www.thethirdspace.com • Soho - 020 7439 6333 • Marylebone - 020 7042 6333 • sohoenquiries@thethirdspace.com • maryleboneenquiries@thethirdspace.com

NO 6

JUSTMOVE!CAN ISQUAT?OUT WITHTHE OLD,IN WITHTHE NEW

In the last 50 years physical activity has decreased whilst obesity now affects a third of the UK and US population and two thirds of the world’s! It is generally agreed that low levels of physical activity are in the pathogenesis of obesity. Long durations of sitting have also been associated with markers of cardiovascular disease, premature mortality, herniated lumbar intervertebral disks, metabolic syndrome and even diabetes.

The wealth of technology has also begun to take a toll on our health. The work and home environments are congested with personal computers and other gadgets. The convenience of cleaners, gardeners, remote controls, ready-made meals, and the popularity of TV and video games now dominate the interest of modern society and erode physical activity.

This new environment carved out of modern technologies, convenience and added to that increased workloads (where many have to sit for long periods of time) has led to a more inactive lifestyle and people more prone to injury. Really it should be no surprise that research suggests that musculoskeletal pain is more common now than 40 years ago.

Understanding your own working environment is therefore critical to ensure a pain and injury free experience in the gym, as well as generally reducing the risk of injury and promoting sound health.

Why can sitting be so dangerous? Sitting more or less eliminates the legs from their support function meaning that the pelvis becomes the major base of support. The spine is in a flexed position, elongating the back muscles and shortening the front muscles.

Learn to Sit Correctly

The proper balance for the spine in a sitting position is the same as that for standing, i.e. spine in an easy full extension with the major body weights of the head, chest and pelvis poised on top of each other.

Falling into a poor sitting posture involves much more complex movement. The head drops forward from the lower cervical spine (neck), the upper neck goes into hyperextension, the chest and rib cage fall, shoulder blades protact, the lumbar (lower) spine goes into flexion and the pelvis goes into a posterior tilt.

Sitting with the correct posture may give you better alignment and even reduce the potential for injury when exercising. It promotes correct muscle balance.

One way to correct muscle balance is to lengthen the shortened muscles and activate those that are not working properly.

Don’t Forget to Stand

Getting up out of your chair every once in a while won’t hurt and could help muscle alignment. The new concept of ‘stand up desks’ will be something we see more of in the future and should look forward to.

Warm Up Properly

The below pre-workout exercises could be prescribed for the classic office worker:

Lengthen (Stretch)

�� Chest�� Abdominals�� Hip Flexors�� Calves�� Shoulders

Activate (Switch On)

�� Back�� Glutes

Integrate (Into Your Programme)

�� TRX T/Y Lunge�� Banded Scapular Retraction Fly�� BarBell Split Squat

If you would like personalised exercises, speak to a Personal Trainer who will be more than happy to help.

Be aware of what you ask of your body in the gym and whether your body is ready for the exercises you want to do. Exercises similar to that of sitting (i.e. rowing, cycling and various core exercise) may promote and develop the poor muscular alignment further, as they encourage the same posture as sitting.

Get yourself screened by a trainer, listen to their suggestions and implement them in your workouts. You will see the benefits!

Andrew Johnston – Personal Trainer, Marylebone

One of the most commonly repeated patterns that most of us use every day is walking. We could say that most of our life is dominated by walking, but I prefer to suggest that most of our life is dominated by movement in the 3 planes of motion: the sagittal, frontal and transverse planes.

Let’s break these down into simpler terms. The sagittal plane divides the body vertically into left and right. It involves movements straight forward or backward without crossing over the body (e.g. a bicep curl or hamstring curl). The frontal plane divides the body vertically into front and back, involving side and lateral movements (e.g. shoulder lateral raise or a lateral side bend). The transverse plane divides the body horizontally into upper and lower halves and involves rotational movements (e.g. a cable side chop and a Russian twist).

One of the biggest misconceptions about walking is that it is linear, due to the arms and legs moving forwards and backwards in the sagittal plane. In reality it is a sequence of all three dimensions working together to create locomotion. So while the direction we move in is in the sagittal plane, we transfer weight from right leg to left leg and induce a small movement in the frontal plane and rotate in the transverse plan through peltrunkular movement.

Walking is, in fact, dominated by the transverse and frontal plane working dynamically to propel the body in the sagittal plane. The body takes advantage of the rotational capabilities of the joints, muscles and predominantly the proprioceptors (our sense of movement and position) to allow us to ‘load and explode’ from one part of the floor to another. If we increase this ‘load and explode’, it enables us to move faster and either start to jog or even run across the ground.

What does this mean for you?

A common mistake is to predominantly perform exercises in the sagittal plane alone, and neglect the potentially more important frontal and transverse planes. You need to incorporate the 3 planes of motion into your gym programmes and training regimes. This is not only necessary for the elite athlete performing a sport specific programme, but every individual who wants to maintain a fit and healthy lifestyle.

When beginning, it is wise to work on these 3 planes individually. This gives the muscles, joints, and proprioceptors time to adjust to the new movements you might not have worked on before. Once adjusted, you can start to add more multi-plane movements into your regime to utilise a larger network of muscles in one movement. Finally, whatever your goal may be, it is important to be using all the planes in balance to maintain your health and wellbeing, as life is the tri-plane game we all should play.

Autumn is probably one of my favourite seasons. There’s a crispness to the air, a change in scents from stale heat to fall food favourites, and a changeover in sports to a new season of possibilities and upsets.

It’s also the time where I see an increase in the number of people coming off vacations, returning to routines, and trying to see if they can still do what they did in the spring.

If the summer was relaxing for you, and your fitness programme was one of the lower priorities behind meeting friends at the pub, holidays abroad or sleeping in until the crack of noon, there are easy and effective ways to get your groove back and make the coming seasons your fittest yet. If you’ve stuck to your guns and just want some ideas to shake things up, this will offer some small yet easy-to-implement options to keep you on your toes.

01. Walk More and Take the Stairs

It’s easy to rely on the Tube to take you everywhere, but even if it would mean an additional 10 minutes of commute to walk between stations the daily habit could help you to accumulate some physical activity that might otherwise not happen. Adding just 10 minutes to your commute by walking at a brisk pace can add up to 100 extra minutes a week of activity with an increased heart rate.

Along these lines, when exiting or entering the Tube stations opt to take the stairs where possible, or walk up the escalators for a brief but intense spark to your day.

02. Stretch

We tend to spend most of our days moving through a very similar range of motion with our joints. Walking, sitting, standing and taking the stairs tend to be the limit to how much we bend our hips, knees and ankles, which eventually leads to the muscles controlling these joints becoming shortened and tighter than optimal. Using our joints through a full range of motion often helps to keep them healthy and able to handle sudden changes that might occur out of the blue, like slipping on a wet floor or reaching into the back seat of a car to grab a bag.

Try this simple 2 movement series in either the morning or evening to help keep limber and healthy.

Standing with your feet flat on the floor, bend forward from the hips and try to reach as far to the floor as you can, trying to stretch the backs of the legs and buttocks. Try to avoid getting the back to feel like it’s doing everything, and make this more of a leg stretch. From the bottom position, come back to standing and reach your hands to the sky, all while tensing your bum as hard as possible while straightening your knees and

spreading your fingers to the sky. Do this 10 times slowly and while breathing.

Next, find a stable pole to hang from, and slowly lower into a squat position, trying to keep your back straight and tall. Sit in the deepest squat you can manage for 3 full deep breaths, and then return to standing. Do 6 of these breathing squat stretches.

This brief series of movements helps to wake up sleepy joints and can also help tired muscles stretch out at the end of a long day before bed. It might only take 5 minutes, but it’s the easiest and most beneficial 5 minutes you could spend on yourself.

03. Make Fitness Social

Staying active doesn’t mean you have to spend countless hours on a treadmill alone while surrounded by other solitary beings. Make fitness something that you look forward to. Take some group classes at The Third Space with other like-minded people, find a workout partner or hire a trainer. If sports are more your speed, join a recreational team or league, or jump in on a playground game where possible.

Whatever your interest, there’s probably a club dedicated to helping you participate. For instance, if you enjoy biking to work, you could take a spin class, join a competitive cycling team that engages in races, or even looking to do something like a triathlon.

Joining The Third Space is a great way to make fitness social. The combination of group classes, personal training, and new experiences with classes you would have never tried before makes working out more fun than trying to do it in your flat with your cat staring oddly at you. Many friendships and relationships have started from health clubs.

My wife and I met at a squat rack once upon a time. I like to tell the story that I was doing some squats, she came down the stairs, saw me in all my tight-shirted glory and fell madly in love instantly. I am sure it was more of a case of pity on the guy who was trying, but I digress.

Whether your goal is to reduce medications, get a rippling six pack, or merely drop some of the summer indulgence weight, small hinges can swing big doors in terms of your health and fitness. Making small changes to your daily and weekly routine, as well as trying something new and enjoyable, can have a massive impact on your health, waist and overall energy levels as the days become slowly shorter and grey. Before you know it, the weather will be warming up again and all those t-shirts and shorts will be making an appearance again. Let’s give them a reason to be proud you’re the one wearing them.

HOW TO SIT (AND STAND)Will Downing – Personal Trainer, Marylebone

JUST MOVE!Dean Somerset – World Renowned Coach

DAN JONES ON WRITING, FILMING AND TRAININGHistorian, Author, Member of The Third Space

Dan Jones has been writing in the Evening Standard sports pages since 2010 but his passion lies in history which he studied at Cambridge University.

This year Dan has published the second volume in his epic history of medieval England – The Hollow Crown. It follows on from where the first volume, The Plantagenets, left off and covers the period from the triumphant marriage of Henry V in 1420 to the catastrophic and final destruction of the last branches of the Plantagenet dynasty between 1485 and 1541. This second volume is bigger and bloodier than the first. It looks at how all our ideas about the wars of the roses were fixed in the Tudor period, a lot of which came from Shakespeare, who inspired the title ‘Hollow Crown’.

Dan is now working on a TV series called Britain’s Bloodiest Dynasty: The Plantagenets. Dan describes it as “Game of Thrones minus only the dragons. And the giants. And the White Walkers… Exciting, brutal, human and above all, great fun.” It is to be shown in four parts and Dan promises some of the most incredible dramatic reconstructions of the middle ages on the small screen.

Dan trains at The Third Space, having been a member of the Soho Club since 2006. It’s convenient for him, being only a 5-minute walk away from the London Library in St James’ Square, where he often works. He praises the facilities, both medical and fitness, for improving year on year and enjoys the community feel about the place.

The Third Space gives him the sense that there is always something new to try and do, new ways to expand your knowledge and interests in fitness.

He once trained with Catherine Brown, one of our personal trainers at Soho and a British and European boxing champion, to take part in a 3-round boxing match. Although intense and demanding, Dan also found this to be life-changing, learning far more than just boxing technique but also about mental discipline, focus and resilience. He also won his first journalism award for the piece he wrote about the experience.

Having completed 70 days filming and the physically demanding schedule that entails – no fixed diet, fitness routine or abode – Dan is more aware than ever of the need to train when he is at home even if it’s so he doesn’t “look fat on the telly.” Vanity in this instance seems a most honourable cause!

We look forward to welcoming Dan back to the Club soon and discovering the past with him both on screen and on the printed page. Britain’s Bloodiest Dynasty: The Plantagenets will be shown on Channel 5 in November. The Plantagenets and The Hollow Crown are available from most bookstores and online.

INTRODUCTIONMartyn Evans - Fitness Manager In contrast to the lethargic atmosphere that sometimes accompanies the arrival of Winter in this edition we have decided to talk about movement. Movement can be described as our most primal activity. Simply put in order to survive we need to move.To this end most people would assume that all movement is good. This unfortunately is not always the case. Movement deficiency in my opinion is more prevalent these days than the common cold. This might seem like a bold statement to make, however, in most cases colds are temporary. Unless identified, addressed and corrected a movement deficiency can be permanent and often lead to both acute and chronic pain, injury and general discomfort.The following articles by our team of experts will hopefully help shed some light on how and why we move the way we do and offer some useful insight on techniques you can utilise to improve how you move and in turn how you feel.

TRAIN TO WALK

SAGITTAL

TRANSVERSE

FRONTAL

3 4

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Whether you are an elite athlete, a 60+ year old looking to stay fit or someone returning from an Anterior Cruciate Ligament reconstruction (knee ligament surgery), you should be doing some form of squatting and you can master the skill.

There are a number of reasons that many people don’t squat. They say it’s difficult to master, it requires coordination and balance, or it doesn’t make your chest or biceps bigger.

So before we go any further, what is a squat and why is it so important?

The squat is a lower body movement that involves every muscle in the core and legs. It requires flexibility in the hips, stability at the knee and strength from the quadriceps, hamstrings and glutes (mainly). Your centre of gravity needs to stay over your feet and you need to keep your back straight. All the time you need to be bracing your core and tensing your back. Given all of the factors I have just detailed there is little wonder many people don’t squat, there is a lot going on. However, when people don’t squat it tends to lead to poor posture, weak glutes, and unstable knees. Not a good combination if you then start running miles after mile in order to try and lose weight.

You squat nearly every day without realising. Sit down on the tube? You just squatted down. Climbing stairs? You just did a one leg squat up. As soon as you give people a 5kg medicine ball and ask them to squat they worry it will hurt their knees. However, people carrying backpacks and bags do it without thinking twice. So there should be no need to fear squatting in a controlled environment with the help of a trained pair of eyes.

Some think that they don’t have the flexibility to squat. Are you one of them? If you can lie on your back and bring your knees up to your chest comfortably and hold them there with your hands, you can squat. We just have to make sure you do it safely and go through the correct progressions to master the movement. Like most things in life, you cannot expect to start with the hardest form of squats and expect to instantly master it.

If you struggle then it may be worth looking at getting a trainer to help you.

Before we get started there are a few key cues to remember. Take a deep breath and hold it, squeeze your glutes, squeeze your abs, release your glutes

and then descend breaking the hips and knees at the same time. Once you have completed the squat and ascended back to the top, breathe out and repeat.

01. TRX Squat – Hold onto the TRX with both hands and descend into a squat while using the TRX to take some of your weight and to help keep your back straight. Use a mirror to help you make sure your back is straight. Make sure your hips are as low as your knees and your thigh is parallel to the floor.

02. Front Loaded Squat – Hold a light plate (5kg) or medicine ball straight out in front of you with your arms straight and parallel to the floor and sit back into a squat. Make sure your back is straight and your knees are over your toes or pointing out, not collapsing in. Try and go as low as possible and hold the bottom position for 3 seconds. Make sure your hips are as low as your knees and your thighs are parallel to the floor.

03. Goblet squat – Hold a dumbbell in front of you, close to your chest and go through the squat pattern as you would with the front loaded squat but this time with the heavier weight closer to your body.

Once you have mastered these progressions and feel comfortable, it would be advisable to seek advice from a trainer on how to progress to the more traditional barbell front and back squat.

Once you squat regularly you’ll move better, you’ll have stronger, more stable legs and you’ll find that everything becomes easier. Standing on the tube feels easier, climbing stairs is not so much of a chore and you’ll be able to walk further without fatiguing. You’ll also start to develop awesome, firm, toned glutes, which, let’s face it, everyone wants.

The key to overcoming the intimidation factor sometimes associated with squats is to understand that there are systems and progressions available to ensure you develop the necessary skillset required to be successful. The fact is a squat is a fundamental everyday movement that our bodies are designed to perform. You don’t need to be squatting double your own body weight to make it worthwhile; just having the ability to move through a full range body weight squat with good form is an excellent place to start and can have a massive influence on your quality of life.

THINGS THAT DON’T MOVELuke Worthington – Personal Trainer, SohoWith all the current emphasis on movement, movement patterns and movement quality, something I am a huge fan of, I thought it may be worthwhile to pay a little attention to musculature that is designed to not move.

Muscles in the body can be broadly categorized into ‘tonic’ or ‘phasic’ muscles. Tonic muscles have a job of maintaining tone and are also known as postural muscles or stabilizers whereas phasic muscles, as the name suggests, provide movement.

Maintaining optimal functionality requires us to use the right muscles, at the right time, for the right job. When we have large global (phasic) muscles doing the job of smaller, local (tonic) muscles, the big boys become overly ‘tonic’ (tight) and the little guys become weak and inactive.

A classic example of this is the chronically tight hamstring (a phasic muscle) doing the job of stabilizing a pelvis in a person with a weak core. The hamstring is working overtime trying to stop an even more excessive anterior pelvic tilt, and potentially debilitating back pain. It is not ‘short’. It could perhaps better be described as being ‘busy’; the tension it is providing is protective. Stretching it to either increase tissue length or to get the muscle to relax can therefore cause an even bigger problem. Instead, the answer to ‘tight’ hamstrings is more often than not to strengthen the anterior core. The hamstrings can then get out of panic mode and do what they’re supposed to do – extend the hip and flex the knee.

The entire musculature of the ‘core’ falls into the tonic category. Tonic or postural muscles have a role of resisting movement rather than providing it. Their job is quite simply to keep you upright, or more specifically keep your ribcage on top of your pelvis. Understanding the role of the core then makes training it very simple. All we do is understand how many ways our upright, neutral posture can be compromised, and train to provide strength resisting those forces.

What directions can affect or challenge our core ‘neutrality’?

�� Flexion (forward bending)�� Extension (backward bending, or arching)�� Lateral flexion (side bending)�� Rotation

Now to effectively train the core we need exercises to provide strength and stability resisting ALL of those directional forces. The most important to consider are the flexion and extension resistant exercises, as they are the most common forces we have to deal with. Which of those we bias will depend on the starting posture of the individual.

Good ‘bang for your buck’ exercises for each plane:

�� Anti-flexion: ‘bird dogs’, prone ‘superman’, glute bridges.�� Anti extension: dead bugs, roll outs, plank

variations.�� Anti lateral flexion: Side planks, suitcase carries.�� Anti-rotation: chopping variations (as a guide -

start with half kneeling and progress through tall kneeling, to standing).

The most important point to get across with core training, or indeed training any other tonic muscle (rotator cuff included), is that you must not train it to failure-ever! Muscles that we need to maintain posture and prevent injury we must not teach to fail and shut down– that’s like driving without your seatbelt on….

Little, often, and always with correct form is the key to core stability. Learning to train the core muscles to resist unwanted movement will improve your core and help you move better overall.

CAN I SQUAT?Dan Meek – Personal Trainer, Marylebone

5

THE ASCENT

THE DEADLIFT

START POSITION

LIFT FROM BLOCKS

HIP THRUSTS - 01

HIP THRUSTS - 02

ROUNDED BACK

OUT WITH THE OLD, IN WITH THE NEW

We are excited to announce that in the coming months we will be introducing £250,000 worth of new equipment to upgrade our treadmills and stationary bikes at both our Soho and Marylebone Clubs.

Soho will have all of the current Life Fitness treadmills replaced by the industry leading Matrix T7xi. In addition, the Technogym stationary bikes will be replaced by the same Matrix range. We will also be adding 4 Woodway treadmills to upgrade the current high performance area in front of the Watt bikes. For the performance athlete, these are the Rolls Royce of treadmills.

Marylebone will experience similar upgrades. The same Matrix T7xi will replace the treadmills and we will be introducing the Life Fitness Elevation series of stationary bikes. Marylebone will also see the introduction of the Woodway treadmill range, including 2 Woodway Curve treadmills.

We are expecting most of this to arrive at the beginning of November, although Marylebone have already received an early arrival of 2 Matrix treadmills.

We sincerely hope you enjoy your new equipment and, as always, if you need advice on how best to use them you need only ask.

NEW YEAR CHALLENGEAs 2014 draws to an end, thoughts inevitably turn to the year ahead. In the spirit of the ‘New Year, New Beginnings’ mind-set TTS is excited to announce our inaugural 8 week personal training challenge.

One of our primary goals of 2015 is to further improve our outstanding personal training culture at both of our locations. In the spirit of friendly competition and trying new things, our 8 week challenge is designed to motivate both our current regular personal training users and hopefully encourage those members who have often thought about personal training but for various reasons have not yet made the jump.

Before we begin we must stress that this is not “a weight loss challenge”. Starving yourself for 8 weeks and spending countless hours on the treadmill will not enable to win you this competition. The judging criteria to determine a winner will go far beyond the weighing scale. We are looking for people who have made significant changes to their lifestyles and in turn made significant gains in their quality of life. A combination of increased mobility, strength, endurance and lean body mass are the keys to success.

The entry requirement is a commitment to a minimum of 20 personal training sessions to be used over an 8 week period. You can obviously train more if you wish but a minimum of 2 sessions per week with your trainer is recommended in order to be a serious contender.

Once all of the results have been submitted and a winner determined by our judges we will credit that member’s account with a prize of 52 personal training sessions in order to ensure they further increase the gains they have made over the previous 8 weeks. The challenge will commence on 15th January 2015.

If your competitive flame has been ignited please talk to your personal trainer or contact martyn.evans@thethirdspace.com for further details.

WHY CHOOSE SEQUENTIAL TRAINING?Martyn Evans – Fitness Manager

Consistency is key! This statement can relate to many things in life however it is absolutely vital when it comes to exercise. Contrary to what the adverts might say performing 2 x 20min workouts a week will in most cases not transform your life and give you the beach body you have always dreamed of. As the saying goes “you get out what you put in” and this is very much the case when it comes to personal training. Historically, those who are able to commit to a long term periodical plan that focuses on your long-term goals, while not overlooking your short-term limitations, will inevitably gain the most from both their personal time and financial investment in personal training.

An effective, structured exercise programme should in theory follow an undulating pattern. Simply put this means that your exercise methodology should be varied over time to ensure that you are improving in all aspects of fitness. For the recreational gym user this might mean achieving consistent gains in postural balance, strength and cardiovascular conditioning while not overtraining to the point where postural deficiency and/or injury occur. A classic example of this would be starting every workout by heading straight to the bench press and lifting the same weight for the same amount of reps with no progression, regression or shoulder mobility drills since 2001.

By combining a detailed needs analysis with the findings of a structured movement screen our trainers are armed with the right information to plan a progressive, and in some cases corrective, training regime that can lay a foundation and over time enable you to achieve whatever your short- or long-term goals might be. Personal training is an excellent way to learn how to combine effective mobility drills with correct exercise technique in the short term however those clients who commit to the long-term option will in nearly almost all cases gain the most. An often overlooked benefit of the prolonged use of personal training is the education the client receives in correct exercise practice. This can remove the hurdles of not knowing what to do and when to do it and sometimes the intimidation felt when walking into a busy gym. From a self-confidence aspect, the benefits can be immeasurable.

The Third Space personal training programme is at the very top of the industry when it comes to the quality of the product we deliver and also the percentage of our membership base we deliver it to. The skillset of our trainers is leading to more and more of our members committing to the long-term option and utilising our 20 and 40 session offering based on the outstanding progressive results they are seeing. A major reason for this is that it allows the trainer to plan for 3-6 months of training and by re-screening they are able to evaluate whether or not the client is achieving the desired results.

Unfortunately there is no quick fix when it comes to exercise. The reality is that an undulating programme based on structured analysis and screening practices should be measured in months not weeks. A lifestyle change cannot happen overnight and to put it bluntly we do not get out of shape in 4 weeks so how can we expect to get into shape in a similar timeframe?

Long-term personal training may not be for everyone, however, those who do take the leap and make a 3, 6 or 12 month commitment will seldom regret it. Why not see for yourself? The New Year Challenge gives you the perfect excuse!

BACKGROUNDThe Deadlift is a compound movement that if done correctly leads to significant gains in total body strength. Having a good Deadlift technique leads to:

Improved Strength ��Fat Loss ��Postural Correction ��Hypertrophy ��Rehabilitation ��Injury Prevention

Due to the multi-joint nature of the movement, around 200 muscles are used in order to perform a technically correct Deadlift. The primary movers are the glutes, hamstring and upper back muscles, while the abdomen, quads and lower back muscles are worked in a supporting role.

STARTING POSITION

�� Your feet should be hip width apart.

�� Sit back into a squatted position while maintaining a vertical shin.

�� Grip the bar wherever is most comfortable. This will usually be just outside the line of the feet and for a standard deadlift have both hands gripping in an overhand fashion.

�� Your starting position should see the hips below the shoulders and slightly above the level of the knees with the shoulders over the bar. As pictured, your back should be perfectly flat.

�� Look at the floor a metre in front of you (keep your neck neutral).

�� The arms should be fully extended with your chest elevated and the shoulder blades pulled back and down.

TECHNIQUE

�� Movement is initiated by extending the hips whilst maintaining good posture throughout. Your hips must fully extend before your knees.

�� The arms remain fully extended at all times.

�� The bar should be kept close to the body for the full duration of the movement.

�� You should achieve triple extension of the hips, knees, and ankles, and ensure you fully engage your glutes to finish the lift.

�� Return to the start position, lowering the bar while maintaining the correct hip movement and upper back posture to avoid injury.

LIFT FROM BLOCKSIf you have limited range of motion, particularly at the ankle, it will help to initiate your lift from an elevated platform. The movement is performed in exactly the same way as a standard Deadlift, the only difference being the use of the technique boxes pictured here.

01. Most mistakes happen before the lift even begins. Incorrect hip elevation and the curvature of the spine are common issues that will very often result in injury. Before introducing Deadlifts to your workout programme, please ask for the input of a Personal Trainer to ensure that a Deadlift is the right exercise for you. They will also be able to ensure that your start up position and the sequence of joint extension are correct.

02. Although the concept of the Deadlift seems fairly straightforward it is in fact an advanced exercise that should only be attempted by those with a sound sense of proprioception, core function and joint mobility. It is an exercise that truly encompasses full body movement and if performed correctly will enhance your results regardless of gender or training goal.

STEP 2: CORRECT TECHNIQUESTEP 1: IMPROVING MOBILITY & TECHNIQUE

STEP 2: CORRECT TECHNIQUE

HIP THRUSTS

One of the most important skills required in order to Deadlift is the ability to hip hinge. To this end we would recommend incorporating hip thrusts into your regular workouts.

�� Sit on the floor with the bottom of your shoulder blades against a weight bench (as pictured).

�� Bend your knees to 90° keeping your feet roughly hip width apart.

�� Drive your hips vertically as far as possible without over-extending your lower back.

�� Squeeze your glutes at the top of the movement.

�� Pause for a count of 1-2 seconds. Return to the start position.

�� It is important to ensure that your heels remain in constant contact with the floor throughout.

A 2-day course with Gareth Cole and Carl Wilson recommended for all, from personal trainers to fitness enthusiasts, covering

kinesiology, biomechanics and coaching techniques.

22-23 November 2014 from 10.00-17.00@ Studio, The Third Space, Soho

Cost: £500Contact courses@thethirdspace.com to book

MOVEMENT COURSE

HIPS TOO HIGH

COMMON MISTAKES

7 8

SOHOMon – Fri: 6.30 – 23.00 Sat – Sun : 8.30 – 20.30

MARYLEBONEMon – Fri: 6.30 – 23.00 Sat – Sun : 8.00 – 20.00

THE THIRD SPACE MEDICINEMon – Fri: 7.30 – 20.30 Sat – Sun: Closed

THE THIRD SPACE PILATESMon – Fri: 7.30 – 20.30 Sat: 9.00 – 17.00 Sun: Closed

SPA@THETHIRDSPACEPlease see website for opening hours

SOHO020 7439 6333sohoenquiries@thethirdspace.comwww.thethirdspace.com

MARYLEBONE020 7042 6333maryleboneenquiries@thethirdspace.com

MaryleboneBulstrode PlaceMarylebone LaneLondon W1U 2HU

Soho67 Brewer StreetLondon W1F 9US

MARYLEBONE CHRISTMAS LIGHTSDate: Wednesday 19 November Time: 15.00 – 18.30 Place: Marylebone High Street, London W1

The event, organised by The Howard de Walden Estate, is not only a true village affair, with local retailers and residents working together to make the evening a great success, but also attracts crowds from outside the area with around 8 -10,000 people filling the streets on the night.

We are particularly delighted to announce that this year we have Jessica Hynes turning on the lights. The actress is kindly volunteering her time to join the event which will be raising money and awareness for the disability charity, Scope.

Children from the local schools sing Christmas carols on the stage, Father Christmas sets up temporary magical Grotto to hand out presents to the children and once again there will be real reindeer to pet and feed. Many of the shops and restaurants have special Christmas promotions and offer mince pies, hot chocolate, mulled wine, BBQs, champagne or a glass of sherry!

The event runs from 15.00–18.30 with entertainment on the main stage on Marylebone High Street. You will be audience to a superb line up of live performances on the stage.

So come down to Marylebone Village, welcome in the Christmas spirit and help raise money and awareness for a most worthy cause.

Activities include:�� Live music and performances on the main stage�� Father Christmas Grotto – free gifts for children�� Real reindeer�� Christmas Card Competition – viewing area�� Street Entertainers�� Fireworks�� Snow�� Cabbages and Frocks Market�� Street Stalls�� Retailer Discounts and Promotions�� Tombola

For more information on the event, please visit www.marylebonechristmaslights.com.

INDOOR TRIATHLON

TABLE TENNIS COACHING

with Darius Knight

6 December 2014@ The Third Space, Soho

For more information or to book please contact

annelies.harte@thethirdspace.com

13 December 2014@ The Third Space, Soho

For more information or to book please contact

annelies.harte@thethirdspace.com