All posts by b-fit_gaynor

UNDEREATING & TOO MUCH CARDIO SLOWS DOWN FAT LOSS

Have you ever been guilty of under eating, and doing excessive cardio to lose weight? Be honest!

If I had a pound for every time I hear these scenarios I would be one rich Gaynor.

I can see the temptation BUT in the long term it will slow down your fat loss and have a negative impact on your overall body composition.

Here’s why…

Slower Metabolism 

Your metabolism is affected by the amount of calories you consume each day, it adapts to this and responds accordingly.

If you drastically drop your calories for too long you will lose weight, but you will be causing your metabolism to slow down too quickly.

You will eventually hit a plateau and struggle to progress. You see by this point there are fewer calories left in your diet to remove and let’s face it there’s only so much cardio you can do. In other words, you’ve maxed out your options too soon.

The best way to lose fat is slow and steady by gradually feeding and allowing your body to utilise fat stores whilst feeding it correctly to protect your metabolic rate. Believe me, you do not want to mess up your metabolism from doing things extreme. Not only is it unhealthy but it also messes up your hormones which can be very tricky to correct.

Less Lean Muscle  

Another common knock on effect of under eating is a loss of lean muscle. Muscle will be catabolised very quickly if you’re not consuming enough calories and amino acids from quality food sources.

A loss of muscle stalls your metabolism and affects the look of your physique. Nice lean muscle gives tone, definition and curves ladies so do not be afraid of it.

Also, muscle is metabolically active tissue, therefore, the less you have the fewer calories you burn. The more you have the more calories you burn.

Poor Performance 

The less muscle you have the poorer your performance will be when exercising. You’ll be weaker as you’re trying to run your body on a low tank of fuel.

The knock-on effect of poor performance is you’ll struggle to stimulate the muscle properly to burn off calories and every workout will become harder. It’s a vicious circle.

All of these negatives can be avoided and managed, just by eating sensibly, ensuring you’re not under eating and allowing gradual positive changes to take place.

Like with many things patience is key. You will get there I promise.

Love Gaynor x

GREEN TEA – A FAT BURNING PHENOMENON

Want to lose body fat? Want to lose it naturally and easily?

If so, keep reading cos today we’re talking Green Tea and how it’s considered one of the healthiest beverages on the planet and proven to help you lose body fat.

The secret lies in a compound in Green Tea called Polyphenols which helps you get lean. Hence, it’s become so popular as a drink.

As you know, there’s tons of health fads out there. Most are total nonsense, but Green Tea is one of the good guys and gets the thumbs up from me.

It’s been enjoyed for its taste and medicinal powers for 5000 years originating from China. It’s made from fresh leaves of the camellia sinensis plant and comes in various forms such as dried leaves, decaffeinated, capsules, and liquid preparations.

Health Benefits

The secret behind the benefits lies in the powerful antioxidants it contains. Green, oolong, and black teas all come from the same plant but what makes green tea healthier is the way it’s processed. Green Tea is steamed as opposed to fermented. This prevents the valuable compounds from being oxidized resulting in the highest concentration of powerful antioxidant polyphenols, keeping the caffeine content low and tannins (that inhibits absorption of nutrients) non-existent. These antioxidants neutralize free radicals and may help prevent health problems such as cancer, heart disease, and premature aging.

Green Tea also contains alkaloids such as caffeine that provide a stimulant effect which means you can skyrocket your 24-hour energy expenditure to create the perfect environment for maximum fat burning.

Other benefits of green tea are it reduces cholesterol, lowers blood pressure and prevents abnormal clots, it boosts immunity, treats cardio vascular, inflammatory and liver diseases as well as diabetes, stress, arthritis, skin damage and infection.

Harmful Effects

The only possible negative is the caffeine content. And as you know drinking excessive caffeine for prolonged periods can cause insomnia, nausea, irritability, palpitations, urination, headaches and loss of appetite.

However, green tea contains a quarter the caffeine of coffee, and you would have to be drinking a ton of it to cause these side effects.

Here’s some tasty green tea recipes for you to try …

Mint Green Tea

  • 1 tsp green tea
  • 1 tsp fresh mint, chopped
  • 200 ml boiling water

Place the green tea and the mint in a warmed teapot. Add the boiling water, cover and leave to infuse for 5 minutes. Serve hot or chilled.

Heart Chai

  • 1 tsp green tea
  • 1 tsp black cumin seeds
  • 1 cm piece of cinnamon stick
  • 1 tsp lemon balm
  • Small pinch of cayenne
  • 300m ml rice, oat, hemp or your fav nut milk
  • 1 tsp honey (optional)

Place all the ingredients, except the honey in a small saucepan, bring to the boil and simmer gently for 2 minutes. Strain into a large cup, add the honey if desired, and serve.

One final important point …

Don’t over steep green tea otherwise it will taste bitter and astringent. Not nice ☹

Thanks as always for all your love and support. And as usual hit me up with any burning Q’s you have. I’m here to help.

Love Gaynor x

CUCUMBER MINT INFUSED WATER

How can water taste this good? Drinking enough water every day can be challenging right? I mean let’s be honest, water can get really boring. But with recipes like cucumber mint infused water, you’ll be chugging water back like a true pro.

As a gauge aim for half your bodyweight in ounces per day e.g. if you weighed 150 lbs divide this by 2 = 75 ozs of water.

The health benefits of cucumber include vitamins C, A, K, and B5, as well as manganese, potassium, and magnesium, endowing health benefits that fight inflammation and infection while helping to produce energy and support bone and heart strength.

Cucumbers are made up primarily of water and so you’ll find this recipe extra hydrating and refreshing.

INGREDIENTS

  • 1 large organic cucumber
  • 1 cup organic mint leaves
  • 1 gallon of water

INSTRUCTIONS

  • Chop up your cucumber into small cubes, add to blender
  • Add the mint
  • Pour 4 cups water into the blender from your gallon
  • Blend on high for a couple minutes
  • Strain using the strainer into a large jug
  • Add strained liquid to rest of the gallon of water
  • Chill and enjoy

BARBECUED TROUT IN NEWSPAPER

Trout is an oily fish rich in omega 3 which is really good for healthy hair, skin, and nails.

It also aids weight loss because the good fats and protein keep you fuller for longer plus it’s delicious and this recipe won’t disappoint.

Serve with a crunchy green salad or something like my WARM RED PEPPER, SPINACH & COURGETTE SALAD.

INGREDIENTS

  • 2 whole trouts, gutted and cleaned
  • 1 bunch fresh coriander
  • 2 stalks lemongrass
  • 4 cloves garlic
  • 5cm piece ginger
  • 1 red chilli (optional)
  • 6 fresh, frozen or dried kaffir leaves
  • 4 limes
  • Olive oil

INSTRUCTIONS

  • Pre-heat BBQ so it’s hot or until coals turn white
  • Rinse the fish under cold water and pat dry
  • Twist the stalks off from the bunch of coriander
  • Place in a pestle and mortar
  • Keep the coriander leaves for the garnish
  • Chop lemongrass, add to mortar
  • Peel and slice ginger/garlic, add to mortar
  • Slice chilli, add to mortar
  • Add kaffir to mortar
  • Bash all these ingredients to release the flavours
  • Take a double sheet of newspaper. line with greaseproof paper
  • Have one sheet per trout
  • Slice 3 limes, place a line of the slices in middle of newspaper
  • Lay the fish on top
  • Stuff the cavity with half the herby mixture
  • Season with sea salt and drizzle with olive oil
  • Top with more lime slices and drizzle with more oil/salt
  • Wrap up the newspaper and tie with string
  • Dunk both parcels in a bucket of water
  • Soak for no more than 5 mins
  • BBQ the fish parcels uncovered for 30 mins until flesh firm
  • Remove the fish from the paper, drizzle with any juices
  • Top with coriander leaves
  • Serve with lime wedges

LEARN HOW AMELIA REDUCED HER TUMMY FAT

Another amazing success story has just landed into B-Fit HQ.

Amelia is nothing short of inspirational, and I have to say I shed a tear or two reading her story. It reminded me why I do what I do.

So read for yourself below and take strength and encouragement that you can achieve this too.

If you’re in a similar space to where Amelia was at the beginning get in touch with me on 07748298728 or email me here …

GAYNOR@B-FIT.UK.COM

Love Gaynor x

…………………………………………………………………………………

Evening Gaynor

I know it’s late but I’ve just sat down and read this week’s blog.

They are always really inspirational and I’m not saying this note will be but what I do know is that if I didn’t start the SMALL GROUP PT and do the 21 DAY FAT LOSS PLAN I wouldn’t be feeling as positive as I am today.

14 months ago I looked at some photos of me that family members had taken and I felt totally deflated. I didn’t recognise myself. I looked bloated and unhealthy and I knew that I needed to make a change.

After taking the plunge I started the SMALL GROUP PT and loved it. All the ladies were friendly and I enjoyed the sessions even though they were tough. The nutritional advice was great and after the initial shock to the system, I found it fairly easy to follow. Although I made the most changes to my diet my family also reaped the benefits. I feel fitter and lost pounds and inches and even entered into a 5k. I loved it.

I then went on to do the 21 FAT LOSS PLAN which gave me the extra boost I needed. The reduction in my tummy fat was the biggest difference after doing this. Family and friends all commented and some even signed up. I felt great in a dress I bought for my brother’s wedding which was a nice change.

I have continued with the principles and next Saturday I am doing Total Warrior in Leeds, a 12k 30 obstacles race. I am doing it for charity which is a great feeling. I have to say I feel fitter and stronger than I have in years and whilst I still can’t say I love the way I look I feel much happier than I did when I started and I will be wearing bikinis rather than costumes on this year’s holiday!

I know I see you fairly regularly but wanted to say had it not been for you I doubt I would have felt capable of any of this. I hope that this gives anyone of a “certain age” the push they need to make that change and start your sessions.

Amelia

AMELIA DROPPED 2 DRESS SIZES & LOST INCHES IN ALL THE RIGHT PLACES

We have a new testimonial from the lovely Amelia Brooks. Here’s what this stunning and inspirational lady has to say …

“Starting to train with Gaynor in her SMALL GROUP PT SESSIONS and following her B-Fit 7 step plan was the kick start I needed to help me get back on track. Like a lot of 40 somethings juggling a home, work and children I realised a couple of extra stone had gradually crept on and I began to feel really self-conscious. The sessions were challenging but also fun. I found the meal plans easy to follow and after a while, I felt it became the norm to follow.

My fitness gradually increased and I had a lot more energy. I even competed in a 5k run for charity and did it in a great time. This spurred me on and I then did Gaynor’s B-FIT 21 DAY WEIGHT LOSS PLAN. This was slightly more prescriptive but none the less not complicated to follow.

Over the last 8 months, I have really changed my shape, loosing inches in all the right places from my thighs, hips, and tummy. 11 cm from my waist and 9 cm from my bust. I have dropped 2 dress sizes but more importantly feel a million times better than I have in years. I couldn’t recommend Gaynor enough and if I can do it, anyone can!”

TRY THIS FREE FAT BLASTING BODYWEIGHT WORKOUT

I’m a firm believer that you don’t need to go to the gym to get fit.

There’s a gazillion ways to trim down and get toned that don’t involve sweaty intimidating gyms. Not to mention the time you waste getting there/back, and the expensive membership fees.

I don’t normally share free workouts in my blogs simply because I don’t know everyone’s specific goals, health, injuries, imbalances, and mechanics … which is why at B-Fit we do an in-depth assessment of each client before we start.

But on this occasion, I’m going to break the rules and share one of my most popular B-Fit fat blaster bodyweight workouts, and just in time for Summer too.

The great thing about this workout is you can do it anywhere – home, hotel room, garage, beach, and at the park.

In a nutshell – anywhere.

So give this thigh shrinking, fat burning workout a go and be sure to let me know how you get on ok?!

It’s suitable for anyone but especially if you’re looking to lose weight, drop inches and get toned whilst also strengthening your heart/lungs and giving yourself a nice dose of happy endorphins 😊

Let’s jump straight in.

WORKOUT GUIDELINES

  • Warm up before you start
  • Complete circuit 4-5 times per week, a minimum 3
  • Complete with or without weights
  • Go straight from one exercise onto the next
  • Rest 30-60 secs after entire circuit
  • Reduce/increase rest according to fitness levels
  • Repeat entire circuit 3-4 times

WORKOUT

Click the links below to see a video demo of each exercise.

As I said be sure to let me know how you get on, and if you’ve any questions ping me an email to GAYNOR@B-FIT.UK.COM

Also …

If you need extra help or something tailored specifically for you then book a FREE B-FIT SESSION. Simply give me a tinkle on 07748298728 for a confidential no obligation chat.

Another option is a FREE trial of my SMALL GROUP PT COURSE this Thursday 22nd June at 7pm in St Stephen’s church hall, Hightown.

If you’re up for some fat burning fun and games with yours truly + some lovely women then come along.

Exercise should be fun, time efficient and get results. Combined with the right food, and a good night’s sleep you’ll be well on your way to feeling fit and fabulous.

Thank you, as always, for reading and allowing me to be a part of your world.

Until next time, have a super week.

Love Gaynor x

STUCK IN A RUT AND NEED A MOTIVATIONAL KICK IN THE BUTT?

I can’t believe it’s mid-June already. Nearly half way through 2017.

The new year seems a long distant memory huh?

I’m not sure where you’re at with your goals, but what I do know is we’ve all started things, and then fallen off the wagon right? And that’s ok. We’re human.

But there is no better time than NOW to begin, re-boot and follow through with CONSISTENT ACTION.

Trust me, your future self will thank you.

So if you’re looking to get re-focused and knock those goals out of the park, but don’t know where to start you’re in the right place.

The following 4 tips will get you raring to go:

DISCOVER YOUR WHY

Out of all the things I’m sharing this is the most important.

Your why is what will drive your success. To find your why, dig deep and identify what drives/excites you to achieve your goals.

A well-developed why will clearly and powerfully help you break through unexpected obstacles and guide you as you prioritise your time, and focus.

To help you discover your why, answer the following questions …

Why do you want to live a healthier lifestyle? e.g. would you like to have more energy and lose a few pounds so you can be more active with your kids? Have you had a health scare and the time is now to really get it together for you and your family? Or maybe you want to look/feel fabulous to get back on the dating scene?

If your why is strong enough. Compelling. Authentic. From your heart. You will be motivated to start and keep moving forwards towards your goals. As human beings, our neurology is wired to move away from pain and towards pleasure.

FIND YOUR TRIBE

This may seem bias but I genuinely mean this – myself and all the women who attend my SMALL GROUP PT classes are shamazing. We’re a group of beautiful souls who are all loving, non-judgemental and super supportive. Why not come along and see for yourself? CLICK HERE for details.

HIRE A COACH

When I want to learn something new, achieve goals and be held accountable I hire a coach. There are certain jobs within my business I’ve needed help with so I got in the expertise I needed. Sometimes you just need help and there’s no shame in that. None of us can be great at everything.

Remember to take me up on my FREE B-FIT SESSION. You can dip your toe in with zero risks or obligations.

MUSIC CAN RAISE YOUR GAME

When you get to the gym or go for a run and realise you’ve forgotten your iPod, how do you feel? Lost? Me too.

For me, it’s an essential, and I don’t feel I can train properly without some kind of music. We’re all aware that music can help with motivation, but did you know there’s a lot of scientific evidence to back this up?!

Get your playlist to the ready and give it a go.

So what do you do to give yourself a motivational kick in the butt? Let me know, I’d love to hear your thoughts.

Lastly …

Do you have a friend who needs a little motivation? If you do, make sure you share this blog, it could really help them.

Remember this is all about becoming a new and better version of your already-amazing-self.

Routing for you 😊

Love Gaynor x

LEARN HOW IRENE LOST BELLY FAT

Would you like to lose belly fat? I bet you do.

That’s exactly what my lovely client Irene achieved after working with me.

Just like many of us Irene wanted to feel healthier, fitter, and tighter by losing a few pounds and inches. Her measure of success and attaining those goals was to get into her pencil skirt and golf shorts. Not all at once of course 🙂

Maybe yours isn’t golf shorts or a pencil skirt but how about …

Getting into smaller jeans?

Using one less notch in the belt?

Getting into your wedding dress?

Whatever it is choose something that’s personal and meaningful to YOU.

Coming back onto Irene, I’m so proud of her as she’s smashed all her goals by making positive lifestyle changes, did the right type of exercise and ate well.

I’m a firm believer in getting the basics right and making them habitual. Consistency is key.

Irene took me up on my FREE B-FIT SESSION. Make sure you do too. This allowed her to dip her toe in with zero risks or obligations.

Then she did my 1-2-1 NUTRITION & PT COURSE plus she also comes to my weekly SMALL GROUP PT COURSE on Thursday’s in Hightown.

Here’s what Irene has to say about her B-Fit experience:

“I had several targets when I embarked on B-Fit. It exceeded my expectations. I’ve learnt about healthy eating, natural supplements, and how what I eat and drink impacts on my appearance. I’ve lost belly fat, a few pounds, and am toning up gradually thanks to the personal training with Gaynor, Sue, and Kirk. My skin is clearer and I definitely have more energy. I’ll stick to Gaynor’s training plan, it works.”

I hope Irene’s story inspires you as much as it does me. We only have one body in this lifetime so nurture, love and look after it.

With love

Gaynor x

P.S. Got a friend, family member or work colleague who’s struggling to lose a few pounds and inches? Be a gem, forward this blog, and get them to sign up for my FREE weekly emails by emailing gaynor@b-fit.uk.com 😊

WARM RED PEPPER, SPINACH & COURGETTE SALAD

You know I’m a huge advocate of alkaline eating. This salad hits that spot, plus it’s nutrient dense and the mediterranean flavours are yummy too.

Red peppers, spinach, and courgettes are highly alkalising and are also jam-packed with vitamin C, A, manganese, folate, and potassium.

If you want to make the dish a bit more filling you can add some sweet potatoes, brown basmati rice or baby new potatoes.

Also another little pro tip for you …

If you’ve over indulged and/or had some naughty foods have a serving of LIQUID CHLOROPHYLL 15 mins before you eat. This will help flush out unwanted toxins that hold onto fat.

Ingredients

  • 1 red pepper
  • 450 g courgettes
  • 300 g fresh baby spinach
  • 350 g carrots
  • 150 ml extra virgin olive oil
  • Himalayan salt
  • Freshly ground pepper

Instructions

  • De-seed and slice the pepper
  • Cut the courgettes into thick batons
  • Wash/dry the spinach, place in a shallow serving dish
  • Peel the carrots and cut into slices
  • Place the olive oil into an oven proof dish over low heat
  • Add the carrots, peppers and season with salt and pepper
  • Cover the casserole dish
  • Cook for 30 mins until vegetables are tender
  • Add the courgettes, cook for another 10 mins
  • To serve add the veggies + juices over the spinach leaves

Tuck in and enjoy!