Hello There,

I had such a huge smile on my face on my morning walk with Frank the Vizsla last Monday.......I found snowdrops!!!!!

Then on Tuesday morning I heard and saw a Woodpecker,  first signs that Spring is on it's way is so uplifting and exciting .Time to reflect a on just how wonderful nature is as we move through the seasons.

It's been another busy week starting at the Saturday classes with a pretty tough conditioning HiiT session incorporating some intense muscle conditioning with the kettlebells and hand weighted exercise. The participants were brilliant an it was so rewarding to see the work so well. The benefits of this sort of workout cannot be ignored. As we age we lose muscle mass which can have a major impact on out health and mobility. Read this weeks Spotlight 'Muscle Matters!' on the importance of maintaining muscle mass along with some simple daily  home exercises to help. 

Just 14 weeks until the London Marathon - there's a blog update on the training and fundraising news to read.  

Our January Resetters are through their long fast days and heading toward the end of their 'deep clean' treat in great shape physically and mentally - I actually feel a little jealous that I couldn't join them doing this one myself. I most certainly will be doing the May Reset with the Marathon done.

It's Fish week in food matters with a simple one pot stew to try,. Healthy, hearty and delicious!

A reminder that there are no Saturday classes this week, but do use the online library and come to and alternative class too.

Have a very wonderful week

Love Lindsey xxx

The Importance of Maintaining Muscle Mass as We Age and Simple Daily Exercises to Help

As we age, maintaining muscle mass becomes increasingly important for our overall health and well-being. Muscle mass plays a crucial role in supporting our bodies, enhancing mobility, and protecting us from injuries. Unfortunately, as we grow older, our bodies naturally begin to lose muscle mass, a condition known as sarcopenia. This loss can lead to decreased strength, increased frailty, and a higher risk of falls and fractures. However, with the right approach, we can combat this natural decline and maintain a healthy, active lifestyle well into our later years.

 Why Maintaining Muscle Mass is Crucial

1. Improved Mobility and Balance: Muscle strength is essential for maintaining balance and coordination. Strong muscles help us move more efficiently and reduce the risk of falls, which are a leading cause of injury among older adults.
2. Enhanced Metabolic Health: Muscle tissue is metabolically active, meaning it burns calories even at rest. Maintaining muscle mass can help regulate body weight and improve metabolic health, reducing the risk of conditions like type 2 diabetes.
3. Bone Health: Muscles exert force on bones during physical activity, which helps maintain bone density and reduce the risk of osteoporosis and fractures.
4. Independence and Quality of Life: Strong muscles enable us to perform daily tasks with ease, from climbing stairs to carrying shopping. This independence contributes to a higher quality of life and greater self-esteem.

Simple Daily Exercises to Maintain Muscle Mass

Incorporating regular exercise into your daily routine is key to preserving muscle mass. Here are some simple exercises that can be done at home without the need for special equipment:

1. Bodyweight Squats: Squats are excellent for strengthening the lower body, including the thighs, hips, and buttocks. Stand with feet shoulder-width apart, bend your knees, and lower your body as if sitting back into a chair. Return to standing and repeat.
2. Push-ups: Push-ups work the chest, shoulders, and triceps. Start in a plank position, lower your body until your chest nearly touches the floor, and then push back up. Modify by doing them on your knees if needed.
3. Lunges: Lunges target the legs and glutes. Step forward with one foot, bend both knees to lower your body, and then return to standing. Alternate legs with each repetition.
4. Planks: Planks strengthen the core muscles. Lie face down, then lift your body onto your forearms and toes, keeping your body straight. Hold the position for as long as possible.
5. Standing Calf Raises: Stand with feet hip-width apart, rise onto your toes, and then lower back down. This exercise strengthens the calves and improves balance.
6. Chair Dips: Use a sturdy chair for this exercise. Sit on the edge, place your hands on the seat beside you, and slide off the chair, bending your elbows to lower your body. Push back up to starting position.

Tips for Success

• Consistency is Key: Aim to incorporate strength training exercises into your routine at least two to three times a week at home and in classes.
• Progress Gradually: Start with a comfortable number of repetitions and gradually increase as your strength improves.
• Stay Hydrated and Nourished: Proper nutrition and hydration support muscle recovery and growth.
• Listen to Your Body: Pay attention to how your body feels and avoid overexertion. Rest is as important as exercise.

By prioritising muscle mass maintenance through regular exercise and healthy lifestyle choices, we can enjoy the benefits of strength, mobility, and independence as we age. Embrace these simple exercises and make them a part of your daily routine to support a healthier, more active future.

TCS London Marathon Blog 2025 - 

The ' Very Last One' !!!........14 weeks to go >>>>

Near perfect running conditions last Sunday in St Albans for the Annual Fred Hughes 10 Mile road run. Cold and fresh was the order of the day for 1200 runners including myself and Marie Myers from the Lindsey Fitness Running Club. The event was made even more special as we were joined by my nephew Max who has taken up running over the last couple of years. We were all thrilled with our runs, completing in good times. This well established event traditionally starts the series of long runs up to the Spring Marathons in my case London on 27th April now just 14 weeks away! The event for me is a great leveller because it reminds me I will need to bring my pace back for the longer runs to come! 9 min 11 sec per mile is way to fast, I know I will be more comfortable at around the 10 min/mile mark.

I am much encouraged and motivated by the donations that have come in this last week and somewhat overwhelmed to announce we are over half way to the target of £500 in just 2 weeks!  Including cash donations, a magnificent £340.00 had been donated so far to buy exercise  equipment for my seated Parkinson's group - my heartfelt thanks to those who have so kindly and generously made a contribution.

£340.00 SO FAR!

Thank you so muchly xxx

FOOD MATTERS>>>>>>

Here's a really simple and delicious one-pot fish stew recipe for you to try this week.

INGREDIENTS:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 red  pepper, chopped
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1 can (14 oz) diced tomatoes
• 2 cups fish or vegetable stock
• 1 pound  fish fillets (such as cod, salmon , haddock), cut into chunks
• 1/2 pound prawns, peeled and deveined
• 1/2 cup frozen peas
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Lemon wedges (for serving)

INSTRUCTIONS:

1. Sauté Vegetables:
   • Heat the olive oil in a large pot over medium heat.
   • Add the chopped onion and cook until translucent, about 5 minutes.
   • Stir in the minced garlic and red pepper, cooking for an additional 2 minutes.
2. Add Spices and Tomatoes:
   • Sprinkle in the smoked paprika and dried thyme, stirring to combine.
   • Add the can of diced tomatoes and stir well.
3. Simmer the Base:
   • Pour in the fish or vegetable stock and bring the mixture to a gentle simmer.
   • Let it cook for about 10 minutes to allow the flavours to meld.
4. Cook the Fish and Prawns:
   • Gently add the chunks of fish and prawns to the pot.
   • Simmer for about 5-7 minutes, or until the fish is cooked through and the prawns are pink and opaque.
5. Add Peas and Season:
   • Stir in the frozen peas and cook for an additional 2 minutes.
   • Season with salt and pepper to taste.
6. Serve:
   • Ladle the stew into bowls and garnish with fresh parsley.
   • Serve with lemon wedges on the side for an extra burst of flavour.

A  Hearty and flavourful one-pot fish stew - 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 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!