Hello There,

.... and then the job was done! Last Sunday I took part in, and completed my last running Marathon in London along with some 56,000 other participants.

It was a beautiful day that became brutally hot, and with a start time of 11.15am it became even more of a challenge. Read my final Marathon blog in this newsletter.

Just two weeks until the Welwyn Hatfield CRUK Race for Life Event , so if you were inspired by the London Marathon  join me on a 5km or 10km on May 19th at Stanborough Park. There is still time to enter with family and friends to stroll , walk, jog or run -  it could lead to a Marathon one day.!

Adequate hydration of course in warmer weather is essential as are electrolytes - how's your hydration from a health perspective - see more in this weeks spotlight.

Eating following a Marathon is about focusing on good nutrition for recovery and repair of the body. Try the delicious recovery bowl recipe in this weeks food matters - you don't have to have run a marathon first of course.

Lastly to thank so many of you for your encouragement, support, messages, cards post marathon gifts and flowers and most importantly the overwhelming generosity of donations for the Welwyn Hatfield Branch of Parkinsons UK  which was my motivation from entering the event to crossing the finish line on Sunday.

Have a great week and I'll see you online 

and in classes.

Love Lindsey xxx

This Week>>>

• Hydration Matters: Fluid and Electolyte Balance in Hot weather
• Marathon Blog : Job Done!
• Race For Life 2025: Enter Now
• Food Matters: Post Marathon Recovery Bowl
• Celebrant Services
• Book Your Lindsey Fitness Classes
• Lindsey Fitness Running Club Events

The Importance of Hydration in Hot Weather 

and  Maintaining Electrolyte Balance

As temperatures start rise in the lead up the hotter summer months, the importance of staying hydrated becomes paramount. Our bodies are composed of approximately 60% water, and this essential fluid plays a critical role in maintaining various bodily functions. In hot weather, the risk of dehydration increases significantly due to increased perspiration. Understanding the importance of hydration and maintaining electrolyte levels is crucial for overall health and well-being.

 Why Hydration Matters

Water is vital for many bodily functions, including regulating body temperature, maintaining skin health, aiding digestion, and lubricating joints. In hot weather, our bodies sweat more to help cool down, leading to a loss of fluids. If these fluids are not replenished, dehydration can set in, causing symptoms such as dizziness, fatigue, dry skin, and even heatstroke in severe cases.

 The Role of Electrolytes

Electrolytes are minerals found in the body that carry an electric charge. They are crucial for various bodily functions, including muscle contractions, nerve signaling, and maintaining fluid balance. Common electrolytes include sodium, potassium, calcium, and magnesium. When we sweat, we lose not only water but also these essential electrolytes.

 Maintaining Electrolyte Levels

1. Balanced Diet: Consuming a balanced diet rich in fruits, vegetables, and lean proteins can help maintain electrolyte levels. Foods like bananas, oranges, spinach, and yogurt are excellent sources of potassium and magnesium.
2. Electrolyte Drinks: In situations of intense heat or prolonged physical activity, electrolyte drinks can be beneficial. These beverages are formulated to quickly replenish lost electrolytes and fluids.
3. Monitor Intake: Be mindful of your water and electrolyte intake, especially if you’re engaging in outdoor activities. Carry a water bottle and take regular sips, even if you don’t feel thirsty.
4. Recognise Signs of Imbalance: Be aware of symptoms such as muscle cramps, irregular heartbeat, or confusion, which could indicate an electrolyte imbalance. If these symptoms occur, it’s important to seek medical attention.

Tips for Staying Hydrated

• Drink Regularly: Aim to drink at least 8-10 glasses of water daily, and increase this amount during hot weather or when engaging in physical activities.
• Eat Water-Rich Foods: Incorporate foods with high water content, such as cucumbers, watermelon, and strawberries, into your diet.
• Avoid Excessive Alcohol and Caffeine: Both alcohol and caffeine can contribute to dehydration. Limit their intake, particularly in hot weather.
• Wear Appropriate Clothing: Choose lightweight, breathable fabrics that allow sweat to evaporate, helping to cool the body more effectively.

 Conclusion

Staying hydrated and maintaining electrolyte balance is essential for health, especially in hot weather. By understanding the importance of water and electrolytes, and by taking proactive steps to replenish them, you can enjoy the summer months safely and healthily. Remember, hydration is not just about drinking water; it’s about maintaining the delicate balance of fluids and electrolytes that keep our bodies functioning optimally.

FITNESS EVENTS FOR YOU, FAMILY & FRIENDS.........

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!

FOOD MATTERS >>>>>

After running a marathon, it's important to replenish your body with nutrients that aid in recovery, rehydrate, and restore energy levels. Here's a recipe for a post-marathon recovery bowl  (or any time really) that's both nutritious and delicious.

Post-Marathon Recovery Bowl

INGREDIENTS:

• 1 cup quinoa: A great source of protein and carbohydrates to replenish energy stores.
• 1 cup mixed leafy greens (spinach, kale,) Rich in vitamins and minerals to support recovery.
• 1/2 cup roasted sweet potatoes: High in complex carbohydrates and potassium.
• 1/2 cup black beans: Provides protein and fibre to support muscle repair.
• 1/4 cup sliced almonds or walnuts: Healthy fats and protein to aid recovery.
• 1/4 cup crumbled feta cheese (optional): Adds flavuor and calcium.
• 1/2 avocado, sliced: Provides healthy fats and potassium.
• 1/4 cup cherry tomatoes, halved: Rich in antioxidants and vitamins.
• 1 tablespoon olive oil: Healthy fat that aids in nutrient absorption.
• 1 tablespoon lemon juice: Adds flavour and vitamin C.
• Salt and pepper to taste

INSTRUCTIONS:

1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed. Let it cool slightly.
2. Prepare the Sweet Potatoes: Preheat the oven to 400°F (200°C). Peel and dice the sweet potatoes into small cubes. Toss with a little olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender and slightly caramelised.
3. Assemble the Bowl: In a large bowl, combine the cooked quinoa, mixed leafy greens, roasted sweet potatoes, black beans, sliced almonds or walnuts, and cherry tomatoes.
4. Add the Avocado and Cheese: Gently mix in the sliced avocado and crumbled feta cheese, if using.
5. Dress the Bowl: Drizzle with olive oil and lemon juice. Season with salt and pepper to taste.
6. Serve: Enjoy your recovery bowl warm or cold, as preferred.

Health Benefits:

• Carbohydrates: Replenish glycogen stores depleted during the marathon.
• Protein: Supports muscle repair and recovery.
• Healthy Fats: Aid in reducing inflammation and provide sustained energy.
• Vitamins and Minerals: Support overall recovery and hydration.
• Antioxidants: Help reduce oxidative stress from intense exercise.

This recovery bowl is balanced with essential nutrients to help your body recover efficiently, especially after a marathon -.ENJOY

-TCS London Marathon Blog 2025 - 

Last Sunday I along with some 57,000 other participants set off early for Blackheath to take part in the iconic London Marathon. It was already forecast to be a warm sunny day, so along with pre event snacks, was prepared with plenty of water and factor 50 sun protection. I joined the Garden City Runners coach ay 6.30am and was delighted to be waved off by Gary, Frank and friends, some of whom would be coming into London to support me later in London and bring me home.

Arriving at Blackheath around 8.00am I made my way to the Blue Wave starting zone. Then having got my bearings for the baggage lorry , start area.... and most importantly toilets I sat in the sunshine and absorbed the atmosphere as fellow runners gathered, fuelled and hydrated, stretched and started to warm up

. A huge screen was showing the BBC coverage of the wheelchair and elite race starts which added to the air of excitement and nervousness . The first of the blue wave runners went off at 9.25 am , I would not start until 11.20am. 

With temperatures rising extra water was being handed out continually which was most welcome. at 11.15am my wave was started  and we were off. Mindful of the rising heat  in the hottest part of the day, I was already resigned to just finishing rather than any pressure to do a time. Running comfortable 10 minute miles to start, it was around mile 8/9 I start to see runners that  had fallen by the wayside receiving medical attention. I talked myself into bringing it back a bit as it was now so very hot. I took on water at every opportunity on the route and the cool water showers that were most welcome. The thing about the London Marathon is the sheer volume of spectator support, it lifts and motivates you every step of the way. I was so lucky to be supported by fellow LFRC runners at mile 15, 22 and 25, family at mile 5 and 13 and Lindsey Fitness members in the Rock Choir at mile 18. - I can't tell you how much that meant in keeping me going. 

The only glitch was my Garmin watch showing I had reached 26.2 miles at Big Ben and then having to run for another 10 minutes to reach the finish line!!!!

But more than anything I was running to raise money for the most special group of people. People who deal with their own 'marathon'  every day with the effects of Parkinson's Disease. Fundraising exceeded al expectation , with the initial target of £500 to raise money for exercise equipment being passed  with in a couple of weeks. On Sunday it went through 2K and stands (with cash donations)  at a phenomenal £2171.00. Thank you, thank you, thank you  xxx

CELEBRANT SERVICES >>>>>

Honoured to have led a beautiful Marriage Celebration recently ....

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!