LIZ DROPPED 3 DRESS SIZES, LOST 14 CMS OFF HER TUMMY & DITCHED THE MEDS !

We have another new testimonial.

This time from the lovely Liz Poole. Here’s what this beautiful lady has to say about her B-Fit journey …

“I really enjoyed the B-Fit course both one to one personal training and the group personal training sessions. I still hear Gaynor in my ear telling me how to keep on track. I learnt a whole new lifestyle which allowed me to improve my health, not only my body shape and weight. I enjoyed and still enjoy eating new foods and trying new recipes. Before I joined B-Fit I was not only over weight and unfit, I was also unwell with poor skin and suffering with fatigue. As my diet and fitness improved this allowed me to come off my medication. I now have glowing skin with people commenting on how good I look. I really enjoyed the change in my body shape that the exercise and healthier way of eating gave me. After my course, I felt more positive, was able to be myself and enjoy life without the need to stuff my face with fast food and processed rubbish. I have discovered that I can enjoy exercise and I no longer just give up. I still follow the B-Fit plan most of the time and I exercise regularly. B-Fit has changed my life for the better.” 

B-Fit’s has been a game changer for Liz on many levels.

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

Also, remember you’ve got the FREE B-Fit Session so you can ask questions and dip your toe in before you decide.

To book click here.

Love Gaynor x

BBC 100 WOMEN 2016 + 8 WAYS TO EMPOWER WOMEN

A bit of a different subject this week prompted by the BBC 100 Women 2016.

These women come from all sorts of backgrounds, industries, and cultures. Everything from activists, researchers, campaigners to entrepreneurs. Whatever their story all these women are inspirational and influential. All have astonishing stories to tell.

It’s a fascinating line up which you can read about here.

I’m a great believer in women’s empowerment and I truly believe when women authentically support one another from the heart it’s powerful and unshakable. We can move mountains. Accomplish great things. Reach our highest potential, and go further faster.

So I wanted to share with you 8 ways I believe we can all empower one another with …

  1. Compliment & Encourage

Take the time to compliment your girlfriends. Celebrate their accomplishments. Women feel more empowered when they’re more confident right?! Take for example all the wonderful B-Fit success stories here. Haven’t these ladies done amazing?!

  1. Speak Up & Stand Up

If you see a woman being mistreated, say something. Don’t ignore it. Every time a woman is belittled, it impacts each and every one of us and sends out the wrong message.

  1. Start Early

Got a daughter? Niece or granddaughter? Think about instilling a sense of empowerment in them at a young age. They need to know early on that they can do anything they set their minds to. Instilling these qualities will help create a new army of women who will stop at nothing to achieve their dreams!!!

  1. Mentor & Collaborate

If an opportunity arises to team up and collaborate on projects go for it. We can compliment each other’s skills, support and help each other.

  1. Be A Role Model

One of the easiest ways to empower women is to be a positive role model. Be confident and show them what’s possible if they put their mind to it.

  1. Watch Your Lingo

When you name call another woman, it’s not only horrible but your giving out a message that it’s ok to do this. It’s not. As Gandhi said “Let’s ‘be’ the change we want to see in the world”

  1. Accept All Women

Regardless of skin colour, religion, body size and shape, or sexual orientation we’re all kindred spirits and need to empower each other. Ditch the judgement. Choose acceptance.

  1. Be Kind

I get that not all of us are on a mission to empower women, but we all should be kind. Being kind to our fellow sisters shows the world that we respect all women.

Are you onboard? I hope so.

Let’s do this.

Now I’d love to hear from you. Who are the amazing women who support you? And who do you support? How’s it impacted your life?

Ping me back an email to gaynor@b-fit.uk.com

I can’t wait to hear your story.

Gaynor x

LEARN HOW MANDY LOST 3 STONE & 4 DRESS SIZES

I love seeing my clients achieve amazing changes in their physical health and fitness

But …

I also get as much satisfaction seeing how it positively changes other areas of their life.

Take my lovely client Mandy Harris as an example …

This determined, focused lady has achieved off the chart physical results such as losing 3 stone and dropping 4 dress sizes

But …

She also now adores clothes shopping and her family life has improved too!

Mandy has still a little way to go to achieve her ultimate goal but she’s over half way there and is doing a fantastic job.

Here’s what she has to say in her own words …

“One of the best life-changing decisions I’ve ever made, not only for myself but for my family too. When I first met Gaynor, I put all of my trust into her. I knew I really needed help. I wanted sound nutritional advice and someone to support and guide me. The Personal Training B-Fit provides has opened up a whole new world to me. Apart from an odd class, I’d never really trained or knew how to, now I have my own programme and I love it. I feel so healthy. I’ve lost 3 stone. Dropped 4 dress sizes. I’m more confident. I love clothes shopping, and I’m living a totally different life. I’ve always struggled with my weight, and I’ve tried everything, or so I thought. Gaynor has not only changed my life but set me up for life. I have learnt so much about living a healthy lifestyle, and I have so much more energy now. I feel so lucky to be on this amazing journey. I still have a way to go to get to my final goal, but I’m totally confident Gaynor will get me there.”

There are many things Mandy & I used to get these results. Here are 5 of them for you to try:

  1. Eat Breakfast

There’s no skipping breakfast anymore. Mandy made sure she had something super healthy to kick start her metabolism first thing in the morning.

  1. No More Calorie Counting

Mandy stopped counting calories. Instead, she counted nutrients. All fad diets were ditched, and ‘eating a rainbow of nutritious healthy food’ became a way of life.

  1. No More Rubbish Snacks

With no more calorie counting and consuming adequate nutrients the new focus, Mandy’s cravings disappeared. That means no more snacking on rubbish in between meals.

  1. Introduce Key Supplements

Mandy has incorporated a few good quality supplements to help fill in any nutrient gaps in her diet, especially as she’s on the go with a demanding and busy lifestyle. Mandy added Nature’s Sunshine Liquid Chlorophyll to cleanse, Pea Protein Plus to prevent cravings and Super Omega supplements to help her joints and speed up fat loss.

  1. Made Exercise A Part Of Life

Mandy personal trains with me twice a week, and has completed my B-Fit B-Fabulous 21 Day Weight Loss Plan. She also has access to my home workout videos which can be completed at home. With Mandy being a busy person, this has helped exercise be introduced into her weekly routine at a time that suits.

B-Fit’s Personal Training has been a positive game changer for Mandy on many levels.

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

Also, remember you’ve got the FREE B-Fit Session so you can ask questions and dip your toe in before you decide.

To book click here.

Love Gaynor x

WHITE BEAN & WINTER SQUASH SOUP WITH KALE

Nourishing and hearty – this winter warmer soup you’re going to love 🙂

And the hemp seeds are a wonderful beauty food as they’re rich in omegas and vitamin E which are essential nutrients for healthy skin, hair, and nails.

INGREDIENTS

  • 1 tbsp olive oil
  • 1 chopped onion
  • 4 minced garlic cloves
  • 1 tsp minced fresh rosemary
  • 3 cups (about 1 lb) squash cut into ½” dice
  • 3 cups cooked cannellini beans (or 2 x 15 oz cans drained)
  • 4 cups miso broth
  • ½ tsp sea salt
  • ½ tsp ground black pepper
  • 2 tsp white wine vinegar
  • 5 cups (packed) baby kale
  • 3 tbsp divided tahini
  • ⅓ cup divided hemp seeds

INSTRUCTIONS

  • Warm the oil in a pot over medium heat
  • Add the onion, cook until translucent
  • Add the garlic/rosemary, and cook 1 min
  • Add the squash, beans, broth, sea and pepper
  • Bring to the boil, reduce heat and cover
  • Simmer 15 mins until squash soft
  • Remove the pot from the heat
  • Smash some of the squash into the broth to thicken the soup
  • Add the vinegar, kale, 1 tbsp tahini, and 2 tbsp hemp
  • Cover the pot, let the soup rest 5 mins
  • Season to desired taste
  • Ladle the soup into serving bowls
  • Drizzle with the remaining tahini
  • Scatter the remaining hemp seeds on top

SLOW COOKER SALSA CHICKEN

How can you not love a good ole one pot recipe?! no fuss, minimal prep time, next to no cleaning up and with this recipe delicious too 🙂 🙂 🙂

Simply pop the ingredients in, and let the pot do the work.

Hey presto!

SALSA INGREDIENTS

  • 2 x 14.5 oz cans of diced tomatoes
  • ½ fist full chopped coriander
  • 2 chopped red chillies
  • ½ chopped white onion
  • ½ squeezed lime (or 2 tsp lime juice)
  • 1 tsp organic honey
  • 2 crushed garlic cloves
  • ½ tsp cumin
  • 1 tsp himalayan salt
  • 1 tsp crushed black pepper

SLOW COOKED CHICKEN INGREDIENTS

  • 1 ½ cups chickpeas (either soaked/cooked or canned)
  • 1 ½ cups cooked black beans (either soaked/cooked or canned)
  • 1 ½ cups sweetcorn
  • 1 cup salsa (or throw all above ingredients in the slow-cooker)
  • 1 lb chopped uncooked chicken (any pieces)
  • ¼ cup chopped coriander

INSTRUCTIONS

  • Place all ingredients in a slow cooker
  • Turn on low, cook for 4-6 hours
  • Serve over a bed of wild brown rice, or if following my B-Fit B-Fabulous 21 Day Plan a large healthy side salad

4 EXERCISES TO BANISH ARM FLAB

Batwing arms. Arm jiggle. Arm flab.

Whatever you want to call it, if I got a pound for every time I got asked how to tone the back of the arms I’d be one rich woman!

If you are tired of waving your arms in the air and seeing your underarms jiggle in all directions your in the right place.

When it comes to toned arms it’s a combination of a healthy diet and doing cardio & strength training.

Today, I’m just going to focus on the exercise side of things. It isn’t just about your rep ranges, sets, intensity, and programming. It’s about choosing the right exercises to maximise muscle tone and condition.

First a mini anatomy lesson.

There are 3 main heads of the triceps (hence the word tri) and you have to focus on all 3 in order to tighten and tone your arms to their full potential. The triceps account for over two-thirds of your overall upper arm so don’t neglect them.

The outer head and medial head of the triceps are often targeted with the same exercise, however, the long head is the area which needs more targeted focus. This is also the part of the triceps which sets your arms apart, giving them that overall tone, diamond shape, and fullness from all angles.

Here’s the exercises that will do just that:

Incline Dumbbell Skull Crushers 

This is a perfect exercise to stimulate your long head tricep. You’ll also gain an extra stretch at the bottom with the isometric contraction, and the slight incline on the bench will allow you to gain a fuller range of motion. Focus on using a pause at the bottom of each rep to really maximise that stretch on the long head.

  • Lie on a bench with a slight incline
  • Holding two dumbbells directly above your shoulders
  • Arms fully extended and form a 90-degree angle from your torso
  • Palms of your hands should be facing forward, elbows tucked in
  • Inhale, slowly lower the dumbbells until they are near your ears
  • Always keep your upper arms stationary, elbows tucked in
  • Exhale, use your triceps to return the weight to the start position

Close Push Ups

If you are new to this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.

  • Kneel on the floor
  • Place your hands on the floor closer than shoulder width
  • Extend your legs straight behind you and get into a plank position
  • You are holding your torso up at arm’s length
  • Lower yourself until chest almost touches the floor as you inhale
  • Using triceps, press body back up to the start position and exhale
  • Squeeze your chest at the top

Dumbbell Kick Backs

  • Hold a dumbbell in each hand and palms facing torso
  • Keep your back straight, slight bend in the knees
  • Bend forward at the waist
  • Your torso should be almost parallel to the floor
  • Upper arms should be close to your torso and parallel to the floor
  • Forearms pointed towards the floor as you hold the weights
  • There should be 90-degrees between your forearm and upper arm (start position)
  • While keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended
  • Always focus on moving the forearm
  • Pause at the top contraction, inhale and slowly lower the dumbbells back down

A couple of variations for you …

This exercise can be executed one arm at a time. Also, if you like the one arm variety, you can use a cable with a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).

Weighted Narrow Grip Bench Dips 

Weighted narrow grip dips are a great overall tricep exercise. With this exercise really focus on driving through your triceps rather than your shoulders.

  • Place a bench behind your back and another one in front of you
  • With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body
  • Your arms should be fully extended
  • Legs will be extended forward on top of the other bench parallel to the floor while your torso is to be perpendicular to the floor
  • Have your partner place the weight on your lap
  • Lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm
  • Keep the elbows as close as possible throughout the movement
  • Forearms should always be pointing down
  • Using your triceps push your torso up again while exhaling and squeeze at the top

Have a play with these exercises, and be sure to let me know how you get on.

Any Q’s shoot me an email to gaynor@b-fit.uk.com. Until next time have a super week.

Gaynor x

IF NOT NOW, WHEN?

With just under eight weeks to go until Christmas, the clocks having just gone back, the darker evenings and the focus turning to the festive season, I’m hearing more and more excuses on reasons why people can’t train, eat well, and why they can’t start making changes now.

I’ve heard all of these a million times before. Which one of the following excuses have you used?

Don’t have time. Too busy. Too much on.

My reply …

Make an appointment with YOURSELF in your diary and KEEP IT. We all have the same 24 hrs. A workout accounts for 4% of your day. So stop making excuses.

I can’t train because the kids are on holiday.

My reply …

The kids are always on holiday, or so it feels. Let’s make it work round the kids or even better – let’s involve the kids.

Want to lose a bit of weight first so just going on another crash diet, then I will start.

My reply …

You will just slow down your metabolism even further. How many of those have worked long term? Zilch. All your doing is making it harder on yourself to lose weight in the future.

Going on holidays soon so there’s no point starting before, I will just put it all back on.

My reply …

Lots of my clients actually lose weight on holiday. They know how to enjoy the right foods, make the right choices whilst eating out, and do a bit of the right exercise. It’s become a way of life for them.

Read how I eat and train on holidays HERE.

I’ll start after Christmas, Easter, Halloween …

My reply …

Why wait? Just start now and stop making those excuses.

It’s too expensive, I can lose the weight myself.

My reply …

Obviously, everyone has differing budgets. Maybe you can lose weight yourself, but it’s like trying to cut your own hair. The right professional help is money well spent as you will get the look and results you want. I also offer group personal training at a reduced rate. Call me on 07748 298728 or email gaynor@b-fit.uk.com to find out more.

I have to put my family’s needs first.

My reply …

If you make your health your priority – you will be fitter, healthier, feel better about yourself, and be able to enjoy and look after your family a lot better. You’ll also be setting a great example to your children in terms of eating healthily, exercising and looking after yourself. You only have one body – look after it.

So what is stopping you? What excuses do you use? Call me on 07748 298728 or email gaynor@b-fit.uk.com and let’s start now.

BLUEBERRY PORRIDGE

There’s nothing quite like a warming hearty bowl of porridge on a nippy Autumn morning. Be sure to add this recipe to your repertoire of go to breakfasts ideas. It’s delicious and guaranteed to be a sure winner 🙂

INGREDIENTS

  • 2 tbsp fine/medium oatmeal
  • 1 tbsp desiccated coconut
  • Pinch of salt
  • 1 tbsp ground flaxseed
  • ½ cup frozen blueberries
  • 1 tsp manuka honey
  • Raw coco nibs
  • Oat milk
  • Apricot kernels (optional)
  • Chopped banana (optional)

INSTRUCTIONS

  • Place all dry ingredients (except flaxseed) in a saucepan
  • Cover with boiling water
  • Stir and cook over a low heat until it thickens
  • Add more water if needed
  • Stir in the honey and blueberries
  • Add the flaxseeds before serving
  • Serve with oat milk, coco nibs, apricot kernels and banana