9 PLANKS TO GET A DYNAMITE CORE

February 22, 2017November 1, 2018 Alex CoombesLeave a comment

Want to build a stronger core without ‘moving a muscle’? TruBe says think planks!

Planks are isometric exercises (where muscle length and joint angle remain unchanged) and are one of the most effective bodyweight core exercise.

Planks are an ideal ab exercise because they engage all major ‘core’ muscle groups including the the rectus abdominus, the transverse abdominus the external oblique muscle.

Main benefits of the Plank exercise:

In addition to building a stronger core, you’ll decrease the probability of lower back injury, improve your posture, improve your balance and stability and increase your flexibility with the different plank variations shown below.

Classic Plank – Form and Technique:

Form is everything with isometric exercises like Planks. So let’s focus on the finer points and work on your technique to get the most benefit.

Get down on the floor on your elbows so that your elbows are under your shoulders, and your wrists are in line with your elbows. Ensure that your you are gazing down at the floor and hold your chin close to your neck. Your lower body should have contact with the floor only via the toes in the classic Plank variation. Now contract your glutes (your buttocks) and brace your core as if you are expecting a punch to your gut.

For a better plank:

Do not allow your hips to drop or keep your hips too high!

Don’t forget to breathe normally – do not hold your breath!

9 different variations of the Plank exercise

Level – Beginner

Classic Planks. See above.
Knee Planks

If holding a classic plank is difficult, lower your knees to the ground. Engage your core and do not round your back. Tuck in your tailbone and imagine drawing your bellybutton to your spine.

High Plank

Spread all your fingers to make a wide, stable base. Line up your shoulders over your hands and heels over toes. Hold your body in a straight line from the top of your head down to your heels. Hold your core against gravity, being careful not to let your hips sag or your back round up.

Side Plank

This works your Oblique muscles. Resting on your forearms, lie on one side in a straight line from head to feet so that your elbows are directly under your shoulder. Contract your core, lift your hips and hold.

Level – Intermediate

One handed plank

Start in a classic plank position. Now without moving your hips and keeping your core contracted, test your balance as well by extending one hand out in front of you and bringing it back to centre. Repeat on the other side.

Thread the needle plank

Start in a side plank position with one hand resting on your hips. Now lift the free hand all the way up and follow with your gaze. Now continuing to follow with your gaze, bring that hand back down and take it into the gap created between your lifted hips and the ground.

Reverse plank

Sit on the ground with your legs extended in front of you. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips. Press into your palms, and lift your hips and torso toward the ceiling. Hold for 2 seconds and bring it back down.

Level – Advanced

Dynamic Plank

Start in a classic plank position. Transfer your body weight up from your forearms on one side to your palms of the same side. Now, transfer it back to centre. Alternate on the other side.

Side star Plank

Start in a side plank position. Now extend and lift the hand and leg furthest from the ground, away from your body and hold. Turn and repeat on the other side.

Our expert trainers at TruBe have more tips and workouts waiting for you!

Download the TruBe App today and start your fitness journey!

What does it take to compete as a white collar boxer?

December 16, 2016July 22, 2017 Alex CoombesLeave a comment

One of our amazing customers, Christopher Aquilina recently competed in two white collar boxing fights, and won them both. Christopher fully utilised his TruPlan, choosing to workout with 3 of our very best trainers Georges, Josh and Jermayn. To find out more about this amazing feat, we asked Christopher to tell us about his experience.

1. Why did you decide to enter a white collar boxing fight?
I remember being a young kid and my dad was reading the Sunday papers, when he came across an article talking about the new fad of white collar boxing amongst yuppies. I think the seed was sewn then – it was always in the back of my mind after that and I’m quite keen on unusual challenges. I’ve been boxing on and off for several years having started in my early 20s. Up until that point I hadn’t ever watched boxing but was hooked instantly. I had my first white collar fight after a few years of training so I can legitimately claim that this isn’t part of a mid-life crisis!

2. What was the toughest part of your training?
I started training with Josh, Jermayn and Georges, from Trube, at the start of the summer. I tend to train before work so we had some amazing warm, blue sky days training outside by the river. When summer turned to winter the motivation levels went down significantly. There’s something very depressing about heading outside to train in the dark when it’s drizzling with rain – hence my need for personal training! The other tough part of training is of course getting punched in the face during sparring.

3. How did your personal trainers prepare you to wins?
The best aspect of working with Trube was that I had access to a wide range of personal trainers with different specialities. The work I did with Josh was mostly focussed on fitness, strength and endurance whereas Georges was all about technique and strategy. Jermayn mostly did pad work with me so between the three trainers I felt like I had all bases covered.

4. How much training did you do to prepare for your fights?
I had previously fought in two white collar fights, losing both, in the years before my fights this November. I was so determined to win both of these fights that I dedicated a huge amount of time to the training. I had a session every week with each of my TruBe trainers plus I would do sparring once a week and then perhaps one further training session on my own so all in all perhaps five sessions a week, sometimes six. Ultimately it all paid off because I won both fights (much to my relief).

5. Would you recommend entering a white collar fight and would you enter another fight?
It appeals to a certain type of person and ultimately if that isn’t you then I would strongly recommend not doing it. That said, for the right person it is an unparalleled experience. All the sparring and training in the world doesn’t really prepare you for stepping into the ring with hundreds of people watching. Doing a ring walk to your chosen music is unforgettable when you spend most of your time working in an office! As much as I would love to I’m definitely not doing another fight and I retire very happily with a two win – two loss record. All the fights have been occasions I will look back on fondly and along the way the events that I have been involved in have raised hundreds of thousands of pounds for charity.

A huge congratulations to Christopher for winning both of his fights and for helping raise money for Fighting for Charity.

If you think that white collar fighting might be for you, then why not download the app and book a boxing session with one of personal trainers and coaching coaches.

How to get lean at home

January 28, 2016July 22, 2017 Alex CoombesLeave a comment

What is the secret to losing weight and toning up? Is there a big secret that you might be missing?!

As the title suggest, there is no secret!. We believe that you need to stop relying on the gym and start exercising at home! Realistically the 4 gym sessions you planned to do at the start of the week turns into 2 maybe 3 sessions.

To lose excess body fat you need to have a daily calorie deficit. This means that you need to use more calories than you consume every day. In order to make a difference over the week you then need to have this deficit at least 5 days a week.

Getting to the gym for an hour long session 5 times a week takes up a lot of time. By the time you’ve got to the gym got changed and got home it can be more like an hour and a half to 2 hours out of your day.

However these workouts don’t all have to be hour long sessions. You can burn around 300 calories during a 20 minute HIIT workout done in your own home. This could be all you need to create your daily caloric deficit and you don’t have to waste time packing your kit, traveling to and from the gym, with your own private shower and changing room at hand.

Try this 10 minute HIIT workout and see for yourself what can be done from your own living room.

Let us know how you get on with your HIIT workout!

Download our app and book a session with one of our highly rated trainers. Sessions are only £25, for a limited time only!

5 Top Tips to Achieving your fitness resolutions

January 15, 2016July 22, 2017 Alex CoombesLeave a comment

It’s that time of year again when everyone is talking about heath and fitness. Wherever you look there is advice and tips of how to get in shape. I want to simplify it all for you. It’s all about making small changes.

If you stick to these 5 simple tips, then you will be on your way to a healthier you:

Time Efficiency
Being efficient with your time it’s one of our most precious commodities. Knowing exactly what you have to do when you exercise will reduce workout procrastination.

Working out at home instead of the gym means that you you will save time going to and from the gym. You will avoid having to carry a wet towel around all day whilst wearing your crinkled shirt that you pulled out of your bag this morning.

To save time food shopping you can order boxes of organic and fresh ingredients with some awesome healthy recipes from Mindful chef. Use the promo code TRUBE50 for 50% off your first box!

Lifestyle
Alcohol is one of the barriers that gets in the way of achieving our dream bodies. If you still want to go out and have a drink with your friends then remember this. Gin and Vodka comes out as the lowest calorie option. Try these healthier options when drinking alcohol.

Gin and slimline tonic
Vodka, soda and lime

Exercise
The secret to good exercise is consistency. To get you started we have launched the TruBe Detox exercise program. All the workouts can be done from the comfort of your own home and are perfectly designed to blow away those holiday cobwebs.

Try week 1 for yourself:

Nutrition
Experience tells us that if we make small achievable changes to our diet, we are more likely to stick to it, rather than drastic fad diets that are not sustainable and potentially unhealthy.

Remember to eat protein and sugar after a workout to help with recovery. If you want to take supplements because it’s quicker and easier than eating straight after exercise, then there are some great products available from Super Vitality and as a friend of TruBe you can use the promo code TRUBE10 for 10%off all of their products.

Remember to hydrate! We lose at least 2 litres of water a day, even more when exercising. We need to replace this to keep the body functioning efficiently.

Sleep
Our body needs at least 7 hours a night to aid recovery. The lack of sleep can have a negative effect on hormones and cortisol release. Which then stimulates fat storage.

If you need any help with your at home workouts then why not get one of our trainers to come to you. Download the app.

Andy Hall – UK Master Trainer

What should you do before a workout?

December 2, 2015July 22, 2017 Alex CoombesLeave a comment

The key to any successful workout is preparation. But how do you get the most out of each session? Everyone is different but here are some tips to ensure you are ready.

Energise
Sugar is the quickest way to get energy into your bloodstream and to your muscles. This doesn’t mean that you should eat a mars bar before every session. Most fruits are a great source of natural sugar, you could even make a great tasting smoothie which is quick and easy to take before a workout. Allow around half an hour before a workout and don’t eat too much. If you’re really struggling for energy try a shot of espresso.

Hydrate
Sounds simple and straightforward but it’s easy to forget to drink water through the day when your concentration is locked onto other things. You would be amazed how energising it can be for your mind as well as your body. Being hydrated isn’t just about drinking lots of water, electrolytes are just as important. Did you know that coconut water contains more electrolytes than your average sugary sports drink?! Just make sure it’s from a good natural source like Mighty Bee Coconut Water.

Easy dynamic movements
It’s more than likely that you’ve been sitting around all day using little or no muscles to move around your home or the office. Your body needs to know know what’s about to happen to it so that its doesn’t tighten up and fight against your movements, potentially causing an injury. Stay away from static stretching before a workout. Static stretches increases range of movement but without telling the body how to move through this range. This lack of joint control can lead to serious injuries. Try the dynamic movements, in the pictures below, for 45 secs each before your next workout.

Raise your heart rate
Your heart is a muscle too and it shouldn’t be expected to go from 0-100 in 5 secs. Gradually increase the intensity of your warm up over 5 minutes. You should reach the intensity intended for the workout ahead for for at least 20-30 seconds. Using your whole body will ensure that your blood is circulating everywhere it needs to be.

Find your inspiration
Probably the most important of all. If you can’t be bothered to workout then you won’t get the most out of your session, so you are probably wasting your time. You should try to motivate yourself by picturing your ideal body or watching someone you admire on youtube. If you can’t motivate yourself then you need a reliable gym buddy or a hired professional.

Download our app and try booking a session to see which of our experts are available when you are.