Hello There, The Welwyn Hatfield CRUK Race for Life weekend cometh......I am again honoured to have been asked to lead the warm up on Sunday morning for hundreds of entrants. It's a full on weekend with the Pretty Muddy events on Saturday and the main 5km and 10km distances on Sunday around beautiful Stanborough Lakes. It is as important as ever, if not
more that ever to support this event which has always led the way in highlighting the need to raise funds for research into Cancer, it's causes, prevention and treatment. We have all been affected by cancer directly or indirectly and so much has been achieved in the fight against cancer over the last thirty years since this event was first instigated. The fight goes on and your help is still needed ..... still time to sign up to a 5km stroll, walk, jog or run - a little help really does goes a
long way. With such lovely warm weather this week I am reminded of what I witnessed in the Marathon , to those not adequately or properly hydrated. Heat exhaustion and dehydration is extremely dangerous You may not be running a Marathon of course, but in warm weather maybe gardening or out for a walk for a few hours your health is at risk if you are not properly hydrated not just with water by electrolytes (salts) lost through
sweating too. Read this weeks spotlight to find out more. A lovely Summer salad recipe to try this week , full of goodness and absolutely delicious - Enjoy!!!
Have a great week and I'll see you online and in classes and at Race for Life! Love Lindsey xxx
This Week>>> - Fitness Matters: Electrolytes and Hydration
- Race For Life 2025: This Weekend!
- Food Matters: A Mediterranean |Halloumi Salad
- Book Your Lindsey Fitness Classes
- Lindsey Fitness Running Club Events
The Importance of Balancing Electrolytes with Hydration in Hot Weather
When the sun blazes overhead or when you push your body to its limits during intense exercise, staying hydrated becomes crucial. But it's not just about drinking water; balancing electrolytes is equally important to maintain optimal health and performance. Here’s why and how you can achieve this balance. Understanding Electrolytes Electrolytes are minerals in your body fluids that carry an electric charge. They are vital for many bodily functions, including: - Regulating nerve and muscle function: Electrolytes help transmit electrical impulses across cells, which is essential for muscle contractions and nerve
signaling.
- Maintaining acid-base balance and water balance: They help balance the amount of water in your body and ensure your body's pH levels remain stable.
- Transporting nutrients into cells and waste out of them: Electrolytes facilitate the movement of nutrients and waste products in and out of cells.
Common electrolytes
include sodium, potassium, calcium, bicarbonate, magnesium, chloride, and phosphate. The Role of Electrolytes in Hydration During hot weather or intense physical activity, your body loses water through sweat. Along with water, you also lose electrolytes, particularly sodium and potassium. If not replenished, this can lead to dehydration and an electrolyte
imbalance, which may cause symptoms like muscle cramps, fatigue, dizziness, and even more severe conditions like heatstroke or hyponatremia (low sodium levels). How to Balance Electrolytes with Hydration
- Drink Electrolyte-Rich Beverages:
- Opt for sports drinks that contain electrolytes, especially if you’re exercising for more than an hour or in extreme heat. These drinks can quickly replenish lost electrolytes and provide energy through carbohydrates.
- Consume
Electrolyte-Rich Foods:
- Include foods high in electrolytes in your diet. Bananas, oranges, spinach, potatoes, and yogurt are excellent sources of potassium. Dairy products, leafy greens, and fish provide calcium and magnesium.
- Monitor Your Salt Intake:
- While sodium is vital, too much can lead to high blood pressure. Balance is key. During intense exercise or heat exposure, a slight increase in salt intake can help maintain sodium levels.
- Stay Hydrated with Water:
- Water is essential, but it should be consumed in balance with electrolytes. Drinking too much water without electrolytes can dilute your body's sodium levels, leading to hyponatremia.
- Listen to Your Body:
- Pay attention to signs of dehydration like thirst, dark urine, or fatigue. Adjust your fluid and electrolyte intake
accordingly.
- Consider Supplements:
- If you have specific dietary restrictions or increased needs, electrolyte supplements can be a convenient option to maintain balance.
Conclusion Balancing electrolytes with hydration is crucial for maintaining health and performance during hot weather and intense exercise. By understanding the role of electrolytes and adopting strategies to replenish them, you can prevent dehydration, support your body's functions,
and enhance your overall well-being. Remember, balance is key, and listening to your body’s signals will guide you in maintaining optimal hydration and electrolyte levels.
STILL TIME TO ENTER & JOIN ME AT WELWYN HATFIELD>>>>>
THIS WEEKEND! 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 delightfully, delicious Mediterranean Halloumi recipe for you to try Grilled Halloumi Salad with Lemon Vinaigrette INGREDIENTS: - For
the Salad:
- 250g Halloumi cheese, sliced
- 1 tablespoon olive oil
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red pepper, diced
- 1/2 red onion, thinly sliced
- 1/4 cup
Kalamata olives, pitted and sliced
- 2 cups mixed salad greens (such as rocket, spinach, or lettuce)
- 2 tablespoons fresh mint leaves, chopped
- 2 tablespoons fresh parsley, chopped
- For the Lemon Vinaigrette:
- 3 tablespoons extra-virgin olive
oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper, to taste
INSTRUCTIONS: - Prepare the Vinaigrette:
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined. Set aside.
- Grill the Halloumi:
- Heat a grill pan or non-stick pan over medium-high heat. Brush the Halloumi slices with olive oil.
- Grill the Halloumi slices for about 2-3 minutes on each
side, or until they are golden brown and have grill marks. Remove from heat and set aside.
- Assemble the Salad:
- In a large salad bowl, combine the cherry tomatoes, cucumber, red pepper, red onion, Kalamata olives, and mixed salad greens.
- Add the grilled Halloumi slices on top of the salad.
- Sprinkle the chopped mint and parsley over the salad.
- Dress the Salad:
- Drizzle the lemon vinaigrette over the salad just before serving. Toss gently to combine all ingredients.
- Serve:
- Serve the salad immediately as a light meal or as a side
dish to your favorite Mediterranean main course.
This fresh and flavourful Mediterranean Halloumi salad isperfect for a healthy meal or a vibrant appetiser - ENJOY!
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.
Lindsey Fitness Classes NO CLASSES Saturday 7th June - Wednesday 25th June (incl) (Members have unlimited access to the Home Online Class
Library)
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!
Lindsey Fitness Running Club Upcoming Events Sunday 18th May 2025 - Welwyn Hatfield CRUK Race for Life Sunday 22nd June 2025 - Welwyn 10km - Panshanger Park Sunday 13th July 2025 - St Albans CRUK Race for Life Sunday 2nd November 2025 - Herts Half Marathon & 10km, Knebworth
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Club Runs & Power Walks every Sunday Morning Rain or Shine!!!! Minimum 5km distance upwards - Event training up to Marathon Distance
📱 FB Messenger : Lindsey Peters 📧 E-Mail lindseyfitness@btinternet.com ☎️ Telephone :
07760432145 www.lindseyfitness.co.uk
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