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 six

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

Hope you are all fit, healthy and looking after yourselves. It's Friday morning so please see below your weekly newsletter for health and fitness information. Comments ALWAYS welcomed and appreciated.


Hopefully in this day and age, we are all fully aware that we should exercise and eat a healthy diet as there are so many benefits. However most of us are also aware that our motivation levels can fluctuate and some days it can be tough to get moving....not enough time, too tired, no energy. It is important to try and counteract these excuses by discovering what motivates you. The following ideas may help,

* Determine a realistic goal of how many exercise sessions you want to fit in per week. Providing it is attainable (perhaps two sessions during the week and one at weekends) you are more likely to be successful.

* Set yourself small goals instead of dwelling on your ultimate goal. Once each small goal is reached, make sure you treat yourself. Rewards could be a massage, a new workout outfit or a new piece of sports equipment.

* Try to get a friend/partner/co-worker to join you on your mission to adopt a fit and healthy lifestyle. Having someone encouraging you to achieve your goals can be an extremely useful tool.

* Subscribe to a fitness magazine as new tips and exercises can be inspirational and prevent boredom from setting in.

* Create some friendly competition with a friend or work colleague. The person who clocks up the most hours of exercise in a month is treated to a coffee/lunch by the other.

* Change into your workout clothes as soon as you can because sometimes it is just a matter of getting dressed that causes the biggest barrier.

* Realise that any amount of exercise is better than nothing. Just a quick fifteen minute burst will burn calories, increase energy levels and improve your health.

* Try a new sport or class or speak to your personal trainer if you are craving more variety. Shaking things up every now and then will inspire you to train.

* If you have a dog, aim to take him/her on two LONG walks per week.

* Aim to increase activity levels in your day just by taking the stairs instead of the lift or going bowling instead of to the cinema.

* Sign up for a sporting event whether it be a run/swim/bike ride. Park runs which are organised all over the country provide a fantastic service especially as there is no cost involved. Simply log on and register and you're ready to enter an event,

You will receive an email later in the day (after completing your run) giving you all the statistics for your race such as finishing position overall, in your gender and in your age group.

* If possible, exercise in the mornings as research has shown that people who make exercise a priority first thing in their day are more likely to stick to it.

* Every individual will go through periods of time when it's incredibly challenging to maintain an exercise programme. Make sure you acknowledge this has happened and aim to get your exercise sessions back into your lifestyle as soon as possible.

* Finally, remind yourself of all the benefits that come with a fit and healthy lifestyle.


Motivational fact

Losing weight and building muscle tissue with regular exercise will help reduce cellulite. Aerobic exercise such as running, biking, swimming will help remove excess body fat and cellulite whilst weight training can help to prevent new cellulite from forming. However it is important to remember that you will always have some percentage of body fat and therefore a small amount of cellulite shall always be present.


Weight loss

MYTH : Eating after 8pm causes weight gain

FACT : It does not matter what time of day you is actually how much you eat during the whole day and how much exercise you get that makes you gain or lose weight. Regardless of when you eat your meals, your body will store extra calories as fat. If you want to have a snack before bedtime, make sure you consider how many calories you have already consumed that day.


Nutrition tip

Fish is a good source of protein and also contains many vitamins and minerals. You should aim to eat two portions per week including one portion of oily fish. Oily fish is high in omega-3 fats which may help to prevent heart disease. Choose from fresh, frozen or canned but remember canned and smoked fish can be high in salt. Oily fish include trout, herring, salmon, mackerel, pilchards, sardines and fresh tuna. If you eat a lot of fish, aim to eat as much variety as possible.


Calorie shocker

Be cautious when choosing your beverage in your local coffee shop!

Caffe Nero hot chocolate milano with whipped cream (served only in one size) contains a whopping 424 calories. This is almost a quarter of your daily calorie allowance. By opting instead for the Caffe Nero regular hot chocolate (no cream) with skimmed milk, you will consume 262 calories saving yourself 162 calories.


Motivational quote

"Victory belongs to the most persevering." Napoleon Bonaparte


Fun quote

"If your dog is fat, you're not getting enough exercise." Unknown


Star client of the week

It has been a hard decision to make this week with several clients making very good progress towards their individual goals. However the sheer grit and determination of my star this week has been second to none so I am awarding the title to,

Katy SmithKaty star

Katy is currently training for a 5km run in mid September. She began training with me in the middle of June and found 90 second bursts of interval running a challenge in our initial sessions. However, as the weeks have gone on, she has made huge headway and this week accomplished four sets of 10 minute running intervals at a much improved pace. Well done Katy!



have u started reading

have u started reading history books again dom?!! u did get an A level in History, but that was many years ago, a bit of revision never did anyone any harm, well done!

With regards to the Napoleon

With regards to the Napoleon motivational quote....let's not forget who won at Waterloo!