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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

3 Proven Strategies To Get A Flat Stomach

Would you like a flat stomach? I don’t think I know anyone who wouldn’t!

If I had a pound for every time, I get asked how to get a flat tummy I’d be one rich woman. So I’ve decided to hit the nail on the head and do a blog on this very topic.

To trim your waistline you have to have a basic understanding of how the abdominal muscles function and how your body burns fat. You might already have toned strong abs, but if there’s a layer of fat hiding them, they won’t be visible. It’s that simple.

All of us already have a flat stomach. It just gets hidden by this excess fat. Fat is excess calories and is primarily stored in layers above the muscle. Muscle cannot turn into fat and fat cannot turn into muscle. However, you can lose muscle and you can gain fat. That’s what happens to most people especially as they get older. If your goal is to have a flat stomach, the first thing you need to do is to reduce the extra layers of fat.

You cannot spot fat reduce. Some folks are genetically blessed with very even fat distribution, but the majority of people will have stubborn fat pockets or receptors where they hold fat. The only way to get rid of these and achieve a flat tummy is to get lean.

The other bummer is that for alot of people “lower” abdominal fat is the last to go. If you think about it, most people appear leaner in the upper abdomen region first and not the lower. This is quite common.

Achieving that toned trimmed waistline comes down to these 3 proven strategies:

  1. Clean Diet + Stable Blood Sugars

Having a squeaky clean diet and especially keeping your blood sugar levels stable is top of my list. This will make it much easier for your body to utilise those fat stores for fuel.

To stabilise your blood sugar, you must eat little and often. I recommend every 2-3 hours. The key is to give your body only what it needs at that time. If you over feed, where do you think it’s going? Yip, body fat. So be mindful of your portion sizes.

What you fuel your body with is also important. Avoid anything that spikes your blood sugar levels such as cakes, cookies, fizzy drinks and so on. Instead, nourish your body with vegetables (especially greens), fruits, nuts, berries, whole grains, and lean proteins.

  1. Progressive Strength Training Including Abs

I am a huge fan of progressive strength training for many reasons. I especially love the way it revs your metabolism up for hours after exercise. This is called “afterburn” and it occurs when you exercise and take yourself beyond what you’re capable of doing i.e. you push hard. Your body then uses the next 12, 24, 36 hours to recover metabolically and that means it’s burning extra calories which helps you get lean.

Many people don’t see the abs as muscles but they very much are. Just like all other muscles in our body they need to be trained progressively working them harder each time.

The primary function of the ab muscles is to flex your torso forward. However, there are also ab muscles that flex to the side and those that rotate your torso.

To achieve a balanced, toned stomach you need to incorporate exercises that work in all these directions i.e. forward flexion, side flexion and rotation.

  1. Cardio Especially Short Intense Workouts

Cardio workouts are important because they can, if done correctly, increase your metabolism for hours afterwards. This means you are less likely to store any excess calories as body fat because they are more likely to be burned off by your elevated metabolism.

So lemme ask you this …

Are you happy with your progress? Your current condition? If not, I can help.

The reality is that the majority of people don’t know enough about the human body, fitness, nutrition and hormones to achieve their goals.

I recommend you start implementing the 3 strategies above. This is a great starting point which can help you take control of your metabolism and burn off excess body fat and have you looking and feeling fab.

If you would like my input, a personalised plan and advice, please call or text me on 07748298728.

Much love and appreciation

Gaynor x

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

 

 

SPANISH RICE & PRAWN ONE POT

recipe-image-legacy-id--513592_11It’s starting to get a little warmer and the thought of mediterranean holidays coming up have got me in a little mood for Spanish!

This one pot isn’t quite paella, but the Spanish inspired flavours will have you reminiscing about your last beach holiday, inspiring you to get in beach body mode for the summer.

Ingredients

  • 1 onion, sliced
  • 1 red and 1 green pepper, deseeded and sliced
  • 50g lean chorizo, sliced
  • 2 garlic cloves, crushed
  • 1/2 teaspoon smoked paprika
  • 1 tbsp avocado or coconut oil for cooking
  • 250g easy cook brown or wild rice
  • 400g can chopped tomatoes
  • 200g raw, peeled prawns, defrosted if frozen

Method 1

  1. Boil the kettle. In a non-stick frying or shallow pan with a lid, fry the onion, peppers, chorizo and garlic in the oil over a high heat for 3 mins. Stir in the rice, paprika and chopped tomatoes with 500ml boiling water, cover, then cook over a high heat for 12 mins.
  2. Uncover, then stir – the rice should be almost tender. Stir in the prawns, with a splash more water if the rice is looking dry, then cook for another min until the prawns are just pink and rice tender.

Method 2

If you don’t want to spend time at the hob you can bake this dish in the oven. Tip the onion, peppers, chorizo, garlic, paprika and oil into an ovenproof dish, then bake for 15 mins at 200C/180C fan/ gas 6. Stir in rice, tomatoes and water, cover, then bake for another 20 mins, stirring in prawns for the final 2 mins.

I find method 2 the easiest and fuss free!

B-FIT IS EXPANDING!

B-Fit introduces new personal trainer Jacob Allen

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Those of you have trained with me and know me personally will know that one of my main big passions and goals in life is to help as many women as possible to B-Fit and B-Fabulous by enjoying the right food WITHOUT CALORIE COUNTING and doing a bit of the right exercise WITHOUT spending hours in the gym!

B-Fit is getting busier and busier and as there is a limit on just how many women I can see and help in a week, I am delighted to announce I have decided to recruit the help of an additional personal trainer,  so we can continue helping more and more women to B-Fit and B-Fabulous .

I would like to introduce you to Jacob Allen, an amazing Personal trainer who comes highly recommended with a passion for strength and conditioning (which is fantastic for weight loss). Jacob has a sports science degree from Liverpool university,  a level 3 personal training diploma and a great personality!

When he’s not working he is a bit of a thrill seeker playing rugby semi pro for Waterloo and keeping fit by doing anything, no matter how crazy or extreme, such as completing ‘Tough Mudder’. You’ll also find him white water rafting and bungee jumping (but don’t worry B-Fit clients don’t have to do any of that -unless you really want to !!)

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I’ve had great feedback from my B-Fit clients who have been training with Jacob – they all love him and are getting great results!!

If you’d like to book a FREE consultation with Jacob, please get in touch gaynor@b-fit.uk.com or 07748 298728

 

REASONS TO EXERCISE THIS WEEK

OK so, whilst in theory we’re in the middle of an Indian Summer, the reality is that yesterday afternoon the clouds descended on us and there was a distinct chill and darkness in the air. Winter is not far away and so don’t let your enthusiasm and motivation on your workout programme waver.

After speaking to my clients this week and asking their opinion, here are their top reasons to exercise this week;

– Because I’m on track to fit into my little black dress this Christmas

– Because there will always be another special occasion, a wedding, a party, a birthday, an anniversary, a reunion

– Because it makes my skin glow and look younger

– Because I’m looking hotter and feeling better than ever before

– Because it’s stopping the middle aged spread in its tracks!

– Because it helps me chill out after a stressful week

– Because I’m making progress and conquering goals each week

– Because I take pride in my appearance

– Because I want to be around for a long time to play with my grandkids

– Because I don’t want to feel ill and tired anymore

– Because I love that feeling straight after a workout

What’s your reasons to exercise this week? What is stopping you?

If you’re struggling for motivation and looking for a helping hand to guide you to a better body and better quality of life, I love helping women of all shapes and sizes to achieve their dream body. I have two FREE sessions this week where we can have a confidential chat and also give you a personal training taster session to show you some of my foolproof tips and tricks to getting to your goal in the shortest time possible.

Call or text me on 07748 298728 or email gaynor@b-fit.uk.com to reserve one of the last two places.

Know someone who could do with my help? Forward this email! Share the love…

WHY THE ICE BUCKET CHALLENGE IS GREAT

So, after avoiding it like the plague and praying I didn’t get nominated, I succumbed to the Ice Bucket Challenge this week.

The thought of ice cold water poured over my head was not one that filled me with desire and want. I was worried I would lose my contact lenses (I’m blind as a bat without them!) and the thought of my makeup melting down my face a la Gene Simmons in Kiss was not one I was particularly keen on! I’m still yet to find a natural waterproof mascara you see…

Alas, I did it! My over enthusiastic daughters took great pride in throwing the ice cold buckets over my head in what can be described as a few moments of sheer dread!

Take a look at the video here;

Why the Ice Bucket Challenge is like starting a new wellbeing program

 

Completing the challenge got me thinking about my clients and also got me to address my own anxieties.

What on earth was I worried about? A bit of water was not going to hurt me and I was donating to some fantastic causes to boot. I was making a difference and the feeling of the hot shower afterwards made it all worthwhile!

It’s a lot like starting a new fitness/health regime isn’t it?

Let’s be honest, nobody wants to do it at first! We all just want to be slim, eat what we want and hope that we will carry on in life looking like a supermodel. But the reality is that our bodies need love, care and the right kind of attention to both look fantastic and be in proper working order. That initial motivation and effort to get started is a lot like the Ice Bucket Challenge – you may be nervous, you may be dreading it, you may not know what to expect, but the feeling afterwards will all be worth it!

If you’ve completed the Ice Bucket Challenge and you’ve donated, good on you! You’re helping some worthwhile causes and many suffering with such terrible diseases and conditions.

Do something in their honour and look after your healthy, working body in every way you can. After all, it’s the only body you have. So, what are you waiting for? Isn’t it time you started your own health and wellness journey today?

My next Group Personal Training course starts on Thursday 4th September 7pm-8pm at Hightown Club. I only have two spaces available so be quick if you want to make the change and start your own challenge this week. Text me on 07748 298728 or email gaynor@b-fit.uk.com to book your place.

Read the amazing testimonials from others who have started their own health and wellness journey with B-Fit here.