flushes and announced that she must be going through ‘an early menopause’ she is 53! (I’m not the only one who had menopause denial, even super models have it too!).
Take back your Power and Thrive!
The list of symptoms can be a real mood killer and somewhat demotivating, even depressing!
But let’s focus on controlling the controllables because there is so much we can do to eliminate or reduce the negative impact of the menopause!
Firstly, acknowledge and accept that it’s happening, like puberty, it’s a transition in to a new life phase.
Secondly, get some education! Knowledge and understanding clarifies what is needed and dispels myths and harmful misinformation.
Then take action! There is never a better time to sort your life out, sort your lifestyle, get the balance right of work rest and play!
And get support, if you are struggling with symptoms, at work or at home – speak with your GP, women’s health expert, line manager, family, partner, friends, Me!
Ways to Meno Thrive!
Education and information, learn about menopause. Knowledge is power – don’t dwell on the negatives; focus on the positives and the many solutions available and the many advantages that this life phase can bring!
You can visit your GP or private women’s health specialist and request a triage for your symptoms. Check on your vitals, heart function, blood pressure, respiratory function, body composition etc.
You can talk to me about exercise, nutrition, life style and mindset!
Part Two next week.
This week…
Lots of new class choreo and content that I’m thrilled to share with you – it’s gonna be fab!
And in readiness for Halloween, I present…
Vegetable and Barley Soup
I love a hearty warming bowl of soup this time of year. It’s a great way to pack in the nutrition, warm yourself and get a lovely full tummy feeling!
Try this recipe
- 40g ghee (this is clarified butter which you can make yourself, by heating slightly in the pan and scooping off the white milk solids until you have a clear golden ghee!)
- 1 leek
- 2 carrots
- 2 courgettes
- 1 medium potato
- 2 bay leaves
- 2 sprigs of thyme
- 100g pearl barley
- 1.2ltr vegetable stock
- 2 tbsp chopped parsley
- 1 cup of peas
Put the ghee into your pan and add your chopped vegetables. Heat them for about for 5 minutes until they start to soften.
Next add your stock, herbs and the barley. If your barley is raw you’ll need to cook for about 45 minutes to an hour. When using pre-cooked barley, cook your soup for about 10 minutes until the potato is soft. Serve hot – maybe with some sourdough bread and natural butter.
Have a fab week – remember hit me up with your requests and suggestions for music, content and what you would like me to write about or run workshops on!
Love ya,
Helen 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.
