Green Vitality Soup

This recipe is super alkaline and perfect for keeping an acidic body at bay.

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Green Vitality Soup – Serves 4 

Try this green veggie soup- it’s a super food medley of goodness in a bowl. It has an array of benefits , tastes great and is quick and simple to make! If I can make it – anyone can!

– The celery reduces acidity which is good for arthritis, gout,and general stomach acidity

– It is a natural diuretic, which helps to reduce fluid retention as well as balancing your blood ph levels

– Once you add the onion, broccolli, courgette, garlic, green beans, peas, asparagus and spinach,you create just about the ultimate, vitality soup which will fuel your body’s cells and flush out the waste

Ingredients (Use Organic veg where possible).

  • 60ml or 2 fl oz avocado oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 celery stick, chopped
  • 1 courgette, chopped,
  • 1 head of broccoli, chopped
  • 2 .5 pints or 1.5 litres of veg stock
  • 150 g(5.5 oz) green beans, trimmed , chopped
  • 150 g green peas
  • 150g asparagus-trimmed , cut into 1 cm pieces
  • 85 g(3 oz) baby spinach leaves, torn into pieces
  • why not add more ingredients and freeze any leftovers.

Instructions

  1. Heat oil in a large sauce pan. Cook/add onion, garlic, and celery until lightly browned.Add courgette and broccoli and cook for 5 mins.
  2. Pour in stock and bring to boil. Simmer for 5 mins then add green beans, peas , asparagus and spinach. Continue to simmer for 5 mins or until vegetables are tender.
  3. Season with cracked black pepper.
  4. Enjoy!
  • Total time required 25 mins ; Preparation time: 10 mins

 

REASONS TO EXERCISE THIS WEEK

OK so, whilst in theory we’re in the middle of an Indian Summer, the reality is that yesterday afternoon the clouds descended on us and there was a distinct chill and darkness in the air. Winter is not far away and so don’t let your enthusiasm and motivation on your workout programme waver.

After speaking to my clients this week and asking their opinion, here are their top reasons to exercise this week;

– Because I’m on track to fit into my little black dress this Christmas

– Because there will always be another special occasion, a wedding, a party, a birthday, an anniversary, a reunion

– Because it makes my skin glow and look younger

– Because I’m looking hotter and feeling better than ever before

– Because it’s stopping the middle aged spread in its tracks!

– Because it helps me chill out after a stressful week

– Because I’m making progress and conquering goals each week

– Because I take pride in my appearance

– Because I want to be around for a long time to play with my grandkids

– Because I don’t want to feel ill and tired anymore

– Because I love that feeling straight after a workout

What’s your reasons to exercise this week? What is stopping you?

If you’re struggling for motivation and looking for a helping hand to guide you to a better body and better quality of life, I love helping women of all shapes and sizes to achieve their dream body. I have two FREE sessions this week where we can have a confidential chat and also give you a personal training taster session to show you some of my foolproof tips and tricks to getting to your goal in the shortest time possible.

Call or text me on 07748 298728 or email gaynor@b-fit.uk.com to reserve one of the last two places.

Know someone who could do with my help? Forward this email! Share the love…

VEGETABLE FRITATTA RECIPE

10653675_10152717747677094_4398977578242101987_nINGREDIENTS

  • 2 tbsp olive oil
  • 1 small onion, peeled and finely sliced
  • 2 garlic cloves, peeled and minced
  • 9 oz/ 250g mixed, diced, cooked vegetables of your choice
  • 1 cup cavolo nero or spring cabbage, shredded
  • 6 large eggs, lightly beaten
  • 1 tbsp flat leaf parsley, finely chopped
  • 4 oz/ 125g soft goats’ cheese, crumbled
  • Sea salt and freshly ground black pepper

METHOD

  • Heat 1 tbsp of the olive oil in a 9 in/23cm frying pan and cook the onion on a low heat for about 5 minutes until soft. Add the garlic, stir, then add the cooked vegetables and cabbage. Cook for a further 2 mins.
  • Season the beaten eggs with a twist of black pepper and a little salt, tip the eggs into the cooked vegetables in the frying pan and stir. Add the parsley and stir well.
  • Turn the heat down to low and cook until the sides and center of the omlette is barely set. Turn the frittata onto a large plate, then transfer back to the frying pan uncooked side down.
  • Sprinkle the goats cheese over and cook for a further 5 minutes (alternatively transfer the frittata to the grill and cook for 10 minutes) or until the frittata is golden and firm.
  • Remove from the heat, and leave to cool slightly. Cut into wedges and serve with a green salad.

TIPS FOR AVOIDING THE WEEKEND YO YO

Aka.. how to still fit into your pants on Monday morning!

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So if you’ve read my blog recently you’ll know that I had a weekend of complete over indulgence in London with the girls. We had a ball! An absolute scream infact. Even though I let my hair down with merriment and also food and drink, I still have a foolproof way of enjoying the weekend whilst not completely derailing my health and fitness goals.

6 Tips for Surviving the Weekend Yo-Yo

So, you’re following my 80/20 rule and you’re having a blow out this weekend. What are my top tips for staying on track?

1) Dance your socks off!

This weekend we ended up in a latino club salsa dancing like the best of them! Shaking our hips, spinning round and moving our bodies ensured that we burnt off our over indulgences whilst doing something fun.

Dance with gusto and it is impossible to hold a glass of wine at the same time! So, dancing like you’re Shakira or Beyonce for the evening will ensure that you’re not drinking as much alcohol (and you’re looking absolutely amazing in the process! Work it…). You’ll be so hot and sweaty you’ll be pleading with the barman for a pint of water.

2) Water, wine, water, wine

There’s nothing more unattractive than having to be carried home by 10pm because you’ve supped a cellar full of wine. Make a pact with your mates and alternate rounds between water and wine. Once you’ve done this once, had a great time, felt merry, got home in one piece (without succumbing to a kebab) and woke up not feeling too bad you’ll do this every time you go out – trust me!

3) Make a B-Fit cocktail before you go out and when you come in

My B-Fit cocktail is nicknamed the ‘bad head banisher’ because it honestly helps with that hangover.

Make a mixture of Nature’s Sunshine liquid chlorophyll, coconut water and Zambroza. Stick a paper umbrella in it, a cherry and pretend it’s a cocktail before you head out. Have one when you get in, before you go to bed and you’ll feel the difference in the morning.

4) Eat smart before you drink smart

When eating out on a night out, go for healthy options on menu whenever possible. I like to stick to  fish, salad and avoid the processed carbs and rich sauces. Be brave! Don’t be afraid to ask for what you want, and what you need. For example, sweet potatoes instead of chips or jacket potato, more vegetables instead of white rice, no bread with soup, olive oil for salads instead of rich dressings. You know what you should be eating and if you eat smart, it will ensure you’re not suffering the morning after.

5) Prepare for the morning after

No, I don’t mean alka seltzer and a fry up! If you prepare for the morning after with the right nutrient dense foods, you’re more likely to stick to the plan and not scupper your efforts. Plus, you’ll say a firm “no!” to that temptation of a McDonalds breakfast or carvery dinner once that hangover really kicks in, in the afternoon. I like to have rye bread ready to toast with chopped avocado and poached eggs. It’s a healthy, satisfying breakfast that will really help your body recover quicker.

6) Plan a detox every 3-4 months

Get rid of excess toxins stored in fat by completing my B-Fit B-Fabulous 21 Day Weight Loss Plan (aka my detox). Not only will it rid the body of toxins, leaving you feeling energetic and mentally clearer but there’s a GUARANTEED 8-14lbs weight loss OR drop a dress size in the three weeks! Read all about it here…

 

YOU CAN HAVE YOUR CAKE AND EAT IT

You know that age old cliche “the diet starts Monday?” well for me this week it was “the detox starts Monday” you see I have the most wild weekend for my friend’s 50th birthday in London.


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I really let my hair down, bubbles on the train, afternoon tea and total indulgence at the Dorchester, an afternoon recording Abba songs in a recording studio (complete with fancy dress – see below!) and then exaggerated and over the top salsa dancing in a latino club until the early hours. There were 15 of us in total and it was FANTASTIC!

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So, why am I telling you this? Shouldn’t I be squeaky clean, holier-than-thou and dedicated 100% to clean living in my role as a personal trainer, nutritionist and lifestyle coach? Well in an ideal and perfect world the answer would be yes, but we don’t live in that perfect world do we? Staying on track is a difficult task and each person has varying levels of willpower. Whilst mine might be as robust as steel most of the time, it is vital to let your hair down occasionally, enjoy yourself, and ultimately enjoy life!

I encourage my clients to follow certain rules depending on their goals.

The weight loss rule – 90/10 rule;

90% great and on plan

10% a little of something you fancy

If you want weight loss, I recommend one blow out (or “cheat meal”) per fortnight.

The “I’ve reached my goal already” rule – 80/20;

80% being good

20% of what you fancy

For those clients who have got to goal and are looking to maintain, I recommend the 80/20 rule which basically means one blow out cheat meal a week.

There is method in this madness in that having these indulgences to look forward to means that you should never feel deprived as nothing is banned. I knew that this weekend was coming up with the girls and I planned accordingly, ensuring that I stayed on track up to the weekend and immediately afterwards (I was up at 8am on the Sunday morning drinking Zambrosa and coconut water to rehydrate and replenish me).

Both my clients and myself do my B-Fit B-Fabulous 21 Day Weight Loss Plan (aka Gaynor’s detox) every 3-4 months to flush out excess toxins from alcohol and food, which is stored in fat.

I started my 21 day detox on Monday and although I had the most wonderful weekend, I’m looking forward to giving my body a little M.O.T (and T.L.C. over the next three weeks). If only I can stop singing those Abba songs…

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Looking for ways to stay on track when you have a night out planned? Click here

Looking for the detox and a guaranteed way to lose 8-14lbs OR drop a dress size in 21 days? Click here for the B-Fit B-Fabulous 21 Day Weight Loss Plan.

JENNY’S HEALTHY ICE CREAM RECIPE

B-Fit client Jenny has discovered the perfect healthy way to recreate ice cream without the processed junk!

Yonanas-icecream

Ingredients

1 x frozen banana, chopped
1 x spoonful of organic peanut butter (Make sure it does not contain sugar or palm oil)
1 x spoonful of raw cacao powder

Method

Place all ingredients in a blender and blend everything together until mixture is smooth.

Devour and enjoy! (With no guilt whatsoever!)

Probably the easiest recipe I’ve ever shared!

TOP TIPS FOR EXERCISE THIS SEPTEMBER

So, it’s back to school time and usually we’d be saying that the weather is getting cooler and the nights are drawing in, but no! We’re in the middle of an Indian Summer and what better time to keep motivated with your health and fitness goals.

So, what are my top tips for exercise this September?

1) Try something new

September is all back to school, new terms, new beginnings and the best time to attempt something new. Whether that’s a new fitness class, sport, club or hobby or even something important like a new way to relax with something like Yoga, Pilates or meditation.

If you’re looking for additional support and some extra help with finding the right exercise for you, then don’t hesitate to get in touch. We can chat through your goals and current situation and agree a training plan that suits you and your lifestyle.

2) Get outside!

There’s no excuse whilst the weather is so glorious! Just get outside. Whether that’s playing with the kids and grandkids in the garden or going on adventures on a weekend (like the pic of my forest walk I did with my girls and husband last week) just do it! You could also think about borrowing a friend or neighbour’s dog and dog walking as a way to get moving and take in some fresh air.

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3) Get in the garden

It’s a great time to get rid of the weeds, mow the lawn and power wash the drive. All these things require energy and strength. Think about how great the gardens will look afterwards. AND you’ll be able to enjoy them for a few more weeks in this lovely sunshine.

4) Be an active TV watcher

If you’re going to watch TV, be active with it! Can you lunge whilst watching TV? Squat? Every ad break try push ups and planks. You’ll be amazed and how much you can fit in between the soaps!

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5) Integrate exercise into your life

Have an office job or find yourself sedentary for a large part of the day? Make a date in your diary to take a walk during your lunch or even better, walking meetings are a great new fad that’s really beneficial for those who find themselves sat around tables talking. You might even want to think about getting a standing desk that will not only keep you on your feet, but is better for your posture.

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Do you stay home with the children? Take a look at these fit mums who integrate exercise into their lives;

Got any great September exercise tips to share? Get in touch! gaynor@b-fit.uk.com

JUDITH SLEEPS SOUNDLY THANKS TO B-FIT

Retired GP Judith has transformed the way she eats and exercises thanks to Group Personal Training from B-Fit.

Here’s what Judith had to say;

“In my late fifties, recently retired, overweight and relatively unfit, I never thought group personal training (the B-Fit Fit Camp) could be for me!

Well, it was certainly hard work, but great fun too, and I looked forward to each session and felt a real sense of achievement when I had finished.

Gaynor is a true professional, and such a motivator!
The nutritional advice has transformed the way I eat, and I now have much more energy and am sleeping better than I have done for years!

The group exercises have made a real difference to my shape and my fitness, and I have really appreciated the individual advice and encouragement that was given.

Thanks, Gaynor for helping me back to a much healthier lifestyle – I have no hesitation in recommending you!!”

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Judith Welch, Hightown
Retired GP

CAROLINE’S WHEAT FREE SUGAR FREE BANANA CAKE

B-Fit client Caroline (read all about her success story and weight loss here!) is officially addicted to this sugar free, wheat free banana and apple cake.

She posted this on on our B-Fit B-Fabulous Facebook group and had everyone drooling!

recipe-image-legacy-id--1273525_7Ingredients

1 stewed apple
3 mashed bananas
2 cups of oats
one teaspoon of cinnamon
one teaspoon of vanilla essence
half a cup of raisins
quarter cup of milk (ideally rice or almond milk)

Method

1) Firstly stew the apple by slicing and placing in a medium pan with 1 tbsp of water. Cover the pan and put on the hob over a medium heat. When it comes to the boil, put the timer on for 5 mins and leave to cook. Give it a stir after about 4 mins, the apple slices will start to dissolve and become fluffy. Cook for a further 1-2 minutes or until the apple is fluffy but a few chunks are still visible.

2) Mix all the ingredients together in a bowl

3) Using a small amount of coconut oil, grease the tin and pour in the mixture.

4) Put in the oven at 180c (150c if fan assisted) or gas mark 9 for 20 minutes. The edges will go a little brown and crispy – this is normal.

Eat and enjoy! Knowing that there’s no naughty stuff…

 

WHY THE ICE BUCKET CHALLENGE IS GREAT

So, after avoiding it like the plague and praying I didn’t get nominated, I succumbed to the Ice Bucket Challenge this week.

The thought of ice cold water poured over my head was not one that filled me with desire and want. I was worried I would lose my contact lenses (I’m blind as a bat without them!) and the thought of my makeup melting down my face a la Gene Simmons in Kiss was not one I was particularly keen on! I’m still yet to find a natural waterproof mascara you see…

Alas, I did it! My over enthusiastic daughters took great pride in throwing the ice cold buckets over my head in what can be described as a few moments of sheer dread!

Take a look at the video here;

Why the Ice Bucket Challenge is like starting a new wellbeing program

 

Completing the challenge got me thinking about my clients and also got me to address my own anxieties.

What on earth was I worried about? A bit of water was not going to hurt me and I was donating to some fantastic causes to boot. I was making a difference and the feeling of the hot shower afterwards made it all worthwhile!

It’s a lot like starting a new fitness/health regime isn’t it?

Let’s be honest, nobody wants to do it at first! We all just want to be slim, eat what we want and hope that we will carry on in life looking like a supermodel. But the reality is that our bodies need love, care and the right kind of attention to both look fantastic and be in proper working order. That initial motivation and effort to get started is a lot like the Ice Bucket Challenge – you may be nervous, you may be dreading it, you may not know what to expect, but the feeling afterwards will all be worth it!

If you’ve completed the Ice Bucket Challenge and you’ve donated, good on you! You’re helping some worthwhile causes and many suffering with such terrible diseases and conditions.

Do something in their honour and look after your healthy, working body in every way you can. After all, it’s the only body you have. So, what are you waiting for? Isn’t it time you started your own health and wellness journey today?

My next Group Personal Training course starts on Thursday 4th September 7pm-8pm at Hightown Club. I only have two spaces available so be quick if you want to make the change and start your own challenge this week. Text me on 07748 298728 or email gaynor@b-fit.uk.com to book your place.

Read the amazing testimonials from others who have started their own health and wellness journey with B-Fit here.