Category Archives: Exercise

THE NO GYM REQUIRED WORKOUT

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

When it comes to exercise there’s more than one way to skin a cat.

Still not convinced?

Well, keep reading because I’m going to show you how.

For me, you’ve the best resource right on your doorstep – your body.

It’s free, with you 24/7 and very versatile.

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

In today’s world time is precious, and the stressors of work, family, and everyday life often make a workout the last priority.

Sound familiar?

The tips I’m about to share for working out with or without a gym can easily help you stay on track with your health and fitness goals and they’re so achievable!

Many of my B-Fit clients have done these and so can you my friend.

Give these exercises a go and be sure to let me know how you get on ok?

Bodyweight Training

The benefits of strength training are well known. If you don’t have access to free weights or machines, you can use the best machine of all – yourself.

Using your own body weight for strength and conditioning offers plenty of versatile exercise options, and can be done anywhere – home, hotel room, garage, beach, and at the park.

Here’s some of my personal favourites:

  • Lunges
  • Squats
  • Pushups
  • Planks
  • Burpees
  • Mountain Climbers

Very often bodyweight exercises are put into a circuit by doing a set of each exercise without stopping until you’ve completed one set of every exercise, which equals one circuit.

In fact, a few weeks ago I shared a great Fat Blasting Bodyweight Circuit Workout HERE. Make sure you check it out 😊

STORE CUPBOARD EXERCISES

I know it sounds a bit weird but you can turn household items into calorie-torching, body-sculpting tools.

Those large water bottles, cans of beans, and bags of rice in your store cupboard aren’t just for cooking. If you don’t have access to dumbbells or machines, these will do the job.

You can do bicep curls, shoulder presses, and tricep kick backs with them as well as many more fantastic exercises.

Other ideas include a gallon jug of water. You can even grab a couple bags of sand from a local DIY store. These are all great to squat, lunge and do step ups with.

Chairs and towels and other household items can help shake up your routine by supporting your body weight and adding movements that engage your core, and improve your balance.

Other Opportunities To Move

Take the stairs, park furthest away from the door, and take a walk around the block during your lunch hour are all very easy ways to squeeze in more exercise.

We all know that exercise is a key factor in weight loss so let’s make it happen.

If you need help getting motivated and/or don’t know where to start give me a call on 07748298728 for a FREE confidential chat.

I’m here to help.

Love Gaynor x

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

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

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

8 TIPS FOR FAT LOSS

Does this scenario sound familiar?

You commit to a healthy lifestyle. You get all organised, are super positive and raring to go. But before you know it, you’ve reverted to your old habits – the diet slips and the gym attendance falls behind.

The good news?

There is a better way. Swap this all or nothing mentality for my top 8 tips for fat loss. Trust me they work!

If you follow 5-7 of these tips you’ll be well on your way to hitting your target goal. Follow ’em all and your results will be off the scale!

Here goes …

1. Avoid Faddy Diets

Faddy diets are a pet peeve of mine.

They don’t work, aren’t sustainable, and mess up your health and hormones.

Fat loss shouldn’t just be about getting into smaller jeans or looking good in a bikini, it’s about looking and feeling healthier for life.

It may sound cliche, but there are no shortcuts to losing weight – a balanced diet and regular exercise will achieve far more than a week on the latest craze.

2. Smaller Portions

At mealtimes, try putting your food on a smaller plate. Studies show that we’ll finish off the plate in front of us whatever it’s size – and we’ll feel full afterwards.

3. Mix Up Exercise

If you find exercise a chore to stick to try mixing it up. The key is choosing a form of exercise you enjoy such as a run outdoors, swimming, bodyweight exercises, a dance class and so on. The choices are endless!

Whatever you choose, just make sure it cranks up your heart rate so you burn calories in real time and also up to 24 hours afterwards.

4. Go Lean

Choose leaner cuts of meat and replace creamy sauces with vegetable alternatives. It’ll still taste great whilst absorbing less fat.

5. Buddy Up

Why not get a friend to train and get healthy with you? You can both motivate and help each other. Also, my B-FIT SMALL GROUP PT COURSE is perfect for extra support from a lovely group of like-minded ladies.

6. Crank Up Your Music

I’m a big believer in the power of music to help you push harder whilst exercising. So load up your playlist with your fav upbeat tracks.

7. Take Baby Steps

Rome wasn’t built in a day and neither is achieving long lasting changes in your health and fitness. So be patient. Losing weight doesn’t mean cutting out life’s pleasures altogether and being extreme.

Simple swaps make a huge difference and add up over time. For example, instead of ice cream, have a coyo coconut yoghurt. You’ll barely notice the difference. And when food tastes good, it doesn’t even feel like you’re dieting.

8. Detox & Purge Your Pantry

Clear out your cupboards of all junk food and replace with healthier choices. Controlling your environment as best you can is key to achieving your goals.

10 TIPS FOR WEIGHT LOSS

It’s no surprise at all that one of the top new year resolutions is weight loss. Many people make a commitment to themselves to eat healthier, and move more.

Sadly though many fall off the wagon and revert to their old habits. One of the main reasons for this is many folks go to the extreme and have an all or nothing approach.

Why not swap this approach for these 10 simple, healthy tips that are balanced and moderated? That way your more likely to stay on track for the long haul.

1. PORTION CONTROL

At mealtimes, try putting your food on a smaller plate. Studies show that we’ll finish off the plate in front of us whatever it’s size, and often then overeat.

2. EAT SLOWLY

Slow down eating. Masticate your food properly, and try putting your knife and fork down between mouthfuls. This allows your stomach time to signal to your brain that you’re full so you don’t over eat.

3. KEEP IT LEAN

Cut back on your overall meat intake and opt for fish instead. When you do choose meat have leaner cuts. Ditch the heavy sauces and replace with lots of hearty vegetables.

4. AVOID CRASH DIETS

Weight loss isn’t just about squeezing into your jeans or looking good in your bikini it’s also about being healthy for life. There are zero shortcuts to losing weight. As boring as it sounds a balanced diet and regular exercise will achieve far more than doing the latest craze.

If you’ve a tendancy to be drawn into faddy diets make sure you check out my blog on CALORIE-RESTRICTED DIETS – HEAVAN OR HAVOC.

5. BUDDY UP

Get a mate to lose weight with you. Having a buddy to motivate you will work wonders for you both. Also remember my GROUP PERSONAL TRAINING. This month’s is SOLD OUT, but I’m already taking bookings for the next one starting in February.   If your interested, I cannot stress enough getting in touch with me on 07748 298728 as soon as possible. It’s very popular and always gets booked up.

6. THE POWER OF MUSIC

Load up your playlist with upbeat music. Listening to your favourite tracks will help you push harder, and because you want to hear your entire playlist, you’ll feel more inclined to workout for longer!

7. CUPBOARD CLEAROUT

Clear out your cupboards. Once you replace the junk food you’re used to indulging in, you’ll begin to make healthier choices going forwards.

8. GET YOUR SNOOZIES

Sleep is utter bliss and great for your mind, body, and health.

People who get adequate sleep have been shown to lose more body fat than people who get less – so don’t neglect your Zzzzzz time. It’s key to weight loss as it regulates cortisol levels, which is responsible for fat storage, particularly around our tummies.

To learn a bit more about the importance of sleep for weight loss make sure you check out this great little article I wrote on HOW TO LOSE WEIGHT WITHOUT GETTING OUT OF BED.

9. TAKE BABY STEPS

Losing weight doesn’t mean cutting out life’s pleasures altogether. Simple swaps can make a huge difference.

Swap sugary drinks for healthy zero-calorie options and you’ll scarcely notice the difference. Instead of ice cream, have frozen dairy-free yoghurt for dessert instead.

When food tastes good you won’t even feel like you’re dieting. This will make a huge difference as we all want to enjoy our food and not feel deprived.

10. STAY HYDRATED

Drink water instead of your usual drink. Not only will this hydrate you adequately, but will make you feel fuller so you’re less likely to overeat.

I hope this blog has given you some useful tips and ideas.

Lastly …

If you need help, lift up that phone. Call/text me on 07748298728 for a FREE confidential, no obligation chat. You’ll also get a bonus FREE B-FIT SESSION too!

Love Gaynor x

P.S. Take a look at the many great B-Fit weight loss success stories HERE of women who took the plunge. What are you waiting for? You could be next!

CHRISTMAS SURVIVAL KIT – 9 WELLNESS TIPS TO STAY ON TRACK

I’m off this week for the Christmas holidays. I love my job, but equally, I am super excited to have some much needed time out.

Of course, I’m going to let my hair down, but I also don’t want to come back feeling completely back to square one on my health and fitness.

The reality is that living a full and balanced life means you will be taking time out, going on holidays, travelling with work, staying over with friends and family. My attitude is moderation and being on point 90% of the time, rather than trying to be perfect all the time.

Many folks also go abroad this time of year. There’s no doubt about it but being away from your own environment makes it trickier to stay on track but it’s not impossible.

So here’s my 9 simple ways to stay healthy over the holidays whether at home or abroad …

  1. Plan ahead

Do a bit of research on your hotel, it’s location, what cafés, restaurants, and shops are around, and what you’ll need to buy from them. It seems a faff but it really does save time when you get there. And that means more time having fun.

  1. Squeeze in a quickie

Ideally get a hotel with a gym. If you can’t then do some bodyweight routines, go for a swim or run. Just try and get some speedy workouts in.

  1. Find your local supermarket

Stock up with healthy snacks such as nuts, peanut butter etc

  1. Eating out

Don’t be afraid to ask for your meal the way you want it. You are paying for it.

  1. Keep hydrated with water

Add lemon when you can and hydrate your tush off.

  1. Cat nap

Power nap as often as you want. Your on holidays so indulge.

  1. Be outdoors

Get plenty of fresh air and mind boosting, energising vitamin D in.

  1. Prep food

If you are able to prep your food in advance even better. But don’t panic if you can’t. If you can use tupperware, ziplock bags, a shaker bottle and a cooler bag for easy portability and convenience.

  1. Take a daily greens drink

Easiest way? take your Pea Protein with you. I will be. It’s portable and all you need is water. Can’t get any simpler than that?!

These are just some ways to help you stay on track.

Now it’s your turn. How do you limit the holiday damage? I can’t wait to hear from you.

Love Gaynor x

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

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

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