Hello There,

Firstly thank you for booking classes in advance following last weeks request in the newsletter. It really helps everyone and myself to plan forward and secure the running of classes. We tried a new HiiT protocol at last Saturdays Class that was very well received - well done everyone , it was tough but gooooood! 

I was excited this week to start working with another 121 client. It's always so rewarding to help someone on their journey to become their best version physically and mentally. That said I am planning a group Reset  if there is enough interest end of August/ September - please message me if you are interested for this time.

This weeks spotlight is on bladder health - how's yours? Hydration goes a long way to keeping the bladder healthy, but are you really doing all you need to avoid bladder issues.

The theme is continued in Food Matters with a delicious  smoothie aimed at supporting good bladder health.

This weekend I'll be taking part in the St Albans CRUK Race for Life event with other members of the running club, hope to see some  other Lindsey Fitness members there too.

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

Love Lindsey xxx

In this weeks newsletter >>>>>

Class Etiquette : Thank you!

Body Matters : Bladder Health & You

Food Matters : Bladder Health Smoothie

Book Your Lindsey Fitness Classes

Lindsey Fitness Running Club

Class Etiquette : Thank You for booking in advance, as this has proved really helpful.  I continue to 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. 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.

Achieving Optimal Bladder Health: Physical and Nutritional Strategies

Maintaining good bladder health is essential for overall well-being and quality of life. The bladder, a vital organ in the urinary system, stores urine before it is excreted from the body. Proper care of the bladder involves a combination of physical and nutritional strategies that can help prevent common issues such as urinary tract infections (UTIs), incontinence, and bladder irritation. Here, we explore effective ways to support bladder health through physical activity and nutrition.

Physical Strategies for Bladder Health

1. Regular Exercise: Engaging in regular physical activity can help maintain a healthy weight, reducing the risk of bladder issues. Being overweight can increase pressure on the bladder, leading to problems such as stress incontinence. Exercises like walking, swimming, and cycling are excellent choices.
2. Pelvic Floor Exercises: Strengthening the pelvic floor muscles is crucial for bladder control. Kegel exercises, which involve tightening and relaxing the pelvic floor muscles, can improve bladder support and reduce incontinence.
3. Stay Hydrated: Drinking adequate water is essential for flushing out toxins and bacteria from the bladder. Aim for at least 6-8 glasses of water a day, but adjust according to your activity level and climate.
4. Limit Bladder Irritants: Certain beverages and foods can irritate the bladder, leading to discomfort and urgency. These include caffeine, alcohol, carbonated drinks, and spicy foods. Moderation is key to minimising irritation.
5. Scheduled Bathroom Breaks: Avoid holding urine for extended periods, as this can weaken bladder muscles and lead to infections. Establish a routine for bathroom breaks every 3-4 hours, even if you don't feel the urge.

Nutritional Strategies for Bladder Health

1. Fibre-Rich Diet: A diet high in fibre can prevent constipation, which can exert pressure on the bladder. Include plenty of fruits, vegetables, whole grains, and legumes in your meals.
2. Cranberry Products: Cranberries contain compounds that may help prevent UTIs by preventing bacteria from adhering to the bladder walls. Consider incorporating cranberry juice or supplements into your diet.
3. Probiotic Foods: Probiotics support a healthy balance of bacteria in the gut and urinary tract. Foods like yogurt, kefir, and fermented vegetables can promote urinary health.
4. Magnesium and Calcium: These minerals play a role in muscle function, including the muscles that control the bladder. Foods rich in magnesium (nuts, seeds, and leafy greens) and calcium (dairy products and fortified plant milks) can be beneficial.
5. Limit Salt and Sugar: High salt intake can lead to fluid retention and increased bladder pressure, while excessive sugar can contribute to infections. Opt for a balanced diet with minimal processed foods.

Conclusion

Good bladder health is achievable through a combination of physical activity and mindful nutrition. By incorporating regular exercise, pelvic floor strengthening, and a balanced diet, you can support your bladder's function and prevent common urinary issues. Remember, individual needs may vary, so it's important to consult with a healthcare professional for personalised advice. Prioritising bladder health not only enhances your quality of life but also contributes to overall wellness.

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

FOOD MATTERS>>>>>

Here's a recipe for a smoothie that can help support bladder health. This smoothie is rich in ingredients known for their beneficial effects on the urinary system.

Bladder Health Smoothie

INGREDIENTS:

• 1 cup of unsweetened cranberry juice (known for its ability to prevent urinary tract infections)
• 1 cup of fresh or frozen blueberries (rich in antioxidants)
• 1 banana (provides potassium and fibre)
• 1 tablespoon of ground flaxseeds (contains omega-3 fatty acids and fibre)
• 1 cup of spinach (rich in vitamins and minerals)
• 1 tablespoon of chia seeds (provides fibre and omega-3 fatty acids)
• 1 cup of almond milk or any preferred non-dairy milk
• 1 tablespoon of honey or agave syrup (optional, for sweetness)

INSTRUCTIONS:

1. Prepare Ingredients: Make sure all the fruits and spinach are washed thoroughly.
2. Blend: In a blender, combine cranberry juice, blueberries, banana, ground flaxseeds, spinach, chia seeds, and almond milk.
3. Sweeten: Add honey or agave syrup if you prefer a sweeter taste.
4. Blend Until Smooth: Blend all the ingredients until you achieve a smooth consistency.
5. Serve: Pour the smoothie into a glass and enjoy immediately.

TIPS:

• Cranberry Juice: Ensure that the cranberry juice is unsweetened to avoid unnecessary sugars that can irritate the bladder.
• Hydration: Drinking plenty of water throughout the day is also essential for bladder health.
• Variation: Feel free to add other bladder-friendly ingredients such as cucumber or watermelon for extra hydration and nutrients.

This smoothie is not only nutritious but also delicious, making it a great addition to your diet for supporting bladder health.

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!