Hola!,

I am en route to Spain at the time of this newsletter arriving with you and very much looking forward to some relaxation with Gary and Frank the Vizsla.

Whilst regular classes are paused in my absence, Lindsey Fitness members can find the link in the home Facebook group to my You Tube channel for a library of Lindsey Fitness workouts .As usual I will also do some LIVE 'Holiday Short''s from Spain so look out for notification of when in the Facebook group in order to exercise with me! I still like to workout, do some weights or run everyday.

As I packed this week I was reminded of a friend from a long time ago who would extreme 'diet' before a holiday, massively  depriving herself in order to lose weight and then pack a case of clothes for the first week and another case of larger sized clothes for the second week. It was something she always did, but seemed somewhat bizarre to me. Years later after getting on board with the Placebo Diet I realised she was actually 'priming' herself to gain weight - giving herself permission if you like to overindulge. She would come back and rather than saying how much she'd enjoyed her break would bemoan the fact that she'd gained so much weight. So this week I am spotlighting 'priming' to manage your holiday healthily and happily.  Priming is like setting the scene or visualising  how you will manage, do and succeed at something good (or bad.) The mind is a powerful tool, so make it something good .....even holidays!

A recipe for a Spanish Paella in Food Matters this week, after a lovely friend and her husband cooked one 'al fresco' for Gary and I last weekend ahead of our holiday ...ENJOY!.

Have a great week and I'll see you online for some holiday shorts!

Love Lindsey xxx

This Week>>>

• Health Matters: Holiday Mindset to Avoid Weight Gain
• Holiday Video Library
• Food Matters: 
• Book Your Lindsey Fitness Classes
• Lindsey Fitness Running Club Events

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Priming for a Healthy Summer Holiday: Tips to Avoid Weight Gain

Summer holidays are synonymous with relaxation, exploration, and indulgence. However, for those mindful of their health goals, the fear of unwanted weight gain can cast a shadow over the sunny season. The good news is that with a little preparation and mindful strategies, you can enjoy your holiday without compromising your health. Here’s how to prime yourself for a healthy summer getaway:

1. Set Realistic Expectations

Before embarking on your holiday, set realistic goals. Understand that it’s okay to indulge occasionally, but aim to maintain a balance. Accept that perfection isn’t necessary, and focus on making healthier choices most of the time.

2. Plan Your Meals

Research the local cuisine of your destination and identify healthy options. Planning where and what to eat can help you avoid impulsive decisions that lead to unhealthy choices. Consider booking accommodations with kitchen facilities to prepare some of your meals.

3. Stay Hydrated

Summer heat can lead to dehydration, often mistaken for hunger. Carry a reusable water bottle and make hydration a priority. Drinking water before meals can also help control appetite and prevent overeating.

4. Incorporate Physical Activity

Plan a mini workout  first thing when it may be cooler to set you up physically and mentally for the day.  Lindsey Fitness members can access a library of online workouts.  Explore your destination through active pursuits like  walking, cycling,  swimming, or paddleboarding. These activities not only help you burn calories but also allow you to experience the local environment in a unique way. Aim for at least 30 minutes of activity each day.

5. Practice Mindful Eating

Savour each bite and pay attention to hunger cues. Mindful eating can prevent overeating and enhance your enjoyment of meals. When dining out, consider sharing dishes or opting for smaller portions. Choose, source or cook meals that include good protein and vegetables. Avoid desserts.....ask yourself if you really need  it?

6. Limit Alcohol Intake

While it’s tempting to indulge in cocktails by the beach, alcohol is high in sugar (empty calories). Limit your intake and choose lighter options like wine or spirits . Remember to drink plenty of water between alcoholic beverages to stay hydrated.

7. Plan 'Clean' Days 

Plan a few 'clean' eating days and, plenty of water and  protein and vegetable based meals. If you regularly or like me have an established fasting protocol, there is no need to change it  just because you are on holiday . Gut health should be prioritised too. 

8. Prioritise Sleep

Holidays can disrupt your sleep schedule, but adequate rest is crucial for maintaining a healthy weight. Aim for 7-9 hours of sleep per night to support metabolism and reduce stress-related eating.

9. Stay Accountable

Consider tracking your food intake and physical activity using a fitness app or journal. Sharing your goals with a travel companion can also provide motivation and accountability. Some of my 121 clients like to account to me throughout their holidays with a daily post which helps their focus and commitment.

10. Embrace Flexibility

Lastly, remember that holidays are about enjoyment and relaxation. If you indulge more than planned, don’t stress. Return to your healthy habits the next day, and enjoy the rest of your holiday guilt-free safe in the knowledge you are managing just beautifully.

By priming yourself with these strategies, you can enjoy a fulfilling and health-conscious summer holiday. Embrace the Summer with confidence, knowing that you’re equipped to make choices that align with your health goals.

F2F Classes are paused while I am away, as a monthly subscriber to Lindsey Fitness you can work out to your hearts desire from a variety of 32 home video workouts on my You Tube Channel. I have posted the link in the Lindsey Fitness Home Group today .....Enjoy!

Look out too for details of some LIVE Holiday Shorts from Spain.!

FOOD MATTERS >>>>

Here's a simple recipe for a Spanish Paella with chicken and seafood:

INGREDIENTS:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 red pepper, sliced
• 1 green  pepper, sliced
• 1 pound (450g) chicken thighs, cut into bite-sized pieces
• 1 teaspoon smoked paprika
• 1/2 teaspoon saffron threads
• 1 1/2 cups (300g) Arborio or Risotto rice
• 4 cups (950ml) chicken broth
• 1 cup (240ml) white wine
• 1 pound (450g) mixed seafood (such as prawns, mussels, and squid)
• Salt and pepper to taste
• Lemon wedges for serving
• Fresh parsley, chopped, for garnish

INSTRUCTIONS:

1. Prepare the Ingredients
   • Soak the saffron threads in a small amount of warm water.
   • Clean and prepare the seafood if necessary 
2. Cook the Chicken
   • Heat olive oil in a large paella pan or a wide, shallow pan over medium heat.
   • Add the chicken pieces and cook until browned on all sides. Remove and set aside.
3. Sauté the Vegetables:
   • In the same pan, add the onion, garlic, and peppers. Sauté until the onion is translucent.
4. Add the Rice and Spices:
   • Stir in the smoked paprika and soaked saffron with its liquid.
   • Add the rice, stirring to coat it with the oil and spices.
5. Add Liquids:
   • Pour in the white wine and let it simmer until it's mostly evaporated.
   • Add the chicken broth and bring to a boil.
6. Cook the Paella:
   • Reduce the heat to low and return the chicken to the pan.
   • Arrange the seafood on top of the rice.
   • Cook without stirring for about 20 minutes, or until the rice is tender and the liquid is absorbed. If needed, add a bit more broth or water.
7. Finish and Serve:
   • Season with salt and pepper to taste.
   • Remove from heat and let it rest for a few minutes.
   • Garnish with fresh parsley and serve with lemon wedges.

Enjoy your homemade Spanish Paella!

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!