As always in fitness, trends and focus shift regularly and currently the focus is on strength. Well you know I’m always talking about getting and staying strong throughout all the decades (there is never a time to give up and stop aiming to be strong, and it’s never too late to start!).
There is a lot of nonsense and noise on social media but there is also some great information too, one of the providers of well informed and real expertise out there is Dr. Howard Luks, who I follow and whole heartedly agree with.
One reason I love his page is because, despite not being, moving or looking like an athlete, he puts his money where his mouth is and cracks on with his own training, sometimes sharing videos of his PT sessions – they ain’t pretty but they are effective for him! Check him out !
This week I share his words alongside my own advice for you regarding strength training…
So what is strength and why is training for it so important?
Simply put, strength is…
The ability to withstand an applied stress or load without structural failure.
For us it’s the amount of force we can generate to move or lift something without injury.
So the degree of strength we need for our lives and activities will differ depending upon what those strength demands are. Be it to dig over the garden, move the wheel barrow, lift a child/grandchild, help an elderly relative to get in and out of a bed/bath, or to compete in sport, weightlifting, gymnastics, dance etc.
As we age or reduce our activity levels, muscle (function and mass) is one of the first systems to show decline.
Starting in midlife, our fast-twitch muscle fibres shrink, intramuscular fat (fat within the muscle) increases, mitochondria* within the muscle cells become less efficient and satellite cells, the stem cells of muscle become less responsive and disappear!
(*Mitochondria are tiny, membrane-bound structures (organelles) found in almost all human cells, commonly known as the “powerhouses” of the cell. They break down nutrients to create adenosine triphosphate (ATP), acting like batteries – they are the primary energy source that fuels cellular functions and keeps the entire body working. The more mitochondria we have, the greater the energy (Kcal) required to meet the needs of the body, which is why the more muscle we have, the faster our metabolic rate at rest and during activity.)
Resistance/strength training can mitigate many of these changes because when you lift or push against a load, you activate satellite cells, increase muscle-protein synthesis, restore fast-twitch fibres – that are essential for power and balance – and improve muscle quality by reducing the fat that accumulates within it. Many studies demonstrate that these adaptations remain highly trainable even into our 70’s and 80’s. So, it is never too late to gain muscle mass and strength.
Remember to seek the correct advice. What we could do in our teens and 20’s are probably not what we should be doing (particularly if we have not maintained our strength) as we have grown older!
Strength training will not only strengthen our muscles but our connective tissues, bones, cardio-vascular systems etc too.
Movements demonstrated by young influencers on social media or by mature fitness participants who train regularly can inspire us and help to provide us with goals, but we must take a smart and progressive approach to get anywhere near some of the examples I have seen! If indeed you want to!
To gain strength, we must identify where we are now, then progressively train for it as follows:
Alignment. Finding and working towards the optimum position for our skeletal system and attached tissues and organs for our bodies to endure the least strain but achieve the greatest efficiency (as far as is possible).
This is likely to require some muscular isolation work (understanding that true isolation is impossible as we use multiple muscles when we move) But for example lying down whilst training our deep abdominals (and associated muscles of co activation) is often taught in rehab, or Pilates type classes which requires involvement of fewer muscles than when performing it standing , then on one leg standing, then moving and so on.
Integration work is the next phase , which is essential to make our strength gains functional, useful for daily activities and more demanding and sporting endeavours.
We then progressively add Load. This can be in the form of extra resistance from weights, adding harder bands, or user lighter bands if those bands are being used for assistance, increasing lever length (like going from a push up on your knees to on your toes), or even reducing lever length (such as bending legs in closer to bottom when doing a curl up which reduces the counter balance of legs vs torso and makes the sit up harder), going from using two arms/legs to one for a plank etc. Slowing loaded movements down can improve our strength endurance fitness and going faster can improve our power.
The Align, Isolate, Integrate and Load approach…
Is a highly effective, safe, and logical framework for building strength and fitness. It prioritises movement quality before quantity, ensuring that the musculoskeletal system and neuromuscular systems are prepared for higher intensity, reducing injury risk, and maximising muscle gains.
Consider first where you are now with your fitness/strength and where you want to be with it then ask for support/advice from a reputable, experienced and qualified fitness professional to help you get there and do it safely. It might take a while but consistency is the key to success, no matter how long it might take – it will be worth the effort when you do!
Please do reach out if you want one to one advice, support or guidance with any element of your fitness training including strength – helen@dybo.co.uk
The week ahead…
I’m super excited to teach brand new class content and choreography – particularly with new routines at Dance Fit & Fab, where we have an Old Skool Aerobics era track, suggested by my fellow sports aerobic competitor, presenting colleague and TV Gladiator legend ‘Vogue’ but I know her as my dear friend, Sue Cox!
And at Dancespiration, we begin Act 2 of our 3 Act Chicago piece, so it’s a fab week to make a comeback or start anew at these classes.
Of course, we happily accommodate newbies at all our other classes every week, integrating their needs easily.
This week…
INDEPENDANCE
Karen and I are so excited to invite you to our May Independance Day!
Book now, loads of 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
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It’s only April and with the temperature rising and falling, soups are still on the menu in our house – mainly because they are so good for us, inexpensive, quick and easy to make and comforting too.
I love the look of this one from Olive Magazine online (at.com) ,by Jessica Marigliano-Barry , and will be having it this week!
Green Spring Soup – 2 servings
- 1 tbsp olive oil
- 1 onion diced
- 400g baby potatoes cut into 2-3cm chunks (you can pre cook to boost gut health by creating resistant starch. Pre-cooking increases prebiotic fibre that feeds beneficial gut bacteria, lowering the glyceamic index, improving blood sugar management )
- 750ml vegetable stock
- 100g baby spinach
- 40g rocket
- 40g watercress
- 2 tbsp creamed horseradish
- 30g toasted mixed seeds to serve
- Step 1
Put the oil, onion and a pinch of salt in a large pan over a medium heat and soften for 5-6 mins until translucent.
- Step 2
Add the potatoes and cook for 4-5 mins, stirring often, until starting to take on some colour – you can add a splash of water if it starts to stick a little.
- Step 3
Pour in the stock, bring to a boil then simmer for 10 mins until the potatoes are tender.
- Step 4
Add the spinach, rocket and watercress, cooking for a couple of minutes until just wilted.
- Step 5
Remove from the heat and blitz with a stick blender until smooth. Stir in the horseradish then taste and season if needed. Divide the soup between bowls and top with the seeds.
Have an awesome week, make strength your super power this and every week, I can’t wait to share it with you!
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, 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
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.
