NEW! Running, Stretching and Pre & Postnatal Workouts

June 2, 2017November 1, 2018 Alex CoombesLeave a comment

TruBe are excited to reveal that we have added THREE new services which are now live on our website and app! We now offer running and stretching workouts as well as pre and postnatal workouts.

Running:

One of the most popular types of exercise, running is a great way to improve your and cardiovascular fitness whilst burning a high amount of calories. Whether you are training for your very first 5k, have an upcoming marathon or just want to start jogging, TruBe running sessions will help get you there. Our trainers will be with you every step of the way whilst you run, motivating you and helping you to improve your endurance and technique. Additionally our trainers provide guidance and tips on how to avoid ‘the wall’ during a marathon race, and prepare you mentally and emotionally.

Stretching:

Stretching helps to improve flexibility and range of motion. Our expert TruBe fitness trainers will show you a variety of different types of stretching to target specific muscle groups. If you have an injury or are looking to improve your mobility, stretching can aid the process allowing you increase your range of movement and improve any restrictions. Your TruBe stretching session will cover both dynamic and static stretches, and develop a personal stretching program that complements your exercise goals in the comfort of your own home or private space.

Pre & Postnatal:

There are multiple benefits of keeping healthy, mentally and physically, during pregnancy and as a mother. Our TruBe expert trainers will provide a full body programme of exercises for pre and post pregnancy, and with our on-demand service, are able to workout alone in the comfort and security of your own environment. During your pregnancy, you stay toned, comfortable and active whilst post pregnancy working the body safely back to its full range of movement and strength again.

Book your session here!

Don’t forget we also offer a range of workout disciplines such as personal training, kickboxing, boxing, pilates and yoga. 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.

5 Workouts You Can Do Without Equipment

May 11, 2017November 1, 2018 Alex CoombesLeave a comment

Getting in shape doesn’t have to be complicated and there’s no need to spend hours sweating it out in the gym. Here are some simple moves to get fit and strong using your own body that you can do literally anywhere.

Exercising without equipment is easier than you think, simply set aside up to 20 mins a day and do each move one after the other for either 15 secs, 30, 45, or 1 minute back to back. Rest for 2 mins (or longer if you need it) before repeating the circuit up to three times. All you need is a bit of floor space and a good dose of mental strength. These moves are taken from ZUU (thezuu.com.au) and combine cardio and strength and conditioning meaning you get a total body workout, without having to pack a gym bag.

Don’t forget to warm up!

Take a few minutes to wake your body up before doing the workout below, try some lunges with an over head stretch and some high knees and jumping jacks will get your heart rate going.

Frog squats

Stand upright with feet a little wider than shoulder width. Clasping hands together, tuck both upper arms in-between your legs as you lower into a deep squat position. Drive upwards out of a deep squat while keeping upper arms pinned against your inner thighs. The finish position will be legs slightly bent with arms still inside legs.

2. Bears crawls (forward & reverse)

Start on all fours low to the ground with head upright, keeping back straight. Using opposite motor patterns reach forward with one arm and bring forward the opposite leg. Move forward in a crawling motion. Reverse bears is performing the exercise going backwards.

3. Polar bear press

Position yourself into a strong ‘A’ frame position with hands shoulder width apart and feet slightly wider than shoulder width. Looking at the ground between your feet lower your top half towards the ground until your head touches then drive back up to the start position.

4. Kick sits

Start with all fours on the ground with a low centre of gravity. Not moving your hands, sweep a leg in between the other hand and foot to a sitting position. Reverse by getting back up to start position and sweeping other leg through the opposite side.

5. Donkeys

Start in a neutral push up position with feet together and hand shoulder width apart. Explode up and towards your chest with both legs into a tuck position. Then extend legs back to start position landing softly.

Remember if you have any health issues please talk to your doctor before doing this workout, and if your just starting out, take your time and modify the moves if you need to.

By Faris

Don’t forget that our TruBe trainers can come to you right in the comfort of your own home!

All of our trainers fully qualified fitness experts who specialise in various sessions such as Yoga, Ballet Fit, Personal Training, Boxing, Kickboxing, Pilates, Sports and Thai Massage and Meditation.

Book a session today!

5 Best Proteins To Eat To Build Muscle

April 28, 2017November 1, 2018 Alex CoombesLeave a comment

To build muscle, the first thing most people think of is lifting heavy weights and protein. Eating the right foods plays a big part in building muscle as it allows for greater muscle mass and a lean body. TruBe knows that it is essential to get the right amount of protein in your diet to see changes in your body. Amino acids are the building blocks of protein and different foods contain different combinations. Leucine is the most important of the 20 amino acids which create muscle and studies show that eating around 2-3 grams will give you the maximum anabolic effect from a meal. So which foods have the best proteins? TruBe have come up with our 5 best proteins to include in your diet for muscle growth.

Chicken

Chicken is probably the most common source of protein that people eat in order to build muscle. 100g of cooked chicken breast contains over 2 grams of Leucine.

2. Eggs

Eggs are incorporated into most diets for their high quantity of protein. Just three eggs contains at least 2g of Leucine

3. Yoghurt

Yoghurt is great to include in breakfast meals with some fresh fruit. 1 cup of greek yoghurt contains at least 2.5 grams of Leucine. If you are lactose intolerant, there are many different types of yoghurts that are lactose free and are still high in protein.

4. Tuna

Tuna can be eaten raw or cooked and is a great source of protein. 100g of cooked Tuna has over 2 g of Leucine Try adding some tuna to your salad or on a bed of quinoa.

5. Soybeans

Soybeans are great to liven up salads or to accompany a meat dish. 100g contains over 3 grams of Leucine.

Don’t forget that our TruBe trainers will support you with your nutrition to help you reach your desired fitness goals. We have a range of trainers who have certified in nutrition such as Mel Rutherford who has obtained a precision nutrition certification.

To book a session, visit our website or book through our app today!

Introducing Yolanda, Personal Trainer and Professional Performer

April 5, 2017November 1, 2018 Alex CoombesLeave a comment

Yolanda is one of our newest TruBe trainers specialising in Personal Training and Ballet Fit. She holds extensive skills in calisthenics as well as TRX making her an expert in improving flexibility, strength and muscle tone. As a professional dancer she has over 10 years experience being part of world famous Lion King at the Lyceum Theatre.

Why did you sign up to be a TruBe Trainer?

I want to empower people by helping them take control of their health and fitness goals. The benefits of training are not just limited to improving your physique. The confidence gained and the mental satisfaction that clients enjoy from reaching targets and exceeding their own expectations surpasses this. TruBe provides a flexible and accessible way of allowing me to share this.

What is your biggest client success story?

A client came to me with a goal which was purely to lose weight. I shifted the focus towards skill based goals alongside her weight loss goals. This transformed her physique, but most importantly improved her mindset. She fell in love with her training and gained the knowledge and confidence to maintain that level of fitness in her lifestyle. She learned to embrace her body and feel proud of what it was capable of.

What is your greatest achievement?

Establishing a career as a performer in the west end and coming back stronger after an injury, which caused me to be on crutches for six weeks.

What is your favourite way to finish off the end of a session?

An intense core finisher followed by a relaxing deep stretch.

How do you motivate yourself and do you have a favourite motivational quote?

My favourite motivational quotes are “a comfort zone is a beautiful place but nothing ever grows there” and “strong body = strong mind”. Variety is the key to motivation for me. I like to do a bit of everything from ballet fit, callisthenics, strength training to yoga in my training. This keeps things fresh and challenges my body and mind. I always have a lot of goals on the go and I love to immerse myself in making them happen. If motivation wavers, discipline is my go to!

How do you find balance in your life?

As a trainer and performer, it’s so wonderful to do a job you love, but it’s important to take time out with friends and family. I also ensure I make time to train for myself, as that’s my meditation. I’m working on listening to my body, when my body tells me to rest, I know I need to before it forces me to!

How do you treat yourself?

Dinner with friends and maybe the odd purchase of some new training gear!!!

To book a session with Yolanda, download the app and find her as one of our featured trainers.

Top 5 Healthy London Places to Take Her This Mother’s Day

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

We all love our mothers and we all know how much they do for us. Here at TruBe we love celebrating that one day a year where mothers are truly praised. For those who are stuck on what to do for her special day, TruBe have come up with our top 5 favourite healthy places to eat in London. So, show her some love this Mother’s Day by spoiling her with not just any meal, but a deliciously healthy meal, because staying healthy doesn’t mean you can’t enjoy some amazing restaurants in London.

Here’s our guide of the 5 best healthy restaurants and lunch spots to take mum this Mother’s Day:

BlueBird, 350 King’s Rd, Chelsea, London SW3 5UU

(Image: http://www.bluebird-restaurant.co.uk)

Situated in the heart of Chelsea on the Kings Road, BlueBird oozes decadence and luxury in its restaurant, bar and cafe. At street level is the bustling cafe, perfect for afternoon tea and brunches and also a perky food store. The European menu in the restaurant, which is on the first floor, includes a variety of delicious small plates and sharing dishes as well as exquisite main courses that will leave you feeling satisfied but guilt free! Dishes include seared salmon with a shaved fennel salad and steamed sea bream with a tomato and grape relish. That’s definitely got our mouths watering!

2. Grain Store, Granary Square, 1-3 Stable St, Kings Cross, London N1C 4AB

(Image: TripAdvisor)

This award winning restaurant is the perfect place if you’re looking for a quirky industrial-chic feel, as it occupies part of a former victorian warehouse allowing for an open kitchen. The incredible chef, Bruno Loubet who has been an exclusive chef in London since 1993, has created a sustainable and innovative menu with no geographical boundaries and special emphasis on vegetables. Perfect for achieving your 5 a day! Why not try the delicious carrot & mandarin purée, potted green cabbage, parsnip croquette, Arctic char with parsley sauce, or the adventourous Brambletye farm oyster mushrooms in vegan XO sauce, wasabi pea coulis and herb tofu.

3. The Good Life Eatery, 20 Motcomb Street London SW1X 8LB UK

(Image: The Culture Whisper)

A fabulous spot for healthy superfoods, The Good Life Eatery boasts incredible smoothie bowls and lively salads; for example their Miso Hungry Macro Bowl of roasted butternut squash, homemade kimchi, steamed broccoli, mixed wild rice or quinoa, 1/2 avocado, omega seeds and ginger miso dressing. If you’re looking for something more wholesome, look no further than their warm bowls of rice or quinoa and your choice of protein ranging from green chicken meatballs to teriyaki salmon. Their philosophy of ‘The Good Life’ means no wifi, perfect for spending a distraction-free meal with mum.

4. Farmacy, 74 Westbourne Grove, London W2 5SH

(Image: The Telegraph)

Situated in the lavish area of Notting Hill, Farmacy brings you comfort food at an incredibly healthy standard. With a view that ‘food is medicine’, every food choice at this restaurant will ensure guilt-free pleasures whilst nourishing and satisfying your tummies! They boast fantastically healthy alternatives to scrumptious cuisines like their Mexican Bowl of sprouted coriander rice, romaine, guacamole, frijoles, tomato ceviche, salsa & ‘sour cream’ topped with purple potato mash, corn chips & chipotle mayo and their Chef’s Clean Curry of pumpkin, eggplant, carrot & broccoli cooked in coconut milk, lemongrass & spices, served with sprouted brown rice.

5. Chucs Restaurant, 30 Dover St, Mayfair, London W1S 4NB

(Image: Time Out)

If you’re looking for an extravagant meal at extravagant prices, look no further than the prestigious Chucs Restaurant in Mayfair. With sophisticated interiors, this restaurant oozes elegance and will be sure to make mum feel like the queen she is! The menu boasts fresh and exquisite ingredients with dishes like their grilled octopus with potatoes, rocket, taggiasca olives, cherry tomatoes and grilled courgettes, or their fresh homemade tagliatelle prawns and courgettes.

Why not compliment her meal with a fabulous gift card from TruBe and give the gift of health and fitness this Mother’s Day.

We offer gift cards for 4, 8 and 12 sessions, and all workouts are included, offering her so much choice! One day she could experience a relaxing yoga session, the next a dynamic, personalised personal training session.

BUY A GIFT CARD

Don’t forget all of our TruBe trainers are fully qualified fitness experts who specialise in various workouts such as Yoga, Ballet Fit, Personal Training, Boxing, Kickboxing and Pilates.

Meet our trainers and book a session!