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 two

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

Hope you have all had a good week. I have decided to bring my newsletters out weekly instead of fortnightly as there is such an abundance of health and fitness knowledge out there. I want to keep you my clients and anybody else who looks at my site as up to date as possible. As always, please feel free to comment on any of the content....

Blood Pressure (BP)

The definition of BP is,

"a measure of the force that the blood applies to the walls of the arteries as it flows through them".

It is measured in millimetres of mercury and is expressed using two numbers written as,

120/80 mmHg

The top number represents the systolic BP and the bottom number represents the diastolic BP.

What is systolic BP?

Systolic blood pressure is the pressure exerted on the artery walls when the heart is contracting and pumping blood.

What is diastolic BP?

Diastolic blood pressure is the pressure exerted on the artery walls when the heart is in a relaxed state (at the end of each contraction).

Ideally, we should all have a BP below 120/80 At this level, we have a much lower risk of heart disease or stroke. There are several healthy lifestyle changes an individual can make to decrease their BP. They include:-

  • Eat less salt
  • Increase fruit and vegetable intake
  • Keep to a healthy weight
  • Drink less alcohol
  • Increase exercise levels

Stress is known to increase an individual's BP, but only in the short term. Once the stress has subsided, BP should return to normal.

High blood pressure (hypertension) puts extra strain on your heart and blood vessels which over time can lead to all sorts of medical conditions such as heart attacks, strokes, heart disease and kidney disease. Unfortunately, high BP does not come with any symptoms, so the only way to monitor it is to have it measured. Sometimes an individual will have a particularly high reading, but this could be due to a particularly stressful time which is why it is important to get regular readings.

Low blood pressure (hypotension) would be a reading of 90/60 or below (only one of the numbers has to be lower than it should be to count as low BP). Generally, low BP is not a cause for concern, but it is worth checking with your doctor.


Motivational fact

One of the many benefits of exercise is,

It can improve your mood and the way you feel about yourself. Researchers have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.


Weight fact

Many people with weight issues have the habit of eating in response to emotions and stress. It is important to plan alternative strategies to cope with emotional eating whether that be phoning a friend, doing some exercise, taking the dog for a walk. Be prepared!


Nutrition tip


Alcoholic beverages have little, if any, nutritional value. However they are also high in calories. A pint of draft beer can contain anything from 140 kcals for a lager to 200 kcals for a stout. A glass of dry wine is around 106 kcals for a standard measure, but dessert wine can be 226 kcals. Put away three glasses of wine over dinner and you've consumed an extra 300-400 kcals without even factoring in the food you've eaten. Spirits are as bad. Standard mixes such as gin and tonic come in at 170 kcals and a single shot of whisky around 70 kcals. This gives the term 'empty calories' real meaning. However, a glass of red wine a couple of times per week is good for your heart and gives you some antioxidants as well as being enjoyable.


Motivational quote

"Exercise: you don't have time not to." Unknown


Fun quote

"The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility and pushing their luck." Unknown




Good clear information on

Good clear information on blood pressure and great useful advice. I will endeavour to use it all to my advantage in creating the new model! Denise.

Interesting information on

Interesting information on the blood pressure and glad mine has come down significantly since starting my exercise regime!

Lots of good advice there

Lots of good advice there Dom. I will endeavour to cut my intake of 'WHITE WINE' and dad will try to avoid the fried food and cheese. Perhaps we can do some interval training next time we meet up. x