Hello there,

 I hope this newsletter finds you well and excited for Spring  now that January is over. More evidence that Spring is just around the corner on my walks with Frank the Vizsla as the snowdrops flourish and the daffodil shoots emerge. walking this week which (along with the running of course) is a great passion of mine. The benefits mentally and physically are numerous, and a regular regime can be as simple or as challenging as you make it. The Lindsey Fitness Running Club  was originally started as a Sunday morning walking group over 25 years ago when I was asked to do the warm up for one of the first ever Cancer Research Race for Life events. Lindsey Fitness members were encouraged to sign up for a 5km walk to help raise vital funds. So myself and ladies from classes would meet to walk a 5km every Sunday in readiness for the event.  The club continues with walkers , joggers , and runners from 5km social walkers to ultra marathon participants. 

CRUK Race for Life is still going strong as is the Lindsey Fitness Running Club and I will be back again at the Welwyn Hatfield event this year to take the warm up!  Read about the benefits of walking and get signed up with family and friends to the Welwyn Hatfield Race for Life from this newsletter.  Whether you choose to  walk , jog or run you and friends and family  would also be welcome to join us to 'train' on Sunday mornings . just let me know. 

If you are not the outdoor type but would like to improve or enhance your walking fitness an  associated health benefits - then the Saturday Walkfit class is  just perfect . Three fun, mini workouts, over 5k steps , and 2 miles walked, in 45 minutes  without even leaving the room!!!

A luscious Chicken and butterbean stew in Food Matters this week  - nutritious, and filling , just the thing on a chilly day..... after a good walk!!!

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

Love Lindsey xxx

This Week>>>

• Health Matters: It's Good To Walk
• Marathon Blog : 11 weeks to go!
• Race For Life 2025
• Food Matters: Chicken & Butter Bean Stew
• Celebrant Services
• Book Your Lindsey Fitness Classes
• Lindsey Fitness Running Club Events

The Mental and Physical Benefits of Regular Walking,

 (Especially as We Age)

As we age, maintaining an active lifestyle becomes increasingly important for both mental and physical well-being. One of the simplest yet most effective forms of exercise is walking. This low-impact activity offers numerous benefits that can enhance quality of life, especially for older adults. Let’s explore the mental and physical advantages of incorporating regular walking into your daily routine.

 Physical Benefits

1. Improved Cardiovascular Health: Regular walking strengthens the heart, improves circulation, and lowers blood pressure. It reduces the risk of heart disease and stroke, making it an excellent exercise for older adults who want to maintain cardiovascular health.
2. Enhanced Mobility and Balance: Walking helps maintain and improve balance and coordination. This is crucial as we age, as it reduces the risk of falls, which are a leading cause of injury among older adults.
3. Weight Management: Walking is an effective way to burn calories and manage weight. It helps prevent obesity-related conditions such as diabetes and hypertension, contributing to overall health and longevity.
4. Stronger Bones and Joints: Regular walking can slow down the loss of bone density, reducing the risk of osteoporosis and fractures. It also helps keep joints flexible, alleviating symptoms of arthritis.
5. Boosted Immune Function: Engaging in regular physical activity like walking can enhance the immune system, making the body more efficient at fighting off illnesses and infections.

 Mental Benefits

1. Reduced Stress and Anxiety: Walking releases endorphins, the body’s natural mood lifters. It can help reduce feelings of stress and anxiety, promoting a sense of calm and well-being.
2. Improved Cognitive Function: Regular physical activity, including walking, is linked to better cognitive function and a lower risk of cognitive decline. It enhances memory, attention, and processing speed, which are crucial as we age.
3. Enhanced Mood: Walking in natural environments, such as parks or trails, can boost mood and reduce symptoms of depression. The combination of physical activity and exposure to nature provides a powerful mental uplift.
4. Better Sleep: Regular walking can improve sleep quality, helping older adults fall asleep faster and enjoy deeper rest. This is vital for maintaining energy levels and overall health.
5. Social Engagement: Walking can be a social activity, providing opportunities to connect with others. Joining walking groups or simply strolling with friends or family can enhance social bonds and reduce feelings of loneliness.

Tips for Incorporating Walking into Your Routine

• Set Realistic Goals: Start with short walks and gradually increase duration and intensity. Aim for at least 150 minutes of moderate-intensity walking per week.
• Choose the Right Footwear: Invest in comfortable, supportive shoes to prevent injuries and make walking more enjoyable.
• Stay Hydrated: Drink plenty of water before and after walks to stay hydrated.
• Listen to Your Body: Pay attention to how your body feels during walks. If you experience pain or discomfort, adjust your pace or take a break.
• Make it Enjoyable: Choose scenic routes, listen to music or podcasts, or walk with a friend to make the experience more enjoyable.

In conclusion, regular walking offers a multitude of mental and physical benefits, especially as we age. It’s an accessible and effective way to maintain health, improve mood, and enhance overall quality of life. By incorporating walking into your daily routine, you can enjoy a healthier, happier, and more active lifestyle well into your golden years.

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.

Why Participate?

1. Support Life-Saving Research: Every step you take helps fund vital research that leads to new treatments and breakthroughs in cancer care. Your involvement directly contributes to the progress being made in understanding and combating this disease.
2. Honour Loved Ones: The Race for Life is a powerful way to honour those who have battled cancer. Whether you’re running in memory of a loved one or celebrating a survivor, your participation is a tribute to their courage and strength.
3. Community Spirit: Join thousands of others in Welwyn Hatfield as we unite for a common cause. The Race for Life is a family-friendly event that brings people together, fostering a sense of community and shared purpose.
4. Health and Fitness: What better way to kickstart a healthy lifestyle than by training for a cause? Whether you choose the 5k, 10k, or a more challenging route, participating in the race is a great way to stay active and healthy.
5. Fun and Festivity: The event is not just about the race; it’s a day filled with fun, music, and celebration. Enjoy the lively atmosphere, meet new friends, and make lasting memories.

*

How to Get Involved

• Register: Sign up online on the official Race for Life website. Early registration is recommended to secure your spot and receive your race pack.
• Fundraise: Set up a fundraising page and encourage friends and family to support your race. Every donation, no matter the size, contributes to the fight against cancer.
• Volunteer: Not a runner? You can still make a difference by volunteering. From handing out water to cheering on participants, volunteers play a crucial role in the success of the event.
• Spread the Word: Use social media to share your journey and encourage others to join. The more people we have, the bigger impact we can make.

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 - GET WALKING!!

TCS London Marathon Blog 2025 - 

The ' Very Last One' !!!........11 weeks to go >>>>

Early daws last Sunday morning for the 14 mile Marathon training long run.

It was a dark, frosty start and minus 1 degree - but I was ready and prepared. 

I had visualised the route all week and imagined how I would it.

I was joined by fellow Paris  Marathon 2025 runner  Natalie, along with volunteer support runners for the LFRC. Our wonderful car support were also in attendance, to ensure a safe and comfortable run for all. 

We were joined along the route by other runners supporting us on segments of the distance. It was perfect running conditions and quite beautiful as the sun came up as we reached Stanborough lakes.

Thanks to all who supported us along the way, and Congratulations to Natalie and Jacqui who were thrilled to complete 13.2 miles, and well done Peter for completing 14 miles in preparation for his London Landmarks Half Marathon next month. The training and fund raising continues....

Fundraising for the Welwyn Hatfield Parkinson's Group is now well over half the £500 target is at a fantastic £375.00 (including cash donations)

I can't thank you enough 

£375.00 SO FAR!

Thank you so muchly xxx

FOOD MATTERS>>>>>>

Here's a delicious recipe for Chicken and Butter Bean Stew:

INGREDIENTS:

• 4 chicken thighs, skinless and boneless
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 can (14 oz) of butter beans, drained and rinsed
• 1 can (14 oz) of diced tomatoes
• 2 cups chicken broth
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

INSTRUCTIONS:

1. Prepare the Chicken:
   • Season the chicken thighs with salt and pepper.
2. Sear the Chicken:
   • In a large pot, heat the olive oil over medium-high heat.
   • Add the chicken thighs and sear them for about 4-5 minutes on each side until they are golden brown. Remove the chicken from the pot and set aside.
3. Cook the Aromatics:
   • In the same pot, add the chopped onion and cook for about 3-4 minutes until it becomes translucent.
   • Add the minced garlic and cook for another minute until fragrant.
4. Combine Ingredients:
   • Add the diced tomatoes, chicken broth, butter beans, thyme, and smoked paprika to the pot.
   • Stir well to combine all the ingredients.
5. Simmer the Stew:
   • Return the seared chicken thighs to the pot, submerging them in the liquid.
   • Bring the stew to a simmer, then reduce the heat to low.
   • Cover the pot and let it simmer for about 30-35 minutes, or until the chicken is cooked through and tender.
6. Adjust Seasoning:
   • Taste the stew and adjust the seasoning with more salt and pepper if needed.
7. Serve:
   • Ladle the stew into bowls and garnish with freshly chopped parsley.
   • Serve hot with cooked basmati, brown or wild rice for a hearty meal.

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!