Stay motivated...
a blog to inform, motivate, inspire and make you giggleFrom instant tips and recipes through to great stories from some of our members.
If you have an inspirational story that you’re happy for us to share in our blog, please get in touch!
Wellbeing – Stronger Together
Fitness is more than just training - it's about connection, balance, and the joy of moving together. Whether you're lifting weights, dancing with energy, or staying active, every workout strengthens both body and mind. True wellbeing comes from finding harmony between...
Beef Ragu with Spinach & Mushrooms
Ideal for a hot lunch or small dinner! Ingredients (serves 1 - adjust amounts accordingly): British Mince Beef 100g Mushrooms 25g Spinach 0.3 cups Garlic 1 tsp Paprika 1 tsp Chopped tomatoes with herbs 16.6g Mediterranean veg Method: Spray fry light into wok...
Performance Spin… What’s It All About?
What is Performance Spin? In simple terms, it is an interval-based spin class using power zones for training. The concept of training with power for indoor cycling may seem intimidating or confusing. However, power-based training provides an objective measure of...
Positive Self-Talk
“Whether you think you can or you can’t, you’re right.” Henry Ford The terms “self-care” and “me-time” seem to be all the more common these days. They can imply that we should be selfish and set aside chunks of our time just to focus on ourselves. Is that...
Learning the lateral raise…
The bent-arm lateral raise is a brilliant exercise to work the shoulder muscles, This exercise in particular focuses on the lateral deltoid (middle part of the shoulder) but it also involves the other parts of the shoulder - anterior (front) and posterior (back)...
Chilli Chicken Ramen
Chilli Chicken Ramen is simple to make and very healthy so give it a try for yourself! Ingredients for 4 (adjust amounts accordingly): 3 chicken breasts 2 Red onion Soy sauce (30ml) 2 Red chilli 4 nests of dried noodles 2 chicken stocks Fresh coriander 2 spring...
Cardio Tabata
ALL YOU NEED IS 4 MINUTES AND 1 PIECE OF CARDIO EQUIPMENT... 4 MINUTE TABATA 20 SECONDS SPRINT 10 SECONDS REST X 8 ROUNDS Choose your piece of cardio – will it be the treadmill, cross trainer, assault bike, rower or ski erg? 20 seconds sprint – as...
Living with Sugar
It makes little sense how we let this white grainy sweet stuff take charge of our lives so much. It fools us by looking good, tasting very good & being socially unacceptable to decline. We love it, crave it, eat it secretly, celebrate with it, yet we hate what it...
Pull-ups and progressions…
The pull-up is just about one of the toughest bodyweight exercises there is... If you’ve ever attempted to knock out a set, you’ll know the demands it places on your back, shoulder and arm muscles. The main muscles in action whilst performing a pull-up are the lats,...
BBQ Chicken Fajitas
Get the BBQ out for a slight twist on this delicious dinner... Ingredients (serves 4 - adjust amounts accordingly): 1 x whole chicken Seasoning – salt, pepper, garlic 1 x chopped onion 1 x chopped red pepper 150g chopped mushrooms 8 x small tortilla wraps...
Bodyweight Burner
No equipment needed for this workout but that doesn't make it an easy one! SQUAT SQUAT JUMP ALTERNATE REVERSE LUNGE JUMPING LUNGE REST 30 SECONDS OF EACH X 3 ROUNDS Squat Start with your feet slightly wider than hip width apart and little toes very slightly...
Non-scale victories
There is so much more to progress than the number you see on the scales. So many people determine their success on losing weight and lbs going down on the scales, but actually there are so many more things we can take as positives as a result of exercise and eating...
Squats
Squats are known as a compound exercise meaning multiple joints move and muscles work to execute it. It is also included in the “big 5 lifts” so if that doesn’t emphasise how beneficial they can be then I don’t know what does! A squat is a basic everyday movement that...
Pesto, Spinach and Tomato Pasta
A tasty and balanced meal prep option ideal for setting yourself up right for the week ahead! Ingredients (serves 1 - adjust amounts accordingly): 100g whole wheat pasta 20g Reduced fat basil pesto 30g Philadelphia light 150g Chicken breast fillet -...
Dynamic Dumbbells
Why not mix up your exercises and try this dynamic dumbbell workout? PUSH PRESS SINGLE HANG SNATCH LEFT SINGLE HANG SNATCH RIGHT RENEGADE ROW 40 SECONDS WORK / 20 SECONDS REST X 4 ROUNDS PUSH PRESS Start holding your dumbbells, each one resting on your...
Hydration
'What you have to and the way you have to do it is incredibly simple. Whether you are willing to do it, that's another matter.' - Peter F. Drucker Why do you need water? Your body is nearly two-thirds water and so it is really important that you consume...
Do you want to get better at your press ups?
Do you want to get better at your press ups? A press up (or push up) is one of the most popular bodyweight movements and has lots of benefits including being able to perform them absolutely anywhere without much space or any equipment. Many gym-goers struggle with...
Gluten Free, Low Histamine Pesto Pasta
If you have a gluten allergy or intolerance and are suffering from the symptoms of histamine overload, you may be struggling for ideas of what to eat. This recipe uses gluten free and low histamine ingredients. It is quick, easy and extremely tasty. It can also be...
Booty Band Blast
Grab your band for this burning booty blast workout - perfect for getting those glutes activated! SQUAT JUMPS SQUAT WITH ALTERNATE KICKBACK SQUAT PULSE SQUAT HOLD 45 seconds work/15 seconds rest x 3 rounds SQUAT JUMPS Place your booty band on just above your...
Goal Setting
"It's a dream until you write it down, and then it’s a goal." - Anonymous Goal setting is a very important part of not just fitness, but life in general. Think of something you would like to do, something you want to be or something you want to achieve. Now...
Loaded flat wrap
Try this extremely simple and healthy dinner giving you a variety of protein, carbohydrates and fats...enjoy! Ingredients (serves 1 - adjust amounts to serve more): 1x tortilla wrap 30g Nando’s garlic sauce (or sauce of your choice) Handful iceberg lettuce 1x...
Building a Booty like Beyoncé…
Building your booty has so many benefits other than just giving you Beyoncé vibes! Your glutes are formed by three major muscles – maximus, medius and minimus. Combined these are the largest and strongest muscles in your body so it’s no wonder they have a multitude...
Skill Mill Skillz
Test your Skill Mill Skillz with this cardio workout. Short and sweet but oh so sweaty! 30 SECOND SPRINT 30 SECOND SLED PUSH 30 SECOND WALK X 4 ROUNDS 30 second sprint Pull the resistance handle towards you so it is low and the belt will easily move with your...
Chilli Shrimp Linguine
This Chilli Shrimp Linguine is a simple and healthy dish that won't have you spending hours in the kitchen preparing it. It also has a good balance of macronutrients (carbs, fats and proteins). Ingredients (serves 1 - adjust amounts to serve more): 80g...
Savage Split Squats
The Split Squat is a fantastic leg exercise with benefits for everyone, including you! Described as "savage" by many, this exercise has a number of benefits and you will definitely feel the burn! From opening up tight hips and hip flexors, to improving stability and...
Exercise and your Mental Health
We already know that exercise is good for your body, but did you know how good it is for your mind too? Exercising regularly (whether that is a group exercise class, a stroll in the countryside or lifting weights) has many benefits that are not just about your...
TRX Taster
Here is a short but savage TRX Taster workout for you to try! Give it a go for your next workout or tag it onto the end of your session for a hardcore finisher... TRX ROW TRX PRESS UP TRX GLUTE BRIDGE TRX KNEE TUCKS 3 x 12 (1 minute rest between each round) ...
What the tfd team got up to in lockdown…
The team kept busy throughout lockdown furthering their knowledge and expertise to give you the best experience possible with your workouts, nutrition & wellness. Anthea completed her Level 3 Personal Training qualification and is raring to go with ideas and...
Christmas Opening Hours & Class Schedule
Christmas Opening hours Monday 21st – Wednesday 23rd December: 06.00-21.00 Classes as usual Thursday 24th December: 06.00-14.00 09.30 Spin with Alfie 10.15 Pilates with Elaine Friday 25th December: 10.00-12.00 No classes Saturday 26th December: 10.00-12.00 No classes...
Pilates: It’s for life, not just for Christmas!
At this time of year when there’s more to do than time to do it in, the odd takeaway can ease the pressure. My Christmas gift to you is not of the traditional food takeaway variety however, it is a couple of simple Pilates exercises that I hope will easily fit into...
Lunges
Lunges are a fantastic leg exercise that target muscles including quads, hamstrings, glutes, calves, as well as working your abdominals from challenging your balance and stability. There are so many variations of a lunge starting from your basic bodyweight lunge and...
Sam’s Favourite Chilli Chicken Ramen
Why not give one of Sam's favourite recipes a go? Chilli Chicken Ramen is one of Sam's favourite go-to dinners. It is simple to make and very healthy so give it a try for yourself! Ingredients for 4: 3 chicken breasts 2 Red onion Soy sauce (30ml) 2 Red chilli 4...
What is Sports Massage?
What is Sports Massage? Sports Massage is the manipulation of soft tissue to benefit someone who engages in regular physical activity. It focuses on areas related to sporting injuries or activities. The word ‘Massage’ comes from the Arabic word ‘Massa’ meaning to...
Compound vs Isolation
A compound movement is a movement that incorporates many different muscle groups and many different joints. An isolation movement focuses on one muscle group and one joint. Each has their benefits and drawbacks. A classic example of a compound movement is the barbell...
Have you met Kim yet?
Have you met Kim yet? Kim qualified as a Level 3 Personal Trainer in January 2011 after always having a passion for training and a love of working with other to help them achieve their goals. She really enjoys teaching classes and showing clients that exercise...
Resistance Band Training
During lockdown and being unable to attend the gym, you will have seen an increase in people working out from home and the popularity of different types of resistance bands dramatically increase. This type of training is so effective, and you don’t need to be lifting...
TRX Core
The benefits: TRX uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability. It is accessible for everyone no matter your fitness level as the angle of exercise and reps can be adapted to make it...
Have you tried one of Hayley’s classes yet?!
Have you tried one of Hayley’s classes yet?! Just before Christmas last year we held some tfd instructor auditions for people who were interested in getting into teaching classes. We had some team teaching classes with our regular instructors as well as some...
Have you tried one of Elaine’s classes yet?!
Have you tried one of Elaine’s classes yet?! Just before Christmas last year we held some tfd instructor auditions for people who were interested in getting into teaching classes. We had some team teaching classes with our regular instructors as well as some...
Have you tried one of Anthea’s classes yet?!
Have you tried one of Anthea’s classes yet?! Just before Christmas last year we held some tfd instructor auditions for people who were interested in getting into teaching classes. We had some team teaching classes with our regular instructors as well as some...
Chinese Fakeaway
Eating your favourite foods doesn't always have to mean being unhealthy. You can enjoy a healthy version of everyone's favourite takeaway with a very simple homemade recipe. Egg fried rice Scramble egg in wok Add cooked rice and mix through Add peas &...
