Stretching Archives | Page 4 of 5

NEW! Running, Stretching and Pre & Postnatal Workouts

June 2, 2017November 1, 2018 Alex CoombesLeave a comment

TruBe are excited to reveal that we have added THREE new services which are now live on our website and app! We now offer running and stretching workouts as well as pre and postnatal workouts.

Running:

One of the most popular types of exercise, running is a great way to improve your and cardiovascular fitness whilst burning a high amount of calories. Whether you are training for your very first 5k, have an upcoming marathon or just want to start jogging, TruBe running sessions will help get you there. Our trainers will be with you every step of the way whilst you run, motivating you and helping you to improve your endurance and technique. Additionally our trainers provide guidance and tips on how to avoid ‘the wall’ during a marathon race, and prepare you mentally and emotionally.

Stretching:

Stretching helps to improve flexibility and range of motion. Our expert TruBe fitness trainers will show you a variety of different types of stretching to target specific muscle groups. If you have an injury or are looking to improve your mobility, stretching can aid the process allowing you increase your range of movement and improve any restrictions. Your TruBe stretching session will cover both dynamic and static stretches, and develop a personal stretching program that complements your exercise goals in the comfort of your own home or private space.

Pre & Postnatal:

There are multiple benefits of keeping healthy, mentally and physically, during pregnancy and as a mother. Our TruBe expert trainers will provide a full body programme of exercises for pre and post pregnancy, and with our on-demand service, are able to workout alone in the comfort and security of your own environment. During your pregnancy, you stay toned, comfortable and active whilst post pregnancy working the body safely back to its full range of movement and strength again.

Book your session here!

Don’t forget we also offer a range of workout disciplines such as personal training, kickboxing, boxing, pilates and yoga. Search our network of expert trainers and send a request in seconds!

We’re excited about this new developments, and as always, we welcome your suggestions.

Introducing Yolanda, Personal Trainer and Professional Performer

April 5, 2017November 1, 2018 Alex CoombesLeave a comment

Yolanda is one of our newest TruBe trainers specialising in Personal Training and Ballet Fit. She holds extensive skills in calisthenics as well as TRX making her an expert in improving flexibility, strength and muscle tone. As a professional dancer she has over 10 years experience being part of world famous Lion King at the Lyceum Theatre.

Why did you sign up to be a TruBe Trainer?

I want to empower people by helping them take control of their health and fitness goals. The benefits of training are not just limited to improving your physique. The confidence gained and the mental satisfaction that clients enjoy from reaching targets and exceeding their own expectations surpasses this. TruBe provides a flexible and accessible way of allowing me to share this.

What is your biggest client success story?

A client came to me with a goal which was purely to lose weight. I shifted the focus towards skill based goals alongside her weight loss goals. This transformed her physique, but most importantly improved her mindset. She fell in love with her training and gained the knowledge and confidence to maintain that level of fitness in her lifestyle. She learned to embrace her body and feel proud of what it was capable of.

What is your greatest achievement?

Establishing a career as a performer in the west end and coming back stronger after an injury, which caused me to be on crutches for six weeks.

What is your favourite way to finish off the end of a session?

An intense core finisher followed by a relaxing deep stretch.

How do you motivate yourself and do you have a favourite motivational quote?

My favourite motivational quotes are “a comfort zone is a beautiful place but nothing ever grows there” and “strong body = strong mind”. Variety is the key to motivation for me. I like to do a bit of everything from ballet fit, callisthenics, strength training to yoga in my training. This keeps things fresh and challenges my body and mind. I always have a lot of goals on the go and I love to immerse myself in making them happen. If motivation wavers, discipline is my go to!

How do you find balance in your life?

As a trainer and performer, it’s so wonderful to do a job you love, but it’s important to take time out with friends and family. I also ensure I make time to train for myself, as that’s my meditation. I’m working on listening to my body, when my body tells me to rest, I know I need to before it forces me to!

How do you treat yourself?

Dinner with friends and maybe the odd purchase of some new training gear!!!

To book a session with Yolanda, download the app and find her as one of our featured trainers.

Try these 5 Yoga poses before bed time

March 9, 2017November 1, 2018 Alex CoombesLeave a comment

The importance of sleep surpasses the obvious involving lifting your mood and physically looking less tired. When you have difficulty sleeping at night, it affects your day to day life, wellbeing and even your weight. TruBe trainer Dipa Trivedi, who specialises in yoga, explains the different effects of sleep and how yoga can be a simple and effective solution to aid a peaceful night’s sleep.

I get a lot of feedback from most students saying “some days I can sleep and others I just wake up and cannot go back to sleep”… When I ask them why, the answer is ‘I am stressed or I feel hot or I don’t know why’.

Usually, having a good night’s sleep is a combination of several factors:

Physical fatigue
Mental state
Emotional wellbeing
Routine
Nutrition
Overall hormonal health

All of these factors are interconnected and getting the right balance is vital to having a continuous good night sleep.

Now it is different for everyone, so we cannot apply the same principles for all, however there is a baseline. Having a good night’s sleep is key to living a life with minimal illnesses. You might be in your 20’s or 30’s and think that it is okay to have 4 hours sleep and then catch up on sleep on weekend. However, as you are building a gap, this can be difficult to fill over time which may result in various health issues. If you observe a child, for example, they would sleep at least 10 hours a night. A working adult (from 22) should sleep an average of 7 hours a night to live long and well. Sleeping helps with memory recovery, focus, immunity and mental stability. Plus, it allows for muscle recovery and growth after sport and exercise.

There are various yoga sequences you can try to improve your general sleep.

MY 5 FAVOURITE RESTORATIVE POSES YOU CAN TRY:

1. Supta Badcharakan Asana

This works to improve the digestive system and blood circulation to the brain.

2. Supported Child Pose

This helps you let go of your day – as you are energetically turning your back to the world; as well as releasing tension from your shoulders to the lower back.

3. Legs Up the Wall

helps the circulation of both blood and lymphatic fluid.

4. Siddhasana – Simple Crossed Leg Pose

Focus on your breathing as this helps to stop the mind from wondering

5. Savasana

Lie down, start to let go of each limb and drift into relaxation

Performing these quietly, restorative poses can help calm your body and mind whilst relieving stress and anxiety.

Have a good night,

Dipa

Want more advice and fitness tips? Download the TruBe App and check out our expert trainers where you can book a session today!

Don’t forget that our TruBe trainers can come to you right in the comfort of your own home!

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.

How to Correct your Posture

November 12, 2015November 1, 2018 Alex CoombesLeave a comment

As an ex-professional ballet dancer, exceptional posture was a must. Now as a TruBe trainer, one of the most common complaints I hear from my clients is that they have poor posture. But what does this actually mean and how do we rectify it?

What is poor posture?
Posture is the relationship between the skeleton, muscle and other tissues of the body as it tries to stay upright against gravity. It can be as important to good health as proper nutrition, exercise, and a good night’s sleep. Bad posture occurs when certain muscles are activated too much and other muscle groups are under used, usually caused by sedentary lifestyles.

How do we get poor posture?
The largest part of most people’s daily life is spent working in the office which means we are spending most of our time sat at a desk. Sitting for prolonged periods of time can induce poor posture, causing rounded shoulders, a hunched upper back and a curved lower back.

Why is this bad for me?
If poor posture isn’t addressed it will only get worse and likely lead to chronic pain. Rounded shoulders can lead to shoulder impingments, hunched backs to neck pain and curved lower backs to chronic back, hip and knee pain. If left alone, surgery is the only option to resolve these problems.

How can I stop it?
There are some little tricks that we can look to incorporate into our daily lives that will help with your posture:

Use your standing time wisely. Check your stance whilst you’re brushing your teeth, cooking your dinner or even waiting for the Tube
Concentrate on standing as upright as possible. Maintain a natural curve in the lower spine and open your chest by pulling your shoulder blades together.
Stand-up every half hour at work and take a short walk around the office to help promote blood flow and prevent the tightening of muscles
There are many apps that remind you to stand-up, such as the Apple Watch. You will be surprised how much these can help.

To improve your posture even faster and reduce the chances of developing bad posture, here are some exercises you should and shouldn’t be doing:

Overhead squats
Lunging whilst reaching back and over your head
Try yoga, pilates or Ballet fit (Try a session with TruBe!)
Mobilise joints in 3 dimension
Avoid crunches
Avoid seated exercise machines
Avoid lengthy cycling or spinning sessions

If you need help with your posture or feel that your poor posture is leading to chronic pain, download our app and and book your next training session with one of our TruBe trainers.

Matt Williams – London Personal Trainer & TruBe Master Ballet Trainer