Also this week.....

• How To Sleep in the Heat
•  Help 4 the Homeless Collection
• 1:2:1 Weight Loss Mentoring
• Food Matters: Chicken & Halloumi Bake
• Running News
• Book Your Lindsey Fitness Classes 
• Lindsey Fitness Running Club Events

See you in Classes!

love Lindsey xxx

HOT WEATHER - How To Sleep In The Heat

Hot Days and humid nights all go to disrupt our sleep patterns and lack of sleep isn't good for anyone.

Here are some tips to help you get a good night's sleep during a period of high temperatures.

1. No napping

Hot weather can make us feel a bit lethargic during the day. That is because we are using more energy to regulate our internal temperature.

But if your sleep is disturbed at night, try to avoid napping during the day. When it is hot, sleepiness can be precious - save it for bedtime.

2. Keep to routines

Hot weather can encourage you to change your habits. Don't. That can disrupt sleep.

Try to keep to your usual bedtime and routines. Do the things you normally do before bed.

3. Remember the basics

Take steps to make sure your bedroom is as cool as it can be at night.

During the day, draw the curtains or blinds to keep out the sun. Make sure you close the windows on the sunny side of your home, to keep out hot air.

Open all the windows before you go to bed, to get a through breeze.

4. Use thin sheets

Reduce your bedding but keep covers handy. Thin cotton sheets will absorb sweat.

However hot it is in your bedroom, your body temperature will fall during the night. That is why we sometimes wake up feeling cold.

5. Chill your socks

Using even a small fan can be sensible in hot weather, especially when it is humid.

It encourages the evaporation of sweat and makes it easier for your body to regulate your internal temperature.

If you do not have a fan, try filling your hot water bottle with ice cold liquid instead.

Alternatively, cool socks in the fridge and put those on. Cooling your feet lowers the overall temperature of your skin and body.

6. Stay hydrated

Drink enough water throughout the day but avoid drinking very large amounts before bed

You probably do not want to wake up thirsty - but you do not want to take an additional trip to the bathroom in the early hours either.

7. But think about what you drink

Be careful about soft drinks. Many contain large amounts of caffeine, which stimulates the central nervous system and makes us feel more awake.

Avoid drinking too much alcohol as well. Many people drink more when the weather is hot.

Alcohol might help us fall asleep but it promotes early morning waking and a poorer quality of sleep overall.

8. Stay calm

If you are struggling to sleep, get up and do something calming. Try reading, writing, or even folding your socks.

Just make sure you do not play on your phone or a video game - the blue light makes us feel less sleepy and the activity is stimulating.

Return to bed when you feel sleepy.

9. Think of the children

Children are usually quite robust sleepers - but they can be very sensitive to changes in family "mood" and routine.

Make sure usual bedtimes and bath times do not go out of the window just because it is warm.

As part of the bedtime routine, lukewarm baths are recommended by the NHS Make sure they are not too cold, as that will boost circulation (your body's way of keeping warm).

A baby cannot let you know if they are too hot or too cold, so it is important to monitor their temperature. They will sleep best when the room temperature is kept between 16C and 20C.

You could install a thermometer where the baby is sleeping.

10. Get over it

Most of us need about seven to eight hours of good-quality sleep, external each night to function properly.

But remember that most people can function well after a night or two of disturbed sleep.

Although you might yawn a little more frequently than usual, you will probably be fine..

Thank you for the donations received so far, I'll continue collecting for another couple of weeks before arranging to deliver to the charity founder Shoshana Gilmore. Just one extra small item on your shopping list can be of real help

 - Thank You - 

Buy one extra item to your shopping basket over the next couple of weeks from the following list . Bring it to me at classes or at the running club  and I will then get them to Shoshana on behalf of Lindsey Fitness members. Last week I added 4 packs of biodegradable wet wipes and 2 multipack's of pocket tissues to my shopping for less than £6.00.

As a suggestion then......

*Baby wipes (Morrisons as the most reasonable at 55p a pack)

*Aldi shavers (ALDIs version of Gillette)

*Small packs of pocket tissues

*Soap

*Small three in one body wash and shampoo (Aldi have one)

*Small moisturise

 Small suncream

*tooth paste and tooth brush

*sandwich bags also great to bag everything up.

(items need to be small for the homeless to be able to carry)

Thank you so very much  in anticipation on behalf of Shoshana

 at help 4 the homeless.

Can  I Help You? ...

With over 30 years of experience in weight loss and nutrition I am now available to take on some more 121 clients starting with a 6 week online mentoring package, tailored to you.

 To work with you personally  to...

• Change your mindset around food and bad eating habit
• Help Stop the negative self image, 
• To advise, direct and inspire you nutritionally
•  To set you safe and achievable exercise goals on your terms
• To guide, support and encourage to be your best ever YOU!
• To make you realise just how amazing you and your body truly are

I will work with you exclusively at your pace in a way that suits you, to get the results you want and instill the knowledge and the confidence to take the new you forward. 

Get in touch to book a FREE no obligation discovery call with me NOW!

                  Contact details at the bottom of this Newsletter

FOOD MATTERS:

Chicken & Halloumi Bake

(serves 6)

INGREDIENTS:
12 x boneless, skinless chicken thigh fillets
250g pack halloumi, cut into 6-8 slices
12 x spring onions, halved
4 cloves garlic
1 red chilli, slit halfway
Tin butterbeans, drained and washed
24 sun dried tomatoes
Chopped parsley
200g rose harissa, mixed with 75ml olive oil
Chopped Parsley

INSTRUCTIONS:

1. Cut the thighs in half. Mix everything with the harissa mix
2. Spoon into a baking tray
3. Roast at 200c for 45 minutes, or until cooked.
4. Sprinkle with chopped parsley - ENJOY!

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!

Lindsey Fitness Members....

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