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 eleven

Hi everyone,

Enjoy this week's read and have a fantastic weekend!Personal Training in Weybridge, Surrey

Choosing running shoes

Choosing the right running shoes for you as an individual is one of the most important decisions you can make as a runner. Spending time and money to get the best shoes for you will help keep you running comfortably and injury free.

It is best to go straight to the experts at a specialised running shop. Investing time when choosing your shoe will pay dividends and be prepared to answer lots of questions from the sales assistant. He/she is there to ensure you leave the shop with a shoe suited specifically for you. They should look at the shape of your foot and how high your arches are as determining your foot type is key to finding the correct shoe. Your foot size should be measured and your running shoes should be half a size bigger than your ordinary shoes because your feet will swell when you run and need plenty of room in the toe box. If your toes are crammed you are at risk of developing blisters or black toe nails. The assistant will ask you to run on a treadmill (in the shop) or run outside to enable him/her to do a running analysis. He/she will observe whether your foot rolls inwards or outwards when your foot strikes the ground. Giving information about what type of running you do, how often you run, what surface you run on and whether you are training for an event will further help the assistant pick out the right shoes for you.

If you're already a runner, you should take your current running shoes with you to the shop so that the assistant can look at the wear on the bottom of the shoe to get more insight into your running style. If you wear insoles or orthotics, you should also take these with you to make sure they fit comfortably inside your new shoes.

Finally, don't pick your running shoes based on colour or style. Feeling comfortable and being exactly right for you is the most important thing. Look to change your shoes every 300-400 miles.



Getting up to do that early morning run or after work exercise class you vowed to do can often be sabotaged by various excuses. However, making an arrangement with someone (who is reliable) on a regular basis can be a useful way of making sure you get your sessions in. You will be less inclined to back out of that run, game, class if you know you'll be letting someone else down. Try to get a weekly session in the diary where you are meeting somebody to do exercise with.


Weight loss

MYTH : Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

FACT : No foods can burn fat. Some foods with caffeine may speed up your metabolism for a short time, but they do not cause weight loss.


Nutrition tip

The benefits of drinking beetroot juice have recently made the news. Benefits include boosting stamina, making muscles work more efficiently and reducing blood pressure. Eating 200g of cooked beetroot provides just the same health benefits as drinking 500ml of juice. 


Calorie information

A bottle of dry white or red wine contains between 500-600 calories whilst a bottle of sweet white or red wine contains between 600-700 calories. Drinking an entire bottle on a regular basis will see the pounds creep on. However, having the odd glass during the week can actually have many health benefits. Moderation is key!


Motivational quote

"Many of life's failures are people who did not realise how close they were to success when they gave up."

Thomas A. Edison


Fun quote

"Life is like a ten-speed bicycle. Most of us have gears we never use."

Charles Schulz


Star client of the week

This week I am awarding star client to two people....Denise and Tony Bamford-Mumby. They have now both hit their personal weight loss targets through enviable determination. Regular exercise and a sensible, healthy diet has paid dividends for both of them. Well done!

Denise star client    Tony                                                         







Good info this week Dom and

Good info this week Dom and WELL DONE to Denise and Tony!!

Well done guys - you are an

Well done guys - you are an inspiration!

We couldn't have done it

We couldn't have done it without you Dom! Thank you for your continued & reliable support. Denise & Tony xxx