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

July 2013 newsletter

Hi everyone,Newsletter

Hope you enjoy July's newsletter. Have a good week and enjoy the lovely weather!


How lack of sleep affects appetite

When sleep deprivation hits, it hits hard, sending hormones on a roller-coaster ride in search of sugar. The relationship between sleep, appetite and weight management is complex, but if you understand the factors at play, you can learn to curb your cravings and get a good night's sleep. A growing body of research shows that lack of sleep increases calorie intake and weight, although the exact reasons for this are not yet clear. Research published in the journal NUTRITION and DIABETES revealed that for each 30 minutes of sleep lost a day, we eat, on average, an extra 83 calories, possibly because sleep sends the hormones that control leptin (the protein that controls fat) and ghrelin (which stimulates appetite) out of sync.

Another study in the medical journal SLEEP suggested that inadequate sleep increases the genetic risk of weight gain. Other findings indicate that lack of sleep changes the way our brains respond to junk food. Fortunately, there are simple ways you can get your sleep patterns back on track. Avoiding caffeinated beverages like tea, coffee, fizzy drinks and green tea past 3pm is one tactic to employ as these drinks can have long lasting energy boosting effects. Reducing stress is another, as stress can impair sleep by playing havoc with the hormone cortisol. Try meditation, yoga and calming essential oils to unwind. Finally avoid alcohol as this can play havoc with your sleep patterns.


Weight management

To keep cravings under control, stick to a daily routine. Make sure you eat breakfast to reduce hunger later in the day and reach for healthy snacks between meals to keep your metabolism ticking. Go for protein based meals with a side of complex carbs such as a prawn stir fry with brown rice. Allowing yourself a small handful of dried fruit or a raw chocolate bar should help to satisfy your sweet tooth. 



Research indicates that the following foods can help you get a better night's sleep,

EGGS....Eggs provide tryptophan, which our bodies convert to serotonin, then store as the sleep chemical melatonin. Start your day with eggs to reap the benefits at night.

KIWI FRUIT....In a study at Taipei Medical University, participants who ate two kiwis an hour before bed saw an increase in average nightly kip and a boost in subjective sleep quality.

CHERRY JUICE....Juice from the Montmorency cherry is rich in melatonin. It can be hard to get hold of fresh cherries, but you can buy them dried or in juice capsules.



Fruit juices and trendy smoothies can be calorie bombs, so stick to water or herbal tea instead. Alcohol is laden with calories too, (a pint of cider can have a whopping 250 calories)! If you do drink, opt for low calorie options such as vodka and soda and lime.


Quote of the month

"Everything you want in life has a price connected to it. There's a price to pay if you want to make things better, a price to pay for leaving things as they are, a price for everything."

Harry Browne 


Interesting fact

Building muscle means that you will burn more calories all day long. 


Client of the month

Stacey Aylett is this month's star client. Stacey has now completed a block of 12 sessions with me and given no less than 100 per cent effort every time. The quality of every session has been fantastic too. Having concentrated mainly on core work over the duration of the block, Stacey now has abs of steel ready for her holiday!

Well done to all my other clients who did brutal BOSU core sessions with me this month (you know who you are from the stiffness you felt the next day)!! 

Welcome....I would like to welcome two new members to my team this month....Rohit Ghosh and Phil Poulter. I am looking forward to working with you! 

See you all in August!