I WANT TO BE YOUR TRAINER

It may surprise some of you to know this, but I have used a trainer in the past.

Now, you may ask, ‘why would someone who is a 7 years qualified and experienced personal trainer need a trainer?’

There are many reasons: I too need to be pushed beyond what I think I can achieve; sometimes even I need motivation; it’s handy to have another set of eyes on my technique and form; and finally, I don’t know everything – I’ve learned many things from each of the trainers I’ve used.

I believe everyone can benefit from one-to-one input from time to time, whether it’s in fitness, business or life in general.

Does that mean everyone must have a trainer? Of course not, but I do believe the majority no matter who they are or what they do will improve and expedite their results. Great coaches have a way of bringing the best out of you and taking you to the next level. Fact.

I get that it’s a big decision, and that’s exactly why I offer my FREE 1-2-1 session. To see what it’s all about just CLICK HERE.

Why use a fitness coach?

The short answer is that the mere act of hiring a coach can spur you on to achieve new heights of success. For a start, someone else is now involved, investing time in your success, and able to hold you accountable – this alone will make you work harder. Here are a few other reasons:

  • Expertise, applied to you personally – you can’t know everything. Someone who’s an expert in their field can bring in-depth knowledge to your own challenges, likes, dislikes and lifestyle.
  • Motivation – you’ll simply work harder and perform better when someone else is involved. You’ll be a lot more likely to work hard, alot less likely to skip workouts, and in general more prone to taking your program seriously.
  • Accountability– this is by far the greatest benefit of coaching. If you know someone is counting on you, you show up, both physically and metaphorically.  Hiring a coach gives you multiple types of accountability.
  • Love and friendship– I can tell you as both a coach and a client, if you invest in someone emotionally, and they invest in you, and you’re both working towards mutual success, it’s impossible not to grow closer. Your goals are their goals, and so their successes become your successes. This is why I have always said that, on some level, the ‘personal’ aspect of personal training is more important than the ‘training part’.

So can I help YOU to reach the next level?

I’m passionate about helping people LOOK, FEEL AND BE FABULOUS and one way I do this is through personal training.

Remember I offer a FREE 1-2-1 session so you can have a taster and dip your toe. To see what it’s all about just CLICK HERE.

If you’re trying to get to the next level; if you find yourself lacking motivation; if you find yourself spinning your wheels; if you just can’t figure out why you’re not progressing I’d love to help.

Isn’t it time you got what you’ve been working for?

Let’s do this. Together.

Love Gaynor x

OVERNIGHT CHIA OATS WITH COYO YOGHURT

Listen up …

You are going to LOVE this recipe. It’s a must, and my fav breakfast at the moment. Each morsel is so unbelievably creamy, indulgent and decadent.

Do you need any more convincing?!

It’s also a wonderfully simple recipe too, with just four amazing ingredients – oats, chia seeds, almond milk and coconut yoghurt. It’s super high in fibre, healthy fats, and plant protein so you will feel amazing and fully satisfied. I then add a mixture of toppings for extra nutritional goodness, texture and flavour.

It also only takes two mins to knock this all together. There’s zero chopping, cooking time or washing up. So it’s perfect for the busy woman on the go. Not only that it’s portable so if your mornings are very rushed with school runs etc just take the jar with you.

This recipe serves 1 and should last about 2-3 days in the fridge in an air-tight container.

INGREDIENTS

  • 3 tbsp jumbo oats
  • 4 tbsp almond milk (I use Rude Health a lot)
  • 2 tbsp coconut yoghurt (You know I’m a fan of Coyo)
  • 2 tsp chia seeds

TOPPING IDEAS

  • Nuts
  • Sliced mango
  • Fresh berries
  • Grated apple
  • ½ banana
  • 1 tbsp almond butter
  • Handful cacao nibs, goji berries, raisins
  • Drizzling of agave, raw honey or maple syrup

INSTRUCTIONS

  • Place oats, seeds, milk and yoghurt in a jar and stir
  • Place the lid on the jar
  • Store overnight in the fridge for minimum 4 hrs
  • Add your favourite topping and bon appetit

7 BENEFITS OF DRINKING LEMON & HOT WATER

I’m a real advocate of having healthy morning rituals that are non-negotiable. The way you begin each day matters. It sets you up positively, fosters routine and self-discipline. I find when I start the day off right, it’s easier to make better choices the rest of the day.

One of my morning rituals is having a cup of warm water with half a squeezed lemon. It’s so simple, and the benefits are too good to ignore.

Read on to find out about these benefits …

  1. Aids Weight Loss

Lemons are high in pectin fibre, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline state lose weight faster.

  1. Natural Diuretic

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

  1. Balances PH Levels

Lemons are an incredibly alkaline food. They are acidic on their own, but inside our bodies they’re alkaline because the citric acid does not create acidity in the body once it’s metabolised. An alkaline body is the key to good health. And remember a daily dose of Liquid Chlorophyll will also massively help too.

  1. Improves Skin Complexion

The vitamin C helps decrease wrinkles and spots. Lemon water purges toxins from the blood that helps keep the skin clear.

  1. Helps Digestion

The warm water serves to stimulate the gastrointestinal tract and peristalsis. Peristalsis is the waves of muscle contractions within the intestinal walls that keeps poo moving.

  1. Boosts Immune System

Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds/flu, and potassium stimulates brain and nerve function and helps control blood pressure.

  1. Increases Hydration

A cup of warm water with lemon keeps you hydrated. When your body is dehydrated, or deeply dehydrated, it can lead to adrenal fatigue. Your body will struggle to perform to its optimum, which leads to toxic build-up, stress, fatigue, constipation and much more. Your adrenals and thyroid not only create energy but they also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you don’t want to get dehydrated. It’s a recipe for disaster.

Drinking a cup of warm water with lemon in the morning for a month can positively alter your health. It’s simple, quick, and cheap, and the health benefits are huge.

So tell me which one of these benefits is going to get you to try this simple morning ritual? Or, if you’re already a lemon water junkie, what specific benefits have you noticed?

Remember …

REAL CHANGE COMES FROM TAKING CONSISTENT ACTION

Did you like this simple, effective tip?

If you did, you’ll love my other up and coming tips too. So stay tuned. We’re going to cover foods like avocados, limes, and cucumber. All basic, inexpensive ingredients yet so highly nutritious.

If you’re loving the info I’m sharing, make sure to share with other like-minded folks. I want to grow this wellness community, but I need your help 🙂

Gaynor x

SUPERFOOD PROTEIN BALLS

You can always rely on Ross Bridgeford to save the day when you get a serious case of the munchies.

His superfood protein balls pack a huge punch. Jammed full of nutritional goodness, and an abundance of protein, they will lift your energy and banish hunger for hours.

Plus you don’t need to be some cordon bleu chef as all you have to do is blend and roll. Voila!

What’s more, you can make a batch and freeze or store in the fridge for up to 4 days.

INGREDIENTS

  • 1/2 cup almonds
  • 1/3 cup pumpkin seeds
  • 1/3 cup walnuts
  • 1/4 cup black sesame seeds
  • 1/3 cup chia seeds
  • 1/4 cup almond butter
  • 1/2 cup tahini
  • 1/4 cup coconut palm sugar

INSTRUCTIONS

  • Simply blend and roll into balls

8 REASONS TO GO ORGANIC THIS SEPTEMBER

It’s time to shake off the slow pace of summer, and attend to unfinished business.

There’s still a third of 2016 to go so make it count and finish strong. Let’s make September the new January!

It could be the ideal time to find that new job, drink more greens, or start a daily meditation practice.

Or how about going organic? This month is organic September – all 30 days are dedicated to championing organic so it’s a perfect time to make the transition!

I’m in love with organic. I hope you fall in love too if you haven’t already!

So in celebration of organic September, I’ve come up with 8 reasons to make the shift …

1. Organic Food Tastes Superior

Well balanced soils produce strong, healthy plants that become nourishing food for people and animals. The food tastes fresh and real.

2. Reduced Health Risks

Many pesticides are linked to cancers and other diseases. Organic farming is one way to prevent more of these chemicals/toxins from getting into the air, earth and water.

My clients and I detox regularly to get rid of any toxins in the body, and the results are astounding.

The B-Fit 21 Day Weight Loss Plan is the perfect way to do this, and get rid off unwanted and excess toxins, thus removing fat.
3. Meets Stringent Standards

Organic certification is the public’s assurance that products have been grown and handled according to strict procedures without toxic chemical inputs.

4. Preserves Healthy Soil

Soil is the foundation of the food chain. The primary focus of organic farming is to use practices that build and maintain healthy soils.

5. Better For Nature, Enviroment & Diversity

Organic agricultural respects the ecosystem. Wildlife is encouraged by including forage crops in rotation and by retaining fencerows, wetlands, and other natural areas.

Organic farming aims to minimise agriculture’s impact on the environment. The loss of a large variety of species is one of the most pressing environmental concerns. The good news is that many organic farmers and gardeners have been collecting and preserving seeds, and growing unusual varieties for decades.

6. Wide Organic Food & Non Food Choices

Now every food category has an organic alternative. And non food products are also now being grown organically e.g. beauty products, cotton etc

7. Preserves Healthy Water

The elimination of polluting chemicals, combined with soil building, protects and conserves our water resources.

8. Gives Rural Farms A Future

Organic agriculture can be a lifeline for small farms because it offers an alternative market where sellers can command fair prices for crops.

Making the actual swap from non organic to organic is pretty small and easy, but the rewards are huge.

Using organic is kinder to yourself, wildlife and the planet.

Give it a try and see for yourself.

Love Gaynor x

SPELT & BLUEBERRY PANCAKES

Have you tried our B-Fit pancakes? If not, you’re missing out. It’s a must. This recipe makes 12 fluffy pancakes and only take 20 mins from start to finish to create.

INGREDIENTS

  • 2 eggs
  • 400 ml organic buttermilk
  • 1 vanilla pod
  • 300 g spelt flour
  • 1 tsp baking powder
  • 1 tsp salt
  • 325 g organic blueberries (or fruit of your choice)
  • Butter for frying

INSTRUCTIONS

  • Whisk the eggs
  • Add the buttermilk and whisk again
  • Split the vanilla pod lengthways, scrape out the seeds
  • Add vanilla seeds, spelt flour, baking soda, salt to the egg mixture
  • Whisk until smooth
  • Mix in half the blueberries
  • Melt butter in a frying pan
  • Place a dessert spoonful of the batter into the pan
  • Fry until browned, then turn over and brown again
  • Repeat with the rest of the mixture
  • Serve warm with the remaining blueberries
  • Add a little honey if you’re on a cheat meal