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

March 2014 newsletter

Hi everyone,Newsletter

Please see below March's newsletter. Really pleased with all my clients over the past month. So many great efforts in sessions which always leaves me with a smile on my face. Keep up the good work....summer is fast approaching and it would be great to start it feeling fit and in great shape. Enjoy the read!


Portion control

In a society where people are getting bigger due to consuming too much food, exercising portion control is becoming increasingly important. A three course meal at a restaurant can often mean we consume more than our day's allowance of calories in one sitting and this is after we have consumed other calories throughout the day. It is easy to make excuses and believe that it is ok to eat more because we exercise regularly, but unfortunately portion control should always be employed to make sure you are keeping the balance. Eating more and more can be a gradual thing, but a very slippery slope. Below are some tips to help you keep mindful about what you are eating and how much,

1.) Measure your food accurately as opposed to guesstimating! Use a cup, food scale, teaspoon or tablespoon.

2.) Learn how to estimate serving sizes....for example,

* Meat, fish, poultry should be the size of the palm of your hand

* Rice, pasta, fruit and veg should be the size of one fist

* A portion of nuts/raisins should be the size of one handful

* Peanut butter/hard cheese should be the size of your thumb

* Cooking oil, mayonnaise, butter, sugar should be the size of your thumb tip

We are all gulity of heavily exceeding the above recommendations.

3.) Use portion control crockery. If you pour your cereal into a big bowl, you will more than likely eat a lot more as we are prone to filling our bowls/plates up.

4.) Serve food straight on to plates from the kitchen rather than people helping themselves at the table from serving dishes as this encourages seconds. You can always freeze any left overs.

5.) Reportion bulk quantities of left over food into individual portions so that you are not tempted to overeat in the future.

6.) Add your milk into tea and coffee before the water so that you can judge the amount.

7.) Measure oil carefully as even though oils are good for us, they contain a lot of calories and it is easy to overpour when pouring straight into the pan.

8.) Control portions when eating out by sharing a meal with a friend and asking for salad dressings on the side. Salads are often saturated with dressing and a lot of dressings are calorie ridden.

9.) Add vegetables to meals to increase volume (helping you feel fuller), but not calories.

10.) Eat when hungry and stop when satisfied. Remember it takes 20 minutes after eating for your brain to register you are full. There will be more food at the next meal!!!!


Weight management

Tying in with the above, it is worth the reminder that,

"You simply cannot out-exercise a bad diet."

Exercise is not a license to eat an abundance of calories. Educating yourself as much as possible as to which foods are calorie heavy can pay dividends in controlling your weight. There is so much nutritional information on line too from restaurants, pubs, coffee shops, so if you are trying to be careful, it is worth researching menus before you go out to eat/drink. 



Supplements can never really replace real foods. Nuts for example are not just shells loaded with Omega 6 fatty acids in the same way that fruits are not just watery bags of fructose. These are actually real foods with a massive variety of trace nutrients. The minerals and vitamins that you get from a cheap multivitamin are just a small part of the total amount of nutrients in foods. Therefore the supplements we have today are not able to replace the nutrients you get from real foods.

Supplements CAN be beneficial especially when talking about nutrients such as magnesium and Vitamin D that are generally lacking in the diet, but no amount of supplements will ever make up for a bad diet.

If you are looking for healthy, nutritious, calorie controlled snacks on the go, then check out the link below, 


Quote of the month

"You got a dream, you gotta protect it. People can't do something themselves, they wanna tell you, you can't do it. If you want something, go get it. Period."

Will Smith (in the movie Pursuit of Happiness). 


Client of the month

So many great sessions this month that this has been a really hard decision! However, Alexandra Dembitz thoroughly deserves star client for March after a record power walk time. We have been doing the same route for quite some time now and the time has been getting quicker and quicker. Well done Alexandra! You are a joy to work with. 

Have a great rest of March and see you all in April!