I hope you have had a great week and have been implementing last week’s suggestions regarding setting yourself up to have the best possible fitness, dance and mind body sessions you can – ideally with us at DYBO but anywhere else too.
This week I want to share with you why and how optimal body alignment is so important for everyday life, exercise & activity.
Firstly, let’s be real here, perfect ‘anything’ when it comes to bodies, diet and life in general is very rare and certainly (in my experience) if ever achieved, it is impossible to maintain! However it is still worth working towards, taking the approach that closer to, is better than nowhere near!
This week I’m going to talk to you about the foot.
Would you build a house on uneven ground, sand, mud, rocks? Of course – not we would expect our houses to be built on even, smooth solid foundations that can take load and forces. The foot has to do so much more than stand there as the foundations of our houses do, it has to maintain stability whilst also being strong, flexible and very mobile.
The biomechanics of the foot play a fundamental role in the overall function and alignment of the entire body. As the first point of contact with the ground during movement, the feet absorb shock, distribute weight, and provide stability and propulsion. When the foot functions optimally, it promotes optimal posture and efficient movement patterns through the legs, hips, spine, and upper body (affecting the neck and jaw etc too). Conversely, any irregularities or imbalances in foot biomechanics can lead to compensatory movement patterns (which can be challenging to unlearn if ever discovered) and potential discomfort or injury in other areas – highlighting just how foundational the feet are to ‘whole body’ health and when pain becomes part of the issue, mental health too.
Here are a couple of biomechanical alignment issues and the radiating impact they have throughout the body…
There are of course many foot conditions that affect our feet and just as many causes too.
We can try to ‘control the controllables’ though, such as wearing correctly fitting shoes that are fit for purpose ie. the right shoes for the job! I have literally seen a woman on a treadmill in Spice Girls platform trainers, people doing high impact classes in plimsoles with holes in them, or untied laces !!!
Looking after our footwear and replacing them when they are worn out, wearing indoor shoes for indoor activities and outdoor trainers for out door activities etc.
We must keep our feet strong and flexible – we can do this by doing some bare feet training, using body weight, bands blocks, balls etc.
Regular foot, ankle and calf massage helps, plus keeping them clean/hygenic and dealing with corns, lesions, infections etc. asap. Keep toe nails a good length and, if needed, visit a chiropodist or/and podiatrist who may suggest orthotics, strapping or padding etc to help correct ankle and foot position.
Remember in Chinese medicine it is taught that ‘we grow old from the feet up’ – look after your feet and they will look after you!
This week and moving in to February…
We are finishing January in style, hopefully feeling lighter, brighter, fitter and more positive that the start of the month and will continue feeling/getting better as we move into February, which, if we are honest, can be a bit of a grey month! So I’m switching to pink and sparkles for February, to cast out the greyness – why don’t you join me!
The week ahead…
I fancy a go at these, they look yummy…
Vegan Lemon Garlic Chickpea Cakes
Great for gut health and with plant based protein
(found on Plant based and vegan recipes face book page)
Ingredients
1½ cups cooked chickpeas (or 1 can, drained and rinsed)
3 cloves garlic, minced
Zest of 1 lemon
2 tablespoons fresh lemon juice
¼ cup finely chopped parsley or coriander
¼ cup finely chopped red onion or shallot
¼ teaspoon turmeric
½ teaspoon sea salt (adjust to taste)
¼ teaspoon black pepper
½ teaspoon smoked paprika or cumin
¼ to ½ cup breadcrumbs or oat flour
For gluten-free, use oat flour or almond flour
1–2 tablespoons olive oil (optional, omit for oil-free)
Instructions
Mash chickpeas in a bowl with a fork or pulse briefly in a food processor (don’t make hummus!)
Mix flavour base. Add garlic, lemon zest, lemon juice, onion, herbs, and spices. Stir well.
Bind the mixture. Add breadcrumbs or oat flour a little at a time until the mixture holds together when pressed. Form cakes. Shape into small patties, about 2½–3 inches wide.
Cooking options
Pan-sear: Heat a nonstick pan, lightly oil if using, cook 3–4 minutes per side until golden.
Bake: 400°F for 20–25 minutes, flipping halfway.
Air fry: 375°F for 12–15 minutes, flipping once.
Optional Lemon Garlic Drizzle
2 tablespoons tahini
1 tablespoon lemon juice
1 small garlic clove, grated
Water to thin
Pinch of salt – combine!
Have a fab week, love ya loads!
Helen xxx
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.
