Just Had A Baby? Don’t Sweat It

mum, mother, baby, newborn, postnatal, exercise, pelvic, floor, muscles

So here’s the situation: you used to be really into your exercise, religiously attending the 7pm tuesday spin class with your girlfriends, never missed your 1-2-1 saturday morning yoga and even made it to the gym before work. And then your life drastically changed. You fell pregnant. What is meant to be the most exciting time of your life, your body has now changed. You’re constantly tired, you’ve got stretch marks, you’re craving unhealthy food and your exercise schedule has gone out the window. Roll on 9 months and you’ve got this perfect little person but your body just doesn’t feel the same as it used to.

Experts say you can start exercising after giving birth as soon as you feel up to it. However, it’s ideal to wait at least 6 weeks before you start any high-impact exercise such as aerobics, running or zumba (C-Section mums – this might be a little longer so talk to your GP first).

As a result of pregnancy, your lower back, core abdominal muscles and upper body may be weaker than they used to be, so we don’t want any post-natal injuries. Here are some exercises we suggest you take up after giving birth to start getting your body back into shape.

1. Pelvic Floor Muscle Exercises (Kegel Exercises)

Aim: To help strengthen your muscles “down there”

  • Increases your bladder control
  • Supports your vagina, uterus and bowel
  • Helps to heal any damage by increasing blood supply to the area

You can do this exercise lying down, sitting or standing, anywhere and at any time – even while you’re watching TV:

Use your pelvic muscles to squeeze around your area “down there”, hold for 10 seconds, and then relax. Repeat for 10 reps, 4-6 times a day until your muscles get tired.


Pelvic Floor Muscle Exercise

2. Head Lifts, Shoulder Lifts and Curl-Ups

Aim: To strengthen your back muscles and tone your tummy and abs

Head Lifts – lie on your back with your arms along your sides and bend your knees. As you exhale, slowly lift your head and neck off the floor.

Head lifts

Shoulder Lifts – same as above but slightly harder. As you exhale, raise your head and shoulders off the floor reaching your arms and hands toward your knees.

Shoulder lifts

Curl-ups – once you can do the first two move onto this. Start in the same position as above but lift your torso until it’s halfway between your knees and the floor. Hold for 2-5 seconds.


3. Yoga

Aim: to keep toned and stay flexible

Postnatal yoga uses movement, balance and relaxation to allow your body to recover from pregnancy and birth. Watch to get some ideas.

  • Helps build up strength in the spine
  • Restores the body towards full core strength
  • Helps ease the effects of other heavy lifting (eg car seats)

4. Walking with your baby

Aim: Ease yourself into a fitness routine

Start with an easy stroll and work your way up to a pumped-up power walk. You can even bring little bub along with you in a front pack that will add extra weight and increase the benefits of the walk. You might want to even add in some lunges along the way!

The baby glider – Lunge whilst holding your baby close to your chest will help strengthen your legs, back muscles, and core. Repeat 8-10 times on each side.

The baby bouncer – Side lunges instead of forwards and add a squat to make it harder. Repeat 8-10 times to each side.

Walking with baby in a front pack

We have a range of highly qualified trainers who specialise in post-natal workouts to ensure you are given the best care. We know you are now really busy with your little one and time-restrained which is why our trainers can come to you and workout in your living room whilst the baby has a nap!

How I beat my Personal Best at the Royal Parks Half Marathon, by Tashi Skervin-Clarke

Tashi Skervin-Clarke at Royal Parks Half Marathon 2017

The Royal Parks Half Marathon is one of the major highlights in every runner’s race calendar. It’s a flat and fast course with a huge crowd turnout, which means that at the Royal Parks Half Marathon, you’re almost guaranteed to run a PB. I ran my first ever half marathon last year at the Royal Parks and got my PB at another race earlier this year but I felt like I still had more to give. So I turned to TruBe on a quest to run a sub 1:40 minute half marathon and achieve a new personal best.

When it comes to running, I am actually quite disciplined in the sense that I can do the miles that my body needs to do and I lift weights to ensure my body is strong, but what I struggle with is getting in all of the other sessions that will help me become a better runner. Like yoga and pretty much any form of stretching. This in turn has limited my mobility and I have the tightest hamstrings in the world! This flagged up in a running assessment that I recently did so I knew that if I was going to run a half marathon PB, something had got to change. I needed to improve my mobility and flexibility as this in turn would improve my running efficiency.

Tashi Skervin-Clarke training in studio

What I love about TruBe is that along with their yoga and Pilates workouts, they also have stretching sessions which can be booked too! This meant that I was able to dedicate entire sessions to stretching out the muscles I use the most during running and I also learned which stretches worked best too. Long gone are the days where I considered touching my toes as the only hamstring stretch I needed! I now regularly perform what has been dubbed The World’s Greatest stretch (because it is) before runs and I have also added moves such as bear crawls and walk outs to my pre-running routine. It might sound strange stretching before a run but these stretches help to improve your mobility and essentially wake your muscles up so that when you actually start running, your body is ready.

Tashi Skervin-Clarke weight training for Royal Parks Half Marathon

Believe it or not, I didn’t even increase my mileage in the lead up to the Royal Parks Half. I continued with my usual workouts and runs. And instead of clocking up the miles as a bid to run faster, I started focusing on using mobility to get my body in PB shape.

Before I knew it, race day arrived and I crossed the finish line in 1:38. A 2 minute PB and well under my goal of running a sub 1:40 half marathon.

If you’re looking to run your first half or full marathon or even a 10km, make sure you have a good stretch and mobility routine in place. It’s something I completely overlooked and if you don’t know how to stretch or improve your mobility, book a session on TruBe to find out how. Your session will be completely tailored to your needs and you’ll walk away with exercises that you can do on a daily basis to help improve your running.

Download the TruBe app and take a look at the website.

Introducing Shaolin Kung Fu Fighter and Martial Artist Dom D

Dom is a 5 x British National Sanda Kickboxing Champion who has a 3rd Dan black belt in Shaolin Kung Fu as well as being a 35th generation Shaolin fighting disciple. As well as this, he is also a qualified personal trainer specialising in strength and mobility, martial arts and gymnastics and full body workouts.

How long have you been training in martial arts and what do you love about it?

I started Western style kickboxing and then switched to Taekwondo which felt like a more holistic style of exercise with emphasis on breathing, forms and tradition. I then went along to a Shaolin Monk’s class in London and although it was impossibly hard, I decided to keep going until I could finish a session without dying. Over the years I began to train there more and more which lead me to fighting at the World Games. Now I’ve been studying martial arts for 22 years and I’ve met my best friends at training. I’ve faced some big fears and challenged myself, pushed myself and found out what sort of person I could be.

What is your biggest client success story?

My most rewarding client story is when I trained an 87 year old man who had suffered serious falls and therefore found it difficult to walk. I taught him to get up off the floor unassisted and he can now move with more confidence which has given him back some of his independence.

What is your top tip for someone just starting out in martial arts?

Find a good teacher. You can learn a technique from anyone but real martial arts training should be inspiring! Find a bad teacher and they might put you off training for life!

How do you keep a balanced diet?

Generally I follow the rule that if my great grandparents wouldn’t know what it was I’ve got no business eating it, i.e. processed foods. I dip in and out of a keto diet to keep myself healthy but I’ve found it doesn’t support my level of activity enough to sustain it for extended periods… having said that, ‘Everything in moderation… including moderation!’

Where is your favourite place to travel?

South East Asia always works. Good food, friendly people, culture and amazing landscapes.

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

To book a session with Dom, download the app and find him 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.


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.


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.


How to get lean at home

What is the secret to losing weight and toning up? Is there a big secret that you might be missing?!

As the title suggest, there is no secret!. We believe that you need to stop relying on the gym and start exercising at home! Realistically the 4 gym sessions you planned to do at the start of the week turns into 2 maybe 3 sessions.

To lose excess body fat you need to have a daily calorie deficit. This means that you need to use more calories than you consume every day. In order to make a difference over the week you then need to have this deficit at least 5 days a week.

Getting to the gym for an hour long session 5 times a week takes up a lot of time. By the time you’ve got to the gym got changed and got home it can be more like an hour and a half to 2 hours out of your day.

However these workouts don’t all have to be hour long sessions. You can burn around 300 calories during a 20 minute HIIT workout done in your own home. This could be all you need to create your daily caloric deficit and you don’t have to waste time packing your kit, traveling to and from the gym, with your own private shower and changing room at hand.

Try this 10 minute HIIT workout and see for yourself what can be done from your own living room.

Let us know how you get on with your HIIT workout!

Download our app and book a session with one of our highly rated trainers. Sessions are only £25, for a limited time only!