Tag Archives: Nutrition

UNDEREATING & TOO MUCH CARDIO SLOWS DOWN FAT LOSS

Have you ever been guilty of under eating, and doing excessive cardio to lose weight? Be honest!

If I had a pound for every time I hear these scenarios I would be one rich Gaynor.

I can see the temptation BUT in the long term it will slow down your fat loss and have a negative impact on your overall body composition.

Here’s why…

Slower Metabolism 

Your metabolism is affected by the amount of calories you consume each day, it adapts to this and responds accordingly.

If you drastically drop your calories for too long you will lose weight, but you will be causing your metabolism to slow down too quickly.

You will eventually hit a plateau and struggle to progress. You see by this point there are fewer calories left in your diet to remove and let’s face it there’s only so much cardio you can do. In other words, you’ve maxed out your options too soon.

The best way to lose fat is slow and steady by gradually feeding and allowing your body to utilise fat stores whilst feeding it correctly to protect your metabolic rate. Believe me, you do not want to mess up your metabolism from doing things extreme. Not only is it unhealthy but it also messes up your hormones which can be very tricky to correct.

Less Lean Muscle  

Another common knock on effect of under eating is a loss of lean muscle. Muscle will be catabolised very quickly if you’re not consuming enough calories and amino acids from quality food sources.

A loss of muscle stalls your metabolism and affects the look of your physique. Nice lean muscle gives tone, definition and curves ladies so do not be afraid of it.

Also, muscle is metabolically active tissue, therefore, the less you have the fewer calories you burn. The more you have the more calories you burn.

Poor Performance 

The less muscle you have the poorer your performance will be when exercising. You’ll be weaker as you’re trying to run your body on a low tank of fuel.

The knock-on effect of poor performance is you’ll struggle to stimulate the muscle properly to burn off calories and every workout will become harder. It’s a vicious circle.

All of these negatives can be avoided and managed, just by eating sensibly, ensuring you’re not under eating and allowing gradual positive changes to take place.

Like with many things patience is key. You will get there I promise.

Love Gaynor x

GREEN TEA – A FAT BURNING PHENOMENON

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

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

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

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

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

Health Benefits

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

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

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

Harmful Effects

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

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

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

Mint Green Tea

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

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

Heart Chai

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

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

One final important point …

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

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

Love Gaynor x

CUCUMBER MINT INFUSED WATER

How can water taste this good? Drinking enough water every day can be challenging right? I mean let’s be honest, water can get really boring. But with recipes like cucumber mint infused water, you’ll be chugging water back like a true pro.

As a gauge aim for half your bodyweight in ounces per day e.g. if you weighed 150 lbs divide this by 2 = 75 ozs of water.

The health benefits of cucumber include vitamins C, A, K, and B5, as well as manganese, potassium, and magnesium, endowing health benefits that fight inflammation and infection while helping to produce energy and support bone and heart strength.

Cucumbers are made up primarily of water and so you’ll find this recipe extra hydrating and refreshing.

INGREDIENTS

  • 1 large organic cucumber
  • 1 cup organic mint leaves
  • 1 gallon of water

INSTRUCTIONS

  • Chop up your cucumber into small cubes, add to blender
  • Add the mint
  • Pour 4 cups water into the blender from your gallon
  • Blend on high for a couple minutes
  • Strain using the strainer into a large jug
  • Add strained liquid to rest of the gallon of water
  • Chill and enjoy

BARBECUED TROUT IN NEWSPAPER

Trout is an oily fish rich in omega 3 which is really good for healthy hair, skin, and nails.

It also aids weight loss because the good fats and protein keep you fuller for longer plus it’s delicious and this recipe won’t disappoint.

Serve with a crunchy green salad or something like my WARM RED PEPPER, SPINACH & COURGETTE SALAD.

INGREDIENTS

  • 2 whole trouts, gutted and cleaned
  • 1 bunch fresh coriander
  • 2 stalks lemongrass
  • 4 cloves garlic
  • 5cm piece ginger
  • 1 red chilli (optional)
  • 6 fresh, frozen or dried kaffir leaves
  • 4 limes
  • Olive oil

INSTRUCTIONS

  • Pre-heat BBQ so it’s hot or until coals turn white
  • Rinse the fish under cold water and pat dry
  • Twist the stalks off from the bunch of coriander
  • Place in a pestle and mortar
  • Keep the coriander leaves for the garnish
  • Chop lemongrass, add to mortar
  • Peel and slice ginger/garlic, add to mortar
  • Slice chilli, add to mortar
  • Add kaffir to mortar
  • Bash all these ingredients to release the flavours
  • Take a double sheet of newspaper. line with greaseproof paper
  • Have one sheet per trout
  • Slice 3 limes, place a line of the slices in middle of newspaper
  • Lay the fish on top
  • Stuff the cavity with half the herby mixture
  • Season with sea salt and drizzle with olive oil
  • Top with more lime slices and drizzle with more oil/salt
  • Wrap up the newspaper and tie with string
  • Dunk both parcels in a bucket of water
  • Soak for no more than 5 mins
  • BBQ the fish parcels uncovered for 30 mins until flesh firm
  • Remove the fish from the paper, drizzle with any juices
  • Top with coriander leaves
  • Serve with lime wedges

STUCK IN A RUT AND NEED A MOTIVATIONAL KICK IN THE BUTT?

I can’t believe it’s mid-June already. Nearly half way through 2017.

The new year seems a long distant memory huh?

I’m not sure where you’re at with your goals, but what I do know is we’ve all started things, and then fallen off the wagon right? And that’s ok. We’re human.

But there is no better time than NOW to begin, re-boot and follow through with CONSISTENT ACTION.

Trust me, your future self will thank you.

So if you’re looking to get re-focused and knock those goals out of the park, but don’t know where to start you’re in the right place.

The following 4 tips will get you raring to go:

DISCOVER YOUR WHY

Out of all the things I’m sharing this is the most important.

Your why is what will drive your success. To find your why, dig deep and identify what drives/excites you to achieve your goals.

A well-developed why will clearly and powerfully help you break through unexpected obstacles and guide you as you prioritise your time, and focus.

To help you discover your why, answer the following questions …

Why do you want to live a healthier lifestyle? e.g. would you like to have more energy and lose a few pounds so you can be more active with your kids? Have you had a health scare and the time is now to really get it together for you and your family? Or maybe you want to look/feel fabulous to get back on the dating scene?

If your why is strong enough. Compelling. Authentic. From your heart. You will be motivated to start and keep moving forwards towards your goals. As human beings, our neurology is wired to move away from pain and towards pleasure.

FIND YOUR TRIBE

This may seem bias but I genuinely mean this – myself and all the women who attend my SMALL GROUP PT classes are shamazing. We’re a group of beautiful souls who are all loving, non-judgemental and super supportive. Why not come along and see for yourself? CLICK HERE for details.

HIRE A COACH

When I want to learn something new, achieve goals and be held accountable I hire a coach. There are certain jobs within my business I’ve needed help with so I got in the expertise I needed. Sometimes you just need help and there’s no shame in that. None of us can be great at everything.

Remember to take me up on my FREE B-FIT SESSION. You can dip your toe in with zero risks or obligations.

MUSIC CAN RAISE YOUR GAME

When you get to the gym or go for a run and realise you’ve forgotten your iPod, how do you feel? Lost? Me too.

For me, it’s an essential, and I don’t feel I can train properly without some kind of music. We’re all aware that music can help with motivation, but did you know there’s a lot of scientific evidence to back this up?!

Get your playlist to the ready and give it a go.

So what do you do to give yourself a motivational kick in the butt? Let me know, I’d love to hear your thoughts.

Lastly …

Do you have a friend who needs a little motivation? If you do, make sure you share this blog, it could really help them.

Remember this is all about becoming a new and better version of your already-amazing-self.

Routing for you 😊

Love Gaynor x

LEARN HOW IRENE LOST BELLY FAT

Would you like to lose belly fat? I bet you do.

That’s exactly what my lovely client Irene achieved after working with me.

Just like many of us Irene wanted to feel healthier, fitter, and tighter by losing a few pounds and inches. Her measure of success and attaining those goals was to get into her pencil skirt and golf shorts. Not all at once of course 🙂

Maybe yours isn’t golf shorts or a pencil skirt but how about …

Getting into smaller jeans?

Using one less notch in the belt?

Getting into your wedding dress?

Whatever it is choose something that’s personal and meaningful to YOU.

Coming back onto Irene, I’m so proud of her as she’s smashed all her goals by making positive lifestyle changes, did the right type of exercise and ate well.

I’m a firm believer in getting the basics right and making them habitual. Consistency is key.

Irene took me up on my FREE B-FIT SESSION. Make sure you do too. This allowed her to dip her toe in with zero risks or obligations.

Then she did my 1-2-1 NUTRITION & PT COURSE plus she also comes to my weekly SMALL GROUP PT COURSE on Thursday’s in Hightown.

Here’s what Irene has to say about her B-Fit experience:

“I had several targets when I embarked on B-Fit. It exceeded my expectations. I’ve learnt about healthy eating, natural supplements, and how what I eat and drink impacts on my appearance. I’ve lost belly fat, a few pounds, and am toning up gradually thanks to the personal training with Gaynor, Sue, and Kirk. My skin is clearer and I definitely have more energy. I’ll stick to Gaynor’s training plan, it works.”

I hope Irene’s story inspires you as much as it does me. We only have one body in this lifetime so nurture, love and look after it.

With love

Gaynor x

P.S. Got a friend, family member or work colleague who’s struggling to lose a few pounds and inches? Be a gem, forward this blog, and get them to sign up for my FREE weekly emails by emailing gaynor@b-fit.uk.com 😊

WARM RED PEPPER, SPINACH & COURGETTE SALAD

You know I’m a huge advocate of alkaline eating. This salad hits that spot, plus it’s nutrient dense and the mediterranean flavours are yummy too.

Red peppers, spinach, and courgettes are highly alkalising and are also jam-packed with vitamin C, A, manganese, folate, and potassium.

If you want to make the dish a bit more filling you can add some sweet potatoes, brown basmati rice or baby new potatoes.

Also another little pro tip for you …

If you’ve over indulged and/or had some naughty foods have a serving of LIQUID CHLOROPHYLL 15 mins before you eat. This will help flush out unwanted toxins that hold onto fat.

Ingredients

  • 1 red pepper
  • 450 g courgettes
  • 300 g fresh baby spinach
  • 350 g carrots
  • 150 ml extra virgin olive oil
  • Himalayan salt
  • Freshly ground pepper

Instructions

  • De-seed and slice the pepper
  • Cut the courgettes into thick batons
  • Wash/dry the spinach, place in a shallow serving dish
  • Peel the carrots and cut into slices
  • Place the olive oil into an oven proof dish over low heat
  • Add the carrots, peppers and season with salt and pepper
  • Cover the casserole dish
  • Cook for 30 mins until vegetables are tender
  • Add the courgettes, cook for another 10 mins
  • To serve add the veggies + juices over the spinach leaves

Tuck in and enjoy!

THE HEALTHY SALT SERIES – DEAD SEA – PART 2

Guys I hoped you enjoyed part 1 of my healthy salt series on Himalayan Salt. If you missed it, you can catch up HERE.

Today, as promised, I’m covering Dead Sea Salt, which as the name suggests is from the Dead Sea.

The Dead Sea borders Israel, the West Bank, and Jordan. It’s a salt lake 400 meters below sea level, which is the lowest point on dry land.

It’s renowned for it’s therapeutic and medicinal qualities due to it’s mineral rich, salty waters and mud. Also, because it’s hypersaline you can float in it.

What Is Dead Sea Salt?

Salts from the Dead Sea go back thousands of years to the Roman Empire and biblical times. It was so well regarded for its healing qualities that people went on pilgrimages to it to boost their wellbeing.

Dead Sea Salt is typically made by picking the salt from the sea, and then washing and drying it off to evaporate the water off. Granules are sieved and then separated according to size.

So what’s all the hype? Is it that much better than standard sea salt?

Yes and here’s why …

Dead Sea water is 29% salt compared to 4% salt in other seas. The dense salt levels are what causes it to be hypersaline so allowing you to float.

Also, only 12% of Dead Sea Salt is sodium chloride versus 85% in normal sea water making it much better for your health.

Dead Sea Salt is also incredibly high in magnesium and other minerals (potassium, calcium chloride, and bromides). This makes it a great choice to add to food as it’s low in sodium and yet you can increase your magnesium intake at the same time.

Benefits

  • Moisturises and smoothes the skin
  • Reduces skin inflammation, dryness, and itchiness
  • Relieves skin conditions such as eczema, psoriasis, and sunburn
  • Ease arthritis, rheumatism, muscular aches, and pains
  • Anti-inflammatory, antioxidant and antimicrobial properties

What To Look For

  • 100% unrefined
  • 100% natural

Uses

  • Cooking, baking, and seasoning (if using coarse Dead Sea Salt use a grinder)
  • In the bath to ease muscle aches, and treat skins conditions (use fine Dead Sea Salt)
  • In beauty products such as body scrubs and bath salts

Bath Guidelines

  • Dissolve 250 grams salt in a hot bath approx 36-40 degrees
  • Soak and relax for 20 mins

Storage

  • Store in a sealed container in a cool, dry place as over time the salt can absorb moisture

As you can see, there’s many benefits to Dead Sea Salt. Have I convinced you yet? Give it a try and let me know what you think? It’s such an easy switch and like Himalayan Salt doesn’t cost the earth.

In the next episode on the healthy salt series, I’m going to be introducing you to the final salt in our series – Epsom Salt.

Love Gaynor x

THE HEALTHY SALT SERIES – HIMALAYAN – PART 1

Just like fats, not all salts are created equal. There are good salts, and there are bad salts. Salts that can heal us, and salts that can literally kill us. This 3 part healthy salt guide is designed to shed a little light on this subject. My goal is to encourage you to ditch the processed table salt and opt for the healthier alternatives.

Salt over the years has gotten such bad press as the bad guy, and that we need to reduce our intake or we’ll be 4 foot under.

But it’s also vital we remember that it’s crucial to the chemical and electrolyte balance in our body. Without this, we would struggle to transmit electrical nerve impulses. These pulses allow us to perform ‘bioelectrical’ functions such as movement, thinking, heart beat, feeling, and seeing.

Mess this up and things can go a bit pear shaped 🙁

There’s a huge misconception that salt is just salt. But that’s not the case at all. There are many different kinds of salt.

I’m more concerned about the type of salt you consume than the quantity. For clarity, it’s specifically processed table salt (97% sodium chloride) that’s not good for us.

There are better salts available than table that deliver not just sodium but other rich and diverse minerals. That’s what I want to explore in this series and specifically Himalayan, Dead Sea, and Epsom salts.

First up, is Himalayan Salt … no surprise it’s from the Himalaya’s!

What Is Himalayan Salt?

These dusky pink granules don’t just look pretty – they’re also incredibly medicinal.

As well as containing sodium chloride (85%), Himalayan salt is jam packed with 84 trace minerals such as calcium, potassium, magnesium, sulphate and iron. It’s the iron that gives the beautiful pinkness.

Since Himalayan salt contains less sodium chloride than table salt, it’s a great way to reduce our overall consumption and minimise any potential health risks.

Benefits

  • Helps prevent cramping
  • Helps lower blood pressure
  • Hydrates skin and organs
  • Strengthens bones
  • Improves vascular health
  • Supports a healthier respiratory system
  • Promotes good pH balance and very alkaline
  • Promotes healthy sleep
  • Increases libido
  • Eliminates heavy metals from the body
  • Improves cardiovascular health

What To Look For

  • 100% unrefined
  • 100% natural

Uses

  • Cooking, baking, and seasoning (if using coarse Himalayan salt use a grinder)
  • In the bath to ease muscle aches, and treat skins conditions (use fine Himalayan salt)
  • Salt lamps to purify the air
  • Salt candles holders to purify the air and they give off the most beautiful warm glow
  • In beauty products such as body scrubs, soaps, and face masks

Bath Guidelines

  • Dissolve salt in a hot bath approx 36-40 degrees
  • For sore muscles and joints use 500 grams to 1 kg in a regular sized bath
  • For general wellbeing use 250 to 500 grams in a regular sized bath
  • Soak and relax for 20 mins

Storage

  • Store in a sealed container in a cool, dry place as over time the salt can absorb moisture

As you can see, there’s many benefits to Himalayan salt. Have I convinced you yet? Give it a try and let me know what you think? It’s such an easy switch and doesn’t cost the earth.

In the next episode on the healthy salt series, I’m going to be introducing you to Dead Sea Salt.

Back soon with the next instalment.

Love Gaynor x

8 TIPS FOR FAT LOSS

Does this scenario sound familiar?

You commit to a healthy lifestyle. You get all organised, are super positive and raring to go. But before you know it, you’ve reverted to your old habits – the diet slips and the gym attendance falls behind.

The good news?

There is a better way. Swap this all or nothing mentality for my top 8 tips for fat loss. Trust me they work!

If you follow 5-7 of these tips you’ll be well on your way to hitting your target goal. Follow ’em all and your results will be off the scale!

Here goes …

1. Avoid Faddy Diets

Faddy diets are a pet peeve of mine.

They don’t work, aren’t sustainable, and mess up your health and hormones.

Fat loss shouldn’t just be about getting into smaller jeans or looking good in a bikini, it’s about looking and feeling healthier for life.

It may sound cliche, but there are no shortcuts to losing weight – a balanced diet and regular exercise will achieve far more than a week on the latest craze.

2. Smaller Portions

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 we’ll feel full afterwards.

3. Mix Up Exercise

If you find exercise a chore to stick to try mixing it up. The key is choosing a form of exercise you enjoy such as a run outdoors, swimming, bodyweight exercises, a dance class and so on. The choices are endless!

Whatever you choose, just make sure it cranks up your heart rate so you burn calories in real time and also up to 24 hours afterwards.

4. Go Lean

Choose leaner cuts of meat and replace creamy sauces with vegetable alternatives. It’ll still taste great whilst absorbing less fat.

5. Buddy Up

Why not get a friend to train and get healthy with you? You can both motivate and help each other. Also, my B-FIT SMALL GROUP PT COURSE is perfect for extra support from a lovely group of like-minded ladies.

6. Crank Up Your Music

I’m a big believer in the power of music to help you push harder whilst exercising. So load up your playlist with your fav upbeat tracks.

7. Take Baby Steps

Rome wasn’t built in a day and neither is achieving long lasting changes in your health and fitness. So be patient. Losing weight doesn’t mean cutting out life’s pleasures altogether and being extreme.

Simple swaps make a huge difference and add up over time. For example, instead of ice cream, have a coyo coconut yoghurt. You’ll barely notice the difference. And when food tastes good, it doesn’t even feel like you’re dieting.

8. Detox & Purge Your Pantry

Clear out your cupboards of all junk food and replace with healthier choices. Controlling your environment as best you can is key to achieving your goals.