Svetlana

"What you do every day matters more than what you do once in a while"
Hello shiny new week 😃💜

SPECIAL OFFER

Great news for anyone who is looking for one to one support in achieving their fitness goals!

I'm happy to announce my amazing new offer for individual sessions. Only £32 per 1 hour session.
Don't wait too long to book! Book your free trial session right now. DM me or email me at [email protected]

TYRE FLIP! 🔥🔥🔥

(Franco's favourite exercises 😜)

The tyre flip is an exercise that works the entire body, starting from a deadlift position and ending with a giant tire being flipped over. Each flip moves the tire further in one direction until a set has been completed. It can be performed for a period of time or reps as part of a functional fitness.

Benefits of tyre flips:
✔️ Works the core along with posterior chain (back, glutes, hamstrings) of the body
✔️Works on numerous stabiliser muscles in the entire body
✔️Great strength and endurance builder
💪💪💪 @ DW Fitness Bristol Filton

Hey guys, did you know that January is a perfect month to start training for a beach body? 😀
If you are thinking about 1 to 1 sessions with PT, here I am!
I have some fantastic January offers available.
Based in Bristol, DW fitness Filton
*you don't need to be a member of the gym to train with me.

Hi guys, hope all of you had a fantastic Christmas and New Year 😀
It's been a very intense and challenging year for me as I started to work as a Personal Trainer in Bristol. Before that I have been a PT in Moscow for four years and I'm so grateful for this experience and everything I learned for these years.

As a professional I think it's essential to always educate myself and upgrade my skills.
I'm really passionate about fitness and wellbeing and will be happy to help you with your fitness goals (the more ambitious the better 😎)

I have some new amazing January offers available now and up to 20% off on one to one training, prices start from £32 a session. For more details please contact me on Instagram messages or email [email protected]

12 WEEKS TO GO UNTIL THE MARATHON!
I'm soooo excited about that, just can't wait to the race day.
I took a proper look at my physical condition today, analysed my current training program and thought about what I should focus on for the next 12 weeks.
So my current body metrics are:
Age 30
Height 172 cm
Weight 62 kg
Resting heart rate 59 bpm
VO2max 47 according to Garmin
Daily caloric expenditure ~2300 cal 🐷
What I definitely need to improve is my running technique and form (very low cadence 😒) because right now during the run my body doesn't work efficiently enough. Which is why I feel incredibly tired after long runs :(
I'm also going to lose couple of kilos 🤪
Anyway it's 12 weeks to go and I'll do my best to make sure I'm able to complete these 42.2 k 😀










@ DW Fitness Bristol Filton

Сто лет ничего тут не писала, хочу постепенно возобновить это дело :)
Лето было прекрасным, насыщенным и ярким у меня и как-то вообще не доходили руки до инстаграма.
Но зато ноги доходили до тренировок. Как-то потихоньку я набегала 205 км с апреля по сентябрь. А в плане у меня стоит сделать ещё 145 км до конца года. И я чувствую, что могу 💪😂
Раньше я часто бросала на полпути задуманное. Были отговорки "нет времени", "не моё" и т.д. Хотя поначалу энтузиазм был. Сейчас приходит понимание, КАК нужно обозначать цели (не только спортивные), чтобы их достичь.
✅ Адекватное восприятие своих сил
✅ Метод "черепаха" 🐢😂 продвигайтесь к своей цели маленькими шагами, но регулярно. Лучше бегать по 3 км 3 раза в неделю, каждую неделю. Чем убиться на 15ти км раз в месяц. И сказать я могу!! Но только один раз 😊
✅ Долгосрочная ПЕРСПЕКТИВА. Если есть желание улучшить форму. То не нужно обманываться. Ставьте сроки от года и больше.
✅ Сравнивайте себя не с другими, а с СОБОЙ год/два назад

🇬🇧This summer was amazing, bright and intense. I haven't posted a lot on Instagram but it doesn't mean I stopped my workouts :)
I've done 205 km since April to September. And I'm not going to give up 🤣 I have a goal 👉345 km by the end of this year.
I used to give up very often (training plan, diet, hobbies, healthy habits). I could find lots of EXCUSES. Our brains are very creative in making excuses, you know.
Thank God now I realize what to do to achieve goals. It works with all kind of goals not only fitness.
✅ Being realistic about your possibilities
✅ Little steps method🐢I love this approach because it does work. For example, it's better to run 3 km 3 times per week regularly rather than 15 km once a year (just to show everyone that you can😁)
✅ Being realistic about the timing ⏳The new healthy habits, the balanced diet, the workouts. It takes a lot of time to get used to it. And it's much longer than 1-3 months.
✅ Comparing yourself with yourself (a few years ago) not with the others.
💚