Tag Archives: fat loss


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.


  • 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


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


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 …


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!


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.


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.


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.


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.


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.


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


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.


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.


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.


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.


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.


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.


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!


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.


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.


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.


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!


I’m off this week for the Christmas holidays. I love my job, but equally, I am super excited to have some much needed time out.

Of course, I’m going to let my hair down, but I also don’t want to come back feeling completely back to square one on my health and fitness.

The reality is that living a full and balanced life means you will be taking time out, going on holidays, travelling with work, staying over with friends and family. My attitude is moderation and being on point 90% of the time, rather than trying to be perfect all the time.

Many folks also go abroad this time of year. There’s no doubt about it but being away from your own environment makes it trickier to stay on track but it’s not impossible.

So here’s my 9 simple ways to stay healthy over the holidays whether at home or abroad …

  1. Plan ahead

Do a bit of research on your hotel, it’s location, what cafés, restaurants, and shops are around, and what you’ll need to buy from them. It seems a faff but it really does save time when you get there. And that means more time having fun.

  1. Squeeze in a quickie

Ideally get a hotel with a gym. If you can’t then do some bodyweight routines, go for a swim or run. Just try and get some speedy workouts in.

  1. Find your local supermarket

Stock up with healthy snacks such as nuts, peanut butter etc

  1. Eating out

Don’t be afraid to ask for your meal the way you want it. You are paying for it.

  1. Keep hydrated with water

Add lemon when you can and hydrate your tush off.

  1. Cat nap

Power nap as often as you want. Your on holidays so indulge.

  1. Be outdoors

Get plenty of fresh air and mind boosting, energising vitamin D in.

  1. Prep food

If you are able to prep your food in advance even better. But don’t panic if you can’t. If you can use tupperware, ziplock bags, a shaker bottle and a cooler bag for easy portability and convenience.

  1. Take a daily greens drink

Easiest way? take your Pea Protein with you. I will be. It’s portable and all you need is water. Can’t get any simpler than that?!

These are just some ways to help you stay on track.

Now it’s your turn. How do you limit the holiday damage? I can’t wait to hear from you.

Love Gaynor x


With Christmas, ONLY 11 days away it’s time to start dropping subtle hints about what we’d like Santa to bring us.

Afterall, you’ve been a good girl !

Jokes aside, you’re probably running around like a nutter, from pillar to post. Concerned about everyone else’s needs but your own. You’re doing everything from shopping to food prep, to taxi services for the kids and everything in between.

Then the partying starts with all the usual late nights, food and drinks and by the end of it all your pooped.

Sound familiar?

Well …

Let’s get YOU back on the top of YOUR “to do” list, and back in the driving seat of your life.

It’s time to invest in you. You’re important. There’s also a solid case to make that you can’t help, serve and fully show up for others if you’re not healthy and happy yourself.

So let’s take the bull by the horns and change this. Are you in?

Don’t wait until the New Year and then go on some low calorie faddy controlled diet. Speaking of which make sure you check out last week’s blog on this very topic HERE.

How about hinting for a B-Fit Christmas voucher? Simply give your loved ones my name, telephone number and leave the rest to me. I’ve got you covered, and it’s such an easy gift for them to buy.

Start 2017 feeling fabulous, eating nutritious foods without calorie counting, and doing a bit of the right exercise without spending hours bored in the gym.

Also, CLICK HERE to take a look at some of B-Fit’s success stories.

This could be YOU.

In the meantime, before you ask your loved ones to call me …

Why don’t you book in for a FREE consultation with me? I’m giving away 3 places before Christmas. CLICK HERE to find out what happens in a FREE B-Fit consultation.

I’m really looking forward to hearing from you and working with you in 2017.

Love Gaynor x


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


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


It may surprise some of you to know this, but I have used a trainer in the past.

Now, you may ask, ‘why would someone who is a 7 years qualified and experienced personal trainer need a trainer?’

There are many reasons: I too need to be pushed beyond what I think I can achieve; sometimes even I need motivation; it’s handy to have another set of eyes on my technique and form; and finally, I don’t know everything – I’ve learned many things from each of the trainers I’ve used.

I believe everyone can benefit from one-to-one input from time to time, whether it’s in fitness, business or life in general.

Does that mean everyone must have a trainer? Of course not, but I do believe the majority no matter who they are or what they do will improve and expedite their results. Great coaches have a way of bringing the best out of you and taking you to the next level. Fact.

I get that it’s a big decision, and that’s exactly why I offer my FREE 1-2-1 session. To see what it’s all about just CLICK HERE.

Why use a fitness coach?

The short answer is that the mere act of hiring a coach can spur you on to achieve new heights of success. For a start, someone else is now involved, investing time in your success, and able to hold you accountable – this alone will make you work harder. Here are a few other reasons:

  • Expertise, applied to you personally – you can’t know everything. Someone who’s an expert in their field can bring in-depth knowledge to your own challenges, likes, dislikes and lifestyle.
  • Motivation – you’ll simply work harder and perform better when someone else is involved. You’ll be a lot more likely to work hard, alot less likely to skip workouts, and in general more prone to taking your program seriously.
  • Accountability– this is by far the greatest benefit of coaching. If you know someone is counting on you, you show up, both physically and metaphorically.  Hiring a coach gives you multiple types of accountability.
  • Love and friendship– I can tell you as both a coach and a client, if you invest in someone emotionally, and they invest in you, and you’re both working towards mutual success, it’s impossible not to grow closer. Your goals are their goals, and so their successes become your successes. This is why I have always said that, on some level, the ‘personal’ aspect of personal training is more important than the ‘training part’.

So can I help YOU to reach the next level?

I’m passionate about helping people LOOK, FEEL AND BE FABULOUS and one way I do this is through personal training.

Remember I offer a FREE 1-2-1 session so you can have a taster and dip your toe. To see what it’s all about just CLICK HERE.

If you’re trying to get to the next level; if you find yourself lacking motivation; if you find yourself spinning your wheels; if you just can’t figure out why you’re not progressing I’d love to help.

Isn’t it time you got what you’ve been working for?

Let’s do this. Together.

Love Gaynor x


I’m a real advocate of having healthy morning rituals that are non-negotiable. The way you begin each day matters. It sets you up positively, fosters routine and self-discipline. I find when I start the day off right, it’s easier to make better choices the rest of the day.

One of my morning rituals is having a cup of warm water with half a squeezed lemon. It’s so simple, and the benefits are too good to ignore.

Read on to find out about these benefits …

  1. Aids Weight Loss

Lemons are high in pectin fibre, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline state lose weight faster.

  1. Natural Diuretic

Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

  1. Balances PH Levels

Lemons are an incredibly alkaline food. They are acidic on their own, but inside our bodies they’re alkaline because the citric acid does not create acidity in the body once it’s metabolised. An alkaline body is the key to good health. And remember a daily dose of Liquid Chlorophyll will also massively help too.

  1. Improves Skin Complexion

The vitamin C helps decrease wrinkles and spots. Lemon water purges toxins from the blood that helps keep the skin clear.

  1. Helps Digestion

The warm water serves to stimulate the gastrointestinal tract and peristalsis. Peristalsis is the waves of muscle contractions within the intestinal walls that keeps poo moving.

  1. Boosts Immune System

Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds/flu, and potassium stimulates brain and nerve function and helps control blood pressure.

  1. Increases Hydration

A cup of warm water with lemon keeps you hydrated. When your body is dehydrated, or deeply dehydrated, it can lead to adrenal fatigue. Your body will struggle to perform to its optimum, which leads to toxic build-up, stress, fatigue, constipation and much more. Your adrenals and thyroid not only create energy but they also secrete important hormones, including aldosterone. Aldosterone is a hormone secreted by your adrenals that regulates water levels and the concentration of minerals, like sodium, in your body, helping you stay hydrated. Your adrenals are also responsible for regulating your stress response. So, the bottom line is that you don’t want to get dehydrated. It’s a recipe for disaster.

Drinking a cup of warm water with lemon in the morning for a month can positively alter your health. It’s simple, quick, and cheap, and the health benefits are huge.

So tell me which one of these benefits is going to get you to try this simple morning ritual? Or, if you’re already a lemon water junkie, what specific benefits have you noticed?

Remember …


Did you like this simple, effective tip?

If you did, you’ll love my other up and coming tips too. So stay tuned. We’re going to cover foods like avocados, limes, and cucumber. All basic, inexpensive ingredients yet so highly nutritious.

If you’re loving the info I’m sharing, make sure to share with other like-minded folks. I want to grow this wellness community, but I need your help 🙂

Gaynor x


It’s time to shake off the slow pace of summer, and attend to unfinished business.

There’s still a third of 2016 to go so make it count and finish strong. Let’s make September the new January!

It could be the ideal time to find that new job, drink more greens, or start a daily meditation practice.

Or how about going organic? This month is organic September – all 30 days are dedicated to championing organic so it’s a perfect time to make the transition!

I’m in love with organic. I hope you fall in love too if you haven’t already!

So in celebration of organic September, I’ve come up with 8 reasons to make the shift …

1. Organic Food Tastes Superior

Well balanced soils produce strong, healthy plants that become nourishing food for people and animals. The food tastes fresh and real.

2. Reduced Health Risks

Many pesticides are linked to cancers and other diseases. Organic farming is one way to prevent more of these chemicals/toxins from getting into the air, earth and water.

My clients and I detox regularly to get rid of any toxins in the body, and the results are astounding.

The B-Fit 21 Day Weight Loss Plan is the perfect way to do this, and get rid off unwanted and excess toxins, thus removing fat.
3. Meets Stringent Standards

Organic certification is the public’s assurance that products have been grown and handled according to strict procedures without toxic chemical inputs.

4. Preserves Healthy Soil

Soil is the foundation of the food chain. The primary focus of organic farming is to use practices that build and maintain healthy soils.

5. Better For Nature, Enviroment & Diversity

Organic agricultural respects the ecosystem. Wildlife is encouraged by including forage crops in rotation and by retaining fencerows, wetlands, and other natural areas.

Organic farming aims to minimise agriculture’s impact on the environment. The loss of a large variety of species is one of the most pressing environmental concerns. The good news is that many organic farmers and gardeners have been collecting and preserving seeds, and growing unusual varieties for decades.

6. Wide Organic Food & Non Food Choices

Now every food category has an organic alternative. And non food products are also now being grown organically e.g. beauty products, cotton etc

7. Preserves Healthy Water

The elimination of polluting chemicals, combined with soil building, protects and conserves our water resources.

8. Gives Rural Farms A Future

Organic agriculture can be a lifeline for small farms because it offers an alternative market where sellers can command fair prices for crops.

Making the actual swap from non organic to organic is pretty small and easy, but the rewards are huge.

Using organic is kinder to yourself, wildlife and the planet.

Give it a try and see for yourself.

Love Gaynor x