MY TOP 3 BODYWEIGHT EXERCISES THAT BURN FAT FAST

As you know I’m a big fan of bodyweight (BW) training. It’s been around longer than anything else! Training without equipment, or with limited availability of it, has been used as a way of building the bodies of soldiers for decades. And for ladies like us who lead busy lives running homes, working and managing kids it’s a perfect solution.

I like bodyweight training for a multitude of reasons:

  • Inexpensive
  • No equipment needed
  • Done anywhere at anytime
  • You can set yourself clear, simple and self-motivating challenges
  • Builds muscle, burns fat, and improves overall fitness

With that in mind, here’s my top 3 favourite bodyweight exercises:

Bulgarian Split Squats

Please don’t ask me why it’s called this. I really don’t know. All I know is everytime I get my clients to do a bulgarian split squat they say something along the lines of ‘oh no not that one-legged squat’. It’s a great exercise and after doing this enough times you’ll have ‘glutes that salute’ that resemble a peach!

So why else does the good old bulgarian split squat make my list? Well, it requires more balance which means it engages more muscles. If you engage more muscles you burn more calories. And because you’ve worked 2 legs you’ve increased your overall workload. Which means again more calories burned not to mention the knock-on effects on improved endurance.

Push-Up

Push-ups are a classic exercise that has been around a long time. They’re easy to learn, easy to do, and easy to incorporate. They don’t necessarily need to be just standard push-ups but with a little creation and forward planning, there’s a ton of variations. As well as primarily working your chest, they also fire up and tax your core and triceps. So goodbye bingo wings!

Jump Lunge

Lunges are one of my favourite lower body exercises. Although the legs are the prime movers this exercise is a dynamic movement and so involves your entire body and particularly your core.

When you then introduce the ‘jump’ element to the lunge the core is even more engaged due to the explosive nature. Also, you expend more energy, raise your heart rate and so your metabolism — a great recipe for fat loss. It’s a good bang for your buck as the saying goes. There’s also a plyometric nature to a jump lunge. Although this feels horrendous at the time (been there!) it improves the speed and efficiency of muscular contractions.

So what’s your top 3 bodyweight exercises? Do let me know.

Gaynor x

THE BENEFITS OF GROUP EXERCISE

Small group PT courses are more than loud banging music, fast movements, and shouts of encouragement. These one hour blocks of time offer fun social opportunities, a ton of health benefits, motivation and accountability.

I’ve been running my SMALL GROUP PT COURSE for years and it’s super popular and here’s some of the reasons why:

Social Atmosphere

Attending a small group PT course gets you up off the couch and out to meet local people and make new friends. You’re likely to have more fun exercising in a group than training on your own. Small fitness groups are a wonderful place to meet people who have similar lifestyle goals and needs.

Motivation Boost

Participating in a small fitness group challenges you to work out beyond your perceived limitations. It’s psychological because you tend to want to push hard for the trainer and to keep up with your fellow classmates. Also, the trainer observes your body for signs of fatigue and will motivate and push you to your limits.

Health Benefits

Group exercise comes in a variety of workout styles and formats.

In my SMALL GROUP PT COURSE there’s only 6-8 people and we focus on 6 progressive fat burning sessions (1 per week for 6 weeks) to help you lose weight, tone up, improve your health and fitness and feel fabulous.

But …

It’s so much more than just a course because it includes my proven B-Fit 7 step plan, weight loss and lifestyle advice, nutrition tips on how to eat healthily for life without counting calories, and your own programme designed to do at home.

The other benefit of a group environment especially if you’re a newbie and not sure on good exercise form is that the trainer will spot-check you, correcting your positioning if necessary.

Accountability

A group exercise setting helps keep you accountable and disciplined. When the trainer and other participants ask why you were absent, they generally are concerned for your well-being, and you’ll not want to have an answer like “I sat on the couch” LOL

If you’re required to prepay, your accountability and commitment to attend also increases. That’s exactly why my SMALL GROUP PT COURSE is paid in one go to ensure you’ve got skin in the game and remain committed. It’s tough love but I need you to have both feet in and go for it.

Variety

Doing the same old routine over and over can feel dull and mundane after a while. But small fitness groups tend to emphasize variety to keep it fun and fresh whilst getting you fit and in great shape.

Workout Buddies

One thing I love about small group exercise is the community environment. When working out in a group you’ve other people doing the same workout as you. If you continue going to the same group you’ll probably start to become friends with many of these people. They then become your support system, and the people you can lean on when you’re in a fitness rut.

Price

Lastly, there’s no doubt that if you want very specific results and guidance through your fitness journey 1-2-1 PERSONAL TRAINING is the way to go. But for some folks, personal training isn’t an option due to price. That’s exactly why I developed my SMALL GROUP PT COURSE as an affordable alternative yet no compromise on quality and results.

Overall group fitness has many advantages. It can be a great option for someone who needs a support system, someone on a budget, or someone new to fitness.

Gaynor x

BLOOD ORANGE MARGARITA

INGREDIENTS

  • 2 cups freshly squeezed blood orange (approx 8 oranges)
  • ¾ cup freshly squeeze lime juice (approx 6 limes)
  • 1¾ cups tequila
  • ¾ cups cointreau or triple sec
  • Slices of blood orange to garnish
  • Kosher salt for glass rim

INSTRUCTIONS

  • Mix orange/lime juice, tequila, cointreau or triple sec in a pitcher
  • Refrigerate for at least 30 mins until chilled
  • Wet the edge of your margarita glasses with a damp paper towel
  • Pour salt over a small plate until it covers the bottom
  • Lightly dip the glass with the wet rim into the salt
  • Rotate glass until you have a salted rim
  • Let salt set for about 5-10 mins
  • Fill glass with ice
  • Pour in margarita mix
  • Enjoy and let the party begin