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 five

Hi everyone,Newsletter

Hope you're all getting back into the swing of things after the festive season. At this point, it is make or break time with the new year's resolutions so I hope your willpower is giving you the strength to see them through. Please see below this week's newsletter. Have a great weekend!



Sugar is fast becoming the salt of the nutrition World with several studies pointing to it's harmful effects and the fact that it's hidden in a lot of our food. 'Sugar is found in so many things, from cookies and cakes to diet drinks and cereal bars,' says nutritionist Amanda Ursell. It's very fattening-especially when combined with fat, as it is in cakes-and causes your blood sugar levels to rise and fall rapidly, which reduces energy levels. Studies show it also breaks down the collagen in your skin, which leads to premature wrinkling. Cutting down can prove difficult because it tastes so good and increases levels of feel good serotonin in the brain, so it's quite addictive. However, if you eat protein with every meal (such as chicken, eggs or fish), this helps to curb sugar cravings. Try to get your sweet fix from fresh berries with yoghurt (try Total 0% Greek Yoghurt, which contains less fat and more protein than most yoghurts) and a little bit of honey. If you do want the real thing in the form of a piece of chocolate for example, make sure you don't go overboard by carefully monitoring your portion size. 'Always have it immediately after a meal, which will help combat blood sugar swings, eat it in moderation and savour it slowly,' advises Amanda.


Weight loss

Professor David Haslam, chairman of the National Obesity Forum says,

'It's important to lose any excess pounds if you want to stay healthy and lower your chances of suffering with problems like heart disease, certain cancers and type 2 diabetes. But there is a right and wrong way to go about it! Starving yourself or following a faddy diet seriously restricts calories, resulting in fast weight loss. This isn't healthy or sustainable though and it does not encourage you to change your eating habits in the long term which is essential if you want to maintain your new lower weight. To lose weight safely and keep it off, you should aim to lose no more than 2lb a week.


Nutrition tip

Although it is an easy assumption that when it comes to nutritional value, fresh fruit and veg always have the edge over cooked or processed, tinned tomatoes prove this isn't always the case. They're actually a better source of lycopene than fresh because the canning process helps to break down some of the tough cell walls, releasing the lycopene, which makes it easier for the body to absorb. Like fresh tomatoes, the tinned variety provide useful amounts of Vitamin C and just one tinned plum tomato or a quarter of a 400g tin of chopped tomatoes counts as one of your five a day.



By opting for the Pollo Pesto pasta dish at Pizza Express, you'll consume 987 calories. Team this with a starter, dessert and a couple of alcoholic beverages, it will be easy to go over your daily allowance. If this is your favourite dish, make way for it by consuming less calories throughout the day or perhaps opt for a Melanzane Parmagiana (another pasta dish) which contains 625 calories.


Quote of the week

"Successful people replace the words 'wish', 'should' and 'try' with 'I will'. Ineffective people don't."



Interesting fact

Scientists from Harvard University, who analysed the diets of hundreds of young men, have found that junk food can damage male fertility. Those who ate lots of red meat, white carbs, sweets and energy drinks had poorer sperm motility (ability to move) than those eating more fish, wholegrain carbs, fruit and veg. So if you're hoping to conceive, salmon and broccoli might be a better supper suggestion!


Challenge of the week

Winners of this week's skipping challenge (to skip for as long as possible without making an error) are,

Male winner : James Sayers with 5 minutes 4 seconds

Male runner up : Matthew Bates with 38 seconds

Female winner : Nicola Putland with 3 minutes

Female runner up : Julia Bowen with 1 minute 45 seconds

WELL DONE to all participants! James and Nicola....tremendous efforts!!

Next challenge is to do as many Russian twist repetitions as possible with a medicine ball, (3kg) without stopping.


Star client of the weeksophie

This week's star client goes to Sophie Bowen. I have only been working with Sophie for a very short time so far, but I have been most impressed with her effort levels throughout sessions. Her hard work was rewarded this week at her weekly weigh in! Well done Sophie and keep up the good quality you have displayed so far during sessions.