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

NO 4

FOR SPORT

APPROACHESTO TRAINING

VERTICAL!

THE THIRDSPACE GOES

YOUR RUNNINGINDIVIDUALISE

TO STAYINJURY FREE!

INTRODUCTIONMatt Julian – Group Head of Fitness

With the accepted notion that we are all different, it makes sense that the most suitable training programme or medical approach for one person will not necessarily be the most effective for another.

In this edition we explore the concept of individuality in our approach, the idea that there is no such thing as a one-size-fits-all, or ‘Fitness that Fits’.

What is one person’s fuel can make another feel like they are running on empty.

A movement pattern that is exactly what one person needs may only make an injury or muscle imbalance in another person worse.

So how do we know? How do our fitness and medical teams ensure their approach for each person they see is the most suitable?

Screening is important, and is the way our team will ‘tease out’ the things that will need to be taken into account when developing a training programme or medical treatment. Tom – our PT Manager at Marylebone – takes us through this process.

2 of our personal trainers, Ed and Harvey, take us through the way they personalise their training advice for running and sport.

Finally, being clear about what you are hoping to achieve from your visits to the Club is important too – our goal-setting expert Catherine Brown has you covered here.

The ‘take home’ message from all these experts is that to maximise your results, ensure your training programme or treatment has been designed specifically for you.

It sounds obvious and common sense, but the best things usually are.

When was the last time you had a chat with one of our team about your approach to your health and fitness?

Movement is the base with which any athlete has to work with. If, for example, your movement is restricted through imbalances, tightness and/or weaknesses which have gone unidentified, then ultimately you will not be able to perform to your potential. Being able to replicate the requirements, movements and intensity of a sport in a training programme will hugely benefit your performance.

So your training should include movements specific to a person’s sport and hobbies – this can be tailored to everyone from the social golfer to the keen athlete.

Using my sport of rugby as an example, I would opt for full body, compound movements, which come close to replicating movements experienced on a pitch.

The aim for each movement is to involve activation and stabilising from other muscle groups, and focus on core stability. So some basic exercises that require mobility and power through full range of movement and proprioception (balance & co-ordination) would be single arm dumbbell chest press, explosive bounds and split squats. Importantly, they replicate the movements and actions required on the pitch.

Explosive movements required during sport can be replicated through following any sort of plyometric protocol. Important movements for rugby could include single leg work, working everything from balance through to strength and explosive power (using jump variations). Specific upper body, power movements would also be included to aid upper body explosive power – again to replicate the demands of the sport, such as a hand off.

Peripheral adaptations which come with these movements include increased muscle fibre recruitment and increased proprioception – both of which are primarily relied upon during explosive movements and ultimately sport.

Be sure that conditioning your body to these demands in the gym with a specific programme will aid your performance on the field!

APPROACHES TO TRAINING FOR SPORTHarvey Lawton – Marylebone PTI

MOVEMENT SCREENINGTom Mans – PT Manager Marylebone

As a strength and conditioning coach and PT every programme I write for my clients is different. Some programmes may be similar, and I have written programmes for whole rugby teams, but each one is tailored to their strengths and mainly their weaknesses. Making exercise programmes specific to the individual can be achieved through movement screening and assessment.

What is screening?

Screening is the first thing every coach and trainer should do before they train or write up a programme for a client. First, the trainer asks about training goals, lifestyle factors and injuries. Next is a movement screen – this is when you are assessed for how well or badly you move, and what your strengths and weaknesses are biomechanically. Based on this, the trainer can then write up a programme and a 3 month plan.

Why screening is important?

The main purpose of screening is to improve fitness and health while preventing injury. If you or your trainer do not know how well or badly you move in certain joints and planes of movement, your programme is going to be non-specific to you and will just be educated guesswork. This in turn, may lead to injury and less effective results.

We all have biomechanical weaknesses. The central objectives of screening are:

�� To remove unsupported judgments regarding movements fundamental to an active lifestyle.

�� To find weaknesses and strengths that you would miss by simply looking at movements and exercises in the gym.

�� The better the client or athlete, the better the compensation. The human body always finds a way to perform a skill. The red flags do not disappear, they just go into hiding.

�� The only way to analyse the motion of a person is to slow them down and look at static postures, their active range of motion and stability.

�� To avoid the approach of ‘if it’s not broken, don’t fix it’. The red flags hide until they become a full-blown injury.

�� To help prevent injuries, and therefore not rely on the physical therapist to fix you. You will save money too!

Screening and assessment can help with your programming, for example:

�� If you have rounded shoulders or minor kyphosis, you should not be doing many pressing exercises (such as bench press), as this will make your pecs tighter and make your posture worse, affecting the mobility of your shoulders. Your programme instead should involve more pulling and rowing exercises, as well as upper body mobility exercises.

�� Lower back pain:

Crunches and sit-ups should be avoided as these exercises increase flexion of the lumbar spine, which will make lower back pain worse. You need to work on hip flexibility and strength your core in a neutral position by doing plank variations.

Avoid doing any exercises using a barbell that load your spine. You can do more single leg work with dumbbells instead. This will put minimal load on the spine without compromising the position of the pelvis and lumbar spine.

�� Poor shoulder mobility means you need to be doing more shoulder mobility exercises and less overhead pressing.

�� Poor single leg stability & strength means your programme should consist of single leg work (e.g. Pistol Squats or Bulgarian Split Squats), rather than just squats and leg pressing.

�� If you want to burn fat and get stronger, you should not be doing body building style split routines (e.g. chest one day, shoulders one day, etc). You need to do more high intensity and strength training.

These are only a few examples of what screening can find out about an individual and their biomechanics. Putting yourself through a screening by one of our trainers will help prevent injuries, and you will reach the fitness results you want faster and maintain them. If you have not used your complimentary personal training sessions, get booked in and get screened!

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INDIVIDUALISE YOUR RUNNING TO STAY INJURY FREE!Ed Norman – Soho PTI

Many people believe that training for running – especially long-distance running – is just a matter of hitting the road and getting miles in the legs. This is not the case. If your biomechanics and movement patterns are not efficient enough to deal with the stresses of running over distance, you will need to follow a prescribed, specific

and tailored set of protocols in which they can become more biomechanically efficient.

Repeating an efficient pattern of movement, time after time, week after week, month after month, will aid continued progression and will be invaluable to prolonged performance and

longevity - be it high level competitive sport or making consistent gains in the gym.

After all, perfect practice makes perfect. Practice only makes permanent.

The most common injuries amongst us runners are either in the hip, knee or lower limbs. Pain in running is due to many contributing factors, but I believe the most important ones are a lack of mobility in the joints and poor running biomechanics, which can reduce the ability to produce and absorb force efficiently.

I am a walking talking example of how changing my running form has reduced my injury risk, and improved my performance drastically. I changed my over-striding, decelerating, and non-productive action into an upright, compact, and propulsive running gait that has since allowed me to set a marathon personal best of 2 hrs 34 mins, and a 40 mile ultra in 5 hrs 30 mins with 3000m of ascent. It has also allowed me to smash my shorter distances in 5km and 10km and half marathons.

This can be done by having an experienced trainer in this field analyse your gait, collate every inch of information on your current training schedule, your nutrition, and your goals, and then use this information to build a bespoke programme consisting of specific drills to improve form, stretching and strengthening of musculature to reduce injury, a mobility programme entailing the fundamentals of flexibility in running performance, and appropriate weekly targets to aim for.

Adopting a ‘no pain, no gain’ mantra, will get you nowhere. See a professional and there could be a whole new world of achievement in your running waiting for you!

In the lead up to Easter weekend, 10 intrepid yogis from The Third Space left the hectic pace of London to join our Group Head of Fitness and yoga teacher Matt Julian for a week of peace (and heat!) in Africa, at the Sandele lodge in Kartong on the west coast of The Gambia.

If there was ever a place to escape the madness of London, Sandele is it – a stunning eco-lodge (and winner of The Guardian’s ‘Ethical Travel Award’) that is completely off the grid, generating all its own power through windmills and solar panels. These brave yogis even left behind their attachment to flushing toilets for the week! Sandele is famous for its composting toilets.

Sandele literally means ‘now be still’, and all who went certainly did their best to live up to this way of life. The theme of the retreat was reconnection with nature – with a focus on finding some peace and stillness – a true escape from the madness of London living!

Each day started with a strong vinyasa practice – usually in the yoga shala right on the beach or, just for variety, in the yoga circle amongst the trees. Either way a lush way to start the day!

The days were then spent on the deserted beach, with just the local cows for company or lazing in the hammocks before the evening practice by the beach as the sun set. The group was well fed throughout with cooked breakfast, lunch and dinner every day, with meals including a wonjo (hibiscus) juice, or an ‘African milkshake’ (baobab juice).

It was not all sleeping on the beach in-between yoga practices though. Trips to the sacred crocodile pond at Folonko where all received blessings from the local elders and to the craft markets at Brikama gave everyone a dose of local culture. Afternoons were also spent with the locals in their beach juice bar - drumming, dancing, and relaxing.

The trip was designed to coincide with the full moon, and with clear skies above and no light pollution that comes with living in a big city, the size and brightness of the moon did not disappoint! A sacred fire and full-moon beach party was held this night with everyone encouraged to think of all those things in their lives that they wanted to let go. After writing them down and throwing them on the fire, the fantastic local drumming band started doing their thing and the dancing continued through the night.

But the main focus, of course, was the yoga, and the quest to find some stillness in our lives. After practicing by the beach in the fresh air, with a gentle sea breeze, it is a struggle to come back inside to the studio again!

All in all it was a fantastic, heart-opening week – those who came were able to leave behind the stress and ‘busyness’ of London living.

The mood of all was not even be dampened the return flight being cancelled, and being stranded in The Gambia for a further day and night. If this was ever going to happen, at the end of a week long yoga retreat is the time!

A huge thanks to all those who came for accepting all that was thrown at them, and to everyone at Sandele for looking after our group so well.

Until the next one!

YOGA RETREAT IN GAMBIAMatt Julian – Group Head of Fitness

Everyone at the Soho Club is excited about the completion of the 6 month long £2m relocation of the Soho Club reception, Medical Centre and studio in July. This marks the end of Phase One of the re-development of the Soho Club.

The key features of the works are:

Reception and entrance is moving onto Brewer Street giving the Club a more prominent landmark position. The new reception includes 2 member seating areas, one of which is furnished with 2 beautiful Chesterfield sofas to provide a calm area to relax post-workout.

The main feature of the reception is a fantastic new spiral stair which leads to the Medical Centre and which boasts recessed areas in it from which members collect their towels prior to their workouts. Our trademark red desk is made from the finest red calf skin and provides room for up to 3 of our team to assist members.

Medical Centre moves to the first floor of Brewer Street and as stated above can be accessed directly from the Brewer Street entrance without needing to walk through the Club. The Medical Centre has 7 new state of the art medical rooms as well as an enlarged waiting area for our patients.

Our main studio will relocate from the basement to the first floor of Brewer Street allowing classes to be held in natural daylight – an amazingly uplifting environment. This will be our main studio for up to a year, after which, in Phase Two of the works, we will be building an even larger studio complex where the Medical Centre used to be. Again these studios will have natural light flooding into them as well as looking over the Club through a glass wall.

Heating and cooling for the Club is now provided by hot and chilled water supplied from the building owned by The Crown Estate next door. This is a massively exciting development as it means that we will no longer be burning fossil fuels in our building or using environmentally damaging refrigerant gases. A great deal of the energy we are consuming is a by-product of the energy centre next door so, whilst we will be paying for the energy consumed, it marks a massive step forward in our aim to have as little impact on the environment as possible.

Phase Two of our works will involve a net addition of some 2,000 square foot to the Club, which will take place within the next 15 months as the works to be carried out by The Crown Estate progress. This space will be for our new studio complex.

Other works to the Soho Club include new steam rooms for the female and male changing rooms, a new layout and new equipment for the resistance floor and fitness offices, as well as a general upgrade to both changing rooms.

SOHO CLUB REFURBISHMENT COMPLETES IN JULY

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THE KNEELING OVERHEAD PRESS

START POSITION OVERHEAD POSITION

�� Brace core (abs and glutes).

�� Grip bar with straight wrists.

�� Forearms in a vertical position. Feel shoulder blades lock down.

�� Pack neck to make double chin.

�� Slight lean back (in order to allow bar to travel vertically) NB: very tight abs!

�� Squeeze abs more, press bar up and keep pushing up in top position. Feel upper traps at end range.

�� At this point your body will be completely in line with the bar. Bar should be sitting over shoulders. Shoulders over hips.

�� Under control bring bar back to shoulders in reverse (starting position).

Sometimes an injury, weakness or mobility issue can prevent a common exercise from being performed safely and effectively. When this happens making an adjustment to that exercise and instead performing a variation will ensure the benefits of the movement can still be received, without the risks!

Here the Marylebone fitness team take us through a variation of the overhead press, which can be useful for those with a bad back, weak core, or when learning to keep a neutral spine. The mobility test is also important to determine whether this exercise is a suitable one to add into the training program.

BackgroundThis exercise is commonly used to develop overhead strength. Successful pressing technique requires good shoulder & thoracic mobility. Any restriction in these areas may cause irritation to the shoulder joint.

Why should I do this exercise?

�� Helps develop tone or mass for the shoulders and triceps.

�� Helps improve performance for any overhead sports.

�� Helps with Olympic lifts.

�� Helps you push your luggage into the overhead compartments on your flight (and avoid embarrassment!).

CORRECT TECHNIQUE

WHAT DID YOU FIND?If you experience pain when doing a wall angel, or if you lack the flexibility to perform it, you should avoid doing any overhead pressing movements.

Result?

My arms came away from the wall

Try a lat stretch then repeat to look for improvement

Ask a PT for advice

Repeat 6 more reps and aim to perfect. Then shoulder press

I managed to slide my arms against the wall

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OBJECTIVE POINTERS

TESTING MOBILITY & WARMING UPTry a wall angel.

OBJECTIVE�� To be able to slide your arms up and down wall with elbow and wrists push against wall at all times.

POINTERS�� Keep lower back against the wall and slide your elbows and wrists up and down the wall.

�� Encourage any stretch.

�� Depress and retract shoulder blades against the wall.

COMMON MISTAKESMISTAKE 1.�� Insufficient bracing around core.

�� Glutes ‘switch off’.

�� The bar path makes a ‘C’ shape rather than straight up.

�� Lower back arches.

MISTAKE 2.�� End position is not over shoulders.

�� Shoulders move into internal rotation prematurely (elbows flare out).

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The Late May Bank Holiday weekend brought mostly showers but that did not put off The Third Space climbers who fought all sorts of transport closures to get to the great outdoors. With our new OuterSpace partner Vertical Pioneers, an intimate group of 4 members were introduced to real rock for the very first time in the beautiful setting of Avon Gorge.

Rob, the international expedition leader who routinely climbs everywhere from Nepal to California, led the way setting up routes gentle enough for those climbing for the first time and challenging enough for those who had gotten used to crushing everything indoors. Amazingly, clouds parted and a window of sunshine opened up allowing The Third Space climbers to attempt their one-armed pull-ups and awesome heel hooks on real grit.

After tackling the limestone ascents and devouring packed lunches, the day was rounded out with a good 40m abseil off the edge of the gorge which was such a rush, everyone went back for seconds!

Fearless leader Rob then managed to pry the climbers off the rock face long enough to give a short talk about all the fun toys (i.e. gear) that are used when leading outdoor traditional climbs.

Although this stage may be a little way off still, post-climbing pub discussions suggest some healthy new outdoor climbing addictions may have been formed. Bring on the next trip please! The dates are advertised on the climbing wall white board or at verticalpioneers.com and The Third Space members benefit from an exclusive 20% discount off all courses.

THE THIRD SPACE GOES VERTICAL!Tasya Howarth – Climbing Wall Manager

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WILL IT MAKE THE BOAT GO FASTER?Gareth Cole – Head of EducationRecently I read a book that was doing the rounds called “Will It Make the Boat Go Faster?” by Ben Hunt-Davis and Harriet Beveridge. It is a true account of the Men’s Rowing Eight on the lead up to the Sydney Olympics in 2000. The title of the book was the question each member of the team asked themselves every day for 4 years and it changed the way they trained, slept and ate, resulting in the team winning gold.

What the rowers found at the start of the experiment was that even though they were all training hard and not skipping sessions, when they all put their cards on the table it was a very different story. One rower was eating nothing but pizza, another was averaging only 5 hours sleep due to playing video games and the one they all thought would be the prize example athlete was actually sneaking in extra sessions and consequently overtraining.

However the ‘will it make the boat go faster’ question is not just exclusive to the nation’s elite. It can be adapted to any individual’s aims whether it is a physiological goal or even business related. What this does is filter out all the distractions and prioritises your time, which sounds like a recipe for success to me!

So the question you need to ask yourself is: what is your boat – weight loss, 10km time? Then how can you make the process more efficient?

This is what trainers and coaches call a ‘needs analysis’ and it is the process of ditching the distractions, focusing on what is required to get the job done and, most importantly, what you specifically need to work on to achieve it.

So ask yourself:

What is the end goal?

Will my exercise and medical history allow me to get there?

Are my obstacles physiological, psychological or environmental?

What relevant testing and screening is required to establish a start point and track progress?

Once you have these answers available to you certain things begin to change. You become progressive. You start to prioritise your time and focus over a given period to reach each objective, and you begin moving toward your goal with momentum specific to you!

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“Insights” practitioner used by The Third Space

The Marathon des Sables (Marathon of the Sands) is a gruelling 6 day ultra marathon race held in the Sahara desert.

The “race” consists of running a marathon a day for 6 days across the desert, totalling 156 miles. The middle day is the longest stage where you run 2 marathons back to back. Just to make it more fun, you have to carry all your equipment for the entire adventure - a 14kg backpack containing everything: food, water, clothes, cooking/sleeping/medical stuff, emergency flare, snake bite kit, etc.

Temperatures in the Sahara reach up to 50 degrees in April, so the French organisers decided in their wisdom to make it even more challenging by limiting the daily water intake.

Basically, the week consists of sleeping in a large, open tent (bivouac) with 7 others, getting up at 5.30 am, have breakfast, run a marathon under the scorching Moroccan sun, finish, collapse, eat, go to sleep at 9pm, repeat the next day… This is why the MdS is known as “the toughest footrace on earth”.

My 2 goals were to finish and not to come last. Successfully finishing the race depends entirely on preparation. Without being too dramatic, since

its inception there have been two deaths during the MdS - so it is vital to prepare properly.

Step forward the amazing Gareth Cole of The Third Space.

Gareth has experience of coaching others who have completed the race, so I had no hesitation in asking for his help. Gareth invited me to the Club and carried out a full assessment by way of a P-R-P (Prehab-Rehab-Performance) screening report together with video footage of me running.

Gareth was very thorough and explained that I had a weak meniscus on the right knee and a chronic intermittent lumbar pain on my left side. I also had severe lack of mobility at the talocrural joint (ankle), lumbar pelvis hip complex, thoracic spine and shoulder joint together with constraints in unilateral instability. Not understanding a single word, I had to ask Gareth what this all meant. None of it was good news!

However, I was given a tailored 3 month programme to get my body ready for the event together with a mobility programme to strengthen and improve leg stability. I also had to make regular visits to the Club where Gareth manipulated my aging body.

But young Gareth fixed me, and so much so that I completed the race with no pain or injuries whatsoever. I ended up finishing 492 out of 1029 and very pleased to be in the top half. Actually, very pleased just to finish! And, in all honesty, this was mainly down to Gareth’s help, advice and encouragement.

The whole experience was fantastic, painful, exhausting, exhilarating and emotional.

Was it the most amazing adventure? Yes.

Would I recommend it to anyone? Yes.

Would I do it again? My wife Helen says no.

MARATHON DES SABLES 2014Nick Saunders

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” Ralph Waldo Emerson

It is extremely important that each and every one of us is treated as an individual because as a human species none of us are made the same, physically or mentally. No matter what your goal is in the gym or in life, all circumstances and areas of life need to be taken into consideration before a programme can be written for you or a new goal path can begin. There is no template for all, and one of the mistakes people make is to take a programme from a magazine that lots of other people are doing and wonder why they are not making gains like the person next to them. We all have different goals. Maybe our goals are the same as our friends or colleagues but we are all unique physically and mentally, so not “one shoe fits all”; we are all built anatomically different and our reasons for training are different. One way of training may not suit another so therefore we all need to take a different route than the person next to us. That is why it is important to set an individual goal for YOU and seek advice to help you develop a unique plan that will bring you the achievements you want, but for this to be effective you need to set a specific goal.

Goal SettingSimply having the intention to get fit or exercise more is not enough. Saying exactly what your goals are and what you are going to do to meet

your goals will increase your success rate. Break your overall goal down into smaller, more manageable goals that are specific to how you are going to get fit. I am not just talking about goals like “I want to lose weight or gain weight”, “I have a specific event to prepare for”, “I want to be stronger”, but goals like “I would like more confidence” or “I need to reduce stress in my life”. No matter what your goal is, it should be unique to you. The gym environment not only helps you accomplish physical goals but it also helps you achieve mental goals. These are called S M A R T goals:

SpecificWhat do you want to accomplish? What are your specific reasons, purpose and benefits? What is involved? You need to identify requirements, constraints and list your own personal resources available. Are there any outside influences that could hinder your goal – work stress, personal stress, expecting too much of yourself? How can you learn to manage them so that they are not an obstruction? What other areas of your life need to be looked at and adapted to complement your success in the gym?

MeasurableHow can you measure your goal to know it is successful? What markers can you put in place on the road to your goal? This increases motivation. If the goal is not measurable, it is not possible to know whether you are making progress towards its successful completion.

Book a monthly personal training session so that you have someone to report back to to measure and help progress. It gives you the confidence that help is at hand to help you reach your goal.

AchievableCan you realistically achieve your goal in the set time frame? Attainable goals are important to keep us motivated. Goals that are extreme or out of reach may be considered meaningless.

RelevantAre your smaller goals relevant to your overall goal? Are they relevant to you? If your goals are set or influenced by someone else you will be less likely to stick to them. Be individual with your goal, it does not matter how “out of the box” it may seem.

TimeWhat are your deadlines for reaching these smaller goals and your overall goal? Are these times realistic? Do not be over optimistic with time as we all have lives to live and this needs to be taken into account.

REWARD YOURSELF

Celebrating the milestones when you successfully meet them is an important factor in staying on track. A goal that is all work and no play is not going to be fun for you to work with and may actually increase the risk of relapse or throwing in the towel. Therefore, when you hit a goal successfully reward yourself. Again make sure the reward is individualised.

Willpower

It is one of the cornerstones for successful change and goal attainment. You have to work on it like a muscle, the more you work on it the stronger it will become. Large changes and an intense exercise regimen can cause willpower fatigue over time as you are constantly working mentally and physically. You can help your willpower by making small changes at first, so that maintaining your exercise programme and temptation to skip a day is easier to resist. Do not be too hard on yourself.

“Be as thou wast wont to be. See as thou wast wont to see.” William Shakespeare, A Midsummer Night’s Dream

Tips for reaching a successful goal

�� Social aids: Exercise with a training partner or pay for a personal trainer. Even if you cannot afford a regular session, it is worth investing in one once a month so you can change your programme, discuss obstacles you are struggling with or maybe re-evaluate.

�� Training and food diary: Use a training diary to write down your progress, food diary, accomplishments, even thoughts and emotions that you can revisit for support or compare to your past performances.

�� Write it down: Write down your short-, mid- and long-term markers and goals. You may wish to put them on the fridge to make them visible or tick them off as you complete them.

�� Use reminders: Simple things, such as placing your running trainers near the door, can act as cues to remind you to exercise or a screensaver on your phone. Put your training session into your calendar as you would with a meeting.

�� Give it time, be patient and be prepared to change goals to suit your changing lifestyle! When life changes, goals can change too so always be prepared to adapt. Re-evaluate your goals and go through your SMART reasons every few months to keep yourself on track.

“All that is valuable in human society depends upon the opportunity for development accorded the individual.” Albert Einstein

GOAL SETTINGCatherine Brown – Soho PTI

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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

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MaryleboneBulstrode PlaceMarylebone LaneLondon W1U 2HU

Soho67 Brewer StreetLondon W1F 9US