Category Archives: Tips

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

10 AMAZING WAYS TO USE COCONUT OIL

I cannot tell you how much I LOVE coconut oil.

Most people have cooked with it but this Superfood has literally tons of uses. It’s versatile, cost effective plus incredibly healthy. Trust me your body and health will thank you for it.

Read on to find out how many products my one jar of coconut oil has replaced!

Cooking Oil

Coconut oil is high in saturated fat so consuming excessive amounts isn’t advisable for your hearts sake. However, the manufacturing process and chemical properties make it healthier than its counterparts. It isn’t refined, bleached or odorised. But make sure you choose cold pressed and virgin coconut oil to reap these benefits.

Hair Conditioner

Did you know that coconut oil penetrates the hair and prevents protein loss? It sure does. All you do is take a dollop of coconut oil and comb it through your tresses. Not the most glam of looks but I wear a shower cap and sleep with it in. Then the next day I just shampoo and style as usual.

Face & Body Cream

Coconut oil is also a great moisturiser as it’s rich in fatty acids plus it leaves a lovely sheen on the skin. It helps give relief from skin conditions like eczema and psoriasis and will help soften fine lines and wrinkles.

Highlighter & Contouring

Want the Kim Kardashian highlighting and contouring look? use a small amount of coconut oil to highlight your cheek and eyebrow bones. You can also press a small amount of coconut oil on top of your makeup to give a nice dewy glow.

Mouthwash

It sounds weird I know but let me explain why coconut oil is a great mouthwash. It’s called oil pulling which is an ancient Ayurvedic practice to keep tooth decay, bad breath and gum disease at bay. Remember, coconut oil is antibacterial so it’s brillant for our teeth. So how do you oil pull? It’s simple. Take one tablespoon of coconut oil and swish it in your mouth for 10-20 mins until the oil turns cloudy and murky. This is the bacteria being pulled off. Then spit the oil out.

Makeup Remover

The oil nature of coconut oil means that makeup will wipe off easily because it breaks down water resistant substances. I’ve used it to remove my mascara and I have to say it works a treat! Just take a small amount of oil between your palms to warm it up. Glide it across your skin and use a cotton pad to remove the makeup. Keep repeating until your skin is thoroughly cleansed.

Dairy Alternative

Because of its emulsifying properties it’s a good dairy substitute. Use it on toast as a butter/margarine replacement. Add to coffee instead of milk.

Soap

Again, the anti-bacterial qualities of coconut oil make it a perfect candidate for a soap alternative. And it won’t just kill those nasty germs but it will also leave your hands silky soft.

Shaving Cream

Think about it. Coconut oil is a natural lubricant and so perfect to shave with. Lather it on and you’ll see that your razor will just glide over your skin as you shave.

Cuts & Bruises

Coconut oil just doesn’t have anti-bacterial qualities which makes it perfect for cuts and bruises … it also has anti-fungal properties too. And that means it’s perfect for conditions such as athletes foot.

There are many brands around but one of my favourites is Lucy Bee’s coconut oil. It smells heavenly and 100% pure.

So which use are you going to give a try? Let me know how you get on. Also have you any uses I haven’t mentioned? If you do, please let me know. I’d love to hear from you.

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<<

 

HOW TO SURVIVE THE PARTY SEASON

December is the height of the festive season. Our diaries are crammed with late night parties/dinners and early morning starts.

Most of us eat more than usual at Christmas. This, coupled with the fact that we also do little or no exercise, can cause potential weight gain.

An interesting little fact for you … but did you know the average weight gain over the festive period is 5 lbs?! Shocking huh?

Between this and the colder weather, it can leave you feeling a little worse for wear BUT this B-Fit survival guide will help you keep your sparkle and fabulousness!

  • Keep extra active before and during Christmas to burn off the extra eaten calories e.g. nice walks, bike rides, skip, dance, hula hoop, musical chairs etc
  • Never go to a party hungry, ideally eat before you go
  • Practice mindful, slow eating and believe me you’ll eat less
  • Avoid pastry/breaded canapes. Go raw, marinated and/or grilled
  • Drink as much water as alcohol, alternate between them
  • Master the art of making a drink last the evening. Also, you could offer to drive and stay off the alcohol altogether. Remember 1 bottle of wine = 9 donuts
  • Don’t buy unhealthy food to begin with
  • Play active family games like Twister, you’ll burn more kcals than sitting around munching
  • Keep starters healthy e.g. rolled smoked salmon with dill & lemon juice or my signature RYE BREAD CANAPES
  • Eat plenty of skinless turkey, its low in fat and protein rich
  • Fill up on vegetables preferably not drenched in fat
  • Have fewer roasties and replace with new potatoes
  • Opt for my healthy CRANBERRY SAUCE recipe instead of bread sauce
  • Choose brandy custard instead of brandy butter
  • Try my healthy CHRISTMAS GRAVY recipe
  • Lastly, hint to friends and family that you’d like to improve your health and fitness in 2018 and a B-Fit gift voucher would be perfect instead of perfume, slippers or chocolate! Simply put them in touch with me on 07748298728 and I’ll take care of it
  • In case you missed it, and for additional Christmas survival tips make sure you check out my blog BEAT THE CHRISTMAS BULGE

The bottom line is there’s lots you can do. It’s only 3 days after all.

Do not let it ruin a year’s worth of hard work.

Love Gaynor x

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

BEAT THE CHRISTMAS BULGE

The festive season is fast approaching and with it comes an onslaught of unhealthy rich foods, long sofa bound days, and sugar-filled treats.

All of this can really challenge our self-care. Many folks seem to mindlessly eat. They get so caught up in the hustle and bustle that they’ve no real clue of how much they ate, drank, what tasted yum and what didn’t.

So to help you stay ahead, and avoid having to loosen your belt a notch or two in the coming weeks, I’ve compiled these 10 easy bulge busting tips to keep you healthy over the Christmas period and beyond …

  1. Look After Your Liver

The liver is one of the most important organs in your body. It helps to get rid of toxins and where do toxins get stored? in fat. During Christmas, your liver gets bombarded with toxins from alcohol, sugar, additives and other nasties. A really simple way to give it some extra TLC is with this Liver Health Formula.

  1. Hydrate

Drink lots of pure filtered water. This is such an easy tip. It’s free, and it will help flush out those nasty toxins.

  1. Eat Your Greens

Pile on the plant-based foods. I’m sure you know that you should be eating a rainbow of vegetables. Fibrous vegetables will ensure that you get adequate nutrients, as well as reducing your bloat and keeping you fuller for longer. Also, make sure you top up and take your daily Pea Protein. It’s portable and all you need is water. Can’t get any simpler than that?!

  1. Use Smaller Crockery

Another sneaky way that junk food makes it’s way into our tummies is via oversized plates and glasses. It’s human nature just to fill it up. Choose smaller crockery and glasses to keep an eagle eye on your portions.

  1. Make Smart Food Choices

Choose fish, meats, salads, fresh fruit, and vegetables. Avoid the processed carbs such as bread, pasta, and pizza. They will make you feel sluggish and bloated.

  1. Research The Buffet Table

Walk around the buffet table to see what’s on offer. Get the lay of the land before you choose and commit. By doing this you’ll avoid piling excessive amounts of food onto your plate and/or making poor food choices. It might sound a little tree huggy but make-up your plate with ‘intention’ and ‘mindfulness’.

  1. Sit Away From The Food.

It’s not a good idea to be within arms reach of the buffet. You’re more likely to snack. Instead, go to the opposite end of the room. That way you’ll have to consciously make a trip back for more.

  1. Slow Down & Chew

Do you ever notice how people seem to mindlessly shovel their food down? Slow down and chew. Chewing allows you to really taste your food and digest it better. But also it gives your tummy time to signal to your brain that it’s full so your less likely to overeat. Pace yourself, and put your fork down between bites. Simple.

  1. Be Restaurant Savvy

Do some prior research. Look at the menu online and pick out the foods that will keep you on track. Also don’t be afraid to ask for what you want. Afterall, it’s your meal. Swap chips for sweet potatoes. Ask for a side salad or steamed vegetables, and avoid the bread basket. If you get offered just say no. It’s a lot easier to avoid temptation when it’s not on the table.

  1. Make A Plate Up, Don’t Pick

I know you’re probably keen to sample everything, and there’s nothing wrong with that but if you choose food straight from the serving dish to your mouth with no plate it’s a lot harder to keep track of your intake. Agreed? so plate up, sit down and enjoy.

Using the tips above will give you a great head start. Now I’d love to hear from you. Have these tips helped? Anything you’d like to add? And which ones are you going to try?

Remember “incite without action is worthless” so take away these nuggets and act on them at your next soiree.

Love Gaynor x

10 HERBS & SPICES THAT REDUCE BODY FAT

As well as adding flavour to your food did you know that certain herbs and spices can help you maintain a healthy body weight?

They do this by firing up your metabolism, suppressing your appetite and shrinking fatty tissue.

Not only this they are full of antioxidants, vitamins, and minerals and may help fight diseases. In many cases, herbs and spices contain more potent antioxidants compared to many well known mainstream food sources. Let me give you some examples.

Cloves (antioxidants 30% dry weight) and cinnamon (antioxidants 18% dry weight) versus blueberries (antioxidants 5% dry weight). Oregano has 42 times more antioxidants than apples, 12 times more than oranges, and 4 times more than blueberries.

From my experience and research, the top 10 herbs and spices that may support your weight loss goals when added generously to food are:

  • Ginger
  • Black Pepper
  • Cumin
  • Mustard
  • Ginseng
  • Cayenne Pepper
  • Turmeric
  • Cinnamon
  • Cardamom
  • Dandelion

Let’s take a closer look at them:

Ginger

If you’ve ever had ginger tea you’ll know it has a very warming and soothing effect. It’s known to help relax your intestinal tract and is very anti-inflammatory. It may have thermogenic properties that help speed up your metabolism, as well as an ability to suppress your appetite.

Black Pepper

Contains a substance called piperine which blocks the formation of new fat cells. It also increases the bioavailability of other foods.

Cumin

Helps with digestion and energy production, and may improve glycaemic control in people with diabetes. Also been found to improve memory and provide stress-relieving benefits.

Mustard

Interesting fact, the mustard plant is actually part of the cruciferous family of vegetables. Mustard seeds have been shown to boost metabolic rate by 25% so you burn more calories. In fact, 3/5 teaspoon of mustard seeds daily may help you burn an extra 45 kcals per hour.

Ginseng

Boosts energy levels, improves insulin sensitivity, speeds up metabolism and so helps with weight loss.

Cayenne Pepper

Capsaicin is the compound that gives peppers their heat. The heat effect increases the thermogenesis in your body, which in turn impacts on metabolism, weight loss and fat storage.

Turmeric

Turmeric is a yellow-orange spice. Curcumin is one of turmeric’s active ingredients, that reduces the formation of fat tissue by suppressing the blood vessels needed to form it, and therefore may contribute to lower body fat.

Cinnamon

This spice may help boost your metabolism so helping with weight loss. It’s been found to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels, as well as increase glucose metabolism, which would significantly improve your ability to regulate blood sugar. So it’s especially great for diabetics!

Cardamom

Cardamom, an aromatic spice with a spicy sweet flavour, is another thermogenic herb that helps boost your metabolism and may boost your body’s ability to burn fat.

Dandelion

The dandelion slows down your digestion, so making you feel fuller for longer. This in turn helps with weight management. Dandelions are also rich in antioxidants, dietary fibre, beta-carotene, vitamin K1, vitamins and minerals, and are beneficial for normalising blood sugar and cholesterol, as well as cleansing your liver.

On the next up-coming blog I’m going to give you some super simple ways to incorporate these herbs and spices into your diet. Can’t wait to share 😊

Love Gaynor x

7 WAYS TO BREAK THROUGH A FAT LOSS PLATEAU

Have you ever experienced a time when you’ve steadily been losing weight/inches and then it just comes to a stand still?! If this rings a bell then maybe it’s time to re-evaluate. These 7 tactics are a good starting point to help you break through the plateau.

Keep An “Honest” Food Diary

This is a proven technique for weight loss. When an “honest” food diary is kept it forces you to keep an accurate account of what food you eat including portion sizes and all the other little indulgences you have here and there that could very well be sabotaging your weight loss efforts.

Get More Sleep

There’s clear scientific links between sleep deprivation and weight gain. It messes up your hormones resulting in an increased appetite, cravings, poor workouts and a decrease in overall energy expenditure. So make sure you get your Zzzzz

Eat More Frequently

And no that was not a typo! Though counterintuitive, increasing the frequency of meals can kickstart weight loss. Skipping meals can lower your metabolism and cause your body to hold onto calories by storing them as fat. Whereas, eating small, but frequent healthy meals throughout the day keeps your metabolism firing. Your blood sugar levels will also be more stable and so you’re less likely to raid the pantry cupboards.

Change Your Workout Routine

If long bouts of steady state cardio and/or doing the same old routine aren’t producing the goods then it’s time for a change as your body isn’t responding. High-intensity interval training (HIIT), is a form of cardio that involves alternating sets of intense exertion with brief recovery and has been shown to burn more fat in a fraction of the time than traditional cardio. The whole idea is to shock and re-boot your system to get it losing weight again.

Increase Protein Intake

Consuming protein has been shown to lead to more fat loss. Healthy protein sources combined with resistance training significantly improves overall body composition.

De-Stress

Stress increases the body’s production of the hormone cortisol, which has been linked to both weight gain and increased appetite. Other side effects of too much stress include poor sleep and digestive problems, both of which will derail your body’s ability to burn fat.

Timeout

If you’re doing everything correctly, and have been doing it for a long time and you’re not losing any weight despite all your hard efforts there’s a possibility your body has shutdown. If you’ve over dieted/over trained your body will be tired, stressed and will fight back. Timeout could be exactly what’s needed to re-set your system.

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

THE NO GYM REQUIRED WORKOUT

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

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

Still not convinced?

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

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

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

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

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

Sound familiar?

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

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

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

Bodyweight Training

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

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

Here’s some of my personal favourites:

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

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

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

STORE CUPBOARD EXERCISES

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

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

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

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

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

Other Opportunities To Move

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

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

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

I’m here to help.

Love Gaynor x