Well you know I love ya – I tell you every week!
And whether you have a Valentine or not, self care/self love is something we can all work towards and practice!
Following on from the articles I have written for you about foot and knee alignment, here is some vital information about the powerful pelvis. Please read and share!
The Pelvis: Function and Alignment
The pelvis sits at the bottom of the spine. It comprises of 4 main bones, ilium, ischium, pubis and the back of it comprises of the 5 sacral vertebrae, to which the 4 coccygeal vertebra (tail bone) attach. It functions as the structural bridge between the upper body and lower limbs. It supports the weight of the upper body (skull, spine, upper limbs and rib cage plus associated organs, muscles tissues etc,) protects reproductive/urinary organs, and connects the spine to the legs.
Key Anatomical & Functional Roles:
- Central Pivot: It is considered the “crossroads” or “architectural centre” of the body – crucial for posture, stability, and locomotion.
- Structure: The bony pelvis forms a basin-shaped ring at the base of the spine, connecting the hips, sit bones, and pubic area.
- Weight Transmission: The pelvis effectively transfers upper body weight to the lower limbs.
- Organ Protection: It houses the lower intestines, bladder, and internal sex organs.
The pelvis, as with all joints, needs to sit in an optimal position when sitting, standing and lying but also needs to be stable whilst moving freely out of neutral (walking, running, stepping, climbing and when under load/force (carrying a load, jumping, landing etc.). Misalignment of the pelvis affects the function and performance of the muscles joints and even organs, within, above and below the pelvis and can result in injury, wear and tear over time, and pain….such as neck/jaw/back pain, pelvic floor dysfunction, knee, ankle and foot injury.
Pelvic positions – side and back view
In all of our classes and One to One sessions, I aim to help clients identify and work towards staying in neutral when sitting, standing and lying and be strong and stable when moving in and through all natural ranges of motion and positions (recognising that neutral is within a range and a little unique for every one).
The challenge comes from misuse over time e.g. lifestyle and work activities such as using PCs, laptops, phones, gaming, sitting at desks, soft sofas, lots of TV watching, one handed sports, imbalanced sports such as racquets sports, golf, favouring one side in gymnastics, dance, martial arts. Repetitive actions such as crossing legs, sitting twisted, even flicking your hair out of your eyes repetitively.
Sometimes there are genetic causes or trauma, but still the aim is to work towards optimal as much is as possible – our long term health and short term comfort and functionality depends upon it.
A LOVEly week ahead!
I have several clients on holiday at the moment and so have (unusually so) appointments available. If you would like to have one, email me on helen@dybo.co.uk or drop me a message, 07778 234040.
As I mentioned last week, if you could kindly take a minute to give me a Google Review and help boost our visibility out there in the crowded world of health fitness and dance providers it would be a great help – people are looking for classes right now and I’d love them to find us with your help!
QR code here…
Thank you Kim for your lovely review – it made my day !
The week ahead…
Heart Health and Valentines
If like me you have a partner who really does need to pay a bit more attention to their heart health then Valentines Day can leave us a bit conflicted – so how about this salad recipe served with some lean chicken, fish or if it’s a treat, then steak.
You can follow with beautifully presented strawberries, sprinkled with chopped nuts and some greek yogurt and a splash of honey!
Found on Perfect Snacks dot com.
Ingredients:
- 2 tbsp sesame seeds
- 1 tbsp poppy seeds
- 1/2 cup white sugar (I will leave this out)
- 1/2 cup olive oil
- 1/4 cup distilled white vinegar
- 1/4 tsp paprika
- 1/4 tsp Worcestershire sauce
- 1 tablespoon minced onion
- 10 oz. fresh spinach, rinsed, dried and torn into bite-size pieces
- 1 1/2lbs strawberries, cleaned, hulled and sliced
- 1/4 cup almonds, blanched and slivered
Instructions:
- In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, olive oil, vinegar, paprika, Worcestershire sauce and onion. Cover and chill for one hour.
- In a large bowl, combine the spinach, strawberries and almonds. Pour dressing over salad and toss.
- Refrigerate 10 to 15 minutes before serving.
Have a fab week.
Remember who loves ya baby!
Me, I do.
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
Friday (DYBO Studio)
6.30pm: Friday Fitness Yoga Express
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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
Friday
6.30pm Friday Fitness Yoga Express
****** 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.
