Tag Archives: personal trainer

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.

WHAT’S YOUR EXCUSE?

Do you make excuses not to exercise and eat healthily?

If so, you must watch this NIKE NO EXCUSES VIDEO

We’ve all made excuses. Yours truly included.

No time. Don’t have the knowledge. No money. Bad genetics. Too tired.

Yadda yadda yadda.

The truth is that if you really wanted to you’d find a way.

As Tony Robbins says:

“It’s not about resources but about being resourceful”

Let me give you some examples:

If the kids are at their swimming lesson could you be doing some laps around the pool?

Could you save time by not surfing through socials and instead prep your food?

How about getting up 30 mins earlier to squeeze in a little exercise?

Can you take something out of your schedule to free time up for your health?

These are just a few ideas off the top of my head.

Always remember, you have a choice how you spend your time and what you prioritise.

Our brains are so clever we’ll search for any reason to self-sabotage, procrastinate, and justify the nonsense in our heads.

You need to take a truth pill and be brutally honest with yourself. It’s not about beating yourself up, it’s about being honest to make things happen. This empowers you. Whereas when you make excuses you’re giving your power away.

The bottom line is you can be fit and healthy no matter what your situation and background IF you want it badly enough.

And by the way, this approach doesn’t just apply to your health and well-being but anything in life.

So mon ami no wiggling out of this one!

What’s your go to excuse? And how are you going to knock it on the head?

Let me know and if you need help trying to hatch a plan so you can get fit and healthy get in touch as I can help. I’ll be with you every step of the way. Simply email GAYNOR@B-FIT.UK.COM or text/call me on 07748298728.

Love Gaynor x

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

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

LEARN HOW AMELIA REDUCED HER TUMMY FAT

Another amazing success story has just landed into B-Fit HQ.

Amelia is nothing short of inspirational, and I have to say I shed a tear or two reading her story. It reminded me why I do what I do.

So read for yourself below and take strength and encouragement that you can achieve this too.

If you’re in a similar space to where Amelia was at the beginning get in touch with me on 07748298728 or email me here …

GAYNOR@B-FIT.UK.COM

Love Gaynor x

…………………………………………………………………………………

Evening Gaynor

I know it’s late but I’ve just sat down and read this week’s blog.

They are always really inspirational and I’m not saying this note will be but what I do know is that if I didn’t start the SMALL GROUP PT and do the 21 DAY FAT LOSS PLAN I wouldn’t be feeling as positive as I am today.

14 months ago I looked at some photos of me that family members had taken and I felt totally deflated. I didn’t recognise myself. I looked bloated and unhealthy and I knew that I needed to make a change.

After taking the plunge I started the SMALL GROUP PT and loved it. All the ladies were friendly and I enjoyed the sessions even though they were tough. The nutritional advice was great and after the initial shock to the system, I found it fairly easy to follow. Although I made the most changes to my diet my family also reaped the benefits. I feel fitter and lost pounds and inches and even entered into a 5k. I loved it.

I then went on to do the 21 FAT LOSS PLAN which gave me the extra boost I needed. The reduction in my tummy fat was the biggest difference after doing this. Family and friends all commented and some even signed up. I felt great in a dress I bought for my brother’s wedding which was a nice change.

I have continued with the principles and next Saturday I am doing Total Warrior in Leeds, a 12k 30 obstacles race. I am doing it for charity which is a great feeling. I have to say I feel fitter and stronger than I have in years and whilst I still can’t say I love the way I look I feel much happier than I did when I started and I will be wearing bikinis rather than costumes on this year’s holiday!

I know I see you fairly regularly but wanted to say had it not been for you I doubt I would have felt capable of any of this. I hope that this gives anyone of a “certain age” the push they need to make that change and start your sessions.

Amelia

AMELIA DROPPED 2 DRESS SIZES & LOST INCHES IN ALL THE RIGHT PLACES

We have a new testimonial from the lovely Amelia Brooks. Here’s what this stunning and inspirational lady has to say …

“Starting to train with Gaynor in her SMALL GROUP PT SESSIONS and following her B-Fit 7 step plan was the kick start I needed to help me get back on track. Like a lot of 40 somethings juggling a home, work and children I realised a couple of extra stone had gradually crept on and I began to feel really self-conscious. The sessions were challenging but also fun. I found the meal plans easy to follow and after a while, I felt it became the norm to follow.

My fitness gradually increased and I had a lot more energy. I even competed in a 5k run for charity and did it in a great time. This spurred me on and I then did Gaynor’s B-FIT 21 DAY WEIGHT LOSS PLAN. This was slightly more prescriptive but none the less not complicated to follow.

Over the last 8 months, I have really changed my shape, loosing inches in all the right places from my thighs, hips, and tummy. 11 cm from my waist and 9 cm from my bust. I have dropped 2 dress sizes but more importantly feel a million times better than I have in years. I couldn’t recommend Gaynor enough and if I can do it, anyone can!”

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

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 😊

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