Category Archives: Tips

HOW TO SELF-CARE YOURSELF YOUNG [ANTI AGEING SERIES – PART 3]

Hope you enjoyed last week’s part 2 of my anti ageing series. Missed it? No problem. You can catch up here:

>>> HOW TO EAT YOURSELF YOUNG <<<

This week we’re looking at how you can self-care yourself young. I believe there’s lots we can do. As busy women with homes to run, kids to take care of, and work to attend to it’s all too easy not to set aside enough ‘me’ time.

So today we’re looking at your skincare regime, natural oils, vitamin c, hyaluronic and lifestyle habits such as smoking, alcohol, sleep, and stress.

  1. Sun Exposure

First up is sun exposure which is very timely considering the beautiful sunny weather we’ve been having. We all love the sun and having a healthy tan. It’s ok in moderation, but the truth is that excessive sun exposure is responsible for a lot of skin aging. Make sure you always use a sunscreen even on a cloudy day.

Lastly, remember to keep hydrated with plenty of water and LIQUID CHLOROPHYLL for an extra boost. Just add a teaspoon to a glass of water or your water bottle.

  1. Skin Care Regime

Your skin is your largest organ. Keep it bright and unobstructed with a daily skin care regime.

A very important factor to preserve your skin’s collagen is to keep your skin’s natural oils balanced and protected without stripping them out. Many chemicals and alcohol-based skin products do this so avoid them. Whereas natural and organic ingredients will respect your skin’s PH balance and will work in synergy.

Proper cleansing and exfoliating gets rid of dead skin cells to reveal a more radiant and healthy looking complexion. By cleansing your skin from all those impurities, you can boost your skin’s collagen, and improve the appearance of fine lines.

  1. Natural Oils

Another way to protect collagen is through the use of natural, organic oils. Natural oils are full of essential fatty acids, vitamins, and nutrients that are needed for your skin to be healthy, moisturized, elastic and protected.

Some of my personal favourites are coconut, rose, vitamin e, and argan oil. They all boost collagen, moisturize, and help reduce fine lines and scars. You can use these natural oils not just as a moisturiser but as a cleanser too.

Also, check out SUPER OMEGA 3 EPA a great oil supplement to boost your skin.

  1. Vitamin C

Research has shown that Vitamin C is a key nutrient needed to boost the production of collagen. It also improves the skin’s texture, makes it brighter, smoother and firmer.

I would encourage you to make sure nutritionally you’re getting your daily fix of Vitamin C from food as well as applying it topically. The combo is ideal.

A brillant supplement to support you is ZAMBROZA, which is rich in vitamin c and will revitalise the skin.

  1. Hyaluronic

I am a huge fan of using a good quality concentrated hyaluronic for anti-aging.

Hyaluronic is a natural compound produced by your body that aids in keeping your skin moisturized. As you age, the body’s production of hyaluronic decreases. Your skin becomes drier and fine lines, and wrinkles start popping up. So it makes sense that replacing some of this hyaluronic will slow the aging process down.

Hyaluronic holds in moisture by forming a barrier on the surface of your skin that helps it hold in some of its natural moisture and protects it from the drying effects that environmental factors can cause.

Hyaluronic also stimulates collagen production which as we know is essential for skin elasticity. The other great thing about hyaluronic is that it binds with water and so will plump the skin leaving your complexion more youthful.

  1. Smoking

You may have heard the same old thing again and again, but it is true that smoking together with harming your whole body hugely damages your skin. And alas especially for women because we have finer and more delicate skin.

  1. Alcohol

Alcohol dehydrates the skin, makes it look dull and leads I’m afraid to premature aging. So try to consume in moderation.

  1. Sleep

Sleep is one of the most effective, natural and free anti-ageing remedies around!

We can even see the benefits ourselves in terms of how our skin looks first thing in the morning after a great night’s sleep. When you sleep your body is producing collagen, rebuilding and repairing not just your skin but many aspects of our health.

If you want to prevent wrinkles and fine lines, get your beauty sleep in and take naps whenever you feel the need.

  1. Stress

Effectively dealing with stress can make your skin more glowing and healthy looking.

Excessive stress can age your skin faster because of the hormone cortisol. When you get stressed, cortisol levels rise. It degrades collagen that is so vital for our skin’s elasticity to keep wrinkles at bay.

I know it’s easier said than done, but try to avoid getting stressed or succumb to a stressful attitude. Focus on the positive, the good things in life and be grateful for the blessings you have.

Now it’s over to you! Have you discovered any anti-ageing secrets? Please email me and share your thoughts. I’d love to know.

Lastly, I hope you’ve enjoyed this mini 3 part series on anti ageing. And remember, if you need some one-to-one help on your nutrition/fitness, you can always book in for a FREE B-Fit Session HERE.

Love Gaynor x

5 THINGS YOU CAN DO NOW TO LOSE FAT FOR SUMMER

Even though it’s mid April there’s still plenty of time to make dramatic changes to your diet and lifestyle for the good of your health and to get you on your way to achieving that summer body.

So, what can you do now to help ensure fat loss in time for Summer?

1. DRINK MORE WATER

With the temperatures rising, it is important to ensure you are well hydrated. You should be drinking a minimum of 2 litres of fresh drinking water per day for optimum health and wellbeing. Drinking water not only helps vital organs carry out their necessary functions but it flushes out toxins too. A lot of the time we have cravings and hunger pangs is actually because we are dehydrated. Drinking enough water each day will also stop you overeating.

2. GET PLENTY OF SLEEP

Yes, that’s right sleep. Sleeping and resting allows our bodies to repair and recover. When women don’t get enough sleep, the hormone cortisol causes us many pesky problems. Not enough sleep, coupled with stress, causes cortisol levels to rise. Cortisol is the ‘stress hormone’ and is secreted during the body’s ‘fight or flight’ response to stress. Higher levels of cortisol lead to increased abdominal fat which is associated with a variety of other health problems in the body. So, get the recommended eight hours of sleep, try not to stress and your cortisol levels will reduce.

3. START WEIGHT TRAINING

Don’t just rely on cardio to keep that body fat away. Participating in cardio based exercise burns fat for up to 12 hours afterwards. If you incorporate resistance training into your plan, your body burns fat for up to 72 hours afterwards as it works on repairing the muscles following training.

4. EAT A RAINBOW

All of my clients, whether one to one or part of my group personal training course benefit from my nutritional advice too. I have seven key principles which I get my clients to follow. One of the easiest to remember, which is why I’m sharing it here, is to ‘eat a rainbow’. I’m talking about a variety of different coloured fruits and vegetables (organic where possible). We are told to get our ‘five a day’ for essential health but why stop at five? In Japan, the recommended number of fresh fruit and vegetable portions is 17! Make sure you give your body essential vitamins, nutrients and micronutrients with a varied healthy diet.

5. TRY THE B-FIT B-FABULOUS 21 DAY WEIGHT LOSS PLAN

Just 21 days! That’s all you would need to give me in order to show you all the secrets to successful fat loss. My B-Fit B-Fabulous 21 Day Weight Loss Plan is a fat busting detox that GUARANTEES a 8-14lb weight loss or you drop a dress size in 21 days. But don’t let me tell you about it, see the results for yourself from my clients here …

Lorraine loses 13b with the B-Fit B-Fabulous 21 day Weight Loss Plan

Lesley drops from a size 16 got a 12 in 90 days!

Kristina keeps two stone off!

Karen rids her household of 35lb of excess weight

Jenny’s B-Fit B-Fabulous 21 Day Plan testimonial

So you see that summer body doesn’t have to feel and be so far away. Want to know more? Simply text or call me on 07748298728 for a free, no obligation, confidential chat about you and your goals.

Love Gaynor x

THIS DRINK WILL DETOX YOUR KIDNEYS & BODY FAST

Over the last few years, I’ve written about the benefits of detoxing quite a few times and highlighting common health challenges that a detox can remedy. To summarise these are:

• Tiredness
• Bloating
• Insomnia
• Stress
• Depression
• Mental fog
• Moodiness
• Cravings
• Fluid retention
• Bad breath
• Gall bladder issues
• Bad skin
• Weight loss resistance
• Indigestion
• Body odour

Some folks are skeptical and question can a detox really solve all these issues? I get it but equally, if you step back it’s not surprising if you take into consideration the number of toxins we’re exposed to on a daily basis in food, water, cleaning products, toiletries etc it’s not uncommon for the average human to be exposed to millions of toxins each and every day. All these toxins interfere with our body and hormones. Then people try to medicate and this adds even more toxins and throws the body even more out of sync. Instead, let’s get back to nature as medicine.

Here’s a simple, fast and delicious detox drink to try. Make sure you use organic ingredients to minimise adding more toxins and chemicals into the body.

INGREDIENTS

• 2 lemons
• ¼ cucumber
• 1 ½ apples
• 2 kale leaves
• 2 celery stalks
• 2 spinach leaves

INSTRUCTIONS

• Place ingredients in juicer/food processor
• Blend until smooth

Let’s do a quick rundown of each of the ingredients and their detoxifying benefits.

LEMONS

Lemons contain citric acid, which aids in the production of digestive juices. It can encourage daily bowel movements, which work to cleanse the colon of any toxins acquired through food. Lemon juice has also been shown to help prevent kidney stones and ensure kidney health due to the high content of natural citrate.

CUCUMBER

Cucumbers work to prevent water retention, which is the excessive build-up of fluid in the circulatory system. This is due to a few compounds cucumbers are rich in including potassium, vitamin C, and folic acid.

APPLES

Apples have been a major part of detox diets for years. Apples contain pectin, a fiber that prevents the build-up of plaque in blood vessels. The cellulose in apples helps the digestive system move waste quickly through the intestinal tract. Apples are also rich in calcium, iron, phosphorus, and potassium, all of which add to its detoxifying abilities.

KALE

Kale contains over 45 different flavonoids that provide antioxidant and anti-inflammatory properties.

CELERY

Celery alkalises the body and balance its pH. It also hydrates and replaces electrolytes. Celery encourages bowel movements and reduces the risk of harmful calcification in the kidneys.

SPINACH

Glutathione is one of my fav antioxidants. In fact, it’s referred to as the ‘mother of all antioxidants’ due to its potent health benefits. Toxins, poor diet, pollution, and stress can all reduce your body’s natural supply of glutathione. But spinach is loaded with the stuff!
If there’s one take away from all this, its that there’s so much in nature that can significantly improve our health.

In my B-FIT B-FABULOUS 21 DAY PLAN, this is exactly the sort of stuff I help you with. And you don’t just lose nasty toxins but fat too. Make sure you check it out!

Gaynor x

10 TIPS TO SPRING CLEANING YOUR BODY

Spring cleaning doesn’t just mean it’s time to clean the house. After a winter full of hearty foods and being stuck indoors, we can all use a little detox to prep our bodies for the Spring.

As you know I’m a massive advocator of detoxing. In fact, I recommend to all my clients to detox 3-4 times per year for many health reasons.

According to Ayurveda, a Spring detox is the perfect time of year for cleansing. Once it gets a little warmer, the human body is wired to shed off extra winter pounds that kept us warm during the winter and flush out toxins that were accumulated from heavy wintery foods.

So here’s 10 tips to help you get started.

TIP 1 – DRINK WARM WATER WITH LEMON

Start your morning with a glass of hot water and the juice of half a lemon. This will cleanse your digestive tract, release unwanted toxins and hydrate you.

TIP 2 – STAY HYDRATED

Drink at least 2 to 3 liters of fresh water per day, including herbal teas. Some people think this will make them more bloated, but the opposite is true – it helps the body flush out toxins and reduce bloat.

TIP 3 – USE HERBS & SPICES

Using herbs and spices improves digestion and metabolism. Cinnamon, ginger, fennel, and mint are all great options for teas. Also, cook your food with liberal doses of herbs and spices. Use culinary herbs such as basil, rosemary, thyme, oregano and spices such as turmeric, cinnamon, cloves, ginger, mint, sage, and parsley in generous amounts.

TIP 4 – ELIMINATE ALCOHOL & PROCESSED FOODS

Cutting out alcohol and processed foods during a detox works wonders for fat loss. Alcohol and processed foods are full of additives and toxins. Believe me, you’ll be glad you ditched them. Give it a go, and see the difference to the belly bloat.

TIP 5 – CUT COFFEE

Cutting out caffeine will enable your hormones to get back to normal and for your body to work effectively. We are not supposed to run off coffee and if you need it to get up in the morning, something is wrong. Giving up coffee can be hard for the first couple of days, but the benefits are well worth it plus you’ll find that you sleep better.

TIP 6 – GO ORGANIC

Pesticides and other nasties feature so heavily in our food chain that it’s no wonder our bodies are fighting against toxins. Reduce your exposure to toxins in food by eating whole, fresh organic foods. This will massively benefit your health, reduce toxins in your body and so help fat loss. Also make sure you consume plenty of fibrous green vegetables every day to ensure you get enough vitamins, minerals, and micronutrients into your diet and also to support the detoxification process.

TIP 7 – DRY SKIN BRUSHING

Your skin is an organ of elimination, just like your kidneys, liver, and colon. Dry skin brushing helps keep the pores clear and the skin active to assist the body in this cleansing process. It also helps to increase blood circulation. Dry brushing exfoliates the skins outer layer and stimulates the sweat and oil glands, providing more moisture for the skin.

TIP 8 – MASSAGE

Massage is a great way to help improve circulation, activate the lymphatic system and aid in the detoxification process.

TIP 9 – SAUNAS & STEAMS

To increase the detoxifying effect try a sauna, steam room, hot bath and cardio for induced sweating. Most gyms have sauna and steam rooms that you can use after a workout. If you don’t have access to one, take a hot bath with epsom salts, ginger powder, and baking soda every night before going to sleep. Also, run, do yoga, jump, dance, whatever gets your heart pumping and brings a sweat on.

TIP 10 – BREATH

Seems pretty obvious right?! But in a rushed stressed out society our breath tends to be rushed and shallow. Our lungs rarely get a chance to open up and fill up with fresh air to completely cleanse from all the stale gases. Take a few minutes in the morning to just breathe deeply. Two-to-one breathing is a practice of exhaling twice as long as every inhalation. It’s a great technique for cleansing the lungs and calming the nervous system.

So are you going to jump on board and do a Spring detox with me? I hope so. If you do have any questions don’t be shy, reach out and ask me! Simply email GAYNOR@B-FIT.UK.COM or text/call to 07748 298728.

Love Gaynor x

HOW TO AVOID THE MID AFTERNOON SUGAR CRASH

Does this sound familiar? It’s 3 p.m. Lunch seems like forever ago and your stomach starts to rumble and grumble. You start to lose focus and dinner seems so far away.

Well, you’re not alone – this afternoon dilemma happens to me too. It can be caused by a number of factors and can often be solved by simply having a glass of water.

If you try this and you still feel hungry, then yes, you could probably use a little snack. However, when you reach for that snack, you want to make sure you’re making a choice that will sustain your energy. The best options combine nutrient-rich fruits or veggies that give quick energy and hydration combined with a lean protein or fat for staying power. Do your best to avoid sugary or starchy foods that give you a quick boost, but cause a crash quickly after.

To give you a better idea of what I mean, I’ve listed below some of the best and worst things to reach for if you’re craving a snack.

Avoid these …

  • Granola bars
  • Yogurt with added sugars
  • Diet drinks
  • Vending machine options (mostly packed with added sugars)

All of these include ingredients that will actually make you more tired over time. They’re tricky because whilst they give you a boost of energy straight away, they also cause you to crash.

Indulge in these …

  • Nuts and veggies with 1-2 tbsp hummus, plain yoghurt or guacamole
  • Green smoothie (3:1 ratio of vegetables to fruit)
  • Dry roasted chickpeas or edamame

These options combine protein and good fats, which give you the energy boost you need. Plus, they keep you sustained for longer periods of time, which prevents you from having an energy crash before dinner.

Keep it clean and simple and always listen to your body.

Love Gaynor x

MY TOP 3 BODYWEIGHT EXERCISES THAT BURN FAT FAST

As you know I’m a big fan of bodyweight (BW) training. It’s been around longer than anything else! Training without equipment, or with limited availability of it, has been used as a way of building the bodies of soldiers for decades. And for ladies like us who lead busy lives running homes, working and managing kids it’s a perfect solution.

I like bodyweight training for a multitude of reasons:

  • Inexpensive
  • No equipment needed
  • Done anywhere at anytime
  • You can set yourself clear, simple and self-motivating challenges
  • Builds muscle, burns fat, and improves overall fitness

With that in mind, here’s my top 3 favourite bodyweight exercises:

Bulgarian Split Squats

Please don’t ask me why it’s called this. I really don’t know. All I know is everytime I get my clients to do a bulgarian split squat they say something along the lines of ‘oh no not that one-legged squat’. It’s a great exercise and after doing this enough times you’ll have ‘glutes that salute’ that resemble a peach!

So why else does the good old bulgarian split squat make my list? Well, it requires more balance which means it engages more muscles. If you engage more muscles you burn more calories. And because you’ve worked 2 legs you’ve increased your overall workload. Which means again more calories burned not to mention the knock-on effects on improved endurance.

Push-Up

Push-ups are a classic exercise that has been around a long time. They’re easy to learn, easy to do, and easy to incorporate. They don’t necessarily need to be just standard push-ups but with a little creation and forward planning, there’s a ton of variations. As well as primarily working your chest, they also fire up and tax your core and triceps. So goodbye bingo wings!

Jump Lunge

Lunges are one of my favourite lower body exercises. Although the legs are the prime movers this exercise is a dynamic movement and so involves your entire body and particularly your core.

When you then introduce the ‘jump’ element to the lunge the core is even more engaged due to the explosive nature. Also, you expend more energy, raise your heart rate and so your metabolism — a great recipe for fat loss. It’s a good bang for your buck as the saying goes. There’s also a plyometric nature to a jump lunge. Although this feels horrendous at the time (been there!) it improves the speed and efficiency of muscular contractions.

So what’s your top 3 bodyweight exercises? Do let me know.

Gaynor x

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