Whilst working out this week I thought about why I choose to exercise in the manner I do. Obviously as a fitness and health professional I know what types of exercise, at what intensities, durations and frequencies I would need to undertake to achieve my goals. Throw in to that mix the choices of activities I have to make sure I can achieve my objectives whilst also doing what I enjoy and even love. Yes, it is possible to achieve what you want and enjoy it too!
This made me think about what my DYBO families ‘why’s’ are. I can assume and guess but that’s not enough. In order to help you achieve what you want I want to ensure that you are doing what it takes and are on the best pathway too.
So over to you, tell me what your “wh”y is, plus what you love. Then maybe you can tell me how I am helping you achieve your why, and why you are coming to me for your classes and one to one training/treatment.
Maybe you want to ask me if I have any suggestions for you!
I really want to know.
Vestibular Fitness
I’ve been talking to you in classes and training about Vestibular fitness and its importance. Here is some background information to complete the picture…
The vestibular system provides us with our sense of balance and information about our body position, which facilitates rapid compensatory movements in response to both self-induced and externally generated forces and movement.
The vestibular system includes the parts of the inner ear and brain that help control balance and eye movements. If the system is damaged by disease, infection, ageing, stress or injury, vestibular disorders can result, and are often associated with one or more of these symptoms, among others:
- Dizziness: A sensation of light-headedness, faintness, or unsteadiness.
- Imbalance: Unsteadiness or loss of equilibrium that is often accompanied by spatial disorientation and then ultimately falls.
- Vertigo: A rotational, spinning feeling, and is perceived as movement of either of the self or surrounding objects.
- Brain fog: When the brain is dedicating a great deal of energy to maintaining equilibrium and staying steady, activities such as recalling details or short-term memory may become more difficult, and thinking might seem “slow”.
- Tinnitus: Abnormal noise perceived in one or both ears or in the head. May be intermittent or continuous and can be experienced as a ringing, hissing, whistling, buzzing, or clicking sound and can vary in pitch from a low roar to a high squeal. This also affects mood stress levels and sleep.
- Hearing loss: Reduction in the ability to hear sounds is a common symptom of many vestibular disorders. When VeDA conducted a patient poll, over two thirds reported that they had hearing loss in one or both ears.
- Vision impairment: There is a link between the vestibular system and vision, via the vestibulo-ocular reflex (VOR).
- Nausea: The feeling of being nauseated.
- Cognitive changes: Difficulty thinking, paying attention/concentrating, recalling basic facts (such as your own phone number), short-term memory loss, etc.
- Psychological changes: Due to the unpredictable nature of symptoms and the chronic nature of most disorders, vestibular patients tend to suffer from anxiety and/or depression.
- Motion sickness: Symptoms appear when the central nervous system receives conflicting messages from the visual system and the vestibular system in the inner ears.
Any movement of the head and body will train the vestibular system however if you want to check and/or retrain it’s performance, why not try these generic exercises…
If you have concerns, please see you GP and ask for referral to a Vestibular Doctor or Physiotherapist. Check out vestibular.org
With all of these exercises if dizziness etc. is experienced wait until system settles/symptoms dissipate and then repeat, this is how the vestibular system is retrained.
Seated
- Head nods, drop chin to chest and lift to look up. Start slowly then increase pace.
- Head turns, looking sideways left to right
- Perform above whilst keep eyes fixed on an object in front of you (about arms length)
- Perform above with eyes focused on an object that moves with head movement (eg. keep looking at finger in front of face at arms length)
- Head tilts, eyes forward
- Head tilts, eyes closed
Standing
- Stand feet side by side look straight ahead, add head turns tilts etc.
- Stand on one leg, 30 seconds add head turns tilts etc.
- Stand with one foot directly inform of the other (toe to heel) 30 seconds swap. Perform with head turns etc.
Moving (travel about 10 feet if possible)
- Walk in a straight line head and eyes forward
- Walk and turn head with eyes forward
- Walk and turn head and move gaze eg following finger
- “Dolly steps’ stepping forward toes to heel. Progress with head turns etc. (you can also travel backwards which is more advanced)
Balance
As you may recall I have been working on my own ‘theme’ of balance, commencing with my Gut Microbiome and have almost completed a 21 days gut reset. I am already feeling more energetic, brighter, lighter and less bloated. I am sleeping better and have less aches and pains in muscles and joints after exercise. I’m happy to share with you how it’s done.
Excited! Book NOW
Only a few days left to enjoy the discount!
We are so excited to have the talented Nikkie Riozzi come to teach April’s IndepenDance day. She creates wonderful routines and teaches them brilliantly so that everyone can get them! Our (Nikkies and mine) sessions complement each other perfectly so no repeats and all choreography is created for this event!
Follow this link to book and get your discount…
https://www.facebook.com/events/640767003976362?ref=newsfeed
The week ahead
You have new class choreography for Boogie Fit and Dance Fit, plus fresh content for all classes and remember that this Thursday’s Contemporary Stretch is the last of the month so it’s Trigger Point, MFR (myofascial release) and self-massage week. You will need two tennis balls in a sock, chi ball, belt/yoga strap and your mat and band.
May I please remind you that, for safety , I have set a maximum number of attendees in the studio. If you book a space at the studio please honour that booking, I am receiving last minute (literally) or no notice at all of non-attendance.
I am continuing to take an LF test daily to check that I am clear of covid infection and would very much value class and training attendees doing the same, many thanks.
Low Carb Pizza Base
I’m keeping the carbs low as I support my freshly rebooted Microbiome and so I’m going to give this recipe a go and use lots of fresh veggies, tomatoes, veggie pesto and feta as the topping.
2 cups almond flour
2tbsp coconut oil
2 large eggs
1/2tsp salt
Preheat oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper. Mix all the ingredients together into a dough (you can use a food processor or just mix well manually). Compact the dough into a ball. Place between two pieces of parchment paper and roll out to 1/4 in (.6 cm) thick.
Remove the top piece of parchment paper. Transfer the crust on the parchment paper to a pizza pan/stone. Poke a few times with a toothpick/fork to prevent bubbling. Bake for 15-20 mins until golden. Top with favourite toppings and return to oven for approx. 10-15 mins until edges are crispy.
Have a fab week and remember to share your Why with me and the DYBO family!
Love ya
Helen x
————————————————————————————————-
DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows (Book in Advance only): Zoom class details further down the page
Monday
6.30-7.15pm: Boogie Fit ‘Poptastic’ with 5 Star and Steps!
7.30-8.15pm: Total Tone
Tuesday
6.30-7.15pm: 5 in 1 Fitness
7.30-8.15pm: Dance Fit ’90’s v Now and “we’re gonna make you sweat”!
Thursday
6.15-7.20pm: Contemporary Stretch (Trigger Point and MFR week)
7.30-8.30pm: Dancespiration ‘ New Commercial Dance with lots of different flava!
—————————————————————————————————-
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 2 years and some of us are more anxious than others about getting back to ‘normal’ life and activities as restrictions are 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 for track and trace.
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, your hand sanitiser, 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, hand sanitiser, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and at times 2 x tennis balls and a sock!
On the night
*Please park in the playing courts and maintain social distancing as you walk to the studio.
*Participants are required to arrive, enter and be in their personal exercise space between 5 and 10 mins before the class, please wait outside to be called in so that we are certain the space is ready for you.
*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 and protect the lovely new wood floor.
You will be directed to your exercise space filling the studio from the farthest side first, the class will be cleared in reverse i.e. those nearest the door first.
*The toilets will be open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding cues outside. 2 people max allowed in at a time.
I will be sticking to class times for sanitising and ventilation purposes. Doors and windows will be open for ventilation, irrespective of the weather, and if it’s warm fans will be used to blow air forwards out of the windows and open door (as per guidelines).
Our exercise space is much larger than the governing body requirements (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.
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 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, slip off your indoor trainers and you will leave in order of those nearest the door first then slip in to your outdoor shoes at the threshold.
*Please clear the site a.s.a.p. after class, I know you will want to chat but this directive is part of my compliance and I am responsible for you until you are off site!
*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 .
—————————————————————————————————-
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
7.15pm Barre Fit
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Freestyle Fitness Yoga
****** 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.
Fees, you have THREE options!
£7.50 per class. Paid in advance please.
10 Class Voucher £65 (to be used within 12 weeks of purchase)
Membership, unlimited classes, £50, plus a pandemic bonus of free access to all videos of the classes on our DYBO TV channel ! (Valid first to last day of calendar month, paid on the first day of the month). Must be paid for by the 1st off the month. One full months notice of membership suspension/cancelation is required with One membership restart permitted within a 12 month period. Bonus £5 discount for one to one services for current membership holders.
If things get so tight that you can’t afford it then please reach out to me, I want to keep you healthy and happy and help you through this tough time and trust that no-one will take advantage of me.
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. As reference, I do have a Paypal account but it costs money to receive and move money.
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/trainiing.
Do not attend classes if experiencing symptoms of Covid 19 infection or have tested positive and are instructed to isolate as per Government guidelines.
Attending any DYBO class will assume agreement with above terms and disclaimer.
——————————————————————————————————————–
