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 three

Hi everyone,Newsletter

Enjoy this week's read and have a fantastic weekend whatever you may be doing.

Time management

If you have a busy lifestyle, a common mistake when planning a workout routine is to make it unrealistic. Going from zero to six days of exercise a week in an already packed schedule is daunting and unachievable. It is far better to include some exercise than none so this could mean just two sessions per week. The effect of say just two runs consistently over a period of weeks is going to be much more beneficial than fitting four runs into one week and then doing nothing for the rest of the month. The same principle stands for the structure of your seven day week. It is better to do three or four short, snappy workouts than to do none mid week and then spend four hours in the gym on Saturday so you can 'make up for it'. Your body and metabolism will respond well to consistency and routine, so as long as you put the correct effort level and principles into your smaller workouts, you will be able to make a difference to your fitness and weight loss.


Weight loss

Eating little but often, will balance blood sugar levels and help prevent sweet cravings for chocolate and biscuits which are the source of many hidden calories. Three meals and two healthy snacks (think fruit with nuts and seeds) a day will also help to boost metabolism. The trick is to take the foods you would normally eat during the day and spread them out, remembering not to leave dinner as the biggest meal of the day.

Adopting the above way of eating is far more effective for weight loss than skipping meals altogether which will tell your body that there may be a problem. It will deal with this by making preparations to go into survival mode and trigger a stress response, closing down digestive functions.


Nutrition tip

Drinking cherry juice packed with Montmorency cherries can aid muscle recovery by reducing inflammation according to recent research. These cherries are also great for heart health, reducing the risk of diabetes and certain cancers and promoting a good night's sleep.


Calorie awareness

To increase your weight by one pound per week, you need to up your calorie intake by 500 calories per day. One pound of body weight is roughly equivalent to 3500 calories. The same applies the other decrease your weight by one pound per week, you need to reduce your calorie intake by 500 calories per day. To be truly successful at either of these, it is crucial to keep a note and count of what you consume throughout the day.


Quote of the week

"No man ever reached to excellence in any one art or profession without having passed through the slow and painful process of study and preparation."



Interesting fact

Taking a lunch break and getting out in the fresh air each day is vital for your health. A run or walk outside will help you de-stress meaning you'll be able to focus better in the afternoon.


Challenge of the week

Winners of this week's wall sit challenge are,

Male winner : Matthew Bates with 1 minute 27 seconds

Male runner up : James Sayers with 1 minute 10 seconds

Female winner : Sophie Bowen with 5 minutes 02 seconds

Female runner up : Katy Smith with 3 minutes 22 seconds

It must be said that the ladies far outshone the men this week in this challenge!! There were several very good times and remarkable efforts from people. Well done everyone....great to see such determination from all of you.

Next week's challenge is scissor kicks (how long can you keep them going). Winners revealed in next week's newsletter.


Star client of the weekJamesAlex star

Star client this week goes to husband and wife duo, James and Alex Sayers. They both put in great sessions this week and made their own personal progressions. Both of them always work incredibly hard and are very focused during every session and they are testament to this week's quote. Well done both of you....very pleasing to see!