The Top 4 Benefits of Kickboxing

June 1, 2018 Alex CoombesLeave a comment

When it comes to kickboxing, the benefits are countless. From increased flexibility to a boost in energy levels, kickboxing is a fun sport that’s worth the hard work. Whether you’re a pro or just starting out, kickboxing is a great way to change up your usual workout routine. Since we’re all about kickboxing this week at TruBe, we’re here to let you in on 4 of our favourite (and exclusive) benefits of kickboxing.

Kickboxing Improves Your VO2 max

What exactly is VO2 max? The technical definition for the maximum rate of oxygen consumption measured during incremental exercise, in short, kickboxing improves your overall fitness. Kickboxing is usually comprised of ‘rounds’ (2-3 minutes of intense hitting) often referred to as a HIIT workout (High Intensity Interval Training). When doing an interval workout, your heart is trained to be more efficient. This act helps to greatly improve your VO2 max, thus improving your fitness. For example, you won’t feel as tired after climbing a hill or even a long flight of stairs –something we’re all in need of!

A Boost in Confidence

You may not know that when you are taking it out on the bag, endorphins are being released into your body, this helps lift any negative mood you may have been in and helps you feel confident and energised. An increase in confidence is a huge benefit of kickboxing. Learning a form of self defence proves that you can hold your own, resulting in a confidence boost that will benefit you in your everyday life.

Tones Your Entire Body

Looking for a full body workout? Kickboxing is the sport for you. There’s no area of the body that kickboxing won’t tone. The Muscle, Ligaments, and Tendons Journal conducted a study titled ‘The Effects of Five Weeks of Kickboxing Training of Physical Fitness’. The study showed that after only five weeks of training, the participants involved showed great improvements in speed, agility, upper-body muscle power, and flexibility. Kickboxing is a full-body workout, and if you’ve taken a training session before, you know that everything gets worked!

Builds Endurance

Kickboxing is a perfect workout to improve your endurance. By taking part in regular cardio exercise, your endurance is strengthened, as proved by the American Journal of Respiratory and Critical Care Medicine.

We hope these 4 benefits inspire you to start incorporating kickboxing into your daily workout routine. Need help or have any questions? Our kickboxing trainers are here for you anytime, and anywhere. Book your next kickboxing session with us here!

Fun fact about endurance: By building up your endurance with kickboxing, you can transfer it to any other workout whether that be swimming or running.

Keep those kicks coming!

Your TruBe Team

Just Had A Baby? Don’t Sweat It

November 6, 2017November 1, 2018 Alex CoombesLeave a comment

mum, mother, baby, newborn, postnatal, exercise, pelvic, floor, muscles

So here’s the situation: you used to be really into your exercise, religiously attending the 7pm tuesday spin class with your girlfriends, never missed your 1-2-1 saturday morning yoga and even made it to the gym before work. And then your life drastically changed. You fell pregnant. What is meant to be the most exciting time of your life, your body has now changed. You’re constantly tired, you’ve got stretch marks, you’re craving unhealthy food and your exercise schedule has gone out the window. Roll on 9 months and you’ve got this perfect little person but your body just doesn’t feel the same as it used to.

Experts say you can start exercising after giving birth as soon as you feel up to it. However, it’s ideal to wait at least 6 weeks before you start any high-impact exercise such as aerobics, running or zumba (C-Section mums – this might be a little longer so talk to your GP first).

As a result of pregnancy, your lower back, core abdominal muscles and upper body may be weaker than they used to be, so we don’t want any post-natal injuries. Here are some exercises we suggest you take up after giving birth to start getting your body back into shape.

1. Pelvic Floor Muscle Exercises (Kegel Exercises)

Aim: To help strengthen your muscles “down there”

Increases your bladder control
Supports your vagina, uterus and bowel
Helps to heal any damage by increasing blood supply to the area

You can do this exercise lying down, sitting or standing, anywhere and at any time – even while you’re watching TV:

Use your pelvic muscles to squeeze around your area “down there”, hold for 10 seconds, and then relax. Repeat for 10 reps, 4-6 times a day until your muscles get tired.

2. Head Lifts, Shoulder Lifts and Curl-Ups

Aim: To strengthen your back muscles and tone your tummy and abs

Head Lifts – lie on your back with your arms along your sides and bend your knees. As you exhale, slowly lift your head and neck off the floor.

Shoulder Lifts – same as above but slightly harder. As you exhale, raise your head and shoulders off the floor reaching your arms and hands toward your knees.

Curl-ups – once you can do the first two move onto this. Start in the same position as above but lift your torso until it’s halfway between your knees and the floor. Hold for 2-5 seconds.

3. Yoga

Aim: to keep toned and stay flexible

Postnatal yoga uses movement, balance and relaxation to allow your body to recover from pregnancy and birth. Watch to get some ideas.

Helps build up strength in the spine
Restores the body towards full core strength
Helps ease the effects of other heavy lifting (eg car seats)

4. Walking with your baby

Aim: Ease yourself into a fitness routine

Start with an easy stroll and work your way up to a pumped-up power walk. You can even bring little bub along with you in a front pack that will add extra weight and increase the benefits of the walk. You might want to even add in some lunges along the way!

The baby glider – Lunge whilst holding your baby close to your chest will help strengthen your legs, back muscles, and core. Repeat 8-10 times on each side.

The baby bouncer – Side lunges instead of forwards and add a squat to make it harder. Repeat 8-10 times to each side.

We have a range of highly qualified trainers who specialise in post-natal workouts to ensure you are given the best care. We know you are now really busy with your little one and time-restrained which is why our trainers can come to you and workout in your living room whilst the baby has a nap!

Introducing Elisa L – Passionate Yogi

August 10, 2017November 1, 2018 Alex CoombesLeave a comment

Elisa is one of our OM-tastic new yogis! She is a dedicated Vinyasa yoga teacher who is a strong believer in smiles, positive attitude and mindful practice. She always ensures a relaxing and positive environment to practice yoga through creative and mindful sequences.

What is it you love most about teaching yoga?

The possibility to make a difference in someone’s day, maybe someone’s life. I am able to spread the joy that yoga has given me and pass on the benefits of yoga whilst helping my students to reconnect in the present moment, relax and feel energised at the same time.

How do you de-stress after a long week?

The best way to recharge is to spend time with the ones that you love, doing simple things and enjoying time together.

How do you keep on top of your fitness whilst travelling?

I keep my yoga practice with me, yoga it’s a lifestyle and I always feel much better after a good yoga class.

What’s your top tip for a yoga newbie?

Yoga for beginners may be scary because they’re worried about not being able to do certain yoga positions. It is different for everyone and you are your own master who is in control of your body and mind and the teacher is there to guide you. Being flexible or being cool in the Asana (yoga poses) is not the aim of the practice. The aim is to find your space where you feel your body lengthening, creating more space for the Prana (energy) and releasing any tightness so the Prana can flow more freely.

Favourite yoga position?

I love inversions like headstand (Salamba Sirsasana) or tripod headstand (Sirsasana 2) as they relax and energise the mind, strengthens the whole body.

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

To book a session with Elisa, 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!

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!