Category Archives: Weight Loss

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.

  1. 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.

  1. 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.

  1. 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 here on CALORIE RESTRICTED DIETS – HEAVAN OR HAVOC.

  1. 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.   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.

  1. 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!

  1. 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.

  1. 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.

  1. 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.

  1. 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.

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

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.

11 FOODS THAT STOP HUNGER

When was the last time you felt hungry? Not just peckish but cookie monster ravenous? If you’ve been trying to lose weight, you’ll know that feeling all too well. A little hunger is normal, but constant excessive hunger will make you grumpy and prone to unhealthy cravings. The following options will definitely help you resist temptation!

  1. WATER

Strictly not food but I have to mention water as it’s cheap, simple and a very effective way to nip hunger pangs in the bud. Often hunger is mistaken and can actually be an indicator your dehydrated. If you drink more water, you’re less likely to drink other calorie-laden drinks such as sodas. Also drinking water before a meal blunts your appetite. Therefore, you’ll eat less and find it easier to lose those extra pounds. So the moral of the story is drink more pure filtered water.

  1. GREEN VEGGIES

Green veggies, as well as other starchy vegetables such as carrots, are unmatched for their low calorie yet high satiety ratio not to mention high in nutrients. Foods that contain high levels of water, dietary fibre, and protein tend to be the most filling. Some of my personal favourites are broccoli, spinach, and kale.

  1. OATS

Versatile, super filling and cheap, oats are ideal for stopping hunger in it’s tracks. High in fibre and highly absorbent. When mixed with water or a dairy free milk alternative, the oats expand in your stomach and digest slowly. So start your day with oats and ideally combine it with protein/good fats to make it even more filling and a complete meal.

  1. GREEK YOGHURT

Protein’s ability to stave off hunger is well documented and Greek yogurt is super high in it. Also, it tastes great and is low in sugar.

  1. PISTACHIOS

I love my pistachios. Nuts are dense in calories from healthy fats, but pistachios are much lower in fat than other nuts yet still dense and very filling. Make sure to watch your portion size, a handful is all you need.

  1. HUMMUS

Another food high in protein is hummus plus it’s rich in fibre, vitamin C, and good fats. These fats, alongside the carbs/protein in hummus, will keep you nice and full.

  1. SOUP

Soups are great for giving you that feeling of fullness without piling on the weight. To maximise satiety choose a broth-based soup that’s packed full of lean protein and fibre rich veggies. Also, make sure you check out these nutrient-dense soup recipes I shared a while ago!

WHITE BEAN & WINTER SQUASH SOUP WITH KALE

COCONUT LENTIL SOUP

MINESTRONE SOUP

  1. PEA PROTEIN

A quality PEA PROTEIN is perfect for anyone following a weight loss diet. It’s great for stabilising blood sugar levels and cravings.  It’s also a fast and effective way of keeping you fuller for longer.

  1. EGGS

Studies have shown that eggs are an excellent food for increasing satiety and on top of that, they’re cheap, versatile and quick to make. I always have some boiled eggs in my fridge on standby in case I get the munchies.

  1. APPLES

Eating an apple before a meal has been shown to reduce the amount of food you eat. This is due to it’s high fibre and water content. So an apple a day really does keeps hunger at bay!

  1. WATERMELON

Due to it’s high water content watermelon scores high on the satiety index. It’s also packed with vitamin C, minerals, antioxidants, tastes delicious and low on empty calories. Simply pop a slice or two in a lunchbox to enjoy as a snack as and when needed.

If you’re trying to resist unhealthy snacking, focus on these filling, nutrient-rich foods. If you can keep hunger at bay, it’s only a matter of time until the results start showing up in the mirror and in your clothes.

Love Gaynor x

MAKE FAT LOSS HAPPEN FASTER

One topic that gets massively overlooked yet is crucial to fat loss is fibre specifically greens.

There’s no getting away from it but greens are fantastic for our health, well-being, and performance. They are jam packed with nutrients which our body needs in order to function.

Here’s my favourite greens, their benefits and why they’re relevant to fat loss.

SPINACH

Nutrient dense and so easy and convenient to add to meals. The main nutritional benefits of spinach are:

  • Rich in iron for blood health and metabolisation of protein
  • High in vitamin C for immune health
  • High in folate for new cell generation and DNA repair
  • Great source of soluble fibre

KALE

Another great superfood loaded with nutrients. Again very convenient to prepare, cook and eat. The main nutritional benefits of kale are:

  • High in vitamin A, C and K for immune, bone and skin health
  • Rich in potassium for regulating fluid balance and brain, heart and nerve health
  • Rich in iron for blood health and metabolisation of protein
  • Rich in copper for healthy connective tissues, and enzymatic processes
  • Rich in phosphorus for healthy bones/teeth, hormone regulation and improved digestion
  • Rich in manganese for bone health, metabolism and healthy connective tissues
  • Great source of soluble fibre

BROCCOLI

These little midget trees are so good for us. The main nutritional benefits of broccoli are:

  • Rich in detoxifying phytonutrients that help remove harmful toxins
  • Rich in vitamin A and K which help maintain a healthy vitamin D balance/metabolism
  • Great source of soluble fibre

CABBAGE

Cabbage is another great food source packed with nutrients. The main nutritional benefits of cabbage are:

  • Rich in detoxifying phytonutrients that help remove harmful toxins
  • Enriched with indole-3-carbinol which helps metabolise/regulate estrogen which if out of sync will effect body composition
  • Rich in vitamin c for immune health
  • Great source of B vitamins
  • Rich in antioxidants
  • Great source of soluble fibre

These 4 veggies are right up there as some of my favourite greens. I really encourage my clients to incorporate these for the many reasons given above.

Not eating enough greens stalls your fat loss. By under eating greens, you’re failing to give your body enough fibre. Insufficient fibre means things like blood sugar levels, insulin sensitivity, nutrient absorption, performance and energy are all effected.

In addition to fresh veggies and for added support make sure you try LIQUID CHLOROPHYLL.

If you address your greens intake not only will your body be healthier and function better, you will drop fat FASTER.

Love Gaynor x

GREEN TEA – A FAT BURNING PHENOMENON

Want to lose body fat? Want to lose it naturally and easily?

If so, keep reading cos today we’re talking Green Tea and how it’s considered one of the healthiest beverages on the planet and proven to help you lose body fat.

The secret lies in a compound in Green Tea called Polyphenols which helps you get lean. Hence, it’s become so popular as a drink.

As you know, there’s tons of health fads out there. Most are total nonsense, but Green Tea is one of the good guys and gets the thumbs up from me.

It’s been enjoyed for its taste and medicinal powers for 5000 years originating from China. It’s made from fresh leaves of the camellia sinensis plant and comes in various forms such as dried leaves, decaffeinated, capsules, and liquid preparations.

Health Benefits

The secret behind the benefits lies in the powerful antioxidants it contains. Green, oolong, and black teas all come from the same plant but what makes green tea healthier is the way it’s processed. Green Tea is steamed as opposed to fermented. This prevents the valuable compounds from being oxidized resulting in the highest concentration of powerful antioxidant polyphenols, keeping the caffeine content low and tannins (that inhibits absorption of nutrients) non-existent. These antioxidants neutralize free radicals and may help prevent health problems such as cancer, heart disease, and premature aging.

Green Tea also contains alkaloids such as caffeine that provide a stimulant effect which means you can skyrocket your 24-hour energy expenditure to create the perfect environment for maximum fat burning.

Other benefits of green tea are it reduces cholesterol, lowers blood pressure and prevents abnormal clots, it boosts immunity, treats cardio vascular, inflammatory and liver diseases as well as diabetes, stress, arthritis, skin damage and infection.

Harmful Effects

The only possible negative is the caffeine content. And as you know drinking excessive caffeine for prolonged periods can cause insomnia, nausea, irritability, palpitations, urination, headaches and loss of appetite.

However, green tea contains a quarter the caffeine of coffee, and you would have to be drinking a ton of it to cause these side effects.

Here’s some tasty green tea recipes for you to try …

Mint Green Tea

  • 1 tsp green tea
  • 1 tsp fresh mint, chopped
  • 200 ml boiling water

Place the green tea and the mint in a warmed teapot. Add the boiling water, cover and leave to infuse for 5 minutes. Serve hot or chilled.

Heart Chai

  • 1 tsp green tea
  • 1 tsp black cumin seeds
  • 1 cm piece of cinnamon stick
  • 1 tsp lemon balm
  • Small pinch of cayenne
  • 300m ml rice, oat, hemp or your fav nut milk
  • 1 tsp honey (optional)

Place all the ingredients, except the honey in a small saucepan, bring to the boil and simmer gently for 2 minutes. Strain into a large cup, add the honey if desired, and serve.

One final important point …

Don’t over steep green tea otherwise it will taste bitter and astringent. Not nice ☹

Thanks as always for all your love and support. And as usual hit me up with any burning Q’s you have. I’m here to help.

Love Gaynor x

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

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 😊