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 three

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

So here we are again at the end of another week and it's time for newsletter number three. I have a couple of new features this week. The first is a calorie shocker section and the second is a client of the week section. This will be awarded to a person I feel has made a big achievement throughout the course of the week whether it's weight loss, decresed lap time, lower blood pressure. Feel free to comment at the bottom of the page....

Facts about flat tummies

Diet pills often claim to deliver flat stomachs without exercise. However this is a myth. The only way to achieve a flat stomach is by working out and once it is achieved, you have to then maintain your exercise routine on a regular basis. Unfortunately there is no way around it.

Fat burning cardio exercise such as running is far more effective in achieving that flat stomach than thousands of crunches. Forget about trying to do a thousand crunches a day but instead focus on burning the fat off the top of your stomach. As long as you are doing some core work, you already have muscle definition that is hiding under there.

Drinking water regularly throughout the day will flush your body of toxins and also help you stay fuller for longer keeping you away from those unhealthy snacks. For that flat tummy, it is important to stay away from fizzy and sugary fruit drinks. Say NO to extra sugar....it will hamper your chances of achieving a washboard stomach.

Make sure your diet has enough protein. Protein helps your body repair muscles after your workout. More muscle means less fat which means flatter stomach!

Don't beat yourself up if you have a bad day. Get back up and refocus and make sure the next meal is a good one!

 

Motivational fact

One of the many benefits of exercise is,

Increased strength and stamina. Every physical thing you do becomes easier which is immensely useful in everyday life.

 

Weight fact

Slow down when you eat. If you consume your meal at a slower rate or spread your meal into small courses, it allows more time for your brain to register what you have eaten. You will feel fuller and ultimately eat less.

 

Nutrition tip

Fat,

Fat contains almost double the number of calories as proteins and carbohydrates. Regardless of the health consequences, you can therefore end up paying for your excesses by dragging around extra weight. However the body cannot function without fat altogether. Fat is the main energy source for low intensity everyday activities such as sitting, sleeping, walking and desk work (high intensity work requires carbohydrate). In addition to this, without healthy fats the body is unable to absorb vitamins A, D, E and K (which is why these are referred to as fat soluble). Finally, fat also provides a protective barrier for our organs.

As a general rule, we want to be including unsaturated fats in our diet as opposed to saturated. If you can replace your foods that contain saturated fat with foods containing unsaturated fats, you'll be doing yourself a big favour. Eat more fish than meat. Keep cakes and biscuits to a minimum. Stick to grilling, steaming, dry-frying or stir-frying and opt for low fat dairy produce such as milk and yoghurt whenever possible.

 

Calorie shocker

Energy drinks,

Sports and energy drinks are calorie bombs like sweet fizzy drinks. They may have more added nutrients, but you can find the same vitamins and minerals in low calorie foods. If you are serious about losing weight, stay hydrated with water rather than sports drinks.

 

Motivational quote

"The difference between a goal and a dream is a deadline." Steve Smith

 

Fun quote

"People are so worried about what they eat between Christmas and New Year, but they really should be worried about what they eat between the New Year and Christmas." Unknown

 

Star client of the week

This week I have had no other choice than to award this title to two of my clients,

Jo Wallace and Denise Bamford-Mumby

Both ladies are on a weight loss mission and are fast approaching their targets. Jo lost 3.5 pounds this week and Denise lost 3.25 pounds. Well done ladies!

Jo star clientDenise star client

      

 

 

 

 

 

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Lots of VERY good advice

Lots of VERY good advice there Dom, I am certainly taking note and WELL DONE to both your Star Clients of the Week, luv' mum x

Jo - Well done. Reading this

Jo - Well done. Reading this is motivatiion for your sister & me. Well done. Mum x

Congratulations & well done

Congratulations & well done Jo! We're going for gold! Denise x