Hi all,

Our clients have done an awesome job in 2011 achieving their weight loss goals and the reality of sustainable weight loss and improving your general health and fitness is has one key ingredient “sustainability”.

Find a fitness and eating plan that intrigues you and interests you to sustain it. A good trainer will help you find the best plan for you as opposed to “insisting” you do it their way…this will never work unless you totally buy into it.

Our Bedford personal trainers asked their clients what “top tips” they had to help them lose weight and here is what they came up with:

• “Don’t cut out all the food you enjoy. I like the occasional takeaway, but now I save up calories to have one or earn it. If I restricted myself to just fruit and veg I’d give up very quickly. I also found that I could still eat my favourite foods if I ‘tweak’ them a bit: low fat cheese, low fat spread instead of butter, light mozzarella etc. Also the best thing I did was get olive oil spray!”
• “Write everything down. Even (or especially) on bad/splurge days. It’s only if you write things down that you know what you are doing. I’m not saying don’t have the Peking Duck. I am saying, at least know what having the Peking Duck means. There are some great aps for this “myfitnesspal”  OR “caloriecount” on iphone or blackberry allows you to log your food and exercise very easily.”
• “I find sticking a wedding invitation or holiday photograph of destinations I want to visit in a prominent place in the kitchen. This is a bit more subtle than a fat photograph of yourself and reminds you when you are tempted.”
• “Use scales in the kitchen – it’s amazing how easy it is to deceive oneself!”
• “I think it is a good idea to buy some new clothes when you are down a size or two. That way, you are reminded of what you have achieved and not to go back to old sizes. Chuck out the old stuff or give it away. “
• “Life is too short so build in treats! Ok my weight loss is nice and slow but I don’t feel like I am on a diet or that I am depriving myself of anything (including chocolate and cheese. Lol!!!)”
• “Be honest with yourself. Ok, if you go over the required cals, but keep a record, it’s the average calorie intake that matters.”
• “It is not rocket science, but I am convinced that exercising is the key to success with sustained weight loss. I try to vary my routine, including the cross trainer and walking regularly, and cycling and swimming occasionally.”
• “Always measure alcohol consumed at home carefully, as it is easy to fool yourself.”
• “Don’t ever give up! You are going to get bad days/weeks; it happens! Just get straight back on it and limit the damage.”

So we hope that helps you all get started in 2012, it is working for our clients who are managing to fit in regular exercise and great nutrition their way..into their lives.

Let us know what is working for you too..

Rachel & Team

info@rachelbenton.co.uk

http://www.twitter.com/RachelBentonUK

http://www.facebook.com/RachelBentonandAssociatesPersonalTraining

Us Bedford Personal Trainers are and we are determined that this year we will help even more people find a way to build fitness into their lives for good! Yes, for good!

No more of the join a gym in January, become disappointed at the service and lack of results, try to leave the gym in March and fail as they have you by the short and curlies until Dec the same year! Nope.

We want to help you become more active, improve the quality of your life, have some fun exercising and realise your exercise potential this year what ever your goals may be and we think we can help you do that. And you just might enjoy it.

Why? Well because we`ll travel to you to for your training session and bring you all our fitness expertise, you`ll soon realise that exercise can be seriously effective, low-cost, fun and most importantly sustainable! It just takes an open mind and a little determination before you`ll start to see some results from training with us.

Whats the saying,  21 days to break an old habit and form a new one?

Our Christmas Present and New Year Fitness Package is the perfect way to do that and we`ll give you atleast 28 days to squeeze it all into!

• 8x 1 hr personal training sessions
• 4x admissions to our group fitness classes
• nutritional advice
• continual support

For and amazing value price of     £198    (we think it is really worth around £260)

Snap this up quick before Dec 31st to take advantage of this offer, you then have until Jan 31st to use your sessions by….there is your 28 days!

This has got to be the perfect way to get you, your partner, brother or sister turned back on to exercise and then keep it going….and we`ll help you do that.

Take a look at ad and let us know if you want us to help you make that change for the better this year.

Rachel

Our “Buff Bride” 6 week Bootcamp is in the December 2011 issue of Beds and Herts Wedding Magazine.

This great Bootcamp combines some amazing fitness and weight loss training, no ifs, no buts just RESULTS:

• 8 x Personal Training sessions
• Vibration Training as well as other fitness training
• Vibration Platform hire for 6 weeks
• Continual support throughout your training
• You can share this training Bootcamp with your Groom (so even better value)

We know that this Personal Training Bootcamp makes your 6 weeks training with us, less hassle and easy to fit into your life which is good for you as that means RESULTS!

Read our Happy Client Reviews

This Bootcamp is available right now and we can`t wait to get started with you so call us know to know more!

07879 614 730

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

Join us for Bedfords ”LBD fitness Bootcamp” starting Tues Nov 8th, 6 weeks of amazing Bootcamp fitness and fat loss results from £40.oo!

Thats right £40.00 for 6 weeks, nutritional guidance and home training plans included….

….see below for details and call us now to book your place

07879 614 730

See you soon,

Rachel

Some of you may be aware that myself and my partner have been following the Palaeo lifestyle.

We have been following it now for around 2 months and adhere to it around 70-80% of the time. Put very simply, the Palaeo lifestyle follows a high protein, high fat diet that is not calorie controlled and encourages plenty of fruit, vegetables, nuts, seeds and eliminates processed foods, grains, and refined sugar.

I am going to write about the Palaeo lifestyle in more detail soon but first I wanted to explain why high protein, high fat diets/lifestyles are effective for the people who choose to follow them. It starts with PYY…

What exactly is “PYY” and how does it tame your appetite and cravings?

Well, PYY is a hormone in your body called Peptide YY. PYY is an important hormone that controls your appetite and signals you to stop eating. PYY has also been shown to increase your leptin sensitivity, which is a good thing. You may not know that leptin is an important hormone that keeps your metabolism humming in high gear!

So how do we increase PYY so that we can control our appetite best when considering the quantity of calories we’ve ingested?

The answer is… proteins and fats increase PYY in your body to a great extent. Carbohydrates do almost nothing for PYY. Therefore, if you eat a nice hearty protein and healthy fat rich breakfast such as whole eggs, veggies, healthy protein, and avocado, you’ll increase your PYY and control your appetite for the rest of the day so well, that you’ll easily control your caloric intake without much effort.

However, if you eat the typical breakfast of cereals, muffins, toast, bagels, orange juice, and sugar-loaded coffees… your appetite the rest of the day is going to be ravenous and very hard to control as you’ve done nothing to stimulate appetite-killing PYY in your body.

I hope information helps explain why some of us health and fitness professionals are switching to high protein and high fat eating plans and lifestyles. You may have noticed that now WeightWatchers are giving carbohydrates greater points in their new system…they are falling in line with this way of thinking also.

To summarise eating protein and healthy fats, control appetite and maximize your good hormones, and give you stable energy… on the other hand, typical carb-dominated breakfasts (the typical american breakfast) don`t help ability to control your appetite and also keep you on a wild blood sugar ride all morning… not good!

The Atkins diet and Dukan Diet are similar in their approach to protein and fat but not completely the same in lifestyle philosophy.

I have never insisted that my clients adopt my chosen eating plan, I still stand firm that the best eating plan for weight and fat loss is the one that fits into your life and lifestyle the best. I simply wanted to explain some of the science and why I choose to follow this lifestyle.

Keep your eyes peeled for my next blog all about the Palaeo lifestyle, and see you soon!

Rachel

Rachel Benton & Associates

Personal Training

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

http://www.twitter.com/RachelBentonUK

http://www.facebook.com/RachelBentonandAssociatesPersonalTraining

Bedfords ”AUTUMN” Bootcamp returns…

Starts Sept 13th 2011 for 6 weeks

• Tues & Thurs    06:00-07:00am Outdoors (the Embankment)
• Weds & Fri 18:30-19:30pm Indoors (St Cuthberts Hall, Castle Rd)

Yes… we have put on two more classes so that those of you that don`t want to brave a 6am start can tough it out in one of our evening sessions!

“Bitten by the Bedford Bootcamp Bug!

The journey is as important as the end result   and the Bedford Bootcamp journey with Rachel and Amy was fast, fun, furious and   effective. I lost half a stone and totally recommend it to anyone.

Thanks for your motivational flapjacks too”

Carol C, Bedford

• What can you expect?

The same fast, fun, furious and effective military style
circuit training with plenty of laughs and encouragement along the way. Our
June Bootcamp clients that completed the 6 weeks felt fitter, leaner and
stronger with some clients seeing a 7lb weight loss.

• Who can join?

Bootcamps are not for everyone, they mostly require
determination not to quit and enough common sense to know when to slow down and
catch your breath! Our Bootcamps are most suited to those have participated in
some recent basic exercise classes or sports or lead an active lifestyle. We
give plenty of options to cater for varying experience and fitness levels…we
want you all to have a great workout! You don`t have to be super fit to start
out with!

Sound interesting? You can read our testimonials here on http://www.rachelbenton.co.uk/groupfitness

• How much?

You have a choice of either block booking for 2 or more
sessions ( this comes with a 7 day detox plan, nutritional guidance and home
Bootcamp training plans) or pay as you go.

• 1 session, 6 weeks  £40
• 2 sessions, 6 weeks £70
• 3 sessions, 6 weeks £100
• 4 sessions, 6 weeks £130

Pay as you go:

• £8.00

6 week course includes nutritional advice and home Bootcamp training plan.

CONTACT US NOW TO RESERVE YOUR PLACE…

Rachel

P.S. We`re gonna see the same results as we did last time

Rachel Benton & Associates

Personal Training

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

http://www.facebook.com/RachelBentonandAssociatesPersonalTraining

http://www.twitter.com/RachelBentonUK

Hi all,

Our clients are doing an awesome job achieving their weight loss goals and the reality of sustainable weight loss and improving your general health and fitness is has one key ingredient ”sustainability”.

Find a fitness and eating plan that intrigues you and interests you to sustain it. A good trainer will help you find the best plan for you as opposed to “insisting” you do it their way…this will never work unless you totally buy into it.

Our Bedford personal trainers asked their clients what “top tips” they had to help them lose weight and here is what they came up with: 

• “Don’t cut out all the food you enjoy. I like the occasional takeaway, but now I save up calories to have one or earn it. If I restricted myself to just fruit and veg I’d give up very quickly. I also found that I could still eat my favourite foods if I ‘tweak’ them a bit: low fat cheese, low fat spread instead of butter, light mozzarella etc. Also the best thing I did was get olive oil spray!”
• “Write everything down. Even (or especially) on bad/splurge days. It’s only if you write things down that you know what you are doing. I’m not saying don’t have the Peking Duck. I am saying, at least know what having the Peking Duck means. There are some great aps for this “myfitnesspal”  OR “caloriecount” on iphone or blackberry allows you to log your food and exercise very easily.”
• “I find sticking a wedding invitation or holiday photograph of destinations I want to visit in a prominent place in the kitchen. This is a bit more subtle than a fat photograph of yourself and reminds you when you are tempted.”
• “Use scales in the kitchen – it’s amazing how easy it is to deceive oneself!”
• “I think it is a good idea to buy some new clothes when you are down a size or two. That way, you are reminded of what you have achieved and not to go back to old sizes. Chuck out the old stuff or give it away. “
• “Life is too short so build in treats! Ok my weight loss is nice and slow but I don’t feel like I am on a diet or that I am depriving myself of anything (including chocolate and cheese. Lol!!!)”
• “Be honest with yourself. Ok, if you go over the required cals, but keep a record, it’s the average calorie intake that matters.”
• “It is not rocket science, but I am convinced that exercising is the key to success with sustained weight loss. I try to vary my routine, including the cross trainer and walking regularly, and cycling and swimming occasionally.”
• “Always measure alcohol consumed at home carefully, as it is easy to fool yourself.”
• “Don’t ever give up! You are going to get bad days/weeks; it happens! Just get straight back on it and limit the damage.”

So we hope that helps you all, it is working for our clients who are managing to fit in regular exercise and great nutrition their way..into their lives.

Let us know what is working for you too..

Rachel, Amy, Bek & John

info@rachelbenton.co.uk

http://www.twitter.com/RachelBentonUK

http://www.facebook.com/RachelBentonandAssociatesPersonalTraining

Hi everyone,

Our first Bedford Bootcamp is over and we have had a blast along the way…insect bites, very interesting night before litter, people asleep on benches, people coming home from the night before, dogs joining in… it has all happened and all been amazing.

Amy and I have loved every second of it and we meant it when we said we have been inspired by your committment, determination and fearless hard work. You have made each and every early start well and truly worth it. :0)

The average weight loss from the attendees who stuck to the home training plans and nutritional advice was 7lbs over 6 weeks which we think is just perfect as the safe recommended amount to lose a week is between 0.5 and 2 lbs a week.

So really well done all of you.  

Just wanted to share with you a testimonial from one of our hardest working twice a week Bootcampers:

” Bitten by the Bedford Bootcamp Bug!

The journey is as important as the end result and the Bedford Bootcamp journey with Rachel and Amy was fast, fun, furious and effective. I lost half a stone and totally recommend it to anyone.

Thanks for your motivational flapjacks too “

Carol C, Bedford 

We are planning a second Bedford Bootcamp in September, which we hope will be even better than the last one and with more dates too.

Look out for us in the Times and Citizen next week as there will be a cut out special offer for you to keep and use for our September Bootcamp. Hope to see you all there again as well as see some new faces too!

Rachel

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

http://www.twitter.com/RachelBentonUK

http://www.facebook.com/RachelBentonandAssociatesPersonalTraining

Bootcamps in Bedford start in just over a weeks times…

… on June 7th and 9th along The Embankment at 6am until 7am. Registration 5.45am…yes 5.45am!

We have put together a sneak peek of our first session, we have tried it and we know this workout ticks all the boxes!

Want to see it?

Wk 1 Bootcamp Session Plan 

Warm Up/ Mob/Stretch                10 mins

• Cone Section 1                     10 mins

 4 cones, 2 minutes at each cone swapping group at 1 min.

Groups of 4-5 at each cone. 2 people perform strength exercise; 2-3 people perform shuttle runs/ jogs/ walks.

1.             ViPR box punch

2.             Squats/Jumping Squats, hands behind head

3.             Press Ups

4.             Kosak kicks, with or without jump, arms optional 

• Bench Section 2                   10-15 mins

2 Benches set up with 4 stations in front of them. 2 people on each station. 1 min on each station. Perform Breakout and then repeat through once more.   

1.             Bench Tricep dips

2.             Plank Jacks

3.             ViPR bicep curls x10 – high knees x20 (swapping with partner after each 10-20)

4.             Forward Lunges

5.             Mountain Climbers

BREAKOUT 1 min:  Back to back partner squat. Lean your back against your partner; slowly lower your hips and hold, trying not to lean on legs. 

• Bench Section 3                   10-15 mins

2 Benches set up with 4 stations in front of them. 2 People on each station. 1 min on each station. Perform Breakout and then repeat through once more.

1.             Bench Step ups with high arms

2.             TRX mid row pull ups

3.             ViPR flip and squat thrust- alternating between partners

4.             Rope Climbs

5.             Bicycle crunches

BREAKOUT 1-2 min: Press up walk outs. From standing walk hands to press up position, 1 press up and walk back. 

Cool Down/stretch 10 mins