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 twenty

Hi everyone,Personal Training in Weybridge, Surrey

Welcome to newsletter number twenty. To mark the twentieth newsletter, I am adding a new section....challenge of the week. This will consist of a challenge I give to my clients for the following week. Of course it is optional, but the idea is to try and do as many reps of one particular exercise or hold for as long as possible. Each client that week will be given the option of taking on the challenge in their session/s (depending on how many they have). It will be done after the warm up when fresh. The winner shall be named in the following week's newsletter. Don't forget, it is completely optional!! Please note that star client shall also still feature as this is completely separate. Have a great weekend and enjoy this week's read....

The benefits of massage

Massage therapy can be extremely advantageous in your health care regime. Anyone who is experiencing everyday levels of strain and stress will benefit. Deep tissue massage releases muscular congestion and pain, aids the lymphatic system, improves circulation and enhances the functional quality of muscle tissue. It also,

* Releases trigger points : chronically contracted muscle tissue will squeeze blood out like a sponge, depriving the tissues of vital nutrients and energy to repair. The stroking movements in trigger point therapy create a vacuum that sucks blood through the blood vessels carrying the much needed nutrients to the muscles and relaxing the muscle fibres.

* Opens micro-circulation : massage does increase blood flow to tissues, but so does exercise. However, massage also opens the blood vessels and by stretching them, this enables nutrients to pass through with greater ease.

* Improves tissue elasticity : Hard training can make tissues hard and inelastic. This is one reason why hard training may not result in improvements. Massage helps reverse this by stretching the tissues.

* Pain reduction : Tension and waste products in muscles can often cause pain. Massage helps reduce this in many ways including releasing the bodies endorphins.

* Relaxation : Muscles relax through heat generated circulation and stretching. Regular massage can teach you to consciously recreate this state of relaxation in your daily life.

* Relief of anxiety : relaxation creates a sense of wellbeing and breaks the stress cycle which reduces anxiety levels.

* Invigorating : if massage is done with brisk movements such as what would be done before an event, it can produce an invigorating feeling which boosts performance.

Therefore, when a muscle feels tight, tender, weak or painful, it is a sign that it is congested. Muscle that is congested does not function at it's full potential and will hold you back in carrying out a specific task whether it is athletic performance or daily activity. Massage can help to decongest and improve the condition of the muscle which will alleviate the symptom.

 

Weight loss

MYTH : You can make up weekend splurges

FACT : You can't make up for overeating on Saturday and Sunday, unless you under-eat the rest of the week. A study found that many people lose weight during the week, but gain on weekends because they eat too much. The choices are to either maintain your dieting focus during the weekend or add in a couple of fasts during the week to offset the increased weekend intake.

 

Nutrition tip

Enjoy a few glasses of mulled wine this Christmas and also enjoy the numerous benefits that come with it. The English Institute of Sport, which provides scientific guidance to the British Olympic squad, found spices such as Cinnamon, nutmeg and cloves can help you to recover faster after exercise. This is because they are rich in antioxidants, which help to reduce muscle soreness after a training session.

 

Calories

To burn off a mince pie (approx. 230 calories), you would need to do on average 27 minutes of moderately fast running.

 

Quote of the week

"You want me to do something....tell me I can't do it."

Maya Angelou

 

Interesting fact

Aerobic exercise is one of the best preventative medicines available and one of the cheapest.

 

Challenge of the week

This week's challenge is to hold a forward plank for as long as possible. Winner shall be named in this section next week. Below is a rating of times,

30 seconds : AVERAGE

60 seconds : GOOD

90 seconds : VERY GOOD

120 seconds : ELITE

 

Star client of the weekJo star client

This week's star client goes to Jo Wallace. Jo is on a weight loss mission and lost 3 pounds this week. Great effort Jo! Well done!

 

 

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