Lindsey Fitness News - 26th October 2023 -

Published: Thu, 10/26/23

We can look forward to an extra hour in bed this weekend .....or an extra hour to do more of course! The end of British Summertime heralds all sorts of changes not just around us but within us physically and mentally too. This week I have written about these changes and how to help yourself to manage them.

Also ....with access these days to more and more defibrillators in public places, would you KNOW how to use one? Astonishingly there is a 70% better chance of saving someone's life with a defibrillator over CPR alone. I carry a Defibrillator at all my classes and the running club sessions and revisit training on using it every three years. If you would like to know how straight forward it is to use one, please see details of the training session I have organised in November later in this newsletter. Because you never know.....I urge you to invite and encourage family members to do this too.

There's a delicious Autumnal Chicken dish for you to try this week in Food Matters - nutritious, hearty and simples!

Also a reminder that the Saturday Classes on 4th November will run earlier than usual, as in my other role as an Independent Celebrant I have a Wedding to conduct that day . Thank you.

Have a brilliant week! xxx

The end of British Summer Time, also known as the transition from daylight saving time to standard time, can have various physical and physiological effects on the body. Here are some common effects and ways to manage them:

Disrupted sleep patterns: The change in time can disrupt your sleep schedule, leading to difficulty falling asleep or waking up earlier than usual. To manage this, gradually adjust your sleep routine by going to bed and waking up 15 minutes earlier each day leading up to the time change.
Fatigue and tiredness: The shift in time can cause a temporary feeling of fatigue and tiredness as your body adjusts to the new schedule. To combat this, ensure you get enough restful sleep, maintain a regular exercise routine, and eat a balanced diet to support your energy levels.
Mood changes: Some individuals may experience mood changes, such as increased irritability or low mood, due to the disruption in their daily routine. Engaging in stress-reducing activities like meditation, yoga, or spending time outdoors can help manage these effects.
Decreased productivity: Adjusting to the time change may temporarily impact your productivity and concentration levels. To combat this, break tasks into smaller, manageable chunks, prioritize important tasks, and take regular breaks to refresh your mind.
Increased risk of accidents: The shift in time can lead to drowsiness and decreased alertness, potentially increasing the risk of accidents, particularly while driving. Be mindful of your sleepiness levels and consider taking short naps if needed. Additionally, ensure you are well-rested before driving long distances.
Seasonal affective disorder (SAD): The end of British Summer Time can trigger or worsen symptoms of seasonal affective disorder, a type of depression associated with changes in seasons. If you experience persistent feelings of sadness, low energy, or loss of interest in activities, consult a healthcare professional for appropriate treatment options.

To manage the physical and physiological effects of the end of British Summer Time, it is essential to prioritize self-care, maintain a consistent sleep schedule, and be patient with your body as it adjusts to the new time.

As a Fitness Instructor I always carry a mobile Defibrillator with me at all my classes and to the Running Club Sunday Meetings. As well as updating my First Aid Certification every 3 years for Insurance purposes I like to do a CPR and Defibrillation training session as a reminder for myself and Running Club members. This next practical session will be held on Saturday 25th November with Arline and Dave Hursey from DiPPs.

"Did you know over 30.000 out of hospital cardiac arrests occur every year within the UK"

Read more about DiPPs - Click Here!

This 1 hour practical session will be at The Ridgeway Academy in WGC starting at 2pm.

I am extending the invite to Lindsey Fitness members and their friends and families. I cannot stress how useful this practical session is - because you just never know!

Arline and Dave do not charge for this service but a donation to DiPPs is invited. If you or any family of friends would like to take part in this session for a £10 minimum donation to DiPPs please contact me to book your place.

(Contact details can be found at the end of this newsletter)

FOOD MATTERS....

One delicious autumnal recipe is roasted chicken with root vegetables. Here's how to make it:

Ingredients:

1 whole chicken
4-5 medium-sized carrots, peeled and cut into chunks
3-4 parsnips, peeled and cut into chunks
1 large sweet potato, peeled and cut into chunks
1 red onion, cut into wedges
4 cloves of garlic, minced
2 tablespoons of olive oil
1 teaspoon of dried thyme
1 teaspoon of dried rosemary
Salt and pepper to taste

Instructions:

Preheat your oven to 425°F (220°C).
Place the chicken in a large roasting pan and pat it dry with paper towels.
In a small bowl, mix together the minced garlic, olive oil, dried thyme, dried rosemary, salt, and pepper.
Rub the garlic and herb mixture all over the chicken, making sure to coat it evenly.
In a separate bowl, toss the carrots, parsnips, sweet potato, and red onion with a drizzle of olive oil, salt, and pepper.
Arrange the vegetables around the chicken in the roasting pan.
Place the roasting pan in the preheated oven and roast for about 1 hour or until the chicken is cooked through (internal temperature should reach 165°F or 74°C) and the vegetables are tender.
Once cooked, remove the chicken from the oven and let it rest for a few minutes before carving.
Serve the roasted chicken with the autumnal vegetables and enjoy!

This recipe is perfect for a cozy autumn dinner, as the roasted chicken and root vegetables bring out the flavours of the season. Feel free to customize the recipe by adding other autumnal vegetables like butternut squash or Brussels sprouts...ENJOY!

Don't forget to book your Lindsey Fitness Classes

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