JOANNE’S PROGRESS AFTER 4 MONTHS

Joanne has been training with me since April and has made fantastic progress in a short amount of time.

Here is what she had to say:

“I have been training with Gaynor for the last four months.

For me it was a huge step, I was overweight, unhealthy, lacking in confidence and recovering from anxiety issues.

I have dropped two dress sizes and lost 14 cm off my tummy, I am 18lbs lighter, more toned, eating healthy and nutritious food and enjoying exercising.

One of the best things for me is that I now feel strong – it’s such an empowering feeling. I go out more, my confidence has returned, and my outlook on life has changed. I have learned so much from Gaynor- its one of the best decisions I have ever made.”

If you would like to see results like Jo, get in touch! Txt me and book a free confidential chat 07748 298728

jo Austin after pic sports bra side july 15_Fotor_Collage

SNACK ATTACK AND HOW TO CHOOSE YOUR SNACK BATTLE WISELY

Healthy eating and avoid the attack of unhealthy snacks

3_292_1390241980You start a new healthy eating plan, and let me guess. Breakfast is OK (I mean if you’ve trained with me I’ve no doubt given you loads of breakfast recipe ideas) and usually dinner is OK, as long as you’ve prepped and pre-decided on a healthy and nutritious recipe.

But…

The rest of the time, it’s really hard work isn’t it?

One way we can avoid these long periods of not eating a full meal, avoiding the lure of the vending machine and devouring the whole crisps section in the petrol station (because your brain is telling you you’re famished and you can’t possibly survive without it) is to make sure we’ve prepped some great and delicious snack ideas that you can turn to when the cravings hit.

Here are some of my favourite snacks and those of my B-Fit clients:

  •  Two celery stalks, sliced into strips and dipped in 2 tablespoons of guacamole
  • One ounce of goats cheese spread on 1/2 a cup of cucumber slices.
  • One hard-boiled organic egg, sliced and sprinkled with himalyan pink salt and pepper (always a good option to always have eggs in your fridge).
  • A warm and comforting cup of your favourite soup brightened up with a squeeze of fresh lemon (take it in a flask if you need to).
  • Greek yoghurt/ Co-Yo coconut yogurt with nuts and blueberries.
  • Unsalted brazil , almonds, hazelnuts  (easy…always have some to hand).
  • Left overs from the night before.
  • Using romaine lettuces or Chinese leaves as your bread replacement for sandwiches eg fill with hummus or feta with pomegranate
  • Small sweet potato with tuna/ lemon and peppers
  • A green pea protein Smoothie http://bfit.eu.nspshop.com/pea_protein_plus_(465g).htm
  • Raw carrot sticks with organic almond butter (or any veg stick you like).
  • Mushed avacado and sliced tomato on an organic brown rice cake or piece of toasted rye bread

i could go one and I’m sure you have more ideas.

In fact, sharing is caring and I love to get my clients to share their own favour recipes so do get in touch and let me know what you favourite recipes for snacks are.

Making sure you have these snack ideas in place,

Your preparation in place,

Your plan in place,

Your tracking diary/plan in place…

..and being held accountable is

the best & quickest way to guarantee

Inch loss

Fat loss

Muscle building

Fitness

Improved health

and body shape goals…

…and guess who can help with that..?

YUP, B-Fit.

If you fancy a free one to one session to see how

you will benefit Click here 

And we’ll sort out an informal chat soon.

Gaynor x

ROAST TOMATOES WITH MINT AND PARSLEY COUS COUS

I’ll admit I’m guilty of not always including vegetarian recipes on this blog and this one caught my eye today. It’s definitely one that sounds amazing and the variety of tomatoes will really enhance the flavour.

Serves 2

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Ingredients

  • 650g tomatoes (red, orange, yellow, green, cherry etc)
  • Crushed clove of garlic
  • Avocado oil
  • Red onion, peeled and sliced
  • 400ml vegetable stock
  • 100g cous cous
  • 15g mint
  • 15g parsley
  • 1 tbsp harissa paste

Method

Put 650g of assorted small tomatoes (red, orange, yellow, green, cherry etc) into a roasting tin with a crushed clove of garlic and 2 tbsp olive oil. Peel and slice a red onion and add it to the tomatoes with a seasoning of salt and black pepper. Roast at 200C/gas mark 6 for 25-30 minutes until the tomatoes are soft and the skins lightly browned.

Bring 400ml of vegetable stock to the boil. Place 100g of instant couscous into a heat-proof bowl, then pour the boiling stock over, cover and leave for 15 minutes. Roughly chop 15g each of mint and parsley.

Use a fork to lightly crush the tomatoes so the juices bleed into the pan, then stir in 1 tbsp of harissa paste. Stir most of the chopped herbs through the couscous with a fork. Serve the roast tomatoes and their juices on top of the couscous. A few herbs can be added on top.

WHY YOU NEED TO KEEP SHUFFLING

WE ARE ALL HUMAN.

Let me state that first of all. As a busy working Mum, I get it and understand the pressures and the hard graft it takes to just well… sometimes tackle each day!

Sometimes life is hard. Sometimes getting fit is hard, but sometimes doing what you need to do to maintain and keep your levels of fitness is even harder.

Staring a new healthy life is hard and staying with that healthy lifestyle is hard. Eating well and losing the fat, well its just hard isn’t it?

Sometimes days and days pass by, life gets in the way and it’s damn hard just feeling like you’re keeping all those balls you constantly juggle, well moving.

But (and I know you’re wondering why my usual positive and upbeat tone has taken a somewhat negative edge… but bear with me)…

Moving is the key and the secret. Moving forward, even if it’s just the tiniest distance, towards your goals is movement in the right direction.

Chip away.

One positive and right decision at a time.

(Head out for that half hour walk)

Take a step forward, even if it’s just the smallest step.

(Graciously say no to the delivery of cakes that just arrived in the canteen).

On ‘those days’ – you know the ones – stress, work, relationships, family life, hormones, just not feeling ‘it’…just do ONE simple thing that keeps you heading in the direction you want. Just ONE thing that keeps you shuffling forwards.

Shuffling forwards not only make life seem a tiny bit better and help alleviate guilt,  but most importantly, these tiny steps add up to big steps and achieving big goals.

It could be completing an extra set of exercises

It could be an extra bit of food prepped for tomorrow

It could be a quote you read (and re-read to motivate yourself)

It could be a mantra you say to yourself

It could be a piece of music that lifts you up

It could be a new class to try (I’ve got an offer on my group personal training course!)

It could be buying yourself a bunch of flowers

It could be booking that massage you promised yourself

It could be 1 extra small bottle of water compared to yesterday

It could be half a kilogram extra on the weights

It could be texting me and booking in for a free confidential chat and working through what it is exactly you want to achieve and me helping you shuffle forward with the right steps to get you there.

Anyway, you get my point. Whatever you do, just keep moving. Keep shuffling. You’ll get there, and if I’m not already, I’d love to help you. Text me and let’s chat.

Gaynor x

07748 298728

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WHICH DIET HALVES CANCER?

Scientists have claimed that women are halving their risk of getting womb cancer by following a certain diet packed with fruit, vegetables and nuts.

So what is this diet?

It’s not a “diet” as we know it in the sense of weight loss, but the way of life of many women who eat the Mediterranean way.

Womb cancer is known to be linked to age, weight and diet – but scientists have now found that those who eat a Mediterranean diet are less likely to develop a tumour in the uterus.

Those who stick most closely to a diet of vegetables, fish, cereals and other Mediterranean foods lower their risk of womb cancer by 57 per cent, according to a study published in the British Journal of Cancer.

A team of researchers from Italy and Switzerland investigated the diets of 5,000 Italian women and linked it to their health later in life.  The team broke the Mediterranean diet down into nine different components and measured how closely the participants stuck to them.

The diet includes eating lots of vegetables, fruits and nuts, pulses, cereals and potatoes, fish, monounsaturated fats, which restricting the intake of meat, milk, other dairy products and alcohol.

Cancer risk is affected by our age and our genes but a healthy lifestyle can also play a part in reducing the risk of some cancers.

Not smoking, keeping a healthy weight, being active, eating healthily and cutting down on alcohol helps to stack the odds in your favour.

Some 8,500 British women are diagnosed with womb cancer each year – and rates have soared by 50 per cent in the last two decades, so it makes sense to do everything you can to reduce your risks.

Interestingly, the Mediterranean diet pretty much follows the same principles as my B-Fit B-Fabulous 21 Day plan which I’ve specially created to give you an all round education on nutrition, access to online seminars and exercise videos when it suits you and a plan going forward for all round health and wellbeing after the 21 days are up.

Have a read at some of the successful women who have embraced the B-Fit B-Fabulous 21 Day Weight Loss Plan, which guarantees success.

As always, if you ever want a confidential and understanding chat on how you can eat for health and wellbeing (and lose weight as a bonus!) then text me and arrange a free consultation. 07748 298728

 

Gaynor x

GRIDDLED CHICKEN WITH QUINOA GREEK SALAD

Sticking with the Mediterranean theme this week, give this delicious hot salad a try. Wow any party guests with this easy and nutritious dish.

recipe-image-legacy-id--1201615_11Ingredients

  • 225g quinoa
  • 25g coconut oil
  • 1 red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 400g chicken mini fillets
  • 12 tsp avocado oil
  • 1 tsp olive oil
  • 300g vine tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • 1 red onion, finely sliced
  • 100g feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Method

 

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, mix the coconut oil, chilli and garlic into a paste. Toss the chicken fillets in 2 tsp of the avocado oil with some seasoning. Lay in a hot griddle pan and cook for 3-4 mins each side or until cooked through. Transfer to a plate, dot with the spicy paste and set aside to melt.
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the olive oil, lemon juice and zest, and season well. Serve with the chicken fillets on top, drizzled with any spicy chicken juices.

DRINK THIS EACH MORNING

41qe13oeBYL._SY355_Want to know a really easy to make drink that has all the benefits of boosting energy, improving digestion, helping your immune system and aiding weight loss?

You do?

Well read on!

This simple drink can help to eliminate

toxins.

We are bombarded by toxins in so many ways every single day. Air pollution, cosmetics, household cleaners, drinking water and of course

cleaners, drinking water and, of course, all of the chemical additives, pesticides, hormones, antibiotics and other harmful toxic compounds in the food that we eat. (Although if you have been training with B-Fit you’re hopefully eliminating a lot of those now?!).

Toxins harm the boys and hamper its natural functions in so many ways. The include the following:

  • hormonal balance
  • digestive disruption
  • immune suppression
  • slow dow the metabolism
  • sap you of energy
  • and FAT STORING

So, this simple drink can help eliminate the toxins that cause these problems.

lemonwater

All you do (each morning) is get a glass of, ideally purified, drinking water at room temperature and squeeze a full lemon into your water.

Drink it about 10 minutes before you eat your breakfast. Easy! Simple and effective.

So why is it so good?

  • aids digestion
  • stimulates bile production
  •  it is a liver cleanser
  • helps immune function
  • lemon contains powerful antibacterial, antiviral and immune boosting components
  •  even though lemons contain citric acid, the effects on the body are alkalising
  • Lemon helps draw uric acid from the joints
  • lemon helps reduce inflammation
  • the scent of lemon is a mood booster and helps reduce anxiety
  • helps you to lose fat

This is just one small way I help B-Fit clients to rebalance their hormones, lose fat, get fit and feel fit and fabulous.

If you haven’t yet had an informal and confidential one to one chat with me about how B-Fit can help improve your life, get in touch!

Text me on 07748 298728.

Gaynor x