Tuesday, 19 November 2013


Wednesday, 23 October 2013

First Competitive Year!

Afternoon all.

What a busy few months it has been, Really quite crazy actually.

GM-Fitness first year of competing, Major change in training, Daily diet, Sleep patterns, Discipline, Overall a major learning experience.

We first competed in May this year, Going in not really sure what to expect but we got through the day and wow what an eye opener it really was!

Personally at the time I thought we are ready, when the day actually arrived bang it hit me we were going to be standing in front of hundreds of people posing stage ready.

It was one daunting experience, Not up against many girls at the first show, but still competition was high. As I stepped on to that stage.. BANG nerves well and truly hit me, Which one would say is unusual as I am so used to teaching big groups.

I saw the crowd and that little voice inside my head screaming get me off this stage.

Once pre judging had finished I knew straight away we would not place, As confidence or lack of confidence is seen a mile away.

The next day if I am honest with you, as I am human I felt totally wiped out!

Knowing how my mind works I knew that was never to happen again.. Its all about the power of positive thinking guys.. And total self belief.

Training is all about improvement, we looked over the footage from the show, worked out the flat parts which needed work and structured the next 5 months of training and diet down to a T.
This means not missing meals, Training to your Max getting rest periods in when needed, Staying off all junk food completely!
Feeding your body the right nutrition to reap the changes.. And guys Its a slow process but worth it in the end. I often come across daily articles, peoples post drop a dress size in 6 days, change your body in 2 weeks.. This is total BULL.. Please believe me when I say health and fitness is a total lifestyle change not a Fad. Remember quick fixes do not last.
Training over the last 5 months has been fantastic. My Husband who most of you know Trainer Gareth. Completely changed my previous training regime as well as my diet. The gains I have seen in 5 months are awesome.
There have been times when I felt I was emotionally at breaking point as it has been so hard but so enjoyable at the same time, I actually cried several times while training. What a total baby! For 5 months I didn't  touch anything which wasn't meat/ veg/fish/nuts.. Wow this challenged me. To the point I declined going out for food.
One of our clients really inspired me on a day where my training day was out of this world, I remember being on a spin bike after a really hard leg session, Actually in tears.. And the lady that kept me going was Mrs michelle o Donovan. We have been training her just over a year now and this lady totally even on a down day gives it her all.
So I must say thanks shells you got your trainer through that last week of prep before we hit out second show of the year. Lemington Spa Ukbff Bikini Tall.
Thank You.
Now this show I must say made my year.. We placed second out of 22 girls, From  not even placing 5 months prior, to getting second place in my second show totally worth all the tears along the way.
So guys when the training/ diet gets hard... Remember the reason you are doing it in the first place..
Nothing worth having in life comes easy...Remember this.
So heres to next year Bigger better outcomes!
Anyone looking to join the GM-Fitness team please check us out at www.gm-fitness.co.uk
Or visit us at FaceBook GM-Fitness

Wednesday, 26 June 2013

GM-Fitness: GM-Fitness On A Fitness Journey 2013

GM-Fitness: GM-Fitness On A Fitness Journey 2013: Good Afternoon Guys..It Has been a few weeks since I have blogged On Blogger, Busy Times, But hey I am here today. Today I would like ...

GM-Fitness On A Fitness Journey 2013

Good Afternoon Guys..It Has been a few weeks since I have blogged On Blogger, Busy Times, But hey I am here today.

Today I would like to share with you..Our Own personal training and explain how our progress is going..The last few weeks for US has been Completely life changing, As I entered my Fist Bikini Fitness show 8 weeks ago and my gosh I personally have never experienced nerves like that ever in my life, Wow what a total Eye opener.

Prep Leading up to the first competition was not as good as it could of been, Actually quite frankly it was 50% and that was purely on my behalf, So what that taught me, is if you enter something you give it your all.

We Didn't place in the show, And As you can imagine as I am human that really did wake me up.. Bang! Lesson Learnt.

Very Mixed feelings the next day..But guess what you always get up and come back stronger!

So for all you people out there who hit that wall at times, It is only you that can get back up and fight your way forward to a fitter you!

We are now 7 weeks in to a new training program, Which consists of 6 days on one day off, Backed by very good nutrition .Not a meal to be missed or shake to be missed.

 Training is awesome at this moment in time having a focus is always key to helping you get through fitness sessions with GM-Fitness.. I have personally been close to tears in the last few weeks as some sessions are totally horrid. But that feeling at the end of the session is totally worth the pain which last so much shorter than the benefits WHICH will be reaped!

Gains So far in 7 weeks 7 pounds.. Very Very Happy.

So guys I hope you continue to train hard eat clean, Focus on your goal and remember you get out what you give in!

Join GM-Fitness We are as dedicated To Training As you are to..................!

Mel GM-Fitness


Thursday, 13 June 2013

GM-Fitness How Exercise And Clean Eating Is Changing My Life!

Have You Ever Felt like you have hit a Brick wall?

Or another Words Have you Only Given 50% Of what it takes to achieve what you are out to get?

Exercise And Nutrition My Friends Is not A fad, As We GM-Fitness Have stated So many times before both exercise and Nutrition is a lifestyle Change!

If you only Give 10% Then what is it you will receive back?


But If you can commit to the lifestyle change then my friends we assure you The positive benefits that you will reap from exercise and eating right will totally weigh out all the junk food you previously liked to consume.

Health is about what is going on inside the body as well as on the outside.. So take some time and think about what it is you give your body most days to Digest.

Surely You Live in one body So you want to treat that body well...True? 

I am not saying You Can not have certain Products What I am Saying is think before you consume those products, think about the effects tomorrow it will have on your body.

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or a serious athletic competition.

If You are looking For Nutrition Advice Then Drop GM-Fitness A Message..

We GM-Fitness Have been Working with a great client of ours Dave Jones.

Dave Jones has gone through a total lifestyle change, from understanding the importance training has had on this body physically as well as how it has changed his whole way of thinking....

It has Made him stronger, His muscles fuller, His Attitude towards fitness has blossomed, We at GM-Fitness look forward to seeing how far Daves Training Progress will go in the next few months.

Lets take a little long in to Daves own personal Blog

Week 9 not long now.

 Monday off so a short week

Session with Gareth, upper body and some tough exercises
Legs today alternating between weights and bikes
Another session with Gareth and upper body again
Never thought I'd be begging to do legs, well we did and not sure if it was a good idea
Final day of the week training and I am knackered!! But managed to get through it with a final run the length of Roath Park rec with my tail intact!!!

Great week into double figures next week - number 10 - bring it on

Week 10, been totally focused on training and now a month of Rock n Roll......and training of course.
Missed Monday because of work commitments (might have to pack this job in)
A tough session starting with back and then onto legs which left me on my knees at the end. Think that covered of Monday.
Heavy weights in circuits, amazing how few reps and heavy weights shatters you.
Really aching today and not sure what I can do but once I got going the aches disappeared and off I went
Last session of  the week and just when I thought I was getting used to this, this last week has  left me well and truly aching. Gareth and Mel have left their mark!!!

 So Far This challenge has been tough the level seemed to go up but although it was hard I felt I coped quite well and always pushed myself.  I've learnt a lot understanding what muscles are working with what exercises, my technique has improved and i'm starting to understand what I can lift also the important part your mind plays and the correct things to eat.
It's certainly true what Mel and Gareth say not sure the physical difference in me but I feel different and feel very good in myself including confidence, positivity and self belief what I can achieve. Not forgetting the fantastic motivation from Mel and Gareth who have pushed me beyond what I thought was possible.
Watch This Space...GM-Fitness.


Tuesday, 14 May 2013

GM-FITNESS WEEK 6...Is exercise changing your life?


Week 6 With Dave Jones.

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active. People who exercise regularly tend to do so because it gives them an enormous sense of well–being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it doesn’t take hours of pumping weights in a gym or running mile after mile to achieve those results.

GM-Fitness Say By focusing on activities you enjoy and tailoring a regular mild to moderate exercise routine to your needs, you can experience the health benefits of exercise and improve your own life by:

  • Easing stress and anxiety. A twenty-minute bike ride won’t sweep away all of life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. Aerobic exercise releases hormones that relieve stress and promote a sense of well-being.
  • Lifting your mood. Exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good.

  • Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
  • Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful.

  • Boosting energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.

If the above has all these benefits then why arent you exercising with GM-Fitness yet?

Dave Jones would now like to share week 6 GM-Fitness challenge blog with you Guys!

Here we go week 6, although a short week I've got this feeling it'll still be tough. Session outside today in the sun. Amazing what you can do with a couple of kettlebells. These exercises recently are making my posture feel a lot better and more natural. Tough session as always and early to bed.
Chest with heavy weights today good session.
Session was mainly upper body with the leg press thrown in. When I push that leg press it feels my whole body is going to explode but it's amazing what you can achieve. I did suffer some distress at the end, Mel's parting comment was ' be prepared for tomorrow it's going to be tough' - UHH - so what's the last 5 weeks been, easy!!! Roll on Saturday.
Tough session but not as bad as I had convinced myself. I managed to crawl out of the gym quite nicely.

Free weekend to recover and have been promised 2 sessions of legs for week 7. Mel is so good to me, she spoils me!!!

Hope you are enyoying following Dave Jones on his GM-Fitness Fitness Journey.. Fitness for Dave is not a FAD but now part of his LIFESTYLE!
For all GM-Fitness updates please check us out at www.gm-fitness.co.uk, Or Join our facebook groups.

Tuesday, 7 May 2013

GM-Fitness: GM-Fitness Health And Fitness The Donovans week 2 ...

GM-Fitness: GM-Fitness Health And Fitness The Donovans week 2 ...: Health and Fitness and how it can change your life if you let it. I know that some of you struggle with your health/fitness...

GM-Fitness Health And Fitness The Donovans week 2 + 3

Health and Fitness and how it can change your life if you let it.

I know that some of you struggle with your health/fitness. It becomes something that you want but never feel like you can obtain. What you don’t realize is that the only thing that is separating you from those who are health and fit is a decision. A decision to make your life better and more fulfilling. Eating healthy, exercising will never make your life worse. This is a choice you have to make for yourself. “What seems hard as hell at first will turn your life into a wonderful world of endless experiences, purpose, plenty of opportunities and the vim and vigor to enjoy life for the rest of your life



Exercise will help to change your life....Just give it achance and dedicate some true time to making fitness part of your daily lifestyle with GM-Fitness.

Imagine how you will feel when you have reached that first fitness goal!

Go and have a little day dream.. Tell me how does it feel?

Lets take a little look in to Michelle Donovans Blog week 2+3
Week 2
Monday woke up a little tired as went to bed late the night before, and aching from Sunday’s pt session. Had scrambled egg on wholemeal toast for breakfast and a cup of green tea, lunch I had lean mince beef with mushrooms, carrots and onions and I flavoured it with paprika, turmeric and curry powder it turned out to be really tasty. I had a banana and a Satsuma for snack today, felt really weird not being in work as I am on my holidays. Went to bikini fitness tonight and it was a really good work out we focused on our abs had my shake on the way home and when I got in I had some carrots with low fat humus.
Tuesday woke up and I was so tired had another late night last night, am still aching today particularly my shoulders. Had two pieces of wholemeal toast for breakfast, chicken stir-fry for lunch which I made from scratch. I went for a lovely swim today to try and help with my aching muscles so I did a lot of stretching during my swim I could hear Mel in my head saying shoulders back tummy pulled in, and this is how I walked around the pool. After my swim I went and visited my sister-in-law and baby Jacob. After that I went to pick up Joe from work and went straight to PT session. Joe and I really pushed ourselves tonight and had a really good work out. Had my xxo shake on the way to visit my friend, didn't get in till late so had quick bite to eat I made a chicken sandwich with wholemeal bread and with pickled beetroot and pickled red cabbage.
Wednesday woke up and OMG all under my right arm is so achy which I suppose means I have worked really had. Had two hard boiled eggs for breakfast with a cup of green tea. Had a really good day today took my niece and here friend down to the Gower so she could take photo’s for her college project. Although the weather was miserable it was still lovely to get away from Cardiff for a couple of hours. Had a really relaxing evening for tea I cooked chicken and added mushrooms with roasted vegetable light Philadelphia, we had mixed veg with it.
Thursday woke up to take Joe to work this morning I was so tired and still aching all over. After taking Joe to work I came back and had breakfast which was porridge with a little honey. I had a bit of a lazy morning and then I went to meet Joe for lunch we both had a jacket potato with cottage cheese with chives, it was really nice and feeling. After Joe had gone back to work and went and had a little look around the shops and I picked up some tops for Joe's birthday. I went home and I started to cook tea, which was lean mincemeat with leeks, mushrooms, carrots, red peppers and two tins of chopped tomatoes I also add a vegetable Oxo cube as well as a chicken one some garlic granules and mixed herbs. I served this with sugar snap peas and baby corn. Bikini was good tonight but I felt I didn't give it my all as I was wearing a different sports bra and I felt I was going to pop out of it while doing the exercises. Xxo was drunk on the way home.
Friday got up and took Joe to work and went straight back home and went back to sleep I was really tired this morning. When I woke up I had wholemeal toast, didn't do much during the day had a lazy one. I go and pick Joe up from work and we go straight to our PT session with Gareth, I really enjoyed tonight’s session as we did spin with weights and I managed to do it with 8kg weights which Gareth and Joe seemed surprised about. We went on to do sprints on the tread mill which again I really enjoyed.
Saturday had a little lie in and I took Joe to his swimathone which he did really in, we had boiled eggs for breakfast, and for lunch after the swimathone we had a mixed salad with chicken and fruit salad and yoghurt, this was really filling and satisfying we then went to my parents I took a walk down my sister’s house as I wanted to get some fresh air. Saturday night went to visit my sister-in-law and then I took Joe for a birthday meal.
Sunday woke up and it was Joe’s birthday had a lovely lie in and had scrambled egg on wholemeal toast, we then went to church and then to our PT session with Gareth as Joe’s legs were sore from the swimathone on Saturday we asked if we could work our upper body and abs. had lots of fun and really enjoyed the tyre flipping at the end of the session. For lunch today I had a roast lamb dinner made by my dad, which was so tasty. As a little treat to Joe for his birthday we went to Starbucks on the way home.

GM-Fitness are really happy with Michelles training at present she always attends every session and gives it her all.. Can you say the same?

Week 3
Monday woke up this morning a little nervous because it was my first 2 week weigh-in of the 12 week training programme. I had wholemeal toast for breakfast, and went straight to work. Had ryvita and soup for lunch and a banana and 2 Satsuma’s for snack. Went home after work and had tea before training which was tuna steak, mixed steam veg spinach and sweet potato. Once I got to training I got weighed which I stayed the same I then got measured and was really pleased with the results as I had lost an inch and a half off my hips and an inch off my waist. Had a good training session did a variety of exercises such as high knees, star jumps and skipping. Drank my xxo protein shake on the way home and had an early night as I was really tired.
Tuesday PT session day had hard boiled eggs for breakfast, and in training we did spin and boxing which was fun. Had salad for lunch followed by fruit salad and yoghurt, which was really nice. Had my xxo protein shake on the way home and just chilled out before going to bed.
Wednesday thank god it is rest day. Started to get really tired this week so was really glad it was my rest day, had scrambled egg for breakfast and off to work I went. Had lasagne for lunch and managed to get home from work at a reasonable hour, we had philli beef strips with mushrooms for tea. After tea I fell asleep on the sofa and was so tired Joe couldn’t wake me up to go up to bed.
Thursday its bikini day today really enjoy these classes and I feel I am starting to push myself in these classes as I know I need to. Went to training straight from work to bikini and had a good session of running, lunges, side to side jumping, push-ups and planks. Had my protein shake on the way home and for tea had beef strips with Mexican rice.
Friday woke up at about 5am as I had a training session at 6.30am with Gareth; Seemed ok this morning was fully awake and ready to go. Had two boiled eggs and a green tea and off we went for out PT session. Trained really hard, did treadmill then about 40 mins of spin and then we did the prowler and sprints at the end it was a really good session. Had salad for lunch followed by fruit salad which I really enjoyed. Went straight out from work and meet Joe in town as it was Ian’s birthday get together, was really bad as I had a big mac from McDonalds for tea.
Saturday was meant to train at outfit today but I just couldn’t seem to wake up, my husband and I are really starting to feel the pain now. I had a really lazy day as I have felt drained and quite weak. I had wholemeal toast for breakfast, didn’t have this till about midday so had a later lunch and a later tea. Lunch was chicken tikkia rolls and tea was a curry from the Indian. Really aching all over especially my knees.
Sundaywoke up late so missed church, again still feeling really tired, I made myself some porridge from scratch and added a sliced banana. I got myself ready for our PT session and made a move. Arrived about 10 mins late for training but got straight to work, started on cross training and went onto the dreaded spin bike nooooooooooooooooo as my knees are still sore. But hey I did it and I worked hard. After this we went outside and flipped tires, we took the large and medium sized tries out I flipped the medium tire fine but when it came to the large sized tire I found it really tough but I managed to flip it, which Joe and Gareth seemed really chuffed about. Travelled straight to high Wycombe after training to visit my sister-in-law and family, for tea we had home make cottage pie with broccoli and carrots it was delicious. 

Next week my goal is to keep my eating totally clean and healthy, and to keep pushing myself in training session I am determined to have lost some weight at my next weight-in as well as lost some more inches

We hope you keep following.......GM-Fitness Dedicated To Training!


GM-Fitness: Choices are you making the right ones? GM-Fitness ...

GM-Fitness: Choices are you making the right ones? GM-Fitness ...: Are you making the right health and fitness choice in life? Spoilt for choice!” you may have heard the saying. We are lead to believe ...

Choices are you making the right ones? GM-Fitness Week 5+6

Are you making the right health and fitness choice in life?

Spoilt for choice!” you may have heard the saying. We are lead to believe that we have a wide range of choices in our modern democratic prosperous age. Do your choices make you feel prosperous, equal, fit successful, individual?

Choices, what are they?

Choices are turning points in our lives.

So many choices, but what is it that we can choose? Another car? Another pair of shoes? What mineral water to drink? Another partner? Some time alone? A holiday? To love or not to love? To stay or go? To protect or defend? To trust or not to trust? To Exercise or Not exercise? To eat clean or eat unhealthy? Choices are markers that define our actions.

Choices can tip the balance in our lives from going nowhere to suddenly arriving where you have always wanted to be.


All the choices are available, except the understanding of what a choice is, and what you can do with it. The power of choice is so huge that it often misses our perceptions entirely. Choices define who we become and who we used to be. Choices change our lives. Are you Making the Right Choice!

Did You Know?
Working out will always feel hard.

  Exercise is work. It elevates your heart rate, makes you somewhat breathless, and causes your muscles to burn. It's tiring—sometimes exhausting. Yes, exercise does get easier with time, but it will never be "easy." If it were easy, it wouldn’t be exercise. You see, beyond just getting your body moving (which is great but will only get you so far), exercise has to challenge you. You have to work past your comfort zone in order to train your heart, lungs, and muscles to get stronger and fitter. Over time, yes it will become easier to walk at the 3 mph pace you started, but once that becomes easy, it's time to walk faster, which brings me to another cold, hard truth: You have to work harder as you get fitter. Think of it exercise as a challenge to continuously improve on what you just accomplished.

We are going to Take a look in to the Blog of Dave jones and see how he is doing on his GM-Fitness Journey.. Like We said above life is about making the right choices!

Make the GM-Fitness change for you!


Nice days rest and aches seem to have disappeared but i'm sure it's not long before they start again. Short class for me today but as always it was tough.
Feeling good today, then mid-morning I had some devastating news in the form of a one word text 'Legs' Mrs Myles certainly knows how to unsettle a man. Got through a great session mainly legs and the aching has returned.
Heavy weights for squats at class today. Absolutely drained tonight, the stairs are becoming a real challenge, bed at 8.30 as early session tomorrow.
Last thing I fancied at 6am when I woke up was training but Mel seems to have the knack off pitching my sessions so they push me to the limit but are enjoyable. I felt great at 9am when I arrived in work although I seem to have this constant all over feeling of aching - I must be getting used to it!!!
Just when I thought it was safe to bring my legs out (Mel was not PT me tonight) Gareth directed me to the bike, I had a silly thought that it would be nice to warm up on the bike!! 20 minutes later climbing of the bike my legs were back to that wobbly feeling. 4 weeks down and TWO days REST.

Great weak eating good and training hard.
Nice 2 day rest and didn't indulge to much. This is certainly a lifestyle change for the better. Short session today but eased into week 5 nicely.
Arrived at today's session with my head spinning, had a great session and felt great after it. Just goes to show that exercise doesn't just have a physical impact but helps mentally as well. A little warning at the end from Mel, LEGS Thursday - here we go again!!!
Abs in class today paired up to do various exercises.... Must have a word with Mel to pair me with someone who has a little more enthusiasm.
Sure enough as promised the early bird gets legs, but I thought it was ok not as hard as some sessions BUT after a shower and as the day went on the ache began. Legs back to normal I guess.
I obviously did my exercises spot on yesterday much to Mel's joy my hamstrings and calfs were in constant pain and to be honest i was dreading more legs. As it was it was i did lats....and lats and lats and lats....... At least I should have something else to think of over the holidays - lats.
Outfit was a struggle to get to. My calfs are killing me so hopefully today's session will loosen them up. Married life seems to be influencing Gareth he seems to take great delight giving me jump squats and lunges...now where did he get that from.

After 5 weeks this is really intense seems to have gone up a level and really tests your determination. But so enjoyable physically and mentally and a real achievement.
As you have read from the above your body is in your hands make the most of your life and make fitness part of your life style for the better!
GM-Fitness Dedicated To Training.......................Join Us!

Tuesday, 30 April 2013


GM-Fitness: Today GM-FITNESS SHARE A LIFE CHANGING STORY..: Today GM-Fitness Talk PCOS Polycystic ovary syndrome (PCOS) is common. It can cause period problems, reduced fertility, excess hair g...


Today GM-Fitness Talk PCOS

Polycystic ovary syndrome (PCOS) is common. It can cause period problems, reduced fertility, excess hair growth, and acne. Many women with PCOS are also overweight. Treatment includes weight loss (if you are overweight), and lifestyle changes in addition to treating the individual symptoms.
The ovaries are a pair of glands that lie on either side of the uterus (womb). Each ovary is about the size of a large marble. The ovaries make ova (eggs) and various hormones. Hormones are chemicals that are made in one part of the body, pass into the bloodstream, and have an effect on other parts of the body.
  • Ovulation normally occurs once a month when you release an ovum (egg) into a Fallopian tube which lead into the uterus (womb). Before an ovum is released at ovulation, it develops within a little swelling of the ovary called a follicle (like a tiny cyst). Each month several follicles start to develop, but normally just one fully develops and goes on to ovulate.
  • The main hormones that are made in the ovaries are oestrogen and progesterone - the main female hormones. These hormones help with the development of breasts, and are the main controllers of the menstrual cycle. The ovaries also normally make small amounts of male hormones (androgens) such as testosterone.
polycystic ovaries
Polycystic ovary syndrome (PCOS), formerly known as the Stein-Leventhal syndrome, is a condition where at least two of the following occur, and often all three:
  • At least 12 follicles (tiny cysts) develop in your ovaries. (Polycystic means many cysts.)
  • The balance of hormones that you make in the ovaries is altered. In particular, your ovaries make more testosterone (male hormone) than normal.
  • You do not ovulate each month. Some women do not ovulate at all. In PCOS, although the ovaries usually have many follicles, they do not develop fully and so ovulation often does not occur. If you do not ovulate then you do not have a period.
Therefore, it is possible to have polycystic ovaries without the typical symptoms that are in the syndrome. It is also possible to have PCOS without multiple cysts in the ovary.
PCOS is common. Research studies of women who had an ultrasound scan of their ovaries found that up to 1 in 4 young women have polycystic ovaries (ovaries with many small cysts). However, many of these women were healthy, ovulated normally, and did not have high levels of male hormones.

It is thought that up to 1 in 10 women have polycystic ovary syndrome (PCOS) - that is, at least two of: polycystic ovaries, a raised level of male hormone, reduced ovulation. However, these figures may be higher.
The exact cause is not totally clear. Several factors probably play a part. These include the following:


Insulin is a hormone that you make in your pancreas (a gland behind your stomach). The main role of insulin is to control your blood sugar level. Insulin acts mainly on fat and muscle cells causing them to take in sugar (glucose) when your blood sugar level rises. Another effect of insulin is to act on the ovaries to cause them to produce testosterone (male hormone).

Women with PCOS have what is called insulin resistance. This means that cells in the body are resistant to the effect of a normal level of insulin. More insulin is produced to keep the blood sugar normal. This raised level of insulin in the bloodstream is thought to be the main underlying reason why PCOS develops. It causes the ovaries to make too much testosterone. A high level of insulin and testosterone interfere with the normal development of follicles in the ovaries. As a result, many follicles tend to develop but often do not develop fully. This causes problems with ovulation: hence period problems and reduced fertility.

It is this increased testosterone level in the blood that causes excess hair growth on the body and thinning of the scalp hair.

Increased insulin also contributes towards weight gain.

Luteinising hormone (LH)

This hormone is made in the pituitary gland. It stimulates the ovaries to ovulate and works alongside insulin to promote testosterone production. A high level of LH is found in about 4 in 10 women with PCOS. A high LH level combined with a high insulin level means that the ovaries are likely to produce too much testosterone.

Hereditary factors

Your genetic makeup is probably important. One or more genes may make you more prone to developing PCOS. PCOS is not strictly inherited from parents to children, but it may run in some families.


Being overweight or obese is not the underlying cause of PCOS. However, if you are overweight or obese, excess fat can make insulin resistance worse. This may then cause the level of insulin to rise even further. High levels of insulin can contribute to further weight gain producing a 'vicious cycle'. Losing weight, although difficult, can help break this cycle.
Symptoms that occur if you do not ovulate
  • Period problems occur in about 7 in 10 women with PCOS. You may have irregular or light periods, or no periods at all.
  • Fertility problems - you need to ovulate to become pregnant. You may not ovulate each month, and some women with PCOS do not ovulate at all. PCOS is one of the most common causes of infertility.
Symptoms that can occur if you make too much testosterone (male hormone)
  • Excess hair growth (hirsutes) occurs in more than half of women with PCOS. It is mainly on the face, lower abdomen, and chest. This is the only symptom in some cases.
  • Acne may persist beyond the normal teenage years.
  • Thinning of scalp hair (similar to male pattern baldness) occurs in some cases .
Other symptoms
  • Weight gain - about 4 in 10 women with PCOS become overweight or obese.
  • Depression or poor self-esteem may develop as a result of the other symptoms.
Symptoms typically begin in the late teens or early 20s. Not all symptoms occur in all women with PCOS. For example, some women with PCOS have some excess hair growth, but have normal periods and fertility.

Symptoms can vary from mild to severe. For example, mild unwanted hair is normal, and it can be difficult to say when it becomes abnormal in women with mild PCOS. At the other extreme, women with severe PCOS can have marked hair growth, infertility, and obesity. Symptoms may also change over the years. For example, acne may become less of a problem in middle age, but hair growth may become more noticeable.
If you have PCOS, over time you have an increased risk of developing type 2 diabetes, diabetes in pregnancy, a high cholesterol level, and possibly high blood pressure. For example, about 1 in 10 women with PCOS develop diabetes at some point. These problems in turn may also increase your risk of having a stroke and heart disease in later life. These increased health risks are due to the long-term insulin resistance (and also being overweight which is common in women with PCOS).

If you have no periods, or very infrequent periods, you may have a higher than average risk of developing cancer of the uterus (womb). However, the evidence for this is not conclusive and, if there is a risk, it is probably small. A sleeping problem called sleep apnoea is also more common than average in women with PCOS.

 GM-Fitness Spoke To A Lovely Lady about her experience with pcos.. Have a read And learn the power of eating the right foods.

 Lifestyle change that changed my life: By Holly

From the age of 16 I was diagnosed with polycystic ovaries and was told I may never be able to conceive from the doctors. I was told I had loads of cysts all over my ovaries.
Even though I was a sporty girl for years I didn't have a period and went on the pill for a few years.

From being on the pill for about 3years i didn't like the effects it had on my body and personality, so came off it.
From giving up the pill I felt much healthier and happier.

I had always thought that I had a healthy lifestyle. I loved my meat especially a rack of ribs. I was never too fused on dairy products but because everyone and media said how good it is for you I kept it in my lifestyle.

When i moved to London I met a guy who showed me a different outlook on  foods and foods that I had never heard of before. I'm very open minded and was excited to see so many alternatives that you can have.
He introduced me to a huge range of foods and drinks that not only tasted amazing but for once i got passionate about food and health.
Whole foods became my new food shop!

I researched the health industry and what the media hides from us.

With my own passion and own time i saw a new healthier lifestyle occurring. Slowly I gave up meat, diary products and anything that had animal infused products.
I noticed not having dairy that I didn't suffer with so many colds or flu's. From giving up meat I felt lighter and cleaner.
The biggest change was that my periods started back naturally and my boobs had got bigger! Bonus lol...
I hadn't had a natural period since I was in high school.

Of course family+friends were worried about me cutting so much of what they know is seen as main factors from my lifestyle , they asked the famous questions of "where do you get your protein+calcium from" they couldn't understand or even know what to cook for me as "i had changed".
In all honesty the fact was that i made them question their own beliefs and fear came out.

I don't agree with labels and I never pushed what I had learnt onto others as everyone learns at different times and have their own journeys through life. I only share and express my passions for clean healthy lifestyles that can change your life.

From having polycystic ovaries I just thought that was me for life as the doctors had never told me about solutions or what i could do to cure it.

Just last Christmas I fell pregnant which I didn't realise until I was rushed to hospital. I had in fact had an eptopic pregnancy as I had taken the morning after pill. I had even had a false period so had no clue I was even pregnant.
The shock of being told I was pregnant and then told we had lost was devastating.
I  believe that my lifestyle had helped me through this time as the embryo came away from my body naturally and had no complications or need for further medical treatment.
I never knew that  the morning after pill could have this effect as its never brought to our attention before taking it. I wouldn't have taken knowing this fact.

While being in hospital having internal examinations with the most uncomfortable piece of equipment, I heard the doctors talking. I asked them if they were talking about my polycystic ovaries and the nurse looked at me in a funny way and said "what cysts? "
I explained my diagnoses and she said they had all gone! There was nothing there!
I was shocked but most importantly felt like I had now changed my life!
I would never have known I had healthy ovaries if it wasn't for my loss.
Now I share my story as it may help other women to change their lifestyles.
Being healthy and happy is everything in life.

Media has a very clever way of advertising their products to the mass market because all they see the £££££ ! They are in fact contributors to many diseases and health problems hence why the pharmastical companies encourage using drugs and they are booming businesses.
 It's a powerful system which controls the human race.

I can't change the world or people but I changed myself and now have a brighter future.

Here are some useful links:


Holly xx

Follow GM-Fitness Today for more life changing real stories..


Saturday, 27 April 2013

The Donovans Take on GM-Fit 12 Week Challenge.. Hope you will be following to see how Exercise will CHANGE their Lives!

Hiya Guys.....

Exercise Can Change your Life!  Are you Ready To Make the change with GM-Fitness!

Change can be scary, but it doesn't have to be...

1. Change Changes Us

The scary thing about change is that it will inevitably not only change your situation but will also change you. It's scary to think about changing when you are comfortable with who you are.

But think about this: have you not changed and evolved to become the wonderful person you are today? Change helps us evolve, grow, and become fully ourselves.

2. Change Is Unknown

It's scary to have to stride into changes in your life. The unknown is terrifying because, well, it's unknown.

Not knowing where this new change may take you is a scary thought, but is it not scarier to never take any risks? Without risk there is no reward. So let's greet the unknown as a wonderful adventure that will lead us to where we are meant to be!

3. Change Is Change

But I like my life! (Or my job/city/etc…) As humans, we grow comfortable with the routine, with the comfort of our home, our city, and our circumstances. We love knowing what is where, who is who, and when to do what.

Change shifts all of that. It shakes us out of our comfort zone and drops us into the scary world of discomfort. But if we never leave our comfort zone, we will never learn more, and we will remain stuck. We are all brave enough to stride into the unknown with a brave heart. We all have the confidence within us to know that change is constant and so is our faith.

So, my brave Fitness soldiers, let us greet the discomfort of change with the knowledge that life is mysterious and magical in its shifts and Fitness is the way forward to a healthier you!
So This Week, Change has clearly began in the Donovan House Hold..Michelle And Joe have decided to take on the 12 week GM-Fitness Challenge.. This is truely going to be something I personally recommend you follow. As these guys have totally turmed their lives around from once never exercising, To not really eating clean they are now on a mission to be fitter, healthier, stronger, more fitness motivated...Why is this they want to be positve role models for the children that they wish to have in the near future.. This couple I am sure are going to really rock GM-Fitness 12 week challenge..  Especially as they will be training together so they can truley bounce of eachothers willpower. Lets follow them and see how they get on.
Lets Take alook at Michelles first week....

 Now Lets Take a look at how Mr Joe Donoavn has found his first GM-Fit Week.. from the blog of joe...

What Will The second week hold for the Donovans Find out A WEEK Saturday... For any information please feel free to contact the GM-Fitness Team..


Tuesday, 23 April 2013

GM-Fitness: GM-Fitness 12 Week Fit Challenge...Week Three!

GM-Fitness: GM-Fitness 12 Week Fit Challenge...Week Three!: Afternoon Guys. We are back and guess what we have completed yet another fit-tastic week..Guess its true what they say fitness sure does...

GM-Fitness 12 Week Fit Challenge...Week Three!

Afternoon Guys. We are back and guess what we have completed yet another fit-tastic week..Guess its true what they say fitness sure does make you one very happy person.

Did You Know...

The benefits of training go far beyond aspects, regular training helps lower bad cholesterol, strengthen bones, muscle and help to reduce the effects of depression helping you to go home with that feel good factor

GM-Fitness Aim Is 
to increase flexibility, strength and tone muscles, increase your cardio vascular function as well as build confidence.    
It Is Also Known That
  A person who is physically fit is generally more resistant to picking up bugs than an unfit individual

Lets Now Talk About the 12 week GM-FIT Challenge, Lets See how our first two participants are doing!
Mr David Jones is starting to make some real progression, We are very happy with the way his third week has progressed. Dave is the type of Guy who has will power that even amazes us! He gives 100% In every session and surprisingly  has never moaned, Im Sure that can/ will be changed Ha Ha.

 Lets Check Out Daves Blog Below.


Feeling good today after a 2 days rest visiting my kids in london and managing to walk in a straight line, low alcohol and clean eating, YES I do have willpower. Heavy weights in class today, but picked up and energy levels good.


Although I feel great I seem to have a constant ache especially my legs, So when Mel said we were doing legs you can imagine my excitement!!! As I do,I followed Mels instructions sink in to your heels and push out your glutes, and as I did there was an almighty Rip. I certainly pushed out my glutes to the point where my shorts ripped!!
Needless to say I was conscious of my glutes for the rest of the session, by the way my legs were like jelly at the end. Early to bed ( Again).


Ouch legs in pieces today. Nearly missed class today, but just made it and my reward Legs. Turned out to be a great class which included some aerobic took my mind off my legs.


Ok so todays session was chest.only disappointment I didnt Rip my T-Shirt!  Really good session untill I Heard Mel Mention Legs on Friday omg.


Great overall Session, but it did include a few jump squats ( Im sure my legs have upset Mel Because she certainly is making them Suffer.

3 Weeks Down And I think my Body Is what Mel likes ACHING ALL OVER!

We Will Also Now take a quick look over and see how Hayley Davies is finding her third week of GM-FIT Challenage.
Hiya Guys. So Week 3 Monday 15th April..Started my week off real healthy well the morning was, Untill I started to crave for something sweet..This I put down to stress! I have now turned in to an insane Junk Monster not actually eating just thinking Junk..How I overcome this Early Night.
Tuesday very good day. To stop me thinking of sweet food, Yet again I hit the sack early.
Wednesday Trained real hard, abit  came home had a peanut butter bagel which as of next week I am limiting my intake.
Thursday.. I was absolutely buzzing my work dress is offically to big yes I repeat to Big. This has made my day!
Friday 19th April. Arnold Day Im training like a Pro With GM-Fitness!
And guess what I Was Measured today I have lost a total of 5.7 inches Buzzing!
As you have read from the above Mrs Hayley Davies is doing brilliant she is over coming the ostacales , Please Note althou Hayley is experiencing these cravings, She is getting through it by keeping her diet balanced and trying to keep her stress levels at a low. Which have been slighly above normal due to a very important exam approaching which will take place next week! Week four what does it hold for Hayley Davies?
We hope you keep Following..


Thursday, 18 April 2013

GM-Fitness 12 Week Challenge....Week 2..

Week 2 Of The 12 Week Challenge.. Can You Catch Those Balls before They Drop?

GM-Fitness are please to discuss the second week of the GM-Fit Challenge.
All Geared Up, All Muscles in motion, Attititudes Going Strong...Diets Still Super Clean..

BOOM we are on to a second week winner!

As each of our participants enter in to their second week of training, Alot will be learnt from the next 12 weeks.. Each person reacts differently to Different types of training, Which will be amajor learning curve.

Lets Discuss a few benefits of training.

Weightlifting improves the coordination of muscles working together, which increases power.

 Even if no greater muscle mass is seen, weight training can increase the activation of motor units within muscles.

 In skeletal muscle, studies have shown evidence of newly formed nuclei, as well as additional nervous system connections.

 Resistance training requires an upsurge in brain usage.
 Certain weight training regimens, without any additional endurance exercise, can in fact replicate most of the health benefits generally associated with running, swimming, and walking.

 Building muscle tissue increases the muscles’ demand for glucose. The muscles pull glucose from the bloodstream so that blood sugar levels don’t rise dangerously. This helps to prevent diabetes. Studies have shown that people who weight train had better blood sugar control than those who did not weight train.

 Weightlifting helps to melt away visceral fat as well as fat that builds up around the body’s organs, which has been associated with a higher risk of cardiovascular disease and diabetes.

 Weight training on its own boosts VO2 max, the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual.

 Weightlifting has been shown to greatly help the elderly stay in shape by keeping the brain active and the nervous system and body attune to the coordination of movement. All of the above help to prevent Sarcopenia, the loss of muscle mass that begins in our 40s.

 Strength training helps to avoid the loss of joint flexibility that comes with aging.

So This Week Is all about....

 GM-Fitness Cardio Blasts.                                    GM-Fitness Muscles In Motion.                       

GM-Fitness Ab Attack.

Lets step in to the shoes of Hayley Davies..

Monday 8th...Got up and had porridge, Just knew this was going to be a good day.

From Tuesday To Thursday Eaten Clean.. Felt Brilliant and trained Hard!

Friday 12th April..Now Then Had a good breakfast,Before attending the gym to be trained by friggen Arnold Shwatzenager himself ( Gareth) God does he make you work hard, Felt that I Gave it all that I had. As I left the gym a Complete Mess!

Definately Worth the pain though, you know what they say No Pain No Gain..Well Im Right With That Baby!
I also Weighed this Week And Bang 9.5 stone Hell Yeah!..... Fantastic Week Of GM-Fitness.

As You Can see Hayley Is sticking with it.. Lets wait till next week to see how she does in week 3.

Lets Now Take a little look in to The Life Of Dave Jones lets see how his fitness Journey is commencing...

Hiya All...So This is how I have felt throughout the second week Of GM-Fit Challenge.. Sorry If It Isnt that Entertaining... Robot Mode Activated... Lol

Monday..Trained Heavy Weights at GM-FIT-MIX , Shoulders Kicked in IMMEDIATELY whilst doing squats..My legs felt ok but Did Feel A little Fatigued after. Recovered What I thought was quite quickly.  Hungry Mid Afternoon

Tuesday...Absolutely Hammered my arms.. To The point My Arms were shaking and my legs were now jelly like! Went home relaxed refueled ready for GM-FIT-MIX tomorrow.

Wednesday...I am totally loving my new training regime.. I am Buzzing!  Woke up today feeling my legs, back, glutes and arms. Really Cuffed though as i managed to complete the lunch class. Although I must Mention I did go to bed at 8.15pm Wow.

Im two weeks Down And Its Awesome.. Weekend of Recovery!

I hope you have enjoyed the second week guys...More To Follow Next week.