Ben Wilson from One2one nutrition's Blog

5 healthy foods that make you fat

2011-04-07T03:47:00.000-07:00

Five Healthy Foods that Make You Fat.

When almost 70% of the population are overweight you really must ask some questions about the foundations of our modern day lifestyles. If 70% of a school year failed their exams the finger of blame would be quickly pointed at the teacher. The children evidently did not know the information for the exam.

When it comes to getting in shape though, these same odds apply, yet still we do not question the foundation of knowledge upon which they are built. Though many factors contribute to the current obesity rates in the western world the most obvious reason is simply that the "healthy" living advice must be wrong. Here are five foods that prove testament to this. They are all considered healthy yet for the majority of people (and this means you too!) they result in weight gain. Probably you will notice that these foods are the mainstay of our entire diet! It would take the mainstay of our diet to be wrong for 70% of people to be overweight!

Bread and pasta

The modern day staples of our diet make up almost every meal that we eat. Sandwiches for lunch and pasta dishes for dinner. What people do not mentions is that wheat (Bread, Pasta and many other foods) is perhaps the most common food sensitivity today. This means every time you are eating your bread or pasta (including whole grain, organic etc) your body is fighting the very food you are think is healthy. The result of this is usually bloating and fat gain. Though the properties of bread and pasta make it more likely to be a food sensitivity than other foods it is more to do with the complete domination these foods have within our diet. Very often people go for years without having a day without eating these products. The human body does not react well to eating the same foods day in day out.

Dairy

The second mainstay of our diet is also a big contributor to body fat. Dairy, like wheat is very difficult for some people to break down. This coupled with the amount and regularity of our consumption means most people have developed some level of sensitivity towards it. The fastest way to get fat is to eat food you are sensitivitie to. Many dairy products now also come in low fat versions which then fuels hunger as the body rarely does well off a meal containing carbohydrates alone. (For most people the protein in dairy is not enough to control hunger and / or is the wrong type).

Cereal

The "healthy" bowl of cereal means that for the majority of the population they have messed up a third of their meals every week before 8am in the morning. The majority of cereals contain both wheat (as in bread and pasta) and is eaten alongside milk (dairy). Combining the two most common and strong food sensitivities into an early morning kick start is a sure fire way to make you overweight and out of shape. Cereals also very rarely provide the ideal fuel mix to control hunger. Therefore, often, you are eating again by the first break in work.

Low fat meals

Almost everything you buy in this day and age has low fat written on it. As the only society in the history of humanity to actively go low fat, it is no surprise to see we are the fattest. With no correlation between fat consumption (we are not eating more today than the past) and obesity you do wonder how much longer people are going to keep sounding this low-fat horn. By not eating fat within your meals you will invariably not hit your ideal fuel mix and this will mean you are hungry or have food cravings. At this point you are much more likely to eat high sugar or sensitive foods, e.g. chocolate, breads, biscuits etc. Low fat meals also mean you do not consume enough of the fat soluble vitamins. This reduces overall efficiency which will affect body fat.

Margarine and "good" fats

The world of low fat eating has come hand in hand with avoiding saturated fat. This makes us the only species on the planet to avoid saturated fat and the only society in human history to do so as well. Our new "healthy" fats come in the form of margarines, poly-unsaturated oils and so forth. Our bodies are not as keen on these as the advertisers would make out. The oils are subject to becoming trans fats from the heating process of cooking and heat in general. Trans fats create problems within our systems. Any decrease in our efficiency has the potential to increase body fat.

To find out what foods are actually "healthy" for your body you can use Metabolic Typing. To do this consider working with me on line or face to face with my personal training Clapham Junction.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
Metabolic Typing
London Personal Trainer
Rugby Titness Training
10 Minute Diet

Cholesterol, effective exercises for weight loss at home and The Phoney War

2011-04-07T03:27:00.001-07:00

Issue 219:

Daily Motivation Tip - The Phoney War

Welcome to 37 subscribers this week. Thank you for passing this newsletter to your friends, family and colleagues. Invite a friend to join here>>

One2one Nutrition News

The first article is about cholesterol. Despite what we are told by experts about cholesterol the research is not as concrete as the medical industry would have us believe. The first article today is showing the relationship of cholesterol to heart disease. It comes from the book $29 billion reasons to lie about Cholesterol. This is one of the best books I read last year. I would highly recommend this to anyone who has cholesterol issues.

This issue is also important to the lay person as linked closely to this argument is that saturated fat causes high cholesterol which causes heart disease. If cholesterol does not cause heart diseases and saturated fat does not cause high cholesterol then you must wonder why we are told to cut this out of our diet? Take a look at the article and book by Justin Smith

The second article details some exercises you can do at home to accelerate fat loss. If you have been reading this newsletter for any length of time then you know that fat loss comes from nutrition and resolving blocking factors first. The exercise is then the icing on the cake. Take a look at the article today to understand the elements behind exercising for fat loss within the comfort of your own home.

The final article is about the hidden and silent battle that is getting in shape. One of the many problems of losing body fat is that many of the most important elements may just pass by without you even noticing that was "the battle" you should have won. This is akin to the "Phoney War" which was the term coined at the beginning of World War II.

An update on the daily newsletters. My book Change Your Thinking, Change Your Shape is at hopefully its final edit before publishing it. When this comes out the daily newsletters will start, I have almost 6 month's worth written. They are bigger than the book! So be patient!!

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
Metabolic Typing
London Personal Trainer
Rugby Titness Training
10 Minute Diet

6 Types of Hunger

2011-03-29T03:52:00.001-07:00

The six types of hunger

Most people just think hunger is just hunger but sadly this a gross oversimplification. There are in fact six types of hunger. It is vital you understand what these all are otherwise you will find yourself addressing the wrong causes of your eating and be left wondering why you cannot control your eating.

In my experience the non emotional reasons account for way over 50% of most peoples' cravings and in some case 100%. This means that you may be blaming yourself for being weak willed and a bad person when the truth is you are simply miscalculating what you should eat.

The six types of hunger do not need to happen independently of each other. They can combine. When this happens you will find it very difficult to resist any temptations that come your way.

Normal hunger -

Natural hunger is a calm desire for food. It builds gradually and evenly. It can usually be battled against fairly easily until it rises to a high level. This is a natural feeling which should be listened to, this hunger will always be present throughout your life. This hunger is countered by eating an ideal meal for your body (Metabolic Typing) and ensuring you eat regularly.

The goal of any programme to get into shape should be to create a situation where this is the only type of hunger you experience in your life. When this is the case you will feel calm, controlled and have an easy relationship with food.

Water hunger -

A thirst for water is almost indistinguishable from a normal hunger feeling. It usually grows gradually and evenly. It will be like normal hunger in that it is a fairly calm request on the body and you can easily manage it. However, if you keep eating instead of drinking water when you are water hungry you may find yourself continually eating.

It should be pointed out that a water hunger is not the same as feeling thirsty. When hydration levels drop significantly and you will crave water. This is easy to spot. A water hunger is when you are slightly dehydrated but not enough to feel thirsty and hence you can confuse the signal as hunger.

This type of hunger is easily countered by drinking regularly water throughout the day. Ideally you would have some water every hour. Small quantities but regularly works best for the body. Look to consume around 200ml per hour. (just under half a pint) of pure water.

Cell energy hunger -

A cell energy hunger is one of the most common causes of hunger and perhaps the biggest reason people wrongly blame their eating on emotions when it is in fact biochemical.

A cell energy hunger comes when you eat a meal with the incorrect ratio of Protein: Carbohydrates: fat for your body. When this happens you will get a hunger feeling, often in the form of a sugar craving, anywhere from 15 minutes up to 3 hours after eating.

The hunger will appear quickly and can become very strong. The feeling is uncomfortable and there is a real desire for food. It is not in your head. Resistance to this hunger is difficult. You should not beat yourself up for eating poor foods in this state but I would beat myself up for letting it happen in the first place.

The best way to counter this is to eat each meal with the correct ratio of Protein: carbohydrates: fat for your body. This can be found out through experimentation and using food reaction forms.

Blood sugar hunger -

This is perhaps the most powerful hunger of them all. When your blood sugar levels drop below a certain value your hormone system begins to kick in to regulate your metabolism. This puts an unwelcome stress on your body long term and in the short term produces some very strong food cravings and hunger. The onset is fast. When certain values are hit in the blood glucose you will be hungry and this will come with a massive sugar craving.

Resistance to blood sugar cravings is very difficult. It is not just a natural hunger, but it comes with the body in a biochemical panic as low blood sugar means the brain may not get enough fuel and this is the highest priority for the body.

Most people associate blood sugar with diabetes and hyperglycemia. However, a large percentage of the population suffer with the other end of the problem with their blood sugar dropping too low (hypoglycemia) or find their levels are just too unstable and hence they are often fighting this hunger feeling.

Anyone suffering low blood sugar hunger should not be harsh on themselves for eating rubbish but should focus on how it got to the state of being low in the first place.

Low blood sugar problems can be resolved in the short term by eating regularly and ensuring you are eating in accordance to you following your ideal ratio of protein: carbohydrates: fat. However, blood sugar metabolism is a sign of many different biochemical inputs. Long term resolution of this needs to comes from addressing your body's function from the base up.

Addictive substance hunger -

An addictive substance hunger is another cause of a hunger feeling. This can come from non nutritional sources such as a smoker's withdrawal symptoms or from the removal of a food substance, e.g. sugar, wheat etc.

This hunger lies in the background, it is not a strong hunger like cell energy or blood sugar hungers but it operating at a consistent low level in the background. It is a sort of uneasy hunger feeling. The hunger neither comes nor goes, it is just there, in the background.

This type of hunger does not last too long, it occurs only when you are withdrawing from the addictive substance. During this time the feelings are fairly manageable as long as they are accompanied by the right mind set and you are free from cell energy, blood sugar or emotional hungers. The strange thing about the withdrawal hunger is it is specific to the person who has the addiction.

A non smoker does not withdraw against not smoking and neither does someone who does not eat sugar. Whatever you experience in terms of withdrawal hungers it will soon pass and you will barely notice it if you are addressing just this and normal hunger during the withdrawal process.

Where withdrawal pangs get their false impression as some huge barrier to succumb is when they are accompanied with the other types of hunger and a resentment towards giving up. This is then coupled with the many false beliefs about the substance and what it used to 'provide' you with. This accumulates into the 'difficulty' most people perceive with giving something up.

Emotional hunger -

True emotional hunger has nothing to do with nutritional cravings. An emotional craving has a very fast onset, often instantaneously. It is usually difficult to battle if you are unaware of your thought processes. Emotional eating can take many forms.

You see a picture of a chocolate bar in a magazine and all of a sudden you are craving it. You receive a phone call that makes you angry and immediately you are snacking on some biscuits. Often it is so subtle you will not notice the link, as you have this behaviour so ingrained.

You speak to someone about money then immediately you are having a cake. You meet someone who reminds you of a person from your past and you descend into a night of drinking. Often emotional behaviours are habits over pure emotional nutritional needs. Your husband comes home so you open the wine together, you meet your friends in the coffee shop for a cake and a catch up.

The interplay of the different hungers -

Most people just view hunger as hunger. However the six different hungers need to be separated out into their individual components. The different types merge together to form the general term most people describe as hunger.

It is when you experience more than one hunger that most people crack and end up eating rubbish. The most powerful combination is an emotional hunger and any other hunger in combination together.

Physiologically the worst hungers come from a combination of cell energy hunger and low blood sugar. I would defy anyone to not eat rubbish in this situation. Yet plenty of people go on day after day in this state. So no wonder they are eating rubbish foods.

It should be pointed out that hunger varies greatly between individuals. This is due to biochemical individuality. As a result you may find you are strongly affected by cell and blood sugar hunger which means you are always eating. Other people who know you may not experience these as much or at all and thus will wonder what your problem is, do not worry about what they think. They do not have any understanding of how these hungers feel and if they were to experience it they would behave similarly to you.

If you are someone who is confused by such people then the best description would be imagine really needing to go to the toilet while sitting in a room with 6 free cubicles. You can hold out for a while but it is only a matter of time before you cave in.

The key thing is for you to not allow situations where more than one hunger can hit you in combination. This is done by prevention. If you have a water hunger and a cell energy hunger, a withdrawal hunger and emotional hunger, natural hunger and blood sugar hunger they all spell disaster. Prevent these by drinking water, eating with the right amounts of protein: carbs: fat and regularly.

To finally end your battle with hunger consider working with me On line or face to face so we can resolve all the hungers except your natural hunger feelings which are very easy to manage.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
Metabolic Typing
London Personal Trainer
Rugby Titness Training
The Ten Minute Diet

200th Edition - 4 years of learning and how Neil looked great for his wedding day

2011-03-29T03:16:00.000-07:00

Issue 200:

200th Edition - Four years of learning and how it helps you!

Neil Kelk - How he he looked great on his wedding and then maintained it long afterwards

Daily Motivation tip - Filling that void

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one2one nutrition news

This is my 200th edition of the email newsletter. It started out with just 72 subscribers four years ago and now goes to a few thousand and it continues to grow (Thank you to everyone who had their friends sign up to it!). I have learnt plenty of things these last four years and of course during my almost 10 years of helping people lose weight.

I have summed up some of the main things I have learnt over the years in the first article today. Getting in shape is something that should be very easy to do. However, this theory is not close to reality as showed by the 75% of the population who is overweight and the ever increasing obesity rates. Read more today to understand the underlying issues behind this and more importantly what you need to know to achieve your goals.

The second article is another case study. This time from Neill Kelk. He came to me stuck because he was exercising a lot yet not getting results. Neil turned his body around in no time! Following this he got married and now is expecting a baby. The best piece of this story is that he continued to get results long after he finished working with me. Read more about how he did it and how you could do the same.

The final article is about filling the void that occurs when you stop any behaviour. Contrary to popular belief you are not some monster who lives only chocolate/cake/biscuits etc. Instead, you are someone who is doing this behaviour for a reason. So when you stop the behaviour you need to replace it with a something to fill that need. Read the article to learn more about how to do this.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training
The Ten Minute Diet

Core Contraction

2011-03-24T01:34:00.000-07:00

200th Edition - 4 years of learning and how Neil looked great for his wedding day

2010-11-25T00:17:00.000-08:00

Issue 200:

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one2one nutrition news

5 healthy foods that make people fat, the top 10 gym mistakes Part 2 & around the world in 80 days

2010-07-22T03:50:00.000-07:00

Issue 184:

Five "healthy" foods that make you fat

Top Ten gym mistakes - Part 2

Daily Motivation Tip - Around the world in 80 days

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one2one nutrition news

The first article is detailing five foods that many people consider healthy yet more often than not make you fat. The whole concept of healthy living that we have today is flawed and thus around 70% of the population is overweight. For the number to be this high it cannot be because we sneak the odd bit of bad food here or there. It can only be because our total model of what is healthy is flawed. That is the only explanation that could account for 7 in 10 people not being in the shape their genetics designed them to be in.

The second article carries on from last week detailing a numbers 6 to 10 in the top ten gym mistakes. If you do exercise you will make much better progress and enjoy it more when you eradicate these problems. If you are still not exercising, I will repeat what I said last week. GET UP and do something. Your body hates inactivity and wants you to get some blood flowing.

The final article details what happens when happens if you start looking at people around the world and the differences we exhibit between person to person. The medical model views us as all the same, to allow standardised procedures -in the real world we are far from this. Read more about how this applies for your body and getting results.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

Fats, a simple fitness test for you to do and answering the When, Why, How and What's?

2010-07-01T03:25:00.000-07:00

Issue 181:

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one2one nutrition news

The first article is about the Fats, the biggest villain in all of nutrition as we have been led to believe for many a year. The only problem is the studies have never shown that to be the case. The real world does not support it neither, the population is out of shape yet we try to eat low fat. How has your low fat diet helped your body fat? If you are still believing that low fat is the way to get into shape then you need to read this article. If you think saturated fat is still something to fear then you are going to be struggling for results. Take a look.

The second article is to a simple fitness test. It is so important to measure fitness training to some extent because most people miss out on the motivation that getting fitter produces simply because they never measured it. At the same time, other people do not see that their body is bored of their current exercise routine. This is shown by a failure to get fitter. Anyone can take these tests so give it a go.

The final link is from my daily motivational newsletter. It identifies some great questions to ask yourself. They are not quite as easy to answer as they may first appear but they point the way to what you need to do to get results. Answer these for some insight rather than simply doing more of what you always have done which produce the same results that you have always got.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

Fake thin people, Active stretching programme to follow and sprinting slowly towards your goals

2010-06-10T05:18:00.000-07:00

Issue 178:

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one2one nutrition news

The first article is about what I term Fake Thin People. These are people who are apparently in shape despite their lack of effort. They can prove very frustrating to those of us who are trying hard to get into shape. There are different types of Fake Thin people and it is important to understand their influence upon you. Read the article to understand this interesting phenomenon.

The second article is a link to an active stretching programme. Follow the pictures of me doing the routine. This simple warm up prepares you for the day ahead and will often get rid of minor injuries and aches. Try it for five mornings in a row and once again before you go to bed. Let me know how it helps your body.

The final link is from my daily newsletter. This discusses the issue of how to go about achieving your goals. It details the merits of the all out 100% efforts versus the game of moderation. It is important you understand these concepts and apply them as appropriate.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

What to do if someone calls you fat, gut function and a resistance training routine to follow http://bit.ly/9Ucc8Z

2010-06-03T02:03:00.000-07:00

Issue 177:

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one2one nutrition news

The first article is about testing gut function and the mucosal barrier. Your digestive tract is at the core of your health and your immune system is based here. When health deteriorates you can almost guarantee that your digestive system has become compromised. You can test to see the integrity and state of the gut. The first article explains the test which can identify infections, bacterial growth and more. Read the article to learn more about the role and different elements of digestion as well as testing you can do yourself.

The second article follows on from the last two weeks which detailed the types of resistance training you can use. Follow the link to see a sample session you can use to combine almost all the different types. Long term you should separate them out but for a bit of fun try the routine set out. You will need a bit of lifting experience to follow the plan. If you are new to weights then set about learning to do free weights.

The final article which is from my daily newsletter discusses how you should react when someone calls you fat. Though it is rarely said in such a blunt fashion your response to other people implying this is very important. Read the article to understand this whole process and the different elements within it.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

How to control hunger and more types of resistance training

2010-05-28T00:23:00.000-07:00

Issue 176:

Hunger! How to control it and what it means for getting results.

Different types of resistance training - Part 2

Daily Motivation Tip - Filling that void

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one2one nutrition news

The first article is about hunger. Many of you reading this will suffer from strong hunger pangs, have to eat 5-6 times a day and resist cravings left right and centre. This is not a nice place to be nor is it optimal for results. Read the first article today to understand what frequent hunger means and how it affects your chance of getting results.

The second article continues on from last week. Here I detail four more types of resistance training techniques and how they should be brought together within a training plan. Do not be one of those people who do the same weight programme week in week out and then either stop making gains or just give up.

The final article from my daily newsletter is about filling the void. It is all very well saying stop eating this, or drinking that. However, for most people the food or drink is fulfilling an emotional purpose. Therefore you will need to replace rather than simply remove the behaviour. Read more about this today and follow the Mind-Body change exercises at the end to start Changing Your Thinking and Changing Your Shape.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

How to Eat less, Discovering Food Sensitivities and the different types of Resistance Training

2010-05-20T04:53:00.000-07:00

Issue 175:

Testing for Results - MRT Test - Identifying type 3 and 4 food sensitivities.

Types of Resistance Training Techniques - Part 1

Daily Motivation Tip - Eating Less

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one2one nutrition news

The first article looks at the Mediator Release Test (MRT). This test uses a blood sample to identify what type 3 and 4 food sensitivities you have. This is important because these adverse food reactions can occur up to three days after eating a food. Therefore, you could eat an apple on Tuesday and sneeze on Friday. This makes detection very difficult. The article discusses the other types of food sensitivities as well. Read more about this whole issue as it is a major blocking factor which prevents most people getting the results they want.

The second article is the first part about the different types of resistance training technique you can use. There are eight in total and the first four are discussed here today. It is important to understand this as most people just use one technique all their lives while it is vital to rotate between the different strategies.

The final piece from my daily newsletter discusses how to reduce the amount of food you consume. This looks at it from the angle of helping the planet and also your body. Take a read of the article and spend some time answer the mind-body change exercises at the end.

Hope you are well

Ben Wilson

One2one Nutrition

Personal training London - Your London personal trainer,

Metabolic typing advisor and EFT - Emotional freedom technique Therapist

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

When exercise feels hard but you are not getting fitter! Plus, Hair analysis and group advice

2010-04-29T04:02:00.000-07:00

Issue 171:

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one2one nutrition news

The first article is about hair analysis and what it reveals about your body. I am a big fan of hair tissue samples because it is the only test that shows how your body has been acting over a three month period. Through analysing the hair you can see toxic metals levels as well as those of each nutrient within the body. The test does not show what is happening at cellular level (Use the Metabolic Typing Test for that) and thus cannot be used to determine what foods to eat but it can be used to show the overall health and fatigue status of your body. Read more in the first link why this is an important thing to do.

The second article looks at a common problem with regular exercisers made even worse by the fact that no one notices it. This is the problem of when exercise still feels like hard work yet actually you are not getting any fitter. Reaching a fitness plateau is a natural side effect of how the body adapts and is not a problem if you are aware of it. As most people do not measure their fitness, it can, therefore, be a great problem. Read more in the article today.

The final link is from my soon to be released daily motivational newsletter. Today I discuss the problems with group advice in general and how it is easy to be a successful "Guru" yet also very hard to get results across the board. Read this as there is a good chance your results could be suffering to some degree because of the problems with group advice and how most people try to go about it.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

What your body shape means for losing weight and the foods you crave. Plus learning to run.

2010-04-15T01:48:00.000-07:00

Issue 170:

What your body shape means for losing weight &the foods you crave

Learning to run

Daily Motivation Tip - What getting into shape isn't!

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one2one nutrition news

The first article discusses how what your body shape implies about your endocrine and hormonal system. Last week I discussed how stressors affected the hormonal system which influences your weight. This week it is about your genetic strengths within your endocrine system and how this affects where you store your body fat. As well as storing fat in different places you will also find food cravings vary from one person to another. This is linked to body fat patterns and is all discussed in today's article.

The second piece is perfect for this time of year. I love taking a run down by the Thames when the sun is out. With summer edging nearer it is the perfect time to start training. Whatever age or standard of fitness you are, almost everyone can learn to run. Read the outline today and start getting that body moving this spring.

The final link is from my soon to be released daily motivational newsletter. It discusses all the things that getting into shape should NOT be about. You may be surprised to learn that many of these elements are what most people base their whole plan upon and no wonder it all falls apart in the majority of cases.

For help and guidance both on line or face to face contact me for more information.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

Are your stressed out adrenal glands the reason you do not get results? Plus, tips to improve sleep

2010-04-08T08:21:00.001-07:00

ssue 169:

Testing for Results - The Adrenal Stress Test - Are your tired out adrenal glands the reason you cannot lose weight?

Sleep your way to better health - How to improve your sleep

Daily Motivation Tip - The memory of your favourite food

Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.

one2one nutrition news

The first article is about your adrenal glands. These two endocrine glands pick up the slack and fight any stressors your body or internal systems encounter. The adrenal glands will help you fight all and everything that comes your way and they are integral to the hormonal balance within your body.

This is vital for any issue discussing weight because your hormonal system is one of the primary mechanisms by which you gain or lose body fat. Years of prolonged stress on your system can cause a change in hormonal patterns within your body. The result is that you are unable to lose body fat even if you are eating and exercising correctly. Luckily there are tests you can take which can reveal the state of these important glands and thus work out an effective plan to get results. Read more by following the first link.

The second article looks at sleep. The amount and quality of sleep you obtain has a direct impact upon the results you get and the functioning of your body. Read the article today to put in place these simple suggestions to improve your quality of sleep and therefore health of the body.

The final article is from my soon to be launched daily motivational tips. Today I discuss the issue of your favourite food and the memory it evokes. Follow the mind-body change exercise to reduce your ties to this food.

With summer fast approaching you can get results and look good by working with me on line or face to face here in South London. Contact me for more information.

Hope you are well

Ben Wilson

One2one Nutrition

Personal training London - Your London personal trainer,

Metabolic typing advisor and EFT - Emotional freedom technique Therapist

50 reasons YOU are not in shape and find out what is really stopping you getting results!

2010-03-18T02:20:00.000-07:00

Issue 166:

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one2one nutrition news

The first article follows on from last week. If eating too much fat is not the reason you are not in the shape you want to be then what is? The video and / or article today outlines more than 50 reasons you may be struggling to get results. This is from looking at the causal factors of health. If you take this approach it will transform your view of results and it will be one big stride in the right direction.

The second article details the fitness profile testing system I Pioneered. It allows you to compare your strength versus your stretching or your jogging. It gives a complete view of that very general term fitness.

The final link is form my Daily Motivational Tips and details the real element that are blocking success. You may be surprised that it is not the thing you think it is.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

Rugby fitness training - Lunging - All you need to know and an example of a Plyometric training session

2010-03-18T02:13:00.000-07:00

Issue 62:

Lunges - Everything you need to know about this underused exercise

Example plyometric session - Get faster and more powerful

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Rugby fitness training

The first article follows on from the squat a couple of weeks back but this one looks at the lunge. In my opinion the lunge is more effective than as squat if you had to only pick one exercise but as you do not include them both! Read today's article to learn the key elements to make the exercise work, the many variations you can do and also the main mistakes people make.

The second article is an example of a plyometric training plan. This workout will really enhance your speed strength which will therefore improve your speed, agility and power. The exercises are simple yet effective and can be performed without any equipment.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

Fats, The Top Ten Gym Mistakes Part 2 and stop offering me chocolates!

2010-03-11T02:33:00.000-08:00

Issue 165:

Fats - Why they can actually make you thin, especially saturated fat!

The top ten gym mistakes - Part 2

Daily motivational tip - If only they would stop offering me chocolates

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one2one nutrition news

The first article today returns to the most confused subject in all of nutrition. Still everyone sits on the too much fat bandwagon despite society consuming significantly lower fat now than previously and despite studies showing the lack of links (they do not get much media attention do they?) and despite the fact most people eat low fat yet are still not at the level of body fat they want.

As the first generation in the history of society to go low fat our 5 billion person strong experiment seems to be showing fairly conclusively that low fat makes you fat! Read the first article today for more information.

The second link is to part two of the article from last week. The most common exercise mistakes I see people make each time I go to the gym are so simple to correct it is madness for you to keep making them and so limit your results. It is a lot easier to read my article than it is to waste a year doing the wrong training techniques.

The final article from my Daily Motivation Series examines the issue of other people offering you food and tempting you to go awry with your efforts. Take a read if this sounds like you.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Fitness Training

A Food Rotation System, the Top 10 Gym Mistakes and why people do not enjoy exercise

2010-03-04T03:55:00.000-08:00

Issue 164:

A food rotation system for you to use

The top ten gym mistakes - Part one

Daily motivation tip - Why people do not enjoy exercise

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one2one nutrition news

Following on from last week's article on food sensitivities you can use the food rotation system I have outlined in the first article today to decrease the likelihood of you developing new sensitivities and also reduce the effect any current ones may be having on your body. The system is simple, easy to use and will help your body out by introducing some variety in your eating.

The second article is the first of two parts about the top ten gym mistakes. The advice here applies to any exercise really so if you exercise to any extent read the points and ensure you are not making them. I would estimate over 90% of regular exercisers make one or more of the following mistakes. I know I have made almost all of them over the years.

The final article is from my daily weight loss motivation tips. It is about why people do not enjoy exercise. There are only six possible reasons and I have outlined them here. If you do not enjoy exercise it is going to be difficult to maintain it long term. Learn how to like it by following the link.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

Rugby fitness training - Different types of strength and an example strength training routine to combine them all

2010-03-04T03:51:00.000-08:00

Issue 60:

The different types of strength

Example routine - Combining the different types of strength training

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Rugby fitness training

The first article reviews the two types of strength. Contrary to popular belief strength is not simply about how much weight you can lift. When it comes to dynamic sports then the element of time taken to apply the force has to be included when viewing your strength because this has a huge impact on performance

The second article is an example training session that allows you to develop both strength elements and therefore maximise performance on the field of play. Take a look and try it for four weeks.

Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London Personal Trainer
Rugby Titness Training

Food Sensitivities, Resistance Training and the Phoney War

2010-02-25T00:17:00.000-08:00

Issue 163:

Food sensitivities - Could this be the reason you cannot lose weight?

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one2one nutrition news

The first article today outlines a key element of getting results. To move forwards you must not only eat the right foods but equally importantly stop eating the wrong foods. Any food you are sensitive towards is a wrong food. To make matters worse on this subject you will have trouble spotting the effects of these types of food sensitivity because they are so subtle. The best way to test for the problem food is through elimination of any specific food or food group. Only then will its effects be seen.

Resistance training is the most effective form of exercise to stimulate fat loss and help you get in shape. For optimal benefits though it must be done correctly. Read the article today to discover more about the key element that will distinguish between good or bad results

The final article is from my daily motivational tips which will start soon. It is discussing the phony war. A term that can be easily applied to many of our health and fitness battles.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby training

Every eating pattern reviewed and how your plate really affects the starving in Africa

2010-02-18T01:01:00.000-08:00

Issue 162:

Diets explained - Read the pros and cons of every way of eating

Core activation programme - Wake up your stomach muscles

Daily motivation tip - Finish your plate there are starving kids in Africa!

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one2one nutrition news

The first article today looks at the pros and cons of the way you eat currently. The modern era has termed the original meaning of diet, which is the pattern of food you eat, into a period of suffering most people go through at New Year.

However you eat currently from a specific diet to following your food cravings can be found in my article today.

The second link is a short yet important routine you can do to wake up your stomach muscles and activate your core. When this is done expect to see your injuries decrease, you waist appear thinner and you strength go up!

The final link continues my daily motivation tips. This one is about how your plate of food really affects the starving kids in Africa. This is a must read for anyone who had to suffer those words from their parents while growing up.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
London Personal Trainer
Rugby Training

Rugby fitness training - Squats - All you need to know and an example aerobic training session

2010-02-18T00:59:00.000-08:00

Squats - everything you need to know about the king of exercises

Example aerobic training session - Do this 15 minute workout

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Rugby fitness training

The first article details all and everything you need to know about the squat. The squat is often called the King of exercises. Sadly most rugby players do not do squats and of those who do most of them mess it up. Read the article today to understand what you must do before starting a squat programme, the many variations you can use and the main reasons that it goes wrong. You can also learn how to squat heavily without the consequence of not being able to walk for a week. Check it out.

The second article is a short and intense 15 minute aerobic workout. You can do this anywhere, treadmill8ll, track, roads or the rugby field. All too often rugby players avoid aerobic training (almost as much as the Squat rack) and when they do perform it fail to extract the maximum benefits from the hard effort put in. Let me know how you get on with these exercises.

Hope your training is going well

Ben Wilson

Rugby fitness training

Author of Rugby fitness training: A twelve month conditioning programme

Fitness profiling - Defining and measuring the many aspects to fitness

2010-02-12T01:26:00.000-08:00

Fitness Profile - Defining fitness and measuring your fitness.

Fitness is a broad term that encapsulates different traits and abilities. The definition of fitness to one person may be very different to the next person. For example the marathon runner thinks fitness is your ability to jog. The strongman says it is how much you can lift while someone who is into yoga would suggest it is to do with flexibility and balance.

The different definitions of fitness exist not only between exercise types, e.g. flexibility versus strength training but also within the same category. If you have ever watched the TV show 'Superstars' you would see this. Superstars would have professional athletes from different sports compete in various events. You would see an olympic cyclist look very average when he was forced to do a jog and vice versa when the olympic runner was forced to ride on the bike. This is because aerobic fitness is specific to the event you train for.

Creating a new and comprehensive definition of fitness.

During the latter part of 2008 I was trying to find out why I kept getting injured training for my favoured event the 400m sprint. In searching for answers I decided to take almost every possible measure of fitness I could think of to see how my body was functioning.

What I discovered was some very strong points in certain areas but some equally weak points in other areas. As a result I decided to focus on the weak points over the strong points. The result was a very rapid improvement in performance and injuries greatly decreased.

I then set out to create a system that could measure anyone's fitness easily and comprehensively to give you an accurate assessment of your current abilities and thus be able to identify what your strengths and weaknesses are. It would also allow comparisons of different elements of fitness. So you could see if you were better at jogging or squatting and if your posture was better than your body fat level.

The Fitness Profile Test.

After spending some time reviewing the general schemes, definitions and performance levels within element of fitness I have brought everything together into a single Fitness Profile. It uses 26 different definitions of fitness to produce an overall picture of exactly where you are at present. This can easily be put into graph form for simple comparisons and the overall average score tells you the state of body.

The measurements classify you on a 1- 7 ability level, where 1 is poor and 7 is excellent within each category. The goal is not to classify you as good or bad but rather to identify possible weak area and thus understand how best to apportion your training time and focus.

The body is as only as strong as its weakest link so understanding your weak areas will allow you to make progress much more quickly than continuing to focus on your strengths while ignoring your weak links.(like most people do)

Measurement areas

There twenty five different measurements taken in your complete profile which can be grouped under seven broad categories, these are:

Lifestyle and body composition

This refers to measuring your body fat levels, identifying your current nutrition regime and understanding your emotional system. These tests are performed through question and answer or by simple non invasive body fat test using calipers. In addition to this your goals and potential blocks to success may be covered. Though not for use on the fitness profile your weight and clothes size should also be taken. Please note weight is not a reliable measure of progress. Weight is used for strength calculations in many of the other exercise tests.

Aerobic fitness

This refers to your ability to perform cardio exercise. I am a firm believer in jogging as the most functional aerobic exercise the fitness profile is graded based on your ability to run. If you are unable to run due to injury or pain a rower can be used for testing or another form of exercise such as walking. This test may be done via a sub-maximal test, e.g. doing 50% effort and estimating your maximal performance ability or through a maximal effort e.g. going as fast as you can for the set period. If appropriate the test can be done by estimation from yourself without any exercise (requires a knowledge of your current abilities). .

Inner unit functioning

The inner unit refers to the deep muscles that surround and protect the spine. They form the underlying structure upon which the rest of the body can move against. The tests are designed to test your endurance, co-ordination and function of these inner muscles.

Outer unit functioning.

These muscles are foundational to holding the joints and the body in place. They are larger than the inner unit muscles and are concerned with holding the whole body still and static against gravity. The tests are endurance based and involve you holding different poses for as long as you can.

Balance and co-ordination

The goal of these is to look at the ability of your body to balance and co-ordinate on one limb. The test involves trying to balance on one leg in a variety of positions depending on your ability.

Posture and flexibility

The aim of these tests is to identify your flexibility within a squat movement and to analyze your posture. From these tests the key stretches you should be focusing upon can be identified.

Strength tests

The role of these tests is to analyze both your strength and ability to co-ordinate within the six main basic movement patterns. These are your ability to lift, push, step, pull, jump and twist. The exercises are start off easy and build to your current level. The maximal strength in each of these can be estimated from your performance or tested maximally if you have appropriate strength training experience.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training

The Six Hungers, Static Stretching and The Breakfast Effect

2010-02-11T00:59:00.000-08:00

Issue 161:

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The first article today is on one of my favourite subjects - hunger. Almost no one understands truly how hunger is more than just one generalised feeling that comes and goes sometimes with, sometimes without a distinct pattern. Hunger affects everyone differently and this is because there are six different types of hunger. Whichever hunger feeling you are affected by you will need to ensure you have it controlled or it may stop progress.

The second article looks at static stretching. I am a huge fan of stretching and you will often find me doing it in while waiting in line or for the bus. The key to results is identifying the tight muscles to stretch (rather than continually stretching an already loose muscle) and also to use the different stretch methods to maximise gains. When done your energy will leap and your injuries and pains diminish. Read more by following the link.

The final article is from my daily motivation series which will be starting soon. It detail The Breakfast Effect and how most people do not use it to get results.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby training

Rugby fitness training - Different types of weight training and an example routine to combine them all

2010-02-04T06:35:00.000-08:00

Fake thin people and how they affect you

2010-02-04T06:32:00.000-08:00

Issue 60:

Fake thin people and how they affect you

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one2one nutrition news

The first article today discusses what I term Fake thin People in my new book. This refers to people who are thin despite their efforts and not as a consequence of them. The wonder that is our human body allows some people to stay relatively thin despite treating their body badly while others who seem to pay a little more love and attention to it are out of shape. The issue is not that simple but read the first article if you are tired of people who eat worse than you yet are in better shape. If you are one of those people then take a look at the article too as you will need to measure your progress in other ways than body fat.

The second article looks at aerobic training and details what it is and how you can start doing it today! Everyone should do aerobic training in some form though it is less than the amount most exercisers would think. Read the article to find out more about all aspect of aerobic training.

The final article is from my soon to be released daily motivation tips. The article today discusses the role of how you should and shouldn't feel on your way to great results.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip

Which meal of the week is the most important and measuring your exercise abilities

2010-01-28T04:36:00.000-08:00

Issue 158:

How many meals must be right and which is the most important?

Measuring exercise - Do these simple tests and chart your progress

Daily motivation tip - Seeing what you want to see

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one2one nutrition news

The first article today looks at the issue of weekly balance with your meals. It details how many meals you must be getting right each week for results. You may be surprised by which meal is the most important and also by how most people have got it all wrong when it comes to judging their progress. One thing is for certain though, your body will let you know the results.

The second article details some simple ways to measure fitness. One of the greatest benefits of exercise is the encouragement you receive when you notice the improvements you have made. Sadly many people miss out on this because they didn't take a measurement in the first place. It is also important to take regular measurements because your body will stall if your training programme is not varied.

The final article is from my soon to be launched daily motivation tips. This article discusses how we often see what we want to see when it comes to our health and fitness rather than seeing the real facts.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby Fitness training information and coaching

5 simple tips to get in shape, 4 areas of exercise and 3 free exercise classes London

2010-01-21T08:32:00.000-08:00

Five simple measures to help you get into shape

Four areas of exercise - Are you covering them all?

Three free exercises classes - Join me here in Clapham to get fit

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one2one nutrition news

The first article today outlines five very simple measures that anyone can do immediately that will contribute to helping you lose body fat. For some people getting into shape can be very easy to do while for others its a difficult challenge. If you find it a struggle then these tips are ideal for you because they work on areas that you are probably not addressing and hence you are finding it a struggle.

The second article is about exercise. Many people are embarking on an exercise routine which is fantastic. However, to really enjoy the benefits of exercise you must include all four areas. When you do this you will feel amazing and you will get greater results. In general most exercisers do too much of one type at the expense of the other three areas. See which one you favour in your routine. If you have no exercise routine then definitely read this and begin doing them all. Start with whichever one appeals the most that you can do now!

The final article is for those who live in and around Clapham. Come join me on the track in Battersea Park on Friday nights and Sunday mornings or enjoy some exercise with an informal game of touch rugby on the common. Both groups are free and are a great way to get in shape. The athletics track is one of, if not the best place to shed body fat and look great, while touch rugby is such fun you will barely notice yourself doing exercise.

Hope you are well

Ben Wilson

One2one Nutrition

Personal training London - Your London personal trainer,

Metabolic typing advisor and EFT - Emotional freedom technique Therapist

Rugby fitness training - Clever and stupid ways to lose weight and New Year Resolution considerations

2010-01-21T08:29:00.000-08:00

New Year Resolutions - Key considerations before you begin

Clever and stupid ways to lose weight

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Rugby fitness training

The first Rugby Fitness Newsletter of 2010 has been slightly delayed because I have been in Central America. I am now back in the UK and things are firing up again. 2010 will have many new articles, training programmes and latest techniques to keep you at the forefront of rugby training and getting into great shape.

The first article today starts with an outline of five questions you must ask yourself before deciding on how to approach any health and fitness resolutions. Do take a look at this article because the vast majority of people fail each year to achieve their health and fitness goals.

The second link is about both clever and stupid ways to lose weight. As most people make a resolution to lose weight and get fit you need to be aware of what method you are going to take to do this and how likely it is to get results.

Hope your training is going well

Ben Wilson

Rugby fitness training

Author of Rugby fitness training: A twelve month conditioning programme

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Fake Thin People - Who are they and how do they affect you?

2009-10-15T02:21:00.000-07:00

Fake Thin people - Who are they and how do they affect you!
Breaking an exercise plateau - Periodization
Join my free shape up challenge - Eight weeks to get in shape!

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One2one Nutrition news

The opening article covers the subject of fake thin people. These are people who are thin in spite of their actions not because of them. Fake thin people are a disaster for the average person because they look good yet if you copy their behaviours you will get disastrous results.

There are different types of fake thin people from those who just eat junk and still look fine to those who deny that they try to keep in shape. It is important for you to be able to distinguish the different types and then take this into your evaluation of their advice etc.

Fake thin people certainly do annoy me as they are a large part of the confusion that is out their in the world of getting in shape. At the same time you have to appreciate the amazing display of uniqueness the human body has within our population. We may look similar but we are also very different at the same time. This is why different people need different foods, exercise routines and behaviour coaching.

The second article looks at the issue of being stuck on a exercise plateau. As amazing as exercise is it t can be very misleading to the uninformed. This is because it will always get you sweating, out of breath, a burn in the muscle but it may not mean you are actually getting fitter. An exercise plateau is just that, the body gets a workout but it does not respond by becoming fitter. It sounds a contradiction but I would estimate 80% of regular exercisers if not more are stuck at this exact point.

Read the article today to understand how periodization, the science of structured programme design can overcome this.

The final link is to my Ten Week Shape Up Challenge. It is not too late to join in, we still have 8 weeks to run! Many people have already shed a lot of pounds. In addition, it is totally free! If you like my messages then get these daily and be able to speak to others on the forum. Follow the link to join me on this Facebook group.

If you are ready to achieve results contact me for a sample personal training session if you are in London (Clapham) or to discuss my on line results programme if you live further afield.
Hope you are well

Ben Wilson
One2one Nutrition

Personal training London - Your London personal trainer,
Metabolic typing advisor and EFT - Emotional freedom technique Therapist

Every diet explained, aerobic training and how Janet quickly lost a stone.

2009-02-04T04:53:00.001-08:00

The pros and cons of every possible way of eating.
Aerobic training - How and why to do it.
How Janet lost a stone in time for Christmas.

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One2one nutrition news

I write the newsletter this week with a beautiful view of the snow across London. The first article is an over view of every possible way of eating. Whether you are following one of the main stream diets or simply eat what you like the good and bad points of each method can be found. There are so many different diets out there. One contradicting the other.

Metabolic typing is the only system that allows for differences between two people and also accounts for how your body changes during your lifetime. Often I work with people after they have tried a strategy that worked for them previously but no longer does.

The second article follows on from last week's learning to run article. This time I take a more general look at aerobic training detailing how and why you should be doing it.

The final article is about how a lady I worked with before Christmas. She got some very fast results body fat wise and also so great changes in health and energy.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Why you must rotate your foods and sleeping your way thin.

2008-12-03T09:48:00.001-08:00

A food rotation system for you to use and why you should use it.
Sleep yourself thin - How rest plays a role in weight loss.
How I helped a Fijian rugby province to their best ever finish.
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One2one nutrition news

The first article follows on from last week's article on Food Sensitivities. As creatures of habit we often keep eating the same foods over and over. The average person eats only 17 different foods.

Eating the same foods greatly increases your chances of food sensitivities occurring and suffering the many problems they bring. A highly effective way to avoid this is to use some sort of food rotation within your diet. I have outlined a proposed strategy for this.

The second article details sleep and the importance it has upon your health. Today's society is so hectic that sleep is often the first thing that gives way in a crammed schedule.

Sleep however is the time when the body can recharge and repair tissue. A healthy body will have less reason to store body fat. Follow the tips outlined here to improve your quality of sleep.

The final article details the great success the Fijian rugby province of Northlands have had since I started sending them training programmes 10 months ago. I have some great memories of Fiji since the time I spent a week there in 2003. I am glad I helped the province to their first ever cup win. Read about their story in the final article.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.
Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby Fitness Training - How I helped a Fijian province to their best ever finish and components of a training program

2008-12-03T09:43:00.000-08:00

How my fitness plans helped Northlands Fijian Province to their best ever finish.

Individual training - What components must go into a training plan?

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Rugby fitness training

The newsletter today starts with a link showing the great success the Northlands rugby province of Fiji have had this year. Around 10 months ago I started supplying them with training programmes to follow.

The results have been fantastic in a very short space of time. Read the article today for full details of how the programme helped them.

I have been saying for a very long time that team training by the vast majority of rugby clubs leaves the players under exposed and ill prepared for the demands of an actual match. The standard of fitness of the average rugby player is much worse than for other sports.

The great thing though is the astute coach can make massive gains by simply using an effective training programme to help them climb the league table.

The second article is detailing the various types of training that must come together for you to optimally optimise your physical abilities and be prepared for all the different aspects rugby throws at you.

If you need any help to maximise your abilities and dominate on the rugby field then consider my Rugby Mentor or Rugby Nutrition courses.

Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT) London personal trainer Rugby fitness training information and coaching

Are these 'healthy' foods making you fat? Plus an active stretching routine for you to follow.

2008-11-27T06:19:00.000-08:00

Top articles:

Are these 'healthy' foods making you fat?
Active stretching - Do this routine daily to ease injuries and feel great
EFT for asthma - Read how a Doctor used EFT to reduce wheezing.

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One2one nutrition news

The first article discusses food sensitivities. Your body can become sensitive towards any food. The more you eat a food the greater the likelihood you will become sensitive towards it.

This is causing a huge problem now because so many people are sensitive towards the very foods that are touted as 'healthy' by the mainstream media and experts. Read the article today to discover the most common foods that could affect you.

The second article follows on from static stretching last week. This covers active stretching. If you follow the set out routine each morning you will feel much more flexible and energised for the rest of the day. Repeat each day and you will soon notice some longer term changes.

The final article is about how EFT was used to reduce asthmatic symptoms in a doctor. The principles in this piece are applicable to any physical symptom. EFT is so quick to do you have everything to gain by trying it.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby fitness training - How to build muscle and core strength.

2008-11-19T06:55:00.000-08:00

How to build muscle - Fast and effective methods to build mass.

The core - The heart of your strength and performance.

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Rugby fitness training

It was another great weekend of rugby and I am sure you noticed just how big most of these professional rugby players are these days. As you will know there is more to rugby than size yet it is still a big goal for many players I work with.

The first article today cuts to the chase and details how you can rapidly gain muscle and do it in a way that will help your rugby performance and make you bigger.

The second article revisits the core. It is amazing how many players do not incorporate these techniques despite the wide spread publicity about it. The article today explains how to activate and strengthen the core muscles. Revisiting the core is the fastest way to become functionally strong on the rugby field.

If you need any help to maximise your abilities and dominate on the rugby field then consider my Rugby Mentor or Rugby Nutrition courses.

Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

What your hair can reveal about your body, static stretching and EFT for phobias

2008-11-19T06:52:00.001-08:00

What hair mineral analysis says about your body.
Static stretching - Use these techniques to ease injuries and feel great
EFT for phobias - How a 50 year phobia disappeared in moments.

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One2one nutrition news

The first article introduces you to hair mineral analysis. Recently I completed the next level of metabolic typing testing. This further study takes an even deeper look into the body and introduces detoxification procedures.

A hair analysis shows what minerals are found within the hair and what this means in relation to your body. Hair analysis allows you to track heavy metals within the body and gives us an indication of how the adrenals, thyroids and other internal systems are functioning. Read more in today's opening article.

The second link is about static stretching. It is amazing how spending just 30 minutes stretching can make you feel like new. Often an exercise session is more wisely spent stretching and focusing on your breathing than smashing yourself on the treadmill.

If you have any injuries, generally feel stiff or have low energy then you need to read and apply the suggestions in the article today.

The final article shows why EFT has sprung from nowhere to world wide usage. It is because in many cases you can get results in less than an hour for problems people have suffered for years. In this example it takes just 15 minutes to remove a 50 year old phobia of open spaces. What phobias or fears do you have that you would love to get rid of?

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Detoxification procedures

2008-10-09T04:25:00.000-07:00

I am a balanced metabolic type. Accordingly I follow the appropriate metabolic typing diet plan. I also take the supplements designed for my metabolic type. This includes a specific formulation of multivitamin and various aids for digestion.

I recently did a hair analysis which revealed slight disturbances in the mineral ratios which suggests the body is in a resistance stage of stress. It also suggested metal contamination within the body. I therefore started undergoing various detox procedures to allow the body to sequester the metals and toxins out and thus allow the body to improve its metabolic efficiency.

Detoxification procedures

Over the last few months I have been doing various detoxification procedures. These include.

Coffee enemas

This technique has been around for a long time but more recently gained attention as it was used as part of Gerson cancer therapy. The idea is that the coffee solution is directly absorbed by the liver which causes it to become excited and work at a much higher rate therefore clearing toxins more effectively.

It is done by simply making a coffee solution using ground coffee and boiling water. After cooling the temperature of the liquid it can then be directly put into the colon and takes around 15 minutes. This is long enough to allow the blood stream to go through the liver 5 times.

Cell cleanse

This is designed to push the body into an alkaline state by consuming fruits, vegetables and Magnesium citrate. This draws acidic toxins from the cells.

Liver gall bladder cleanse

Designed to remove the gall bladder of any gall stones it is performed by drinking large amounts of apple juice for the preceding few days to the cleanse. On the day of the cleanse the gall bladder duct is relaxed through Magnesium citrate and a large amount of oil is consumed to force the gallbladder to contract. On doing this it expels any gall stones that have built up.

Colon cleanse

Through drinking a clay type solution and large amounts of water a gel like structure if formed within the colon. This is combined to a coffee enema and massage to clear the built up dry fecal matter on the inside.

Parasite cleanse

This is designed to kill parasites that may be living in the gut and draining the body of energy. Certain solutions are taken each day over a one / two month period while avoiding certain foods.

Skin cleanses -

Skin brushing.

Brushing the skin clears the pores and removes dead cells therefore allowing the skin to more effectively fulfil its function of heat regulation ad detoxification

Epsom salt bath.

The Epsom salts are believed to aid the skin and help the body recover through vital salts

Apple cider vinegar bath

Designed to aids the skin through the acidic Ph of the vinegar on the skin.

Castor oil skin rubs.

Mixing half castor oil and half olive oil then taking a bath it is believed to draw toxins from the skin.

What your body shape means for losing weight and how my client lost 25 Kg and 10 inches around his waist

2008-10-09T04:18:00.000-07:00

Top articles:

What your body shape means for weight loss.
Aerobic training - How to get fitter and in better shape.
Ghislain - 10 inches and 25 Kg down and still going.

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one2one nutrition news

The first article explains how your body shape influences weight loss. I am sure you have noticed that people store body fat in different patterns. This is indicative of the functioning of the major endocrine glands within the body.

The reason that this is important is because it is linked to food cravings and explains why people have different food cravings to each other. If you are relying on the foods you crave then this could be causing you to store body fat. Read this article for more information on this and how to use this information to get results.

The second article looks at aerobic training. Everyone should be doing this in some form. It ranges from something as simple as going for a walk to running a marathon. The key is getting the intensity right to get results. The article today details this.

The final article revisits my client Ghislain. He has lost over 25 Kg of fat and 10 inches around his waist. Read how he did it and see the amazing after picture.

Four months on from when I first posted his story he has lost still more fat and played rugby for the first time in two years last weekend. The difference being the last time he played he was a prop (generally the slowest and heaviest guy on the team) and now he is playing in the backs (Faster and smaller guys). Great stuff Ghislain.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby Fitness training - what hunger means for gaining weight and losing fat.

2008-10-09T04:16:00.000-07:00

Top articles:

Hunger - what it means for gaining muscle and losing body fat.
How EFT improved goal kicking.

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Rugby fitness training

The first article today covers hunger and the effect it has upon both gaining muscle and losing fat. Hunger is a sign that the body it wants something and this should be respected.

I have just finished a two day cell cleanse detox for the next level of my metabolic typing programme. It was the first time I have been hungry for 3 years since I started using metabolic typing. Luckily though it was just for two days. If you are one of those suffering long term with hunger then today's article is a must read.

The second article is a link to the EFT website. It reports on a study done in Australia where using Emotional Freedom technique prior to taking a conversion at goal significantly increased the conversion rate. A must read for any kicker and the underlying principle can be applied to every aspect of rugby performance from line out throwing to tackling.

If you need any help to maximise your abilities and dominate on the rugby field then consider my Rugby mentor or Rugby nutrition courses.Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip

On line metabolic typing, fitness training and emotional freedom technique (EFT)

London personal trainer

Rugby fitness training information and coaching

The science of metabolic typing

2008-10-02T03:50:00.000-07:00

Top articles:

The science of metabolic typing and weight loss.
Avoiding an exercise plateau.
EFT and learning to like foods you hate.

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One2one nutrition news

The first article today focuses upon the underlying science behind metabolic typing and how this is applied to weight loss. The article details how your body functions at cellular level and what this means for achieving your health and fitness goals.
The second article delves into a common problem amongst exercisers. That is, how to avoid reaching a plateau. The key to exercise is that you are getting stronger and fitter from month to month.

Most regular exercisers are stuck on a plateau and they are actually not getting fitter. Signs to look for include boredom with your exercise routine or an inability to increase the level you are performing. Read how to avoid this and to rapidly increase your fitness.

The final article is an interesting one about how EFT can be used to change your taste surrounding certain foods. All too often we have a hatred for a particular food that goes beyond the actual taste.

This comes from our previous experiences where often our parents forced us to eat a food that was 'good for us'. The result is a hatred not related to the actual taste. The article today details how EFT can be used to remove this.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Exercises to lose weight - Do them at home or follow this gym programme

2008-09-29T02:41:00.000-07:00

Top articles:

Effective home exercises for weight loss.
Effective gym exercises for weight loss.
EFT and helping physical pain.

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one2one nutrition news

The newsletter today focuses on exercise and what you can do to help yourself get in great shape whether you have access to a gym or from the comfort of your own home.Exercise has many benefits beyond just weight loss to justify committing to a programme as part of your daily life.

The fact most people have a fear of or dislike of exercise is a sad state of affairs. I have not met one person who doesn't feel better afterwards and thus enjoy exercise when they learn the different forms it can take and different ways to do it. I highly recommend you read the articles above to see how you can put in place a long term exercise strategy which will help you both physically and emotionally. There is nothing stopping you from starting a programme today!

The final article is about how EFT can be used to aid physical pains. Tying in closely to the above articles is how many people cite injury as a reason to not do exercise. This is a poor excuse. Exercise can always help an injury in some form. On top of that why not apply EFT to reduce the symptoms as well. Read the final link today to see how.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby fitness training - Stretching - How to increase speed and strength while reducing injuries.

2008-09-29T02:40:00.001-07:00

Top articles:

Static Stretching - improve speed, strength and fitness.
Active stretching - Prepare the body and remove minor injuries.

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Rugby fitness training

The newsletter today focuses upon flexibility and the two types of stretching you should incorporate as part of your routine.

Static stretching should be used to restore ideal posture to your body. When your body is in perfect alignment you are naturally stronger, faster and fitter because your body moves more efficiently.

Read the first article today for more details on stretching which includes new techniques that can be much more effective than your usual 10-20 second hold.

The second article is about active stretching. This type of flexibility is used to mobilize every joint before training or playing. It also contributes to developing ideal posture and can often clear up minor injuries. Follow the set out exercises in the article today.

If you need any help to maximise your abilities and dominate on the rugby field then consider my Rugby mentor or Rugby nutrition courses.

Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Hunger, What it means for losing weight.

2008-09-26T04:25:00.000-07:00

Top articles:

Hungry all the time? - How this affects losing weight.
Never hungry? what this means for losing weight.
Do you crave a particular food or drink? How to stop this effortlessly

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one2one nutrition news

The newsletter today covers the issue of hunger and how it impacts upon losing weight. When it comes to hunger it is a great example of how we are all different. For every person you find who has strong hunger and eats every couple of hours you will meet someone who can miss a meal without the slightest problem.

It is not that either one of these is better than the other. It just shows how your oxidation rate within the cells is operating. Depending on this different people need to eat different foods. Read the article today to discover what your hunger pattern means for losing weight and being in great health.

The final article discusses the other reason people eat. Which is because of a craving caused by an emotional or behavioural reasons. This is a great article which details how one lady only had cravings for Budweiser beer and not just any old beer. This was because this brand of beer had particular emotional attachments for her.

The lessons here can be applied to anyone by just substituting the name of the food or drink you crave. It also reminds me of how powerful emotions are in shaping behaviour and why companies spend billions of pounds trying to attach a good emotion to their product.

These days marketing is particularly aimed at Children because they are easily influenced and then you have a customer for life. Take a look at those Children's toys you get in MacDonald's. A marketing strategy to create a life long customer.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby fitness training : Clever and stupid ways to lose weight and a sprint training programme to follow

2008-09-26T04:20:00.000-07:00

Clever and stupid ways to lose weight.
Follow this example sprint training sessions to get faster.

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Rugby fitness training

The first article focuses on different strategies people use to lose weight and be in shape for the rugby season. Some of these are excellent methods to take while others are stupid.Read the article today to see what points you can take on board and which behaviours you should drop if you are trying to trim down and look great.

The second article gives you an example of a sprint training session plan you could follow to improve your fitness. It is aimed at increasing your anaerobic base. This is important as speed is built on top of this foundation. Follow this session for a few weeks and see your fitness, speed endurance and base speed improve.

If you need any help to maximise your abilities and dominate on the rugby field then consider my Rugby mentor or Rugby nutrition courses.Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby fitness training - Adopt this attitude for long term success and team training

2008-09-05T06:47:00.000-07:00

Top articles:

Take this attitude towards your training to ensure success.
Team training - Does your club get it right?

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Rugby fitness training

The first article focuses on a single mental strategy that I have seen help numerous people attain results.The article details adopting a better or worse approach to your training and eating. When this approach is taken you are able to make choices and decisions from a different perspective. It removes the all or nothing approach which destroys consistency in most people. Take a good look at this article and incorporate this principle into your own mind set.

The second link is about team training and the approach most clubs take. For a long time I have stated that rugby clubs are too soft and as a general sport rugby players show nowhere near the mental toughness or desire for fitness compared to other sports.

There are few other sports out there that do two months fitness work followed by 10 months of nothing except for the odd occasional fitness session. It is a disgrace, trust me, if you go down your local athletics track, running club or martial arts school you will be doing fitness session in session out. Why rugby doesn't do this baffles me and it is no surprise to see players who are not in good enough shape to handle the demands of Rugby.

In the second article I outline some things team sessions should be incorporating to counter this.

If you need any help this off-season to maximise your abilities come the start of next season then consider my Rugby mentor or Rugby nutrition courses.

Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

How to increase muscle or gain weight and how my client lost 7 inches on his waist in just a few months.

2008-09-05T06:36:00.000-07:00

Top articles:

How to gain muscle and increase your weight.
Resistance training benefits - Lose weight and rehab injuries.
Chris Wearden - How my client lost 7 inches in just a few months.

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one2one nutrition news

I spend most my time talking about how to lose weight and thus often overlook the people who are interested in gaining weight or muscle. The first article today details the key factors you need to consider to increase your weight.

The second articles details resistance training and the many benefits it brings. If your goal is to lose fat then this training method will propel you along. If you want to gain weight it is essential also.

For those who have injuries and aches doing resistance training will often remove your pain if done in combination with intelligent stretching. The final benefit is that it allows you to be strong and active whatever age you are.

The final links is the about my client Chris Wearden. He came to me this Easter and used the gym for the first time in his life and a good 20 years plus since his last bout of exercise.In just 5 months he has transformed himself by losing 7 inches around his waist and dropping 3 stone. Take a look at the great before and after pictures and use his efforts as inspiration to transform your body. Great effort Chris.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby fitness training - How to gain muscle and sprint training

2008-08-07T09:07:00.000-07:00

Top articles:

How to build muscle - Gain mass for next season.

Sprint training - Out pace your teammates this pre-season.

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Rugby fitness training

The first article today details how to build muscle. The desire to gain weight is often the main goal for players in the gym. I feel the focus on gaining size is a detriment to most players training routines. Contrary to popular belief it is the strength of a rugby player that determines on field success not the size of their muscles.

Traditional body builder training does not produce the same improvements on the field as traditional strength training. The article today details how to gain muscle and optimize your body for the rugby field.

The second article covers sprint training. This is one of the most important areas for training and one that sadly is not really done in team training. There is no substitute for speed and the article today details the different types of speed and ways to improve your ability.

If you need any help this off-season to maximise your abilities come the start of next season then consider my Rugby mentor or Rugby nutrition courses.

Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

The history and evolution of Metabolic typing, static stretching and how my client lost 2 dress sizes.

2008-08-07T09:02:00.000-07:00

Top articles:

The history and evolution of metabolic typing.
Static stretching - Start today and feel the differences within days.
Charlotte Walker - 2 dress sizes down and now free from back pain.

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one2one nutrition news

The first article reviews the evolution and history of metabolic typing. The science of Metabolic typing is based on the theory of adaption. Which states animals (including humans) adapt to the land before them through natural selection.

The article looks at the more recent developments of the science which started with Weston A Price and his global study of how different tribes consume different diets depending on their location around the world. Read more about how the science developed and why you must incorporate these ideas if you want to optimize your health and fitness.

The second article looks at static stretching. I love stretching and find it the perfect way to wind down or relax after an exercise session or week of work. You can do it anywhere from in front the TV to down the park. Today's article gives you an overview of how, what and why you should stretch.

The final piece is a case study about my client Charlotte Walker. She came to me just before her birthday with the goal of losing weight and easing her back pain. She is now 2 dress sizes down and free from her back pain. Read about how she did it in the final article today.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby Fitness Training newsletter - what hunger means for gaining muscle and core training.

2008-07-04T04:40:00.001-07:00

Hunger - What this means for building muscle and getting results.

Core training - Get your middle strong and watch your strength go through the roof.

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Rugby fitness training

The first article today relates to hunger and what this means for your results. Most rugby players take hunger as a sign they have the green light to eat any old rubbish because they train so much. This is lunacy and explains the lack of 6 packs in any rugby dressing room.

What hunger really means is discussed in the first article and you can use the form provided to eliminate its effects and dramatically improve your results from training.

The second article revisits Core training. Often this area is overlooked by players yet it forms the foundation of speed and strength. I would urge you to read the article today and ensure you are using these techniques within your training plan.

If you need any help this off-season to maximise your abilities come the start of next season then consider my Rugby mentor or Rugby nutrition courses.

Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip

What is a metabolic type? Do you breathe correctly? and EFT for a headache.

2008-07-04T04:39:00.000-07:00

What is a metabolic type?
Do you breathe correctly? Exercises to improve your technique.
Using EFT to remove a headache.

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one2one nutrition news

The first article this week is a tiny bit on the scientific side but it allows you to understand further about Metabolic Typing. When it comes to nutrition discovering your Metabolic Type is the single biggest measure you could take. The first article details what a Metabolic Type is and what this means.

The second article relates to breathing technique. Most people think because they are getting air in and out of their body they must be breathing correctly. The reality is most people have faulty breathing patterns. It is an area I am focusing on now as a key criteria for improving my own fitness levels. The article gives you some exercises you can do.

The final article relates back to one of the classic uses of EFT. So many of my clients have found EFT removes their headache. It should be your first port of call whenever you have a headache or any other pain for that matter.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Gym exercises to get in shape and an example metabolic typing diet plan

2008-06-20T04:48:00.000-07:00

Top articles:

A metabolic typing diet plan - See the different foods you may need.
Effective exercise for weight loss using your gym.
Beverley Colley - Read how she lost 2 stone using metabolic typing.

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one2one nutrition news

One of the biggest fallacies in health and nutrition is that there is a one size fits all diet that will work for all of us. Metabolic typing has different nutrition plans for different people depending upon how your body is functioning

The first article today shows two metabolic typing diet plans. You can see how different foods have contrasting effects on the body. Though these cannot be followed unless you know your metabolic type they will hopefully serve to show that no two foods have the same effect. Remember if you are not getting results now there is a good chance the foods you are eating may not be healthy for your body.

The second article details some exercises you can do in the gym to accelerate and promote weight loss. The combination of correct exercise and correct eating is an irresistible force when it comes to weight loss.

The final article is a short review of my client Beverley Colley who lost two and a half stone in almost no time. She is now looking and feeling great. It is always great to see large transformations in body weight as it has such a great influence in all areas of your life. Well done Beverley.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT DipOn line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby fitness training - Resistance exercise and common gym mistakes

2008-06-20T04:46:00.000-07:00

Top articles:

Common mistakes seen in the gym - Be sure you avoid doing these.
Resistance training - Increase your speed, strength and size.

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Rugby fitness training

There were some good matches of test rugby this weekend and a sensational try by Shane Williams against South Africa. At the moment the Welsh winger is one of the best in the world. Despite being tiny he is credited as being one of the strongest in the weights room and this is crucial to his success.

The articles today discusses the gym by giving an overview of the most common mistakes made by players and how you should use the gym to focus on strength training.If done correctly you can increase your speed, strength and size in the gym. Most players just focus on trying to build size and often are ineffective at this.

Ensure you read both articles to discover how you can maximise your training plan for on field improvements.

If you need any help this off-season to maximise your abilities come the start of next season then consider my Rugby mentor or Rugby nutrition courses.Hope your training is going wellBen Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Why you crave certain foods, breaking an exercise plateau and EFT for knee pain

2008-06-20T04:41:00.000-07:00

Top articles:

Why you crave certain foods and how this relates to your body shape
Are you exercising but not getting fitter?
EFT to remove a chronic knee pain.

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one2one nutrition news

We all crave foods from time to time. A food craving can come from a nutritional need, a desire for water or from an emotional and behavioural connection to eating.

The first article details the different types of foods people crave. This can vary greatly between any two individuals. The article shows how this is linked to your body shape and what you can do with this information. The reality of food cravings is they are just a symptom of another problem. They are either from a miscalculated nutrition programme or a sign of emotions which need addressing.

The second article discusses hitting an exercise plateau. This is a common problem for regular exercisers. The goal of exercise should be on making you fitter and stronger week by week and month to month. Many exercisers are not actually getting fitter nor stronger because their body has become bored with the exercise programme.

Read more about this in the second article.The final link details an EFT case study about a 5 year knee pain. I have used EFT in exactly the same way as this article details. It is amazing to see someone's pain disappear before your very eyes but this often happens when you use EFT to address underlying emotions to a pain.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.
Hope you are wellBen Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT DipOn line metabolic typing, fitness training and emotional freedom technique (EFT London personal trainer Rugby fitness training information and coaching

Food rotation - Follow this principle and start losing weight now.

2008-05-29T00:38:00.000-07:00

Top articles:

Food rotation - Follow this principle and start losing weight now.
Aerobic training - Get fit and feel great!
EFT - How could tapping stop this ladies 6 year neck pain & IBS

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one2one nutrition news

The first article today details rotating your foods. As creatures of habit we all like to eat the same or similar meals day in day out. This is not so bad if you are sure you are eating the right meals for your body but most people are not.

Even when you are eating the right foods it is important to try to rotate what you are eating so in any one week you can go two days without consuming any one specific food or food group.

Read the first article today to follow this principle using the system I have set out and watch your body transform over the weeks to come.

The second article follows on from learning to run last week. This is about other forms of aerobic exercise and what to do once you have established the ability to run.

The final article is a link through to the EFT website. Most people do not believe the mind nor emotions are connected to your physical body. This is a little ironic as most people understand the placebo effect which is the other side of the same coin.

The article details the effect of EFT on a six years neck pain and also on IBS. When EFT works on physical symptoms it is something that transforms your view point on how the body works. I would encourage you to try this for yourself and see how it affects you.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.
Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

rugby fitness training - Make the most of your off season

2008-05-21T00:46:00.000-07:00

Top articles:

Be awesome next season - Maximise your off-season.
Aerobic training - Maximise your performance for 80 minutes.
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Rugby fitness training

The time is here to transform your performance levels ready for next season. The dynamics of rugby means it is difficult to make major gains in fitness during the season because of all the knocks you pick up. This means your off-season becomes the most important time of the year for your training.

The first article details some key ingredients your off-season has to cover. At the same time the article has links to how you could work with me and guarantee you are in amazing shape come next season.

Working with me you could have your own four month training programme and find out exactly what foods will give you the best possible results.

The second article details aerobic training. This is a fundamental training technique and important for rugby players. Read the article to gain insight into the demands of rugby and how you can match these through aerobic training.

Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

COuld this be the reason you struggle to lose weight?

2008-05-21T00:44:00.000-07:00

Top articles:

Food sensitivities - A major factor if you want to lose weight.
Learn to run - Become a jogger in just a few weeks.
George Fox - 12 months on his great results are still in place. Read how he got his energy back and transformed during my course>>>

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one2one nutrition news

Food sensitivities are a major reason why people fail to achieve the results they desire. A food sensitivity is a subtle negative reaction to a food. Often you will not spot this until the food is eliminated for a good few days. The first article details food sensitivities. If you are struggling to lose weight then this article is a must read.

The second article is a simple plan to have you running in just a few weeks. The summer is here and there is no better time to be outside exercising. Anyone can learn to jog and there is not better time than the present.

The final article details the story of George Fox. I like to keep you posted on how my clients have progressed. You will remember four weeks ago I told you how Anu Brady had maintained her amazing results for over a year. A week before I told you about Ghislain who had lost 21 Kg. He is now down 25 Kg.

Today I revisit the story of George Fox. He was suffering extreme low energy when we began working together. As you can read he made a great transformation and now almost a year later he has maintained and improved upon the results he achieved.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.
Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Why you may gain weight for no apparent reason

2008-05-16T03:54:00.000-07:00

Top articles:

Why you may gain weight for no apparent reason - Your body's changing nutritional needs.
Resistance training - The quickest way to exercise into shape.
Uses of EFT - Clearing emotional events, breaking cravings, controlling physical pain, phobias and more>>>

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one2one nutrition news

Over the last few weeks I could sense that my body felt slightly different. This feeling was accompanied by a gain in body fat of 1% despite doing nothing different. I have seen this many times before and knew I had to re-test my metabolic type.

As I predicted my body had changed and I am now a different metabolic type. This means I need to eat different foods to before.This event is quite common and many of my clients come to me with similar stories about how they gained weight despite doing nothing different. If nothing has changed externally then it must be inside where the changes have occurred. This issue is covered in the first article today.

The second piece revisits resistance training and its effect on losing fat. If you are trying to get in shape fast then this should be the first place of call in your exercise routine.

Resistance training has some unique benefits. One of these is a change to your hormonal environment which promotes fat loss. As with everything in life there are ways to do it right and way to do it wrong. Review this article to be sure you are on the right track.

The final piece details the many amazing benefits Emotional freedom technique (EFT) can bring. I would suggest you look here for a solution to any issues or problems you have had for over a year. EFT is a technique which often works where all else has failed.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Weight loss and exercise in a nutshell

2008-05-08T08:08:00.000-07:00

Top articles:

Weight loss in a nut shell - A fast and simple overview.
Exercise in a nut shell. - A fast and simple overview
Watch this inspiring video of a disabled war veteran's transformation.

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one2one nutrition news

The sun is out here today and it is still not too late to be looking great come the summer. The first article outlines exactly what you need to do to lose body fat and make that happen.

The second article sums up exercise, the different components and how it should be rotated over time. Doing exercise is so easy and fun everyone should have some sort of routine in their life. Read more today for ideas on how to easily put that routine into place.

The final link is to a You Tube video about Arthur Boorman, a disabled war veteran. In this great clip you will see him lose 60 Kg (130 lb) and regain the ability to walk in just under a year. For anyone with a health and fitness goals this is inspirational stuff. It shows just what the human body can achieve when pushed. What ever your goal let this video inspire you to take action today towards attaining success.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Rugby fitness training newsletter - Stretching and flexibility

2008-05-08T08:01:00.000-07:00

Rugby fitness training - Flexibility and stretching

Top articles:

Flexibility - How it influences performance.
Static stretching - What, how and why to stretch.
Active stretching - Follow this programme to warm up.

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Rugby fitness training

The newsletter today focuses on flexibility. This is often a weak area for rugby players.Flexibility is important because it is a foundation upon which efficient and effective movement mechanics can be built.

For success on a rugby field you do not need to be able to do the splits but you do need to be able to perform all the movements demanded by 80 minutes of play.Closely tied into flexibility is having a perfect posture.Through stretching the tight muscles within your body you will be able to restore perfect posture which is when the body is at it's strongest and most efficient.

The first article today discusses flexibility in general, the second focuses on static stretching while the third is detailing active stretching. Read each of these articles to be sure you are covering this element within your training plan.

We are nearing the end of the season, what training plan will you be following this Summer?

Hope your training is going well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Free tele seminar on weight loss and effective exercises at home you can do

2008-04-30T02:04:00.000-07:00

Top articles:

Lead Britain to wellness campaign - My Free tele seminar for you.
Effective exercises you can do at home to get in shape
Using EFT to stop self sabotaging your weight loss.

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one2one nutrition news

The summer is just around the corner and I am taking part in the Lead Britain to wellness campaign. This week I will be presenting a tele seminar on how you can kick start your efforts to get in shape.

Follow the link today to sign up for the free Tele seminar. I will be recording it Wednesday and it should be live on the site to listen to or download shortly afterwards. In the talk I will discuss how to use nutrition, exercise and emotional freedom technique (EFT) to get results.

The second article details effective exercises you can do at home today which could help you lose weight. Stop making excuses and look at these simple suggestions. You could even do some of them while reading this newsletter!

The final article today is about self sabotage when trying to lose weight. So many people struggle to lose weight year after year and this often begins in childhood. The article details how one lady broke her cycle with food and weight loss using EFT.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

what food will make you look great this summer and how Anu went from a dress size 16 to a 10.

2008-04-24T03:17:00.000-07:00

Top articles:

Metabolic typing - What you should eat to look great this summer
Sleep yourself thin - Do you need more sleep to lose weight?
Anu Brady - How she went from a dress size 16 to a 10.
Lead Britain to wellness campaign - Free teleseminar series for you.

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one2one nutrition news

The summer is just around the corner. The gym is busy once more as people eagerly try to get in shape for their upcoming holidays.The first article takes you right down to the basics of getting in shape.

Quite simply, your nutrition lies at the heart of getting results. Central to this is discovering what foods will actually help you lose weight.

Contrary to popular belief there is no such thing as a healthy food per se, only a healthy food in relation to your body. This means we may need to eat different foods to lose weight. Metabolic typing is the system to accurately determine what foods you need to lose weight. Read about it in the first article.

The second article discusses sleep and how it can influence whether you are in shape this Summer. Sleep is an overlooked factor for most people in getting results yet this is when the body can respond to the exercise and good nutrition you have been eating. There are a few principles about sleep you need to understand which are covered in the article.

The third piece is the story of my client Anu Brady. I trained her earlier this week and it reminded me that not only has she gone from a dress size 16 to a 10 she has maintained her results and is still a size 10 a year later. Great stuff! Read about how she did it in the final article today.

One last bit of information is the Lead Britain to Wellness campaign. I have joined up with 9 other personal trainers from across the UK. Over the next ten weeks we will all take a Seminar. I am not sure when I am speaking but do follow the link to sign up for the series. The first 500 places are free. and the teleseminar series begins today.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson
One2one Nutrition

Personal training London - Your London personal trainer,
Metabolic typing advisor and EFT - Emotional freedom technique Therapist

Rugby fitness training news letter -The mental aspects to rugby performance

2008-04-24T03:13:00.000-07:00

Top articles:

Sports psychology - Getting the mental edge in rugby performance.
Emotional freedom technique (EFT) - Control your negative emotions before playing.
Lead Britain to wellness campaign - Free teleseminar series for you

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Rugby fitness training

The first article today is an overview of the psychology behind rugby performance. The goal of sports psychology is to get you to play to 100% of your physical abilities and potential.The mind is the key in almost everything you do in life and playing sports is no different. Read todays article for elements to consider about your mind set during a game.

The second feature is on Emotional freedom technique (EFT). This powerful tool can transform your mind set, remove negative emotions or concerns about performance and even help physical injuries.It is rapidly expanding and has widespread application to rugby players.

It is also an invaluable method to be used by people looking to lose weight. It can break connections to foods and allow you to go on to achieve your goals.

One last bit of information is the Lead Britain to Wellness campaign. It is not rugby related but may be of interest to you or your friends/family. I have joined up with 9 other personal trainers from across the UK.

Over the next ten weeks we will all take a Seminar. I am not sure when I am speaking but do follow the link to sign up for the series. The first 500 places are free and the teleseminar series begins today.

Hope your training is going well

Ben Wilson

Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme

How to flatten your stomach and how my client Ghislain lost 21 Kg

2008-04-17T23:11:00.000-07:00

Top articles:

The core - How to flatten your stomach.
What is a healthy food?
Ghislain - How he lost 9 Kg since working with me (21 kg in total)

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one2one nutrition news

The first article relates to how you can flatten your stomach without even losing any body fat. The core refers to the groups of muscles that surround the spine and support your whole mid section.When these muscles are strong they will automatically flatten and pull your stomach inwards.

Read the article today for the full run down on how you can use this area of exercise to look thin and also protect your back at the same time.

The second article talks about the whole concept of healthy food. One of the reasons everyone is struggling to lose fat these days is that we have been conditioned to believe there is one healthy nutrition strategy for everyone. To compound this the one size 'healthy diet' we are told to follow is not the best it could be.

Read this article to learn and understand why the very foods you are eating may be causing you to gain body fat and why there is no one nutrition strategy that everyone should follow.

The final link is a case study from my client Ghislain Juvanon. He has an amazing story to tell and has so far lost 21 Kg. He came to me after already making some great strides on his own.

Working together we have accelerated his progress so that he lost a further 9kg and almost 6 inches around his waist.Take a look at the picture of him holding up the trousers he used to wear just two years ago. They were a full 10 inches bigger.

This story should act as inspiration to anyone who feels they have a lot to lose and finding it a little daunting to start your journey.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

April 11th - Rugby fitness training - How to get a 6 pack and the benefits of plyometric training.

2008-04-11T01:26:00.000-07:00

Top articles:

How to get a 6 pack - Nutrition nutrition nutrition!!!

Plyometric training - Jump, bounce and hop your way to better speed and performance.

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Rugby fitness training

The first article today details the key ingredient to getting a 6 pack. That is your nutrition. You can do all the training in the world but if you do not get your nutrition right you will never a get a six pack.

To have a set of abs you need to reduce the fat over them so your muscle definition can be seen.To get your nutrition right you must eat the right foods, in the right amounts and avoid any foods your body may be highly sensitive towards.

Metabolic typing is the nutrition system tailored to your exact needs to allow you to get the results you desire.Nutrition is such a difficult area for most people because we are all very different. What works for one person will not work for the other.

How do you know if you have got your nutrition right at the moment? Take a look at whether you have or have not got a six pack? Metabolic typing can guide you to find the exact foods your body actually needs not just what you think and hope you need

The second article looks at the subject of plyometrics. To do this type of exercise you need to perform jumps, hops and bounds. These movements charge the muscles to be able to produce force rapidly and efficiently.

Fast and efficient force production is what determines sprinting speed and thus plyometrics are a vital tool for rugby performance.

Hope your training is going well

Ben Wilson

Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

April 11th - Preventing back pain, chocolate cravings and how to stretch.

2008-04-11T01:23:00.000-07:00

Top articles:

How to prevent and rehabilitate knee, back and hip pain.
Static stretching - How to maximise the benefits from stretching.
Chocolate cravings - How to control them using EFT.

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one2one nutrition news

Almost everyone has suffered or currently is suffering from pain in their knees, hips or back. I would say the majority of my clients have a weakness in one of these areas.

Often a weakness is lurking below the surface so the only time you can see the injury is when the body is put through an exercise routine. e.g. your knees hurt when you go jogging or squatting to the floor etc.

The great thing about injuries is that you can remove almost all of them using the simple techniques outlined above. A must read if you have any aches at the moment.

Closely linked to this is the second article on static stretching. I have lost count of how many back injuries I have cleared up using just static stretching. Often stubborn 3 or 4 year injuries just disappear upon the application of some clever stretching.

Stretching is not as simple as it first appears so read the key points in the article today.

The final piece today is a link to the EFT site which details how to address chocolate cravings. This one food can be the main stumbling block to some peoples success.

I have found that you must first identify the mental connection between you and the chocolate (or any other food / behaviour) then use EFT amongst other techniques to remove it.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson
One2one Nutrition

Personal training London - Your London personal trainer,
Metabolic typing advisor and EFT - Emotional freedom technique Therapist

April 7th Newsletter - Exercise psychology, supplements and EFT for pain management

2008-04-07T08:31:00.000-07:00

Top articles:

Supplements - Why some help and some do more harm than good
Exercise psychology - Use these techniques to outwit yourself into exercise and on towards great fitness.
EFT and physical pain - Can you really tap pain away?

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One2one nutrition news

The newsletter today starts off with an article on supplements. I do not mention supplements that much within my newsletters as my main concern is that most people are eating the wrong foods for their body while thinking they are healthy.

Supplements are another area of nutrition where the advice is as confused as ever. In my article today I outline what supplements can be used for, which can be beneficial and how some can do you more harm than good.

The second article is on the psychology of exercise. Following these simple techniques you should be able to trick yourself into exercise every time you put up an excuse not to do some.I find the key is convincing yourself to start doing some exercise.

Once you get going you usually enjoy it and feel grateful you did some. Use the tips outlined in the second article to achieve this.

The final feature is a link to the EFT website detailing how using Emotional freedom technique can reduce and sometimes remove a physical pain.When learning EFT I was astounded when my calf injury from rugby disappeared after one minute of tapping. When the same happened on a client with knee pain I submerged myself in the study of this strange looking but fantastic technique.

Pick from one of the many case studies on the site and try it yourself. You may just be surprised with the results.

If you would like further support in achieving your health and fitness goals then consider some personal training in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson
One2one Nutrition

Personal training London - Your London personal trainer,
Metabolic typing advisor and EFT - Emotional freedom technique Therapist

News letter March 6th

2008-03-07T04:09:00.000-08:00

Top articles:

How many good meals a week do you need for results?
Goal setting - Listen to me discuss how to set your goals.
Top ten mistakes made in the gym - Part 2.

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one2one nutrition news

The first article is a discussion about how many meals a week you need to eat to get results.

It is common to see people blaming a meal out on a Saturday for the reason they have failed to get any results.The article details how it is never that one meal that prevents success but rather the whole week and percentage of the meals within it.

The second article is an audio recording and goals sheet for you to download. This can be used to plan out and decide exactly what you are trying to achieve.

The final article is the second part from last week. It details the next five most common gym mistakes made day in day out.

If you would like further support in achieving your health and fitness goals then consider some personal training here in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson
One2one Nutrition

Personal training London - Your London personal trainer,
Metabolic typing advisor and EFT - Emotional freedom technique Therapist

A better or worse approach to healthy living - Let this attitude free your mind

2008-02-29T07:42:00.000-08:00

A Better or worse approach to health

This principle is perhaps the key element underpinning how to make choosing healthy choices an easy and fun thing do.

It drives me crazy when I hear people say "that XXX is bad" or "XXX is healthy". Statements such as above are unhelpful and cause more harm than good.

Let me illustrate. First ask yourself these questions about how the following activities impact your health and whether they are good or bad:

Eating cereal for your breakfast
Running 10 km
Drinking milk.
Eating one piece of chocolate a day.
Being 18 stone (115 Kg, 250 Lbs).

I am sure you have gathered the answers to these. The truth is you cannot answer these questions with the information you have.

Do not get me wrong, you will find a million experts on TV, radio and amongst your friends happy to tell you that the above behavior is good or bad for you. The truth is these behaviors cannot be answered as good or bad.

Life is relative - nothing is absolute.

The strange thing in life is everyone is desperate to label things. People want to label you as a certain type of person, they want to label things good or bad and people want to label your behaviour.

This is beyond logic. The only way to deem something good or bad is to compare it (silently or subconsciously) to something else. Therefore if it is compared to something else you are talking better or worse. Let me explain why this is important using the above statements:

Eating cereal for your breakfast -

The TV adverts tell you this is the way to go but what if you are intolerant to Milk and / or wheat. Would it be better to have no breakfast rather than cereal if this is the case? Maybe changing the cereal would help. What if I had left over dinner for breakfast? The truth is some people will do awful having breakfast for cereal each day and not achieve their goals. However some people will do well on it. It is neither good nor bad as a general term.

Running 10 km -

If your muscles are not working efficiently then the joints are not protected and running will cause more harm than good. However there are very few people who cannot correct these imbalances and then use jogging effectively for many of the amazing benefits it has to offer. Whether 10km is ideal depends on how often you run it and what your body is able to handle. Some experts would say this is too much aerobic exercise but compared to doing nothing which is better? You cannot say running is good nor bad.

Drinking milk -

Promoted as good for your bones is milk good for you? What if you are intolerant to it, would it be better to have none than to continue to have it for the calcium? Maybe it is not a lack of calcium in your body that is stopping you losing weight, maybe it is another mineral, and would drinking milk help that? Deeming milk good or bad does not come close to answering these questions.

Eating one piece of chocolate a day -

Questions to ask would include how much chocolate are you having, what would happen if you did not eat this chocolate? Would it be better to spend 10 minutes on your mental connection to chocolate than going down the gym today or watching that TV show? Eating chocolate like all other health issues is neither good nor bad. The question is how much can you eat and get the results you want?

Being 18 stone (115 Kg, 250 Lbs) -

If I was 20 stones last month would being 18 stone this month be considered bad? What if it was the reverse?The above should show you that it is time to drop the good or bad labeling for ever because it is irrelevant and does not help you in any way.

View the world as better or worse

I must reiterate this as it is one of the most important principles in losing weight and the key to free your mind mentally. Adoption of this one mental strategy is enough to get you to your goals if you truly understand its power and meaning.

Tell your friends and experts alike.

When your friends, family or celebrity TV experts next say something is bad you should immediately ask………compared to what? When someone tells me something is good or bad I almost immediately switch off as it shows they have no truly thought about what they are saying.

Such statements are very counter productive. They undermine your beliefs and the result is you feel trapped.In the end you hear so many people say everything is bad it becomes almost pointless and you think, what am I meant to eat?.....I will just eat anything.

I had this exact feeling a few years ago. I went to many lectures on organic food. All I heard was how non organic food was bad for you. These world respected lecturers provided a strong argument about how bad non organic food could be for your health.The result was I didn't want to eat non organic vegetables. However this left me in an awkward position when I could not find any organic vegetables.

I would therefore not eat as much as I should have and often felt hungry. A hungry person is almost guaranteed to eat refined foods or quick fix options which compared to eating non organic vegetables is not even in the same ball park.

At this stage I realized that these experts had it all wrong. Yes, their meaning was correct in lets try to eat organic vegetables. However their message of delivery was poor. However it showed me that everything is along a scale and that I must always ask myself the better or worse questions.

For the above I would now ask if it is better to eat these non organic vegetables compared to going hungry and being tempted to eat pastries, breads and other foods that dominate our diet now. For me the answer is a resounding yes for non organic vegetables. Would it be the same for you?

View the world as relative.

I want you to switch off when you hear someone say that something is bad for you or good for you. Instead ask how it could be better or worse in comparison to other behaviours and how you can improve what you are doing.

Take this attitude further for great results.

If you want to adopt this attitude and then use metabolic typing, exercise and EFT to achieve your health and fitness goals then consider working with me through personal training here in London or On line.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

One2one nutrition newsletter Feb 29th

2008-02-29T07:24:00.000-08:00

An attitude for success -The Better or worse approach to health.
Metabolic typing - Download my 30 minute video pod cast.
Top ten mistakes made in the gym - Part 1.

Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.

one2one nutrition news

The first article is an overview of one of the most liberating attitudes you can take to health and fitness. The article details adopting a better or worse approach.

This attitude is at the heart of getting results and often separates those who do get the results they want from the ones that do not.

I cannot stand 'experts' and every other person who is keen to tell you why this food is bad or why doing that activity is unhealthy. To me this is missing the point as no activity can be good nor bad until it is compared to some other activity and compared to what your body needs.

Read the first article as it could be the key to getting results and freeing your mind from the bombardment of advice you receive from every expert and casual observer around.

The second article is a link to download the full 30 minute version of my pod cast. You can download this to your Ipod or computer and watch me discuss metabolic typing and how it relates to what foods you should eat, which foods you should avoid and how to determine portion size. A must watch if you are not aware of metabolic typing.

The final article is one of my favourites. It is the first part of the top 10 mistakes I see day in day out down the gym. It is such a shame that people waste their best efforts through a simple lack of knowledge. It is because of these mistakes that personal training can be so beneficial. Ensure you avoid these errors if they apply to you.

If you would like further support in achieving your health and fitness goals then consider some personal training here in London (Clapham) or metabolic typing on line.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

Feb 29th - Rugby fitness training news letter

2008-02-29T07:21:00.000-08:00

Rugby fitness training newsletter - The mental approach to training for long term results and the most common gym errors

An attitude for success - A better / worse approach to rugby training
The most common errors in the gym.
Download my 30 minute pod cast on metabolic typing.

Signed up for the newsletter yet? Confirm your subscription .

Rugby fitness training

The first article today details adopting a better or worse approach to your rugby training.

This attitude is at the heart of getting results and often separates those who do get the results they want from the ones that do not.

I cannot stand 'experts' and every other person who is keen to tell you why this food is bad or why doing that training is bad for performance.

To me this is missing the point as no activity can be good nor bad until it is compared to some other activity and compared to what your body needs. Read the first article as it could be the key to adopting an attitude to keep you on target and following your training plan month after month.

The second article is one of my favourites. It is the most common errors seen in the gym. Rugby players in general are fairly good at wasting their good efforts in the gym by following inappropriate training routines and making a series of errors. Read about the main ones here.

The final link is to download the full 30 minute version of my pod cast. You can download this to your Ipod or computer and watch me discuss metabolic typing and how it relates to what foods you should eat, which foods you should avoid and how to determine portion size. A must watch if you are not aware of metabolic typing yet keen to know how nutrition can improve your performance.

Hope your training is going well

Ben Wilson

Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme

Feb 20 th News letter - Weight loss in a nut shell and How Michelle lost a dress size and is now a new person.

2008-02-21T00:20:00.000-08:00

How to lose weight in a nutshell.
Michelle Boyle - Down a dress size and now a new person.
Listen to me discuss how to get results in a recent interview I gave.

Signed up for the newsletter yet? Confirm your subscription and receive a bonus information
guide on a choice of four topics.

one2one nutrition news

The first article is in response to many questions I have had this week from people asking me how to lose weight. The article sums up how you should approach losing body fat.

The second article is the case history of my personal training client Michelle Boyle. She was fantastic fun to work with. The ideal client for me me who came with a specific goal which we achieved and now she is happy to continue fitness alone.

Read this case study to see the transformation of not just her body but her development as a person. It is hard not to be engulfed by her new found confidence. Ultimately what is more important than being happy and accepting yourself. This is exactly what Michelle has done so congratulations to her.

The final link today is to an audio interview which I gave to Personal trainers on line. More and more media are approaching me as the word gets out that the approach I am using is both unique and highly effective at getting results.

Download the audio to your Ipod or computer and listen to me discuss metabolic typing, periodization of exercise and emotional freedom technique (EFT). In the audio I also realised and have since checked that I am the only personal trainer in the UK who is also a metabolic typing advisor and EFT therapist.

If you would like further support in achieving your health and fitness goals then consider some personal training here in London (Clapham) or metabolic typing on line.

Hope you are well

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer
Rugby fitness training information and coaching

The world is getting bigger

2008-02-19T03:06:00.000-08:00

The World is getting bigger

In Britain and the western world alike the obesity epidemic is spiralling out of control. It is now the biggest health problem the world faces. In the UK, government targets to stop the rising obesity rate in children by the year 2010 looks certain to fail and things are set to worsen.

The expected cost of our soaring waistlines is set to skyrocket. Being overweight is linked with Corony heart disease (CHD) and cancer, the two biggest causes of death in the UK. It is also linked to diabetes, high cholesterol and a host of other health and medical complaints.

Why are we getting obese?

The rapid rise in the population's body weight is being caused by the changes in the foods we are eating and by our ever-increasing sedentary lifestyle.

The quality of our foods has been steadily decreasing over the last few decades. Increased pressure on agriculture to produce greater amounts of food products has forced the farmers to use more chemicals and more intensive farming methods. The result is more food is being produced, but it is of a lower nutritional value.

The advent of fast food and the ready meal has created foods devoid of nutrients and essential vitamins. These empty calories are giving the body energy, but without the essential micro nutrients that allows the body to flourish and be in good health.

The dominance of the grain industry has also created major problems to our health. Grains, but more particularly wheat, has become the major food source in the western diet. In a typical day a person could have wheat-a-bix for breakfast, a sandwich for lunch and pasta for dinner. All three meals are made up from primarily wheat. There is nothing inherently wrong with the grain wheat, but it is a good example of how eating too much of an incomplete food source can lead to health problems.

Food intolerances are often caused from over consumption. Food intolerances has been associated with allergies, asthma and obesity.

Government policy and recommendations has also contributed to our epidemic. The low fat theory promoted by the government while ignoring the effect of sugars, simple carbohydrates and refined food has been disastrous.

The obesity problem is compounded because it is now cheaper to buy processed food than healthier food. This results in people buying the cheaper foods that are of a poor quality. Education in schools about health and nutrition is paralleled by the quality of their school dinners. There is a distinct lack of emphasis on health, education and exercise within our school and education system.

Sedentary life has been gradually on the rise but now it is at it's highest ever levels. The computer started the decline in our activity which was further speeded up by the popularity of the car and the inventions of many effort saving devises e.g. escalators, mobile phones. The internet has saved us on having to leave the house to buy products or compare prices. Children's playing fields have been sold, exercise taken off the school timetables, as our children become a bunch of telly addicts.

The way forward in preventing this epidemic.

The spread of obesity can only be stopped by first taking control of our own lives and then helping the ones around us. To begin, we must learn which foods are right for our body chemistry and the facts surrounding food quality and related issues.

To accompany this we need to instigate an exercise program consisting of flexibility, resistance and aerobic training. When this is combined to other key lifestyle factors we will be leading a healthy, obesity preventing lifestyle.

We should then encourage as many people as we can from our friends, colleagues and family to adopt a healthier, happier lifestyle. Parents are in the perfect position to curb obesity amongst their own children and their children's friends by encouraging them to be active, get outside and partake in exercise. In addition to this children should be given healthier food options.

We can help promote healthy food options by buying organic food, especially from local producers. This will force the larger supermarkets to start stocking more local organic products, which will make them cheaper and more affordable for everyone. This positive effect will be to the benefit of our societies health.

A losing battle?

We can all take control of our personal health and that of our immediate family, especially our children. It is a more difficult battle for society as a whole. Everyday we face pressures from big brand advertising. Food industries sway government policy and are allowed to dominate their market to the benefit of their sales rather than the good of our health.

As individuals we can make a difference if we all start leading a healthy life and promoting it amongst our network of friends. The quickest way to start this is understanding the science of metabolic typing.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
Personal trainer London
Rugby fitness training.com

Fitness for rugby - Part 2 - Strength training

2008-02-19T02:56:00.000-08:00

Rugby fitness training guide - Part 2 - strength training

Following on from Fitness for rugby - Part 1 on Aerobic training today I focus upon strength training.

Rugby fitness training - Resistance exercises

Resistance training is used to enhance your strength, muscle size and coordination. Strength can be defined as the maximum force produced at a specific velocity (speed).

The definition refers to the element of how quickly a force is applied. The speed a force is applied is an important yet often overlooked element of strength. Traditionally strength is perceived as the ability to move the heaviest weight possible. However, this is just one aspect within the overall picture.

The application of time to the definition of strength means it can be classified as either slow speed maximum strength or fast speed strength.

Slow-speed strength.

This is also referred to as maximum strength. It is the maximum amount of force that can be produced e.g. the heaviest weight you can lift or the most force you can push with during a ruck or maul. This is an important aspect in rugby where the player who holds the greater maximum strength will prove dominant in contact situations.

Fast-speed strength.

Fast-speed strength, or just speed strength is defined as the force produced at high velocities. It is the force produced in around 0.2 sec or less. Training for speed strength increases the amount of force the athlete can produce within this 0.2sec time frame. Speed strength may often be called his power

Resistance training

The objective of resistance training is to increase a players fast speed and slow speed strength as well as muscle size if so necessary. A players strength has a major influence upon performance as it underlies speed, agility and success in contact situations.

Development of muscle mass increases the athletes weight and positively influences maximum strength. An additional benefit of resistance training is that the stronger muscles protect the joints and therefore decrease the chances of injury.

Resistance training techniques.

There are an almost endless combination of resistance training programmes that can be designed by adjusting the variables of reps, rest, sets, exercise order, intensity (weight used) or exercise performed.

The specific combination of these variables can dramatically change the effect of training to produce increases in maximum strength, muscle size, endurance, power.

Perioidzation - the key to success in resistance training.

The theory of periodization was designed to optimize results from weight lifting. It is essential you use this or you will never achieve your potential. Every professional athlete in the world uses it and so should you. The belief that one training programme will achieve all your goals is totally wrong and undermines your best efforts. Read more about periodization for rugby here.

Combining the techniques.

Strength training is just one of many different training areas any serious rugby player should focus upon.The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility.

The combination of these based upon your specific needs will produce dramatic results. To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.

It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer, EFT therapist and metabolic typing advisor
Rugby fitness training information and coaching

Fitness for rugby Part 1 - Aerobic training

2008-02-19T02:50:00.000-08:00

Fitness for Rugby - Part 1 - Aerobic training

Rugby fitness training - Aerobic endurance

The purpose of aerobic endurance training is to increase your aerobic fitness to improve your on field performance. Aerobic fitness is made up from two main components.

Aerobic Power.

Aerobic power is the ability to produce the maximum amount of energy using oxygen from the air. It is critical for effective performance as it supplies the majority of energy production at certain points of a game and is crucial in the recovery processes from anaerobic periods of play.

Lactate tolerance.

Lactic acid is the by-product of the chemical reactions performed during intense exercise. the build up of lactic acid interferes and impairs the muscles ability to contract. Lactate tolerance is the ability to continue exercising despite the prescience of lactic acid in the muscles. Lactic acid interference is the the main fatiguing factor for most team sports.

Training techniques.

For a rugby player it is prudent to focus your aerobic training exclusively to jogging unless injury prevents this. The focus of the training is to develop the aerobic power and lactate tolerance of the muscles.

The purpose of aerobic endurance training is to increase the athletes aerobic power and his lactate tolerance. This increases the amount of energy produced by the aerobic slow system and adapts the body so that it can continue to exercise despite the presence of lactic acid.

The aerobic training employs four main methods to target your fitness. These are:

Steady Pace

The most common way you would perform aerobic training. The aim of the technique is to maintain the same speed for the entire duration of the run. Most people do this then dramatically increase the speed at the end of the run. It is an effective method for developing basic levels of aerobic power but in general the least effective and most people do this incorrectly.

Interval training

Interval training refers to performing fast jogging for a set period of time followed by a period of lower intensity then a return to the fast jogging. This process is repeated as required. The lower intensity intervals can be either jogging at a slower speed (recovery) or stopping the exercise (rest).

It is a powerful method for developing aerobic power and enhancing lactate tolerance.

Special Endurance

These routines are designed specifically to mimic the demands encountered in your actual matches on a saturday. It uses a combination of movement speeds and movement types arranged in an order that reflects the exercise work-relief ratio encountered in a game.

The training has the athlete either standing still, gentle jogging, cruising (sprinting but not at full speed) and full out sprints. In addition to this the athlete performs lateral running and high intensity static exercise to mimic engaging in the rucks and mauls. A powerful method to develop the specific demands of a game.

Combining the techniques

When and how to combine these different techniques depends upon the laws of periodization. Aerobic training is just one of the different training areas any serious rugby player should focus upon.

The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility. The combination of these based upon your specific needs will produce dramatic results.

To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams.

It is based on discovering your unique nutritional needs. The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
London personal trainer
Rugby fitness training.com

Uses of emotional freedom technmique (EFT)

2008-02-19T02:41:00.000-08:00

Uses of Emotional freedom technique (EFT)

Emotional freedom technique is a psychological form of acupuncture. It is had wide variety of uses and application. This is because your mind is involved in every aspect of your life. For an overview of emotional freedom technique (EFT), its theory and development please read my What is EFT? blog from last week.

Uses of emotional freedom technique (EFT).

Some of the main areas EFT can be used for include:

Weight loss.

EFT is used in a couple of areas when it comes to weight loss. It is a great technique to remove food cravings and control emotional eating. This can often undermine your attempts.

Through using EFT you are able to control your food cravings and reduce the need to eat comfort foods.The second area it can help with weight loss is through clearing and removing emotional barriers to success.

Though most of us are not aware of it when we have trouble achieving a goal there more often than not is an emotional objection or inner conflict within. Emotional freedom technique can resolve these barriers and conflicts to help you attain natural motivation to lose weight.

A health complaint / issue

The mind plays a huge part in the overall health of the body. An emotional origin can be found in many health complaints. Western medicine does not really support this theory despite their research saying it is true, e.g. tens of thousands of studies have shown the placebo group to make gains in medical trials.

This shows how that condition is affected by a mental/emotional aspect.When dealing with a health condition emotional freedom technique is applied to unresolved events from your past. That is any event that still evokes a negative emotion when you think about it now, e.g. can you still get angry, scared, nervous, embarrassed about events from your past now? In some people these can become a drain on the body and the source of a health complaint.

Physical pain.

EFT can work on physical pain for one of two reasons. If the injury has also brought a disruption to your electrical system then applying EFT will realign your electrical pattern which often reduces or clears the pain.

The second reason it may work is if you have unresolved emotions which are displaying themselves as a physical pain. In this case using EFT to resolve the emotions will often bring an improvement or resolution in the physical pain.

Phobias.

EFT is an awesome technique for controlling and removing phobias without ever having to get stressed, scared or worked up. By removing each individual aspect involved with your phobia you can clear the issue. For example, people who are scared of spiders may hold this fear because it is black, it moves fast, they once had one fall on them, mum said they were dangerous etc.

It would be necessary to apply EFT to each aspect to get over your phobia. Please note you do not ever have to get stressed over the fear you have to resolve it.

Negative emotions associated with an upcoming event.

EFT is fantastic at resolving negative feelings surrounding forth coming events e.g. a speech, presentation at work, meeting someone, sports match etc. It is important to look at all the possible aspects to this fear. For example, you may have used EFT to be prepared for a talk to 10 people, but when 20 turn up you become nervous again.

This is a new aspect to your phobia and would need to be addressed using EFT once more.

Life goals

The majority of our goals are totally under our control and easily within our abilities to achieve. However very often we do achieve our goals and this is due to the mind set and thought patterns we hold.Emotional freedom technique works by removing the negative consequences and concerns associated with trying to achieve your goal.

This allows the mind to be free and head towards your goals with renewed focus. For best results EFT should be combined with certain other techniques to build the positives of success. Overall peace of mind and happinessThrough picking out and resolving any previous unresolved emotional events and memories you can increase your peace of mind and overall happiness about you as a person

Addictions

Most addictions are a need to quell a degree of anxiety inside. If you can resolve this need then the addiction can be removed. Emotional freedom technique looks to resolve the underlying emotional issue causing the addiction.

EFT is also very helpful in reducing an addictive craving. Though this process usually acts simply as a stop gap measure it is still effective for any given situation. Only when the unresolved emotions are addressed will the need for the craving disappear.

Sport performance.

For ultimate sports performance you need the mind to allow you to achieve your full physical potential. Using EFT you are able to expand your comfort zones, control negative emotions on the day and increase your performance. To read more articles please visit my web site and sign up to my weekly newsletter.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer, EFT therapist and metabolic typing advisor
Rugby fitness training information and coaching

Resistance training basics.

2008-02-19T02:35:00.000-08:00

Resistance training basics.

Resistance training is a type of exercise that challenges the muscles to move against an unaccustomed force. It is perhaps the most powerful exercise technique available when done correctly and can increase strength, tone, functionality, bone density and overall health. It is a must do technique for everyone!

Resistance activities A resistance exercise is any movement that makes the muscles move against resistance. Many everyday activities can be classified as low level resistance exercises, e.g. getting out of a chair, picking up a shopping bag etc. These low level activities do not become an issue until injury or age makes them harder to do.

For an exercise purpose I would consider a resistance exercise as any movement that brings you to the point of fatigue between 1 and 15 repetitions. There are many types of exercise that can do this including lifting weights, exercise bands, body weights exercises, medicine balls etc. In general resistance training is associated with weight lifting.

Please do not be mis-lead into thinking that weight lifting is for the massive guys on steroid. It is for each and every one of us from childhood to old age in some form or another.Resistance training termsResistance training follows a set structure; these key terms are used to describe the training protocol.

Exercise - A movement designed to challenge and develop the body.
Repetition - One complete movement of an exercise.Set - A consecutive number of repetitions, e.g. 10 push ups.
Rest - Time taken between sets, e.g. 30 sec, 90 sec, 4 minutes,
Volume - The number of sets per exercise.Exercise order - The order of exercises e.g. circuit training.

In practice you will perform a set of an exercise then take a certain rest period followed by one or more sets of that exercise before moving on to the next. Physiological effects The main effect of resistance training is changes in the hormone within the body.

The biggest changes are seen in testosterone and growth hormone. The effect of training is to increase the amount and sensitivity to these which results in you being better able to build muscle as well as numerous other health benefits.

The best way to get changes in your hormone level is to train the legs with free weight, as these total body exercises create large hormonal shifts. Resistance training is a far more effective method of exercise for losing body fat than aerobic training.

Despite this it does not get the same attention within the gym.Another excellent benefit is the training teaches the body to coordinate the muscles better. This means the brain can activate more of each working muscle and relax the opposite muscle more thoroughly. The result is you become stronger.

The repeated loads experienced when training also induces osteoblasts to build more bone to cope with the demands and thus improves bone density (not all resistance exercises increase bone density).

The keys to resistance exercise - Free weights, the right intensity and training the legs

The key facets to resistance training is using free weights, as they challenge and develop the body in a manner to aid your health, intensity, ensuring you exercise at the right intensity to get results and leg training, ensuring you are training your legs.

Free weights - They are better than resistance machines because they develop all the stabilizer muscles which are needed in general life. Free weights create balance, coordination and core strength within the body.

It is a must do technique as resistance machines fail to obtain the same benefits in the same magnitude. Please note that body weight exercises would be considered free weights for this purpose.

Intensity - If you are lifting too light a weight, as if often found with women you will be wasting your time and receive few of the amazing benefits resistance training can bring. If you are lifting too heavy a weight, as often seen by men you will instead hinder progress through injury, incorrect muscle recruitment and postural problems. The intensity must be set just right to challenge the muscle yet allow full technique and be free from injury.

Training the legs - All leg work using free weights also challenges the whole body including the mid section and thus creating large demands on your system The result is significant and beneficial changes in your hormonal environment. These changes allow for many of the benefits of exercise to be incurred.

Leg training with free weights also increases bone density if done at the right intensity.Points to note

Recovery - For optimal gains you should not train the same muscle on consecutive days in a row as it may well still be recovering from the previous session. Most of muscle rebuilding occurs when you are asleep at night away from the training session.

Muscle soreness - This is a sign you have lifted too much too soon. It is not an ideal feeling and you should look to have no soreness after a session. The soreness is just a sign of too much damage caused to the muscle tissues. The body does not need to be sore to make gains, instead it just needs to be stressed in accordance to periodization and you will know it is making gains. The more training you do the more exercise you can handle.

Length, volume and intensity.

In general length and volume of the exercise does not need to be too long. People love to spend ages doing the weights but this could be vastly improved by increasing the intensity and reducing the volume.

A commonly seen example in weight training is doing 3 sets of 12 reps yet only feeling tired after the third set. This would mean you probably could have got the same benefits by just doing one set with a heavier weight and ensuring you reached fatigue.

I see committed guys doing the same, they may do many sets but they do not take each set to fatigue and thus impede greatly the results of the training programme.

For general health you need to do resistance training twice per week minimum but ideally three times if possible. This can usually be done in a maximum of 30 minutes with the focus on quality not quantity.

If your goal is to get bigger or improve your sports performance the weights should still be focused on quality over quantity. I would say a maximum of four weight sessions should be followed even for the most committed exerciser.

How to do it?

The resistance training can be done at home using your body weight or with weights. If you are a member of a gym then you have all the facilities available to you. Simply pick five or six exercises, perform 15 reps to begin with, then take a short rest and do another 15 reps. Then move onto the next exercise.

The key is to change the difficulty of the exercise so you are fatigued by the 15th rep, if you can do 20 reps, it is too easy and you must make the exercise more difficult.

Long term the number of rest should change from 15, this is based on the principles of periodization. Consider my course, All people on my programme have access to numerous training programmes for use within their house or a gymnasium setting.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your Clapham (London) personal trainer
Rugby fitness training information and coaching

New years resolution conserations

2008-02-18T00:24:00.000-08:00

New years resolutions - Key considerations before you start

Your new health and fitness resolution needs to be backed up by a plan. It is this time of the year I try not to pull my hair out when hearing about all the fad diets, stupid ideas and out right lies the public like you are fed from every source available.

Whatever method you choose, (of which I would highly recommend my on line course,or face to face personal training in London (Clapham / Wandsworth / Chelsea) )you need to ask yourself these key questions. Whether you are following a diet book, joining a gym or using a professional course. So ask yourself the following questions:

• Does your method advise the same food plan for every one? There is no diet that works for everybody. This is because we are all unique. Take a look around, how many people look identical to you? No one? Inside is exactly the same. This explains why your friend may lose weight eating one way but you do not. It is because different people need different foods. Any diet book or course with one recommendation for everyone will not be successful for everyone.

• Does your method address the mind?If you want to really achieve your goal you have to ensure the mind is tuned and in harmony with your thoughts and actions. It is essential to make sure this new years resolution does not become like the other ones that you never stuck to. To ensure this does not happen you need to address certain mental aspects firsts. Have you considered this component?

• Have you included exercise as part of an holistic approach?Exercise is vital to any health goal. Losing weight without exercise is a slow process if not impossible in most cases. To do exercise is simple and fun if you know how to do it and why you are doing it. The key to exercise is how you change it from week to week and month to month. This is done using a concept called Periodization. Where some people do not do any exercise other only join a gym. Joining a gym is great but have you set up a way to address your nutrition also?

• Where does the advice you are following come from?an expert?All health and fitness goals, including weight loss require a multi faceted approach, if it were not then every one would achieve their goals quite easily. It is essential to be under the guidance of an expert and not someone who does it for a hobby or a team of scientist who no longer are around to deliver the programme and see if it actually works.

• Does your plan look at you and treat you as an individual?When putting in place the things you need to achieve your weight loss it must be specific to you. As you are unique both physically and mentally a standardized approach will not be any where as near in effectiveness as a personally tailored approach.

• Does the method come with a money back guarantee it works?If there is not a money back guarantee then why would you trust them that they get results?

My on line programme includes all the above points and is available to anyone anywhere in the world. For face to face personal training in London (Clapham / Battersea) then read more here.If you like this article subscribe to my free weekly newsletter.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Your London (Clapham) personal trainer.
Rugby fitness training information and coaching

One2one nutrition newsletter Feb 14th

2008-02-17T23:50:00.000-08:00

Top artices:

Watch my pod cast explaining the science of metabolic typing.

Aerobic training - So many benefits and so easy to do.

30 tips to lead a happy life.

Signed up for the newsletter yet? Confirm your subscription and receive a bonus information guide on a choice of four topics.

One2one nutrition news

The first link today is to a video of me discussing metabolic typing which I recorded for a Pod 3 TV recently. The full 30 minute pod cast will be available to download for free in a few weeks time. You can watch a 5 minute video high light of this on my website by clicking the first link. It is also available on You tube.

The second article follows on from the learning to run article last week. Running is of course a form of aerobic training. However it is not the only method and the article today discusses this point and shows how easy it is to do and why it is so beneficial. Aerobic training is done in all my personal training sessions here in London.

Do not be mistaken, there is absolutely no one who should not be doing aerobic training in some
form to some extent. The benefits are just too great to miss out on. It is more effective than drugs on a host of health issues and is great fun. Stop the excuses if you are not doing any at the moment and use this article to inspire you onto a short easy routine.

The final article is a favourite of mine which I have run in the newsletter before. Ultimately everyone's goal is to be happy. These effective tips allow you to analyze your own life to see how you could be happier. It is thought provoking stuff.

This week I took my first visit to Sweden in my role as coach of the Swedish national rugby team. A 4 hour visit to the country hardly allowed me to get a feel for the place but it was productive. More importantly it allowed another country to be ticked on my face book travel map. I am up to 30 countries visited now.

If you would like further support in achieving your health goals then consider my personal training in London (Clapham) or metabolic typing on line.

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
London personal trainer - Personal training London
Rugby fitness training information and coaching

Rugby fitness training newsletter Feb 14th.

2008-02-17T23:35:00.000-08:00

My video pod cast about metabolic typing.

The fundamentals of strength training.

Rugby fitness training

Today I provide a link to the recent pod cast I recorded with Pod 3 TV. The 30 minute show was about metabolic typing. You can watch a 5 minute high light of this recording by following the first link today.

Metabolic typing is the most effective nutrition strategy you can take to gain a six pack and maximise the results you get from your training. Rugby players seem to follow the conventional wisdom of body builder magazines and shakes.

The problem with this is the advice is poor and results in most players holding onto their beer bellies and obtaining inferior results compared to eating right. I urge you to look into metabolic typing further

The second article covers another area dominated by body builder advice and equally as ineffective for rugby performance as living off protein shakes. That is strength training and the overall approach to weight lifting

Read this article to gain understanding into how you are exercising at the moment and ways to improve your weight lifting routine.

Hope your training is going well

Ben Wilson

Rugby fitness training
Author of Rugby fitness training: A twelve month conditioning programme

Ben Wilson BSc (Hons) CSCS NSCA-CPT CMTA EFT Dip
On line metabolic typing, fitness training and emotional freedom technique (EFT)
Personal trainin London
Rugby fitness training information and coaching