Core workout with TruBe Trainer, Antoinette

Core workout with TruBe Trainer, Antoinette. Antoinette is a great advocate for fitness and has made it her personal mission to prove to you that fitness can come in many forms and that training doesn’t need to be restricted to the gym. Build strength, improve posture and increase mobility and flexibility all whilst having fun. This core workout with Antoinette made up of three of Antoinette’s go-to core exercises.

Core workout 1: 12 secs

Start on all fours, hands under shoulders with fingers spread wide and knees under hips, toes tucked under, spine neutral. 

Push the floor away with your hands.

Inhale prepare, exhale engage pelvic floor, squeeze abs and glutes, exhale lift knees just off the floor keeping the rest of the body as still as possible. Return knees to floor and repeat.

Aim for 8 reps, resting when you need to. 

Core workout 2: 18 seconds

Start on all fours, hands under shoulders with fingers spread wide and knees under hips, toes relaxed, spine neutral. 

Inhale prepare, exhale engage the pelvic floor, squeeze abs and glutes, exhale extend right leg behind, toe pointed. Squeeze right glute and right hamstring to lift right leg just off the floor, keep abs engaged for stability keeping the rest of the body as still as possible.  Don’t be tempted to arch the back to lift the leg higher.  Lift and lower for 4 – 8 reps.

Keep right leg extended behind and draw to the side and back for 4 – 8 reps, again keeping the rest of the body as still as possible.

Core workout 3: 14 seconds 

Start on all fours, hands under shoulders with fingers spread wide and knees under hips, toes tucked under, spine neutral. 

Push the floor away with your hands.

Inhale prepare, exhale engage pelvic floor, squeeze abs and glutes, exhale lift knees just off the floor keeping the rest of the body as still as possible. 

Step right foot back to the plank, step left foot back.  Step right foot in returning your knee under your hip keeping it off the floor.  Repeat with the left leg.  

Aim for 8 reps, resting when you need to.  Try placing a light block on your lower back for feedback, the block should stay stable and in place the whole time.

You can book with TruBe trainer Antoinette or any of our amazing TruBe trainers via www.trubeapp.com. TruBe sessions are delivered on a one-to-one basis in-person and virtually and range from Personal training and Boxing to Pilates and Yoga.

Stretching- Passive vs Active range

What is passive stretching and what is active stretching? The best way to explain this is to demonstrate it…

Start by holding out your right hand, keeping your fingers together, then without using your left hand stretch your right thumb as far back as you can. Now, using your left hand, gently pull your right thumb back.  Did you notice that with the assistance of your left hand your right thumb went back further than when you were just stretching it back?

The part where you can move your right thumb without assistance is called active
range. The additional range is called passive range, and you have it at every joint.
You cannot control the passive range of motion through your nervous system. It is the point where active and passive range cross over is where many injuries occur.

Dancers are a great example of those who can be at high risk of passive range injuries. Many dancers have a high proportion of hyper-mobile joints. A quick example of this is a backbend. Most people have a backbend range of no more than 25 degrees, whereas those with hypermobility in their lower backs will have a far greater range than this. As they are able to access these ranges without assistance, meaning they are in active range.

Problems begin to occur if they are then required to match other hyper-mobile dancers or the expectations of the performance they are doing exceeds their natural abilities. To overcome this they can use momentum to push their body into passive range, they will then need to rely on that momentum to carry them back out of it. 

This can result in a far bigger injury than your average person would typically incur. But it isn’t just one area of the body that dancers are likely to have hyper-mobility, they may have it throughout their body, and they will therefore be more likely to end up in their passive range of motion, and more likely to get injured if they are not mindful.

So why does this make a difference to you?

Loading passive range is incredibly dangerous because you have no control of it,
and without control, you can’t ensure that that load goes through the muscles intended, which is ultimately why it causes injury.

This is why some trainers advocate partial range exercises. That being said it can be possible to train and increase your active range. If you find the crossover point between passive and active range, by doing safe movements, you can work on maintaining active control of the range. This will increase your active range and by extension allow you to work the joint to a fuller range, as well as decrease your chances of an injury at that joint.

It is recommended that you only work on this with the support of a personal trainer who specialises in active and passive range. You can see all of our personal trainers by clicking here. This blog piece was provided by active and passive range specialise Richard Kelly.

Richard’s bio:
Functional training advocate Richard has dedicated years of active learning towards the accumulation of new skills for the purpose of supporting his private clients Richard’s ability to offer nutritional support only enhances the final result.
Disciplines: Personal training, Pilates, Running and Stretching.

Developing Mental Strength for Long-Term Success.

Mental Strength is the ability of an individual to effectively deal with challenges, pressure, and stressors to present their best performance regardless of the circumstances. 

There is good news:  you can become a mental champion and there is no big secret to developing healthy practices to make you a long-term success.  Professional athletes, Formula 1 drivers, and even Navy Seals use techniques to strengthen their minds. 

In yoga, we use a term called Drishti. Drishti translates roughly as ‘direction of sight’.  Where we are looking is important.  Where we place our focus is the direction we will follow. 

It is good to have goals and regardless of the size.  During the Navy Seal training, the individuals are advised to set small goals and achieve them step by step.  A small goal for the day.  E.g. Today I read a chapter of my book.  If you set a small goal and achieve it in one day you get the payoff. 

Gratitude

Gratitude is vital for the development of mental strength.  Start the day with gratitude for three things.  Keep it simple; I am grateful that I woke up in a comfortable bed.  I am grateful that I have a phone I can check.  I am grateful that it is raining.  It can be anything.  Practice your gratitude.  It can be the same three things repeated daily.  What starts to happen is we get an attitude of gratitude. 

In the longer term, there are grander strategies for developing resilience and greater mental strength. 

Time management

If you think you don’t have enough time in the day take a look at how you are using your time. Are you busy being busy?  Do you really need to be watching another episode or could you head on off to bed and get up a little earlier and give yourself more time?  Take time and Make time.  It’s something we never get back.  Time.  Use it well.

Meditation

Once you have found the time take time to breathe.  Meditation is a key factor in building mental strength.  There are plenty of techniques to draw upon to come to a good place with your meditation practice.  Sitting still and listening to what’s going on around you has positive benefits for the mind-body. 

Wellness Coach

Learn more about building mental strength with TruBe Wellness coach, Seamus Casey. It is Seamus’ personal experiences that inspired this week’s blog, following 20 years dedicated to Iyengar Yoga and 200 hours training with Yoga Alliance Ashtanga Vinyasa, Sheamus offers one-to-one sessions through TruBe, TruBe sessions are built around you and your goals, in a space that you feel most comfortable. Click here to find out more about how you can get started.

The ultimate Ski Trip Fitness guide

Sandy-Ski

Preparing for the slopes- TruBe Trainer Sandy Rowe

If you’ve never had the opportunity to ski, you’re in for a treat! 

Skiing is a great workout on your whole body, which also requires good mobility. A pair of ski boots weights between 3-5kg and that’s just moving around the resort. Add in the g-forces as you ski and you’ll need to make sure your legs are prepped for anything you decide to throw at them.

To start with I’ll use low weights and focus on stability within the joints. As your strength improves, so will the weights that you use. Your body will adjust to the load, so that by the time you reach the slopes, you’ll be ready for anything your instructor throws at you. Be that your first green run, progressing to a blue, red or even black run and maybe a few moguls added in for good measure!

At the end of every session I spend at least 10 minutes stretching. This maintains (and can improve your mobility), ensures that you flush out toxins from the body and leaves you feeling relaxed and refreshed from a workout. You can also have a chat to me about sports massage and how this would work for you before and during your time in the mountains.

If you do more than one discipline, please can break them down. As we may split the content depending on the discipline.

If you’re a regular skier, you’ll already know what ‘the burn’ feels like. Usually on the quads, glutes and core, especially if you’re travelling at speed and like to feel the grip on the slopes.

You want to make the most of your time on the slopes (and make it to après ski afterwards!), so it’s critical that you have the leg endurance to last the course of the day. If you’re anything like me, performance is everything when skiing and your body must be strong. The forces applied to your body through each turn, mean that lateral (sideways), rotational and forward focused exercises are key. Taking the body through the whole range of movement available allows your body to move in a similar way while skiing. If you’re looking to euro-carve on the slopes, you’ll need this!

By strengthening the core, this will stop you collapsing at the bottom of the turn and be able to spring into the next turn. The strength you’ll have built in your legs will propel you down the slopes like a gazelle and you’ll feel energised at the end of the day.

Ski Ski Ski Ski Ski Ski

I’d recommend at least 4 weeks of training prior to your ski trip, with 2 sessions per week. During week 1 your body will get prepped for exercise (there may be a little muscle soreness). Weeks 2-3 you’ll build on the strength from week 1 and start to see improvements in not only strength, but also flexibility. Week 4 you’ll test your strength, consolidate your skills from the first 3 weeks, mobilise and taper ready for your holiday.

All about the glutes

It’s often said that we do too much sitting, reducing the mobility and strength of this muscle. This can be seen when skiing. If you struggle to grip the ski on the snow, or your knees knock together during the turn, it’s highly likely that the glutes are causing the issue.

Test your reactions

If you’re skiing through moguls, trees or even negotiating a narrower slope, you’ll need to have good reaction times so you can turn as you need. It’s often very busy on the slopes and good reactions can be the difference between staying on your feet and going down.

Balance is key

Walking around with an extra 2kg attached to your feet can offset your balance. Add on the weight of a ski and binding, and you’re looking at 4kg per ski. Add in speed, obstacles (and by that I mean other skiers) and steeps and you need to make sure that under weight, you have the strength to maintain your balance and separate upper from lower body movements.

Rotational movement

Two of the key areas I work on with skiers are separation and pivoting. Both of these movements come from the hip and revolve around hip mobility, leg and core strength. These are often overlooked when prepping for skiing in favour of squats and lunges.

Ski Ski Ski Ski Ski Ski

How to recover

At least 500ml of water prior to an après beer. It’s often difficult to stop for long periods of time in the mountains, however, at altitude humans lose a greater percentage of hydration. If you are 1-2% dehydrated, your performance decreases by up to 25%. Therefore, while you’re ordering that first beer or mulled wine, ask for a glass of water at the same time.

A minimum of 10 minutes stretching every day. This will maintain the length of your muscles and make you feel less sore the following day.

A good sports massage through the legs. There really is nothing quite like the new leg feeling after a good sports massage. Your legs will be thankful for it the following day. Look at getting this half way through your week or immediately after your trip.

A rest day. This isn’t always possible for everyone, however, half way through the week, think about potentially having a rest day. Trust me, this is easier said than done (and make sure it’s not on the day the new powder lands!), however, your body will thank you for it.

Reduce the risk of injury

Sleep is when our bodies recover from the daily activity, so aim for at least 8 hours of quality sleep every night. By getting in 8 hours of sleep, you’ll avoid stiff and sore muscles, which don’t react as well and can increase your risk of injury.

I know this is a holiday and you want to enjoy it, however, think about keeping your alcohol intake to 1-2 glasses per day. Alcohol is more potent at altitude, inhibits REM sleep (which is the restful part) and also inhibits muscle growth. It can also give you a really sore head the next day, which isn’t much fun on a ski holiday!

Nutritional advice


Food in the mountains is notoriously nutritiously poor. I’m thinking tartiflette, pizza, cheese, red meat, wine, beer and the list continues. Before you go, think about upping your vegetable intake to help offset the lack of nutritious food available. Similarly, when you return, try to eat a more balanced diet with good vegetables, fruits, white fish and white meat to offset the fat content.

Mountain life usually involves a fair bit of saturated fat (cheese, meat, butter, croissants), so opt for porridge in the mornings. Oats help lower your cholesterol levels (produced by eating saturated fat) and will help keep you on an even kilter. They are also very filling and should keep you going until lunch time calls. Buy fruit at your local supermarket in the mountain and use these as your snacks throughout the day. I’m a big fan of apples and clementines, although the later do tend to get a little squashed throughout the day!

I burn approximately 2,500 calories per day in the mountains. This is approx. 2-300 calories less than I would if I was working as a trainer every day (I’m on my feet all day!), but 6-700 more than if I was sat at a desk every day (that’s a non-training day). So you may need to make sure you have enough fuel with your while you’re travelling around the mountain. Having a few snacks and some water will mean you’re always in a good frame of mind to make those quick reaction decisions. If you’re only out for half the day, this doesn’t mean you can over indulge!

Start your preparation

Book a ski inspired workout with one of our top personal trainers! One-to-one sessions will help transform you in a matter of weeks. Click here to start your journey.

You are ready to ski. Enjoy!

Fighting the Holiday Blues

Ethnie

Hey TruBe’ers,

So as it’s getting colder, we’re eating more and spending more time with family and friends and most likely away from our fitness (but we all need little breaks right?) here are some of my top tips to keep yourself out of the “Holiday Blues!”

1 – Start your day with a big breath

The biggest inhale and stretch followed by a positive thought or affirmation, one that works for me is “You did not wake up just to have just another day, go get it!.”

A big inhale will help to wake you up and clear that morning grog. It make take a few, but trust someone that wakes up at 4.30am most days, it works! 

2 – Try to keep some routine

Setting an alarm or showering first thing in the morning instead of going downstairs in your pyjamas – that way you’re sure to be ready to go whatever the situation. There is always that dreaded first alarm back after a holiday or a break and I don’t think there is any harm in waking up a little earlier than you naturally would to seize the day. 

There is a lot of research on how breaking sleeping patterns doesn’t do us any good (a quick bit of info can be found in Deliciously Ella’s podcast – episode “Why we sleep” with expert Matthew Walker.)

3 – You don’t need to go to all the holiday parties

A break from work should be just that, if you skip a night out for a night in the bath – so what, your body and hangover will love you for it and if you are staying in, make it worth it. Epsom salts for muscle relaxation, candles cause they’re pretty and a tipple of your choice – bliss.

4 – Put your phone away 

When you do attend gatherings with family and friends, soak up that time with them, before you know it you will all be back in your regular routine, there is no time like the present! 

Put your phone away, really listen and enjoy the time together.

5 –  Step out of your comfort zone

One to bear in mind, is that lots of people don’t have family to spend time with. Around 200,000 elderly people spend Christmas alone this year which is heartbreaking, perhaps passing on a smile or a quick conversation with someone could make their day and yours. 

It doesn’t cost anything to be kind and usually results in a good giggle or two. Being our wonderful British selves, the weather is always a good topic.

6 – Try new and different trainers

If you do get worried about slipping out of your fitness routine, TruBe gives you the best solution, your usual trainer may be on holiday but there are plenty more of us to help you stay on track! 

If you need any assistance to find a new trainer, ask the TruBe team to help you!

Stay safe and see hope to see you soon!

Love, Eithne x