Author: Alex Coombes

Fighting the Holiday Blues

Alex CoombesLeave a comment
Ethnie

Hey TruBe’ers,

So as it’s getting colder, we’re eating more and spending more time with family and friends and most likely away from our fitness (but we all need little breaks right?) here are some of my top tips to keep yourself out of the “Holiday Blues!”

1 – Start your day with a big breath

The biggest inhale and stretch followed by a positive thought or affirmation, one that works for me is “You did not wake up just to have just another day, go get it!.”

A big inhale will help to wake you up and clear that morning grog. It make take a few, but trust someone that wakes up at 4.30am most days, it works! 

2 – Try to keep some routine

Setting an alarm or showering first thing in the morning instead of going downstairs in your pyjamas – that way you’re sure to be ready to go whatever the situation. There is always that dreaded first alarm back after a holiday or a break and I don’t think there is any harm in waking up a little earlier than you naturally would to seize the day. 

There is a lot of research on how breaking sleeping patterns doesn’t do us any good (a quick bit of info can be found in Deliciously Ella’s podcast – episode “Why we sleep” with expert Matthew Walker.)

3 – You don’t need to go to all the holiday parties

A break from work should be just that, if you skip a night out for a night in the bath – so what, your body and hangover will love you for it and if you are staying in, make it worth it. Epsom salts for muscle relaxation, candles cause they’re pretty and a tipple of your choice – bliss.

4 – Put your phone away 

When you do attend gatherings with family and friends, soak up that time with them, before you know it you will all be back in your regular routine, there is no time like the present! 

Put your phone away, really listen and enjoy the time together.

5 –  Step out of your comfort zone

One to bear in mind, is that lots of people don’t have family to spend time with. Around 200,000 elderly people spend Christmas alone this year which is heartbreaking, perhaps passing on a smile or a quick conversation with someone could make their day and yours. 

It doesn’t cost anything to be kind and usually results in a good giggle or two. Being our wonderful British selves, the weather is always a good topic.

6 – Try new and different trainers

If you do get worried about slipping out of your fitness routine, TruBe gives you the best solution, your usual trainer may be on holiday but there are plenty more of us to help you stay on track! 

If you need any assistance to find a new trainer, ask the TruBe team to help you!

Stay safe and see hope to see you soon!

Love, Eithne x

 

New Year, New Challenge

Alex CoombesLeave a comment
Challenge

The roaring 20’s are officially back, and what better time to master the art of mindfulness, after all it is the time of new beginnings. 

To help you get started, we wanted to share how the decade ahead has already begun to influence the latest trends in fitness to show how wellness is on the up. 

Bring back your balance

Finding the line between fitness and wellness will transform the way you approach your workouts. Meditation, Yoga and Pilates will help your body and mind work as one, giving you the energy required for your body to function at its fullest.

Dedicate time to your practice, and be guaranteed sustainable results that last a lifetime. Not to mention a daily boost.

Top tip: Be patient in your search, this practice can take many forms, it is important to find the flows that works for you.

Health as a priority

Healthy Food

As we strive to protect the planet we call our home, plant-based diets are on the rise. Proven to have significant benefits, if done correctly. If this is something you would like to explore, consider getting yourself a lifestyle coach to help guide you. By tailoring your diet specifically to your body, lifestyle, goals and requirements, you are much more likely to stick with it whilst maintaining full nutritional value.

Box and Kickboxing

Instead of taking the gloves off, why not put them on? With each hour of boxing, you can burn up to 800kcal! Energetic and dynamic movements, combined with boxing techniques, are a great way to start or end your day. The powerful, fast hits and jumps will liberate your mind, with each bead of sweat, you can expect the stress to wash away, detoxing your body and helping with blood circulation whilst lowering levels of stress.

Believe it or not, the more intense the session, the more relaxed you will feel.

HIIT

Yoga

As High Intensity Interval Training evolves, expect to see specialisms such as Yoga and Pilates incorporated into your sessions, a great addition for those those to burn calories, build strengthen and correct posture.

Achieving total mindfulness will set you free, give it a try and let us know what you think.

Fitness as a lifestyle

Personal trainers live and breath fitness, their passion is drawn from the success of others. They are a driving force there to set you on the right path, both mentally and physically. 

Focus on positive and sustainable results whilst removing the guesswork and dread associated to fitness. Major improvements can be made solely by perfecting your technique as part of an ongoing routine.

Positive experiences

London workout

Consider sharing your TruBe sessions with your closest friends, family members or colleagues. Be supported and motived as you bond through this unforgettable experience.

If you want to know more, get in touch with a member of the TruBe team today! We have a range of personal trainers, lifestyle coaches and massage therapists available to come to you, anytime, anywhere.

Your TruBe team.

Nutrition and fitness during the holidays

Alex CoombesLeave a comment
TruBe Trainer
The holiday season has landed and with Christmas around the corner, it’s certainly the most wonderful time of the year.
Winter, when the parties are in full swing, a chill is in the air and mulled wine and mince pies are in never ending supply, it’s no wonder many people are easily sidetracked from their fitness and nutrition goals. By the time January rolls around, that all too familiar sluggish feeling and few extra pounds hits us like a ton of bricks.This is one of many reasons not to toss away the daily routine in favour of overindulging. Maintaining a regular schedule will not only keep you on the straight and narrow, but, as mountains of research has revealed, will help promote optimal equilibrium in the mind and body. With a change of mindset, we can look at the holidays as a welcome opportunity to spend time on your personal goals.

Here are a few tips to keep in mind during the holidays:

 

Set boundaries, and stick to them.

The holidays may be an excuse to have fun, but they shouldn’t be an excuse to let the diet pendulum to the extreme. Setting goals, writing them down and visualising your boundaries, especially during difficult situations where food is in copious amounts, is vital for keeping our calories intake under control. Perhaps it’s avoiding sweet trays at Christmas parties, skipping alcohol on nights out or adding an additional training session to your workouts – your goal is to practice self-discipline and meet your self-expectations. That feeling of achievement is worth it every time.

On the subject of alcohol…

It’s a time to be merry and celebrate the festivities whilst being mindful of the effects of consuming high volumes of alcohol. With one large glass of wine amounting to 185 calories and a pint of beer at over 200 calories, a few drinks go a long way in contributing to the daily calorie intake. Worst of all, studies have shown the possible added side effect of increased appetite and cravings from alcoholic beverages. Avoid the downward spiral by reining in the drinking and soaking up the festive fun and spirit instead.

Maintain an exercise schedule.

During the holidays, with more time on our hands, there is a tendency to move less and lounge more, resulting in fatigue. Combat this by making a conscious effort to move the body more throughout the day. TruBe trainers remain and the great outdoors awaits, so breathe in the fresh air as you are guided towards your goals with simple movements inspired by all things festive.

Crunched for time? Try this no equipment, no fuss, at-home 30 minute workout to fire up the muscles and get the heart rate up.

HIIT (3 rounds, 40 seconds on/20 seconds off)

  • Burpees
  • Mountain climbers
  • Alternating lunge kicks
  • Push ups with shoulder taps
  • Jump squats

Conditioning (3 rounds)

  • 25 squats
  • 30 alternating back lunges
  • 30 plank taps (tap the hand one at a time in front)
  • 20 tricep dips
  • 30 courtesy lunges

Core focus (3 rounds)

  • 30 oblique twists
  • 20 alternating single leg raises
  • 40 second forearm plank
Key tip – spend 5 minutes on dynamic stretching and a cool down incorporating static stretches.


It’s not all or nothing

We have all been there – breakfast starts off well but then things goes awry by lunch, and so follows an unhealthy pattern for the remainder of the day. Kick this vicious cycle to the curb by remembering there is leeway in our daily food intake, where we can and should savour a treat now and again. When it comes to diet, veering off course is part of the journey. Get back on track by preparing a healthy meal for dinner. The golden rule to remember during this time of year is eat until you are satisfied, not stuffed.

Drink more water

Healthy skin, improved digestion, blood pressure regulation and a host of other benefits arise from the simple act of drinking water. Just a 2% decrease in the body’s water balance can bring about an onset of unpleasant symptoms from dehydration. It’s especially true during the holidays when we are more likely to overload our bodies with excess sugar and alcohol. Keep the system moving, the mind sharp, and ward off those pesky headaches by guzzling least two litres of water daily, as recommended by the Eatwell Guide UK.

Practice mindfulness

The holidays are a busy, hectic and somewhat stressful period, where jam packed schedules and a lack of routine can overwhelm. Take a few minutes every morning and once throughout the day to practice mindfulness and self-compassion, which helps to keep everything at balance. At its core, the holidays are a time for spending with loved ones, giving back to others and celebrating the true essence of Christmas.

Enjoy all that it brings as you gear up for a successful 2020 ahead

Happy holidays!

With thanks to, TruBe Trainer: Leoni J., level 3 personal trainer, specialising with clients new to fitness.

TruBe Trainer

 

Perfect Remix For Your Running Session

Alex CoombesLeave a comment

Embrace the outdoors and get ready to sprint with our new TruTunes. We’re all about running this week at TruBe, so we’ve compiled 20  of our favourite remixes to help you sweat it out. With artists such as Broods, ROZES, and Lauv, you’re bound to be inspired to get outside and run as fast as you can.

Download. Play. Run Fast.

 

Relaxing Rhythms

Alex CoombesLeave a comment

In honour of the new service we are now offering of Sports & Thai Massage, we’ve created the perfect relaxing playlist for you. With artists such as ARIZONA, Lorde, and Khalid, you’re bound to relax and renew with our TruTunes. It’s always important to take time out of your busy day to slow down and focus on YOU. Remember that by taking time for yourself, you are bettering all aspects of your life.

Download. Play. Renew.

https://open.spotify.com/user/trubeapp/playlist/3EmAEoBdiBbRSjDuvDY2RV