Happy Bank Holiday Monday, I hope you are having a lovely one!
Over the past couple of weeks Ive been talking about Strength in our blog , i.e. what, why and how – now I want to move the conversation on from the impact of strength training on muscle strength, strength endurance and muscle mass to bone strength.
I bumped into a lady who has switched her fitness focus to strength training saying “that’s what I need”. No disagreement here, we all need to be strong and there are a variety of ways of achieving it which I have discussed in the previous blogs and for years as a fitness and health, athlete and performer, teacher trainer, PT and educator, but we must remember that in reality we need it all – that is,
Strength and strength endurance for muscles, bones connective tissue, metabolism etc, muscular endurance for stability, sustained action/effort, muscle density/hypertrophy
Cardio vascular endurance and high intensity power for a healthy and well-functioning heart, lungs and vascular system and for lactate and stress tolerance (and so much more),
Mobility and flexibility for optimal posture, ease of movement healthy fascia and joints, balance, agility and co-ordination for avoiding injury due to slips, trips stumbles and falls etc .and to enhance hobbies/sporting/daily activities.
As always the fitness industry and the media are pulling one component of fitness to the forefront of attention and fashion, especially when talking about associated aesthetics, ie most imagery is of well muscled and lean, young, individuals picking up weights in a gym in semi pornographic arched backed positions, bare chested, crop topped etc !
But the media/gyms aren’t reminding everyone that everyone needs it all!
All round effort, consistency and variety isn’t sexy, fashionable or funky but let’s be real – it’s essential!
‘I believe that balance, co-ordination and reaction speed should be re-categorised as health related components of fitness, particularly as people age! ‘
And remember that…
So back to our bones and strength…
The 206 bones that form our skeletal system provide the structural framework for the body, allowing for support, movement, and protection of vital organs. Our joints act as leverage systems when attached (via tendons) to our muscles, bones store essential minerals like calcium and phosphorous and some fat too, bone marrow produces blood cells. Bones are also part of the endocrine system, releasing essential hormones for blood sugar regulation and kidney function.
From a structural and developmental perspective, bone is considered to be a specialised, highly mineralized form of fascia plus mineral deposits. While traditionally classified separately, many researchers now view bone as an integral part of the “fascial system” or “osseofascial” tissue, rather than a completely different entity.
Bone is made of
- Collagen: A protein that provides flexibility, toughness, and elasticity.
- Calcium Phosphate: A mineral that provides hardness, strength, and rigid structure.
- Bone Cells: Osteoblasts (create new bone), Osteoclasts (break down old bone), and Osteocytes (maintain bone).
- Bone Marrow: Jelly-like substance inside bones that produces blood cells
- A blood circulatory system – carrying nutrients and waste
Bone is also made of water (around 31%) and fat. Water supports bone density by transporting nutrients and calcium, maintains joint cartilage flexibility and much needed cushioning effect. H20 ensures bones are resilient, preventing them from becoming brittle thus reducing fracture risks. Proper hydration acts as a shock absorber for the skeletal system and prevents collagen dehydration.
Throughout life our bones are constantly rebuilding, repairing and remodelling and this is where our life style ( drug/alcohol use, activity, movement exercise, posture and nutrition ) is fundamental to how our bones, grow in length, thickness, strength and the shape. Did you know that between 7-10 years all of our bones have been replaced! So how we look after the can truly be life changing!
Knowing that via inappropriate movement and postural habit we can misshape bone, it occurred to me that when we apply appropriate position via strapping, support and optimal exercise and nutrition we can remodel bone and thus greatly correct/prevent bone deformities, particularly in child hood and when recovering from broken bones and surgery.
When long standing and much loved DYBO Member Tanya had her terrible leg break (and delayed surgery) a couple of years ago she really wasn’t given much hope regarding being able to walk without a limp, let alone dance ! Well as I said to her at the time, ‘they haven’t met a ‘Tenacious Tanya’ before’ and she set about proving the experts wrong! Working on physiotherapy first, then massage and bone remodelling exercises with me . Tanya quickly re-joined classes gradually building up her movement and strength, continuing with her prescribed exercises whilst ensuring a bone building diet and doing it all with determination, diligence and consistency!
My firm belief that, due to the plasticity of a repairing bone (which can take more than a year to repair fully, but maybe we should remember our bones are all replaced in 7-10 years, so progress can continue) is backed by evolving research and science in this field and Tanya is living proof that this is the case! Tanya is still improving, all be it more incrementally and is now able to balance and spin on the injured leg in addition to rising up and down on that leg alone ! No limp and she is dancing!
Just like a muscle when we place force, load, strain or impact on a bone, it responds by strengthening and growing under the influence of the load or force, this can be negative i.e. creating curvature of the spine and misshaped vertebrae for example, or chin poke and distorted neck vertebrae, round shoulders misshapen, thoracic vertebra, collar bones and ribs etc.
Or it can be positive, i.e. strengthening bones and preventing osteoporosis, thus reducing the risks of fractures and breaks. Strong bones will do a better job tolerating the strains and stresses of day to day and sporting activities, maintaining optimal posture and movement and protecting our vital organs.
Building strong bones (more dense) in our younger years assists us as we move into older years, where osteoporosis can be a problem (here we can loop back to the discussion of needing to train all components of fitness by preventing trips, slips and falls via balance mobility and agility work, it’s not strength alone that’s important !).
So every day, lift some weight, work against resistance (it can be by using bands, lifting and digging in the garden, carrying shopping etc or picking up and moving weights in the gym or at class).
Do your squats and lunges, take the stairs, stamp your feet, clap your hands, bang on the table wall (obviously don’t hurt yourself).
Remember that all of our DYBO classes build strength in bone and muscle, in addition to meeting every other Fitness need. Some place more emphasis on it than others, and of course with one to one work with me you will receive specific advice and individualised coaching!
The week ahead…
Oh no…Bank Holiday so no Monday classes, what will you do?…. no need to miss out on your fitness and dancing!
I will ensure that the ‘5 in 1’ class and Dance Fit & Fab classes will accommodate all Monday regulars, so come and join the fun and fitness.
INDEPENDANCE
Don’t miss out! Just 4 more spaces left at Independance this coming Saturday.
Kat and I are all prepped and ready to teach you 4 fab classes, Karen and I can’t wait to welcome you!
Our 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 creative dance movement and a super effective stretch session
Class Schedule (1–5pm)
OG Jam – Kat
Express – Helen
Latin Funk – Kat
Dancers Stretch – Helen
Location
All Hallows School, Farnham, Surrey, GU9 9HF
Tickets: £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, move and enjoy the music.
How To Pay
Bank Transfer
Reference: INDEPENDANCE May
Name: UK Fitness Academy Ltd.
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 look forward to Independancing with you very soon!
Spring Vegetable Soup
Found on Serving Dumplings dot com
Packed with microbiome feeding veggies, I’m going to make it like a smooth soup rather than a broth – tell me what you do?
Broth
- 3 tbsp olive oil
- 4 garlic cloves – roughly chopped
- 1 onion – roughly chopped
- peelings from white asparagus
- 1 carrot – cubed
- 1 celery stalk – sliced
- 1 leek – sliced, white part only
- 4 spring onions- sliced, dark green part only (keep the white part for garnish)
- 4 parsley sprigs
- 1 tbsp white miso paste – or lemon juice
- 2 tbsp soy sauce
- salt – to taste
- black pepper – to taste
Vegetables
- 5 ounces green asparagus
- 5 ounces white asparagus
- ½ cauliflower
- 5 ounces green peas
Basil Pistou
- 2 tbsp chopped basil leaves
- 1 tbsp chopped parsley
- ¼ garlic clove – minced
- 5 tbsp olive oil
- ¼ tsp salt
For serving
- 8 radishes – sliced
- Spring onions – white parts
- Peel the white asparagus and cut off the ends. Keep the peelings.
- In a large saucepan, heat the oil and add garlic, onion, leek and Spring onions. Cook for 5 minutes. Add asparagus peel and cook for further 3 minutes stirring occasionally. Pour 4 cups ( 1 litre) water into the saucepan, add celery stalk, carrot and parsley sprigs. Season with salt and pepper. Bring to a boil, simmer covered for 20 minutes.
- In the meantime, combine the ingredients for the Pistou in a small bowl. Set aside.
- Cut the white and green asparagus into bite-sized pieces. Cut the cauliflower in small florets.
- Strain the broth into an other saucepan, then add the asparagus, cauliflower and peas to the broth. Bring to a boil, add miso and soy sauce. Simmer for 5 minutes. Taste and season with salt and pepper.
- Serve with radishes, Pistou, spring onions!
Note from Helen, I prefer a smooth soup so I’m gonna put it all in the soup maker, blend and then put on the garnish.
Hope you have a fab Bank Holiday, see you at class – let’s get strong together.
Helen x
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: 5 in 1 Fitness – with bands, hand-weights and mat. Plus Ketttle bells if you have one
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, ) supplied if you attend in studio) 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
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.
