**** REMINDER THIS WEEKS CLASSES***

 We are heading into the August Bank Holiday weekend and it looks like it will be fine - Yippee!  To remind Lindsey Fitness members that the Saturday HiiT and Walkfit Classes run as normal. No Presdales Class on Monday evening but please use any of the other classes instead. Also the Monday Morning Mindfulness and Mobilisation session will be LIVE on Tuesday morning at 6.55am instead.

NO RUNNING CLUB THIS SUNDAY 27th AUGUST

Having been introduced to it by Janet Thomson, I have become a huge fan and practice different techniques actively everyday.

Breathwork also known as breathing exercises or controlled breathing, which has been practiced for centuries and is believed to have numerous health benefits. The Lindsey Fitness Pilates and especially the Mindfulness and Mobilisation sessions include breathwork as an important component of achieving the most from these classes.

 Here are some ways breathwork can impact your health:

1. Stress reduction: Breathwork techniques, such as deep breathing and diaphragmatic breathing, can activate the body's relaxation response and help reduce stress levels. This can lead to lower blood pressure, reduced heart rate, and a calmer state of mind.
2. Improved mental health: Breathwork has been shown to have positive effects on mental health conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD). It can help regulate emotions, increase mindfulness, and promote a sense of well-being.
3. Enhanced respiratory function: Practicing breathwork exercises can strengthen the respiratory muscles, increase lung capacity, and improve overall lung function. This can be beneficial for individuals with asthma, chronic obstructive pulmonary disease (COPD), and other respiratory conditions.
4. Increased energy and vitality: Breathwork techniques can help improve oxygenation and circulation in the body, leading to increased energy levels and improved vitality. By bringing more oxygen into the body, breathwork can enhance physical performance and endurance.
5. Boosted immune system: Deep breathing exercises can stimulate the lymphatic system, which is responsible for removing toxins and waste from the body. This can help strengthen the immune system and support overall health.
6. Improved digestion: Breathwork can have a calming effect on the body, including the digestive system. By reducing stress and promoting relaxation, breathwork can help alleviate digestive issues such as bloating, indigestion, and irritable bowel syndrome (IBS).
7. Better sleep: Breath work exercises can help calm the mind and relax the body, making it easier to fall asleep and achieve better quality sleep. This can be particularly beneficial for individuals with insomnia or sleep disorders.

As I mentioned I personally practice different breathing techniques daily as a norm, sometimes when driving, running or walking  Frank the Vizsla. Techniques that I can turn to automatically when feeling stressed , angry or finding it difficult to sleep maybe. Lindsey Fitness members at classes know how we use controlled breathing to bring our heart rate down at the end of the Cardio sessions too.

In recent years Wim Hof, a Dutch extreme athlete has become known for his ability to withstand extreme cold temperatures along with his breathing techniques. He has developed a method called the "Wim Hof Method" which combines specific breathing exercises, cold exposure, and meditation.

The breathing techniques used in the Wim Hof Method involve deep and controlled breathing patterns. The technique is often referred to as "power breathing" or "controlled hyperventilation." It involves taking deep breaths in, followed by a short breath hold, and then a forceful exhalation. This cycle is repeated for several rounds.

The Wim Hof Method claims to have various benefits, including improved immune system function, increased energy levels, reduced stress and anxiety, and enhanced mental clarity. It is believed that the breathing exercises help to alkalize the body, increase oxygen levels, and activate the sympathetic nervous system.

• Step by Step, day by day instruction on how to follow the programme.
• Simple, delicious, and highly nutritious recipes you'll love 
• Mind setting audios to help embed your new habits
• A deep clean for your body, a treat like no other.
• A daily mini (optional) LIVE workout for all levels and ability
• Weekly Group ZOOM Meetings to share and discuss progress 
• The desire and confidence to take it all forward to be the best version of you EVERY DAY!

OR

 BELEIVE YOU CAN....AND YOU WILL!

FOOD MATTERS>>>>>>>

 Inspired from a meal recently prepared by a friend, this is a perfect Summer meal idea for the weekend.

Salad Niçoise is a traditional French salad that originated in the city of Nice. It is a composed salad, meaning that the ingredients are arranged on a platter rather than tossed together.

The main components of a Salad Niçoise typically include:

1. Lettuce: The base of the salad is usually made with a bed of crisp lettuce leaves.
2. Tuna: Canned or fresh tuna is a key ingredient in this salad. It is often seared or grilled before being added to the salad.
3. Hard-boiled eggs: Sliced hard-boiled eggs are a common addition, providing protein and richness to the salad.
4. Tomatoes: Fresh tomatoes, sliced or halved, are added to the salad for a burst of colour and flavour.
5. Green beans: Blanched or steamed green beans are a classic element of Salad Niçoise, adding texture and freshness.
6. Potatoes: Boiled new potatoes are often included, providing a hearty component to the salad.
7. Olives: Niçoise olives, which are small black olives from the region of Nice, are a signature ingredient in this salad.
8. Anchovies: Some variations of the salad include anchovies, either whole or chopped. 
9. Red onions: Thinly sliced red onions add a sharp and tangy element to the salad.
10. Dressing: The salad is typically dressed with a simple vinaigrette made with olive oil, vinegar, Dijon mustard, and herbs like parsley or tarragon.

Salad Niçoise is a versatile dish, and additional ingredients such as capers, radishes, or artichoke hearts can be added according to personal preference. It is often served as a main course for lunch or dinner, and is a popular choice during the summer months due to its refreshing and light qualities...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

NO PRESDALES - August 28th 

 Bank Holiday Monday

NO CLASSES

Saturday  30th September - Wednesday 11th October (Incl)

*Please use Online replay sessions

Have a wonderful week , Love Lindsey xxx