Category Archives: Uncategorized

5 WAYS TO REDUCE THE EFFECTS OF ALCOHOL

Guys, I hope you enjoyed last weeks blog on “Is Alcohol Making Me Fat?”. If you missed it, no worries, just click here to catch up.

I promised that I’d share with you some simple tips on how to still enjoy a tipple or two yet limit the damage.

And here they are …

Organic Wine

Try to drink organic wine where possible. Non-organic wine is full of synthetic additives such as flavour enhancers plus the grapes will have been sprayed with a load of pesticides and herbicides. You may not know this but wine does not have to list it’s ingredients but if it did it would read like a chemistry set of E numbers which are highly carcinogenic and toxic.

Alternate Wine & Water

An uber-simple way to cut back on booze is to alternate between one wine and one water. Not only will the water keep you hydrated, but it will also reduce the amount of alcohol you drink by half.

Liquid Chlorophyll

Chlorophyll is a great supplement to help flush out wine induced toxins.

I always have a large pint of Chlorophyll water before I go out, then one when I come back right before bed and then another first thing in the morning. Chlorophyll helps hydrate, flush out toxins, oxygenates and helps alkalise the body. We need this extra support as alcohol is very acidic and contains a lot of sugar.

Liver Health

Liver Health helps nourish, protect and cleanse the liver as it can get overloaded with excess toxins and become sluggish. The liver is one of the most important organs in the body and helps perform over 500 functions. It has to run efficiently and be looked after as it has such a huge impact on our metabolism and hormones.

B-Fit 21 Day Weight Loss Plan

If you feel you’ve been out partying a lot or even just need a good body cleanse and reboot … don’t forget about the B-Fit 21 Day Weight Loss Plan! It’s a perfect way to help get rid of unwanted and excess toxins, thus removing fat. I recommend you do a body spring clean every 12-16 weeks.

So that’s a wrap for today, my friend. Hope you enjoyed and as always I’d love to hear from you.

Got any strategies you use to minimise the effects of alcohol? Please do share.

Finally, if you’d prefer one-to-one help on this subject or your health and fitness, in general, you can always book in for a FREE B-Fit Session here.

Much love and appreciation

Gaynor x

TOP 5 TIPS TO DROP A DRESS SIZE…

…and feel fabulous this Christmas!

Don’t forget! I have a tried and tested ‘How to Have a Guilt Free Christmas’ plan which has seen some fantastic success stories at this time of year.

Click here to read more about my How to Have a Guilt Free Christmas package here.

Top Tips to Drop a Dress Size for Christmas

wake up1. Focus on quality sleep – Go to bed earlier and take all phones, ipads etc out of your bedroom and get up earlier and start the day with a nutritious  breakfast  eg eggs,  with tomato and avocado  or a homemade green juice with Pea Protein.

set and reach goal concept2. Set yourself a specific goal – e.g. “I want to  feel fabulous in my red dress by Xmas” or “I want to walk/run the Liverpool 5k santa dash on the 7th December” (A great little goal to aim for!).

sport3. Increase your water intake.  Add liquid chlorophyll to your water  and swap tea and coffee to herbal tea

bfitbfab book cover copy 24. Cleanse/detox  your body from the inside.  Do my 21 day B-Fit B-Fabulous plan to really kick start this and drop a dress size in just 21 days. We are bombarded with toxins in the food we eat, alcohol, the synthetic chemicals in the toiletries we put onto our skin. Excesss toxins end up stored in fat, which makes us put on weight, feel sluggish, unhealthy and is a hotbed for future disease and illness.

B4QuxsnCEAAilKb5. Stop the yo–yo dieting! Instead of counting calories, count nutrients! Give your body the food it needs and deserves. If you eat rubbish you will feel rubbish! Plan your meals in advance, and if you are  confused about what foods are good / you should be having more of, and what foods are not good/ you should be having less of, then give me  call for a FREE confidential chat. You could even maybe book one of my  FREE How to drop a dress size and have a guilt free xmas sessions. They’re limited but text me and I’ll see if we can squeeze you in.

196f7a8e499b6704_medfr04727.preview6. Do the right exercise at least 3 times a week ! Theres no need to spend hours bored in the gym! 20  minutes  of  the right exercise will  speed up your metabolism (fat burning furness) and get you burning fat for up to 48 hours afterwards. So, whilst you are lying on the sofa, recovering, watching TV – you will be burning fat! Want to know what the RIGHT exercise is ? Again, we can cover that in a free confidential chat.

Want to know more? Text me 07748 298728.

CAULIFLOWER RICE/COUS COUS RECIPE

I can’t believe I haven’t shared this with you before. It is literally the best dish ever and easy to replace white rice, pasta and bread with this versatile, easy and healthy alternative.

It’s so simple to make and it tastes fantastic. You can eat it hot or cold and it goes with pretty much anything! You can also eat it raw to retain as many nutrients as possible.

536bf168dbfa3f4ac3001e1b._w.540_s.fit_What You Need

Ingredients
1 head cauliflower, any size
1 tablespoon avocado oil
Salt, optional

Equipment
Chef’s knife
Food processor or box grater
Spatula
Pan with lid, optional

Instructions

  1. Cut the cauliflower into large pieces: Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. Break apart the cauliflower into large florets with your hands. If the core is tender, you can chip it into pieces and add it with the florets.
  2. Transfer the cauliflower to a food processor: Transfer the cauliflower to a food processor. Don’t fill the food processor more than 3/4 full; if necessary, process in two batches.
  3. Pulse the cauliflower until completely broken down: Process the cauliflower in 1-second pulses until it has completely broken down into couscous-sized granules. (Alternatively, grate the florets on the large holes of a box grater.)
  4. Pull out any unprocessed pieces: Some florets or large pieces of cauliflower might remain intact. Pull these out and set them aside. Transfer the cauliflower couscous to another container and re-process any large pieces.
  5. Serving raw cauliflower couscous: Cauliflower couscous can be used raw, tossed like grains into a salad or in a cold side dish.
  6. Cooking cauliflower couscous: Cooking makes the cauliflower more tender and rice-like. Warm a tablespoon of avocado oil  in a large pan over medium heat. Stir in the cauliflower bits and sprinkle with a little himalayan pink salt. Cover the pan and cook for 5 to 8 minutes, until the couscous sized rice is as tender as you like. Use or serve immediately, or refrigerate for up to a week.

Recipe Notes

  • Freezing raw cauliflower couscous: The couscous can also be sealed in airtight containers or bags and frozen for up to three months. Thaw on the counter for a few minutes before using or cooking.

Top tip! Goes really well with the following dishes:

Pak Choi Fish

Turkey and Mango Stir Fry

Home made healthy Chinese Takeaway

Coconut chicken nuggets

Chicken salsa

Tamarind Tuna with Zesty Lemon Salsa 

ARE YOU ON AUTOPILOT?

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I walked up my stairs the other day. Got to the top and thought “How did I actually get here?!” You know, the same thing we have all done while driving, wondering where part of our journey went.

Our brains are incredible when you think about it. It functions without our conscious mind even realising, leading us to be on ;auto-pilot’.

Whilst auto pilot is OK for a short period of time in the car or in your own home whilst you’re thinking about chores, what’s not OK is going through your whole life on auto-pilot.

Are you guilty of any of the following auto-pilot behaviours?

  • Doing the same routine
  • eating the same things
  • following the same weight loss strategy
  • Training the same for years
  • Having the same mental focus (or lack of it)
  • Following the same ‘story’
  • Hanging on the same emotional rollercoaster
  • Following the same attitudes
  • Having the same awareness levels?

Sound like you?

You’re probably on auto-pilot.

Now I need to ask you something REALLY important and I need an honest answer.

Is it working?

life is on autopilot

Are you confident?
Are you happy with your body shape?

Have you got bundles of energy?

Are yo fit, strong and healthy?

Are you happy and grateful every day?

You are? We;; that’s brilliant. Keep up the good work (you’re obviously a B-Fit client already! 😉 )

Seriously though, if you’re not. You can do something about it. Staying in the comfort zone of your auto pilot life won’t change anything for you. It will mean you stay exactly where you are.

It is in our DNA and human survival instincts to keep growing and pressing forward. So it’s time to say goodbye to being on auto-pilot and make a change.

Now, it’s not easy at first and it does require effort. However once you’re in the swing of things, little steps lead to big goals and these little steps become easy and second nature.

The key is consistency. But you knew that already didn’t you?

So, join me. Get out your comfort zone. Drop me an email gaynor@b-fit.uk.com or a text 07748 298728 and let’s arrange an informal chat together where I can instantly help you take off that auto-pilot and make the smallest changes that will lead to big differences.

I’ve got two places left this week so get in touch asap.

Gaynor x

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SWEET POTATO PANCAKES WITH BREAKFAST GREENS

This little number is a refreshing take on everyone’s favorite breakfast recipe: pancakes! With just a few ingredients and no gluten or sugar, this will be your new fav pancake recipe. Sweet or savoury! 

breakfast-sweet-potato-pancakes

PANCAKE INGREDIENTS

  • 1/2 cup sweet potato, steamed until soft and mashed
  • 2 eggs
  • 1 tbsp coconut flour
  • 1/2 tsp cinnamon
  • 1/4 tsp baking soda
  • coconut oil, for pan

TO SERVE

  • 1 avocado, diced
  • 1 cup rocket
  • 1/2 lemon
  • 1 tbsp fresh herbs, chopped (we use parsley & basil)
  • 1/4 cup yoguhrt (optional)

METHOD

  1. Mix together all pancake ingredients except the coconut oil and beat just until a batter forms.
  2. Heat coconut oil in a skillet over medium heat.
  3. Pour 1/4 cup of batter out and cook until bubbles start to form. Flip the pancake and cook for about another minute or two until fully cooked.
  4. Repeat with the rest of the batter.
  5. To serve, mixed together rocket, diced avocado and juice of half a lemon. Spoon on top of pancakes with a drizzle yoghurt & herbs.
Note: Get creative with your favorite pancake toppings! This recipe can easily be used as sweet or savoury depending on what you prefer.

IT WAS HUGE

…especially if you are scared, have never tackled anything like this before.

What am I talking about? The moment my 10 year old daughter conquered her fears on a recent holiday (and how we all have fears, even in adulthood that we can overcome).

I have just been going through our holiday photos from the summer and regardless of my very awful green goggles (I wear contact lenses and there was no way I was losing them at the impact of hitting the water!) this photo makes me smile so much.

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It was from our holiday in Lanzarote. We were at a water park and my daughter really wanted to ride the huge slide, but her initial excitement soon turned to fear when she saw the size of it. Especially because she’s quite small for her age so that slide must have seemed like a mountain to her!

We had a couple of false starts at the top, where the fear seemed to take over. So we calmly waited to one side, letting her see others take the same journey and then, after some calming and encouraging words I offered got go down with her. She liked that. I would be a helping hand and to make sure she felt safe, encouraged and supported the whole way.

She really wanted to do it, but her FEAR was getting in the way. We’ve all been there.

Then, when she was ready it was time to take our spot at the top, wait for the green light and GO!

It was a bit of a crazy ride, with some hair raising moments at times, but she did it! She got to the end and she conquered her fear, with my help.

And it got me thinking. How this lesson in conquering fear from a 10 year old, is no different to many of the wonderful ladies I train and coach and help overcome their fear too.

If you choose to let it, fear can run your life, run your decisions, stop you doing what you want and need to do. It’s OK to feel a bit of fear, it’s what us humans ned to feel to survive and protect ourselves. But learning how to use that fear to your advantage is the key.

Is fear running your life? Ask yourself that question honestly. Are you afraid?

Common things people fear:

  • fear of failure
  • fear of success (honestly, this is real!)
  • fear of change
  • fear of the unknown
  • fear of what people might think or say
  • fear of being out of your comfort zone
  • fear of it being too difficult
  • fear of judgement

And many of the above apply to everyday people looking to lose weight, change their body shape, gain some confidence and self esteem, feel at their very best, change lifestyle and habits.

But, you choose how you react to fear. You can either let it rule you, or work with it, take the plunge, hold on and enjoy the ride!

Much like my daughter did at the waterpark.

I support all my clients, every step of the way on their journey, however long or short. This is how I get some incredible results and really change the lives of people for the better. I’m so grateful for the job I do and the changes I help ladies to make, that lead to a happier and healthier life.

Do you want me to help you face your fears and be with you every step of the way? Text me and we can arrange an informal chat in confidence and come up with a strategy to take the plunge, enjoy that ride and feel the exhilaration at the end when you achieve what you set out to do.

Text me on 07748 298728 or email gaynor@b-fit.uk.com

Gaynor x

WHICH DIET HALVES CANCER?

Scientists have claimed that women are halving their risk of getting womb cancer by following a certain diet packed with fruit, vegetables and nuts.

So what is this diet?

It’s not a “diet” as we know it in the sense of weight loss, but the way of life of many women who eat the Mediterranean way.

Womb cancer is known to be linked to age, weight and diet – but scientists have now found that those who eat a Mediterranean diet are less likely to develop a tumour in the uterus.

Those who stick most closely to a diet of vegetables, fish, cereals and other Mediterranean foods lower their risk of womb cancer by 57 per cent, according to a study published in the British Journal of Cancer.

A team of researchers from Italy and Switzerland investigated the diets of 5,000 Italian women and linked it to their health later in life.  The team broke the Mediterranean diet down into nine different components and measured how closely the participants stuck to them.

The diet includes eating lots of vegetables, fruits and nuts, pulses, cereals and potatoes, fish, monounsaturated fats, which restricting the intake of meat, milk, other dairy products and alcohol.

Cancer risk is affected by our age and our genes but a healthy lifestyle can also play a part in reducing the risk of some cancers.

Not smoking, keeping a healthy weight, being active, eating healthily and cutting down on alcohol helps to stack the odds in your favour.

Some 8,500 British women are diagnosed with womb cancer each year – and rates have soared by 50 per cent in the last two decades, so it makes sense to do everything you can to reduce your risks.

Interestingly, the Mediterranean diet pretty much follows the same principles as my B-Fit B-Fabulous 21 Day plan which I’ve specially created to give you an all round education on nutrition, access to online seminars and exercise videos when it suits you and a plan going forward for all round health and wellbeing after the 21 days are up.

Have a read at some of the successful women who have embraced the B-Fit B-Fabulous 21 Day Weight Loss Plan, which guarantees success.

As always, if you ever want a confidential and understanding chat on how you can eat for health and wellbeing (and lose weight as a bonus!) then text me and arrange a free consultation. 07748 298728

 

Gaynor x

HAVE YOU TRIED 61 DIETS?

Untitled 2According to a survey compiled in 2012, the average 45 year old has tried a staggering 61 diets in an attempt to lose weight, yet obesity is on the rise with the number of people diagnosed as obese doubling in the last decade.

Why is it on the rise? Because DIETS DON’T WORK. OK, I hear you cry. “So what does?”

There was an article in the Waitrose magazine this weekend (it’s well worth grabbing a copy and having a read) about the ‘clean eating’ generation

Did you know, the most successful debut cookbook was not from Nigella or Jamie or Gordon, but from a 24 year old author of the clean eating bible Deliciously Ella. This book is the number one cookbook on Amazon and Ella’s website has attracted over six million hits. So why all the interest? Why is she so popular? Because Ella has a secret. A secret to sustained long term weight loss.

Her secret? Eating whole, unprocessed and organic foods is the secret to her health. In 2011 she was admitted to hospital in chronic pain, with doctors taking four months to diagnose her with tachycardia syndrome. Six months of conventional medicine saw no change for Ella so she instinctively decided to give up processed foods and see how that made her feel. She saw an immediate improvement and was back to normal within 18 months. Ella continues to live by these rules, just like I do, and is an advocate for ditching faddy diets and calorie counting and instead concentrating on eating fresh, unprocessed, nutrient dense foods instead.

Eat-Clean

Let me ask you this question. Do you know anyone who has ever said that eating whole, unprocessed foods has made them feel terrible? You’ve probably got a friend, that one who eats what you call “super healthy”. Has this way of life failed them?

Now think of all the friends who have tried certain quick fix diets. Shakes, pills, calorie counting, points, sins, low fat, high protein. The list is endless. How many of these friends stuck to this? How many lost the weight and kept it off?

Lily Simpson is the author of Detox Kitchen Bible and also runs an extremely successful catering company of the same name that specialises in ‘food that makes you feel amazing’. Again, it’s the same ethos that I follow. Yes, it might take a few days for your taste buds to get used to no sugar, unprocessed foods and eating clean but trust me, once you reclaim those taste buds, the world is your oyster when it comes to food. Eating clean WILL make you feel amazing. And look amazing too. I can also show you how it tastes amazing. I am the world’s worst cook and so I really invest time in testing really easy and simple recipes that not only pass the taste test, but they are extremely nutritious and most importantly they are easy to prepare and cook. It’s why I give you a recipe of the week each week on my newsletter. I want to make things as easy as possible for you.

So how can you jump on this clean eating bandwagon? Firstly, you need to realise that this bandwagon is here to stay and it’s a long haul journey for life. Diets don’t work. Let me repeat that. DIET’S DON’T WORK. Adopting a better lifestyle does work and that starts with food and a little bit of the right exercise.

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Not sure where to start? You could follow in the footsteps of Lorraine, Caroline, Jenny or Lesley and many more and start with my B-Fit B-Fabulous 21 Day Weight Loss Plan which will teach you how to enjoy the right “clean “ foods for life, ditch the diets and enjoy a bit of the right exercise without spending hours in the gym. This program/ plan is otherwise known by my clients as ‘Gaynor’s detox’ and really is the best way to kick start a brand new you. What would you give to feel healthier? What would you give to have more energy and feel less tired? What would you give for glowing skin and radiance? And as a bonus, what would you give for the fat loss that comes with this kick start plan?

Give me an hour of your time, and I’ll give you the answers to all those diet myths and untruths that have been causing you to fail, and messing with your metabolism and making you feel unhappy in yourself. I’ll help put you on a new path to feeling fitter, lighter, happier and the very best version of you.

And the price? An hour of my time is free. I’ve got one free B-Fit one-to-one session available this week. Want to claim it? Text or email me 07748 298728 gaynor@b-fit.uk.com

DO YOU HEAR THESE VOICES IN YOUR HEAD?

2f61077You know the ones. Those pesky voices:

They say you haven’t got time,

They say you’re too tired,

They say you’re being selfish, 

They say “just lie in for a few more minutes”

They say “sod it, do it tomorrow”

They say “it won’t make a difference anyway”

They say “you’ve got so much work to do”

They say you can’t be bothered

They say it’s too hard

They say “1 day off won’t hurt”

Sound familiar? They sound familiar to me too you know! After all, we are only human. Just like you, I also get the voices and ultimately when I listen to them, I end up disappointed.

Disappointed in myself, disappointed at missing an opportunity, and disappointed that I gave in to the voices, for I know that I can be stronger than them.

But how can you be stronger? How can you change those voices in your head to help, to motivate and to spur you on?

voices

Silence the negative voices for good

So, ignoring those negative thoughts I try and concentrate on the positive ones, the real helpful voices and the reasons I keep on doing what I’m doing. My successful clients have this trick down to a ’T’ so it’s time to remember the real reasons why we are doing it. Grab a pen and paper and write this down. Add your own in too and repeat these to yourself:

I am doing this because…

it makes me feel healthy

it makes me feel strong

it challenges me and makes me feel alive

it makes me feel proud of myself

it makes me happier

it makes me a good example to my children

it makes me feel good in clothes

it makes me feel more attractive

it helps me lose weight

it helps my skin look better

it helps my health and keeps conditions at bay

it helps me sculpt a nice bottom!

Go on, have a go. What are the REAL reasons you’re doing this? Write them down and come back to them often. Before bed is usually a great time to reflect on these, especially if you have an early morning training session planned the next day. It will help you stop reaching for that snooze button!

I have many clients who lead very busy lives or have demands on their time. What sets them apart from others? They don’t take notice of the negative voices and reflect on the reasons why they train, the reasons why they choose to eat the right foods and the reasons why they keep focusing on their short and long term goals.

Sam before and afterSam Corran has a busy life, but she still makes time and has achieved some amazing results. Read her story here.

So, ignore those voices and remind yourself of those reasons. And if you need help with making those reasons a reality and a nudge in the right direction, I can give you GUARANTEED results. I’ve got a free session this week where you can join me for an informal chat about you, the reasons why you want to do this and how I can help keep those voices at bay for good. Get in touch to arrange your chat. 07748 298728

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ROAST CAULIFLOWER & HAZELNUT PILAF

recipe-image-legacy-id--1167483_11A friend of mine has been telling me about a little healthy eaterie in Liverpool where they roast a whole head of cauliflower and serve with dips as an appetiser. What a great idea!

Talking of cauliflower, roast cauliflower is delicious. You don’t necessarily need to boil or steam this versatile vegetable and this recipe is easy, quick, tasty and healthy.

Ingredients

  • 2 tbsp coconut oil
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 5cm piece ginger, grated
  • 2 tbsp garam masala
  • 300g brown wholegrain basmati rice
  • 700ml hot organic vegetable stock
  • 3 curry leaves
  • 250g cauliflower, broken into florets
  • 2 tbsp medium curry powder
  • handful coriander, chopped
  • 100g toasted hazelnuts, chopped
  • 150ml pot organic natural yogurt, to serve

Method

  1. Heat oven to 200C/180C fan/gas 6. Heat 1 tbsp of the oil in a large pan, add the onion and cook for 5 mins until golden. Add the garlic, ginger, garam masala and rice, and cook for a few more mins. Add the stock and curry leaves, and season. Bring to the boil, then reduce heat to low. Cover and simmer for 40 mins.
  2. Toss the cauliflower in the curry powder and remaining oil, season and put on a baking sheet. Roast in the oven for 40 mins until tender.
  3. Remove the rice pan from the heat and leave for 5 mins, then gently stir through the roasted cauliflower, coriander and toasted hazelnuts. Serve with natural yogurt.