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 six

Hi everyone,Newsletter

Please see below this week's newsletter. Enjoy the read and have a great weekend.


The benefits of functional training

Traditional weightlifting exercises generally target only one muscle for each exercise. However, functional training exercise generally targets more than one body part with each movement or exercise. Functional training emerged primarily from the sports conditioning and rehabilitation world. Functional training refers to the type of exercises that contribute to better, more efficient and safer performance of real world activities or sports movements. The short list of functional training benefits are:

* Building inner strength

* Endurance

* Improve balance

* Improve range of motion

Functional training allows you to work your muscles on different planes (hitting different angles) and building strength in those "stabiliser" muscles as well as the main target muscle. Machines are pre-set using only the muscle and angle that the machine allows. Multi-plane exercises are more complex movements and more closely mimic movements that are used in everyday life. The easy way to add functional movements to your training is to simply write down what you do everyday. What are your physical challenges? If you're a secretary you may find that your legs and back ache at the end of the day from picking up files from the floor. These would be your first areas to target. Don't think of fitness as being something that is only done in a gym. By simply taking advantage of your everyday movements, you can turn your office or home into an effective functional training area.

For more formal exercise, stability balls, resistance bands with handles or simply beginning to do some of your training on an unstable surface will be a good introduction to functional training. Adding this form of exercise to your current programme will give you many benefits for daily living!


Weight loss

Your weight will fluctuate from day to day. Resist the urge to weigh yourself on a daily basis, as doing so will discourage you. Weigh in the same time and day once a week.


Nutrition tip

Drinking peppermint tea can help with digestion and is useful for treating and soothing upset stomachs. The properties found in peppermint inhibits the growth of certain bacteria and can help relax muscles. In addition, peppermint oil is good for the skin, produces fresh breath, treats headaches and sinuses and also fights gingivitis. Drinking it in tea form will help you obtain some of these benefits. Peppermint also relaxes and helps reduce abdominal pain caused by irritable bowel syndrome (IBS) and promotes better digestion.



A medium (grande) classic hot chocolate (made with whole milk and whipped cream on top) from Starbucks contains 403 calories (almost a quarter of your daily allowance if you are a woman). If you opt for no whipped cream, this saves anywhere from 50 to 110 calories and opting for skimmed milk can save up to 130 calories.


Quote of the week

"I am the greatest. It's not bragging if you can back it up."

Muhammad Ali


Interesting fact

People with a high BMI tend to sit five metres closer to a food buffet than those of average weight a US study found. Over 70 per cent of them also sat facing the food compared with 26 per cent of average weight people.


Challenge of the week

Winners of this week's Russian twist challenge with a 3kg medicine ball are,

Male winner : James Sayers with 117 repetitions

Male runner up : Matthew Bates with 64 repetitions

Female winner : Nicola Putland with 152 repetitions

Female runner up : Sophie Bowen with 139 repetitions

WELL DONE to all participants! Nicola and James....great effort being the winners two weeks running!!

Next challenge is to hold a prone skydiver (lower back exercise) for as long as possible.


Star client of the week

This week's star client goes to both Matthew Bates and Nicola Putland. I have been working with Matt and Nicola (together) for a couple of months now and their effort levels during each session have proved that hard work pays off, as I can see steady improvements with each session. Well done both and keep up the hard work!