Category Archives: Just for fun

3 QUESTIONS TO ASK YOURSELF BEFORE 2017

The end of 2016 is just around the corner and what a year it has been!

If you’re like me you’ll probably be reflecting and mulling over how 2016 was for you. You’ve likely had some awesome moments, but also some trials and tribulations.

Reviewing your year doesn’t have to be overwhelming. There’s much wisdom and incite to be gained from it ‘if’ you know how.

These 3 questions by Marie Forleo (I follow her, she’s amazing. Be sure to Google her) do exactly that in a simple, powerful and quick way. You’ll look at what you achieved, what you learned, and what icky rubbish you need to let go of!

Promise me you’ll take at least 10 mins out to answer these questions before making any life changing resolutions? They’ll set you on the right path girl and clear the decks for a fresh sparkly new start in 2017. 

Now go grab your journal and pen and let’s get started …

Question 1 – What Did I Do, Create, Or Experience This Year That I’m Really Proud Of?

Slow down, smell the roses and really pay homage to all your achievements and accomplishments.  

The big things. The little things and every teeny-weeny thing in between.

Write that stuff down ok?!

The reason this Q is so important is because we often beat ourselves up for not being good enough, not achieving enough, not being quick enough …

Yadda yadda yadda 

What ends up happening is we start the new year feeling ‘meh’ instead of positive and full of gratitude.

Question 2 – What Mistakes Did I Make That Taught Me Something? What Lessons Did I Learn That I Can Leverage?

Look back over your year. What didn’t go well? What lessons did you learn? How can you grow from these? Use this as a positive force to propel you forwards. 

But remember …

Find the lesson without beating yourself up. It’s vital to recognise one’s own mistakes, and let go of what no longer serves us. A tough lesson, but nonetheless a very necessary one.

With enthusiasm, commitment, humble recognition and by putting in the hustle – positive changes can happen!

Believe me, armed with this information you’ll launch into 2016 like a true warrior and feel really empowered.

Question 3 – What Am I Willing To Let Go Of?

My oh my, this is a huge one.

I’m a massive advocate of detoxing all areas of my life whether it’s mental, emotional, spiritual or physical.

My attitude is if something doesn’t serve you or raise you up – get rid. For example …

What projects are you dragging around that need ditched?

What goals do you need to let go of?

What toxic people do you need to say goodbye to?

What guilts, resentments, hurts, and shames are you holding on to?

What icky stuff has been hang’in around for years that no longer serves you?

And …

Who might you be if you completely let go of these dis-empowering thoughts? Powerful Q huh?

For me, if it ain’t aligned with who you are now and where you want to go say adios. 

As Marie so funnily says this question is like having a massive colonic! LOL 

Let’s wrap today’s theme up with a great quote by Rumi …

“Be Like A Tree & Let The Dead Leaves Drop”

Have fun with this exercise, and let me know your answers. I promise this will really set you up for a powerful start to 2017.

Love Gaynor x

LADIES TIME TO START DROPPING HINTS

With Christmas, ONLY 11 days away it’s time to start dropping subtle hints about what we’d like Santa to bring us.

Afterall, you’ve been a good girl !

Jokes aside, you’re probably running around like a nutter, from pillar to post. Concerned about everyone else’s needs but your own. You’re doing everything from shopping to food prep, to taxi services for the kids and everything in between.

Then the partying starts with all the usual late nights, food and drinks and by the end of it all your pooped.

Sound familiar?

Well …

Let’s get YOU back on the top of YOUR “to do” list, and back in the driving seat of your life.

It’s time to invest in you. You’re important. There’s also a solid case to make that you can’t help, serve and fully show up for others if you’re not healthy and happy yourself.

So let’s take the bull by the horns and change this. Are you in?

Don’t wait until the New Year and then go on some low calorie faddy controlled diet. Speaking of which make sure you check out last week’s blog on this very topic HERE.

How about hinting for a B-Fit Christmas voucher? Simply give your loved ones my name, telephone number and leave the rest to me. I’ve got you covered, and it’s such an easy gift for them to buy.

Start 2017 feeling fabulous, eating nutritious foods without calorie counting, and doing a bit of the right exercise without spending hours bored in the gym.

Also, CLICK HERE to take a look at some of B-Fit’s success stories.

This could be YOU.

In the meantime, before you ask your loved ones to call me …

Why don’t you book in for a FREE consultation with me? I’m giving away 3 places before Christmas. CLICK HERE to find out what happens in a FREE B-Fit consultation.

I’m really looking forward to hearing from you and working with you in 2017.

Love Gaynor x

PALEO PARKIN RECIPE

Bonfire night bites

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These Parkin bites are most definitely a treat but a great paleo alternative to traditional sugar laden cake enjoyed on bonfire night. Parkin originates from Yorkshire and is famous for it’s warm ginger flavours. Make your own healthy version here and swerve the treacle toffee.

Ingredients

  • 8 dates
  • 3 tbsp water
  • 12g root ginger – grated (Tip – freeze ginger in advance – it’s much easier to grate!)
  • 3 medium ORGANIC eggs at room temperature
  • 2tbsps date syrup
  • 1 cup ground almonds
  • 1 tbsp almond butter
  • 2 large carrots – grated
  • 1 apple – peeled, cored & grated
  • 1 tsp Baking soda
  • 1 tsp ginger powder
  • ½ tsp ground cloves
  • 1/4tsp salt

Method

1. Preheat oven to 180 degrees

2. Put dates in a bowl with 3 tbsps water & heat in microwave for 1 minute. Mash with a fork until well combined & heat for another 30 secs. Grate fresh ginger into the date mixture.

3. Whisk eggs with date syrup for 3 mins with an electric whisk. Stir in dates, almond flour & butter & whisk again. Then add grated carrot & apple and other dried ingredients. Stir until well combined.

4. Pour into a greased square baking pan (20 x 20cm) & bake 25mins at 180. Test with a skewer to make sure it is set in the middle. Leave to cool a little in the pan & then turn out onto a plate & wait until it is completely cooled before frosting.

5. Although you could leave it like this, why would you, when there’s so many more labour intensive things you could do to dress it up and make it really mouth watering!

Adding frosting?

Frosting ingredients

  • 1 tub Co yo yoghurt – at room temp
  • 25g organic salted butter (room temp)
  • 8 tsp local organic honey
  • 1 tsp cinnamon

Combine all ingredients in a bowl with an electric whisk. Try to refrain from eating half of it before you ice the cake!

To assemble the gingerbread squares as shown – simply cut into 4×4 pieces, dollop a generous helping of icing on top and squoodge on a pecan in the middle. Pop into the fridge for at least 30mins for frosting to firm up.

REASONS TO EXERCISE TODAY

reasons-to-exercise-300x214A little bit of Wednesday motivation for those of us who haven’t yet done any exercise today (If you’ve been up early and exercised already well done you!!!)

If yesterday didn’t quite go as planned and you’re lacking in motivation today, you just have to deal with it, let go of the guilt and move on. Today is a new day!

Getting back on track is half the struggle. So ask yourself this question and answer it honestly… what is stopping you today?

We all know consistency is the key to success so stay consistent and make a promise to yourself TODAY that you will move your body TODAY.

And why should you? Here’s my top ten reasons…

  • Exercise makes you look better
  • Exercise lifts your mood
  • Exercise reduces back pain
  • Exercise boosts your metabolism
  • Exercise helps you live longer
  • Exercise makes you take pride in your body
  • Exercise helps you look and feel incredible
  • Exercise helps you be stronger than your excuses

*Remember…you can have results or excuses but not both!*

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And if you want someone to help you NOT have any excuses and hold you accountable, show you how to enjoy the right foods for life, demonstrate smart exercise plans that fit in with you and your lifestyle and have a lot of fun doing it whilst getting incredible results, then you are officially invited to come and see me for a FREE B-FIT TASTER SESSION.

Did you know? There are less than twelve weeks until Christmas which means plenty of time to make a change and make Christmas 2015 the one where you look back at all the photos in your little party dress and think “yes!” “I look amazing!”.

timthumb.phpRead more about my plan to enjoy a guilt free Christmas here

 

WHICH DOOR WOULD YOU CHOOSE?

I came across this video this week and it has really got me thinking.

If I were to present you with a double doorway right now, with one saying ‘Average’ and one saying ‘Beautiful’, which doorway would you walk through?

Answer that question in your head now.

Now watch this video.

So which door would you choose now?

This week it is all back to school stress and the start of a new autumn term. It’s also the chance for many people to make a fresh start and set new goals in time for Christmas. It is never too late to feel like you can walk through the beautiful door. There’s no time like the present and there’s no better time than the new term this September.

I’ve got one free session this week available to anyone who would like a little helping hand on how to make a start on a healthy, happy new you this September.

Want to book in for an informal, confidential chat with me? Just drop me a text on 07748 298728

Gaynor x

WHY YOU NEED TO KEEP SHUFFLING

WE ARE ALL HUMAN.

Let me state that first of all. As a busy working Mum, I get it and understand the pressures and the hard graft it takes to just well… sometimes tackle each day!

Sometimes life is hard. Sometimes getting fit is hard, but sometimes doing what you need to do to maintain and keep your levels of fitness is even harder.

Staring a new healthy life is hard and staying with that healthy lifestyle is hard. Eating well and losing the fat, well its just hard isn’t it?

Sometimes days and days pass by, life gets in the way and it’s damn hard just feeling like you’re keeping all those balls you constantly juggle, well moving.

But (and I know you’re wondering why my usual positive and upbeat tone has taken a somewhat negative edge… but bear with me)…

Moving is the key and the secret. Moving forward, even if it’s just the tiniest distance, towards your goals is movement in the right direction.

Chip away.

One positive and right decision at a time.

(Head out for that half hour walk)

Take a step forward, even if it’s just the smallest step.

(Graciously say no to the delivery of cakes that just arrived in the canteen).

On ‘those days’ – you know the ones – stress, work, relationships, family life, hormones, just not feeling ‘it’…just do ONE simple thing that keeps you heading in the direction you want. Just ONE thing that keeps you shuffling forwards.

Shuffling forwards not only make life seem a tiny bit better and help alleviate guilt,  but most importantly, these tiny steps add up to big steps and achieving big goals.

It could be completing an extra set of exercises

It could be an extra bit of food prepped for tomorrow

It could be a quote you read (and re-read to motivate yourself)

It could be a mantra you say to yourself

It could be a piece of music that lifts you up

It could be a new class to try (I’ve got an offer on my group personal training course!)

It could be buying yourself a bunch of flowers

It could be booking that massage you promised yourself

It could be 1 extra small bottle of water compared to yesterday

It could be half a kilogram extra on the weights

It could be texting me and booking in for a free confidential chat and working through what it is exactly you want to achieve and me helping you shuffle forward with the right steps to get you there.

Anyway, you get my point. Whatever you do, just keep moving. Keep shuffling. You’ll get there, and if I’m not already, I’d love to help you. Text me and let’s chat.

Gaynor x

07748 298728

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Top 10 Workout Motivation Tips

It’s hard keeping your motivation at 100% all the time. We all go through spells where life gets in the way and we need a little helping hand to get their and get to our goals. So here are my 10 top tips to improve your motivation when it comes to working out. Whether you’re a beginner or someone who has been exercising for years, these tips will help you get inspired and motivated.

Monday-Motivation-Start-Making-Healthy-Choices

My 10 Top Tips for Workout Motivation

1. Goals – are they realistic and in set time frames?

If you’ve trained with me you’ll know that we set short, mid and long term goals. We also make sure they’re realistic and we set a time frame against them too. I get my clients to write them down and leave them somewhere that you see them every single day. Remember Rome wasn’t built in a day – fitness and weight loss takes time and effort.  Mini fortnightly goals are good if you have a long journey ahead of you.

2. Before and after photos – do you take them?

Trust me, you will REALLY regret it if you don’t take photos along the way on your journey. You shouldn’t always rely on the scale for a gague of how well you’ve done in your transformation. Take a photo of yourself and do your measurements.  Repeat this every month and watch your progress. You will love it the further along in your journey you get.
3. Is your kitchen helping or hindering?

Get organised in your kitchen – empty your cupboards of “junk”. Then write a weekly menu plan full of lovely healthy home-cooked meals. And STICK TO IT!

4. Plan ahead and prepare to succeed!

Do your shopping from your shopping menu for the whole week. Home delivery can save time and temptation too.

5. Move your bottom!

You need to get active. Choose an activity that you ENJOY and that will work for you – deciding to start running when you are 4 stone overweight, for example, will NOT be fun or practical and you will quickly find excuses not to continue!! I am an advocate of working smart when it comes to exercises. The clients who follow my B-Fit B-Fabulous 21 Day Weight Loss Plan know that this plan comes with home exercise videos. They’re really quick and easy but they save time because I work smart and use your whole body with each exercise.

6. Get by with a little help from your friends…

If you are a sociable type, join up with friends to exercise. Make a pact to help each other.

You could also think about joining one of my Group Personal Training Courses and learning all about my style of exercises I like to do with clients and train with likeminded ladies.

7. Get support.

This is so important and is a vital step in any lifestyle change. All my Personal Training clients benefit from this one as hey have me at their side, guiding them every step of the way! You can also be accountable by telling people what you plan to do and ask them to help you to stick to it. A good friend would love to see you happy.

8. Keep the negativity at bay

Avoid discussing your goals with people who are not positive. “Well intentioned terrorists” will say things like “I think you’re mad doing that”. Or “You don’t need to do that”.  Even if you don’t believe them, these negatives have a subconscious effect.

9. Know your craving avoidance tactics…

Remember, cravings only last for 20 minutes. Have craving avoidance tactics … clean your teeth, climb the stairs 10 times, have a bath etc.You can override them!

10. Reward and reap the benefits

Make sure that you REWARD yourself for your efforts. Every time you hit a mini goal, you MUST treat yourself. Non edibles, of course!!  I like to book in for a massage, facial or encourage my clients to treat themselves to a new item of clothing that shows off their success!

SIGNS YOU NEED TO DETOX

Had a heavy one this recent bank holiday? Notice the bloat and want to do something about it? You might need to think about detoxing.

Your body might be telling you that it is time to detox if you’re experiencing the following:

  • feeling tired
  • bloated
  • can’t sleep at night
  • stressed and hormonal
  • you’re eating healthy and exercising but just can’t shift that last bit of stubborn fat

5 Tips for Detoxing

 

1. Start your day with a glass of fresh water and lemon

water-with-lemonThis will not only hydrate you, but encourages the body to flush out toxins after a period of rest. As for the rest of the day, you need to be drinking at least 2 – 3 litres of fresh water per day, including herbal teas. This confuses some people who think it will make them more bloated, but the opposite is true and it helps the body flush out toxins.

2. Cut out alcohol and processed foods

Give-up-alcohol-your-life-will-change-2I know, I know! This is the one that most people freak out about but if you want to get rid of toxins, this is the first place you need to think about. Cutting out alcohol and processed foods during a detox period (and longer of course) works wonders on fat loss. Full of additives and toxins, you’ll be glad you kicked these to the curb. Try it for a fortnight and see the difference to the belly bloat!

3. Cut out coffee

Caffeine-How-Bad-Do-You-Need-It1Cutting out caffeine will enable your hormones to get back to normal and for you body to work effectively. We are not supposed to run off coffee and if you need it to get up in the morning and go, something is wrong. Yes, giving up coffee can be hard for the first couple of days but the benefits are well worth it and you will find that you sleep better.

4. Go organic

Summer vegetables with garden shovelPesticides and other nasties feature so heavily in our food chain that is is no wonder our bodies are fighting against toxins all the time. Reducing your exposure to toxins in food by eating whole, fresh foods (not processed) and picking organic foods will have a massive benefit to your health, reduce toxins in your body and help fat loss.

Eat plenty of fibrous, green vegetables each day and ensure you get enough vitamins. minerals and micronutrients into your diet.

5. Follow a proper detox plan

bfitbfab book cover copy 2My B-Fit B-Fabulous 21 Day Weight Loss Plan has been carefully designed to eliminate toxins from the body over a three week period. The benefits of this is more energy, sleeping better, less bloating and the best one – fat loss! You’re guaranteed to lose 8-14lb or a dress size in the 21 days which is an amazing side effect of detoxing your body.

 

Want to know more about the amazing benefits of detoxing your body for health, wellbeing and fat loss? Get in touch 07748 298728

LOVE YOURSELF THIS VALENTINE’S DAY

…and every day!

UnknownWith the most romantic and love inspired day of the year fast approaching us this weekend, I thought I would take this opportunity to remind us ladies that the MOST IMPORTANT person we need to love is ourselves.

Self love, I’ve said it before and I will say it again, is one of the most important things you can embrace in order to thrive in every aspect of your life. If you don’t love you and who you are, who else will?

One area that is so important for self love is the way we view our own bodies. Last week I touched on the most amazing campaign that has been gaining momentum over the last month – the #thisgirlcan campaign by Sport England. (If you missed it last week, take a look again here and watch the incredible and inspirational video).

To celebrate all things love, I asked ladies via social media what they loved about their body and why. Here are some of the responses;

My legs! I love dressing them up with gorgeous heels.
– Nicola

My height, I love being tall!
– Veronica

My face. I quite like my features and I think it’s cute.
– Helen

My bum!
– Sharon

I love my body shape because I’m curvy, my boobs and my bum because everyone wants boobs and a bum and I don’t have to work for them. I think I would cry if I didn’t have them. I love my cheeks because they’re my Mums and I see her every time I smile.
– Margaret

It’s taken me a long time to, but I finally love my big strong bottom! I’d like to thank Kim Kardashian for making it popular and fashionable! Ha ha.
– Gemma

My eyes because I have the gift that some people unfortunately don’t have – sight! Love who you are lucky to be, love the features you are lucky to have.
– Shea

And me? I love my bottom because it is round, wobbles and is a great cushion!

What do YOU love about yourself?

I’m giving away a FREE B-Fit session with me this week to someone at random who texts me on 07748 298728 with the answer to the following question;

“Hi Gaynor, I love my _____ because ______”

I’m celebrating all our amazing female bodies with this special Valentine’s inspired offer. So go on, drop me a text. What do you love about you?

Celebrate Valentine’s Day with a little moment to yourself to marvel and appreciate your amazing, strong and healthy body.

THE BFIT XMAS PARTY

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Last Friday I was so pleased to invite my lovely B-Fit clients to my home for a B-Fit Christmas party.

Not only was it a chance to throw a party and say thank you to my clients for all their hard work and dedication (after all, it’s because of them that I have the most amazing job in the world!) but it was also a sneaky strategic move.

You see, Christmas is a time of ultimate indulgence and temptation. Parties at Christmas are the ultimate threat to our health and fitness goals, bullying us into eating and drinking too much, forgoing our exercise regimes and generally setting us back. The result is we roll into January feeling bloated, unhappy and demotivated.

I threw my party to show my clients that you CAN have a little bit of what you fancy. See exhibit A:

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Yes, this is me pouring champagne!

But I also laid on the most delicious, nutritious and amazing food for my clients that would guarantee they stayed eating and ENJOYING the right kind of foods. At one point in the evening, someone even commented that “This is the first party I’ve been to, where I’ve not had crisps! And do you know what? I’ve not missed them!”.

OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERAThis time of year is all about choices. You choose what to put in your mouth, you choose how much alcohol you drink, you choose whether or not you exercise (and actually, you probably have time off which gives you LESS of an excuse not to move your body!).

You ultimately choose whether you have the body you deserve or not.

An easy choice with this is to get some help. In the form of sound nutrition advice, group personal training or one to one training – all services I offer to women of all ages, shapes and sizes, health restrictions, injuries and lifestyles. I absolutely love my job and the party was actually quite emotional for me at one point – seeing how I’ve helped transform so many wonderful women to finally start seeing their potential, their beauty and realising their goals.

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See more photos on my Facebook page here SAVE £36 ON GROUP PERSONAL TRAINING

If you’re thinking of booking on my next Group Personal Training Course starting in January, act fast and you could save £36 off the price!

Book your place by 12th December to qualify for the discount as my free gift to you this Christmas.

Text or call me to book your place 07748 298728 or email gaynor@b-fit.uk.com