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 twelve

Hi everyone,Personal Training in Weybridge, Surrey

Please see below newsletter number twelve. Hope you are all enjoying the weekly read and finding the information interesting. Have a great weekend!

Improving your running speed

You shouldn't decide that you're not naturally built for speed until you give it a good go. Doing too many slow pace runs can make running feel tough and give you the impression that you are unable to improve your speed. However, it is possible to improve your average pace quite considerably by introducing a variety of interval training programmes where you are trying to maintain a high pace for anywhere between 30 to 120 seconds. The aim is to be left feeling fatigued at the end of each interval and ready to enjoy a recovery period before setting off again.

Training yourself to run faster has a lot to do with mind over matter. You need to be convinced that it is achievable, be clear on your training objectives, and flexible enough to review and update your plan based on your results. Remembering the following points could prove useful and help you in your interval sessions,

* Although training at faster speeds might feel painful, each interval only lasts a relatively short amount of time.

* Every speed training session you do will help you feel more comfortable when you run longer distances.

* Running faster means you can keep your training sessions shorter which helps when your schedule is busy.

* Including faster running sessions in your weekly training schedule helps vary your workouts in time, intensity and content. Training to run faster means you won't get bored with the same old routine.



Giving yourself a block of time and a set date to achieve your goal/goals by will give you that extra bit of drive to put yourself on the right road to success. Knowing you only have a certain amount of time to achieve whatever particular goal you are working towards should prompt you to get those regular sessions in or say 'no' to that second helping. Look in your diary today for that date that means something to you, then start planning how you are going to make your dream become a reality by that time.


Weight loss

MYTH : You don't have to count calories

FACT : You definitely need to count calories when trying to lose weight. People tend to overestimate their physical activity and underestimate their calorie intake. Don't rely on trying to estimate it as this is likely to be ineffective. Instead keep a written record of your calorie intake (by carrying a notebook with you) and also your physical activity. Do this every day, not just once or twice a week. Yes it is hard work, but it is also proven to be very effective for losing that excess weight. Consistency is key!!


Nutrition tip

Low fat chocolate milk is gaining something of a reputation as the ultimate sports recovery aid. Three new studies published in the Journal of Strength and Conditioning Research show that both elite level and amateur athletes who consumed a low fat chocolate milk had better body composition (more muscle and less fat) and better training times than their sports drinking guzzling peers.


Calorie information

If you like your desserts, beware of the Harvester Cadburys Ultimate Sundae which contains a whopping 742 calories. Opting for a Knickerbocker Glory instead, (352 calories) will save you 390 calories.


Motivational quote

"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting."

Dick Vermeil


Fun quote

"I always turn to the sports pages first, which records people's accomplishments. The front page has nothing but man's failures."

Earl Warren








Earl Warren - so true!! Who

Earl Warren - so true!! Who would believe a Knickerbocker Glory is 'GOOD FOR YOU'? You have made my day! and even better, I can drink low fat chocolate milk and not feel guilty. WELL DONE Dom! these are the tips I like to hear! x