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 seven

Hi everyone,

Hope you are all keeping fit and well. Big news this week....Dom Lloyd-Walter - Personal trainer based in Weybridge

During the month of September, I am offering ten free personal training sessions for new clients (one per client). If you would like a free taster session or know of anyone this might be of interest to, please contact me asap on,

E-mail :

Phone : 07834 022610

It is a first come, first served basis.

There are several new people on my mailing list this week so I hope you all enjoy reading this week's newsletter....comments ALWAYS welcomed.



We are often told we should aim to get eight hours sleep per night, but what are the reasons for this? Well sleep is vital for our concentration, memory formation and repair of the damage done to the body's cells during the day. A chronic lack of sleep increases the risk of developing diabetes, obesity, cardiovascular disease and infections. Below is a list of all the benefits a regular good night's sleep brings,

* A healthy heart

Lack of sleep is associated with the worsening of blood pressure and cholesterol which are both risk factors for heart disease and strokes.

* A reduced risk of cancer

During sleep, the body produces a hormone called melatonin. Melatonin appears to suppress the growth of tumours.

* Reduces stress

When the body is sleep deficient, it goes into a state of stress.

* Increases alertness

Sleep gives you more energy and alertness for the day ahead. Being engaged and active feels great and also increases the chances for another good night's sleep.

* Bolsters your memory

Whilst sleeping, the brain is busy processing your day making connections between events, sensory input, feelings and memories. Quality sleep helps you remember and process things better.

* May help you lose weight

Less than seven hours sleep per night increases your chances of being overweight or obese. A lack of sleep impacts the balance of hormones in the body that regulate appetite.

* Naps can make you smarter

A quick power nap during the day can make you more productive as it will improve memory, cognitive function and mood.

* Reduces the risk of depression

Sleep impacts many of the chemicals in the body including seretonin. People deficient in seretonin have an increased risk of suffering from depression.

* Helps the body repair itself

Sleep allows the body to repair the damage done during the day caused by stress, ultraviolet rays and other harmful exposures. Cells produce more protein whilst sleeping and the protein molecules form the building blocks for cells, allowing them to repair damage.


Motivational fact

From my experience, running can often be viewed with hesitation or even fear, but it is important to think about how many advantages it has. Aiming to fit a couple of running sessions into your week on a regular basis (no matter how quick you are or if it is interval running) will bring many benefits,

* A great way to increase your cardiovascular fitness

* Reduces risk of heart attacks/angina/high blood pressure/strokes

* Manages weight very effectively as uses up more energy than many other forms of exercise

* Reduces body fat and increases lean muscle tissue

* Great for the mind. It gives you the "runner's high" - feelings of elation, energy and a sense of harmony during or after a run.

* Gives you time out. Regular runs are a way of escaping from a hectic lifestyle. Fresh air, rhythmic pace and regular breathing are relaxing.


Weight loss

MYTH : Some diets can reduce fat in particular body areas

FACT : There is no evidence that diets proclaiming to reduce fat in particular body areas actually work. As the body burns fat from all available stores, a weight loss programme reduces overall body fat so that you can lose a little weight in a particular area but not without losing elsewhere too. Exercise CAN help you tone up in specific areas.


Nutrition tip

For all those chocolate lovers, it is worth remembering that consuming dark chocolate brings many health benefits. Normal chocolate contains a lot of sugar and therefore a lot of calories, but the darker and more bitter the chocolate is, the less sugar it has. The advantages of consuming dark chocolate are,

* It is rich in resveratrol which is associated with a longer life, weight loss and anti-cancer properties

* Lowers blood pressure by dilating blood vessels

* A moderate intake can reduce bad cholesterol by up to 10%

* Rich in antioxidants which protect your body from cell damage and various diseases

* Good for the heart and blood circulation

* Rich in minerals including copper, potassium, magnesium, calcium and iron. Copper is essential for our heart health, potassium prevents high blood pressure and strokes and magnesium may help in the prevention of diabetes and cardiovascular disease

* Good for the brain as it increases blood flow to this area

* Boosts immunity with two of the flavonoids it contains (Catechins and Epicatechins)

* It tastes good! However remember not to consume too much as it still contains a lot of calories


Calorie shocker

When choosing a sandwich for lunch, Subway can be a good choice, but choose your filling carefully especially if you are opting for a foot long instead of a Subway 6 inch.

Subway 6 inch meatball manara = 511 calories

Subway foot long meatball manara = 1022 calories

Lower calories alternatives are,

Subway 6 inch veggie delite = 202 calories

Subway 6 inch chicken breast = 297 calories


Motivational quote

"There isn't a person anywhere who isn't capable of doing more than he thinks he can."

Henry Ford


Fun quote

"I went on a diet, swore off drinking and heavy eating and in fourteen days I lost two weeks."

Joe E. Lewis (comedian)


Star client of the week

My most recent client to join the team has only been working with me for two weeks, but has already seen some big results. Star client this week has been awarded to,

Sue MunchSue star

Sue's goals are to lose weight and make healthy eating and good fitness levels a permanent part of her lifestyle. So far so good....she has lost 6lbs in a fortnight. With a strong mental attitude from day one and great determination, she has got off to a very strong start and fully deserves the title this week. Well done Sue! Keep up the great work!