I hope you found last week’s Blog informative and inspiring and you have got cracking on, stepped up or become more consistent with your health, fitness and wellbeing routine. Routine is essential to ensure that with our busy lifestyles and all we have to do, we all make time for our most important job – self care !
I saw this on Facebook ,what do you think?
Neck alignment
This week’s Blog brings a close to our alignment series looking at our feet to our head.
Firstly, I hope you have found the articles helpful, please let me know?
Secondly is there anything that you would like me to write about regarding health & fitness of body and mind (noting my qualifications, trainings and experience in multi level health, fitness, exercise, sports injury, massage therapy, ante post natal exercise, peri and post menopause, NLP, life coaching and gut health and nutrition), incorporating a broad range of methods. If it’s something I don’t know about, I will research it!
Now back to neck alignment – many of you, along with the worlds populations that sit at desks, pc’s and laptops, whilst gaming or staring at mobile phones, will notice in others and yourself a common issue of forward head position (aka chin poke).
For many people it becomes a big problem for optimal biomechanics, health, comfort and day to day life, and starts when the cervical (neck) ligaments – which are bands of connective tissue that hold the cervical vertebrae, neck bones, in place – weaken, and the natural cervical lordotic curve of the neck is lost, becoming both cause and consequence of the weight of the head falling in front of the cervical curve. As the head continues to gradually slide/drop forward, the ongoing and increased strain causes more stretching, and sometimes tearing of supporting structures at the back of the neck. This puts nerves and veins in the front of the neck at risk of herniation, compression, and injury.
As the neck moves forward, so do the vital structures (nerves, arteries, veins) within the neck which undergo torsion, stretch, and compression – affecting the nerves of the autonomic nervous system (which can cause dysfunction with heart rate, digestion and respiration, among other symptoms), also affecting the blood vessels on their journey to and from the brain, potentially causing dizziness and fainting.
Of course Chin Poke is just one neck alignment issue, but there are others, possibly less common, such as a head tip to the side, seen a lot in the era of the land line telephone (before headsets) when telephone users would hold their phone between their shoulder and ear repetitively and for long periods. Some people have their head slightly turned more one way than the other and of course a combination of more than one issue.
Causes of poor alignment can be…
- Lifestyle i.e. tech/nerd neck, poor work station positioning, poorly fitting eye glasses, incorrect prescription, hearing deficit, peering from under a long fringe or flicking it out of eyes constantly, sitting to one side of the TV, PC, incorrect seating and steering wheel position when driving!
- Poor nutrition and not sitting up at a table to eat meals, plus habits such as smoking and turning or lifting head repeatedly to inhale/exhale smoke.
- Mental health concerns such as, anxiety, neurodivergence, low mood/ depression which affects ones ability to hold eye contact or cause people to look at the floor/away a lot. Physical ticks such as those seen with Tourette’s.
- Muscular skeletal injury, disease, birth/growth deficits etc.
- Breathing conditions such as Ashma, affecting the use of the rib cage and connected tissues pulling on the scalene muscles repetitively on every breath.
Prevention is better than cure so yes, keep nagging the kids, friends and loved ones to sit up properly, cut their fringe, sit up at the table, eat and breathe properly, be mobile, fit and strong, look after their eyes and hearing and the same goes for us too – we can make a huge difference by addressing those lifestyle habits, plus doing all the postural and corrective exercises I give you at classes and as home work !
Don’t be like Cruella !
The week ahead…
I’m thrilled to welcome you to a new month of classes and lots of new routines, notably this week’s new routines for Dance Fit & Fab and Dancespiration.
Every week I ensure that there is always something new and fresh in all classes to keep you on your toes and moving forward !
INDEPENDANCE
Karen and I are so excited to invite you to our May Independance Day!
Book now, one third of the spaces have gone already!
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
Spiced Chickpeas & Sweet Potatoes with Herby Yogurt
Another fabulous gut healthy Chick Pea recipe found on Eatwell, check out their page!
- 2 medium sweet potatoes, scrubbed and cut into 1-inch-wide wedges
- 3 tablespoons nut or seed oil, divided, plus more for serving
- ¾ teaspoon salt, divided
- 2 (15 ounce) cans no-salt-added chickpeas, rinsed and patted dry
- 2 medium shallots, halved lengthwise
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ¾ teaspoon ground pepper, divided
- ½ teaspoon paprika
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground allspice
- 1 cup whole-milk plain strained yogurt, such as Greek-style
- 1 cup loosely packed mixed fresh herbs, such as parsley, mint and/or chives, plus more for garnish
- 2 tablespoons tahini
- 1 teaspoon grated lemon zest
- 1 tablespoon lemon juice
- 1 tablespoon toasted sesame seeds
- 1 tablespoon pomegranate molasses
- Position racks in upper and lower thirds of oven; preheat to 425°F. Toss sweet potato wedges, 1 tablespoon oil and 1/4 teaspoon salt together on a large rimmed baking tray. Toss chickpeas, shallots, cumin, coriander, 1/2 teaspoon pepper, paprika, cinnamon, allspice, 1/4 teaspoon salt and the remaining 2 tablespoons oil together on a separate rimmed baking sheet.
- Place the chickpea mixture on the upper rack; place the sweet potatoes on the lower rack. Roast, stirring and rotating the pans once (from front to back and between the top and bottom racks), until the chickpeas are crisp and the sweet potatoes are tender, about 30 minutes.
- Meanwhile, combine yogurt, herbs, tahini, lemon zest, lemon juice and the remaining 1/4 teaspoon each salt and pepper in a food processor; process until the mixture is smooth and the herbs are very finely chopped, about 1 minute. Cover and refrigerate until ready to use.
- Spread the herby yogurt on a large platter; top with the chickpea mixture and the sweet potatoes. Sprinkle with sesame seeds and drizzle with pomegranate molasses. Garnish with additional herbs and drizzle with additional oil, if desired.
Wishing you the most wonderful week.
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
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.
