Epoch Fitness

||FUNCTIONING AT YOUR PEAK|| can be maintained through regular movement, good nutrition, stress management.
1. Regular movement: exercise regularly, move more, stretch, do mobility work.
2. Good nutrition: Good stuff > Bad stuff
... 3. Stress management: Looking after yourself is always a good start: more sleep, fewer stimulants such as alcohol, caffeine etc etc .
Follow our @epochfitness Instagram page and click #epoch9090 to learn how to do this awesome stretch for your hips. Move More. Live Better.
Dmitri
#movemorelivebetter #hiit #movementoftheday #epochfitness #health #fitness #fitfam #strength #circuittraining #nutrition #pilates #trx #strength #flexibility #wellbeing #hull #triathlon #london #wellness #wellbeing #fitspiration #getstrong #cardio #reformerpilates #calisthenics #team #posture #endurance #mentalhealth #nutrition #fitzrovia #minibands #trx
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The amazing benefits of running. Great article from Guardian.

||AMAZING|| Came across this today. Most of the sea women or “haenyeo” as they’re known on Jeju island of South Korea are over 60. They are free divers who’s job is to dive to depth of up-to 10 meters to collect and sell molluscs. No oxygen tanks. Each descent lasts for as long as 2 minutes and they can spend up to 6 hours in water at a time. They are all grandmothers, learning their craft from their mothers. Many are breadwinners in the house. A career that doesn’t even peak... by the time they are 60. Over half are in their 70s! Talking about functional fitness!! 📷 @davidhogsholt @theeconomist . . . . . . . . . #movemorelivebetter #mod #movementoftheday #epochfitness #health #fitness #fitfam #nutrition #pilates #trx #strength #flexibility #wellbeing #fitspo #triathlon #london #wellness #wellbeing #fitspiration #getstrong #cardio #reformerpilates #calisthenics #team #posture #endurance #mentalhealth #lowerback #nutrition #running #run #fitzrovia #posture
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||KINESIS|| by @technogym is one of my favourite tool. It can be used for Strength training, pilates, Conditioning, flexibility etc etc. And it looks pretty slick. If you haven’t tried this and want to have a go just let me know next time you are in for our classes. Here @nathalie_hayward kindly showing a small selection of few moves . . . .... . . . . . . . #movemorelivebetter #mod #movementoftheday #epochfitness #health #fitness #fitfam #nutrition #pilates #trx #strength #flexibility #wellbeing #fitspo #triathlon #london #wellness #wellbeing #fitspiration #getstrong #cardio #reformerpilates #calisthenics #team #posture #endurance #mentalhealth #kinesis #nutrition #running #technogym
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|GETTING KIDS TO BE ACTIVE| So I asked (demanded really) this truly amazing woman Helen to send a proof that she was doing her program (designed by @nathalie_hayward Including this band walking) while back home in South Africa. She sent us this amazing little clip . With a house full of cyclists the whole group (youngsters including) was soon using the bands to fire up their glutes and was competing who can hold the longest plank .... |BEING A ROLE MODEL| This was absolutely amazing to see. Time and time again I see how easy it is for active parents to get their kids and those around them to get moving. It is a proof that our efforts to stay fit and healthy are infectious. The earlier your kids see you look after yourself the easier it will be to instil the idea that self care, health, fitness and good nutrition are important. More importantly they will be doing it off their own accord!! Which is so empowering for the kids and rewarding for their parents . |BIG KIDS| Same goes for the Big Kids. A lot of adults struggle with their health and body. If you have a friend that you know needs help an ideal way is to simply be mindful of your health around them. It is the simplest way to reinforce positive behaviour and change mindset. Theirs AND yours . Move more. Live better. Dmitri . . . . . . . . . . #movemorelivebetter #mod #movementoftheday #epochfitness #health #fitness #fitfam #nutrition #pilates #trx #strength #flexibility #wellbeing #fitspo #triathlon #london #wellness #wellbeing #fitspiration #getstrong #reformerpilates #team #endurance #mentalhealth #lowerback #nutrition #running #run #healthykids #healthyparents #activekids #nhs
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#MOD |SQUAT JUMP| Your one stop for a tight butt, strong legs, endurance and WHOLE body conditioning . Do the below once today and your workout is pretty much done for the day(make sure to warm up) .... 30 - 60 seconds if you can handle it. 3 rounds with 45 sec rest between. . |BENEFITS| See above |HOW| • Get into a partial squat • Palms ahead • Soft jump using your legs and arms to propel yourself up a few inches off the ground • Land softly
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#MOD - ||CHEST & BICEPS SRETCH|| 5-8 times . For artists, dentists, hairdressers, doctors, writers, taxi drivers, teachers, men, women.... . Basically this is for anyone spending a considerable amount of time hunching forward during the day... . This simple stretch will revolutionise how you feel at the end of the day by stretching out your chest and giving your upper back and back of shoulders a rest from being lengthened all day . |WHY| • Less neck pain • Better posture • Less stiffness around upper back
|HOW| 1. Sit on your bum 2. Knees bent, feet forward wider than your hips 3. Palms behind, fingers open 4. Open the chest 5. Roll the shoulders back and down 6. Flex elbows and lean back to feel the stretch in pec minor (mini chest muscle near your shoulder) and biceps 7. Return and flex the spine before repeating
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||TEAM EFFORT|| As mentioned Dan came to us following a period of poor health. Apprehensive at first his fitness has dramatically improved. His squats and push up movements are strong, core solid and mobility constantly improving. All thanks to his determination and an amazing team of trainers. Trainers who have care for our visitors here at Epoch Fitness for what is now over half a decade. @gemtheleg @samgurner @nathalie_hayward Ania Sanjar and Verner Freeson . |YOUR HEALTH. YOUR WORKOUT| The great thing about our Dynamic Reformer Classes is that there is no limit to how hard our visitors can push themselves while developing at their own pace. Regardless of where they start the progress is continuous and. Due to small number of participants you are always looked after. Effective workout in a safe environment

||#RECOVERY|| is KEY to #strong physique. It doesn’t matter wether you are a professional #athlete or train for #health/aesthetics. I am training for LondonMarathon and having (foolishly) given myself 8 weeks to prepare I find that adequate recovery is what keeps me training at my capacity without overtraining or injury. Each workout that aims to improve your performance needs adequate recovery: . 1. Quality nutrition - Intake of macronutrients (carbohydrates, fats and protei...ns), Micronutrients (vitamins and minerals) to refuel your muscles and repair damage caused by your training . 2. Adequate hydration with water and water rich foods such as vegetables, berries and fruit . 3. Massage - to help relieve muscle tightness, knots and release fascia . 4. Stretch and mobility - to bring the muscles to their normal range of motion . 5. Sleep: THIS is when the magic happens. A lot of your recovery, hormone rebalancing and tissue repair takes place while you sleep. 7-8 hours on average should be your goal. . If you train for a goal (athletic or aesthetic) learn to recover properly . |MOD| - Move of the day - Foam rolling your glutes and IT band |BENEFITS| 1. Faster recovery after a leg workout, run, cycle, row etc 2. Great way to give yourself a massage if you sat a big proportion of your day and feel stiffness around your hips and legs 3. Best followed with a stretch Aim to roll through sensitive areas for 60-90 seconds and try to cover as much area as possible. . Move more. Live better. Dmitri . P.s. If you did read this far I’m running the London Marathon for charity and you can sponsor me in the page I just set up in the link! . . . . #movemorelivebetter #mod #movementoftheday #epochfitness #health #fitness #fitfam #nutrition #pilates #trx #strength #flexibility #wellbeing #fitspo #triathlon #london #wellness #wellbeing #fitspiration #getstrong #cardio #reformerpilates #calisthenics #team #posture #endurance #mentalhealth #lowerback #nutrition #running #run
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||BUTT STRENGTH|| Benefits to strengthening your glutes include • Tighter core • Stronger back • Faster running • Tighter pelvic floor (this is a big one [for girls AND boys])... • Stronger legs • Fewer hip and knee issues • More junk in your trunk etc etc Here is Dmitri and Nathalie the Dynamic Reformer Pilates trainers at our London’s Fitzrovia studio training their glutes in preparation for London Marathon @londonmarathon, building strong core and possibly creating a new Olympic sport. . . . . . . . . . . #movemorelivebetter #epochfitness #health #fitness #fitfam #nutrition #pilates #trx #strength #flexibility #wellbeing #fitspo #triathlon #london #wellness #wellbeing #fitspiration #getstrong #cardio #reformerpilates #calisthenics #team #posture #endurance #mentalhealth #lowerback #nutrition #apple #running #run #hiit
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||BARRE|| Tomorrow 10am with our Verner. If you are new to Barre you will be looked after. This is a very boutique experience with maximum 8 people per class. See you there.

||KANE|| @kane_wise testing out his back in Thailand. Following an MMA injury Kane’s back was “in bits” when he came to us. Now it’s holding up pretty well . Steps Kane took to get him back from form: . 1. Reformer Pilates with us to reinforce core strength and develop spine mobility... . 2. Regular work with his physio to work on the specifics of his injury . 3. Complete change of mindset when it comes to body dynamics and strength training I.e. prioritising quality of movement over quantity means his heavy lifts are creeping back up without jeopardising his form . 4. Positive attitude, resilience and commitment to his training . Injury is never a set back. It’s a lesson that teaches you to appreciate your body. It evolves the way you train. You come out stronger and more humble. . . . . . . . #epochfitness #pilatesreformer #health #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 #pilatesinstructor #mma #mmafighter #fight #thaiboxing #thailand
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||FREEDOM OF MOVEMENT|| Toned body and athletic fitness aside one of the biggest reasons to train regularly (and the one that matters more than any aesthetic goals) is freedom of movement. Free from limitation, constraints and pain. This is also by far the easiest goal to achieve. Take these simple steps: 1. Move regularly - set your alarm to remind you to limber up every a few times a day. Particularly if you have a desk job. 2. Take daily walks 3. Exercise 3-5 times a week ...choosing variety over intensity 4. Stretch regularly 5. Aim to maintain tall upright posture to keep your back, neck and shoulders strong - no hunching, stooping or slouching.
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||MORNING WORKOUTS|| Benefits include: . 1. Faster metabolism 2. Sharper cognition 3. Positive mindset ... 4. Bragging rights 5. Feeling like champion . Here is Marina @mranger90 eating long “stretch to push up” on the reformer for breakfast. Great to see a full class this morning. One space at 10 am if you fancy dropping by . . . . . . . . . . .
#movemorelivebetter #epochfitness #health #fitness #fitfam #nutrition #pilates #trx #strength #flexibility #wellbeing #fitspo #triathlon #london #wellness #wellbeing #fitspiration #getstrong #cardio #reformerpilates #calisthenics #team #posture #endurance #mentalhealth #lowerback #nutrition #apple #running #run #hiit
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||EAT REGULARLY|| not less. . To keep energy high through the week, to have fast metabolism, adequate nutrition intake, stable blood sugar, less psychological dependence on food and to maintain healthy body fat stick to the following: . 1. Breakfast, Lunch, Dinner... 2. No snacking in between 3. Fats, Protein and Carbs at each meal 4. Prioritise vegetables over fruit and starchy carbohydrates but don’t eliminate either 5. Stay hydrated . Simples. Dmitri . . . . . . . . . . . . .
#movemorelivebetter #epochfitness #health #fitness #fitfam #nutrition #pilates #trx #strength #flexibility #wellbeing #fitspo #triathlon #london #wellness #wellbeing #fitspiration #getstrong #cardio #reformerpilates #calisthenics #team #posture #endurance #mentalhealth #lowerback #nutrition #apple #running #run #hiit
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Incredible video. Wherever you ski this season be prepared with our Ski-Fitness sessions Wednesday 17.30 and Friday 18.00
#skifitnessclasses #fitzrovia #london #skiconditioning #reformerpilates #dynamicreformerpilates

||POWDER IS GOOD|| this year. Get ready for the toughest of slopes with #SkiFitness. Wednesday 17.30 Friday 19.30 in our #Fitzrovia studio. Until the end of Feb. . . . .... . . . . . .
#movemorelivebetter #epochfitness #pilatesreformer #fitness #fitfam #health #nutrition #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #triathlon #personaltrainer #london #fitspiration #core #cardio #reformerpilates #calisthenics #pilatesmove #hiit #posture #fitzrovia #primrosehill #hiit #skifitness #skiing
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|EF| We’re all in it together.

Pilates? HiiT? Both? We’ve got you covered. . We’ve got a full Ski Fitness class this eve. If you’re lucky to get the spot for Nathalie’s session this eve see you there.

||NO DAYS OFF|| Is our unique booster pack of 6 Group classes in 7 days for an incredible £60. Shake off your winter blues and get your self into a great start with our Dynamic Reformer Pilates, HiiT Reformer Pilates and Ski Fitness Classes. Checkout T&Cs online and get booking. 1 booster pack pp. Available for a limited time only and valid for the month of January for 7 days from purchase date. Our team are looking forward to seeing you soon! . . . .... . . . . #movemorelivebetter #fitnessadvent #epochfitness #pilatesreformer #fitness #fitfam #health #nutrition #pilates #trx #strength #flexibility #yoga #wellbeing #fitspo #triathlon #personaltrainer #london #fitspiration #core #cardio #reformerpilates #calisthenics #pilatesmove #hiit #posture #fitzrovia #primrosehill #skifitness #skiing
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Tried their Pilates Hiit this week and loved it! Brand new equipment, great instructor and a good work out.

These guys are brilliant, best fitness sessions in London hands down!

The epoch fitness dynamic pilates class is a great workout targeting all areas of the body. The instructor Gemma is really knowledgeable and always adapts the exercises, so that it suits all abilities too, so it is perfect for anyone wanting to get more fit and toned! I would definitely recommend it! 😊👍🏻

One of the best pilates classes I've been to. The instructors are all very knowledgeable and customize the routine to each students' abilities while keeping it challenging. Highly recommend it!

If you want professional opinion and you want to see real result, then you should definitely come to Epoch fitness. Highly trained team of trainers will be there for you when you need them, but get ready! your butt muscles will suffer like never before!!!!

Great studio and instructors! Dmitriy and Nathalie are super professionals

Definitely the best reformer Pilates I have been to and I have tried a few. Great teachers, great music good fast paced and energetic classes!

Brilliant, knowledgeable -complete package. Love this place!

Best trainer on the planet ☺️

Tried their Pilates Hiit this week and loved it! Brand new equipment, great instructor and a good work out.

These guys are brilliant, best fitness sessions in London hands down!

The epoch fitness dynamic pilates class is a great workout targeting all areas of the body. The instructor Gemma is really knowledgeable and always adapts the exercises, so that it suits all abilities too, so it is perfect for anyone wanting to get more fit and toned! I would definitely recommend it! 😊👍🏻

One of the best pilates classes I've been to. The instructors are all very knowledgeable and customize the routine to each students' abilities while keeping it challenging. Highly recommend it!

If you want professional opinion and you want to see real result, then you should definitely come to Epoch fitness. Highly trained team of trainers will be there for you when you need them, but get ready! your butt muscles will suffer like never before!!!!

Great studio and instructors! Dmitriy and Nathalie are super professionals

Definitely the best reformer Pilates I have been to and I have tried a few. Great teachers, great music good fast paced and energetic classes!

Brilliant, knowledgeable -complete package. Love this place!

Best trainer on the planet ☺️

Tried their Pilates Hiit this week and loved it! Brand new equipment, great instructor and a good work out.

These guys are brilliant, best fitness sessions in London hands down!

The epoch fitness dynamic pilates class is a great workout targeting all areas of the body. The instructor Gemma is really knowledgeable and always adapts the exercises, so that it suits all abilities too, so it is perfect for anyone wanting to get more fit and toned! I would definitely recommend it! 😊👍🏻

One of the best pilates classes I've been to. The instructors are all very knowledgeable and customize the routine to each students' abilities while keeping it challenging. Highly recommend it!

If you want professional opinion and you want to see real result, then you should definitely come to Epoch fitness. Highly trained team of trainers will be there for you when you need them, but get ready! your butt muscles will suffer like never before!!!!

Great studio and instructors! Dmitriy and Nathalie are super professionals

Definitely the best reformer Pilates I have been to and I have tried a few. Great teachers, great music good fast paced and energetic classes!

Brilliant, knowledgeable -complete package. Love this place!

Best trainer on the planet ☺️