Developing Mental Strength for Long-Term Success.

Mental Strength is the ability of an individual to effectively deal with challenges, pressure, and stressors to present their best performance regardless of the circumstances. 

There is good news:  you can become a mental champion and there is no big secret to developing healthy practices to make you a long-term success.  Professional athletes, Formula 1 drivers, and even Navy Seals use techniques to strengthen their minds. 

In yoga, we use a term called Drishti. Drishti translates roughly as ‘direction of sight’.  Where we are looking is important.  Where we place our focus is the direction we will follow. 

It is good to have goals and regardless of the size.  During the Navy Seal training, the individuals are advised to set small goals and achieve them step by step.  A small goal for the day.  E.g. Today I read a chapter of my book.  If you set a small goal and achieve it in one day you get the payoff. 

Gratitude

Gratitude is vital for the development of mental strength.  Start the day with gratitude for three things.  Keep it simple; I am grateful that I woke up in a comfortable bed.  I am grateful that I have a phone I can check.  I am grateful that it is raining.  It can be anything.  Practice your gratitude.  It can be the same three things repeated daily.  What starts to happen is we get an attitude of gratitude. 

In the longer term, there are grander strategies for developing resilience and greater mental strength. 

Time management

If you think you don’t have enough time in the day take a look at how you are using your time. Are you busy being busy?  Do you really need to be watching another episode or could you head on off to bed and get up a little earlier and give yourself more time?  Take time and Make time.  It’s something we never get back.  Time.  Use it well.

Meditation

Once you have found the time take time to breathe.  Meditation is a key factor in building mental strength.  There are plenty of techniques to draw upon to come to a good place with your meditation practice.  Sitting still and listening to what’s going on around you has positive benefits for the mind-body. 

Wellness Coach

Learn more about building mental strength with TruBe Wellness coach, Seamus Casey. It is Seamus’ personal experiences that inspired this week’s blog, following 20 years dedicated to Iyengar Yoga and 200 hours training with Yoga Alliance Ashtanga Vinyasa, Sheamus offers one-to-one sessions through TruBe, TruBe sessions are built around you and your goals, in a space that you feel most comfortable. Click here to find out more about how you can get started.

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!

New Year, New Challenge

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

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

 

The Role of Exercise in Mental Wellbeing

Mental Health Awareness Week is an amazing way to bring to light a topic that can sometimes be hard to talk about. Although this week has now passed, it still remains a subject that will always be at the forefront of our minds. Our very own founder and CEO, Daria Kantor, has shared her thoughts on the often overlooked role of exercise in one’s mental wellbeing. Daria is an extremely passionate campaigner, we hope her words inspire you:  

‘I read a statistic this week that declared that in the past year, 74% of people have felt so stressed they have been overwhelmed or unable to cope. That’s an overwhelming majority and whilst mental health is more and more regularly addressed, there is still a significant amount to do.

I count myself remarkably happy to have grown up around sport and to have been able to enjoy an active lifestyle. I played competitive sports from the age of nine and although I was always aware that I was never likely to be a professional athlete – it was the mental aspect of the game that I always loved.

Mental Health Awareness Week was the week of May 14th, hosted by the Mental Health Foundation. Mental health has always been something I am interested in, conscious of and keen to raise awareness around. It is also an area where in my role as CEO of TruBe, the personal fitness app, I have seen the important relationship between exercise and mental wellbeing. So, what are the benefits?

Tackling Depression & Anxiety

It is interesting and eye opening that in the UK, GPs are now diagnosing exercise as part of a treatment plan to tackle depression. According to one medical study, “physical activity has been consistently shown to be associated with improved physical health, life satisfaction, cognitive functioning, and psychological well-being.”

Morale Improvement

There is no question that exercise can have a positive impact on your mood and morale. A study, read on the Mental Health Foundation, revealed the fascinating results of a study, when researchers asked people to rate their mood immediately after periods of physical activity (e.g. going for a walk or doing housework), and periods of inactivity (e.g. reading a book or watching television). Researchers found that the participants felt more content, more awake and calmer after being physically active compared to after periods of inactivity.  Exercise is also proven to reduce stress. When we work out, we increase the concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress.

Prevent Cognitive Decline

Mental Health, as a turn of phrase, is such an incredibly broad collection of conditions, issues and demons. However, one area in which studies have shown some real benefits of exercise, is in the battle against Alzheimer’s. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

Battling Addiction

One of the sad truths of those struggling with Mental Health issues is the side effects of their condition. One of the more common of these is addiction, often to narcotics, but really it can be to any number of vices. Not only can exercise be the distraction that your body may yearn for, it can also dramatically reduce an individual’s craving elsewhere.

Mental Productivity

Whether exercise is the switch off you need from work, or the driver behind creativity, there is significant research to show the role of working out in improving an individual’s productivity. In turn, this improved productivity helps the individual battle against their mental health issues, assisting them to tackle situations head on and progress.

Coping Mechanisms

Sport and exercise also enhance an individual’s coping mechanism. Whether that’s a gradual understanding of how to handle defeat, or how to overcome a series of challenges, the mental process required to combat disappointment is invaluable for one’s mental health.

The list could go on. There is the element of human interaction, of team building, of physical improvement. There is, to me, no argument that stacks up against the importance of fitness and exercise in helping people deal with their mental health issues.

I wholeheartedly appreciate that exercise is just one vital ingredient in the a more complex battle. But it is certainly that, vital. I also recommend anyone struggling to visit the websites of the wonderful Mental Health Foundation or Mind. There is help out there and no problem is too small or too large to ask for help.’

We hope Daria’s words have resonated with you. We are here for you here at Trube, whether that be a training session to help get out your unneeded stress or a fitness consultation to help inspire you.

Your TruBe Team