Hello There,

I have news......at last we are noticing significantly lighter mornings and evenings...... although it is still six weeks until British Summertime officially begins on Sunday March 30th. With longer daylight hours comes the optimism of better weather (and maybe some holiday planning too). Consequently moods are lifted and we notice how much happier we and maybe those around us are becoming too.

This week then, having recently completed another 6 week personalised programme with a 121 client, I now have availability to take on another. If you or someone you know might be interested in working with me for help with nutritional weight loss, mental wellbeing, or fitness do get in touch for a FREE no obligation discovery call and we'll go from there.

This weeks spotlight is aimed at ensuring you are getting enough nutritional protein and the importance of this to help maintain muscle mass especially as we age. Exercise that works on that, strength, balance and flexibility is covered by all the Lindsey Fitness classes of course - HiiT , Aerobics, Walkfit, Fitness Pilates and the Running Club of course. My London Marathon training continues apace and I remain so thankful for the encouragement and support of those around me. There is still time to enter this years Race for Life at Welwyn Hatfield as a individual, a family or a team of friends or workmates - just make sure you do please.

Food matters is one of my personal new favourite meals - inspired from my daughter Kirrie - I insist you try it!

Have a very LOVELY week and I'll see you in classes and online

Love Lindsey xxx

This Week>>>

• Nutrition Matters: Protein: Intake and Action
• Marathon Blog : 9 weeks to go!
• Race For Life 2025: Enter Now!
• Food Matters: Coconut Miso Cod
• Celebrant Services
• Book Your Lindsey Fitness Classes
• Lindsey Fitness Running Club Events

The Importance of Dietary Protein and Muscle Exercise as We Age

As we age, maintaining a healthy lifestyle becomes increasingly important, and dietary protein plays a crucial role in this endeavor. Protein is an essential macronutrient that supports numerous bodily functions, including muscle maintenance, immune response, and hormone production. Coupled with regular muscle exercise, adequate protein intake can significantly enhance the quality of life for older adults.

Why Dietary Protein is Essential

1. Muscle Maintenance and Growth: Protein is vital for muscle repair and growth. As we age, our bodies naturally lose muscle mass—a condition known as sarcopenia. Consuming sufficient protein helps mitigate this loss by providing the necessary building blocks for muscle repair and maintenance.
2. Bone Health: Protein contributes to bone strength by supporting bone density. Adequate protein intake can reduce the risk of fractures and osteoporosis, common concerns for older adults.
3. Metabolic Health: Protein has a higher thermic effect compared to fats and carbohydrates, meaning it requires more energy to digest. This can aid in weight management by boosting metabolism and promoting satiety, which helps prevent overeating.
4. Immune Function: Proteins are crucial for producing antibodies and immune system cells. A robust immune system is essential for older adults to fend off infections and illnesses.

Protein Sources

Incorporating a variety of protein sources ensures a well-rounded intake of essential amino acids. Examples include:

• Lean Meats: Chicken, turkey, and lean cuts of beef or pork.(preferably organic)
• Fish and Seafood: Salmon, tuna, and shrimp provide protein and heart-healthy omega-3 fatty acids.
• Dairy Products: Greek yogurt, milk, and cheese offer protein and calcium for bone health.
• Plant-Based Proteins: Beans, lentils, tofu, and quinoa are excellent options for vegetarians and vegans. Also Nuts and seeds
• Eggs: A versatile and complete protein source.

***Ensure to include a protein source in EVERY meal***

The Role of Muscle Exercise

Combining dietary protein with regular muscle exercise is key to maintaining muscle mass and strength. Effective exercises for older adults include:

1. Resistance Training: Incorporating weights or resistance bands can help build and maintain muscle mass. Exercises like squats, lunges, and bicep curls are beneficial.
2. Balance Exercises: Activities like fitness pilates or yoga improve balance and flexibility, reducing the risk of falls.
3. Aerobic Exercise: Walking, running, dance classes, swimming, or cycling enhances cardiovascular health and aids in maintaining a healthy weight.

Conclusion:

As we age, prioritising protein intake and engaging in regular muscle exercise are critical components of a healthy lifestyle. By doing so, older adults can maintain muscle mass, support bone health, boost immunity, and enhance overall well-being. Incorporating a balanced diet rich in protein and committing to a consistent exercise routine can lead to a more active, vibrant, and fulfilling life.

SUNDAY 18th MAY 2025

The Welwyn Hatfield Cancer Research Race for Life is back for 2025, and we need your support more than ever. This annual event is not just about running; it's about coming together as a community to stand against cancer and support groundbreaking research that saves lives. Whether you're a seasoned runner or a casual walker, your participation can make a significant difference in the fight against cancer.

Join us for the Welwyn Hatfield Cancer Research Race for Life 2025 and be a part of something truly special. Together, we can make strides in the fight against cancer and bring hope to countless lives. Lace up your trainers, bring your determination, and let's race for life.

Stroll IT, Walk IT, Jog IT, Run IT - Just DO IT!

TCS London Marathon Blog 2025 - 

The ' Very Last One' !!!........9 weeks to go >>>>

A thankfully dry ten mile, supported run last Sunday for us and such a relief it is now light in the mornings when we start our long runs. Paris marathoner Natalie and I completed a steady and comfortable 10 miles with fellow LFRC member Marie. We were joined by Gary and Frank the Vizsla for the first 5 miles before they headed home. Our 10 mile or longer runs are always supported by a wonderful car team who meet us at pre determined points on the route. They are a valued and much appreciated safety element of these runs providing us with water, first aid and plenty of encouragement along the way. We were met at the finish by other LFRC members who had completed their weekly runs and walks and always a welcome sight at the finish line.

Just 9 weeks to go and I'm feeling strong and confident for the longer runs ahead and the big day itself!

The training and fund raising continues....

Fundraising for the Welwyn Hatfield Parkinson's Group is now heading towards the £500 target , at a fantastic £436.00 (including cash donations)

I can't thank you enough 

£436.00 SO FAR!

Thank you so muchly xxx

FOOD MATTERS >>>>>>

Coconut Miso Fish

This is a absolutely scrummy dish passed onto me from my daughter Kirrie. It is simple to prepare, quick to cook and uber delicious.

INGREDIENTS:

• 4 cod loins or fillets (around 150g each), or any flaky white fish
• vegetable oil
• 1 onion
• 4 garlic cloves
• 20g fresh ginger
• 4 tsp white miso paste (or more, to taste)
• 2 x 400g tins good-quality coconut milk (minimum 70% coconut)
• 1 tbsp light soy sauce
• 1 tbsp mirin (rice wine vinegar)
• small handful fresh coriander, chopped
• lime wedges and chilli oil, to serve

INSTRUCTIONS:

1. Season the cod fillets with salt on both sides and refrigerate for 30 minutes. This step not only seasons the fish but also firms up its flesh, reducing the chance of it breaking apart while poaching.
2. Meanwhile, prepare the aromatics: thinly slice the onion, garlic and ginger. If you don’t feel like chopping, you can coarsely chop them in a food processor instead.
3. Heat a splash of vegetable oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, for 5 minutes, or until softened.
4. Add the garlic and ginger and cook, stirring occasionally, for another 5 minutes.
5. Add the miso paste and cook, stirring frequently, for 1 minute, then add the coconut milk, light soy sauce and mirin, stirring to combine. Don’t worry if the miso paste doesn’t fully dissolve immediately–it will melt into the broth as it cooks.
6. Bring the broth to a simmer over medium-high heat, then cover, reduce the heat to low/medium-low and simmer for 30 minutes, stirring occasionally.
7. Add the cod fillets to the coconut miso broth, (I also added some frozen peas) then cover and cook until the cod fillets are just cooked through, 5 to 8 minutes depending on their thickness. When done, the flesh will flake when gently pressed.
8. To serve, carefully transfer the cod fillets to a shallow serving bowl, then ladle the broth over the top. Finish with the fresh coriander and an optional drizzle of chilli oil. I recommend serving this with rice (it soaks up all of that deliciously fragrant coconut broth),  and a few lime wedges for squeezing over.

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 someone you know.

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!