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 nine

Hi everyone,Personal Training in Weybridge, Surrey

This week I would like to draw attention to a warning recently released by medics stating that half the UK population will be obese by 2030. In today's society, this does not come as too much of a surprise with the abundance of food readily available to us and the sedentary lifestyles many people lead. Making sure some kind of physical activity is part of your lifestyle and a suitable diet plan is therefore crucial. Hope you find this week's newsletter informative.


Delayed Onset of Muscle Soreness (DOMS)

After their first couple of sessions with me, many of my clients have experienced significant stiffness. Unfortunately, this is to be expected when you begin a new exercise program, change your exercise routine or dramatically increase the duration or intensity of your sessions. Delayed Onset of Muscle Soreness or DOMS describes a phenomenon of muscle pain, muscle soreness or muscle stiffness in the day or two after exercise. Although it can be alarming for new exercisers, DOMS is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover. It is generally at it's worst within the first two days following a new intense activity and slowly subsides over the next few days. DOMS are a result of microscopic tearing of the muscle fibres. The amount of tearing and soreness depends on how hard and how long you exercise and what type of exercise you do.

Ways to deal with DOMS include the following:-

* Use a foam roller

* Use active recovery as this encourages blood flow back to the muscles that have been worked. Active recovery should be low impact aerobic exercise

* Simply rest and recover (over 3-7 days, DOMS will gradually decrease)

* Have a sports massage

* Have an ice bath (you have to be brave, but from personal experience these work wonders)

* Gentle static stretching



Keeping a diary of all your training sessions can be an excellent motivational tool. Seeing your times for certain distances gradually decrease or your reps on specific exercises increase can be extremely rewarding and satisfying and spurs you on to keep pushing. Alternatively, investing in a GPS watch could be money well spent as it enables you to collect and store valuable information such as heart rate, speed, distance and calories burnt.


Weight loss

MYTH : Skipping meals is a good way to lose weight

FACT : Skipping meals is not a good idea as this will result in tiredness and poor nutrition leaving you more prone to snack on high fat and high sugar foods which could result in weight gain. Instead you need to reduce the amount of calories you consume and increase the calories you burn through exercise.


Nutrition tip

When next dining out at your local Indian restaurant, choose wisely and opt for chicken tikka, tandoori chicken, dahl, rice and dry vegetable curries. Try to resist the meat curries in heavy sauces, samosas and bhajis.  


Calorie awareness

A 40 gram portion (suggested serving on the box) of bran flakes contains 128 calories whereas a 40 gram portion of crunchy nut clusters contains 174 calories. Remember this is without milk....depending on which type of milk you opt for, you need to add somewhere in the region of another 50-150 calories. This is not a problem, but often people believe their portion size is a lot smaller than it actually is, so investing in some food scales could prove very beneficial.


Motivational quote

"Fighting for your dreams isn't always easy, but it's so worth it."



Fun quote

"Just because someone has fancier trainers than you, doesn't mean they can run faster."

Jon Bon Jovie


Star client of the week

Star client this week has to go once again to,

Sue Munch Sue star

Sue's weight loss campaign has been second to none and she has almost lost a stone since we started working together just over a month ago. By adopting a new diet plan and regular exercise into her life, Sue has shown that these two factors when combined can have a huge impact on steady, consistent weight loss. Well done Sue!