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

Weekly newsletter number five

Hi everyone,Dom Lloyd-Walter - Personal trainer based in Weybridge

Hope you've had a great week and are all keeping fit and healthy. It is Friday morning and time for newsletter number five. Hope you find the information interesting and enjoy reading. Comments always appreciated....


Internal fat

New body-scanning techniques have shown that some apparently 'slim' people can be carrying so much hidden fat around their vital organs that they are at increased risk of obesity related diseases, such as diabetes and heart disease. This means they could be more at risk than people twice their size, who look fatter but carry their excess weight on the outside of the body, for example, on their hips and thighs. Internal fat is laid down by a sedentary lifestyle and an MRI scanner reveals that people who would be considered slim can actually have large quantities of fat within them. People who do fewer than two hours of aerobic exercise per week may have too much internal fat. If you sit at a desk all day and are barely moving, you can appear slim, but also be at risk. Those who are overweight and decide to slim down must incorporate exercise into their lifestyle as well as adjusting their diet. Losing weight on it's own will not automatically make you have to also exercise to reduce your disease risk. Interestingly, studies have shown that sumo wrestlers have very little internal fat despite their outward appearance!


Motivational fact

Exercising outdoors,

Recent research found that exercising outdoors as opposed to indoors gives individuals a greater improvement in mental well being. Exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.


Weight loss

When it comes to weight loss, sometimes it can be hard to fight off peer pressure. Arranging to meet a friend these days often means food and drink are on the agenda and it is during these social times that our willpower is given it's biggest test. The workplace is also well known for harbouring lots of temptations and colleagues can be strong willed when it comes to talking you into trying just a little. The problem is that a bite of cookie or cake often leaves us wanting more. Even family can prove a challenge at home tempting you with things that should be off the menu! In these situations, it is never easy. However it is important to stay motivated by reminding yourself that you are striving to live a healthier life and by doing so you'll be able to outrun your colleagues and also set a great example for your family. Taking a quick walk before lunch or dinner can also really help keep the munchies away.


Nutrition tip

 Make sure you understand food claims and labels,

A product labelled with a fat free claim does not necessarily mean that it is low in calories. This also applies to a product labelled as low sugar or low carb. Always read the nutrition label on packaging. 


Calorie shocker

There's nothing wrong with going for a three course meal at your favourite restaurant, but remember to choose wisely or the calories can quickly become worryingly high. For example, a meal in Pizza Express choosing the following dishes would rack up a total calorie count of 2422. Bearing in mind a woman should have 2000 calories per day and a man 2500, this is alarmingly high,

Starter Bruschetta con funghi = 542 calories

Main Etna pizza = 1153 calories

Dessert Chocolate glory = 727 calories

Team these dishes with a couple of alcoholic beverages and the total consumption would easily surpass your recommended daily allowance of just one meal!!

 Using the Internet to check the nutritional information that many restaurants provide these days can be a wise move. There are plenty of delicious lower calorie alternatives, but research is key!


Motivational quote

"The way to get started is to quit talking and begin doing." Walt Disney


Fun quote

"The only place success comes before work is in the dictionary." Vince Lombardi


Star client of the week

My star client this week is,

Tony Bamford-Mumby

TonyTony has displayed incredible dedication on his mission to lose some weight and increase his fitness since he started working with me. This week is evidence of that as not only has he lost 3 pounds, but he has knocked 1.35 minutes off his original 4km running time in less than a month (clocking his best time yesterday morning). Well done Tony!






Well done hon! Very proud of

Well done hon! Very proud of you ... even with a grey beard! Denise x

Great new letter Dom (I

Great new letter Dom (I always knew I was a thin person trapped inside a fat man's body)

Ha ha! Who has written

Ha ha! Who has written that!?? Dom.

Can I have a black beard

Can I have a black beard please? Tony

Ha ha. Yes ok will change it

Ha ha. Yes ok will change it for next time you get client of the week!

Great work Tony!!

Great work Tony!!