fitness app Archives | Page 2 of 7

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!

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

April 21, 2017November 1, 2018 Alex CoombesLeave a comment

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.

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.

5 Ways That Yoga Can Help Runners

March 30, 2017November 1, 2018 Alex CoombesLeave a comment

Runners have a tremendous amount to gain from adding yoga to their fitness regimes. Due to its repetitive nature, running may lead to injuries and musculoskeletal imbalances which can be uncomfortable and disrupt your day to day life. Yoga can complement the discipline of running as it can restore balance and symmetry to the body.

In particular, through Yoga, runners can improve:

FLEXIBILITY

Yoga stretches the muscles that are tight, which in turn increases the range of motion in related joints. Increased flexibility decreases stiffness, results in greater ease of movement and the reduction of aches and pains.

2. STRENGTH

Running mostly strengthens the lower body, therefore certain muscles become strong while others are underused and remain weak. A balanced yoga practice involves the entire body which allows the unused muscles to be strengthened—specifically in the arms, upper torso, abdominals, and back. Strengthening the upper body and core helps improve posture during daily activities and also while running. A strong core allows the arms and legs to move more efficiently and results in less fatigue. Additionally it allows for less weight impact on the legs which reduces the risk of injury. It is also essential for runners to strengthen the muscles in their lower body for a healthy range of motion.

3. BALANCE

Overusing some muscles while underusing others creates muscular imbalances, which affect the entire musculoskeletal balance and impairs biomechanical efficiency. For runners, biomechanical imbalances eventually lead to pain and injury. Through Yoga, runners can become stronger by improving their balance through the focus of their energy and mind thus reducing the chance of injury.

4. BREATHING

Lung capacity is of prime importance for runners, because it creates the ability to maintain an even breathing pattern through all phases of running. The better the lung capacity is, the more oxygen is circulated through the system, which is most helpful for general running. However, the breathing pattern used in running and other forms of aerobic exercise involves quick and shallow inhalations and exhalations. This uses only the top portion of the lungs, leaving the middle and lower portions untouched. Yogic breathing involves slow, deep inhalations and long exhalations, making use of the upper, middle, and lower portions of the lungs. Yogic breathing has been shown to increase lung capacity, and greater lung capacity increases endurance and improves overall athletic performance.

5. AN ENERGISED BODY

Many forms of exercise deplete the body of its energy stores. Yet a yoga practice oxygenates the blood and creates more energy, leaving the body and mind feeling restored and energized. Yoga provides a vehicle through which the body can actively recover from the physical demands of running.

By Gandha Savio

If running is included in your regular exercise routine, why not unwind and try a TruBe yoga session to replenish your energy. You can search Gandha’s Profile in the TruBe trainers page.

You can also view our wide range of expert trainers who specialise in various other workout disciplines.

Click here to book a session

TruBe are proud to announce that we are an official partner of the Royal Parks Foundation Half Marathon taking place on the 8th October 2017! We will be running the half marathon workshops which are held in July and September and will host the complimentary assisted cool down area on race day for all runners! Click here to find out more

Burn Fat at Home in 10 Minutes

February 27, 2017November 1, 2018 Alex CoombesLeave a comment

In one of our recent blog post 5 Ways to Burn More Calories During a Workout, the more muscles you use, the more fat/sugar you will burn. Total body workouts where you choose big groups of muscles (complex exercises) are the most effective. Try these exercises that will get the whole body working:

KICK THROUGH:

Start in the box position with knees into hips. Drive the right leg out to the left, sitting back on the heel of your left leg. Return to the start position and repeat to the right.

WALK OUT:

This is great for your arms and abs! Start standing, drop hands to the floor and walk out as far as you can reach. Walk the hands back and stand. To progress add a jump or a jump and turn 180 in the air and walkout in the opposite direction.

CURTSEY LUNGES:

Great for the glutes! Squat down and bring your right leg behind the body and out to the side (8pm on the clock). Return to standing and repeat with the left leg (4pm on the clock). Again to progress, add a jump and rotate round facing the other way.

See how many reps you can do of each in a 40 second time frame. Rest for 20 seconds then repeat 5 times! Try these exercises with one of our trainers!

Post Workout Nutrition:

Always eat protein and a small amount of sugar from a natural source to help with recovery. Fruit is great source of sugar from a natural source. Also, remember to hydrate! We can lose at least 2 litres of water a day and even more when exercising. We need to replace this to keep the body functioning efficiently.

Sleep at least 7 hours a night to aid recovery. This can have a negative effect on hormones and cortisol release, which then stimulates fat storage, which we don’t want.

Don’t forget that our TruBe trainers can come to you right in the comfort of your own home! Try this workout with one of our trainers, anywhere anytime.

For more expert advice and workouts download the TruBe App today!