Phew, I’m not gonna lie, I’m relived that it’s cooled a bit – it’s a tough job motivating you guys and creating interesting workouts/classes that keep you safe during ongoing heat wave conditions. Not to mention being a lady of a certain age myself !!!!
I’ve been talking to you guys a lot about the importance of using your big toe when walking, dancing and working out generally. Sometimes I notice the surprised expressions or even those of disbelief so I’m sharing the supportive information behind my assertion that you must use your big toe correctly!
If you are battling chronic lower back stiffness or an ungainly walking stride, look beyond your spine. The real culprit might be hidden right inside your socks.
Your big toe is the powerhouse of your entire body. Did you know that it carries twice the load of your other toes and that it handles massive amounts of pressure every single time you take a step.
Keeping it strong, mobile and properly aligned is a major factor in achieving better balance, explosive movement, and a pain-free body. When you fix the big toe, you fix the foundation for your entire kinetic chain.
- The Foundation: Why Big Toe Strength Matters
Your big toe acts as the anchor for your lower body.
- Better Balance: Your big toe grips the ground. This keeps you steady when you stand, walk, or run.
- More Power: Every push-off provides forward drive (and upward drive when jumping). Weakness here instantly slows you down, reduces jump height and increased landing impact.
- Pain Prevention: A strong big toe supports your arches and stops pain from travelling up into your ankles and knees.
- The Link to Your Walk: Perfecting Your Gait
Your walking cycle depends heavily on your foot mechanics to move you forward smoothly. This relies on a mechanism called the Windlass Effect.
- The Push-Off: As your heel lifts, your big toe bends upward. This pulls your foot tissues tight and locks your arch which turns your foot into a rigid, powerful lever.
- Shock Absorption: A functional big toe absorbs heavy impact forces. This prevents those harsh forces from rattling up your leg joints.
- Gait Compensation: If your toe cannot bend, your foot rolls inward or outward. This affects your walking efficiency , strains your ankles often impacting all joints and tissues all the way up the body.
- The Power Switch: Activating Your Glutes
Your big toe is the switches on your glutes. When you walk, run, or squat, your big toe must press firmly into the ground to fully activate the gluteus maximus.
- The Neural Switch: Pressing the pad of your big toe down signals your brain to fire your glutes. If your toe lifts or rolls, that signal is lost.
- Hip Stabilization: Your glutes keep your hips steady. Without the big toe anchor, your hips drop and sway during movement.
- The “Dead Butt” Penalty: Squeezing your big toe into narrow shoes shuts down glute activation. This causes your hamstrings and lower back to overwork, leading to chronic tightness.
- The Structural Guard: Protecting Your Back
Your feet are the base of your posture. Alignment issues at the very bottom always travel straight to the top of your spine.
- Pelvic Alignment: A weak big toe causes your foot to collapse inward (overpronation). This forces your shin and thigh bones to rotate inward, twisting your pelvis out of alignment.
- Lumbar Strain: A tilted pelvis alters the natural curve of your lower back. Your spinal muscles must work twice as hard just to keep you upright.
- Postural Pain: This constant muscular strain is a leading cause of chronic lower back stiffness and fatigue. When the pelvis is man aligned it affects function and performance of the pelvic floor and respiratory diaphragm.
- Why Alignment Fights Deformities
How your toe points dictates how your weight shifts.
- Natural Shape: Proper alignment lets your foot flex exactly as nature intended.
- Avoiding Bunions: Squeezing feet into narrow shoes forces your big toe inward. Over time, this structural shift leads to painful, bony bunions.
- Even Weight: When your toe points straight forward, weight spreads out evenly. This stops painful corns and calluses from forming on the sides of your feet.
- Action Plan: How to Restore Your Power Toe
- Choose Wide Shoes: Ditch narrow, pointed shoes. Look for footwear with wide, foot-shaped toe boxes so your toes can splay naturally.
- Go Barefoot: Spend some time walking barefoot at home. This forces your toes to grip the floor and build natural muscle.
- Use Toe Spacers: Wear spacers while relaxing. They gently guide your big toe back into a straight line.
- Big Toe Lifts: Keep your outer four toes flat. Lift only your big toe and hold for 5 seconds to rebuild that brain-to-muscle connection.
- Short Foot Glute Bridges: Lie on your back for a glute bridge. Drive your big toes hard into the floor before lifting your hips, and hold that toe pressure throughout.
Your body is a single, connected chain. By giving your big toe the space to straighten and the strength to grip, you rescue your body from the ground up. This why I reference using your big toes in all of our classes and include foot specific training in classes such as Total Tone, 5 in 1, Barre Fit, Contemporary Stretch Dancespiration and Fitness Yoga Express.
The week ahead…
Fabulous classes Tuesday, Wednesday, Thursday – meeting all your fitness wants and needs.
Please remember there are no classes on Mondays or Fridays during August.
- Tuesday (7:30 PM) – Boogie Fit & Fab: Boogie Fit crew, we will be excitedly waiting to welcome you on Tuesday !
This class name reflects the temporary August blend of our two popular classes. Featuring an all-new routine and a steady approach to teaching the choreography—with plenty of easier and harder options offered throughout—you are going to love it!
- Tuesday (6:30 PM) – Cardio, Condition and Core: Total Tone crew, you will be well cared for at this combined Total Tone and 5-in-1 class. Expect a multi-level fitness class with banging tunes, plenty of sweat, banter, and laughter!
- Wednesday
- Thursday
IndepenDANCE Bookings are now open ! Grab your special offer NOW !
Join us for INDEPENDANCE on Saturday 10 October, from 1–5pm, for an uplifting afternoon of dance, featuring special guest presenter Jo Ali, alongside Helen Carpenter-Waters.
Special Offer
Buy now, save £5 – tickets only £35
Full price £40
*Offer ends 30 September 2026
Scroll down for payment options
Your ticket includes all classes:
• Let The Beat Drop – Jo
• Sass & Soul – Helen
• Latin Heat – Jo
• Super Stretch – Helen
Location: All Hallows School, Farnham.
A relaxed, welcoming afternoon of movement, music and fun — come with friends or on your own.
Please note, tickets are non-transferable or refundable.
Secure your place today.
Bank transfer:
Name: UK Fitness Academy
Acc No: 04284324
Sort Code: 09-01-28
Reference: INDEPENDANCE October 26
Once paid, please email helen@dybo.co.uk with the attendee’s name(s) and contact number.
This is a friendly event – all levels of dance are very welcome!
Courgette Cous Cous
It’s not been an easy year for my garden but I am growing Cougettes, Cucumber, Tomatoes and Mint quite successfully. All of which I love so I’m going to give this recipe (from BBC Good Food) a try and serve with Halloumi for a light gut healthy supper.
Give it a go and tell me what you think!
- 100g pearl couscous
- 1 tbsp olive oil
- 400g courgettes chopped
- ½ red onion sliced
- 1 red chilli (deseeded if you prefer less heat), finely chopped
- 2 garlic cloves finely sliced
- 10g mint leaves picked and finely chopped, plus a few whole to serve
- ½ lemon juiced
- 1 tbsp honey
- 50g light Greek-style salad cheese (feta)
- Step 1
Cook the couscous following pack instructions, then drain and set aside. Meanwhile, heat the oil in a frying pan over a medium-high heat. Tip in the courgettes and onion and fry, stirring occasionally, until browned and softened, about 8-10 mins. Stir in the chilli and garlic and cook for a further 2-3 mins until fragrant.
- Step 2
Remove from the heat and stir through the chopped mint, lemon juice, honey and seasoning. Divide the couscous between plates, top with the courgette mix, crumble over the cheese and scatter with the whole mint leaves to serve.
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.
Tuesday (AH)
6.30pm: Cardio, Condition & Core
7.30pm: Boogie Fit & Fab
Wednesday (DYBO Studio)
6.30pm: Old Skool Step
7.30pm: Barre Fit
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
Tuesday
6.30pm Cardio, Condition & Core
7.30pm Boogie Fit & Fab
Wednesday
6.30pm Old Skool, Step & Strength
7.15pm Barre Fit
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.
