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 ten

Hi everyone,Personal Training in Weybridge, Surrey

Hope you have all had a great week and have a lovely weekend ahead of you. It's Friday once again so time for your weekly health and fitness newsletter. Hope you enjoy this week's read and as always, comments are highly appreciated at the bottom of the page....



We all suffer aches and pains at various points during our life and when exercising regularly, niggles creep in periodically. We often hear of people straining a part of their body, but what exactly does this mean? A strain is an injury to a muscle or a tendon in which the muscle fibres tear as a result of over stretching. A strain is also known as a pulled muscle. Symptoms of a strain include localised pain, stiffness, discolouration and bruising around the strained muscle. Strains are a result of muscular fiber tears due to over stretching. They can happen whilst doing everyday tasks and are not restricted to athletes.

The first line of treatment for a muscular strain includes four steps commonly known as R.I.C.E.

*REST : Stop all unnecessary activities especially those that cause pain to stop the strain from progressing.

*ICE : Apply ice to the affected area to reduce swelling by reducing blood flow to the injury site. Never ice for more than 20 minutes at a time.

*COMPRESSION : Wrap the strained area to reduce swelling with a soft wrapped bandage.

*ELEVATION : Keep the strained area as close to the level of the heart as possible to keep blood from pooling in the injured area.

This immediate treatment is usually accompanied by the use of anti inflammatory drugs such as ibuprofen which reduce the immediate inflammation and relieve pain.

If an injury is accompanied by severe pain, a medical provider should be consulted. If a limb cannot be used or if there is noticeable tenderness over an isolated spot, this can be a sign of a broken or fractured bone, a sprain, or a complete muscle tear. 



Struggling for motivation? Then it may be worth remembering that failing to use your muscles will cause them to deteriorate in size and strength. Dr. Tom Crisp, consultant sports physician at the Royal London Hospital says,

'Thirty minutes of aerobic exercise every day such as brisk walking or gentle swimming increases circulation, bringing nutrients to the muscles to keep them healthy.'

Lower back strain is the most common muscular injury among inactive Britons because sitting for long periods of time weakens muscles. In the active, muscular pain in the leg causes the most trouble. To keep all muscles strong, it is important to do weight bearing exercise. Even wearing light ankle weights when walking will force your leg muscles to grow stronger. To strengthen the upper body muscles, doing press ups against the wall is great if you are not strong enough to do them on the floor.


Weight loss

MYTH : Your body has a predetermined "set point" that blocks weight loss beyond a certain limit.

FACT : Because muscle weighs more than fat, the scales may show the same weight even while exercise works it's magic, subtracting inches from your waist line. Muscle is a lot more compact than fat taking up less space. A lighter person will also burn fewer calories whilst exercising due to carrying less bulk around. Therefore as the pounds drop off, weight loss will tend to slow.


Nutrition tip

Spinach is rich in iron, essential for muscle growth. However, despite what Popeye may say, eating it is not a good way to build strength. Iron is needed for the formation of haemoglobin, the part of red blood cells that delivers oxygen to the muscles. The recommended daily allowance is 8.7mg per day for a man and 14.8mg for a woman. Spinach contains 2.7mg per 100g, but the leaves also contain oxalic acid, which prevents the gut absorbing it. Better sources are sunflower seeds (5.3mg per 100g), beef (6.1mg per 100g) and apricots (6.3mg per 100g). Eaten with a glass of fresh orange juice is ideal as Vitamin C boosts absorption. If you are anaemic or a woman who suffers from heavy periods, it can be helpful to take a supplement, but ask a doctor before doing this.


Calorie shocker

J.D Wetherspoon Large Breakfast with Black Pudding : 1558 calories

If you are off to Wetherspoons for breakfast beware of this option on the menu! As you can see, it contains over three quarters of a woman's daily calorie intake! There are several far lower calorie healthy options on Wetherspoons breakfast menu such as porridge, natural yogurt or scrambled egg on toast. If you are craving bacon and eggs, you can always opt for the,

Breakfast Roll (served with either bacon or a fried egg) : 546 calories or 400 calories


Motivational quote

"There is no happiness except in the realisation that we have accomplished something."

Henry Ford


Fun quote

"There are two things to aim at in life; first to get what you want, and after that to enjoy it. Only the wisest of mankind has achieved the second."

Logan Pearsall Smith


Star client of the week

LucyThis week my star client is Lucy Axford. Lucy completed her block of sessions with me earlier this week and has been a joy to work with over the past couple of months. Her work ethic in every session has been absolutely outstanding, always employing great technique when performing each exercise. She told me she felt great in her bikini whilst on holiday a fortnight ago. Hard work always pays off! Well done Lucy!


I would also like to congratulate Denise and Tony Bamford-Mumby this week. Tony has lost well over a stone in weight now since we started working together in June and Denise is extremely close to her target weight after steadily losing the pounds over several months. Well done!