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 nineteen

Hi everyone,

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

The importance of hydration

Hydration is extremely important to our bodies as water is the most abundant component of the body. It makes sense that maintaining a proper level of this component is essential to healthy living. According to L. Lee Coyne, a well known nutritional consultant,

"nearly all the bio-chemical reactions that occur in body cells depend on water....water is vital to maintaining life but also affects physical and mental performance."

He goes on to say that,

"the body has many holes which allow for leakage, including skin pores which allow for perspiration, the kidney/bladder system which expels wastes carried by water and the respiratory system which must be moist or breathing would be very dry and painful."

It is essential that we replace the water our body uses to regulate body temperature as well as many bodily processes that contribute to a healthy life. A good rule of thumb to follow when hydrating the body is to consume eight to ten glasses of water per day just to maintain a normal level of hydration. Some drinks such as coffee, beers and sodas can actually increase your body's need for hydration because they can have a diuretic affect. It is best to consume water or a high quality sports drink (during high exertion) to keep well hydrated. It is also worth remembering that our bodies consume a certain amount of water from fruit and vegetables.

Another reason hydration is so important to our bodies is that proper water hydration can actually increase our sports performance. You'll be more likely to exercise for longer and your body will be more alert mentally. Also drinking enough water is a good way to fight off fatigue.

The possible affects of dehydration can be seen below,

*Your brain won't function properly leaving you feeling groggy and slow

*You'll lose muscle tone

*Kidneys won't function properly allowing toxins and waste to build up

*You'll struggle to regulate your body temperature


*Fats stored in your body won't get used up or metabolised

*You'll think you're hungry all the time leading you to possibly eat more

*Your skin will become dry, itchy and saggy

Our bodies are incredible machines and to get the most from them, we must maintain them. A good analogy would be trying to drive your car with little or no water in the cooling system. You might make it down the road, but eventually the car will stop running.


Weight loss

MYTH : Don't weigh yourself

FACT : You really need to weigh yourself to keep your weight in check. Having an accurate assessment of your weight is a good way of keeping your eye on it. It is best to take a reading once per week and always at the same time of day in the same clothes (or none at all) to maintain consistency.


Nutrition tip

"An apple a day keeps the doctor away."

The above is a well known saying but what is the reasoning behind it!? Apples have several health benefits such as,

*Bone protection

*Asthma help

*Alzheimer's prevention

*Lower cholesterol

*Lung cancer prevention

*Breast cancer prevention

*Colon cancer prevention

*Liver cancer prevention

*Diabetes management

*Weight loss


Quote of the week

"I've always believed that if you put in the work, the results will come."

Michael Jordan


Fun quote

"Strength is the capacity to break a chocolate bar into four pieces with your bare hands and then eat just one of the pieces."

Linda Grayson


Interesting fact

Fidgeting can burn 350 calories per day.


Star client of the weekTony

This week star client goes to Tony Bamford-Mumby. Tony got a new personal best this week for his 4km run, by knocking a whopping 60 seconds off his previous record. It was a fantastic effort and proves that hard work brings great results. Well done Tony!






What a big reminder of how

What a big reminder of how important hydration is! My daily downfall of late, I shall correct that starting NOW! Thank you Dom.

Just got round to reading the

Just got round to reading the news letter - manic long weekend, social animals that we are (not)! Well done dear husband, such a big achievement, really proud of you! xxx Thanks Dom you are working wonders! xxx

It's a two way thing Denise

It's a two way thing Denise as you well know. Tony has done brilliantly as have you! Keep up the good work :-)