STOP SELF SABOTAGE WITH THIS ONE STEP

Let me ask you a question …

Do you take care of yourself?

I’m going to hazard a pretty good guess that it’s likely hit and miss.

I adore helping people and spreading the love bug. But sometimes, when I don’t take care of myself, it all becomes a bit too much. Sound familiar?

For me, having a solid self-care routine is key to protecting my physical, mental, emotional, and spiritual health. It’s also paramount to maintaining my business, relationships, and overall life.

So what is self-care?

Its self-love. Self respect. Supporting oneself. Creating healthy boundaries. Tending to your needs so you don’t become exhausted and run down.

It’s doing things for yourself to help you be more productive, focused, balanced and healthy.

And it’s not selfish. It’s responsible. You can’t serve yourself or anyone else if you’re exhausted right?

I highly recommend you ring fence some time each day for you that’s non-negotiable. I personally love the mornings before the craziness of my day begins. But find out what works for you kiddo!

So what does self-care look like for me?

  • Pamper night having an organic face mask and Epsom bath
  • Watching a funny movie with my kids
  • Going to my weekly salsa class with my girlfriends
  • Having reflexology and sports massage once a month
  • 15 mins yoga every morning first thing

What would be on your list? Create your own routine, and make it non-negotiable. Keep it short, and not an epic one otherwise, you’ll be overwhelmed. Having a clear picture of what you’re going to do before you do it will make the changes much easier.

What does self-care not look like for me?

  • Eating too many sugary foods
  • Spending time with toxic people
  • Comparing myself to others
  • Being too hard on myself
  • Saying yes to things I don’t want to do

Again, what would be on your list? Jot it down.

With any new habits taking action consistently is key. I wasn’t born doing all this. But after constant repeating, it’s become a daily practice for me.

Don’t blow yourself off. Get yourself back on the top of your to-do list. Your important.

Love Gaynor x

ITALIAN STYLE TUNA STEAKS

These tuna steaks are coated in a delicious Italian seasoning, and griddled up hot and fast. Watch the tuna very closely while it griddles. You will want to take it off the moment it’s cooked and not a second later!

INGREDIENTS

  • 2 tbsp dried Italian seasoning (recipe below – mix all together)
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • 1 tsp extra virgin olive oil
  • 2 x 4oz fresh tuna steaks

ITALIAN SEASONING MIX  

  • 2 tbsp dried basil
  • 2 tbsp dried thyme
  • 2 tbsp dried marjoram
  • 2 tbsp dried rosemary
  • 2 tbsp dried oregano

INSTRUCTIONS

  • Mix the Italian seasoning with garlic/onion powder
  • Pat tuna steaks dry with a paper towel
  • Rub the herb mixture on both sides of the tuna
  • Heat oil in a griddle pan on medium heat
  • Sear the tuna for a total 4-6 min, turn once half way through
  • Serve with lemon wedges, salad, and steamed broccoli

LEARN HOW JO LOST 14 CM OFF HER TUMMY !

Earlier this year, one of my lovely clients Jo Austin completed her Platinum Personal Training and Nutrition Package.

The results this lady achieved are simply outstanding …

  • 14 cm off her tum
  • 5 cm off her thighs
  • Dropped 2 dress sizes
  • Increased energy
  • Increased confidence

Pretty cool ugh?!

We used many tricks to achieve these results. I wanted to share 4 of these with you so you too can get your body streamlined, toned and transform your health.

1. Detoxification

Jo massively reduced her toxic intake by avoiding all processed foods and synthetic additives. This gave her body a good internal spring clean.

She specifically followed the B-Fit 21 Day Weight Loss Plan (aka my detox) which is the perfect way to detox and get rid of unwanted, excess toxins thus removing fat.

I am a huge advocate of detoxing, and it’s something I encourage my clients and you to do several times a year.

2. Super Set Training

I got Jo doing fat burning compound resistance exercises such as the multi-planar twisting lunge interspersed with short bursts of cardio. This style of training seriously blowtorches fat believe me!

Jo trained in person with me twice a week plus completed her home routine 3 x 30 mins per week.

3. Hydration

Jo started drinking a lot more water and herbal teas. She also added Liquid Chlorophyll to her water to help cleanse and flush out even more stubborn toxins that the body likes to store in fat.

4. Nutrient Counting

Jo stopped dieting and counting calories. Instead, she started counting nutrients. This made a huge difference. With my help, Jo started introducing lots of delicious nutrient dense foods such as quinoa, nuts, avocado and coconut oil etc

The Platinum Personal Training and Nutrition Package has been a positive game changer for Jo on many levels. If you want to read what she has to say, click here.

And if your tempted to embark on your very own journey then make sure you get in touch by texting or calling me on 07748298728.

Love Gaynor x

CHICKEN & CASHEW STIR-FRY

Fancy the taste of a Chinese but without the added grease, and processed nasties? If so, then this recipe which serves 4 is going to be right up your street!

INGREDIENTS

  • 12 oz organic boneless, skinless chicken breast cut into thin strips
  • 4 tbsp organic soy sauce
  • ½ tsp crushed red pepper flakes
  • 3 tbsp raw cashews
  • 2 tbsp avocado oil
  • 5 garlic cloves slivered
  • 1½ tbsp peeled fresh ginger slivered
  • 1 large red bell pepper cut into thin strips
  • 2 medium carrots cut into thin slices
  • 4 spring onions diagonally sliced
  • ½ cup freshly squeezed orange juice
  • 3 cups lettuce leaves
  • 3 cups baby spinach

INSTRUCTIONS

  • Mix the chicken, 2 tbsp soy sauce, red pepper flakes
  • Cover and set aside
  • Cook cashews in a non-stick grill pan over medium heat for 3-4 min until toasted. Set aside and cool
  • Heat 1 tbsp oil in a non-stick grill pan over medium-high heat
  • Add garlic and ginger, stir-fry for 1-2 mins until golden
  • Add chicken and stir-fry for 3 to 4 mins until no longer pink
  • Transfer to a clean bowl
  • Place remaining 1 tbsp oil in the same grill pan and heat over medium-high heat
  • Add bell pepper and carrots, stir-fry for 3 mins
  • Add spring onions, stir-fry 2 mins longer
  • Continue cooking until all veggies are crisp/tender
  • Return the chicken and any juices to the grill pan
  • Add orange juice, remaining 2 tbsp soy sauce
  • Bring to boil for 30 secs stirring
  • Remove from the heat
  • Mix the lettuce/spinach and place in a wide shallow bowl
  • Spoon the chicken mixture on top
  • Sprinkle with the cashews
  • Serve immediately

 

5 WAYS TO SQUEEZE EXERCISE INTO A BUSY SCHEDULE

Hands up if you lead a busy life? I sure do!

When our schedule becomes crowded, fitness usually falls off the wagon first. It’s not always that you or I don’t want to train – it’s that we genuinely can’t find the time, right?

No matter how hectic your day, I’m sure you can spare me 3 minutes to read my blog on 5 ways to squeeze exercise into a busy schedule.

Here’s how …

  1. Prepare the night before

Exercise is probably the last thing on your mind before you go to bed. Don’t worry, I’m not about to suggest you hit the floor and bang out a set of burpees before your head hits the pillow. All I want you to do is pack your gym bag and schedule in your workout for the next day.

Have you ever made sandwiches the night before so you could grab ‘em and go in the morning? Or set out your work clothes? Well, start doing the same with your gym gear. If you’ve got your kit with you, you’ll be far more inclined to squeeze in a workout on your lunch break or after work. Remember the saying “fail to plan, plan to fail”.

  1. Make exercise the first thing you do each day

Do you set a reminder to shower and brush your teeth in the morning? Of course not ! It’s automatic and so ingrained into your routine you do it without thinking. Try fitting in 5-10 minutes of exercise immediately after getting out of bed. A few lunges, squats, or pushups will do. At this stage, all you’re trying to do is build good daily habits one baby step at a time. After a week, up the duration to say 10-15 minutes. Pretty soon you’ll be getting your daily exercise fix.

  1. Turn your commute into your workout

In practice, not everyone can jog or cycle to work every day – aside from the time it entails, most offices aren’t equipped with showers and changing facilities. There’s nothing to stop you working up a sweat on the way home though! Try jumping off the bus or train a few stops early or parking your car a little further away. With your favourite tunes pumping in your ear and your feet pounding the tarmac, rush hour is transformed into the most productive hour of your day.

  1. Make exercise your job

It’s time you started making a mental shift and viewing exercise as an unskippable extension of your job because guess what? Exercise is critical to your job. Here’s why …

When you work out, it increases blood flow to your body’s tissues – including your brain. Not only does exercise make you feel better, but it makes you think more effectively too. Start scheduling workouts into your calendar as if they were a meeting or important conference call.

Also consider hiring a personal trainer like myself. This will force you to schedule sessions into your calendar, and make you accountable to me! If your interested in booking a free one-to-one session call or text me now on 07748298728. No time like the present!

  1. Less is more

Sometimes less is more and just as effective! No time to slog it out on the treadmill for an hour? No problem. Think about doing some HIIT sessions, intervals, or cross fit!

Everyone’s busy but no one’s too busy to look after their number one asset – their health. So get a game plan together my friend, and make it happen.

With love, Gaynor x

CASHEW MILK

Moo who?!!!

Nut milks such as cashew are a great way to reduce/eliminate the amount of dairy we consume.

This recipe is divine. It’s so creamy and can be enjoyed as a drink on its own, with cereal or poured over desserts instead of regular cream.

It’s easy to prep, and it delivers an awesome punch of protein and good fats from the nuts.

INGREDIENTS

  • 100 grams raw cashews
  • 400 mls filtered water
  • Seeds from ½ vanilla pod
  • 2 pitted dates
  • Pinch Himalayan salt

INSTRUCTIONS

  • Soak the cashews in the water for minimum 2 hours
  • Add to blender with the remaining ingredients
  • Blend until smooth
  • Serve ice cold

START EACH MEAL WITH THIS & YOU COULD LOSE WEIGHT

Water is essential to life. Staying hydrated is critical to our health, wellbeing and can help us lose weight.

Now before we get started here’s some cool interesting facts:

  • If you drink more water your less likely to drink other sugary/calorie laden drinks or overeat hence the positive effect on our weight
  • Studies have found that drinking 500 mls of water before a meal resulted in the loss of an additional 4-9 lbs over 3 month’s vs those who didn’t pre-load with water
  • Research has shown that people who are severely dehydrated have a higher BMI compared to those adequately hydrated

What Is Dehydration?

In simple terms, it’s when the amount of water leaving the body exceeds the amount being taken in. We lose water through breathing, sweating and urinating to name a few.

Dehydration Symptoms

  • Dry mouth
  • Feelings of thirst
  • Loss of energy/concentration
  • Reduced alertness/reaction
  • Headaches
  • Kidney/bowel problems
  • Kidney stones
  • Muscle fatigue/cramps
  • Loss of co-ordination
  • Constipation
  • Dry skin

Another warning sign that you are becoming dehydrated is if your urine is dark. You should be drinking enough water to turn your urine a light-colored yellow. Dark urine is a sign that your kidneys are retaining fluids to maintain your bodily functions, which includes detoxification.

Another sign to look out for is passing less urine than normal. A healthy person urinates on average 7-8 times a day. If your urine is just dribbles or you haven’t urinated in several hours, you may need more water.

How Much Water Do I Need?

Water requirements are extremely individual. It’s determined by your age, where you live, body size, lifestyle and activity levels. Personally, I drink about 3-4 litres per day.

And before anyone asks …

Fruit juices, sports drinks, energy drinks, teas, coffees and other similar high water content drinks do not count. They are a poor substitute for pure filtered water!

Also remember many commercial beverages contain diuretics like caffeine, which will only dehydrate you more. Alcohol also has a diuretic effect, so try not to drink too much. Have a wine spritzer instead of pure wine. Another tip is to alternate between your alcoholic drink and water.

How Drinking Water Helps Weight Loss

Studies have shown that drinking water may:

  • Reduce your calorie intake – if you drink more water, you’re less likely to drink other calorie-laden drinks such as fizzy soft drinks, fruit juices, energy drinks etc
  • Reduce your appetite – drinking water before meals blunts your appetite. Therefore, you’ll eat less and find it easier to lose those extra pounds
  • Increase your resting energy expenditure – meaning you burn more calories at rest. Some studies do suggest drinking water may boost your metabolism

So the moral of the story is drink pure filtered water.

Also remember if you feel thirsty, you are already dehydrated, so simply drinking water when you feel like you need to is not enough. You should sip fluids regularly throughout the day.

I personally always carry a bottle of water everywhere I go. It acts as a great little reminder for me.

Give it a try my friend.

Love Gaynor x

WATERMELON HYDRATOR

Here’s a great little recipe to hydrate and quench your thirst.

Just 3 simple ingredients. Watermelon for a little sweetness. Cucumber and basil for a savoury note. It’s perfect for Summer BBQ’s, brunches and garden parties.

INGREDIENTS

  • 1 large cucumber
  • 3 cups watermelon
  • ¼ cup basil leaves/stems tightly packed

INSTRUCTIONS

  • Wash and prep all ingredients
  • Juice altogether