Well, we are a week into August and so far I have been true to my goal of creating time to enjoy Summer 2026.
Monday was a weird one for me because for the first time since I was a child, and attended gymnastics training/dance for 5 nights a week plus weekends, I had taken the night off – it was a challenge to overcome the emotions and feelings that arose, guilt being a big one!
As planned, I made the most of the evening, going out for dinner and then to see the Odyssey movie with Abbi my niece – we had a lovely evening.
There were no urgent messages from class members telling me that I had ruined their life, fitness or wellbeing and so I guess everyone was ok with-it ha ha.
I’ve had a wonderful time teaching and training clients with fabulous sessions and classes with my darling Divas all week and on Friday, we went out for open air music in the park and a curry!
I know that much of my success as a performer, athlete and professional has been due to creating and sticking with a routine and schedule – lack of routine often results in disorganisation, lower productivity and missed deadlines, as constant ‘freestyling’ leads to chaos and falling short of goals. I’ve seen that evidenced in my personal, sporting and professional life. I also know that occasional spontaneity can lead to creativity – ‘routine makes you routine’ but beware constant spontaneity results in chaos, overwhelm, negative mental health and poor results!
So if you are in overwhelm, have a “can’t do” mindset, are not getting results in whatever you’re falling short in, you can rewire your brain to get to where you want to be? Read on!
Brain Train
Positive and negative thoughts act as “workouts” for your mind. Thanks to neuroplasticity, the brain physically changes its structure based on the thoughts you repeat. Continual negative thinking builds pathways of stress, while intentional positive thinking strengthens networks that promote resilience, calm, and overall well-being.
The Neuroscience of Thought: Positive vs. Negative Thinking
Our brains are naturally inclined to dwell on the negative. It is an evolutionary survival mechanism called the negativity bias, designed to keep us hyper-vigilant to danger. However, in the modern world, this bias can easily trap us in loops of anxiety, worry, and self-criticism ( especially if you watch the news or follow doom and gloom social media)
Here is a look at what happens when you habitually focus on the negative versus when you intentionally cultivate positivity.
The Negative Thinking Loop: Surviving, Not Thriving
When you allow yourself to fall into habitual negative thinking or rumination (constantly dwelling on what went wrong), you essentially train your brain to stay in threat mode.
- Brain Regions Involved: The amygdala—the brain’s fear and threat centre—lights up and grows more active.
- The Chemical Bath: Your body releases high levels of cortisol, the primary stress hormone. Over time, chronic cortisol exposure impairs the hippocampus, which handles memory and emotion, making it harder to break the negative cycle.
- The Neural Connection: Neurons that fire together, wire together. Because you repeat negative patterns, these neural pathways become wide, fast, and automatic.
The Positive Thinking Shift: Structural Rewiring
Positive thinking isn’t just about smiling more; it actively alters the physical architecture of your brain through experience-dependent neuroplasticity.
- Brain Regions Involved: By focusing on the positive, you decrease activity in the amygdala and increase activity in the prefrontal cortex. The prefrontal cortex manages high-level executive functions, emotional regulation, and thoughtful decision-making.
- The Chemical Brain Bath: Positivity triggers the release of uplifting neurotransmitters like dopamine and serotonin. Serotonin, in particular, works to dampen the signals of stress circuits, promoting feelings of calm and well-being.
- The Neural Connection: When you consciously choose to focus on gratitude or empowering thoughts, you build new, stronger neural pathways. Over time, these pathways become your new “default,” making it easier to bounce back from adversity.
Practical Ways to Rewire Your Brain for Positivity
You don’t need to force fake happiness or suppress legitimate feelings of upset to start rewiring your brain. Instead, it requires small, consistent habits to disrupt the brain’s natural negative baseline:
- Practice Daily Gratitude: Write down three things you are thankful for each morning. This simple exercise trains your brain to look for positive stimuli instead of seeking out what is lacking. Try it , it will only take moments and remember we get what we focus on.
- Challenge Your Inner Critic: When a negative thought arises, ask yourself if it is based on fact or just a product of the mind’s negativity bias.
- Use Mindfulness & Meditation: Mindfulness helps you observe your thoughts without judgment. It allows you to create distance from negative patterns and reduce the automatic stress response.
- Envision Your Best Self:Spend time each day in quiet reflection visualizing your ideal future. This activates the prefrontal cortex and boosts motivation and mood.
Our brains are constantly learning and adapting—which means it is entirely possible to train your mind to be more resilient, no matter your age. By intentionally shifting your attention, you can literally rewire your brain for a happier, more optimistic life.
Remember, how you approach your day, your work, your diet, exercise, friendships and every interaction is entirely coloured by what you are thinking about.
Eg. you arrive at a fitness class, in a grumpy mood.
“I can’t be bothered, I resent using this time, oh god it’s hot, I could be at work/home/out with friends” etc.
This negative internal dialogue is literally wiring your brain to get less from the session, not enjoy yourself, not get results etc.
You will also repel others from communicating with you, so you will feel uninvolved, excluded and isolated!
Community and belonging is one of the most valuable benefits of group exercise and dance classes.
Try instead:
“I’m so proud of myself for taking this time to look after my physical and mental well-being, this time for me is important and I’m worth it. I’m pleased that I’m prepared for the heat with my clothing, hydration and cool towel and am proud of the steps I have and am taking!”
Now how does that feel/sound/look, compared to the previous statement!
Our brain will encourage us to repeat positive actions based on feelings and beliefs, so flip your self talk , take control and create the feelings, actions and out comes you want
The Week Ahead
Well, because of the Solar eclipse on Wednesday, I’ve switched the Wednesday night classes to Monday, which means, Step and Barre will be at the Church Crookham DYBO HQ (not All Hallows). Use the Monday night Zoom link if you are joining from home.
For the rest of August only, Monday’s classes are combined with the Tuesday classes,- we had a fab time last week and it was a great success.
This week looks like…
NOTE: This is Monday not Wednesday this week…
Tuesday
Thursday
I love seasonal eating and as you know follow and advocate a gut healthy diet – this one is a corker!
This one-pan Courgette & Summer Egg Skillet is a light, gut-friendly, and high-protein summer meal. It pairs prebiotic-rich courgettes with digestion-friendly herbs, plus lots of protein , making it perfect for breakfast, lunch, or a quick dinner.
Ingredients (Serves 2)
1 medium courgette, sliced /cubed
4-5 large eggs, free-range
1 tbsp extra-virgin olive oil
1 clove garlic, minced
Handful of fresh basil and mint, roughly torn
A pinch of smoked paprika or cumin (for anti-inflammatory and flavor )
Sea salt and freshly ground black pepper
Method
- Prepare the Courgette: Heat the olive oil in a non-stick frying pan over medium heat. Add the courgette slices and sauté for 5 to 7 minutes until tender and lightly browned.
- Add Aromatics: Stir in the minced garlic and your paprika or cumin. Cook for 1 minute until fragrant.
- Add the Eggs: Crack the eggs directly into the pan over the courgette. Season with a pinch of salt and pepper.
- Cover and Steam: Reduce the heat to low, cover the pan with a lid, and let it cook for 3 to 4 minutes. You want the egg whites to be fully set but the yolks to remain beautifully creamy.
- Garnish: Remove from the heat and scatter the fresh basil and mint over the top before serving.
Lovely with a side of Soda Bread and butter or olive oil
Have a fab week, please remember to manage your thoughts and live your best life positively – tell me how you get on!
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 (DYBO Studio)
6.30pm: Step & Strength
7.30pm: Barre Fit
Tuesday (AH)
6.30pm: Cardio, Conditioning & Core
7.30pm: Boogie Fit & Fab
Thursday (AH)
6.15pm: Contemporary Stretch
7.30pm: 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.
50 min Class – £9.00, 60/65 min Class – £9.50
10 Class Voucher: £85 (to be used within 12 weeks of purchase).
Membership: £59, 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: Step & Strength
7.30pm: Barre Fit
Tuesday
6.30pm: Cardio, Conditioning & Core
7.30pm: Boogie Fit & Fab
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.
