…I got a phone call on the last day of term from All Hallows telling me that they have changed their minds and they have decided not to do the gym conversion and we have another year’s letting contract!
You know how much time and stress I have put into looking for a new home over the past 12 days; worrying about keeping our DYBO family together and providing everyone with a venue and classes they want! I know that some of you have also gone out of your way to help find a new venue, so this has been both a worry and waste of time for all of us. I want to say thank you and sorry for the stress and bother!
To say my trust is knocked is an understatement and whilst I’m very happy with our fabulous space and how we have kitted it out with mirrors etc. I am left wondering what might happen in the future, so will continue to look for other venues that could be an affordable forever home of our own, but I’m aiming to stay at All Hallows for the foreseeable future – so we can all breath a sigh of relief.
Now the ‘find a venue mission ‘ has been taken off the Urgent Job list I can focus on the Summer Schedule and with the school holidays underway I understand that attendance numbers will be affected. To meet demand as cost effectively as possible I shall be sending out a class Mailchimp survey so you can let me know which classes you will be attending over the coming weeks and I will arrange the schedule accordingly.
Classes with sufficient interest will be held at All Hallows/Dybo Studio and on Zoom as usual and those without might be hosted on Zoom and in DYBO studio (Church Crookham)… or if there is a total lack of interest cut from the timetable until the Summer is over. I might offer some pop up classes to spice the week up a bit!
Remember every Vote for every Class counts!
Why we do our monthly Trigger Point and Myofascial Release class?
I know those who attend the class feel the benefit immediately and for some time afterwards, but some folks don’t understand why it works and this can influence their approach or motivation to have MFR massage work (self-given or by a therapist).
About Myofascial Tissue
Your myofascial tissue is a fantastic network of tissue (of differing types) that covers your entire body. It provides a framework for, and connects, your muscles, joints, skin and bones. It provides and creates the framework for and supports your internal organs, helping to keep them in place. Without it all our organs would be flopping around in the bottom of their relative cavities. Fascia is the structure for your blood and lymphatic circulatory system and provides both the framework for and is in itself an incredibly efficient network for nerve messages to travel to every cell in every part of the body.
Biotensegrity model of fascial continuum. The picture above shows a model of a man sitting in perfect balance, reflecting the concept of tensegretive continuity.
(Credit Research gate.net)
Without Myofascia we would be just a puddle of liquid on the floor!
To keep it healthy and functioning well, Fascia needs to be wet and slippery – allowing all touching surfaces to slide with minimal fiction and freely. Our Fascia loves movement and hates to be held in a compressed distorted shape for long periods. Our modern lives often result in us sitting in one position for hours, without moving or if we do, it’s repetitive and in a position that distorts our posture and alignment looking at handheld devices, driving, performing a repetitive action etc.
And dehydration is a common problem with a vast majority of us. Our tissues prefer regular sips of water rather than big long gulps occasionally, aiming for around 8 glasses/2 litres on an average day with average activity and heat.
Tight, compressed, restricted and dehydrated myofascial tissue will restrict movement in muscles and joints and compromise healthy and efficient nerve message communication. Because we adapt our movement to accommodate these restrictions/limitations we will move differently and less optimally which can cause additional tightness and a negative adaptation elsewhere via neuromuscular compensation expanding the problem . This can lead to widespread pain and/or discomfort and possible injury.
Myofascial tissue will often become tight in the following areas:
- Arms
- Calves
- Feet
- Head
- Hips
- Jaw
- Lower back
- Neck
- Quads
- Shoulders
As a trained sports massage therapist I (and others) have created a variety of self massage techniques and exercises that will assist with the release of Myofascial tissue restoring blood flow, lymphatic drainage, speed of neural messaging, ease of movement, improved mobility of joints and freedom of movement in muscles – all of which will enhance wellbeing, reduce pain and improve exercise and sporting performance.
Regularly receiving myofascial release therapy can:
- Improve range of motion
- Reduce soreness/pain
- Increase our body’s natural recovery process
- Helps with overall relaxation aiding sleep
- Improve circulation
- Relieve stress, improve mental well being and performance
Techniques include specific and controlled multiplanal movements, compression/release, shearing, flossing, tapotement/percussion, cross/longitudinal frictions, stretching, MET/PNF, traction and so on.
In our MFR/Trigger point classes we use our Chi ball, massage balls (or two tennis balls in a sock) and you can also bring your grid or foam roller to use.
Before joining the MFR/Trigger point class, please inform me and check with your GP if you have any of the following:
- Tumours
- Metabolic health conditions
- Any open or healing wounds
- Weak or broken bones
- Issues with veins
- Taking medications that thin the skin or increase risk of bruising
- Are taking blood thinners
These classes are a brilliant way of maintaining well-being between massage therapy treatments too.
So, ‘If you have a body then you have Myofascia and you need to take care of it’!
The week ahead…
Please let me know you are coming!
This week’s homegrown Veggie recipe is for…
Cucumbers!
I’m thrilled to say that even I have managed to grow some in my little patio pot veggie garden!
Cucumbers contain magnesium, potassium, and vitamin K. These 3 nutrients are vital for the healthy functioning of our cardiovascular system.
Magnesium and potassium can lower blood pressure and a regular portion of cucumber has been found to decrease bad cholesterol and balance blood sugar levels too!
I love it and can just sit and chomp away on a cucumber as a snack; it’s perfect to dunk in hummus, yummy in sparkling water with mint leaves and fab mixed in Greek yogurt for..
Tzatziki
Ingredients
- ½ cup finely grated cucumber
- 1 cup thick Greek yogurt
- 1 tablespoon lemon juice
- ½ tablespoon olive oil
- 1 garlic clove, grated
- ¼ teaspoon sea salt
- 1 tablespoon chopped dill
- 1 tablespoon chopped mint,
You can serve this with Dipping chips (I love Zen B’s new low carb high protein ones made from yellow split peas); you can dunk pitta, or serve in a jacket potato or over new potatoes.
Let me know what you think!
Have a fab week and look out for the Summer Schedule Survey!
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.
