Category Archives: Nature’s Sunshine

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!

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

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

STRUGGLING TO LOSE WEIGHT? 10 QUESTIONS TO ASK YOURSELF

Are you struggling to lose weight? Has your weight loss slowed down? Are the scales not budging? Speak to anyone who’s been on a health and weight loss transformation, and they’ll tell you that at some point things slow down, maybe even stop or go backwards.

What I’d like to do is give you some tips/ideas on how to optimise your weight/fat loss results so you can reach your goals.

In the quest to leave no stone unturned, here are 10 key questions I want you to ask yourself:

Are you drinking enough water?

We all know the importance and benefits of being properly hydrated. But are you actually doing it?

It’s extremely important to drink at least 2-3 litres of pure filtered water each day. And on hot days or when exercising drink more!

Also, if your following the B-Fit 21 Day Weight Loss/Cleanse Plan … the plan itself which includes the Healthy Starter Pack both do an amazing job at helping your body cleanse away toxins, but it’s your job to flush those impurities out by drinking adequate water.

Are you pooping every day?

Constipation can hinder weight loss results. Rather than carrying around extra pounds that build up in the colon, regular and complete bowl movements are important in managing your weight.

In a future blog, I’ll cover the importance of healthy pooping but for now make sure you get sufficient fibre from your diet and drink plenty of water.

For added gastrointestinal support and regularity use Fibre Plus.

Are you consuming too little or too many calories?

I am not an advocator at all of calorie counting but rather that you pursue good health as your primary goal through consuming whole, natural foods. Weight loss will naturally follow as a by-product of this.

However, extremes of too little food or too much food is equally not good for your health, metabolism or waist line. So be honest with yourself and exercise moderation.

Are you leaving too much time between meals/snacks?

I’m very pro eating little and often – approximately every 3-4 hours. This will keep your blood sugar stable and prevent your body from slowing your metabolism down to conserve energy which in turn hinders your weight loss goals.

If you do happen to leave it too long at least choose a healthy, balanced snack rather than dive into the cookie jar.

Are you making healthy food choices?

Obvious question, but are you?!

Many of us may be absent-mindedly hindering results by consuming excess sugars and starches. Snacking on sugar spiking, low fibre foods, or having a handful of this and that throughout the day which will slow things down. Be mindful and pay attention to what you put in your mouth.

Are you sleep deprived and stressed?

Either of these issues can cause your stress hormones to be out of whack leading to increased fat storage especially around the tummy.

Make sure you check out my 2-part mini-series on sleep here for great tips and advice.

If you are under a lot of stress and/or not sleeping, I recommend you also check out one of my favourite supplements called Nutricalm. It contains vitamin B complex and vitamin C. Both these nutrients become very depleted when the body is under stress and there’s a lack of sleep. Nutricalm also contains chamomile which is known for it’s soothing and calm properties.

How often are you cleansing?

For some of you, you may be cleansing too often and for others, you may not be cleansing enough. The goal is to keep your body guessing.

I recommend you cleanse every 3 months using the B-Fit 21 Day Weight Loss/Cleanse Plan. This is perfect for a deep cleanse and to really shift excess fat.

The plan includes 21 days of delicious meal plans, recipes, weekly shopping lists, fat burning exercise videos, nutrition, lifestyle coaching videos and the Healthy Starter Pack.

Are your foods agreeing with you?

Food allergies and sensitivities may be playing a role in slowing weight loss results. Pay attention to what foods you are eating and whether or not they are agreeing with your body.

Are you maximising your meals?

If not, consider adding a scoop of Pea Protein to your shakes to help boost your metabolism. Extra protein also keeps your appetite satisfied longer and promotes maintenance of muscle, a key element for busting through those plateaus.

Are you exercising enough?

If not, get moving. Exercise is so important for our general health and makes a huge difference to weight/fat loss. Daily exercise will build lean muscle and this in turn revs up your metabolism. Incorporate strength and cardio training for optimal results.

After reading all this are you truly committed, disciplined and consistent in following your plan? Are you doing all you can? Be honest with yourself.

Discipline can make a huge difference and together with patience, strength and self-belief you will get there. I promise.

If you need a little help figuring this all out, you know where I am. I’m rooting for you.

Love Gaynor x

9 WAYS TO SNEAK MORE VEGGIES INTO YOUR DIET

The other week I was visiting a friend, and she was throwing together this delicious minestrone (today’s recipe). I realised I’d totally forgotten about soups in my repertoire of recipes. If you’re anything like me, you’ll know how easy it is to get into a rut, cooking the same dishes week in and week out.

So the next day, I got to it. I went and bought all my ingredients, threw on my pinnie on and got cooking. The result was yummy and healthy and at the same time made a serious dent in my daily veg target.

It reminded me just how easy it can be to increase my vegetable intake. So I got researching and wanted to share with you 9 ways to sneak more veggies into your daily diet in an easy, stress-free, and fun way. Is this do-able? Absolutely.

Let’s dive straight in …

1. Juices & Smoothies

I’m a huge advocate of a daily greens drink as a quick way to up your veg intake in one single shot.

If you’re short on time, remember you’ve got your Pea Protein. So no excuses.

Now I do get that some folks don’t relish the taste of 100% fresh greens. So if you need a little extra sweetness and something to cut through that earthy grassy taste try the following:

  • Use coconut water instead of water
  • Add a dash of freshly squeezed lemon and/or lime
  • Add sweeter vegetables such as carrots and beetroot
  • Add freshly chopped mint
  • Water it down more
  • Use ice to make it extra cold

2. Lettuce Wraps

It sounds weird I know, but trust me it’s delicious and again another easy way to get extra greens.

It’s so much better for you than processed wraps, pitas, and bread. I also love the contrast of the soft filling and the crunchiness of the lettuce. And if the filling is warm then you get that delightful contrast of warm and cold.

Simply add your filling to a big lettuce leaf, wrap up and get munching.

3. Wilted Spinach

If you’re like me and find cooked spinach mushy and slimy then, you’ll love this tip.

We all know when we cook spinach it disintegrates right? And because it wilts so much that means you get a serious portion size in too.

If you’re making say a soup, casserole or sauce what’s to stop you chucking in a handful of spinach and letting it wilt down in the pot? Can’t get any easier than that.

The dish you’ve added it to will mask it, and you get your alkaline spinach in as well. It’s a win-win.

4. Soups

You can pack loads of veg into soup with zero effort. Even less effort if you use one of those prepared soup pulse mixes.

The other great thing about soup is you can make a batch, so it’s super for getting ahead and saving time.

Make sure you check out today’s recipe for Minestrone. Click here.

5. Grated Broccoli

Ok I know, another slightly odd one, but hear me out. I love this idea as it’s dead simple. Who can’t grate broccoli over a dish? You don’t need to be exactly Raymond Blanc here.

Seriously, that’s all you do i.e. grate the little midget tree pieces over curries, soups, casseroles, and salads. Voila!

6. Omelettes & Scrambles

I love my eggs first thing in the morning. Scrambled, omelettes, poached, shallow fried, and boiled with soldiers. I love them all.

Another way to increase the nutritional value of eggs is to add vegetables especially to the scrambled and omelette versions such as spinach, peppers and kale. The choices are endless.

7. Cauli Rice

Ever heard of cauli rice? I didn’t until quite recently when I was wandering through the aisles of my local supermarket. What a gem of a find 🙂

It’s a great way to replace gluten laden, processed grains, but also a great way to get the often overlooked, and over cooked poor Mr Cauli into our diets.

It’s super easy to make at home too. Simply break a cauliflower into smaller pieces and pulse it in a food processor to your desired size.

8. Side Salad

This is a classic and more obvious way to add more greens alongside your main meals. It’s simple, quick and nutritious.

You can do fancy if you want, but it doesn’t have to be that way. A wonderful rocket salad dressed with a lemon and olive oil dressing tastes wonderful.

9. Stir Frys

The choice is endless – mushroom medley, mixed peppers and Chinese-style vegetables. A cautionary note though – stay away from the sauces. Too many nasties and often full of sugar and soy. Instead, try spices, herbs, coconut oil and so on.

Stir frys have been a real lifesaver for me in my personal quest to increase my veg intake. I hope it is for you too.

So there you have it – 9 easy ways to sneak more vegetables into your diet.

If you’ve got questions or suggestions of your own, ping me an email to gaynor@b-fit.uk.com

I hope you’ve found this blog useful and it makes a huge difference in your health.

Love Gaynor x

7 BENEFITS OF DRINKING LEMON & HOT WATER

I’m a real advocate of having healthy morning rituals that are non-negotiable. The way you begin each day matters. It sets you up positively, fosters routine and self-discipline. I find when I start the day off right, it’s easier to make better choices the rest of the day.

One of my morning rituals is having a cup of warm water with half a squeezed lemon. It’s so simple, and the benefits are too good to ignore.

Read on to find out about these benefits …

  1. Aids Weight Loss

Lemons are high in pectin fibre, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline state lose weight faster.

  1. Natural Diuretic

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

  1. Balances PH Levels

Lemons are an incredibly alkaline food. They are acidic on their own, but inside our bodies they’re alkaline because the citric acid does not create acidity in the body once it’s metabolised. An alkaline body is the key to good health. And remember a daily dose of Liquid Chlorophyll will also massively help too.

  1. Improves Skin Complexion

The vitamin C helps decrease wrinkles and spots. Lemon water purges toxins from the blood that helps keep the skin clear.

  1. Helps Digestion

The warm water serves to stimulate the gastrointestinal tract and peristalsis. Peristalsis is the waves of muscle contractions within the intestinal walls that keeps poo moving.

  1. Boosts Immune System

Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds/flu, and potassium stimulates brain and nerve function and helps control blood pressure.

  1. Increases Hydration

A cup of warm water with lemon keeps you hydrated. When your body is dehydrated, or deeply dehydrated, it can lead to adrenal fatigue. Your body will struggle to perform to its optimum, which leads to toxic build-up, stress, fatigue, constipation and much more. Your adrenals and thyroid not only create energy but they also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you don’t want to get dehydrated. It’s a recipe for disaster.

Drinking a cup of warm water with lemon in the morning for a month can positively alter your health. It’s simple, quick, and cheap, and the health benefits are huge.

So tell me which one of these benefits is going to get you to try this simple morning ritual? Or, if you’re already a lemon water junkie, what specific benefits have you noticed?

Remember …

REAL CHANGE COMES FROM TAKING CONSISTENT ACTION

Did you like this simple, effective tip?

If you did, you’ll love my other up and coming tips too. So stay tuned. We’re going to cover foods like avocados, limes, and cucumber. All basic, inexpensive ingredients yet so highly nutritious.

If you’re loving the info I’m sharing, make sure to share with other like-minded folks. I want to grow this wellness community, but I need your help 🙂

Gaynor x

LEARN HOW JO LOST 14 CM OFF HER TUMMY !

Earlier this year, one of my lovely clients Jo Austin completed her Platinum Personal Training and Nutrition Package.

The results this lady achieved are simply outstanding …

  • 14 cm off her tum
  • 5 cm off her thighs
  • Dropped 2 dress sizes
  • Increased energy
  • Increased confidence

Pretty cool ugh?!

We used many tricks to achieve these results. I wanted to share 4 of these with you so you too can get your body streamlined, toned and transform your health.

1. Detoxification

Jo massively reduced her toxic intake by avoiding all processed foods and synthetic additives. This gave her body a good internal spring clean.

She specifically followed the B-Fit 21 Day Weight Loss Plan (aka my detox) which is the perfect way to detox and get rid of unwanted, excess toxins thus removing fat.

I am a huge advocate of detoxing, and it’s something I encourage my clients and you to do several times a year.

2. Super Set Training

I got Jo doing fat burning compound resistance exercises such as the multi-planar twisting lunge interspersed with short bursts of cardio. This style of training seriously blowtorches fat believe me!

Jo trained in person with me twice a week plus completed her home routine 3 x 30 mins per week.

3. Hydration

Jo started drinking a lot more water and herbal teas. She also added Liquid Chlorophyll to her water to help cleanse and flush out even more stubborn toxins that the body likes to store in fat.

4. Nutrient Counting

Jo stopped dieting and counting calories. Instead, she started counting nutrients. This made a huge difference. With my help, Jo started introducing lots of delicious nutrient dense foods such as quinoa, nuts, avocado and coconut oil etc

The Platinum Personal Training and Nutrition Package has been a positive game changer for Jo on many levels. If you want to read what she has to say, click here.

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

Love Gaynor x

6 HABITS THAT DESTROY YOUR METABOLISM

If you’ve been struggling to lose weight or are frustrated at your body’s ability to pack on muscle, don’t despair. It could be that your metabolism is to blame – and if that’s the case, there are steps you can take to remedy this. Stress, poor sleep, bad eating and overtraining can all inhibit your metabolism, making it harder to shed pounds. On top of that, you may feel tired and lethargic. But what exactly is your metabolism and which habits can negatively affect it?

Most people are familiar with the term ‘metabolic rate’, but few seem to know what it truly means. Your metabolism is like the engine in your car. It’s responsible for breaking down the molecules in your body to provide energy. Like a car, your metabolic rate can be revved up, or it can be slowed down. If it’s the latter, avoid the following pitfalls to boost your metabolic rate and keep your body ticking over like a finely tuned engine.

Dehydration

Not drinking enough water is a sure fire way to slow down your metabolism. Proper hydration keeps your metabolism up and helps eliminate toxins. Studies have found that drinking water can increase resting metabolic rate, improves your body’s ability to burn fat, fuels your muscles and ensures optimum performance.

Overtraining

Performing too much cardio or lifting weights for too long can lead to overtraining, which results in a slower metabolism. Excessive cardio decreases your metabolic rate and burns muscle, making it harder to lose fat. It also elevates levels of the stress hormone cortisol, which further affects your metabolism. Listen to your body and train smart. Unless you’re training for an endurance event, limit your cardio sessions to 45 minutes to prevent catabolism (muscle loss), and unless you’re a pro athlete, your strength workouts shouldn’t last more than an hour.

Faddy Diets  

Extreme diets are notorious for their tendency to decrease metabolic rate. Many of the weight-loss plans touted by the media provide less than 1,000 calories a day, which is disastrous. Not only will this drastic calorie reduction leave your system out of whack, but you’re setting yourself up for subsequent weight gain, hormonal imbalances and a host of health issues. If you genuinely want to lose weight, change your eating habits over the long term rather than resorting to quick fixes. Cleaning up your diet and making better food choices will boost your overall health and facilitate weight-loss for the long term.

Skipping Meals

Skipping meals is a tempting shortcut to weight loss, but it’s more likely to have the opposite effect. This practice can cause your body to enter starvation mode and store calories for later use. In effect, it lowers your metabolic rate, slows down weight loss and is linked to an increase in belly fat. To keep your metabolism up, eat little and often.

Lack Of Sleep

Sleep and metabolism are strongly connected. Research shows that people who don’t get enough rest tend to weigh more than those sleeping at least eight hours per night. Poor sleep doesn’t just leave you tired it also slows your metabolism, causes muscle loss and lowers post-exercise recovery. It can also interfere with your hormone levels, leading to decreased testosterone production, insulin resistance, and adrenal disorders which are a complete recipe for disaster.

Insufficient Protein

Protein takes longer to digest than fats/carbs. For this reason, it requires more energy. A high protein intake equals more kcals burned and a faster metabolism. People who work out regularly require even more protein in their diet. Be sure to eat plenty of pulses, fish, poultry, lean meat and eggs. Supplementing your diet with a quality protein such as Pea Protein is an easy way to help you meet your daily protein needs.

By eliminating these bad habits, you will fire up your metabolism and turn your body into a highly efficient fat-burning furnace.

Now I’d like to hear from you. Are you guilty of any of these habits? What are you going to do differently going forwards? Email me and let me know.

Love Gaynor x

HOW TO LOSE YOUR MUFFIN TOP

Love handles. Overhang. Muffin top. Whatever you want to call it some of us have a little more excess than we’d ideally like.

You see it’s all to do with the hormone insulin. And this little monster if not managed properly can give you love handles and back fat. So if your someone who suffers from the old muffin top look keep reading. All is not lost!

As I’ve said time and time again, hormones are very powerful and control many functions and processes in the human body. The good news is the diet and lifestyle choices you make effect these hormones and whether they negatively or positively impact on your health.

So let’s dive straight in and talk Insulin.

Insulin is the master hormone of metabolism and is produced by the pancreas. It’s got lots of jobs, but most importantly it regulates blood glucose levels by transporting it to cells to be used as fuel. If the cell has all the fuel it needs insulin then converts the excess glucose (sugar) to fat for storage. This is ok within reason. We all need a little insulation and cushioning.

The degree to which you can process and respond to glucose in your body is called insulin sensitivity. The higher this is, the more efficiently your body uses carbohydrates and the less likely you are to store them as fat.

So far so good.

But this is where it all goes a bit pear-shaped. As we know alot of people, love refined carbs and simple sugars. This wreaks havoc because your body feels like its been hit by a bus. Blood sugar levels rise very quickly. And your poor little pancreas works overtime to release a ton of extra insulin to deal with this.

If this happens on a regular basis, you’ll get into a vicious cycle of raised blood sugar levels and excessive insulin production. And over time you may develop insulin resistance, which makes your body less effective at regulating blood sugar. It also affects your ability to utilise stored fat as energy and lose weight. To get out of this downward spiral, you have to make drastic changes to the composition of your diet and the ratios of each macronutrient to kick-start the process.

But it’s not just about weight. Too much glucose and insulin are major culprits in many diseases. In extreme cases, people’s insulin production shuts down leading to type 2 diabetes. So this is serious shit, and not to be taken lightly!

The good news is that insulin resistance can be mitigated with a healthy lifestyle. So here’s three areas to help you whittle those fat pockets away while increasing insulin sensitivity at the same time.

Carbohydrates

Carbohydrates are not the enemy. However, they do illicit the most aggressive response to insulin especially when eaten in isolation. It’s not just the blood glucose spike they cause, but also it can take 5-7 days for the body to “reset” especially after consuming simple/refined carbs. So it seriously hampers progress!

So be smart with your carb choices. Consume lower GI foods such as sweet potato, brown rice, and quinoa and consume them with fibrous vegetables, protein and some healthy fats as this will help lower the insulin response.

Sugary refined carbs in isolation, especially for those with a degree of insulin resistance is a no go!

Lift Weight

When you lift weights within relatively low rep ranges to failure you help up-regulate glucose tolerance that in turn improves insulin sensitivity. This is one of the reasons I recommend consuming a large amount of your daily carbohydrate intake post training when you are more insulin sensitive. To milk the benefits follow full body workouts with multi-joint compound lifts. It will help you get leaner and healthier not bulky!

Fibre

Fibre plays a major role in achieving better insulin health. When you consume fibre with carbohydrates and protein, it helps lower the insulin response so keeping the amount of insulin in your blood down. Aim for 30-50 grams of fibre a day from mixed vegetables plus a great supplement to help is Fibre Plus. Also, you’ll get fibre from a quality greens powders such as Liquid Chlorophyll.

My take home message with insulin is to treat your body with respect. Shocking your system by dumping a ton of glucose into your bloodstream is not cool. Instead, nourish your cells with nutrient rich foods.

Now I’d like to hear from you. Do you struggle with love handles? Back fat? Any tips you’d like to tell me about? Email me and let me know.

Love Gaynor x

P.S. Make sure you take advantage of my FREE B-Fit session here.

HOW TO GET THINNER THIGHS

Got chunky thighs? Would you like slim, toned pins? I don’t think I know any woman who wouldn’t!

Before we dive into the 4 tips, I want to give you first a little background, so you understand why some women struggle with larger thighs. It all revolves around the hormone Estrogen.

High levels of this hormone are great for making babies but a nightmare for weight loss. It’s also responsible for the classic female pear shape i.e. slim on top, bigger on the bottom. Men also can have high levels of estrogen. This combined with low testosterone can result in gynecomastia more commonly known as man boobs. Sexy ugh?!

The world’s leading coaches will tell you that stubborn areas of fat are partially dictated by hormones. If you can focus on positively impacting your hormonal balances, then there is a good chance you can encourage these trouble fat areas to disappear.

As you already know, bad dietary choices can inflict damage on your hormonal balance. As this happens, you will experience physical changes, one of which is stubborn fat pockets gathering around your thighs and bum.

The good news is there’s a lot you can do. Certain eating habits lead to poor metabolising of estrogen and excessive levels in the blood. High levels of toxins in your blood are not good because these toxins live in fat cells. If your blood is flooded with toxins, then your body needs body fat to store them. It’s that simple.

If you can neutralise these toxins and detox, then you can instantly begin to encourage your body to shed body fat. The B-Fit 21 Day Weight Loss Plan is perfect for this so make sure you check it out here. It’s a great deep cleanse, and will help you shift excess lumpy fat.

Here’s my 4 other tips …

Tip 1 – Increase Cruciferous Vegetables 

Increase the amount of broccoli, cauliflower and green vegetables you eat. They are loaded with I3C, which is a naturally potent estrogen management agent. These foods will help cleanse the body and liver and in turn manage estrogen more efficiently. Also, consider supplementing with a good greens such as Liquid Chlorophyll.

Tip 2 – Supplement

Start using Liver Health. This will help process estrogen and reduce liver toxicity. Adding a multi vitamin and additional Vitamin C will also help further combat free radicals.

Tip 3 – Increase Healthy Fats

Fat helps the body produce testosterone and while you might think only men need it you are wrong. Any female in amazing shape will have healthy natural testosterone levels. By introducing more healthy fats, you can improve your estrogen to testosterone ratio. This will immediately help reduce body fat in those trouble areas. My favourites are raw coconut oil and Super Omega 3.

Tip 4 – Reduce Alcohol

On a weekend, I love a cheeky glass, who doesn’t? But alcohol is going to exacerbate your estrogen related fat storage issues. If your liver isn’t efficient and you have a lot of toxins floating around then dumping a load of alcohol in will add to the problems. Just exercise some moderation. If you are serious about this, then you are going to have to compromise. If you can’t, then forget it!

Now I’d like to hear from you. Do you struggle with losing fat from your thighs and bum? Any tips you’d like to tell me about?

Ping me back an email to gaynor@b-fit.uk.com I’d love to hear.

As always, please share this post with anyone you know needs help.

Love Gaynor x