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Written by Dmitri TkatchevPosted on 17/05/2017

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Epoch Fitness, Studio 2
Fitzrovia Centre, 2 Foley Street
London, W1W 6DL
info@epochfitness.co.uk
Monday-Friday: 07.00 - 21.00
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|FIRST TRAINING RUN| went off to a great start. @alinausp and I are running @asics London 10km in just over a month. We kicked it off with a steady 5 km through Fitzrovia and Regents Park . |WHATS THE DEAL| As you’d expect anyone setting out to run such a long distance for the first time Alina has questions about the ideal training schedule over the next 5 weeks. The following steps can be applied to running 10 km and almost anything in life. This is how we are going to get Alina across the finish line . ✅Step 1: Ascertain the specific measurable goal. In this case the distance - 🏃‍♀️10km. We are not setting out to beat @gomofarah (yet) or even beat some personal best (which we already done upon finishing this casual run - 5km being the longest distance Alina ever run 💪) Completing a 10 km run is our goal . ✅Step 2: Set realistic steps required to complete the task based on the specific criteria - goal (10km distance), time frame (5 weeks), time availability (3-4 runs a week), past training experience (casual runner averaging 1-2 x 3/4km runs a week) . We have decided upon 3 training runs per week 1. Interval training based session for increasing lactic acid threshold. Estimated weekly time commitment 25 minutes . 2. Speed based session for increasing cruising speed for the race. Estimated weekly time commitment 30-40 minutes . 3. Distance based session for building muscular, cardiovascular and joint endurance. Estimated weekly time commitment - 35-60 minutes . With the overall weekly training commitment of just over two hours at its maximum it is both effective AND falls in line with the minimum effective dose necessary to complete the task . ✅Step 3: Pin point the motivation behind WHY put yourself through this experience in the first step. For Alina it’s easy. She is running to raise awareness of of the charity of which she is the founder. @artsocial_uk work for vulnerable children transforming their life through art. Follow @artsocial_uk journey and look out for us crossing the finish line in just over 5 weeks time . Move More. Live Better. Dmitri . . . #movemorelivebetter #pilatesreformer #strength #fitness #fitfam #health #nutrition #pilates #running |POSITIVE ATTITUDE| isn’t just the act of “thinking” positive. It’s the act of creating positive actionable steps in light of problematic situations: ✅(1) Recognising if something really is an issue ✅(2) Analysing how the issue can be resolved ✅(3) Creating stepping stones towards resolving that issue . This takes time but with practice conditions you to think about solution rather than the problem and with time creates what is otherwise known as POSITIVE ATTITUDE . |HEALTH & FITNESS| Applying this to health & fitness is very simple. Most popular fitness goals can be achieved with changing the existing environment for the better . |EXAMPLES| ✅ 1. FAT LOSS & GETTING IN SHAPE some actionable steps • Transform dietary intake from processed to whole and natural • Re establish a conventional eating pattern of 2-3 meals a day with absolutely no snacking • Eliminate/Reduce (temporarily or permanently) Intake of stimulant beverages high in sugar, caffeine and alcohol • Increase daily calorie expenditure via combination of strength training (Dynamic Reformer Pilates/Strength & Conditioning), cardio and general activity such as walking • Improve your sleeping hygiene by sleeping 7-8 hours a day in an undisturbed environment conducive for better sleep . ✅2. RESOLVING POSTURAL & BACK ISSUES some actionable steps • Improving your work environment - Changing sitting position. Adding the option of standing desk. Reducing hours spent at desk • Reducing mobile phone usage that puts overwhelmingly high demand on cervical spine, weakens neck and back extensors and tightens neck flexors and shoulders • Regular strengthening of neglected postural muscles such as butt and upper back via a series of strength & mobility exercises (Dynamic Reformer Pilates/Strength & Conditioning) . Move More. Live Better. Dmitri _______________________________________________________ #movemorelivebetter #pilatesreformer #fitness #fitfam #health #nutrition #pilates #trx #strength #flexibility #personaltrainer #london #wellness #fitspiration #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #primrosehill #персональныйтренер #любовь #фитнес #худеем |TRX ROW to REVERSE FLYES| BENEFITS • 2 in 1 Back Strengthening and sculpting exercise you can do anywhere • Strengthens postural aspects of upper back • Requires connection to and therefore improves conditioning of posterior chain (Hamstrings, Butt, Back, Spine extensors) . TRX is a great portable piece of fitness kit to take with you on holidays this season . Move More. Live Better. Dmitri _______________________________________________________ . . . . . @trx_uk @trxtraining #movemorelivebetter #pilatesreformer #fitness #fitfam #health #nutrition #pilates #yoga #trx #strength #flexibility #wellbeing #triathlon #personaltrainer #london #wellness #fitspiration #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь #фитнес #худеем Hope everyone’s week is going well and you spend more time off your arse than on it . After class selfie with @remezka & @malinkka08 who begged me to take a selfie with them straight after class at the weekend (ok more like the other way round) . Move More. Live Better. Dmitri . . . #movemorelivebetter #pilatesreformer #fitness #fitfam #health #nutrition #pilates #yoga #trx #strength #flexibility #wellbeing #triathlon #personaltrainer #london #wellness #fitspiration #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь #фитнес #худеем |GYMNASTICS| is what we do in our group classes. A combination of strength, balance, endurance and coordination . |REFORMER| is the equipment we use. Pioneered by Joseph Pilates and practiced all over the planet . |IMPROVED| We’ve built on the original method adding strength and conditioning exercises to create what is an essentially a gymnastics workout accessible to all. We call it Dynamic Reformer Pilates . See you at the studio . Move More. Live Better. Dmitri _______________________________________________________ . . . . . @merrithew #movemorelivebetter #pilatesreformer #fitness #fitfam #health #nutrition #pilates #yoga #trx #strength #flexibility #wellbeing #triathlon #personaltrainer #london #wellness #fitspiration #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь #фитнес #худеем ||WOW - 15 min Workout of the week| . 5 exercises- 1 minute each - 3 rounds (Wish we were all here!) . 1. Skip on the spot 60 sec 2. Push ups 60 sec 3. Toe tap crunches 60 sec 4. Reverse lunge to shoulder press 60sec 5. Russian Twists . Move More. Live Better. Dmitri _______________________________________________________ . . . . . . . . . #movemorelivebetter @theluxleyway #pilatesreformer #hiit #fitness #fitfam #health #nutrition #pilates #trx #strength #flexibility #wellbeing #triathlon #personaltrainer #london #wellness #fitspiration #core #cardio #reformerpilates #pilatesmove #posture #fitzrovia #regentspark #primrosehill #персональныйтренер #любовь #фитнес #худеем #dailyworkout

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