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 sixteen

Hi everyone,

Hope you enjoy this week's read. Comments always welcomed. Personal Training in Weybridge, Surrey

Get active, feel great!

Exercise really is nature's anti-depressant. Countless studies shows it releases endorphins and serotonin, which lift your mood and reduce your risk of depression. It also banishes stress because it focuses your mind-and the result is a fitter and better looking body which improves your confidence and self-esteem.

The following exercises can help boost your mood in various ways,

Swimming : This is the best exercise for low to mid level stress according to fitness expert Nicki Waterman. It helps you let off steam, while the sensation of floating in the water relaxes you. It is a solitary exercise, so it's good for clearing your mind and getting some time to yourself.

Boxing : After an argument or a bad day, your adrenaline levels soar and your muscles become tense. Boxing in the form of a boxercise class is the perfect antidote to this. You'll get rid of your anger probably by imagining the person who has upset you! It will also give your muscles a good stretch.

Yoga : A good way of working through sadness or bereavement. Some studies show the benefits are similar to those of counselling. It can also reduce blood pressure.

Power walking : The best all round mood boosting exercise. A study showed that people with depressive disorders who walked for 30 minutes during the day felt more positive and vigorous than those who rested for that time.

"When you get your body moving, you get blood circulating, which helps prevent that lethargic feeling. It lifts your spirits and makes you feel more alert."

Olympic gold medal winner Kelly Holmes.



If you're really struggling to find the motivation to eat well and exercise regularly, try to think ahead to an upcoming event where you want to look your best and feel great. Give yourself a six to eight week block of time to make some real changes, then promise to reward yourself with a new outfit. Keep a diary recording everything you eat and every bit of exercise you do (even if it is just walking the dog). Everything counts! Make a mental note of the days you felt your best (was it when you got that workout in and when you ate well)?? It may feel hard at first, but it will get easier as your body starts to feel the benefits and you start to feel great too.


Weight loss

With the winter months upon us, people make the common mistake of thinking we need extra fuel to see us through this chilly period. In reality, we go for comfort food in winter more for psychological reasons than physiological reasons or an actual need for food. According to Dr Michael Smolensky, an expert in chronobiology at the University of Texas, people who live in countries that are cold in winter eat 6% to 7% more calories than in the summer. Not ideal, but does it matter since we are bundled up under woollies and can surely work it off in the New Year!? Actually it does. We rarely lose those extra pounds, especially if we have a Christmas blow out. According to a study published in the New England Journal of Medicine, weight gained over the winter holiday isn't lost afterwards. So if you want to be slim in the summer, you need to stay slim in the winter too!


Nutrition tip

To beat the afternoon energy slump, eat a good lunch! Include a serving of lean protein, vegetables and a wholegrain carbohydrate. This should prevent any tired, lethargic feelings from setting in.



Next time you go to the cinema, be careful not to take in your entire calorie allowance for the day. We all know how easy it is to munch through a box of cinema popcorn over the course of a film especially when there is no nutritional information on the side reminding us of the downfalls. A survey by the Consumers' Association has found cinema goers could be in for a nasty surprise. When they tested boxes of a regular portion of sweet popcorn at three large cinema chains, researchers found they contained up to 1260 calories! The campaign group is pushing for cinemas to put calorie information on their menus to put film lovers in the picture.


Quote of the week

"A man too busy to take care of his health is like a mechanic too busy to take care of his tools."



Interesting fact

The human body has 45 miles of nerves!


Star client of the week

This week I have awarded star client to two ladies. They do a weekly session together and having now completed four sessions, the improvements are starting to show. This week I put them through a hardcore session which they both came through with determined looks on their faces. It gave me a real sense of achievement by the end of the session, so I am hoping the same applied to them too!! Well done Julia Bowen and Jackie Hyde. Look forward to another quality session next week.