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 thirty nine

Hi everyone,Newsletter

Enjoy this week's read and have a great weekend!

The plateau effect

Many people give up on exercise routines because they stop seeing results. This usually happens when they reach a plateau. You may be working out, but you may have stopped seeing your fitness levels grow. This is known as the plateau effect and occurs when the body is no longer being "overloaded". The body is not being pushed to new limits and is therefore not being forced to improve and adapt. It happens most commonly when a person has been following the same workout routine for a long period of time. It is therefore vital to vary your programme and play games with the body without ever letting it reach a comfort zone. If workouts ever start to feel easy, then you can't justify calling them workouts anymore!!


Weight loss

If you are trying to lose weight or maintain a healthy weight, but struggling to get your workouts in, try to incorporate as much incidental exercise into your day as possible. Instead of staying in your office at lunch, try to get outside and walk at a moderate pace for 30 minutes. Use the stairs instead of the lift or escalators and when shopping, park your car as far away from the shop as possible so you are being forced to walk further. Even better, walk to the shops instead!!


Nutrition tip

Looking for a healthy post workout snack?? Try an Omlette! This is loaded with protein for muscle repair and you can add your own choice of chopped vegetables to make it even healthier. Using egg whites on their own is a better option to avoid cholesterol in the yolks.


Calorie awareness

Looking for something sweet mid afternoon? Swapping a snickers bar (296 calories) for a two finger kit kat (107 calories) saves 189 calories.


Quote of the week

"Satisfaction lies in the effort, not in the attainment, full effort is full victory."

Mahatma Gandhi


Interesting fact

60,000 is the number of miles of blood vessels there are in your body if they were laid out end to end. Another reason to keep your heart healthy, so it can keep pumping your blood through them efficiently!


Challenge of the week

Winners of this week 3kg medicine ball Russian twist challenge are,

Male winner : James Sayers with 77 reps

Male runner up : No other male participant this week

Female winner : Sophie Bowen with 150 reps

Female runner up : Sophie Kirkwood-Jones with 130 reps

Well done all participants. A great effort by each and every one of you this week! Next week's challenge is back to the wall sit!


Star client of the week

This week has seen triumphs for thee of my clients. Firstly Alex Sayers and Sophie Bowen both achieved their target times (running through the finish line together) in the 5k park run last Saturday. This was a big step forward for both of them. Secondly, Anna Dall Kaur ran 3k in her best time on Tuesday. Well done all!



Alex starsophie