Tag Archives: Weight loss

BLOOD ORANGE MARGARITA

INGREDIENTS

  • 2 cups freshly squeezed blood orange (approx 8 oranges)
  • ¾ cup freshly squeeze lime juice (approx 6 limes)
  • 1¾ cups tequila
  • ¾ cups cointreau or triple sec
  • Slices of blood orange to garnish
  • Kosher salt for glass rim

INSTRUCTIONS

  • Mix orange/lime juice, tequila, cointreau or triple sec in a pitcher
  • Refrigerate for at least 30 mins until chilled
  • Wet the edge of your margarita glasses with a damp paper towel
  • Pour salt over a small plate until it covers the bottom
  • Lightly dip the glass with the wet rim into the salt
  • Rotate glass until you have a salted rim
  • Let salt set for about 5-10 mins
  • Fill glass with ice
  • Pour in margarita mix
  • Enjoy and let the party begin

ROAST VEGETABLE & CHICKPEA STEW

This has to be one of my all-time favourite dinners to make at this time of year. It’s real comfort food and is perfect if you’re looking for a simple, quick nutritious meal. Plus, it makes getting your 5 a day easier as it’s jam packed with courgette, aubergine, tomato, onion and garlic. I think it tastes great with a simple side of quinoa, wholegrain rice or roasted sweet potatoes.

The chickpeas provide a ton of nutritional benefits too. The high fibre content helps us poop regularly and keeps us feeling full. The high iron content gives us energy, and chickpeas are a low GI food so they’re great for stabilising blood sugar levels.

So, pop on your apron, and let’s dive straight into the recipe.

INGREDIENTS

• 2 courgettes sliced
• 1 aubergine sliced
• 1 red onion sliced
• 3 garlic cloves chopped
• 1 x 400g can chick peas drained
• 2 x 400g can tinned tomatoes
• 2 tablespoon tomato puree
• 1 tablespoon honey or maple syrup
• Pinch chilli flakes
• Salt & pepper
• Olive oil

INSTRUCTIONS

• Preheat oven 180c fan
• Prepare all your vegetables
• Place in a baking tray with the chick peas
• Add a good drizzle of olive oil, salt & pepper
• Give everything a really good mix
• Bake 35-40 mins
• Place tomatoes/puree, maple syrup, chilli flakes, salt/pepper in pan
• Heat over a medium heat
• Bring to the boil and reduce temperature
• Simmer 10-15 mins
• Once veggies cooked, stir through the tomato mixture and enjoy

MANGO & SESAME QUINOA

This is a great recipe for any time as it’s clean, delicious and nutritious. I love the way this recipe combines the sweetness of mango with the savoury flavours of the tamarin and sesame seeds. The avocado makes this dish lovely and creamy whilst the lemon adds a tang, and it only takes 15 minutes to make too!

INGREDIENTS

  • 120g quinoa
  • 1 mango
  • 1 avocado
  • 4 tbsp sesame seeds
  • 100g pomegranates
  • 1 lemon
  • 2 tbsp tamari
  • Salt & pepper

INSTRUCTIONS

  • Cook the quinoa
  • Allow to cool
  • Peel and chop the mango
  • Peel, de-seed and chop the avocado
  • Half and squeeze the lemon
  • Mix the mango and avocado together
  • Add the sesame, lemon juice, pomegranates, tamari, salt, pepper
  • Add the quinoa and serve

10 AMAZING WAYS TO USE COCONUT OIL

I cannot tell you how much I LOVE coconut oil.

Most people have cooked with it but this Superfood has literally tons of uses. It’s versatile, cost effective plus incredibly healthy. Trust me your body and health will thank you for it.

Read on to find out how many products my one jar of coconut oil has replaced!

Cooking Oil

Coconut oil is high in saturated fat so consuming excessive amounts isn’t advisable for your hearts sake. However, the manufacturing process and chemical properties make it healthier than its counterparts. It isn’t refined, bleached or odorised. But make sure you choose cold pressed and virgin coconut oil to reap these benefits.

Hair Conditioner

Did you know that coconut oil penetrates the hair and prevents protein loss? It sure does. All you do is take a dollop of coconut oil and comb it through your tresses. Not the most glam of looks but I wear a shower cap and sleep with it in. Then the next day I just shampoo and style as usual.

Face & Body Cream

Coconut oil is also a great moisturiser as it’s rich in fatty acids plus it leaves a lovely sheen on the skin. It helps give relief from skin conditions like eczema and psoriasis and will help soften fine lines and wrinkles.

Highlighter & Contouring

Want the Kim Kardashian highlighting and contouring look? use a small amount of coconut oil to highlight your cheek and eyebrow bones. You can also press a small amount of coconut oil on top of your makeup to give a nice dewy glow.

Mouthwash

It sounds weird I know but let me explain why coconut oil is a great mouthwash. It’s called oil pulling which is an ancient Ayurvedic practice to keep tooth decay, bad breath and gum disease at bay. Remember, coconut oil is antibacterial so it’s brillant for our teeth. So how do you oil pull? It’s simple. Take one tablespoon of coconut oil and swish it in your mouth for 10-20 mins until the oil turns cloudy and murky. This is the bacteria being pulled off. Then spit the oil out.

Makeup Remover

The oil nature of coconut oil means that makeup will wipe off easily because it breaks down water resistant substances. I’ve used it to remove my mascara and I have to say it works a treat! Just take a small amount of oil between your palms to warm it up. Glide it across your skin and use a cotton pad to remove the makeup. Keep repeating until your skin is thoroughly cleansed.

Dairy Alternative

Because of its emulsifying properties it’s a good dairy substitute. Use it on toast as a butter/margarine replacement. Add to coffee instead of milk.

Soap

Again, the anti-bacterial qualities of coconut oil make it a perfect candidate for a soap alternative. And it won’t just kill those nasty germs but it will also leave your hands silky soft.

Shaving Cream

Think about it. Coconut oil is a natural lubricant and so perfect to shave with. Lather it on and you’ll see that your razor will just glide over your skin as you shave.

Cuts & Bruises

Coconut oil just doesn’t have anti-bacterial qualities which makes it perfect for cuts and bruises … it also has anti-fungal properties too. And that means it’s perfect for conditions such as athletes foot.

There are many brands around but one of my favourites is Lucy Bee’s coconut oil. It smells heavenly and 100% pure.

So which use are you going to give a try? Let me know how you get on. Also have you any uses I haven’t mentioned? If you do, please let me know. I’d love to hear from you.

Gaynor x

10 TIPS FOR WEIGHT LOSS

It’s no surprise at all that one of the top new year resolutions is weight loss. Many people make a commitment to themselves to eat healthier, and move more.

Sadly though many fall off the wagon and revert to their old habits. One of the main reasons for this is many folks go to the extreme and have an all or nothing approach.

Why not swap this approach for these 10 simple, healthy tips that are balanced and moderated? That way your more likely to stay on track for the long haul.

  1. PORTION CONTROL

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 often then overeat.

  1. EAT SLOWLY

Slow down eating. Masticate your food properly, and try putting your knife and fork down between mouthfuls. This allows your stomach time to signal to your brain that you’re full so you don’t over eat.

  1. KEEP IT LEAN 

Cut back on your overall meat intake and opt for fish instead. When you do choose meat have leaner cuts. Ditch the heavy sauces and replace with lots of hearty vegetables.

  1. AVOID CRASH DIETS

Weight loss isn’t just about squeezing into your jeans or looking good in your bikini it’s also about being healthy for life. There are zero shortcuts to losing weight. As boring as it sounds a balanced diet and regular exercise will achieve far more than doing the latest craze.

If you’ve a tendancy to be drawn into faddy diets make sure you check out my blog here on CALORIE RESTRICTED DIETS – HEAVAN OR HAVOC.

  1. BUDDY UP 

Get a mate to lose weight with you. Having a buddy to motivate you will work wonders for you both. Also, remember my GROUP PERSONAL TRAINING.   If your interested, I cannot stress enough getting in touch with me on 07748 298728 as soon as possible. It’s very popular and always gets booked up.

  1. THE POWER OF MUSIC

Load up your playlist with upbeat music. Listening to your favourite tracks will help you push harder, and because you want to hear your entire playlist, you’ll feel more inclined to workout for longer!

  1. CUPBOARD CLEAROUT

Clear out your cupboards. Once you replace the junk food you’re used to indulging in, you’ll begin to make healthier choices going forwards.

  1. GET YOUR SNOOZIES

Sleep is utter bliss and great for your mind, body, and health.

People who get adequate sleep have been shown to lose more body fat than people who get less – so don’t neglect your Zzzzzz time. It’s key to weight loss as it regulates cortisol levels, which is responsible for fat storage, particularly around our tummies.

To learn a bit more about the importance of sleep for weight loss make sure you check out this great little article I wrote on HOW TO LOSE WEIGHT WITHOUT GETTING OUT OF BED.

  1. TAKE BABY STEPS 

Losing weight doesn’t mean cutting out life’s pleasures altogether. Simple swaps can make a huge difference.

Swap sugary drinks for healthy zero-calorie options and you’ll scarcely notice the difference. Instead of ice cream, have frozen dairy-free yoghurt for dessert instead.

When food tastes good you won’t even feel like you’re dieting. This will make a huge difference as we all want to enjoy our food and not feel deprived.

  1. STAY HYDRATED 

Drink water instead of your usual drink. Not only will this hydrate you adequately, but will make you feel fuller so you’re less likely to overeat.

I hope this blog has given you some useful tips and ideas.

Lastly …   If you need help lift up that phone. Call/text me on 07748298728 for a FREE confidential, no obligation chat.

Love Gaynor x

FREE HEALTH ASSESSMENTS IN JANUARY

Throughout January I am offering completely FREE health assessments.

Places are limited so text/call me on 07748 298728 to secure your place.

What happens in a health assessment?

We can either just have a chat over a cuppa, and I’ll give you some pointers on where you can make immediate improvements.

I’ll tell you about B-Fit and share some really inspiring success stories that will get you fired up.

I’ll also look at your current lifestyle and what you want to achieve, telling you how I would go about it.

The assessment requires no gym gear/trainers and is very informal.

If you are looking for bespoke exercise advice then we can use this session to give you a taster of what I do. Obviously bring some gym kit for this type of session.

Want to book in?

Then text/call me on 07748 298728 or email gaynor@b-fit.uk.com.

Love Gaynor x

ZERO MOTIVATION?

At this time of year, a lot of people suffer from the blues and feel unmotivated.

I mean think about it …

It’s dark, wet and cold outside.

You’ve possibly over indulged at Christmas and feel sluggish.

Maybe you’re behind on sleep and out of routine so you’re all over the place.

You probably look at those fit, lean people and think, ‘I wish I was that motivated’ and then this wears you down even more.

Whatever the cause(s) we all know that being in this unmotivated space sucks.

Overcoming inertia and actually getting going is definitely, by far, the hardest part of any transformation journey.

For example …

Starting a training programme when you’ve gotten out of routine, getting going with a healthy eating plan when you’ve got into the habit of riding on sugar waves, doing your food prep when it’s just so easy to grab something at the garage.

It’s not easy.

And the trouble is what most people do is they wait until they’ve got the motivation to do something.  Which means often, they never get going because …

It gets harder, and harder, and harder, the longer you leave it right?!!!

Can you relate? I sure can.

Here’s a great quote by Leonard Cohen, and also it’s my ‘go to’ strategy for getting myself moving when I’ve zero motivation.

ACT the way you’d like to be and soon you’ll be the way you act”

Breathe that wisdom in.

It applies to everything in life.

It’s pretty scary for some people because it actually means that you can be whatever you want IF you’re prepared to ACT. There’s no room for excuses.

If you want to be fit, lean, and healthy then START ACTING LIKE A FIT, LEAN, HEALTHY PERSON.

Do the things they do.

Take the actions they take.

Make the decisions they make.

Success leaves clues so mirror yourself on them.

For example …

Get a PERSONAL TRAINER to keep you accountable like myself.

Get a proven training and nutrition plan like my 21 DAY WEIGHT LOSS PLAN.

Get up early and go to the gym.

Get organised and prep your food.

Basically, take the actions like you ARE one of those fit, lean, healthy people who other people look at and think ‘I wish I was that motivated.’

Motivation COMES from getting going and getting results.

Don’t wait for it.

Go get it.

Love Gaynor x

P.S. If you need a programme that’s fun to do, that will have you seeing results within days and will therefore help you maintain your motivation, then try out my 21 DAY WEIGHT LOSS PLAN, which includes training and nutrition to help you lean up, strengthen up, fitten up and generally be a healthier, more wonderful version of you! Get it >>HERE<<

 

HOW TO SURVIVE THE PARTY SEASON

December is the height of the festive season. Our diaries are crammed with late night parties/dinners and early morning starts.

Most of us eat more than usual at Christmas. This, coupled with the fact that we also do little or no exercise, can cause potential weight gain.

An interesting little fact for you … but did you know the average weight gain over the festive period is 5 lbs?! Shocking huh?

Between this and the colder weather, it can leave you feeling a little worse for wear BUT this B-Fit survival guide will help you keep your sparkle and fabulousness!

  • Keep extra active before and during Christmas to burn off the extra eaten calories e.g. nice walks, bike rides, skip, dance, hula hoop, musical chairs etc
  • Never go to a party hungry, ideally eat before you go
  • Practice mindful, slow eating and believe me you’ll eat less
  • Avoid pastry/breaded canapes. Go raw, marinated and/or grilled
  • Drink as much water as alcohol, alternate between them
  • Master the art of making a drink last the evening. Also, you could offer to drive and stay off the alcohol altogether. Remember 1 bottle of wine = 9 donuts
  • Don’t buy unhealthy food to begin with
  • Play active family games like Twister, you’ll burn more kcals than sitting around munching
  • Keep starters healthy e.g. rolled smoked salmon with dill & lemon juice or my signature RYE BREAD CANAPES
  • Eat plenty of skinless turkey, its low in fat and protein rich
  • Fill up on vegetables preferably not drenched in fat
  • Have fewer roasties and replace with new potatoes
  • Opt for my healthy CRANBERRY SAUCE recipe instead of bread sauce
  • Choose brandy custard instead of brandy butter
  • Try my healthy CHRISTMAS GRAVY recipe
  • Lastly, hint to friends and family that you’d like to improve your health and fitness in 2018 and a B-Fit gift voucher would be perfect instead of perfume, slippers or chocolate! Simply put them in touch with me on 07748298728 and I’ll take care of it
  • In case you missed it, and for additional Christmas survival tips make sure you check out my blog BEAT THE CHRISTMAS BULGE

The bottom line is there’s lots you can do. It’s only 3 days after all.

Do not let it ruin a year’s worth of hard work.

Love Gaynor x

ARE YOU GUILTY OF SETTING UNATTAINABLE GOALS?

Over the years I’ve met many people who’ve come to the conclusion that their goals are simply not attainable.

That they can’t lose weight. That they can’t run a 10k. That they can’t wear a short skirt. That they can’t wear a bikini. The list goes on and on …

They basically want to give up. And to be fair it’s totally understandable. I mean who wants to keep falling short? It makes you feel pretty crap right!

It’s at this point that people start re-thinking their goals, when, more often than not, that’s really premature.

For me, the first step when you’re about to give up on your goals is not to adjust the goals but to readjust the action steps you’re taking towards them.

It kinda goes back to that old Henry Ford saying, ‘if you do what you always did you’ll get what you always got.’

Take weight loss as an example.

What most people do, and the reason they continuously get disappointed with their results is they diet. They cut calories. They try and trick the body.

Take it from me you can’t trick the body. That’s not how it works. You have to WORK WITH THE BODY in harmony.

If you’re struggling to reach your goals, look at your action steps.  Are you doing the same as you always did and expecting a different result?

If so, then RE-ADJUST.

If you need guidance on this then pick up the phone for a FREE 1-2-1 consultation. Either email GAYNOR@B-FIT.UK.COM or text/call on 07748298728 to book.

Love Gaynor x

BEAT THE CHRISTMAS BULGE

The festive season is fast approaching and with it comes an onslaught of unhealthy rich foods, long sofa bound days, and sugar-filled treats.

All of this can really challenge our self-care. Many folks seem to mindlessly eat. They get so caught up in the hustle and bustle that they’ve no real clue of how much they ate, drank, what tasted yum and what didn’t.

So to help you stay ahead, and avoid having to loosen your belt a notch or two in the coming weeks, I’ve compiled these 10 easy bulge busting tips to keep you healthy over the Christmas period and beyond …

  1. Look After Your Liver

The liver is one of the most important organs in your body. It helps to get rid of toxins and where do toxins get stored? in fat. During Christmas, your liver gets bombarded with toxins from alcohol, sugar, additives and other nasties. A really simple way to give it some extra TLC is with this Liver Health Formula.

  1. Hydrate

Drink lots of pure filtered water. This is such an easy tip. It’s free, and it will help flush out those nasty toxins.

  1. Eat Your Greens

Pile on the plant-based foods. I’m sure you know that you should be eating a rainbow of vegetables. Fibrous vegetables will ensure that you get adequate nutrients, as well as reducing your bloat and keeping you fuller for longer. Also, make sure you top up and take your daily Pea Protein. It’s portable and all you need is water. Can’t get any simpler than that?!

  1. Use Smaller Crockery

Another sneaky way that junk food makes it’s way into our tummies is via oversized plates and glasses. It’s human nature just to fill it up. Choose smaller crockery and glasses to keep an eagle eye on your portions.

  1. Make Smart Food Choices

Choose fish, meats, salads, fresh fruit, and vegetables. Avoid the processed carbs such as bread, pasta, and pizza. They will make you feel sluggish and bloated.

  1. Research The Buffet Table

Walk around the buffet table to see what’s on offer. Get the lay of the land before you choose and commit. By doing this you’ll avoid piling excessive amounts of food onto your plate and/or making poor food choices. It might sound a little tree huggy but make-up your plate with ‘intention’ and ‘mindfulness’.

  1. Sit Away From The Food.

It’s not a good idea to be within arms reach of the buffet. You’re more likely to snack. Instead, go to the opposite end of the room. That way you’ll have to consciously make a trip back for more.

  1. Slow Down & Chew

Do you ever notice how people seem to mindlessly shovel their food down? Slow down and chew. Chewing allows you to really taste your food and digest it better. But also it gives your tummy time to signal to your brain that it’s full so your less likely to overeat. Pace yourself, and put your fork down between bites. Simple.

  1. Be Restaurant Savvy

Do some prior research. Look at the menu online and pick out the foods that will keep you on track. Also don’t be afraid to ask for what you want. Afterall, it’s your meal. Swap chips for sweet potatoes. Ask for a side salad or steamed vegetables, and avoid the bread basket. If you get offered just say no. It’s a lot easier to avoid temptation when it’s not on the table.

  1. Make A Plate Up, Don’t Pick

I know you’re probably keen to sample everything, and there’s nothing wrong with that but if you choose food straight from the serving dish to your mouth with no plate it’s a lot harder to keep track of your intake. Agreed? so plate up, sit down and enjoy.

Using the tips above will give you a great head start. Now I’d love to hear from you. Have these tips helped? Anything you’d like to add? And which ones are you going to try?

Remember “incite without action is worthless” so take away these nuggets and act on them at your next soiree.

Love Gaynor x