Did you know that in the next 7 days we have two women focused days, Friday (8th) is World Women’s Day with the theme this year being ‘inspire inclusion‘ – check it out …https://www.internationalwomensday.com/theme
and here in the UK, Mothers Day on Sunday 10th, with the theme being showing appreciation for Mothers.
I would like to celebrate all those who mother too, some are grandparents, aunties (official and unofficial), friends, teachers, carers, nurses, mentors and anyone who takes on the nurturing, caring role performed by all good mothers, well done and thank you!
I see my role, in part, to be like your health, fitness, dance and wellbeing mother, dedicated to helping you to achieve the best health, fitness and wellbeing possible! Sometimes a gentle nudge and encouragement is all that is required and other times a bit of tough love is needed, just like a Mum .
To all the wonderful women in my life, my family, friends and clients please remember that you are ‘amazing’ and making time to put your health and wellbeing (mental and physical) a priority is essential not only for yourself (it’s your right) but actually for the health and wellbeing of your families, friends, loved ones, colleagues and society !
Far too often I see women not making their health, fitness and wellbeing a priority via consistent, relevant and sufficient exercise, mindfulness, nutrition, self-care practice, play, rest and recovery!
Sometimes putting ourselves last is a habit, or is a lack in the belief of the value/need for it, or maybe being a ‘too busy woman’ dedicated to the needs of others is an excuse so you don’t have to bother!
I aim to be a woman that champions other women, supports, encourages and recognises all they do, can do and aspire to be!
To help women create a life where there are no boundaries, limits, judgement or toxic female gender narrative regarding appearance, profession, sexuality goals, roles or potential.
Be aware of the unconscious bias that persists within our society. It’s present when discussing motherhood (or not), and child rearing, sexuality, profession, appearance, education, roles at work and in the home, finance, pensions, research, medication and health care, medical treatment and even pain management.
Examples below…
‘Gender and sex bias in prevention and clinical treatment of women’s chronic pain: hypotheses of a curriculum development’ published in the National Library of Medicine. 25 July 2023.
‘Literature is rich in examples of such biases. Compared to men, women receive less intensive and effective pain care. Women are less likely to be prescribed analgesics and opiates and more likely to receive antidepressant prescriptions than men.’
and…
‘Gender Biases in the Estimation of Others Pain’ published by US Association in the Study of Pain, in their official journal.
‘The present study demonstrates a perceived sex bias in lay perceivers’ pain estimation and pain treatment recommendations. Women’s pain was viewed as less intense and as benefiting more from psychotherapy than men’s pain, and perceivers’ gender role stereotypes about willingness to report pain explained some of this bias in pain estimation. These findings suggest that gender biases in pain estimation may be an obstacle to effective pain care, and that experimental approaches to characterising biases, such as the one we tested here, could inform the development of interventions to reduce such biases.’
The DYBO March Health and Wellbeing Challenge
The Challenge this month is to take just 10 minutes every day for mindfulness – there are so many health benefits to be gained with such a small time investment. As always let me know how you get on!
What’s happening this week
Lots of Funky, Fun and Effective Fitness, Dance and Fabulousness.
And look, Friday’s FFY is back!
BOOK NOW- and spread the word!
Join us for INDEPENDANCE on Saturday 27 April ‘24
With Helen Carpenter-Waters & guest presenter Nikkie Riozzie
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 £5 – tickets only £34*
Normal price £39
*Offer ends Fri 19 Apr 2024
Please note, tickets are non-transferable or refundable.
Payment Options
Bank Transfer – reference ‘INDEPENDANCE Nikkie’
Name: UK Fitness Academy
Acc No 04284324
Sort 09-01-28
If you are doing a transfer, please send a confirmation email to helen@dybo.co.uk to confirm the name of the attendee and your contact number plus email address .
If you prefer PayPal get in touch for details
The most cost effective way to get fit with DYBO is….
Take your Membership out today and save and gain!
Spring is coming, and you might be thinking about tightening up your diet so that when the warmer weather arrives you feel fit, healthy and comfortable in fewer layers? We are lucky to be able to eat well all year round with nutritious gut healthy food but I know that we can all let things slip when the weather is cold and miserable and gain a few unwanted pounds.
Why not try this gut healthy chicory salad to eat as a side dish, as a mini meal or snack!
Ingredients
- 3medium heads chicory, leaves separated.
- 2ripe pears, quartered lengthways, cored and thinly sliced.
- 75g feta, crumbled.
For the dressing
- 2 wholegrain mustard
- 1 runny honey
- 11/2 cider vinegar
- 4 extra virgin olive oil
Directions
Whisk dressing ingredients in a large bowl with some seasoning.
Add chicory and pears and toss gently to coat. Transfer to a large platter, scatter over feta and serve.
Let me know what you think.
And as always let me know how you are get on with the Mindfulness Challenge.
Love ya,
Helen x
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DYBO Live & Online – Next weeks 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, e.g. slip off your outdoor shoes, place 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 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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
