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

 

Give The Gift of Fitness

christmas, present, birthday, gift card, fitness, health, wellbeing, purchase, workout, sessions, personal training

#1 FAVOURITE TRAINING GIFT

The 2017 Christmas season has started and there’s nothing better than giving your family and friends that perfect little fitness gift, wrapped up. TruBe gift cards include all trainers, all session types and you have the option to invite up to 2 friends, family members or your partner to sessions for free.

There are three gift cards you can choose from:

2 sessions for £90, 4 sessions for £160 or 6 sessions for £230.

Order now and it will get sent straight to your delivery address, between 5-7 working days of purchase, just in time for Christmas!

retail, unique, lifestyle, fitness, art, design, fashion, studio, london, soho

#1 FAVOURITE LIFESTYLE BRAND

Alex Eagle, a unique retail experience. For those who like to shop in luxury, combining the dynamics of an art gallery and a high-end studio. In the heart of London’s Soho, Alex Eagle Studio is the future of retail providing customers with the energy of high-end fashion, furniture, art, design, photography, ceramics and books. All individually selected by creative director Alex Eagle herself.

We love the unique, bold style of the clothes as well as the sophisticated accessories to jazz up any winter outfit. In addition to the polished attire, Alex Eagle sells a new beauty line from father-daughter team Austin Austin offering delicious fragrances, organic ingredients and elegant design.

Highly recommend to get yourself down to the store this winter!

Visit: 6-10 Lexington Street | W1F 0LB

Opening Hours: Monday-Saturday 11am-7pm | Sunday by appointment

fitbit, exercise, fitness, workout, sleep, calories, weight, training

#1 FAVOURITE TECH PRODUCT

Here at TruBe we are absolutely obsessed with fitness products. If you haven’t got one already, we strongly recommend you get yourself or someone you love a FitBit this Christmas! A Fitbit motivates you to reach your health and fitness goals by tracking your activity, exercise, sleep, weight and food! Tracking your well-being has never been more prominent in the 21st century like it is today! Take your Fitbit with you to a TruBe session and see how much progress you will make over time with our trainers. It can count your steps per day, your calories and much more. Stay fit this winter and get ready for that summer body!

See it, crave it, live it.

 

How I beat my Personal Best at the Royal Parks Half Marathon, by Tashi Skervin-Clarke

Tashi Skervin-Clarke at Royal Parks Half Marathon 2017

The Royal Parks Half Marathon is one of the major highlights in every runner’s race calendar. It’s a flat and fast course with a huge crowd turnout, which means that at the Royal Parks Half Marathon, you’re almost guaranteed to run a PB. I ran my first ever half marathon last year at the Royal Parks and got my PB at another race earlier this year but I felt like I still had more to give. So I turned to TruBe on a quest to run a sub 1:40 minute half marathon and achieve a new personal best.

When it comes to running, I am actually quite disciplined in the sense that I can do the miles that my body needs to do and I lift weights to ensure my body is strong, but what I struggle with is getting in all of the other sessions that will help me become a better runner. Like yoga and pretty much any form of stretching. This in turn has limited my mobility and I have the tightest hamstrings in the world! This flagged up in a running assessment that I recently did so I knew that if I was going to run a half marathon PB, something had got to change. I needed to improve my mobility and flexibility as this in turn would improve my running efficiency.

Tashi Skervin-Clarke training in studio

What I love about TruBe is that along with their yoga and Pilates workouts, they also have stretching sessions which can be booked too! This meant that I was able to dedicate entire sessions to stretching out the muscles I use the most during running and I also learned which stretches worked best too. Long gone are the days where I considered touching my toes as the only hamstring stretch I needed! I now regularly perform what has been dubbed The World’s Greatest stretch (because it is) before runs and I have also added moves such as bear crawls and walk outs to my pre-running routine. It might sound strange stretching before a run but these stretches help to improve your mobility and essentially wake your muscles up so that when you actually start running, your body is ready.

Tashi Skervin-Clarke weight training for Royal Parks Half Marathon

Believe it or not, I didn’t even increase my mileage in the lead up to the Royal Parks Half. I continued with my usual workouts and runs. And instead of clocking up the miles as a bid to run faster, I started focusing on using mobility to get my body in PB shape.

Before I knew it, race day arrived and I crossed the finish line in 1:38. A 2 minute PB and well under my goal of running a sub 1:40 half marathon.

If you’re looking to run your first half or full marathon or even a 10km, make sure you have a good stretch and mobility routine in place. It’s something I completely overlooked and if you don’t know how to stretch or improve your mobility, book a session on TruBe to find out how. Your session will be completely tailored to your needs and you’ll walk away with exercises that you can do on a daily basis to help improve your running.

Download the TruBe app and take a look at the website.

NEW! You can now book TruBe in-app and online

The TruBe team have listened to your feedback and we’re excited to reveal that we’ve just launched our website booking platform. Now you can search and book your sessions from your computer.

WHAT IS TRUBE?

For people that are new to TruBe, we offer a service that connects users with highly-qualified trainers from a range of specialist sporting backgrounds. This includes Personal Training, Boxing, Kickboxing, Pilates, Yoga and Ballet Fit. We have an extremely talented London team ready and waiting to deliver one of our signature workouts wherever and whenever you want. That means you can workout in the privacy of your own room, at the park or for the busy travellers amongst you, within an hour and a half you can arrange a personalised session in your hotel room.

With our website booking platform, we’ve made it easy and fast to make a booking, just like our app. You can 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.