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 one

Hi everyone,Newsletter

Hope you have all had a great week and are looking forward to a good weekend whatever you may be doing. Please see below this week's health and fitness newsletter. Enjoy the read!

The power of music when exercising

Brunel University’s School of Sport and Education has revealed that, according to Dr Costas Karageorghis’s latest research, carefully selected music can significantly increase a person’s physical endurance and make the experience of cardiovascular exercise far more positive.

The study, due to be published in the U.S. periodical Journal of Sport & Exercise Psychology, is the latest from a 20-year programme of work into the motivational qualities of music in sport and exercise. The findings illustrate the considerable benefits associated with exercising in time to music: something that some elite athletes, have been doing for years.

Thirty participants exercised on a treadmill while listening to a selection of motivational rock or pop music, including tracks by Queen, the Red Hot Chilli Peppers and Madonna. They were asked to keep in strict time with the beat. The findings show that when carefully selected according to scientific principles, music can enhance endurance by 15% and improve the ‘feeling states’ of exercisers, helping them to derive much greater pleasure from the task. One significant new finding is that music can help exercisers to feel more positive even when they are working out at a very high intensity – close to physical exhaustion.


Weight loss

Do you often sit down for your evening meal feeling ravenous, then inhale it so fast you wonder what it tasted like? If so, paying more attention to what is on your plate while you're eating will help you lose weight. Don't eat in front of the TV or whilst sending emails, but instead savour every single mouthful, fully appreciating all the smells and flavours and you will be less inclined to overindulge.


Nutrition tip

In order to get the health benefits of broccoli, you need to eat the whole food because supplements do not have the same values. A study in the JOURNAL OF AGRICULTURE AND FOOD CHEMISTRY found that most supplements are missing a key enzyme found in cruciferous vegetables such as broccoli, cauliflower and cabbage, which means the body absorbs far less of two important compounds. Also, overcooking slashes the health benefits too, so aim to eat broccoli raw or steam it so it is still a little bit crunchy.


Calorie awareness

Yo! sushi has made it easy to watch your calorie intake with it's healthy choice set menu:

Salmon nigiri, pumpkin korroke, tuna sashimi and edamame beans comes to just 417 calories. Perfect if you're a fan of sushi!!


Quote of the week

"Obsessed is the word the lazy use to describe the dedicated."



Interesting fact

Three hundred per cent is the energy boost you can expect when you listen to the radio. A survey also found that tuning in can boost happiness by one hundred per cent - that's nearly twice as much as watching TV!


Challenge of the week

Winners of this week's side plank challenge (right side) are,

Male winner : Matthew Bates with 2 minutes 12 seconds

Male runner up : Tony Bamford-Mumby 1 minute 02 seconds

Female winner : Sophie Bowen with 1 minute 31 seconds

Female runner up : Katy Smith with 1 minute 17 seconds

WELL DONE to all participants....Matt, great effort!!

Next week's challenge is the side plank again (left side) long can you hold it for? Winners revealed in next week's newsletter.


Star client of the weekSophie

This week's star client goes to Sophie Kirkwood-Jones. Sophie knocked a whopping 29 seconds off her 4k running route this week during our session. She really knuckled down when the going got tough and showed what can be achieved through sheer hard work and determination. Well done Sophie! Great performance!