Following on from my success with Gaynor’s B-Fit B-Fabulous 7 step plan, I signed up to her 21 day B-Fit B-Fabulous weight loss/detox program. The program has consisted of set meal plans to follow for 3 weeks (plus a bonus week) alongside some organic supplements and an exercise plan, weekly exercise videos and online nutrition and lifestyle coaching sessions.
At first I found the meal plan a little overwhelming as there were foods I hadn’t even heard of let alone knew how to cook but Gaynor had broken down all the meals into easy to follow recipes and there is also the help and support of the B-Fit B-Fabulous Facebook group to answer any questions. I went from regularly grabbing dinner from the McDonalds drive through or throwing a ready meal in the microwave to being able to cook these recipes- so, if I can do it, anyone can!
Gaynor also sends you emails with exercise videos to watch and follow each week, these get progressively more difficult as you become fitter and you feel your body getting stronger. The exercise is great as it does not take long at all (aprox 20 minutes) and is easy to fit into a busy lifestyle.
As I followed the detox, I found that I had more energy and my cravings for chocolate and sugar gradually decreased, my stomach also felt much flatter and less bloated. At the end of the detox I was delighted to find that I had dropped a dress size and my body had toned up all over. One of my goals, whe I first met Gaynor, was to be able to attend my friends wedding without feeling fat or embarrassed. The wedding was on Saturday, I wore a size 12 dress that fitted perfectly and I actually felt pretty for the first time in a long time :-)!
The 21 day detox plan is perfect for anyone wanting to drop a dress size in time for a wedding or special event, not only that but it sets you up on the right path towards a healthier way of living and eating for the rest of your life.
B-FIT client Caroline is a keen runner who noticed that no matter how much cardio she was doing, the weight was piling on.
They say that abs are made in the kitchen and no matter how much exercise you do, if you’re not eating right, you just won’t see the results! This is why I focus on nutrition with all of my clients. I want you to get the very best out of your time at B-Fit and get some amazing results (after all, you are my walking advertisements when you look healthy, happy and glowing!).
Here’s what Caroline had to say about her B-Fit journey so far:
“I’ve been training with Gaynor now for 3 months and have completely changed the way I think about food and exercise. I have always run to keep fit but in the last couple of years the weight has piled on, especially around the middle, and my running has got slower and slower. Also I got to the point when I could not fit into a single pair of my trousers! I think it’s middle aged spread and slowing of my metabolism due to my age (I am 55) and after trying without any success whatsoever to lose weight by dieting over the last year, I was resigned to being a different shape and being too unfit to do the more challenging long runs I used to enjoy so much. And to being the slowest one in my group of running friends!Now, I am wearing all the old clothes I used to wear, including tight jeans that I haven’t worn for two years! People are commenting on how well I look and I feel more confident, energised – and generally much healthier. And I’m not at the back of my running group now!
I started by taking part in the B-Fit group PT on Thursday nights and then I did the B-Fit B-Fabulous 21 day plan, which had great results and I really enjoyed the recipes and way of eating. I have dropped at least 1 dress size, lost 11.5 lbs, toned up, completely changed my body shape and lost lots of inches, around my tummy especially (-11.5cm). It was my friend Madeleine who introduced me to Gaynor so thank you Madeleine! I would highly recommend Gaynor to anyone who has struggled with diets and/or exercise – she will introduce you to a whole new way of life. ”
If you’d like to know more about B-Fit please get in touch for a confidential chat 07748 298728 or email email@example.com
With the summer taking a rather damp turn, we decided to make our own healthy B-Fit ice cream but minus all the unhealthy stuff (the sugar, cream and chocolate syrup).
Now, whilst this didn’t go to plan and we were not able to call this ice cream as such, what we did create was a scrum my and gorgeous pudding that we enjoyed as a family. Not only was the process of making this together with my girls so enjoyable, but our sweet tooth was satisfied with this delicious dessert that they decided to name ‘Coconut Delight’
Coconut Delight Recipe
120 ml of natural yoghurt
100 ml rice milk
2 dessert spoons of raw organic cacao nibs( crushed in pestal & mortar)
2 dessert spoons of organic cocoa powder
2 dessert spoons of honey (depending on how sweet you want)
2 dessert spoons organic dessicated coconut
Pinch himalyan salt
Raspberries and blackberries to go ontop
Mix all ingredients (EXCEPT FOR BERRIES) together in bowl and whisk until it thickens a bit then pour into small dishes (looks like thick milkshake!!).
Put in freezer for an hour until sets/ goes solid.
Remove from freezer and allow to stand/ soften/defrost a bit then add berries ontop and devour!!
So I’m taking a leaf out of my own book, this week I have paid for professional help myself. That’s right! I have admitted that something is broken and I am making and taking steps to fix it – by hiring a professional. You see, my business and the way I operate it, is the thing in my life that needs fixing. I’m not very computer savvy and my strengths certainly don’t lie in marketing, social media or the techy side of what I do. So, I’ve taken the plunge and invested in some professional assistance that will enable me to sculpt not the body of my dreams, but the business of my dreams. With so many differing pieces of advice and best practice when it comes to running my business efficiently, I have been left confused and not made any progress. I just can’t do it all. So I need some help.
It’s the same with those looking to make progress with their own fitness and health goals. Too much info out there = too confusing and you don’t know where to start.
I’d say start with B-Fit (obviously I would!) but whilst admitting a slight defeat and getting professional help might have felt a bit like failure at first, I’m so glad I’ve done it! Professional assistance and advice has allowed me to work more efficiently in less time, getting better results. My B-Fit 7 Step Plan I take all my clients through is no different. I am giving professional assistance to my clients and tailoring programs and nutrition to each individual for getting better results in less time.
It’s funny isn’t it, there are many times in life where we need to pay for professional help.
If your car is broken, what do you do to fix it? You pay a mechanic.
If your hair needs cutting, what do you do to fix it? You pay a hairdresser.
If your boiler breaks, what do you do to fix it? You pay a plumber.
Yet when it comes to the most important place we have to live, our bodies, what do we do? We believe the myriad of information out there in magazines and endorsed by celebrities. We starve ourselves, join the latest diet craze and think we’ll be able to get there.
Whilst these methods may work for some, you do need to have the willpower of an ox and the mindset of a warrior, and who has time for that these days?! Paying for professional help to create the body and life of your dreams is indeed a luxury, but it is one that can bring such joy, happiness, pleasure and most importantly – great health!
So, if you’re looking to fix your body, your wellbeing or the way you eat- think about getting some professional help and assistance.
I’d be more than happy to chat in confidence about your own health and wellbeing goals. Call me for a no obligation chat or text me on 07748 298728. You can always email me too firstname.lastname@example.org
B-Fit Group PT course member Jenny shares her B-Fit journey so far:
“Earlier this year I went to my GP with a persistent cough only to have her tell me that my cough was likely caused by acid reflux from over eating, having a high fat diet and leading an extremely unhealthy lifestyle. I was 12.5 stone, lived on a diet of crisps, chocolate and ready meals and did no exercise at all. I felt embarrassed, fat and miserable. After doing some searches on healthy living, I came across the B-Fit website and decided to contact Gaynor. Following a telephone consultation with her, I then signed up to her group personal training course.
The Group PT course has consisted of an exercise class each week which I have, surprisingly, found really enjoyable. I am extremely unfit but Gaynor gently encouraged and motivated me through the exercises and I always left feeling happier and more energised.
Along with this I have also followed the B-Fit 7 step plan and this has helped me to completely change what I eat. Rather than the disgusting fatty beige food that I used to eat, I now eat a rainbow of fresh nutritious healthy foods. I have more energy, my skin is clearer, my cough has nearly disappeared and I don’t feel so down in the dumps anymore. Friends and family have commented on how well I look and I have lost 10lb in only 5 weeks. My body shape has also changed and I have lost 10cm off my tummy area as well as toning up all over. My clothes fit better and my confidence has had a boost.
Gaynor is really approachable and inspiring and I would not hesitate in recommending her to anyone who wants to improve their health and well being.”
Don’t be afraid to have fun with your food, as with these Feta Walnut Stuffed Cucumbers.
TIME: 20 minutes
½ cup walnut halves
¼ cup chopped fresh parsley
½ cup crumbled feta cheese (about 2 oz)
¼ cup organic coconut milk
1 sm clove garlic, minced (½ tsp)
½ tsp mild paprika
⅛ tsp ground red pepper
4 med cucumbers, peeled, halved lengthwise, and seeded
1. COMBINE walnuts and parsley in blender or food processor and pulse until powdery in texture.
Add cheese, coconut milk, garlic, paprika, and ground red pepper and puree until smooth.
2. FILL cucumbers with feta-walnut mixture, patting into place with fork or spoon. Slice into wedges and lightly sprinkle tops with a little extra paprika.
So you’ve worked your backside off getting into that perfect beachwear, your case is packed, your passport in hand. It’s time to jet off and relax in the sun for a week or two.
But, let me ask you this. Do you return feeling fat, bloated and lethargic? Like you need another holiday just to recover?
If you answer yes to the above let me ask you another question.
You’ve spent weeks making the right choices that have led to a healthy and happy body. You look amazing, you feel amazing, everyone tells you you’re amazing. So why do we sabotage all of that hard work and effort with the temptations and setbacks that a holiday in the sun will bring?
You may remember my holiday diary from the last break I went on. (Read all about it here if you missed it). Well apologies for the absence of blog posts and newsletters, I’ve been away again! This time I was in Lanzarote with my family for three weeks. Determined and driven by my last holiday and how good it felt to follow my B-Fit plan whilst I was away, I was determined to do the same again.
Last time, many people quizzed me on my diary and how my holiday habits were inspirational/crazy/great etc. All I can say is that it is You who makes every decision in your life when it comes to what you put in your mouth. You have that choice and it is that choice that will determine your overall goals.
So, due to popular request, here is a snapshot of my average day on holiday. I feel it is vitally important that I eat well and exercise otherwise I would’ve felt terrible at the end of the holiday;
7:30am: up whilst it is still cool and kids still asleep
Eat a large handful of almonds, goji berries and brazil nuts for my protein fix.
7:45am: Do 15- 20 mins of anti-ageing yoga on the balcony
8:00am: Go for a 20 min run or swim
8:20am: Do 20 mins of B-Fit style weights or interval training
8:45am: Shower then have breakfast with my family. I usually start with green tea, and eat sliced pink grapefruit and water melon followed by scrambled eggs, tomatoes and spinach on rye bread
From 10:00am: We usually have a lazy morning reading, sunbathing and playing with my girls. I ensure that I drink lots of water, especially as it gets hotter.
1pm: We eat out in the shade at our favourite tapas restaurant overlooking the Atlantic. I choose my favourite tapas; padron peppers, setas (wild mushrooms) grilled local fish (viaje) with a large salad and washed down with peppermint tea. We love to have long lazy lunches and really take our time over our food when we are on holiday.
3:30pm to 6pm: After lunch has settled we hit the beach and play bat and ball with the girls, go boogie boarding or just jump in the waves and playing in the sea. I also try and get some more sunbathing in and reading, plus of course lots of water to keep me hydrated in the heat.
7.00pm: Dinner in. My husband Craig is a real maestro in the kitchen and whips up something healthy and nutritious. Tonight it is roast chicken (from the local supermarket) hummus, green salad with avacado, beetroot, peppers onions tomatoes and lots of olive oil. I treat myself to a *glass of Lanzarote organic wine.
8:00pm: Watch a DVD with the family or go and see a show at a local hotel.
11:00pm: Bed, ready for a new day.
*I made the decision to not drink every day and if I did have wine, it was once the sun went down and not too much!
To sum up
Whether you’re self catering or on an all inclusive hotel there are always healthy options to be had that will keep you on track. Try to avoid things like ice creams and daytime drinking which will just raise your blood sugar levels, increase cravings and alter all of your hard work. Stick to fresh meats and fish dishes, without the sauce where possible and avoid bread and pasta if you want to beat the bikini bloat.