Alex Coombes, Author at TruBeLife ™

How to get lean at home

January 28, 2016July 22, 2017 Alex CoombesLeave a comment

What is the secret to losing weight and toning up? Is there a big secret that you might be missing?!

As the title suggest, there is no secret!. We believe that you need to stop relying on the gym and start exercising at home! Realistically the 4 gym sessions you planned to do at the start of the week turns into 2 maybe 3 sessions.

To lose excess body fat you need to have a daily calorie deficit. This means that you need to use more calories than you consume every day. In order to make a difference over the week you then need to have this deficit at least 5 days a week.

Getting to the gym for an hour long session 5 times a week takes up a lot of time. By the time you’ve got to the gym got changed and got home it can be more like an hour and a half to 2 hours out of your day.

However these workouts don’t all have to be hour long sessions. You can burn around 300 calories during a 20 minute HIIT workout done in your own home. This could be all you need to create your daily caloric deficit and you don’t have to waste time packing your kit, traveling to and from the gym, with your own private shower and changing room at hand.

Try this 10 minute HIIT workout and see for yourself what can be done from your own living room.

Let us know how you get on with your HIIT workout!

Download our app and book a session with one of our highly rated trainers. Sessions are only £25, for a limited time only!

5 Top Tips to Achieving your fitness resolutions

January 15, 2016July 22, 2017 Alex CoombesLeave a comment

It’s that time of year again when everyone is talking about heath and fitness. Wherever you look there is advice and tips of how to get in shape. I want to simplify it all for you. It’s all about making small changes.

If you stick to these 5 simple tips, then you will be on your way to a healthier you:

Time Efficiency
Being efficient with your time it’s one of our most precious commodities. Knowing exactly what you have to do when you exercise will reduce workout procrastination.

Working out at home instead of the gym means that you you will save time going to and from the gym. You will avoid having to carry a wet towel around all day whilst wearing your crinkled shirt that you pulled out of your bag this morning.

To save time food shopping you can order boxes of organic and fresh ingredients with some awesome healthy recipes from Mindful chef. Use the promo code TRUBE50 for 50% off your first box!

Lifestyle
Alcohol is one of the barriers that gets in the way of achieving our dream bodies. If you still want to go out and have a drink with your friends then remember this. Gin and Vodka comes out as the lowest calorie option. Try these healthier options when drinking alcohol.

Gin and slimline tonic
Vodka, soda and lime

Exercise
The secret to good exercise is consistency. To get you started we have launched the TruBe Detox exercise program. All the workouts can be done from the comfort of your own home and are perfectly designed to blow away those holiday cobwebs.

Try week 1 for yourself:

Nutrition
Experience tells us that if we make small achievable changes to our diet, we are more likely to stick to it, rather than drastic fad diets that are not sustainable and potentially unhealthy.

Remember to eat protein and sugar after a workout to help with recovery. If you want to take supplements because it’s quicker and easier than eating straight after exercise, then there are some great products available from Super Vitality and as a friend of TruBe you can use the promo code TRUBE10 for 10%off all of their products.

Remember to hydrate! We lose at least 2 litres of water a day, even more when exercising. We need to replace this to keep the body functioning efficiently.

Sleep
Our body needs at least 7 hours a night to aid recovery. The lack of sleep can have a negative effect on hormones and cortisol release. Which then stimulates fat storage.

If you need any help with your at home workouts then why not get one of our trainers to come to you. Download the app.

Andy Hall – UK Master Trainer

The TruBe Detox

January 8, 2016July 22, 2017 Alex CoombesLeave a comment

Firstly let’s establish what Detoxing actually means.

Pollutants in our environment such as air pollution or stress and sugars and fats from poor food choices, lead to a buildup of ‘free radicals’ in our cells. These free radicals or formed by the oxidation of pollutants. Our cells contain DNA, of which, are programmed to perform many jobs such as protecting against cancers and other diseases.

If we build up too many free radicals in our cells through poor diet and stressful lifestyles, we can cloud out the DNA within our cells, which stops the DNA being read and therefore the role of that DNA occurring. As you will now see, this is not good.

A detox diet in actual fact, would be specifically be to reduce the amount of free radicals we have in our cells. These foods are high in antioxidant properties.

There are a number of foods are high in antioxidants:
Green vegetables
Red vegetables
Peppers
Berries of all kinds
Green and black teas
With this in mind we don’t think that you should take up any drastic fad diets that are impossible to stick to, or exercise so much that it takes you the rest of the year to recover from. We just think that January is perfect for a fresh start.

We simply suggest that you clean up your diet by making some small changes. For example you could cut out one or two of the following:

Alcohol
Bread
Refined Sugar
Processed food
Dairy
or an unhealthy weakness like chocolate

To kick start your detox we have developed the perfect workout program that you can do from the comfort of your own home. You don’t need any equipment just grab your kit and find a small amount of space. You can follow the first week’s workouts in the video below.

There is a quick fitness test to gauge your progress and then a strength, power, HIIT (high intensity interval workout) and recovery workout.

To get your detox diet started a 3 day juice cleanse is always a good idea. This will not only help you flush out toxins but it’s also the easiest way to get into the healthy eating mindset.

We think that the juices from PRESS London are amazing, so we managed to get a special discount for TruBe friends. Use the promo code TRUBEDETOX to receive 15% off their 3 day cleanse.

Good luck with detox and let us know how your program is going!

Perfect Last Minute Fitness Gifts

December 23, 2015November 1, 2018 Alex Coombes1 Comment

With the New Year quickly following the Christmas break. You can be sure that your loved ones minds will quickly switch from the festivities to fitness.

It’s not too late for those last minute online gifts, so kickstart their ‘New Year New You’ program with one of these last minute gift ideas.

NIKE SCULPT CAPRI LEGGINGS
Another pair of black leggings? Think again. Nike are the perfect fit, suck everything in and bring out your amazing shape. Kim Kardashian booty? 5/10. Sexy long legs? 10/10.

http://store.nike.com/gb/en_gb/pd/sculpt-training-capris/pid-10020057/pgid-10080301

SUSPENSION TRAINER
Long gone are the days where you need a gym with static machines for each and every muscle.
The suspension trainer is a brilliantly devised piece of equipment that will push you to the next level.
Does a single leg press up to lunge high knee jump sound impossible? Book in a session and we’ll work at it!

http://www.amazon.co.uk/TRX-Suspension-Training-Basic-Kit/dp/B002YIA6SM

LULULEMON TIE AND GO TANK
Meeting the girls for coffee after your workout? Lululemon side tie top is the answer. Workout gear might be the new fashion trend but you don’t want to always feel like you’ve left the gym. If you’re sick of neutral colours, order two sizes above your usual and add a coloured sports bra for a statement.

http://www.lululemon.co.uk/products/clothes-accessories/women-tanks-no-support/Tie-And-Go-Tank?cc=16106&skuId=uk_3639099&catId=women-tanks-no-support

FOOTWEAR FOR PLIES
Trainers are my addiction and I’m guilty for having too many pairs, but if you feel you can’t show off your new kicks at your Ballet workout and doing classes barefoot? Add these to your Shoe collection. Added bonus, they come with laces to make you feel like a real ballerina.

http://store.nike.com/gb/en_gb/pd/studio-wrap-4-training-shoe/pid-10308441/pgid-10958078

TruBe Gift Cards
Purchasing one of our gift cards is like buying your loved ones a new year’s resolution they will stick to. Choose from a variety of sessions, from boxing to Ballet Fit, to help you get summer ready, no excuses for no time to workout, be it because the gym is too far away or your lunch break isn’t long enough, we’ll come to you, everything you need at a tap of a finger. As the saying goes, summer bodies are made in the winter.

www.trubeapp.com/giftcard

JUICE CLEANSE
After all the feasting and probably a few too many glasses, kickstart 2016 the right way.
It’s not a quick fix but Press London offer a great 3 day cleanse to remove flush out the toxins from the holidays.

http://press-london.com/collections/juice-cleanses

TRIGGER
Sore muscles? When stretching isn’t quite enough, this little beast will do the trick. I won’t lie, it hurts! but it slowly releases all the tension in your muscles, helps with lymphatic drainage and even cellulite.

https://www.athleteshop.co.uk/trigger-the-grid-mini-foam-roller-black?gclid=CK-S-Yz45MkCFUeVGwodKVUAHw

DECLEOR AURABSOLU SPRAY
This spray is your new best friend. Full of essential oils, it purifies your skin leaving you glowing and hydrated after a workout. Use it after you apply your makeup and it will keep it all in place as well.

http://www.decleor.co.uk/aurabsolu-refreshing-mist

SPIRALIZER
Courgette noodles anyone? Incorporate more veggies to your diet by adding this small gadget to your kitchen essentials. Cut over half the calories, add double the taste and green power.

http://www.amazon.co.uk/VEG—SPIN-Vegetable-Spiralizer-Courgetti/dp/B00V5CZ68S/ref=sr_1_4?ie=UTF8&qid=1450425722&sr=8-4&keywords=spiralizer

RESISTANCE BANDS
The little secret to long and lean legs. Glute bridges, leg lifts, squats and crab walks getting too easy? These will just make it a little harder. With different resistances for every level, these small little bands will fit in your handbag, so no excuses.

http://www.amazon.co.uk/Resistance-BESTOPE-Powerband-Training-Exercise/dp/B00QBLS914/ref=sr_1_8?ie=UTF8&qid=1450801085&sr=8-8&keywords=resistance+bands

Supplement Bundles
Adding supplements to your diet gives you a nutritional safety net. The MissFits Multitasker is bursting with lean pea protein and crammed with essential nutrients,

https://missfitsnutrition.com

I hope your loved ones enjoy their gifts.

Happy last minute shopping and merry Christmas!

Tamsin O, London Personal Trainer

Download the app to book a session Tamsin today!

What should you do before a workout?

December 2, 2015July 22, 2017 Alex CoombesLeave a comment

The key to any successful workout is preparation. But how do you get the most out of each session? Everyone is different but here are some tips to ensure you are ready.

Energise
Sugar is the quickest way to get energy into your bloodstream and to your muscles. This doesn’t mean that you should eat a mars bar before every session. Most fruits are a great source of natural sugar, you could even make a great tasting smoothie which is quick and easy to take before a workout. Allow around half an hour before a workout and don’t eat too much. If you’re really struggling for energy try a shot of espresso.

Hydrate
Sounds simple and straightforward but it’s easy to forget to drink water through the day when your concentration is locked onto other things. You would be amazed how energising it can be for your mind as well as your body. Being hydrated isn’t just about drinking lots of water, electrolytes are just as important. Did you know that coconut water contains more electrolytes than your average sugary sports drink?! Just make sure it’s from a good natural source like Mighty Bee Coconut Water.

Easy dynamic movements
It’s more than likely that you’ve been sitting around all day using little or no muscles to move around your home or the office. Your body needs to know know what’s about to happen to it so that its doesn’t tighten up and fight against your movements, potentially causing an injury. Stay away from static stretching before a workout. Static stretches increases range of movement but without telling the body how to move through this range. This lack of joint control can lead to serious injuries. Try the dynamic movements, in the pictures below, for 45 secs each before your next workout.

Raise your heart rate
Your heart is a muscle too and it shouldn’t be expected to go from 0-100 in 5 secs. Gradually increase the intensity of your warm up over 5 minutes. You should reach the intensity intended for the workout ahead for for at least 20-30 seconds. Using your whole body will ensure that your blood is circulating everywhere it needs to be.

Find your inspiration
Probably the most important of all. If you can’t be bothered to workout then you won’t get the most out of your session, so you are probably wasting your time. You should try to motivate yourself by picturing your ideal body or watching someone you admire on youtube. If you can’t motivate yourself then you need a reliable gym buddy or a hired professional.

Download our app and try booking a session to see which of our experts are available when you are.