I shall be extra vigilant for those pranksters today and today’s blog is straight up honest as always!
I have decided to trial a different approach this month.
You will have your April Challenge introduced this week with a link to more more detailed reasoning and information, then over the next 4 weeks I will send you the next stage of your challenge with class news, so those missives will be smaller!!
This month’s challenge is about Awesome Abs for April!
The Abdominals
Busting the functional, 6-pack, flat tummy myths!
If I told you that we all have a 6 pack, would you believe me?
Honestly we really do, it might be hidden under some adipose tissue (posh word for fat) but it’s there! (unless there is a birth defect or injury)
The aesthetics of the abdominals i.e. whether we can see them or not, or if they appear flat, has more to do with diet and genetics (maybe some liposuction) than function!
You can’t ‘spot reduce’ fat from any part of the body so 100’s of crunches or hours of planking will not give you that 6 pack.
However, abdominal exercises that condition the transversus abdominus will have a flattening effect but, if there is a bit of fat over the top then you will not have a ‘pancake flat’ tummy.
In fact the wrong exercise (or the wrong exercise for that person, at the wrong time, performed with poor technique) can cause more harm than good.
A lack of abdominal fitness/health can lead to poor abdominal muscle function and injury of the abdominals, other areas of the trunk or even other parts of the body that are influenced by posture and alignment. Our abdominals impact every joint of the trunk, including the spine, rib cage, pelvic and shoulder girdles and as our head and limbs attach to the trunk, shoulder, and pelvic girdles they are affected too.
Being able to see our six pack or not, does not equate to them being ‘functional’ or fit for their role! Often heavy weightlifters or field athletes have invisible abs but have some of the strongest cores around!
Training the abdominals effectively and progressively requires a considered and informed approach – as the wrong type of training can bring about injury and dysfunction of the abdominals, associated muscles, joints, and internal structures.
Sometimes the consequences are not always obvious immediately or easy to redress.
Be careful when googling, following fitness influencers or jumping on to social media/magazines when seeking an ab or back care exercise regime.
Whilst there are 4 muscles categorised as abdominals i.e. rectus abdominus, the internal and external obliques and the transversus abdominus, other muscles – namely the diaphragm, pelvic floor, spinal muscles (erector spinae, multifidus, quadratus lumborum), muscles of the hip and pelvis (psoas group, rectus femorus, glutes), ligaments, tendons, gut and fascia have a huge influence and are essential in the healthy functioning of the abdominals.
How we use our bodies (activity versus sitting) and what we eat and drink eg. conditions, such as IBS, leaky gut, kidney issues, UTI’s, pregnancy and some gynaecological issues can affect the performance of the abdominals too.
I recommend that you do your research and ideally seek the advice of a qualified and experienced exercise professional/coach/trainer when training your abdominals or any aspect of your health and well-being – it’s not as simple as you think to get it right!
I hope you have found this article useful; I welcome your questions and feedback.
If you are interested in finding out how to train your abdominals for optimal health and function and would be interested in a workshop or similar then get in touch.
www.dybo.co.uk
In the April Awesome Abs Challenge I ask you to engage the abdominals to 25%, after setting up and before movement – this is to trigger the contraction of the main player in spine/pelvis stability and function, the Transversus Abdominus. In the notes, you will read 25-30% activation is all that is required for stability – the other abdominals work to move the spine and assist the transversus in stabilisation but the TVA is the one (assisted by the pelvic floor and lumbar multifidus) that does the job of stability. Without stability we are at risk of injury and reduced efficiency even at the lowest of loads. You can have an incredible 6 pack, flat abs and be able to do multiple sit ups, but might still have poor stability and thoraco-lumbar pelvic control in movement.
Deep Abdominal Activation – Activating via Transversus Abdominus (TA)
This is how you set up the abdominals for all exercises in your challenge!
Option 1 – Assume a comfortable position, ensuring neutral spine etc. Imagine a hipster belt around hips. Contract abdominals as if pulling belt tight on to 10th notch. with this amount of contraction it’s impossible to breathe correctly as the oblique muscles, which are attached to ribs, will inhibit breathing . So release your imaginary belt to the 3rd notch and now breathe laterally into the ribs. This is much easier to sustain. Relax. Inhale and draw abdominals inward to 3rd notch of belt, breathe naturally and laterally into ribs.
Option 2 – Get comfortable as before. Keep spine, ribs and pelvis still, draw your abdominals inward 100%, release to 50% then to 30%. Visualise the navel being an inch or so lower, between the hip bones and sitting on the centre seam of your leggings/shorts. This is now your ‘new’ belly button and the epicenter of this 30% abdominal contraction. Visualise your abdominal contraction drawing in the centre seam and the ‘new navel, breath laterally/posteriorly into your ribs.
Option 3 – Visualise your pubic line and a piece of string running along its border. Gently draw in your abdomen along the pubic line away from that piece of string.
With all options, maintain regular thoracic breaths throughout.
Week One – perform at least once per day…
The week ahead…
If you have missed your Monday classes, don’t worry I have created content that will serve you in our Tuesday night (and rest of the week) classes as follows:
BOOK NOW- last few days of discounted booking !
Join us for INDEPENDANCE on Saturday 27 April ‘24
With Helen Carpenter-Waters & guest presenter Nikkie Riozzie
Enjoy four creative and unique masterclasses;
- House is a Feeling – Nikkie
• Soul Motion – Helen
• Fluid Art – Nikkie
• Release – Helen
Location – All Hallows School, Farnham, GU9 9HF
Special Offer
Buy now save £5 – tickets only £34*
Normal price £39
*Offer ends Fri 19 Apr 2024
Please note, tickets are non-transferable or refundable.
Payment Options
Bank Transfer – reference ‘INDEPENDANCE Nikkie’
Name: UK Fitness Academy
Acc No 04284324
Sort 09-01-28
If you are doing a transfer, please send a confirmation email to helen@dybo.co.uk to confirm the name of the attendee and your contact number plus email address .
If you prefer PayPal get in touch for details.
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What do you do with left over Easter Chocolate?
I’m chuckling away here as I know a few of you will be saying…
‘what’s left over Chocolate?’ ha ha!
How about breaking it in to portions and putting it in the freezer – you are less likely to nibble on it (or stuff it in all in one go to get it out the way – another thing I have heard said!!)
Anyway, here is something you can do with it that will not expand the waistline (unless you nibble on the extra chocolate as you make it !)
Chia Seed, Chocolate and Berry Pud!
Ingredients
- 60g chia seeds
- 400ml unsweetened almond or hazelnut milk
- 3 tbsp cacao powder or grated chocolate straight for the freezer
- 2 tbsp maple syrup
- ½ tsp vanilla extract
- Chopped/grated chocolate
- frozen berries, to serve.
Method
- STEP 1
Put all the ingredients in a large bowl with a generous pinch of sea salt and whisk to combine. Cover with cling film then leave to thicken in the fridge for at least 4 hours, or overnight.
- STEP 2
Spoon the pudding into four glasses, then top with the frozen berries and cacao nibs.
Have a great week!
Luv ya,
Helen x
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DYBO Live & Online – Next weeks 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)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: 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)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration
Friday (DYBO Studio)
6.30-7.15pm: 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, e.g. slip off your outdoor shoes, place 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 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.
45 min Class – £8.00, 60/65 min Class – £8.50.
10 Class Voucher: £75 (to be used within 12 weeks of purchase).
Membership: £55, 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.
Attending any DYBO class will assume agreement with above terms and disclaimer.
