Tag Archives: Personal trainer formby

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.

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

ADELE SMASHES SURVIVAL OF THE FITTEST

I’m so proud of Adele. She has had a mental time at work, working long hours but still managed to fit in my 7 step plan, eat delicious and nutritious foods on plan, fit in some sessions with myself and B-Fit’s new personal trainer Kirk. The result? She completed a really gruelling obstacle course called ‘Survival of the Fittest’ with no problem at all!

Here’s what she had to say about her B-Fit journey:

“I started my B-Fit journey to feel happier and healthier. Despite a tough work period with long hours I  stuck with my B-Fit nutritional plan and my PT sessions with my goal of completing the  Survival of the Fittest (a 10 km course with obstacles!). And I did this last Saturday. I Ran the whole way, tackled every obstacle and enjoyed it!

Before B-Fit I was fed up, eating quick convenience food, doing exercise that made no difference, was tired and  my sleep was poor. Now I feel healthier, brighter and fitter! Someone even told me today that ‘I was glowing’!”

gaynor stobie personal trainer Liverpool Formby hightown Crosby

Adele is proof that you CAN make time. We all get the same 84,000 seconds in a day. It’s how you spend them that will really make the difference to achieving your goals.

Want to work towards achieving your own goal in 2016? Contact me for a FREE confidential consultation and I can give you some easy tips to takeaway and get you started this side of Christmas. Text me to book your place 07748 298728 or email gaynor@b-fit.uk.com

 

 

PAYING FOR PROFESSIONAL HELP

So, I have a confession. A big one.

I can’t do everything!

So I’m taking a leaf out of my own book, this week I have paid for professional help myself. That’s right! I have admitted that something is broken and I am making and taking steps to fix it – by hiring a professional. You see, my business and the way I operate it, is the thing in my life that needs fixing. I’m not very computer savvy and my strengths certainly don’t lie in marketing, social media or the techy side of what I do. So, I’ve taken the plunge and invested in some professional assistance that will enable me to sculpt not the body of my dreams, but the business of my dreams. With so many differing pieces of advice and best practice when it comes to running my business efficiently, I have been left confused and not made any progress. I just can’t do it all. So I need some help.

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The lovely Paul Moses giving me the tips and tricks to work smarter and better

It’s the same with those looking to make progress with their own fitness and health goals. Too much info out there = too confusing and you don’t know where to start.

I’d say start with B-Fit (obviously I would!) but whilst admitting a slight defeat and getting professional help might have felt a bit like failure at first, I’m so glad I’ve done it! Professional assistance and advice has allowed me to work more efficiently in less time, getting better results. My B-Fit 7 Step Plan I take all my clients through is no different. I am giving professional assistance to my clients and tailoring programs and nutrition to each individual for getting better results in less time.

It’s funny isn’t it, there are many times in life where we need to pay for professional help.

If your car is broken, what do you do to fix it?
You pay a mechanic.

If your hair needs cutting, what do you do to fix it?
You pay a hairdresser.

If your boiler breaks, what do you do to fix it?
You pay a plumber.

Yet when it comes to the most important place we have to live, our bodies, what do we do? We believe the myriad of information out there in magazines and endorsed by celebrities. We starve ourselves, join the latest diet craze and think we’ll be able to get there.

Whilst these methods may work for some, you do need to have the willpower of an ox and the mindset of a warrior, and who has time for that these days?! Paying for professional help to create the body and life of your dreams is indeed a luxury, but it is one that can bring such joy, happiness, pleasure and most importantly – great health!

So, if you’re looking to fix your body, your wellbeing or the way you eat- think about getting some professional help and assistance. 

I’d be more than happy to chat in confidence about your own health and wellbeing goals. Call me for a no obligation chat or text me on 07748 298728. You can always email me too gaynor@b-fit.uk.com

PS – If you want some help with your marketing, this is my go to guy for professional help; Paul Moses Virtual Marketing Consultant.