HOW TO HELP TEENS EXERCISE AND EAT RIGHT

As a Mum of two rapidly growing daughters (it is scary how quick they grow up isn’t it?!) there’s always the worry that their gadgets and 21st century lifestyle makes them less inclined to exercise and move their bodies. If they’re only exercising their fingers… there’s a problem!

I recently worked with a Mum and her 14 year old daughter (read her testimonial here) and gentle encouragement coupled with nutrition education and developing a mindset of “healthy not skinny” was paramount to her journey and success.

If you have young people in your family who need a little motivation when it comes to diet and exercise, here are some B-Fit foolproof ways;

Lead by example

If you’re a fridge raider, junk food addict, takeaway queen etc how about starting something together? Whether that is deciding to cut out processed foods together, drink more water each day or even try some new healthy recipes together, working together on a better diet will show your teen that you can lead by example. They’re more likely to stick to it if you’re doing it together.

Ask questions

If your teenager doesn’t like to exercise can you find out why? If she’s self conscious for example, you could explore home based activities (I have a series of home exercise videos for clients that can be done in the privacy of a lounge or bedroom, providing there is enough space).

Can you brainstorm with your teen the types of activities they could do to get moving? They may not have realised that some sports and activities could be classed as exercise. A dance game on a games console for example will help get a teen moving.

If your teen is studying for exams or feeling under pressure, consider a more relaxing form of exercise such as yoga to help with the stress.

As with point one, consider going along to something together. I have had many mums and daughters over the years who have attend my group personal training sessions together. You are more likely to motivate one another working as a team.

Get prepared

Be prepared to supply your teen with the items that s/he will need for their new found exercise. New trainers, workout gear, sports equipment, classes etc all need to be factored in.

When it comes to food, think about getting the kids involved and plan meals together. Not only will this save you money as a family and cause less wastage but you can explore new recipes, tastes and foods together. They are more likely to eat it if they know the nutritional value and have helped prepare the food, than if you just plonk it in front of them.

Prepare lunches. We all know that schools these days have an obligation and a duty to provide the best food possible for students, however, school dinners will always have some element of choice of foods and not all will keep your teen on track. Preparing food at home ensures that they will stay on the right path.

Eliminate

Junk foods including takeaways, confectionary and soda should be limited if not got rid of all together. Obviously this is much harder in principle than on paper. YOU most likely do the shopping for your family. If you don’t buy it… they can’t eat it. Not at home anyway.

Outings as a family

Consider arranging outings as a family such as walks in the countryside, bike rides, rock climbing or visit places such as the Chill Factor in Manchester for a day on the artificial slopes. You will have so much fun as a family and it won’t feel like exercise.

THIS JOB IS THE BEST!

A lovely thank you present and a few words from another happy B-Fit client! I love my job! 

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“I would like to thank Gaynor for her fabulous health and dietary advice and workout routines which Gaynor provided for my 14 year old daughter.

My daughter was caught in a cycle of crisps, chocolate, pasta and white bread and limited exercise, little helped by school’s indifference to whether girls were participating in sport or not.
The change has been tremendous! My daughter has now joined a gym and she is a member of the school football team!
Gaynor has made it very clear throughout that it is not about getting ‘thinner’ but ‘healthier & fitter’.  As a family we are all eating healthier thanks to Gaynor’s sound and practical advice.
Workout sessions with Gaynor have been worked through to make them adaptable for when exercising at home.
It was not easy in the beginning but Gaynor has managed my daughter’s personality, likes and dislikes with professionalism and expertise. I would highly recommend Gaynor. Thank you Gaynor”.

WHY THE TRAFFIC LIGHT SYSTEM IS FLAWED

If you regularly shop in supermarkets you will have most likely noticed the traffic light system on various foods. The red, amber and green colours are designed to alert us to high levels of sugar, salt and fat in our foods, allowing us to make informed and educated choices on the foods that we eat.

However… is the traffic light system flawed?

UnknownFirstly, the system is based on research from the 1950s. Research that is now completely out of date. Think about how much we have evolved in even the last 10 years with technology, discoveries and innovation. Why are we therefore using information from almost 65 years ago to determine our health and wellbeing guidelines? Anyway, that is an argument for another day…

Labels on food packaging such as low-fat, sugar free are misleading as we know that low fat foods often contain MORE sugar for taste. We NEED fats in our diets, and with good nutrition education, you will learn exactly what good fats are and why they are an essential part of your diet.

Let’s look at the following foods:

White pitta bread
Salmon
White pasta
85% dark chocolate
Dried fruit
Nuts
Chunky oven chips
Coconut oil
Low-fat puree yoghurt
Greek yoghurt

The foods in red, according to the traffic light system would be ones to avoid due to their high fat content. Food for thought eh?

We know that the foods marked red here are abundant in nutrients, good fats and minerals that are essential. Looking at the traffic light system, the green on some of these foods most certainly should not mean “Go!”. White pasta and bread products are two highly processed foods, full of toxins. Where are toxins stored? In fat cells! What do you do to shrink fat cells? DETOX by following an approved and carefully monitored programme.

With guidelines like these from the government, it is easy to see how this can be overwhelming and misleading. Next time you look at food labels, the simplest way to deduce it’s health value is to think “If it ran, swam, flew or grown” then it’s probably OK. Foods with the least ingredients as possible, in their most natural form, unprocessed are the ones we should be purchasing. If there are ingredients on the label that you can’t pronounce or E numbers… avoid!

 


In my B-Fit B-Fabulous 21 Day Weight Loss Plan, the recipes, exercise and coaching is important but I would say that the most vital aspect of this programme (and the reason it is so successful) is the nutrition education. If you learn WHAT you should eat and WHY, coupled with the foods you SHOULD AVOID and WHY you feel more empowered to make the right food choices. The additional benefits of weight loss, more energy, vitality and health benefits are just an additional (and welcome) bonus!

Call/email me in confidence to talk through my nutrition training with clients and how learning to enjoy the right foods for life could benefit you. 07748 298728 or gaynor@b-fit.uk.com

To find out more about the B-Fit B-Fabulous 21 Day Weight Loss Plan, click here.

NON-MEAT SOURCES OF PROTEIN

You don’t have to be vegetarian to want to increase your plant based protein in your diet.

But what are the best sources of plant based or non-meat protein? Before you reach for whey-heavy protein shakes take a look at my top 5 recommendations for protein rich natural plant based foods:

1. Quinoa

Quinoa is an ancient superfood packed with manganese, magnesium, copper, zinc, phosphorous, vitamin B6 and vitamin B9. It is 14% protein making it one of the best plant based sources out there. Technically a seed, quinoa needs to be cooked before eaten and contains ALL essential amino acids.

2. Chia

Chia seeds are 21% protein and contain all the essential amino acids. It has been used for thousands of years as an energy food and turns into a jelly like consistency when added to liquid. It is a brilliant source of Omega-3 alongside calcium and magnesium. I like to add chia seeds to smoothies and juices.

3. Hemp

Now don’t be alarmed by this one! It is nothing to worry about. Natural hemp has many health benefits and can be purchased from all good health food stores. Packed with 47% ratio of protein, hemp comes in many forms including protein powder. Try mixing with coconut milk and a banana for a thick, nutritious smoothie. Hemp contains the perfect ratio of Omega 6 and Omega 3 and is abundant in EFAs (essential fatty acids).

4. Bee Pollen

Containing 5 times the amount amino acids of equal weight beef, eggs or cheese, bee pollen is a superfood that packs a punch. It is considered one of nature’s most complete foods as a rich source of vitamins, minerals, amino acids, enzymes and fats. It is also classed as a natural antibiotic. Just a small level teaspoon in a morning is great if you are feeling under the weather. Great added to smoothies too.

5. Spirulina and Chlorella

Chlorella is 58% protein and spirulina up to 75%. These proteins from the algae family are packed full of a wide range of nutrients and help to rid the body of heavy metals. They also act as a probiotic and are essential for gut health.

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Purchase spirulina capsules in the B-Fit herbal supplements shop http://bfit.eu.nspshop.com/spirulina_(100)

 

 

GET £50 CASHBACK

Get £50 for referring a friend to B-Fit!

 

As I’m all relaxed and focused after my recent rejuvenating holiday I’m also feeling generous!

Spurred on by recent clients who have had such amazing successes like Lesley, Vicky and Sam I’m feeling generous and want to reward those who recommend a B-Fit Gold, Platinum or Diamond course to their friends and family.

If someone in your life has seen your own B-Fit success, or maybe you’re not yet a B-Fit client but you know someone who just needs an extra nudge to get their own goals on the go, then get in touch! If you refer a friend or family member to a FREE B-Fit session with me and they decide to progress onto a B-Fit Gold, Platinum or Diamond I will gift you *£50 as a personal thank you from me.

I’m so grateful for the wonderful job I am able to do each day. Helping women lose weight, get into shape and not just look better but feel better too is a great honour. I’m grateful for everyone who recommends my services.

Want to recommend someone to B-Fit? Get their permission first and send me their details gaynor@b-fit.uk.com or alternatively call 07748 298 728. Let them experience a B-Fit session for FREE.

Forward this to any friends or family who you think would love a FREE B-Fit session and need some B-Fit magic in their lives.

gaynor thank you

*Terms and Conditions Apply. Email gaynor@b-fit.uk.com to request full Ts and Cs.

RECIPE OF THE WEEK – TURKEY MANGO & CHILLI STIR FRY

Turkey Stir Fry with Mango and Chilli Recipe

Turkey and fresh mango combine brilliantly in this quick, easy and colourful and nutritious dish.

Preparation time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes 

Serves: 4

Ingredients

1⁄2 tsp ground nut or avocado/ coconut oil

400g pack Fresh Turkey Breast Strips( or shredded thigh) for stir fry halved 1 large ripe mango
1 red pepper
1 red chilli, deseeded and finely chopped
2 salad onions, trimmed, washed and diagonally sliced
Juice of 1 lime
1 1⁄2 tbsp Bart Spices Thai Fish Sauce
200g pack Green Pak Choi, sliced into 2cm pieces
Baby corn and bean sprouts

• • • • • • • • •

Method

Using a piece of kitchen paper, rub the oil around a wok or large non-stick frying pan, then place over a high heat. When hot add the turkey strips and stir-fry for 8-10 minutes until golden, thoroughly cooked and there is no pink meat. Transfer to a plate, cover and keep warm.
Using a sharp knife, halve the mango lengthways on either side of the large flat stone. Place the 2 halves flesh side up and score a lattice pattern into the flesh, without cutting through the skin. Gently push up from underneath the skin side to make the cubes stand out. Cut these away from the skin and trim any excess flesh from around the stone.
Reheat the pan. When hot add the remaining ingredients, except the turkey and mango. Stir-fry for 2 minutes until the pak choi has wilted. Return the turkey to the pan and stir in the mango.

Serve immediately with wild rice garnished with some chopped fresh coriander.

LESLEY’S B-FIT JOURNEY SO FAR

Lesley has had a fantastic start on her B-Fit journey! Having lost 13lbs in just 8 weeks, Lesley is well on her way to achieving her health and wellbeing goals.

Lesley started on the B-Fit group personal training course and gave herself a head start before the course had even started, by simply following the principles set out in the B-Fit 7 Step Guide. 7 weeks of group personal training followed and Lesley is about to embark on the B-Fit B-Fabulous 21 Day Weight Loss Plan so look out for her detox diary coming soon.

Lesley says about her B-Fit journey so far;

“I had been trying for a long time to lose some weight. I had tried many different diets and would lose a bit and get so far, get stuck at a certain weight and then it would go back on after.  I have always tried to exercise but lately realised that I wasn’t doing enough of the “right exercise”. I wanted to get into healthy eating but I didn’t know where to start. Then I googled personal trainers in Formby and Gaynor’s site appeared. After chatting to Gaynor, I booked onto the B-Fit group Pt Course.

Just before the group personal training started, I went on holiday and Gaynor gave me her B-Fit 7 Step Plan book to peruse. On holiday I ate all the right things and increased my exercise. My sugar cravings went immediately and I never felt hungry at all. I felt great too! By the time I got to the B-Fit Group personal training course I had already lost 5lbs in two weeks  just following Gaynors B-Fit  7 step plan! I enjoyed trying Gaynors recipes and loved knowing what to eat rather than always wondering and feeling guilty. 

The group personal training sessions have been brilliant! The exercises are fun and hard work but worth it and I could feel myself being able to do more each week and getting fitter. With Gaynor’s guidance I also started to do additional exercise at home 3 or 4 times a week including cycling, swimming and walking/jogging. I started skipping and hoola hooping too. By the end of my first 5 week  course, I had lost another 5lb. I lost inches too , my clothes were too big and my first goal achieved. 

I’m now on my second group personal training course and my weight is decreasing every week. I have lost a total of 13lbs in 8 weeks and this is the lightest I have been in 14 years!

I have never felt better and I cannot thank Gaynor enough. I am soon to start Gaynor’s B-Fit B-Fabulous 21 Day Weight Loss Plan/detox so I will let you know how it goes!

Thank you Gaynor for all your guidance and help, I would never have thought that 8 short weeks would bring about so many changes in me. I feel amazing!”

lesley
Lesley before and after just 8 weeks with B-Fit

If you too want to look and feel like Lesley get in touch! Talk to me in confidence about your health and wellbeing goals. Book a FREE session with me today! (Places limited) Email me gaynor@b-fit.uk.com or call 07748 298728.

WHAT SHOULD I EAT INSTEAD?!

Replacement Foods for Long Term Health Benefits

 

If you’ve ever trained with me, or seen me at a nutrition seminar, you will know how I really try to get the message across that if you’re looking to lose body fat (and ultimately weight), then nutrition accounts for 80% of your overall goal.

So, 20% is the exercise and other factors like adequate rest and a massive 80% depends on what you put in your mouth and how much of it.

Many of my clients are apprehensive before embarking on a B-Fit journey about the foods they will need to eat to reach their goals. It is important to note that this nutrition plan is NOT a short term goal and one of the greatest joys in this job is teaching women to ENJOY the RIGHT foods for life.

So, when you embark on the B-Fit journey to a new you, what can you expect to eat, and enjoy?

There’s something I like to pull out of my transformation toolbox and is a handy keepsake reminder for clients on making the right food choices. The food replacement table features in my B-Fit 7 Step Plan pack and is a quick reference guide on which foods to eat for optimum health.

For example;

Conventional bread – replace with pumpernickel bread, organic sourdough, German rye bread

Margarine – replace with organic butter, avocado, nut butters, extra virgin olive oil

Conventional box cereal – replace with porridge oats or oatmeal, buckwheat or Quinoa porridge, homemade granola

Sugar – replace with stevia, manuka honey, coconut

These are just a small selection from the food replacement table which is a key part of the B-Fit 7 Step Plan. I also educate my clients on the reasons why they should eliminate things like pasta and conventional bread from their current diet for maximum results.

Want to learn more? For your chance to win a B-Fit personal training or nutrition session with me, Gaynor Stobie simply comment on this post in the comment box below. Let me know, which foods do you struggle to eliminate from your diet? A winner will be selected at random.

VICKY’S LOST INCHES IN ALL THE RIGHT PLACES!

Vickey Everett is looking fit and fabulous thanks to B-Fit – most importantly she is FEELING fab!

vicky everet photo after may 14

Have a read of her thoughts on her B-Fit journey…

“I was a regular runner but I had lost my exercise mojo! I had tried gym’s but always went back to running as they bored me – and I still didn’t achieve my weight loss goals. I hadn’t been eating properly for the last ten years, living off diet coke and coffee, continually calorie counting and constantly feeling low and tired and seemingly always catching colds and feeling generally unhealthy, even with the running!

I was searching online for personal trainers but didn’t like anything I saw until I came across Gaynor’s site. I really liked her outlook on everything, and after meeting her in person this only reinforced and confirmed my initial feelings. She made me feel really comfortable and she completely understood where I was at the time, and also showed instant belief in me and convinced me that I could achieve my personal goals.

Gaynor has undoubtedly changed not only my life for the better, but also my family’s life as I am so much more aware of what we put into our bodies and the dramatic effect that this can have on our overall wellbeing and natural energy levels.  Added to this I have dropped a dress size, completely changed my body shape/ lost inches in all the right places and drastically improved my muscle tone – do I need to say anymore!!!

I love every one of my training sessions as each one is different and never repetitive but always challenging!  Gaynor will always work you hard, but never shouts and is always positive with a fantastic happy outlook on everything.

The best recommendation I can give is that she has become a substantial part of my life and also a friend!”

TUNA CRUNCH RECIPE

Love tuna mayo? Looking to make an alternative, healthy tuna ‘mayo’ style filling for salads, sweet potatoes, brown rice or lettuce wraps?

Then try my tasty tuna crunch! This is a nutritionally dense version of tuna mayo that is just gorgeous. Perfect for lunches and really easy to make. The kids love it too. And not an ounce of processed, unhealthy Helmans in sight…

TUNA CRUNCH RECIPE

Ingredients

  • 1 tin tuna in spring water or brine
  • beetroot – raw or cooked (if raw chop outside hard edges and use a cheese grater to grate raw beetroot)
  • 1 x carrot grated
  • 1/2 red onion finely chopped
  • 1/2 cup frozen peas (just pour boiling water over them to defrost/ cook)
  • 1/2 cup sweetcorn
  • 1/2 pepper finely chopped, red/green
  • 6 cherry tomatoes finely chopped
  • 2 tablespoons of  organic natural yogurt
  • freshly squeezed juice of 1/2 lemon
  • 1/2 cup green beans (I use waitrose organic frozen)

Method

1) chop all ingredients and grate carrots and raw beetroot
2) mix all chopped ingredients together with yoghurt and lemon juice. Fold together until all completely mixed
3) serve with either brown rice pasta , wild rice , or sweet baked potato and a large spinach salad

Personal trainer in Crosby, Waterloo, Formby and Merseyside