Stay motivated...

a blog to inform, motivate, inspire and make you giggle

From 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!

 

Pull-ups and progressions…

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,...

read more

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 Handful...

read more

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...

read more

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...

read more

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...

read more

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 - chopped 50g...

read more

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 shoulders...

read more

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 enough...

read more

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...

read more

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 knees...

read more

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...

read more

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 rasher...

read more

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...

read more

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...

read more

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 dried...

read more

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...

read more

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...

read more

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)         ...

read more

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...

read more

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...

read more