Category: Healthy Lifestyle

/healthy-lifestyle/

Stay Balanced: Managing Stress and Staying Fit During the Festive Season

Alex CoombesLeave a comment

The festive season is often a time of joy and celebration, but it can also bring its fair share of stress and overwhelm. With busy schedules filled with shopping, social gatherings, and family commitments, it’s easy to let your fitness and well-being take a backseat. However, with a little planning and mindfulness, you can navigate this bustling time while staying balanced, managing stress, and maintaining your fitness goals. Here’s how to embrace the festive season with both joy and well-being.

Understanding Holiday Stress

First, let’s acknowledge that it’s completely normal to feel stressed during the holidays. The pressure to make everything perfect—finding the right gifts, planning gatherings, or even just juggling daily responsibilities—can lead to anxiety. Recognising the sources of stress is the first step toward managing it effectively. Whether it’s financial concerns, time constraints, or family dynamics, being aware of what triggers your stress can help you develop coping strategies.

Mindful Strategies for Managing Stress

1. Prioritise Self-Care

Amid the hustle and bustle, don’t forget to prioritise self-care. Schedule time for yourself to recharge and relax. This could be as simple as taking a walk, enjoying a warm bath, or indulging in a good book. Remember, self-care isn’t selfish; it’s essential for your mental and emotional well-being.

2. Practice Mindfulness

Mindfulness techniques, such as meditation and deep breathing, can help ground you during chaotic moments. Even just a few minutes of focused breathing can reduce stress and bring clarity to your day. Consider starting your morning with a short meditation session to set a positive tone for the day.

3. Set Realistic Expectations

It’s easy to fall into the trap of perfectionism during the holidays. Instead of aiming for flawless gatherings or perfectly wrapped gifts, set realistic expectations. Remember that the essence of the season lies in connection and joy, not in perfection.

Staying Fit During the Festive Season

With holiday parties and festive feasts on the calendar, it can be challenging to maintain your fitness routine. However, it’s entirely possible to stay active while still enjoying the season’s festivities.

1. Incorporate Movement into Your Day

Find ways to weave physical activity into your daily routine. Whether it’s taking the stairs instead of the elevator, going for a brisk walk after meals, or organising a family game night filled with fun physical activities, every bit counts. Consider scheduling short workouts that fit your day, such as a quick HIIT session or a yoga flow.

2. Plan Active Family Outings

Make movement a part of your holiday traditions. Plan outdoor activities like ice skating, hiking, or even a stroll through a local holiday market. Engaging in physical activities with family not only keeps you active but also creates cherished memories.

3. Stay Hydrated and Eat Mindfully

With all the holiday treats around, it’s essential to stay mindful of your eating habits. Keep yourself hydrated by drinking plenty of water and opt for healthier snacks when possible. When indulging in festive meals, savor each bite and listen to your body’s hunger cues. Allow yourself to enjoy treats without guilt, but be mindful of portion sizes.

Finding Balance

Balancing holiday joy with stress management and fitness doesn’t have to be an overwhelming task. Start by integrating small changes into your routine, and remember that it’s okay to say no to events or commitments that don’t serve your well-being.

1. Create a Holiday Schedule

Take a moment to map out your schedule for the festive season. Block off time for self-care, workouts, and family activities. By being intentional with your time, you can reduce the chaos and feel more in control.

2. Stay Connected

Don’t forget the importance of social connections during this season. Reach out to friends and family for support, whether it’s through a quick chat, virtual meet-ups, or festive gatherings. Sharing your experiences and feelings with others can lighten your emotional load.

Conclusion

This festive season, embrace the joy of connection while managing stress and maintaining your fitness. By prioritising self-care, incorporating movement, and practising mindfulness, you can create a balanced approach that allows you to enjoy the holidays to their fullest. Remember, it’s all about finding joy in the little moments and taking care of yourself along the way. Here’s to a happy, healthy, and balanced festive season!

The Importance of Mental Health & Regular Exercise

Alex CoombesLeave a comment

“We should not exercise the body without the joint assistance of the mind; nor exercise the mind without the joint assistance of the body.” – Plato


The Ancient Greeks certainly knew and this philosophy is even more important today!
Healthy body, healthy mind. It’s no secret that the two intertwine with each other to give us the best opportunity to support our wellbeing to live a fit and happy lifestyle.

A healthy heart, supple joints, and strong bones along with increased flexibility help us to navigate our increasingly hectic lifestyles. Most recently our collective immune systems have had to double down against a global pandemic and increasingly resistant strains of infections. Ensuring our physical fitness is maintained and nurtured is key to modern living.

This is obviously widely accepted and understood. But what about our mental health? Why do so many of us neglect and even ignore the importance of a strong mind and emotional wellbeing? As far back as the Ancient Greek civilization, the philosophy of physical and mental wellbeing as an inseparable concept was considered an almost sacred condition for life.

Plato’s observation is as relevant now as it was in classical Athens. But what do we mean by mental strength and wellbeing? How do we view physical activity in order not to see it as something we “have to do”, “should do”, or “ought to do” for our health, but as something that we do because we personally value its positive benefits to our total wellbeing?

Mental wellbeing does not have a single universal definition but it does encompass the sense of feeling good about ourselves, the ability to deal with the highs and lows of life and having a sense of purpose and feeling valued.

Whatever your age, we know that being physically active can help us to lead a mentally healthier life and can improve wellbeing. Regular exercise and physical activity are proven to enhance and positively develop our mental fortitude. The data backs this up.  A 2021 comprehensive research from the John W. Brick Foundation which compiled information from over 1,000 studies conducted over the previous thirty years, showed that 89% of studies found a statistical positive link between physical activity and mental health. (source: ihrsa.org)

Whatever your age, we know that being physically active can help us to lead a mentally healthier life and can improve wellbeing. Regular exercise and physical activity are proven to enhance and positively develop our mental fortitude. The data backs this up.  A 2021 comprehensive research from the John W. Brick Foundation which compiled information from over 1,000 studies conducted over the previous thirty years, showed that 89% of studies found a statistical positive link between physical activity and mental health. (source: ihrsa.org)

TruBe Yoga classes at Sky Garden, London

At TruBe, our emphasis is on a consistent exercise journey, sustained over time to offer the greatest benefits for your mental wellbeing. With our new Unlimited 1:1 online sessions, you can have just that! Our training sessions are all tailormade to suit your individual goals and aspirations. We combine a multitude of disciplines that recondition your physical fitness and also recondition your brain power and mental acuity to respond to the demands of any task. We encourage you to focus not just on your ultimate objective but also on the mental strategies that you need to overcome smaller challenges that life puts in our way.

Self-worth and self-esteem are key indicators of our mental and physical wellbeing and adopting a more active lifestyle is the first step to achieving a better, stronger and emotionally resilient you. So as we reach the end of Mental Health Awareness month of May, tap into your psyche and make that commitment to remain true to yourself and look after your body AND mind!

Core workout with TruBe Trainer, Antoinette

Alex CoombesLeave a comment

Core workout with TruBe Trainer, Antoinette. Antoinette is a great advocate for fitness and has made it her personal mission to prove to you that fitness can come in many forms and that training doesn’t need to be restricted to the gym. Build strength, improve posture and increase mobility and flexibility all whilst having fun. This core workout with Antoinette made up of three of Antoinette’s go-to core exercises.

Core workout 1: 12 secs

Start on all fours, hands under shoulders with fingers spread wide and knees under hips, toes tucked under, spine neutral. 

Push the floor away with your hands.

Inhale prepare, exhale engage pelvic floor, squeeze abs and glutes, exhale lift knees just off the floor keeping the rest of the body as still as possible. Return knees to floor and repeat.

Aim for 8 reps, resting when you need to. 

Core workout 2: 18 seconds

Start on all fours, hands under shoulders with fingers spread wide and knees under hips, toes relaxed, spine neutral. 

Inhale prepare, exhale engage the pelvic floor, squeeze abs and glutes, exhale extend right leg behind, toe pointed. Squeeze right glute and right hamstring to lift right leg just off the floor, keep abs engaged for stability keeping the rest of the body as still as possible.  Don’t be tempted to arch the back to lift the leg higher.  Lift and lower for 4 – 8 reps.

Keep right leg extended behind and draw to the side and back for 4 – 8 reps, again keeping the rest of the body as still as possible.

Core workout 3: 14 seconds 

Start on all fours, hands under shoulders with fingers spread wide and knees under hips, toes tucked under, spine neutral. 

Push the floor away with your hands.

Inhale prepare, exhale engage pelvic floor, squeeze abs and glutes, exhale lift knees just off the floor keeping the rest of the body as still as possible. 

Step right foot back to the plank, step left foot back.  Step right foot in returning your knee under your hip keeping it off the floor.  Repeat with the left leg.  

Aim for 8 reps, resting when you need to.  Try placing a light block on your lower back for feedback, the block should stay stable and in place the whole time.

You can book with TruBe trainer Antoinette or any of our amazing TruBe trainers via www.trubeapp.com. TruBe sessions are delivered on a one-to-one basis in-person and virtually and range from Personal training and Boxing to Pilates and Yoga.

Stretching- Passive vs Active range

Alex CoombesLeave a comment

What is passive stretching and what is active stretching? The best way to explain this is to demonstrate it…

Start by holding out your right hand, keeping your fingers together, then without using your left hand stretch your right thumb as far back as you can. Now, using your left hand, gently pull your right thumb back.  Did you notice that with the assistance of your left hand your right thumb went back further than when you were just stretching it back?

The part where you can move your right thumb without assistance is called active
range. The additional range is called passive range, and you have it at every joint.
You cannot control the passive range of motion through your nervous system. It is the point where active and passive range cross over is where many injuries occur.

Dancers are a great example of those who can be at high risk of passive range injuries. Many dancers have a high proportion of hyper-mobile joints. A quick example of this is a backbend. Most people have a backbend range of no more than 25 degrees, whereas those with hypermobility in their lower backs will have a far greater range than this. As they are able to access these ranges without assistance, meaning they are in active range.

Problems begin to occur if they are then required to match other hyper-mobile dancers or the expectations of the performance they are doing exceeds their natural abilities. To overcome this they can use momentum to push their body into passive range, they will then need to rely on that momentum to carry them back out of it. 

This can result in a far bigger injury than your average person would typically incur. But it isn’t just one area of the body that dancers are likely to have hyper-mobility, they may have it throughout their body, and they will therefore be more likely to end up in their passive range of motion, and more likely to get injured if they are not mindful.

So why does this make a difference to you?

Loading passive range is incredibly dangerous because you have no control of it,
and without control, you can’t ensure that that load goes through the muscles intended, which is ultimately why it causes injury.

This is why some trainers advocate partial range exercises. That being said it can be possible to train and increase your active range. If you find the crossover point between passive and active range, by doing safe movements, you can work on maintaining active control of the range. This will increase your active range and by extension allow you to work the joint to a fuller range, as well as decrease your chances of an injury at that joint.

It is recommended that you only work on this with the support of a personal trainer who specialises in active and passive range. You can see all of our personal trainers by clicking here. This blog piece was provided by active and passive range specialise Richard Kelly.

Richard’s bio:
Functional training advocate Richard has dedicated years of active learning towards the accumulation of new skills for the purpose of supporting his private clients Richard’s ability to offer nutritional support only enhances the final result.
Disciplines: Personal training, Pilates, Running and Stretching.

Service update regarding the Coronavirus

Alex CoombesLeave a comment

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.