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

Newsletter number eighteen

Hi everyone,Personal Training in Weybridge, Surrey

Hope you are all fit and healthy. Please see this week's newsletter below. Have a great weekend!

Isometric training

Toned and shaped muscles are a statement of good health. To achieve this, it is necessary to make exercise part of your life. The isometric exercise (for example, wall sits, planks) was popularised by muscle man Charles Atlas in the 1930s. It is a combination of two words, 'iso' meaning same and 'metric' referring to distance. It is meant for strengthening individual joint angles and corresponding muscles.

Isometric exercise is typically performed as an anaerobic exercise (it does not need increased oxygen production) because it is only done for a short time that involves the static contraction of muscles. The muscle length remains the same even if it is being tensed by pressing against a static body such as a wall, building or an opposing pair of muscles. The biggest plus with this exercise is that it can be done without the aid of any equipment and anybody can do it as the whole procedure does not include a single complex step. It is simply just about pushing against an immovable object or holding a weight for some duration.

Isometric exercises are prescribed as part of injury rehabilitation programs and in physiotherapy as in this mode of exercise, the intensity can be adjusted at will. Interestingly, it is also found to be effective in shortening and toning facial muscles!!

 

Weight loss

MYTH : Following a strict diet will speed up your metabolism.

FACT : You can't change your metabolism by following a particular diet plan....what will cause an increase in your metabolism is exercise. Following a too strict diet can make exercising more difficult, if not impossible. In order to have energy to exercise, you must give your body the fuel it needs. Food is that fuel and when you follow a too strict diet that provides too few calories, you're simply not filling up your tank. You will be too weak to exercise effectively and in the end, your metabolism will stall.

 

Nutrition tip

Using cinnamon in your cooking could have several health benefits. In traditional Chinese medicine, Cassia cinnamon is used for colds, flatulence, nausea, diarrhoea and painful menstrual periods. It is also believed to improve energy, vitality and circulation and be particularly useful for people who tend to feel hot in their upper body but have cold feet.

 

Calories

Most chocolate bars now advertise their calorie content on the front of the wrapper. However, some brands have 'per half bar' or 'per square' written underneath the figure. Make sure you are not consuming double or triple what you think by keeping an eye on the small print!!

 

Quote of the week

"Health is the greatest of all possessions;a pale cobbler is better than a sick king."

Issac Bickerstaff

 

Interesting fact

When you exercise your body releases chemicals called endorphins, which give you a natural high.

 

Star client of the weekSophie

This week star client goes to Sophie Kirkwood-Jones. Sophie has now had six sessions with me and has displayed outstanding effort in every session. As with everyone, there are some exercises Sophie is not keen on, but she always tackles them head on by staying strong mentally and improvements are already being made. Well done Sophie!

 

 

 

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