Category Archives: Personal Training

LEARN HOW AMELIA REDUCED HER TUMMY FAT

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

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

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

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

GAYNOR@B-FIT.UK.COM

Love Gaynor x

…………………………………………………………………………………

Evening Gaynor

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

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

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

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

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

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

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

Amelia

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

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

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

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

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

TRY THIS FREE FAT BLASTING BODYWEIGHT WORKOUT

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

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

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

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

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

In a nutshell – anywhere.

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

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

Let’s jump straight in.

WORKOUT GUIDELINES

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

WORKOUT

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

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

Also …

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

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

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

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

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

Until next time, have a super week.

Love Gaynor x

LEARN HOW IRENE LOST BELLY FAT

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

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

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

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

Getting into smaller jeans?

Using one less notch in the belt?

Getting into your wedding dress?

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

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

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

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

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

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

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

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

With love

Gaynor x

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

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!

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

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

6 BENEFITS OF STRENGTH TRAINING

For a lot of women the term “strength training” conjures up images of bulky veiny bodybuilders, manly looking women, intimidating gym environments, and heavy weights.

Now I get it, and I do understand how this has come about

BUT

The reality is that strength training can be defined as any movement/exercise that places an increased demand on your muscles. This could be using weights or using your body weight as resistance.

Today, it’s widely accepted that strength training is an essential part of any well-balanced exercise program not just for bodybuilders, but the everyday male and female, the young and more mature as well as those with injuries.

Historically, females have been deterred from lifting weights because they believed that it would make them bulky. Thankfully with education times are changing and women are now using strength training to achieve the body and health they want.

If you incorporate strength training into your exercise routine, there are many benefits as outlined below.

If you’re unsure what to do and how to include strength training, get in touch. Here at B-Fit HQ we can guide you through bespoke workouts to ensure you make the most of all the benefits strength training has to offer.

Simply text/call me on 07748298728 plus book your FREE SESSION HERE.

Aids Weight Loss & Improves Muscle Tone

Strength training is a proven way to achieve sustainable fat loss.

As well as burning calories during actual exercise, it also helps increase your overall metabolic rate enabling your body to burn more calories around the clock. How does it do this? By maintaining existing muscle, and building new. The more muscle you have, the more calories you burn. Simple as that. Also, you’ll be tighter, more toned, stronger, and fitter!

Improves Posture

Proper strength training can help with postural issues and pelvic floor strength which are important considerations before, during and after pregnancy.

Boosts Energy & Mood

One thing I notice all the time is that after exercise all my clients feel mentally better.

There are huge psychological benefits with exercising such as feeling stronger, increased energy, improved self-esteem and confidence. Strength training is one of the best anti-depressants around due to the mood-boosting endorphins released through exercise.

Our bodies are skeletons which are designed to move not sit around. If you want help activating your bodies natural opiates through exercise get in touch with me HERE to book your FREE SESSION.

Improves Bone Density

As we get older, our bone density gradually decreases, especially in women. This in turn makes us more prone to fractures, and osteoporosis. Strength training has been shown to increase bone density/mass.

Retains Muscle

With age comes muscle wastage. After the age of 30, the average person loses 2½ kg of muscle every 10 years. This reduces our ability to burn calories and if not managed appropriately leads to weight gain hence the coined phrase “middle age spread”.

Strength training is proven to preserve existing muscle and build new. It’s important for all of us to lift, but it becomes even more important the older we get as it not only effects our weight/how we look but also our strength, balance, and coordination!

Prevent Injuries & Disease

As you build quality lean muscle your strength will increase, and so will your ligaments and tendons. This will improve your flexibility, and you’ll be less susceptible to muscle damage, aches, and pains.

Other health benefits include an increase in insulin sensitivity which can reduce the risk of type 2 diabetes, and it can also help to keep blood pressure within a healthy range.

I hope by now I’ve convinced you of the importance of strength training. It’s a no-brainer.

No matter what life stage your at, no matter what your goal is this is something you seriously need to incorporate. It plays a major role in our overall health and wellbeing.

Love Gaynor x

I WANT TO BE YOUR TRAINER

It may surprise some of you to know this, but I have used a trainer in the past.

Now, you may ask, ‘why would someone who is a 7 years qualified and experienced personal trainer need a trainer?’

There are many reasons: I too need to be pushed beyond what I think I can achieve; sometimes even I need motivation; it’s handy to have another set of eyes on my technique and form; and finally, I don’t know everything – I’ve learned many things from each of the trainers I’ve used.

I believe everyone can benefit from one-to-one input from time to time, whether it’s in fitness, business or life in general.

Does that mean everyone must have a trainer? Of course not, but I do believe the majority no matter who they are or what they do will improve and expedite their results. Great coaches have a way of bringing the best out of you and taking you to the next level. Fact.

I get that it’s a big decision, and that’s exactly why I offer my FREE 1-2-1 session. To see what it’s all about just CLICK HERE.

Why use a fitness coach?

The short answer is that the mere act of hiring a coach can spur you on to achieve new heights of success. For a start, someone else is now involved, investing time in your success, and able to hold you accountable – this alone will make you work harder. Here are a few other reasons:

  • Expertise, applied to you personally – you can’t know everything. Someone who’s an expert in their field can bring in-depth knowledge to your own challenges, likes, dislikes and lifestyle.
  • Motivation – you’ll simply work harder and perform better when someone else is involved. You’ll be a lot more likely to work hard, alot less likely to skip workouts, and in general more prone to taking your program seriously.
  • Accountability– this is by far the greatest benefit of coaching. If you know someone is counting on you, you show up, both physically and metaphorically.  Hiring a coach gives you multiple types of accountability.
  • Love and friendship– I can tell you as both a coach and a client, if you invest in someone emotionally, and they invest in you, and you’re both working towards mutual success, it’s impossible not to grow closer. Your goals are their goals, and so their successes become your successes. This is why I have always said that, on some level, the ‘personal’ aspect of personal training is more important than the ‘training part’.

So can I help YOU to reach the next level?

I’m passionate about helping people LOOK, FEEL AND BE FABULOUS and one way I do this is through personal training.

Remember I offer a FREE 1-2-1 session so you can have a taster and dip your toe. To see what it’s all about just CLICK HERE.

If you’re trying to get to the next level; if you find yourself lacking motivation; if you find yourself spinning your wheels; if you just can’t figure out why you’re not progressing I’d love to help.

Isn’t it time you got what you’ve been working for?

Let’s do this. Together.

Love Gaynor x