Fitness Away From Home

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Here’s something different that you might not have heard of… “Fitness Holidays”.

Most people would separate the two concepts “holiday” and “fitness” but we like the idea of combining them, because what’s better than working out whilst working on your tan on a tropical island halfway across the world? Does the idea of escaping from the everyday working life in rainy London to the luscious Ibiza or Bali sound up your street? Well, if you’re #fit, #fun and #fantastic then this is a holiday made for you.

Spain – Fitness Training

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Take a week off work and fly down to sunny southern Spain for an energising fitness programme based in a small boutique hotel. The 6 nights include healthy nutritional diets, personal training sessions, fitness classes such as pilates and yoga as well as spa treatments and other luxury options!

Return home fitter, healthier and worked out.

Bali – Fitness Boot Camp

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Always fancied heading out to Southeast Asia? Here you can head off to Bali, home to one of the most beautiful beaches in the world, soak up the Asian sun and indulge in a fitness boot camp for just £449pp. Getting fit and healthy abroad is the perfect remedy for forgetting about your working life and busy schedule back home just for a week or two.

Eat. Sleep. Workout. Repeat.

Kenya – Go Wild In Kenya

Kenya, africa, hot, sun, fitness, trip, outdoor, training, session, nutrition, health, walk, beach, boxing, fit

Jet off to Kenya in Africa for a once-in-a-lifetime fitness trip. This 9-day programme strips you back to the fundamentals of health and fitness with outdoor training sessions and guidance on nutrition. You will incorporate boxing on the beach, countryside walks and running routes through local villages along with many other treats!

Get. Fit. On. Holiday.

Ibiza – [Re]treat Yourself to Yoga

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Enjoy sweet-soul music whilst drinking icy cocktails in a yoga beach house. Your day will start with a morning yoga practice focusing on intense rib locks, foot positioning and spiralling your limbs and hips. Throughout the day you will have the option of meditation and silent walks as well as practising poses on the beach with a partner. You will stay in a beautiful hotel overlooking the sea which comes with a swimming pool, divine massages and bicycles to rent. Perfect for newbies, pregnant women or someone who just loves yoga!

Following your amazing fitness holiday, TruBe are here to carry on your fitness journey during your busy lifestyle. So download our app and book your sessions in advance giving you something to look forward to when you’re back.

Beginner’s 101 Guide to Diets and Meal Plans

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We all know it can be hard to follow a certain diet when you’re getting up at 7am, sitting at your desk for 9 hours a day (or maybe more?!) and having to commit to your social life in the evenings. The reality of having access to those free coffee machines, birthday cakes and office snacks can be really tempting, which is why it is important to have a healthy and consistent diet throughout the week.

Skipping meals because you have no time, excessive eating at your desk and indulging in “healthy snacks” that are actually high in sugar are some of the most common diet mistakes we all make.    

Health-conscious gurus have researched 5 popular diets trends. Which one can you connect with?

 

The Atkins Diet

Want to lose a bit of weight? Focus on eating high-level amounts of protein and fat, but whatever you do, avoid mainstream carbohydrates. Low-carb vegetables such as kale, broccoli and asparagus however are still good to eat.

Atkins, Diet, Salmon, Asparagus, Lemon, Vegetables, Healthy

 

The Zone Diet

Controlling your body weight and successful weight loss can be one of the hardest things. Follow this guidance and balance your nutrition in each meal and you should see a difference:

  • 40% high-quality, unrefined carbohydrates (whole grains, plant seeds, fruit)
  • 30% fats (olive oil, avocado)
  • 30% protein (nuts, fish, poultry)

Diet, carbs, rice, protein, chicken, broccoli, vegetables

 

The Ketogenic Diet

Similar to The Atkins Diet, but not as strict, “Ketosis” focuses on reducing carbohydrate intake and upping fat intake, which allows the body to burn fat as fuel, rather than carbohydrates.

Ketogenic, diet, fat, fibre, protein, carbohydrate

 

The Vegetarian Diet

No animals (except for eggs and dairy). Simple as.

Studies show that vegetarians have a lower body weight, suffer from less diseases, and have a longer life expectancy. So if you want those three things, then go veggie.

vegetarian, eggs, avocado, green, leaves, spinach

 

The Vegan Diet

No animals at all. This is more than a nutritional diet. Vegans also care for the environment, ethics and compassion. So if you’re more of a plant-based gal or guy and care about animal suffering then this is for you.

vegan, diet, plant, vegetables, seeds, healthy

 

No time to stick to the diet during the week? Meal prepping is your answer! Here’s a beginner’s 101 guide to help you make use of those dragging Sunday mornings and prep your food for the week.

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And of course, slogging about at your desk is not just because of the food you’re eating, but probably because of the lack of exercise. Taking the stairs instead of the lift can be a good start but not enough to get your heart really pumping! TruBe trainers can come to you before work, during your lunch break or after work, so really, there’s no excuse. They are here to help you, to give you motivation and can advise on meal plans, so get in touch with TruBe and start a new journey by downloading the app now.   

5 Best Proteins To Eat To Build Muscle

man with muscles

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.

  1. 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 and Cheeses

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

Green Soya beans

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!

 

The Vegan Diet: Myths & Benefits

Record numbers of people are turning to veganism in the UK. Vegans do not eat meat, dairy products, seafood and other foods and items that may include animal by-products. Vegans also do not wear leather, wool or anything tested on animals. This once much maligned lifestyle is now seen as trendy, with much of the food industry catching onto its increasing popularity. However, there are still some misconceptions. Our TruBe trainer Angela Rochester is here to clear things up!

Myths

You can’t get enough protein

Vegans are often asked ‘Where do you get your protein from?’

Protein is not just restricted to meat. Protein can also be obtained from foods such as tofu and tempeh. Other sources include grains, pulses, nuts and seeds. Eating a variety of these foods means a vegan can achieve the recommended daily amount of protein. Vegans can also build muscle on a plant-based diet; check out Torre Washington!

It’s Boring

The rise in vegan Instagram accounts shows the variety of meals that can be made. An internet search can provide a wide variety of alternatives. Do you miss pizza? Burgers? There are tasty vegan versions of these.

Vegans are Skinny and Automatically Healthy

Think carefully about the reasons for choosing to become vegan. Turning vegan will not help you with weight loss. Although it can certainly be very healthy, there are still highly processed vegan foods that contain a lot of sugar and salt which should be avoided to maintain a healthy weight.

Vegans lack energy

Vegans lack no more energy than those on other diets. However, they must check their intake of vitamin B12, which plays an important role in preventing anaemia and nervous system damage. It cannot be reliably sourced from a vegan diet but it can be obtained from fortified foods or taking B12 supplements. Gaining Iron from a vegan diet is also easy, if a wide range of fruit and vegetables are eaten. Include foods with vitamin C to further aid the absorption of iron. If you are unsure that you are gaining the right amount of nutrients from your diet, check with a doctor or dietician.

 

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It takes a lot of planning

Just like any other diet or lifestyle, you need to plan what you eat in order to stay healthy. However, once you know what you need it becomes second nature!

Benefits

Health Benefits

Vegans can have lower levels of cholesterol, lower blood pressure, lower risk of diabetes and lower body mass indexes. However, those who have these benefits also tend to have balanced diets and stay active.

Helping the planet

The main reason for many being vegan is their concern for animals and the environment. It is less of a drain on global food supply and is a great choice for those concerned with animal welfare.

Physical looks

Those who adopt a vegan diet often report that they have less acne prone skin, stronger hair and nails and the reduction of bad breath and body odor!

It is easy to transition into/try out

If you are thinking about becoming a vegan you don’t have to leap into it. You can gradually see what suits you and there is no need to feel guilty if you make mistakes or if you think it is not right for you.

Self-Awareness

It can lead to greater self-control as you cannot simply grab anything when shopping for food. You will gradually pay more attention to what you put into your body which has great health benefits in itself!

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For more information check out these useful links:

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegandiets.aspx

https://www.vegansociety.com/

https://www.happycow.net/

Want to try veganism whilst keeping fit? No problem! Our TruBe trainers are here to help! Book a session tailored to your needs!

By Angela Rochester  

Vegan vs Paleo, what’s the bottom line?

What is vegan?
A 100% Plant-based diet. No animal products including meat, fish, dairy, eggs and even honey. Veganism is associated with lower rates of obesity, heart disease, and improved longevity. It is growing in popularity due to the benefits to human health, the environment (and of course to animals).

What is Paleo?
Also known as the ‘Cave-man diet’. What would our pre-agricultural hunter-gatherer ancestors have eaten? Animal protein, nuts, seeds and plenty of vegetables. No foods that are a product of modern agricultural processing (bread, dairy, processed food). Those who follow a Paleo diet experience fewer allergies and diseases, healthier muscles and better digestion, as well as the ability to maintain a healthy weight.

What’s the bottom line?
Experiment. We’re all different. Vegan can work and not work, same with Paleo: find out for yourself. Listen to your body, and follow your instinct (something rarely done these days with all the pressures of our modern society). Look at what these two diets have in common. When it comes to a healthy lifestyle, the following ‘diet rules’ are a common thread: Eat whole foods, good fats and proteins, and cut back on sugar and other modern processed stuff.

Personally, I’ve been vegan for 6 years as a professional dancer and personal trainer. I have absolutely thrived, enjoying more energy, better skin, better sleep, better digestion and finally recovering from anemia (iron deficiency).

I know Paleo works for many people, particularly in my home country, South Africa, where it is feverishly popular.

… But then again, Novak Djokavik is vegan #justsaying

By Ashleigh Wilson