SPN Fitness

CLASSES START FROM TOMORROW - BOOK via SPN.FIT APP. WEDNESDAY
8.15AM: AAA | HANNAH
10.30AM: TRX STRENGTH | BROOKE
12.30PM: BARRE | AMBER
5.30PM: DYNAMIC VINYASA FLOW | ALICE
7PM: HOUSE YOGA 60 | ALICE. THURSDAY
8.30AM: ALIGN PILATES | ELRE
9.45AM: AAA | KATE
7PM: TRX | BROOKE
FRIDAY
7AM: HOUSE YOGA 60 | JAIME
8.15AM: HOT (MESS) METHOD | JAIME
9.30AM: BARRE | AMBER
10.30AM: YOGA FLOW 60 | ABIR
12PM: AAA | KATE
SATURDAY
8AM: AAA+ | LUCY
10AM: HOUSE YOGA 60 | SONJA
SUNDAY
8AM: AAA | KATE
9.45AM: SOULFUL YOGA FLOW 75 | ABIR

SHE'S BACK + KICKING 'AAA' A$$! 👊
Join Emma every Tuesday Night @ 7pm for a combination of body weight resistance exercises, a CV raiser and ALWAYS a core finisher. Expect to feel challenged and ultimately stronger - win:win right?

Tuesdays | 7pm | Emma
BOOK NOW: https://momence.com/s/101825650

THURSDAY POWER BOXING IS BACK 👊

Whether you're an 'old timer' or new to SPN - power boxing has always been a fave. Led by Zoe, this high-energy 45 minute workout involves a combination of pure boxing, fancy footwork, HIIT + weighted exercises all choreographed to a pumping playlist.

If you’re aiming for a stronger, fitter, and more toned body - gear up with your weighted gloves and get ready to sweat!

Thursdays | 9.30am | Zoe
BOOK NOW: https://momence.com/s/100393213

Cold ❄️ + Heat 🔥 Therapy - Hype or Healthy?

Plunge Into The Benefits of Cold Therapy:
1. Improves stress resilience: cold water therapy is a training sensor for your nervous system. Cold sensors on the skin activate your sympathetic + parasympathetic nervous systems - a conflict arises and within about 1 minute your body goes from being stressed to de-stressed
2. Reduces inflammation: a lot of mental health issues are related to inflammation in the brain
3. Improves mood: release of neurotransmitters in the brain makes you feel better including Dopamine (increases focus, increases drive) and Oxytocin (pleasure/love)
4. Increases metabolism: cold water therapy activates brown (good) fat, which increases mitochondrial activity in the cells and increases metabolism.

And Heat Therapy?
Similar benefits to cold therapy PLUS has separate benefits:
1. Initiates cellular repair via an increase in heat shock proteins. They repair the cells from the inside - in particular we see the activation of HSP 70 which relates to longevity.
2. Activates and repairs proteins involved in the immune system
3. Benefits cardiovascular health* including blood pressure, pulse, heart rate variability, cardiac events etc.
*Finnish studies reveal regular saunas reduces risk of cardiovascular disease by 27% if you go in once a week, and by 50% if you go in 4 to 7 times per week.

Whether you're seeking support for a chronic health condition, or would like guidance to optimise your diet + lifestyle, SPN can help. To enquire email [email protected] 💚

References:
https://soeberginstitute.com
https://pubmed.ncbi.nlm.nih.gov/36813265/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262976/

😴 How did you sleep last night? 😴

Our in-house nutritionist, Abir Hamza-Goodacre, led a number of amazing round table talks during SPN's recent Wilderness Retreat - so we thought we'd share a few snippets. The first one focuses on sleep.

Please like and share this with friends 💚

Whether you're seeking support for a chronic health condition, or would like guidance to optimise your diet & lifestyle, a nutrition consultation can give you the tools to maximise your health potential in a targeted way. To enquire email [email protected].

Info Sources + Further Reading:

1. Matthew Walker, 'Why We Sleep?': https://amzn.eu/d/6FXhuEV
2. Natural Killer Cells: https://pubmed.ncbi.nlm.nih.gov/7871104/
3. https://pubmed.ncbi.nlm.nih.gov/28515433/
4. https://pubmed.ncbi.nlm.nih.gov/15450165/
5. Blood sugar: https://pubmed.ncbi.nlm.nih.gov/34845532/
6. Sleep memory and ageing: https://pubmed.ncbi.nlm.nih.gov/23901074/
7. Delaying school start times: https://conservancy.umn.edu/handle/11299/162769
8. Sleep, delaying school start times and behaviour in adolescents: https://pubmed.ncbi.nlm.nih.gov/34103238/
9. Sleep and genes: https://pubmed.ncbi.nlm.nih.gov/23440187/, https://pubmed.ncbi.nlm.nih.gov/25646722/
10. Sleep UK stats: https://www.directlinegroup.co.uk/en/news/brand-news/2022/sleeping-dangerously--7-5-million-brits-have-under-five-hours--a.html
11. Daylight saving: https://www.acc.org/About-ACC/Press-Releases/2014/03/29/09/16/Sandhu-Daylight-Saving
12. Tips to improve your sleep schedule: https://www.colorado.edu/health/blog/sleep-hacks

We're looking for a new member of the team! 💚
Must have:
- qualification in dance / performing arts
- previous experience working with children
- proof of DBS check
- bags of energy and a can-do attitude
- availability at weekends

Aerial silks experience ideal but not necessity.
Studio is based on Camden Road, Tunbridge Wells, Kent.
Email your CV to: [email protected]

NEW CLASS ON THE SCHEDULE!!

WEDNESDAY 5.30pm it’s now time to flow with for Dynamic Vinyasa Yoga

Our faster-paced, more dynamic yoga flow class is for those who want to inject energy, strength and power into their practice. This class focuses on functional movement through a spirited vinyasa flow and will leave you feeling buzzed with endorphins. What better way to cap off your hump day and boost you towards the rest of the week!!

Welcoming Bella 👋🏻 who will be coving Lucys Rocket class this Sunday at 8am! 🚀🧘‍♀️

Bella has completed 490 hours of training in Rocket, Ashtanga Vinyasa and music in yoga. She curates classes that make people feel energised and challenged by encouraging you to ‘have a go’ and not take it too seriously. Bella is passionate about yoga for mental health and functional movement. She tends to teach music that keeps a 4-beat breath rhythm to help unlock flow state.

Sign up to join Bella and book online now! 👍🏻

🚴‍♀️ INTRODUCING: THE MARCH MADNESS SPIN CHALLENGE!

Calling all Tunbridge Wells spinners!

Beginning 1st March at our Tunbridge Wells studio, push yourself during your regular spin classes, and ask your friends to join you, in our first ever Spin Challenge!

Everyone that cycles 250 kms or more will receive a FREE class credit. The person who cycles the furthest by 31st March will WIN a block of 20 class credits worth £280!

How Do I Participate?
Free to join, sign up now with Front of House

How Will It Work?
Take a pic of your ride summary after class, show Front of House as proof of distance, then log your distance onto the wall chart in reception.

P.S. Look out for special classes to add a distance boost throughout the month. Good Luck 🍀

Looking for a spring reset to get back on track in your health and wellbeing journey?

There are still a couple spaces available on our incredible Wilderness Retreat in Suffolk.

We have moved our retreat date to: April 22-25th as it means longer evenings, blooming nature and a renewed sense on energy.

Hosted by Jaime + Abir in a beautiful private country house, you’re invited to discover, learn and reconnect with your inner self at this small intimate transformational retreat.

Our days will begin with yoga, breathwork and meditation, sauna and cold water swims. We will delve into round table discussions on the Science of Sleep, Cold and Heat therapy and the benefits of Breathwork.

You will come away from this incredibly informative retreat feeling awakened, well-nourished and ready to enter the new season with a spring in your step and some tips for living an optimum life.

Only two rooms left! Head to our website for full itinerary and more details !

A huge SPN welcome to Lucy Austin - the newest member to join our instructor team!

Lucy used to think that yoga was not ‘intense’ enough for her. But after years of competitive running and suffering multiple injuries, it was time to find something else that she could focus her energy on. After being gently encouraged by a good friend to try the Rocket - she was quickly immersed in the world of yoga. She is passionate about cultivating a safe environment in which her students, of all backgrounds and abilities, can explore the practice and build a deeper awareness of their body and mind. Lucy strives to create a practice which challenges and calms her students, taking them to a place where they leave feeling energised, accomplished and more at peace with themselves than when they started. As an experienced yoga teacher, marathon runner and fitness instructor, Lucy creates classes that are functional and accessible for all levels.

Join Lucy for our new ROCKET class in Tunbridge wells -

Rocket is a fiery and playful derivative of Ashtanga yoga but with less focus on perfecting a specific and traditional alignment and more focus on flowing in a way that feels accessible, authentic and right for you. Rocket works through all the joints of the body with plenty of abdominal strengthening, hip-openers, backbends, twists and lots of opportunities to go upside down(!). Expect to end the class feeling stronger, more flexible and uplifted.

Sunday 8-9am starting 25/02
Monday 5:30-6:30pm starting 26/02

Sunday February 25th @ 3.15- 4.30pm Tunbridge Wells

Join Charlotte for a 75 minute Bionic Breathwork session using active breathing techniques to break through barriers in a safe, supportive, and inclusive environment for all individuals to explore the transformative power of breathwork.

Bionic Breathwork is a scientifically proven foundational and transformative breathwork technique that utilises a Conscious Connected Circular Breathing pattern and short breath holds to guide participants into deep theta brainwave state (non- ordinary state of consciousness).

You will be taken through 50 minutes of a rhythmic and continuous breathwork technique that involves inhaling and exhaling without pauses or gaps between breath cycles. It encourages a circular flow of breath, promoting a heightened state of awareness and the release of physical and emotional tension. It is a powerful tool for facilitating deep self-exploration, emotional release, creativity and spiritual growth and has ancient roots in various indigenous and shamanic traditions, which has been adapted and integrated into modern therapeutic and spiritual practices.

What to Expect:

50 minutes of active breathing to a playlist of energising and emotive tracks. You will be laying on your back comfortably for the session with an eye mask on.

15 minutes of slow breathing techniques to enter into the parasympathetic (rest mode) nervous system

10 minutes of integration, download and optional group discussion while enjoying a calming herbal tea

Bionic Breathwork is a powerful and transformative practice that has gained popularity for its ability to facilitate deep healing and personal growth. You will experience the numerous benefits of Bionic Breathwork, shedding light on how it can positively impact your mental, emotional, and physical well-being.

BIONIC BREATH WORK + BEATS

In order to truly heal, to truly change, we must take an integrative approach. Bionic Breathwork is a powerful and transformative practice that combines deep, rhythmic breathing, evocative music, and neuro-linguistic programming to facilitate profound personal exploration and healing. This innovative technique, developed by Terry Moseley, benefits individuals seeking to enhance their well-being and expand their consciousness.

Join Bionic Breathwork Founder, Terry, straight from LA on Thursday 22nd February at Sevenoaks for an incredible journey through the body and brain using active breathing techniques to break through barriers in a safe, supportive, and inclusive environment.

DJ Cookie will be on the decks mixing binaural beats, organic house music and sound wave therapy to enhance auditory illusion + reach a deeply relaxed state.

£30 event credit

LADT FEW SPACES!

Staying at Wilderness Reserve

March 4th -7th, 2024

Starting at £1495 pp (based on double occupancy)
We invite you to discover, learn and reconnect with your inner self at this small intimate transformational retreat located in Suffolk.

We will be based at Wilderness Reserve, a vast 8000-acre estate of beautiful woodland, with lakes and rolling pastures.

Retreat Itinerary……

Daily Morning Yoga + Meditation-
You will set your intention for the day and Abir will guide you through an awakening morning yoga and meditation.

Breathwork Sessions-
Breathing is philosophy in action. Jaime will teach you daily breathwork practices that will help combat stress, overthinking and anxiety.

Wellbeing Talks-
We will hold round table discussions on health, wellbeing, and nutrition and how to optimise your body and mind for long and happy life.

Wild Swimming-
The benefits of cold water therapy are endless, our favourites include: boost immunity, increased focus, energy, endurance and endorphins. We will take a daily dip in the lake to experience all the feels.

Forest Bathing/Walking in Nature-
This Japanese practice is a process of relaxation; known in Japan as shinrin yoku. The simple method of being calm and quiet amongst the trees, observing nature around you whilst breathing deeply can help you de-stress and boost health and wellbeing in a natural way.

Full Body Massage-
You will enjoy a unique body massage using signature herbal-infused oils to release tension, impurities and trapped energy within the body. You will fully surrender to 60 minutes of total bliss and a sense of wellbeing.

MOVE + SLEEP + BREATH - WILDERNESS RETREAT

TWO ROOMS LEFT !!!!!

Suffolk, UK

Staying at Wilderness Reserve

March 4th -7th, 2024

Starting at £1495 pp (based on double occupancy)
We invite you to discover, learn and reconnect with your inner self at this small intimate transformational retreat located in Suffolk.

We will be based at Wilderness Reserve, a vast 8000-acre estate of beautiful woodland, with lakes and rolling pastures.

Our mornings will begin with a yoga practice to help restore balance and set our intentions for the day. We will dip in the lake for cold water swims and invigorate our systems in a variety of breath work and meditation sessions. We will enjoy an inspiring and delicious vegetarian menu, engage in talks on lifestyle hacks for vitality, longevity and more mindful living. In your free time, you can chill, walk, cycle or hang out in our private spa area where we have a hot tub, sauna and treatment room.

The Science behind cold and heat therapy and how to do it for maximum benefit.

Cold-water immersion and heat therapy are among the biggest longevity trends of the past few years, but they have a long-standing tradition of being practiced around the world.

Find out how cold therapy:

Strengths the immune system
Lowers inflammation
Boosts metabolism
Improves circulation
Stimulates the vagus nerve which activates relaxation
And how heat therapy:

Helps to increase the production of heat shock proteins improving cardiovascular fitness and heart rate variability
Improves insulin sensitivity and blood sugar balance
Supports blood pressure

We believe in mindful movement, mind to body connection and being intuitive as well as intentional.

We also believe in how beneficial it is to have balance in your training - with a well rounded workout schedule comes longevity, the ability for consistency and overall health.

For this reason we want to make more of our mindful classes open to the COMMUNITY.

THURSDAYS join for Community Yoga at 10.45am Sevenoaks and for Community Functional Movement 12pm Tunbridge Wells

We believe your future self will be grateful 🙏🏻

Come join the team 🙌🏻

We’re looking for Front of House Team Members to work in our Tunbridge Wells studio!!!

You Need To Be:

💪🏻Driven, Hardworking + Eager to learn
💪🏻Experienced in Hospitality + Love the industry
💪🏻Excellent at Multi-tasking + Love fast paced environments
💪🏻Happy-Go-Lucky and Cheerful

Tunbridge Wells Hours -

Thursdays -PM
Friday -AM
Saturdays - x2 per month
Including cover shifts

If interested, please email: [email protected] for more info.

We can’t wait to hear from YOU!!

Our bi-monthly dance party is back this Friday! Join DJ Cookie, Moodswing, Luli + Gomez Adams this Friday @ Tunbridge Wells from 7pm - 11.30pm complete with Stan’s pop-up cocktail bar and 2-4-1 cocktails 7-8pm.

Tickets are FREE, but space is limited, so make sure and book your spot online to reserve!! 🪩💿

This week, in support of our January Restore Series, we’re offering you something to keep your noggins warm in style after class

Get 15% off all Arctic Fox & Co. Recycled Bottle Beanies in an array of fabulous colours (£29 now £24.65).
Instore and online !!! ❄️🦊

LAST FEW SPACES!!!

This Spring, we invite you to discover, learn and reconnect with your inner self at this small intimate transformational retreat located in Suffolk.

Over the last few years we’ve had many requests to bring back a UK-based retreat and we plan to do so in true SPN style.

Hosted by Jaime + Abir in a beautiful private country house, the retreat will take place March 4th-7th, 2024 at the Wilderness Reserve in total, uninterrupted tranquility.

Wild swims, paddle boarding, woodland walks, morning yoga + meditation, delicious vegetarian food, lifestyle + nutrition talks, breathwork, sauna dips & treatments are just a few of the things you’ll experience.

Press pause in a place of total serenity where pure countryside meets total luxury. Let your mind and body run wild and free. You will come away from this incredibly informative retreat feeling awakened, well-nourished and ready to enter the new season with a spring in your step and some tips for living an optimum life.

Due to the nature of the retreat there will be only 8 places available on a first come, first served basis - head to our website for full itinerary + booking details.

CALLING PILATES INSTRUCTORS!

Are you a Pilates instructor who has availability evenings and weekends and would love to join the talented SPN team?!

We would LOVE to hear from you!

Please email your CV to [email protected] 💪🏻💚

We like to think of ourselves as trend leaders not followers - so this year we've decided to officially rebrand 'Blue Monday' to a positive, sunny, bright 'Yellow Monday'!


😁😁💛💛💛💛😁😁😁😁

At SPN we don't believe in negativity and are offering all of our Clients a HALF-PRICE single class credit available to buy now until midnight Monday 15th January, 2024* to keep the motivation high and the blues away.

We think the day is better spent focusing on setting achievable goals for the year ahead - perhaps choosing to make tiny changes over more demanding ones like moving more and spending time with like-minded people (that's us 😜).

*one credit / client.

This Spring, we invite you to discover, learn and reconnect with your inner self at this small intimate transformational retreat located in Suffolk.

Over the last few years we've had many requests to bring back a UK-based retreat and we plan to do so in true SPN style.

Hosted by Jaime + Abir in a beautiful private country house, the retreat will take place March 4th-7th, 2024 at the Wilderness Reserve in total, uninterrupted tranquility.

Wild swims, paddle boarding, woodland walks, morning yoga + meditation, delicious vegetarian food, lifestyle + nutrition talks, breathwork, sauna dips & treatments are just a few of the things you’ll experience.

Press pause in a place of total serenity where pure countryside meets total luxury. Let your mind and body run wild and free. You will come away from this incredibly informative retreat feeling awakened, well-nourished and ready to enter the new season with a spring in your step and some tips for living an optimum life.

Due to the nature of the retreat there will be only 8 places available on a first come, first served basis - head to our website for full itinerary + booking details.

Win 20 SPN class credits worth £280 PLUS £300 of No.6 Clinic treatments tailor made for your skin type AND £100 of skincare products from SkinAddict.co.uk. Follow steps above to win!

Merry Christmas From SPN x

LET'S KICK A$$ IN 2024!

NEW SERIES- 20/20/20

Fri Jan 5th,12th,19th,26th / 5pm-6pm @ T Wells

Beginning Friday, January 5th @ 5pm, Tunbridge Wells (and every Friday evening throughout January) join Jaime as we launch 20/20/20 - our most Mindful movement class incorporating: 20min of Vinyasa Yoga Flow / 20min active Breathwork / 20min Meditation-Savasana in the gentle warmth of our immune boosting and detoxifying FAR infrared studio.

Perfect for those long winter nights.
Regular class credits apply.

When life gives you lemons - we ask Lucy to make lemonade!

This little Christmas elf is bringing us some festive cheer and covering THIS Sundays floor class slot! So who is going to join her for some Sunday morning 8am 🎄🎄🎄 (that’s AAA if you couldn’t tell) or maybe you’d prefer her 9am RIDE?! Whatever your festive fancy - don’t forget to sign up NOW on our new booking system powered by Momence

Come join the team 💚

We're looking for Front of House Team Members to work in our Tunbridge Wells and Sevenoaks Studios!

You Need To Be:

💚Driven, Hardworking + Eager to learn
💚Experienced in Hospitality + Love the industry
💚Excellent at Multi-tasking + Love fast paced environments
💚Happy-Go-Lucky and Cheerful

Tunbridge Wells:

1 Team Member: Monday Evenings, Sunday Mornings + 1 Saturday Morning per month.

Sevenoaks:

2 Team Members: Sunday Mornings + additional Morning & Evening cover shifts.

If interested, please email: [email protected] for more info.

We can’t wait to hear from YOU 🙌🏻