Author: Alex Coombes

Part 1: How to build muscle using your body weight: Upper-body workout

Alex Coombes

One of the most common misconceptions of working out is that lifting heavy weights is the only way to build muscle.  However, everyone from gymnasts to runners to breakdancers have been proving this wrong for years.

Heavy weights and machines are used to create muscle tension and while tension is needed to build lean muscle, you can lift your body weight through specific movements that maintain the tension along the full length of the muscle.

Try this upper-body workout in any London park. It has been design to build the chest, back, arms, shoulders and abdominal muscles.

  1. Wide press ups – 40 repetitions in as little sets as possible

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Wide press ups are a great way to create tension along the full length of the chest muscles. Try to complete the 40 reps in less than 4 sets, resting as little as you can in between sets.

  1. Chin ups – Four sets of five repetitions

chin-ups

If this is too easy, try making the negative (downward motion of the chin up) as slow as you can.

To make it easier, try jumping up to the bar and then controlling your self down.

  1. Suspension Trainer Pike ups – Three sets of 10 repetitions

pike workout

This is a great way to build and define the abs. For variation and to train the obliques, try pulling your feet up to each side. By pulling your hips over your shoulders they will be under the perfect amount of tension to incite muscle growth.

If you are you unsure about any of the exercises, why not order a TruBe trainer to come to your local park and show you how!

 

Behind The Scenes at TruBe’s Fitness Photoshoot

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At the end of April, our team spent the weekend in East London for a photoshoot, looking to capture our TruBe brand and philosophy in both photo and video form.

At a beautifully designed house, we had two days to capture what we needed from our personal trainers and models.

Our Head of Marketing & PR, Phoebe, wore multiple hats as the director, organiser, personal stylist and chief cheerleader throughout the weekend.

Gabby, Portia, Sig, Steffy and Jade were our superstar models, and even when the cameras weren’t on them they were happy and smiling!

A big shout out to the guys behind the camera which were Andrew James photography and his crew who did an amazing job! We also had Robyn work her magic with hair & makeup for our models.

TruBe’s founder Daria directed the weekend, and wanted to share these behind the scenes photos to showcase the vision.

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behind the scenes Photobehind the glass

client and trainer checking app

meet and greet

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You’ll be seeing the results of our photoshoot across the TruBe app, website and social media channels, so make sure you download the TruBe iPhone app now to experience TruBe for yourself!

P.S. Subscribe to the blog below or follow us on Instagram and Twitter at @trubeapp for more inspirational ways to reach your health and wellness goals!

group shot 1 TruBe photoshoot

Get a Spring in your Step: 5 Tips to Boost your Training this Spring

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“By failing to prepare, you are preparing to fail.” – Benjamin Franklin, inventor and American founding father

Spring has officially sprung. Yoga in the park, lunch in the sun, cocktails on the terrace. It all starts getting a little brighter and fresher – and your TruBe training sessions might start to feel the same.

But if you’re struggling to shrug of the last of the winter cold and are still straining your eyes against the bright sunlight, we’re here to help prep you for success in a way that would make Mr Franklin proud.

We’ve created a list of training tips to get the most from your TruBe training sessions!

1. Get up and go!

Start your day with 10-15 minutes of light exercise, be it gentle yoga, a nice jog or even a slow walk around the block. Waking up like this increases your oxygen levels and blood circulation, energizing your whole body. Increased circulation to your digestive system will boost your metabolism which means you will use up more calories throughout the day, making you more likely to burn fat.

This time of the morning is also extremely valuable thinking time, allowing you to review your upcoming tasks and goals and get motivated for a more productive day.

2. Exercise outside

outdoor exercise workouts

Now that the weather is improving, there are no excuses to be stuck indoors.

Vitamin D is an essential nutrient to maintain healthy bones and teeth as well as fighting against cancer, type 1 diabetes and multiple sclerosis. Vitamin D is produced by the body when the skin is exposed to mild sunlight and is difficult to obtain through a healthy diet alone.

50% of adults and children worldwide are Vitamin D deficient- don’t be one of them! Order a TruBe trainer and work out in the park!

3. Hydrate like a hero

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Staying hydrated is the number one rule for all athletes. If you’re taking part in an event and you get dehydrated, you will run out of energy very quickly. We suggest getting a good BPA free bottle and drinking regularly throughout the day.

Remember if you feel thirsty, you are at the beginning stages of dehydration. Try to drink small amounts frequently. Generally we lose around two litres of fluid a day, so must ensure we replace this.

Your performance will also be affected. As your blood thickens due to lack of water, your heart has to work harder to pump blood to the body. This means that exercise that normally feels like a five out of 10 on a exertion scale, can feel like a seven or eight out of 10.

4. High intensity = better results

You’re a busy person, we get that. That’s why TruBe is all about efficient, high intensity exercise. To make sure you’re getting the most out of your sessions, make sure you integrate high intensity activities into all forms of training.

Whether you’re a runner, cyclist or swimmer, adding high intensity sessions will help make you a stronger, faster athlete. High intensity will help you improve both the endurance (aerobic) and your speed/power (anaerobic) capacity. This is a great way to compliment any training.

You can make HIIT training specific to your goals with movements that mimic your sport or daily function.

Remember that HIIT exercises can be regressed or progressed to suit all abilities.

5. Train with a friend(s)

Small Spring Group

Small group or partner workouts are a great way to make fitness fun. With TruBe we can take you and a friend through a fun and interactive workout that also gives you that “burn”. Making your workout fun takes your mind off the training whilst using each other for motivation.

If you have that competitive streak, TruBe can get you working against each other to help you push yourself to your limits! So what are you waiting for? Book a TruBe session today with one of our amazing trainers!

What are your spring training tips? Let us know by commenting below.

7 Super Foods for a Super You

Alex CoombesLeave a comment

We believe that fitness isn’t just something you do in your spare time, but rather a way of life. From the moment you wake up in the morning, till the moment you fall asleep, we want to give you tips to be the best version of yourself.

We truly believe in adopting a holistic approach to wellbeing. The food you eat, the clothes you wear and the people you socialise with all matter in helping you create the strongest, most fulfilled and well-balanced version of yourself.

Today we’re shining the spotlight on plant-based superfoods to help create a super you.

1. Shelled Hemp Seeds
We can’t get enough of shelled hemp seeds, as they go into almost everything we eat – from our morning smoothies and muesli, to salads and curries. They contain an ideal ratio of the essential fatty acids Omega, 3, 6 and 9, and are high in protein containing the full spectrum of amino acids. Whatever your fitness goals, hemp seeds need to be a part of your diet.

Chia seeds

2. Chia Seeds
A member of the mint family found in Mexico and South America. Chia seeds only became available to purchase in the UK in 2012, but they became an overnight sensation as they have a big nutritional punch, containing more omega-3 acids than a piece of salmon.

3. Cavolo Nero
Part of the kale family, this tangy and bitter black cabbage is taking off in the UK. Considered to be among the most antioxidant-rich foods on earth it is packed full of vitamins A & C which helps your vision and body repair quicker. We love chopping this into salads or making our homemade kale chips in the oven.

Turmeric

4. Turmeric
Turmeric is an ancient indian spice containing a powerful medicinal compound called curcumin. It is known to help reduce post workout muscle inflammation and can be easily incorporated into your diet in curries or morning sunshine smoothies.

5. Peanut/Hemp Butter
We simply love this new combination of peanut butter and hemp. This is a rich source of plant-based protein and the hemp gives it an omega-3 punch. Sounds like it might taste strange, but give it a try and we’re sure you’ll agree. Lather on some celery sticks or eat a spoonful for a quick energy boost.

6. Pomegranate Juice
Not only is pomegranate delicious and a great source of magnesium, it is also rumoured to be a natural aphrodisiac.

Banana

7. Bananas
Last but not least, we couldn’t leave off the original superfood! With a large banana containing roughly 100 calories of low-fat quick release energy, a banana based smoothie with a handful of your favourite berries and a plant-based milk makes for a delicious high-energy, low-fat way to start any day.

So what are you waiting for? Pack in those superfoods to aid your TruBe workouts and start creating a super you.

P.S. Subscribe to the blog below or follow us on Instagram and Twitter at @trubeapp for more inspirational ways to reach your health and wellness goals!

The best healthy eating restaurants in London

Alex CoombesLeave a comment

Living in London we’re spoilt for choice when it comes to eating out healthy. You just need to know where to go, Whether you’re paleo, low carb, vegan or raw we have put together our favourite go-to places for lunch and dinner.

Daytime Eating

raw pressRaw Press – Mayfair -W1J 
These raw pressed juices are super healthy. Totally raw and organic, the cold-pressed manufacturing method of these juices ensures that they retain essential nutrients and taste better for longer. For the green juice connoisseurs out there, you have a load of choice including super green, green or sweet green depending on how sweet you like your juice. They are also the only cafe in the area that does a yummy almond milk cappuccino.  You can find Raw Press on Dover Street below Wolf and Badger.

Nama -Notting Hill – W11 1JR
Eat guilt free when visiting this Vegan raw food Nirvana in Notting Hill. All the food is unrefined and gluten free and raw. The menu is supercharged with body and skin nourishing foods such as seaweed, kale, lucuma and coconut. Perfect for a post yoga session brunch date with the girls.

Detox Kitchen– Soho – W1B 5PJ
Great food without the stress. Detox Kitchen enables you to eat restaurant quality food every evening from the comfort of your home. Their team of chefs and nutritionists create and deliver nutrient dense, well-balanced meals to help you feel great. They also do a wicked breakfast smoothie using co-yo yoghurt and the beetroot brownie is to die for.

Roots & Bulbs – Marylebone – W1U 3JG
Roots & Bulbs offer homemade superfood smoothies at their two London locations. Focusing on keeping things unprocessed these juices are free from unrefined sugars and are packed full of flavour.

daylesfordDaylesford – Notting Hill – W11 2RH
From farm to fork is the approach at Daylesford. All the food that is grown or reared on their 100% self sufficient organic farm is used in the restaurant. The food is free from pesticides and fertilisers and their ruminant livestock is fed with GM-free produce grown on the farm. After your meal, they have a delectable delicatessen to pick up a few organic treats and some items for dinner.

Wild Food Café – Covent Garden – WC2H 9DP

This vegetarian cafe situated in Covent Garden are true flavour innovators. They are big on superfood infusions and raw treats. Expect dishes like vegan paella, delicious raw cakes, a wide array of juices and super fresh salads. A favourite with celebs, this café offers a gorgeous view out across Neals Yard, so grab a window seat if you can. Our favourite is the Wild Pizza special that has a dehydrated almond & butternut squash base, topped with marinara, wild sea purslane pesto and a daily selection of toppings.

Evening Dining

nopiNopi – Soho – W1B 5NE

In this fast moving Ottolenghi restaurant you will find dynamic art and tasty food. They go big on vegetables but meat lovers also will find inventive flavoursome dishes to keep them more than happy.

Mildreds – Soho – W1F 9AN
This long standing Vegetarian cafe in Soho stands out from the crowd with its diverse menu mixing the best of European and Asian cuisine. Our favourite is the Sri Lankan curry which is infused with spices and punchy flavours.

Pure Taste – Westbourne Grove – W2 4UP

Paleo restaurant Pure Taste serves dishes that are all gluten and dairy free. The menu is about big bold flavours and it caters for everyone from low-carb serious meat eaters to Vegans.

ethosEthos – Oxford Circus – W1W 8DX

The new kid on the block. Ethos pulls inspiration from the middle east it oozes creativity and delivers on taste. This self serves restaurant offers delicious salads and unusual grain dishes alongside treats for vegans like seitan spare ribs. Breakfast, lunch or dinner – there is plenty to choose from at every meal.

If we missed anywhere out please let us know and perhaps we’ll follow up with part 2!

P.S. Subscribe to the blog below or follow us on Instagram and Twitter at @trubeapp for more inspirational ways to reach your health and wellness goals!