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Try these 5 Yoga poses before bed time

March 9, 2017November 1, 2018 Alex CoombesLeave a comment

The importance of sleep surpasses the obvious involving lifting your mood and physically looking less tired. When you have difficulty sleeping at night, it affects your day to day life, wellbeing and even your weight. TruBe trainer Dipa Trivedi, who specialises in yoga, explains the different effects of sleep and how yoga can be a simple and effective solution to aid a peaceful night’s sleep.

I get a lot of feedback from most students saying “some days I can sleep and others I just wake up and cannot go back to sleep”… When I ask them why, the answer is ‘I am stressed or I feel hot or I don’t know why’.

Usually, having a good night’s sleep is a combination of several factors:

Physical fatigue
Mental state
Emotional wellbeing
Routine
Nutrition
Overall hormonal health

All of these factors are interconnected and getting the right balance is vital to having a continuous good night sleep.

Now it is different for everyone, so we cannot apply the same principles for all, however there is a baseline. Having a good night’s sleep is key to living a life with minimal illnesses. You might be in your 20’s or 30’s and think that it is okay to have 4 hours sleep and then catch up on sleep on weekend. However, as you are building a gap, this can be difficult to fill over time which may result in various health issues. If you observe a child, for example, they would sleep at least 10 hours a night. A working adult (from 22) should sleep an average of 7 hours a night to live long and well. Sleeping helps with memory recovery, focus, immunity and mental stability. Plus, it allows for muscle recovery and growth after sport and exercise.

There are various yoga sequences you can try to improve your general sleep.

MY 5 FAVOURITE RESTORATIVE POSES YOU CAN TRY:

1. Supta Badcharakan Asana

This works to improve the digestive system and blood circulation to the brain.

2. Supported Child Pose

This helps you let go of your day – as you are energetically turning your back to the world; as well as releasing tension from your shoulders to the lower back.

3. Legs Up the Wall

helps the circulation of both blood and lymphatic fluid.

4. Siddhasana – Simple Crossed Leg Pose

Focus on your breathing as this helps to stop the mind from wondering

5. Savasana

Lie down, start to let go of each limb and drift into relaxation

Performing these quietly, restorative poses can help calm your body and mind whilst relieving stress and anxiety.

Have a good night,

Dipa

Want more advice and fitness tips? Download the TruBe App and check out our expert trainers where you can book a session today!

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

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!

Meet Personal Trainer Adam H

September 30, 2015November 1, 2018 Alex CoombesLeave a comment

As a semi professional football player, Adam is highly experienced in endurance, speed and agility training. These fundamental fitness attributes are hugely beneficial to anyone trying to lose body fat, tone muscle and improve general fitness levels. Check out his Q&A below.

What is your biggest client success story?
A client that comes to mind was a lady who came to me for a gym induction in July last year. During the induction we had a good chat about her reasons for wanting to exercise, in which she explained that she was beginning to feel very self conscious and uncomfortable when out with friends. It got to the point where she began to make excuses so she didn’t have to go out. Before we started training she weighed 12st 12lbs, had no eating routine, did very little exercise and lived an extremely unhealthy lifestyle.

We started with the basics bodyweight exercises and short interval training. We soon then began to incorporate a lot more weight into our HIIT sessions and finished each session off with a good few rounds of tabata (high intensity interval training). In just over 7 months and not without a few bumps in the road just over 3st, now weighing 9st 8lb. During this time I saw her self confidence massively improve to the point where she even wore a bikini on holiday for the first time this summer. Even though she is happy with her transformation and now has a balanced healthy lifestyle I still see her once a week to put her through her paces!

What do you enjoy about being a part of the TruBe Team?
Being part of the first on demand fitness service is one of the most exciting and enjoyable things for me. Working alongside a strong team really drives you on and brings out the best in you as a trainer which has your clients reaping the benefits and getting their desired results.

What was your last health and fitness obstacle and how did you overcome it?
I’ve have been fairly fortunate as I haven’t really suffered any serious injuries as of yet. My only really health obstacle is attempting to put on weight or bulk up. I have a very high metabolism, coupled with all of my own training this is a real challenge. I have increased my meals and calorie intake daily and I’m slowly going in the right direction. I just try to remind myself that it’s a marathon not a sprint.

Your favourite piece of TruBe equipment?
For me your body is the best bit of equipment and I believe that everyone should be able to push and pull their own bodyweight. In keeping with that I love to use the suspension trainer it is the best piece of kit to utilizing your own bodyweight.

How do you treat yourself?
I treat myself by doing the things I enjoy as much as I can. Football is a big part of my life, playing at semi-professional level from the age of 16. I play matches twice a week, train once a week and squeeze gym workouts in between clients. When the rare occasion to have a lie in occurs I make the most of it with a good breakfast and a brew.

I do like to let loose every so often on a saturday night after games with a couple of beers….. yes just a couple I promise! 😉

What is your favourite instagram account to follow?
As strange as this may sound to some I’m very new to Instagram as I feel a lot of people’s time is wasted constantly looking down at their phones and the world just passes them by. Having said that my favourite instagram to follow would be @FreshFitnessFood.

What is your favourite motivational quote?
The one I use during sessions is, “It’s your workout and you will get out of it what you put in”

What is the best piece of advice you have received from a mentor?
Find what’s right for you by doing what you believe in and train yourself in the same way. Take bits of everything you learn and mould it into your own as you are your own brand and the rest will take care of itself.

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

Meet Yogi and Kickboxing Instructor Zeynep

September 1, 2015November 1, 2018 Alex CoombesLeave a comment

As a kickboxing and yoga instructor, Zeynep has mastered both high intensity and low meditative exercise. She is eager to pass on her knowledge and experience to all, so read her Q&A and book a session with her using our app.

How do you inspire your clients?
I believe in inspiring my clients through my own lifestyle, practice, health and wellbeing. This is proving to be very successful and motivating :). My clients always develop healthy addiction to sport and exercise and I inspire them to take their practice further.

What is your biggest client success story?
I watched one particular client development over their yoga journey, mastering several expert flows. It is such a beautiful honour to see the progress of regular and disciplined practice. This is when you know that all the hard work was worth it :).

What was last obstacle you had to overcome and how ?
I have a solution for everything, therefore I do not believe in obstacles 😉

Where do you like to have fun in London?
I like to hang out everywhere as long as there is good music, cool people and tasty food. Turkish food followed by a mocha in North London, as well as watching stand up comedy in Central London. There is just sooo much choice in here! I love it!

What is the best piece of advice you have received from a mentor?
Be patient and keep practicing.

How do you keep yourself motivated?
By setting myself goals and always trying different things.

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

TruBe Outdoor Training Timetable – 31st Aug

September 1, 2015July 22, 2017 Alex CoombesLeave a comment

Choose a session from the timetable below. Each session costs £10 per person but if you are a registered member of TruBe, your first outdoor session will be free!

If you haven’t registered with us, simply download our app and go through our super quick sign-up process.

Date	Location
Mon 31st Aug 12.30pm (Bank Holiday)	Holland Park
Mon 31st Aug 7pm (Bank Holiday)	Highbury
Tues 1st Sept 7pm	Clapham Common
Tues 1st Sept 7pm	Fulham
Weds 2nd Sept 12.30pm	Green Park
Fri 4th Sept 6.30am	Hampstead Heath
Sat 5th Sept 10.30am	Clapham Common