3F METHOD  Functional Fitness Formula

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3F METHOD Functional Fitness Formula

What do we mean by functional fitness?

Functional Fitness Formula refers to a training approach that focuses on practicing movements commonly performed in everyday life. The primary goal is to enhance the functionality of the musculoskeletal system and cardiovascular system. Unlike traditional exercises that isolate specific muscle groups, functional training emphasizes full-body movements and engages multiple muscle groups simultaneously.

In practical terms, Functional Fitness Formula mirrors the activities we encounter in our daily routines. Think about lifting your child, carrying your groceries into the house, getting up from the floor if you dropped something. All these movements: squatting, pushing, balancing, lifting, and carrying heavy items are integral to our daily lives. These exercises involve various muscle groups, including stabilizer muscles that are often hard to target in other types of training like cardio or strength workouts. The term "functional" implies that these exercises are applicable and essential for daily life activities. Functional fitness exercises typically utilize body weight or small equipment such as dumbbells, weights, or foam rollers. This approach allows muscles to move along a natural and free trajectory, replicating real-life movements more closely than traditional gym exercises. The emphasis is on training the body to move in a way that is physiologically natural and beneficial for overall functionality. We don’t live at the gym, why train our bodies like we do? With functional training you’re working with your body, as it already works in your regular life, making it stronger and better prepared for what every day brings.

About the method

Functional fitness is a comprehensive and effective training approach designed to address specific aesthetic and musculoskeletal health objectives of every client.

There are three main principles that lead us in everything we do:

Working out every area of the body, aligning with the concept of myofascial unities presented in Thomas Myers' Anatomy Trains. This comprehensive system identifies seven distinct zones within the framework of the method. By incorporating the principles of Anatomy Trains, Functional Fitness Formula ensures a thorough training experience, recognizing the interconnectedness of myofascial structures throughout the body.

Usage positions and movements all of us already use in our everyday life, keeping in the spirit of functional fitness formula and working with your body.

Motion in 3D - using all planes of motion - sagittal, horizontal and vertical in every training session and within a whole training process.

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Authors of the method

 Olga Melyakova

Olga Melyakova

Movement expert. international natural rejuvenation trainer, posture correction specialist, co-author of the patented and proven “Vector of Youth” method. Among trainings led by Olga are: Anatomical Training for Personal Trainers (USA), Slings in Motion™ (Switzerland), Animal Flow™ (USA), CAFS Gray Institute™ (USA). Olga teaches more than 30 types of workshops, master classes, and seminars on working with the body and on modern fitness.

Nadezhda Perelygina

Nadezhda Perelygina

Movement expert, fitness therapist. Graduate of Pilates Polestar™ (USA) and Slings in Motion™ (Switzerland).

Learn more about the results of the
3F method

Initial data

Oksana, age 30+, hairdresser.

Aesthetic complaints

Purses her lips and stretches lips forward.

Health complaints

Back and neck pain, severe pain during menstruation.

Diagnostics using photos and videos revealed common postural disorders, including changes in the position of the pelvis (anterior tilt) and chest, "text" neck, weakened abdominal muscles, limitation in lumbar flexion, restricted mobility of the hip joints, lack of control over movement of the shoulder joint, and shallow breathing.

For the past 3 months, Oksana has been following the 3F method, with the primary objective of correcting her posture.

As a result, Oksana's entire body has undergone global verticalization, restoring myofascial balance. This transformation has led to a flatter and more toned abdomen, an opening of the chest and pelvis, alignment of the chest and head in one line, and a general improvement in posture. Notably, the double chin has disappeared, and biomechanics movement has become more optimal.

Importantly, these positive changes in posture and appearance are accompanied by significant improvements in Oksana's health. The pain in her body has completely disappeared, demonstrating a successful and holistic outcome from the dedicated application of the 3F method.

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Oksana's results

Review by Oksana

“I want to thank you for the life-changing workouts. As I am writing this I am tearing up – I can’t believe you gave me my health back without medication, or surgical intervention. I already know I will continue to take your classes and follow all your recommendations; I simply can’t imagine my life without them anymore. Thank you! Thank you so much! My only regret is that I didn’t start earlier! My back is now straight, healthy, and beautiful. I will always be grateful to you. You gave me my body back and took away my pain, I will never forget that, and will recommend your method to everybody!”

Oksana

Medical experts about our methods