About Yas

Yas has an unrivalled passion for health and fitness and is dedicated to helping promote a healthy body image and greater self-confidence amongst clients. With years of training experience behind her, Yas has worked with clients from beginner to national sports-level, producing results in body composition and strength which speak for themselves. Having trained countless women, including herself, through pregnancy she is a strong advocate for pre and postnatal exercise and is passionate about encouraging women to discover the many benefits of strength training through pregnancy.

How to do a Romanian Deadlift

How to perform the barbell Romanian Deadlift (RDL)… The RDL is one of our favourite go-to exercises for hitting the posterior chain hard! As the knees are less bent than with a conventional deadlift, greater emphasis is placed on the hamstrings, glutes and lower back; and the reduced range of movement at the knees

Carbs or Protein for muscle growth?

Muscle growth is all about protein, isn’t it? Whilst it is true that without a sufficient amount of protein you will not grow the muscle you want; most individuals manage to meet this requirement, with a bit of work and guidance, and yet still fall short of the muscle growth they desire. In our

Brocolli, Beetroot & Feta Salad Recipe

Broccoli, Beetroot & Feta Cheese Salad… Up your salad game this summer with our delicious Broccoli, Beetroot and Feta Cheese Salad. It’s high in fibre, protein, iron, vitamin C and so much more. A bowl full of goodness that tastes even better than it looks! Enjoy on it’s on or on the side of

BCAAs – what are they and why do we need them?

What are BCAAs and why do we need them? Branch Chain Amino Acids (BCAAs) are a group of three essential amino acids (leucine, isoleucine and valine) which play a critical role in maintaining muscle mass. They occur naturally in protein but cannot be produced by the body and must therefore come from your diet.

Squats during pregnancy…

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Squats during pregnancy: why squat when pregnant... Squats are a hugely beneficial exercise to perform throughout pregnancy and can be continued right up to birth. TFR director Yasmin has trained countless women throughout their pregnancies, including herself up to days before giving birth. Here are 3 of her top reasons for squatting when pregnant...

Should women weight train?

Should Women Weight Train? Cardio rooms, HIIT classes and running groups across the world used to be full of women avoiding resistance training for the fear of “getting too bulky” or looking “masculine”. Trust us, if it was that easy to build muscle, supplement companies would be struggling to make ends meet! The idea

Make a fresh start in January…

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Starting Fresh This January 2021... Here are 4 simple steps to follow to help you stay on track with your goals this year: 1) SET AN ALARM It’s easy to slip into bad habits if you’re not having to get up early for your normal commute, but maintaining a consistent wake up time helps

Fresh and healthy Tabbouleh recipe

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If you’ve eaten all the mince pies, Christmas pudding & cheese that your body can take; it’s time for a little greenery! Our healthy Tabbouleh recipe is the perfect antidote to Christmas excess; it’s fresh and tasty, packed with nutrients, and makes a perfect side dish to leftover turkey. Ingredients: - 2 large bunches

Baked Sausage, Gnocchi & Brussels Sprouts Recipe

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Baked Sausage, Gnocchi & Brussels Sprouts Recipe Love them or hate them, it’s that time of year that you can’t escape from brussels sprouts; and since they’re packed full of fibre, vitamins, minerals and antioxidants, why not give them another chance in this super-simple tray bake that’s delicious and comforting on a cold winter’s

Why is food tracking useful?

Why is food tracking useful when working towards improved body composition? Food’s nutrition labels generally break down macro information per 100g but, since serving sizes aren’t always intuitive, that doesn’t really help us know how much we’re eating. That’s why using a food diary is a great way to understand your food and drink

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