Hello There,

A cold start to this week , but warming up now thankfully. We're talking about muscle work this week, and the importance of incorporating resistance work in our workout sessions. I include hand weight exercises at both the HiiT and Walkfit classes  and bodyweight bearing exercises in the Fitness Pilates session each week. The benefits as we age are physical and mental as well as functional . Read more in this weeks spotlight.

Food Matters has a recipe for good muscle health containing both meat and plant based protein to support repair and growth of muscle fibres. 

It's less than 2 weeks to the Welwyn Hatfield Cancer Research UK Race for Life Event at Stanborough, you still have time to join myself and other Lindsey Fitness members at this iconic event, to take part in memory or in support of someone and help to raise funds for this amazing charity.

Have a great week and I'll see you online 

and in classes.

Love Lindsey xxx

This Week>>>

• Fitness Matters: A Weight Issue
• Race For Life 2025: Enter Now
• Food Matters: Muscle Building Recipe
• Book Your Lindsey Fitness Classes
• Lindsey Fitness Running Club Events

The Importance of Resistance Work as We Age - Hand Weights

As we journey through life, maintaining our health and fitness becomes increasingly important. One of the most effective ways to ensure a healthy and active lifestyle as we age is through resistance work with hand weights. This form of exercise offers numerous benefits that are essential for maintaining physical health, mental well-being, and overall quality of life.

1. Preserving Muscle Mass and Strength

As we age, our bodies naturally lose muscle mass and strength, a condition known as sarcopenia. This loss can lead to decreased mobility, increased risk of falls, and a decline in overall physical function. Resistance training with hand weights helps counteract these effects by stimulating muscle growth and enhancing muscle strength. By regularly engaging in weight-bearing exercises, older adults can preserve muscle mass, improve balance, which ultimatley may help in maintaining independence.

2. Enhancing Bone Density

Osteoporosis, a condition characterised by weakened bones, is a common concern for aging individuals. Resistance training with hand weights plays a crucial role in enhancing bone density and reducing the risk of fractures. The mechanical stress applied to bones during weightlifting promotes bone remodeling and increases bone strength, making it an essential component of a bone-healthy lifestyle.

3. Boosting Metabolism

With age, metabolic rate tends to slow down, leading to potential weight gain and associated health issues. Resistance work with hand weights can help boost metabolism by increasing muscle mass, which in turn elevates the body's resting metabolic rate. This means that even at rest, individuals who engage in regular resistance training burn more calories, aiding in weight management and overall metabolic health.

4. Improving Mental Health

Exercise, including resistance work with hand weights, has been shown to have a positive impact on mental health. It can reduce symptoms of anxiety and depression, improve mood, and enhance cognitive function. The act of lifting weights releases endorphins, which are natural mood lifters, and provides a sense of accomplishment and empowerment, contributing to improved mental well-being.

5. Enhancing Functional Fitness

Functional fitness refers to the ability to perform everyday activities with ease and without pain. Resistance training with hand weights focuses on strengthening the muscles used in daily tasks, such as lifting, carrying, and reaching. By improving functional fitness, older adults can maintain their independence and continue to engage in activities they enjoy, from gardening to playing with grandchildren.

6. Customisable and Accessible

One of the advantages of resistance work with hand weights is its versatility and accessibility. Hand weights come in various sizes and can be easily adjusted to match an individual's fitness level and goals. Whether at home or in classes, older adults can incorporate weight training into their routine with minimal equipment and space. Additionally, exercises can be tailored to accommodate physical limitations or health conditions, making it a suitable option for almost everyone.

Conclusion

Incorporating resistance work with hand weights into a regular fitness routine is a powerful tool for promoting health and well-being as we age. By preserving muscle mass, enhancing bone density, boosting metabolism, improving mental health, and enhancing functional fitness, weight training offers a holistic approach to aging gracefully. As with any exercise program, it's important to  ensure exercises are performed safely and effectively. Embrace the strength and vitality that resistance training can bring, and enjoy a healthier, more active life.

STILL TIME TO ENTER & JOIN ME AT WELWYN HATFIELD>>>>>

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 >>>>>

Here's a recipe that's great for muscle health. It's high in protein, healthy fats, and essential nutrients that support muscle repair and growth.

Grilled Chicken Quinoa Salad with Avocado

INGREDIENTS:

• 2 boneless, skinless chicken breasts
• 1 Merchant Gourmet quinoa
• 2 cups chicken stock/ broth
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 tablespoon balsamic vinegar
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1/4 cup fresh parsley or coriander, chopped (optional)

INSTRUCTIONS:

1. Prepare the Chicken:
   • Preheat the grill to medium-high heat.
   • Season the chicken breasts with salt, pepper, and half of the minced garlic.
   • Grill the chicken for about 6-7 minutes on each side or until fully cooked and juices run clear.
   • Remove from grill and let it rest for a few minutes before slicing.
2. Make the Dressing:
   • In a small bowl, whisk together olive oil, lemon juice, balsamic vinegar, remaining garlic, salt, and pepper.
3. Assemble the Salad:
   • In a large bowl, combine quinoa, cherry tomatoes, cucumber, red onion, and avocado.
   • Add the grilled chicken slices on top.
   • Drizzle with the dressing and toss gently to combine.
   • Garnish with fresh parsley or cilantro if desired.
4. Serve:
   • Serve immediately or refrigerate for a cold salad option.

Nutritional Benefits:

• Chicken provides lean protein, essential for muscle repair and growth.
• Quinoa is a complete protein and rich in essential amino acids.
• Avocado offers healthy fats that support hormone production and muscle function.
• Tomatoes and Cucumber add vitamins and antioxidants, promoting overall health.

Enjoy this nutritious and delicious meal to support your muscle health!

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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!