Hello There,

  Here we are in the last week of November already... I don't know about you but we seem to have sprinted through this month and now its only 4 weeks until Christmas!!! 

What I have enjoyed in November however is running with Frank the Vizsla in the Isabel Hospice Doggy Dash. He ran another 4 miles with Gary on Wednesday evening and I will be running 7 with him this Sunday. This will take him over 50 miles for November completing his Dash and raising over £300 for the Hospice! THANK YOU from the bottom of his heart to the end of his waggy tail if you sponsored him.

The weather conditions last week were somewhat challenging and I hope you stayed safe, warm and dry.  As we keep ourselves so wrapped up at this time of year, indoors and out in all weathers ( especially if you have a dog to walk) I thought this weeks Spotlight should focus on our skin. Skin is in fact the body's largest organ - but do we look after it as well as we should? 

As a huge smoothie fan ( one of my 2 meals a day at least 3 times a week!)  FOOD MATTERS  this week  is a skin benefit smoothie recipe that will work from the inside out to give your skin all the nutrients it needs - especially at this time of year.

I am happy to tell you Monks Walk have  confirmed that the Saturday Classes on December 21st and January 4th will run as scheduled. Please, as requested in last weeks newsletter book all the sessions you will be attending from now and  into the New Year now , to ensure numbers are sufficient to run.

Finally the January Reset is now booking -  book your place get 'primed' for the best start for your Mind and Body at the very start of 2025!

Have a fabulous, fit, healthy and fun week - and I'll see you online and in classes.

Love Lindsey xxx

This week.....

• Spotlight - The Skin You're In
• January Reset 2025 - Booking Now!
• Isabel Hospice Doggy Dash Fundraiser Update
• Food Matters: Glowing Skin Smoothie
• Celebrant Services
• Book Your Lindsey Fitness Classes 
• Lindsey Fitness Running Club Events

See you in Classes!

love Lindsey xxx

 Understanding the Function of Skin

and 

How to Care for It During Winter

The skin, the body's largest organ, serves as a critical barrier between our internal systems and the external environment. It performs several vital functions, including protection, regulation, and sensation. As we transition into the colder months, understanding these functions and how to care for our skin becomes increasingly important to maintain its health and resilience.

 Functions of the Skin

1. Protection: One of the primary roles of the skin is to protect the body from external factors such as pathogens, chemicals, and physical impacts. The outermost layer, the epidermis, acts as a shield, preventing harmful substances from entering the body.
2. Regulation: The skin plays a crucial role in regulating body temperature. Through processes such as sweating and vasodilation, it helps maintain a stable internal environment, which is vital for normal bodily functions.
3. Sensation: Packed with nerve endings, the skin allows us to perceive temperature, pressure, pain, and touch. This sensory input is essential for interacting with the world around us and for protecting us from harm.
4. Vitamin D Synthesis: When exposed to sunlight, the skin synthesises vitamin D, which is essential for bone health and immune function.
5. Water Retention*: The skin prevents excessive water loss, maintaining hydration and electrolyte balance within the body.

Challenges for Skin in Winter

During the winter months, the skin faces unique challenges that can compromise its health and function:

• Low Humidity: Cold air holds less moisture, leading to lower humidity levels both outdoors and indoors. This can cause the skin to lose moisture, resulting in dryness and irritation.
• Harsh Winds: Windy conditions can strip the skin of its natural oils, exacerbating dryness and leading to chapping and redness.
• Indoor Heating: Central heating systems, while keeping us warm, can further reduce indoor humidity, contributing to dry skin.
• Hot Showers: While a hot shower feels comforting in cold weather, it can strip the skin of its natural oils, leading to dryness and irritation.

 Tips for Winter Skin Care

To maintain healthy skin during the winter months, consider the following tips:

1. Moisturise Regularly: Use a heavy-duty moisturiser to lock in moisture and create a protective barrier against the elements. Look for products containing ingredients like hyaluronic acid, glycerin, and ceramides, which help retain moisture.
2. Use a Humidifier: Adding humidity to your home can help counteract the drying effects of indoor heating. Aim for a humidity level between 30-50% to keep your skin comfortable.
3. Limit Hot Showers: Opt for lukewarm water instead of hot showers and baths. Limit your time in the water to prevent stripping your skin of its natural oils.
4. Gentle Cleansing: Use gentle, fragrance-free cleansers to avoid irritation. Harsh soaps can strip the skin of its natural oils, leading to dryness.
5. Protect Your Skin: Wear protective clothing, such as gloves and scarves, to shield your skin from harsh winds and cold temperatures.
6. Stay Hydrated: Drink plenty of water to maintain hydration from the inside out. Hydrated skin is more resilient and less prone to dryness.
7. Sun Protection: Even in winter, UV rays can damage your skin. Apply a broad-spectrum sunscreen with at least SPF 30 to exposed areas, especially if you’re spending time outdoors.
8. Exfoliate Gently: Exfoliation helps remove dead skin cells, but it's important to do so gently to avoid irritation. Use a mild exfoliant once or twice a week.

By understanding the functions of the skin and taking proactive steps to care for it during the winter months, you can maintain its health, appearance, and function. With the right care, your skin can remain resilient and glowing, regardless of the season.

Revitalise YOU in the New Year 

with  Lindsey and the Colour Fast Reset Programme

As the next Year approaches, many of us are filled with the desire to start fresh, embrace healthier habits, and set new goals. If you're looking to kickstart 2025 with a transformative health experience, Janet Thomson's  Colour Fast Reset Programme with Lindsey is your perfect partner. Designed to rejuvenate your body, refresh your mind, and reset your lifestyle, this programme is  a mind, body, holistic journey to a healthier, more vibrant, best version of YOU!

Why  the Colour Fast Reset Programme WORKS!

1. Comprehensive Approach: Unlike typical, unsustainable weight loss plans , the Colour Fast Reset Programme integrates  nutrition, fitness, and mindfulness and empowers you to embed these healthier habits . This well-rounded approach ensures that you not only lose weight but also gain energy, improve mental clarity, and enhance your overall well-being.
2. Science-Backed Nutrition: The programme emphasises a colourful, nutrient-dense diet that fuels your body with essential vitamins and minerals. By incorporating a rainbow of fruits and vegetables, you can boost your immune system, improve digestion, and reduce inflammation. The plan is designed to support ongoing,  sustainable weight loss while keeping your taste buds delighted.
3. Flexible Fasting: Intermittent fasting is a key component of the Colour Fast Reset Programme. This succinct, mentored three week programme will help to regulate blood sugar levels, improve metabolism,  balance hormones and promote cellular repair. With day by day  guidance on how to implement fasting safely and effectively.
4. Expert Guidance and Support: This is a step by step programme conducted in a private Facebook group, mentored by Lindsey with participants supporting each other at every step.
5. Mindfulness and Motivation : The Colour Fast Reset Programme incorporates mindfulness practices to help you stay motivated and focused. With the guided meditations and stress-reduction techniques from Janet Thomson, you'll learn to listen to your body, manage cravings, and develop a healthier relationship with food.
6. Proven Results: Previous participants of the Colour Fast Reset Programme have and continue to experienced remarkable transformations. From shedding excess pounds to improving their mental health, vitality and confidence, using the Reset with Lindsey periodically throughout the year. 

*

Update from Frank the Vizsla ...... some more miles

Into the last week of my November Doggy Dash 

TOTAL MILES SO FAR

41.3 Miles!

THANK YOU SO MUCH FOR £305.00 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 >>>

Now I love a smoothie, and green based smoothies in particular are my Meal 1 2 or 3 days a week at any time of year. Here's a recipe for a nutrient-rich smoothie that's great for your skin. This smoothie is packed with ingredients that are high in antioxidants, vitamins, and healthy fats, all of which can help nourish and improve your skin's health.

Glowing Skin Smoothie

INGREDIENTS:

• 1 cup spinach: Rich in vitamins A, C, and K, as well as folate and iron, spinach helps in maintaining skin elasticity and reducing inflammation.
• 1/2 avocado: Loaded with healthy fats, particularly omega-9 fatty acids, which help keep skin moisturised and supple.
• 1/2 cup blueberries: High in antioxidants, particularly vitamin C and anthocyanins, which help fight free radicals and promote collagen production.
• 1/2 banana: Provides potassium, which helps to hydrate and moisturise the skin.
• 1 tablespoon chia seeds: A good source of omega-3 fatty acids and fibre, which help reduce inflammation and promote healthy skin cell function.
• 1 tablespoon almond butter: Contains vitamin E, which is a powerful antioxidant that helps protect skin from oxidative stress.
• 1 cup unsweetened almond milk: A dairy-free option that provides a creamy texture without causing potential skin irritation from dairy.
• 1 tablespoon honey (optional): Has natural antibacterial properties and can help soothe and moisturise the skin.

INSTRUCTIONS:

1. Add the spinach, avocado, blueberries, banana, chia seeds, and almond butter to a blender.
2. Pour in the almond milk.
3. Blend on high until smooth and creamy.
4. Taste and add honey if desired for sweetness.
5. Pour into a glass and enjoy immediately for the best nutrient absorption.

ENJOY!

 Why This Smoothie is Good for Your Skin:

1. Antioxidants: Blueberries and spinach are rich in antioxidants that protect the skin from damage caused by free radicals and environmental stressors.
2. Healthy Fats: Avocado and chia seeds provide essential fatty acids that help maintain the skin’s lipid barrier, keeping it hydrated and plump.
3. Vitamins and Minerals: The combination of ingredients offers a variety of vitamins (A, C, E, K) and minerals (potassium, iron) that support skin health and repair.
4. Hydration: The high water content in fruits and vegetables, along with the potassium in bananas, helps keep skin cells hydrated.
5. Anti-Inflammatory: Ingredients like spinach and chia seeds have anti-inflammatory properties that can help reduce skin irritation and redness.

This smoothie is not only delicious but also a powerful way to support your skin from the inside out. Enjoy it as a part of your daily routine for a glowing complexion!

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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.

If members could please 

 book your sessions NOW up until Christmas

 to ensure numbers support running the last classes of the year - Thank You kindly xxx

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!