Tag Archives: weight loss expert

THE HEALTHY SALT SERIES – DEAD SEA – PART 2

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

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

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

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

What Is Dead Sea Salt?

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

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

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

Yes and here’s why …

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

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

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

Benefits

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

What To Look For

  • 100% unrefined
  • 100% natural

Uses

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

Bath Guidelines

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

Storage

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

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

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

Love Gaynor x

THE HEALTHY SALT SERIES – HIMALAYAN – PART 1

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

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

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

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

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

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

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

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

What Is Himalayan Salt?

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

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

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

Benefits

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

What To Look For

  • 100% unrefined
  • 100% natural

Uses

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

Bath Guidelines

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

Storage

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

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

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

Back soon with the next instalment.

Love Gaynor x

8 TIPS FOR FAT LOSS

Does this scenario sound familiar?

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

The good news?

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

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

Here goes …

1. Avoid Faddy Diets

Faddy diets are a pet peeve of mine.

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

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

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

2. Smaller Portions

At mealtimes, try putting your food on a smaller plate. Studies show that we’ll finish off the plate in front of us whatever it’s size – and we’ll feel full afterwards.

3. Mix Up Exercise

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

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

4. Go Lean

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

5. Buddy Up

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

6. Crank Up Your Music

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

7. Take Baby Steps

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

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

8. Detox & Purge Your Pantry

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

DITCH THE SCALES, GET THE BODY YOU WANT & WEAR THE CLOTHES YOU LOVE

You’ve probably guessed based on the blog title what I want to focus on today? However, I want to make it really clear from the outset I am not anti scales nor am I pro them. However, I do believe you need to have a very guarded view of them. Otherwise, they literally will ‘weigh you down’ (pun pun).

The 3 take home messages I want you to really get are:

  1. It’s not about weight loss but fat loss – huge difference

2. Muscle weighs more than fat. 5lb of fat takes up a lot more space than 5lb of muscle like the photo below illustrates so scales can be very misleading

3. There are numerous ways you can measure your progress beyond scales

Moving on, can you relate to the following?

You hop on the scales every morning and get disheartened with a number, and it sets your mood for the day. At this point, many of you will throw in the towel and give up completely, not realising that the scale could be giving an inaccurate representation of what’s really going on. The whole process can be slow, negative and damaging.

Let’s start with some questions:

  • Do you weigh at the same time each day? If not, bear in mind your weight fluctuates throughout the day due to water and food intake.
  • Have you poo’d or not poo’d?
  • Have you pee’d or not pee’d?
  • If you’re a female, is your monthly cycle due?
  • Do regular scales distinguish between muscle, water, and fat? Of course not! Take your average professional rugby player. He would be declared obese which of course is ludicrous. The fact of the matter is this guy will have lots of solid muscle which as we know weighs more than fat. So, of course, he’s going to be heavy on the scales. This is a perfect example of how the scale can misrepresent the facts.

Do you see where I am coming from? There are a lot of variables at play so unless you are tightly monitoring these and comparing like with like your measurement could be inaccurate, and send you down a rabbit hole.

You also cannot look at the number on scales in isolation to other key factors such as lifestyle, overall health, girth measurements, hip to waist ratio, clothes size etc.

So my question is …

How else can we measure our progress towards our goals? I don’t think any of us would disagree that it’s important to track progress. It motivates and keeps you going especially when you see you’re getting results right?!

So here’s my recommended list of how we can measure progress …

Clothes

I think jeans are a great one because we all wear them. Why don’t you set yourself a challenge to go from a size x to a size x in your jeans? Another good measure is your belt and the number of holes you use. Clearly, you want it to be going down!

Scales

As I said at the beginning I am not opposed to weighing yourself, just not every day. I only weigh my clients every 3 to 4 weeks and instead use many other parameters that I’m listing here.

I would suggest hopping on the scales first thing in the morning after you wake up and use the bathroom, and then weigh yourself naked. This will give you the most accurate representation of your true weight. Also, stick to the same scales.

Photos

A picture paints a thousand words and does not lie. Take pre and post photos and weekly throughout your journey. Take a front, back, and side angle. Make sure the lighting is good so you can see how you are progressing. It helps you see where you hold weight, where you hold water, are there any muscular imbalances that need addressing, where’s weak and strong etc

Body Measurements

I am a big fan of taking body measurements of my ladies especially around the tummy where we store excess toxins in fat. Areas to consider measuring include hips, thighs, waist, arm and chest.

Feelings

I don’t want to sound airy fairy but you need to connect and wire up your mind, body, and soul. Check in and ask yourself simply ‘how do I feel physically?’ All too often we dis-connect and look for external verification of how we are progressing towards our health and fitness goals when maybe at least part of the answer lies within. Do you feel healthier? fitter? more energised? lighter? tighter? Stronger? If the answer is yes, this is progress so keep going.

Body Fat Percentage

Lastly, you can measure your body fat percentage i.e. the ratio of fat mass to fat-free mass, also known as lean mass or muscle. Just like the scales, consider it as part of the overall picture, and don’t obsess.

I track my ladies fat % to make sure it’s going down, and that muscle % is going up. The more muscle you have the more metabolic you’ll be and so you’ll burn more calories. I also measure visceral fat on organs which is a real indicator of how fatty and toxic your liver is.

Miscellaneous Measurements

Other ways you can monitor progress is to assess your sleep quality, PMT and menopausal symptoms, energy levels, quality of hair skin and nails, and your bowel health. You could also perform some simple fitness tests.

So you see progress is not just reflected on the scales but in many other ways. If you feel great and the other gauges of success are heading in the right direction – you’re doing brilliantly so keep going.

Next time you’re beating yourself up for not losing lbs on the scales I want you to stop, and give yourself a break. Instead, think of all the other wonderful ways you’ve improved and moved towards your goal.

Love Gaynor x