This week.....

• The Importance of  Muscle Mass
• October Autumn Reset Booking Now
• Food Matters: Chicken & Quinoa Power Bowl
• Celebrant Services
• Book Your Lindsey Fitness Classes 
• Lindsey Fitness Running Club Events

See you in Classes!

love Lindsey xxx

 The Importance of Building and Maintaining 

Muscle Mass as We Age

Aging is an inevitable part of life, often accompanied by a host of physical changes. Among these changes, the gradual loss of muscle mass, known as sarcopenia, is particularly significant. This condition can lead to decreased strength, reduced mobility, and a higher risk of falls and fractures. However, the narrative need not be one of inevitable decline. Building and maintaining muscle mass as we age is not just beneficial but essential for a healthy, active, and fulfilling life.

 The Science of Muscle Loss

As we age, our bodies undergo numerous physiological changes. After the age of 30, muscle mass begins to decrease at a rate of about 3-5% per decade. This decline accelerates after the age of 60. The reasons for this are multifaceted, including hormonal changes, decreased physical activity, and nutritional deficiencies.

 Benefits of Maintaining Muscle Mass

1. Enhanced Mobility and Independence:
2. Improved Metabolism
3. Supports Bone Health
4. Reduced Risk of Chronic Diseases
5. Mental Health Benefits

There are so many benefits to keeping fit and staying as active as we  can as we age. It is important to incorporate different types of exercise for the health of your heart, muscle mass and mindset - your whole body in fact.

Strategies for Building and Maintaining Muscle Mass

1. Resistance Training with Hand weights, Kettlebells and Bands
2. Adequate Protein Intake
3. Stay Active
4. Balance & Flexibility Exercise
5. Regular Health Check Ups
6. Rest, Recovery and Relaxation

Lindsey Fitness is proud to cover and encourage these aspects through classes, a running club, education and nutritional programmes for all ages and abilities.

Conclusion:

Aging gracefully involves more than just maintaining a positive outlook; it requires proactive steps to preserve physical health. Building and maintaining muscle mass is a cornerstone of healthy aging, offering numerous benefits that extend far beyond physical strength. It enhances quality of life, promotes independence, and significantly reduces the risk of chronic diseases and injuries. By incorporating regular resistance training, ensuring adequate nutrition, and staying active, we can defy the stereotypes of aging and continue to lead vibrant, healthy lives well into our golden years.

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Join me on the Autumn Shape Up Reset 

LAST FEW PLACES UP FOR GRABS!!!!!

Come together as a group with me for a preparation week ahead of the Colourfast 14 day Reset to revisit and enhance best practice looking after you and being your best version with this intensive mentored programme for the....

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Last places now booking, grab your now as I  

can't wait to work with you again 

xxx

FOOD MATTERS >>>>

Here's a high-protein meal designed to support muscle mass:

 Grilled Chicken and Quinoa Power Bowl

 Ingredients:

       For the Chicken:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• Salt and pepper to taste

      For the Quinoa:

• 1 cup quinoa
• 2 cups chicken stock or water
• 1 tablespoon olive oil
• 1 clove garlic, minced

      For the Vegetables:

• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup baby spinach
• 1/2 red onion, thinly sliced
• 1 avocado, sliced

      For the Dressing:

• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

 Instructions:

      Prepare the Chicken:

• Preheat your grill or grill pan to medium-high heat.
• In a bowl, mix olive oil, minced garlic, paprika, oregano, salt, and pepper.
• Coat the chicken breasts with the mixture.
• Grill the chicken for about 6-7 minutes on each side or until fully cooked (internal temperature should reach 165°F/75°C).
• Let the chicken rest for a few minutes before slicing it into strips.

        Cook the Quinoa:

• Rinse the quinoa under cold water.
• In a medium saucepan, heat olive oil over medium heat.
• Add minced garlic and sauté for about 1 minute.
• Add the rinsed quinoa and chicken broth (or water).
• Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed.
• Fluff the quinoa with a fork.

        Prepare the Vegetables:

• While the quinoa is cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber, slice the red onion, and slice the avocado.

          Make the Dressing:

• In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.

          Assemble the Power Bowl:

• In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, baby spinach, and red onion.
• Add the dressing and toss to combine.
• Divide the quinoa-vegetable mixture into serving bowls.
• Top each bowl with sliced grilled chicken and avocado slices.

 Optional Add-Ons:

• Hard-Boiled Eggs: For an extra protein boost, add a sliced hard-boiled egg to each bowl.
• Seeds or Nuts: Sprinkle some chia seeds, flaxseeds, or slivered almonds for added texture and nutrients.

This meal is balanced with high-quality protein from the chicken and quinoa, healthy fats from the avocado and olive oil, and a variety of vitamins and minerals from the fresh vegetables. It's perfect for supporting muscle growth and overall health. ENJOY!

CELEBRANT SERVICES >>>>>

As many now know I am also operating as an Independent Family Celebrant, a role I take as both an honour and a privilege for the families I am entrusted to.

Please don't hesitate to get in touch or pass on my details if I may be of help at a time of loss or of celebration.

Have You booked your sessions for October?

Fun, friendly, achievable workouts for all ages, levels and abilities - if you are new to exercise you'll be made very welcome .... or if you haven't been for a while it'll be a great welcome return - get in touch for your first session FREE!