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 four

Dom Lloyd-Walter - Personal trainer based in WeybridgeHi everyone,

Hope you have all had a good week. I wanted to draw attention to an article on the front page of the Daily Express this week entitled, 'secret of a longer life'. A study conducted over 25 years by scientists monitored the lifestyle choices and death rates of 12,000 men and women aged between 55 and 69. The results showed that not smoking, regular exercise, not being overweight and eating a Mediterranean-style diet could substantially reduce the risk of early death. Women in particular stand to gain an extra 15 years whilst men can extend their lives by 8.5 years. This is formal confirmation of what health experts have been saying for years! Food for thought....

Hope you enjoy this week's information and comments are always appreciated.

The benefits of circuit training

Circuit training is an excellent way to simultaneously improve strength and endurance. It dramatically improves the fitness level of the individual. This is because the quick pace and constant changing nature of circuits places a unique type of stress on the body which differs from normal exercise activities such as weight training and aerobic work. Training this way on a regular basis will condition your whole body, therefore achieving total fitness. It is a great way of keeping motivation high as the regular change of pace and exercise prevents boredom from setting in. This method of training also promotes fat loss and lean muscle gain.

 

Motivational fact

Core muscles,

Spending time developing your core muscles (whether you can see them or not) is certainly worthwhile. A strong core will make it easier to do most physical activities, from swinging a golf club to bending down to tie up your shoe lace. Weak core muscles leave an individual susceptible to poor posture, lower back pain and muscle injuries.

 

Weight loss fact

Weight loss plateaus,

Hitting a weight loss plateau can be extremely frustrating, but it is important to remember that losing weight can actually make weight loss even harder. This is because the heavier you are, the more energy your body expends to move your weight around. As you become lighter, your body will naturally expend fewer calories, something we often forget to consider in our calorie intake. To combat the plateau, making small changes to your lifestyle rather than going overboard with your fitness and diet programme, is often all that is required. The following minor changes include,

  • Add more activity which can simply mean taking the stairs instead of the lift or walking that short distance instead of driving/taking the bus or train. Just doing 20 minutes of this per day can help you burn an extra 50-100 calories. Yes it is a small amount, but added up over a week, it could make that vital difference.
  • Tweak your calorie intake as even very small changes to your diet can add up and help you over that plateau. Cutting your portion size even slightly or adding more fibre to your diet are ways of reducing calorie intake.
  • Make adjustments throughout the process which means every time you lose half a stone, look at your diet and exercise programme to find ways to reduce/burn calories to reflect your new weight.

 

Nutrition tip

Brown bread,

If you are aiming for weight loss or are generally health conscious, then always choose brown bread over white. It contains fewer calories and keeps you feeling fuller for longer due to the fibre content.

 

Calorie shocker

Starbucks SKINNY lemon and poppyseed iced muffin = 424 calories

This is nearly a quarter of the recommended daily calorie intake (2000 calories for women and 2500 calories for men).

I dread to think how many calories the non skinny version has!!

 

Motivational quote

"Pain is weakness leaving the body." Tom Sobal

 

Fun quote

"You've reached middle age when all you exercise is caution." Unknown

 

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"Gain an extra 15 years" Yes

"Gain an extra 15 years" Yes please! Denise x

Pain is gain!

Pain is gain!