B-FIT BOLOGNAISE

B-Fit Bolognaise

1010p12-mushroom-bolognese-mINGREDIENTS

Serves: 4

Prep: 9min Cook: 21min Total: 30min

6 oz brown rice spaghetti linguine
8 oz organic Minced beef or turkey
1 Large onion, chopped
1 chopped carrot
500g / carton of organic mushrooms
1 red or green pepper chopped
2 cloves garlic, minced
1 tsp dried oregano
1 med Courgette, chopped
1 can (14.5 oz) organic diced tomatoes
1/2 Cup organic tomato paste
1/4 Cup filtered water
1/4 tsp Himalyan salt
Pinch of black pepper
3 tbsp shredded organic buffallo mozzarella
Table spoon avocado oil

DIRECTIONS

Prepare pasta per package directions.

Heat oil in large nonstick frying pan over medium-high heat. Add beef and cook, breaking meat into smaller pieces, until no longer pink, 3 to 4 minutes. Stir in onion,

carrot, mushrooms ,peppers, garlic, and oregano. Cook, stirring occasionally, until vegetables start to soften, about 2 minutes. Add zucchini and cook until starting to soften, about 2 minutes. Stir in tomatoes (with juice), tomato paste, and water. Bring to a boil, reduce heat to medium, and simmer until slightly thickened, 12 to 15 minutes. Remove from heat and stir in salt and pepper

Serve sauce over drained pasta, and sprinkle with mozzarella cheese

And enjoy with a B-fit style green salad !

SEVEN THINGS HEALTHY PEOPLE DO EACH MORNING

How many of these have you done this morning?

Could you incorporate these into your daily morning routine? Start to, and I guarantee you will see some amazing results both mentally and physically. I like to carve out an hour in the mornings to myself to gear me up for the day. It’s called my ‘golden hour’ and I wouldn’t trade it for anything in the world! It’s my way to say hello to a brand new day of fresh possibilities and ensure I’m happy, motivated and ready to take on any challenge!

Seven things healthy people do each morning

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1. Drink A Glass Of Water As Soon As You Wake Up
I like to call this an “internal bath” sounds strange but it helps me visualise the need for this essential start to the day. Drinking a glass of water (preferably with Nature’s Sunshine Liquid Chlorophyll) as soon as you wake up revs up your digestive system, and gets things flowing. Why should you do this? You’ll notice some amazing changes including clearer skin and better digestion.

2. Do Not Check Your Email Or Phone For At Least An Hour
Do you sleep with your mobile phone next to you and grab for it first thing when you wake? This is not a good habit. Firstly, turn off the phone. Turn off the wifi too before you go to bed and rely on a proper alarm clock. This will stop you wasting hours lying in bed at night when you could be getting extra rest. Not only that, when you wake up, not having a phone by you reduces the temptation to check your email and Facebook feed.  This keeps your mind clear and focused. There’s plenty of time to check work stuff and what the rest of the world is up to. This morning time is about YOU so keep it about you and your goals and wellbeing. Work can wait. So can that video of the dancing cats.

3. Think Of One Thing For Which You Have Gratitude
This sets the stage for positivity throughout the day. If you come up with three or five things, even better. Keeping a diary and writing your gratitude lists down really help you to focus on thanks. You can also refer back to it if you’re having a down day or struggling. It really helps to perk you up.

4. Step Outside And Take A Deep Breath
Fill your lungs with fresh air. Even if it’s cold outside. This only takes 10 seconds! It reminds you that you are alive and breathing. You don’t even have to get dressed or put your shoes on for this, just open the back door, in your pyjamas and breathe!

5. Move Your Body
You don’t necessarily have to do an intense workout before breakfast, but moving your body even a little is a great way to get the blood flowing and shake the body into wake-up mode. Simply doing a few stretches is a great option. Or turn on your favorite song and dance like no one is watching. I like to do my famous Tibetan Five Rights routine which helps align the chakras and sets me up for a great day.

6. Take Time To Eat A Healthy Breakfast
Rather than reaching for a box of cereal, focus on getting real foods in your body. A decent B-Fit breakfast will get you going for the day ahead. (And they really don’t take that much time to prepare.) Try it out.

7. Say Your Affirmations
Look into the mirror and say something positive to yourself. It feels strange at first but you will be amazed at the impact this has.

Some ideas:

I radiate beauty, confidence and grace.
Every cell in my body is healthy and vibrant.
I feel great when I take care of myself.

I highly recommend Louise L. Hay’s book ‘You Can Heal Your Life’ which goes into depth about mirror work and affirmations. It really is one of the most powerful exercises. When you start to love and respect yourself and actively practice it, you start to love and respect your body and your new healthy lifestyle becomes easy and second nature.

So, ho many of these do you do each day? And how many can you start to try starting tomorrow morning? Good luck!

 

THE CHRISTMAS RECOVERY PLAN

GAYNOR’S CHRISTMAS RECOVERY PLAN

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The Xmas bulge rescue plan, where results last all year!

NEED ONLY APPLY IF YOU WANT TO:
• Regain your healthy pre-holiday season feeling
• Break your holiday indulgence habits
• Flatten your tummy in just 28 days
• Drop 8-20lbs  and keep it off!
• Get healthy, look sexy and best of all
• Feel Fit & Fabulous in 2015

YOUR RECOVERY INCLUDES:

• A Guarantee you will lose a minimum of 8-20lbs or drop a dress size in 28days
• 28 days of nutrition and lifestyle coaching
• 4 private one to one B-Fit sessions with me
• Delicious detox recipes and meal plans
• Fat busting exercise videos
• My tried and tested results, guaranteed formula

LIMITED TO 5 LADIES IN DESPERATE NEED OF A CHRISTMAS RECOVERY!

Join the recovery before the 31st January 2015 and receive a FREE recovery detox product. Call or Email me NOW to BOOK YOUR FREE RECOVERY CHAT or for more information.
Call : 07748 298 728
Email : gaynor@b-fit.uk.com

Read some of the B-Fit success stories here

5 TIPS TO LOSE WEIGHT

Losing weight isn’t about restricting yourself and eating less. Quite the opposite, many B-Fit clients find that they’re eating much more when they embark on a plan with me and then they’re shocked to find that they’re losing weight… and lots of it! Plus they’re sleeping better, they have more energy and they feel happier!

Some people do tend to overindulge and indulge in the WRONG type of food, and then they struggle when it comes to changing their diets and cutting out the rubbish.

If you struggle with portion sizes, leaving food on your plate (even if you’re full), unconscious eating, emotional eating, struggling to feel full and satisfied, or you eat really quickly then all of these factors can result in you overeating.

Fret not! There are simple tricks and tips to help you break these bad habits and form new ones when it comes to controlling your appetite.

Follow these five tips until they become a part of your daily life;

1. Enjoy every single mouthful.

09-11_mindfulConcentrate on what you’re putting into your mouth. Ideally, try and eat with no distractions like television, mobile phones, iPads and instead really relax and enjoy your meal or snack.

Focus on what you are eating, chew it thoroughly and you’re well on your way to achieving a state of ‘mindful eating’.

Want to know why this is so beneficial?

Mindful eating can;

  • aid better digestion
  • help your body absorb nutrients better
  • cause less intestinal discomfort
  • will ensure that your brain recognises the feeling of fullness

 2. Portion distortion!

3 small bowlsIn other words, use smaller crockery!

It has been scientifically proved that the bigger the plate, spoon, bowl or cup, the more you will consume.

So, buy smaller plates bowls and cups!

In the American Journal of Preventive Medicine, 85 nutrition professionals were asked to serve themselves a bowl of ice cream using a variety of bowl and spoon sizes.

Those who had larger bowls served themselves 31% more!

So, get to Dunhlem Mill and get yourself some cute looking plates and bowls if you need help with your portion size.

3. Prepare and portion

ss851513Have you ever opened a giant bag of crisps (usually Doritos) and started to eat straight from the packet only to realise you’ve finished the lot without consciously realising?!

Eating straight from the bag, packet, bowl or box can really lead to overeating. It is also harder to keep a track of your food if this is a habit you have. Even healthy organic nuts can lead to overeating and derailing you from your plan.

So what can you do?

Pre-portion your food into small containers or bowls so you know exactly how much you are eating.

4. Identify trigger foods

the-junk-food-remedyWe all have trigger foods. Those foods we run to absentmindedly in moments of weakness.

You struggle to resist this, you can’t stop eating it once you have started and you even find you dream about it!

You foolishly think it comforts you, but it has a hold of you.

Step 1 on the road  to identifying trigger foods is acknowledging that you know what it is.

Step 2 is to list all the places you are tempted by them and avoid avoid avoid!

E.g – not shopping when hungry, having them in the house, buying them for the kids,

Step 3 is to eradicate them from your life! You don’t need them…

 

5. Keep a food diary

food journalThis is abolsutely the BEST weight loss tool ever. Probably your best weight loss tool. I’ve spent so many years working with ladies who struggle to maintain their ideal weight and this is one tip that just WORKS! You can either keep a paper diary or track online using a computer or your phone with sites such as www.myfitnesspal.com.

It will help you plan and will help you see all your food laid out, keeping your food top of mind and helping you make conscious, healthy choices.

 

It makes you accountable! Try it, it works.

Gaynor Stobie is a personal trainer, nutritionist and life coach based in Liverpool. For more information on health and wellbeing, contact Gaynor on gaynor@b-fit.uk.com or text 07748 298728

KRISTINA’S FAMOUS HUMMUS

B-Fit client Kristina’s famour hummus was the talk of the B-Fit party last year.

After a lot of cajoling she has finally given in and shared her secret recipe with us!

This is a delicious, nutritious snack and can be made and kept for a week in an airtight container in the fridge.

Easy-and-Smooth-Hummus-Recipe-1Basic hummus recipe

Serves 6-8 as a starter

  • 2 x 400g cans of chickpeas (reserve the liquid and a few chickpeas for decoration)
  • 4 tsp tahini (organic where possible)
  • 2 garlic cloves, crushed
  • 1 tsp crushed sea salt
  • 6 tbsp quality extra virgin olive oil (plus extra for drizzling)
  • 3½ tbsp freshly squeezed lemon juice
  • Paprika (optional)
  • Coriander or parsley leaves (optional)

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Rinse the chickpeas in cold water and tip into the food processor. Add the tahini, crushed garlic, salt, lemon juice and seven tablespoons of the reserved liquid from the cans. Turn on the food processor and slowly pour in the oil while it runs.

When the mixture is fully combined and smooth, tip it into a serving dish. Drizzle with some more extra virgin olive oil and decorate with a few whole chickpeas. Sprinkle with paprika and finely chopped coriander or parsley leaves, for colour.

If it feels too dry, add a little more oil and keep blending. Serve with carrot sticks, cucumber, peppers, toasted rye bread, raw broccoli (trust me, it’s lovely!), courgette or tomato.

 

SPICY COD AND BROCCOLI QUINOA PILAF

cod-broccoli_300This nutritious meal is high in protein and should keep the hunger pangs at bay!
Prep time: 25 minutes

Cooking time: 30 minutes

 Serves 4

Ingredients

3 teaspoons coconut or avocado oil
1/2 small onion, chopped
salt and black pepper
1 cup quinoa, rinsed well
2 cups chopped BROCCOLI
1/4 cup raisins
1/2 cup roasted almonds, coarsely chopped
2 spring onions, sliced
4 6-ounce pieces skinless cod, halibut, or striped bass fillet
1/2 teaspoon paprika

Directions

  1. Heat 1 teaspoon of the OIL in a medium saucepan over medium-high heat. Add the onion and season with ¾ teaspoon salt and ¼ teaspoon pepper. Cook, stirring occasionally, until SOFTENED and starting to brown, 3 to 4 minutes.
  2. Add the quinoa and 1½ cups water to the saucepan and bring to a boil; reduce heat to low, cover, and simmer gently until almost all the water has evaporated, 10 to 12 minutes. Fold the BROCCOLIand raisins into the quinoa, cover, and cook until the quinoa and broccoli are tender, 8 to 10 minutes more. Remove from heat and fold in the almonds, spring onions, ½ teaspoon salt, and ¼ teaspoon pepper.
  3. Meanwhile, heat the remaining 2 teaspoons of oil in a large  pan over medium-high heat. Season the cod with the paprika, ¼ teaspoon salt, and ¼ teaspoon pepper and cook until opaque throughout, 3 to 4 minutes per side. Serve with the quinoa pilaf.

THE QUICKEST MIRACLE WEIGHT LOSS PLAN

Want the quickest weight loss plan known to (wo)man?

Looking for a miracle?

Well, I’m sorry to be the bearer of bad news but the truth is, there isn’t one.

Listening to ladies everywhere at the moment at this time of year makes me feel so sad and frustrated for them. They’re all just looking for miracles.

This week alone I’ve heard chats about ketone pills, slimming aids, 28 day juice fasts, meal replacement shakes, a piece of equipment that can melt away tummy fat (apparently it is agony for days afterwards… no thank you!), drinking lemon and cayenne pepper, high fat diets, low fat diets, no carb diets… the list just goes on! Try it yourself, stand in any health food shop or around the vitamin aisles in the supermarkets and watch people gravitate towards these well marketed miracles and listen to the conversations.

Do you want to know THE TRUTH?

There is no miracle cure. Because many of these so called slimming and weight loss aids are actually processed, chemical filled, laden with sugar and salt ‘fillers’  which the body simply cannot process. It is the complete opposite of what your body needs! These chemicals leave you feeling sluggish, slowing your metabolism, cause high blood pressure and potential heart disease. Basically the ingredients of these so called miracles are effectively toxins in your body.

And what do toxins equal? (If you’ve trained with me before you’ll know this answer…) they equal FAT. Body fat. Fat that is stubborn and hard to get rid of.

When your body is overloaded with toxins, it goes into a defence mode and to protect itself, it stores the toxins in fat.

dieting-vs-cleansing-web

So, you could use one of these miracle weight loss cures and get some results really quick, BUT you won’t be getting rid of the original cause – the toxins which are stored in the fat cells! So you will just end up back where you started and hence the years of yo-yo weight loss and diet trap misery will follow.

The B-Fit Way

Now my cure is not instant, and it isn’t a miracle but it does work, with great success and long lasting results and it does promise GUARANTEED weight loss or dropping of a dress size in just 21 days or your money back. It is of course my B-Fit, B-Fabulous 21 Day Weight Loss Plan.

Here’s what B-Fit client Gemma had to say;

“I’ll admit I’ve been one of those who was always looking for a quick fix miracle cure. I can probably tick all of the above as having tried (and failed) at keeping the weight down and the muffin top from getting out of control.

I first did Gaynor’s B-Fit B-Fabulous 21 Day Weight Loss Plan about 18 months ago and could not believe the results in just two weeks, never mind three. My bloating all but disappeared, my energy levels were through the roof, I slept better and most importantly I had much more energy.

testimonial_gemmaI love the fact that the Nature’s Sunshine supplements on the plan are all organic and natural. I can really see a difference and loved the coaching to show me exactly why toxins cause additional fat stores. That visual explanation has stayed with me ever since and was so valuable!

I have used the plan (or “the detox” as I call it) every six months or so to give my body what I like to refer to as a MOT and keep those toxins at bay. You won’t be disappointed!”

£50 B-Fit voucher when you refer 2 friends

As a free gift to you, if you recommend two friends who purchase my B-Fit B-Fabulous 21 Day Plan, I’ll give you a £50 B-Fit voucher to spend on any B-Fit nutrition, exercise or Nature’s Sunshine products.

Text me 07748 298728 for more information or email gaynor@b-fit.uk.com

HOW TO KEEP YOUR NEW YEAR’S RESOLUTIONS

5b55d__A-jar-for-New-Years-resolutionsStruggling already to keep those resolutions? Dreading the upcoming weekend of temptation? 

Take a read of my coping strategies for how to keep your resolutions in 2015

Start small 

Make resolutions that you think you can keep. If, for example, your aim is to exercise more frequently, schedule two or three days of exercise and keep it small to no more than an hour. That way you’re not shocking your system and all of a sudden heading to the gym seven days a week! (None of my clients head to the gym seven days I week by the way, I believe in teaching the RIGHT exercise that saves you time and gets you results). Do not diet. Getting it right and sticking with it is about making a decision and acknowledging that you need to stick with this for life. It is a lifestyle. So start small. In my B-Fit B-Fabulous 21 Day weight Loss Plan one of the main things we do is cut out gluten. If you can maybe focus on just that for a couple of weeks and see how you feel. Remember, if you’re really stuck with your eating then you can always arrange a free confidential chat with me and we can talk through nutrition, teaching you how to enjoy the right foods for life. (Drop me a text to arrange 07748 298728).

Change one behaviour at a time 

Unhealthy behaviors develop over the course of time. Thus, replacing unhealthy behaviors with healthy ones requires time. Don’t get overwhelmed and think that you have to reassess everything in your life. Instead, work toward changing one thing at a time.

Talk about it 

Share your experiences with family and friends. Consider joining a support group to reach your goals, my Group Personal Training course is always incredibly supportive and I also have a group on Facebook where likeminded B-Fit clients support one another and share recipes. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating.

Don’t beat yourself up 

Perfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. Don’t give up completely because you ate chocolate or had a big night out or skipped the exercise for a week because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track.

Ask for support – seek professional help

Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. I’ve said it before and I will say it again, you wouldn’t cut your own hair or fix your own car (unless you’re a hairdresser or mechanic reading this!). With so much conflicting and untrue information out there when it comes to weight loss and getting fit, it’s important to firstly understand that you are unique and your body and goals will not be the same as the next person. You need to find what works for you. When I take on new clients, the journey starts by really identifying where you are now and where you want to be. What is your lifestyle like? Do you have limiting injuries? etc. I tailor a bespoke plan to YOU personally which means you will get better results in less time. I help women to easily and quickly change unhealthy behaviors and get results!

For a FREE confidential chat on your own resolutions and my strategies to help you keep them, arrange a one to one confidential B-Fit talk with me. Call or text me on 07748 298728 or email gaynor@b-fit.uk.com