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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
Saturday: 08.00 - 15.00

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||CHILLING|| with a hot cuppa after a day of skiing earlier this year in Verbier . |SKI PREP| I am a competent skier but started late. With a single trip per year I find the only thing that gets me prepped between such long spells is our Dynamic Reformer Pilates sessions. Perfect combo of strength and core. Don’t get me wrong any form of strength and cardio training will improve how you feel after long absence from the slopes. But nothing compares to the effect of the reformer on the large and small muscles that help keep your feet parallel and back strong as you steam train your way down a hill . |POWDER JUNKIES| With that in mind we are calling on all newbies and advanced skiers. If you are one or know someone who needs a prep before the slopes let them know. Our Dynamic Reformer Sessions are every winter sport athlete’s dream . Prepping for the slopes this year is straight forward. Build strength and endurance in your legs, strengthen your back and improve balance on the reformer with combination of athletic conditioning, Pilates and stretching. The feedback from the skiers is great. Myself and the team look forward to seeing you at the studio . Move More. Live Better. Dmitri ______________________________________________ . . . . . . . . . . . . . . . . . . . . . #skifitness #ski #snow #powder #skiing #reformerpilates #fitzrovia #run #fitspo #fitness #pilates #personaltrainer #london #pt #health #wellness #wellbeing #getfit #fitspiration #workout #skiinstructor #courchevel #triathlon #functionalfitness #dynamicpilates #valdisere #verbier #friday #skiholiday ||MOVEMENT PREP/PREHAB - HIP MOBILISERS|| Wake up your hip joints and keep hips healthy with this gentle movement (can literally do this in bed first thing in the morning) See below for details and follow #movementprepEpoch for more therapeutic movements . It feels great. A superb way to maintain your joint health as well as a movement prep to get ready for a workout . Do this regularly. Useful as a stand alone exercise after day of sitting, when waking up, before or after a workout. . |HOW| • Lay on your back • Knees bent, feet flat and hip width apart. Palms out and facing down. • Breath in: Move both knees to one side while keeping feet on the floor •Breath out: Return to the centre • Repeat 4-5 times in each direction •Avoid forcing the hip rotation. Move into it slowly. . Move More. Live Better. Dmitri . Shot on location during Epoch Fitness residency @oolesaintgeran 2018 ______________________________________________ . . . . . . . . #movemorelivebetter #epochfitness #pilatesreformer #fitness #fitfam #health #nutrition #wellbeing #fitfam #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #triathlon #personaltrainer #london #wellness #wellbeing #fitspiration #justdoit #core #cardio #reformerpilates #calisthenics #pilatesmove #posture #fitzrovia #primrosehill |DYNAMIC REFORMER PILATES| at EPOCH FITNESS. You haven’t really tried it until you tried it at our Fitzrovia studio. Verner is an expert in mindful movement. 10 years of Soviet ballet is welded into each one of his sessions. Fusing ballet, Classical Pilates and dynamic movement patterns. You have to experience it to believe it . Move More. Live Better. Dmitri x ______________________________________________ . . . . . . . . #movemorelivebetter #epochfitness #pilatesreformer #fitness #fitfam #health #nutrition #wellbeing #fitfam #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #triathlon #personaltrainer #london #wellness #wellbeing #fitspiration #justdoit #core #cardio #reformerpilates #calisthenics #pilatesmove #posture #fitzrovia #primrosehill ||PASTA|| a delicious Italian classic or an evil, fat causing, cholesterol raising bastard? (RECIPE ⬇️) All depends on how much of it you eat, how often, how you eat it and when you eat it. When combined with protein, fat and vegetables even a small portion becomes very filling and delicious (doesn’t mean you won’t go for seconds) As part of a healthy varied diet a well prepared pasta dish is always a great way to top up your energy and boost those endorphins . |VARIED DIET| The idea and the benefit of a varied diet is that on the whole, statistically, it will supply you with roughly the right amount of carbs, fat and protein without you having to overthink it. Especially if ingredients come mainly from plants and some animal sources. Such diet is full of micronutrients that fuel your body just right. Varied diet keeps your digestion primed, conditioned and on good form. Try this simple pasta dish as part of a varied diet. It’s amazing! . |Creamy Spaghetti Cod for 2| Ingredients: 160g Spaghetti, 2 x Cod Loin, 200ml creme fraiche, capers, parsley, 1/2 onion, 1 garlic clove, cherry tomatoes, broccoli, chilly flakes |HOW| • Chop the onion and fry in olive oil on medium heat until golden • Add chopped tomatoes (5-8 but depends on taste) • Add crushed garlic clove and stir the whole thing until tomatoes have softened. Remove from pan and put aside • Start cooking pasta in boiling water with some olive oil as per instructions. Steam chopped broccoli at the same time • While pasta is cooking cut cod into squares and add to the pan on medium heat, stir and cover with lid for 5 mins • Add tomato mixture, teaspoon of capers, creme fraiche and steamed broccoli to cod and mix in • Once pasta is cooked add it to the fish, sprinkle with chilli flakes and mix • Serve . Move More. Eat delicious. Live Better. Dmitri x . . . . . . . . . #movemorelivebetter #epocheats #hiit #health #fitness #nutrition #pilates #trx #strength #flexibility #wellbeing #london #triathlon #london #wellness #wellbeing #fitspiration #cardio #reformerpilates #calisthenics #endurance #mentalhealth #nutrition #fitness #trx #primrosehill #fitzrovia #marylebone #running #run #eatwell |FLOW| is an important part of any mind body session. Seamless transition from one exercise to the next. Helping to hone a mindful approach to your body. Never skipping a beat, always adapting, building and strengthening from inside out. Our trainers are experts at the FLOW @nathalie_hayward @gemtheleg @allbarreverner @samgurner @karmens_kitchn + Ania . Move More. Live Better. Dmitri . . . . . . . #movemorelivebetter #epochfitness #pilatesreformer #fitness #fitfam #health #nutrition #wellbeing #fitfam #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #triathlon #personaltrainer #london #wellness #wellbeing #fitspiration #justdoit #core #cardio #reformerpilates #calisthenics #pilatesmove #posture #fitzrovia #primrosehill |Single arm row variation| Works, obliques, back, biceps, legs. A compound movement focusing on agility and strength . Move More. Live Better. Dmitri ______________________________________________ . . . #movemorelivebetter #hiit #movementoftheday #health #fitness #strength #nutrition #pilates #trx #nike #flexibility #wellbeing #london #triathlon #london #wellness #personaltrainer #fitspiration #getstrong #cardio #reformerpilates #calisthenics #endurance #mentalhealth #nutrition #fitness #trx #oneandonlyresorts #fitzrovia #marylebone #run #mauritius #персональныйтренер #oolesaintgeran

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