Mindful Eating: How to Stay on Track During the Change of Seasons

As the seasons shift and autumn unfolds its vibrant tapestry, we often find ourselves in a delicious dance with new cravings and routines. The air turns crisp, and suddenly, the thought of hearty meals and warm flavors is irresistible. While this seasonal bounty is exhilarating, it can also present challenges for our commitment to healthy eating, especially when life gets busy. This is where mindful eating steps in—an empowering practice that helps us stay grounded in our food choices, nourishing both body and spirit. Let’s dive into the beauty of mindful eating, explore its benefits, and discover how it can guide us through this seasonal transition while highlighting the importance of nutrition, especially for those leading active lives.

The Essence of Mindful Eating

Imagine sitting down to a meal, the aroma wafting through the air, colors popping on your plate. Mindful eating invites you to savor these moments fully. It’s about being present, tuning into your senses, and becoming aware of your body’s hunger and fullness signals. This practice encourages you to slow down, appreciate the food before you, and make conscious choices rather than succumbing to mindless habits or stress-induced snacking. Embracing this approach can lead to profound improvements in your physical and emotional health, especially as the seasons change.

Benefits of Mindful Eating

  1. Enhanced Enjoyment: Each bite becomes a celebration! When you eat mindfully, you engage fully with flavors and textures, transforming meals into pleasurable experiences rather than mere fuel.
  2. Better Digestion: Slowing down allows your body to digest food more efficiently, helping to reduce bloating and discomfort. Your digestive system will thank you!
  3. Weight Management: By tuning into your body’s natural cues, you become more attuned to when you’re truly hungry or full, making it easier to avoid overeating.
  4. Healthier Choices: Mindful eating nurtures awareness, guiding you toward nutrient-dense foods that nourish and energize your body.

Staying on Track with Seasonal Changes

As the days grow shorter and the temperatures dip, you might find comfort in heavier, richer foods. Embracing this shift is perfectly natural, but it’s equally important to incorporate wholesome, seasonal options that energize and nourish you.

Seasonal Superfoods to Incorporate

  • Squash and Pumpkins: These vibrant veggies are packed with vitamins A and C and rich in fiber. Roast them, blend them into creamy soups, or toss them in salads to enjoy their natural sweetness.
  • Root Vegetables: Carrots, sweet potatoes, and beets not only provide hearty nourishment but also deliver a satisfying dose of carbohydrates and essential nutrients. They keep you feeling full and energized!
  • Leafy Greens: Don’t let the chill deter you from enjoying nutrient-packed greens like kale and chard. They help stabilize your energy levels and provide a wealth of vitamins.
  • Apples and Pears: Crisp, juicy, and in season—these fruits are perfect for snacking. They’re high in fiber and vitamin C, offering a natural sweetness that satisfies your cravings while packing a nutritional punch.

The Importance of Nutrition in Everyday Life

In our fast-paced world, it’s all too easy to overlook the importance of nutrition. The foods we choose to fuel our bodies directly impact our energy levels, mood, and overall health.

Supporting an Active Lifestyle

For those who embrace an active lifestyle, the right nutrition is non-negotiable. It’s not just about hitting the gym; it’s about nourishing your body with the right ingredients to perform and recover effectively. Here’s why mindful eating is a game-changer for active individuals:

  • Energy Levels: The right balance of carbohydrates, proteins, and fats fuels your workouts and daily activities. Seasonal foods can help you achieve this balance naturally.
  • Muscle Recovery: Adequate protein intake is crucial for repairing muscles after exercise. Incorporating protein-rich foods like legumes, nuts, and lean meats into your meals is essential.
  • Overall Wellness: Nutrient-dense foods bolster your immune system, helping you stay healthy as the seasons change and colds make their rounds.

Tips for Practicing Mindful Eating

  1. Slow Down: Carve out time for meals without distractions. Put away your phone and turn off the TV—allow yourself to truly engage with your food.
  2. Listen to Your Body: Before and during meals, check in with yourself. Are you truly hungry? How does the food make you feel? Honor your body’s signals.
  3. Savor Each Bite: Focus on the flavors, textures, and aromas. Let each mouthful be a moment of joy—enjoy the experience of eating!
  4. Plan Your Meals: Prepare seasonal dishes in advance to have healthy options ready for those busy days. A little planning can go a long way.
  5. Choose Whole Foods: Whenever possible, opt for fresh, whole ingredients. They not only taste better but also boost your nutrient intake.

Conclusion

As we welcome the change of seasons, mindful eating becomes a powerful ally, helping us stay connected to our food choices and nurture our bodies. By incorporating seasonal superfoods and practicing awareness during meals, you can elevate your energy levels, enhance digestion, and support your overall well-being. Nutrition is not just a routine; it’s a vital part of your active lifestyle. So as the leaves change and the air cools, take a moment to appreciate the beauty of seasonal eating. Your body—and your taste buds—will be grateful! Embrace this journey with joy and intention, and watch how it transforms your relationship with food.

Healthy Holiday Treats: Guilt-Free Festive Recipes

The holiday season is a time for celebration, joy, and, of course, delicious treats. However, with all the festive indulgence, it’s easy to feel a bit guilty about straying from our health and fitness goals. But fear not! You can enjoy the festive flavours without compromising your well-being. Let’s explore some guilt-free holiday treats that not only satisfy your sweet tooth but also help you stay on track with your fitness aspirations.

Embrace Healthy Substitutes

The key to creating guilt-free holiday treats lies in making smart ingredient swaps. By choosing healthier options, you can reduce added sugars, unhealthy fats, and empty calories while still enjoying the flavours you love. Here are a few substitutions to consider:

  • Natural Sweeteners: Replace refined sugars with natural alternatives like honey, maple syrup, or mashed bananas. These options add sweetness while also providing vitamins and minerals.
  • Whole Grains: Use whole grain flours instead of white flour for added fibre and nutrients. Almond flour or oat flour can work wonders in baked goods.
  • Healthy Fats: Swap butter for healthier fats like coconut oil or nut butters. These alternatives can enhance flavour while being kinder to your heart.

Guilt-Free Holiday Treat Recipes

1. Chocolate-Dipped Fruit

Indulge your sweet tooth with this simple yet satisfying treat. Melt dark chocolate (at least 70% cocoa) and dip fresh strawberries, orange slices, or banana chunks. Dark chocolate is rich in antioxidants and pairs perfectly with the natural sweetness of fruit. Lay them on parchment paper to cool, and you’ll have a festive treat that feels indulgent but is packed with nutrients.

2. Pumpkin Spice Energy Bites

These no-bake energy bites are perfect for a quick snack or dessert. Simply mix rolled oats, pumpkin puree, nut butter, honey, and a sprinkle of pumpkin spice. Roll the mixture into small balls and chill in the fridge. These bites are rich in fibre and healthy fats, making them a nutritious way to satisfy your cravings.

3. Coconut Macaroons

These chewy delights are a holiday favourite. Combine shredded coconut, almond flour, egg whites, and a drizzle of honey. Form the mixture into small mounds and bake until golden. Not only are these macaroons gluten-free, but they also provide healthy fats and protein, making them a wholesome treat.

4. Spiced Apple Chips

For a crunchy snack, try making your own spiced apple chips. Thinly slice apples, sprinkle with cinnamon, and bake until crisp. These chips are low in calories and full of fiber, perfect for munching while mingling with family and friends.

5. Dark Chocolate Avocado Mousse

Rich, creamy, and utterly delicious, this mousse is a showstopper. Blend ripe avocados with cocoa powder, maple syrup, and a splash of vanilla extract until smooth. Chill before serving. This treat is high in healthy fats and nutrients, keeping your energy levels steady throughout the festivities.

Staying Committed to Your Fitness Goals

As you indulge in these guilt-free treats, remember the importance of maintaining your fitness goals during the holiday season. Here are a few tips to help you stay on track:

  • Portion Control: Enjoy your treats, but be mindful of portion sizes. Savour each bite, and listen to your body’s hunger cues.
  • Stay Active: Incorporate movement into your holiday celebrations. Whether it’s a family walk, a dance party, or a quick workout, staying active will help balance your indulgences.
  • Plan Ahead: If you know you’ll be attending holiday parties, prepare by having a healthy snack beforehand. This can help curb cravings and prevent overindulgence.
  • Stay Hydrated: Drink plenty of water throughout the day. Staying hydrated can help control hunger and boost your energy levels.

Conclusion

This holiday season, treat yourself to delicious and guilt-free festive recipes that nourish your body and delight your taste buds. By making thoughtful ingredient choices and maintaining your fitness goals, you can enjoy the festivities without the guilt. So, roll up your sleeves and get ready to create some healthy holiday treats that will keep you feeling vibrant and energised all season long. Cheers to a happy and healthy holiday!

Service update regarding the Coronavirus

As we continue to monitor the situation regarding COVID-19, face-to-face sessions are currently suspended. This is in response to Government Guidelines and NHS requirements. We believe we have a responsibility to support your health and the health of our Specialists as we all work together to slow the spread of the Coronavirus outbreak.

This page will be updated as the situation develops.

Face-to-Face bookings to be converted to Live Stream sessions

If you have an upcoming Face-to-Face booking, it will be converted to a ‘Live Stream’ session, if you do not wish to continue with the session, you can cancel the session through your account free of charge 12 hours ahead of your session.

TruPlan users

Your sessions will remain intact throughout this period and the pause limit lifted.

You can book Live Stream sessions with your credits, all you need to do is apply ‘Live Stream’ you the Location filter. As Live Stream sessions are priced lower than face-to-face sessions, you will be compensated with additional Live Stream session credits at the end of each renewal period, this will be calculated by the final difference.

Please get in touch if you have any concerns, our help team is here to offer ongoing support and will answer any questions you may have.

TruPack users

All TruPacks will be extended. If you would like to continue with Live Stream sessions all you need to do is apply ‘Live Stream’ you the Location filter and continue to book as normal. As Live Stream sessions are priced lower than face-to-face sessions, once you have completed your sessions, we will calculate the difference and compensate your account with additional sessions to be used on Live Stream bookings.

If you would like to save your sessions for face-to-face bookings, no further action is required at this point. We will be in touch when face-to-face bookings are available again, and you will have the same amount of time to book your sessions as you do now.

Please get in touch if you have any concerns, our help team is here to offer ongoing support and will answer any questions you may have.

Pricing

All Live Stream sessions are at a flat rate of £25 for 1 hour. Whilst face-to-face sessions are suspended, the pricing page has been temporarily removed, we would like to apologies for any inconvenience caused as a result of this.

Corporate Sessions

All corporate sessions have been suspended, if you are interested in providing your employees with Live Stream sessions, please get in touch with a member of the TruBe team.

Live stream sessions

As we continue our mission to make fitness and wellness to all, Live Stream sessions are available to book via the TruBe app and the TruBe website. This is also to support our amazing trainers and wellness specialists.

Live Stream sessions allow you to maintain your fitness and wellbeing where ever you may be. Your chosen Specialist will have prepared a session plan dedicated to you and your goals, this will be in-line with the discipline you selected. Your Specialist will guide you through a one-hour session, coaching you through correct form and alignment whilst offering further feedback in order for you to develop your practice whilst at home. You can invite anyone who is at home with you to join the session or you can enjoy the experience on a one-to-one basis.

To book a Live Stream session, select a discipline, enter the time and date that you would like your session, then set your location as ‘Live Stream’.

  • Choose your Specialist, then when you are ready, select to confirm.
  • You will receive two emails, one with the booking details, and the other with the link to join the session.
  • Your TruBe Specialist will be in touch with you to find out more about your session goals.
  • You can cancel or reschedule up to 12 hours ahead of your session through your account.
  • Charge up your device and make sure you have a strong WIFI connection ready for the session.
  • Make sure you have enough space to roll out a mat.
  • Position the camera at least one meter away from your mat. Your Specialist will give you guidance on how best to angle your camera.
  • We recommend that you wear activewear and have a water bottle to hand.
  • Enjoy your session!

Massage and Running

Unfortunately, Massage and Running will not be supported by the Live Stream option. They will be made available again as soon government and NHS restrictions lift.

Instagram

Follow us on Instagram for live taster sessions and IGTV workouts, search @trubeapp. We would love to see what you are getting up to, tag us in your workout post and we will share you on our story!

Supporting our Specialists.

75% of each booking goes directly to the Specialist, even if you apply a discount to your booking.

Stay at home

We would like to take this opportunity to thank you for supporting us and our dedicated team of Specialists. Since launching in 2015, TruBe has recruited a refined selection of Personal Trainers and Wellness Specialists with a breadth of experience ranging from high-intensity interval training and body conditioning to Barre, Yoga, Pilates and Massage. This diverse offering enables clients like you to discover new ways to exercise.

We also want to thank you for doing your bit by staying at home.

 

The ultimate Ski Trip Fitness guide

Sandy-Ski

Preparing for the slopes- TruBe Trainer Sandy Rowe

If you’ve never had the opportunity to ski, you’re in for a treat! 

Skiing is a great workout on your whole body, which also requires good mobility. A pair of ski boots weights between 3-5kg and that’s just moving around the resort. Add in the g-forces as you ski and you’ll need to make sure your legs are prepped for anything you decide to throw at them.

To start with I’ll use low weights and focus on stability within the joints. As your strength improves, so will the weights that you use. Your body will adjust to the load, so that by the time you reach the slopes, you’ll be ready for anything your instructor throws at you. Be that your first green run, progressing to a blue, red or even black run and maybe a few moguls added in for good measure!

At the end of every session I spend at least 10 minutes stretching. This maintains (and can improve your mobility), ensures that you flush out toxins from the body and leaves you feeling relaxed and refreshed from a workout. You can also have a chat to me about sports massage and how this would work for you before and during your time in the mountains.

If you do more than one discipline, please can break them down. As we may split the content depending on the discipline.

If you’re a regular skier, you’ll already know what ‘the burn’ feels like. Usually on the quads, glutes and core, especially if you’re travelling at speed and like to feel the grip on the slopes.

You want to make the most of your time on the slopes (and make it to après ski afterwards!), so it’s critical that you have the leg endurance to last the course of the day. If you’re anything like me, performance is everything when skiing and your body must be strong. The forces applied to your body through each turn, mean that lateral (sideways), rotational and forward focused exercises are key. Taking the body through the whole range of movement available allows your body to move in a similar way while skiing. If you’re looking to euro-carve on the slopes, you’ll need this!

By strengthening the core, this will stop you collapsing at the bottom of the turn and be able to spring into the next turn. The strength you’ll have built in your legs will propel you down the slopes like a gazelle and you’ll feel energised at the end of the day.

Ski Ski Ski Ski Ski Ski

I’d recommend at least 4 weeks of training prior to your ski trip, with 2 sessions per week. During week 1 your body will get prepped for exercise (there may be a little muscle soreness). Weeks 2-3 you’ll build on the strength from week 1 and start to see improvements in not only strength, but also flexibility. Week 4 you’ll test your strength, consolidate your skills from the first 3 weeks, mobilise and taper ready for your holiday.

All about the glutes

It’s often said that we do too much sitting, reducing the mobility and strength of this muscle. This can be seen when skiing. If you struggle to grip the ski on the snow, or your knees knock together during the turn, it’s highly likely that the glutes are causing the issue.

Test your reactions

If you’re skiing through moguls, trees or even negotiating a narrower slope, you’ll need to have good reaction times so you can turn as you need. It’s often very busy on the slopes and good reactions can be the difference between staying on your feet and going down.

Balance is key

Walking around with an extra 2kg attached to your feet can offset your balance. Add on the weight of a ski and binding, and you’re looking at 4kg per ski. Add in speed, obstacles (and by that I mean other skiers) and steeps and you need to make sure that under weight, you have the strength to maintain your balance and separate upper from lower body movements.

Rotational movement

Two of the key areas I work on with skiers are separation and pivoting. Both of these movements come from the hip and revolve around hip mobility, leg and core strength. These are often overlooked when prepping for skiing in favour of squats and lunges.

Ski Ski Ski Ski Ski Ski

How to recover

At least 500ml of water prior to an après beer. It’s often difficult to stop for long periods of time in the mountains, however, at altitude humans lose a greater percentage of hydration. If you are 1-2% dehydrated, your performance decreases by up to 25%. Therefore, while you’re ordering that first beer or mulled wine, ask for a glass of water at the same time.

A minimum of 10 minutes stretching every day. This will maintain the length of your muscles and make you feel less sore the following day.

A good sports massage through the legs. There really is nothing quite like the new leg feeling after a good sports massage. Your legs will be thankful for it the following day. Look at getting this half way through your week or immediately after your trip.

A rest day. This isn’t always possible for everyone, however, half way through the week, think about potentially having a rest day. Trust me, this is easier said than done (and make sure it’s not on the day the new powder lands!), however, your body will thank you for it.

Reduce the risk of injury

Sleep is when our bodies recover from the daily activity, so aim for at least 8 hours of quality sleep every night. By getting in 8 hours of sleep, you’ll avoid stiff and sore muscles, which don’t react as well and can increase your risk of injury.

I know this is a holiday and you want to enjoy it, however, think about keeping your alcohol intake to 1-2 glasses per day. Alcohol is more potent at altitude, inhibits REM sleep (which is the restful part) and also inhibits muscle growth. It can also give you a really sore head the next day, which isn’t much fun on a ski holiday!

Nutritional advice


Food in the mountains is notoriously nutritiously poor. I’m thinking tartiflette, pizza, cheese, red meat, wine, beer and the list continues. Before you go, think about upping your vegetable intake to help offset the lack of nutritious food available. Similarly, when you return, try to eat a more balanced diet with good vegetables, fruits, white fish and white meat to offset the fat content.

Mountain life usually involves a fair bit of saturated fat (cheese, meat, butter, croissants), so opt for porridge in the mornings. Oats help lower your cholesterol levels (produced by eating saturated fat) and will help keep you on an even kilter. They are also very filling and should keep you going until lunch time calls. Buy fruit at your local supermarket in the mountain and use these as your snacks throughout the day. I’m a big fan of apples and clementines, although the later do tend to get a little squashed throughout the day!

I burn approximately 2,500 calories per day in the mountains. This is approx. 2-300 calories less than I would if I was working as a trainer every day (I’m on my feet all day!), but 6-700 more than if I was sat at a desk every day (that’s a non-training day). So you may need to make sure you have enough fuel with your while you’re travelling around the mountain. Having a few snacks and some water will mean you’re always in a good frame of mind to make those quick reaction decisions. If you’re only out for half the day, this doesn’t mean you can over indulge!

Start your preparation

Book a ski inspired workout with one of our top personal trainers! One-to-one sessions will help transform you in a matter of weeks. Click here to start your journey.

You are ready to ski. Enjoy!

Fighting the Holiday Blues

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