Well almost, yes! It’s nearly March and I definitely see nature starting to wake up – not much longer so hang on, we will make it!
Everything seems so much easier when days are longer and brighter. For those of you who stepped up to the fitness and healthy life style plate in January, you will be beginning to notice the benefits. Actually, healthy habits typically take 2 to 5 months (roughly 59 to 154 days) to become automatic, as opposed to former suggestions of 3 weeks. Simple habits like drinking water may stick in about 18 days, more complex habits like exercising can take up to 254 days (roughly 8 months) for some individuals.
Studies show that repeated, self-chosen habits are more likely to stick than infrequent action imposed externally.
Key takeaways on effective Habit Formation:
- Average Time: The average time for a new behaviour to become automatic is 66 days.
- Individual Variability: The range is broad, with habit formation taking anywhere from 18 to 254 days depending on the person and the new behaviour.
- Consistency Matters More Than Perfection: Missing a single day does not significantly affect the long-term habit formation process, but remember get back on track asap
- Complexity Affects Speed: Simple actions (e.g., eating a piece of fruit) become automatic faster than complex routines (e.g., daily exercise).
- Best Practices: Focus on consistent, daily/frequent, set, specific, routines and manageable yet compelling goals.
Over the past few weeks I’ve been sharing with you information about skeletal alignment from the feet up. Well this week we have got to the shoulders, which of course are influenced not just by the shoulders themselves (unless in the case of poor habit, birth/genetic influences, trauma and injury) but by the rest of the skeletal system, such as spine, ribs and even pelvis.
Proper shoulder alignment means…
…our shoulders are level (same height), relaxed, and not slouching forward.
Ideally, when viewed from the side, they should align with your ears, hips, and ankles, allowing for a full, comfortable range of motion.
Misaligned shoulders – often seen as one being higher than the other or one shoulder rolling forward, one or both shoulder blades sticking out at the back and combinations of all misalignment issues. Apart from less appealing aesthetics, poor shoulder alignment can lead to pain, muscle tightness in the neck and upper back, injuries such as strains, frozen shoulder, bursitis, rotator cuff issues etc. and long-term joint strain.
Signs of poor shoulder alignment
- One shoulder sits higher than the other
- Rounded or forward-tilted shoulders (slouching)
- Scapulae Winging – both, one or both uneven
Symptoms
- Neck, shoulder, or upper back pain or tension, restricted movement
- Limited range of motion (e.g., pain or restriction when reaching overhead)
- Tightness or pain in the front of the chest
Common causes of misalignment
- Sedentary Lifestyle: Prolonged sitting and looking at screens.
- Muscular Imbalance: Overactive, tight chest muscles pulling shoulders forward and weak upper back muscles (rhomboids, traps). Poor postural habits, imbalanced sports or training.
- Daily Habits: Carrying a heavy bag on one shoulder, sleeping on one side, or using a phone under chin or mouse with one hand.
- Structural Factors: Conditions such as scoliosis, uneven hips, or leg length discrepancies.
How to fix shoulder alignment
Improving shoulder posture involves often strengthening the upper back, back of shoulder and neck and stretching the chest to restore balance. At times it might require a more nuances and ipsilateral (ie. not the same for both sides) approach. Body work such as deep tissue massage, manipulation or physio might be necessary. Here are some simple exercises that can help.
- Doorway Pec Stretch: Stand in a doorway, place your arms on the frame at 90-degree angles, and step forward until you feel a stretch in your chest, holding for 20-30 seconds. Repeat with elbow above shoulder level and again below shoulder level
- Shoulder Blade Squeezes: Draw your shoulder blades together and down, as if holding a pencil between them, to activate the muscles.
- Wall Angels: Stand with your back, head, and bum against a wall, then slide your arms up and down like a snow angel, keeping your shoulders against the wall.
- Thoracic Mobility: Lie back over a foam roller, chi ball or exercise ball to reverse the forward curve of the spine.
- Ergonomic Adjustments: Position your computer monitor at eye level, keep elbows at a 90-degree angle, and sit upright. Have your TV at eye level and avoid looking down at your laptop, or phone for long periods.
When to seek care
If misalignment is causing significant pain, or is due to a suspected injury (like a dislocated shoulder), or is accompanied by numbness, it is advised to consult a Doctor, Physiotherapist or Chiropractor/Osteopath.
The week to come…
As we draw to a close our Pink February theme, I want to thank you for your commitment, fun times and lots of laughter – even on the gloomy days.
We will continue to be in the pink for the rest of the month too. Then we will sparkle in March !
INDEPENDANCE
Independance places are going fast already, so book now!
Join us this May — and save £10! (details below)
We have a brilliant afternoon planned for you! On Saturday 9 May we’re bringing you a feel-good dance event with four energising classes — and you’re invited.
There’s also an early bird offer, so you can secure your place for £30 (saving £10) if you book before 24 April.
Meet your Presenters…
Lady Kat Smith – returning after the amazing response to her debut, bringing her signature style and energy
Helen Carpenter-Waters – your resident expert, guiding you through fabulous dance movement and stretch
Class Schedule (1–5pm)
OG Jam – Kat. ‘The original Gangsta Jams, with an easy to follow street dance style with flava’
Express – Helen. Helen’s signature style that allows you to truly ‘express yourself through dance movement and original choreography!’
Latin Funk – Kat. ‘Get ready to shake those hips in an original fusion of Latin dance and easy hip hop style’.
Dancers Stretch – Helen. Another signature session from the DYBO Diva herself, assisting you to ‘recover from a day of dance and float home on a cloud’
Location
All Hallows School, Farnham, Surrey, GU9 9HF
Special Offer
Early bird: £30 until 24 April
Standard price: £40
Tickets include all classes.
Please note tickets are non-transferable and non-refundable.
It’s a relaxed, welcoming afternoon — perfect whether you come with friends or on your own. Just come along, have fun and enjoy the magic of movement and dance combined.
How To Pay
Bank Transfer
Reference: INDEPENDANCE May
Name: UK Fitness Academy
Acc No: 04284324
Sort Code: 09-01-28
Once paid, please email helen@dybo.co.uk
with the attendee’s name and a contact number.
We can’t wait to see you there! Love Karen and Helen x
So to the week ahead…
I’m so excited to share all this fabulousness !
Chickpea Casserole with Spinach & Feta
Found on ‘Eating well’ website – packed with fibre for your microbiome and to keep your little tummy full for longer, helping us eat a little less !
- 2 tablespoons nut, seed or vegetable oil
- ½ cup chopped yellow onion
- 3 cloves garlic, finely chopped (about 1tablespoon)
- ½ teaspoon crushed red pepper
- 1 (16-ounce) package baby spinach
- ½ cup lower-sodium vegetable broth
- 2 (15-ounce) cans chickpeas, rinsed
- 2 cups precooked brown rice (from 28.8-ounce packages)
- 2 ounces reduced-fat cream cheese
- ¼ cup chopped fresh dill, plus more for garnish
- 1 teaspoon grated lemon zest
- 3 tablespoons lemon juice
- ⅛ teaspoon ground nutmeg
- 6 ounces feta cheese, crumbled
Directions
- Preheat oven to 400°F. Heat 2 tablespoons oil in a large oven-safe pan over medium heat. Add ½ cup onion, the chopped garlic and ½ teaspoon crushed red pepper; cook, stirring often, until the onion softens, 2 to 3 minutes.
- Add 16 ounces baby spinach in batches; cook, stirring frequently, until wilted, about 7 minutes. Continue cooking, stirring occasionally, until the liquid reduces slightly, about 1 minute.
- Add ½ cup broth; bring to a boil over medium-high heat, scraping up browned bits from the pan. Remove from heat; stir in rinsed chickpeas, 2 cups rice, 2 ounces cream cheese, ¼ cup dill, 3 tablespoons lemon juice and ⅛ teaspoon nutmeg until combined. Sprinkle with crumbled feta and stir gently once or twice.
- Cover and bake until bubbling around the edges, 20 to 22 minutes. Let rest for 5 minutes. Sprinkle with 1 teaspoon lemon zest. Garnish with additional dill, if desired.
Have a fabulous week, can’t wait to share all our fabulouness with each other !
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 (AH)
6.30pm: Boogie Fit
7.30pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30pm: 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)
6.15pm: Contemporary Stretch – various equipment used at each class, contact me for info.
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: 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
****** 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.
