build muscle with TruBe workouts Archives | Page 3 of 4

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!

Get the Rugby body without the gym

September 21, 2015July 22, 2017 Alex CoombesLeave a comment

Rugby is one of the most physically demanding sports in the world. Strength, speed, agility and power are just some of the key attributes possessed by those elite athletes playing in the London Rugby World Cup.

You’d be hard pressed to find a player with a physique that most men wouldn’t dream of having. It is true that off the field, rugby players go through some of the most gruelling strength and conditioning training but fear not you too could be well on your way to looking like Sonny-Bill Williams and it doesn’t necessarily require a gym! All you need is a suspension trainer, a GripR/Dumbbell, a speed ladder and most importantly your own bodyweight.

Follow the workout below for your on demand rugby body;

1A – Deep squat hold pulse – 3x45seconds
1B – GripR overhead walking lunge – 3×8/side

Rest: 1 min

2A – Suspension trainer split row – 4×12
2B – Ladder press up crawling – 4×4/side 9 (Crawl forwards and side to side, do 1 push up with every step)

Rest: 1 min

3A – Wide squat jumps – 3×10
3B – Suspension trainer press – 3×10

Rest: 1 min

Follow this routine 2-3 times per week and combine with good nutrition and HIIT cardio to get the rugby physique that you seek.

To book a strength session with me, download the TruBe app.

For more information on fitness and nutrition follow me on Instagram @benhowardPT

Ben – TruBe Strength and Conditioning specialist

Introducing TruBe Outdoor Training

August 19, 2015November 1, 2018 Alex Coombes

Today, we are pleased to announce that we will be running weekly outdoor training sessions all over London.

Called TruBe Outdoor Training, these sessions are open to all fitness levels and abilities. They utilise elements from all our signature workouts including HIIT, toning and conditioning, strength, boxing and yoga. This will give you a well-rounded whole body workout, relevant for all exercise goals.

We believe that functional training is the safest and quickest route to achieve your fitness goals. Being efficient in the movements you do everyday will help to prevent injuries. For example, if you work in an office you may have restricted movement in joints, overworked hip flexors (from sitting) and will not activate glutes or upper back enough (slouching). By understanding this information we have created the perfect session to counteract this.

Our training sessions will get you extending and activating all the right muscles whilst burning energy and having fun. Each session will incorporate partner and team exercises so bring your friends along to make your workout more enjoyable.

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 24th Aug 6.30pm	Highbury
Mon 24th Aug 12.30pm	Holland Park
Tues 25th Aug 6.30pm	Clapham Common
Tues 25th Aug 7pm	Fulham
Weds 26th Aug 12.30pm	Green Park
Fri 28th Aug 6.30am	Hampstead Heath
Sat 29th Aug 10.30am	Clapham Common

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.