Tag Archives: 21 day detox

THE BENEFITS OF GROUP EXERCISE

Group exercise classes are more than loud banging music, fast movements, and shouts of encouragement. These one hour blocks of time offer fun social opportunities, a ton of health benefits, motivation and accountability.

I’ve been running my SMALL GROUP PT CAMP for years and it’s super popular and here’s some of the reasons why:

Social Atmosphere

Attending a group fitness class gets you up off the couch and out to meet local people and make new friends. You’re likely to have more fun exercising in a group than training on your own. Fitness classes are a wonderful place to meet people who have similar lifestyle goals and needs.

Motivation Boost

Participating in a group exercise class challenges you to work out beyond your perceived limitations. It’s psychological because you tend to want to push hard for the instructor and to keep up with your fellow classmates. Also, the instructor observes your body for signs of fatigue and will motivate and push you to your limits.

Health Benefits

Group exercise classes come in a variety of workout styles and formats.

In my SMALL GROUP PT CAMP there’s only 6-8 people and we focus on 6 progressive fat burning sessions (1 per week for 6 weeks) to help you lose weight, tone up, improve your health and fitness and feel fabulous.

But …

It’s so much more than just a camp because the course includes my proven B-Fit 7 step plan, weight loss and lifestyle advice, nutrition tips on how to eat healthily for life without counting calories, and your own programme designed to do at home.

The other benefit of a class environment especially if you’re a newbie and not sure on good exercise form is that the instructor will spot-check you, correcting your positioning if necessary.

Accountability

A group exercise setting helps keep you accountable to attend the class. When the instructor and other participants ask why you were absent, they generally are concerned for your well-being, and you’ll not want to have an answer like “I sat on the couch” LOL

If you’re required to prepay for a group class, your accountability and commitment to attend also increases. That’s exactly why my SMALL GROUP PT CAMP is paid in one go to ensure you’ve got skin in the game and remain committed. It’s tough love but I need you to have both feet in and go for it.

Variety

Doing the same old routine over and over can feel dull and mundane after a while. But fitness classes tend to emphasize variety to keep it fun and fresh whilst getting you fit and in great shape.

Workout Buddies

One thing I love about group exercise is the community environment. When working out in a group you’ve other people doing the same workout as you. If you continue going to the same classes you’ll probably start to become friends with many of these people. They then become your support system, and the people you can lean on when you’re in a fitness rut.

Price

Lastly, there’s no doubt that if you want very specific results and guidance through your fitness journey 1-2-1 PERSONAL TRAINING is the way to go. But for some folks, personal training isn’t an option due to price. That’s exactly why I developed my SMALL GROUP PT CAMP as an affordable alternative yet no compromise on quality and results.

Overall group fitness has many advantages. It can be a great option for someone who needs a support system, someone on a budget, or someone new to fitness.

Gaynor x

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

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

AMELIA DROPPED 2 DRESS SIZES & LOST INCHES IN ALL THE RIGHT PLACES

We have a new testimonial from the lovely Amelia Brooks. Here’s what this stunning and inspirational lady has to say …

“Starting to train with Gaynor in her SMALL GROUP PT SESSIONS and following her B-Fit 7 step plan was the kick start I needed to help me get back on track. Like a lot of 40 somethings juggling a home, work and children I realised a couple of extra stone had gradually crept on and I began to feel really self-conscious. The sessions were challenging but also fun. I found the meal plans easy to follow and after a while, I felt it became the norm to follow.

My fitness gradually increased and I had a lot more energy. I even competed in a 5k run for charity and did it in a great time. This spurred me on and I then did Gaynor’s B-FIT 21 DAY WEIGHT LOSS PLAN. This was slightly more prescriptive but none the less not complicated to follow.

Over the last 8 months, I have really changed my shape, loosing inches in all the right places from my thighs, hips, and tummy. 11 cm from my waist and 9 cm from my bust. I have dropped 2 dress sizes but more importantly feel a million times better than I have in years. I couldn’t recommend Gaynor enough and if I can do it, anyone can!”

15 SIGNS YOU NEED TO DETOX

You probably know already I’m a massive advocator of detoxing 3-4 times per year for many health reasons.

We get hit by toxins everywhere. Think about it … pesticides, cosmetics, toiletries, pollution, food and even our water. The list goes on and on.

You might not know this but excess toxins are stored in body fat so if we detox and shift the toxins we’ll lose fat.

Remember this crucial point …

IT’S NOT ABOUT “WEIGHT” LOSS BUT “FAT” & “INCH” LOSS

There’s a huge difference!!!

So how do you know if you need a detox?

Well, the good news is your body is super smart and gives you tell tale signs. If you experience any of the following, it’ likely time for a detox:

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

I’m here to tell you detoxing is not a luxury but imperative to our health and wellbeing. So here are 6 easy tips to get you started and help you reduce toxicity from today!

TIP 1 – CONSUME A DAILY GLASS OF FRESH WATER & LEMON

This will not only hydrate you but encourages the body to flush out toxins. Also, make sure you check out my blog on 7 BENEFITS OF DRINKING LEMON & HOT WATER HERE.

TIP 2 – STAY HYDRATED

Drink at least 2 to 3 litres 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 – CLEANSE 3-4 TIMES PER YEAR

MY B-FIT 21 DAY WEIGHT LOSS PLAN has been designed to eliminate toxins from the body over a 3 week period. The benefits of this are more energy, better sleep, less bloating and the best one fat loss.

You’re GUARANTEED to lose 8-14 lbs or a dress size in the 21 days which is an amazing result of detoxing your body not to mention all the other health benefits.

My clients and I detox regularly, and the results are astounding! Plus it’s all done for you with meal plans, recipes, and shopping lists all provided.

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.

Did you like this post and find it helpful? I hope so.

If you’d like to know more about the amazing benefits of detoxing your body for health, wellbeing and fat loss get in touch with me on 07748 298728.

Love Gaynor x

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.

2. 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.

3. 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.

4. 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 on CALORIE-RESTRICTED DIETS – HEAVAN OR HAVOC.

5. 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. This month’s is SOLD OUT, but I’m already taking bookings for the next one starting in February.   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.

6. 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!

7. 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.

8. 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.

9. 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.

10. 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. You’ll also get a bonus FREE B-FIT SESSION too!

Love Gaynor x

P.S. Take a look at the many great B-Fit weight loss success stories HERE of women who took the plunge. What are you waiting for? You could be next!

HOW TO KEEP YOUR NEW YEAR’S RESOLUTIONS

Are you struggling already to keep those resolutions? Dreading the up-coming weekend of temptation?

Well, help is at hand …

Have a read of my 5 coping strategies below for how to keep your resolutions in 2017 and beyond !

  1. START SMALL

Make resolutions that you think you can keep.

If, for example, your aim is to exercise more frequently, schedule two or three days of exercise and keep it short to no more than an hour. That way you’re not shocking your system and all of a sudden heading to the gym 7 days a week. None of my client’s do this. I believe in teaching the ‘right’ exercise that saves you time and gets you results.

Do not diet. Getting it right and sticking with it is about making a decision and acknowledging that you need to stick with this for life. It’s a lifestyle choice.

In my B-FIT B-FABULOUS 21 DAY WEIGHT LOSS PLAN, one of the main things we do is cut out gluten. If you can maybe focus on just that for a couple of weeks and see how you feel.

Remember, if you’re really stuck with your eating then you can always arrange a FREE confidential chat with me. We can talk through your nutrition, and how you can enjoy the right foods for life. Drop me a text on 07748 298728 to arrange a call.

  1. CHANGE ONE BEHAVIOUR AT A TIME 

Unhealthy behaviours develop over time. Therefore, replacing unhealthy behaviours with healthy ones also takes time. Don’t get overwhelmed and think that you have to re-assess everything in your life. Instead, take baby steps and change one thing at a time.

  1. TALK ABOUT IT

Share your experiences with family and friends. Having someone to share your struggles and successes with makes the journey to a healthier lifestyle that much easier and less intimidating.

Consider joining a support group such as my GROUP PERSONAL TRAINING COURSE which is always incredibly supportive. The current one is full but the next one kicks off in February. Text me on 07748 298728 for details and to secure your spot.

I also have a B-FIT FACEBOOK GROUP where like-minded B-Fit clients support one another and share recipes.  

  1. DON’T BEAT YOURSELF UP

Perfection is unattainable. Minor mistakes when reaching your goals are completely normal and ok. Don’t give up completely because you ate chocolate, had a big night out or skipped exercise for a week because you were busy. Everyone has ups and downs. Learn from your mistakes, brush yourself down and get back on track.

  1. ASK FOR HELP

Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help.

I’ve said it before and I will say it again, you wouldn’t cut your own hair or fix your own car unless you’re a hairdresser or mechanic reading this. With so much conflicting and untrue information out there when it comes to weight loss and getting fit, it’s important to firstly understand that you are unique and your body/goals will not be the same as the next person. You need to find what works for you.

When I take on new clients, the journey starts by really identifying where you are now and where you want to be. What is your lifestyle like? Do you have limiting injuries? and so on. I tailor a bespoke plan to you personally which means you will get better results in less time. I help women to change unhealthy behaviours and get results fast.

For a FREE confidential chat about your own new year resolutions and strategies to help you keep them simply call/text me on 07748 298728 or email gaynor@b-fit.uk.com to get the ball rolling.

Love Gaynor x

CALORIE RESTRICTED DIETS – HEAVEN OR HAVOC?

Flick through any female glossy magazine and it won’t take you long to stumble across terms like “low calories” or “fat-free”.

Calorie counting with little heed for food quality and macronutrients is pointless.

Don’t get me wrong …

To lose body fat you do need to be in a calorie deficit to an extent BUT you also need to nurture your body with nutrient rich foods.

And if you think about it these foods are often single ingredient foods which can rot or go off – think fresh real food NOT jars and tins.

Low-calorie diets are massively counter-productive which is why many of you will have experienced the “yo-yo” effect i.e. you lose weight fast, gain it back even quicker, and to add insult you gain more than you had before!

Sound familiar?

When you follow a severe calorie restricted diet where you’re existing on just a few hundred calories a day a lot of things change in your body and go belly up such as …

• Thyroid output is drastically impaired which means a lower metabolic rate

• Leptin levels dive so you go into starvation mode making it near impossible to shed body fat

• You lose muscle mass which in turn reduces your metabolic rate further

• You become nutrient deficient making the body unhealthy and more resistant to fat loss

• Cortisol levels increase which is linked to stubborn fat around the abdominal area

In a nutshell – it’s an utter recipe for disaster.

But …

All is not lost if you follow my 4 point plan to improve your diet and weight. Take it from me, it works.

Here goes …

1. Protein

Many women seem to run a mile when the word “protein” is mentioned because they think they’re going to get bulky. This is nonsense. We need protein and we need it badly. It will allow you to sustain your current level of lean muscle mass which in turn helps maintain a higher basal metabolic rate meaning you’re capable of burning more calories around the clock. Protein also helps you stabilise blood sugar levels which in turn helps reduce the onset of cravings. Think organic meat, fresh fish, eggs, and a quality protein powder such as Pea Protein. I want you to aim for 4-5 servings of protein a day.

2. Fat

Fats help the body in so many ways and one of those is fat loss. It sounds counter intuitive but you need fat to burn fat, and so improve overall body composition. Thinks about introducing some nuts, salmon, avocados and eggs into your diet.

3. Fibre

Fibre helps us digest, and keep our digestive tract healthy otherwise you’ll suffer from inflammation, bloating and stomach cramps. Fibre also helps with fat loss by improving insulin sensitivity so make sure you eat plenty of greens and a little fruit. Carbohydrate sources like sweet potato are also fibre rich. Don’t worry about how many fibrous veg you eat, just enjoy as it’s hard to eat too much. For extra support consider using a fibre supplement such as Fibre Plus.

4. Eat Regularly

I instruct all of my clients to eat 3 main meals per day and possibly 1-2 snacks if needed. This will stabilise blood sugar levels, reduce cravings and also give your day structure and routine which means your less likely to dip into the cookie jar. Start your day with a solid breakfast, enjoy a nutrient dense lunch, a nutritiously packed evening meal and throw in a couple of healthy snacks in between if you feel you need it. The key is do NOT allow yourself to get hungry.

Some of this might be hard to swallow because it goes against what many magazines say but I really want you to try it for just 4 weeks.

You’ll see the difference. I promise.

Love Gaynor x

LEARN HOW MANDY LOST 3 STONE & 4 DRESS SIZES

I love seeing my clients achieve amazing changes in their physical health and fitness

But …

I also get as much satisfaction seeing how it positively changes other areas of their life.

Take my lovely client Mandy Harris as an example …

This determined, focused lady has achieved off the chart physical results such as losing 3 stone and dropping 4 dress sizes

But …

She also now adores clothes shopping and her family life has improved too!

Mandy has still a little way to go to achieve her ultimate goal but she’s over half way there and is doing a fantastic job.

Here’s what she has to say in her own words …

“One of the best life-changing decisions I’ve ever made, not only for myself but for my family too. When I first met Gaynor, I put all of my trust into her. I knew I really needed help. I wanted sound nutritional advice and someone to support and guide me. The Personal Training B-Fit provides has opened up a whole new world to me. Apart from an odd class, I’d never really trained or knew how to, now I have my own programme and I love it. I feel so healthy. I’ve lost 3 stone. Dropped 4 dress sizes. I’m more confident. I love clothes shopping, and I’m living a totally different life. I’ve always struggled with my weight, and I’ve tried everything, or so I thought. Gaynor has not only changed my life but set me up for life. I have learnt so much about living a healthy lifestyle, and I have so much more energy now. I feel so lucky to be on this amazing journey. I still have a way to go to get to my final goal, but I’m totally confident Gaynor will get me there.”

There are many things Mandy & I used to get these results. Here are 5 of them for you to try:

  1. Eat Breakfast

There’s no skipping breakfast anymore. Mandy made sure she had something super healthy to kick start her metabolism first thing in the morning.

  1. No More Calorie Counting

Mandy stopped counting calories. Instead, she counted nutrients. All fad diets were ditched, and ‘eating a rainbow of nutritious healthy food’ became a way of life.

  1. No More Rubbish Snacks

With no more calorie counting and consuming adequate nutrients the new focus, Mandy’s cravings disappeared. That means no more snacking on rubbish in between meals.

  1. Introduce Key Supplements

Mandy has incorporated a few good quality supplements to help fill in any nutrient gaps in her diet, especially as she’s on the go with a demanding and busy lifestyle. Mandy added Nature’s Sunshine Liquid Chlorophyll to cleanse, Pea Protein Plus to prevent cravings and Super Omega supplements to help her joints and speed up fat loss.

  1. Made Exercise A Part Of Life

Mandy personal trains with me twice a week, and has completed my B-Fit B-Fabulous 21 Day Weight Loss Plan. She also has access to my home workout videos which can be completed at home. With Mandy being a busy person, this has helped exercise be introduced into her weekly routine at a time that suits.

B-Fit’s Personal Training has been a positive game changer for Mandy on many levels.

If your tempted to embark on your very own journey then make sure you get in touch by texting or calling me on 07748298728.

Also, remember you’ve got the FREE B-Fit Session so you can ask questions and dip your toe in before you decide.

To book click here.

Love Gaynor x

SLOW COOKER SALSA CHICKEN

How can you not love a good ole one pot recipe?! no fuss, minimal prep time, next to no cleaning up and with this recipe delicious too 🙂 🙂 🙂

Simply pop the ingredients in, and let the pot do the work.

Hey presto!

SALSA INGREDIENTS

  • 2 x 14.5 oz cans of diced tomatoes
  • ½ fist full chopped coriander
  • 2 chopped red chillies
  • ½ chopped white onion
  • ½ squeezed lime (or 2 tsp lime juice)
  • 1 tsp organic honey
  • 2 crushed garlic cloves
  • ½ tsp cumin
  • 1 tsp himalayan salt
  • 1 tsp crushed black pepper

SLOW COOKED CHICKEN INGREDIENTS

  • 1 ½ cups chickpeas (either soaked/cooked or canned)
  • 1 ½ cups cooked black beans (either soaked/cooked or canned)
  • 1 ½ cups sweetcorn
  • 1 cup salsa (or throw all above ingredients in the slow-cooker)
  • 1 lb chopped uncooked chicken (any pieces)
  • ¼ cup chopped coriander

INSTRUCTIONS

  • Place all ingredients in a slow cooker
  • Turn on low, cook for 4-6 hours
  • Serve over a bed of wild brown rice, or if following my B-Fit B-Fabulous 21 Day Plan a large healthy side salad