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Introducing Personal Trainer: Zycco W

July 6, 2015November 1, 2018 Alex Coombes1 Comment

Meet Zycco W, a TruBe trainer and bodyweight strength training expert.

What is your biggest client success story?
This would have to be Mark Fisher. Mark had a stroke over a year ago and the whole of the left side of his body stopped functioning for a year. When I first started training Mark, he ate quite badly and could not stand up or straighten out both arms. It took him 10-20 minutes to walk down a short road.

With my training, he has become a lot more confident, being able to stand up on his own and he can straighten both his arms. It now takes him 3-4 minutes to walk down the same road. His eating has drastically improved.

What do you enjoy about being a part of the TruBe Team?
TruBe is a lot like Uber for personal Trainers. I love the way TruBe has incorporated an on demand app into the fitness industry, making Personal training more flexible in London.

What was your biggest health and fitness obstacle and how did you overcome it?
I started my bodyweight training journey over a year ago. It’s been very challenging mentality, but I love pushing myself always trying to improve and get stronger. I am looking forward to being a well known bodyweight specialist.

What is your favourite piece of TruBe equipment?
The resistance bands. I use them on a regular basis and I’m always trying to think of new ways to incorporate them into my workouts.

How do you treat yourself?
I treat myself by doing other things I love such as photography, videography and graphic design. I also like a cheeky pizza.

What is your favourite instagram account you follow?
My favourite Instagram account would have to be gymrat.nuff_said & mr_barfreakz.

What is your favourite motivational quote?
“If not now, when.” “Love and Give, and it shall be returned.”

What is the best piece of advice you have received from a mentor?
The best advice from a mentor would have to be “You are your own brand, everything you do represents your brand, so be the best you and be proud of you.”

How do you find balance in your life?
I find balance by practicing being in the moment, enjoying being with whoever I am with and doing whatever I am doing.

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

Quick and Easy Healthy Proteins

July 3, 2015April 25, 2018 Alex CoombesLeave a comment

Our bodies are literally made out of proteins. When we exercise we use proteins to repair and rebuild muscle cells. Protein based foods can also be used to replace calorie dense foods when trying to burn fat. This can leave you fuller for longer. However remember that for effective protein digestion you must eat them with a small amount of good carbohydrates.

Choosing the healthiest protein foods is easy if you stick to organic and those without any unwanted added extras. We have made a list of our favourite proteinous foods and the best way to eat them!

Animal Proteins

Eggs – One of the best mixes of protein and good fats. A great go to breakfast and also a great high protein snack when hard boiled.

Beef Jerky – Jerky has a bad reputation for being unhealthy. But if you buy beef jerky from a good natural source it is packed full of protein and easy to eat on the go.

Turkey – Turkey breasts are easy to cook in bulk and can be ready to eat when you get home from the gym. It’s a great lean source of protein with only 1g of fat per 30g serving.

Seafood Proteins

Sardines – Sardines are great for adding to salads straight from the tin. Making it a quick and easy meal after late training sessions. Just squeeze a bit of lemon for some zing!

Salmon – Salmon is extremely high in omega 3 which is a very important nutrient for muscular recovery. Smoked salmon slices can be eaten on the go or baked salmon can be added to a summer salad to increase the protein in the meal.

Prawns – Pre cooked prawns are one of the easiest on-the -go proteins around. They are perfect for post gym recovery with around 22g of protein for a 85g portion and packed with omega 3 fatty acids.

Non Animal Proteins

Nuts – Raw nuts and good quality, organic nut butters can be eaten on the go or at the desk. Try peanut butter spread on apple slices for a natural energy kick.

Lentils – Lentils are full of Iron, Vitamin B, magnesium and are a good amount of protein for a plant based food. Try making a large batch of homemade spicy lentil soup then freezing it for an easy, nutritious meal.

Hummus – Made from mainly chickpeas, it’s a yummy high protein plant based protein. A great proteinous snack when eaten in small amounts and easy to make at home.

Quinoa – Quinoa is a carbohydrate with one of the highest protein values that can replenish energy levels as well as aid muscle recovery. Great to add into salads or to make quinoa breakfast pots.

Dairy

Greek yogurt – Greek yoghurt is loaded with calcium making it one of the best foods to keep bones strong and healthy. It also contains around 10g of protein per 100g serving. Try mixing it with frozen berries for extra vitamins and minerals.

Protein Shakes – The easiest alternative protein source to whole foods. You can go for standard whey protein or try a hemp protein for a dairy free option.

Got a favourite on the go protein snack? We’d love to hear about it in the comments below.

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Why is Flexibility so Important?

June 30, 2015July 22, 2017 Alex CoombesLeave a comment

All dancers and gymnasts need to be flexible to achieve graceful movements. Having a flexible body also has a wide range of health benefits, and can help you reach your general fitness goals. Flexibility is usually associated with static stretching or being able to get into a position with a large range of motion. However it also encourages better mobility, which is the ability to use a large range of motion whilst moving.

Why you should spend time improving your flexibility and mobility

While you don’t need to spend masses of time working on your mobility, you can simply incorporate it into your warm up or morning wake-up routine to reap the benefits. Ideally, you should focus an hour a week on increasing your mobility. Here are four reasons why:

To Prevent Injuries

Static stretching was once used to prevent injuries. However increasing the static range of motion is like stretching an elastic band. If you don’t teach the body how to use a new range of motion properly, it will spring back to its original position, which can lead to injuries. Trying to move in a new and unknown way, particularly when muscles are not warmed up properly, can cause muscle tears, sprains and even dislocations. However If you gradually increase your range using dynamic stretching movements, you can teach your body how to cope in the new range, and over time explore more and more exercise options.

Burn More Fat
To burn fat you need to increase the amount of energy you expend. By increasing your mobility you will recruit more muscle fibres along the full length of the muscle which will then require more energy. If you aim to increase the mobility of all the muscles you use throughout the day then you will greatly increase the amount of energy you expend without doing any extra exercise.

Become Stronger

To become stronger a muscle needs to be fully activated. To activate a muscle you must lengthen it. The more a muscle is lengthened whilst moving, the more muscle fibres will be recruited resulting in larger muscles and increased strength. A good example of this is the crossover lunge. This exercise isolates the glute by lengthening it in all three planes of motion: rotating it, extending it forwards and sideways.

Be More Defined
Being more mobile will allow fibres to contract along the full length of the muscle. By utilizing more of the muscle in this way, you can build a better shape and become more defined and toned.

By simply adding an aspect of flexibility to your regular training sessions, such as yoga or dynamic stretching, you should notice a difference in your overall fitness levels. TruBe includes mobility exercises in every warm up and cool down.

How do you include flexibility exercises in your workout? We would love to hear below.

P.S. Subscribe to the blog below or follow us on Instagram and Twitter at @trubeapp for more inspirational ways to reach your health and wellness goals!

Introducing Alex L, Personal Trainer and World Champion Kickboxer

June 22, 2015November 1, 2018 Alex CoombesLeave a comment

Trainer Rating: 5 Stars

As one of our ambassador trainers, Alex has over 20 years of personal training experience as well as multiple world kickboxing championships. He has hundreds of success stories ranging from weight loss to helping young offenders.

What do you enjoy about being a part of the TruBe Team?

I love everybody’s energy and enthusiasm ,from the trainers to the tech team. We all want this app to succeed and are willing to go the extra mile.

Where is your favourite healthy date?
It has to be the organic Medjool variety from Egypt 😉 I think you mean where do I go for some healthy time out? My favourite would have to be tree-climbing in my local park.

What is your biggest client success story?

Firstly, I worked with a small group of young offenders. Four out of the six managed to train with me for two years. They developed a martial arts code of respect and found a new inspiration to keep them focused.

Secondly, I helped a bride-to-be prepare for her wedding day. She trained three times a week for three months with nutritional support. Not only did the training help her lose 6kg, but she toned up and felt amazing. She also benefited from regular stress relief by hitting pads when kickboxing. A must for every bride feeling the pressure! Now a mother of three, she still finds time to put the gloves on every week and train with me.

What do you add to your shake/smoothie for a boost?

I don’t drink smoothies! I prefer to take on my nutrients in their whole organic form. I enjoy eating my fruit and veg as Mother Nature intended!

What was your last health and fitness obstacle and how did you overcome it?

I decided to re-enter competitive kickboxing and in 2013 won the Unified World Championships welterweight kickboxing world title.

What is your favourite piece of TruBe equipment?

The GripR. It is an ideal training tool that allows clients to work on many planes of motion and is a really versatile piece of kit.

How do you treat yourself?
I enjoy playing with my children – it’s fun and they actually give me a workout!

What is your favourite instagram account you follow?
@twobadbodies

What is your favourite motivational quote?
“Though much is taken, much abides; and though
We are not now that strength which in old days
Moved earth and heaven, that which we are, we are;
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find, and not to yield.”
Ulysses 1833
Alfred Tennyson

What is the best piece of advice you have received from a mentor?
“One more round to go and you’ll be a World Champion.”

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

How TruBe’s Workouts Help Prevent Injury and Disease

May 28, 2015November 1, 2018 Alex CoombesLeave a comment

We thought we’d take a moment to delve further into our training philosophy, looking at how our workouts have been designed. Of course they are designed to keep you looking and feeling great but they also work in harmony with the body and to reduce the risk of injury.

Regular TruBe workouts and a well rounded approach to exercise and nutrition will help you to combat the signs of old age. Let’s take a look at the key factors of preventing injury and disease:

Improving Movement
All of TruBe’s workouts incorporate the latest functional research to condition your body in a range of movements. It is vitally important to train all 3 planes of movement in a very gradual progression, using body weight and resistant equipment. This resistant type of exercise will help maintain muscle strength and flexibility so that you don’t become injured during everyday activities. Being strong through all movements will also reduce the risk of a fall, which may result in bone fractures, muscle, tendon and ligament strains.

Burning fat to Protect Vital Organs
The exercises performed in our TruBe workouts will help to burn body fat. The more muscle you activate the more fat you burn. As we age the chances of cardiac disease, cancer and diabetes increases. If we have excessive body fat around our vital organs (viscous fat) then this increases the chances of getting these diseases.

The best TruBe workout to burn fat: HIIT

Reducing Stress
All our our TruBe personal training sessions finish with a dynamic cool down and breathing exercise. Your TruBe trainer will guide you through a simple pranyama breathing sequence which helps to bring the you back into balance and calm the mind. This aids in preparing yourself for the rest of the challenges of the day.

Fighting the Symptoms of Ageing
Osteoporosis
“Osteoporosis occurs when the struts which make up the mesh-like structure within bones become thin, causing bones to become fragile and break easily, often following a minor bump or fall.” – National Osteoporosis Society

Resistance exercise will increase bone density and help maintain muscle strength. With the integration of multi-plane movements, you will reduce the risk of falling which may lead to injury. The exercise prescribed during a TruBe personal training session will condition your movements and range of movement specific to your daily needs.
The best TruBe workout to prevent Osteoporosis: Strength and Power

Varicose Veins
“Weakness of the vein wall allows valves to stretch so that they do not close properly. Blood then flows back into the leg along these veins. The veins and their tributaries enlarge and can be seen on the surface as varicose veins.” – The British Varicose Veins Centre

Increasing blood circulation and reducing blood pressure will greatly decrease your chances of forming varicose veins. Any exercises involving the legs and more specifically the calves will pump blood back to the heart quicker not allowing blood pooling to occur.
The best TruBe workout to prevent Varicose Veins: Toning and Conditioning
Cardiovascular Disease
“Viscous Fat that engulfs major organs increases the risk of all major Cardiovascular Diseases.” – NHS

Cardiovascular disease (CVD) is a general term that describes a disease of the heart or blood vessels.There are four main types of CVD. They are: coronary heart disease, stroke, peripheral arterial disease and aortic disease. Increasing your cardiovascular strength and reducing fat stores will greatly reduce the risk of CVD.
The best TruBe workout to reduce the risk of CVD: HIIT

So what are you waiting for? Start looking after your body and combating the signs of ageing by downloading the TruBe iPhone app and book your first personal training session.

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