Tag: personal trainer app

5 Workouts You Can Do Without Equipment

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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

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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.

Do you need a gym to workout?

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In this new age of fitness we find ourselves needing to rely on the gym less and less. In most cases relying on the gym to keep you fit and healthy may actually be detrimental. It makes more sense to invest in convenience, knowledge and in someone who motivates you to do something that is going to actually help.

But what if  “I don’t have any workout equipment”, “I live in a small flat” and “I don’t have the time to exercise”. All of these barriers can be broken down quickly and easily.

Knowledge is power
When you only have a small amount of space to train in you need to be extremely creative with the exercises and the way you put them together. Our trainers are all taught to “rule the tool”, this means, they create the exercises around what the body can and should be able to do.

Related: Strength training without the gym

Use small pieces of equipment 
Stay away from the spin lock dumbbells you were thinking of buying from Argos. They’re a nightmare to store, they don’t look cool in the corner of your bedroom and do more harm than good when you keep stubbing your toes on them.

blog equipment

You don’t need heavy weights all you need is equipment that can manipulate your body into positions that will help you to break a sweat. All of the equipment we use in our sessions fit into a regular sized rucksack and weighs no more than 5 kg.

Find someone/something that motivates you
You’ve heard it all before, training with a partner or trainer is more enjoyable and so on … This doesn’t have to be someone to be there with you it could be someone you admire on Instagram, an event you’ve signed up for or even to impress that special someone.

Pay an expert
There’s nothing more demotivating than when your unreliable workout buddy cancels last minute. By booking a personal training session through our app, we can guarantee that one of our highly rated trainers will be there on time ready to get the most out of your workout. In the long run this will save you a lot of time and stop you from wasted money on unused gym memberships.

Why not download our app and let one of our experts show you how to workout at home.

 

From the Gym to the Office

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Hello, my name is Phil and I’m the Marketing Manager at TruBe. I’ve never worked in an office before, so when I sat down at the desk on my first day, I started to experience some nerves.

You see, before all this, I was a Personal Trainer for five years, and as a PT, I had some fitness goals that I wanted to achieve, namely:

1. To be to do thirty pull-ups in a row and at least five muscle-ups
2. To be able to planche the pinnacle of all push exercises
3. To be better at squatting and deadlifting
4. To win a 200m race

As a PT, I was used to working early mornings and late evenings, exercising in-between when the gym was less busy and my energy levels were high. I don’t have that routine anymore, so it was time to find a new place to train at and to make time for it.

Being in London, finding a gym close to the office wasn’t difficult. I settled on one literally just a two minute walk away and for my running, I found an amazing free track at Paddington’s recreational ground.

I still needed to make time to train, and I found that planning my week on a Sunday helps.

training schedule

The final step was to motivate and make myself accountable. The motivation barrier is the trickiest for sure. I’ve found that by telling others about my goals, I have automatically made myself accountable. This drives me to want to succeed so that I can share my success with my friends and family.

Now that I’m feeling motivated again I have no excuses!

Phil – Marketing Manager

P.s As marketing manager I need to shamelessly plug our app, so go download it now!

Recipe: Apple Cinnamon Blondies

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These apple and cinnamon blondies are one of my favourite healthy treats. They are packed with natural sugars to give you a nice clean energy boost, but be careful not to eat too many! They also contain chickpeas which are packed with protein, making them the perfect post workout snack.

Follow the instructions below and try them for yourself.

Ingredients

Apple jam:
– 2 red apples: cored, peeled and finely diced
– ¾ tsp cinnamon
– 1tsp vanilla essence
– 1 tsp stevia
– 1 tbs corn flour/starch
– ½ cup water

Blondies:
– 2 cups Oats.
– 1 can chickpeas – 1½ cups drained and rinsed.
– ½ cup (140g) low fat vanilla or natural greek yoghurt.
– 2 tbs coconut oil, (melted).
– 1 tsp baking powder.
– ¼ tsp cinnamon.
– 2 tsp vanilla essence.
– 4 tbsp honey.
– Pinch of Himalayan salt.
– ½ cup almond or soya milk.

Topping:
– ¼ apple finely sliced to decorate.
– 1 teaspoon cinnamon for dusting.

Instructions

– Preheat the to oven 200C | 390F.
– Line an 8×8 inch baking tray with baking paper and put to one side.
– Note: if you use bigger tray, please double all ingredients.
– Place all apple jam ingredients into a small saucepan and bring to the boil.
– Reduce the heat to a gentle simmer until the apples have softened and the ‘syrup’ has thickened.
– Place all of the blondie ingredients into a food processor and blend until smooth.
– Once the Apple jam is ready, fold it into the batter and mix well.
– Pour the batter into a tray and top with apple slices and a sprinkle of cinnamon.
– Bake for around 30 minutes (depending on your oven).
– To check if they are ready insert a toothpick into the centre and see if it comes out clean.
– They will be VERY moist and fudge-y when taken out of the oven, but they will get firmer and set as they cool down.
– Note: Don’t overcook them, as they can become dry.

Let us know if you liked them, and follow me on Instagram for more healthy cooking inspiration.

Neda