As I’ve said many times, Fitness is a broad church and we all have a huge range of ways we can get our fitness fix. Some love to run, others dance, some like to lift and throw things and others love to swim in cold water or climb mountains. You know what… it’s all good as long as the the activity is undertaken with optimal technique at at the correct intensity and consistently, then fill ya boots!
To be healthy and well we need to undertake a range of activities across the week that challenge and build various components of fitness.
These are
- Mobility and flexibility, thus facilitating ease of movement , good alignment and posture when stationary and moving. Great alignment and movement will reduce the risk of injury, poor technique, and pain related to poor posture (eg neck , back etc.). It also makes every day activities easier and less fatiguing.
- Joint stability, ensuring our foundations ( all of our joints) remain in safe and optimal positions when we go about our daily activities, exercise and when playing sport. Great stability will also ensure optimal transfer of strength, power and force from muscles contracttion into motion, be it for gardening, cleaning the house or power lifting !
- Strength and muscular endurance. There is no need to go to the gym to lift weights – if that’s not your thing – to build strength and endurance in muscles, we can begin by lifting ourselves against gravity, eg squats, lunges, push ups and triceps dips (these replicate daily tasks such as getting into and out of a chair or lifting ourselves out of the bath and therefore functional for all of us). You can use bands and weights to increase resistance, also manipulate body position and pace of movement to advance/modify the challenge. Strengthening muscles will increase muscle mass and raise our base metabolic rate (increasing calorie requirement at rest and during activity). It also brings about bone strengthening, making it even more essential as the years pass by!
All of the above are required to achieve functional fitness – of course what is functional for an athlete or builder is different than that of an office worker!
- Aerobic/anaerobic training. We all know that we must maintain great heart lung and circulatory health via cardiovascular exercise and a great diet (really key). So anything that raises the heart rate via whole body, rhythmic and consistent movement will do the job.
It’s important to do some short intense bursts (interval training/activity) with periods of recovery as well as longer steady state exercise. Intervals are usually performed in sets or repetitions of 10 second – 120 second work intervals, followed by a recovery period at lower intensity. Interval training can be undertaken by anybody (the intensity and movement is adapted to suit the fitness levels and mobility of the performer). It’s great for getting lot’s of exercise effect in a short period of time, it stimulates the metabolism for a longer period post training and therefore burns more calories than steady state undertaken for the same duration. Interval training also has a powerful effect on our hormones when executed correctly.
Steady state training involves a continuous activity using large muscle groups and raising our heart rate to and working within an aerobic training range. Steady state training for health and fitness is usually 20-60 minutes although 10 minute bouts performed three times a day 7 days a week have shown benefits in cardiovascular health and weight management.
Honourable mentions that are essential and often undervalued.
It’s essential for our well being, fitness and health to develop and maintain our ability to balance and co-ordinate, performing activities that connect our brain, and entire nervous (including Fascial) system with movement.
These activities will train our neural systems to help prevent trips and falls and misjudgement with spacial awareness. These skills are key for sport, recreation and life in general – particularly as we get older
Lastly making time to chill and relax, to reduce the levels of circulating stress hormones – reducing anxiety and inflammation – is essential, and replacing those stress hormones with our ‘chill out’ relax and recstore hormones which allow our brain and body to recover and repair.
Last week I shared information with you about our fabulous Dance Fitness classes and this week is the turn of Fitness and Wellbeing sessions to step in to the spotlight!
Total Tone
Takes place every Monday at 7.30pm at All Hallows School in Farnham and on Zoom. It is suitable for everyone who wishes to improve muscle tone, strength and mobility with fun easy-to-follow exercises that build fitness and functional, core stability. The class starts with a thorough warm-up followed by a range of top to toe muscular strength and endurance activities using body weight, bands, hand weights and sliders. Total Tone finishes with a full body effective cool-down and stretch.
Class content changes weekly to keep you inspired and moving forward on your fitness journey.
What to bring to class? Some indoor fitness shoes to change into when you arrive (ensuring that we keep the studio floor hygienic and free from stones and sharp objects), a drink in spill-proof container to rehydrate and a towel to mop up those pearls of sweat. We regularly use resistance bands, small hand weights and a mat. You are welcome to borrow ours to trial the class and can assist you source your own for weekly and home participation be it on Zoom or via DYBO TV.
We invite you use your own equipment to avoid cross contamination.
5 in 1 Fitness
Join us Every Tuesday 6.30-7.15pm at All Hallows and on Zoom
It is the perfect cross training class including activities that increase cardio vascular fitness, muscular strength/endurance and tone, functional mobility and stability, balance and co-ordination and boosts mood and motivation.
This class is created and expertly delivered to achieve positive fitness results using a variety of fitness science techniques and protocols and is for any one who wants to improve their fitness, enjoys challenge and likes variety in their training. ‘5 in 1’ is easy to follow and adaptable to accommodate individuals needs, it’s also a really friendly class and lots of fun.
What to bring to class? Some indoor fitness shoes to change in to when you arrive (ensuring that we keep the studio floor hygienic and free from stones and sharp objects), a drink in a spill-proof container to rehydrate and a towel to mop up those pearls of sweat. We regularly use resistance bands, small hand weights and a mat – you are welcome to borrow ours to trial the class and can assist you source your own for weekly and home participation, be it on Zoom or via DYBO TV.
We invite you use your own equipment to avoid cross contamination.
Step & Strength
Join us every Wednesday at 6.30pm in our DYBO Studio in Fleet. This class is also available online via Zoom so you can train from wherever you are.
It is an original Step class format based on Step-specific research, safety and technical guidelines.
If you have never Step trained before or miss the original style of Step class and love great music then this is the class for you!
Gini Miller created step in conjunction with Reebok to provide a simple yet fun and effective workout with maximum effect and minimum risk.
During the 90s’ Helen was involved in several research studies investigating the effects of music speed, technique, protocols, injury risk and exercise effect (intensity) in relation to step exercise. She also wrote and delivered Step teacher training courses, manuals, articles and presentations across the world, sharing her findings and expertise in her fun classes too.
The difference with this Step class compared to others is that we use the Step continuously (ie. using it as a piece of exercise equipment rather than a prop/target). This class offers varying levels of intensity and simple choreography with the focus being on the workout, safe technique, excellent instruction and of course, lots of fun!
What to bring to class? Some indoor fitness shoes to change in to when you arrive (ensuring that we keep the studio floor hygienic and free from stones and sharp objects), a drink in a spill-proof container to rehydrate and a towel to mop up those pearls of sweat.
We recommend that you use your own equipment to avoid cross contamination. We provide steps at the Studio.
You will need a Step (we can help you source a good one), resistance band, small hand weights and a mat.
You are welcome to borrow ours to trial the class and can assist you source your own for weekly and home participation be it on Zoom or via DYBO TV.
Guest interviewee Podcast!
If you enjoy podcasts, would like to hear some of my background and views on the health and fitness industry matters then grab a coffee and have a listen,
I would love to know what you think!
Baked Porridge Oats for everyone
This is an amazing way to get a gut friendly slow energy release breakfast for the whole family (found on Martha Stewart dot com)
- 4 tablespoons unsalted butter, melted, plus more for pan
- 6 medjool dates, pitted and chopped (1/2 cup)
- 4 cups rolled oats
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1/2 teaspoon ground cinnamon
- 4 cups whole milk (I use Oat Milk)
- 1/4 cup pure maple syrup, plus more for serving
- 2 large eggs
- 2 teaspoons pure vanilla extract
- 1 cup fresh or frozen mixed berries
- 1/4 cup toasted pumpkin seeds
- 2 tablespoons hemp seed hearts (or regular hemp seeds)
- Heat oven to 350°F. Butter a baking dish. Sprinkle dates evenly along bottom. In a large bowl, whisk together oats, baking powder, salt, and cinnamon. In another bowl, combine milk, maple syrup, melted butter, eggs, and vanilla extract. Add to bowl with oats and stir to combine. Transfer to prepared dish.
Sprinkle top with berries and bake until just set, about 35 minutes. Sprinkle pumpkin seeds and hemp hearts over porridge oats. Let cool 20 minutes. Serve warm or cold with extra maple syrup, if desired. Baked porridge oats can be stored covered in the refrigerator up to 5 days.
I reckon even the kids would like this!
Have a fabulous week, I hope to see you at classes and training.
Let me know what you think about the podcast!
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)
6.30-7.15pm: Boogie Fit
7.30-8.15pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit
Wednesday (DYBO Studio)
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 (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)
6.30pm Freestyle Fitness Yoga Express – Release, Restore, Recover and Deep Stretch.
—————————————————————————————————-
Joining us at All Hallows? – 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.
To ensure that is the case I just want to share with you our class protocols to inform and reassure everyone. Not everyone has been out and about much over the past, almost 3 years, and some of us are more anxious than others about getting back to ‘normal’ life and activities since restrictions have been lifted. Please be patient with each other and me – I have the responsibility of keeping you all happy and safe whilst complying with governing body guidelines and providing the best experience possible.
*Denotes for you to do, the rest is just info…
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.
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 – 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 at times 2 x tennis balls and a sock!
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
On the night
*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, enter and be in their personal exercise space between 5 and 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 in 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 cues.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, unless the weather is very cold, and if it’s hot, fans will be used to blow air forwards out of the windows and open door for maximum and safe ventilation. Our exercise space is much larger than the governing body requirements (more than double in fact) indeed the government have lifted all guidelines, so it will be easy to maintain 2m social distance but please do keep your distance as some of our clients are more vulnerable to infection and wary .
I will maintain social distance, however I will have a visor/mask if I have to come close to provide first aid etc.
After an entire teaching career facing my class participants with my back to the mirrors I have made the change (for now) to face the mirrors, this is for my safety in this strange Covid world, but I assure you that I will still be able to see everything you get up to and will coach, encourage and nag as effectively as usual!!!
*After a wonderful class and virtual hugs, 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, I now have to rebuild my group exercise business after months away from face to face teaching due to the pandemic and more recently these flu and cold bugs.
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.
£7.50 per class.
10 Class Voucher: £65 (to be used within 12 weeks of purchase).
Membership: £50, 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 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
————————————————————————————-
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
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 Freestyle Fitness Yoga – Release, Restore, Recover and Deep Stretch.
****** 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.
