Hello There,

Well arriving back from Spain to a heatwave here at least meant I was acclimatised!

It's a relief that things are cooling down a little towards the end of this week. It's great to be back to Lindsey Fitness classes, and the Parkinson's Group and Acacia Mews Care Home seated exercise sessions . I am also excited to be starting a six week programme with another lovely 121 client next week.

 Classes have run  as normal  despite the extreme heat, as as always you can be reassured that I will always adapt the sessions accordingly.  Be assured as long as you feel and are well, there is no reason not to keep to your exercise regime. You can always contact me if you are unsure. Do read this weeks spotlight on exercising safely in extreme heat.

I would be most grateful and ask that Lindsey Fitness and PAYG members to please book your classes well in advance rather than last minute, especially over these coming Summer months. If need be you can then cancel via your booking confirmation. It's important that classes are viable to run. If for any reason the class is cancelled, those booked will receive and email in good time and I will also post a notice in the Lindsey Fitness Facebook group.

This weeks Food Matters is a  homemade heatwave hydration drink to make to help the body cope in such extreme heat.

Have another great week and I'll see you in classes and online

Love Lindsey xxx

Class Etiquette : Could I politely request that Lindsey Fitness and PAYG members please book classes well in advance to ensure the class will run . I need to know the class is attended well enough for it to be viable to run. If you subsequently need to cancel you can do this from your booking confirmation. If a class is cancelled for any reason, all those booked will be emailed and notified in good time and a notice  will also be posted in the Lindsey Fitness Home Facebook group. Thank you as ever xxx.

Staying Safe While Exercising in Hot Weather: 

As temperatures rise, exercising in hot weather can pose health risks if precautions aren't taken. I have always given advice that essentially we are all aware of to Lindsey Fitness and Running Club members but it is always good to be reminded.

Here’s a guide to ensure your exercise sessions remain both enjoyable and safe in the heat.

 1. Timing is Everything

Early Mornings or Late Evenings: Workout during the cooler parts of the day. Early mornings or late evenings are ideal times. Out door exercise should be avoided at the sun's peak intensity, which typically occurs between 10 a.m. and 4 p.m. The LFRC always run early on a Sunday morning.  Mileage, routes and pace are adjusted accordingly and everyone runs with water.

 2.Hydration is Key

Pre-Hydrate and Rehydrate: Ensure to drink water before, during, and after exercise. Bring plenty of water and consider sports drinks ( or make your own) that replenish electrolytes lost through sweat . Do try this weeks Food Matters recipe - a heatwave hydration drink.

Monitor Urine Colour: A simple way to check hydration levels is to monitor your urine colour. Pale yellow indicates proper hydration, while dark yellow suggests the need for more fluids.

3. Dress Appropriately

Light and Breathable Clothing: Wear lightweight, loose-fitting, and light-coloured clothing. Fabrics that wick away sweat can help keep the body cool. There is so much affordable, breathable sportwear available now.

Sun Protection: Don hats, sunglasses, and apply  broad-spectrum sunscreen 15-30 minutes before heading outdoors to exercise. Reapply sunscreen every two hours, especially if sweating heavily.

4. Acclimatise Gradually

Gradual Exposure: Allow your body to adapt to the heat by gradually increasing the intensity and duration of workouts over 7-14 days.

Listen to Your Body: Be mindful of how you feel before and during your workout.. Symptoms like dizziness, headache, or nausea are signs to stop and rest immediately. 

 5. Modify Workouts

Adjust Intensity and Duration: On particularly hot days, I will always reduce the intensity and sometimes  duration of workouts accordingly.. I will also include more frequent breaks for water to allow the body to cool down.

 6. Buddy System

Don't exercise alone, make sure there is someone to exercise with or keep an eye on you. I am always extra vigilant as I observe class participants and will check in that everyone is feeling ok throughout the sessions

7.Recognise Heat-Related Illnesses

Know the Symptoms: Educate family and friends about the symptoms of heat exhaustion and heat stroke, such as confusion, rapid pulse, and fainting. Quick response can prevent serious health issues.

 Conclusion

Exercising in hot weather can be safe and enjoyable with the right precautions. I have always said that if you are not feeling well in the heat then don't come to class, but id you are just feeling warm you are perfectly safe to workout. By planning ahead and being mindful of the conditions, your can continue to enjoy the benefits of exercise  while minimising risks. 

Stay hydrated, stay informed, and most importantly, stay safe!

SEE YOU SATURDAY AT MONKS WALK>>>>>>>>

FOOD MATTERS>>>>>

Here's a refreshing and hydrating drink recipe perfect for a heatwave:

Heatwave Hydration Drink

INGREDIENTS:

• 1 litre (about 4 cups) of cold water
• 1/2 cup coconut water (for natural electrolytes)
• 1 tablespoon honey or agave syrup (optional, for sweetness)
• 1/2 teaspoon sea salt or Himalayan pink salt (to replenish lost salts)
• 1 lemon, sliced
• 1 lime, sliced
• 1/2 cucumber, sliced
• A few fresh mint leaves
• Ice cubes

INSTRUCTIONS:

1. Prepare the Ingredients:
   • Slice the lemon, lime, and cucumber into thin rounds.
   • Rinse the mint leaves and gently pat them dry.
2. Mix the Base:
   • In a large pitcher, combine the cold water and coconut water.
   • Stir in the honey or agave syrup until it dissolves completely. (This step is optional if you prefer a less sweet drink.)
3. Add Electrolytes:
   • Add the sea salt or Himalayan pink salt to the mixture and stir well to ensure it dissolves.
4. Infuse with Flavour:
   • Add the sliced lemon, lime, cucumber, and mint leaves to the pitcher.
   • Gently stir the mixture to combine all the flavors.
5. Chill:
   • Let the drink sit in the refrigerator for at least 30 minutes to allow the flavours to meld together.
6. Serve:
   • Fill glasses with ice cubes and pour the chilled hydration drink over the ice.
   • Garnish with additional mint leaves or a slice of lemon or lime if desired.
7. Enjoy:
   • Sip and enjoy this refreshing drink throughout the day to stay hydrated during the heatwave.

This drink combines hydration with essential electrolytes and a burst of refreshing flavors, making it perfect for hot weather.

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LINDSEY PETERS CELEBRANT

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!