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 forty

Hi everyone,Newsletter

Please see this week's newsletter below. Have a fit and healthy weekend!

Exercise and diet

These two go hand in hand and so good eating is half of the battle in any programme that is designed to improve your health and fitness. Whether someone has a goal of weight loss, weight gain or weight maintenance, half of the battle is within what you consume and it's relevance to your requirements.

Weight loss does occur from eating very little food and from excluding food groups from your diet. It also occurs if you sit in a sauna for several hours without drinking. Whilst the third of these examples might seem absurd and obvious, it is no less dangerous to you than the first two. By comparison, successful eating programmes can only evolve around structured, controlled and measured eating.

Muscles require energy in the same way that a car's engine needs petrol. When starved of food, your muscles begin to stall and become unable to function just like a car starved of fuel. The trick is to get the balance of your requirements, your food intake and your energy reserves (in the form of sugars, proteins and fats) that can be converted when you need them. A small percentage calorie deficit between your requirements and your intake will make your body need to draw on it's own reserves successfully, whilst a large calorie deficit will make your body gradually slow down as it is unable to cope and in turn it will burn less calories as your basal metabolic rate (BMR, the amount of calories you burn simply to exist) will drop.


Weight loss

Crash dieting is not a healthy or permanent way to lose weight. Fuelling the body with nutrient rich food and exercising to increase the metabolic rate is the most effective way to achieve long term weight loss.


Nutrition tip

If you can sense a cold coming on, consuming fresh ginger may help. Cut up a small piece of ginger and boil it with a small cup of pure drinking water. You can add some green tea leaves if desired and then strain and drink when hot.


Calorie awareness

A recent survey showed that Doner kebabs sold in the UK contain shocking levels of salt, fat and calories. Officers from 76 councils sampled 494 kebabs to test their nutritional value during the Local Authority Coordinators of Regulatory Services (Lacors) study. The average donor they tested contained almost 1000 calories (half a woman's recommended daily intake). The level of saturated fat and salt in some kebabs was also described as "a serious cause for concern".


Quote of the week

"You can have anything you want if you are willing to give up the belief that you can't have it."

Robert Anthony


Interesting fitness fact

It only takes 100 too many calories each day to gain 10 pounds in a year!


Star client of the week

A lot of very good quality sessions from people over the week, but there were two awesome performances that really stood out, so once again star client has to be awarded to more than one person. James Sayers and Matthew Bates were both on top form in their sessions this week and it is very pleasing to see them making lots of steady improvements. Well done James and Matt!