Top 3 Benefits of ‘Me Time’

It’s always important to take time for yourself and prioritise ‘me time.’ It can be difficult to do this in our busy daily life, but the benefits are extremely rewarding. Spending time alone is worthwhile and studies have shown that ‘me time’ helps increase productivity, happiness, and gratitude. And just remember, ‘me time’ is a way to celebrate yourself! Take time out of your busy day to unwind and recharge with these 3 top benefits of prioritising ‘me time.’

Enhanced Well-Being

Taking time to do something solely for yourself helps enhance your mood, makes you feel more positive, and more fulfilled. High quality ‘me time’ helps strengthen your well-being and studies show that those who experience quality ‘me time’ enjoyed better work-life balance and were more engaged during a work day. Dr. McDowall, from Birkbeck’s University of London, says the following: “Our research suggests that if people take time out to recharge their batteries and experience the time taken out as high quality, this reaps benefits for their own psychological well-being, their family relationships and for their employers as they are more likely to perform better at work.”

Boost Your Relationships

Making yourself a priority is beneficial for your overall well-being, and shows people around you that you respect your own needs. ‘Me time’ helps put you in a healthy mindset, energising you and enhancing your happiness, allowing you to be in the best possible position to love and care for the people around you. ‘Me time’ may also help your appreciation of the relationships around you after spending some time alone.

Lessen Stress

Taking the time to be obligation-free with ‘me time’ every once and awhile helps take your mind off your daily stresses and allows you to relax and enjoy your day more. Make sure to treat yourself, whether that be a cup of coffee alone in a cafe with a good book or your favourite episode of Friends on Netflix. In the mood to surround yourself with silence? Try meditating. Meditation is the perfect way to clear out any negative thoughts you may be having and will help give you a positive outlook on life. If you have never meditated and don’t know how to start, try a TruBe session with one of our therapists. We’ll help clear your mind and take away your stress.

We hope these benefits have inspired you to take some ‘me time’ and enjoy being with yourself. Creating quiet time for yourself is crucial to helping become the best possible version of you.

Your TruBe Team

Pride of England: What You May Not Know

Throughout this tournament the nation has shown unity and a strong sense of sportsmanship. It is safe to say the England team can return with their heads held high, knowing that we still ‘believe’. It is times like this we are truly proud to be British.

Southgate you’re still’ the one.

The football may have taken the limelight, however, there is a lot to be proud of this July. We want to give a shout out to all the amazing events taking place and the people involved!

Get a unique look at these prideful England events with a list of our favourite facts.

World Cup

It’s Coming Home! Well almost… The World Cup is the most captivating international football tournament, and only comes once every 4 years. 1990 marks the year we last made it to the semi-finals…let’s hope we don’t have to wait as long for our next shot.

Over one billion fans across the globe tune into this anticipated event and are brought together through a sense of pride. Think you know everything there is to know about the World Cup? Let’s see if you know these top 5 football fanatic facts:

  1. In 1966, the World Cup trophy went missing for 7 days.

  2. Brazil holds the most titles in the World Cup, with 5 wins total.

  3. During the 2010 South Africa World Cup, over 750,000 liters of beer were sold in stadiums, equivalent to 3,170,064 beers!

  4. Oleg Salenko has scored the most goals (5) by one player in a World Cup match.

  5. The winning team of the World Cup takes home 35 million dollars whilst the runner up takes home 25 million!

Wimbledon

Wimbledon takes place at the All England Club in London and is one of the most celebrated tennis events in the world. Not only is this the perfect event to indulge in the famous strawberries and cream, but it’s the place to see Novak Djokovic become the Wimbledon champion against Kevin Anderson for this year!  Here are 5 top facts you may not know about the world’s oldest tennis tournament:

  1. The most recent male British player to win the singles events was Andy Murray in 2013.

  2. Wimbledon has a strict dress code, stating that all players must be dressed in white and players will be asked to change if they do not meet the requirements.

  3. Ball Boys and Ball Girls keep track of the fast-moving tennis balls during a game, and months before Wimbledon, they go through intense training sessions to thoroughly prepare.

  4. The longest match lasted 11 hours and 5 minutes, taking place at the 2010 tournament and lasting over 3 days!

  5. During a game, lots of grunting takes place, and the loudest grunt came in 2009 from Maria Sharapova, reaching around 105 decibels.

Pride

#LoveisLove! Pride is a celebration of the LGBT community and has returned to London this summer. It is one of the biggest parades in the UK and draws nearly a million people. How much do you really know about this rainbow movement? Test your pride knowledge with 5 exclusive facts about this iconic movement.

  1. The original pride flag, made up of 8 different colours, was created in the 1970s and designed by an artist named Gilbert Baker in San Francisco.

  2. Brenda Howard, a bisexual activist, organised the first pride parade a month after the Stonewall Inn Riots in 1969.

  3. The world’s largest flag, according to the Guinness Book of World Records, was the rainbow pride flag and measured a mile long!

  4. Amsterdam hosts a pride parade where the floats float on water, the only pride parade in the world to be in water.

  5. The only pride celebrations on the continent of Africa take place in South Africa, and the first parade was held in 1990 with less than 1,000 people showing up.

We hope you have enjoyed these unique facts about these 3 significant July events and it inspires you to get outside and show your pride for beautiful England. Looking to work off all your indulgences you’ve had whilst watching either the World Cup or Wimbledon? Our trainers and therapists are here for you and ready to help challenge you. Book with us today!

Happy Celebrating!

Your TruBe Team

 

Wimbledon Inspired Treats For Your Next Picnic

Wimbledon has officially started and lasts until July 15th. In honour of this anticipated event that will be all over our television screens, we’ve compiled a list of our favourite Wimbledon inspired treats to bring to your next picnic. Fingers crossed this heat wave continues so you’ll be enjoying these yummy tennis themed snacks under the sun! Want to enjoy these snacks guilt free? Our personal trainers are always here for you.

Tennis Biscuit Tin

Craving something sweet? Biscuits are always a great picnic treat, and this Biscuiteers tin is the perfect tennis-themed snack to indulge in. Chocolate baked biscuits make up this box, all decorated with colourful icing. Each shape is Wimbledon inspired, such as a trophy, tennis ball, and scoreboard. And the best thing about these delicacies? They’re perfect for dunking in your tea!

Chocolate Tennis Balls

Choconchoc has created the perfect chocolate for a tennis lover, chocolate tennis balls! These unique chocolates are the perfect compliment to your outside picnic. Made of milk chocolate, each ball is filled with marshmallow and has an outer layer of white chocolate, dyed tennis green. Purchase a tin of these chocolates here.

Wimbledon Themed Cupcakes

 

These delicious cupcakes from Primrose Bakery are sure to be a hit at your next summer outing. Covered in traditional green frosting, you can either indulge in a vanilla or chocolate cupcake, both covered in tennis themed sugar decorations, such as tennis balls, strawberries, and piped messages. These lovely cupcakes are available throughout the Wimbledon Championships. You can purchase them here.

Strawberries and Cream

You can’t have a Wimbledon themed picnic without the classic strawberries and cream! Super easy to make and amazingly delicious. Nearly 9,000 servings are prepared at Wimbledon daily, and we have the perfect recipe for you if you want to feel as if you are sitting right in the stands watching the action. All you need is fresh strawberries, cream, vanilla extract, sugar, and mint leaves! See our favourite recipe here.

Pimm’s

Pimm’s is the perfect drink to quench your thirst in the sunshine and the ultimate Wimbledon drink. Today, over 80,000 pints of Pimm’s are served at Wimbledon each year! Our favourite recipe consists of fresh mint leaves, cucumber, orange and strawberries. The perfect pairing to your strawberries and cream!

We hope these treats inspire you to get outside and set up a Wimbledon themed picnic in honour of all this tennis excitement. Feeling guilty about these indulgences? Book a session with TruBe and we’ll get you feeling your absolute best in a location of your choice. 

Let the games begin!

Your TruBe Team

The Top 4 Benefits of Kickboxing

Trainer, Alessandra

When it comes to kickboxing, the benefits are countless. From increased flexibility to a boost in energy levels, kickboxing is a fun sport that’s worth the hard work. Whether you’re a pro or just starting out, kickboxing is a great way to change up your usual workout routine. Since we’re all about kickboxing this week at TruBe, we’re here to let you in on 4 of our favourite (and exclusive) benefits of kickboxing.

Kickboxing Improves Your VO2 max

What exactly is VO2 max? The technical definition for the maximum rate of oxygen consumption measured during incremental exercise, in short, kickboxing improves your overall fitness. Kickboxing is usually comprised of ‘rounds’ (2-3 minutes of intense hitting) often referred to as a HIIT workout (High Intensity Interval Training). When doing an interval workout, your heart is trained to be more efficient. This act helps to greatly improve your VO2 max, thus improving your fitness. For example, you won’t feel as tired after climbing a hill or even a long flight of stairs –something we’re all in need of!

A Boost in Confidence

You may not know that when you are taking it out on the bag, endorphins are being released into your body, this helps lift any negative mood you may have been in and helps you feel confident and energised. An increase in confidence is a huge benefit of kickboxing. Learning a form of self defence proves that you can hold your own, resulting in a confidence boost that will benefit you in your everyday life.

Tones Your Entire Body

Looking for a full body workout? Kickboxing is the sport for you. There’s no area of the body that kickboxing won’t tone. The Muscle, Ligaments, and Tendons Journal conducted a study  titled ‘The Effects of Five Weeks of Kickboxing Training of Physical Fitness’. The study showed that after only five weeks of training, the participants involved showed great improvements in speed, agility, upper-body muscle power, and flexibility. Kickboxing is a full-body workout, and if you’ve taken a training session before, you know that everything gets worked!

Builds Endurance

Kickboxing is a perfect workout to improve your endurance. By taking part in regular cardio exercise, your endurance is strengthened, as proved by the American Journal of Respiratory and Critical Care Medicine.

We hope these 4 benefits inspire you to start incorporating kickboxing into your daily workout routine. Need help or have any questions? Our kickboxing trainers are here for you anytime, and anywhere. Book your next kickboxing session with us here!

Fun fact about endurance: By building up your endurance with kickboxing, you can transfer it to any other workout whether that be swimming or running.

Keep those kicks coming!

Your TruBe Team

Introducing Pietro L: Personal Trainer and Movement Specialist

Pietro is a personal trainer and movement specialist with expertise in lower back pain and workout routines for weight loss and fat loss. With over 6 years experience in group fitness classes and one to one personal training, he is an expert in providing a full body workout and creating workout plans to achieve your fitness goals.

What is your background in fitness?

I always been passionate about endurance sport and “body movement”, with many years of experience as a master swimmer and triathlon participant. I have completed several regional and national Olympic distance triathlon events in Italy. I have always been keen on helping friends and as many people as possible  to improve their movements and to “understand” their body and take cake of it. This is my life, I can’t imagine another way to live my life!

What is your top tip for someone just starting their fitness journey?

Explore the elegance of your body. No matter who you are, what your age is, or your background. There is always space to improve and discover something new in your body as well as in your mind. Keep moving forward and have fun!

How do you keep yourself motivated?

I always try to remember the reasons I started doing what I do and the effort I put in to get here. This gives me so much motivation and inspiration to keep going.  Another thing I like to do is to reward myself every time I achieve a particular goal which spurs me on to achieve more.

What is your favourite thing to do to unwind?

I love to be around people, especially the people that I love! I always try to make time during the week to enjoy cooking and practising Vinyasa yoga. These are activities that help to centre myself.

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

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