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

September 2013 newsletter

Hi everyone,Newsletter

Hope you have all had a great August and have plenty to look forward to as the winter months approach. Keep eating well and training hard! Enjoy September's newsletter!


Time wasting in gyms

It is an all too familiar warm up routine for most gym-goers. Slip on your trainers, stretch off your muscles....then choose your music, untangle your headphones, check your messages and make sure your water bottle is full. Fitness fans will waste on average 21 minutes of each hour on activities that simply burn up time rather than calories, a survey has found. Chatting and adjusting clothes are other popular procrastination tactics which help the typical gym member waste around 35 per cent of each visit, spending only 39 minutes an hour exercising.

The poll found that up to 55 per cent of gym members fiddle with their phone or IPod to work out the music to go with their session. And 30 per cent of regulars take as long as ten minutes to sort out their tangled earphones, according to the survey of 1000 adults. Up to a third (32 per cent) admit they regularly interrupt their routines to chat to other gym-goers. Other time wasting habits to emerge from the study include the constant refilling of water bottles, adjusting clothes and trainers and repeatedly checking mobile phones.

Kevin Yates of fitness chain Harpers which carried out the survey, said: 'Your time at the gym shouldn't be spent untangling headphones, choosing music or checking your phone and we hope this makes gym-goers more aware of the time they spend exercising and the time they spend not exercising.'

By signing up to group classes or sessions with a personal trainer, you are forced to be ready for action at a certain time and you know you will be working hard for that whole 45-60 minute period.


Weight management

When you eat out and it comes to sampling food of the other people at the table, just say 'NO!' Tiramisu, even one spoonful is unlikely to be part of your diet plan! The same applies to those with a partner who never finishes meals or children who leave half-nibbled fish fingers. All those little extras count, so chuck them in the bin!



Stone fruit, such as nectarines, peaches and plums may be able to help fight metabolic syndrome, a condition linked to obesity that could lead to serious health problems. US researchers found that the fruits contain compounds that work in a variety of ways to reduce inflammation, fight fat and ward off heart disease and obesity related diabetes. So, whether you use it as an ingredient or as a stand alone snack, nab a nectarine.



Binge eating on healthy foods is still a no no if you are trying to lose your muffin top! Just because a food gets a green light on your diet, does not mean you can have an abundance of it! If you are replacing chocolate with fruit for example, you won't get very far if you work your way through a pound of grapes every afternoon. Nuts are another danger area. They are a great health food, but you need to watch your portions! Calories are still calories!

For a great pre or post workout snack check out,


Quote of the month

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."

Zig Ziglar

Client funny quote/action of the month

This month I have started to video my clients so they can watch back their technique. Chris Leighton-Davies decided he would change his usual face of pain (good pain) whilst performing Russian twists to a poker face of perfect calmness. I am not sure how he managed to go from one extreme to the other unless his pained face was all an act to make me think he was working at his max!

Interesting fact

For a happier way to get to work, get on your bike. New research from Portland State University found that cycling to work trumps walking, public transport and driving when it comes to an enjoyable commute.


Client of the month

Client of the month goes to Julia Bowen. Julia has put in some hardcore sessions recently and without fail always gives 100 per cent effort. Well done Julia!


Other client mentions....

Tim Bowen is now back in the swing of things after a bit of a lay off. His fitness levels are steadily returning to where they were which is great to see.

Alexandra Dembitz is doing very well on a weekly basis and the gradual improvements in different areas are clear to see, especially the core.

Matt Bates and Nicola Putland are plugging away on a weekly basis and there has definitely been a recent increase in the intensity of their sessions, which is rewarding to witness. Keep it up!

Phil Poulter is currently struggling with a calf injury, but I hope to see him back into sessions in the not too distant future especially after making some initial good progress.

Finally, welcome to a new client, Melissa Varley.


See you in October!