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 2014 newsletter

Hi everyone,Newsletter

Hope you had a good January and the New Year's resolutions are still going strong. Enjoy February's newsletter.


Exercise and mental health

There are many reasons why physical activity is good for your body. Having a healthy heart and supple joints are just two. Physical activity is also good for your mental health. Experts believe that exercise releases chemicals in your brain that make you feel good. Regular exercise can also boost your self esteem and help you concentrate, sleep, look and feel better.

As well as releasing natural chemicals that boost your mood and make you feel happier, having an active lifestyle can do more to help your mental health. Taking part in physical activities offers many opportunities. It is a great way to meet people and give you a break from the hustle and bustle of daily life. Leading an active lifestyle can help raise your self worth and improve your confidence. It can help you feel valued and value yourself.


Exercise and physical activity can provide something worthwhile in your life. Something that you really enjoy and gives you a goal to aim for and a sense of purpose. A few of the benefits are,

* less tension, stress and mental fatigue

* a natural energy boost

* improved sleep

* a sense of achievement

* focus in life and motivation

* less anger or frustration

* a healthy appetite

* better social life

* having fun


Ideally you should aim to do 30 minutes of physical activity 5 times per week. It may sound a lot but is not as daunting as it first appears. Moderate exercise means being energetic enough so that you,

* breathe a little heavier than normal but aren't out of breath

* feel warmer but don't end up hot and sweaty

You don't have to leap in and do the full amount,

* build up slowly at a pace that suits you

* you don't have to do a solid half hour either. Find three ten minute slots or two quarter of an hour slots throughout the day.


Weight management

Making sure you get enough fibre in your diet can help keep your weight under control. This is because fibre helps you fill full up quicker and curb hunger. Most importantly, soluble fibre can help lower cholesterol. Good sources of fibre include,

Insoluble fibre : wholewheat products like breads, pasta, cereals, the skins of fruit and root vegetables and most vegetables such as broccoli, potatoes and green beans.

Soluble fibre : oats, most fruits, dried beans and split peas.



According to a recent survey, people who consume eggs in the morning instead of bread ate on average 264 calories less for the rest of the day. This is because protein is more filling than carbs.

If you are calorie concious, then why not try the new Saviour Snacks Super Skinny box. Each box contains 14 very tasty and nutritious snacks which are easy to transport around for when hunger kicks in during the day. Visit,

for more information. The special promotion from January still holds so if you want to give it a try, a box will cost you £4.95 instead of £14.95 (including postage and packaging) simply by entering the code DOM.


Quotes of the month

"You can't out-exercise a bad diet."

"Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you."


Client of the month

This month's star client is Chris Leighton-Davies. Chris works incredibly hard in every session and never shies away from a challenge. Well done Chris!

A mention must also go to Lucy Green who has knocked 5 mins off her best 5k run time this month. Well done Lucy!


New clients

Welcome to Peter and Anna Laurin, Paul and Tania Waters and Erin Lyne.


See you in March!