This week.....

• Spotlight -
• I2I  Mentoring - Mandy's Progress Update
• Isabel Hospice Doggy Dash Fundraiser Update
• Food Matters: Halloumi, Chickpea and Spinach Curry
• Celebrant Services
• Book Your Lindsey Fitness Classes 
• Lindsey Fitness Running Club Events

See you in Classes!

love Lindsey xxx

Embracing Autumn: The Health and Mental Benefits of Outdoor Exercise in Combating Seasonal Affective Disorder (SAD)

Are you embracing autumn?...the change in season brings with it a unique opportunity to embrace outdoor exercise. While the crisp air and the crunch of leaves underfoot are inviting, the benefits of engaging in physical activity during this time extend far beyond the aesthetic. Outdoor exercise in the autumn not only boosts physical health but also plays a crucial role in enhancing mental well-being, particularly for those affected by Seasonal Affective Disorder (SAD).

Understanding Seasonal Affective Disorder

Seasonal Affective Disorder is a type of depression that occurs at a specific time of year, usually in the autumn or winter. It is believed to be linked to the reduced levels of sunlight during these months, which can disrupt the body’s internal clock, leading to feelings of depression. Symptoms include fatigue, depression, hopelessness, and social withdrawal. While SAD can be debilitating, engaging in outdoor activities during the autumn months can help mitigate its effects.

The Physical Health Benefits of Autumn Exercise

1. Boosts Immune Function: As the temperature drops, the risk of colds and flu increases. Regular exercise is known to enhance immune function, helping the body fend off seasonal illnesses. The fresh air of autumn can invigorate the lungs and improve overall respiratory health.
2. Enhances Cardiovascular Health: The cooler temperatures make it easier to engage in cardiovascular activities such as jogging, power walking, or cycling. These exercises strengthen the heart, improve circulation, and can help maintain a healthy weight.
3. Increases Vitamin D Levels: While the sunlight is less intense in autumn, spending time outdoors still allows for some exposure to UV rays, which helps the body produce Vitamin D. This is crucial for bone health and immune function.

The Mental Health Benefits of Autumn Exercise

1. Alleviates Symptoms of SAD: Exposure to natural light, even on cloudy days, can help regulate melatonin and serotonin levels in the brain, which are linked to mood regulation. Outdoor exercise increases exposure to daylight, helping to alleviate the symptoms of SAD.
2. Reduces Stress and Anxiety: Physical activity is a well-known stress reliever. Exercise triggers the release of endorphins, the body's natural mood elevators. The serene environment of autumn, with its calming colours and sounds, can enhance this effect, reducing stress and anxiety levels.
3. Improves Sleep Patterns: Regular physical activity can help regulate sleep patterns, which are often disrupted in individuals with SAD. The natural light exposure during the day can also help reset the body’s internal clock, promoting better sleep quality.
4. Enhances Mood and Cognitive Function: Studies have shown that exercise can improve mood and cognitive function. The combination of physical activity and the sensory stimulation of the natural environment can lead to improved concentration, creativity, and mental clarity.

Practical Tips for Autumn Outdoor Exercise

• Dress Appropriately: Layering is key in autumn. Wear breathable, moisture-wicking clothing and add layers as needed to stay warm without overheating.
• Choose the Right Activity: Whether it’s a brisk walk, a jog through a local park, or a walk in the woods, choose an activity that you enjoy and that fits your fitness level.
• Stay Safe: As daylight hours decrease, ensure you are visible to others by wearing reflective gear. Be mindful of slippery leaves and uneven terrain.
• Stay Hydrated: Cooler weather can diminish the sensation of thirst, but it’s important to stay hydrated during exercise.

In conclusion, the autumn season provides a perfect backdrop for outdoor exercise, offering numerous physical and mental health benefits. By embracing the natural beauty of the season, individuals can enhance their well-being and combat the effects of Seasonal Affective Disorder. So, lace up your trainers or your walking boots, step outside, and let the magic of autumn invigorate your body and soul.

 As you may know earlier this year I started  a six week 121 Mentoring programme,  having been approached by former Lindsey Fitness Member Mandy. As my 'inaugural' mentoring client, Mandy has stayed in touch with regular updates of her continued -(outstanding) progress. Mandy writes...

"This last month has been another truly interesting month. 
My big celebration is going into the 13 something stones rather than 14 something  in weight and heading for a third stone weight loss in six months .It just feels really good! I am enjoying wearing my colourful ( smaller size) new clothes.

I have learned a lot more about myself. I had a reunion with my primary school class recently and realised that my memories and even school photo are related to food!

Have travelled a bit this month, twice to Malta and a retreat in Germany. I decided not to think about food planning and go with the flow seeing as we were in the middle of nowhere. I had my few biscuits and a  couple of wines and I had a great time. Coming home and I  decided not to get on the scales till a week later after I was back in my routine. 
Happy I lost a pound. So bottom line is that I am relaxed that this is a lifelong change and the scales are still going in the right direction!

Mandy's progress continues to be remarkable, and all on the terms she set for herself following 6 weeks of mentoring. Mandy is not on a 'diet', her body is simply rewarding her back for how she now treats it. Truly living life as her best version!

 A Message from Frank the Vizsla ...... Miles and Miles

2 Runs this week - Total so far for the November Doggy Dash 

21.7 Miles!

THANK YOU SO MUCH FOR £220  IN DONATIONS SO FAR, I AM VERY HAPPY AND WAGGY ABOUT THAT!

Love and licks in anticipation of  all the support, and any further donations big or small for our wonderful Isabel Hospice, thank you XXX

Isabel Hospice aim for 3 visits a week by therapy dogs a week. Each mile ran represents a smile a therapy dog puts on the face of a patient.

FOOD MATTERS >>>>

 Halloumi, Chickpea, and Spinach Curry

INGREDIENTS: 

For the Curry:

• 1 tablespoon vegetable oil or olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1-2 green chilies, finely chopped (adjust to taste)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 can (400g) chopped tomatoes
• 1 can (400g) chickpeas, drained and rinsed
• 200g fresh spinach leaves
• Salt and pepper to taste
• 1 can  coconut milk
• Fresh coriander, chopped, for garnish

For the Halloumi:

• 200g halloumi cheese, cut into cubes
• 1 tablespoon olive oil

INSTRUCTIONS:

1. Prepare the Halloumi:
   • Heat 1 tablespoon of olive oil in a non-stick frying pan over medium heat.
   • Add the halloumi cubes and fry until they are golden brown on all sides, about 2-3 minutes per side.
   • Remove from the pan and set aside.
2. Make the Curry Base:
   • In a large pan or pot, heat 1 tablespoon of oil over medium heat.
   • Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.
   • Stir in the minced garlic, grated ginger, and chopped green chilies. Cook for another 2 minutes until fragrant.
3. Add Spices:
   • Add the ground cumin, coriander, turmeric, and garam masala to the onion mixture. Stir well to coat the onions and cook for 1-2 minutes.
4. Add Tomatoes and Chickpeas:
   • Pour in the chopped tomatoes and stir to combine with the spices and onion mixture.
   • Add the chickpeas, and season with salt and pepper. Let the mixture simmer for about 10 minutes, allowing the flavours to meld together.
5. Incorporate Spinach and Coconut Milk:
   • Add the spinach leaves to the curry and stir until they wilt.
   • Pour in the coconut milk and stir to combine. Let the curry simmer for another 5 minutes.
6. Combine Halloumi and Serve:
   • Add the fried halloumi cubes to the curry and gently stir to combine.
   • Taste and adjust seasoning if necessary.
   • Garnish with fresh coriander before serving.

 Serving Suggestions:

• Serve the curry hot with steamed basmati, brown wild or cauliflower rice, or quinoa, 
• You can also add a dollop of yogurt on top for extra creaminess .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 any help at a time of loss or of celebration to you or someoe you know.

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!