Top 5 Reasons To Go On A Fitness Retreat

June 14, 2018July 2, 2018 Alex CoombesLeave a comment

Our personal trainers have officially arrived at the beautiful Villa Lena for a July fitness retreat! If you’ve never heard of Villa Lena, you are in for a treat. Located in Tuscany, this hotel is a dream escape from your daily life.

In honour of this retreat, we invite you to imagine a holiday where you are able to focus solely on your personal health and fitness goals in a beautiful destination surrounded by nature whilst being taught by the best fitness instructors from around the world. If this concept sounds intriguing to you, then a fitness retreat is the perfect place for you. Fitness retreats are an amazing way to focus on your well-being, and they create a healthy environment full of possibilities.

If you’re looking to transform your 2018 in a healthy way, then a fitness retreat is for you.

There are countless benefits and reasons to go on a fitness retreat, but we’ve narrowed it down to a unique five. So, let’s escape!

Breathtaking Views

Surround yourself with nature, whether that be on the beach, or in the countryside. We encourage you to release your inner child as you breathe in air that is as fresh as a budding flower. Conquer the waves, fly through the trees and push your limits with a variety of activities such as hiking, kayaking, and even zip-lining. Experience the most beautiful sunsets whilst running along the beach and setting individual goals for yourself. These activities not only encourage you to embrace the outdoors, but they help build your confidence and get you outside of your comfort zone by not only working individually, but working with a team. Great for building on your social skills!

Always Inspired

“Fall in love with taking care of your body.”

Inspiration surrounds you on a fitness retreat. Immerse yourself in workouts from around the globe, complimented with detoxing, cleansing and healthy food tips. You will have mind opening experiences with highly qualified personal trainers, fitness instructors and therapists. Enjoy a mix of individual sessions and group sessions, designed to inspire you and help you learn the best techniques to transfer energy in a healthy way, delivered from trainers who are truly passionate about their art. Set new goals and exceed your current ones, helping you understand your body and its needs.

Out of your Comfort Zone

Going on a fitness retreat is the perfect way to let go and embrace change, softly pushing you out of your comfort zone. A fitness retreat helps you change up your daily routine, whether that’s your normal fitness regime, the foods you usually eat, or your environment. Change can be intimidating at first but trying new things is healthy for your soul, and we can personally guarantee that you will be supported every step of the way!

Relaxation

Not only will you be working out daily and pushing your body to new limits, but you will be able to treat yourself to luxury spa treatments and daily massages. This will help your body relax and recover, helping you reach your full potential. If you have any worries or concerns when it comes to your body, you will be able to address them and get them worked out, leaving you feeling revitalised. Daily relaxation not only helps prevent future athletic injuries but helps align your body and soul in perfect harmony!

Food Tailored to You

It’s all about healthy living when you go on your fitness retreat, even down to what you eat. Upon arrival, you will meet with a nutritionist to decide on the best meal plan which is tailored to your body. You are invited to participate in workshops that will teach you how to eat a plentiful, well balanced and healthy meal, all of which you can enjoy in the comfort of your own home upon your return. Learning about the right foods will benefit not only your body but help boost your mood and energy levels.

Like the sound of a fitness retreat? Experience one for yourself! If you are not sure where your first fitness retreat should be, we have got you covered. If you’re craving a break from city life in a location that is so idyllic you will never want to leave, then the following experience is a match made in heaven. As part of the TruBe community, we would like to reward you for all your hard work with 15% off your July stay at Villa Lena.

Located in the heart of Tuscany, Villa Lena is passionate about creating an environment where guests and artists from different backgrounds can come together to relax, create and be inspired. Enjoy 15% off your stay in July when you download the TruBe App and make sure to mention TruBe when completing your booking!

Your TruBe Team

Top Tips For A Natural Glow, Wedding Addition

May 18, 2018November 1, 2018 Alex CoombesLeave a comment

The big day is creeping up fast, with so much to do and little time to do it, if this sounds familiar, then you have come to the right place!

First of all, take this moment to take a deep, soothing breath, in through the nose, hold for 3 seconds, and out through the mouth. Use this time to reflect on the many amazing and uplifting moments that have lead you to this day, and think about how amazing the people in your life truly are. Here at TruBe, we believe that a positive state of mind is crucial for good health, happiness and success. In honour of the Royal Wedding, we have compiled a handful of tips and tricks to make you glow. Enjoy.

Natural Shine

You can’t have a wedding detox without mentioning apple cider vinegar! The benefits of apple cider vinegar includes lowering of cholesterol, preventing indigestion, and helps whiten teeth. Perfect to make your smile glisten. Here is a quick tip to get your daily dose of apple cider vinegar: every morning, mix 30ml with lemon, and glass of water. This is a powerful detox and helps kickstart your morning in a positive way.

Be Flawless

You have probably been told time and time again, that vitamins are the answer to all of life’s problems, although this may be a bit of a stretch, we do have a couple of suggestions that will leave you feeling fabulous!

Vitamin E is full of wonders, it’s a powerful antioxidant and can speed up your cell turnover, which helps clear your skin, reduce dark spots, moisturises and even helps you achieve healthy nails ready for the perfect manicure.

We also recommend B12, this vitamin is ideal when enhancing one’s mood in a time of need. It also helps you develop a healthy immune system perfect for a bride-to-be who can afford no errors.

Nature’s solution

Face masks are a must for obtaining that lovely wedding glow. Whether that be a clay mask or a gel mask, masks contain a higher concentration of the active ingredients you receive from your usual lotions, making for an instantly clear complexion. Feel like you have unusually oily or dry skin? No worries! There is a face mask for every type of skin type, helping to rehydrate and revamp your skin cells. You can even make your own face masks, right in the comfort of your home. Our favourite is an avocado mask, as the fruit is packed with healthy vitamins and helps soothe dry skin. Take 1 ripe avocado, mash up, and add 1 tablespoon of honey for the perfect natural moisturizer. Make sure you do a skin test first, just in case.

In Style

It is important to be in the moment, this is a time full of love and laughter, don’t let it slip by. A pamper session is a great way to hit pause on the chaos around and we have the perfect day in mind…We have teamed up with London’s leading On-Demand Beauty Service, InParlour, to make sure you get the treatment you deserve! Find out more here.

Relieve Tension

Wedding planning is a stressful time and can leave you in need to relieve some tension. A massage can help remove any unwanted toxins from the body, it can even help you lose that last bit of weight! A massage mixed with essential oils will give you an all over glow. You can now book a massage with TruBe!

Your goals are our Goals

We are here for you, if you need help with a nutrition plan, want to relieve some stress, or feel as fabulous as you look, then get in touch. Our team are always here for you. Book a session and relax.

We wish you luck and congratulate you on your big day!

Your TruBe Team

Beginner’s 101 Guide to Diets and Meal Plans

October 27, 2017March 28, 2018 Alex CoombesLeave a comment

We all know it can be hard to follow a certain diet when you’re getting up at 7am, sitting at your desk for 9 hours a day (or maybe more?!) and having to commit to your social life in the evenings. The reality of having access to those free coffee machines, birthday cakes and office snacks can be really tempting, which is why it is important to have a healthy and consistent diet throughout the week.

Skipping meals because you have no time, excessive eating at your desk and indulging in “healthy snacks” that are actually high in sugar are some of the most common diet mistakes we all make.

Health-conscious gurus have researched 5 popular diets trends. Which one can you connect with?

The Atkins Diet

Want to lose a bit of weight? Focus on eating high-level amounts of protein and fat, but whatever you do, avoid mainstream carbohydrates. Low-carb vegetables such as kale, broccoli and asparagus however are still good to eat.

The Zone Diet

Controlling your body weight and successful weight loss can be one of the hardest things. Follow this guidance and balance your nutrition in each meal and you should see a difference:

40% high-quality, unrefined carbohydrates (whole grains, plant seeds, fruit)
30% fats (olive oil, avocado)
30% protein (nuts, fish, poultry)

The Ketogenic Diet

Similar to The Atkins Diet, but not as strict, “Ketosis” focuses on reducing carbohydrate intake and upping fat intake, which allows the body to burn fat as fuel, rather than carbohydrates.

The Vegetarian Diet

No animals (except for eggs and dairy). Simple as.

Studies show that vegetarians have a lower body weight, suffer from less diseases, and have a longer life expectancy. So if you want those three things, then go veggie.

The Vegan Diet

No animals at all. This is more than a nutritional diet. Vegans also care for the environment, ethics and compassion. So if you’re more of a plant-based gal or guy and care about animal suffering then this is for you.

No time to stick to the diet during the week? Meal prepping is your answer! Here’s a beginner’s 101 guide to help you make use of those dragging Sunday mornings and prep your food for the week.

And of course, slogging about at your desk is not just because of the food you’re eating, but probably because of the lack of exercise. Taking the stairs instead of the lift can be a good start but not enough to get your heart really pumping! TruBe trainers can come to you before work, during your lunch break or after work, so really, there’s no excuse. They are here to help you, to give you motivation and can advise on meal plans, so get in touch with TruBe and start a new journey by downloading the app now.

The Vegan Diet: Myths & Benefits

February 17, 2017November 1, 2018 Alex CoombesLeave a comment

Record numbers of people are turning to veganism in the UK. Vegans do not eat meat, dairy products, seafood and other foods and items that may include animal by-products. Vegans also do not wear leather, wool or anything tested on animals. This once much maligned lifestyle is now seen as trendy, with much of the food industry catching onto its increasing popularity. However, there are still some misconceptions. Our TruBe trainer Angela Rochester is here to clear things up!

Myths

You can’t get enough protein

Vegans are often asked ‘Where do you get your protein from?’

Protein is not just restricted to meat. Protein can also be obtained from foods such as tofu and tempeh. Other sources include grains, pulses, nuts and seeds. Eating a variety of these foods means a vegan can achieve the recommended daily amount of protein. Vegans can also build muscle on a plant-based diet; check out Torre Washington!

It’s Boring

The rise in vegan Instagram accounts shows the variety of meals that can be made. An internet search can provide a wide variety of alternatives. Do you miss pizza? Burgers? There are tasty vegan versions of these.

Vegans are Skinny and Automatically Healthy

Think carefully about the reasons for choosing to become vegan. Turning vegan will not help you with weight loss. Although it can certainly be very healthy, there are still highly processed vegan foods that contain a lot of sugar and salt which should be avoided to maintain a healthy weight.

Vegans lack energy

Vegans lack no more energy than those on other diets. However, they must check their intake of vitamin B12, which plays an important role in preventing anaemia and nervous system damage. It cannot be reliably sourced from a vegan diet but it can be obtained from fortified foods or taking B12 supplements. Gaining Iron from a vegan diet is also easy, if a wide range of fruit and vegetables are eaten. Include foods with vitamin C to further aid the absorption of iron. If you are unsure that you are gaining the right amount of nutrients from your diet, check with a doctor or dietician.

It takes a lot of planning

Just like any other diet or lifestyle, you need to plan what you eat in order to stay healthy. However, once you know what you need it becomes second nature!

Benefits

Health Benefits

Vegans can have lower levels of cholesterol, lower blood pressure, lower risk of diabetes and lower body mass indexes. However, those who have these benefits also tend to have balanced diets and stay active.

Helping the planet

The main reason for many being vegan is their concern for animals and the environment. It is less of a drain on global food supply and is a great choice for those concerned with animal welfare.

Physical looks

Those who adopt a vegan diet often report that they have less acne prone skin, stronger hair and nails and the reduction of bad breath and body odor!

It is easy to transition into/try out

If you are thinking about becoming a vegan you don’t have to leap into it. You can gradually see what suits you and there is no need to feel guilty if you make mistakes or if you think it is not right for you.

Self-Awareness

It can lead to greater self-control as you cannot simply grab anything when shopping for food. You will gradually pay more attention to what you put into your body which has great health benefits in itself!

For more information check out these useful links:

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegandiets.aspx

https://www.vegansociety.com/

https://www.happycow.net/

Want to try veganism whilst keeping fit? No problem! Our TruBe trainers are here to help! Book a session tailored to your needs!

By Angela Rochester

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!