Introducing Elisa L – Passionate Yogi

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.

 

NEW! Running, Stretching and Pre & Postnatal Workouts

TruBe are excited to reveal that we have added THREE new services which are now live on our website and app! We now offer running and stretching workouts as well as pre and postnatal workouts.

Running:

couple running

One of the most popular types of exercise, running is a great way to improve your  and cardiovascular fitness whilst burning a high amount of calories. Whether you are training for your very first 5k, have an upcoming marathon or just want to start jogging, TruBe running sessions will help get you there. Our trainers will be with you every step of the way whilst you run, motivating you and helping you to improve your endurance and technique. Additionally our trainers provide guidance and tips on how to avoid ‘the wall’ during a marathon race, and prepare you mentally and emotionally.

Stretching:

Two people stretching

Stretching helps to improve flexibility and range of motion. Our expert TruBe fitness trainers will show you a variety of different types of stretching to target specific muscle groups. If you have an injury or are looking to improve your mobility, stretching can aid the process allowing you increase your range of movement and improve any restrictions. Your TruBe stretching session will cover both dynamic and static stretches, and develop a personal stretching program that complements your exercise goals in the comfort of your own home or private space.

Pre & Postnatal:

Pregnancy workout

There are multiple benefits of keeping healthy, mentally and physically, during pregnancy and as a mother. Our TruBe expert trainers will provide a full body programme of exercises for pre and post pregnancy, and with our on-demand service, are able to workout alone in the comfort and security of your own environment. During your pregnancy, you stay toned, comfortable and active whilst post pregnancy working the body safely back to its full range of movement and strength again.

Book your session here!

Don’t forget we also offer a range of workout disciplines such as personal training, kickboxing, boxing, pilates and yoga. Search our network of expert trainers and send a request in seconds!

We’re excited about this new developments, and as always, we welcome your suggestions.

 

5 Workouts You Can Do Without Equipment

Woman doing home workout

Getting in shape doesn’t have to be complicated and there’s no need to spend hours sweating it out in the gym. Here are some simple moves to get fit and strong using your own body that you can do literally anywhere.

Exercising without equipment is easier than you think, simply set aside up to 20 mins a day and do each move one after the other for either 15 secs, 30, 45, or 1 minute back to back. Rest for 2 mins (or longer if you need it) before repeating the circuit up to three times. All you need is a bit of floor space and a good dose of mental strength. These moves are taken from ZUU (thezuu.com.au) and combine cardio and strength and conditioning meaning you get a total body workout, without having to pack a gym bag.

Don’t forget to warm up!

Take a few minutes to wake your body up before doing the workout below, try some lunges with an over head stretch and some high knees and jumping jacks will get your heart rate going.

  1. Frog squats

Stand upright with feet a little wider than shoulder width. Clasping hands together, tuck both upper arms in-between your legs as you lower into a deep squat position. Drive upwards out of a deep squat while keeping upper arms pinned against your inner thighs. The finish position will be legs slightly bent with arms still inside legs.

    2. Bears crawls (forward & reverse)

Start on all fours low to the ground with head upright, keeping back straight. Using opposite motor patterns reach forward with one arm and bring forward the opposite leg. Move forward in a crawling motion. Reverse bears is performing the exercise going backwards.

     3. Polar bear press

Position yourself into a strong ‘A’ frame position with hands shoulder width apart and feet slightly wider than shoulder width. Looking at the ground between your feet lower your top half towards the ground until your head touches then drive back up to the start position.

    4. Kick sits

Start with all fours on the ground with a low centre of gravity. Not moving your hands, sweep a leg in between the other hand and foot to a sitting position. Reverse by getting back up to start position and sweeping other leg through the opposite side.

    5. Donkeys

Start in a neutral push up position with feet together and hand shoulder width apart. Explode up and towards your chest with both legs into a tuck position. Then extend legs back to start position landing softly.

Remember if you have any health issues please talk to your doctor before doing this workout, and if your just starting out, take your time and modify the moves if you need to.

By Faris

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

All of our trainers fully qualified fitness experts who specialise in various sessions such as Yoga, Ballet Fit, Personal Training, Boxing, Kickboxing, Pilates, Sports and Thai Massage and Meditation.

Book a session today!

NEW! You can now book TruBe in-app and online

The TruBe team have listened to your feedback and we’re excited to reveal that we’ve just launched our website booking platform. Now you can search and book your sessions from your computer.

WHAT IS TRUBE?

For people that are new to TruBe, we offer a service that connects users with highly-qualified trainers from a range of specialist sporting backgrounds. This includes Personal Training, Boxing, Kickboxing, Pilates, Yoga and Ballet Fit. We have an extremely talented London team ready and waiting to deliver one of our signature workouts wherever and whenever you want. That means you can workout in the privacy of your own room, at the park or for the busy travellers amongst you, within an hour and a half you can arrange a personalised session in your hotel room.

With our website booking platform, we’ve made it easy and fast to make a booking, just like our app. You can search our network of expert trainers and send a request in seconds!

We’re excited about this new developments, and as always, we welcome your suggestions.

5 Ways That Yoga Can Help Runners

Runners have a tremendous amount to gain from adding yoga to their fitness regimes. Due to its repetitive nature, running may lead to injuries and musculoskeletal imbalances which can be uncomfortable and disrupt your day to day life. Yoga can complement the discipline of running as it can restore balance and symmetry to the body.

In particular, through Yoga, runners can improve:

  1. FLEXIBILITY

blog-yoga-run

Yoga stretches the muscles that are tight, which in turn increases the range of motion in related joints. Increased flexibility decreases stiffness, results in greater ease of movement and the reduction of aches and pains.

2.  STRENGTH 

Running mostly strengthens the lower body, therefore certain muscles become strong while others are underused and remain weak. A balanced yoga practice involves the entire body which allows the unused muscles to be strengthened—specifically in the arms, upper torso, abdominals, and back. Strengthening the upper body and core helps improve posture during daily activities and also while running. A strong core allows the arms and legs to move more efficiently and results in less fatigue. Additionally it allows for less weight impact on the legs which reduces the risk of injury. It is also essential for runners to strengthen the muscles in their lower body for a healthy range of motion.

3.  BALANCE

blog-runner-yoga

Overusing some muscles while underusing others creates muscular imbalances, which affect the entire musculoskeletal balance and impairs biomechanical efficiency. For runners, biomechanical imbalances eventually lead to pain and injury. Through Yoga, runners can become stronger by improving their balance through the focus of their energy and mind thus reducing the chance of injury.

    4.  BREATHING

Lung capacity is of prime importance for runners, because it creates the ability to maintain an even breathing pattern through all phases of running. The better the lung capacity is, the more oxygen is circulated through the system, which is most helpful for general running. However, the breathing pattern used in running and other forms of aerobic exercise involves quick and shallow inhalations and exhalations. This uses only the top portion of the lungs, leaving the middle and lower portions untouched. Yogic breathing involves slow, deep inhalations and long exhalations, making use of the upper, middle, and lower portions of the lungs. Yogic breathing has been shown to increase lung capacity, and greater lung capacity increases endurance and improves overall athletic performance.

5.  AN ENERGISED BODY

Many forms of exercise deplete the body of its energy stores. Yet a yoga practice oxygenates the blood and creates more energy, leaving the body and mind feeling restored and energized. Yoga provides a vehicle through which the body can actively recover from the physical demands of running.

By Gandha Savio

If running is included in your regular exercise routine, why not unwind and try a TruBe yoga session to replenish your energy. You can search Gandha’s Profile in the TruBe trainers page.

You can also view our wide range of expert trainers who specialise in various other workout disciplines.

Click here to book a session

TruBe are proud to announce that we are an official partner of the Royal Parks Foundation Half Marathon taking place on the 8th October 2017! We will be running the half marathon workshops which are held in July and September and will host the complimentary assisted cool down area on race day for all runners! Click here to find out more