Category Archives: Personal Development

THE MOTIVATION MYTH

I often get asked how do I get, and stay, motivated to eat well and work out?

Afterall, motivation is mandatory, right? If you want to get fit or transform your body, you need the proper motivation to get your bootie exercising and making good choices in the kitchen.

Let’s bring this to life with a visual for how most people view motivation. What most people think happens is this …

MOTIVATION → ACTION

In otherwards motivation comes first, and that leads to action.

In my experience and from lots of reading and research this is not the reality. This is what really happens …

ACTION → RESULTS → MOTIVATION → MORE ACTION

Often action precedes motivation. Successful people know this, and it’s why they act especially when they’re void of motivation because they know the motivation will kick in once they start.

Still with me?!

Consistent action produces results. That is what leads to even more motivation, which generates more action, which then leads to greater motivation. It’s a powerful force once set into motion.

Regardless of what you want to achieve whether it’s fat loss, getting stronger, or something completely unrelated to health and fitness the solution is always in the DOING.

Do something that will lead you to your goal. Do it today, especially if you don’t feel like it. The results you achieve from taking action will likely evoke the motivation you crave.

Also, Mel Robbins, a top 20 TEDx speaker and New York Times best-selling author reinforces what I’m saying here in this awesome video on WHY MOTIVATION IS GARBAGE. Do take the time to listen over a cuppa, plus I think you’ll love Mel.

Lastly, don’t get me wrong using motivational tactics will help a little, but nothing trumps CONSISTENT ACTION.

Here’s some tactics you can use:

• Get crystal clear on your goals and your “why”
• Buddy up for support and accountability
• Buy a new gym outfit that helps you feel good
• Try something new e.g. new foods, a dance class, get outdoors
• Reward yourself when you hit a goal
• Listen to your favourite music, this works a treat for me
• Hire a coach to help motivate and keep you accountable
• Have visuals as a reminder of what you want to look like
• Watch videos, listen to podcasts, read books that fire you up

Hope this helps my friend. Have an awesome day.

Love Gaynor x

ZERO MOTIVATION?

At this time of year, a lot of people suffer from the blues and feel unmotivated.

I mean think about it …

It’s dark, wet and cold outside.

You’ve possibly over indulged at Christmas and feel sluggish.

Maybe you’re behind on sleep and out of routine so you’re all over the place.

You probably look at those fit, lean people and think, ‘I wish I was that motivated’ and then this wears you down even more.

Whatever the cause(s) we all know that being in this unmotivated space sucks.

Overcoming inertia and actually getting going is definitely, by far, the hardest part of any transformation journey.

For example …

Starting a training programme when you’ve gotten out of routine, getting going with a healthy eating plan when you’ve got into the habit of riding on sugar waves, doing your food prep when it’s just so easy to grab something at the garage.

It’s not easy.

And the trouble is what most people do is they wait until they’ve got the motivation to do something.  Which means often, they never get going because …

It gets harder, and harder, and harder, the longer you leave it right?!!!

Can you relate? I sure can.

Here’s a great quote by Leonard Cohen, and also it’s my ‘go to’ strategy for getting myself moving when I’ve zero motivation.

ACT the way you’d like to be and soon you’ll be the way you act”

Breathe that wisdom in.

It applies to everything in life.

It’s pretty scary for some people because it actually means that you can be whatever you want IF you’re prepared to ACT. There’s no room for excuses.

If you want to be fit, lean, and healthy then START ACTING LIKE A FIT, LEAN, HEALTHY PERSON.

Do the things they do.

Take the actions they take.

Make the decisions they make.

Success leaves clues so mirror yourself on them.

For example …

Get a PERSONAL TRAINER to keep you accountable like myself.

Get a proven training and nutrition plan like my 21 DAY WEIGHT LOSS PLAN.

Get up early and go to the gym.

Get organised and prep your food.

Basically, take the actions like you ARE one of those fit, lean, healthy people who other people look at and think ‘I wish I was that motivated.’

Motivation COMES from getting going and getting results.

Don’t wait for it.

Go get it.

Love Gaynor x

P.S. If you need a programme that’s fun to do, that will have you seeing results within days and will therefore help you maintain your motivation, then try out my 21 DAY WEIGHT LOSS PLAN, which includes training and nutrition to help you lean up, strengthen up, fitten up and generally be a healthier, more wonderful version of you! Get it >>HERE<<

 

ARE YOU GUILTY OF SETTING UNATTAINABLE GOALS?

Over the years I’ve met many people who’ve come to the conclusion that their goals are simply not attainable.

That they can’t lose weight. That they can’t run a 10k. That they can’t wear a short skirt. That they can’t wear a bikini. The list goes on and on …

They basically want to give up. And to be fair it’s totally understandable. I mean who wants to keep falling short? It makes you feel pretty crap right!

It’s at this point that people start re-thinking their goals, when, more often than not, that’s really premature.

For me, the first step when you’re about to give up on your goals is not to adjust the goals but to readjust the action steps you’re taking towards them.

It kinda goes back to that old Henry Ford saying, ‘if you do what you always did you’ll get what you always got.’

Take weight loss as an example.

What most people do, and the reason they continuously get disappointed with their results is they diet. They cut calories. They try and trick the body.

Take it from me you can’t trick the body. That’s not how it works. You have to WORK WITH THE BODY in harmony.

If you’re struggling to reach your goals, look at your action steps.  Are you doing the same as you always did and expecting a different result?

If so, then RE-ADJUST.

If you need guidance on this then pick up the phone for a FREE 1-2-1 consultation. Either email GAYNOR@B-FIT.UK.COM or text/call on 07748298728 to book.

Love Gaynor x

WHAT’S YOUR EXCUSE?

Do you make excuses not to exercise and eat healthily?

If so, you must watch this NIKE NO EXCUSES VIDEO

We’ve all made excuses. Yours truly included.

No time. Don’t have the knowledge. No money. Bad genetics. Too tired.

Yadda yadda yadda.

The truth is that if you really wanted to you’d find a way.

As Tony Robbins says:

“It’s not about resources but about being resourceful”

Let me give you some examples:

If the kids are at their swimming lesson could you be doing some laps around the pool?

Could you save time by not surfing through socials and instead prep your food?

How about getting up 30 mins earlier to squeeze in a little exercise?

Can you take something out of your schedule to free time up for your health?

These are just a few ideas off the top of my head.

Always remember, you have a choice how you spend your time and what you prioritise.

Our brains are so clever we’ll search for any reason to self-sabotage, procrastinate, and justify the nonsense in our heads.

You need to take a truth pill and be brutally honest with yourself. It’s not about beating yourself up, it’s about being honest to make things happen. This empowers you. Whereas when you make excuses you’re giving your power away.

The bottom line is you can be fit and healthy no matter what your situation and background IF you want it badly enough.

And by the way, this approach doesn’t just apply to your health and well-being but anything in life.

So mon ami no wiggling out of this one!

What’s your go to excuse? And how are you going to knock it on the head?

Let me know and if you need help trying to hatch a plan so you can get fit and healthy get in touch as I can help. I’ll be with you every step of the way. Simply email GAYNOR@B-FIT.UK.COM or text/call me on 07748298728.

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

LOVE YOURSELF

If you didn’t already know it’s Valentines Day.

So it seemed very fitting that I touched on the subject of love but not in relation to loving another person instead loving the most important person of all …

YOU

As cliché, as it sounds the first place to look for love, is within.

It’s an inside job.

Let’s be honest, we’ve all fallen prey to looking for love and fulfilment outside of ourselves.

There’s all sorts of places people go to fill the void such as food, material stuff, work or some trophy man. The list goes on!

Here’s the thing …

Nothing sticks. It’s a temporary fix.

You always end up right back where you started from and it ends in …

  • Drama
  • Pain
  • Identity crisis
  • Lost dreams
  • Bad break ups
  • Tears

And so on …

What I’ve found is you need to step back from everyone and everything.

Instead, look inside. Re-evaluate. Work on your self-awareness and recognise you were looking in all the wrong places in your quest for happiness and love.

The answer never lies in some arm candy trophy man, worldly materialism, or any other bells and whistles that life dazzles us with.

No matter how wonderful and enviable your life is on the outside if you don’t love and feel great about who you are at your core it’s meaningless.

So I’ve 2 very important words for you.

LOVE YOURSELF

Reinforce your self-worth. Take back your power.

Figure out you. What you want. What makes you happy and do it.

Learn to be independent, authentic and honour your truth.

Don’t create unhealthy attachments. Learn the art of letting go.

NEVER EVER RELY ON ANYONE OR ANYTHING TO COMPLETE YOU

So what practical steps can you take right now to show yourself self-love?

What makes you feel good, nurtures and re-charges you?

It could be some meditation, going for a facial, eating healthy food, or getting outdoors for a brisk walk.

Make a list and get to it!

Remember you’ve got me here too for support. Feel free to get in touch on 07748298728 for a chat. I’m all ears. It costs zilch, and there’s no strings attached.

One more thing …

Do I get all this self-love, self-help stuff right all the time?

Absolutely not!

I’m a beautiful work in progress. Some days I do great, and others days I stumble. That’s real.

Now I’d love to hear from you.

What’s the biggest incite you’ve taken away from today’s post? Any aha’s you’d like to share? And what will you do differently going forwards?

Can’t wait to hear from you.

Love Gaynor x

P.S. Take a look at these wonderful weight loss success stories HERE. These women showed themselves self-love and care about their health and wellbeing. You could be next!

HOW TO KEEP YOUR NEW YEAR’S RESOLUTIONS

Are you struggling already to keep those resolutions? Dreading the up-coming weekend of temptation?

Well, help is at hand …

Have a read of my 5 coping strategies below for how to keep your resolutions in 2017 and beyond !

  1. START SMALL

Make resolutions that you think you can keep.

If, for example, your aim is to exercise more frequently, schedule two or three days of exercise and keep it short to no more than an hour. That way you’re not shocking your system and all of a sudden heading to the gym 7 days a week. None of my client’s do this. I believe in teaching the ‘right’ exercise that saves you time and gets you results.

Do not diet. Getting it right and sticking with it is about making a decision and acknowledging that you need to stick with this for life. It’s a lifestyle choice.

In my B-FIT B-FABULOUS 21 DAY WEIGHT LOSS PLAN, one of the main things we do is cut out gluten. If you can maybe focus on just that for a couple of weeks and see how you feel.

Remember, if you’re really stuck with your eating then you can always arrange a FREE confidential chat with me. We can talk through your nutrition, and how you can enjoy the right foods for life. Drop me a text on 07748 298728 to arrange a call.

  1. CHANGE ONE BEHAVIOUR AT A TIME 

Unhealthy behaviours develop over time. Therefore, replacing unhealthy behaviours with healthy ones also takes time. Don’t get overwhelmed and think that you have to re-assess everything in your life. Instead, take baby steps and change one thing at a time.

  1. TALK ABOUT IT

Share your experiences with family and friends. Having someone to share your struggles and successes with makes the journey to a healthier lifestyle that much easier and less intimidating.

Consider joining a support group such as my GROUP PERSONAL TRAINING COURSE which is always incredibly supportive. The current one is full but the next one kicks off in February. Text me on 07748 298728 for details and to secure your spot.

I also have a B-FIT FACEBOOK GROUP where like-minded B-Fit clients support one another and share recipes.  

  1. DON’T BEAT YOURSELF UP

Perfection is unattainable. Minor mistakes when reaching your goals are completely normal and ok. Don’t give up completely because you ate chocolate, had a big night out or skipped exercise for a week because you were busy. Everyone has ups and downs. Learn from your mistakes, brush yourself down and get back on track.

  1. ASK FOR HELP

Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help.

I’ve said it before and I will say it again, you wouldn’t cut your own hair or fix your own car unless you’re a hairdresser or mechanic reading this. With so much conflicting and untrue information out there when it comes to weight loss and getting fit, it’s important to firstly understand that you are unique and your body/goals will not be the same as the next person. You need to find what works for you.

When I take on new clients, the journey starts by really identifying where you are now and where you want to be. What is your lifestyle like? Do you have limiting injuries? and so on. I tailor a bespoke plan to you personally which means you will get better results in less time. I help women to change unhealthy behaviours and get results fast.

For a FREE confidential chat about your own new year resolutions and strategies to help you keep them simply call/text me on 07748 298728 or email gaynor@b-fit.uk.com to get the ball rolling.

Love Gaynor x

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

BBC 100 WOMEN 2016 + 8 WAYS TO EMPOWER WOMEN

A bit of a different subject this week prompted by the BBC 100 Women 2016.

These women come from all sorts of backgrounds, industries, and cultures. Everything from activists, researchers, campaigners to entrepreneurs. Whatever their story all these women are inspirational and influential. All have astonishing stories to tell.

It’s a fascinating line up which you can read about here.

I’m a great believer in women’s empowerment and I truly believe when women authentically support one another from the heart it’s powerful and unshakable. We can move mountains. Accomplish great things. Reach our highest potential, and go further faster.

So I wanted to share with you 8 ways I believe we can all empower one another with …

  1. Compliment & Encourage

Take the time to compliment your girlfriends. Celebrate their accomplishments. Women feel more empowered when they’re more confident right?! Take for example all the wonderful B-Fit success stories here. Haven’t these ladies done amazing?!

  1. Speak Up & Stand Up

If you see a woman being mistreated, say something. Don’t ignore it. Every time a woman is belittled, it impacts each and every one of us and sends out the wrong message.

  1. Start Early

Got a daughter? Niece or granddaughter? Think about instilling a sense of empowerment in them at a young age. They need to know early on that they can do anything they set their minds to. Instilling these qualities will help create a new army of women who will stop at nothing to achieve their dreams!!!

  1. Mentor & Collaborate

If an opportunity arises to team up and collaborate on projects go for it. We can compliment each other’s skills, support and help each other.

  1. Be A Role Model

One of the easiest ways to empower women is to be a positive role model. Be confident and show them what’s possible if they put their mind to it.

  1. Watch Your Lingo

When you name call another woman, it’s not only horrible but your giving out a message that it’s ok to do this. It’s not. As Gandhi said “Let’s ‘be’ the change we want to see in the world”

  1. Accept All Women

Regardless of skin colour, religion, body size and shape, or sexual orientation we’re all kindred spirits and need to empower each other. Ditch the judgement. Choose acceptance.

  1. Be Kind

I get that not all of us are on a mission to empower women, but we all should be kind. Being kind to our fellow sisters shows the world that we respect all women.

Are you onboard? I hope so.

Let’s do this.

Now I’d love to hear from you. Who are the amazing women who support you? And who do you support? How’s it impacted your life?

Ping me back an email to gaynor@b-fit.uk.com

I can’t wait to hear your story.

Gaynor x