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.


Tuesday, 16 April 2013

GM-Fitness: GM-Fitness for the first time ever have GM FIT 12 ...

GM-Fitness: GM-Fitness for the first time ever have GM FIT 12 ...: GM-Fitness   What Makes You........ Today I want to talk about Challenges Signing up for something difficult is one of ...

GM-Fitness for the first time ever have GM FIT 12 WEEK CHALLENGE.....CAN YOU CATCH THOSE BALLS BEFORE THEY DROP?

GM-Fitness  What Makes You........

Today I want to talk about Challenges

Signing up for something difficult is one of the simplest ways to keep your fitness on Track.
Even if your usual workouts are solo efforts against the clock, the bar or the elements there is a lot to be said about testing yourself for an event. You will find new purpose to your training and meet like minded People.

GM-Fitness for the first time ever have GM FIT 12 WEEK CHALLENGE.....CAN YOU CATCH THOSE BALLS BEFORE THEY DROP?

The training will consist of 5 days on 2 days off for 2 weeks and 6 days on 1 day off for 2 weeks.
Everyone Has different goals if yours is to walk down the street without getting breathless then the challenge is for you, If on the other hand you are looking to drop a dress size or two then again sign up lets see how the GM-Fit Challenge can help you!

You Are going to need Will power, dedication, And to work hard every day for 12 weeks, I am not just speaking about in the gym, This means clean eating..Planning meals, Drinking enough fluids, Getting enough sleep and keeping stress levels to a low.

Fitness/ Training is hard, it is of course a life long journey and when you hit your long term goal the satisfaction I am sure is immense.

Over the next 12 weeks we will be following some of the guys on their journey. Each Person Will be blogging along the way. I hope you will follow us on this for the next 12 weeks.
I am pretty sure it will be a very interesting few weeks with highs and lows..Aches which have never been felt before, Overcoming any hormonal cravings. Muscle Soreness, Drinking at social events. Lets See how Our GM-Fitness guys hold up.

our First Guy to start the 12 week GM-FIT Challenge is Dave Jones From Cardiff. Dave is a guy in his 50s not the average 50 year old. From Training to football practice to practicing yoga on a weekly basis Dave has his health and fitness Lifestyle all down to the T. 

Dave Aims to increase the weight that he currently is lifting, As well as gain some Muscle mass along the way.

So the training for Mr Jones Started 2nd April With a leg session to really kick start his week, Dave also trained Wednesday at GM Fit Mix, Followed By 2nd leg session of the week on thursday!

We Mixed his Training up on friday and purely went for an upper body weights blast, Saturday was Group GM-OUT-FIT all fun and games along the way.

Sunday Dave had his first rest day after week 1.

Below words from his own kept blog.

Can you Handle the next 12 weeks with me Mel?

Now the fun Begins

Week One
I left the gym with NO Energy I was real tired, Went to bed by 9pm.  ( Leg Session)
Went along to GM FIT MIX, Thought I would struggle but did ok legs started to ache early evening.
Two words I felt ok!
By the weekend after Saturdays group GM-OUT-FIT I Felt pretty good to tell you the truth, Class was brill fun and games, Beating a 15 year old in a race game made the training all seem worthwhile. In my 50s And I still have speed...Oh yes!

Really looking forward to Sunday Chill/ rest/ recovery ready for my second week.

One of our first ladies to be participating in GM-Fitness 12 Week Challenge is the lovely Hayley Davies. 

Hayley Davies is in her 40s, she is a very busy lady with 2 children to look after. university to attend, a business to run and now to top that 12 weeks of intense training with GM-Fitness. So I ask you people who are reading this don't make the excuse you have no time..MAKE TIME!

Mrs Davies Goal is to firm and Tone, And add some definition to her upper and lower body.

Hayley's Challenge over the next 12 weeks will be to get in to the habit of eating on a regular basis as well as eating clean. And not backing out of sessions at the last minute.

Photos of all the above will be posted along the way.

Mrs Davies is now in to her 3rd week of training.. A quick view of her personal blog..

Week one was amazing I already feel so much better, Energy levels are better than normal, I have managed to stick to my first week of eating breakfast each morning. I am feeling very positive.

Week Two. It is Easter break for the children I am sticking to training, Although I am feeling a little tired Monthly Hormones have kicked in, I hope GM-Fitness will get me through this next week!
A little insight in to my personal blog.

Wednesday 3rd April 2013

OH my god I could of eaten everything in sight.  Due on in 2 days I ended up curbing with a bagel with peanut butter and bacon after training hard. Thought it would be best to go to bed early to stop the evil cravings.

Still Struggling with hormones I am determined to get past these next few days.. Keeping myself busy. Then heading for GM-Fit Training.
I nearly Cancelled my session.. But I did not my will power kicked in and pushed me in the right direction. Awesome session with GM-Fitness although It was very Tough the last 15 minutes I felt like I was going to Cry.
Really Looking forward to my rest day.
I am Human Again yes thank the lord. Mrs Davies is back on track and eager as ever to hit GM-Fitness Challenge bring on the week ahead.

As you have read from the above, People will experience different things along the way. The great thing is. This is going to be very Character Building.

Keep Following to keep up to date With Hayley Davies and Dave Jones..

Any Questions Please Contact www.gm-fitness.co.uk