Tag Archives: Personal trainer Crosby

THE NO GYM REQUIRED WORKOUT

I’m a firm believer that you don’t need to go to the gym or have fancy kit to get fit.

When it comes to exercise there’s more than one way to skin a cat.

Still not convinced?

Well, keep reading because I’m going to show you how.

For me, you’ve the best resource right on your doorstep – your body.

It’s free, with you 24/7 and very versatile.

There’s a gazillion ways you can use your body to trim down and get toned that doesn’t involve sweaty intimidating gyms. Not to mention the time you waste getting there/back, and the expensive membership fees.

In today’s world time is precious, and the stressors of work, family, and everyday life often make a workout the last priority.

Sound familiar?

The tips I’m about to share for working out with or without a gym can easily help you stay on track with your health and fitness goals and they’re so achievable!

Many of my B-Fit clients have done these and so can you my friend.

Give these exercises a go and be sure to let me know how you get on ok?

Bodyweight Training

The benefits of strength training are well known. If you don’t have access to free weights or machines, you can use the best machine of all – yourself.

Using your own body weight for strength and conditioning offers plenty of versatile exercise options, and can be done anywhere – home, hotel room, garage, beach, and at the park.

Here’s some of my personal favourites:

  • Lunges
  • Squats
  • Pushups
  • Planks
  • Burpees
  • Mountain Climbers

Very often bodyweight exercises are put into a circuit by doing a set of each exercise without stopping until you’ve completed one set of every exercise, which equals one circuit.

In fact, a few weeks ago I shared a great Fat Blasting Bodyweight Circuit Workout HERE. Make sure you check it out 😊

STORE CUPBOARD EXERCISES

I know it sounds a bit weird but you can turn household items into calorie-torching, body-sculpting tools.

Those large water bottles, cans of beans, and bags of rice in your store cupboard aren’t just for cooking. If you don’t have access to dumbbells or machines, these will do the job.

You can do bicep curls, shoulder presses, and tricep kick backs with them as well as many more fantastic exercises.

Other ideas include a gallon jug of water. You can even grab a couple bags of sand from a local DIY store. These are all great to squat, lunge and do step ups with.

Chairs and towels and other household items can help shake up your routine by supporting your body weight and adding movements that engage your core, and improve your balance.

Other Opportunities To Move

Take the stairs, park furthest away from the door, and take a walk around the block during your lunch hour are all very easy ways to squeeze in more exercise.

We all know that exercise is a key factor in weight loss so let’s make it happen.

If you need help getting motivated and/or don’t know where to start give me a call on 07748298728 for a FREE confidential chat.

I’m here to help.

Love Gaynor x

TRY THIS FREE FAT BLASTING BODYWEIGHT WORKOUT

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.

WORKOUT GUIDELINES

  • 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

WORKOUT

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

4 EXERCISES TO BANISH ARM FLAB

Batwing arms. Arm jiggle. Arm flab.

Whatever you want to call it, if I got a pound for every time I got asked how to tone the back of the arms I’d be one rich woman!

If you are tired of waving your arms in the air and seeing your underarms jiggle in all directions your in the right place.

When it comes to toned arms it’s a combination of a healthy diet and doing cardio & strength training.

Today, I’m just going to focus on the exercise side of things. It isn’t just about your rep ranges, sets, intensity, and programming. It’s about choosing the right exercises to maximise muscle tone and condition.

First a mini anatomy lesson.

There are 3 main heads of the triceps (hence the word tri) and you have to focus on all 3 in order to tighten and tone your arms to their full potential. The triceps account for over two-thirds of your overall upper arm so don’t neglect them.

The outer head and medial head of the triceps are often targeted with the same exercise, however, the long head is the area which needs more targeted focus. This is also the part of the triceps which sets your arms apart, giving them that overall tone, diamond shape, and fullness from all angles.

Here’s the exercises that will do just that:

Incline Dumbbell Skull Crushers 

This is a perfect exercise to stimulate your long head tricep. You’ll also gain an extra stretch at the bottom with the isometric contraction, and the slight incline on the bench will allow you to gain a fuller range of motion. Focus on using a pause at the bottom of each rep to really maximise that stretch on the long head.

  • Lie on a bench with a slight incline
  • Holding two dumbbells directly above your shoulders
  • Arms fully extended and form a 90-degree angle from your torso
  • Palms of your hands should be facing forward, elbows tucked in
  • Inhale, slowly lower the dumbbells until they are near your ears
  • Always keep your upper arms stationary, elbows tucked in
  • Exhale, use your triceps to return the weight to the start position

Close Push Ups

If you are new to this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.

  • Kneel on the floor
  • Place your hands on the floor closer than shoulder width
  • Extend your legs straight behind you and get into a plank position
  • You are holding your torso up at arm’s length
  • Lower yourself until chest almost touches the floor as you inhale
  • Using triceps, press body back up to the start position and exhale
  • Squeeze your chest at the top

Dumbbell Kick Backs

  • Hold a dumbbell in each hand and palms facing torso
  • Keep your back straight, slight bend in the knees
  • Bend forward at the waist
  • Your torso should be almost parallel to the floor
  • Upper arms should be close to your torso and parallel to the floor
  • Forearms pointed towards the floor as you hold the weights
  • There should be 90-degrees between your forearm and upper arm (start position)
  • While keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended
  • Always focus on moving the forearm
  • Pause at the top contraction, inhale and slowly lower the dumbbells back down

A couple of variations for you …

This exercise can be executed one arm at a time. Also, if you like the one arm variety, you can use a cable with a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).

Weighted Narrow Grip Bench Dips 

Weighted narrow grip dips are a great overall tricep exercise. With this exercise really focus on driving through your triceps rather than your shoulders.

  • Place a bench behind your back and another one in front of you
  • With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body
  • Your arms should be fully extended
  • Legs will be extended forward on top of the other bench parallel to the floor while your torso is to be perpendicular to the floor
  • Have your partner place the weight on your lap
  • Lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm
  • Keep the elbows as close as possible throughout the movement
  • Forearms should always be pointing down
  • Using your triceps push your torso up again while exhaling and squeeze at the top

Have a play with these exercises, and be sure to let me know how you get on.

Any Q’s shoot me an email to gaynor@b-fit.uk.com. Until next time have a super week.

Gaynor x

Amanda feels like a new woman!

Amanda started with B-Fit on the small group personal trainer course, and then decided to carry on with a one-to-one B-Fit personal training course.

Since she began with B-Fit, Amanda has transformed how she and her family eat, and has made healthy eating and the right exercise an enjoyable part of everyday life !

Watch what Amanda has to say about her b-fit journey here:

For a FREE confidential chat about your goals, nutrition or exercise, call me on 07748 298728 or email gaynor@b-fit.uk.com

Anti-inflammatory smoothie

This delicious smoothie is packed full of nutrients and has anti-inflammatory properties, which is perfect to help you recover from the festive period!

antiinflammatory smoothie

Instructions

Just throw all the ingredients into a blender or Nutri-Bullet and blitz it!

Ingredients

  • 1 inch of fresh ginger, grated
  • 1 inch of fresh turmeric, grated
  • Handful of baby spinach
  • Handful of watercress (or rocket/arugula)
  • 1 small soft avocado
  • 1/2 capsicum
  • Big handful of flat-leaf parsley and/ or coriander
  • 1 cup coconut water (or filtered water)
  • Big pinch of cayenne pepper
  • Pinch of pink  Himalyan salt

 

How to Stick to your New Year Resolutions in 2016

New Year Resolutions. They are notoriously hard to keep going all year. Thankfully I have a number of really effective strategies that will help you stick to your guns and achieve your New Year Resolution Goals in 2016!

800px-Bratislava_New_Year_Fireworks

Make small steps to help you go the distance

Make realistic resolutions that you know you can keep. If, for example, your aim is to exercise more frequently, schedule two or three days of exercise and keep it small – no more than an hour per session. That way you’re not shocking your system and all of a sudden heading to the gym seven days a week!

None of my clients head to the gym seven days a week, by the way. 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. This lifestyle change can be daunting, so start small.

In my B-Fit B-Fabulous 21 Day weight Loss Plan, one of the main things we do is cut out gluten. Try to 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 and we can talk through nutrition, teaching you how to enjoy the right foods for life. Text me on 07748 298728 to arrange a chat.

Change one behaviour at a time

Unhealthy behaviours develop over the course of time, therefore replacing unhealthy behaviours with healthy ones takes time. Don’t get overwhelmed and think that you have to reassess everything in your life. Instead, work toward changing one thing at a time.

It’s good to talk!

If you get stuck, you can always your experiences with family and friends. Consider joining a support group to reach your goals. My Personal Training Course Group is always incredibly supportive and I also have a group on Facebook  where likeminded B-Fit clients support one another and share recipes. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating.

Don’t beat yourself up

Perfection is unattainable. Minor missteps when reaching your goals are completely normal and OK. Don’t give up completely because you ate too much chocolate, had a big night out or skipped the exercise for a week because you were busy. Everyone has ups and downs! Just resolve to recover from your mistakes and get back on track.

Call in the professionals!

Accepting help from those who care about you 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 getting 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 are a hairdresser or mechanic!).

There is so much conflicting and untrue information out there when it comes to weight loss and getting fit. It is important to understand that you are unique and your body and 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 easily and quickly change unhealthy behaviours and get results!

For a FREE confidential chat on your own resolutions and my strategies to help you keep them, arrange a one to one confidential B-Fit talk with me. Call or text me on 07748 298728 or emailgaynor@b-fit.uk.com

 

From ‘To Do’ to ‘Ta Da!’ in 2016

New Year is approaching, and if you’re like me you will have a ‘To Do’ list as long as your arm. It is very easy to let never-ending ‘To Do’ lists make you feel guilty and inadequate – there just aren’t enough hours in the day to get everything done!

But it doesn’t have to be this way. Let’s put a positive spin on the dreaded ‘To Do’ list, and instead focus on the B-Fit ‘Ta Da!’ list.

Ta Da

What is a Ta Da! list? It’s something I encourage my clients, friends and even my kids to do as a lovely self-reminder that YOU ARE AMAZING. And even if you experience blips, or setbacks on your journey towards better health, always remind yourself how far you’ve come – it is guaranteed to keep you on track and cheer you up.

The B-Fit Ta Da! list works in all areas of life, but I really like to use it with my clients to highlight their successes and achievements. And the day before New Year’s Eve is a perfect time to snuggle up with a warm herbal tea, grab a notebook and pen, and write down all the amazing changes, achievements and successes you have experienced over the past year.

This can include:

  • Ditching the fad diets
  • Banishing calorie counting in favour of counting nutrients instead
  • Making exercise an enjoyable part of their everyday life
  • Eliminating cravings for rubbishy unhealthy ‘food’
  • Bombarding their bodies with delicious nutritious foods that help their bodies work more efficiently and feel great
  • Introducing super healthy, quick, easy dishes into their everyday lives
  • Balanced their hormones and getting rid of PMT
  • Improving sleep
  • Being able to exercise – swim, cycle, play with their children and grand children
  • Improving energy levels
  • Drastically improved menopausal symptoms like hot flushes
  • Getting rid of coffee, tea and even Diet Coke addiction
  • Reducing alcohol to a healthier level
  • Improving self esteem, confidence and releasing more happy hormones!
  • Learning to love their bodies again and treating their bodies with the respect they deserve!

So what will be on your Ta Da! list this year?

If your Ta Da! list needs some inspiration, then you know I’m here for you. Just imagine what you could achieve in a month, two months or even 12 months from now!

For a FREE confidential chat about your health and wellness goals get in touch 07748 298728 or email gaynor@b-fit.uk.com

RACHAEL GETS HER SPARKLE BACK!

Internationally acclaimed soprano singer Rachael Russell  started on my Guilt Free Christmas  program at the end of October 2015. She wanted to feel fit and fabulous for a Christmas concert she was performing at the Liverpool Echo Arena.

Rachel Russell

Rachael wanted to drop a dress size AND run the 5K Liverpool Santa Dash.

And despite a hectic work schedule with lots of travelling, Rachael successfully followed my B-Fit  7 Step Plan.  By making healthy eating choices and a bit of the right exercise an enjoyable way of life, she has totally smashed all her goals. In fact she completed the Santa Dash in an impressive 35 minutes, something she achieved despite not having run in years!

Santa dash

I’m sure you will agree that Rachael looked totally fabulous at her Christmas concert in the Liverpool Echo Arena, and has certainly got her sparkle back. Congratulations Rachael!

For a FREE confidential chat about your goals, nutrition or exercise, call me on 07748 298728 or email gaynor@b-fit.uk.com

7 TIPS FOR A TASTY GUILT-FREE CHRISTMAS

Christmas is almost upon us, and with festive cheer comes temptation! Sweet treats, mince pies, meats, breads, alcohol and all manner of indulgences are floating around, just waiting to be eaten! But don’t worry – as hard as it seems, you can stay within your goals and start the New Year feeling fit and fabulous. What’s more, you can do it with all the flavour and fun of a ‘traditional’ Christmas, without the excess!

Just follow my seven top tips for a tasty guilt-free Christmas.

1. Educate your dinner plate!

1 veducate your dinner plate

Christmas dinner is the ideal opportunity for you to get your daily eight fruit and veg. Avoid roast potatoes and instead load your plate with butternut squash, kale, sweet potato, asparagus, carrots, cabbage and, of course, brussels sprouts. Remember, at B-Fit we count nutrients not calories, so dive in!

Just make sure to use high quality avocado or coconut oil if roasting, and try to steam as many vegetables as possible to retain those vital nutrients.

2. Be experimental

2 be experimental

When it comes to Christmas dinner this year, why not think outside the box? You could swap turkey for salmon as your Christmas centre piece, or go for something completely different altogether.

There are so many great recipes available, you could even go gluten, dairy or meat-free. So go on, give it a go!

Check out my easy party food ideas

3. Be mindful of what you eat

3 conscious consumption

When eating over the festive period, there is always the temptation to overdo it. But as you’re about to take your first mouthful, stop and think. Think while you eat, listen to your body. Bring your mind to the moment and savour every mouthful. Eating with conscious consumption is a fantastic way to listen and respond to your body and its needs.

Really focus on all those wonderful tastes, textures and sensations of the food as you eat. You will feel satisfied, and you will have swerved the Christmas binge!

4. Be sugar-free

4 sugar is toxic

Sugar is toxic, yet it is almost impossible to avoid over Christmas. However, it is crucial that you do.

Sugar is addictive, it damages the immune system, causes mood swings and even causes wrinkles and premature ageing! More seriously, it contributes towards heart disease.  In fact, researchers now believe that excessive sugar consumption is one of the biggest underlying causes of obesity and chronic disease in the Western world.

Sugar is everywhere – in pre-packaged foods, Christmas junk food and alcohol. Refined sugar is poisonous, so just say no this Christmas!

5. Be alcohol aware

5 alcohol aware

Everyone loves to relax and unwind over Christmas, but you don’t need to do it through too many Baileys!  Overdoing it with the tipple will only leave you feeling sluggish, tired, bloated, dehydrated and probably very hungover.

The problem with alcohol is that it depletes the body of essential minerals and nutrients, and causes significant weight gain. You may find it useful to keep tabs on the amount you drink – you will soon see how quickly the calories and the sugar intake add up.

Alternatively, you could ditch the drink altogether and opt for a B-Fit Mocktail instead! I use coconut water, Nature’s Sunshine Zambroza and liquid chlorophyl in my mocktail and it really gives you a zing!

6. Be Gluten-Free 

6 gluten free

Those who have trained with me know that I try to get my clients to eliminate many foods that contain gluten. My B-Fit B-Fabulous 21 Day Weight Loss Plan guides my clients through this process and show how to carefully and slowly eliminate gluten for optimum fat loss and detoxification.

Gluten is a protein composite found in several types of grains. It has been shown to cause lethargy, bloating, stomach pain, diarrhoea and irritable bowel syndrome. It has even been linked to some serious autoimmune disease such as Hashimoto’s thyroiditis, multiple sclerosis and type 1 diabetes.

So try to cut down your gluten intake over Christmas for a positive impact on your health and digestion.

7. Be Number One

7 put yourself first

When it comes to eating over Christmas, it is remarkably difficult not to cave in to peer pressure – be it eating out or entertaining indoors. But if you put yourself first you can keep on track.

If you are eating out, suggest a good restaurant that you know has a healthy menu, and check them out online before you go. That way you can plan ahead and make the right food choices. Also, don’t be afraid to ask for what you want. Prefer steamed vegetables to roast potatoes? Just ask!

If you are having people round for dinner, don’t feel obliged to cook unhealthy crowd-pleasers. Instead, opt for tasty, healthier options. Your friends will likely be pleasantly surprised!

You deserve to look after yourself, and ultimately your body will thank you for it!

Have a very happy Christmas and I hope to see you at B-Fit very soon!

For a FREE confidential chat about your goals, nutrition or exercise, call me on 07748 298728 or email gaynor@b-fit.uk.com

 

 

ARE YOU WELL OILED?

There has been a lot of talk about the value of supplements. Are they worth taking, or are they a waste of money? I’m not going into my opinion on supplements today – that’s a whole different blog in itself! However I do take high quality supplements, and get my family to take them as well.

I’m very picky about which supplements I take and recommend. But the most important supplement you can take over Christmas is Super Omega 3. There are so many reasons why we should take high quality Omega 3 supplements, and here are a few that are relevant for this time of year:

They can help beat the winter blues

Fish oils can increase the levels of serotonin in the brain, which can brighten your mood and help stave off depression and anxiety. This is really important this time of year with the long, dark days and lack of sunlight.

They turn off fat storing genes

Fish oils work by turning your lipogenic genes off, which are involved in fat storage. Even better, they switch on your fat burning genes and reduce carbohydrate cravings – helping you resist that extra mince pie!

In fact research has shown that even taking small amounts of fish oils after a carb-heavy meal can help take the edge off the sharp rises in blood sugar (and therefore insulin levels). The result? Less fat storage!

They help reduce water retention

Fish oils have anti-inflammatory properties, meaning they can help reduce swelling and water retention associated with overdoing it with the Christmas cheer!

With all these benefits, it is easy to see the benefits of fish oils, especially over the Christmas period. However, it is important to remember that not all fish oil supplements are high quality, in order to actually work they must be pure – preferably pharmaceutical grade – they need to be non-toxic, and have been rigorously tested. You can’t buy these supplements on the High Street, but you can buy high quality fish oil supplements by clicking here.

Grab your fat fighting fish oil here