I was having a lovely chat with some DYBO family at the weekend discussing reasons why people exercise, from our chat it seems these reasons change over the years.
When young our motivation to exercise is often our appearance i.e. reducing body fat, getting lean etc and for today’s young women the trend is to have a big bum and thick thighs (more about that in a bit), where as when I was a dancer being slim with small boobs, small bum and a natural healthy girl next door was the desired look. There is pressure on young men too, the aesthetic for lads today is to have big arms, chest and back and be hairless! So no more Tom Selleck ‘hirsutism’, little to no muscle definition, and just a sexy wink and sense of humour. It is not healthy – mentally or physically – for us/anyone to pursue an ‘on trend’ ‘fashionable’ body shape and it’s ridiculous and damaging to our health to try – especially as fashions can and do change from year to year!
With exercise and diet we can gain or lose muscle and we can gain or lose fat, the rest is genetics or cosmetic surgery and maybe involves pharmaceuticals.
Peter Andre famed in the 90’s for his washboard abs described recently how he looked great at the time but felt dreadful; he was on an unsustainable regime of excessive training and diet that left him miserable, strained his adrenals, caused burned out, a weakened immune system, and low mood!
It’s not okay to have a large % of the population being regarded (by society or themselves) as unattractive based on what is fashionable rather than what is healthy and natural for that person! Remember the fashionable look may still be unattainable for most – even with excessive training and strict dieting.
In the 50’s, Sophia Loren, Gina Lollobrigida and Marilyn Monroe had the curvaceous figures that everyone of the era aspired to have. In the 60’s, the waif-like looks of Twiggy and Jean Shrimpton, were regarded as perfection. The 80’s gold standard was the narrow hipped Jane Fonda, Cindy Crawford and Naomi Campbell – all tall, willowy and athletic; in the 90’s, Kate Moss came along with a small chest and the ‘druggy’ miserable look became a trend.
Later in the 90’s the Gladiators, from the TV show, made muscles more desirable which helped the the gym industry get up to full pace as going to the gym became fashionable. The ‘noughties’ introduced the Kardashians to the world with their ‘fake look’ that has now evolved to become more ‘pornstar’ and cartoon-like with huge boobs, bum, thighs and lips. Cosmetic surgery has never been so prolific which when combined with the filters and apps on phones etc. has resulted in young people not knowing what genuine natural beauty looks like, they then hate their natural bodies and faces! The impact on confidence and mental health is huge and the consequences will be far reaching!
The truth is we are all different shapes naturally! We must learn to love ourselves for that, we must stop comparing ourselves to or envying others, we must stop commenting on or being part of conversations about weight gain/loss, size or appearance!
When we take care of our fitness, health, nutrition, sleep and stress levels we will feel, look and be the best version of ourselves and , not by chance, we usually look our best too!
Athletes, dancers and performers ask a lot from their bodies (been there!) and their motivation to train hard is about doing what it takes to achieve optimal performance, but anxiety about weight and appearance are also an issue for many of these elite performers too. It is estimated that 35% of elite athletes suffer from disordered eating, anxiety, depression and burnout! It is reported that it’s even higher for dancers and other aesthetic performers and sports people at around 45%!
I’m not naïve, I know that for many recreational exercisers weight management is a big influencing factor in their reason for attending exercise sessions and of course it is part of the equation but it does so much more for us!
Exercise strengthens bones, joints, connective tissue and muscle, which helps us stand taller, with correct posture, move with ease, improving our appearance whilst making us look youthful and dynamic, and also reduces wear and tear on all of our organs and tissues!
It improves our mobility, spacial awareness, balance and co ordination which enables us to do do life with less risk of injury, and more efficiently.
Exercise improves major organ function e.g. heart, lungs, digestive system, reproductive system, hormonal health/balance, brain health and function plus cognition!
Exercise increases circulation, improving skin tone and clarity (again helping us look youthful).
It boosts mood and alleviates depression and anxiety (turning that old frown upside down!).
There are also many emotional and social reasons to exercise in groups/with another person and it makes financial sense too! A small investment in a class or PT session makes us happier, healthier, more energetic and efficient (physically and mentally), nicer to be around, easier to work with and for and we take fewer sick days and get more done when we become and stay fit!
It’s not about being skinny! Many studies have shown that individuals who are ‘above average weight ’ but exercise optimally are healthier, happier and live longer than those who are within ‘normal body fat’ ranges but who do not exercise!
What’s your reason for coming to our classes ? I would love to know.
And…here comes a challenging question…if you are not attending our classes/training do the reasons why not, outweigh the benefits you could have when you do come along and join the fun!?
Thank you
To Catherine, Tosh, Kay, Roger and Abbi who came along to the All Hallows fete to man the DYBO stand.
I hope we have gained some new participants but either way I had a lovely few hours hanging with you lovely people.
Thanks to Dec and Steve for helping with prep and set up.
Sorry!
I was held up at A&E on Thursday and was not released until after Classes would have started. From my gurney I reached out to Sarah and Lynne to cover but they couldn’t help out at such late notice this time. We did send everyone an email and posted a message in our DYBO private FB group a few hours before class starts but I know some of you didn’t pick up the message and so turned up and logged in, sorry. You were also sent link to the DYBO TV channel to do the classes that were missed. It is still available.
May I ask that you make it a habit to at least check our Facebook page before you head out to class, I often post about what you need to bring with you, or any traffic snarl ups etc. and if, on the very rare occasion, there is something wrong my end.
Holiday spaces…
Due to client holidays, I have a few spare slots available this week if you would like to book in with me send me a message?
What’s coming up ?
Due to popular demand our Pride classes have an ‘Encore’ this week at Boogie Fit and Dance Fit! Come and join the celebration!
I have prepared a new Dance routine for the Dancespiration crew, so it’s a great week to start and of course you have fresh class and training content in all classes and training sessions … whoop whoop….
Do you have Thyme?
Over the last few weeks I have been exploring the healing benefits and sharing recipes of the herbs and plants we grow in our own gardens.
This week I talk about Thyme.
We are familiar with Thyme as a herb in our kitchen cupboards (cue the funny sketch by Michael Macintyre, I shall never be able to say 5 spice without laughing) but it may also provide numerous health benefits, such as treating acne, clearing mucus/coughs, fighting infections, boosting mood, reducing blood pressure and more. Check out this page for more info! https://www.healthline.com/health/health-benefits-of-thyme#benefits
Apparently it keeps mould at bay, repels mice and is great as a mosquito spray!
Try making a homemade repellent by mixing 4 drops of Thyme oil for every teaspoon of olive oil, or mixing 5 drops for every 2 ounces of water. and put in a spray bottle or massage on your skin
(To make Thyme oil…crush a handful of Thyme sprigs/flowers with mortar and pestle, place in a pan with a covering (cup) of thin very runny vegetable oil, heat until lightly bubbling for 5 mins, cool, strain off and store in an air tight jar or bottle)
You can make a salad dressing or marinade for BBQ food as follows:
Make Thyme oil as above but use Olive oil and add some cloves of garlic during the crushing phase. (I only use one clove as I’m not a garlic fan but go with your own personal taste, garlic is good for you! (Go easy if you have IBS or want a snog, ha ha). After boiling and cooling the mixture add more oil a pinch of salt and a splash of white wine vinegar and ,if you like, a squeeze of half a lemon or the zest of half a lemon. Store in an airtight jar or bottle with a sprig of Thyme and piece of garlic in the bottle and allow to develop for a few days before using!
Let me know how it turns out.
Have a fab week,
Love ya!
Helen x
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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
Wednesday (DYBO Studio)
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 (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)
6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.
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Joining us at All Hallows? – 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.
To ensure that is the case I just want to share with you our class protocols to inform and reassure everyone. Not everyone has been out and about much over the past, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been lifted. Please be patient with each other and me – I have the responsibility of keeping you all happy and safe whilst complying with governing body guidelines and providing the best experience possible.
*Denotes for you to do, the rest is just info…
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.
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 – 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 at times 2 x tennis balls and a sock!
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
On the night
*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, enter and be in their personal exercise space between 5 and 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 in 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 cues.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than double in fact) indeed the government have lifted all guidelines, so it will be easy to maintain 2m social distance but please do keep your distance as some of our clients are more vulnerable to infection and wary .
I will maintain social distance, however I will have a visor/mask if I have to come close to provide first aid etc.
After an entire teaching career facing my class participants with my back to the mirrors I have made the change (for now) to face the mirrors, this is for my safety in this strange Covid world, but I assure you that I will still be able to see everything you get up to and will coach, encourage and nag as effectively as usual!!!
*After a wonderful class and virtual hugs, 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, I now have to rebuild my group exercise business after months away from face to face teaching due to the pandemic and more recently these flu and cold bugs.
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.
£7.50 per class.
10 Class Voucher: £65 (to be used within 12 weeks of purchase).
Membership: £50, 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 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
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 Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.
****** 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.
