Tag Archives: fat loss

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

THE MOTIVATION MYTH

I often get asked how do I get, and stay, motivated to eat well and work out?

Afterall, motivation is mandatory, right? If you want to get fit or transform your body, you need the proper motivation to get your bootie exercising and making good choices in the kitchen.

Let’s bring this to life with a visual for how most people view motivation. What most people think happens is this …

MOTIVATION → ACTION

In otherwards motivation comes first, and that leads to action.

In my experience and from lots of reading and research this is not the reality. This is what really happens …

ACTION → RESULTS → MOTIVATION → MORE ACTION

Often action precedes motivation. Successful people know this, and it’s why they act especially when they’re void of motivation because they know the motivation will kick in once they start.

Still with me?!

Consistent action produces results. That is what leads to even more motivation, which generates more action, which then leads to greater motivation. It’s a powerful force once set into motion.

Regardless of what you want to achieve whether it’s fat loss, getting stronger, or something completely unrelated to health and fitness the solution is always in the DOING.

Do something that will lead you to your goal. Do it today, especially if you don’t feel like it. The results you achieve from taking action will likely evoke the motivation you crave.

Also, Mel Robbins, a top 20 TEDx speaker and New York Times best-selling author reinforces what I’m saying here in this awesome video on WHY MOTIVATION IS GARBAGE. Do take the time to listen over a cuppa, plus I think you’ll love Mel.

Lastly, don’t get me wrong using motivational tactics will help a little, but nothing trumps CONSISTENT ACTION.

Here’s some tactics you can use:

• Get crystal clear on your goals and your “why”
• Buddy up for support and accountability
• Buy a new gym outfit that helps you feel good
• Try something new e.g. new foods, a dance class, get outdoors
• Reward yourself when you hit a goal
• Listen to your favourite music, this works a treat for me
• Hire a coach to help motivate and keep you accountable
• Have visuals as a reminder of what you want to look like
• Watch videos, listen to podcasts, read books that fire you up

Hope this helps my friend. Have an awesome day.

Love Gaynor x

10 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

FREE HEALTH ASSESSMENTS IN JANUARY

Throughout January I am offering completely FREE health assessments.

Places are limited so text/call me on 07748 298728 to secure your place.

What happens in a health assessment?

We can either just have a chat over a cuppa, and I’ll give you some pointers on where you can make immediate improvements.

I’ll tell you about B-Fit and share some really inspiring success stories that will get you fired up.

I’ll also look at your current lifestyle and what you want to achieve, telling you how I would go about it.

The assessment requires no gym gear/trainers and is very informal.

If you are looking for bespoke exercise advice then we can use this session to give you a taster of what I do. Obviously bring some gym kit for this type of session.

Want to book in?

Then text/call me on 07748 298728 or email gaynor@b-fit.uk.com.

Love Gaynor x

ZERO MOTIVATION?

At this time of year, a lot of people suffer from the blues and feel unmotivated.

I mean think about it …

It’s dark, wet and cold outside.

You’ve possibly over indulged at Christmas and feel sluggish.

Maybe you’re behind on sleep and out of routine so you’re all over the place.

You probably look at those fit, lean people and think, ‘I wish I was that motivated’ and then this wears you down even more.

Whatever the cause(s) we all know that being in this unmotivated space sucks.

Overcoming inertia and actually getting going is definitely, by far, the hardest part of any transformation journey.

For example …

Starting a training programme when you’ve gotten out of routine, getting going with a healthy eating plan when you’ve got into the habit of riding on sugar waves, doing your food prep when it’s just so easy to grab something at the garage.

It’s not easy.

And the trouble is what most people do is they wait until they’ve got the motivation to do something.  Which means often, they never get going because …

It gets harder, and harder, and harder, the longer you leave it right?!!!

Can you relate? I sure can.

Here’s a great quote by Leonard Cohen, and also it’s my ‘go to’ strategy for getting myself moving when I’ve zero motivation.

ACT the way you’d like to be and soon you’ll be the way you act”

Breathe that wisdom in.

It applies to everything in life.

It’s pretty scary for some people because it actually means that you can be whatever you want IF you’re prepared to ACT. There’s no room for excuses.

If you want to be fit, lean, and healthy then START ACTING LIKE A FIT, LEAN, HEALTHY PERSON.

Do the things they do.

Take the actions they take.

Make the decisions they make.

Success leaves clues so mirror yourself on them.

For example …

Get a PERSONAL TRAINER to keep you accountable like myself.

Get a proven training and nutrition plan like my 21 DAY WEIGHT LOSS PLAN.

Get up early and go to the gym.

Get organised and prep your food.

Basically, take the actions like you ARE one of those fit, lean, healthy people who other people look at and think ‘I wish I was that motivated.’

Motivation COMES from getting going and getting results.

Don’t wait for it.

Go get it.

Love Gaynor x

P.S. If you need a programme that’s fun to do, that will have you seeing results within days and will therefore help you maintain your motivation, then try out my 21 DAY WEIGHT LOSS PLAN, which includes training and nutrition to help you lean up, strengthen up, fitten up and generally be a healthier, more wonderful version of you! Get it >>HERE<<

 

HOW TO SURVIVE THE PARTY SEASON

December is the height of the festive season. Our diaries are crammed with late night parties/dinners and early morning starts.

Most of us eat more than usual at Christmas. This, coupled with the fact that we also do little or no exercise, can cause potential weight gain.

An interesting little fact for you … but did you know the average weight gain over the festive period is 5 lbs?! Shocking huh?

Between this and the colder weather, it can leave you feeling a little worse for wear BUT this B-Fit survival guide will help you keep your sparkle and fabulousness!

  • Keep extra active before and during Christmas to burn off the extra eaten calories e.g. nice walks, bike rides, skip, dance, hula hoop, musical chairs etc
  • Never go to a party hungry, ideally eat before you go
  • Practice mindful, slow eating and believe me you’ll eat less
  • Avoid pastry/breaded canapes. Go raw, marinated and/or grilled
  • Drink as much water as alcohol, alternate between them
  • Master the art of making a drink last the evening. Also, you could offer to drive and stay off the alcohol altogether. Remember 1 bottle of wine = 9 donuts
  • Don’t buy unhealthy food to begin with
  • Play active family games like Twister, you’ll burn more kcals than sitting around munching
  • Keep starters healthy e.g. rolled smoked salmon with dill & lemon juice or my signature RYE BREAD CANAPES
  • Eat plenty of skinless turkey, its low in fat and protein rich
  • Fill up on vegetables preferably not drenched in fat
  • Have fewer roasties and replace with new potatoes
  • Opt for my healthy CRANBERRY SAUCE recipe instead of bread sauce
  • Choose brandy custard instead of brandy butter
  • Try my healthy CHRISTMAS GRAVY recipe
  • Lastly, hint to friends and family that you’d like to improve your health and fitness in 2018 and a B-Fit gift voucher would be perfect instead of perfume, slippers or chocolate! Simply put them in touch with me on 07748298728 and I’ll take care of it
  • In case you missed it, and for additional Christmas survival tips make sure you check out my blog BEAT THE CHRISTMAS BULGE

The bottom line is there’s lots you can do. It’s only 3 days after all.

Do not let it ruin a year’s worth of hard work.

Love Gaynor x

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