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 nine

Hi everyone,Newsletter

Hope you have all had a great week and are still managing to keep up some exercise despite the bitterly cold weather. Below is this week's newsletter. Enjoy!


Three ways to keep fit

Keeping healthy is a chore to some people, while to others it’s a relief or just part of everyday life.  Health and fitness should not be unfortunate activities that we are forced to take part in just to keep our waistlines lean and our looks intact.  Instead, health and fitness should just be interwoven aspects of our day to day lives, as normal and as unquestioned as eating dinner. If you’re the type of person who struggles to stay motivated with your fitness routine but are adamant about succeeding, consider these three suggestions on how to stay fit every day.

Keep It Convenient

If you try to convince yourself the only way to get fit is to spend two hours every night at the gym, but then you get so overwhelmed at the thought of accomplishing such a task that you almost never go, you won’t actually be accomplishing much. Fitness isn’t something that can only be achieved at the gym.  With an exercise ball at the ready and a skipping rope handy, you can even work out at your own home if you desire. Whether you’re doing core strengthening exercises on an exercise ball while watching television, or you're doing 15 minutes of skipping while the oven heats up, you’re working towards a goal of greater personal health.

Keep changing your workout

Even though many people have workout routines, workouts don’t have to always be so routine.  After all, routines can get boring after a while, and variety is supposed to be the ‘spice of life.’  If you always do a morning run, maybe instead you can play a game of squash/tennis/football/netball after work. Or if you’re used to only lifting weights, you can try adding some cardio work into your day every once in a while.  Even with a routine, not every fitness activity needs to fall under some predetermined fitness plan.

Don’t Give Up

This may be the most important advice of all.  If you’ve worked out for two months really well and often, and then came across a few weeks of scattered exercise or none at all, don’t just throw all of your progress away because of a hiccup.  Too many people do well, mess up once or twice, and then quit altogether thinking they have ruined everything.  The thing is, no one is perfect.  No routine is completed 100% of the time.  If you have a bad week, get back on that bike or treadmill next week and keep pushing at it.  That way, you’re always making progress.


Weight loss

For long term weight loss results you need to get encouragement and support. The best way to get this support is from friends, family and from other people that are in the same situation. There will be times during the process that you will get bored and are willing to quit and there will also be times that you won’t believe in yourself and you need someone to give you encouragement and motivation to continue. Do not underestimate the power and support you can get and do not be shy to share your weight loss dreams with your friends and family.


Nutrition tip

Pears provide a good source of fibre, vitamin B2, C, E, copper, and potassium.  They
are an excellent source of pectin, which is a water soluble fibre. They are actually higher in pectin than apples which makes them effective in helping to lower cholesterol levels and in toning the intestines. They are often recommended by health care practitioners as a hypoallergenic fruit that is high in fibre and are less likely to produce an adverse response than other fruits. Pears are often recommended as a safe fruit to introduce to infants.  


Calorie awareness

There are 405 calories in a Cadbury Creme Egg McFlurry. Team this with a burger, chips and fizzy drink and you could easily consume well over half your day's calorie allowance in one sitting.


Quote of the week

"Obstacles are those frightening things that become visible when we take our eyes off our goals."

Henry Ford


Interesting fact

A 20-minute nap does wonders for mood, productivity, and overall alertness.


Challenge of the week

Winners of this week's forward plank challenge are,

Male winner : Tim Bowen with 3 minutes 30 seconds

Male runner up : James Sayers with 2 minutes 05 seconds

Female winner : Julia Bowen with 2 minutes 21 seconds

Female runner up : Sophie Bowen with 1 minute 35 seconds

WELL DONE to all participants! Tim, fantastic effort!!

Next week, we are back to the side plank (right side) challenge. How long can you hold it for. Results revealed in next week's newsletter.