Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey
Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey

February 2013 newsletter

Hi everyone,Newsletter

Hope you had a good January and have got back into a good health and fitness routine after Christmas. Having recently invested in a juicer and blender, this month's newsletter will focus on the benefits of drinking fresh vegetable juice and smoothies. Hope you enjoy the read.


Fresh juice

Never underestimate the power of freshly extracted fruit and vegetable juice. Each glass is a far cry from 'just a nice drink'. Every time you extract the vitamin and mineral rich juice from the fibres of fruits and vegetables you have produced something only medical science can but only dream of replicating. While they can isolate and name some of the vitamins and minerals contained within the juice, there is no way they can possibly manufacture anything which can come close to it. Nature has the true X factor and we will never truly know exactly what elements go into the liquid fuel contained within all the fruit and vegetables. This liquid fuel has the power to furnish the system with vitamins, minerals, natural sugars, natural fats, amino acids, anti-oxidants, enzymes and organic water. This liquid fuel is designed to carry life giving nutrients to exactly where they are required whilst at the same time flushing the system of any rubbish which may have accumulated.

When you make your own juice/smoothie, you can make a richer, creamier, better tasting version of something you can buy in the shops. Drinking fresh juice on a regular basis offers many life and health changing begins to glow, hair starts to shine, nails get harder, eyes become brighter, excess fat appears to just melt away and ailments which have been disabling for years just vanish.

It is important to remember however that the only way to get the full taste and all the nutritional benefits is either to get one from a good juice bar or make one yourself at home. This way you can be sure that it is all natural ingredients.


Weight management

Getting some excellent quality juice in your system a few times per week will do wonders. A quality juice/smoothie can be used as a meal replacement. Vegetable based smoothies are low in calories but can fill you up nicely and stave off hunger for a good few hours, therefore making them a perfect tool when it comes to losing a few pounds.

Nutrition tip

If you are tempted to purchase a juicer or already have one, try the following sports drink which has been designed to be drunk before, during and after exercise....

Quarter of a cucumber

Quarter of a stick of celery

Half an apple (Golden delicious are best)

One slice of lemon

Half a litre of mineral water

The above recipe has the perfect balance of sodium and potassium and helps to prevent aches, pains, muscle cramps and lactic acid build up.


Calorie awareness

When making juices/smoothies from scratch, you are fully in control and can ensure that the ingredients are all completely fresh. People are often amazed at how many calories some shop bought juices and smoothies actually contain. This can be due to the pasteurized juice and sugar loaded yoghurt. When you see a juice bar shouting about their 98 per cent fat free yoghurt, you are usually getting yoghurt loaded with sugar. The base juice is nearly always from either concentrate juice or pasteurized juice.


Quote of the month

"If you don't look after your body, you'll have nowhere to live."

Jason Vale (The Juice Master)

Fitness tip of the month

Eating pre workout/match can leave you feeling heavy and sluggish therefore hampering your performance. However, your body still needs fuel to provide energy for your workout so taking on board a juice or smoothie beforehand can provide the right, energy boosting fuel that your body needs for an effective workout.


If you are interested in buying a juicer/blender, I would strongly recommend the Philips HR1861 juicer and Philips HR2090 blender. From personal experience, both are extremely efficient and quick and easy to clean. You can easily make your drink and have cleaned everything up in 15 minutes!!

Star client of the month

This month's star client goes to Peter Hunt. I have been working with Peter on the squash court over the last few months and he has made huge improvements. Well done Pete!


I would like to wish two of my clients a speedy recovery. They are both recovering from knee injuries following skiing holidays. Looking forward to getting stuck into sessions with you again soon....Alexandra Dembitz and Caroline Richards!!


Finally, I would like to welcome Emmeline Goulden to my team of clients. Emmeline has done two great quality sessions with me so far and I am looking forward to seeing lots of improvements in the weeks to come.


See you in March!