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

June 2013 newsletter

Hi everyone,Newsletter

Welcome to the June newsletter. Hopefully the weather today is a sign of things to come for the rest of the summer and training outside will be even more enjoyable! Enjoy the read.

 

Drinks to keep you healthy

Adults should be drinking around two litres of liquid everyday, but what are the best beverages you can drink to keep you healthy? Below is a list of six drinks that you should try to incorporate into your diet wherever possible,

Water

It may seem obvious, but water is imperative for a healthy lifestyle. Water can help keep your digestive system working effectively flushing out toxins and waste, whilst encouraging regular bowel movements. Those prone to infections such as cystitis are also encouraged to drink water to help reduce the risk of recurring infection.

Green tea

Green tea is one of the best beverages you can opt for when it comes to health benefits. As well as relieving minor ailments like indigestion, it also decreases the risk of cancer of the digestive system.

Peppermint tea

Research shows that peppermint oil can work to soothe an upset stomach as well as easing off stomach cramps and indigestion. It does this by having a relaxing effect on the muscles making it a welcome relief for stiff and aching limbs. It also encourages food movement through the digestive tract speeding up your metabolism.

Soy milk

Soy milk has different benefits to cow's milk. It is a natural source of fibre and protein meaning that it may lower cholesterol levels reducing a risk of cardiovascular disease such as coronary heart disease and heart failure.

Tomato juice

Tomatos contain a wealth of vitamins such as Vitamin C which helps the body absorb the iron in foods, ensuring you have a healthy iron intake. As a good source of fibre, tomato juice also contains lycopene, which can reduce cholesterol levels when consumed regularly.

Orange juice

Apart from being a good source of Vitamin C, orange juice helps protect the body from the harmful effects of free radicals, which bring about tissue damage and early ageing.

 

As a general rule, try to avoid drinks loaded with sugar or sweeteners and avoid hot drinks that are loaded with milk. Your body will thank you for it and you will feel better for it!

 

Weight management

When eating out, try to resist restaurants that offer buffets. We are usually full up to 20 minutes before we recognise the feeling of fullness. Having unlimited amounts of food available to you makes it nearly impossible to avoid overeating. We eat based on portion size and if the portion size is infinite, we are going to overeat.

 

Nutrition

Avocados are the ultimate beauty boosting fruit. They are a great source of vitamin E and healthy, unsaturated fat which helps you absorb the nutrients from other ingredients in your meal. They are packed with protein (the highest amount of any fruit) and antioxidant carotenoids. The highest density of these nutrients is just under the skin, so be sure to scrape as close as possible when you're scooping the flesh out.

 

Calories

Performing isometric exercises (where you have to hold a particular body position for a certain amount of time) is a great way of burning extra calories. Examples include the wall sit (where you have your back against the wall and your legs at a 90 degree angle whilst you hold that pose for as long as your legs allow or for a set amount of time) or the plank (where you are in a push up position, but on your elbows). Aim to complete 60 seconds in these positions and try to increase up to 2 or 3 minutes.

 

Quote of the month

"If it is important to you, you will find a way. If not, you'll find an excuse."

Unknown

 

Interesting fact

Using a diary for weight loss purposes can double a person's weight loss efforts!

 

Star client

May was a fantastic month for so many of my clients and I have witnessed so many good quality sessions. However, one person has particularly stood out. Every session has seen huge amounts of determination and focus and because of this, the improvements are clear to see. This person is also fast approaching their weight loss goal by chipping away at the pounds on a weekly basis. Well done Tony Bamford-Mumby!!

 

Welcome....

I would like to welcome three new members to my team. They are Ananya Banerjee, Stacey Aylett and Catherine Jadav. Also a big welcome back to Jo Lawrence who has just started training again after some time off.

 

See you all in July.

 

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