Happy Thursday, I hope this newsletter finds you well. energised and optimistic . Being back at classes this week has been such a joy - there is always lots of feel good energy when working out in a group. Last Saturday at Monks Walk in particular I tried out a new HiiT protocol which went down really well - HiiT is so diverse and great for all round fitness whatever your Fitness Level. This was followed by the Walkfit tm class...hot , sweaty but so much fun . I just LOVE the simplicity and effectiveness of this class, we have become so accomplished with the varied routines. It always looks so good when we work in formation as well - I should have filmed us this week for you to see! It has to be the simplest but most effective of workouts and so much fun too! I love the appeal that it has for all ages and abilities - not least of all me!

If you haven't yet tried a Walkfit tm class then please do come and join the fun, just get in touch or current Lindsey Fitness members may like to use it as an extra class to make up  holiday classes missed.

This week I am talking about Legumes and how important they can be as part of a healthy diet. They are certainly ideal as part of a meal for the July  Resetters who are halfway now through and  smashing their Summer Reset. Check out the delicious Chickpea Salad recipe later in this newsletter.

*** REMINDER***

Due to a school event next weeks  Presdales Class Monday 17th July will be held on Wednesday 19th July 6.30pm - please book as normal

The Lindsey Fitness Online Fitness Pilates session will be held on Thursday 20th July at  5.55pm

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Discover the Secret Superheroes of Nutrition: Legumes!

Legumes, those humble little leguminous wonders, are the unsung superheroes of the nutrition world. From lentils to chickpeas, kidney beans to black beans, these tiny powerhouses pack a mighty punch when it comes to nourishing our bodies and boosting our overall health.

So, what makes legumes so special, you ask? Well, let me enlighten you with their remarkable qualities:

1. Supercharged with Protein: Legumes are a fantastic source of plant-based protein, making them an ideal choice for vegetarians, vegans, and even meat-eaters looking to diversify their protein sources. Packed with essential amino acids, they help build and repair tissues, support muscle growth, and keep you feeling fuller for longer.
2. Fibre-Filled Goodness: If you're looking to keep your digestive system happy and your waistline in check, legumes are your go-to buddies. Their high fibre content helps regulate digestion, prevents constipation, and promotes a healthy gut microbiome. Plus, it helps lower cholesterol levels, reducing the risk of heart disease.
3. Nutrient Powerhouses: Legumes are bursting with essential vitamins and minerals such as folate, iron, magnesium, and potassium. These nutrients play a vital role in maintaining healthy blood cells, supporting bone health, boosting energy levels, and even improving brain function. Who knew these little legumes were such multitaskers?
4. Heart Health Champions: Legumes have been shown to reduce the risk of cardiovascular diseases by lowering blood pressure and improving blood sugar control. Their low glycemic index prevents sharp spikes in blood sugar levels, making them a fantastic choice for individuals with diabetes or those aiming to maintain stable energy levels throughout the day.
5. Sustainable Superstars: Not only are legumes good for your health, but they are also great for the environment. These amazing little plants have the unique ability to fix nitrogen from the air into the soil, reducing the need for synthetic fertilizers. By including legumes in your diet, you're contributing to a more sustainable and eco-friendly future.

Now that you're armed with this knowledge, it's time to embrace the legume revolution and incorporate these nutritious gems into your daily meals. Check out this weeks recipe of the week later in this newsletter.

Remember, that a healthy diet is all about balance and variety. So, let legumes be your trusty sidekick on this journey towards a vibrant and nourished life.

FOOD MATTERS >>>>

One popular and healthy legume recipe is a Chickpea Salad. Here's how you can make it:

Ingredients:

• 2 cups cooked chickpeas
• 1 cucumber, diced
• 1 bell pepper, diced
• 1 small red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup feta cheese, crumbled (optional)
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked chickpeas, cucumber, bell pepper, red onion, cherry tomatoes, parsley, and mint leaves.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the chickpea mixture and toss well to combine.
4. If desired, sprinkle the crumbled feta cheese on top.
5. Let the salad sit for at least 30 minutes to allow the flavors to meld together.
6. Serve chilled and enjoy!

This chickpea salad is not only delicious but also packed with fibre, protein, and various vitamins and minerals. It can be enjoyed as a light lunch or as a side dish with grilled chicken or fish - ENJOY!

Don't forget to book your Lindsey Fitness Classes 

- HiiT, WalkFit, and Aerobics for up to six weeks in advance!

Dates For Your Diary 2023

CLASS CHANGE - Presdales Monday 17th July 

Due to School Event the  Class will be held on Wednesday 19th July instead - 6.30pm

NO CLASSES 

Monks Walk, Presdales & Wodson Park

Friday 29th September- Friday 14th   October inclusive

*Please use Online replay sessions

& join in LIVE Sessions from Spain

NO PRESDALES - August  28th Bank Holiday Monday

EXTRA 5 Class 'Summer' Pass

( for Saturday and Monday Class Members ONLY)

Now Available - Valid NOW  throughout July & August

 Please ask in Class

Have a wonderful week , Love Lindsey xxx